The Trifecta: B.O.B. / Exane / nwskier - Come at us bro

[BabyOilBrah]

whoa - glad I found this thang again!

How's everyone? Kickin ass - forgetting names?

yo whats up man

Love to see that volume on the deadlifting Mike ... 20 reps at 390 = awesome strength and stamina. Good effort hitting the fronts after that!

feelin it today in the back! thanks andrew.

Leg session looks awesome Mike, why the front squats? Mirin the hell out of that deadlift as well.... back pumps of peace! lol

mixing fronts in now for maximum gains haha. I'll be back squatting on Saturday too don't worry. Thanks Sean.

Wednesday 4/16: Calves/Hamstrings/Quads

Whoa nice volume there bro, crushed it. Sick RDLs followed up by some squats. Glad the knee felt pretty good, how were the light leg exts?

[scott_donald]

dam BOB... smashing out reps of the deeds...

some great stuff in here lately whilst i was on vacation...

[BabyOilBrah]

dam BOB... smashing out reps of the deeds...

some great stuff in here lately whilst i was on vacation...

Thanks Scott! Hope you had a great vacation.

[scott_donald]

Thanks Scott! Hope you had a great vacation.

was awesome...

american food makes you fat!!!

[The Solution]

Exane, you should try those 2 stop squats bro. They will light you up.

[Exane]

killing those legs! kickass squatting with 315. Must have been tough after the RDLs

refeeds are awesome, I missed out by not adding those into my last cut, they didn't find their way into my lineup until the reverse diet stage.

The first few sets of the squats were the toughest, as soon as I could get more weight on the bar I was able to stay tighter and the reps became smoother. 225 felt lighter then 185.... love how that works!

Yes they are! Bob was the good man who introduced me to the refeed, they definitely help. Sucks you missed them on your last cut, but at least you will be experienced in them if you ever need to cut again. Cutting will never be the same again, lol.

That's a huge whoosh in your weight this week .. you must have dumped a load of water and be looking really tight
Great job on bumping your squats, especially when your dropping the pounds so fast. Your calves, hammies and quads are going to be barking tomorrow

The sore is already upon me! Haha, TY Andrew! I am definitely feeling a bit tighter, can still feel some of the fat I need to bring down but other then that its moving in the right direction. I've been really stalled hard at around 86-87 kg, even with water weight, and it was starting to get to me. Just happy to see things moving/happening, I've got some fresh motivation.

mixing fronts in now for maximum gains haha. I'll be back squatting on Saturday too don't worry. Thanks Sean.

Whoa nice volume there bro, crushed it. Sick RDLs followed up by some squats. Glad the knee felt pretty good, how were the light leg exts?

Thank you sir. Leg extensions were okay, really used them as filler in between my pullups, figured I might as well keep the legs moving. Held a squeeze for a second or two at top, otherwise It wouldn't have been for much more then some blood flow. May bump it up to 90 next week and see if I can get a little more out of them while keeping my knee healthy.

Exane, you should try those 2 stop squats bro. They will light you up.

Good idea, I will mark these down for either this Weekend or next Wednesday.... I have hit them before but never with such high weight or for as many reps and sets. Seriously, what you hit was impressive as hell! I have only ever done them as a finisher and they made me hate life. Makes sense to hit an entire squat session doing them, haha!

[BabyOilBrah]

was awesome...

american food makes you fat!!!

dont I know it man, where did you go in the US?

[-Gin-]

What do you do that causes that? Just longer rest periods? If so then there is nothing wrong with that... not at all.

Yeah, I take a good 3+ mins between my sets for the bigger movements lol

@nastier - great workout and enjoy your vacation!

@BOB - some solid deadlifting as usual. Keep killing it, brah!

[TheMatzah]

was awesome...

american food makes you fat!!!

The wrong foods. Yup! True story.

They're everywhere too. We've got 8 different pizza places on the main street by my place, also 3 gyms


great work in here trifecta. Truly inspiring.

I'm still on road back from hernia. Taking foreverrrr

[Exane]

Yeah, I take a good 3+ mins between my sets for the bigger movements lol

I should probably do that at times, I am sure I cut my self short on some of the big lifts.

The wrong foods. Yup! True story.

They're everywhere too. We've got 8 different pizza places on the main street by my place, also 3 gyms


great work in here trifecta. Truly inspiring.

I'm still on road back from hernia. Taking foreverrrr

Pizza and Gyms.... Merica!

Oh dang, was not aware of the hernia! Sorry to hear that bro, hope recovery gets rolling and you are back soon!

[Exane]

Thursday 4/17: Delts/Chest/Traps



Seated DB Shoulder Press
55'sx10
70'sx8
80'sx8
90'sx5

w/ Lateral Raise Machine
50x14
50x14
50x14
50x14

Leaning Rear Delt Raises
30'sx18
30'sx18
30'sx18
40'sx14
40'sx14

w/ Upright Rows
50x12
50x12
50x12
50x12
50x12

Single Arm Rear Delt Raises
20x10
20x10
20x10

w/ Seated Shoulder Circuit**
15x10|x10|x10
10x10|x10|x10
10x10|x10|x10

**shoulder pull to rotation to press/front raises/lateral raises

BB Flat Bench
45x10
135x10
185x10
225x12

HS Reverse Shoulder Press
135x10
135x10
135x10

Incline DB Flys
35'sx10
35'sx10
35'sx10

w/ Single Arm Lateral Raises
20x10
20x10
20x10

Smith Machine Shrugs*
1PPSx10|x10|x10
1PPS+25x10|x10|x10

*Single Arm/Wide Grip/Behind the Back


Cardio

Bike - 8 minute warm

Stair Climber - 20 minutes




Training session was at 1:45 PM, fell asleep at 7:30 PM until I woke up at 4:30 this morning.... That session drained the **** out of me, lol

[BabyOilBrah]

jesus man the volume it just wild. lol at falling asleep at 730, cards won last night, waino pitched a gem!

haha great work as always, I'm hitting my upper session with delt focus today so thanks for the motivation!

[BabyOilBrah]

Tim, Sean, I'll be amking the new thread today. Going to have Gin and Hamza join our log, 5 strong.....probably the GOAT log in the history of bb.com bout to be made.

[Exane]

Lets do this!

[BabyOilBrah]

Lets do this!

yeah I pretty much knew you and Tim wouldn't mind.

[Exane]

yeah I pretty much knew you and Tim wouldn't mind.

Your user title is hurting my head

[BabyOilBrah]

Your user title is hurting my head

genovaning

[BabyOilBrah]

NEW THREAD

http://forum.bodybuilding.com/showth...hp?t=161413673


Scott if you venture in here pls close this thread, thanks.

[jshaw5]

I'm not, used to be but they took good friday away

I do however get out of work at like 3-330 and am home by 4-430 so a late afternoon sesh is possible.

Some stuff came up so I'm hitting an early session now. I'm off again next Friday, so if you want to hit a late afternoon session next week, I should be good.

[BabyOilBrah]

Some stuff came up so I'm hitting an early session now. I'm off again next Friday, so if you want to hit a late afternoon session next week, I should be good.

no worries, sounds good we'll try for that.