Pain is Good!! [Forum Archive]

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Pain is Good!!

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Posted by: w8lifter

...and that's an understatement

08/10/02 - Training for Yesterday

1. SLDL 90/12, 100/10, 110/8, 120/6, 120/4....120 sec RIMy hams were fried after this lol!

2. DB Lunges 4 sets, 20/12....60 sec RI

3a. Lying Leg Curl 50/1+40/7, 40/8, 30/10, 25/10, 25/10...45 sec RI Yes...very fried...I usually can curl 50 for 20 reps.
3b. Decline Harrop Curls 2 sets 5...45 sec RI...I went tanning before training, so I had lotion all over me, plus I was sweating....so I kept slipping down the fuking bench, so I only did two sets of 5

..won't do that again!

4a. Standing Calf Raise 150/18, 160/13, 175/12....0-45 sec RI
4b. Standing smith Calf Raise 3 sets...bar + 25's/20...0-45 sec RI

08/11/02

Alright, so I did cardio today, tried to follow Lyle's program, here's what I did.

First meal was @ 8...coffee, protein, cream...coffee was half-caff so I did have some caffeine

Began training @ 10:45...did 3 minute warm up and 5 minutes kill-yourself-gonna-puke-high-intensity training on the bike....I HATE THE BIKE...it's why I never use it...and let me tell you, 5 full minutes of high intensity on a machine you never use cause you hate it so much, a day after leg day, is worse than being denied chocolate and beer for life!

Rested 5 minutes

Then went to the elliptical for 23 minutes...I know I was supposed to stay for 30, but I was dying....I did notice though that I was able to begin my regular cardio at a higher intensity than I normally would after leg day and using a regular progressive intensity level...I wasn't dragging my ass as much...however, that said, I know my intensity level was only about 75% of what I normally do on a good day.

Immediately post workout I had a can of tuna w/ 2 tsp of flax and veggies.

Oh and I was still feeling drained from my leg w/o by meal 6 last night so I opted for a modified carb up.

Probably nothing to report to Lyle w/ since I'm not doing exactly what he suggests

Posted by: Dr. Pain

Quote:

Originally posted by w8lifter
...and that's an understatement

Posted by: Robboe

So you're eating pro_fat before and after the cardio and you're not tkaing the L-tyrosine?

That all that's different that i can see.

It'll still work, i reckon, cause you're still furthering [have i just made that up?] the calorie deficit and elevating your heart rate right up, especially since it almost killed you.

It's all good.

Posted by: w8lifter

Quote:

Originally posted by The_Chicken_Daddy
So you're eating pro_fat before and after the cardio and you're not tkaing the L-tyrosine?

It's all good.

Yes...basically.

Posted by: w8lifter

Training

1a. Machine Press Bar+5/12, +7/10, +10/8, +15/6, +5/8, +10/6, +15/4 +15/4...0-60 sec RI....
First four sets to the front, last four sets behind the neck
1b. Machine Shrugs 85/12, 100/10, 110/8, 125/8, 110/8, 100/10, 85/12...60-150 sec RI

2a. Upright Rows 45/10, 55/8, 60/6, 60/4...30-90 sec RI
2b. DB Side Laterals 15/10+12/6, 15/8, 15/8, 15/7+10/15....0-60 sec RI

3a. Bent over Laterals 17.5/10, 17.5/10, 17.5/8+15/6, 17.5/8+15/5....0 sec RI
3b. Decline Crunch 50, 35...60-90 sec RI...First set str8, second set w/ a twist.

4a. Hanging Knee Raise 15, 10...0sec RI
4b. Flat Crunch 25, 25...0 sec RI
4c. Knee ups off bench 30, 30....120 sec RI

Did 12 minutes on the tread, intervals of running sideways/str8 up hill and walking on a level grade.

Posted by: CLPgold

Are you finally training for something? Or are you just preparing yourself to the pain mmafiter likes to inflict

Hmmm, being denied chocolate and beer for life...that's pure evil!!!

Posted by: w8lifter

Quote:

Originally posted by CLPgold
Are you finally training for something? Or are you just preparing yourself to the pain mmafiter likes to inflict

Hmmm, being denied chocolate and beer for life...that's pure evil!!!

Princess of Pain
Powered by Pain
Body by Pain
Pain is Good

I guess I must just really, really like Pain!

Posted by: kuso

Shit....and to think, I always thought PoP stood for Peruser Of Porn

Posted by: w8lifter

...I'm that too

Okay, just did cardio today:

Meal 1 was @ 8 w/ 2 cups half/caff & pro/fat, Meal 2 was @ 11 pro/fat, Training began @ 1pm..and I used the elliptical for both the warm up/kill yourself part, and the regular cardio. I think I may do the 10 intervals next time as 5 full minutes of high intensity kills me...my intensity level wavers slightly, and I know I'll stay high on the intervals...even if I just rest for 30 seconds and do 1 minute work intervals.

Anyway, 3 minutes w/u....5 minute wanna-puke session...5 minute rest (though I was ready to go at 2 minutes) and then 30 minutes moderate intensity....my intensity level for that is still not what it normally is...for comparison sake, I consider "normal" to be level 6 @ 75 RPM, of course that's ephedrine-enhanced, and today I was only doing level 3 @ 70 RPM.

Basically, cardio sucks ass w/o ephedrine and I hate it.

Posted by: Robboe

Quote:

Originally posted by w8lifter
as 5 full minutes of high intensity kills me...

I believe that's the idea.

If 5 minutes is too hard right now, then start at 3 minutes, then rest and do some more afterwards, gradually upping your hard duration bit by bit each session. Eventually once you're a bit more used to it, you'll be doing 7-8+ minutes straight off of kill yourself work.

Posted by: w8lifter

It's not too hard! I just don't like it

lol

Posted by: w8lifter

I worked my ass off today and it was brutally hard to get a pump, had to really lower the w8 and bang out reps, guess it's good to mix it up, lol.

1a. Rope Pressdown 80/10, 70/8, 60/10, 60/8...0 sec RI First set was actually a str8 bar as I was w8ing for the rope

I was pressing 100 w/ a cambered bar just two weeks ago!
1b. Standing EZ curl 45/10, 50/8, 55/8, 55/6....90 sec RI

2a. Overhead Extension 30/8, 35/7, 35/7...30 sec RI
2b. Alternating DB curl 17.5/10, 20/8, 20/6....120 sec RI

3a. DB Kickbacks 10/12, 10/10, 10/8+8/8+5/8...0 sec RI
3b. Hammer Curls 15/10, 15/10, 15/10+12/5

4a. Single Arm Pressdown 20/15, 20/10...0 sec RI
4b. Cable Curls 30/15, 30/10...0 sec RI

Posted by: Tank316

Quote:

Originally posted by w8lifter

Princess of Pain
Powered by Pain
Body by Pain
Pain is Good

I guess I must just really, really like Pain!

very interesting...........

Posted by: w8lifter

Was kinda tired and not feeling well for my workout. I think I'm working my tri's too much...on chest, on shoulders, and then on arms...I want to combine one of the w/o's but not sure which...I want to do shoulders/chest, but I know that's probably not a good idea...suggestions?

1. Flat DB Press 25/8, 30/6, 35/4, 35/4....RI 90-120 sec

2a. Slight Incline Smith Bar +10 each side/8, +15/6, +17.5/4....0 sec RI
2b. Incline Flye 17.5/8, 17.5/8, 20/6....90-150 sec RI

3a. Cable Crossovers 40/4+30/8, 30/8, 30/8....0 sec RI
3b. Pec Dec 72.5/10, 85/8, 85/8....120-150 sec RI

15 minutes HIIT on stepper....instead of doing 30 work interval w/ progressive intensity, and then 30 sec rest interval like I normally do, I went highest level for as long as I could and then rested for as long as I needed and went again.

8 minutes on tread, 0 grade only cause for some reason it wouldn't go up....running sideways/regular/walking intervals.

Posted by: w8lifter

Training

1. NG SW Pull-ups 10, 10, 6...90 sec RI

2. Plate-loaded Row, w8 per side: 40/8, 45/8, 50/8, 55/6...90 sec RI...Different grip w/ each set

3a. Lat Pull 75/10, 90/8, 105/3+90/4, 90/6+75/5....60 sec RI
3b. Bent over BB Row 45/10, 65/8, 75/8, 85/6....60 sec RI...I've never done BB rows before, that's why I started w/ the bar, was too light

4a. Seated Cable Rows, V-bar 110/10, 130/8, 150/6, 160/4+140/5....0 sec RI Different machine, that's why the w8's are different from last week

4b. Str8 Arm Pull-down 70/10, 80/8, 90/7, 90/7....90 sec RI

5. Hypers BW/20

Abs:

1. Incline Reverse Curls, 15...0 sec RI
2. Flat Crunch, 40...0 sec RI
3. Knee ups, 30...60 sec RI
4. Flat Reverse Curls, 20...0 sec RI
5. Bicycle Tuck, 50...0 sec RI
6. Flat Crunch, 40

Posted by: w8lifter

Was my first day w/o coffee/sweetner...I survived

Posted by: Dr. Pain

Quote:

Originally posted by w8lifter
Was my first day w/o coffee/sweetner...I survived

I like your W/O, and ab mix

Posted by: w8lifter

Okay...I do NOT want to hear what a wimpy W/O this was...I know!...I just wasn't into it at all.

1. Seated DB Press 25/8, 25/8, 30/5, 30/4...120 sec RI

2. BB Shrugs 65/12, 85/10, 105/8, 125/6...90 sec RI

3a. Side Laterals 15/8+12/8, 15/7+12/7, 15/6+12/6....60 sec RI
3b. Front Raises 12/10, 12/8, 12/8....60 sec RI

4a. Cable Upright Row 50/10, 60/8, 70/6....60 sec RI
4b. Bentover Laterals 17.5/8 x 3...60 sec RI

Posted by: Robboe

What a wimpy workout...

Posted by: w8lifter

Shut up

lol

Posted by: jstar

Quote:

Originally posted by Tank316

very interesting...........

Hey W8, I have the same problem lately with shoulders and tri's. My split is:

Sun - Shoulders : Presses, laterals, front raises, rear delts

Mon - off

Tues - Chest/Triceps : Inc or Flat DB Bench Presses, Inc or Flat DB Flyes, Dips, Tri Pressdowns, Lying Tri DB Extensions

Wed - off

Thurs - Back/Biceps/Forearms : BentOver Rows (ez bar), Wide Grip Pullups, Seated Cable Rows, Upright Rows, Alternate DB Bicep Curls, DB Hammer Curls, Reverse Curls

Fri - off

Sat - Legs, calves : Squats, Leg Presses, Straight Leg DL, Lunges w/step, seated calf raises

(Bulking right now so no cardio)

I love this split and don't want to change it so I can feel your pain about condensing a your workout. I was contemplating a 3 day like: Sat: Legs, Sun: Back, Bi, Forearms, Wed: Chest, shoulders, tri's...something like that might be more beneficial to you to. I mean I went to do my back/bi routine yesterday and was like YIKES!! Esp. on the upright rows, talk about pain. This has never happened to me before and I do feel like some parts tend to get overtrained, esp if your blasting them the way that you are! What is your split? I see nothing wrong with combining chest & shoulders. IMO db bench and flyes are the only 2 chest exercises I do that REALLY make a difference. Include 2 shoulder exercises and 1-2 tri exercises and that's all you should need. I know you have alot of experience with this but I thought I'd just give you my .02 since I have been getting very good definition in my upper chest/triceps recently and this seems to do the trick for me!

Posted by: w8lifter

Quote:

3 day like: Sat: Legs, Sun: Back, Bi, Forearms, Wed: Chest, shoulders, tri's

I could never do a 3-day split like that now...I'd never get out of the gym, I do too much. I use to use a push/pull...I've kinda gotten used to the split I'm doing now though. Nothing's set in stone, but usually I do Chest, Back, Rest, Legs, Shoulders, Rest, Arms....but, sometimes I add more rest in between if I need them.

I'll probably keep this split and add extra days rest.

Posted by: jstar

I just like to keep my workouts on the same days of the week, which is why I like the split I'm on now. I like scheduling my training on the weekends because I know I will have more time (also I like doing legs on Sat because I know the smith machine is available

)

I can see how you may not be giving your arms enough rest (or shoulders for that matter). You are working them when you do chest, shoulders, back then a separate day for arms? Scheduling more rest days in between is a good idea, but if you want to combine maybe do tri's w/ chest, bi's w/ back...or do arms w/ shoulders. I know you don't have to work your whole body in 7 days, it could be over 8,9 days etc. if that works better for your.

BTW...I quoted the wrong post from above, meant to quote when you mentioned your thoughts on your split.

Posted by: w8lifter

Okay...here is my update.....I haven't been to the gym in a week, I'm having my third photo shoot this week on Sunday....I am going mental not going to the gym....my back is still very sore from fucking arching so much...and I want alcohol.

There ya have it, lol

Posted by: Dr. Pain

You forgot to say how the shoots were?

And BTW....YOU ROCK !

NO ALCOHOL except maybe a little whine...err...wine tonight as a diurectic. And don't say BLAH..I HATE WINE (that's whining).....Canadians Drink BEER!

Posted by: w8lifter

I'd say yes to the wine...but you mean red and I drink white

Posted by: w8lifter

Oh....and the shoots were fucking awesome

Posted by: Dr. Pain

Quote:

Originally posted by w8lifter
I'd say yes to the wine...but you mean red and I drink white

The "white stuff" huh? LOL :P

OK, 2-4 tsp...err....oz....... will be OK

Posted by: w8lifter

Ok...didn't have the alcohol

Somehow managed to look okay for this shoot

I think at least

I did an upper body w/o on Saturday...am going to try to write it down, if I can remember everthing now, lol.

Flat DB Press 30/8, 30/7, 35/5, 35/4, 35/3

BB Shrugs 95/10, 115/8, 125/6, 125/6

Upright Rows 55/8, 55/8, 55/8

Seated Press 25/10, 25/8, 25/8

CG Bench 70/8, 70/8, 70/8

Bent over Laterals 15/10, 17.5/10, 20/8

Rope Pressdown 60/12, 70/10, 70/9

Preacher Curls 45/8, 45/8, 45/8

K....that's not right...but close, ...arms were superset, and I superset shrugs and rows I think...lol...anyway...it's close

Posted by: Dr. Pain

Now what did you eat today???

Posted by: w8lifter

Training

Finally got to train legs today

It's about bloody time!

I forgot that I am supposed to be concentrating on hammies though and did squats first ....oooops!

1. Heels Elevated Squats 95/8, 95/8, 105/6, 105/4, 105/4....180 sec RI

2. SLDL 90/8, 100/8, 110/6, 120/4, 120/2...180 sec RI

3a. Extensions 45/12, 60/12, 60/ 10...0 sec RI
3b. Lying Leg Curls 30/12, 40/10, 50/3+40/3, 40/6...0 sec RI
3c. Standing Calf Raise 150/20 + 150/12 (15 sec RI), 175/16 + 175/12 (15 sec RI), 175/14 + 175/10 (15 sec RI)....90 sec RI.

4. Seated Calf 50/15, 50/12, 50/10, 50/8....15 sec RI

Meal 1

1/3 cup oats
2 tbsp cream
5 egg whites
1/4 cup cottage cheese

Meal 2

Can tuna
1 tbsp mayo
small apple

Meal 3

1/2 cup oats
1.5 srving protein
1/2 tbsp peanut butter

Meal 4

7 egg whites
2 yolks

Meal 5

1.5 srving protein
1 tbsp cream
1 egg

Meal 6

4 oz chicken
1 oz cheese.

Posted by: Phobia

What would be the healthiest thing to eat in the morning?

Posted by: w8lifter

Quote:

Originally posted by Phobia
What would be the healthiest thing to eat in the morning?

There's a lot of healthy things to eat for breakfast, but what you choose depends on your goal.

Welcome to IM

Posted by: Rissole

Would rice cakes be good??

Hi w8

Posted by: Rissole

Quote:

Originally posted by w8lifter
Training

Finally got to train legs today

It's about bloody time!

By the way your legs are awesome !!

Posted by: w8lifter

Quote:

Originally posted by peetrips
Would rice cakes be good??

Hi w8

Very funny! LOL...for the record...RICE CAKES ARE NOT ON THE SHOPPING LIST

Posted by: w8lifter

Quote:

Originally posted by peetrips

By the way your legs are awesome !!

spanks babe

Posted by: w8lifter

Quote:

Originally posted by Phobia
What would be the healthiest thing to eat in the morning?

BTW....Here's a good thread to get you started

Posted by: Rissole

Quote:

Originally posted by w8lifter

spanks babe

Yes please

Just there

Posted by: w8lifter

A very shitty W/O ....I really feel like my tri's are holding back my chest development.

2 sets Bar Dips....15, 12

1. Flat DB press 30/8, 30/7, 30/6, 30/6....someone had the 35's so I couldn't up the w8...RI 120

2. Smith, slight Incline bar/15, bar+5/11, bar+10/8, bar+15/3...90 sec RI

3a. DB Pullover 25/15, 25/10, 25/10...0 sec RI
3b. Pec Dec 72.5/12, 85/10, 97.5/6...90 sec RI

4. Slight incline flye 17.5/6, 15/6...90 sec Ri

Meal 1

No coffee

1/3 cup oats
1.25 srving protein
1/2 tbsp cream
1 small tsp peanut butter

Meal 2

6 egg whites
2 yolks

Meal 3

1/2 cup oats w/ cinnamon
1.25 srving protein
1.5 tsp flax seed oil

cheat...had a really tiny peach @ 3

Meal 4

4 oz lean beef
mixed veggies w/ oil
handful of peanuts

cheat...tea w/ cream and stevia

As a result...I wasn't hungry for meal 5 so I skipped it

Meal 5

1 can tuna
1 tbsp flax
green beans

Posted by: mmafiter

Your chest looks developed to me!

Posted by: w8lifter

Quote:

Originally posted by mmafiter
Your chest looks developed to me!

Well...I think you have a vantage point others don't get

Posted by: w8lifter

Training

Back

1. NG SW Chins 6, 6, 5

2. Plate Loaded Row, w8 per side 35/10, 45/8, 50/6, 55/6, 55/4....120 sec RI

3a. Lat Pulldown 75/10, 90/6 + 75/4, 105/3 + 90/3 + 75/3....90 sec RI
3b. V-bar Cable Row 60/8, 70/7, 80/7....90 sec RI

4a. One Arm Row 25/8, 30/8, 30/7....someone had the 35's so I had to stick w/ the 30's....0 sec RI
4b. Straight arm Pulldown 70/8, 80/6, 80/6 + 70/4...90 sec RI

Abs

Incline knee/hip raise, 18, 0 sec RI
Decline Crunch, 30, 0 sec RI
Bench Knee ups, 30, 60 sec RI
Flat Crunch, 40, 0 sec RI
Hanging leg raise, 12

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