Serious Training Thread

[Grape Ape]

- 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.

Small victories - awesome, stay the course, don't get impatient and push it.....

[IroNat]

Nice workouts, gents.

[Soul Crusher]

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😄

Be comfortable being uncomfortable.   

[IroNat]

Tri-set:
Squat - 3x20 bodyweight
Leg curls - 3x12-15
Leg extensions - 3x20

Seated calf raise - 1xmaxreps

Superset:
Bench press - 5,5,7,12
Barbell rows - 3x12

Superset:
Behind neck press - 15,12,12
Wide lat pulldown - 3x12-15

Db shrugs - 3x12-15

Superset:
Bent over cable tricep extension - 3x12-15
Zottman curls - 3x20

Plate pinch isometric
Ab wheel

[Kwon_2]

[Walter Sobchak]

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😄

KK…this reminds me of jerking off on an airplane.

There are a few awkward moments at the beginning that you just need to get past and then you will be fine.

[The Keto Kid]

Obviously she was hitting on you.

No doubt about it.

I've learned to recognize these signals.

Possibly, but at least try to talk, don't side step and stare at me continously for an hour lol.

Be comfortable being uncomfortable.   

😁😁

KK…this reminds me of jerking off on an airplane.

There are a few awkward moments at the beginning that you just need to get past and then you will be fine.

Haha!

[IroNat]

Possibly, but at least try to talk, don't side step and stare at me continously for an hour lol.
😁😁
Haha!

You could start the conversation.

Some ideas:

1) Hello

2) What's your sign?

3) Do you come here often?

4) You have great legs and your ass is fine.

5) Wanna f***?

[The Keto Kid]

You could start the conversation.

Some ideas:

1) Hello

2) What's your sign?

3) Do you come here often?

4) You have great legs and your ass is fine.

5) Wanna f***?

😁😁

[Gym Rat]

Small victories - awesome, stay the course, don't get impatient and push it.....

Yup, a little at a time... Not gonna push it. Shoulder pain has not woken me at night the last week or so as well, also a good sign things are improving.
(Usually its a few times a night)...

[joswift]

You could start the conversation.

Some ideas:

1) Hello

2) What's your sign?

3) Do you come here often?

4) You have great legs and your ass is fine.

5) Wanna f***?

or if you want to get rid of her just say "Hello, Im a cross fitter"

[The Keto Kid]

or if you want to get rid of her just say "Hello, Im a cross fitter"

Lol...at the gym I train at that line would be impressive 😁

[Gym Rat]

No "cardio/conditioning" today.  Will get back to it on TUE.
Wanted to get a 2nd shoulder day in, in its place this week.

BNP - 10 sets (pyramid up for 5 sets, back down for 5 sets)
Arnold Press - 4 sets
Rear delt raises (D-Bells) - 4 sets
Side laterals - 4 sets
"Very light" front raises - 4 sets

[Soul Crusher]

15 min warm up

30 min Chest and Legs Supersets

30 min  circuit - NASTY  - NO REST AS HARD AS YOU CAN GO - ON THE CLOCK 15X

30 sec air bike at 20 calorie per min pace
20 push ups

30 sec air bike at 20 calories per min pace
10 step ups on 24 inch box

60 MIN BJJ

[TheShape.]

Yesterday I did
10 mins on bike
Bench press 5x5 then 1 set with 135x25
Lat pull downs 5x10
Machine Fly 5x12
Sit-ups incline bench 1x50
Body weight calf raises 100 reps
Lat cable row 3x12

I had to lower the poundage on my bench this week, I seem to stall at 255-265 for my last 2 sets of 5. Must be my natural limit unfortunately.

[IroNat]

Yesterday I did
10 mins on bike
Bench press 5x5 then 1 set with 135x25
Lat pull downs 5x10
Machine Fly 5x12
Sit-ups incline bench 1x50
Body weight calf raises 100 reps
Lat cable row 3x12

I had to lower the poundage on my bench this week, I seem to stall at 255-265 for my last 2 sets of 5. Must be my natural limit unfortunately.

Nice.

[Soul Crusher]

Killed it today and this week! 

15 min warm up

30 min back bro stuff

60 min circuits

315 hex bar dead x 5
135 barbell row x 10
100 med ball over head toss x 8
10 burpee + Tire Flip

30 min

Walk on air runner and mix in prone row, calf raises, bi curls, etc 


Felt great. 

[Gym Rat]

Killed it today and this week! 

15 min warm up

30 min back bro stuff

60 min circuits

315 hex bar dead x 5
135 barbell row x 10
100 med ball over head toss x 8
10 burpee + Tire Flip

30 min

Walk on air runner and mix in prone row, calf raises, bi curls, etc 


Felt great.

Brutal... Nice one...

[Soul Crusher]

Brutal... Nice one...

I'm firing on all cylinders lately.  The heavy med ball is a great piece of equipment. 

[Gym Rat]

Back / Bi

Simple:

Reverse Hypers - 4 sets
Lat Pulls - 4 sets
Iso-Lat Rows - 4 sets
Smith-Shrugs - 4 sets

Preacher Curls - 4 sets
D-Bell Spider Curls (palms facing) - 4 sets
Strict-Curl Championship Curls - 4 sets 

[Hulkotron]

What do you pull on the old strict curl Gym Rat?

[Gym Rat]

What do you pull on the old strict curl Gym Rat?

Not too much, but I did my version. I'm the new "Beast of Cable-Curls"!

My T-Shirt is on the way!

[JackTheRipper]

Just farted

[IroNat]

Back / Bi

Simple:

Reverse Hypers - 4 sets
Lat Pulls - 4 sets
Iso-Lat Rows - 4 sets
Smith-Shrugs - 4 sets

Preacher Curls - 4 sets
D-Bell Spider Curls (palms facing) - 4 sets
Strict-Curl Championship Curls - 4 sets 

Good stuff.

[IroNat]

I'm firing on all cylinders lately.  The heavy med ball is a great piece of equipment. 

Don't drop it on your foot.