Serious Training Thread

[Gym Rat]

Back Stuff

Loaded stretch - Lower back, hams, hips
Bent Rows (Smith) - 5 sets
Reverse Hypers - 5 sets
Shrugs (Smith) - 5 sets
Iso-Lateral Row - 5 sets

Misc

Standing BNP - 5 sets
Bicep /Tricep Superset (machines) - 3 sets
Rear Delt (machine) - 3 sets

[wes]

March 09, 2023

Biceps/Triceps + Abs:

Giant-Set:
{Seated DB Curls - 4 sets
{Lying DB Extensions - 4 sets
{E-Z Bar Curls - 4 sets
{Seated E-Z Bar Triceps Extensions - 4 sets

Triceps Dips Between Benches - 1 X failure

Roman-Chair Situps - 4 sets

On A Mission



"And I ain`t joking neither" !

[Gym Rat]

March 09, 2023

Biceps/Triceps + Abs:

Giant-Set:
{Seated DB Curls - 4 sets
{Lying DB Extensions - 4 sets
{E-Z Bar Curls - 4 sets
{Seated E-Z Bar Triceps Extensions - 4 sets

Triceps Dips Between Benches - 1 X failure

Roman-Chair Situps - 4 sets

On A Mission


"And I ain`t joking neither" !

[Soul Crusher]

Pulled a Hanky and slept till 5 am and went only to BJJ today.   I needed the sleep. 

[Grape Ape]

Pulled a Hanky and slept till 5 am and went only to BJJ today.   I needed the sleep.

[Soul Crusher]

Because I am getting thrown to the wolf pack in BJJ now - its taking a little toll sometimes.  I feel amazing - just needed 2 hours sleep more today - jeez.   

[Grape Ape]

Because I am getting thrown to the wolf pack in BJJ now - its taking a little toll sometimes.  I feel amazing - just needed 2 hours sleep more today - jeez.

This is how it starts.

A little sleep in here, a little more there.

Then "i get enough cardio from bjj so I will just do..."

80s M&F workouts

Then Cobbler

Then selfie ring

Then

[Soul Crusher]

This is how it starts.

A little sleep in here, a little more there.

Then "i get enough cardio from bjj so I will just do..."

80s M&F workouts

Then Cobbler

Then selfie ring

Then

[bhank]

This is how it starts.

A little sleep in here, a little more there.

Then "i get enough cardio from bjj so I will just do..."

80s M&F workouts

Then Cobbler

Then selfie ring

Then

You are sharing a shopped pic of me. By all means if you think you are in better shape post a pic of yourself I will then post a real one of me and we can compare exactly

Looks a little different when you assholes don’t shop it doesn’t it

[wes]

This is how it starts.

A little sleep in here, a little more there.

Then "i get enough cardio from bjj so I will just do..."

80s M&F workouts

Then Cobbler

Then selfie ring

Then

LOL 

[Grape Ape]

You are sharing a shopped pic of me. By all means if you think you are in better shape post a pic of yourself I will then post a real one of me and we can compare exactly

Looks a little different when you assholes don’t shop it doesn’t it

Settle down peanut, it's not that serious.

[robcguns]

6 sets NGB 135,225,245,275,295,315.

6 sets high cable crossovers
Superset
6 sets high rear delt

6 sets cable crucifix laterals
Superset
6 sets dips +45 lbs

5 sets db laterals
Sueprset
5 sets db shrugs 120s

5 sets front raise 40s
Superset
5 sets wrist curls 135

5 sets pull ups

5 sets rotary calf
Superset
5 sets leg extensions

[IroNat]

Good one, robc

[joswift]

You are sharing a shopped pic of me. By all means if you think you are in better shape post a pic of yourself I will then post a real one of me and we can compare exactly

Looks a little different when you assholes don’t shop it doesn’t it

nope, not much

[Soul Crusher]

Settle down peanut, it's not that serious.

When you even lost Grape.  . . .

[bhank]

Like I said you can all shop my photos and talk shit what none of you can do is post a better comparable photo which is why you are all mad talking shit

[Gym Rat]

I don't train biceps much (normally a few sets a week) but did them this AM.

Barbell Curls - 5 sets
Seated D-Bell Curls - 5 sets
Preacher Curls - 5 sets
Reverse Curls - 5 sets*
Wrist Curls - 5 sets*

Loaded stretches - hams, back, hips

[Grape Ape]

I don't train biceps much (normally a few sets a week) but did them this AM.

Barbell Curls - 5 sets
Seated D-Bell Curls - 5 sets
Preacher Curls - 5 sets
Reverse Curls - 5 sets*
Wrist Curls - 5 sets*

This is Robc's arm warmup

[Gym Rat]

This is Robc's arm warmup

I know it... I'm not a biceptual like I was as a kid.
Mirror muscles of peace... Bhank names his arm after an actor "Rip Torn"...

[wes]

I know it... I'm not a biceptual like I was as a kid.
Mirror muscles of peace... Bhank names his arm after an actor "Rip Torn"...

Good one !!   LOL 

[joswift]

doing a great job filling in the torn pec

[wes]

March 10, 2023

Quads + Hamstrings:

Front Squats - 6 sets 15 reps (heels on 2X4 block,extra slow descent,non-lock at top)
DB Lunges - 6 sets 15 reps (done unilaterally for more TUT....front foot on platform)

Barbell RDL - 6 sets 8-20 reps

My equipment is limited....but nothing beats good old slag iron.

I`ll be re-joining the University gym soon.

Great workout....I can  hardly walk....had to skip training Calves....still sore from a couple of days ago.

ON A MISSION

[robcguns]

March 10, 2023

Quads + Hamstrings:

Front Squats - 6 sets 15 reps (heels on 2X4 block,extra slow descent,non-lock at top)
DB Lunges - 6 sets 15 reps (done unilaterally for more TUT....front foot on platform)

Barbell RDL - 6 sets 8-20 reps

My equipment is limited....but nothing beats good old slag iron.

I`ll be re-joining the University gym soon.

Great workout....I can  hardly walk....had to skip training Calves....still sore from a couple of days ago.

ON A MISSION

Nice one Wes, the volume is definitely going up. Tear it up.

[Hulkotron]

ON A MISSION

Do you keep a photo of bhanks in your mirror Rocky IV-style?

[wes]

Nice one Wes, the volume is definitely going up. Tear it up.

Thanks Rob....slowly gonna increase everything.