Serious Training Thread

[TheShape.]

KK,

Is that 60 sets of 50 reps?? And 50 sets of 40 reps???  Whoa!

And great leg development... (No h-mo of course)...

I originally read it that way too, I was thinking man he must be doing an 8 hr workout.

[The Keto Kid]

I originally read it that way too, I was thinking man he must be doing an 8 hr workout.

I originally read it that way too, I was thinking man he must be doing an 8 hr workout.

😄

[Gym Rat]

Today I did chest, back and traps, for an hour

My nikka...

[Soul Crusher]

Killed it. 

[Gym Rat]

Legs / Misc / Ass-Crack Viewing

Legs

Hacks - 4 sets
Leg Press - 4 sets
Leg Ext - 4 sets
Leg Curls - 4 sets
Rotary Calves - 4 sets

Misc

Shoulder Press Machine - 4 sets
Wrist Curls - 4 sets

Ass

Gal needed to show me her new tattoo that goes down  her spine, into her crack
She pulled down the back of her pants so I could see the art-work
A nice one (ass)

[IroNat]

Killed it. 

Awesome.

[joswift]

trained legs today
Knees been aching after leg sessions of late, got some elasticated knee sleeves, legs feel better tonight and felt stronger while training
Never used them before

Didnt do too many sets today, couple warm ups then one all out set of 4 exercises

[Soul Crusher]

Awesome.

When you love what you are doing - you can't wait to train and get after it.   

[Gym Rat]

trained legs today
Knees been aching after leg sessions of late, got some elasticated knee sleeves, legs feel better tonight and felt stronger while training
Never used them before

Didnt do too many sets today, couple warm ups then one all out set of 4 exercises

I like (and use) the compression sleeves on leg-days now as well. Especially for the squats and hacks.
Keeps the joints secure.

[Soul Crusher]

15 min warm up

30 min BACK - 12 sets

30 min back circuit - 6x

30 sec air bike
30 sec 10x barbell row w 135
30 sec air bike
30 sec Farmer carry w 100lb KB
30 sec air bike
30 sec prone row w 50's
30 sec air bike
30 sec - 10 pull ups
30 sec - air bike
30 sec - 5 x 100lb med ball overhead toss


60 min BJJ

[Gym Rat]

15 min warm up

30 min BACK - 12 sets

30 min back circuit - 6x

30 sec air bike
30 sec 10x barbell row w 135
30 sec air bike
30 sec Farmer carry w 100lb KB
30 sec air bike
30 sec prone row w 50's
30 sec air bike
30 sec - 10 pull ups
30 sec - air bike
30 sec - 5 x 100lb med ball overhead toss


60 min BJJ

Nice one ^^
Like a machine...

----------

Starting to improve a bit in this area (noob gains) I added another 5-min round to mine.
(4 now, started with only 2).

This AM:

1
1 min airdyne
1 minute farmers w/ K-Bells (50's)
1 min airdyne
1 minute farmers w/ K-Bells (50's)
1 min airdyne

2
1 minute farmers w/ K-Bells (50's)
1 min airdyne
1 minute farmers w/ K-Bells (50's)
1 min airdyne
1 minute farmers w/ K-Bells (50's)

3
1 minute - shoulder press
1 minute ab crunch
1 minute - shoulder press
1 minute ab crunch
1 minute - shoulder press

4
1 min airdyne
1 minute farmers w/ K-Bells (50's)
1 minute - shoulder press
1 minute farmers w/ K-Bells (50's)
1 min airdyne

(Getting less winded, so cardio/lungs getting a little stronger).

Extreme stretch (hams, lower back, hips).
Reverse preacher curls - 4 sets
Rotary Calf - 4 sets

[Soul Crusher]

Awesome.  Maybe Hanky can get a clue. 

Nice one ^^
Like a machine...

----------

Starting to improve a bit in this area (noob gains) I added another 5-min round to mine.
(4 now, started with only 2).

This AM:

1
1 min airdyne
1 minute farmers w/ K-Bells (50's)
1 min airdyne
1 minute farmers w/ K-Bells (50's)
1 min airdyne

2
1 minute farmers w/ K-Bells (50's)
1 min airdyne
1 minute farmers w/ K-Bells (50's)
1 min airdyne
1 minute farmers w/ K-Bells (50's)

3
1 minute - shoulder press
1 minute ab crunch
1 minute - shoulder press
1 minute ab crunch
1 minute - shoulder press

4
1 min airdyne
1 minute farmers w/ K-Bells (50's)
1 minute - shoulder press
1 minute farmers w/ K-Bells (50's)
1 min airdyne

(Getting less winded, so cardio/lungs getting a little stronger).

Extreme stretch (hams, lower back, hips).
Reverse preacher curls - 4 sets
Rotary Calf - 4 sets

[Gym Rat]

Awesome.  Maybe Hanky can get a clue.

At a 100 resting heart rate, stuff like this just might kill him.
Let him stick to Powerlifting. (AKA - body drags while leaning on a wall).

[robcguns]

6 sets laterals 25lbs for 25 reps each  set
6 sets db shrugs 95lbs for 25 reps each set
6 sets flat db bench press 95lbs for 15-25 reps
6 sets db rows 95lbs for 20 reps each set.

Walked 9 miles.

[joswift]

back today
Straight arm pulldowns 5 sets
lat pulldowns 4 sets
1 arm machine row 3 heavy sets
4 sets high rope pulls for traps

All done 35 mins

[TheShape.]

6 sets laterals 25lbs for 25 reps each  set
6 sets db shrugs 95lbs for 25 reps each set
6 sets flat db bench press 95lbs for 15-25 reps
6 sets db rows 95lbs for 20 reps each set.

Walked 9 miles.

How long does that all take you?

[chaos]

Some squats, bench and the heavy bag.

[Gym Rat]

6 sets laterals 25lbs for 25 reps each  set
6 sets db shrugs 95lbs for 25 reps each set
6 sets flat db bench press 95lbs for 15-25 reps
6 sets db rows 95lbs for 20 reps each set.

Walked 9 miles.

Yes!!  Nice one...

Rob must wear out shoe's like crazy! 

[IroNat]

Nice one ^^
Like a machine...

----------

Starting to improve a bit in this area (noob gains) I added another 5-min round to mine.
(4 now, started with only 2).

This AM:

1
1 min airdyne
1 minute farmers w/ K-Bells (50's)
1 min airdyne
1 minute farmers w/ K-Bells (50's)
1 min airdyne

2
1 minute farmers w/ K-Bells (50's)
1 min airdyne
1 minute farmers w/ K-Bells (50's)
1 min airdyne
1 minute farmers w/ K-Bells (50's)

3
1 minute - shoulder press
1 minute ab crunch
1 minute - shoulder press
1 minute ab crunch
1 minute - shoulder press

4
1 min airdyne
1 minute farmers w/ K-Bells (50's)
1 minute - shoulder press
1 minute farmers w/ K-Bells (50's)
1 min airdyne

(Getting less winded, so cardio/lungs getting a little stronger).

Extreme stretch (hams, lower back, hips).
Reverse preacher curls - 4 sets
Rotary Calf - 4 sets

Very good.

[IroNat]

6 sets laterals 25lbs for 25 reps each  set
6 sets db shrugs 95lbs for 25 reps each set
6 sets flat db bench press 95lbs for 15-25 reps
6 sets db rows 95lbs for 20 reps each set.

Walked 9 miles.

 

[Gym Rat]

Bench/Tri's

Bench
225 x 5 (no slingshot)
315 x 5 (slingshot) - 3 sets

Close Grips
225 x 5 - (4 sets)

JM Press
185 x 6-8 - (4 sets)

Nose-Breakers
135 x 6-8 - (4 sets)

-[[[[[--------------]]]]]-

D-Bell Skull Crushers (incline)
4 sets

D-Bell French Press (seated)
4 sets

Cable-Pushdowns
4 sets

[Soul Crusher]

Killer. 

15 min warm up

30 min  15 sets on the minute. 

75lb DB Snatch x 10   
 
Each set superset w 30lbs  3x lateral raise x 10  3x bent over lateral raise x 10 3x upright row x 10 3x 10 arnold press  3x 10 shrugs

30 minutes

30 sec air bike
30 sec battle rope
30 sec air bike
30 sec farmer carries with 100's
30 sec air bike
30 sec air overhead 100lb med ball
30 sec air bike
30 sec 135lb standing strict press x 10
30 sec air bike
30 sec leg raises


30 Min Circuit

30 sec air bike
30 sec jump rope
30 sec air bike
30 sec mountain climbers
30 sec air bike
30 sec 8 count BB
30 sec air bike
30 sec 15 x KB swing w 100lb
30 sec air bike
30 sec 15x sumo high pull w 100lb kb

30 min

Walk on air runner and mix in light shit to cool down. 

   
     

[Gym Rat]

Killer. 

15 min warm up

30 min  15 sets on the minute. 

75lb DB Snatch x 10   
 
Each set superset w 30lbs  3x lateral raise x 10  3x bent over lateral raise x 10 3x upright row x 10 3x 10 arnold press  3x 10 shrugs

30 minutes

30 sec air bike
30 sec battle rope
30 sec air bike
30 sec farmer carries with 100's
30 sec air bike
30 sec air overhead 100lb med ball
30 sec air bike
30 sec 135lb standing strict press x 10
30 sec air bike
30 sec leg raises


30 Min Circuit

30 sec air bike
30 sec jump rope
30 sec air bike
30 sec mountain climbers
30 sec air bike
30 sec 8 count BB
30 sec air bike
30 sec 15 x KB swing w 100lb
30 sec air bike
30 sec 15x sumo high pull w 100lb kb

30 min

Walk on air runner and mix in light shit to cool down. 

I get winded just reading that ^^   Whoa...
La Machine

[bhank]

Awesome.  Maybe Hanky can get a clue.

Right because what I am doing isn’t working lol where is my Fupa you said I had?? God forbid I eat a chili dog just getting more obese over here. I have done 0 cardio I have stuffed my face and I just lift an hour a day.  I mean how the fuck can you do multiple hours of cardio a day count calories and not be 0% body fat??  A couple heavy curls some chili dogs and I am jacked and shredded

[robcguns]

How long does that all take you?

Lifting takes about 60-70 minutes. Walking takes around 2 hours.