Serious Training Thread

[robcguns]

Sorry to hear that
I hope you recover quickly

Thank you sir.

[cephissus]

all sets 5 second negative + pause... I will post today and tomorrow, thus completing my workout cycle

db bench:

60s * 10
70s * 8
80s * 6 * 4
70s * 8 * 2

db press:

30s * 10
40s * 8 * 4

skull crusher (est... not sure how much the bar weighs):

60 * 15
70 * 10-15 * 3

abs:

50 crunches on ball with 25 lb plate behind head
50 unweighted crunches on ball, lower emphasis

Volume may seem a bit low but after the cycle is over, i take one day off and repeat. So its almost 2x weekly.

[residue]

Is that different from a regular front-squat?

I do front-squats every leg workout but with less weight than Paul.

oh i was just showing who the movement was named after
thats an anderson squat

[Gym Rat]

all sets 5 second negative + pause... I will post today and tomorrow, thus completing my workout cycle

db bench:

60s * 10
70s * 8
80s * 6 * 4
70s * 8 * 2

db press:

30s * 10
40s * 8 * 4

skull crusher (est... not sure how much the bar weighs):

60 * 15
70 * 10-15 * 3

abs:

50 crunches on ball with 25 lb plate behind head
50 unweighted crunches on ball, lower emphasis

Volume may seem a bit low but after the cycle is over, i take one day off and repeat. So its almost 2x weekly.

Most Olympic (normal length) curl bars are 25 lbs.
Good job..

[Soul Crusher]

15 min warm up
45 Min - Back and Bis -

30 min circuit - as many rounds as possible

1 min -  A  S  S  A  U  L  T BIKE

Backward Bodybag (250lbs) Bear Crawls across gym and back

10X Burpee + Sled rows

10x 225lb hex bar deads   


30 min  - 15 rounds

30 sec air bike
30 sec - 4-5 Burpee pull ups
30 sec air bike
30 sec - 15 hanging leg raises

30 min

Walk on air runner and mix in lite bicep curls, prone rows, rope crunches etc 

[Gym Rat]

Back / Bi's

Bent over rows - 4 sets
Lat Pulldowns - 4 sets
Seated rows (cable) - 4 sets
S.S. Reverse hypers / Smith-Shrugs - 4 sets

Preacher curls - 4 sets
Seated D-bell curls - 4 sets
Thick-bar reverse curls - 4 sets

[cephissus]

Most Olympic (normal length) curl bars are 25 lbs.
Good job..

ty mr rat.

To conclude my cycle, back day (all reps 5 sec negative + pause):

barbell rows (lower back emphasis):

95 * 10
135 * 8
165 * 8 * 5
185 * 4 * 2
135 * 10

dumbell rows (upper back focus):

60s * 10
75s * 8 * 3

pullups: 5 * 5

db curls:

30s * 10
40s * 8 * 4

jack knives: 3 * 20

[wes]

15 min warm up
45 Min - Back and Bis -

30 min circuit - as many rounds as possible

1 min -  A  S  S  A  U  L  T BIKE

Backward Bodybag (250lbs) Bear Crawls across gym and back

10X Burpee + Sled rows

10x 225lb hex bar deads   


30 min  - 15 rounds

30 sec air bike
30 sec - 4-5 Burpee pull ups
30 sec air bike
30 sec - 15 hanging leg raises

30 min

Walk on air runner and mix in lite bicep curls, prone rows, rope crunches etc 

That would be a mere warmup for Hanky !  LOL 

[bhank]

15 min warm up
45 Min - Back and Bis -

30 min circuit - as many rounds as possible

1 min -  A  S  S  A  U  L  T BIKE

Backward Bodybag (250lbs) Bear Crawls across gym and back

10X Burpee + Sled rows

10x 225lb hex bar deads   


30 min  - 15 rounds

30 sec air bike
30 sec - 4-5 Burpee pull ups
30 sec air bike
30 sec - 15 hanging leg raises

30 min

Walk on air runner and mix in lite bicep curls, prone rows, rope crunches etc

What kind of jackass is bear crawling across a gym what kind of gym allows that nonsense and burpees are you kidding

[wes]

What kind of jackass is bear crawling across a gym what kind of gym allows that nonsense and burpees are you kidding

You tell him Brian.....that sissy ass workout is just plain too easy.......three curls with a heavy weight would  be much more effective from a fitness point of view.

[Krankenstein]

What kind of jackass is bear crawling across a gym what kind of gym allows that nonsense and burpees are you kidding

Same gym that would allow dumb fucks to lean up against a wall and curl to show their lack of dick size.

[bhank]

Destroyed it today.   All the F out. 

15 min warm up

5 sets leg press build up to 9 plates each side - last set drop set for 5-10 reps at each plate till one left
3 sets DB Press superset w DB RDL
3 sets Machine press superset w DB Squats
3 sets - Leg Extension superset w cable crossover
3 sets - Leg Curl superset w cable crossover

60 min for rounds

Backward Sled walk across gym, Forward Push Sled across gym - as heavy as possible. 

10 x Atomic push up

10 x Burpee + Tire Flip

6 x Heavy Med Ball clean and Throw 

30 min - walk on air runner and every few min do set of calve raises or push ups.

Atomic Push-up lol gtfo where do they come up with these silly names

[Walter Sobchak]

Atomic Push-up lol gtfo where do they come up with these silly names

I know.

Next we will be hearing about 3 guys in a basement calling themselves Strict Curl Nation.

When does it stop?

[GymnJuice]

Atomic Push-up lol gtfo where do they come up with these silly names

Hanky will you be having black eyed peas and cabbage before your daily peach cobbler to ring in the new year?

[bhank]

I know.

Next we will be hearing about 3 guys in a basement calling themselves Strict Curl Nation.

When does it stop?

Legit enough to be held at the Arnold and the Olympia

[Krankenstein]

Legit enough to be held at the Arnold and the Olympia

Assault Fitness.....legit enough to be used by the UFC

https://www.assaultfitness.com/pages/ufc

Legit enough to have players FREQUENTLY seen riding Assault bikes on sidelines of NFL games

[Walter Sobchak]

Legit enough to be held at the Arnold and the Olympia

Just stop.

It’s three fucking clowns curling in a grade school gymnasium.

For chrissakes to sign up for the national championship they use an honor system.

Total joke.

[chaos]

I know.

Next we will be hearing about 3 guys in a basement calling themselves Strict Curl Nation.

When does it stop?

I feel like I missed something here. Link?

[Walter Sobchak]

I feel like I missed something here. Link?

https://www.strictcurlnation.com/

[wes]

Just stop.

It’s three fucking clowns curling in a grade school gymnasium.

For chrissakes to sign up for the national championship they use an honor system.

Total joke.

Mickey Mouse Organization Of Peace

[SF1900]

Rope machine: 6 minutes

Chest:

Cable flyes: 4 sets
Flat machine presses: 4 sets
Incline hammer strength presses: 4 sets
Pec deck: 4 sets
Decline hammer strength presses: 4 sets

Traps:

Dumbbell shrugs: 5 sets

Treadmill: 30 minutes

[bhank]

Assault Fitness.....legit enough to be used by the UFC

https://www.assaultfitness.com/pages/ufc

Legit enough to have players FREQUENTLY seen riding Assault bikes on sidelines of NFL games

I am not denying people ride stationary bikes. I am not denying they are useful. I find it laughable some marketing guru has added the word assault to a stationary bike to convince dumbasses it’s some kind of badass training for battle

[Soul Crusher]

I am not denying people ride stationary bikes. I am not denying they are useful. I find it laughable some marketing guru has added the word assault to a stationary bike to convince dumbasses it’s some kind of badass training for battle

Get on one for 5 min and there is no more Bhanks.    You will be dead.    You know it.   

[bhank]

Mickey Mouse Organization Of Peace

They are the ones that compete at the Arnold the biggest fitness expo in the planet. You want to win the Arnold Strict curl you have to compete under Strict Curl Nation

https://generationiron.com/the-arnold-strict-curl-challenge/amp/

[bhank]

Get on one for 5 min and there is no more Bhanks.    You will be dead.    You know it.   

I used to ride those things for hours in high school  to make weight it’s just a fan bike with a belt tightener. The one I rode in 1991 was probably a decade old as well it’s nothing new