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  1. #5101
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    Power Workout:

    Sets x reps @weight / 1-2 min rest / still with 2-3 second negatives but more power focused, tension work made moderate weights so much harder.

    A1: Oly Squat: 225x3, 275x3, 315x3, 335x2
    A2: Leg Press Calf raise: 400x6x3

    B1: BB bench press: 185x3, 225x3, 250x3, 275x3
    B2: BB rows: 225x3, 250x3, 275x3 little cheating with 275 but controlled the negatives

    C1: BB Incline Bench: 200x3, 225x1
    C2: Weighted Chins: +90x3, +70x3

    D: Deficit Deadlift: 375x3, 405x3

    E1: Seated Military press: 135x3, 145x3
    E2: DB Lateral raise: 40sx6x2

    F1: CG Bench: 245x3, 270x2
    F2: Biceps curl: 40sx6x2
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  2. #5102
    ____( ͡° ͜ʖ ͡°)__________ BabyOilBrah's Avatar
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    Originally Posted by Exane View Post
    Nice session Mike, I see you are doing more full body workouts now.... any reason for that? Is it in conjunction with your diet? How long does that take you to do?
    yup 100% it coincides with the diet approach. The workouts take around an hour, but today's was more like 1.5. It was a power tension workout so just promoting heavy weights and muscle growth after my carb up. Which I'll add I ate over 1000g of carbs in just over 24 hours and went from 195 completely carb depleted to 197.4. Eating comfortably at maintenance today, then probably 20% deficit tomorrow, then I haven't decided if I want to run another week, I'm leaning towards yes. That would mean tues/wed 1500 cals and depletion workouts, 1500 cals thurs, then carb up friday night.

    Originally Posted by fittofattofit View Post
    B.O.B... I'm liking the balance on those supersets Mike with the opposing movements and the alternating body parts as well. Slow negs with that volume would have had a great burn going through the legs, chest and lats
    thanks man, its tough but I do like full body workouts.

    Originally Posted by -Gin- View Post
    @BOB - great with work all those supersets. Just doing two supersets drains my energy...couldn't imagine doing an entire workout consisting of 'em lol
    yeah bro big change, I cannot use as much weight as with normal workouts

    Originally Posted by -Gin- View Post
    Notes:3/7 - Chest/Shoulders

    3/8 - Back/Bis/Abs
    Excellent work on all the pressing, that volume is serious. How long do you rest between sets?

    Forever mirin chins too, rows and chins are really a strong point for you. Jelly.

    Originally Posted by Hamzzza View Post
    8.3.
    really mirin 140x4 paused, strong.
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  3. #5103
    Bloody but unbowed fittofattofit's Avatar
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    B.O.B ... re you doing 3 second negs on the squats with 335 and with the 275 bench? And 405 deficit deads
    That's one heavy duty session Mike!
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
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  4. #5104
    ____( ͡° ͜ʖ ͡°)__________ BabyOilBrah's Avatar
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    Originally Posted by fittofattofit View Post
    B.O.B ... re you doing 3 second negs on the squats with 335 and with the 275 bench? And 405 deficit deads
    That's one heavy duty session Mike!
    Yes lol it's really tough. I don't do negatives on the DLs tho. That's the only exercise.
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  5. #5105
    Banned The Solution's Avatar
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    Bout time we smash some tempo work BOB man!
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  6. #5106
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    Originally Posted by Hamzzza View Post
    8.3.
    I can't even imagine walking out with that much weight on my back for squats lol. Paused bench is crazy, too...you're toying with my max now

    Originally Posted by Gxp23 View Post
    Miron.
    Thanks, brah <3

    Originally Posted by BabyOilBrah View Post
    Power Workout:

    Sets x reps @weight / 1-2 min rest / still with 2-3 second negatives but more power focused, tension work made moderate weights so much harder.

    A1: Oly Squat: 225x3, 275x3, 315x3, 335x2
    A2: Leg Press Calf raise: 400x6x3

    B1: BB bench press: 185x3, 225x3, 250x3, 275x3
    B2: BB rows: 225x3, 250x3, 275x3 little cheating with 275 but controlled the negatives

    C1: BB Incline Bench: 200x3, 225x1
    C2: Weighted Chins: +90x3, +70x3

    D: Deficit Deadlift: 375x3, 405x3

    E1: Seated Military press: 135x3, 145x3
    E2: DB Lateral raise: 40sx6x2

    F1: CG Bench: 245x3, 270x2
    F2: Biceps curl: 40sx6x2
    Bench/Rows combo must've been killer...got some solid weight on both those exercises. Surprised you still had so much in the tank for the CGBP towards the end!

    Originally Posted by BabyOilBrah View Post
    Excellent work on all the pressing, that volume is serious. How long do you rest between sets?

    Forever mirin chins too, rows and chins are really a strong point for you. Jelly.
    I've been resting about 3 mins or so between sets these days (sometimes longer if talking to acquaintances). Used to rest 5+ mins when I was using heavier weight (anything above 275 for bench, etc).
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  7. #5107
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    No gym, but had an orchestra concert today. Played well and the audience seemed to have liked us well enough

    Got home to dad's cheese & onion bread (had some ham and pepperoni inside, too) and 4 racks of ribs

    Roughly the size of a Subway footlong (should've taken a pic after cutting...oh well):



    Two racks had buffalo rib sauce and the other two a simple BBQ sauce (not the best pic, but taste was A+ ):



    A nice closure to a fun, music filled weekend

    Mum's also off to Japan Tuesday morning 'til the end of April, so cut towards summer will be in full effect for my brother and I. Hopefully won't see too big a decline in strength.
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  8. #5108
    Registered User nwskier's Avatar
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    Originally Posted by BabyOilBrah View Post
    This ^^^ strong Tim. chins and rows like gin looking really strong. 315 rows are just nuts, never get tired of seeing it. Keep it up!
    I'll be sure to keep the rows pacing appropriately

    thx!

    Originally Posted by Exane View Post
    Got 85's for 8 yesterday morning
    IN.jpeg
    Originally Posted by BabyOilBrah View Post
    I
    brb 70s for 8
    OUT.jpg

    ^^ lol'd well played

    Originally Posted by Exane View Post
    Friday 3/6 - Delts/Traps

    Seated DB Shoulder Press
    60'sx12
    75'sx10
    90'sx8
    100'sx6
    50'sx12


    drop set


    you mutha.... haha. fuuuark, mirin' hard.

    sick workout. shot across the bow. it's on! stay tuned this week

    Originally Posted by Prednisone666 View Post
    Skier-I love underhand cable rows, really get a great squeeze in the lower part of lats with those. And I bet you're good for multiple sets of 100x6 on DB OHP, which is insane.
    Will be hitting heavy delts again mid-week. can't wait. thanks!

    Originally Posted by BabyOilBrah View Post
    Friday Tension Workout:

    Sets x reps @weight / 1-2 min rest / slow negatives

    B1: Incline BB bench press: 2X8,6 @175
    B2: Chins: 2X12,7

    D1: Flat BB Bench press: 2X6 @225
    D2: Cable Row (v grip): 2X11,9 @170
    sweet freaking supersets and tension work! bench + back work = lotta win!

    Originally Posted by -Gin- View Post
    Notes:

    3/7 - Chest/Shoulders

    3/8 - Back/Bis/Abs

    Chin-ups:
    50x15
    50x13
    50x12
    50x10
    no 70s or 75s on those chins? you disappoint me lol ( haha j/k).

    solid workout. you've been on point with consistency this year.

    Originally Posted by BabyOilBrah View Post
    Power Workout:

    Sets x reps @weight / 1-2 min rest / still with 2-3 second negatives but more power focused, tension work made moderate weights so much harder.

    B1: BB bench press: 185x3, 225x3, 250x3, 275x3
    B2: BB rows: 225x3, 250x3, 275x3 little cheating with 275 but controlled the negatives

    C1: BB Incline Bench: 200x3, 225x1
    C2: Weighted Chins: +90x3, +70x3

    F1: CG Bench: 245x3, 270x2
    F2: Biceps curl: 40sx6x2
    ummm there is a lot of STRONG in that workout. excellent session Mike.

    and YES! +90x3 on Chins!! about time, always knew you had that and more.

    strong tricep finisher too. damn!
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  9. #5109
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    Originally Posted by nwskier View Post
    no 70s or 75s on those chins? you disappoint me lol ( haha j/k).

    solid workout. you've been on point with consistency this year.
    I only play with the 75s on Wednesdays. Saturdays are my lighter, higher rep days
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  10. #5110
    Registered User nwskier's Avatar
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    Originally Posted by -Gin- View Post
    I only play with the 75s on Wednesdays. Saturdays are my lighter, higher rep days
    haha I figured that!
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  11. #5111
    Registered User nwskier's Avatar
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    haven't logged the past few sessions due to time constraints but will get back to posting this week

    went in for a quick workout tonight (Sunday)

    BB Bench
    205x8
    225x8
    255x5
    275x4x4
    275x3
    225x5x5 worked on slow, controlled reps. burned the heck outta me, ha


    Pretty tired today- beat myself up with a pretty big day on the mountain (about 5 hours of hiking, then skiing)

    Also finally have a brief vid from last week.
    Decided not to really edit it so you can get a feel for the length of the full run
    not the steepest run but averages around 35 degrees for about 2,500 vertical feet
    I was flying through here. The snow was surprisingly good!

    Last edited by nwskier; 03-08-2015 at 08:49 PM.
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  12. #5112
    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by nwskier View Post
    Also finally have a brief vid from last week.
    Decided not to really edit it so you can get a feel for the length of the full run
    not the steepest run but averages around 35 degrees for about 2,500 vertical feet
    I was flying through here. The snow was surprisingly good!

    That looks awesome Tim ... 2500 feet of thick fresh powder, and all in about 3 minutes! Where was that ... Cody? You must have had some decent snow falls in the last week for there to be so much accessible powder. It looks like I arrived the wrong week

    WTG to kill a short session with the benching .... 19 reps at 275 and 30 reps at 255
    Last edited by fittofattofit; 03-08-2015 at 10:51 PM.
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  13. #5113
    The Cake Is A Lie! StressMonkey's Avatar
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    Originally Posted by nwskier View Post
    I always enjoy watching these. I find your videos 50% exhilarating 50% horrifying.
    There will come a day when I tire of listening to 80's music. That day is not today.

    I Really Miss The Old BodySpace

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    BOB still looking good but complicated... and here is me simplifying things for the next couple weeks...

    HAM - dam shamans that session...

    TIM - What setting is your cam on??? need to give you lessons!!! lots of stamina in those legs... loving the line and the snow...

    GIN - nice and simple session for you... glad the concert went well also... off food shopping now and going to buy some bread....
    Sleepy.
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  15. #5115
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    Originally Posted by nwskier View Post
    haven't logged the past few sessions due to time constraints but will get back to posting this week

    went in for a quick workout tonight (Sunday)

    BB Bench
    205x8
    225x8
    255x5
    275x4x4
    275x3
    225x5x5 worked on slow, controlled reps. burned the heck outta me, ha


    Pretty tired today- beat myself up with a pretty big day on the mountain (about 5 hours of hiking, then skiing)

    Also finally have a brief vid from last week.
    Decided not to really edit it so you can get a feel for the length of the full run
    not the steepest run but averages around 35 degrees for about 2,500 vertical feet
    I was flying through here. The snow was surprisingly good!

    siiccckkkkkkkkkkkk...don't remember watching your videos before but this one is pretty cool
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  16. #5116
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    Originally Posted by nwskier View Post
    BB Bench
    205x8
    225x8
    255x5
    275x4x4
    275x3
    225x5x5 worked on slow, controlled reps. burned the heck outta me, ha

    So many sets with some good weight!

    And like StressMonkey said above, as fun as it all looks, I got worried every time you went towards the trees

    Originally Posted by scott_donald View Post
    GIN - nice and simple session for you... glad the concert went well also... off food shopping now and going to buy some bread....
    Just covering all the basics. High rep work got me looking decent (well, for the 30 mins post workout, anyway).

    And yeah, thought it was good to contribute the odd non-lifting material ITT
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    Originally Posted by -Gin- View Post
    Just covering all the basics. High rep work got me looking decent (well, for the 30 mins post workout, anyway).

    And yeah, thought it was good to contribute the odd non-lifting material ITT
    i am eating my lovely fresh french stick for lunch PW with a protein shake...
    Sleepy.
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  18. #5118
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    Originally Posted by scott_donald View Post
    i am eating my lovely fresh french stick for lunch PW with a protein shake...
    2.5 more hours 'til breakfast/lunch (gotta love IF) - 2 onigiri (rice balls), some teriyaki chicken, and yogurt
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  19. #5119
    fapping into a volcano Exane's Avatar
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    Originally Posted by -Gin- View Post
    @Exane - good chit repping those 100s on the presses, bro! I don't think I could even get those up
    With how strong your overhead pressing is, you need to try it, *******! I bet you could lift more than you give yourself credit for, unless you just dont do much db pressing overall.

    Also, thank you! <3

    Originally Posted by -Gin- View Post
    Notes:
    - Nothing too noteworthy for the past two days...just the usual workout with the same weight/sets/reps
    - Was nice to do BB shrugs for a change...hopefully able to claim the squat rack again and bump up to 275 (maybe)
    - Got an orchestra concert tomorrow afternoon, so hoping for a good audience/performance. Hope you're all having a nice weekend
    Massive workouts bro, look very much like what I like to do. I think we could have some really good sessions if we every got a chance to lift together. srs.

    Originally Posted by Hamzzza View Post
    8.3.
    Lifts are just crazy man!

    Originally Posted by BabyOilBrah View Post
    Power Workout:
    Looking pretty freaking strong, Mike, especially with dieting. Seems like everything is coming together nicely.

    Originally Posted by BabyOilBrah View Post
    yup 100% it coincides with the diet approach. The workouts take around an hour, but today's was more like 1.5. It was a power tension workout so just promoting heavy weights and muscle growth after my carb up. Which I'll add I ate over 1000g of carbs in just over 24 hours and went from 195 completely carb depleted to 197.4. Eating comfortably at maintenance today, then probably 20% deficit tomorrow, then I haven't decided if I want to run another week, I'm leaning towards yes. That would mean tues/wed 1500 cals and depletion workouts, 1500 cals thurs, then carb up friday night.
    Only a two pound and a half pound gain? Dang... thats doing it right. Hopefully everything works correctly and you get that massive drop that comes after a well planned refeed.

    Originally Posted by -Gin- View Post
    No gym, but had an orchestra concert today. Played well and the audience seemed to have liked us well enough

    Got home to dad's cheese & onion bread (had some ham and pepperoni inside, too) and 4 racks of ribs

    Roughly the size of a Subway footlong (should've taken a pic after cutting...oh well):

    [img]http://i.imgur.com/xe6HdHo.jpg[img]

    Two racks had buffalo rib sauce and the other two a simple BBQ sauce (not the best pic, but taste was A+ ):

    [img]http://i.imgur.com/irLIcOP.jpg[img]

    A nice closure to a fun, music filled weekend

    Mum's also off to Japan Tuesday morning 'til the end of April, so cut towards summer will be in full effect for my brother and I. Hopefully won't see too big a decline in strength.
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    I haven't cheated in a while, you are killing me, breh.

    Originally Posted by nwskier View Post
    you mutha.... haha. fuuuark, mirin' hard.

    sick workout. shot across the bow. it's on! stay tuned this week
    <3

    Originally Posted by nwskier View Post
    haven't logged the past few sessions due to time constraints but will get back to posting this week

    went in for a quick workout tonight (Sunday)

    BB Bench
    205x8
    225x8
    255x5
    275x4x4
    275x3
    225x5x5 worked on slow, controlled reps. burned the heck outta me, ha


    Pretty tired today- beat myself up with a pretty big day on the mountain (about 5 hours of hiking, then skiing)

    Also finally have a brief vid from last week.
    Decided not to really edit it so you can get a feel for the length of the full run
    not the steepest run but averages around 35 degrees for about 2,500 vertical feet
    I was flying through here. The snow was surprisingly good!

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  20. #5120
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    Originally Posted by Exane View Post
    With how strong your overhead pressing is, you need to try it, *******! I bet you could lift more than you give yourself credit for, unless you just dont do much db pressing overall.

    Also, thank you! <3


    Massive workouts bro, look very much like what I like to do. I think we could have some really good sessions if we every got a chance to lift together. srs.

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    I haven't cheated in a while, you are killing me, breh.
    I’d love to try, but my gym only carries DBs up to 75 lbs… #PlanetFitnessProblems

    And I’ve always preferred the bar for all my exercises, so I actually struggle a fair bit as is with the 75s (even on flat DB bench press lol)

    Don’t think I’ll be making my way towards Missouri anytime soon, but if you ever find yourself in the East Coast, definitely let me know! And yes, my mum’s off to Japan for a little over 1.5 months tomorrow, so will be joining you on the (proper) cut wagon!
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  21. #5121
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    Saturday - Back/Biceps


    Pullups
    BWx15
    BWx15
    +25x10
    +25x10
    +25x10

    Floor T-Bar Rows (Upright (Yates style))
    50x20
    75x16
    75x16
    75x16
    50x20

    Wide Grip Lat Pulldown
    125x16
    175x14
    200x16
    225x12

    Close Grip Lat Pulldown
    100x12
    100x12
    100x12

    Single Arm Cable Rows
    50x16
    50x16
    50x16
    50x16

    w/ Chest Supported DB Rows
    50'sx12
    50'sx12
    50'sx12
    50'sx12

    Ezbar Cable Curls
    60x16
    80x10
    80x10
    70x10

    w/ Single Arm DB Preacher Curls
    25x14
    25x12
    25x12
    25x10


    Sunday Morning - Legs - 185.0



    BB Squat
    45x12
    135x8
    135x8
    185x6
    185x6
    185x6

    Leg Press
    1PPSx20
    2PPSx20
    3PPSx20
    3PPSx12
    3PPSx20
    3PPSx12

    hamstring focused

    Hack Squat
    Sledx20
    1PPSx20
    1PPSx20

    DoggCrapp Calf Raises
    90x14

    Single Leg Hamstring Curls
    30x16
    30x16
    30x16

    Leg Extensions
    70x20
    70x20
    70x20
    70x20
    70x20

    w/ Leg Press Calf Raises
    170x20
    170x20
    170x20
    170x20
    170x20

    DB Hamstring Curls
    25x14
    25x12


    Sunday Evening - Chest/Triceps - 185.6



    BB Flat Bench
    45x20
    135x12
    185x10
    225x10
    245x6
    275x1

    DB Incline Bench
    70'sx8
    85'sx8
    100'sx8

    Peck Deck
    110x20
    110x20
    130x12
    130x12
    110x22

    Decline Cable Crossovers to Flys
    40'sx10|8
    40'sx10|8
    40'sx10|8
    40'sx10|8
    40'sx10|8

    Incline Flys
    30x14
    30x14
    30x16
    30x18
    30x16

    Cable Crossover Tricep Overhead Extensions
    20'sx18
    30'sx12
    30'sx12

    Hammer Strength Tricep Dips
    185x20
    185x20
    185x16



    Monday Morning - Delts/Traps - 185.4


    Hammer Strength Shoulder Press
    135x20
    185x18
    225x13
    135x10
    135x8

    reverse

    Hammer Strength Lateral Raises
    90x16
    90x16
    90x16

    w/ Reverse Peck Deck
    90x16
    90x16
    90x16

    Single Arm DB Raises
    25x20
    35x16
    35x16

    w/ Overhead Shrugs
    25'sx14
    25'sx14
    25'sx14

    Leaning DB Shrugs
    60'sx20
    60'sx20



    Faurking tired bro's. No cheats, no real refeeds (just enough to keep me going at this point), sauna and cardio almost every day. Changings are coming fast though, so its all good. This is the leanest I have looked and this is the lightest I have been at the start of the week. Back is nearly 100%, bentover rows are still a ways off but I am ready to start abs, hopefully that will help sharpen my midsection a bit.
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    And the crazy volume workouts are back...

    How low in terms of body weight are you trying to go? I think I may have asked you before, but clearly, I have chit short term memory. Any pics of current shreds?
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  23. #5123
    fapping into a volcano Exane's Avatar
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    Originally Posted by -Gin- View Post
    And the crazy volume workouts are back...

    How low in terms of body weight are you trying to go? I think I may have asked you before, but clearly, I have chit short term memory. Any pics of current shreds?
    \o/ yeah buddy (don't be fooled, there is a lot of intensity in there, just hard to put that to paper if you know what I mean).

    No clue, just until I get dickskin shredded (srs). I want to be much better conditioned than when I was competition ready, I feel like I can easily beat that.
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  24. #5124
    Sleepy moderator scott_donald's Avatar
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    EXANe all that over a few days... old you would have done that in one session...
    Sleepy.
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    Originally Posted by Exane View Post

    Faurking tired bro's. No cheats, no real refeeds (just enough to keep me going at this point), sauna and cardio almost every day. Changings are coming fast though, so its all good. This is the leanest I have looked and this is the lightest I have been at the start of the week. Back is nearly 100%, bentover rows are still a ways off but I am ready to start abs, hopefully that will help sharpen my midsection a bit.
    Exane ... I'm not surprised that you're feeling tired Sean ... that was around 400 reps each session + cardio and all while you've got the shreds on. Intense pump with all those 16 and 20 rep sets. Are you planning to compete this time or is it get shredded and then reverse diet?
    "Better to wear out than rust out!"

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  26. #5126
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    9.3

    Sumo Block Pulls 8cm

    310 x 1
    330 x 2 (PR)

    *on 310x1 I misgrooved the pull and actually had some downward motion and basically SLDL it, wanted to call it a day there but still took the planned jump to 330kg and ended up hitting a nice double with it

    gained a lot of confidence with this for my last pull day which will be on either friday or saturday...a heavy single or double off the floor
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  27. #5127
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    All i see in here is PR's
    i feel like a girl. You guys are F'in Beasts.
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  28. #5128
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    Originally Posted by The Solution View Post
    All i see in here is PR's
    i feel like a girl. You guys are F'in Beasts.
    This, I make a 5lb PR I feel like a god, then I look at this thread and remember I am but a simple peasant.
    Eat the damn yolk.
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  29. #5129
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    Originally Posted by Exane View Post
    \o/ yeah buddy (don't be fooled, there is a lot of intensity in there, just hard to put that to paper if you know what I mean).

    No clue, just until I get dickskin shredded (srs). I want to be much better conditioned than when I was competition ready, I feel like I can easily beat that.
    I know better than to think your workouts are just volume and no hard work those numbers on bench/shoulder presses and all that leg work don't lie, man!

    Lawd, this thread is going to be epic come summertime. The motivation is real!
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  30. #5130
    fapping into a volcano Exane's Avatar
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    Originally Posted by scott_donald View Post
    EXANe all that over a few days... old you would have done that in one session...
    lol, ouch. I'll have to step it up now that I have been called out

    Originally Posted by fittofattofit View Post
    Exane ... I'm not surprised that you're feeling tired Sean ... that was around 400 reps each session + cardio and all while you've got the shreds on. Intense pump with all those 16 and 20 rep sets. Are you planning to compete this time or is it get shredded and then reverse diet?
    Pump has been insane! Still freaking tired too, for some reason I havent been able to get a solid nights sleep, despite exhausting myself and giving myself the opportunity to get a plenty of sleep. oh well, just got to keep pushing.

    No competing, just shreddig for now. Absolutely no plan other then that, just want to focus on one day at a time

    Originally Posted by Hamzzza View Post
    9.3
    Awesome stuff Hamza, grats on another PR. Your pace is just insane right now.

    Originally Posted by Gxp23 View Post
    This, I make a 5lb PR I feel like a god, then I look at this thread and remember I am but a simple peasant.
    Hamza is killing the pr game man.

    Originally Posted by -Gin- View Post
    I know better than to think your workouts are just volume and no hard work those numbers on bench/shoulder presses and all that leg work don't lie, man!

    Lawd, this thread is going to be epic come summertime. The motivation is real!
    Monica!

    Definitely man, I cannot wait!
    4% shredded with striated!

    ~Blocky Waist Crew~
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