Author Topic: Serious Training Thread (Read 181051 times)

Soul Crusher · « **Reply #2300 on:** March 17, 2023, 12:18:08 PM »

15 min warm up
45 min - Back and shoulders
60 min - Conditioning circuit
30 min - cool down and BS on stair master and accessories

30 sec - Leg pic in elevator to post on GB

pamith · « **Reply #2301 on:** March 17, 2023, 12:34:47 PM »

Quote from: Gym Rat on March 16, 2023, 02:48:44 PM

My nikka

pamith · « **Reply #2302 on:** March 17, 2023, 12:36:20 PM »

Quote from: AbrahamG on March 16, 2023, 09:13:10 PM

Getting fucked in the ass doesn't count.

Bro...

pamith · « **Reply #2303 on:** March 17, 2023, 12:38:12 PM »

Today I plan to go to the gym

wes · « **Reply #2304 on:** March 17, 2023, 02:42:56 PM »

March 17, 2023

This is NOT the workout I intended on doing today.....I`ve been having stomach issues since late last night.

Didn`t want to miss a day of training so I figured I`d just get some blood into the legs and do the best I could do under the circumstances.

Quads & Hamstrings:

Super-Set:
{Goblet Squats - 4 sets
{DB RDL - 4 sets

Pathetic,I know but I got a good pump just the same.....skipped Calves since they are still sore from Tuesday.

I feel so shitty it was all I could manage.

Just gonna` eat as well as possible and hope this clears up.

ON A MISSION

joswift · « **Reply #2305 on:** March 17, 2023, 02:45:46 PM »

went to do legs today

Got carried away and went heavier than normal on hacks, tweaked my fucking knee
Just did a few leg curls and calf raises and called it a day

Its OK now, bit tender

Lesson learned, stick to my limits

Gym Rat · « **Reply #2306 on:** March 17, 2023, 02:51:30 PM »

DL / Back

Deadlift - 5 sets:
-225 x 10
-315 x 5
-315 x 5
-405 x 2
-455 x 1

Pulldowns - 5 sets
Iso-Rows - 5 sets
Shrugs - 5 sets

wes · « **Reply #2307 on:** March 17, 2023, 03:07:31 PM »

Great deads GR !

wes · « **Reply #2308 on:** March 17, 2023, 03:09:23 PM »

Quote from: joswift on March 17, 2023, 02:45:46 PM

went to do legs today

Got carried away and went heavier than normal on hacks, tweaked my fucking knee
Just did a few leg curls and calf raises and called it a day

Its OK now, bit tender

Lesson learned, stick to my limits

Looks like you and I aren`t doing so well today..I hope your knees is OK brother.

joswift · « **Reply #2309 on:** March 17, 2023, 03:10:52 PM »

Quote from: wes on March 17, 2023, 03:09:23 PM

Looks like you and I aren`t doing so well today..I hope your knees is OK brother.

yes just felt a slight twinge, no after effects, I know myslef well enough to stop when I feel off.

Legs again next Tuesday so plenty time.

wes · « **Reply #2310 on:** March 17, 2023, 03:12:52 PM »

Quote from: joswift on March 17, 2023, 03:10:52 PM

yes just felt a slight twinge, no after effects, I know myslef well enough to stop when I feel off.

Legs again next Tuesday so plenty time.

Cool...good to hear !

Grape Ape · « **Reply #2311 on:** March 17, 2023, 03:31:00 PM »

Conditioning day for me, or as SC calls it, a warmup.

10 min airdyne / pulls / lunges, hip mobility

30 min AMRAP
25M sled push at 1.5 BW
10 pull up
120lb sandbag bear hug x 50 ft
10 sit up
20 full range lockout pushup
1000m airdyne

Broscience:

4 sets
Drag curl x 12 / skull crusher x 12, CG bench with skull crusher weight x 20

wes · « **Reply #2312 on:** March 17, 2023, 03:39:23 PM »

Quote from: Grape Ape on March 17, 2023, 03:31:00 PM

Conditioning day for me, or as SC calls it, a warmup.

10 min airdyne / pulls / lunges, hip mobility

30 min AMRAP
25M sled push at 1.5 BW
10 pull up
120lb sandbag bear hug x 50 ft
10 sit up
20 full range lockout pushup
1000m airdyne

Broscience:

4 sets
Drag curl x 12 / skull crusher x 12, CG bench with skull crusher weight x 20

Good stuff.........I`d have a serious coronary.

pamith · « **Reply #2313 on:** March 18, 2023, 12:01:23 AM »

Today I worked out

Soul Crusher · « **Reply #2314 on:** March 18, 2023, 12:07:51 AM »

Quote from: Grape Ape on March 17, 2023, 03:31:00 PM

Conditioning day for me, or as SC calls it, a warmup.

10 min airdyne / pulls / lunges, hip mobility

30 min AMRAP
25M sled push at 1.5 BW
10 pull up
120lb sandbag bear hug x 50 ft
10 sit up
20 full range lockout pushup
1000m airdyne

Broscience:

4 sets
Drag curl x 12 / skull crusher x 12, CG bench with skull crusher weight x 20

Dude that’s life right there. Awesome work.

Gym Rat · « **Reply #2315 on:** March 18, 2023, 06:22:11 AM »

Zero energy day, no sleep.
Went thru motions.

Squats / Shoulders

Squat - 5 sets
- 225 x 10
- 315 x 5
- 315 x 5
- 405 x 3
- 405 x 2

Shoulder Press standing
- 5 sets

Rear Delt Machine - 5 sets
Dips - 5 sets

Home - 1 hour nap

Grape Ape · « **Reply #2316 on:** March 18, 2023, 06:30:45 AM »

Quote from: Gym Rat on March 18, 2023, 06:22:11 AM

Zero energy day, no sleep.
Went thru motions.

Squats / Shoulders

Squat - 5 sets
- 225 x 10
- 315 x 5
- 315 x 5
- 405 x 3
- 405 x 2

Shoulder Press standing
- 5 sets

Rear Delt Machine - 5 sets
Dips - 5 sets

Home - 1 hour nap

Zero energy, no sleep, 405 triple.

Beast.

Gym Rat · « **Reply #2317 on:** March 18, 2023, 07:13:40 AM »

Quote from: Grape Ape on March 18, 2023, 06:30:45 AM

Zero energy, no sleep, 405 triple.

Beast.

It was my week for being on-call for work. We never gets calls anymore since the guys in India cover my off-hours.
They were out this week so of course I got bothered most nights. (2 days in a row I only slept 8-11 PM).

Sucks when life gets in the way of our training

Ill catch up today, another nap after lunch I should be good...

robcguns · « **Reply #2318 on:** March 18, 2023, 08:42:49 AM »

5 sets NGB 175,195,225,245,275
Superset
5 sets crucifix db laterals 25s

5 sets of cable flyes
Superset
5 sets of cable rear delt lower reps 10-15

5 sets incline db flyes 70s
Superset
5 sets db rows 120s

5 sets dips weighted +45lbs
Superset
5 sets db front raises 25s

5 sets db laterals 35s
Superset
5 sets db shrugs 120s

8 sets pull ups +25lbs
Superset
8 sets rear delt high reps 20-30

wes · « **Reply #2319 on:** March 18, 2023, 09:03:06 AM »

Quote from: Grape Ape on March 18, 2023, 06:30:45 AM

Zero energy, no sleep, 405 triple.

Beast.

X2 Psycho stuff.....props GR !!

wes · « **Reply #2320 on:** March 18, 2023, 09:04:02 AM »

My man from Mass.....Big Rob getting it done!!

Nice one Rob!!

wes · « **Reply #2321 on:** March 18, 2023, 09:08:43 AM »

March 18, 2023

Forearms:

Super-Set # 1:
{Wrist Curls - 4 sets
{Reverse Wrist Curls - 4 sets (E-Z Curl bar)

Super-Set # 2:
{Wrist Roller - 3 sets
{Hand Grippers - 3 sets

Still having stomach issues but feeling far better than I did yesterday...thank God!

ON A MISSION

robcguns · « **Reply #2322 on:** March 18, 2023, 09:50:37 AM »

Quote from: wes on March 18, 2023, 09:08:43 AM

March 18, 2023

Forearms:

Super-Set # 1:
{Wrist Curls - 4 sets
{Reverse Wrist Curls - 4 sets (E-Z Curl bar)

Super-Set # 2:
{Wrist Roller - 3 sets
{Hand Grippers - 3 sets

Still having stomach issues but feeling far better than I did yesterday...thank God!

ON A MISSION

Glad you are feeling better wes, love hitting forearms. Keep hammering away.

robcguns · « **Reply #2323 on:** March 18, 2023, 09:51:14 AM »

Quote from: Gym Rat on March 18, 2023, 06:22:11 AM

Zero energy day, no sleep.
Went thru motions.

Squats / Shoulders

Squat - 5 sets
- 225 x 10
- 315 x 5
- 315 x 5
- 405 x 3
- 405 x 2

Shoulder Press standing
- 5 sets

Rear Delt Machine - 5 sets
Dips - 5 sets

Home - 1 hour nap

Strong stuff GR.

wes · « **Reply #2324 on:** March 18, 2023, 09:57:55 AM »

Quote from: robcguns on March 18, 2023, 09:50:37 AM

Glad you are feeling better wes, love hitting forearms. Keep hammering away.

Thanks brother!