Serious Training Thread

[illuminati]

thank you.

Are you doing any of the NABBA UK shows ??

[Soul Crusher]

Chest, shoulders, triceps, cardio and a dip in the sea today. Not a big pump here, a bit flat, but getting leaner each day.

Complete. 

[pamith]

fuck off pamith

Bro...

[Gym Rat]

Bro...

My Nilla!


Delts / Bi's

Smith BNP - 10 sets
Arnold Press - 5 sets
Rear Delt machine - 5 sets
Side lateral machine - 5 sets

Preacher curls (non-strict) - 5 sets
Seated D-Bell Curls - 5 sets
Spider Curl (machine) - 5 sets

[wes]

April 21, 2023

Biceps/Triceps, Forearms:
Super-Set # 1:
{Seated Hammer Curls - 4 sets
{Lying DB Triceps Extensions - 4 sets

Super-Set # 2:
{One-Arm Preacher Curls - 4 sets
{Seated One-Arm DB Triceps Extensions - 4 sets

Wrist Curls - 5 sets

ON A MISSION

[wazhazbin]

world class shape and proportions

yes,  nothing missing. always impressive.

[wazhazbin]

11 days in.  trained as often and hard as this frail old body will allow. 

lost 1.1 lb fat according to the gym scanner, however accurate those are..

at this rate i should be hanklean by late 2024

[IroNat]

My Nilla!


Delts / Bi's

Smith BNP - 10 sets
Arnold Press - 5 sets
Rear Delt machine - 5 sets
Side lateral machine - 5 sets

Preacher curls (non-strict) - 5 sets
Seated D-Bell Curls - 5 sets
Spider Curl (machine) - 5 sets

You a pressing fool, GR.

Awesome.

[IroNat]

11 days in.  trained as often and hard as this frail old body will allow. 

lost 1.1 lb fat according to the gym scanner, however accurate those are..

at this rate i should be hanklean by late 2024

That's a winning strategy.

[wazhazbin]

That's a winning strategy.

.

[IroNat]

.

lol

[Gym Rat]

You a pressing fool, GR.

Awesome.

A fool? Yes... Agreed.   

[Gym Rat]

SAT = MISC day

SSB Box Squats - 5 sets
225 x 8
225 x 8
315 x 5
315 x 5
335 x 3

Superset w/ Gironda Press to Neck
225 x 5 (5 sets)

D-Bell Bench (light)
- 5 sets

Superset (5 sets)
-Assisted dips
-Assited pull-ups

Loaded stretch (hams, back)
- 5 rounds

Seated d-bell curls - 3 sets

[Grape Ape]

Superset w/ Gironda Press to Neck
225 x 5 (5 sets)

One year out of college I was doing this exercise with that weight on a smith machine and actually separated my shoulder.

Never touched that fucking thing again.

[deadz]

Rev pec dec 4 sets
Seated machine press horizontal handles 4 sets...always did and liked db presses but they are shoulder killers like most overhead pressing movements
Seated machine press vertical handles 4 sets
Unilateral side raise 4 sets

Unilateral cable pushdowns 3 sets
Rope pushdowns 3 sets
Overhead rope 3 sets
Triangle bar pushdowns 3 sets

20 minutes treadmill

[Hulkotron]

Getting back into “it”

Squats 5 sets
Lying leg curl 5 sets
Hip thrust (nh) 5 sets
Some band nonsense, rehab for my hip injury

[Gym Rat]

One year out of college I was doing this exercise with that weight on a smith machine and actually separated my shoulder.

Never touched that fucking thing again.

W/ my shoulder issue, I had to find a spot where I can bring the bar down w/ the least pain.
For whatever reason, if I bring it down high on the chest, almost to neck, it feels great.
I keep my elbows tucked FWD, and w/ a close grip. Its more of a high JM Press.

[tatoo]

shoulders/traps

barbell shrugs 4 sets
db shrug 2 sets

rear delt machine 4 sets
bent lateral 2 sets
db side lateral 4 sets
wide grip upright row 4 sets..... heavvvvyy like brutal bertal

ice bags on both shoulders later in evening.. 1 set haha

[IroNat]

4/22/23

Bulgarian split squat bodyweight - 3x10
Bodyweight lunges - 3x10
Goblet squat with db - 3x10
Leg extensions superset Leg curls - 2x10-15
Bodyweight calf raises - max reps
Reverse bodyweight calf raises - max reps

4/23/23

Standing behind neck press - Sets of 5
Deadlift - sets of 5
Bench press - sets of 5
Standing calf raises - sets of 15

[Soul Crusher]

Killed it today. 

leg Press super and drop sets
Sleds
Deads
Bench
Push ups
Assault Bike

2 hours worth

[Gym Rat]

Killed it today. 

leg Press super and drop sets
Sleds
Deads
Bench
Push ups
Assault Bike

2 hours worth

Beast! 

[Gym Rat]

Pressing

Bench Press - 5 sets
Smith Close-Grips - 5 sets
Smith Inclines - 5 sets
D-Bell Bench - 5 sets

D-Bell Skull Crushers - 5 sets
Dips - 5 sets
Tricep Pushdowns - 5 sets

[ROBOAK]

Beast! 

going to bed when the sun is still up seems retarded , just saying...

[wes]

April 24, 2023

Quads,Hamstrings,Calves:
Leg Press - 7 sets
Bulgarian Split Squats - 4 sets
Leg Extensions - 4 sets
Adductor Machine - 1 set to failure

Seated Leg Curls - 6 sets

Super-Set
{Leg Press Calf Ext. - 4 sets
{One-Legged Calf Raise - 4 sets

ON A MISSION

[IroNat]

Got a cold for the first time in years.

Slight sore throat, scratchy voice, kind of tired, feeling subpar.

Had it for the past few days.