Unreal everything Mike, Tim, & Sean. Keep it up dudes; great inspiration.
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That would not make me uncomfortable. Old guys with one foot up on the sink drying their junk with an air dryer does make me uncomfortable, however.
Hate that ****! Also hate it when people use the sink behind me so cant see my back, ****ers
Originally Posted by The Solution
Exane you gotta get those top sets on film dude. that is insane. I would be SMOKED
I'm lucky just to find someone I trusted to spot me honestly. Like I said, I don't have a camera to use atm and I have a whole lot of other things on my list of things I need (moving in with the GF this Friday). One day soon though brah, I want to get a lot of things filmed and up, believe me
Originally Posted by BabyOilBrah
for sure, that'll take a whole workout right out of you.
I couldn't keep my legs stable when I was doing my shoulder press, they were shaking non stop through the lifts :/
Originally Posted by 12ccopeland
Unreal everything Mike, Tim, & Sean. Keep it up dudes; great inspiration.
Thanks buddy!
*Workout Journal: The Trifecta - http://forum.bodybuilding.com/showthread.php?t=148782703
squats went so well today, no pain in the knee or IT band whasoever. I was going to stop at the minimum 5 for 315 but decided to make it a little challenging. For whatever reason my body like sinking squats ass to grass now instead of stopping at parallel, which is how I'll need to solely squat from here on out to avoid injury.
echoed earlier, but stoked you are able to squat pain free now! that is good news
Originally Posted by The Solution
Volume Junkie beware, you and exane must be brothers
haha, we definitely like our volume. lifting is too much fun
Originally Posted by fittofattofit
It's great that you got to catch up with Rally for the lower session yesterday and are going to get to train again today. It's good to see those BSSs and the lunges in there .. I'm sure they weren't too much challenge for you because your quads should be well-seasoned after all the skiing, although they and the Trap bar deads would be good for the lower back. Cool work on repping the stack for your pull-downs
'Upper day' session today should let you loose to really kill some volume
And cool pic ... you got a beautiful sunny day yesterday!
Yeah I arrive tomorrow lunch time so I should catch you in the evening and if you're free for a lift I'll always be keen
weather here has been beautiful. unfortunately my free time is about to get crushed the next 3 days. i'm pretty much on the go from now (7:30am) until about 9pm in the evenings. Only day I might be able to lift is Thursday. Not sure about time though, could be a last minute decision pending on work obligations. but hopefully i'll see you tonight at that reception in Double Bay. I'll be there around 7pm
Originally Posted by Bonkies
Lol thats awesome skiier, lifting in Cali on Friday, Sydney on Sunday. Stay safe in strayaaa haha
awesome except I didnt get a Saturday b/c of the time change Funny though, it was less than 24 hours between sessions though!
Originally Posted by scott_donald
TIM - as said more you than me... great effort....
BOB - loving the squats... so just that your body just jumps in... loving the weight and reps...
Thanks
Originally Posted by rallyum
Was good seeing you again man, shame we couldn't chill for longer but super fun lifting as usual. Have fun in Sydney mate. Would love to grab a drink with you on Monday but we all know how great i am at keeping appointments
(serious though, let me know)
yeah mate great to see you again and always fun lifting with ya. I'll keep you posted on Monday plans
Originally Posted by BabyOilBrah
Nice down under sesh bro! Love the pic. I'm jealous you're there.
don't you have friends here? I remember you talking about a visit someday. DO IT. I love this city.
thanks. was real happy w/ the session. 1- haven't been able to train lower in forever. was real fun. 2. no sleep, no pwo and took care of business!
Originally Posted by Exane
Haha, thanks everyone! Missed pushing it like that, definitely noticed a loss in endurance since switching to low volume high intensity so I think it will be good to try and keep a balance of both! Always going to push it 100+% though, no matter what!
Miring your workout and your workout destination... so jelly brahseph.
Looks like a fun ****ing workout!
That is so bad ass! Jelly again of location and getting to hang with other people from here. I feel like noone else out there understands us
This
oh ****, the old exane is back! yeah that 24HR Fitness in Hermosa Beach is like 15min (20min in traffic max) from the airport. Rental car costs $20. So it's perfect for a long layover (plus beach is right nearby). That gym is so motivating though. Between all the honeys and dat cardio room, everyone looks to be in massively good shape so there is a good intensity/vibe. And the equipment is pretty much everything and everything.
yeah i've been lucky with my work that I end up traveling to a few places where there are some quality forum members. it's fun to meet up and smash a session or two becasuse the passion and intensity is always there. adds a little real lift accountabilty to the forums too. someday... STL and CT!
Originally Posted by jshaw5
Nice benching man.
thanks
Originally Posted by Exane
Friday 5/17: Chest / Back Width / Back Thickness - Post Sauna Weight: ???
DB Flat Bench
70'sx14
90'sx8
100'sx10
110'sx7.5
120'sx6
130'sx4
70'sx22
Chest workout was awesome, strength is defintely moving back towards 100%. Still got a ways to go on everything but I am finally moving back in the right direction.
continually blown away by what kind of weight and volume you move on those DBs. Reading through incline, i'm like, 'nice,nice. yeah I can keep up here.' then reading the DB sets, i'm like, 'fuk. holy fuk. you fukn' kidding me?' haha. always mirin dat DB strength. I need to work on mine.
Couldn't be happier with my leg progress.... the only issues with this workout is not having enough energy after squatting to hit everything else at what I feel 100% would be. Still pushing 100% but the numbers aren't where I feel they should be. Still hoping that I am getting gains regardless, hitting delts fresh soon will be the only way I know for sure...
can't wait to see fresh delts! those squats are badass. wow. strength and muscular endurance on fire lately
Originally Posted by 12ccopeland
Unreal everything Mike, Tim, & Sean. Keep it up dudes; great inspiration.
thanks!
The Trifecta lifting journal: B.O.B., Exane, and NWskier --->
http://forum.bodybuilding.com/showthread.php?t=148782703
B.O.B
Great session on those squats Mike ... really great way to test the knee/IT band with that 315 x 8.
I saw a study looking at ITB pain and it's at its worse with the knee at 30º flexion (which is the angle at which the knees start off for most deadlifts) , so going deeper on the squats shouldn't be a problem. If you ca get 8 reps out of 315 going ATG and keeping pain free then you're doing OK
The rest of the session looked really good as well
Exane ..... your strength on the squatting is sick ... 335 x 15. I can't believe that you're hitting that and only a few punds over your stage weight!
Originally Posted by nwskier
weather here has been beautiful. unfortunately my free time is about to get crushed the next 3 days. i'm pretty much on the go from now (7:30am) until about 9pm in the evenings. Only day I might be able to lift is Thursday. Not sure about time though, could be a last minute decision pending on work obligations. but hopefully i'll see you tonight at that reception in Double Bay. I'll be there around 7pm
I know you'll be flat out. I should see you in Double Bay tonight!
BOB hows your strength holding up on this cut? I train mostly for strength as well and about to start a cut (not gonna try to get shredded but like 12% is the goal) and my biggest concern is getting weaker.
"Life should not be a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in broadside in a cloud of smoke, thoroughly used up, totally worn out, and loudly proclaiming "Wow! What a Ride!"
— Hunter S. Thompson
Friends come and go, but 200 pounds is always 200 pounds.” -Henry Rollins.
Deadlifting and Drinking log http://forum.bodybuilding.com/showthread.php?t=148469583
BOB hows your strength holding up on this cut? I train mostly for strength as well and about to start a cut (not gonna try to get shredded but like 12% is the goal) and my biggest concern is getting weaker.
I'm down close to about 10% now, but I'm going for even leaner...
So far so good, bench feels a little weaker these last few weeks, but my pressing usually takes a small hit.
The Trifecta: http://forum.bodybuilding.com/showthread.php?t=148782703
B.O.B ... What was the starting weight for the cut then Mike, what weight are you now and what's the target weight for the bottom of the cut? What are your daily cals at the moment?
Still plenty of strength and stamina in the gym despite the cut
NWSkier ... it was good to catch up last night, now it's time to post your upper session with Rally. Sounds like it was a killer
Last edited by fittofattofit; Yesterday at 04:46 PM.
I'm down close to about 10% now, but I'm going for even leaner...
So far so good, bench feels a little weaker these last few weeks, but my pressing usually takes a small hit.
Yea dude you're getting lean af, I've been lurking the SCC thread in preparation for this cut, good stuff. It seems most people say pressing is the first thing to take a hit, I'm sure it'll go up quickly when you get back to maintenance. I'll be happy if my squats and dead's can increase slightly.
"Life should not be a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in broadside in a cloud of smoke, thoroughly used up, totally worn out, and loudly proclaiming "Wow! What a Ride!"
— Hunter S. Thompson
Friends come and go, but 200 pounds is always 200 pounds.” -Henry Rollins.
Deadlifting and Drinking log http://forum.bodybuilding.com/showthread.php?t=148469583
Nice work BOB, what template of 5/3/1 are you running? Cutting down to a certain % or until a certain date? I am behind on this log time to catch up on what is going on in here again.
"Fine, you get real sore, and you’re real tired coming out of the gym. But who cares if you aren’t making progress? Being sore and exhausted wasn’t the goal of this the last time I looked." Lyle McDonald
B.O.B ... What was the starting weight for the cut then Mike, what weight are you now and what's the target weight for the bottom of the cut? What are your daily cals at the moment?
Still plenty of strength and stamina in the gym despite the cut
I started around 216, down to 207 so far this morning. been on 2300-2400 cals a day, and it's been melting the fat off. I want to be shredded as hell and lose this low back fat. I'm thinking if I get down into the 190's somewhere I should be close.
Originally Posted by Mitch666
Yea dude you're getting lean af, I've been lurking the SCC thread in preparation for this cut, good stuff. It seems most people say pressing is the first thing to take a hit, I'm sure it'll go up quickly when you get back to maintenance. I'll be happy if my squats and dead's can increase slightly.
It's going really well, I'm going to get diced for vacation for the 4th of july, beach vaca. Yeah not worried about strength loss, a little is fine. I've hit plenty of rep PRs on cuts in the past, so it's possible.
Originally Posted by HunterMC6
Nice work BOB, what template of 5/3/1 are you running? Cutting down to a certain % or until a certain date? I am behind on this log time to catch up on what is going on in here again.
Running BBB, the bastard version (reverse work sets, i.e. heaviest set first). Kinda both on the next questions. As said I have a vacation upcoming, in which I'll eat however I want when I go away. Depending where I'm at then, I may continue to cut or just maintain for summer. Looking to get down to around 8%...pretty sure I'm around 10-11 right now.
The Trifecta: http://forum.bodybuilding.com/showthread.php?t=148782703
Strength loss really doesn't seem to be a big problem for you right now from what I can see. Sorry if I missed, but this log moves so damn fast ... your knee still all good??
Contest prep and random stuff: http://forum.bodybuilding.com/showthread.php?t=147987693
Strength loss really doesn't seem to be a big problem for you right now from what I can see. Sorry if I missed, but this log moves so damn fast ... your knee still all good??
Thanks brotha, yea knee is all good man. I ran a couple miles yesterday and everything feels tip top.
The Trifecta: http://forum.bodybuilding.com/showthread.php?t=148782703
2300 to 2400 on a cut at 207lbs? I'm surprised your intake is so low for your bw. I usually use 2300 to cut at 185-180 and below. You on that sloth metabolism brah :0
BOB - how you liking these new slow controlled reps???
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Apologies in advance for not being able to keep up with the journal(s) this week
got a chance to put in a pretty solid upper day with Rally. still feeling jetlag affects at random times of day. thankfully lots of good coffee in these parts!
Monday Upper Session w/ Rally
@Virgin Active Sydney, Pitt Street
*ALL WEIGHTS IN KG*
BB Bench ss w/ DB Bench
60x10
80x12
100x5, 16x15
110x5, 18x15
120x5, 22x15
145x0, 26x15
125x2, 30x12
130x1, 34x10
100x9 drop 60x8, drop to DB 20x8 drop 16x8
*last set was mix of BB dropset and DB dropset combined
Spider Curls with EZ Bar ss w/ DB Hammer Curls
30x12, 20x10
30x12, 20x10
35x10, 20x10
35x10, 20x10
Incline BB Bench ss w/ Incline DB Bench
60x10, 16x12
80x10, 18x12
100x6, 18x12
110x3, 18x12
100x6 drop 60x8 drop DB 18x12, 16x12
*last set was mix of BB dropset and DB dropset combined
Straight arm tricep pushdowns ss/ BW Chins
27.5 (stack) x 15 plus 10 bw chins
*repeat 5 times
Also did some rear delt and side delt work
Comments:
Super fun to lift with Rally again. Was a little frustrated with the heavier low rep bench numbers (with 145 fail and 125/130 sets). Didn't have the energy for the heavy weight but Incline felt fantastic. Very happy to be hitting those numbers after all the previous flat benching. Definitely felt much stronger on incline, wish I would have started with that!
Raining now and pretty crap weather. Did make it out into the city for a bit of exploring - couple photos attached. will catch up on the journals when I have more of a break in the next few days.
late afternoon ferry from city to Manly Beach
messing around over Bondi Beach
The Trifecta lifting journal: B.O.B., Exane, and NWskier --->
http://forum.bodybuilding.com/showthread.php?t=148782703
Nice heavy session there Tim .. 145kg would have been heroic after all that supersetting with the DB benching. Incline supersets looking really strong as well. Great session especially considering the jet lag
Pics look great -- at least you got the good weather to start with
Bastard version huh sounds interesting, saw it on his blog but never really read it.
Do you find the behind the neck pressing better?
Yeah I like being fresh for the top set. I'm only doing BTN pressing because for whatever reason normal SOHP hurts my left shoulder, and pressing BTN doesn't. I'm a bit weaker with BTN, but it hits the delts so hard.
Originally Posted by nads786
2300 to 2400 on a cut at 207lbs? I'm surprised your intake is so low for your bw. I usually use 2300 to cut at 185-180 and below. You on that sloth metabolism brah :0
haha yeah, dat desk job. I would usually start around 25-2600, but I'm trying to get as lean as possible by my july 4th vacation. Maint is about 3k for me, so this cut is a bit more aggressive.
Originally Posted by scott_donald
BOB - how you liking these new slow controlled reps???
I like mixing this kind of stuff in from time to time. The accessory work on this is just for fun almost, the real program is the main lift, plus the secondary 5x10.
Originally Posted by nwskier
Apologies in advance for not being able to keep up with the journal(s) this week
got a chance to put in a pretty solid upper day with Rally. still feeling jetlag affects at random times of day. thankfully lots of good coffee in these parts!
Monday Upper Session w/ Rally
Amazing pressing, love the dropsets Tim! LOL at the handstand pic. Definitely jelly you're there, as I said yeah I want to go so bad. It was my wife's friend who moved just outside Sydney.
Originally Posted by The Solution
Tim and Bob delivering the workouts. Way to go fellas, now i need to go get after my session right now. Good work.
Go kill it Bob.
Originally Posted by Exane
Monday 5/20: Biceps/Triceps/Traps
Killin those DB curls R/P and the CGBP! Awesome gunz work as usual. Still nailing cardio eh? How much are you doing per week now? Or does it vary?
The Trifecta: http://forum.bodybuilding.com/showthread.php?t=148782703
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Funny though, it was less than 24 hours between sessions though!
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