Essential Random Gym Thoughts Revisited...

[PortCityProphet]

Im right with you like this

Long as your wife aint around.
Im not bout to have her thinking im a bad influence on you

 

[I AM WE ARE]

Long as your wife aint around.
Im not bout to have her thinking im a bad influence on you

that's why im squinting

 

[phcitywarrior]

I've picked up rowing lately. Going out in the harbour early in the morning.

Usually row for 30-40 mins. I like it so far

 

[PortCityProphet]

I've picked up rowing lately. Going out in the harbour early in the morning.

Usually row for 30-40 mins. I like it so far

So you went out and bought a kayak?

 

[phcitywarrior]

So you went out and bought a kayak?

I got something like this

 

[PortCityProphet]

I got something like this

Be careful in them waters bruh

 

[360dagod]

Gym opens September 2nd...

33% capacity tho...I'll see how that works out

 

[BillBanneker]

The program was tailored to more of a cutting approach, high volume.

Abs were every other day, rest day is every 4th day.

Day 1-Push Day
A1) Decline Dumbbell Press 3 sets of 15/12/8
B1) Flat machine Press 3 sets of 12/10/8 reps
C1) Dumbbell Lateral raises 4 sets of 30/25/20/15 reps
D1) Seated Overhead Presses 3 sets 15/12/8 (don’t bring the dumbbells in
towards each other)
E1) Single arm tricep extension (using pulley) 4 sets of 25/20/15/12 reps


Day 2-Pull day
A1) Single arm Lat pulldown (use on a functional trainer. Kneel down to get a
good stretch/contraction) 4 sets 15/12/10/8
B1) Dumbbell Rows 3 sets 12/8/6
C1) Cable Rows (keep torso at 45 degrees and do not hyperextend back) 3 sets
of 20/15/12 reps
D1) Incline Bench Curls (keep humerus extended and back while contracting at
the elbow joint) 4 sets of 15/12/10/8
D2) Single Arm Preacher curls (don’t let upper arm/elbow come off pad) 4 sets

of amrap (as many reps as possible with a moderate to heavy weight. Aim for
atleast 8 reps with good form)

Day 3-Legs
A1) Seated Leg Curls 3 sets of 20/15/12 reps
B1) Reverse band Leg Press 3 sets of 50/40/30 reps
C1) Bulgarian split squats (focus on driving front knee forward as you come
down. *drive up from front foot) 3 sets of 25/20/15 reps
D1) Leg Extensions 3 sets of 30/25/20 reps
E1) Romain Deadlift ( stop just below your knee) 3 sets of 15/12/10 reps
F1) Leg press calf raises 4 sets of 15/12/8/6 reps

Day 4-Push
A1) Standing Lateral Raises 4 sets of 20/15/12/8 reps
B1) Incline Bench Front raises (start wide come up to hairline bringing dbs
together 5sec up controlled) 3 sets of 15 reps
B2) Rope face pulls 3 sets of 10-12 reps
B3) Reverse Pec Deck (keep back open) 3 sets of 12-15 reps
C1) Decline Smith Press 4 sets of 8-10 reps
D1) Dips (keep feet crossed behind you to allow your upperbody to lean
forward) 3 sets of 12/8/6 reps
E1) Cable Flyes 3 sets of 20/15/12 reps
F1) Skull Crushers 4 sets of 15/12/10/8 reps

Day 5-Pull Day
A1) Trap bar deadlift 3 sets of 12/10/8 reps
B1) Chest Supported Dumbbell Rows 3 sets of 10-12 reps
C1) Neutral grip pull downs 3 sets of 12-15 reps
C2) Single Arm Pull overs 3 sets of 12+ reps
C3) Seated Row 3 sets of 12+ reps
D1) Hammer Curls 2 sets of 8-12 reps
D2) Machine Curls 1 sets of 12+ reps

Day 6-Legs
A1) Single Leg Lying curls 4 sets of 12-15 reps
B2) Heel elevated squats (focus on driving knees forward) 3 sets of 8-12 reps
C1) Banded RDL (focus on stretch and hip ext/flexion) 4 sets of 6-8 reps
C2) Leg Press (keep feet higher and shoulder width apart to focus on
hamstrings/glutes) 3 sets of 15/12/10 reps
E1) Seated Leg Curl 3 sets of 25/20/15 reps
F1) Calf Raises on Leg Press 4 sets of 30/25/20/15 reps

I'ma steal this. Always could use a good cutting routine.

 

[MVike28]

I was busy yesterday all day so instead of my usual 3pm workout i had to go at 9pm.

Let me tell you the absolute bozos that show up at that time..

one motherfukker took one of the 4 benches and put it under the smith machine to do shoulder presses and supersetted that with seated bicep dumbbell curls..i swear i had to wait 20 mins so he can fukk off that machine

there was a group of stinky dudes *no deodorant* it was offensive

everybody lined up for the pec deck

i worked around it but never again.

 

[The ADD]

 

[PortCityProphet]

@The ADD you saw that pie brotha

 

[Son Goku]

I was busy yesterday all day so instead of my usual 3pm workout i had to go at 9pm.

Let me tell you the absolute bozos that show up at that time..

one motherfukker took one of the 4 benches and put it under the smith machine to do shoulder presses and supersetted that with seated bicep dumbbell curls..i swear i had to wait 20 mins so he can fukk off that machine

there was a group of stinky dudes *no deodorant* it was offensive

everybody lined up for the pec deck

i worked around it but never again.

Somebody woulda had to run me that fade.

 

[Son Goku]

I could tell that shyt was finna be high as fukk just from the safety height.

 

[The ADD]

@The ADD you saw that pie brotha

I don’t know how your were so strong sir

 

[The ADD]

I could tell that shyt was finna be high as fukk just from the safety height.

Have your knee cave inwards on a 1/4 squat brehs