Serious Training Thread

[Soul Crusher]

Feeling insanely good lately.   191 lbs this am and feel great. 

90 min gum 4 - 530

BJJ - 6 am - 730 

[Gym Rat]

Deadlift/Back/Bi

Deadlift
-Warmups up to 225 x 5
- 315 x 5
- 405 x 3
- 455 x 2
- 475 x 1 <-- Haven't tried this in a couple years, felt rather easy.
                    May try 500 on next session. Haven't tried that amount since 2009/20010 or so.

Chest-Supported Rows - 4 sets
Shrug-Machine - 4 sets

Bi

Seated D-Bell curls - 4 sets
Preacher Curls - 4 sets

[Soul Crusher]

Killed it today.  Had the FNG fire today full throttle. 

[wes]

Deadlift/Back/Bi

Deadlift
-Warmups up to 225 x 5
- 315 x 5
- 405 x 3
- 455 x 2
- 475 x 1 <-- Haven't tried this in a couple years, felt rather easy.
                    May try 500 on next session. Haven't tried that amount since 2009/20010 or so.

Chest-Supported Rows - 4 sets
Shrug-Machine - 4 sets

Bi

Seated D-Bell curls - 4 sets
Preacher Curls - 4 sets

AWESOME DEADS GR......PROPS BUDDY !!

[wes]

March 03, 2023

Quads,Hamstrings,Calves:
Goblet Squats - 6 sets (rock bottom with a pause at bottom..non-lock at top)

DB RDL - 6 sets (these did my erectors very little good after deadlifts earlier in the week...my lower back is as tight as a drum)

Standing Calf Raise - 6 sets (plus half reps at the end of each set to extend the set + static holds and static stretches)

Not my intended routine, but I had too downsize it as the wife sprung a surprise on me, (no not that kind of surprise  ) and I have a shitload of driving to do and errands to run before the snow hits us.

Still a good one....the 60 second rest periods and intensity techniques made it rough!!

[Gym Rat]

March 03, 2023

Quads,Hamstrings,Calves:
Goblet Squats - 6 sets (rock bottom with a pause at bottom..non-lock at top)

DB RDL - 6 sets (these did my erectors very little good after deadlifts earlier in the week...my lower back is as tight as a drum)

Standing Calf Raise - 6 sets (plus half reps at the end of each set to extend the set + static holds and static stretches)

Not my intended routine, but I had too downsize it as the wife sprung a surprise on me, no not that kind of surprise  ) and I have a shitload of driving to do and errands to run before the snow hits us.

Still a good one....the 60 second rest periods and intensity techniques made it rough!!

More snow on the way!!  Alays fun (NOT). Good luck Wes.
And great workout... The goblet squats can be killer, especially w/ no lock at the top.

[wes]

More snow on the way!!  Alays fun (NOT). Good luck Wes.
And great workout... The goblet squats can be killer, especially w/ no lock at the top.

Thanks GR...yup supposedly gonna`snow for 5-6 more days straight.

I was talking to a buddy of mine back home last night on the phone, and he tells me Springfield hasn`t had much.....Fuck him....and then you have Overload telling us it`s 84 in Texas!   

[wes]

Does Wes know you don't live in The United States?

WELCOME TO THE THUNDERDOME ................FUCKFACE!!!!!!!!!!!!!!1111111

[robcguns]

6 sets alternate db curls 40,50,70,80,85,90
Superset
6 sets NGB 155,175,195-45,40,35,30.

5 sets high cable crossover
Superset
5 sets high rear delt

5 sets cable crucifix laterals
Superset
5 sets bw dips

5 sets front raises 25s
Sueprset
5 sets db shrugs 95s-20s

5 sets rotary calf 20s
Superset
5 sets leg extensions 20s

5 sets ab coaster 15s

[deadz]

Incline smith 4 sets
Incline hammer 4 sets
Seated chest press 4 sets
Cable crossovers 4 sets

Standing cable curls 4 sets
Cambered bar curls 4 sets
Rope curls 4 sets
Rev curls 4 sets
Preacher curls 4 sets

20 minutes on the treadmill

PWO one scoop isopure in water

Chicken and rice

Inject 250mg of Test later and 200mg of glutathione.

[Gym Rat]

Incline smith 4 sets
Incline hammer 4 sets
Seated chest press 4 sets
Cable crossovers 4 sets

Standing cable curls 4 sets
Cambered bar curls 4 sets
Rope curls 4 sets
Rev curls 4 sets
Preacher curls 4 sets

20 minutes on the treadmill

PWO one scoop isopure in water

Chicken and rice

Inject 250mg of Test later and 200mg of glutathione.

Hell yeah Deadz!   

[wes]

Great training dudes!!

[Cook]

Lots of good training going on here. I am in my shed hitting arms right now

[robcguns]

Lots of good training going on here. I am in my shed hitting arms right now

That sounds fun. Texas heat, training arms in a shed. I’m jealous.

[Cook]

That sounds fun. Texas heat, training arms in a shed. I’m jealous.

yeah buddy! Come on down

[wes]

March 04, 2023

Forearms:

Super-Set # 1:
{Barbell Wrist Curls - 3 sets
{EZ-Bar Reverse Wrist Curls - 3 sets

Super-Set # 2:
{Wrist Roller - 3 sets (absofuckinglutely agonizingly painful) 
{Hand Grippers - 3 sets

I don`t generally train on weekends but from now on Saturday is now officially "Forearmday".

I didn`t go crazy as I hadn`t really been devoting anywhere near as much time to them as I should have been.

[robcguns]

yeah buddy! Come on down

Don’t tempt me cook, it’s just been snowing here for days. I’m really close to hitting the road to come train with you in the heat haha.

[robcguns]

March 04, 2023

Forearms:

Super-Set # 1:
{Barbell Wrist Curls - 3 sets
{EZ-Bar Reverse Wrist Curls - 3 sets

Super-Set # 2:
{Wrist Roller - 3 sets (absofuckinglutely agonizingly painful) 
{Hand Grippers - 3 sets

I don`t generally train on weekends but from now on Saturday is now officially "Forearmday".

I didn`t go crazy as I hadn`t really been devoting anywhere near as much time to them as I should have been.

Forearms are fun to train, such a killer pump and all the vascularity. I think I’m the only one in my gym that does forearms. People just don’t do them or do 2 sets end of workout.

[wes]

This ^^^^

[Gym Rat]

Forearms are fun to train, such a killer pump and all the vascularity. I think I’m the only one in my gym that does forearms. People just don’t do them or do 2 sets end of workout.

I like doing forearms.  Wrist-curls, Zottmans, wrist-roller, reverse-curls, grippers, etc...
Fun stuff...

[Gym Rat]

Burnt a lot of calories already today.

1/2 an hour of rolling around nude w/ the wife. 

Gym:

Smith-BNP's - 6 x 10
Rear delt raise - 6 x 10
Side-laterals - 4 x 10
Arnold Press - 4 x 10

Snow-blow / shovel for an hour...

Great day to stay in, rest, watch some  horror movies...

[deadz]

Burnt a lot of calories already today.

1/2 an hour of rolling around nude w/ the wife. 

Gym:

Smith-BNP's - 6 x 10
Rear delt raise - 6 x 10
Side-laterals - 4 x 10
Arnold Press - 4 x 10

Snow-blow / shovel for an hour...

Great day to stay in, rest, watch some  horror movies...

Nice, after 16yrs I’ll skip the roll and lift. Good for you still enjoying the wife.

[Soul Crusher]

BJJ


Will do assault bike later. 

[Grape Ape]

Airdyne / sled pulls / split squats, 90/90 hip shit, bridges, band walks

15 sets, every 45 sec:  Front squat x 3

DB split squat x 8-10, rest 30 sec, hip thruster x 8 (nh)

6 sets E2MOM:  500M airdyne, 5 power clean.

Mobility

[Cook]

Don’t tempt me cook, it’s just been snowing here for days. I’m really close to hitting the road to come train with you in the heat haha.

haha go pick up Wes and come on down.We can blast arms then grill some steaks.Maybe shoot something later.