I bet half of you didn't even lift today

[Soul Crusher]

5am - 3mile Ruck in the soft sand with a 45lb plate

11am - Class (VCQB)

Later today - Back, Rear delt, traps

Tonight dry fire, reloads

Nice!!! 

GR has a a lot of good classes you would like lately. 

[Hulkotron]

I'm still laughing and shaking my head that a 43 year old man tells me, a
a 61 year old senior citizen, "My legs are bigger than yours."

Dear God! Talk about arrested development. Sits at home all day eating, shitting blood, posting on GetBig, and taking pics of himself. Truly a worthless human being living a wasted life.

[Coach is Back!]

Nice!!! 

GR has a a lot of good classes you would like lately.

They had GR in August here in Huntington Beach I wanted to do but the Chinavirus got to us.

[Cook]

9-30-21

Biceps
Forearms
Abs

Wes I have seen you post about doing direct neck work. I understand the reason and I want to do all I can to delay the loose neck look myself I do a lot of shrugs that flex that area quiet a bit but what exercise do you do to hit it directly?

[funk51]

Wes I have seen you post about doing direct neck work. I understand the reason and I want to do all I can to delay the loose neck look myself I do a lot of shrugs that flex that area quiet a bit but what exercise do you do to hit it directly?

    Sleep physicians will often measure neck circumference since it can be as useful as height and weight to determine your risk of having breathing problems during sleep. In the right context of symptoms and other signs, it may be additional evidence suggesting the need for further evaluation.

[The Scott]

If I went into detail about poundages used,reps performed,and miniscule rest periods,everyone else would feel inferior and I don`t want to discourage anyone from training hard.

I have a really nice bridge in Brooklyn for sale with a really low asking price if you`re interested. 

Thanks for thinking of me and my fragile body and ego.  We can't all be bhanky...   As for that bridge?  Ever since the Dodgers left I've been unable to cross it much less even think about buying it.

[Soul Crusher]

They had GR in August here in Huntington Beach I wanted to do but the Chinavirus got to us.

FNG chink bastids

[Coach is Back!]

FNG chink bastids

Damn near the entire month…

[ThisisOverload]

Must have missed that one!😹

But it's all adding up now:  big house - lots of boy toys (incl. exotic pet) - no apparent source of income - lots of free time - big boat - lives on the water - unafraid of of L/E - quick to use violent language....

Yep, definitely a coastal drug runner  

I wish it was more interesting my friend.

He's way too careless and stupid to be a drug dealer.

He has family money.

He's a rich kid that has been spoiled his entire life.

It all makes sense now doesn't it?

Explains all the childish outbursts and threats of violence.

But mommy and daddy never gave him enough attention as a teen, so here he is in GB trying to get all the attention he never got as a child.

[Primemuscle]

I wish it was more interesting my friend.

He's way too careless and stupid to be a drug dealer.

He has family money.

He's a rich kid that has been spoiled his entire life.

It all makes sense now doesn't it?

Explains all the childish outbursts and threats of violence.

But mommy and daddy never gave him enough attention as a teen, so here he is in GB trying to get all the attention he never got as a child.

Adult sized 'trust fund baby'. -Explains his sketchy and sparse employment history.

[wes]

Wes I have seen you post about doing direct neck work. I understand the reason and I want to do all I can to delay the loose neck look myself I do a lot of shrugs that flex that area quiet a bit but what exercise do you do to hit it directly?

Cook,I used to use a Nautilus 4-Way Neck Machine but I no longer have access to one but will soon.

Anyway,I lay on a flat bench with my head hanging fully off the bench.....I then take a 45 pound plate which I have placed on a well folded towel for padding,put the towel on my face holding each side of the plate,and let my head go fully down then slowly up and repeat (NO HOMO) for high reps.

Start out with a 25 pound plate,don`t be herky jerky at all use perfect form....no momentum....obviously very dangerous to get sloppy......shoot for 5 sets building up to very high reps 20-30 or more once conditioned.

Other than that all I do is Shrugs like you do,but you can use your hands as resistance by placing your hands on the side of your head one at a time and just find the right pressure/resistance level and go for it moving your head to one side pushing against your head with your hand,and then repeat on the other side.

[wes]

Thanks for thinking of me and my fragile body and ego.  We can't all be bhanky...   As for that bridge?  Ever since the Dodgers left I've been unable to cross it much less even think about buying it.

[ThisisOverload]

Anyway,I lay on a flat bench with my head hanging fully off the bench.....I then take a 45 pound plate which I have placed on a well folded towel for padding,put the towel on my face holding each side of the plate,and let my head go fully down then slowly up and repeat (NO HOMO) for high reps.

Start out with a 25 pound plate,don`t be herky jerky at all use perfect form....no momentum....obviously very dangerous to get sloppy......shoot for 5 sets building up to very high reps 20-30 or more once conditioned.

Adding this to my GF's routine.

Thanks!

[Bevo]

I wish it was more interesting my friend.

He's way too careless and stupid to be a drug dealer.

He has family money.

He's a rich kid that has been spoiled his entire life.

It all makes sense now doesn't it?

Explains all the childish outbursts and threats of violence.

But mommy and daddy never gave him enough attention as a teen, so here he is in GB trying to get all the attention he never got as a child.

Or he’s living with his mom and gets allowance money weekly

Thought binky was supposed a new job and working Saturdays

[Taffin]

I wish it was more interesting my friend.

He's way too careless and stupid to be a drug dealer.

He has family money.

He's a rich kid that has been spoiled his entire life.

It all makes sense now doesn't it?

Explains all the childish outbursts and threats of violence.

But mommy and daddy never gave him enough attention as a teen, so here he is in GB trying to get all the attention he never got as a child.

Adult sized 'trust fund baby'. -Explains his sketchy and sparse employment history.

Well that would certainly explain why he has such an untidy bedroom!!   Look at the state of that!  Stuffed under the bed... everywhere...

[Cook]

Cook,I used to use a Nautilus 4-Way Neck Machine but I no longer have access to one but will soon.

Anyway,I lay on a flat bench with my head hanging fully off the bench.....I then take a 45 pound plate which I have placed on a well folded towel for padding,put the towel on my face holding each side of the plate,and let my head go fully down then slowly up and repeat (NO HOMO) for high reps.

Start out with a 25 pound plate,don`t be herky jerky at all use perfect form....no momentum....obviously very dangerous to get sloppy......shoot for 5 sets building up to very high reps 20-30 or more once conditioned.

Other than that all I do is Shrugs like you do,but you can use your hands as resistance by placing your hands on the side of your head one at a time and just find the right pressure/resistance level and go for it moving your head to one side pushing against your head with your hand,and then repeat on the other side.

Thanks Wes. I train at home and don’t have a Nautilus but I do have a lot of towels and plates. I think I will do these with shoulders and maybe throw in an extra one somewhere.When I had my hip replaced last year the doc said the worst thing I could do would be to get overweight.Well I took that as a challenge and got on a low carb diet and started doing cardio as soon as I could and I lost about 30 pounds but I have just a little bit of looseness in my neck.At 62 years old I know my skin may not be as elastic as it was but I’m gonna find out.Thanks again buddy

[wes]

Thanks Wes. I train at home and don’t have a Nautilus but I do have a lot of towels and plates. I think I will do these with shoulders and maybe throw in an extra one somewhere.When I had my hip replaced last year the doc said the worst thing I could do would be to get overweight.Well I took that as a challenge and got on a low carb diet and started doing cardio as soon as I could and I lost about 30 pounds but I have just a little bit of looseness in my neck.At 62 years old I know my skin may not be as elastic as it was but I’m gonna find out.Thanks again buddy

My pleasure Cook,and congratulations on losing that 30 pounds.........not an easy task by any means.

[wes]

10-01-21

Triceps
Calves

[Soul Crusher]

10 minutes warm up.

3 x Single Arm DB row superset w calve raises
3 x Lat Pull Down superset with bicep curls and toe raises
3 x seated row superset with toe raises and bi cep curls

Circuit 1 - 40 sec work 20 sec rest

Tire Flip
Rope Rows with 300lbs of plates tied to rope
Pull Ups
Barbell Clean and Press - with 115lb
Sandbag Bear Crawl

Circuit 2 - 40 sec work 20 sec rest

Burpee Pull Ups
Sorinex - Inertia Wave
Hanging Leg Raises
Single Arm DB rows w the 45
Single Arm Clean and Press with 45

10 minutes cool down doing various stuff

[Cook]

10 minutes warm up.

3 x Single Arm DB row superset w calve raises
3 x Lat Pull Down superset with bicep curls and toe raises
3 x seated row superset with toe raises and bi cep curls

Circuit 1 - 40 sec work 20 sec rest

Tire Flip
Rope Rows with 300lbs of plates tied to rope
Pull Ups
Barbell Clean and Press - with 115lb
Sandbag Bear Crawl

Circuit 2 - 40 sec work 20 sec rest

Burpee Pull Ups
Sorinex - Inertia Wave
Hanging Leg Raises
Single Arm DB rows w the 45
Single Arm Clean and Press with 45

10 minutes cool down doing various stuff

I’m very interested in this style of training. I have added sled pulls and (I think it was you that uses a weighted vest) I’m doing my walking cardio with a 40 lb vest.Thanks for posting this.

[Soul Crusher]

I’m very interested in this style of training. I have added sled pulls and (I think it was you that uses a weighted vest) I’m doing my walking cardio with a 40 lb vest.Thanks for posting this.

Thanks brotha - I do plenty of BB and hypertrophy type stuff to keep muscles full, etc.  But I find that only takes 20-min to really feel the pump.   I also focus on endurance and performance. 

BB is boring as F is that is all one does. 

[Hypertrophy]

Did arms today - Sets of 25-30 reps. Since I have shifted to high reps, like joswift recommends, I feel better, no joint pain, and arms have actually gotten bigger. It works for me.


Also bicycled  10 miles at 20-21 mph, steady state. A mid range workout day. Tomorrow will be 30 sec intervals spread over 25 ish miles.

[Soul Crusher]

Did arms today - Sets of 25-30 reps. Since I have shifted to high reps, like joswift recommends, I feel better, no joint pain, and arms have actually gotten bigger. It works for me.


Also bicycled  10 miles at 20-21 mph, steady state. A mid range workout day. Tomorrow will be 30 sec intervals spread over 25 ish miles.

Great.   Injury avoidance is key. 

[Hypertrophy]

Great.   Injury avoidance is key.

Yes- Lee Haney always said "save the joints"

[Primemuscle]

Yes- Lee Haney always said "save the joints"

He smokes pot?