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

[BabyOilBrah]

Where is your DL workout with 4 plates and 445 Mike?

That's in 2 separate workouts. Wednesday is 405x5(x4) then next week is work up to 445 repout.

[Exane]

Monday 2/11: Back/Legs/Traps

Weighted Chins
BWx12
BW+45x10
BW+90x7
BW+90x7
BW+90x7
BWx12
BWx12

Deadlift
225x10
315x8
365x5
365x7

Bentover BB Rows
135x14
185x15
225x10
225x10
275x5

Leg Press
275x12
275x12
455x10
455x10

Hand Grip Lat Pulldown
100x14
125x12
150x10
175x8
175x6

Wide Grip High Rows
125x14
175x8
175x8
175x8

w/ DB Shrugs
50'sx22
50'sx22
50'sx22
50'sx22

Seated Face Pulls
75x8
75x8
75x10

Standing Calf Raises
230x12
230x12
230x12
230x12

w/ Leg Extensions
130x14
130x20
150x14
150x16


Back was pumped and legs were jelly, successful workout was successful

[BabyOilBrah]

Sick weighed chins man. Solid as always Sean.

[scott_donald]

exane... why the leg press in there...

strong pull-ups???

[Exane]

Sick weighed chins man. Solid as always Sean.

Thanks brah!

exane... why the leg press in there...

strong pull-ups???

Just been trying to add a second body part each session.... so I am adding in legs on my back day and back on my leg days. Didn't want to squat bc of the deadlifts so I do a quick leg press session to get a nice leg pump and to stretch everything out.

Why the "???"s

[scott_donald]

Thanks brah!



Just been trying to add a second body part each session.... so I am adding in legs on my back day and back on my leg days. Didn't want to squat bc of the deadlifts so I do a quick leg press session to get a nice leg pump and to stretch everything out.

Why the "???"s

oops... wrong endings...

[BabyOilBrah]

oops... wrong endings...

seemed like an odd question lol

[Exane]

oops... wrong endings...

Haha, well thank you then! Shooting for that +135lbs time!

[Juggernaut0]

Beast chins Exane.

[nwskier]

Monday 2/11: Back/Legs/Traps

Weighted Chins
BWx12
BW+45x10
BW+90x7
BW+90x7
BW+90x7


Back was pumped and legs were jelly, successful workout was successful

****!!! Insane session Sean! I can't let u pass me on chins!! Haha, looks like I got my work cut our for tonight! Mirin

[jshaw5]

Beast chins Exane.

This.

[The Solution]

If I tried 1 chin with 90 on my waist I would fall over

Damn

[BabyOilBrah]

Press

Stopping Juggernaut for press, I don't have the equipment to properly progress with the DBs. I'm still going to work them, just won't be to the juggernaut method. I will continue it for the big 3 though. Also working arms on their own day, bro day.


Seated DB Shoulder Press

30sx10
50sx5
60sx3
70sx3
80sx8
80sx8
80sx8

DB Lateral Raises

25sx12
25sx12
25sx12
25sx12
25sx12

K Press

85x8
85x8
85x8
85x8
85x8

DB Arnold Press

40sx15
40sx15
40sx15

Cable Backhands: FST-7

15s rest, did one arm all sets, then the other
10x8
10x8
10x8
10x8
10x8
10x8

[AirForceV]

skier: Noice job, but why so light on the DB shrugs? lulz

When shrugs are done correctly you'd find less weight = better contraction. No 1 second up 1 second down bullsh. long ass holds and slow eccentrics.

[jshaw5]

Why not do Juggernaut with BB Press or K Press?

[Exane]

Beast chins Exane.

****!!! Insane session Sean! I can't let u pass me on chins!! Haha, looks like I got my work cut our for tonight! Mirin

This.

If I tried 1 chin with 90 on my waist I would fall over

Damn

Thank you brobeans! Pretty obsessed with chins still.... and getting shredded, lol

Quick progress pick, weighed in at 184.0 lbs today



And here is my final set of weighed chins I did. BW+135 lbs

[BabyOilBrah]

Why not do Juggernaut with BB Press or K Press?

BB press bothers my left shoulder which is why I went to DBs, K press I could but I would have had to start with it.

[viennafat]

If I tried 1 chin with 90 on my waist I would fall over

Damn

I'm on the same page.
I have a feeling that at the end of the 1st rep my ass would be on the floor, I would look up and my arms would still be attached to the bar.
And if I attempted a dip with 135lbs on me, both shoulders would violently dislocate.

Sick work, Sean! Killing it.
Looking great in the pic.


Great pressing, Mike!
That's a ton of volume. My shoulders would not be happy.

[Bnizzle163]

This log is AWESOME! I have a lot of catching up to do.

Subbed

[The Solution]

You mean weighted dips

[nwskier]

skier: Noice job, but why so light on the DB shrugs? lulz

see below + easier to superset with slow high rep shrugs
I'm also trying to stay away from heavy shrugs will fixing up this lower back issue

When shrugs are done correctly you'd find less weight = better contraction. No 1 second up 1 second down bullsh. long ass holds and slow eccentrics.

yessir!

Press

Stopping Juggernaut for press, I don't have the equipment to properly progress with the DBs. I'm still going to work them, just won't be to the juggernaut method. I will continue it for the big 3 though. Also working arms on their own day, bro day.

no need for juggernaut on that day, you killed the presses. 80x8x3 will certainly crush the delts + the arnolds

Thank you brobeans! Pretty obsessed with chins still.... and getting shredded, lol

Quick progress pick, weighed in at 184.0 lbs today

those weighted dips are crazy, but not surprising. arms and delts are looking huge in the progress pic.

This log is AWESOME! I have a lot of catching up to do.

Subbed

yeah billy, welcome!!


off for some back work. going to see what I can do to come close on that weighted chin effort

[-Gin-]

You mean weighted dips

Take it you saw his Instagram?

Either way, Exane = Beast!

[StressMonkey]

Damn Exane. Your forearms are huge! Great job with those weighted chins.

see below + easier to superset with slow high rep shrugs
I'm also trying to stay away from heavy shrugs will fixing up this lower back issue

I was thinking about your trip when I was eating some tasty gyoza tonight! When you pass by one of the 7,000 vending machines you'll see when you're there you should try some 'pocari sweat'. I loved that drink!

[Nom Z]

@BOB, oly squat looks good. For stance, you still want external rotation, so don't internally rotate them too much. Strong aesthetics pose too.

[nwskier]

Tuesday 2/14: Back/Biceps


evening b/w = 189 (still a fatty, need to cut, lolz)

Jump Rope
10 minutes

Weighted Chins
b/w x 15
45x10
90x6
100x4 (didn't count 5th rep)
115x2.5 (couldn't lock it out- dammit!)
135xF (.75 ha) - vid looks closer than I thought tho
90x5
90x3 nothing left
45x6 nothing left

Vid includes = 100x4, 115x2.5, 135xF, 90x3, 45x6
Reps aren't as clean as I've done before, but not awful at least - also included a few end of workout clips from Sunday


WG OH Lat Pulldowns *Life Fitness machine
160x10
180x10
200x8
160x10

>>>Superset with>>>>

UH CG Lat Pulldowns *Life Fitness machine
160x10
180x10
200x8
160x10

Incline DB Curls
35x15
30x15
25x15
20x15

>>>Superset with>>>>

Poundstone Curls
45x30
45x26
45x27
45x21

owowowowow. So freaking hard, hurt good- biceps had some of best veinage/size/definition combo i've seen. stoked!!

Reverse Hypers
b/w x 15, 15, 20, 20, 20

Single Arm V-Bar Pulldowns
100x8
100x8

Regular V-Bar Pulldowns (light weight/slow with stretch)
100x10
100x10

Planks
3 sets x failure

Thoughts
Sean you may have me by a rep or two on chins. I'm going to have to start kicking things up when I get back from vacation. Keep bringing the motivation!
Mike - I need to start shredding down when I get back, you guys are making me look like a fatty! more motivation!!

Skiing
annnnnd a quick down and dirty ski edit from the weekend - did some hiking, had some fun. Forgot my GoPro though the first day

[fittofattofit]

Mike ..... great volume on the shoulder pressing! I like the mix of DB presses, Klokovs and Arnolds!
All 3 of you guys have outstanding shoulder development ... must be something to do with the insane volume!

Thank you brobeans! Pretty obsessed with chins still.... and getting shredded, lol

Quick progress pick, weighed in at 184.0 lbs today



And here is my final set of weighed chins I did. BW+135 lbs

Exane .... Arms, shoulders and forearms are looking huge!
Great work on those dips --- strong control, depth and speed (and cool biceps vein bursting through)

Tuesday 2/14: Back/Biceps


evening b/w = 189 (still a fatty, need to cut, lolz)

Jump Rope
10 minutes

Weighted Chins
b/w x 15
45x10
90x6
100x4 (didn't count 5th rep)
115x2.5 (couldn't lock it out- dammit!)
135xF (.75 ha) - vid looks closer than I thought tho
90x5
90x3 nothing left
45x6 nothing left

Vid includes = 100x4, 115x2.5, 135xF, 90x3, 45x6
Reps aren't as clean as I've done before, but not awful at least - also included a few end of workout clips from Sunday



....


Poundstone Curls
45x30
45x26
45x27
45x21

owowowowow. So freaking hard, hurt good- biceps had some of best veinage/size/definition combo i've seen. stoked!!


..........


Skiing
annnnnd a quick down and dirty ski edit from the weekend - did some hiking, had some fun. Forgot my GoPro though the first day

Tim ...... looking really solid at 189. Arms, chest and back are really thick and you've still got plenty of definition in your back and core, so not too 'fat'
That 135 chin looked more like a .95 ..... just failed to get that last few inches.


Great vid of the skiing and the snow conditions look awesome! I'm getting excited!
BTW --- One of my friends who was coming with us fell off his mountain bike and broke his wrist, clavicle and cheekbone .... bad luck for him and I'm disappointed, but it means I'll probably get his room

[scott_donald]

boom tim loving the weighted work...

Looking good exane!!!

[Exane]

I'm on the same page.
I have a feeling that at the end of the 1st rep my ass would be on the floor, I would look up and my arms would still be attached to the bar.
And if I attempted a dip with 135lbs on me, both shoulders would violently dislocate.

Sick work, Sean! Killing it.
Looking great in the pic.

Thank you V!

This log is AWESOME! I have a lot of catching up to do.

Subbed

Welcome my nizzle

You mean weighted dips

lol, so used to typing weighted chins. +135x10 would be sick for weighted chins though

those weighted dips are crazy, but not surprising. arms and delts are looking huge in the progress pic.

Thanks Tim!

Take it you saw his Instagram?

Either way, Exane = Beast!

Haha! Thanks Gin

Damn Exane. Your forearms are huge! Great job with those weighted chins.

Its all that fapping brah!

Tuesday 2/14: Back/Biceps

Good job on those chins sir, how tough was that 135 attempt?

Exane .... Arms, shoulders and forearms are looking huge!

Thank you buddy!

Looking good exane!!!

No question marks this time??? Haha. Thank you, appreciate it

[Exane]

Tuesday 2/12: Biceps/Triceps/Abs

Alternating DB Curls
35'sx14
40'sx10
45'sx10
50'sx8

Close Grip Bench
135x12
185x10
225x8
245x4
135x12

BB Curls
65x14
85x8
85x8
65x10
45x10

Dips
BWx12
BW+45x12
BW+90x10
BW+135x10
BW+135x8
BW+135x10

Single Arm Overhead Cable Curls (FST-7)
30x14
30x14
40x10
40x10
40x10
30x10
30x14

Wood Choppers
40x10
50x12
60x12
60x10

Single Arm Cable Pulldowns (FST-7)
40x8
40x8
40x8
40x8
30x8
30x8
30x8

Cable Crunches
120x16
120x16
120x16
120x16

DB Side Bends
80x10
80x10
80x10


Great Arm session, weight is down and I can feel my strength dropping a bit but I am still hanging in there. Haven't decided what I am going to do, trying to get this cut scheduled out.

[fittofattofit]

Exane ..... you've got great triceps strength and stamina : close grip benching the 245 and then going into the 135 dips for 28 reps. How big are your arms now and have you lost any size on your cut?