Serious Training Thread

[wes]

Good one GR!!!

[wes]

March 01, 2023

Shoulders:
Seated DB Press - 4 sets
Behind The Back DB Laterals - 4 sets
Bent-Over Laterals - 4 sets
Gironda Dumbell Swings - 2 sets (finishing movement,very high reps and very effective)


^^^^

[The Scott]

March 01, 2023

Shoulders:
Seated DB Press - 4 sets
Behind The Back DB Laterals - 4 sets
Bent-Over Laterals - 4 sets
Gironda Dumbell Swings - 2 sets (finishing movement,very high reps and very effective)


^^^^

I will try these later today.  I am off because of yesterday's doctor visit.  All is well but the treatment kinda wiped me out.  I'll let you know if I knock myself out, brother!    

[wes]

Glad to hear things went OK my brother....as always,all the best to you. 

[Cook]

I will try these later today.  I am off because of yesterday's doctor visit.  All is well but the treatment kinda wiped me out.  I'll let you know if I knock myself out, brother!   

the Scott I hope you are doing well buddy

[robcguns]

I will try these later today.  I am off because of yesterday's doctor visit.  All is well but the treatment kinda wiped me out.  I'll let you know if I knock myself out, brother!   

Glad to hear all is well Scott. Good one wes, that’s an interesting exercise, will give it a try.

[wes]

Thanks Rob.....just go a bit light if that`s even possible for you  .....use it last just to burn out the delts.....if done heavier which us hard to do but I`ve done it,they can really wreck your shoulder joints.

[robcguns]

Thanks Rob.....just got a bit light if that`s ebven possible for you  .....use ir last just to burn out the delts.....if done heavier which us g=hard but I

Yeah definitely seems like a movement to go light with and not fuck up the linkage. When I did the crucifix laterals yesterday those felt amazing with 15-20lbs. Never did those before.

[wes]

Yeah definitely seems like a movement to go light with and not fuck up the linkage. When I did the crucifix laterals yesterday those felt amazing with 15-20lbs. Never did those before.

Haven`t done them in ages myself....gotta` throw them in soon.

[joswift]

looks like hes falling backwards over a bench

[Gym Rat]

looks like hes falling backwards over a bench

Iron Guru was a goofy, broke, alcoholic moron... 

[joswift]

Iron Guru was a goofy, broke, alcoholic moron... 

all that excercise would do is lessen the load on the delt when you put your arm in front of your face

[wes]

looks like hes falling backwards over a bench

He was more than likely drunk....he was a wicked alcoholic from all accounts.

[IroNat]

Vince was a swinger...of dumbbells.

[pamith]

Secret Routine Of Peace

Bro...

[wes]

Bro...

[Skeletor]

March 01, 2023

Shoulders:
Seated DB Press - 4 sets
Behind The Back DB Laterals - 4 sets
Bent-Over Laterals - 4 sets
Gironda Dumbell Swings - 2 sets (finishing movement,very high reps and very effective)


^^^^

I remember trying these Gironda dumbbell swings for 3-4 months but didn't like them much. As usual with Vince's exercises I probably wasn't doing them exactly as he intended, he was very particular about technique and form.

[wes]

I remember trying these Gironda dumbbell swings for 3-4 months but didn't like them much. As usual with Vince's exercises I probably wasn't doing them exactly as he intended, he was very particular about technique and form.

I like going light on them to get a burn out doing higher reps for a final pulp set or two.

I stupidly tried going heavy on them once............ONCE!!

[illuminati]

Legs

Warm up & stretching moves
Sled pulls & pushes x 5
Leg curls & High rep free standing calves x5sets
High rep donkey calves x3sets
45% leg prees & back squats increasing weight each set
1st sets 40-50 reps last set 8reps on Leg Press & 11 on Squats Total 9sets each
3 sets good mornings

Fcuked - home / food & rest.

[wes]

Legs

Warm up & stretching moves
Sled pulls & pushes x 5
Leg curls & High rep free standing calves x5sets
High rep donkey calves x3sets
45% leg prees & back squats increasing weight each set
1st sets 40-50 reps last set 8reps on Leg Press & 11 on Squats Total 9sets each
3 sets good mornings

Fcuked - home / food & rest.

Insane workout my brother !!

[illuminati]

Insane workout my btother !!

Ha , I wasn't & haven't been that focused or into hard training lately
I'm having to push & battle my own inner demons.

Only at least I'm getting to the gym & am starting to get the odd good / strong workout
I will return as I'm stoking my Fire 🔥.

You know wes - as you've been here & done that & are back & raring to go.
Great 👍 👊🏻

[wes]

Ha , I wasn't & haven't been that focused or into hard training lately
I'm having to push & battle my own inner demons.

Only at least I'm getting to the gym & am starting to get the odd good / strong workout
I will return as I'm stoking my Fire 🔥.

You know wes - as you've been here & done that & are back & raring to go.
Great 👍 👊🏻

I know just how it gets....if you need to talk just PM me brother.

[Gym Rat]

Off-day from weights (mostly).
Off-day from Interval stuff as well.

Standard (what BB's call) cardio - 25 mins
- 15 mins treadmill
- 10 mins concept rows

Loaded stretching
- hams
- back
- hips

Ok, some weights (sort of):
- Shoulder press machine - 10x10
- rear delt machine - 5 sets

[Grape Ape]

Airdyne / Sled pulls / Banded RDL / Reverse hyper

Deadlift 5 x 6

Single Leg RDL x 8 rest 30 sec, DB box step ups x 8

Sand bag clean and throw (80lbs) over 30 inch box / box jump over x 50

4 min stretch

[wes]

March 02, 2023

Biceps & Triceps:

Super-Set # 1:
{Seated DB Curls - 4 sets
{Barbell Skullcrushers - 4 sets

Super-Set # 2:
{EZ-Bar Curls- 3 sets
{Seated EZ-Bar Triceps Extensions - 3 sets

Bent-Forward DB Concentration Curl - 1 X AMAP

Face Down Incline Triceps Kickbacks - 2 X AMAP

Another awsome day......very brief rest periods after each Super-Set,and the last 2 exercises are something I have always called a final pump set(s) or a final finishing movement done just to further engorge the targeted muscles with as much blood as possible.....that`s why I did those Gironda DB Swings yesterday.....just to further fry the deltoids.

Gonna` start doing forearms on Saturday even though it`s a rest day....I had nothing left to do them today.....I was moving!! 

All poundages increase once again and my muscles are looking rounder and fuller !!

I`m back Jack!  LOL