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

[Juggernaut0]

Thx Bull ^^^^



Probably around 500

Fixed.

[DoubleDwayneBow]

Oh dear dem squats big mike

[BabyOilBrah]

Fixed.

I wish, maybe with a little work.

Oh dear dem squats big mike

Thanks man

[Exane]

Friday 12/7: Squats

BB Back Squats
135x14
225x12
315x6
135x15*

*Drop set

w/ DB Lunges
45'sx7
45'sx7
45'sx5

Seated Calf Raises
2 Plates x 12
2 Plates x 12
2 Plates x 12



Monday 12/10: Bench

BB Flat Bench
135x22
185x18
225x13
275x2

DB Incline Bench
70'sx12
100'sx6
100'sx5

Chins
BWx12
BWx12
BWx8

w/ Peck Deck
130x12
130x12
130x10


Quick workouts, focusing everything on the compounds but still trying to keep from pushing too hard cause of injuries that are still healing. I am loving this routine and all the time off, not going to lie. I feel better and bigger then I have in a long while..... the trick though is to stay lean as well. This will probably keep evolving and changing, because I am mostly winging it all right now, but I am definitely in a casual lifting mind set atm....

[b0yer2]

Quick workouts, focusing everything on the compounds but still trying to keep from pushing too hard cause of injuries that are still healing. I am loving this routine and all the time off, not going to lie. I feel better and bigger then I have in a long while..... the trick though is to stay lean as well. This will probably keep evolving and changing, because I am mostly winging it all right now, but I am definitely in a casual lifting mind set atm....

I had trouble with soreness after a few weeks, so if I were you I would think about a deload after 6 weeks. You're workouts are a lot less volume than mine were, so maybe it will work long term. Glad you feel bigger and stronger, Maybe walk on the treadmill or something after the workout to get lactic acid out of your body and burn a few cals to stay leaner.

Good work man.

[BabyOilBrah]

Friday 12/7: Squats

Monday 12/10: Bench

Nice work there brotha, how many times a week you lifting now? Feeling much better injury wise because of the added rest I take it.

[Juggernaut0]

As long as you're doing productive work for the compounds, that's what's important. Get healthy soon Exane.

[nads786]

I'll add to the rest days as well. My elbow tendinitis seems to feel a lot better benching once a week vs twice. How about adding some form of cardio on your off days?

[Exane]

I had trouble with soreness after a few weeks, so if I were you I would think about a deload after 6 weeks. You're workouts are a lot less volume than mine were, so maybe it will work long term. Glad you feel bigger and stronger, Maybe walk on the treadmill or something after the workout to get lactic acid out of your body and burn a few cals to stay leaner.

Good work man.

That is the plan, I should be hitting a bike or the stair climber at least every other day to keep the cals moving..

The soreness from the routine me and you talked about was unbearable, my body finally had enough and now here I am, lol.

Nice work there brotha, how many times a week you lifting now? Feeling much better injury wise because of the added rest I take it.

Right now, nothing is set in stone. 3 or 4 times, maybe, currently... but it will be based on how I feel and how driven I feel that day, sad to say.

As long as you're doing productive work for the compounds, that's what's important. Get healthy soon Exane.

I agree, that is why I am trying this. I want to stay hitting my compounds hard to keep my strength and size up. Keeping from training too much to see if I can grow this way, giving myself more time to grow between each session.

I'll add to the rest days as well. My elbow tendinitis seems to feel a lot better benching once a week vs twice. How about adding some form of cardio on your off days?

All my joints are doing better with the time off.

And that is what I am trying for... its just that cardio is so dang boring for me. Might pick up playing basketball again or something.

[12ccopeland]

Friday 12/7: Squats

Monday 12/10: Bench

Unreal volume man :O

[BabyOilBrah]

Chest/Bis

*1 min rest between all sets, 5 min in between body parts

Decline BB Bench

135x12
225x10
285x6

Incline DB Bench

70sx10
90sx6

DB Flyes

40sx12
60s6

*5 min rest

DB Concentration Curl

30sx12
50sx7

BB Curls

115x6




Forgot how hard this kind of workout was, short, but balls to the wall every second. The pump I get from this really rivals when I do epic volume.

[nads786]

Damn that's a tough pace to keep up good workout! It gives you the same pump as high volume? Interesting

[Bonkies]

sounds intense as hell, have you been trying for any P.Rs this bulk? or just smashing intensity and volume.

[nwskier]

Awesome pics Tim! powder looks immaculate. Can't wait for the vid.

thanks! hoping to get some vids soon, but they didn't have the camera I wanted in stock, so still waiting on that

Tim...... nice volume on the flat bench and close-grip and hard work after a day trashing the legs
I emailed that pic from the bottom of thunder to my ski m8s and that thick powder and the blue skies has got them buzzing

yeah the snow has been great, but i've been slammed w/ work so haven't been able to get out as much as I'd like to.
benching is good, still staying light though on the weight. hoping to ramp it up again over the next few weeks

Thanks Tim, decent CGBP after the flat benching!

cheers, mike! cgbp felt decent. still trying to allow my injuries to fully recover

Strong Benching NWskier.

Nice benching man.

^ thanks fellas

Friday 12/7: Squats

Monday 12/10: Bench

BB Flat Bench
135x22
185x18
225x13
275x2

Quick workouts, focusing everything on the compounds but still trying to keep from pushing too hard cause of injuries that are still healing. I am loving this routine and all the time off, not going to lie. I feel better and bigger then I have in a long while..... the trick though is to stay lean as well. This will probably keep evolving and changing, because I am mostly winging it all right now, but I am definitely in a casual lifting mind set atm....

he's back!

that's a good approach. workouts can be more fun sometimes winging it, too.

225x13? you trying to make me feel good about my 225x14 last week? (inb4 you get back to 315+ for reps)

Chest/Bis

*1 min rest between all sets, 5 min in between body parts

Forgot how hard this kind of workout was, short, but balls to the wall every second. The pump I get from this really rivals when I do epic volume.

yeah buddy, short rest time will get that tempo up! at first glance doesn't look like much (compared to all of our usual volume) but once you digest the numbers/sets with the minimal rest- and that's a bitchin' workout

funny, we all started w/ high volume and trended toward shorter sessions lately. i'm about to see how the lower back responds to some volume right now

[BabyOilBrah]

Damn that's a tough pace to keep up good workout! It gives you the same pump as high volume? Interesting

it's insane, key is the low rest, makes for excellent hypertrophy despite low volume.

sounds intense as hell, have you been trying for any P.Rs this bulk? or just smashing intensity and volume.

it's rough, but I like this style of lifting. PRs so far were reps, not maxes: 80sx10 on DB shoulder press and 315x4 on decline bench.

thanks! hoping to get some vids soon, but they didn't have the camera I wanted in stock, so still waiting on that
cheers, mike! cgbp felt decent. still trying to allow my injuries to fully recover

funny, we all started w/ high volume and trended toward shorter sessions lately. i'm about to see how the lower back responds to some volume right now

Gotcha bud, I shall wait patiently. Heal up.

haha I know, I had done this style when I had my own log. Being busy has me going back to it. I do really enjoy it, short but going nuts the whole time.

Kill it bro!

[jshaw5]

Exane - awesome work man, love the volume

Mike - my chest/bis are on fire just from reading that lol. In and out in like 20 minutes or what?

[dopamine72]

Nice benching Tim. And nice squatting, pressing Mike/Ex.

[nwskier]

Nice benching Tim. And nice squatting, pressing Mike/Ex.

thanks Colin!


Tuesday Dec 11th: Lower/Back

more/less a 'test' workout to see how the back was coming along so focus on light weights and strong but slow reps

Squats
135x10
185x10
225x10
225x10
225x10
225x10
225x8

*comments below

BB Yates Rows
135x15
225x12
225x12
225x12
225x12
225x12

Seated CG Cable Rows
140x10
140x10
140x10
140x10

Single Leg Hamstring Curls
superset with Hypers
80x10, 10
80x10, 10
80x10, 10
80x10, 10

went with no weight on hypers- slow, controlled reps

WG Lat Pulldowns
160x8
180x8
200x8
220x6
200x7
180x10

Finish w/ foam roll, stretch, core, etc..


Nothing earth shattering about the weights today. Wanted to put my body though a fairly high volume back session at lower intensity. It's been an up/down struggle the last 3 weeks since that stupid car accident so I can't train as heavy or intense as I normally do (which sucks cause by nature i'm a competitive person). Just trying to be patient and walk that fine 'recovery' line. Chest/Arms feel pretty decent again, so that's good. Things are getting better, just a slower process than I would like. /end rant. Hoping any DOMs tomorrow are good, and lower back continues to heal up proper so I can get my training back to where it should be. Workout overall felt really good so we'll see how tomorrow goes! Also on the plus side, triceps and back were looking more cut than usual today

[2 D]

How is the back? It was whiplash right?

Dude, you're the king of patience, with all you've been through with your delts and shoulders, waiting for a bit more full recovery you KNOW will be worth it. Numbers are very respectable regardless dude, it's good to want progress, but sometimes you gotta look at the overall picture. And considering the current situation that is a good workout IMO.

Tim, I want my mountain/skiing/snow pron.

Cheers dude.

p.s. got job in Chi city, amped about it. Looking for places to live now.

[nwskier]

How is the back? It was whiplash right?

Dude, you're the king of patience, with all you've been through with your delts and shoulders, waiting for a bit more full recovery you KNOW will be worth it. Numbers are very respectable regardless dude, it's good to want progress, but sometimes you gotta look at the overall picture. And considering the current situation that is a good workout IMO.

Tim, I want my mountain/skiing/snow pron.

Cheers dude.

p.s. got job in Chi city, amped about it. Looking for places to live now.

yeah whiplash. was sitting in traffic at standstill and stupid gal wasn't watching the road and hit us from behind at about 20-25mph-ish. it's getting better, but sucks it is taking longer. I'm not whole without full intensity when it comes to lifting, skiing, etc... just glad to be super busy with work atm

cheers andy, appreciate that.

and CONGRATS! that is awesome. so stoked for you and the new job!

ski pron will have to wait another couple days - i'm waiting on a new camera (hopefully soon!)

[2 D]

Thanks dude, ate at Clarks dog yesterday, dunno if you're familiar. It was pretty damn good, also Lou Malnati's (sp?).

Bought a mix batch of good scothes (tasters set from Glenmorangie) and had a few in the car ride home (was being driven).

Very happy and excited.

If you're ever in town we need to meet up, I am actively also searching for quality gyms near lincoln park and the loop, preferably ones w/good indoor pools.

[The Shoeless Wonder]

pussy ass yates

[dopamine72]

Yates rowing more than squats like a boss

hope that whiplash gets better soon once again

[nads786]

Thanks dude, ate at Clarks dog yesterday, dunno if you're familiar. It was pretty damn good, also Lou Malnati's (sp?).

Bought a mix batch of good scothes (tasters set from Glenmorangie) and had a few in the car ride home (was being driven).

Very happy and excited.

If you're ever in town we need to meet up, I am actively also searching for quality gyms near lincoln park and the loop, preferably ones w/good indoor pools.

Lou's is epic!!! Where are you originally from? Xsport has a location in Logan square pipers alley and state street all should have parking too

[fittofattofit]

Exane ...... two 'quick' workouts with plenty of volume. Strong skwatz and mirin' that flat benching 185 x 18, and then the 225 x 13
B.O.B ...... killer chest pump with that workout and 1 minute breaks between sets
Tim ...... that was a great back and legs session. Not your usual pyramid up to the really heavy sh!t, but 30 strong sets, and everything in the hyper range. The squats and rows should be a good test of how the whiplash is going. And looking more 'cut' than usual? Your back and arms always show plenty of definition so you must be looking really nasty at the moment!

[2 D]

Lou's is epic!!! Where are you originally from? Xsport has a location in Logan square pipers alley and state street all should have parking too

Col, OH.

I don't have a car, or at least I won't in Chicago. I don't see the need tbh. How late does the L run?

[adamsz]

Tuesday Dec 11th: Lower/Back

Great job on that session Tim. Despite you thinking that there was "Nothing earth shattering about the weights," I gotta disagree a little bit. 225 x 8-10 x 5 sets on squats is no fukin joke. You have to have great conditioning to hammer out higher rep squats like that, which I know you do. I think I would definitely struggle with that, serious.

[Exane]

Unreal volume man :O

Thanks brah!

Chest/Bis

*1 min rest between all sets, 5 min in between body parts

Decline BB Bench

135x12
225x10
285x6

Incline DB Bench

70sx10
90sx6

DB Flyes

40sx12
60s6

*5 min rest

DB Concentration Curl

30sx12
50sx7

BB Curls

115x6




Forgot how hard this kind of workout was, short, but balls to the wall every second. The pump I get from this really rivals when I do epic volume.

I like the workout dude, some good strong lifts!

he's back!

that's a good approach. workouts can be more fun sometimes winging it, too.

225x13? you trying to make me feel good about my 225x14 last week? (inb4 you get back to 315+ for reps)

Oh I will be back, bratha! haha. 225 for 14 is beast though bro, you should feel good about that.

Exane - awesome work man, love the volume

Nice benching Tim. And nice squatting, pressing Mike/Ex.

Thanks guys!

tTuesday Dec 11th: Lower/Back

more/less a 'test' workout to see how the back was coming along so focus on light weights and strong but slow reps

Nothing earth shattering about the weights today. Wanted to put my body though a fairly high volume back session at lower intensity. It's been an up/down struggle the last 3 weeks since that stupid car accident so I can't train as heavy or intense as I normally do (which sucks cause by nature i'm a competitive person). Just trying to be patient and walk that fine 'recovery' line. Chest/Arms feel pretty decent again, so that's good. Things are getting better, just a slower process than I would like. /end rant. Hoping any DOMs tomorrow are good, and lower back continues to heal up proper so I can get my training back to where it should be. Workout overall felt really good so we'll see how tomorrow goes! Also on the plus side, triceps and back were looking more cut than usual today

Volume is sickening broseph, miss that ****. Awesome workout!

Exane ...... two 'quick' workouts with plenty of volume. Strong skwatz and mirin' that flat benching 185 x 18, and then the 225 x 13

Thank you Fit!

[Exane]

Tuesday 12/11: Upper Back/Biceps/Delts

Incline DB Curls
35'sx14
35'sx14
35'sx10

Laying Incline Rear Delt Raise
35'sx16
35'sx16

Bentover BB Rows
135x14
185x8
185x8
185x10
225x6
225x8

BB Shrugs
225x16
225x16

BB Curls
65x14
65x14
65x12
45x12

[b0yer2]

That is the plan, I should be hitting a bike or the stair climber at least every other day to keep the cals moving..

The soreness from the routine me and you talked about was unbearable, my body finally had enough and now here I am, lol.

I hear you. I had to move to a 4 day split after it with weekends off. It feels weird to have that many days off. My Off days are just walking for an hour on the treadmill. I think my body is growing though, but not sure.