We form like Voltron: BoB/Exane/NWSkier/Gin/Hamzzza/Applecat

[The Solution]

UD 2.0 is no joke
big refeed this weekend?

[BabyOilBrah]

Back/Bis/Abs

rows & chins looking awesome as always. How many cals you cutting at? How is it going so far?

Wednesday 3.4.15: Back

if thats a crap workout ill take it.

This ^^^ strong Tim. chins and rows like gin looking really strong. 315 rows are just nuts, never get tired of seeing it. Keep it up!

So I assume you're supersetting the As, Bs, Cs and Ds .. are you taking any break between the supersets or just rolling them off, and how long a break between the clusters? Pretty tiring on no carbs I'd have thought. Looking really good Mike .. sick biceps vein is popping and those delt striations are coming in

yeah those are supersets, no rest in between supersetted exercises, 1 min rest between each superset and each cluster. Once I make it through the roto once, I'll take 3-5 min, then repeat it again. Really tough workout mentally. Hoping it pays off with the carb up starting tomorrow night.

UD 2.0 is no joke
big refeed this weekend?

yeah this is really just an experiment to see how I respond. Hell yes, easily 1000-1100 carbs alone between Friday- Saturday night

[Exane]

Man, everyone is killing it! Mike, seriously looking good man (nohomo), delts are on point bro! Hamza, good **** on the 320 pull monica. Freaking PR machine right now, epic stuff. Tim, wtf at those shoulder press, mirin hard brother! Gin, those chins are ruthless, +75x12? goodlordbaby.jpeg!

[scott_donald]

TIM - slacker post the bad ones too... i hate that...

[-Gin-]

great session- liking those supersets a lot there. and solid pressing to go with it.

Not lifting as heavy as I used to, but the pump from the supersets got me feeling good!

Wednesday 3.4.15: Back

Heavy pull-ups for multiple sets ✓
Yates rowing more than I can DL ✓
Heavy pulldowns after the above ✓

Great work, Tim. Looking forward to the vid!

rows & chins looking awesome as always. How many cals you cutting at? How is it going so far?

Currently sitting at 210 lbs (down from 215-216 lbs)…nowhere near as lean as you are, but in no rush to get shredded yet seeing it’s still snowing n all lol

I’m eating ~2500 cals on rest days and ~2800 cals on workout days.

Man, everyone is killing it! Mike, seriously looking good man (nohomo), delts are on point bro! Hamza, good **** on the 320 pull monica. Freaking PR machine right now, epic stuff. Tim, wtf at those shoulder press, mirin hard brother! Gin, those chins are ruthless, +75x12? goodlordbaby.jpeg!

My endurance isn’t the greatest, so I’d rather try upping the weight, but gym’s dumbbells don’t go past 75 lbs…may have to invest in a weights belt

[Exane]

My endurance isn’t the greatest, so I’d rather try upping the weight, but gym’s dumbbells don’t go past 75 lbs…may have to invest in a weights belt

Definitely worth investing in imo since they are good for dips as well. Weighted dips and weighted pullups are two of the GOAT exercises man.

[-Gin-]

Definitely worth investing in imo since they are good for dips as well. Weighted dips and weighted pullups are two of the GOAT exercises man.

I loved weighted dips, but lately, they've been hurting my elbows/shoulders...not sure if it's the grip width at the gym, but I've been avoiding them.

[nwskier]

Man, everyone is killing it! Mike, seriously looking good man (nohomo), delts are on point bro! Hamza, good **** on the 320 pull monica. Freaking PR machine right now, epic stuff. Tim, wtf at those shoulder press, mirin hard brother! Gin, those chins are ruthless, +75x12? goodlordbaby.jpeg!

Just taking advantage of that head start lol

Thx! May give the hundos a try next week!

[The Solution]

for how lean you are may be able to get up to 1500

[Exane]

Just taking advantage of that head start lol

Thx! May give the hundos a try next week!

Got 85's for 8 yesterday morning

IN.jpeg

[BabyOilBrah]

for how lean you are may be able to get up to 1500

I'd rather start on the low end and add 100c each time if I'm not overspilling.

Got 85's for 8 yesterday morning

IN.jpeg

brb 70s for 8

OUT.jpg

[The Solution]

If you dont hit a new low, prob the refeed too large
best indication.

[BabyOilBrah]

If you dont hit a new low, prob the refeed too large
best indication.

yeah I agree, it's hard to judge right after because my weight will spike. I weigh in everyday so I could just compare week to week. Thats if I keep this up, like I said before just trying it out, it might be too much. My weight before the depletion was 199.4 and this morning is was 195.4, tomm will probably be lower, then we have the carb up.

[The Solution]

yeah I agree, it's hard to judge right after because my weight will spike. I weigh in everyday so I could just compare week to week. Thats if I keep this up, like I said before just trying it out, it might be too much. My weight before the depletion was 199.4 and this morning is was 195.4, tomm will probably be lower, then we have the carb up.

weight in daily
take weekly average
if it is lower = You done good.

[BabyOilBrah]

weight in daily
take weekly average
if it is lower = You done good.

yep I put my daily weigh ins into a spreadsheet that averages weekly, das it. I'm also considering just recomping with carb/calorie cycling soon.

[nwskier]

Got 85's for 8 yesterday morning

IN.jpeg

In that case, might have to give 100s a go tonight or tomorrow!

IN. Ha

[Prednisone666]

BOB looking giant/lean. JK full fat PLer mode DYEL negged

Skier-I love underhand cable rows, really get a great squeeze in the lower part of lats with those. And I bet you're good for multiple sets of 100x6 on DB OHP, which is insane.

[Hamzzza]

6.3. triathlon


squats

ramp to
240 x 2
240 x 1

tried out the inzer black wraps, not bad


bench paused no leg drive

*sciatica pain wouldn't let me set up as usual so my right leg was in the air and my left one was like 3 feet in front of the bench, so no leg drive and minimal arch...given the circumstances, no too bad
130 x 4
130 x 4
130 x 4

block pulls conv

240 x 5

[fittofattofit]

Hamzzza .. sciatica and then pulls 240 for 5 Huge session with the 240 squats starting. Congrats on the big day at the competition as well

[Hamzzza]

yeah I won't do these anymore definitely...one more block pull session followed by my final deadlift day and then I'm resting for the comp...and then, finally, I'll try to have a long enough break from everything that stresses my back

[Mitch666]

BOB you look pissening brah.

[Exane]

In that case, might have to give 100s a go tonight or tomorrow!

IN. Ha

Friday 3/6 - Delts/Traps


Seated DB Shoulder Press
60'sx12
75'sx10
90'sx8
100'sx6
50'sx12

drop set



Single Arm Delt Raise
30x20
30x20
40x16
40x18

The Rack
30|25|20|15|10|5'sx10
30|25|20|15|10|5'sx10

Reverse Peck Deck
90x20
90x20
90x20
90x20

w/ Face Pulls
65x18
65x18
65x18

Seated Overhead Shrugs
25'sx14
25'sx14
25'sx14
25'sx14

w/ Leaning Chest supported Shrugs
75'sx20
75'sx20
75'sx20
75'sx20

[fittofattofit]

Killed those shoulder presses Sean .... fukyeah da hundos

[BabyOilBrah]

Great stuff ex ^^ hittin hundos like a boss. Nice to see the rack make an appearance again! Sick workout mane.

Friday Tension Workout:

Sets x reps @weight / 1-2 min rest / slow negatives

A1: Leg press: 2X12@350
A2: Leg Press Calf raise: 2X12,9 @350

B1: Incline BB bench press: 2X8,6 @175
B2: Chins: 2X12,7

C1: Leg extension: 2X12,10 @200
C2: Leg curl: 2X12,8 @150

D1: Flat BB Bench press: 2X6 @225
D2: Cable Row (v grip): 2X11,9 @170

E: DB Lateral raise: 2X9,7 @30s

F1: Biceps curl: 2X8,6 @95
F2: Triceps pushdown: 2X12@80

[Exane]

Killed those shoulder presses Sean .... fukyeah da hundos

Great stuff ex ^^ hittin hundos like a boss. Nice to see the rack make an appearance again! Sick workout mane.

Thanks guys! Really felt good to be able to hit them again. I dont know why but my shoulders are coming up faster than anything else right now. I was never able to hit lateral raises at so much weight. The Rack was even easy!

Friday Tension Workout:

Sets x reps @weight / 1-2 min rest / slow negatives

Nice session Mike, I see you are doing more full body workouts now.... any reason for that? Is it in conjunction with your diet? How long does that take you to do?

[fittofattofit]

B.O.B... I'm liking the balance on those supersets Mike with the opposing movements and the alternating body parts as well. Slow negs with that volume would have had a great burn going through the legs, chest and lats

[-Gin-]

@Exane - good chit repping those 100s on the presses, bro! I don't think I could even get those up

@BOB - great with work all those supersets. Just doing two supersets drains my energy...couldn't imagine doing an entire workout consisting of 'em lol

[-Gin-]

Notes:
- Nothing too noteworthy for the past two days...just the usual workout with the same weight/sets/reps
- Was nice to do BB shrugs for a change...hopefully able to claim the squat rack again and bump up to 275 (maybe)
- Got an orchestra concert tomorrow afternoon, so hoping for a good audience/performance. Hope you're all having a nice weekend



3/7 - Chest/Shoulders

Incline Bench:
45x15
135x10
185x12
185x12
185x12
185x12

Bench Press:
45x10
135x10
185x12
185x12
185x12

Overhead Press:
45x10
135x6
135x6
135x6
135x6
135x6

Cable Flyes (Low-to-High):
25x15
25x15
25x15

(Superset) Behind Back Cable Lateral Raise:
20x15
20x15
20x15

Pec Deck:
150x15
150x15
150x15

(Superset) Facepulls:
60x15
60x15
60x15



3/8 - Back/Bis/Abs

DB Rows:
75x20
75x20
75x20

Chin-ups:
50x15
50x13
50x12
50x10

Machine Rows:
210x15
210x15
210x15
210x15

Lat Pulldown:
160x12
160x12
160x12
160x12

BB Shrugs:
225x15
225x15
225x15

Incline DB Curls:
35x12
35x12
35x12

Hammer Curls:
45x15
45x15

(Superset) Cable Crunch:
80x20
80x20
80x20
80x20
80x20

Concentration Curls:
25x12
25x12

[Hamzzza]

8.3.

bench paused
135 x 4
140 x 4 (pretty short pauses here)
135 x 4
135 x 4

squats

ramp do 235 x 4

[Gxp23]

Notes:
Chin-ups:
50x15
50x13
50x12
50x10

Miron.