BG Fitness Fanatics II: We Work Out

[Milkster]

rackpulls are crazy good for trap development. For powerlifting they help out with better deadlifts, for bodybuilders it's amazing trap,lower back and some upper back development. Especially amazing if your gym doesn't have a plate loading machine for shrugs, because fuck gripping 200lb dumbbells per hand.

Milkster, have you used the pulldown/row attachments like these? https://www.amazon.com/BalanceFrom-C...4314635&sr=8-5

Fucking amazing.

Oh I love that attachment for pulldowns.

[Moss]

lol at 175x10 of OHP being "weak"

I know you're speaking relative to your own strength level but still, lol

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[Osede]

Realize that age hits you hard when:
1. whole body sore next day when you play ring fit adventure for two hours without taking bcaa
2. the bermuda grass/pollen allergy hit you so hard that you have no energy to get up for workout
3. still gaining weight even though you maintain same training intensity as 5 years ago

[Osede]

Shoulders:
Overhead Press: 45 x 10, 95 x 10, 135 x 10, 155 x 10, 3x175x 10. I've gotten so weak at overhead pressing. It's sad.

lol I doubt I can do OHP more than 85...

[Zealot]

What are you pressing with? Barbell?

[Milkster]

Yeah. I can do shoulder press with DBs at 95~105 for 8~10

[thetruepandagod]

ah to be able to lift things with your shoulders

[Yabby]

Some notes:

Pull Ups
1, 1, 1, dead

1 overflowing scoop of Gold Standard Whey Protein Powder, Double Chocolate.

Might want to think about pushing pull-ups to the front of your workout. One of the best compounding pull exercises you can do. You want less complex stuff for your burner. IMO anyway.

Morning:
Comp Squat: 1x3 @ 85%
Comp Squat: 4x4 @ 80%
Comp Bench: 4x7 @ 72.5%
RDL: 3x10 @ 225
Barbell Row: 3x12 @ 185
Zerher Hold: 45 secs @ 235

Afternoon:
Body combat class for some cardio. I mainly do classes with my wife.

[Milkster]

ah to be able to lift things with your shoulders

F

[Moss]

Since we're posting workouts now for funsies:

Low bar back squat
335x1, 295x6, 270x6x2

Press
140x1, 125x6, 115x6

Stiff leg DL
190x8, 210x8x3

Been repeating the same programming due to limited equipment at the xfit gym, but hopefully normal gyms here won't have annoying 55 min time limits and I can start there in a few weeks


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[Meresgi]

Today is Pull day:

5x5 - Rows @ 250
3x8-12 - Lat pulldowns @180
3x5 - Rackpulls @ 450
3x8 - Shrugs @ 270
3x8-12 - Reverse flies @ 130
3x8-12 - Bicep curl machine @ 140
3x8-12 - Hammer curl machine @ 120
3x8 - Forearm curls @ 20

[Yabby]

55 min time limit.... wtf.

[thetruepandagod]

lot more people in here on trt than i thought, good for yall it makes u feel great doesnt it

[Milkster]

The enhanced life is too fucking good.

[Zealot]

The only barbells in my gym are either attached to machines or the ones with weights pre-attached so I had to do the MTS Shoulder Press instead of barbell presses. Anyway:

MTS Shoulder Press
50x15, 90x10, 120x10, 160x10, 170x10, 170x8

Seated Lateral Raise
10x10x4

Standing Underhanded Front Raise
10x15
15x15x3

Single Arm Cable Lateral Raise
15x10x3

Face Pulls
20x20, 25x20, 30x18x2

Rear Delt Fly
10x10x2
10x8x2

[thetruepandagod]

The enhanced life is too fucking good.

soon, soon i will be back on

[Yabby]

lot more people in here on trt than i thought, good for yall it makes u feel great doesnt it

Makes me feel like everyone is at a party I wasn't invited to...

[Yabby]

This morning:

Comp Deadlift: 4x3 @ 75%
Bench 3-1-0 Tempo: 3x5 @ 65%
Chinups: 3x12
Glute Bridge: 3x10 @ 445
SuperSet:
Pallof Press: 2x15 / Tankpush 2@80 Yards

Tonight:
Class:Vinyasa (Been doing less cardio and focusing on mobility, this has been helping me a lot).

[Meresgi]

lot more people in here on trt than i thought, good for yall it makes u feel great doesnt it

It's fucking amazing, feel so much better and thankfully my red blood cell count is still decent so I can increase my dose slowly.

[thetruepandagod]

It's fucking amazing, feel so much better and thankfully my red blood cell count is still decent so I can increase my dose slowly.

heads up i didn't notice much difference between 1000ng/dl and 3500ng/dl, going 200ish to 800 is life changing though