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

[jshaw5]

Thx josh.

Is this the end of the 8's cycle?

[-MarcusD-]

Good job boob man!

^This mother****er is yoked

Edit: Talking about Shredu, holy ****, but you too HF haha

:}

[HighFivan]

^This mother****er is yoked

Edit: Talking about Shredu, holy ****, but you too HF haha

[StressMonkey]

but i've been having to step up my workload. looks like I am likely headed out to Japan for a 10 day ski trip in February. Got invited by a couple friends and given that opportunity it was really hard to say no. Workload the next few weeks will be brutal. Epic POV footage will ensue!!! Oh and gym time coming back tomorrow. So fuggin excited.

Jealous! I've only been there once but I'd love to go back.

[BabyOilBrah]

Good benching, what's the reason for the head lift off on the eccentric? Also looks like your butt may be leaving the bench, can't really tell.

Bad habit, I've always done it and can't seem to get away from it. Butt is moving but I don't think it was coming off.

That 260 x 10 looked strong Mike. It's a big bump from the 235s x 8 last week. Interesting obs from Nomz about the head ... maybe tightening up the arch a bit more you would get the 12
Nice job on those Pendlays as well

Thanks, wish I got 12, but cutting so it's hard to expect such things. Perhaps if my form was better, my bench form sucks right now.

great session mike! 260x10 is pretty sick dude.

Thanks Tim

looking good BOB and Exane...

Thanks Scott

Nice benching boob. I see daylight though

Thanks Muscle God

exane and bob.

sickening chest/tri strength


gorrrrrsh im jelly of that 135 x 10 weighted dips

Thanks other Muscle God. I'm jelly of those dips as well.

Strong benching is strong. Good job mike man.

Was alright I wish I did a little better but thank you.

strong ass bench/pendlays boob!

Thanks how's the cut goin?

Is this the end of the 8's cycle?

Yeah bro, last week:

340 rep out today on oly squats
75lb DBs repout on shoulder press
405 repout on DLs

Then I move into the 5's wave and things get heavy.

Good job boob man!

:}

[IMG]http://i.imgur.com/zvSATvB.jpg[IMG]

lol

[img]http://gifrific.com/wp-content/uploads/2013/01/Houston-Rockets-Mascot-Throws-Cake-at-Lakers-Fan-Face.gif[img]

lol x2

[img]https://lh6.googleusercontent.com/-oACrUZVhiGI/UNoNH1asgDI/AAAAAAAAEBU/R21rJseP1cI/s800/kEcKs.gif[img]

lol x3

[Exane]

Good job boob man!





:}

Oh snap, lmao

[Juggernaut0]

Awesome bench work Mike.

Weird though. I thought lockout was the strong part of your bench? Did the program call for you to do just 8 and you wanted a higher number?

[BabyOilBrah]

Awesome bench work Mike.

Weird though. I thought lockout was the strong part of your bench? Did the program call for you to do just 8 and you wanted a higher number?

Thanks, yeah I know I had trouble locking out the right side for some reason. Program in week 3, similar to 5/3/1 is an AMRAP set, with a minimum of 8 reps since I'm in the "8's wave".

[da2ricky]

Thanks how's the cut goin?

going good man. Finally used to the IF hunger and it doesn't bother me as much. Having to cut out soda/late night snacks completely was tough but I'm past that struggle now. Started at around 183-185lb 14% bf, down to 178 11.5% as of last week.

I'm not sure how accurate the body fat thing is, its a hand held one. I just use it to see how much I'm gaining/losing.

[BabyOilBrah]

going good man. Finally used to the IF hunger and it doesn't bother me as much. Having to cut out soda/late night snacks completely was tough but I'm past that struggle now. Started at around 183-185lb 14% bf, down to 178 11.5% as of last week.

I'm not sure how accurate the body fat thing is, its a hand held one. I just use it to see how much I'm gaining/losing.

Drink diet soda brah, and some mio for taste in your water. Yeah those BF things aren't very accurate, but using the same one should let you know close to how much you've lost, might not be the correct number though.

Good to hear things are going well, yeah IF is the best, I will do this even when I bulk.

[da2ricky]

Drink diet soda brah, and some mio for taste in your water. Yeah those BF things aren't very accurate, but using the same one should let you know close to how much you've lost, might not be the correct number though.

Good to hear things are going well, yeah IF is the best, I will do this even when I bulk.

How long have you been cutting and when do you plan on bulking?

[audieswu]

Drink diet soda brah, and some mio for taste in your water. Yeah those BF things aren't very accurate, but using the same one should let you know close to how much you've lost, might not be the correct number though.

Good to hear things are going well, yeah IF is the best, I will do this even when I bulk.

I agree on MIO love that stuff. I'm drinking the "Green Thunder" flavor right now.

So just to recap you are doing IF on your current cut bro?

[BabyOilBrah]

How long have you been cutting and when do you plan on bulking?

Been cutting since Jan 6th. Will bulk when I'm shredded.

I agree on MIO love that stuff. I'm drinking the "Green Thunder" flavor right now.

So just to recap you are doing IF on your current cut bro?

Same here! and the lemon one.

Yeah bro IF all day erryday.

[audieswu]

Same here! and the lemon one.

Yeah bro IF all day erryday.

Can't do IF at the moment my schedule doesn't allow me. But it's good stuff regardless.

I'm going to have to try that Lemon Ice one.

[Exane]

Tuesday 1/29: Chest/Abs

Incline BB Press
135x12
185x10
225x8
240x4
240x4
135x14

DB Bench
70'sx12
100'sx10
120'sx8
130'sx5

Cable Crossovers
60'sx12
60'sx12
60'sx10
50'sx12
50'sx12

Cable Flys
30'sx12
30'sx12
30'sx12
30'sx12
30'sx12
40'sx12

Wood Choppers
40x12
40x12
50x12
50x12

DB Incline Flys (FST-7)
40'sx10
40'sx10
40'sx10
40'sx10
40'sx10
40'sx10
40'sx10

[BabyOilBrah]

Sick pressing as always Sean, heavy inclines ftw, wish I could rep 240 then jump into 130s on the DB bench. Love it bro.

[Exane]

Sick pressing as always Sean, heavy inclines ftw, wish I could rep 240 then jump into 130s on the DB bench. Love it bro.

Thanks Mike! Did you end up Deadlifting yesterday or are you hitting it today?

[da2ricky]

inexane amount of volume and weight, good stuff brah

[The Solution]

baby - Any Current Pics?
Exane - 130's? is this real life?

[BabyOilBrah]

Thanks Mike! Did you end up Deadlifting yesterday or are you hitting it today?

Just finished squatting, posting workout in a few.

baby - Any Current Pics?
Exane - 130's? is this real life?

This was yesterday, still hairy haha. Seeing changes by the day, I've never been this lean before in my life.









And yeah Exane is a strong mofo.

[dopamine72]

You're leaner than me now Mike brah I'm a fatass at the moment

Need to get on some sh*t, diet, cardio and maybe get some advice from you.

[BabyOilBrah]

8's Wave / Realization Phase / Squat


Squat

no belt
45x10
135x5
225x5
255x3
300x2
320x1
340x10

still not quite the numbers I wanna hit, but I took a big jump in weight since the 10s phase, getting almost double the reps on most of the big 4 exercises. Tougher without a belt too, I always use a belt at 315 or over, but the juggernaut method suggest holding out as long as you can.

High Bar GMs

185x10
185x10
185x10

Calf Press

short rest
300x20
300x20
300x15
300x15
300x15

Lying Leg Curls

150x10
150x10
150x10

Hanging Leg Raises

+5x8
+5x8
+5x8
x10
x10

[fittofattofit]

Exane .... 120s x 8, 130s x 5.......and after the incline BBs Mirin' that pressing strength!

Mike ...... core looks great. Deep cuts and rock solid abs and obliques
Strong work on those squats 340 x 10 beltless......the solid core comes in handy!

[BabyOilBrah]

You're leaner than me now Mike brah I'm a fatass at the moment

Need to get on some sh*t, diet, cardio and maybe get some advice from you.

Would always help you out bro <3

[Bonkies]

@Exane - beast

@BoB - mirin' that whole day, those good mornings are tough

[jshaw5]

8's Wave / Realization Phase / Squat

Negged for not doing 340x20. Haha j/k, 340x10 is beast, especially beltless.

[audieswu]

340x10 is beast, especially beltless.

THIS. Atta boy M. Getting yucky with physique and strength (no homo)

[The Shoeless Wonder]

this whole thread =



ridiculous numbers in here brahs

[The Solution]

I hit 315 x 10 over 2 months ago and thought i did damn well, then i see 340 x 10 and upset?
son....

Dont expect miracles cutting either (especially almost a month in) As the deficit prolongs it will be harder to try and gain strength or maintain it as a matter in fact.

keep that head up and stay focused

[12ccopeland]

Mirin' 340x10 hard, and also very lean looking. Your core is mad thick my friend.