I bet half of you didn't even lift today

[joswift]

Good leg session today
6 sets hacks
4 sets leg ext
4 sets hamstring single leg curls
4 sets standing calves

[IroNat]

This board doesn't deserve me keeping it alive

I am out


- Bhanky's last words

[King Shizzo]

This board doesn't deserve me keeping it alive

I am out


- Bhanky's last words

He will be back. Narcissism, including myself,  is a struggle. I just had to stop kissing myself in the mirror.

He will come back, and he will take his criticism.

You aren't a Getbigger, if you dont.

[Never1AShow]

This board doesn't deserve me keeping it alive

I am out


- Bhanky's last words

Possibly went on some kind of Thanksgiving weekend trip/vacation?

[Humble Narcissist]

Possibly went on some kind of Thanksgiving weekend trip/vacation?

A Thanksgiving binge. He'll weigh 195 when he returns.

[joswift]

his girlfriend told him to stop taking gear

He's disappeared before he disappears.

[Hulkotron]

his girlfriend told him to stop taking gear

He's disappeared before he disappears.

Would withdrawal cause the shakes he recently exhibited in his curling videos?

[wes]

This board doesn't deserve me keeping it alive

I am out

[hench]

The humblist man I've ever come across.
 I'm a monster, I'm a big dude, strangers comment on my size, I'd ragdoll tyson, I've got 20lbs of lean tissue on you.
I find his bragging very entertaining

[robcguns]

Yesterday.

20 sets of dips bw first 5 sets,bw+45 for 10 sets,bw+90 for 5 sets.
Superset
20 sets db alternate standing curls 35x35,40x25,45x20,50x20,60x15,65 for 14 sets reps 15-7.

Walked 8 miles.

Insane pump after all the carbs from thanksgiving.

[Gym Rat]

Shoulders and Misc.

BNP - 10 x 10

Using 10's and keeping light, went up to five 10's a side, and back down to 1.

set 1 - 1 "10" per side
set 2 - 2 "10's" per side
set 3 - 3 "10's" per side
set 4 - 4 "10's" per side
set 5 - 5 "10's" per side
set 6 - 5 "10's" per side
set 7 - 4 "10's" per side
set 8 - 3 "10's" per side
set 9 - 2 "10's" per side
set 10 - 1 "10" per side

Arnold Press - 4 x 10
Rear Delt (D-Bells) 4 x 10
Side Laterals (machine) 4 x 10
D-Bell Shrugs on 45-degree bench - 4 x 10

Misc

Reverse Hypers - 4 sets

[Walter Sobchak]

The humblist man I've ever come across.
 I'm a monster, I'm a big dude, strangers comment on my size, I'd ragdoll tyson, I've got 20lbs of lean tissue on you.
I find his bragging very entertaining

It’s not really bragging, he’s a pathological lying psychopath.

And he’s raising his kid to be the same thing.

[joswift]

Would withdrawal cause the shakes he recently exhibited in his curling videos?

no, that would be his insecurity manifesting itself.

[Grape Ape]

Warmup:
Airdyne
Sled pulls
3 sets:
Banded good mornings
KB swings x 10
Elevated lunge x 10 per

Rack Pulls:
8,3,3,3,3,3,3 (I know this builds top of movement but I'm not sold, but... it's in the program)

Sprint:
Work to max speed 60m sprint

Accessory:
KB suitcase step up x 12
KB swing x 10

Recovery:
2 stretches
Hold bottom of squat for 3 min

[SF1900]

Back day:

Wide grip chins: 6 sets
2 arm pulldowns: 4 sets
Hammer strength high rows: 4 sets
Stiff arm pulldowns: 4 sets
Low cable pully rows: 4 sets
Underhand hammer strength pulldowns: 4 sets

Hyperextensions: 6 sets

Cardio: 30 minutes

[AbrahamG]

Shoulders and Misc.

BNP - 10 x 10

Using 10's and keeping light, went up to five 10's a side, and back down to 1.

set 1 - 1 "10" per side
set 2 - 2 "10's" per side
set 3 - 3 "10's" per side
set 4 - 4 "10's" per side
set 5 - 5 "10's" per side
set 6 - 5 "10's" per side
set 7 - 4 "10's" per side
set 8 - 3 "10's" per side
set 9 - 2 "10's" per side
set 10 - 1 "10" per side

Arnold Press - 4 x 10
Rear Delt (D-Bells) 4 x 10
Side Laterals (machine) 4 x 10
D-Bell Shrugs on 45-degree bench - 4 x 10

Misc

Reverse Hypers - 4 sets

BNP on Smith machine is one of my favorite exercises.

[bhank]

You guys don't even deserve this knowledge first sets of 5 are performed regular then the following sets are strict

[joswift]

You guys don't even deserve want this knowledge

fixed

[wes]

You guys don't even deserve this knowledge first sets of 5 are performed regular then the following sets are strict

Sets of 5,triples,and singles......the way almost everyone trains to increase power and has been done for many many decades.

Very innovative.
 

LOSER!!

[bhank]

Sets of 5,triples,and singles......the way almost everyone trains to increase power and has been done for many many decades.

Very innovative.
 

LOSER!!

Shocking You don't like it when I do high reps and you don't like it when I do low reps

[joswift]

Shocking You don't like it when I do high reps and you don't like it when I do low reps

we dont like you posting either

[bhank]

we dont like you posting either

I don't give a fuck what you like

[joswift]

I don't give a fuck what you like

you have returned even more bitter and resentful than ever

[wes]

Shocking You don't like it when I do high reps and you don't like it when I do low reps

In essence,I don`t give two fucks what you do "Captain Curl" !! 

[joswift]

bhanks, a worse curl than 2 girls one cup.