Serious Training Thread

[wes]

December 10, 2022
Quads,Hamstrings,Calves:
Front Squats - 5 sets
DB Lunges - 5 sets
DB RDL - 4 sets
Deadlifts - 3 sets (just added these so I went very light....haven`t pulled in years)
Calf Raise - 6 sets

[Hulkotron]

“Push” workout

Built up to a heavy set of six on flat bench
Incline bench 5x5
Built up to a heavy set of two on flat bench
Military press, up to heavy set of eight
Dips 3x10
Lateral raise three sets
Rear delts with barbell, three sets
Some pushups to the failure
Weighted plank no homo

[SF1900]

When I worked back today, I held each contraction for like 2 seconds. My back is already cramping up.

I’m getting massive!

[IroNat]

When I worked back today, I held each contraction for like 2 seconds. My back is already cramping up.

I’m getting massive!

You gettin' HUGE, bro.

[muscle matters]

Leg day

Squat

Stiff leg deadlift

Leg press

Smith machine sumo squat

Leg extensions

Single leg Bulgarian squat

Leg adductor

[SF1900]

You gettin' HUGE, bro.

IN, I can’t help it!

[chaos]

When I worked back today, I held each contraction for like 2 seconds. My back is already cramping up.

I’m getting massive!

Barn door lats!

[Gym Rat]

It's to avoid overtraining, all my life i overtrained, overtraining is a real thing imo

Yes Nikka-Bro, I dropped another day, and do it 4-days now (heavy training). I felt better immediately after a few days. (Not as tired/lethargic).
I use 2-days off now for conditioning. (So still 6-days in gym, jus a bit of a focus-change).
Also, maxing out each week on SQ, DL, Bench is taxing (at my age). Im shifting that and just going to heavy DL and SQ once a month each. (Not in same week).
Lower back is getting beat up too bad.

Break it down in the gym, build it up while resting... More rest days is a good thing.

[Krankenstein]

Back Squat 1x1
Heavy Single build to a heavy Back squat for the day in 5-6 sets.

Back Squat 1x20
Based off of Today's Heavy Single.  Use 70% of the above

AMRAP 30 Minutes
100m Sandbag Carry (50#)
20 Box Step Ups (24”)
300m Run
40 Sandbag Bear Hug Step Back Lunges (50#)
-rest 2 minutes between each round-

[IroNat]

IN, I can’t help it!

You can't beat genetics, bro.

[Grape Ape]

Back Squat 1x1
Heavy Single build to a heavy Back squat for the day in 5-6 sets.

Back Squat 1x20
Based off of Today's Heavy Single.  Use 70% of the above

AMRAP 30 Minutes
100m Sandbag Carry (50#)
20 Box Step Ups (24”)
300m Run
40 Sandbag Bear Hug Step Back Lunges (50#)
-rest 2 minutes between each round-

That AMRAP circuit sounds exactly like something my program would do.

1 x 20 @ 70% of a 1RM sounds brutal.  Yesterday I had to do 2 x 10 @ 70% of 3RM for front squat.  Adding 10 reps and more weight......fuck that lol.

[Krankenstein]

That AMRAP circuit sounds exactly like something my program would do.

1 x 20 @ 70% of a 1RM sounds brutal.  Yesterday I had to do 2 x 10 @ 70% of 3RM for front squat.  Adding 10 reps and more weight......fuck that lol.

Did a 315 squat today.  Best since the partial replacement.  Went 205 x 20.  Smooth and consistent for all 20.  Little sticking point at rep 17...most go out far too hot with the 20 rep stuff

The amrap was just plain shitty.  The sandbag carry and box step ups were just annoying.  The run....fucking hell I hate running.  Hamstring cramped up on the 3rd round of that.  I still feel it....going to do some ultra sound, interferential, and kinesiotaping on it today

[Grape Ape]

Did a 315 squat today.  Best since the partial replacement.  Went 205 x 20.  Smooth and consistent for all 20.  Little sticking point at rep 17...most go out far too hot with the 20 rep stuff

The amrap was just plain shitty.  The sandbag carry and box step ups were just annoying.  The run....fucking hell I hate running.  Hamstring cramped up on the 3rd round of that.  I still feel it....going to do some ultra sound, interferential, and kinesiotaping on it today

Good work.

For step ups, I can do 20" weighted, but 24" is super awkward, almost physically weird.

[The Keto Kid]

Swam for 2 hours fasted

[ROBOAK]

Swam for 2 hours fasted

[The Keto Kid]

😁😄

[robcguns]

Swam for 2 hours fasted

How big are you KK? You look pretty jacked in that pic.

[The Keto Kid]

How big are you KK? You look pretty jacked in that pic.

Thanks brother, I'm 5'9 around 220, the wide back/big legs combo help create that illusion.

[SF1900]

Thanks Rob....the elbow is still a little tender so I haven`t gone too heavy yet.

They keep pushing my Dr. appt. back........first it was Dec. 9th.,now it`s Dec. 21st.

It`s a new General Practitioner,so I have no clue how she`ll be,I just want to have periodic ultrasounds done to ensure that the polyp isn`t growing.

If It grows more than a half inch,they say it could be dangerous,if not,it should be fine as thousands of people have the same type of thing and don`t even know it just like I didn`t.

I feel great though,except for my depression rearing its ugly head again ,but I`m used to that.

I`ll keep you posted after I see my doc....thanks! 

Wes, you might be dead before December 21.

[JustPlaneJane]

Did chest and triceps on Friday and I’m still sore. We did a lot of volume and then closed out with one heavy set of flat bench. I wore my wrist wraps !

I’ve been working on weighted dips to see if they help with my bench pressing.

And I’ve got a flat bench video I need to edit and upload. I asked Wes for help, but he’s quite useless with any technology invented after 1865.   😁

Hi Wes !  🙋‍♀️
Hi Henda !  🙋‍♀️

[JackTheRipper]

Just walked to the store for some Groceries.
Wiped out. Amazing workout

[Gym Rat]

Just walked to the store for some Groceries.
Wiped out. Amazing workout

Did you curl the bags at least as you walked to your front door??

[Grape Ape]

Swam for 2 hours fasted

Who took the pic?

[BigRo]

Rack Pulls with 250kg

[Gym Rat]

Thanks brother, I'm 5'9 around 220, the wide back/big legs combo help create that illusion.

Looking jacked KK...