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

[Exane]

Just personal preference and now that I’m over at Planet Fitness, I don’t think the 75s will be enough for something like DB bench haha

And fair enough! I’m actually moving the other direction (trying for shorter breaks – like 2-3 mins) ‘cos I always take huge breaks and have old guys tell me I’m taking too long on the only bench at the gym

Yeah, cant really do much with 75's. Maybe shoulder press them? lol

2-3 minutes? Mine are like 45-115 seconds at the most

[BabyOilBrah]

Yeah, cant really do much with 75's. Maybe shoulder press them? lol

2-3 minutes? Mine are like 45-115 seconds at the most

tfw that's a difficult set for me

[-Gin-]

tfw that's a difficult set for me

Same

[BabyOilBrah]

Same

monica pls, you BB OHP 185 for reps

[-Gin-]

monica pls, you BB OHP 185 for reps

Like I said, I'm bad with DBs I can do 75x8 or x10, but that's about it. Plus, 185 is only like 3 or 4 reps lol

[Exane]

Like I said, I'm bad with DBs I can do 75x8 or x10, but that's about it. Plus, 185 is only like 3 or 4 reps lol

Thats still beasting bro.

[The Solution]

Naps?
have not had one in years
god bless you exane!

[scott_donald]

EXANE - impressed with the incline weight and volume... oooo wood choppers... haven't done them in so long...

[BabyOilBrah]

Chest/Arms



BB Flat Bench

135x5
185x3
225x1
250x8
225x9

DB Incline Bench

90sx8
80sx9

BB Curls

110x8
100x9

Floor Skullcrushers

95x8
85x9


Everything felt really strong today

[scott_donald]

nice simple day there BOB - glad it felt good... must be awkward getting the bar up for skulls on the floor...

[BabyOilBrah]

nice simple day there BOB - glad it felt good... must be awkward getting the bar up for skulls on the floor...

thanks, got those skulls from tim. It's good I like being as explosive from the tris as possible, working off the floor helps that especially when the weight gets heavy.

[fittofattofit]

Everything felt really strong today

That's great Mike ... added reps to the BB bench and bumping the weight on the inclines

[Hamzzza]

27.3. push


seated bench press machine 5x15

seated OHP smith machine 4x10

incline bench machine seated 2 x 15 (this was fuking with my shoulders, no thanks)

lateral db flies 4x15

triceps rope pushdowns 4 x 15


now I remember why I hate this type of training...brb waiting for others to finish their sets, brb being caught up in small talk full of broscience, brb people obviously have no idea of time and space so they bump into you while you're doing lateral raises, brb people putting on some serious faces trying to look tough while doing biceps curls, brb brb - I hate ''fitness'' lol

Same

same

[BabyOilBrah]

Ate bananas foster french toast for bfast...fueld the fukk out of this workout, I felt like a monster



Legs


Front Squat

135x5
185x3
235x1
275x8 hell yeah finally got 8
250x9 no way I wasn't hitting 9

Lying Leg Curl

175x8
160x9

Vertical Leg Press

445x8
400x9

Leg Press Calf Raise

350x16
315x17

[scott_donald]

thats some strong FS there!!! 125 for so many reps... jealous...

[The Solution]

banana french toast = gains?
Sounds so Fukin Good.

[Mitch666]

I hate ''fitness'' lol

i find myself saying this almost daily lol.


Also i know you're taking a bit of time of pling but not even barbell benching? lol

[Hamzzza]

29.3 upper

started with smith machine incline presses but they were giving my shoulders a lot of discomfort so I did some rows and ended the day basically hitting both push and pull

smith macine incline bench 5 x 10
machine rows 4 x 15
machine OHP 3 x 12
seated lateral raises 4 x 15
face pulls 4 x 15
chinups superset w/ dips against bands 4x8 reps each
reverse curls 3 x 10



here's a physique update 6 days into my cut just below 99kg





also, can't go without mentioning this but I just stumbled upon the pic of Ernes(my PL ''mentor'' and friend first and foremost) after hitting his record-breaking 340kg and me joining the celebration

[Hamzzza]

i find myself saying this almost daily lol.


Also i know you're taking a bit of time of pling but not even barbell benching? lol

honestly the sciatica pain is so bad that I can't set up properly for bench, and a straight feet or feet up bench kills my shoulders just as much as this bro-work so I don't get much out of it

Although I did want to hit some wide grip/feet up bench today there was this girl and her mother in the ''powerlifting room'' and the mother behaves like she's got PMS 24/7 so I just awfukbye'd and went to the machine OHP instead

[The Solution]

Leaning out already and its visible in 6 days
drop macros a lot?

[nwskier]

Chest/Arms

BB Flat Bench
250x8
225x9

DB Incline Bench
90sx8
80sx9

BB Curls
110x8
100x9

Floor Skullcrushers
95x8
85x9

Everything felt really strong today

Nice workout bud!

thanks, got those skulls from tim. It's good I like being as explosive from the tris as possible, working off the floor helps that especially when the weight gets heavy.

^^ I need to start doing these again. Always see gains when they are in rotation

Ate bananas foster french toast for bfast...fueld the fukk out of this workout, I felt like a monster

Legs

Front Squat
275x8 hell yeah finally got 8
250x9 no way I wasn't hitting 9

a. bananas foster french toast definitely wins
b. another strong session.

mirin' FS strength and endurance

[nwskier]

Friday March 27: Delts/Back

highlights:

SOHP
95x20
135x12
145x12
155x8
165x6
135x12

Weighted Chins
45x12
90x5x5
70x5
45x12

BB Yates Rows
225x12
255x12
275x12
295x10
315x5
225x15

DB Arnold Press
75x5
75x5
60x12

+ misc work / core / stretching


Sunday March 29: Chest


BB Bench
135x2x15
205x10
225x8
245x8
265x4
275x3x3
285x3
245x5
225x5

DB Incline
75x12
85x10
95x8

+ misc work / stretching
++ skied full day prior to workout


Misc
Been dealing with some not so awesome situations IRL over the past few weeks, which have been draining to say the least.
Happy to have the gym right now as it is a much needed healthy escape (although frustratingly inconsistent lately)

Nothing better than having a solid gym session to take out the days frustrations

[Hamzzza]

Leaning out already and its visible in 6 days
drop macros a lot?

I was already lean so not that much changed but I did lose some water weight...yeah the plan was that I'm cutting very aggressively the first 1-2 weeks like a 1.5k deficit (around 3k kcals) but I mostly end up eating a bit more lol

[fittofattofit]

Legs

Front Squat

135x5
185x3
235x1
275x8 hell yeah finally got 8
250x9 no way I wasn't hitting 9

B.O.B ... big ass numbers on those front squats Mike ... quad killer Wotdafuk is 'Banana Foster Toast' though?

here's a physique update 6 days into my cut just below 99kg



also, can't go without mentioning this but I just stumbled upon the pic of Ernes(my PL ''mentor'' and friend first and foremost) after hitting his record-breaking 340kg and me joining the celebration

Hamzzza ... you've really packed some mass on and great to be looking so lean at 99kg
Your friend is a monster ... awesome to pull 340

++ skied full day prior to workout


Misc
Been dealing with some not so awesome situations IRL over the past few weeks, which have been draining to say the least.
Happy to have the gym right now as it is a much needed healthy escape (although frustratingly inconsistent lately)

Nothing better than having a solid gym session to take out the days frustrations

NWskier ... sorry that RL has been messy but it looks like your gym strength hasn't suffered: still rowing 3pps and smashing out have volume on the OHPs and bench! That must be close to the last full day skiing you'll get at Jackson this year ... season's end just be near

[scott_donald]

wow TIM does lift...

[Hamzzza]

@fit2fat actually it was a squat I forgot to write it down, he pulled 310kg

[BabyOilBrah]

thats some strong FS there!!! 125 for so many reps... jealous...

thanks mane, probs gonna switch to BS this week. I might rotate between the two.

banana french toast = gains?
Sounds so Fukin Good.

it was a mouthgasm to say the least.

Friday March 27: Delts/Back

Sunday March 29: Chest

strong OHP to start it out, and mirin the 90x5x5 hard AF on chins, beast. Rows aint lookin too shabby either lol.

great looking bench volume, flat BB into DB incline is the GOAT combo. Hope whatever crap you're dealing with clears up soon m8.

B.O.B ... big ass numbers on those front squats Mike ... quad killer Wotdafuk is 'Banana Foster Toast' though?

TY andrew, felt awesome to fdinally get 278x8. Onto 280 for 6-8 next time I hit fronts.

Banana's Foster French Toast

[fittofattofit]

@fit2fat actually it was a squat I forgot to write it down, he pulled 310kg

Sheeet ... so a 750lb squat

TY andrew, felt awesome to fdinally get 278x8. Onto 280 for 6-8 next time I hit fronts.

Banana's Foster French Toast

Looks good but I'd need two double shot coffees to go with that!

[Hamzzza]

Sheeet ... so a 750lb squat

yes, strongest lifter at the comp, also a 465lbs bench

[BabyOilBrah]

Looks good but I'd need two double shot coffees to go with that!

I had 2 coffees with it