Serious Training Thread

[IroNat]

March 07, 2023

Back/Lats,Traps,Neck:

Two-Arm DB Rows - 4 sets
Barbell Rows To Waist - 4 sets (underhand grip....EZ-Curl bar)
Dumbell Pullovers - 4 sets
Dumbell Shrugs - 3 sets
Lying Plate Neck Raises - 4  sets

My intention this morning was to train no later than 7 AM,but as usual I got very little sleep....laid down after posting a bit on GB,fell asleep,and woke up feeling like shit with no desire at all to train.

BUT..........once I started I was like a man possessed......all my poundages went up once again ,and I trained hard, fast,and animalistic!!

Turned out to be my best back day yet since recovering from my broken ribs.

I`M ON A FUCKING MISSION !

You're killin', mein broseph.

[wes]

 

[Grape Ape]

THAT,would literally fucking kill me GA.....I admire you,SC,and Krank for doing this "dancing to the oldies" stuff,because unlike a certain asshole on here,I can realize just how fucking brutal it must be.

Props buddy!! 

Thanks man.  Fortunately, the extended stuff like that is once a week.  Others are shorter stints.  The hardest part is actually doing that alone.  Lifting alone is easy, but that shit would benefit having a partner.

[pamith]

My nikka

[wes]

Thanks man.  Fortunately, the extended stuff like that is once a week.  Others are shorter stints.  The hardest part is actually doing that alone.  Lifting alone is easy, but that shit would benefit having a partner.

I can imagine.

[wes]

My nikka

Bro 

[robcguns]

6 sets alternate db curl 40,55,70,80,90,95s
Superset
6 sets NGB 175,195,225,245,245,245

5 sets high Cable crossover 20s
Superset
5 sets high cable rear delt 20s

5 sets dips plus 45lbs for 20s
Superset
5 sets cable crucifix laterals 20s

5 sets front raises 35s
Superset
5 sets db shrugs 110s

5 sets roatary calf 50s
Superset
5 sets leg extensions 50s

5 sets leg raises 20s

Walked 5 miles so far.

[Grape Ape]

Walked 5 miles so far.

I know we have high standards here, but you can wait to finish your walk before posting.

[wes]

6 sets alternate db curl 40,55,70,80,90,95s
Superset
6 sets NGB 175,195,225,245,245,245

5 sets high Cable crossover 20s
Superset
5 sets high cable rear delt 20s

5 sets dips plus 45lbs for 20s
Superset
5 sets cable crucifix laterals 20s

5 sets front raises 35s
Superset
5 sets db shrugs 110s

5 sets roatary calf 50s
Superset
5 sets leg extensions 50s

5 sets leg raises 20s

Walked 5 miles so far.

Fucking Animal Of Peace

Great workout Rob !!

[IroNat]

Rob is a walker.

[Cook]

Rob is a walker.

no shit every time I read one of his workouts I think I better go hit some cardio

[wes]

March 08, 2023

Shoulders + Calves:
Seated Bradford Press - 4 sets (after a light warmup set)
Lateral Raise - 3 - Triple-Drop sets (no rest.....absolutely fucking brutal)   
Bent-Over Lateral Raises - 5 sets (45 second rest periods.....brutal once again)
Standing Calf Raises - 6 sets (plus half reps at the end of every set + static stretches and holds)

On A Mission



"And I ain`t joking neither" !

[Gym Rat]

TUE

Bench Stuff (Sort of):

Smith-Bench - 5 sets
Smith-Inclines - 5 sets
Smith Close-Grips - 5 sets
Smith JM-Press - 5 sets
D-Bell Bench - 5 sets

WED

Triceps (Even though yesterday was pressing (some same stuff done):

Smith Incline Close-Grips - 5 sets
Smith Incline JM-Press - 5 sets
Skull-Crushers w/ Curl-Bar - 5 sets
D-Bell Crushers - 5 sets
Cable Pushdowns - 5 sets

[Gym Rat]

no shit every time I read one of his workouts I think I better go hit some cardio

Walking season starts today 

I dont go in the dead of winter when its brutal outside. Its back in the 40's outside now and getting warmer.
My "SC/Grape/Krank" starter-kit kept me busy with some conditioning for the last few months.

But I like the daily 1-hour walks with the dog for my main "cardio" type exercise...

[IroNat]

TUE

Bench Stuff (Sort of):

Smith-Bench - 5 sets
Smith-Inclines - 5 sets
Smith Close-Grips - 5 sets
Smith JM-Press - 5 sets
D-Bell Bench - 5 sets

WED

Triceps (Even though yesterday was pressing (some same stuff done):

Smith Incline Close-Grips - 5 sets
Smith Incline JM-Press - 5 sets
Skull-Crushers w/ Curl-Bar - 5 sets
D-Bell Crushers - 5 sets
Cable Pushdowns - 5 sets

Im-press-ive as usual, GR.

[Gym Rat]

Im-press-ive as usual, GR.

 

Deciding to hang around the smith-machine for a bit. Maybe shoulder w/ heal better.
Lighter weights, less stabilization, and can find the "no pain" groove on it.

[wes]

Good stuff GR....it`s still in the 20`s here....you will not see me taking walks any further than the back yard so my dogs can relieve themselves.

Have I ever mentioned that I hate winter......if not......I HATE WINTER!

[wes]

Deciding to hang around the smith-machine for a bit. Maybe shoulder w/ heal better.
Lighter weights, less stabilization, and can find the "no pain" groove on it.

Like I said,listen to your bodys feedback and train accordingly but of course you already know this.....I just like saying it.  LOL 

[Grape Ape]

But I like the daily 1-hour walks with the dog for my main "cardio" type exercise...

This is actually excellent if done every day.

I am going to add a 5k walk pre food each day once i stop being a lazy fuckwit.

[Gym Rat]

Good stuff GR....it`s still in the 20`s here....you will not see me taking walks any further than the back yard so my dogs can relieve themselves.

Have I ever mentioned that I hate winter......if not......I HATE WINTER!

I despise it... This year was a very nice one, warmish and hardly any snow, but its still enough to keep me inside for "cardio"...
Looking to warm up more (mid 40's) from here on out, so its time to get walking...

[Gym Rat]

This is actually excellent if done every day.

I am going to add a 5k walk pre food each day once i stop being a lazy fuckwit.

We do it each day... He makes us move/keep up w/ him, so its far from a casual thing.
Plus all the hills around, etc...
A decent workout...

[Grape Ape]

We do it each day... He makes us move/keep up w/ him, so its far from a casual thing.
Plus all the hills around, etc...
A decent workout...

When I used to play softball instead of baseball, I would drive at 7 am to get to the fields.  I noticed in one town there were always asian couples taking early morning walks around the lake.   They looked anywhere from 60-140 years old.

Simple daily movement is key.  If you never stop, you might never stop.

[wes]

When I used to play softball instead of baseball, I would drive at 7 am to get to the fields.  I noticed in one town there were always asian couples taking early morning walks around the lake.   They looked anywhere from 60-140 years old.

Simple daily movement is key.  If you never stop, you might never stop.

USE IT,OR LOSE IT !! 

[Grape Ape]

Epic gimmick deleting prior posts.

[robcguns]

LOL at someone believing that "GR"/"Body-buildah"/"Rot-iron" and whatever other alias is a real person who actually works out.

Gym rat is jakkked and lives in the usa.