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

[BabyOilBrah]

That's right, this is happening. Myself, Exane, and nwskier are combining our logs and running a beast of a workout log here. We will bring you some badass training sessions, pics, vids, noods (maybe) and everything in between.

Prepare for some serious lifting.

[Exane]

Yes! This is going to be epic!

[nwskier]

I'm down with this! Time to motivate and kick this off in style with a high volume pain train today.

[b0yer2]

in.

[super_tactical]

Yeah...


I'm in this bich.




(For the love of everything holy, get MCD to chop the OP.)

:}

[BabyOilBrah]

Yes! This is going to be epic!

I'm down with this! Time to motivate and kick this off in style with a high volume pain train today.

in.

aww yeaaaaa

Yeah...


I'm in this bich.




(For the love of everything holy, get MCD to chop the OP.)

:}

lol mspaint sucksssssssssssss

[rallyum]

IN!

Title doesn't lie, epic log's gonna be epic. Strong logo lol

[BabyOilBrah]

IN!

Title doesn't lie, epic log's gonna be epic. Strong logo lol

haha I pm'd Marcus to see if he can chop it for me and fit the avis, I miss having photoshop.

[Exane]

I'm down with this! Time to motivate and kick this off in style with a high volume pain train today.

The pain train! Choo choo!

in.

Glad to have you brah! Looking forward to your new training routine. Going to look over what you sent me here in a little bit

Yeah...


I'm in this bich.




(For the love of everything holy, get MCD to chop the OP.)

:}

Ah yeah, super_tactical is up in this mutha. Inb4 your girl posse shows up

:}

Agreed on chops.

lmao. This journal is going to bring the lols, that is for sure!

IN!

Title doesn't lie, epic log's gonna be epic. Strong logo lol

We wont disappoint! Its going to be hard keeping up with these two sickunts

[Juggernaut0]

BOB.. Never been so disappoint.

I, THE Juggernaut, am not apart of your trifecta?

Having said that, I expect epicness in this thread like no other! Subbed!

[BabyOilBrah]

BOB.. Never been so disappoint.

I, THE Juggernaut, am not apart of your trifecta?

Having said that, I expect epicness in this thread like no other! Subbed!

Do not be disappoint, I could've asked like 20 people easily lol. I asked these two because they have similar goals and are right around the same level as me.

That being said, I will be crushing chest later on today.

[blkbelt42]

oh hello bitches!!

[-Lucifer]

SuBbEd.

[jshaw5]

On my phone so no fancy in graphic but I'm definitely in on this bish. Three beasts one log? Yes please.

[BabyOilBrah]

oh hello bitches!!

SuBbEd.

On my phone so no fancy in graphic but I'm definitely in on this bish. Three beasts one log? Yes please.

Good to have you bros

[moshvr]

Already following nwskier ... This sounds like it will be epic.

Subbed!

[nads786]

Subbed!

Edit: Just saw 3 people one journal!?!?!?!?!?

[Exane]

oh hello bitches!!

SuBbEd.

On my phone so no fancy in graphic but I'm definitely in on this bish. Three beasts one log? Yes please.

Already following nwskier ... This sounds like it will be epic.

Subbed!

Subbed!

Edit: Just saw 3 people one journal!?!?!?!?!?

Sup sluts!

know the feel, I recently took a new job because I knew it'd be moving up, but I also knew it'd be a lot more work. Stop posting here! We have a log now!

Okay, posting here now. That is what I am looking to do, I need to move up, need that dolla

[nwskier]

The pain train! Choo choo!


We wont disappoint! Its going to be hard keeping up with these two sickunts

Pain train is leaving the station in about 3 hours. Just saw your last couple workouts and fuk, i'm so motivated to hit the gym

trying to keep up with you both will be a challenge in itself. i'm ready for this!

are you still cutting or recomping?

[dday39]

this could be interesting...

[Nom Z]

in4 oil

[Exane]

Pain train is leaving the station in about 3 hours. Just saw your last couple workouts and fuk, i'm so motivated to hit the gym

trying to keep up with you both will be a challenge in itself. i'm ready for this!

are you still cutting or recomping?

Ah yeah! Counting down, t-minus 2 hours here. Got an epic back/shoulders routine planned.... and I guess it might be a good idea to post some actual workouts in dis mofo. Going to post my last three in here in a minute.

But I guess I am more on the recomping/very lean bulking. I am mostly just trying to get back over 190 right now but I am in no hurry to do so since I am feeling pretty good. I am lean and I am strong, so I cant really complain.

this could be interesting...

It should be!

We did a race to 100 chins a little while ago, didn't last but a day but hey, hope we can do some more stuff like that to really push each other in here

[BabyOilBrah]

this could be interesting...

It will be.

in4 oil

<3

[nwskier]

Ah yeah! Counting down, t-minus 2 hours here. Got an epic back/shoulders routine planned.... and I guess it might be a good idea to post some actual workouts in dis mofo. Going to post my last three in here in a minute.

But I guess I am more on the recomping/very lean bulking. I am mostly just trying to get back over 190 right now but I am in no hurry to do so since I am feeling pretty good. I am lean and I am strong, so I cant really complain.

sonnnnnnnnofabeeettch! doing any weighted chins today?

exactly what I got planned in t-minus two hours.


rows/chins gonna be heavy
medium-heavy delt pressing
high volume, heavy weight
and some core conditioning

[Exane]

sonnnnnnnnofabeeettch

exactly what I got planned in t-minus two hours. whatcha got?

rows/chins gonna be heavy
medium-heavy delt pressing
high volume, heavy weight
and some core conditioning

Almost the same! Weighted chins are a for sure, heavy everything on back with high intensity. Volume might not be too high, medium weight with more volume on delts. Doing traps today instead of core!

B.O.B, what are you hitting today brah?

[Exane]

Last three pump sessions.

For those of you who don't know me, I am just getting back after a short hiatus, I suffered some minor injuries while playing ball about a month or so ago and was just trying to recover. I am also in the midst of changing up my routine so there will be some experimentation going on with this.

If you are interested, here is my old log - http://forum.bodybuilding.com/showth...hp?t=147504073

Saturday 10/6: Chest/Back

Weighted Chins
BWx12
BW+25x8
BW+25x8
BW+45x8
BW+45x6
BWx6*

*Drop Set

Flat BB Bench
135x17
225x6
275x4
315x1
315x1

Bentover BB Rows
135x16
165x14
185x12
205x10
225x10

Incline BB Bench
135x16
165x12
185x11
205x9
225x6

Single Arm Lat Pulls SS w/ Cable Crossovers
60x10
60x10
60x10
60x10
60x10

60x12
60x12
60x12
60x12
60x12

Wide Grip Cable High Rows
100x12
125x12
150x12
200x10
225x10

Peck Deck
100x16
115x16
130x14
145x12
160x9
175x8

Laying Incline DB Rows
70'sx14
85'sx12
100'sx10


Brutal workout, one of the best I think I have ever had. Gave it my all in every lift, concentrated on all my contractions and squeezed everything properly, there was no going through the motions on this day. The intensity was there from start to finish!

Sunday 10/7: Biceps/Triceps/Delts

BB Bicep Curls
65x12
85x11
105x6
105x6
45x12*

*Drop Set

Close Grip Bench
135x16
185x12
205x8
225x6
135x10*

*Drop Set

Single Arm Cable Overhead Curls
30x14
40x12
50x10
40x12
20x18

Overhead Cable Cross Extensions
20'sx18
30'sx16
40'sx10
40'sx8
20'sx10

Wood Choppers
30x16
30x16
40x16
40x16
50x16
50x20

Incline DB Curls SS w/ Weighted Dips
30'sx12
35'sx10
40'sx10
45'sx8

BW+90x10
BW+90x10
BW+90x10
BW+90x10

Arnold Press SS w/ Laying Incline Rear Delt Raise
40'sx10
40'sx10
40'sx10
40'sx10

30'sx14
30'sx14
35'sx12
35'sx14


Another awesome workout. The new routine is slowly falling into place!

Monday 10/8: Chest/Legs

BB Incline Bench
135x12
165x10
185x10
205x8
225x7
225x4

DB Flat Bench
65'sx14
80'sx14
95'sx10
110'sx5

Incline Cable Flys
20'sx20
30'sx14
40'sx12
40'sx12

Box Squats
135x12
135x12
225x10
225x10
315x8
315x8

Seated Calf Raises
2 1/2 Plates x 12
2 1/2 Plates x 12
2 1/2 Plates x 12

Laying Leg Curls
70x12
70x12
90x8
90x8

Leg Extensions
90x14
90x14
110x12
110x20


Today was the real kickoff of the new routine, everything is going to be rotating in a much different manner and this is all going to be trial and error. So depending on how I feel, stuff will be changing. Legs and chest are feeling much stronger!

[nwskier]

Almost the same! Weighted chins are a for sure, heavy everything on back with high intensity. Volume might not be too high, medium weight with more volume on delts. Doing traps today instead of core!

B.O.B, what are you hitting today brah?

What's your target weight/reps on weighted chins? Might as well get this going with a little challenge... I'm thinking either +45x10s, +60x8s for sets, or maybe some +90x5s

[Exane]

What's your target weight/reps on weighted chins? Might as well get this going with a little challenge... I'm thinking either +45x10s, +60x8s for sets, or maybe some +90x5s

I am trying to do more work with +45lbs right now, did my first few sets with that weight on Saturday and it was brutal, looking to start doing 5 sets of 6-10, that is my current goal.

What weight have you been working with?

[nwskier]

I am trying to do more work with +45lbs right now, did my first few sets with that weight on Saturday and it was brutal, looking to start doing 5 sets of 6-10, that is my current goal.

What weight have you been working with?

45x8 for 5 sets. Old PR is 125x3 though. I wanna beat that by end of year

[BabyOilBrah]

Almost the same! Weighted chins are a for sure, heavy everything on back with high intensity. Volume might not be too high, medium weight with more volume on delts. Doing traps today instead of core!

B.O.B, what are you hitting today brah?

Chest sucka....incline bench working up to an AMRAP set with 205.

Last three pump sessions.