We form like Voltron: BoB/Exane/NWSkier/Gin/Hamzzza/Applecat

[Hamzzza]

you better not, I'm tired of reading these girl routines. I want the old gin back DLing 525x2.

that makes me moist

[nwskier]

Vacation workout #1

Great hotel gym but not enough free weights ha. Had to improvise lol

Started out with about 20 min core work to wait for the life fitness station to free up

CG UH LAT PULLDOWN
200x8
220x8
240x8
260x7 (stack)
260x7
260x5
260x4

LOW CABLE SEATED ROW
180x8
200x8
220x8
240x8
240x7
240x7

ZOTTMAN CURLS
(Seated DB curl into Arnold press)
35x15
40x12
45x10
50x8
50x7
45x8

SPIDER CURLS EZ BAR
70x10
70x8
70x12

STRAIGHT ARM LAT PULLDOWN
70x12
85x10
100x7
100x7

DB ARNOLD PRESS
50x20 PR?
50x15

Finished with 15 more min of core

Had pretty sick pump going. def had a bit of ego lifting tonight and getting the mires from the bros and gym mgr- felt good lol. Resisted the urge to use all avail plates (2x35, 2x25, 4x10, 4x5, 2x2.5) to load up the bench and go nfl combine style. Also nice to get my mountain white ass physique some sunshine today - still feeling soft from being sick last week and fking up my cut. Meh just gives me more motivation.

Post workout: no protein avail but they brought a bottle of champagne to the room lololol. At least healthy dinner (sushi). You NE guys that need a beach escape from winter should hit up punta cana aka Mike/Woody/Nathan Ridiculously affordable this time of year thankfully (here for buddy's wedding). Hit me up - can give you the details if ya wanna surprise the wifey. Srsly for a solid upper 4 star it's possible to find rates around $150/night that include accommodation, all food/bev including top shelf. Fuk- room service also incl and they brought a fricking buffet hehe

[The Solution]

Stacking the whole place down with all the weight
Ski came to play
Post workout champaign FTW

[nwskier]

Stacking the whole place down with all the weight
Ski came to play
Post workout champaign FTW

Lol it was actually kind of funny. A few relatively jacked dudes from Germany were sorta trying to push pace and kept looking over shoulder. Love the motivation though. Gym mgr was giving me a little chit too (in good way) so had to up my game.

[dwill094]

mirin dedication to hit a workout on vacation. whenever I take a trip I tend to treat it as a deload. (especially if it's a cruise.. lmao, not tryin to lift heavy on a wobbly azz ship)

[nwskier]

mirin dedication to hit a workout on vacation. whenever I take a trip I tend to treat it as a deload. (especially if it's a cruise.. lmao, not tryin to lift heavy on a wobbly azz ship)

Haha never thought of that on a ship!!

But yeah - used to lifting when I travel for work so just feels right. But yeah sorta above Deload level ha.

[StressMonkey]

Great hotel gym but not enough free weights ha. Had to improvise lol

Started out with about 20 min core work to wait for the life fitness station to free up

CG UH LAT PULLDOWN
200x8
220x8
240x8
260x7 (stack)
260x7
260x5
260x4

LOW CABLE SEATED ROW
180x8
200x8
220x8
240x8
240x7
240x7

ZOTTMAN CURLS
(Seated DB curl into Arnold press)
35x15
40x12
45x10
50x8
50x7
45x8

SPIDER CURLS EZ BAR
70x10
70x8
70x12

STRAIGHT ARM LAT PULLDOWN
70x12
85x10
100x7
100x7

DB ARNOLD PRESS
50x20 PR?
50x15

Finished with 15 more min of core

Had pretty sick pump going. def had a bit of ego lifting tonight and getting the mires from the bros and gym mgr- felt good lol.

Mind blown there was a gym mgr at your hotel. Whenever I travel the "gyms" at the hotel are the worst thing imaginable.

[dopamine72]

Nice volume Tim. Looks like you made the best of a poverty gym. Good job showing peeps wutsup.

[AppleCat]

I went back on my old FB posts the other night (just for chits n giggles)...and my best lifts to date (as of June 30):

Bench - 315x3 bounce
DL - 535x2 TnG
OHP - 185x5 bounce

Need to bring that back

Fixed for Reko



Lmao, gotta do my weekly catchup ITT during Friday morning coffee and internet time in my recliner :') Soon.jpg

mirin dedication to hit a workout on vacation. whenever I take a trip I tend to treat it as a deload. (especially if it's a cruise.. lmao, not tryin to lift heavy on a wobbly azz ship)

[fittofattofit]

I went back on my old FB posts the other night (just for chits n giggles)...and my best lifts to date (as of June 30):

Bench - 315x3
DL - 535x2
OHP - 185x5

Need to bring that back

Gin ... great numbers but it doesn't sound like you've lost any size by dropping the weights and keeping up the volume. Wouldn't be able to pull 535 in PF anyway



NWSKier ... you were lucky to find a hotel gym with a machine with enough plates: nice to get those sh!t heavy UHG pulldowns and rows. I'm always mirin' that you never miss the opportunity to train when you're travelling. I take it Punta Cane is somewhere in Mexico

[BabyOilBrah]

Vacation workout #1

siiiick work Tim. Way to bring it, I bet the intensity was up for that one. I forgot about zottman curls, those are a cool exercise. Strong AF doing them with 50s! Thanks for the vaca tip, wife and I are trying to head to europe in the spring so saving loot for that. Enjoy the rest of your trip mane!

[-Gin-]

Post workout: no protein avail but they brought a bottle of champagne to the room lololol. At least healthy dinner (sushi). You NE guys that need a beach escape from winter should hit up punta cana aka Mike/Woody/Nathan Ridiculously affordable this time of year thankfully (here for buddy's wedding). Hit me up - can give you the details if ya wanna surprise the wifey. Srsly for a solid upper 4 star it's possible to find rates around $150/night that include accommodation, all food/bev including top shelf. Fuk- room service also incl and they brought a fricking buffet hehe

Awesome work, Tim! Always a good feeling getting mires from people (even more so if they’re relatively jacked – no homo ). And lol @ post-workout champagne and sushi. Das definitely it mane!

How long will you be down there for? I may just have to look into plane tickets…I wouldn’t mind a little getaway right about now…

Fixed for Reko

Don’t think he’ll be posting ITT any longer after my last response to him

Gin ... great numbers but it doesn't sound like you've lost any size by dropping the weights and keeping up the volume. Wouldn't be able to pull 535 in PF anyway

Woke up at 213 both yesterday and today...pants are starting to feel tighter. Aw fuk bye.

siiiick work Tim. Way to bring it, I bet the intensity was up for that one. I forgot about zottman curls, those are a cool exercise. Strong AF doing them with 50s! Thanks for the vaca tip, wife and I are trying to head to europe in the spring so saving loot for that. Enjoy the rest of your trip mane!

Fuark! Whereabouts in Europe are you guys looking to go?

[BabyOilBrah]

Gin not sure yet still figuring it out. We'd like to go back to Paris as her aunt/uncle have an apartment there. We stayed last time we went and it was great. Timing wise it won't work out because when we want to go they will be there. Other places we're considering are amsterdam, italy, greece...

[Hamzzza]

Gin not sure yet still figuring it out. We'd like to go back to Paris as her aunt/uncle have an apartment there. We stayed last time we went and it was great. Timing wise it won't work out because when we want to go they will be there. Other places we're considering are Sarajevo

fixed

[BabyOilBrah]

fixed

hnnngg dat lift sesh

[Reko1993]

Fixed for Reko]

lel

[Hamzzza]

11.12.

Decline bench paused
130 x 4
130 x 4
130 x 4
130 x 4
130 x 4
100 x 8
100 x 8
100 x 9

*wanted to hit smolovesque 8 sets of 4 but the last rep on the 5th set was a mad grinder and i almost missed it and figured out i couldn't continue further, next time doe

db press seated
25kg x 15
25kg x 15
28kg x 12
28kg x 11

+ face pulls, lateral cable raises, biceps 2 exercises, triceps cables etc.

[-Gin-]

Great weight + volume on the bench, bro. Liking the high reps on DB presses, too. Someone's looking to make some Saiyan-esque shoulder gains

[Hamzzza]

Great weight + volume on the bench, bro. Liking the high reps on DB presses, too. Someone's looking to make some Saiyan-esque shoulder gains

soon hehe but that won't have much to do with rep ranges

[The Solution]

Ham all accessory work about 2-3 sets each?

[Hamzzza]

Ham all accessory work about 2-3 sets each?

3 sets 12-20 reps

[Prednisone666]

5-6 hours sleep crew checking in. And quick post and going to get ready for bed nice and early tonight...I'm exhausted. Felt so tired like 15 mins into workout today lol



Back/Bis/Abs

Front Squat:
45x10
135x10
185x5
185x5
185x5
185x5
185x5

DB Rows:
75x15
75x15

Chin-ups:
75x12
75x10
75x8

Gin not sure how the fuk you do 75x12 on chins in the middle of a workout, thats crazy man, how is that not a PR lol

Vacation workout #1

Great hotel gym but not enough free weights ha. Had to improvise lol

Started out with about 20 min core work to wait for the life fitness station to free up

CG UH LAT PULLDOWN
200x8
220x8
240x8
260x7 (stack)
260x7
260x5
260x4

LOW CABLE SEATED ROW
180x8
200x8
220x8
240x8
240x7
240x7

ZOTTMAN CURLS
(Seated DB curl into Arnold press)
35x15
40x12
45x10
50x8
50x7
45x8

SPIDER CURLS EZ BAR
70x10
70x8
70x12

STRAIGHT ARM LAT PULLDOWN
70x12
85x10
100x7
100x7

DB ARNOLD PRESS
50x20 PR?
50x15

Digging those high rep arnolds, very challenging movement. Do you do them standing or seated? I just started doing them standing and got like 50x8 at the end of a workout lul

[fittofattofit]

11.12.

Decline bench paused
130 x 4
130 x 4
130 x 4
130 x 4
130 x 4
100 x 8
100 x 8
100 x 9

*wanted to hit smolovesque 8 sets of 4 but the last rep on the 5th set was a mad grinder and i almost missed it and figured out i couldn't continue further, next time doe

Hamzzza ... great benching. I'd have trouble squatting that

[BabyOilBrah]

Prep Cycle I Week 2 Day 3


Front Squat
Mass Reps
135lb. 4
170lb. 4
215lb. 4
215lb. 4
215lb. 4
215lb. 4

Board Press
Mass Reps
170lb. 3
200lb. 3
230lb. 3
240lb. 2
240lb. 2
255lb. 1
255lb. 1
255lb. 1

Skullcrushers
Mass Reps
80lb. 6
90lb. 6
90lb. 6
90lb. 6
90lb. 6

Lat Pulldown
Mass Reps
150lb. 8
150lb. 8
150lb. 8
150lb. 8

Goodmornings (Standing)
Mass Reps
135lb. 5
135lb. 5
135lb. 5
135lb. 5
135lb. 5


Workout Notes:
Board Press: 2 board with a pause Skullcrushers: Decline with an EZ bar Lat Pulldown: Various grips

[The Solution]

BOB
next time you try and do squats in a double digit rep range you may die
Felt that way after running sheiko for 16 weeks.

[Hamzzza]

12.12. lower

squats raw
185 x 5
185 x 5
185 x 5
185 x 5


front squat
ramp do 150 x 1, wanted to go for more but it just felt too heavy, so i stopped it here

sumo dl
ramp do
220 x 8
240 x 4

good mornings
70 x 8
80 x 8
80 x 8

pendlay rows
140 x 4
120 x 6
120 x 6

[BabyOilBrah]

Damn u hamza lol ^^^

Nice skwats brah. In for hitting 190x5x4

BOB
next time you try and do squats in a double digit rep range you may die
Felt that way after running sheiko for 16 weeks.

Haha you're probably right. Good thing I'll never attempt it again muahahaha

[fittofattofit]

B.O.B ... did the programme call for the board presses Mike or are you working at your lockout? You'd have no trouble doing that as paused reps from the chest. Fronts must be feeling easy as well
What is happening with your BW now that winter's coming?



Hamzzza ... howdafuk to do you do 140kg pendlays!

[Hamzzza]

dunno but my regular rows wouldn't be far off...maybe those are more like rubish rows as i kind of try to deadlift it off the floor


anyways, first time doing these...saw a guy post a 160 x 4 on a domestic forum today so decided to give it a try

[BabyOilBrah]

B.O.B ... did the programme call for the board presses Mike or are you working at your lockout? You'd have no trouble doing that as paused reps from the chest. Fronts must be feeling easy as well
What is happening with your BW now that winter's coming?



Hamzzza ... howdafuk to do you do 140kg pendlays!

Programming called for it. This week is the easiest by far. And this first block is the easiest of them all. Next block will be high volume for 6 weeks. So far it's been easy but that's to be expected. Good to hammer in the form. BW I'm just slowly trying to gain. I'm currently around 201. Not really interested in gaining more than a few lbs a month. I don't plan on cutting much in 2015 like I have the past few years. Going to bulk right and for far longer and focus on strength. This time last year I was getting ready to cut lol.