Serious Training Thread

[joswift]

back in the swing today
Good back session
went quite a bit heavier than I normally do, felt strong
Finished off with some abs, dont normally do them off season but try and get a little bit more separation and thinkness before June.

[wes]

I like testing myself to see how I perform in events.  The instructor had me lead the group PT and multiple times I was told to slow down because others could not keep up.  Its a measure as to whether what I am doing is working, not working, what needs to be improved etc. 

[wes]

back in the swing today
Good back session
went quite a bit heavier than I normally do, felt strong
Finished off with some abs, dont normally do them off season but try and get a little bit more separation and thinkness before June.

COOL !!

[wes]

Yes, wes avoid this thread, which might lead you to living multiple days at a time.

http://www.getbig.com/boards/index.php?topic=682586.0

You funny bastard! 

[wes]

Slow is awful but it is sometimes necessary.  Galapagos tortoises are HUGE and SLOW and they live a very long time.   You will make it brother. 

Thanks buddy.....means a lot !! 

[pamith]

back in the swing today
Good back session
went quite a bit heavier than I normally do, felt strong
Finished off with some abs, dont normally do them off season but try and get a little bit more separation and thinkness before June.

My nikka

[SF1900]

SF, the thought of this being a remote possibility will keep me going through the back half of this dark cold north east England winter !

Henda, would love to cuddle you in the darkness of the night!

[robcguns]

Henda, would love to cuddle you in the darkness of the night!

Fuck both of you. Cheating bastards.

[Soul Crusher]

Already programming tomorrow.

Ready to execute.   

Back , hams , bis. 

Conditioning.

BJJ


Engage. 

[wes]

Fuck both of you. Cheating bastards.

[The Scott]

Thanks buddy.....means a lot !! 

Wes my friend, as much as you mean to myself and so many others here it cannot compare to who you are to your family.   More than anything we, your friends here, want you to be there for and with your family for many years to come.  In all ways and for always, my dear friend, be well.

[wes]

Wes my friend, as much as you mean to myself and so many others here it cannot compare to who you are to your family.   More than anything we, your friends here, want you to be there for and with your family for many years to come.  In all ways and for always, my dear friend, be well.

Damn bro,you got me all choked up.

Any words of encouragement coming from you is meaningful......simply because of your integrity, and all the shit life`s put you through and you still being able to smile through the pain and never to concede defeat......that takes balls my friend with a capitol "B"!

RESPECT!!

[IroNat]

Already programming tomorrow.

Ready to execute.   

Back , hams , bis. 

Conditioning.

BJJ


Engage. 

[Gym Rat]

Conditioning day.

3 rounds - 15 mins. (ASS bike, rev-sled, farmers, etc.)
(Skipped the other boring cardio today)

Then abs, stretch, dips, preachers.

[Soul Crusher]

15 min warm up

30 min - Back and Bis

30 min

30 sec Airbike
30 sec 100lb med ball overhead throw
30 sec air bike
10x 100b single arm rows
30 sec air bike
20 x prone row w 40s
30 sec air bike
10x Barbell Rows w 150lbs
30 sec air bike
20 leg raises


60 min BJJ class

[TheShape.]

15 mins on the bike
Squats 7 sets of 10 with 185, just felt like changing it up and getting a pump
Standing calf raises with dumbbells, I did sets with 20/30/40/50s
3 sets of 20 sit-ups done in between my other sets
2 burnout sets with the leg extension using light weight

[Gym Rat]

15 mins on the bike
Squats 7 sets of 10 with 185, just felt like changing it up and getting a pump
Standing calf raises with dumbbells, I did sets with 20/30/40/50s
3 sets of 20 sit-ups done in between my other sets
2 burnout sets with the leg extension using light weight

Nice ^

[Grape Ape]

45 min of:



Was a rest day but didn't feel like resting.  Basically I decided to improvise on the fly, with the only criteria to never rest at all, other than during transition:

Airdyne: 5 min

Sled work: 15 min - push, pull, plyo push, 150-440 lbs

Push up / pull up clusters, plyo box jumps, more airdyne, more sled, etc....until timer rang.  I did not go a max pace, just steady, trying to never rest.

Felt good.

[Soul Crusher]

45 min of:



Was a rest day but didn't feel like resting.  Basically I decided to improvise on the fly, with the only criteria to never rest at all, other than during transition:

Airdyne: 5 min

Sled work: 15 min - push, pull, plyo push, 150-440 lbs

Push up / pull up clusters, plyo box jumps, more airdyne, more sled, etc....until timer rang.  I did not go a max pace, just steady, trying to never rest.

Felt good.

Thats good! 

[SF1900]

In before Bhanks says sweating to the oldies! 

[The Keto Kid]

So I'm doing cardio today, I'm on the stair climber, at my gym there's a big row of them, there was plenty of them available, this women comes on one right next to me, so she starts doing sideway steps, these machines are super close together, so when she's doing the sideway steps her face is literally inches away from the side of my face, it was super awkward, she's just facing me and starring at me lol, the whole time I'm just starring straight ahead or looking down, this women was hot, but it was fucking uncomfortable, I did however glance at her ass every time she turned to the opposite side to do steps, but these side ways runners, backwards walking on treadmills, fuck off with that shit! That's all I got😄

[IroNat]

So I'm doing cardio today, I'm on the stair climber, at my gym there's a big row of them, there was plenty of them available, this women comes on one right next to me, so she starts doing sideway steps, these machines are super close together, so when she's doing the sideway steps her face is literally inches away from the side of my face, it was super awkward, she's just facing me and starring at me lol, the whole time I'm just starring straight ahead or looking down, this women was hot, but it was fucking uncomfortable, I did however glance at her ass every time she turned to the opposite side to do steps, but these side ways runners, backwards walking on treadmills, fuck off with that shit! That's all I got😄

Obviously she was hitting on you.

No doubt about it.

I've learned to recognize these signals.

[Soul Crusher]

Killed it today. 

[Gym Rat]

Bench / Tri's

Bench

Flat Bench
- Many warmups
- 225 x 5 (1st time in 4 months able to do this with "very little" pain (without Slingshot). Healing is getting there. Very happy w/ this.
Slingshot Bench
- 275 x 5 (1 set)
- 315 x 3 (3 sets)

Close-Grip Bench
- 4 sets w/ 225 x 5-8

JM Press - 4 sets
Nose-Breakers - 4 sets

Tri's

Dumbbell Skull-Crushers - 4 sets
Cable-Pushdown - 4 sets
1-arm D-Bell Tricep Overhead Press - 4 sets

[Soul Crusher]

15 min warm up

30 min

9 sets  - 3 plates each side on the machine press - each set superset 3x - bent over laterals, 3x - side laterals - 3x upright rows. 

3 sets - shrugs and calf raises 

3 sets - arms and rope rows   

30 min - for rounds

30 sec airbike
30 sec - 5x - 135lb barbell overhead press
30 sec air bike
30 sec farmer carries w 100's
30 sec air bike
30 sec - w 35's 4x lateral raise , 4x bent over lateral, 4x upright row
30 sec air bike
30 sec KB swings w 100lb KB


30 min circuit

30 sec airbike
30 sec jump rope
30 sec air bike
30 sec 8 count BB x 5-6 reps
30 sec air bike
30 sec - plank walk on sorinex roller
30 sec air bike
30 sec - abs of choice


30 min - walk on air runner and mix in bi curls, abs, calf raises, etc. 

Feel amazing.