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

[Exane]

Each gram of carb you eat holds 4g of water. if it bothers you that much eat a higher fat diet and start eating jars of peanut butter

I go through pb like its going out of style, brah

The Weekend Back Destruction

Wow, what an awesome weekend- and I just crushed my back.

Friday: Had pretty intense game of kickball (lol srs!). Played SS and Right Center, caught the game ender. Totally laid out this guy when playing SS. He wasn't paying attention to infield fly, staring at sky, then started running right into me. I just stood there and he fell down and got all pissed off. Pretty fukn' funny actually. Dat core strength, haha. Ended up doing a work event afterwards and then chowing down on the ultimate cheat meal (Bleu Cheese Waffle Fry Fondue) with a fukn' fantastic steak and green beans.



Saturday: Stand-Up Paddleboarding for 4.5 hours. Last 90 minutes was spent fighting an uphill breeze that was blowing about 15-20mph and creating 1 foot waves. freaking exhausting work getting back to our beach area.

Was planning to lift, but ended up going to a free concert in town instead.

Slide Lake


View from the road/lake looking back at the Tetons


Saw a couple buffaloes away from their bison herd, getting some shade



Oh and then there was Sunday!

1. Whitewater Kayak
2. Extreme Inner Tubing!
3. Back destruction in gym!


No pics from the river today, but had an absolute blast. My buddy got tossed in a huge wave, I was laughing until I had to take it on. Got up to the top of a bigger than anticipated wave train (pushing class III), and when I popped up on top the 2nd wave and was about to get flipped, I pushed my weight forward for the save! Have no idea how I got out of that mess, but it was fun as hell. Was about 94F today, so the cold mountain/dam fed river temps were exactly what was needed.

oh, yeah I guess there was a workout today... rows are starting to come back stronger. Can't wait to get back to where i was last year.

Sunday: Back!

post-workout weight: 185.5lbs


Warm-Up
Jump Rope - 7 minutes
Core/Low Back physio and rehab: 20 minutes

BB Yates Rows
135x15, 135x15
225x12
255x8
285x5
285x8
315x6
345x5
345x4
315x8
225x15 light as fuk, felt awesome. great mmc

Still a little complacent on the rows with the low back, but shifted my grip a little narrower than normal. Also used a little more momentum than normal on the 345 sets. Didn't want to stress the low back too much.

BB Pendlay Rows
225x5
245x4
245x5
245x5
245x5
225x5

oh yeah, 225-245 was going up like a feather. these are probably my favorite type of rows. absolute power movement. Going to slowly increase the weight and reps on these. Got close to 3 plates last year. With some luck and solid training, might be able to get close to that by end of year?

Weighted Chins
45x8
70x5
90x5
90x5
90x5
90x4
70x5
70x5
45x8

well, WTF? strength was way down on these, but I think I just hit a wall. Made sure to make every rep count tho

Hypers
bw x 10
bw x 10
45 x 8
45 x 8
45 x 8
bw x 10
bw x 10

Just trying to get these down again. Weight was super light

Plate Raises w/ Truck Drivers
25x10, 25x10
25x10, 25x10
25x10, 25x10
25x10, 25x10

Sick pump in the mid back. Felt awesome to do these again
Key on the plate raises is to actually use less ROM. Make it a ton harder as you have to stabilize your core

CG UH Lat Pulldown
160x10
180x10
220x5
240x5
240x5
180x10

Too spent at this point - was going to do some reverse hypers and more core work, but I think I crushed myself pretty good

And for your time- can't remember if I posted this, but from Kaskade DJ'ing the Day Club at Marquee when I was in Vegas a few weeks ago. Did. Not. Disappoint!

Cant see the picks but damn bro, sounds like an epic weekend! Back is freakish strong and getting stronger, keep it up mang!

[Exane]

Friday 6/28: Biceps/Triceps

DB Curls
35'sx10
45'sx9
55'sx8
55'sx6
55'sx4
35'sx14
30'sx22

DB Overhead Tricpes Extensions
60x14
60x16
70x14
80x12
90x12
90x12
55x16
40x30

Ezbar Cable Curls
30x18
80x14
80x14
80x14
80x14
80x14
80x14
60x22

w/ Dips
BWx22
BWx22
BWx22
BWx22
BWx22

Single Overhead Biceps Curls
30x12
30x12
30x12
30x12
30x12

Single Arm Triceps Pulldowns
30x10
30x10
30x10
30x10
20x12
20x12
20x12
20x12

[Exane]

Saturday 6/29: Chest / Back Width / Back Thickness - Post Workout Weight: 179.0 lbs - Fasted

Incline Bench
45x16
135x14
185x14
225x8
225x8
185x14
135x22

Flat DB Bench
70'sx10
90'sx10
110'sx8
130'sx7
130'sx7
70'sx22

Incline Cable Flys
30'sx18
40'sx12
40'sx12
40'sx12
40'sx12
30'sx16
30'sx16

Chins
BWx10
BW+45x6
BW+90x5
BW+90x5
BW+90x5
BW+90x5
BWx12
BWx16

BB Bentover Rows
45x16
135x12
185x12
185x12
225x10
225x10
275x8
275x8
135x16

Seated High Cable Rows
100x16
120x16
140x14
140x14
140x14
140x14
150x20

Cable Lat Pulldowns
125x10
150x10
150x10
150x10
100x10


Really good workout. Strength was down due to training fasted, but pretty happy with what I was able to do and how much I did. Strength is definitely on the rise still. Went back for a second workout with the girl after some food, we hit it pretty hard.

Second Session: Forearms/Abs/Cardio

Forearm Curls & Forearm Twist
30'sx18/18
30'sx18/18
30'sx18/18

Hammer Curls
40'sx11
40'sx11
45'sx10
45'sx10
50'sx9
50'sx9

Reverse Forearm Curls
70x12
70x15
70x18

DB Side Bends
50x10
50x12
50x12
50x12
70x10
70x10

Wood Choppers
40x14
50x14
60x14
60x14
60x14

w/ Hanging Leg Raises
BWx8
BWx10
BWx10
BWx10
BWx10

Cable Crunches
130x18
160x16
160x16

[nwskier]

Crazy life skiier, insane rowing and pendlays as always m8

yeah guess it can seem crazy at times, but taking full advantage of life, for sure!

NWSkier .... Huge weekend Tim. That blue cheese waffle fry fondue looks sick! Talk about loaded up in cals. From Trio in Jackson if my memory serves
186 as well ... I hear that blue cheese waffle fry fondue is great cutting food

Beautiful pics .... it's hard to imagine it being 94º in the mountains but 4.5 hours paddling sounds great
So let's get this right:
4.5 hours paddling Saturday
White water kayaking Sunday am
Yates rows 345; Pendlays 245; 240 UH pulldowns Sunday pm
..... and you were feeling 'spent' ... see a pattern here?
Great job hammering your back and lats Tim. That means it must be time to hammer the chest tomorrow

haha, thanks for the bump. The waffle fry fondue is an excellent food source for cutting

Holy Christ Tim.. 100% Jealous dude.. Food, good times.. everything EPIC

lol it was epic indeed. fun ass weekend.

1. Hnnnnnnnggggg Tim those waffle fries look insane, do want.

2. Paddleboarding ftw, did it last year on the coast of Rhode Island (block island more specifically) and it was so much fun, spent hours out there just cruising around. And I agree what a workout, especially when you have to fight wind/currents. I remember thinking thank god I'm decently strong. Going back on vacation today to Block Island (leavin after work). Will definitely be doing more paddleboarding out there.

3. Sick back workout man! Row strength x9000



Quick update for me: I lifted twice over the weekend, lower and upper sessions. I didn't record any exercises, sets, or weights and just went to failure on reps and it felt awesome. I strictly went by feel and it was great. I'm off to Block Island for vacation until Sunday. I'll try to post in here when I can if I'm just chillin on the beach or something.

So jelly of the ocean paddleboarding! I've definitely enjoyed that the most, especially out in the surf. and yeah that was my thoughts exactly on fighting the wind/currents.

Sounds like some kick ass workouts. Glad you are hitting it good before some much deserved vacation. Have fun mang!

I go through pb like its going out of style, brah

Cant see the picks but damn bro, sounds like an epic weekend! Back is freakish strong and getting stronger, keep it up mang!

PB is the chit! can eat a jar in a sitting no problem, haha.

thanks bro, just trying to keep raising that bar back to where my back was before on the rows. gotta keep pushing!

Friday 6/28: Biceps/Triceps

I gotta try one of these sick high volume exane patented arm days sometime. that workout looks hella fun

Saturday 6/29: Chest / Back Width / Back Thickness - Post Workout Weight: 179.0 lbs - Fasted

Incline Bench
45x16
135x14
185x14
225x8
225x8
185x14
135x22

Flat DB Bench
70'sx10
90'sx10
110'sx8
130'sx7
130'sx7
70'sx22

Really good workout. Strength was down due to training fasted, but pretty happy with what I was able to do and how much I did. Strength is definitely on the rise still. Went back for a second workout with the girl after some food, we hit it pretty hard.

Still can't believe how freakishly strong you are on the DB pressing (chest n delts) not only fasted, but at 178ish! that pressing is so sick!

[-Gin-]

@nwskier - That fondue looks unreal! Did it taste as good as it looks? Live up to your expectations?

[azs]

Saturday 6/29: Chest / Back Width / Back Thickness - Post Workout Weight: 179.0 lbs - Fasted

130'sx7
130'sx7

That's insane strength man, especially at your weight, considering you were fasted, and considering you had done a bunch of sets on incline already.

[Bonkies]

That's insane strength man, especially at your weight, considering you were fasted, and considering you had done a bunch of sets on incline already.

haha, he doesn't even surprise me anymore, Ex is a freak.

[The Solution]

haha, he doesn't even surprise me anymore, Ex is a freak.

^^ He should honestly do a PL meet.. Srs.

[fittofattofit]

B.O.B ... enjoy your break Mike. I was in Bristol for a few weeks back in 2010 and the whole of RI looked like a great place for sailing and canoeing. All the paddling you're going to do will be a good upper body workout anyway


Exane ... I know you're training is hypertrophy style, but you've got some insane strength for your weight. Like Chef Bob says: ever think of a PL meet? Your power-weight ratio is phenomenal and you'd slay them in the 181 class

[nwskier]

@nwskier - That fondue looks unreal! Did it taste as good as it looks? Live up to your expectations?

everytime! it's a classic

[nwskier]

Monday July 1st ~ Chest

short workout tonight, going to hit lower tomorrow, then smash delts/tri on wed. then take 3-4 days off for some nice recovery


Happy Canada Day to my Canadian brobeans

BB Incline Bench
135x10, 135x12
185x10
225x10
225x8
235x5
235x5
225x8
245x5

BB Flat Bench*
225x5
225x5
255x5
255x5
275x3
245x5
225x8

*Superset with*

DB Flat Bench
85x12
85x12
75x12
75x12
60x12
50x15
50x15


Crappy sleep last night~ 4 hours? It was almost 100F tonight (and last night was 80 w/ no wind at 11pm). Not great when nobody has A/C. Never gets this hot in the mountains. And I sleep like FUUUUUUU when it's hot out. FTMFL. Slightly cooler tonight, hoping my excessive tiredness will kick into deep sleep

[ch3v3ll3]

damn nw that **** looked cool. Local science laboratory has some bison, but I'm fairly certain they are hybrids.

245x5 is massive work bro.

[nwskier]

damn nw that **** looked cool. Local science laboratory has some bison, but I'm fairly certain they are hybrids.

245x5 is massive work bro.

yeah any given day you can drive out into the national park and find the bison herds roaming. pretty cool.

thanks ryan! was a down day so i'll take that 245 fo sure! should be able to hit a lot more next time when i'm not feeling so damn tired or lethargic from the lack of sleep, lol. Incline has to be one of my favorite lifts

[-calvus-]

@Tim. Beast couple of workouts. Looks like the shoulder is holding up well with that incline work. I hear you on the crap sleeping when its hot. My house is sitting at 84 degrees right now. Nobody has AC here and its been in the 90s for the past couple of days. Looked like a fun weekend brah.

[fittofattofit]

Killer chest pump Tim supersetting the 275 BB with the 75lb DB reps, and all after the inclines

[Exane]

Quick update for me: I lifted twice over the weekend, lower and upper sessions. I didn't record any exercises, sets, or weights and just went to failure on reps and it felt awesome. I strictly went by feel and it was great. I'm off to Block Island for vacation until Sunday. I'll try to post in here when I can if I'm just chillin on the beach or something.

Missed this yesterday. Hope you have a good vacation brah!

PB is the chit! can eat a jar in a sitting no problem, haha.

thanks bro, just trying to keep raising that bar back to where my back was before on the rows. gotta keep pushing!

I gotta try one of these sick high volume exane patented arm days sometime. that workout looks hella fun

Still can't believe how freakishly strong you are on the DB pressing (chest n delts) not only fasted, but at 178ish! that pressing is so sick!

I can to, been hard to limit how much I consume currently.... PB really is a godsend when you are dieting down, that is for sure.

Sounds like you are on your way, just take care of your lower back on your way. Cant wait to see what you can do again!

Give it a try, the pump is amazing. Just be ready to leave your head phones in because you probably wont be able to reach them, haha!

And thank you sir!

That's insane strength man, especially at your weight, considering you were fasted, and considering you had done a bunch of sets on incline already.

Welcome brah! I appreciate it. Strength to weight is something I have been focusing on building, its my current goal I guess. Hoping to keep pushing that ratio more and more so stay tuned!

haha, he doesn't even surprise me anymore, Ex is a freak.

Bonkies pls

haha!

^^ He should honestly do a PL meet.. Srs.

Exane ... I know you're training is hypertrophy style, but you've got some insane strength for your weight. Like Chef Bob says: ever think of a PL meet? Your power-weight ratio is phenomenal and you'd slay them in the 181 class

^^Ha, maybe though I dont think I am anywhere near what a good PL can do. I just want to get stronger and stay healthy doing it. I appreciate the faith though, thank you guys! Both of you have been great support for me

Monday July 1st ~ Chest

short workout tonight, going to hit lower tomorrow, then smash delts/tri on wed. then take 3-4 days off for some nice recovery


Happy Canada Day to my Canadian brobeans

BB Incline Bench
135x10, 135x12
185x10
225x10
225x8
235x5
235x5
225x8
245x5

BB Flat Bench*
225x5
225x5
255x5
255x5
275x3
245x5
225x8

*Superset with*

DB Flat Bench
85x12
85x12
75x12
75x12
60x12
50x15
50x15


Crappy sleep last night~ 4 hours? It was almost 100F tonight (and last night was 80 w/ no wind at 11pm). Not great when nobody has A/C. Never gets this hot in the mountains. And I sleep like FUUUUUUU when it's hot out. FTMFL. Slightly cooler tonight, hoping my excessive tiredness will kick into deep sleep

Good pressing Tim. 245 for 5, like a ****ing boss! That is good stuff, brobean

[nwskier]

@Tim. Beast couple of workouts. Looks like the shoulder is holding up well with that incline work. I hear you on the crap sleeping when its hot. My house is sitting at 84 degrees right now. Nobody has AC here and its been in the 90s for the past couple of days. Looked like a fun weekend brah.

yeah I remember that about living in Seattle - sucked like this when it got hot. and yeah overall shoulder is holding up. focus now is getting this damn lower back up to speed. thanks jeff

Killer chest pump Tim supersetting the 275 BB with the 75lb DB reps, and all after the inclines

definitely feeling it today

Sounds like you are on your way, just take care of your lower back on your way. Cant wait to see what you can do again!
Give it a try, the pump is amazing. Just be ready to leave your head phones in because you probably wont be able to reach them, haha!
And thank you sir!

Good pressing Tim. 245 for 5, like a ****ing boss! That is good stuff, brobean

Yep and yep. thanks bud!

[-Gin-]

BB Incline Bench
135x10, 135x12
185x10
225x10
225x8
235x5
235x5
225x8
245x5

Man, crazy work here...especially on so little sleep!

When will it be mine turn for 2+ plate bench......

[SMC90]

Monday July 1st ~ Chest

short workout tonight, going to hit lower tomorrow, then smash delts/tri on wed. then take 3-4 days off for some nice recovery


Happy Canada Day to my Canadian brobeans

BB Incline Bench
135x10, 135x12
185x10
225x10
225x8
235x5
235x5
225x8
245x5

BB Flat Bench*
225x5
225x5
255x5
255x5
275x3
245x5
225x8

*Superset with*

DB Flat Bench
85x12
85x12
75x12
75x12
60x12
50x15
50x15

goodlord thats a lot of presses for a short workout lol. incline numbers are looking strong, nice work!

[nwskier]

Man, crazy work here...especially on so little sleep!

When will it be mine turn for 2+ plate bench......

lol, you're definitely already there dude!

goodlord thats a lot of presses for a short workout lol. incline numbers are looking strong, nice work!

haha gotta try keep up with your crazy strength bursts

can't wait to hit incline BB when I get some decent sleep and am well rested. gonna make 255+ my bitch. (hopefully, eh!)

[nwskier]

ended up taking an OFF day today. got out of work late, and said f8ck it and met up with my gal instead

it might not be a 'ski' vid, but decided to try and capture my 2.5 days off when I was in Australia. Here's a super fun vid from Hamilton Island (paddleboarding, snorkeling, sailing, etc...). God I fukn' love that place. Wanted to go for a hike the last morning there before the flight (you can get an nonstop right into Sydney from the island which is rad - island is only like 4 miles long), but bailed on the hike after our front desk person was saying they had "Taipans" and "Browns" - sounded like snakes so after dinner, googled that chit. turned out they are known as the 1st and 3rd most venomous land snakes in the world- and she was saying they'd probably be laying out on the trail in the sun- and we could just 'walk around' them . fuk that! I'll stick to the beach. plenty of mountains to hike back home, ha! In hind sight, check out the end of the vid when i'm kind of jogging (that was more playing around, wasn't serious), but heard later there are some death adders and other types of snakes on Whitsunday Island. fuk, BRB jogging running around laughing not knowing what kind of crazy reptiles are there. Also the island in the background from the summit shot- has the highest concentration of poisonous snakes in the world. WTF. BIG WTF!! forgot the stat, but **** is only like 1/2 mile long or maybe a mile. fuk. that. with a capital F!

back to the gym manana, enjoy the vid. also of note- can't tell from footage, but we ended up in 3.5m swells at sea (they don't normally take public out above 2.5m). There were barrel waves and all sorts of gnar. Never experienced anything like it.. and why the snorkeling sucked- too much current pushing up the sand. but enjoyed the **** outta the rush we got from hitting 3.5m waves (12+ feet) on a 45' sailboat. Seriously was pretty crazy. Enjoy the vid. Back to the gym tomorrow!

[nwskier]

Vid is Private Tim

sorry, forgot to change it to unlisted. Adobe doesn't have that option unless you fix it in youtube direct

Fixed now

[ch3v3ll3]

well that was awesome lol.

[fittofattofit]

Great vid Tim: scenery + weather + water + fun ... I always like your choice of music as well. Looking jacked and lean for an old guy

[scott_donald]

awesome video tim...

i didtn take my gopro with me to canada... really wish i had... spent so much time at the lake... your vid is making me regret that decision...

[The Solution]

Meeting up with Gal and HIIT = Workout son

[Exane]

Awesome video Tim. Looks like a blast!

[Exane]

Monday 7/1: Legs

Box Squats (Below Parallel)
45x8
135x6
185x4
225x4
275x3
315x2
365x1
405x1
425x1

Squats
225x10
225x10
45x14

Seated Calf Raises
100x10*

*5 seconds down, 15 second hold, explode up

Standing Single Leg Hamstring Hammer Curls
50x10
50x10
50x10
50x10
50x10
30x10
30x10
30x10


Worked late on Monday so my workout had to be cut a bit short. I'm looking to start doing much more work on leg days, but I would have had to be there through peak hours on chest day Monday..... if I didn't leave Id probably be in jail, lol

[Exane]

Tuesday 7/2: Delts/Traps

DB Shoulder Press
55'sx16
70'sx14
85'sx12
100'sx4
100'sx4
100'sx3
100'sx2
100'sx1
70'sx10
55'sx16

No spot

Leaning DB Rear Delt Raises
35'sx14
35'sx14
50'sx12
50'sx12
50'sx12
35'sx18
35'sx18
BWx40

Single Arm Cable Lateral Raises
20x12
20x12
20x12
20x12
20x12
20x12
20x12

Arnolds
50'sx10
50'sx10
50'sx10
50'sx10

w/ Seated DB Front Raises
15'sx10
15'sx10
15'sx10
15'sx10

Face Pulls
75x14
75x14
75x14
100x8
100x8
75x14
50x22

Leaning DB Shrugs
70'sx16
70'sx16
100'sx10


I went with no spot on the 100's. Didn't get as many and wasn't able to go past failure, but I felt like It was time to push myself. Plan on continuing w/ no spot with hundos from now on.... but might increase weight here soon!

[fittofattofit]

Monday 7/1: Legs


Worked late on Monday so my workout had to be cut a bit short. I'm looking to start doing much more work on leg days, but I would have had to be there through peak hours on chest day Monday..... if I didn't leave Id probably be in jail, lol

Awesome work on those box squats. I had to laugh at the BB squats after seeing you finish with a set of the bar x 14. I'm sure at that stage it just felt heavy as lead
At least training legs on chest day means you should get the squat rack to yourself .... or are they benching in the squat rack as well

Tuesday 7/2: Delts/Traps

DB Shoulder Press
55'sx16
70'sx14
85'sx12
100'sx4
100'sx4
100'sx3
100'sx2
100'sx1
70'sx10
55'sx16

No spot

I went with no spot on the 100's. Didn't get as many and wasn't able to go past failure, but I felt like It was time to push myself. Plan on continuing w/ no spot with hundos from now on.... but might increase weight here soon!

Sick stuff on those shoulder presses Exane. I suppose being able to press the hundos now without a spot means that your RC injury is fully recovered