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

[nwskier]

Sunday

been skiing/hiking the past couple days.. will get a new vid up soon

today was ski + work + lift = pretty solid day

lifted solo, would have just killed it if I had someone to lift with and get some spots tonight...

DB Shoulder Press
50x20
65x15
80x10
80x8
65x12

>>>Superset with>>>>

DB Shrugs
50x20
65x20
80x20
80x15
65x20

Lying Rear Delt Flys on Incline
35x20
50x10
50x8
55x8
55x8
55x6 -> 35x10

short rest ^ just worked 'em

Reverse Hypers on swiss ball
b/w x 20, 20, 20, 20, 20

DB Arnold Press
70x7
65x8
60x10
50x12

Single Leg Kneeling Hamstring Curls (Hammer Strength MTS machine)
100x8
100x8
120x8
120x8
100x8

CGBP
185x10
225x10 felt light, just cranked these out...
245x5*
255x3*
225x8*
225x7*
225x5* -> 185x7

2nd wind here... could have used a spot and pushed heavier weight
*definitely had more reps, but didn't want to push it as I was the only person in the gym
Overall felt really strong on the CGBP

Single Arm Cable Pushdown - Slow tempo (3 seconds up/3 seconds down)
35x10
35x10
35x8
35x8
35x8

Skullcrushers
75x15 slow tempo
75x12 slow tempo


Cranked all this out in an hour. Was moving fast and pumped. Felt good
(would have cranked more volume too, but gym lights went out at 'closing' time)

Two more workouts ahead: Tue/Thu, then time for some JaPOW (Japan powder)!
Hope my back holds up - going to be doing lots of core/foam rolling/stretching/etc.. this week and next

[da2ricky]

Good stuff, Tim. That's a chit load of volume to cram into an hour!

[fittofattofit]

Tim ... Bummer to have to work on the Sunday, but great to get the skiing and the lift in as well. I've been missing your POV vids this year --- they always get me inspired to hit the snow again. I know the weather has been bad across US and Canada but the snow cover everywhere is looking thick and the skiing must have been fantastic
Awesome session for 60 minutes --- you always make me feel really guilty that you squeeze in so much volume, and then you manage to have a finish with some killer sets with the close grips!
A great day was had!

[StressMonkey]

Two more workouts ahead: Tue/Thu, then time for some JaPOW (Japan powder)!

Woo hoo! Jealous of everything except the plane rides.

[Hiokbrah]

Fckin awesome yall got here. IN

[The Solution]

Japan Powder you say!? Aware me.

[Exane]

Mike. Nice squatting bro! ATG for the win!

Tim. Badass workout dude, you hit everything hard. Nice Rear Delt work sir!

[Exane]

Friday 2/8: Legs/Back/Abs

Box Squats
135x16
225x14
315x10
315x10
315x10

Bentover BB Rows
135x14
185x12
185x12
225x8
225x8

Seated Calf Raises
2 1/2 Plates x 10
2 1/2 Plates x 10
2 1/2 Plates x 10
2 1/2 Plates x 10

Hammer Lat Pulldowns
225x16
225x16
225x16
225x16

Hammer Low Rows
225x10
225x12
225x10
225x12

Wood Choppers
40x12
40x12
50x12
50x12
60x10
60x10

Cable Crunches
120x16
120x16
120x12

w/ Straight Legged Chins
BWx8
BWx8
BWx8

Leg Extensions
130x14
130x14
130x14
130x14

Laying Leg Curls
90x8
90x8
90x10
90x10

Slowly getting stronger and more motivated on legs. Hoping to add a few leg sets onto my back session later today. ****s getting fun again

[Exane]

Sunday 2/10: Chest/Biceps/Triceps

BB Bench Press
135x14
185x12
225x10
225x10
225x8
245x4
135x18

Incline Flys
50'sx10
50'sx10
50'sx10
50'sx10
50'sx10

Incline DB Press
60'sx12
75'sx10
90'sx8

Decline BB Bench Press
135x12
185x10
185x10
185x10

Cable Flys (FST-7)
30'sx12
40'sx10
40'sx10
40'sx10
30'sx10
30'sx10
30'sx10

DB Curls
35'sx10
35'sx10
35'sx10
35'sx10
35'sx10

w/ Cable Rope Pulldowns
80x14
100x10
110x10
120x8
120x8

EzBar Cable Curls
80x10
80x10
80x8
70x10
60x10
50x10

Seated Cable Overhead Triceps Extensions
70'sx10
80'sx10
80'sx10
80'sx10

Spider Curls
20'sx14
25'sx12
30'sx10
30'sx10

Dips
BWx20
BWx16
BWx16


Decided to add in Chest to my normal Sunday Gunday routine instead of hitting it today. Been doubling up some body parts as of late and I am liking that so I will most likely hope back on a 3 day split for the time being and just cycle that as much as possible. Chest/Delts, Back/Legs, Biceps/Tricpes.

Looking forward to a Beastly Back/Leg day today. I also added in swimming 3-4 times a week to help with the shredding, using it for my sprints/HIIT ontop of finishing up Insanity... we just got into the second month so we are doing the MAX workouts now. I am eat/sleep/breathing this ****

And I start tanning again today. Definition, here I come

[BabyOilBrah]

Holy fuk mike your squats defy my body's logic. I could never go narrow stanced like that while hitting depth/staying upright. Looking lean af as well; how much are you cutting per week?

haha thanks bro. I've slowed my cut down and upped cals some. Currently trying to find what has me losing about a 0.5 lbs per week. Slowwwww cutting into the single digits.

You made those look waaay too easy

Also, how did the snowstorm turn out in your area?

They weren't too bad, I have a repout set with 370 this week. That should be tough.

My immediate area not too bad, we didn't lose power and got about a foot and a half of snow. East of me got it bad though, I work east of where I live and my drive in this morning was nuts, they got way more down here, probably 2-3 feet.

Nice squats Mike. Your form doesn't ever breakdown. lol

What type of Hanging Leg Raises do you do?

Well with moderate weight it shouldn't....though I've never done this much beltless work. 370 should be interesting without a belt.

Hanging from my pullup bar, straight leg raises.

Close stance squats with flawless form dude.. Very very impressive.

Thanks Bob!

Well now I just feel bad about my squats lol

no need to be upset bonkies

I share this feel.


Mike, those are impressive squats.
Heavy ass weight, great form, and didn't even struggle.
Holy sht.

It's always been my best lift, I'm a sh*tty DLer and a below average bencher.

loving the squatting BOB - technique looks good...

Thanks man.

Mike ..... Awesome depth on those reps = pretty much ATG! Great control and speed out of the hole. Really made it look too easy!

They felt great thanks Andrew. Everything felt pretty fast/easy.

your squats always kick ass Mike! you got some strong ass squats brah

how quick do the 5s jump each week? that's a solid bro workout right there!

physique is on point, you're going to have one super impressed and happy mrs. by end of the cut, ha! (though she'll prolly be jelly of all the summertime attention, ha). seriously though, cut seems ahead of schedule and weights are progressing nicely. you get a doingitright.jpg for that

Thanks Tim. 5's jump pretty good, this week I have my repout with 370. Deadlifts I have the week 2 with 4x5 @405lbs, then the next workout a repout with 445. Bench repout is 280.

Sunday

been skiing/hiking the past couple days.. will get a new vid up soon

today was ski + work + lift = pretty solid day

lifted solo, would have just killed it if I had someone to lift with and get some spots tonight...

Cranked all this out in an hour. Was moving fast and pumped. Felt good
(would have cranked more volume too, but gym lights went out at 'closing' time)

Two more workouts ahead: Tue/Thu, then time for some JaPOW (Japan powder)!
Hope my back holds up - going to be doing lots of core/foam rolling/stretching/etc.. this week and next

LOL you did kill it man! Skiiing and hiking and all this lifting! Absolutely killed the DB presses, arnolds, lateral raises, and CGBP. Weights towards the end were still heavy and the fact you fit that in an hour is remarkable. Would have taken me 90 minutes. Solid conditioning is solid.

Fckin awesome yall got here. IN

Welcome

Mike. Nice squatting bro! ATG for the win!

Tim. Badass workout dude, you hit everything hard. Nice Rear Delt work sir!

Thanks breh!

Firday 2/8: Legs/Back/Abs

Box Squats
135x16
225x14
315x10
315x10
315x10

Looking very nice dude, this is excellent weight/volume. Keep it up!


but what's a fir day? :}

[fittofattofit]

Exane ..... monster volume sessions!
Really mirin' those box squats --- 315 x 10 to the box is beastly! How low do you go?

[Exane]

Looking very nice dude, this is excellent weight/volume. Keep it up!


but what's a fir day? :}

haha,****you.jpeg

Lol, idk but Google Chrome thinks it legit so it must be...

Exane ..... monster volume sessions!
Really mirin' those box squats --- 315 x 10 to the box is beastly! How low do you go?

Its just about parallel. Need to start snagging an actual box from the trainers so I can train lower. They have to lock that **** up because people will either steal everything, **** it up, or injure themselves. It sucks but I have full access to everything, thankfully.

[Ironlife]

That is a real cool pic Mike, the delt and pec tie in is so evident.! Amazing really.


Whats the next rep out on bench on this program?

Loved the squats too, so fast and explosive

[Bonkies]

Sunday 2/10: Chest/Biceps/Triceps

And I start tanning again today. Definition, here I come

mirin Exane, go hard on the back and legs sesh today

[BabyOilBrah]

That is a real cool pic Mike, the delt and pec tie in is so evident.! Amazing really.


Whats the next rep out on bench on this program?

Loved the squats too, so fast and explosive

Thanks bro. The next bench repout is 280, coming up on Thursday. I'm going to deload after the 5's wave is done for a week. Then hit the 3's wave fresh.

[12ccopeland]

Tim that's insane that you did that all in an hour man; great job :O

Exane, Insanity is fukking crazy. I did almost the entire program, except I did it a school so we only did 5 days a week. Month two was surreal. That program taught me how to dig deep.

[-Gin-]

Sunday

been skiing/hiking the past couple days.. will get a new vid up soon

today was ski + work + lift = pretty solid day

Man, that's some crazy volume in an hour...it'd at least take me 1.5 hours and that'd be pushing it!

Friday 2/8: Legs/Back/Abs

Box Squats
135x16
225x14
315x10
315x10
315x10

Awesome numbers on the box squats, bro!

My immediate area not too bad, we didn't lose power and got about a foot and a half of snow. East of me got it bad though, I work east of where I live and my drive in this morning was nuts, they got way more down here, probably 2-3 feet.

Oh wow, not losing power is huge...we got probably around the same amount of snow, maybe a bit more, but we were out of power for over 36 hours. Luckily, our stove runs on gas so we were able to cook food / make tea / etc and we had the generator hooked up so had the heat going, too, but I don't think everyone else was as lucky as us. Had one of our neighbors crash the night 'cos everything ran on electricity (so no food, shower, etc) and his house was ~40 degrees indoors.

[BabyOilBrah]

Oh wow, not losing power is huge...we got probably around the same amount of snow, maybe a bit more, but we were out of power for over 36 hours. Luckily, our stove runs on gas so we were able to cook food / make tea / etc and we had the generator hooked up so had the heat going, too, but I don't think everyone else was as lucky as us. Had one of our neighbors crash the night 'cos everything ran on electricity (so no food, shower, etc) and his house was ~40 degrees indoors.

Damn that's rough dude, glad to hear you made it through alright, the generator was huge. Nice of you to accommodate the neighbor. We had something similar Halloween 2011, we got that freak snowstorm in late Oct and it knocked power out here for a week. Everything in my house runs on electricity and we didn't have a generator. Needless to say we were sleeping in coats. I have a fireplace and that could heat the family room/kitchen area but the bedroom was cold. I remember the temp being somewhere in the 40s. The last couple nights we stayed at my parents' as they got power back earlier.

[-Gin-]

Damn that's rough dude, glad to hear you made it through alright, the generator was huge. Nice of you to accommodate the neighbor. We had something similar Halloween 2011, we got that freak snowstorm in late Oct and it knocked power out here for a week. Everything in my house runs on electricity and we didn't have a generator. Needless to say we were sleeping in coats. I have a fireplace and that could heat the family room/kitchen area but the bedroom was cold. I remember the temp being somewhere in the 40s. The last couple nights we stayed at my parents' as they got power back earlier.

Man, I could not imagine being out of power for more than a few days...never mind a week. It's not so bad during the day time as you can read a book, but when it starts getting dark around 4 o'clock and your laptop runs out of batteries, there's nothing to do other than sleep (not that sleeping is bad lol).

Well, fingers crossed neither of us will have to go through any power outages again anytime soon

[BabyOilBrah]

Man, I could not imagine being out of power for more than a few days...never mind a week. It's not so bad during the day time as you can read a book, but when it starts getting dark around 4 o'clock and your laptop runs out of batteries, there's nothing to do other than sleep (not that sleeping is bad lol).

Well, fingers crossed neither of us will have to go through any power outages again anytime soon

I was going to work everyday. I remember people were showering at the gym downstairs, it was nuts. You couldn't buy a generator anywhere because they were all sold out.

[-Gin-]

I was going to work everyday. I remember people were showering at the gym downstairs, it was nuts. You couldn't buy a generator anywhere because they were all sold out.

U wot m8?

Yeah, having a generator is key. My neighbor said he was gonna purchase one after this chitstorm lol

[BabyOilBrah]

U wot m8?

Yeah, having a generator is key. My neighbor said he was gonna purchase one after this chitstorm lol

srs, it was better than being at home. The gross thing was I couldn't shower in the morning (well water, electric pump :/) so I'd have to shower my my mother in laws the night before as she had city water.

haha thats when most people buy the equipment.

[nwskier]

Man, that's some crazy volume in an hour...it'd at least take me 1.5 hours and that'd be pushing it!

Might have been a few minutes over an hour, but definitely under 70 minutes total (got to gym at 8pm, lights went out at 9:10)

thanks!

Tim that's insane that you did that all in an hour man; great job :O

fast paced for me too! just moved through that session

Thanks bro. The next bench repout is 280, coming up on Thursday. I'm going to deload after the 5's wave is done for a week. Then hit the 3's wave fresh.

Thanks Tim. 5's jump pretty good, this week I have my repout with 370. Deadlifts I have the week 2 with 4x5 @405lbs, then the next workout a repout with 445. Bench repout is 280.

LOL you did kill it man! Skiiing and hiking and all this lifting! Absolutely killed the DB presses, arnolds, lateral raises, and CGBP. Weights towards the end were still heavy and the fact you fit that in an hour is remarkable. Would have taken me 90 minutes. Solid conditioning is solid.

cheers mike! session felt awesome.

those 5s are going to get tough real fast, but I know you will crush it! should be fun

Sunday 2/10: Chest/Biceps/Triceps

Decided to add in Chest to my normal Sunday Gunday routine instead of hitting it today. Been doubling up some body parts as of late and I am liking that so I will most likely hope back on a 3 day split for the time being and just cycle that as much as possible. Chest/Delts, Back/Legs, Biceps/Tricpes.

Looking forward to a Beastly Back/Leg day today. I also added in swimming 3-4 times a week to help with the shredding, using it for my sprints/HIIT ontop of finishing up Insanity... we just got into the second month so we are doing the MAX workouts now. I am eat/sleep/breathing this ****

And I start tanning again today. Definition, here I come

and to think you couldn't add in any more volume, Sean?!! ha. great workout.

swimming for HIIT is awesome. did you swim growing up? I swam in age group as a kid, remember having a meet at the big outdoor pool at Clayton Shaw Park a long long long time ago, lol.

still can't believe all the conditioning work + weights. you've got some excellent work capacity my friend

Friday 2/8: Legs/Back/Abs

Slowly getting stronger and more motivated on legs. Hoping to add a few leg sets onto my back session later today. ****s getting fun again

nice brah! another sick workout, liking all the rows and sets

Tim. Badass workout dude, you hit everything hard. Nice Rear Delt work sir!

thanks sean! yep, coming after you on those rear delt flys. ha. love hitting heavy, high volume rear delts

Japan Powder you say!? Aware me.

skiing in Japan. they get some of the most snow in the world. and powder skiing is where it's at!
dont' worry, there will be vids no doubt!!

Fckin awesome yall got here. IN

welcome

Woo hoo! Jealous of everything except the plane rides.

haha

Tim ... Bummer to have to work on the Sunday, but great to get the skiing and the lift in as well. I've been missing your POV vids this year --- they always get me inspired to hit the snow again. I know the weather has been bad across US and Canada but the snow cover everywhere is looking thick and the skiing must have been fantastic
Awesome session for 60 minutes --- you always make me feel really guilty that you squeeze in so much volume, and then you manage to have a finish with some killer sets with the close grips!
A great day was had!

yep it twas, thanks

Good stuff, Tim. That's a chit load of volume to cram into an hour!

thanks!

[-Gin-]

srs, it was better than being at home. The gross thing was I couldn't shower in the morning (well water, electric pump :/) so I'd have to shower my my mother in laws the night before as she had city water.

haha thats when most people buy the equipment.

Oh, true. I couldn't imagine driving on the snow too long...went for a 10 mins drive to the gas station to get more fuel for the generator and the roads were slippery as fawk!

Well, guess we'll see how lucky he is

Might have been a few minutes over an hour, but definitely under 70 minutes total (got to gym at 8pm, lights went out at 9:10)

thanks!

Even still, that's some serious work in such a short time. Awesome work!

[BabyOilBrah]

haha Tim I was on the swim team when I was a little kid. Our relay team was nasty.

Oh, true. I couldn't imagine driving on the snow too long...went for a 10 mins drive to the gas station to get more fuel for the generator and the roads were slippery as fawk!

Well, guess we'll see how lucky he is

Depends on the car/tires. You don't have 4WD?

[nwskier]

haha Tim I was on the swim team when I was a little kid. Our relay team was nasty.



Depends on the car/tires. You don't have 4WD?

Ha too funny! Yeah I swam through high school but then started competing in skiing in college.

But dominated the relays! I will probably get back in the pool for some workouts in march!

[-Gin-]

haha Tim I was on the swim team when I was a little kid. Our relay team was nasty.

Depends on the car/tires. You don't have 4WD?

We do. It's just our town does a piss poor job plowing the roads, so it's all frosted over. Though most of it has melted now due to the warm weather.

[nwskier]

Oh, true. I couldn't imagine driving on the snow too long...went for a 10 mins drive to the gas station to get more fuel for the generator and the roads were slippery as fawk!

Well, guess we'll see how lucky he is


Even still, that's some serious work in such a short time. Awesome work!

Thanks gin!

[BabyOilBrah]

Ha too funny! Yeah I swam through high school but then started competing in skiing in college.

But dominated the relays! I will probably get back in the pool for some workouts in march!

lol nice brah

We do. It's just our town does a piss poor job plowing the roads, so it's all frosted over. Though most of it has melted now due to the warm weather.

yeah weather is warming up with some rain now.

[jshaw5]

5's Wave / Intensification Phase / Squat

Sick squats man. That deep and beltless, making them look that easy, that's fukcing strong man.

Sunday

Nice work man, those DB presses are strong as hell.

Friday 2/8: Legs/Back/Abs

Sunday 2/10: Chest/Biceps/Triceps

You and your crazy volume. I don't know how you do it, but it's just not fair to the rest of us. Awesome work man.

My immediate area not too bad, we didn't lose power and got about a foot and a half of snow. East of me got it bad though, I work east of where I live and my drive in this morning was nuts, they got way more down here, probably 2-3 feet.

I heard some spots in CT got as many as 40"

It's always been my best lift, I'm a sh*tty DLer and a below average bencher.

BOB pls

Damn that's rough dude, glad to hear you made it through alright, the generator was huge. Nice of you to accommodate the neighbor. We had something similar Halloween 2011, we got that freak snowstorm in late Oct and it knocked power out here for a week. Everything in my house runs on electricity and we didn't have a generator. Needless to say we were sleeping in coats. I have a fireplace and that could heat the family room/kitchen area but the bedroom was cold. I remember the temp being somewhere in the 40s. The last couple nights we stayed at my parents' as they got power back earlier.

I was going to work everyday. I remember people were showering at the gym downstairs, it was nuts. You couldn't buy a generator anywhere because they were all sold out.

That storm sucked ass. We hung out and showered at our parents and grandparents houses, but we had to sleep at home because we couldn't take our dog with us, and he kept barking all night while we were out.