I bet half of you didn't even lift today

[robcguns]

Chest
4 sets decline dB press 20-40 reps
4 sets flat dB press 15-25 reps
4 sets incline dB press 15-20 reps
Shoulders
4 sets dB shoulder press 15-25 reps superset with
4 sets dB shrugs 20-30 reps
Abs 2 sets of crunches 100 reps each.

Walked 10 miles.

[wes]

Getting my free membership to 24 hour fitness. Will be back hitting it hard with my old ass classic physique

Nice !!

[bhank]

Chest
4 sets decline dB press 20-40 reps
4 sets flat dB press 15-25 reps
4 sets incline dB press 15-20 reps
Shoulders
4 sets dB shoulder press 15-25 reps superset with
4 sets dB shrugs 20-30 reps
Abs 2 sets of crunches 100 reps each.

Walked 10 miles.



Ideal

[IroNat]

Chest
4 sets decline dB press 20-40 reps
4 sets flat dB press 15-25 reps
4 sets incline dB press 15-20 reps
Shoulders
4 sets dB shoulder press 15-25 reps superset with
4 sets dB shrugs 20-30 reps
Abs 2 sets of crunches 100 reps each.

Walked 10 miles.

Damn!  Ten miles is far.  Is that outside or on a treadmill?

[Soul Crusher]

Chest
4 sets decline dB press 20-40 reps
4 sets flat dB press 15-25 reps
4 sets incline dB press 15-20 reps
Shoulders
4 sets dB shoulder press 15-25 reps superset with
4 sets dB shrugs 20-30 reps
Abs 2 sets of crunches 100 reps each.

Walked 10 miles.




Great job.

[Hypertrophy]

Chest
4 sets decline dB press 20-40 reps
4 sets flat dB press 15-25 reps
4 sets incline dB press 15-20 reps
Shoulders
4 sets dB shoulder press 15-25 reps superset with
4 sets dB shrugs 20-30 reps
Abs 2 sets of crunches 100 reps each.

Walked 10 miles.

You use the same high rep sets I started using 6 months ago. What a positive difference in my workouts- I feel so much better than when i did the low rep (6-10) stuff and also am bigger now.

[robcguns]

Damn!  Ten miles is far.  Is that outside or on a treadmill?

Outside, I like to do 10 miles a day minimum. I do 15 miles a few days a week.I can’t do much on a treadmill, way to boring for me.sometimes I do the whole thing at once and sometimes I split it up.

You use the same high rep sets I started using 6 months ago. What a positive difference in my workouts- I feel so much better than when i did the low rep (6-10) stuff and also am bigger now.

Yeah I like it much better, joints feel better. Every 3-4 weeks I do one heavy set just so the muscles know they can do it but other than that the high rep pump is where it’s at for me.

[pellius]

Head down, depleted, a bit nauseous. A state of being familiar with those in the waning minutes of "leg day". I just sat there for over five minutes arguing with myself. Just one more set and I'm done. I mean, I did it last week. There it is in my notebook. The amount of weight I used and the number of reps I completed. I need to at least equal but preferably exceed previous performance. But not today. I'm just fried. Totally fried. I can't even keep up head up. It's like I'm in a submissive state. And, I mean, would it really make any difference? That one set? Will I suddenly reach a new uncharted plateau of strength at 61 years old? Um, no. It's not like I'm getting paid or that I am a competitive athlete. And, after all, who's going to know? But what about that saying that character is what you do when no one is watching. Remember "Rifleman Dodd" by C.S. Forester? I know what he would do. I'm just not sure if what he did was right or if it mattered? But he was admirable though it didn't seem to matter to him...

[Taffin]

Head down, depleted, a bit nauseous. A state of being familiar with those in the waning minutes of "leg day". I just sat there for over five minutes arguing with myself. Just one more set and I'm done. I mean, I did it last week. There it is in my notebook. The amount of weight I used and the number of reps I completed. I need to at least equal but preferably exceed previous performance. But not today. I'm just fried. Totally fried. I can't even keep up head up. It's like I'm in a submissive state. And, I mean, would it really make any difference? That one set? Will I suddenly reach a new uncharted plateau of strength at 61 years old? Um, no. It's not like I'm getting paid or that I am a competitive athlete. And, after all, who's going to know? But what about that saying that character is what you do when no one is watching. Remember "Rifleman Dodd" by C.S. Forester? I know what he would do. I'm just not sure if what he did was right or if it mattered? But he was admirable though it didn't seem to matter to him...

V cool reference

[pellius]

V cool reference

Were you a Marine?

[IroNat]

Head down, depleted, a bit nauseous. A state of being familiar with those in the waning minutes of "leg day". I just sat there for over five minutes arguing with myself. Just one more set and I'm done. I mean, I did it last week. There it is in my notebook. The amount of weight I used and the number of reps I completed. I need to at least equal but preferably exceed previous performance. But not today. I'm just fried. Totally fried. I can't even keep up head up. It's like I'm in a submissive state. And, I mean, would it really make any difference? That one set? Will I suddenly reach a new uncharted plateau of strength at 61 years old? Um, no. It's not like I'm getting paid or that I am a competitive athlete. And, after all, who's going to know? But what about that saying that character is what you do when no one is watching. Remember "Rifleman Dodd" by C.S. Forester? I know what he would do. I'm just not sure if what he did was right or if it mattered? But he was admirable though it didn't seem to matter to him...

Lucky Bhanky isn't there to beat you up in your weakened state.

[robcguns]

Head down, depleted, a bit nauseous. A state of being familiar with those in the waning minutes of "leg day". I just sat there for over five minutes arguing with myself. Just one more set and I'm done. I mean, I did it last week. There it is in my notebook. The amount of weight I used and the number of reps I completed. I need to at least equal but preferably exceed previous performance. But not today. I'm just fried. Totally fried. I can't even keep up head up. It's like I'm in a submissive state. And, I mean, would it really make any difference? That one set? Will I suddenly reach a new uncharted plateau of strength at 61 years old? Um, no. It's not like I'm getting paid or that I am a competitive athlete. And, after all, who's going to know? But what about that saying that character is what you do when no one is watching. Remember "Rifleman Dodd" by C.S. Forester? I know what he would do. I'm just not sure if what he did was right or if it mattered? But he was admirable though it didn't seem to matter to him...

Seriously those calves look retarded(in a good way). Wtf did you do to get those cows?

[pellius]

Seriously those calves look retarded(in a good way). Wtf did you do to get those cows?

It's a long and somewhat disturbing story that I went into detail at IronAge and made detailed references on this board. Vince was there at the beginning when I talked about it due to a post by former mod here, MaxRep. But the size in pics are an illusion. They the left is 16.5 inches and the right is about a quarter inch bigger but that's due to a muscle tear where it kind of bunched up. If you look at the pic of me standing next to Isaac you can see there isn't much difference size-wise.

I have a very small bone structure and skinny ankles. Plus, the muscle tear on the right calf exaggerates the appearance, which everyone focuses on when they look at my calves. There's some scar tissue there and I recently bought one of those gun massagers for my shoulder but I've been using it on my right calf to see if I can break up some of that scar tissue and sort of even them out to match my left calf.

BTW, this pic was taken off a mirror so my right calf appears as my left in the picture.

[Taffin]

Were you a Marine?

LOL not exactly (I am LOL'ing at the idea that I could pass basic)

I just have a passing familiarity with Forester and his works - we had an English Lit teacher centuries ago that one year had us reading stuff about values, ethics, codes of conduct, doing the right thing in times of adversity, etc. so I picked up on your reference

(The year after he had us doing dystopias - with hindsight I wonder what he was trying to prepare us for!)

[Soul Crusher]

10 min warm up.

3 sets - 75lb clean and press w DB x 10   - Side Lateral Raise x 10 w 30's

3 sets - 75lb clean and press w DB x 10   - Upright Row x 10 w 30's

3 sets - 75lb clean and press w DB x 10  - Bent over Later Raise w 30's

Circuit 1   - 5 x 40 sec work - 20 sec rest

Kettle Bell Swings w 75lb
DB Snatch - 75
Bicep Curl and Overhead Press - 30lb DB
DB side plank w 30lb - 20 sec each side
Sit Up with overhead 45lb plate press


Circuit 2 - 5 x 40 sec work - 20 sec rest

Jump Rope
Shoulder DB complex - Front Raise, Side Lateral Raise, Bent over lateral raise
High Plank
Farmer Carry
Leg Raises


5 minutes of bs to cool down 

[King Shizzo]

10 min warm up.

3 sets - 75lb clean and press w DB x 10   - Side Lateral Raise x 10 w 30's

3 sets - 75lb clean and press w DB x 10   - Upright Row x 10 w 30's

3 sets - 75lb clean and press w DB x 10  - Bent over Later Raise w 30's

Circuit 1   - 5 x 40 sec work - 20 sec rest

Kettle Bell Swings w 75lb
DB Snatch - 75
Bicep Curl and Overhead Press - 30lb DB
DB side plank w 30lb - 20 sec each side
Sit Up with overhead 45lb plate press


Circuit 2 - 5 x 40 sec work - 20 sec rest

Jump Rope
Shoulder DB complex - Front Raise, Side Lateral Raise, Bent over lateral raise
High Plank
Farmer Carry
Leg Raises


5 minutes of bs to cool down

I'd be finished after the 10 minute warm up

[robcguns]

I'd be finished after the 10 minute warm up

Hahaha. That is a lot of work SC is doing.

[wes]

Head down, depleted, a bit nauseous. A state of being familiar with those in the waning minutes of "leg day". I just sat there for over five minutes arguing with myself. Just one more set and I'm done. I mean, I did it last week. There it is in my notebook. The amount of weight I used and the number of reps I completed. I need to at least equal but preferably exceed previous performance. But not today. I'm just fried. Totally fried. I can't even keep up head up. It's like I'm in a submissive state. And, I mean, would it really make any difference? That one set? Will I suddenly reach a new uncharted plateau of strength at 61 years old? Um, no. It's not like I'm getting paid or that I am a competitive athlete. And, after all, who's going to know? But what about that saying that character is what you do when no one is watching. Remember "Rifleman Dodd" by C.S. Forester? I know what he would do. I'm just not sure if what he did was right or if it mattered? But he was admirable though it didn't seem to matter to him...

Dammit,did you do the last fucking set or not ?   LOL 

[bhank]

I have a bench and some weights here and would like to train chest tonight but honestly I am getting a painful pump in my triceps from downhill mountain bike riding. I guess I am putting too much weight on my arms or something so looks like I really am going to take a week off from lifting and just ride the bike. My arms were more sore than my legs yesterday didn't have this issue last season maybe from lifting prior

[wes]

10-07-21
Got off to a late start today......gonna` do abs later today right after I walk a quick mile.

Biceps:
Barbell Curls: 5 X 15,12,8,8,12 (pyramiding up in wt. each set,then dropping weight on last set......60-90 seconds rest between sets)
Seated Hammer Curls: 4 X 10-12 (constant weight,60 seconds rest betwen sets)

Forearms:
{SUPER-SET}
Wrist Curls: 4 X failure (between 12-20 reps constant weight,very brief rests between Super-Sets)
Reverse Wrist Curls: (same as above with reps falling between 10-12)

I had lost all my vascularity due to inactivity for about the last 5 years.

In the past if I had bloodwork done the nurse would always comment on my veins.....glad to say they are back with new ones appearing weekly.

EDIT:Took a quick mile walk,followed by 3 sets of crunches to failure.

[robcguns]

5 mile walk so far will do one more later

Ab roller 3 rounds of 20, haven’t done these in years they feel amazing.

Calves 3 sets toe raises supersetted with 3 sets heel raises 100,100,90,90,75,75.

[Soul Crusher]

5 mile walk so far will do one more later

Ab roller 3 rounds of 20, haven’t done these in years they feel amazing.

Calves 3 sets toe raises supersetted with 3 sets heel raises 100,100,90,90,75,75.

Awesome.   Thats how it done 

[epic is back]

Epic training fellas

[Soul Crusher]

I'd be finished after the 10 minute warm up

We all break chops here.  But seriously - its a journey not a destination.  just start somewhere - and if you stay with it, over time - the improvements happen, progress is made, etc/ 

[wes]

We all break chops here.  But seriously - its a journey not a destination.  just start somewhere - and if you stay with it, over time - the improvements happen, progress is made, etc/ 

Hey SC,are you actually doing 9 sets on clean and press with a 75 pounder and getting 10 reps on every set?

If so,that`s insanely strong with crazy endurance.