Serious Training Thread

[The Scott]

April 13, 2023

Shoulders + Calves:
Seated Dumbell Press - 4 sets
Dumbell Lateral Raise - 4 sets
Bent-Over Laterals - 4 sets

Calf Raises - 5 sets

ON A MISSION

HUZZAH!  Well done, my brother!

[wes]

HUZZAH!  Well done, my brother!

Thanx Scott !!!   

[38 returns]

chest, bi's forearms

incline flye machine 3 x 12
incline press 3 x 8-12
decline panatta chest press 3 x 8-12
pec dec- 3 x 15
dip machine 3 x 15

dbell curls 3 x 12
preacher cable one arm 3 x 12
cable 21s 2 sets

wrist curl/hammer- 3 cycles
rev wrist/ rev curl 2 cycles

[wes]

chest, bi's forearms

incline flye machine 3 x 12
incline press 3 x 8-12
decline panatta chest press 3 x 8-12
pec dec- 3 x 15
dip machine 3 x 15

dbell curls 3 x 12
preacher cable one arm 3 x 12
cable 21s 2 sets

wrist curl/hammer- 3 cycles
rev wrist/ rev curl 2 cycles

Good one brother!!

[lordantonius]

Today I did 30 min elliptical with incline for the lower back leg and then 5x10 deadlifts

Looking to take my game to the next level

[Gym Rat]

Today I did 30 min elliptical with incline for the lower back leg and then 5x10 deadlifts

Looking to take my game to the next level

Nice man.. Welcome...

[Gym Rat]

Delts / Bi's

40 sets

Barbell BNP - 10 sets of 10 (Pyramid up for 5 sets, back down for 5 sets)
Seated D-Bell press - 5 sets
Rear Delt - Reverse D-Bell flyes - 5 sets
Side Laterals (machine) - 5 sets

Barbell Curls - 5 sets
Seated D-Bell Curls - 5 sets
(Random) Dips - 5 sets

[wes]

Delts / Bi's

40 sets

Barbell BNP - 10 sets of 10 (Pyramid up for 5 sets, back down for 5 sets)
Seated D-Bell press - 5 sets
Rear Delt - Reverse D-Bell flyes - 5 sets
Side Laterals (machine) - 5 sets

Barbell Curls - 5 sets
Seated D-Bell Curls - 5 sets
(Random) Dips - 5 sets

Brutal BNP GR....that had to be rough.....good stuff as always.

[wes]

April 14, 2023

Biceps/Triceps:

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

Super-Set # 2:
{Wide Grip BB Curls - 4 sets
{Seated French Press - 4 sets

ON A MISSION

[Krankenstein]

SC...try this one.

1 Min work / 1 min rest

40 GHD sit up
40 dead @ 225
40 calorie row.

Its only one round, you can only work for one minute....the rest for one minute

I got 9 min flat.  My rounds were:
GHD 33 / GHD x 7 + 12 dead / dead x 17 / dead x 11 + 10 cal row / 30 cal row

[Soul Crusher]

Yeah dude will do.   

Killed it today - too. 

I'm going to Sorinex Summer Strong next month and Ryan Crouser (WR shot putter) is going to be there - still pinch me!!!   

[Krankenstein]

Yeah dude will do.   

Killed it today - too. 

I'm going to Sorinex Summer Strong next month and Ryan Crouser (WR shot putter) is going to be there - still pinch me!!!

Not a fan of Lifetime's GHD machine...but they don't mind if you drag the rowers around.  At least they didn't with the one I have been to.

[Soul Crusher]

Not a fan of Lifetime's GHD machine...but they don't mind if you drag the rowers around.  At least they didn't with the one I have been to.

They open at 4 am so thats why i like it there.

Hanging out w these two next month - cant wait!!!   Josh is one of the nicest people ever.   Never met Ryan Crouser.  These two guys are at the pinnacle and tip of the top right now. 

[Gym Rat]

Fun morning in the home gym

Deadlift / Bench / Misc

Deadlift
5 sets up to 500 x 1. (1st time trying 500 in many years, went up rather smooth)

Bench
5 sets up to 265 x 1 without Slingshot (delt slowly getting better, some pain)

Dips
5 sets

[wes]

April 15, 2023

Forearms:

Super-Set # 1:
{Wrist Curls - 4 sets
{Reverse wrist Curls - 4 sets

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

ON A MISSION

[38 returns]

delts triceps


standing side raise machine (panatta) 3 x 12
cable straight bar front raise 3 x 12
read delts on pec dec 3 x 12
smith front press 3 x 10
trap bar shrugs 3 x 8
upright row cable 2 x 20
seated cable overhead 3 x 12
seated tricep push like a nautilus 2 x 12
pushdown with rope 4 x 15


pumped to fuck!

I have a paranoia about my joints so prefer now to get blood into the muscle before heavy compounds. heavy in this case was 35e.s on the smith which is shite but moving up!

[Grape Ape]

SC...try this one.

1 Min work / 1 min rest

40 GHD sit up
40 dead @ 225
40 calorie row.

Its only one round, you can only work for one minute....the rest for one minute

I got 9 min flat.  My rounds were:
GHD 33 / GHD x 7 + 12 dead / dead x 17 / dead x 11 + 10 cal row / 30 cal row

Oh this looks super cool - is it like this?

Min 1 - 33 GHD
Min 2 - rest
Min 3 - 7 GHD 12 DL
Min 4 - rest
Min 5 - DL 17
Min 6 - rest
Min 7 - DL 11 + 10 cal
Min 8 - rest
Min 9 - 30 cal

Damn man.

Do you do any box breathing, 90/90 breathing to recover fast in that minute?

[Grape Ape]

Fun morning in the home gym

Deadlift / Bench / Misc

Deadlift
5 sets up to 500 x 1. (1st time trying 500 in many years, went up rather smooth)

Animal

Also - Wes - where is your qualifier contest?

[wes]

Animal

Also - Wes - where is your qualifier contest?

Don`t need one grape....I`m qualified,bonafied, and personified!!   

[Grape Ape]

Don`t need one grape....I`m qualified,bonafied, and personified!!   

LOL,

Ok, when/where is you 'turn pro' contest?

Might have to get SC and road trip.

[wes]

LOL,

Ok, when/where is you 'turn pro' contest?

Might have to get SC and road trip.

I`m doing the Masters Nats,but I`m waiting a year and a half or so approximately as I will turn 70 right before the contest......then possibly the IFBB North America again.

All I do is list a few contests that I`ve done in the NPC in the past and no problem.

I never ever had to qualify before,so I don`t see why I would now,especially at 70 years of age.....there`s not a lot of "qualifiers" for a guy that old.

[38 returns]

grape ape is seriously mental!


amazing stuff

[Krankenstein]

Oh this looks super cool - is it like this?

Min 1 - 33 GHD
Min 2 - rest
Min 3 - 7 GHD 12 DL
Min 4 - rest
Min 5 - DL 17
Min 6 - rest
Min 7 - DL 11 + 10 cal
Min 8 - rest
Min 9 - 30 cal

Damn man.

Do you do any box breathing, 90/90 breathing to recover fast in that minute?

Thats how it went....I have the screen shot of the 30 cals in the minute....I wanted 15 in that min 7....but I just didn't get it.  I knew I had to sell out.

The breath wasn't a factor until the after the 30 cals.   The midline was trashed after the 33ghd.  I wanted unbroken but didn't happen.  Going from GHD to deads was killer.  I will say though that pulling the rower after deads made rowing easy.  I was up around 1800 - 1900 cal/hr with my pulls.

[Henda]

Chest and tris

Machine fly 1x15
Hammer strength incline 1x8, 1x12
Machine lateral raise 1x16, 1x22 plus 2 drop sets and partials
Barbell bench 2x7
Weighted dip 1x10
Tricep pushdown 1x15,6,5 rest pause set
Overhead rope extension 1x15
Machine dips 1x22
Weighted dip

[wes]

Fun morning in the home gym

Deadlift / Bench / Misc

Deadlift
5 sets up to 500 x 1. (1st time trying 500 in many years, went up rather smooth)

Bench
5 sets up to 265 x 1 without Slingshot (delt slowly getting better, some pain)

Dips
5 sets

Great pulling power GR....awesome!!