Gully Bull
Love Sponge
Maybe he was wearing a weighted vest up a nearly vertical slope2.5 miles in 2.5 hours?!
How?
Unpossible……..
Wait you mean the 5 miles took that long

Maybe he was wearing a weighted vest up a nearly vertical slope2.5 miles in 2.5 hours?!
How?
Unpossible……..
Wait you mean the 5 miles took that long
Mistyped 27 min og2.5 miles in 2.5 hours?!
How?
Unpossible……..
Wait you mean the 5 miles took that long
I'll be in the gym tmw morning ct fletcherYou doing too much, and your goals are all over the place.
Deadlifts don't give a fukk if you can run 5 miles or not.![]()
I'll be in the gym tmw morning ct fletcher![]()
All of #PBZ is guilty of doing this, to some extent:
@Gully Bull does so much he outworks his caloric intake and thus can't put on as much mass;
I agree @The Butcher is dead on
I agree @The Butcher is dead on
I'm out chea super hero training and shytlike I got workout A.D.H.D
Basic templates look like this:
Push
Flat Bench Press
Strict Press
Incline Barbell Bench
Flat or Decline DB Press
Close-Grip Bench Press
DB Side Lateral Raises
Rope or Flat Bar Pushdowns
Overhead Cable Press or Skullcrushers
Cable Flyes
Barbell Shrugs
Pull
Deadlift
Pendlay Row
Weighted Pull-ups or Chin-ups
Lat Pulldowns
Seated Cable Row
Hammer Strength Row
Cable Side Lateral Raise
Face Pulls
DB Shrugs
Barbell or Preacher Curls
DB Hammer Curls
Cable or Machine Preacher Curls
Weighted Hyperextensions
Reverse Barbell Curls
Legs
Back Squat
Front Squat
Leg Press
Leg Extensions
Lying Leg Curls
Seated Leg Curls
Inner/Outer Thigh Machine
Standing Calf
Seated Calf
+ Assorted ab work
An actual example (ran for 8-10 weeks):
Pull Day:
DL, 5/3/1, either normal order or b*stardized (RPT)
then 3 Joker sets or 3 singles
GPP^:
^Use any combination of same-muscle supersets, dropsets, pyramids/reverse pryamids, etc. at your disposal to complete in as little time as possible. Don't sacrifice weight moved for speed.
- Pendlay Row 3x5
- Weighted Chins 3x8
- Wide-Grip Pulldowns 3x10
- V-Bar Lat Pulldowns 2x10
- Seated Cable Row 3x10
- Hammer Strength Row 3x10
- Iso-Lateral Row 2x12
- Weighted Hypers 3x10
- Face Pulls 3x10
- BB Shrugs 3x12
- BB Curls 3x10
- DB Hammer Curls 3x8
- Machine Preacher Curls 2x10
- Reverse Barbell Curls 3x10
- Seated Barbell Wrist Curls 3x15
Push Day:
*BP: 5/3/1, RPT or normal
then 3 Joker sets or 3 singles
*OHP: 5/3/1, RPT or normal
then 3 Joker sets or 3 singles
GPP^:
* SS work sets w/ bodyweight Pull-ups (only 5 reps a set)
- *Incline Bench 3x5
- *DB Bench 3x8
- *DB Shoulder Press 3x10
- *Close-Grip Bench Press 3x8
- Decline Chest Press 3x12
- DB Lateral Raises 3x10
- Tricep Pushdowns 3x10
- Overhead Cable Press 3x10
- Cable Crossover 3x10
- Face Pulls 3x10
Leg Day:
Back Squat: 5/3/1, RPT or normal
then 3 Joker sets or 3 singles
Front Squat: 5/3/1, RPT or normal
then 3 Joker sets or 3 singles
GPP^:
- Single-Leg Press 3x10
- Smith Standing Calf Raise 5x10
- Leg Extensions 3x10
- Lying Leg Curls 2x10
- Seated Leg Curls 3x10
- Thigh Abductor 3x10
- Thigh Adductor 3x10
- Weighted Decline Sit-ups 3x12
- Captain's Chair 2x20
- Seated Calf Raise 4x20
I pulled 545 off the ground today because it was leg day, and a decently heavy single was on the checklist. I ran a mile after I finished lifting, because I can't lift shyt if I blow a coronary.
The cardio was a secondary objective I had to guilt myself into doing. If I was tryna PR on DL in 5 weeks you can bet the 5 miles runs would be the first thing I'd be bushing.
All of #PBZ is guilty of doing this, to some extent:
@Gully Bull does so much he outworks his caloric intake and thus can't put on as much mass;
@portcityplaya, his opposite, will eat too much and not do nearly enough to compensate for it;
@The ADD is too conservative with his training; consistent as fukk because he's not burning himself out but leaving numbers on the platform;
@You know damn well - does too many types of training: cardio, tire shyt, catch wrestling, MT, etc. that his lifting has no choice but to suffer as a result;
and his foil, @The Butcher, does so much heavy lifting that his energy is depleted leaving almost nothing for other forms of training (calis, cardio, stretching, etc.).
Just how it appears from my optics.![]()
I pulled 545 off the ground today because it was leg day, and a decently heavy single was on the checklist. I ran a mile after I finished lifting, because I can't lift shyt if I blow a coronary.
The cardio was a secondary objective I had to guilt myself into doing. If I was tryna PR on DL in 5 weeks you can bet the 5 miles runs would be the first thing I'd be bushing.
All of #PBZ is guilty of doing this, to some extent:
@Gully Bull does so much he outworks his caloric intake and thus can't put on as much mass;
@portcityplaya, his opposite, will eat too much and not do nearly enough to compensate for it;
@The ADD is too conservative with his training; consistent as fukk because he's not burning himself out but leaving numbers on the platform;
@You know damn well - does too many types of training: cardio, tire shyt, catch wrestling, MT, etc. that his lifting has no choice but to suffer as a result;
and his foil, @The Butcher, does so much heavy lifting that his energy is depleted leaving almost nothing for other forms of training (calis, cardio, stretching, etc.).
Just how it appears from my optics.![]()
What are you and me going to do about itMy brudda in POWDA is spot on
![]()
Not a gawtdamn thingWhat are you and me going to do about it![]()