Serious Training Thread

[Gym Rat]

Back

Pull ups - 5 sets
Seated rows - 5 sets
Pulldowns - 5 sets
1-arm d-bell rows - 5 sets
Shrugs - 5 sets
Reverse hypers - 5 sets
Face-pulls - 5 sets

[wes]

April 18, 2023

Chest + Abs:
Smith Machine Inclines - 6 sets
Dumblell Flyes - 4 sets
Dips - 3 sets

Triceps Pressdowns - 3 sets (light,high reps)

Super-Set:
{Crunches - 2 sets
{Lying Leg Raise - 2 sets

ON A  MISSION

[Grape Ape]

Had baseball for first time Sat / Sun......legs, hips sore as fuck all.  So a mostly weight lifting workout.

Warmup 10 min - airdyne, sled pulls, bands

DB Bench:  15, 12, 6, 5,5,5,5,5

CGBP: 3 x 7, 3 sec pause at bottom > Wide pull up x 5

Seated DB lateral x 12 > wide pull up x 5

5 x E2MOM:
100 ft farmers walk, 88/lb 100/lb KB, switch KB hands at 50ft
Banded face pull x 10
10 push up

Hammer curl x 8

[Gym Rat]

Had baseball for first time Sat / Sun......legs, hips sore as fuck all.  So a mostly weight lifting workout.

Warmup 10 min - airdyne, sled pulls, bands

DB Bench:  15, 12, 6, 5,5,5,5,5

CGBP: 3 x 7, 3 sec pause at bottom > Wide pull up x 5

Seated DB lateral x 12 > wide pull up x 5

5 x E2MOM:
100 ft farmers walk, 88/lb 100/lb KB, switch KB hands at 50ft
Banded face pull x 10
10 push up

Hammer curl x 8

Excellent fellers!

[BigRo]

Getting there, trying.

[wes]

Looking great Ro !!

[BigRo]

Looking great Ro !!

Cheers!

[Rambone]

Getting there, trying.

Awesome physique

[IroNat]

Back

Pull ups - 5 sets
Seated rows - 5 sets
Pulldowns - 5 sets
1-arm d-bell rows - 5 sets
Shrugs - 5 sets
Reverse hypers - 5 sets
Face-pulls - 5 sets

Another very thorough back workout.

[pamith]

Did you hang out by the showers a little longer than usual?

There are no showers at my gym, relax

[Grape Ape]

Alternate training today:

Airdyne - 2 min

3 x sled pulls / push

5.2 mile run - zone 2

1/4 ruck w/100 lbs
1/4 ruck w/40 lbs
1/4 ruck w/100 lbs
1/4 ruck w/ 40 lbs

10 ruck lunges

[wazhazbin]

Getting there, trying.

looking awesome BR!!

great physique.

[bhank]

Getting there, trying.

Hell yeah Big Rio that's good stuff

[bhank]

Getting there, trying.

Hey man how much lifting do you do in the final week before a show? And separate question as in during your regular training do you squat or leg press what is your go to for quads?

[Marty Champions]

Alternate training today:

Airdyne - 2 min

3 x sled pulls / push

5.2 mile run - zone 2

1/4 ruck w/100 lbs
1/4 ruck w/40 lbs
1/4 ruck w/100 lbs
1/4 ruck w/ 40 lbs

10 ruck lunges

alot of energy expendeture are you trying to 'burn fat'?

[Grape Ape]

alot of energy expendeture are you trying to 'burn fat'?

No.

But probably did a bit.

[BigRo]

Hey man how much lifting do you do in the final week before a show? And separate question as in during your regular training do you squat or leg press what is your go to for quads?

Nothing heavy or close to failure, a few hard upper body sessions with higher reps and alot of squeezing.

Squats are my go to for quads. I also leg press sometimes.

[IroNat]

Alternate training today:

Airdyne - 2 min

3 x sled pulls / push

5.2 mile run - zone 2

1/4 ruck w/100 lbs
1/4 ruck w/40 lbs
1/4 ruck w/100 lbs
1/4 ruck w/ 40 lbs

10 ruck lunges

Very impressive, Grape.

How far is a 1/4 ruck?

[Gym Rat]

Legs / Misc

Leverage Squats - 5 sets
Leg Press - 5 sets
Leg Ext - 5 sets
Leg Curl - 5 sets
Rotary Calf - 5 sets

Dips - 5 sets
Wrist Curls - 5 sets

[Grape Ape]

Very impressive, Grape.

How far is a 1/4 ruck?

oops....not far meant 1/4 mile.  Am going to mix in shorter rucks with heavier weight to ramp up to a 2 mile 100 lb ruck.  I could have just gutted it out and been miserable and sore today, but have acquired the smallest bit of wisdom at this point, lol.

I wanted to practice carrying something in a fatigued state after the run.

[joswift]

Nothing heavy or close to failure, a few hard upper body sessions with higher reps and alot of squeezing.

Squats are my go to for quads. I also leg press sometimes.

he will now respond by telling you that its all wrong what you are doing...

Looking great big man, whens the show?

[IroNat]

oops....not far meant 1/4 mile.  Am going to mix in shorter rucks with heavier weight to ramp up to a 2 mile 100 lb ruck.  I could have just gutted it out and been miserable and sore today, but have acquired the smallest bit of wisdom at this point, lol.

I wanted to practice carrying something in a fatigued state after the run.

That's very impressive.

[Grape Ape]

That's very impressive.

Thanks man - my running is poor.  Took too much time away, and the ramp back up is slower than expected.

[wes]

April 19, 2023

Back,Traps,Lower Back:
Lat Pulldowns - 4 sets
DB Pullovers - 4 sets
Seated Cable Rows - 4 sets

Couldn`t do any bent over rowing movements as my trick lower back was out of alignment once again.

DB Shrugs - 3 sets

Seated Back Extension Machine - 3 sets (very high reps)

ON A MISSION

[IroNat]

April 19, 2023

Back,Traps,Lower Back:
Lat Pulldowns - 4 sets
DB Pullovers - 4 sets
Seated Cable Rows - 4 sets

Couldn`t do any bent over rowing movements as my trick lower back was out of alignment once again.

DB Shrugs - 3 sets

Seated Back Extension Machine - 3 sets (very high reps)

ON A MISSION

Smart.  Good workout.