The Trifecta: B.O.B. / Exane / nwskier - Come at us bro

[nwskier]

Exane, those lats have gotten thicker. good work bro

[jeezyreezy]

Looking swole in the update pic Exane. Keep it up!

[hai2dehfolks]

peanut butter.


peanut butter jelly time

oh yeah? I got this... your wish is my command lol

Busy day today, have some lifts to log and some catching up to do.

Did deads today, pulled 455 pretty well, feltgoodman.jpeg

[IMG]http://i188.photobucket.com/albums/z261/Exane22/IMG_20121113_150047.jpg[/IM G]

hnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnngh... oh yes... pls more pics. kthxbai

[Exane]

Exane: Crazy pumps and great work on your Friday session despite the shoulder giving you some problem.
Strong work on the weighted chins and lying incline DB rows are no joke. Strong work all the way around.

B.O.B.: Dam your CGBP has improved for sure since last year! 300X1 heck ya.

NWSkier: When will it be my turn to do chins like yours? Beastly #'s.

Overall, productive sessions from the 3 amigos.

Thanks man. The workouts have been good, despite the shoulder. Just sucks knowing I have it in me to work harder and heavier, holding yourself back or having something hold you back blows.

Laying incline DB rows are one of the toughest lifts imo, solely for the reason that I can barley breath while doing them so they take a ton out of me, way more then they should. I really like using them to push myself to exhaustion.

http://www.ncbi.nlm.nih.gov/pubmed/23096062 Shoulder press varieties
http://www.ncbi.nlm.nih.gov/pubmed/21225489 Bench press varities

For later

MarcusD delivers yet again! Epic

Chest/Shoulders/Tris (Heavy)

Great workout bro, you are getting stronger and stronger, its freaking awesome! Keep up the gains, dude.

Exane .... great volume for 35 minutes...you powered through that session. Mirin' those weighted pull-ups and the chest supported incline DB rows

Thanks mang.... For 35 min I couldn't ask for a much better workout. Left the gym huffing and puffing, so I am happy with it

really nice 'quick workout'
definitely see the improvement on both strength and endurance on the chins. you've gained a lot on those in a short period of time. great work

looking forward to this as I will be doing an upper day either Thursday and/or Friday!

I have really grown to love chins and all their variations. To me, its a bench mark of true strength, just like bench, deadlifts, and squats..... maybe even more important. IDK, its like "Cool, you can lift a bunch of weight, but if you cant even lift yourself up, then what is the point?"

Anyways, gonna keep pushing to get stronger in them, Im coming for you brah (nh)

Great looking back! Thikasfuk! Traps. lats and tris all looking massive
Nice job on the deadlifting as well

Exane, those lats have gotten thicker. good work bro

Looking swole in the update pic Exane. Keep it up!

hnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnngh... oh yes... pls more pics. kthxbai

Thanks everyone! I have definitely been focusing on my back more and more lately. Back day is by far my favorite day now... I know I got far to go but I feel like I am finally making good gains there.

[Exane]

Monday 11/12: Chest

Flat BB Bench
135x14
225x12
275x5
315x2
225x4*
135x16*

*Drop sets

Incline DB Bench
65'sx14
80'sx14
95'sx10

Decline BB Bench
135x14
185x14
225x12

Incline DB Flys
50'sx10
50'sx10
50'sx10
50'sx10
50'sx6*

*Failure


Awesome chest workout, probably could have been done after the 315/225/135 drop set but I was able to keep pumping the weight out. The incline flys were hard as hell and I pushed myself to failure. It was suppose to be an FST-7 set but I only made it through 5 sets. I think that still gets the job done though.

[Exane]

Tuesday 11/13: Back/Traps

Deadlift (chalk)
225x12
315x10
405x6
455x3 (picture^)

BB Bentover Rows
135x16
185x15
185x15
185x15
225x10

Rope Chins
BWx10
BWx10
BWx10
BWx11
BWx10

Single Arm Cable Lat Pulls
50x10
60x10
60x10

Hammer Machine Low Rows
135x16
225x10
225x10
225x10

BB Shrugs
225x16
225x16
225x16


One of the best back workouts I have ever had. Focused even more on squeezing the back and trying to touch my elbows together during every single rep. The weight moved and the amount of set done were not a ton, but man do I already feel it!

I am not doing shoulders on Thursday, going to take a couple of weeks off from doing them completely, so I am going to swim and do weighted chins.... going to be tearing it up again here soon!

[moshvr]

^^Wicked sessions Exane! Good stuff!

[Exane]

^^Wicked sessions Exane! Good stuff!

Thanks bro, the DOMs is already kicking my ass. Getting up from my desk is going to suck balls all day

[moshvr]

lol Sounds about right

[BabyOilBrah]

Busy day today, have some lifts to log and some catching up to do.

Did deads today, pulled 455 pretty well, feltgoodman.jpeg

[IMG]http://i188.photobucket.com/albums/z261/Exane22/IMG_20121113_150047.jpg[IMG]

thick.solid.tight bro, some nice back width there

Great workout bro, you are getting stronger and stronger, its freaking awesome! Keep up the gains, dude.

I will don't worry, gonna crush heavy back/bis today.

Monday 11/12: Chest

Killed it! Love that drop set on bench, very interesting. 315 for a double still impresses me a lot, that's the best I've ever done with that weight.

Tuesday 11/13: Back/Traps
One of the best back workouts I have ever had. Focused even more on squeezing the back and trying to touch my elbows together during every single rep. The weight moved and the amount of set done were not a ton, but man do I already feel it!

I am not doing shoulders on Thursday, going to take a couple of weeks off from doing them completely, so I am going to swim and do weighted chins.... going to be tearing it up again here soon!

Deads are huge man! Nice good motivation for me today to nail some heavy deads, maybe I'll try and match.

I know that feel on squeezing the back, you read that thread in the misc? Pulling from the elbows, squeezing the shoulder blades together, etc. I've been focusing on that when I do my fst-7 rows. Should do it for the whole workout, which would definitely mean dropping the weight.

[Juggernaut0]

Exane, awesome back work! That's my short term goal on BB Rows right now. 225 for 10 reps. That was probably light work for you though.

[Exane]

thick.solid.tight bro, some nice back width there



I will don't worry, gonna crush heavy back/bis today.



Killed it! Love that drop set on bench, very interesting. 315 for a double still impresses me a lot, that's the best I've ever done with that weight.



Deads are huge man! Nice good motivation for me today to nail some heavy deads, maybe I'll try and match.

I know that feel on squeezing the back, you read that thread in the misc? Pulling from the elbows, squeezing the shoulder blades together, etc. I've been focusing on that when I do my fst-7 rows. Should do it for the whole workout, which would definitely mean dropping the weight.

Thanks mang!

Yeah, I did read that thread in the misc. Thought it was funny that he was getting blasted by everyone but he made a great point. Most of us already know all that, but we tend to forget it so we can do more weight

Exane, awesome back work! That's my short term goal on BB Rows right now. 225 for 10 reps. That was probably light work for you though.

With strict form it was probably heavier then I need to work. Felt great though, got to push past what you can do to be able to do more

[BabyOilBrah]

Thanks mang!

Yeah, I did read that thread in the misc. Thought it was funny that he was getting blasted by everyone but he made a great point. Most of us already know all that, but we tend to forget it so we can do more weight

Exactly, and although it doesn't look as good on paper, the results are so much better.

[TheMatzah]

Exactly, and although it doesn't look as good on paper, the results are so much better.

BOB,

son i disappoint - u didn't aware me of new 3some

/in this trifecta, while I maintain my own (see sig =trifecta)


~ Respect the trifecta: eat, rest and train.

[BabyOilBrah]

BOB,

son i disappoint - u didn't aware me of new 3some

/in this trifecta, while I maintain my own (see sig =trifecta)


~ Respect the trifecta: eat, rest and train.

Sorry matz! In fact I'm not even subbed to your log anymore. Sh*t I lost a bunch of subs a while ago and also when I switched usernames, logs I used to follow but don't show up. brb resubbing.

[TheMatzah]

Sorry matz! In fact I'm not even subbed to your log anymore. Sh*t I lost a bunch of subs a while ago and also when I switched usernames, logs I used to follow but don't show up. brb resubbing.

it's all good broski, you haven't missed much besides: hernia in June, surgery in August, and light training past 2 weeks.



n00bz gainz all overz againz

[jshaw5]

Exane, back is looking thick as hell. Solid back day as well, those rope chins are awesome.

[BabyOilBrah]

it's all good broski, you haven't missed much besides: hernia in June, surgery in August, and light training past 2 weeks.



n00bz gainz all overz againz

Yeah I see that, glad you got it taken care of. I know the feel bro, in 09 I was making awesome gains, when I broke my arm and was out of lifting for 4 months. Had to basically start over. Muscle memory is truth though, it'll come back quicker than you think.

[TheMatzah]

Yeah I see that, glad you got it taken care of. I know the feel bro, in 09 I was making awesome gains, when I broke my arm and was out of lifting for 4 months. Had to basically start over. Muscle memory is truth though, it'll come back quicker than you think.

ya man same situation, was kicking ass this year till the hernia - i'll continue high rep schemes till end of Jan, then see how it feels. Just feels damn good to be doing something! 5 months man.

[jshaw5]

Yeah I see that, glad you got it taken care of. I know the feel bro, in 09 I was making awesome gains, when I broke my arm and was out of lifting for 4 months. Had to basically start over. Muscle memory is truth though, it'll come back quicker than you think.

Damn, how'd you break your arm?

[TheMatzah]

Damn, how'd you break your arm?

2 much fap

[BabyOilBrah]

ya man same situation, was kicking ass this year till the hernia - i'll continue high rep schemes till end of Jan, then see how it feels. Just feels damn good to be doing something! 5 months man.

yeah no need to rush it, it'll come back.

Damn, how'd you break your arm?

arm wrestling....


dead....fukin....srs

Was drunk, arm wrestled a dude around my size, was even at the top. I was pushing with everything I had, about 4 inches above the elbow, humerus bone spiral fractured from the torque (think giving an Indian burn to a bone and it breaking as a result). Was in a cast for 3 months, and in an arm brace for 1 month.

[TheMatzah]

damn! arm wrestling ???? that's serious man, reminds me of The Fly (nasty scene in that movie)




that's crazy dude

[BabyOilBrah]

damn! arm wrestling ???? that's serious man, reminds me of The Fly (nasty scene in that movie)




that's crazy dude

was dumb. I was so mad it happened. I went with my non-dominant arm which was his dominant. Haven't arm wrestled since and I never will again.

[nads786]

I can confirm I took a picture:

[BabyOilBrah]

Love over the top too ^^^^ epic movie.

[nads786]

Love over the top too ^^^^ epic movie.

Same, I think Over the Top and Rocky 4 first gave me the itch to start lifting. I still play the montage music from Rocky 4 on the car ride to the gym.

[TheMatzah]

I can confirm I took a picture:

bob is the ref ?

[TheMatzah]

Same, I think Over the Top and Rocky 4 first gave me the itch to start lifting. I still play the montage music from Rocky 4 on the car ride to the gym.

rocky IV is the shat!

Adriannnnnnnnnnn


my cousin got me into it, he was an amateur bb'er in nj back in the day when they all had long hair, mullett, and drove a fiero.

he had this one

[jshaw5]

rocky IV is the shat!

Adriannnnnnnnnnn


my cousin got me into it, he was an amateur bb'er in nj back in the day when they all had long hair, mullett, and drove a fiero.

he had this one
[img]http://static.flickr.com/5135/5466056294_46e687f130.jpg[img]

I'd love to have that car right about now. Do a V8 conversion, I have a built 350 in my parent's basement, thing would haul ass.