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

[-Gin-]

I wouldn't totally rule them out. You know you're body better than anyone. I just l know what works for me, and my goals. Sure does feel like forever from when I squatted 315x15 and DL 445. Oh wellz... Maybe someday I'll have them back but for now I work around them

Friend of mine was talking about a powerlifting comp late last summer, but I think that's ruled out for me...only really care about looks, to be honest...getting big numbers would be fun, but not at the cost of long-term well-being (joints, etc).

Plus, I'm slowly starting to embrace this lower weight, higher rep life...the pump I get after I finish is unreal

[The Solution]

Friend of mine was talking about a powerlifting comp late last summer, but I think that's ruled out for me...only really care about looks, to be honest...getting big numbers would be fun, but not at the cost of long-term well-being (joints, etc).

Plus, I'm slowly starting to embrace this lower weight, higher rep life...the pump I get after I finish is unreal

Crossfit ----->
You kipping bro

[-Gin-]

Crossfit ----->
You kipping bro

You should know me better than that, bro. I'd never go to the dark side

[Mitch666]

BOB looking like a fitness model brah.


weird to think i'm 30+lbs heavier than you now #fatplerlife

[nwskier]

Sunday March 1

DB Shoulder Press
50x15
70x12
85x12
95x9 PR
95x7
85x10

Next time I get a spot, I'm repping hundos!

DB Rear Delt Fly (lying on incline)
40x12
40x12
50x8
50x8
40x10

DB Armold Press
75x5
75x5
75x5

CGBP
135x25
205x5
225x5
245x5
275x1
225x10
235x7
245x5
255x3
185x16 drop 135x10

skull crushers
125x8
125x8
125x7

5 second rep Skulls
75x10
75x10
75x9

Damn triceps were on fire from these
Super slow and controlled with pause

SOHP (for fun, ha)
135x8
135x6
135x5

Burned out!
CORE:
hanging straight leg raises
Wood choppers
Alternating straight leg hanging leg raises

Intense workout. Really fired up on my delt progression

[-Gin-]

Mirin' the hell out of those shoulder presses, bro! Awesome numbers on the CGBP afterwards as well...for so many sets at that!

Abs + delt/upper chest vascularity are looking solid as well

[Gxp23]

D..das it man.

[scott_donald]

reading through your workout there TIM and got to CGB and it felt like it went on for ever...

GIN - need to work on your strength endurance it seems!!!

[StressMonkey]

Sunday March 1

DB Shoulder Press
50x15
70x12
85x12
95x9 PR
95x7
85x10

Grats on the PR. 95 for shoulder presses is mind boggling to me!

[BabyOilBrah]

Awesome weight on squats and bench, bro. Nice back off sets after them, too. And mirin' that DL cardio

Is your weight up to date? Aiming for sub-200?

hehe thanks mane, weight is around 198 right now, shooting for 185-190 by summer. Trying to cut slowly I'm in no rush.

Back/Bis/Legs/Abs

Chins are outrageous. No wonder you have joocey arms.

BOB looking like a fitness model brah.


weird to think i'm 30+lbs heavier than you now #fatplerlife

das it. kinda what I'm going for these days. General well rounded fitness with a physique to show for it.


you're jacked and strong breh.

Sunday March 1

Next time I get a spot, I'm repping hundos!

Killer session man, so you're getting 95s up with no spot? Damn man that is insane. Delts of peace and prosprity. Great pic too I liked it on IG

[-Gin-]

reading through your workout there TIM and got to CGB and it felt like it went on for ever...

GIN - need to work on your strength endurance it seems!!!

That I do. Seems you need to work on your reading endurance…

hehe thanks mane, weight is around 198 right now, shooting for 185-190 by summer. Trying to cut slowly I'm in no rush.

Chins are outrageous. No wonder you have joocey arms.

Das it mane! I’m currently sitting at 210. Hopefully get down to low-200s in these next couple months. Mum’s off to Japan on the 10th ‘til late-April, so shouldn’t have *too* many temptations (given I can keep my dad away from baking, etc )

[The Solution]

Ski almost pushing 100's for double digits? good lord.

[Hamzzza]

3.3. bučkuriš

sq: 190 x 1

140 x 14 raw raw raw

bench

60kg x 2 (barely did this, got sciatica pain down my RIGHT leg this time while setting up and I had to quit it here...a 27 hour bus ride back home didn't do me well apparently


deadlift 100kg a couple of sumo and conventional singles




also, obligatory travel report

Praha








didn't eat all that much great food but I'm pleasantly surprised by stabucks cheesecake, it's not as bad as I thought



fdsfds


here's the guy who visited our meet last week, we met up one day and around this time he should be on his flight to Murikah to join the arnold amateur strongman competition


fljas


trš


also, coco is readily available, literally i figuratively



if you've ever thought about visiting, do it *******s hue hue - lots of great experiences...the only downside is their girls aren't anywhere near as hot as anything from where I live, but you can always go after fellow tourists of course

[BabyOilBrah]

Looks amazing hamza mirin pics and coco powder lol. That dude with you in the first pic looks exactly like a kid I used to play soccer with in high school lol.

[Mitch666]

hamzaa coming to visit for bosnian women. oh and the coke

[-Gin-]

Awesome pics, Hamza! I'd love to visit one day

[-Gin-]

Chest/Shoulders

Notes:
- Changed up the order at the start for once
- Supersets = all kinds of pumps

Overhead Press:
45x10
95x10
135x5
165x5
185x4
185x4
185x3 (135x6 superset)

Bench Press:
135x10
185x5
225x6
245x5
245x5
245x5
245x6

Cable Flyes (Low-to-High):
25x20
25x20
25x20

(Superset) Behind Back Cable Lateral Raise:
20x15
20x15
20x15

Pec Deck:
150x12
150x12
150x12
150x12

(Superset) Facepulls:
60x15
60x15
60x15
60x15

[scott_donald]

wow a workout in here... GIN solid stuff... i changed to that MP before bench and it certainly changes things...

[fittofattofit]

NWSkier ... monster pressing session there Tim! sick PR with the DB shoulder presses and huge volume with the CGBPs. Looking seriously stacked and dense in those pics

[-Gin-]

wow a workout in here... GIN solid stuff... i changed to that MP before bench and it certainly changes things...

It most definitely does. The first set with 185 felt pretty easy the first 3 reps...4th one got difficult, so didn't go for a 5th rep. Same deal on 2nd set. By the third set, delts were already exhausted lol

[BabyOilBrah]

kinda playing around with carb depletion/overfeeding similar to UD2.0

I ate 1600 cals yesterday very low carb, same today and did this workout both days:

2 cycles of this per workout
A1: DB Bench: 3x15
A2: Vert Leg Press: 3x15

B1: Vert or Horizontal Row: 3x15
B2: Lying Leg Curls: 3x15

C1: DB Lateral Raise 2-3x15
C2: Leg Press Calf Raise 3x15

D1: Tricep Pushdown: 2x15
D2: DB Curl: 2x15

just finished my second depletion workout

[scott_donald]

BOB sounds complicated!!!!

[Hamzzza]

4.3. Bučkuriš

Bench paused

120 x 9 (PR)

120 x 7 (first three were a 2-3 second pause and that's all I had planned but I had more in the tank so did those other 4 reps too)

120 x 6



Squat

ramp to 220 x 5



Block Pulls 8cm

ramp do 320kg dropset

260 x 3

+reverse hyperextensions



this was for fun, will start putting on thinner plates for my block pulls

[The Solution]

Ham should be renamed to PRZilla

[-Gin-]

@BOB - looking unreal, bro...lean as fuaaaark!!

@Hamza - 700+ lbs..........

[-Gin-]

Back/Bis/Abs

Notes:
- Trying to cut and seem to be maintaining strength fine

DB Rows:
75x20
75x20
75x20

Chin-ups:
75x12
75x11
75x9

Machine Rows:
230x12
230x12
230x12

Lat Pulldown:
160x15
160x15
160x15
160x15

DB Shrugs:
75x30
75x30
75x30

Incline DB Curls:
35x12
35x12
35x12

Hammer Curls:
45x12
45x12

(Superset) Cable Crunch:
80x20
80x20
80x20
80x20
80x20

Concentration Curls:
25x12
25x12

[nwskier]

Mirin' the hell out of those shoulder presses, bro! Awesome numbers on the CGBP afterwards as well...for so many sets at that!

Abs + delt/upper chest vascularity are looking solid as well

Thanks Nathan. that workout taxed the f8ck outta me. ha.

Grats on the PR. 95 for shoulder presses is mind boggling to me!

me too!
thx

Killer session man, so you're getting 95s up with no spot? Damn man that is insane. Delts of peace and prosprity. Great pic too I liked it on IG

Working on it. Left arm no problem, still need a touch of help with the right side.

thanks bud!

Ski almost pushing 100's for double digits? good lord.

soon! long time goal...

Chest/Shoulders

Notes:
- Changed up the order at the start for once
- Supersets = all kinds of pumps

Overhead Press:
45x10
95x10
135x5
165x5
185x4
185x4
185x3 (135x6 superset)

Bench Press:
135x10
185x5
225x6
245x5
245x5
245x5
245x6

great session- liking those supersets a lot there. and solid pressing to go with it.

NWSkier ... monster pressing session there Tim! sick PR with the DB shoulder presses and huge volume with the CGBPs. Looking seriously stacked and dense in those pics

trying, haha. thanks.

sorry to miss you when you were in town but seems like you and your M8s managed to have a good time as usual!

kinda playing around with carb depletion/overfeeding similar to UD2.0

just finished my second depletion workout

impressive cutting you are killing it this year. awesome

4.3. Bučkuriš

Bench paused

120 x 9 (PR)

another PR?!! sickening

and Prague trip looked awesome. always heard great things, and cheap beer. ha.

Back/Bis/Abs

Notes:
- Trying to cut and seem to be maintaining strength fine

das how you do it. nice!

[nwskier]

had sort of a crap workout the other day so didn't bother posting it.

nice medium session tonight. that Sunday delt/tri session really took it out of me, ha!


Wednesday 3.4.15: Back


Weighted Pullups
b/w x 12
45x8
75x5
75x5
90x5
90x3
75x5
45x8
45x5

BB Yates Rows
135x15
225x12
275x8
315x5
315x5
275x8
225x12

V-Bar Pulldowns
140x10
160x10
170x10
180x8
190x8
200x6 drop 140x8

UH Seated Cable Rows (med grip w/ lat bar)
130x10
140x10
150x10
160x10

went light and really focused on form/squeeze with nice pause
liked these a lot - will keep them in and keep on the medium side in weight

+ 15 min Core
+ 10 min Sauna
home.

Sweet day hiking/skiing yesterday morning. Will try and upload a vid this weekend.

[The Solution]

if thats a crap workout ill take it.

[fittofattofit]

kinda playing around with carb depletion/overfeeding similar to UD2.0

I ate 1600 cals yesterday very low carb, same today and did this workout both days:

2 cycles of this per workout
A1: DB Bench: 3x15
A2: Vert Leg Press: 3x15

B1: Vert or Horizontal Row: 3x15
B2: Lying Leg Curls: 3x15

C1: DB Lateral Raise 2-3x15
C2: Leg Press Calf Raise 3x15

D1: Tricep Pushdown: 2x15
D2: DB Curl: 2x15

just finished my second depletion workout

So I assume you're supersetting the As, Bs, Cs and Ds .. are you taking any break between the supersets or just rolling them off, and how long a break between the clusters? Pretty tiring on no carbs I'd have thought. Looking really good Mike .. sick biceps vein is popping and those delt striations are coming in

trying, haha. thanks.

sorry to miss you when you were in town but seems like you and your M8s managed to have a good time as usual!

We always enjoy Jackson ... it's pretty much our home mountain now so it's a great trip for just skiing, eating and drinking (In fact Spencer's dad is an original JH investor and Spencer has a life pass). It was bad luck that you were so busy but you've always been generous with your time and hopefully now you're getting some time back and it looks like you're making good use of it. Classic TT row session today and you're making me feel guilty .. I've been slacking off with the rows so far this year