Serious Training Thread

[Soul Crusher]

15 min warm up

30 min - Shoulders

15 sets - every 2 min

3 sets - DB press w 45's x 10  superset bent over laterals w 25's x 10
3 sets - DB press w 45's x 10 superset side laterals w 25's x 10
3 sets - DB press w 45's x 10 superset upright row w 25's x 10
3 sets - DB press w 45's x 10 superset Shrugs w 60's x 10
3 sets - DB Press x 45's x 10 superset Calf raise x 10 45's

30 min - Circuit - 6 rounds - zero rest

30 sec air bike
30 sec jump rope

30 sec air bike
30 sec KB swing w 88lb

30 sec air bike
30 sec med ball slams

30 sec air bike
30 sec curl and press with 40's   

30 sec air bike
30 sec sumo high pull w 88lb KB   

60 min -

BJJ Class   

[Soul Crusher]

      

Cardio / Fitness

10 mins ArcTrainer
10 mins Upright Bike

Round 1 (Newly renamed - BADASS Bike) "Bhanks Approved Domestic Assault" Bike

BADASS - 1 min
K-Bell Farmers - 1 min
BADASS - 1 min
K-Bell Farmers - 1 min
BADASS - 1 min

Round 2

BADASS - 1 min
Rev Sled Drags - 1 min
BADASS - 1 min
Rev Sled Drags - 1 min
BADASS - 1 min

Extreme Stretch - Hams, Hips, Back

4 sets of dips

Legs were toast from yesterday. While I kept my feet on the BADASS pedals, I used mostly arms.
Upper body pump was insane from that.

[Soul Crusher]

did this by accident  one time, bit off way more than I could chew....

My palms are sweaty just looking at that

[Soul Crusher]

[Soul Crusher]

15 min warm up

45 min - Back 

60 min - no rest w training partner - Training parter is on the rower while other does the following

Plank Rope Row w heavy Sled across gym - backward walk back

Single arm farmer carry w 100lb DB across gym 4 x

10 x Barbell Row 135lb

10 x Heavy Med Ball overhead toss

5 x Burpee + Pull up

30 min - walk on air runner and mix in bicep curls, calf raise, rope crunches, DB rows etc. 

[wes]

I like that guys channel,and watch it here and there, but calling him an "exercise scientist" is a huge fucking stretch  LOL

That`s like calling Hanky a powerlifter because he does 3 sets of curls twice a week. 

[Gym Rat]

15 min warm up

45 min - Back 

60 min - no rest w training partner - Training parter is on the rower while other does the following

Plank Rope Row w heavy Sled across gym - backward walk back

Single arm farmer carry w 100lb DB across gym 4 x

10 x Barbell Row 135lb

10 x Heavy Med Ball overhead toss

5 x Burpee + Pull up

30 min - walk on air runner and mix in bicep curls, calf raise, rope crunches, DB rows etc.

Brutal!

[bhank]

15 min warm up

45 min - Back 

60 min - no rest w training partner - Training parter is on the rower while other does the following

Plank Rope Row w heavy Sled across gym - backward walk back

Single arm farmer carry w 100lb DB across gym 4 x

10 x Barbell Row 135lb

10 x Heavy Med Ball overhead toss

5 x Burpee + Pull up

30 min - walk on air runner and mix in bicep curls, calf raise, rope crunches, DB rows etc.

2.5hr daily workout you must be the most shredded strongest man in the world are you getting paid by the hour?

[Krankenstein]

2.5hr daily workout you must be the most shredded strongest man in the world are you getting paid by the hour?

He will be once he gets anemia, agoraphobia, IBS, anal menses, torn pec/bicep/quad/glute, and he learns to beat women like someone on this board.

[bhank]

Stimulate the muscle and go home stop masterbating in the gym for 3 hours

[Gym Rat]

Bench / Triceps

Slingshot Bench - 4 sets
  - Last set with 355 x 4
Close grip bench - 4 x 8 w/ 245 lb.
JM Press - 4 x 8-10 w/ 155
Skull Crushers - 4 x 10 w/ 115

Machine Dips - 4 x 8-10
Cable-Krushers - 4 sets
1-arm D-Bell overhead ext - 4 sets

[bhank]

Bench / Triceps

Slingshot Bench - 4 sets
  - Last set with 355 x 4
Close grip bench - 4 x 8 w/ 245 lb.
JM Press - 4 x 8-10 w/ 155
Skull Crushers - 4 x 10 w/ 115

Machine Dips - 4 x 8-10
Cable-Krushers - 4 sets
1-arm D-Bell overhead ext - 4 sets

Let’s talk about the slingshot why??? I actually purchased one when I tore my pec 2 years ago it is still in the bag.

[Gym Rat]

Let’s talk about the slingshot why??? I actually purchased one when I tore my pec 2 years ago it is still in the bag.

Tore my front delt 4 months ago and cant bench right now. (135 lbs hurts like f**k).
Keeping me strong from mid to lockout while I heal. Didnt bench for a while and I could feel myself getting weaker. 
This keeps me doing it until Im ready...

[Soul Crusher]

2.5hr daily workout you must be the most shredded strongest man in the world are you getting paid by the hour?

You are lazy and rely on drugs - we get it already.

Go off everything for a year and come back. 

[joswift]

first workout for a while after xmas break and flu

Legs
4 sets leg ext
3 sets hacks

Felt like shit, exhausted....went home, no point having a half arsed session.
Give myself another couple days back on my diet

[Gym Rat]

first workout for a while after xmas break and flu

Legs
4 sets leg ext
3 sets hacks

Felt like shit, exhausted....went home, no point having a half arsed session.
Give myself another couple days back on my diet

Pushing hard when  not fully recovered can affect your immune system, and make things worse.
Good to call it a day when feeling like that...

[Soul Crusher]

first workout for a while after xmas break and flu

Legs
4 sets leg ext
3 sets hacks

Felt like shit, exhausted....went home, no point having a half arsed session.
Give myself another couple days back on my diet

Regroup - Reload - and come back strong. 

[Soul Crusher]

4 am - 4:15 warm up

4:15 - 4:45 - Legs Chest supersets

4:45 - 5:15 - Circuit - 6 rounds

30 sec air bike
10x incline BD Press w 80's
Heavy as F sled push forward across gym - 10 push ups - Backward Sled walk across gym
315 Hex Bar Dead x 10
15x leg raises 

6- 7 am BJJ class

[Grape Ape]

4 am - 4:15 warm up

4:15 - 4:45 - Legs Chest supersets

4:45 - 5:15 - Circuit - 6 rounds

30 sec air bike
10x incline BD Press w 80's
Heavy as F sled push forward across gym - 10 push ups - Backward Sled walk across gym
315 Hex Bar Dead x 10
15x leg raises 

6- 7 am BJJ class

Is your first deadlift rep right at 315, or do you warmup to that?

Just based on the flow of what you typed, looks like you jump right into it

[Soul Crusher]

Is your first deadlift rep right at 315, or do you warmup to that?

Just based on the flow of what you typed, looks like you jump right into it

315 is easy for me.  i'm bumping this up to 405 next week 

[bhank]

4 am - 4:15 warm up

4:15 - 4:45 - Legs Chest supersets

4:45 - 5:15 - Circuit - 6 rounds

30 sec air bike
10x incline BD Press w 80's
Heavy as F sled push forward across gym - 10 push ups - Backward Sled walk across gym
315 Hex Bar Dead x 10
15x leg raises 

6- 7 am BJJ class

This is the schedule of a man who hasn’t banged his wife in months

[Soul Crusher]

This is the schedule of a man who hasn’t banged his wife in months

And by the way - have a GR event this weekend that would probably send you to the hospital. 

[Gym Rat]

Brian makes fun of the names, so I made this one different.
Assault Bike is now BADASS (Bhanks Approved Domestic ASSault Bike).


Cardio / Condition(ish)

Cardio - 15 mins

ArcTrainer - 10 mins
Bike 5 mins

Condition(ish) (3 rounds) - 15 mins

Added an easy round at the end:

1
K-Bell Farmers - 1 min
BADASS Bike - 1 min
Reverse Sled Drag - 1 min
BADASS Bike - 1 min
K-Bell Farmers - 1 min

2
K-Bell Farmers - 1 min
Reverse Sled Drag - 1 min
K-Bell Farmers - 1 min
Reverse Sled Drag - 1 min
K-Bell Farmers - 1 min

3
D-Bell Press - 1 min
BADASS Bike - 1 min
D-Bell Press - 1 min
BADASS Bike - 1 min
Ab Crunch - 1 min

Hams, Back, Hip Stretches - 10 mins. (Actually working, getting more limber).
Expecting less pain for SQ and DL.
Will DL heavy on FRI after a month off from it. (Test the waters). (Roger, not Maxine).

[Soul Crusher]

Great training!!!   

Brian makes fun of the names, so I made this one different.
Assault Bike is now BADASS (Bhanks Approved Domestic ASSault Bike).


Cardio / Condition(ish)

Cardio - 15 mins

ArcTrainer - 10 mins
Bike 5 mins

Condition(ish) (3 rounds) - 15 mins

Added an easy round at the end:

1
K-Bell Farmers - 1 min
BADASS Bike - 1 min
Reverse Sled Drag - 1 min
BADASS Bike - 1 min
K-Bell Farmers - 1 min

2
K-Bell Farmers - 1 min
Reverse Sled Drag - 1 min
K-Bell Farmers - 1 min
Reverse Sled Drag - 1 min
K-Bell Farmers - 1 min

3
D-Bell Press - 1 min
BADASS Bike - 1 min
D-Bell Press - 1 min
BADASS Bike - 1 min
Ab Crunch - 1 min

Hams, Back, Hip Stretches - 10 mins. (Actually working, getting more limber).
Expecting less pain for SQ and DL.
Will DL heavy on FRI after a month off from it. (Test the waters). (Roger, not Maxine).

[IroNat]

Woke up, got out of bed, dragged a comb across my head.