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Strength Dedication Ambition


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Posted by: Gazhole

Thanks, Sam maybe you should take a look at my grip training article if thats the case with your Gobleting lol!

I tried supported on a bench and unsupported, one dumbell and two dumbells respectively. Both felt awkward. On the bench rows the shoulder i was supporting on by resting on the bench just felt really uncomfortable, and the unsupported ones were playing my back up from being in the position for too long (darned tempo...).

I may try seated rows or something. Maybe even switch them for some sort of supine row if i can work it...


Posted by: goob

Very nice you incorrigable son of madruk. That workout felt sore just reading it.


Posted by: Scarface30

the blog is a good idea, very nicely laid out too.

excellent workout by the way, great stuff on the PR

how is the MMA stuff going for you?


Posted by: Gazhole

Quote:
Originally Posted by Scarface30 View Post
the blog is a good idea, very nicely laid out too.

excellent workout by the way, great stuff on the PR

how is the MMA stuff going for you?
Cheers on both counts, dude

Havent started MMA yet, gonna start either wednesday or sometime next week!

Howre you doing?


Posted by: Gazhole

Warmup - Activation

Wall Retractions - 2x12
Kneeling Squats - 1x24
Shoulder Dislocations - 1x12

Warmup - Dynamic Flexibility

Standing Knee Raises - 1x12 per leg
Standing Side Bends - 1x12 per side
Butt Kickers - 1x12 per leg
Shoulder Circles - 1x12 per arm per direction

Workout A - Intensity Loading

Bench Press - 8, 8 @ x2 30KG / 66lbs DBs (1:45 RI) No Tempo - PR for reps (6 -> 8)
Bench Press - 6, 6 @ x2 32.5KG / 71.5lbs DBs (1:45 RI) No Tempo - PR for weight (30 -> 32.5)

Superset:
Goblet Squats - 12, 12 @ x1 27.5KG / 60.5lbs DB (1:45 RI) No Tempo
+
Romanian Deadlifts - 12, 12 @ x2 27.5KG / 60.5lbs DBs (1:45 RI) No Tempo

Lat Pulldowns - 6, 6, 6, 6 @ 75KG / 165lbs (1:45 RI) 1/1/4neg Tempo

Overhead Press - 6, 6, 6, 6 @ 30KG / 66lbs BB (1:45 RI) 1/1/4neg Tempo

"Kinda Bent Over" Unsupported Rows - 6, 6, 6, 6 (Per Arm) @ x1 25KG / 55lbs Plate (1:45 RI) No Tempo

Warmdown - Static Stretching

Side Neck Stretch - 1x30sec per side
Front Neck Stretch - 1x30sec
Overhead Tricep Stretch - 1x30sec per arm
Shoulder Dislocation Stretch - 1x30sec per arm
Forearm Stretch - 1x30sec per arm
Quad Stretch - 1x30sec per leg
Somatic Ham Stretch - 1x30sec per leg
Calve Stretch - 1x30sec per leg

***

Gym was very very busy today, but surprisingly this was one of the most intense workouts ive had in the last month or two. Genuinely intense, rather than lots of reps intense.

The kinda bent over rows were a cross between dumbell rows (but with a plate) and yates rows (cept the grip was pronated. I think yates' are supinated?). Was a pretty fun exercise. The variation on stance and back angle didnt put as much stress on my lower back, and using a different grip since it was a plate made them kinda difficult.

You may have noticed that these intensity loading days are varying pretty much from session to every session. This isnt cos im lazy, just because im really enjoying changing the formality like i am. Im trying to keep them intense, and the movements are basically the same session to session, but im trying to keep some freshness and variation of stimulus in there session to session aswell.

Seems to be working, cos that session felt pretty brutal all the way through.

Phew.


Posted by: goob

Mother of marduk the incorrigable destroyer of heathen rebels....

That was a demon of a workout. Did you feel possesed by evil spirits?

Outstanding stuff, looking exceptionally brutal, for the already exceptionally brutal....


Posted by: Gazhole

Cheers goobster

I felt possessed by an unquenchable desire to kick some ass today, if theres a deity for that im all for it!

For some reason mixing tempo'd lifts in with regular lifts made them feel even tougher. I guess its the mix of heavier weights without tempo, and longer TUT with tempo.

Whatever, it was knackering!

Hows thangs?


Posted by: the other half

what kind of "mma" are you going to train in?


Posted by: Gazhole

Quote:
Originally Posted by the other half View Post
what kind of "mma" are you going to train in?
Atm it actually looks like its gonna be Muay Thai rather than MMA, the classes at my gym are free and the MT fits better with my schedule!

Ill see how that goes, and sometime in the future ill augment those skills with grappling and other styles maybe. We'll see. Im not making definite plans at this stage cos i have no idea how im going to fare!


Posted by: PreMier

vale tudo?


Posted by: Gazhole

Quote:
Originally Posted by PreMier View Post
vale tudo?
Maybe one day if i can find a class for it, thats a pretty brutal style. But no, its good ol' fashioned Muay Thai: Muay Thai - Wikipedia, the free encyclopedia

Seems like a pretty good style. I like the focus on knee and elbow techniques. Plus its apparently a fitness-heavy class, which suits me - i need to work on general fitness levels a bit .


Posted by: SamEaston

Then not only will you be kicking ass, you'll be kicking asses

Good work my son!

Oh by the way, i was reading an article on the BBC news website about Australia being short of sheep shearers, you ever sheared a sheep Gaz?


Posted by: Scarface30

great workout Gaz

can't imagine the pain of supersetting, not only 2 lower movements but goblets and RDLs...awesome stuff dude!

Quote:
Originally Posted by Gazhole View Post
Cheers on both counts, dude

Havent started MMA yet, gonna start either wednesday or sometime next week!

Howre you doing?
ahh, that's cool though, MMA or Muy Thia..whatever you do will definitely have multiple benefits!

I ain't not bad, everything is going as smooth as can be. school's going good, minus one professor who just reads the lecture slides/mumbles and another who pretty much cut our 3 day a week lecture down to basically 1...it's a double edged sword, good because we have 2/3 less class, bad because I am still paying for a whole course and we might not learn as much as what should be taught.

how goes it across the Atlantic?


Posted by: goob

Quote:
Originally Posted by SamEaston View Post
Oh by the way, i was reading an article on the BBC news website about Australia being short of sheep shearers, you ever sheared a sheep Gaz?
Of course he has.

Wait,... you said reared, ......right?


Posted by: SamEaston

Quote:
Originally Posted by goob View Post
Of course he has.

Wait,... you said reared, ......right?
Yeah, i heard that sheep was asking for it though


Posted by: Gazhole

Warmup - 15 Mins Complex

Various Stretches
Jogging on the spot
50x BW Squats
Jogging on the spot
2 minute isometric in bottom of squat
Jogging on spot while punching

Circuits - Pad Work

Combination 1 - Left Jab, Right Cross punch, Left Hook, Right Knee (5 Mins)
Hold Pads for partner (5 mins)
100x Pushups

Combination 2 - 2x Left Roundhouse kick, Left/right/left/right jabs, 2x right roundhouse kicks (5 mins)
Hold pads (5 mins)
100x Alternating Lunges

Combination 3 - 2x left cross punch, right cross, left cross, right cross (5 mins)
Hold pads (5 minutes)
100x sit ups

Warmdown - 15 Minutes

Various static stretches

***

Well, first muay thai session was kinda full on as you can see. From the moment i got there i didnt stop moving for the whole 90 minutes. My punching technique is apparently not too bad for a newbie, but my kicking was far too stiff and awkward. Gotta work on that.

I was sweating a fuckload, and my body was aching all the way through, but i managed to stick it out rather well i thought. Though most of the others did 5-6 combination circuits in the hour :P.

Fun though, definitely gonna keep it up. Gonna take out the endurance day from my weights program. Im doing just as much bodyweight work and more in these sessions, haha.


Posted by: Gazhole

Quote:
Originally Posted by SamEaston View Post
Then not only will you be kicking ass, you'll be kicking asses

Good work my son!

Oh by the way, i was reading an article on the BBC news website about Australia being short of sheep shearers, you ever sheared a sheep Gaz?
Haha, thankyou

And yes i have sheared a sheep. Dont wanna get wool in my mouth when im down there, do i?


Posted by: Gazhole

Quote:
Originally Posted by Scarface30 View Post
great workout Gaz

can't imagine the pain of supersetting, not only 2 lower movements but goblets and RDLs...awesome stuff dude!
It was damned good stuff though, you should try it if you can fit it in. Twas brutal!

Quote:
Originally Posted by Scarface30 View Post
ahh, that's cool though, MMA or Muy Thia..whatever you do will definitely have multiple benefits!

I ain't not bad, everything is going as smooth as can be. school's going good, minus one professor who just reads the lecture slides/mumbles and another who pretty much cut our 3 day a week lecture down to basically 1...it's a double edged sword, good because we have 2/3 less class, bad because I am still paying for a whole course and we might not learn as much as what should be taught.

how goes it across the Atlantic?
Yeah, i think its gonna really do a lot for my conditioning and endurance. As well as learning how to fight obviously!

Thats good to hear that things are going well for you. As long as you put the extra work in yourself though, i think the extra time might actually be beneficial - you can work at your own pace and get some stuff done listening to music .

Over here its not too bad, lots of work to do aswell actually. Lots of experiments to write up.


Posted by: Gazhole

Quote:
Originally Posted by goob View Post
Of course he has.

Wait,... you said reared, ......right?
Careful, if one of them reads this im gonna get the "stop talking about our sex life" talk.




Posted by: Gazhole

Quote:
Originally Posted by SamEaston View Post
Yeah, i heard that sheep was asking for it though
I like that.


Posted by: goob

Muay thai sounds great. Martial atrs classes always drill you. 90 minutes of cardio conditioning work is a lot, good work Sagat.


Posted by: Gazhole

Quote:
Originally Posted by goob View Post
Muay thai sounds great. Martial atrs classes always drill you. 90 minutes of cardio conditioning work is a lot, good work Sagat.
Thankyou Lord Bison.




Posted by: katt

Getting past the sheep and all.....

That workout looks totally exhausting.. 90 minutes without stopping? I tried to work on our heavy bag and speed bag one day and I was tuckered out after a few minutes.....


Posted by: Gazhole

Quote:
Originally Posted by katt View Post
Getting past the sheep and all.....

That workout looks totally exhausting.. 90 minutes without stopping? I tried to work on our heavy bag and speed bag one day and I was tuckered out after a few minutes.....
Thanks, katt .

It was pretty nuts. I wasnt a pretty sight afterwards, there was just waaay too much sweat than should be allowed, haha. It looked like id been out in a rain storm with all my training gear on.

The guy who runs the class is the owner of the gym, too, and he doesnt do things in half measures. He's pushing you all the way through to give the session 100%. It hurts, but it was worth it at the end.

Hows things with you?


Posted by: SamEaston

Quote:
Originally Posted by Gazhole View Post
Haha, thankyou

And yes i have sheared a sheep. Dont wanna get wool in my mouth when im down there, do i?
Ewww . . .

I know what you're saying about the martial arts classes being full-on. I used to do Jitsu and Kempo and wearing one of the dogis for 2 hours while running about and then being under someones armpit for what seemed like forever, it takes it out of you that's for sure!

Sounds good though. I recently gave Kempo up cuz the sessions were running late at night and having already trained in the morning was making the 2 hour sessions unbearable!


Posted by: Gazhole

Quote:
Originally Posted by SamEaston View Post
Ewww . . .

I know what you're saying about the martial arts classes being full-on. I used to do Jitsu and Kempo and wearing one of the dogis for 2 hours while running about and then being under someones armpit for what seemed like forever, it takes it out of you that's for sure!

Sounds good though. I recently gave Kempo up cuz the sessions were running late at night and having already trained in the morning was making the 2 hour sessions unbearable!
Haha, yeah. Being in an armpit for hours on end isnt really the nicest way to spend your time :P. The worst part was holding up the thai pads for people to do combinations on. Shoulders were burning like mad!

Arent there any other classes you could take up in the evening? Its a shame if you have to give something up like that!


Posted by: SamEaston

Quote:
Originally Posted by Gazhole View Post
Haha, yeah. Being in an armpit for hours on end isnt really the nicest way to spend your time :P. The worst part was holding up the thai pads for people to do combinations on. Shoulders were burning like mad!

Arent there any other classes you could take up in the evening? Its a shame if you have to give something up like that!
To be fair Gaz, it's the evening training itself that was doing me in, not the classes. If they ran classes through the day i would definately go for that, but the club is run by students so it's done at nighttime.

After getting up at 6am to train, then working all day, the last thing i want to do is go and sweat in a jumpsuit for 2 hours! Going home and having dinner is a bit more appealing these days. Must be getting old

I saw a program about Cardiff on the telly last week, it looks like a really lovely place. They were talking about the redevelopment of the harbour and that, it was gorgeous. How you liking it?


Posted by: Gazhole

Quote:
Originally Posted by SamEaston View Post
To be fair Gaz, it's the evening training itself that was doing me in, not the classes. If they ran classes through the day i would definately go for that, but the club is run by students so it's done at nighttime.

After getting up at 6am to train, then working all day, the last thing i want to do is go and sweat in a jumpsuit for 2 hours! Going home and having dinner is a bit more appealing these days. Must be getting old

I saw a program about Cardiff on the telly last week, it looks like a really lovely place. They were talking about the redevelopment of the harbour and that, it was gorgeous. How you liking it?
Ah right. Thats annoying. Arent there any other places that do it? I know in Cardiff alone there are at least 6 martial arts clubs, lol.

Yeah, Cardiff is quite nice really. The town centre has pretty much everything you want, and the bay has some fancy places and even more attractions. There are rough bits obviously, but for the most part its not a bad place.


Posted by: SamEaston

Quote:
Originally Posted by Gazhole View Post
Ah right. Thats annoying. Arent there any other places that do it? I know in Cardiff alone there are at least 6 martial arts clubs, lol.

Yeah, Cardiff is quite nice really. The town centre has pretty much everything you want, and the bay has some fancy places and even more attractions. There are rough bits obviously, but for the most part its not a bad place.
Yeah, i could go elsewhere but then i just can't be bitched

To be honest, it was only a matter of time before i broke something else or badly injured myself! Some of the wrist locks we used to do would leave me virtually crippled for weight training the following day - not good.

Meh - i guess if i meet an attacker on the street i'll just have to kick him in the bollocks, poke him in the eyes and make a run for it


Posted by: Scarface30

so spending time in someone's armpit isn't a normal run of the mill day for you guys?...so it's weird if my days consist of that?? lol

nice Muy Thai session Gaz. all this talk about martial arts makes me want to get back into, I used to be in Tai Kwon Do when I was like 10. it was fun for sure.


Posted by: Gazhole

Warmup - Activation

Glute Bridges - 2x12
Wall Retractions - 2x12
Kneeling Squats - 1x24
Shoulder Dislocations - 1x12

Warmup - Dynamic Flexibility

Standing Knee Raises - 1x12 per leg
Standing Side Bends - 1x12 per side
Butt Kickers - 1x12 per leg
Shoulder Circles - 1x12 per arm per direction

Workout - Intensity Loading

Romanian Deadlifts - 12, 12, 12 @ x2 27.5KG / 60.5lbs DBs (1:45 RI) No Tempo

Bench Press - 6, 6, 6, 6 @ x2 32.5KG / 71.5lbs DBs (1:45 RI) No Tempo

Lat Pulldowns - 6, 6, 6, 5+1 @ 90KG / 198lbs (1:45 RI) No Tempo

Overhead Press - 6, 6, 6, 5+1 @ x2 22.5 / 49.5lbs DBs (1:45 RI) No Tempo

Bent Over Unsupported Rows - 6, 6, 6, 6 (Per Arm) @ x1 25KG / 55lbs Plate (1:45 RI) No Tempo

Front Squats - 10, 10 @ x1 27.5KG / 60.5lbs BB (1:45 RI) No Tempo

Core

Cross Crunches - 2x10 Per Side (0:30 RI)

Planks - 2x40sec (0:40 RI)

Warmdown - Static Stretching

Side Neck Stretch - 1x30sec per side
Front Neck Stretch - 1x30sec
Overhead Tricep Stretch - 1x30sec per arm
Shoulder Dislocation Stretch - 1x30sec per arm
Forearm Stretch - 1x30sec per arm
Quad Stretch - 1x30sec per leg
Somatic Ham Stretch - 1x30sec per leg
Lying Ham Stretch - 1x30sec per leg
Calve Stretch - 1x30sec per leg

***

Lol, workout was going awesome untill i figured out that id forgotten to do squats :P. Tagged some on the end, but i took 2 reps off each set, and took of a set because i was fucking knackered after all the rest of it. I have no idea how that slipped my mind...

Still, rest of it was really good. Felt awesome to have a session lifting this intensely again, may be the heaviest workout ive done since my injury


Posted by: DOMS

I got tired just reading that...

Solid workout, Gaz!


Posted by: yellowmoomba

Good looking workouts lately. The MT looks fun too.




Posted by: Gazhole

Quote:
Originally Posted by DOMS View Post
I got tired just reading that...

Solid workout, Gaz!
Haha, cheers man .

Its a big relief to know for sure that my back is making a recovery, 6 months ago i could barely stabilize some of these weights, so im happy as a pig in shit :P.

How you doing?


Posted by: Gazhole

Quote:
Originally Posted by yellowmoomba View Post
Good looking workouts lately. The MT looks fun too.
Thanks man!

Yeah, MT seems like it could really be a worthwhile addition to my training and my hobbies overall. The missus is also pleased - apparently shes seen some MT fighters and theyre ripped to shit, so i have my orders, lol.

Hows things with you?


Posted by: Gazhole

Quote:
Originally Posted by Scarface30 View Post
so spending time in someone's armpit isn't a normal run of the mill day for you guys?...so it's weird if my days consist of that?? lol

nice Muy Thai session Gaz. all this talk about martial arts makes me want to get back into, I used to be in Tai Kwon Do when I was like 10. it was fun for sure.
Thanks dude!

You should start back up again, if you can fit it in youd probably pick it back up in to time.


Posted by: goob

Good hard work there Mr. Hole. It looked particuarly tiring effort, and doing the squats last must have hurt.

Just a thought, don't the other gym goers object to you running around butt kicking them, when you do your warm up?


Posted by: Gazhole

Quote:
Originally Posted by goob View Post
Good hard work there Mr. Hole. It looked particuarly tiring effort, and doing the squats last must have hurt.

Just a thought, don't the other gym goers object to you running around butt kicking them, when you do your warm up?
Considering a large portion of them are less muscular than my evening meal i fail to see why it would even be an issue .

There are few really big guys there though, but id have to work up to a 1RM attempt to kick their butts...

And thanks, was a good effort today


Posted by: yellowmoomba

Quote:
Originally Posted by Gazhole View Post
Thanks man!

Yeah, MT seems like it could really be a worthwhile addition to my training and my hobbies overall. The missus is also pleased - apparently shes seen some MT fighters and theyre ripped to shit, so i have my orders, lol.

Hows things with you?
Things are good here. She is right. Many MT fighters are ripped. I think it would just be fun cardio training rather than getting on a tread or bike; Plus you'll learn some good kicks and punches.


Posted by: Gazhole

Quote:
Originally Posted by yellowmoomba View Post
Things are good here. She is right. Many MT fighters are ripped. I think it would just be fun cardio training rather than getting on a tread or bike; Plus you'll learn some good kicks and punches.
This is true, cardio can be really boring sometimes. And it wouldnt hurt to get some safe fighting experience, like you say.


Posted by: Scarface30

excellent job Gaz those front squats at the end must have been brutal!!

with your bentover over rows, you say a "plate" are you using a bar, or are you just gripping a plate and rowing it?


Posted by: Gazhole

Quote:
Originally Posted by Scarface30 View Post
excellent job Gaz those front squats at the end must have been brutal!!

with your bentover over rows, you say a "plate" are you using a bar, or are you just gripping a plate and rowing it?
Thanks man! Yeah, they were tougher than normal - though i deserve it for being an idiot and leaving them that late :P.

And yeah, i just grip a plate and row that. Its surprisingly tough, because of the odd grip and the fact that the weight is basically in line with your arm, it feels like a really efficient movement.


Posted by: katt

Quote:
Originally Posted by Gazhole View Post
This is true, cardio can be really boring sometimes. And it wouldnt hurt to get some safe fighting experience, like you say.
You want some of this??


Posted by: Gazhole

Quote:
Originally Posted by katt View Post
You want some of this??
Hell no ma'am, sorry ma'am.


Posted by: goob

Quote:
Originally Posted by katt View Post
You want some of this??
Yes. Very much so my dear.

Shall I bring the goat?


Posted by: SamEaston

That's a big OH press and brilliant Rows mate. You must be so relieved to finally be working out again without worrying so much about aggravating old injuries. Brilliant!

Oh, and Goob - what does a goat have that a sheep doesn't Surely if you and Gaz both stuck to sheep it would reduce your costs a little??


Posted by: goob

Quote:
Originally Posted by SamEaston View Post
That's a big OH press and brilliant Rows mate. You must be so relieved to finally be working out again without worrying so much about aggravating old injuries. Brilliant!

Oh, and Goob - what does a goat have that a sheep doesn't Surely if you and Gaz both stuck to sheep it would reduce your costs a little??
Gaz spends enough on his hareem of sheep as it is. I don't go in for that sort of nonsense, the goobites cannot make sense of it.

If you think the goat is bad, then you should meet the mule.....


Posted by: Gazhole

Warmup - Activation

Glute Bridges - 2x12
Wall Retractions - 2x12
Kneeling Squats - 1x24
Shoulder Dislocations - 1x12

Warmup - Dynamic Flexibility

Standing Knee Raises - 1x12 per leg
Standing Side Bends - 1x12 per side
Butt Kickers - 1x12 per leg
Shoulder Circles - 1x12 per arm per direction

Workout - Intensity Loading

Bench Press - 6, 6, 6, 6 @ x2 25KG / 55lbs DBs (1:45 RI) 1/1/4 Tempo

Bent Over Unsupported Rows - 6, 6 (Per Arm) @ x1 25KG / 55lbs DB (1:45 RI) No Tempo
Bent Over Unsupported Rows - 6 (Per Arm) @ x1 27.5KG / 60.5lbs DB (1:45 RI) No Tempo - PR for about 2 minutes
Bent Over Unsupported Rows - 6 (Per Arm) @ x1 30KG / 66lbs DB (1:45 RI) No Tempo - PR

Goblet Squats - 12, 12, 12 @ x1 27.5KG / 60.5lbs DB (1:45 RI) No Tempo

Romanian Deadlifts - 12 @ x2 27.5KG / 60.5lbs DBs (1:45 RI) No Tempo
Romanian Deadlifts - 12 @ x2 30KG / 65lbs DBs (1:45 RI) No Tempo - PR

Lat Pulldowns - 6, 6, 6, 6 @ 75KG / 165lbs (1:45 RI) 1/1/4 Tempo

Unilateral Overhead Press - 6, 6, 6, 6 (Per Arm) @ x1 15KG / 33lbs DB (1:45 RI) 1/1/4 Tempo

Shrugs - 12, 12 @ x2 40KG / 88lbs DBs (1:00 RI) - For funsies.

Warmdown - Static Stretching

Side Neck Stretch - 1x30sec per side
Front Neck Stretch - 1x30sec
Overhead Tricep Stretch - 1x30sec per arm
Shoulder Dislocation Stretch - 1x30sec per arm
Forearm Stretch - 1x30sec per arm
Quad Stretch - 1x30sec per leg
Somatic Ham Stretch - 1x30sec per leg
Lying Ham Stretch - 1x30sec per leg
Calve Stretch - 1x30sec per leg

***

Have no idea, but i was really fucking fired up today. I did kinda need to blow off some steam, i have 18 assignments to finish in about 10 weeks, an exam next week, and my loan hasn't gone in so my accommodation is sending me "WHERE THE FUCK IS OUR MONEY, BITCH!?" type letters.

I guess anger is the catalyst for PRs.


Posted by: Gazhole

Quote:
Originally Posted by SamEaston View Post
That's a big OH press and brilliant Rows mate. You must be so relieved to finally be working out again without worrying so much about aggravating old injuries. Brilliant!

Oh, and Goob - what does a goat have that a sheep doesn't Surely if you and Gaz both stuck to sheep it would reduce your costs a little??
A goat has a built in handcream dispenser to wash afterwards.

That is what that is, right?


Posted by: DOMS

Great job on the PRs, man!

You do as much warm-up and cool down as you do for your main workout.


Posted by: Gazhole

Quote:
Originally Posted by DOMS View Post
Great job on the PRs, man!

You do as much warm-up and cool down as you do for your main workout.
Thanks man, they felt good

I should do more warmdown really, work on my flexibility a bit more or something. I just dont wanna be in the gym for 2 hours, lol.


Posted by: goob

Oww. That was a fucking nutty workout. Congrats on the PR's, but I'm more impressed with the insane volume of that beast. Sounds like you had a turbo day, when nothing can touch you.

Do you ever do the DB unsupported rows as bi-lateral? They are pretty tough, but the ROM is not quite the same.


Posted by: goob

Quote:
Originally Posted by Gazhole View Post
A goat has a built in handcream dispenser to wash afterwards.

That is what that is, right?
I guess that depends if I have ...er,.....filled it up first.....


Posted by: Gazhole

Quote:
Originally Posted by goob View Post
Oww. That was a fucking nutty workout. Congrats on the PR's, but I'm more impressed with the insane volume of that beast. Sounds like you had a turbo day, when nothing can touch you.

Do you ever do the DB unsupported rows as bi-lateral? They are pretty tough, but the ROM is not quite the same.
Thanks dude .

Yeah, i was just pumped up walking in the place. The benching seemed ridiculously easy aswell, so i might go for another PR on that soon even though i just got one :P.

Ive done them bilateral a few times, i like them. Sometimes they tend to feel a little awkward though. I still prefer them to BB bent over rows though, lol.


Posted by: Scarface30

that's shitty about your loan dude. I've become accustomed to handling the assignments and shit, but when it comes to a stressor, like not having enough money for the place you're staying at, that is the worst! I hope their not anything like the Canadian student loans, because those people are a bunch of FUCKING MORONS! you don't want to get me started on those guys...

on a side note..

awesome workout, way to turn the negative energy into something very productive! PRs across the board = great workout


Posted by: Gazhole

Quote:
Originally Posted by Scarface30 View Post
that's shitty about your loan dude. I've become accustomed to handling the assignments and shit, but when it comes to a stressor, like not having enough money for the place you're staying at, that is the worst! I hope their not anything like the Canadian student loans, because those people are a bunch of FUCKING MORONS! you don't want to get me started on those guys...

on a side note..

awesome workout, way to turn the negative energy into something very productive! PRs across the board = great workout
Generally MOST people in the UK are morons. Its shocking, trust me. Especially people who have any power...

But yeah, lol, thanks. Was a strange workout but fun nevertheless! Just got another MT session to survive on wednesday, next!


Posted by: the other half

i just love doing funsies exercises

great workout. ya gotta love that feeling, when things just seem to be defying gravity.


Posted by: soxmuscle

Quote:
Originally Posted by Gazhole View Post
I guess anger is the catalyst for PRs.
You couldn't be more correct. You can't simulate anger. If I go into a set and try to fire myself up, I do better than normal, but when I'm fired up because something mentally and physically pisses me off, I set PR's.




Posted by: Gazhole

Quote:
Originally Posted by the other half View Post
i just love doing funsies exercises

great workout. ya gotta love that feeling, when things just seem to be defying gravity.
Thanks dude yeah, funsies keeps things interesting, haha. I might start putting a random isolation movement at the end of every session.

I was just surprised at how light the 25KG DBs felt, it was like they were literally nothing at all.


Posted by: katt

Nice job Gaz..... bummer because of the loan, but it worked out great for you in the gym


Posted by: Gazhole

Quote:
Originally Posted by soxmuscle View Post
You couldn't be more correct. You can't simulate anger. If I go into a set and try to fire myself up, I do better than normal, but when I'm fired up because something mentally and physically pisses me off, I set PR's.
In doses like that, anger and stress kinda kicks ass, haha. I wouldnt want it all the time, or bad things happen, but yeah - it totally worked today.

I even got to the gym ten minutes earlier than i should have. I didnt notice, but i must have been fucking sprinting there :P.


Posted by: the other half

thats great that you are doing the MT, but you should still do cardio, just in case you have to run to keep from getting your ass beat down. cause that aint no fun


Posted by: Gazhole

Quote:
Originally Posted by the other half View Post
thats great that you are doing the MT, but you should still do cardio, just in case you have to run to keep from getting your ass beat down. cause that aint no fun
Lol :P.

I just cant really fit the cardio in. I dont wanna be in the gym for that long, i wanna keep a good intense workout in there, and i dont wanna go on extra days because its an hour round trip just travelling back and forth.

Bah!


Posted by: Gazhole

Quote:
Originally Posted by katt View Post
Nice job Gaz..... bummer because of the loan, but it worked out great for you in the gym
Haha, that it did!

Thanks katt, im hoping to get a few more PRs in the coming sessions. I feel like i could get another one on bench by the time this program is done with, maybe something else aswell...not sure what...


Posted by: Gazhole

Got my Biology exam results back today, over 80% so thats well over a 1st for that exam. Pretty damned chuffed


Posted by: goob

Quote:
Originally Posted by Gazhole View Post
Got my Biology exam results back today, over 80% so thats well over a 1st for that exam. Pretty damned chuffed
That would be an A if I'm not correct. Good job, I bet your interest in weight lifting and er... sheep anatomy has helped you a little.

Well done son.


Posted by: goob

Cari at daro 'ch aelod i mewn dafad baeddi henafgwr.


Posted by: 1quick1

What up Gaz!


Posted by: SamEaston

Quote:
Originally Posted by Gazhole View Post
Got my Biology exam results back today, over 80% so thats well over a 1st for that exam. Pretty damned chuffed
Amazing Gaz - that's the dedication and ambition part of your nature coming into play then


Posted by: Scarface30

Quote:
Originally Posted by Gazhole View Post
Got my Biology exam results back today, over 80% so thats well over a 1st for that exam. Pretty damned chuffed
excellent job dude whether that be an A or A- it's a great job man, makes you feel damn good when you put a good effort in and are rewarded in the end.


Posted by: Gazhole

Thanks all, i was really pleased with it myself.

Oh, and it was an A+. Dont insult me .

***

Muay Thai was great again on wednesday Brief summary of what we did:

Warmup - 300 various crunch variations, 100 squats, other stuff.

Boxing training - 5 rounds of various different punch combos, interspersed with things like "do 100 punches as fast as you can".

Kicking - Piggy in the middle, one person with pads and two people alternately kick the pads with different legs etc etc.

Really think my technique improved during that session, as it was more that way inclined rather than focusing on fitness.

***

Went to the university gym with a friend today so im not really counting it as a workout in the the true sense. All the weights were different, and the equipment was different, so i basically made best use of what was available, and tried to do as much as i could. I didnt really time my Rests too well either, cos we were talking between sets and stuff.

Warmup - Activation

Glute Bridges - 2x12
Wall Retractions - 2x12
Kneeling Squats - 1x24
Shoulder Dislocations - 1x12

Warmup - Dynamic Flexibility

Standing Knee Raises - 1x12 per leg
Standing Side Bends - 1x12 per side
Butt Kickers - 1x12 per leg
Shoulder Circles - 1x12 per arm per direction

Workout - Yowza, Yowza, Yowza...

Bench Press - 10, 10, 10 @ x2 28KG / 61.6lbs DBs (1:45 RI)

Back Squats - 12, 12, 12 @ 30KG / 66lbs BB (1:45 RI)

Lat Pulldowns - 6, 6, 6, 6 @ 90KG / 198lbs (1:45 RI)

Knee Ups - 8, 8, 8, 8 (Per Leg) @ 40KG / 88lbs (1:45 RI)

Bench Rows - 10, 10, 10 (Per Arm) @ x1 28KG / 60.6lbs DB (1:45 RI)

Unilateral Overhead Press - 6, 6, 6, 6 (Per Arm) @ x1 22.5KG / 49.5lbs (1:45 RI)

Static Holds - 30sec, 30sec, 30sec, 30sec @ 60KG / 132lbs BB (0:30 RI)

Core Work

Alternating Lying Leg Raises - 2x26 (Per Leg) @ 0:30 RI

Planks - 2x40sec @ 0:30 RI

Warmdown - Static Stretching

Side Neck Stretch - 1x30sec per side
Front Neck Stretch - 1x30sec
Overhead Tricep Stretch - 1x30sec per arm
Shoulder Dislocation Stretch - 1x30sec per arm
Forearm Stretch - 1x30sec per arm
Quad Stretch - 1x30sec per leg
Standing Ham Stretch - 1x30sec per leg
Lying Ham Stretch - 1x30sec per leg
Calve Stretch - 1x30sec per leg

***

So yeah, as you can see - a bit of a mix of stuff going on what was there. 28KG was the heaviest dumbell...im sure it wasnt 28KG though, and im sure the 22.5 wasnt that either. They didnt label them for some reason. I just kinda judged it by the plate markings i could see.

The knee ups were done on a thigh adductor machine, you know - the ones with a sort of "crank" with a cylindrical foam pad on the end where the handle would be. You're supposed to push it up and around by raising your leg out to the side, but i used it like i was doing a knee attack in Muay Thai :P.

Was actually a pretty interesting exercise, really got the hams and the glutes/hips well. Mixed things up anyways.

I also did some back squats for the first time in a VERY long time today, were kinda fun. I forgot how hard they were .


Posted by: DOMS

With all that you do, it's no wonder why you're in such great shape!

Keep it up!


Posted by: goob

Good work Gaz, I see your in the volume volume volume, and then more volume school. Goor workout dude.

How do you do a weighted knee up? Whats that?


Posted by: Gazhole

Quote:
Originally Posted by DOMS View Post
With all that you do, it's no wonder why you're in such great shape!

Keep it up!
Lol, thanks man. I wouldnt say im in great shape, but i can hold my own for sure .


Posted by: Gazhole

Quote:
Originally Posted by goob View Post
Good work Gaz, I see your in the volume volume volume, and then more volume school. Goor workout dude.

How do you do a weighted knee up? Whats that?

"The knee ups were done on a thigh adductor machine, you know - the ones with a sort of "crank" with a cylindrical foam pad on the end where the handle would be. You're supposed to push it up and around by raising your leg out to the side, but i used it like i was doing a knee attack in Muay Thai :P.

Was actually a pretty interesting exercise, really got the hams and the glutes/hips well. Mixed things up anyways."

From that post

Lol, just kidding. Yeah, it was basically like a variation of a standing leg extension or some shit.



It was on a machine similar to this one, except i was facing the other way, my knee/thigh was underneath the pad, and i was doing an extension-like movement, as if i was kneeing somebody in the gut.

Was fun! Try it!


Posted by: goob

Looks fun. haha - kneeing someone in the gut, bet that's one of your secret death moves in Sheepfighter 2.

How did my welsh hold up in that other post?


Posted by: Gazhole

Lol, im not sure if your grammar is quite correct, but it was something about sticking my cock in a sheep?


Posted by: goob

Quote:
Originally Posted by Gazhole View Post
Lol, im not sure if your grammar is quite correct, but it was something about sticking my cock in a sheep?
Free translator for the win!!


Posted by: Gazhole

Quote:
Originally Posted by goob View Post
Free translator for the win!!
Lol, i thought it was as much. Even with my limited knowledge of the language of my Homeland i could tell it was a little nonsensical.

You got the point across though, you cunt.




Posted by: Triple Threat

Look at all that volume! Ah, to be young again.


Posted by: Gazhole

Quote:
Originally Posted by Triple Threat View Post
Look at all that volume! Ah, to be young again.
haha, im sure itll catch up with me one day


Posted by: Witchblade

Hehe, I like your avatars, Gaz.


Posted by: goob

Quote:
Originally Posted by Gazhole View Post
Lol, i thought it was as much. Even with my limited knowledge of the language of my Homeland i could tell it was a little nonsensical.

You got the point across though, you cunt.

That did make me laugh....


Posted by: Gazhole

Quote:
Originally Posted by Witchblade View Post
Hehe, I like your avatars, Gaz.
Lol, thanks.

That photo is one of my favourites atm, theres a few others from the same night that make me laugh aswell.

My flatmate who took them complains i cant have a photo of me without pulling a stupid face.


Posted by: DOMS

Quote:
Originally Posted by Gazhole View Post
Lol, i thought it was as much. Even with my limited knowledge of the language of my Homeland i could tell it was a little nonsensical.

You got the point across though, you cunt.
Your English is pretty good. But, just for kicks, I ran it through a Welsh translator program. He's what it would sound like if you said it out loud:

"Chroesawa ter 'r bleedin' Cockney chyfieithwr chan Ddwyrain Caerludd! 'n flewog Bisgedi a Caws deipio a eiria i mewn i 'r Siarl Cadno acha 'r ar ôl , a ddysg 'a ter Chwningen a Pork cara a 'n ddiau Londoner!"


Posted by: goob

Quote:
Originally Posted by DOMS View Post
Your English is pretty good. But, just for kicks, I ran it through a Welsh translator program. He's what it would sound like if you said it out loud:

"Chroesawa ter 'r bleedin' Cockney chyfieithwr chan Ddwyrain Caerludd! 'n flewog Bisgedi a Caws deipio a eiria i mewn i 'r Siarl Cadno acha 'r ar ôl , a ddysg 'a ter Chwningen a Pork cara a 'n ddiau Londoner!"
WTF? Translation...

I welcome ter ' group bleedin' Cockney translator with East London! ' heartburn hairy Biscuits I go Cheese type I go I word into ' group Charles Fox astride ' group after , I go he learns ' I go ter Rabbit I go Pork I love I go ' heartburn true Londoner!


Posted by: DOMS

Quote:
Originally Posted by goob View Post
WTF? Translation...

I welcome ter ' group bleedin' Cockney translator with East London! ' heartburn hairy Biscuits I go Cheese type I go I word into ' group Charles Fox astride ' group after , I go he learns ' I go ter Rabbit I go Pork I love I go ' heartburn true Londoner!
That's Cockney, you twit!


Posted by: goob

Whats a heartburn hairy biscuit?


Posted by: DOMS

Do I look like and East Londoner to you?


Posted by: goob

Quote:
Originally Posted by DOMS View Post
Do I look like and East Londoner to you?
I don't know, but if that's what they're serving up than I'll give London a wide berth...


Posted by: DOMS

Quote:
Originally Posted by goob View Post
I don't know, but if that's what they're serving up than I'll give London a wide berth...
Do you know what Black Pudding is?


Posted by: Gazhole

Quote:
Originally Posted by DOMS View Post
Do you know what Black Pudding is?
A booty call from harlem?


Posted by: DOMS

That's just as gross.


Posted by: Scarface30

Quote:
Originally Posted by Gazhole View Post
Thanks all, i was really pleased with it myself.

Oh, and it was an A+. Dont insult me .
no insults there, just that at my uni 80-84.9 = A-, 85-89.9 = A, and 90+ = A+...A+ is mucho excellente!

nice workout too, 28kg or not those are some great DB rows


Posted by: Gazhole

Quote:
Originally Posted by Scarface30 View Post
no insults there, just that at my uni 80-84.9 = A-, 85-89.9 = A, and 90+ = A+...A+ is mucho excellente!

nice workout too, 28kg or not those are some great DB rows
Yeah, im not really bothered about the grade. I only needed 40% to pass so 80% is pretty damned okay, haha.

And thanks! I dont know what it is about this program, but its making me stronger. I think its the TUT stuff...


Posted by: Scarface30

yeah I wouldn't be bothered by a mark like that either! it's a good one.

another good thing is that you are enjoying what you are doing PLUS making good grades...it really doesn't get much sweeter then that.

as for the TUT that's something I might play around with a little bit with my next routine.


Posted by: Gazhole

Quote:
Originally Posted by Scarface30 View Post
yeah I wouldn't be bothered by a mark like that either! it's a good one.

another good thing is that you are enjoying what you are doing PLUS making good grades...it really doesn't get much sweeter then that.

as for the TUT that's something I might play around with a little bit with my next routine.
TUT work is really fun. Its one of the most effective methods i've used for hypertrophy aswell. Tough though, you feel really drained at the end of a session, lol.


Posted by: vortrit

Yo!


Posted by: Gazhole

Quote:
Originally Posted by vortrit View Post
Yo!
Vortrit, my man!

Hows things?


Posted by: vortrit

Quote:
Originally Posted by Gazhole View Post
Vortrit, my man!

Hows things?
Work, school, workout, repeat...

And lots of drama in between...

YAY!

How about you?


Posted by: SamEaston

Quote:
Originally Posted by DOMS View Post
Do you know what Black Pudding is?
It's boiled blood. We used to have it every Sunday with our fry-up at home, but in London you can't get the good stuff so i havent had it for ages.

Now Haggis, that's much more interesting as far as ingredients goes

GREAT avi Gaz - i spilled a bit of coffee on myself when it came up on the screen


Posted by: Gazhole

Warmup - Activation

Glute Bridges - 2x12
Wall Retractions - 2x12
Kneeling Squats - 1x24
Shoulder Dislocations - 1x12

Warmup - Dynamic Flexibility

Standing Knee Raises - 1x12 per leg
Standing Side Bends - 1x12 per side
Butt Kickers - 1x12 per leg
Shoulder Circles - 1x12 per arm per direction

Workout - Intensity Loading

Bench Press @ 6RM = x2 32.5KG / 71.5lbs DBs (No Tempo)
x3 Reps / 0:15 RI / x3 Reps / 0:15 RI / x3 Reps = x9 Reps (1:45 RI)
x3 Reps / 0:15 RI / x3 Reps / 0:15 RI / x3 Reps = x9 Reps (1:45 RI)
x3 Reps / 0:15 RI / x3 Reps / 0:15 RI / x3 Reps = x9 Reps (1:45 RI)
x3 Reps / 0:15 RI / x3 Reps / 0:15 RI / x3 Reps = x9 Reps (1:45 RI)

Total = 4x9 @ 6RM

Lat Pulldowns @ 6RM = 90KG / 198lbs (No Tempo)
x3 Reps / 0:15 RI / x3 Reps / 0:15 RI / x3 Reps = x9 Reps (1:45 RI)
x3 Reps / 0:15 RI / x3 Reps / 0:15 RI / x3 Reps = x9 Reps (1:45 RI)
x3 Reps / 0:15 RI / x3 Reps / 0:15 RI / x3 Reps = x9 Reps (1:45 RI)
x3 Reps / 0:15 RI / x3 Reps / 0:15 RI / x3 Reps = x9 Reps (1:45 RI)

Total = 4x9 @ 6RM

Overhead Press @ 6RM = x2 22.5 / 49.5lbs DBs (No Tempo)
x3 Reps / 0:15 RI / x3 Reps / 0:15 RI / x3 Reps = x9 Reps (1:45 RI)
x3 Reps / 0:15 RI / x3 Reps / 0:15 RI / x3 Reps = x9 Reps (1:45 RI)
x3 Reps / 0:15 RI / x3 Reps / 0:15 RI / x3 Reps = x9 Reps (1:45 RI)
x3 Reps / 0:15 RI / x2 Reps / 0:15 RI / x2 Reps = x7 Reps (1:45 RI)

Total = 3x9 + 1x7 @ 6RM

Bench Rows @ 6RM = x1 30KG / 66lbs DB (No Tempo)
x3 Reps / 0:15 RI / x3 Reps / 0:15 RI / x3 Reps = x9 Reps (1:45 RI)
x3 Reps / 0:15 RI / x3 Reps / 0:15 RI / x3 Reps = x9 Reps (1:45 RI)
x3 Reps / 0:15 RI / x3 Reps / 0:15 RI / x3 Reps = x9 Reps (1:45 RI)
x3 Reps / 0:15 RI / x3 Reps / 0:15 RI / x3 Reps = x9 Reps (1:45 RI)

Total = 4x9 @ 6RM (Per Arm)

Warmdown - Static Stretching

Side Neck Stretch - 1x30sec per side
Front Neck Stretch - 1x30sec
Overhead Tricep Stretch - 1x30sec per arm
Shoulder Dislocation Stretch - 1x30sec per arm
Forearm Stretch - 1x30sec per arm
Quad Stretch - 1x30sec per leg
Standing Ham Stretch - 1x30sec per leg
Calve Stretch - 1x30sec per leg

***

I am a god.


Posted by: Gazhole

Only joking. Thats not the whole post, but it has a nice ring to it...

Had an idea for a cool way to combine intensity and volume today while listening to the mighty Frank Zappa.

Basically, i took my usual 4x6 rep scheme, added 3 reps to each set to make it 4x9, then split it into three smaller sets and stuck in a small RI so it wouldnt be completely impossible to accomplish.

The result - a workout that was just as hard on muscular endurance as it was on strength. It was pretty intense in a muscular strain and TUT way, but i also found myself out of breath quite often. Very challenging.

I was pleased that it worked out well, the only thing that was sub-par was the OH pressing, but then again i still got 7 reps @ 6RM on the only set i failed on today :P.

Ive played around with quite a few of these unusual techniques the last few months, i feel an article coming on...

In other news, i am pants at Chemistry but i think my exam today went okay. Im pretty sure i did enough to pass. I fucking KNEW electronegativity and pH calculations were gonna come up because i cant remember shit about them.

Ah well.

Pancake day tomorrow and that makes everything aaaallll riiight.


Posted by: Scarface30

when I first saw that I was like "holy frig what kind of volume is Gaz doing?!" - but then I looked at it closer.

great stuff man, that is a really ingenius way to set it up with "mini" RIs throughout the entire set. that is awesome

is that sort of like that link Witch posted about doing 20 reps with your 10RM or something?

oh and PANCAKE DAY IS AWESOME!


Posted by: Gazhole

Quote:
Originally Posted by Scarface30 View Post
when I first saw that I was like "holy frig what kind of volume is Gaz doing?!" - but then I looked at it closer.

great stuff man, that is a really ingenius way to set it up with "mini" RIs throughout the entire set. that is awesome

is that sort of like that link Witch posted about doing 20 reps with your 10RM or something?

oh and PANCAKE DAY IS AWESOME!
Yeah, its a similar concept to that. That may be what spurred off my thought processes - i like the idea of the M-Time stuff that book talked about, and the whole concept seems great, but i dont think its practical to re-rack the weight after every damned rep.

Plus this way i get more than 20 reps done, i dont think that program advocates doing more that one set...

Though today was quite a bit of volume all things considered, haha.

FUCKING BIG-UP THE PANCAKE DAY, BRO!!


Posted by: Witchblade

Holy crap, we came up with the same idea for our program. I'm doing small sets of 3 with 10s RIs too.


Posted by: goob

Oh dear gracious lord. Just when I thought I might have the measure of Gaz in workout madness stakes, he comes up with that.....

Crazy, just nuts. Damn good job old boy, chocks away, tally ho and a bottle of fucking rum, that was awesome.

What the hells this TUT I see bandied about, like Witch at mardi gras....


Posted by: Witchblade

Time Under Tension, like me at mardi gras.


Posted by: Gazhole

Quote:
Originally Posted by Witchblade View Post
Holy crap, we came up with the same idea for our program. I'm doing small sets of 3 with 10s RIs too.
Lol! Great minds think alike i guess

Did you get to the idea the same way i did with that M-Time stuff? I really like the idea, but re-racking in between each rep seems like an un-neccessary pain in the ass.

Its pretty awesome though, i have to say. Was a really tough way to set up a session. Plus you seemingly acheive the impossible and do 9 reps at your 6RM


Posted by: Gazhole

Quote:
Originally Posted by goob View Post
Oh dear gracious lord. Just when I thought I might have the measure of Gaz in workout madness stakes, he comes up with that.....

Crazy, just nuts. Damn good job old boy, chocks away, tally ho and a bottle of fucking rum, that was awesome.

What the hells this TUT I see bandied about, like Witch at mardi gras....
Haha, youll just have to up the stakes old bean, cant have no whippersnapper like me taking your title now can we?

But yeah, cheers dude = was an awesome session. One of the toughest protocols ive tried out so far.

TUT? Time Under Tension. Its just another variable to manipulate that i find really effective when you want some hypertrophy. Its basically saying that rather than large weights, its the time the muscle is kept under stress that is the key.

There are various ways to acheive this sort of effect - really high reps, extended negatives, pre/post exhaust, static contractions, this mini-set stuff, or like in that book that WB posted you pause and unrack the weight for 1-6 seconds between every rep and end up doing 20 reps with your 10RM.

Its really good. Ive done it loads of ways, and im sure there are more, but ive found it to be pretty efficient at stimulating hypertrophy, and even strength sometimes aswell.


Posted by: Witchblade

Quote:
Originally Posted by Gazhole View Post
Lol! Great minds think alike i guess

Did you get to the idea the same way i did with that M-Time stuff? I really like the idea, but re-racking in between each rep seems like an un-neccessary pain in the ass.

Its pretty awesome though, i have to say. Was a really tough way to set up a session. Plus you seemingly acheive the impossible and do 9 reps at your 6RM
9 reps, yes. But you're not doing a 6RM. I tried the 1-rep-M-time set-up, but I'm too impatient so I came up with sets of 3 instead of singles. I would rather do singles though. I'm curious what the results will be.


Posted by: Gazhole

Quote:
Originally Posted by Witchblade View Post
9 reps, yes. But you're not doing a 6RM. I tried the 1-rep-M-time set-up, but I'm too impatient so I came up with sets of 3 instead of singles. I would rather do singles though. I'm curious what the results will be.
Not a 6RM, no, but your 6RM weight for 9 reps is still pushing it

But yeah, i think ill try this set up for a little while and see what happens. Im gonna add in a lot more leg work gradually over the next few months as well.

Ill be keeping tabs on your journal if you post your findings in there. Im curious about this aswell tbh.


Posted by: katt

Gezuz fucking Christ..... what the hell are you doing to yourself????

I agree, you are God... anyone that can withstand that workout deserves kudos...


Posted by: SamEaston

Gaz - that is such a great idea mate. Christ, you really hit the nail on the head with that one, because after reading that link Witchie put up i thought 'Shit, that's interesting', but like you say racking the bar after every rep is a pain in the ass. Splitting them into 3's is genious, but with the 15s RI makes it different to the Waterbury Method that DOMS was doing (i know he was doing %age max and all that, but as a comparison it's pretty close).

Nice one Gazholio - i'll be interested to see your results from a program like this. Good man

Oh and Pancake Day is brilliant for me. My Granny makes her own jam and it's so full of sugar you end up bouncing around for half an hour after eating it She sent me some down to London, so i've been hiding it from my flatmate for about a week. Wonder if it's still there . . . . . .


Posted by: Gazhole

Quote:
Originally Posted by katt View Post
Gezuz fucking Christ..... what the hell are you doing to yourself????

I agree, you are God... anyone that can withstand that workout deserves kudos...


Lol, thankyou! I have a feeling Friday is gonna be just as tough, since i did only upper body today ive decided Friday is gonna be my first all-legs session since i got injured. Should be a tough session.

After that i may take an unload week and start a new program using this sort of setup. Not sure yet.

But thanks, im not really a god, but i certainly felt like one after getting through that! I wasnt sure if my calculations were right!


Posted by: Gazhole

Quote:
Originally Posted by SamEaston View Post
Gaz - that is such a great idea mate. Christ, you really hit the nail on the head with that one, because after reading that link Witchie put up i thought 'Shit, that's interesting', but like you say racking the bar after every rep is a pain in the ass. Splitting them into 3's is genious, but with the 15s RI makes it different to the Waterbury Method that DOMS was doing (i know he was doing %age max and all that, but as a comparison it's pretty close).
Thanks i thought it was a pretty good idea aswell, and judging by that session it seems to be just right in terms of difficulty. I forgot all about the Waterbury method actually, i didnt see that comparison before but i do now, now that you've mentioned it! I can hardly compare myself to those guys yet though, haha.

You should give it a go! Next monday i might try it with 8 reps for a base, so - 3 split sets of 4 with a 20sec RI between each, just to see if my formula works out. Everything in training comes down to maths with me, haha.

Quote:
Originally Posted by SamEaston View Post
Nice one Gazholio - i'll be interested to see your results from a program like this. Good man
Yeah! Me too. Im thinking of putting this together as a proper training system somehow, if i get something drawn up i may be calling for guinea pigs some time soon, lol .

Quote:
Originally Posted by SamEaston View Post
Oh and Pancake Day is brilliant for me. My Granny makes her own jam and it's so full of sugar you end up bouncing around for half an hour after eating it She sent me some down to London, so i've been hiding it from my flatmate for about a week. Wonder if it's still there . . . . . .
Haha, i cant wait...im so hungry for pancakes right now. I have all the ingredients...mmm...

Thing is i usually eat over 20 of them. My poor mother...


Posted by: the other half

what do you put on your pancakes. we like to put peanut butter on them, and then the syrup. adds some protien to it.

that workout should have about done you in, it made my eyes hurt just trying to read it. keep thinking outside the box and someday we will all be saying "ya i got my program from SIR GAZ, THE GOD OF GROWTH"


Posted by: Gazhole

Just off to bed.

MT was awesome today, toughest session yet:

Warmup - 50xsquats, 100xalternating lunges, 40xplyometric lunge thingys, 50xcalve raises in low squat isometric (!!!)

Part 1 - body conditioning, hundreds of kicks to various parts of the body to strengthen those areas and get used to PAIN. very fast, very cardio-ish.

Part 2 - 15minute round of boxing with pads, various different combos, interspersed with pushup circuits and 100xpunch endurance circuits.

Part 3 - Kicking drills, piggy in the middle just like last week. nearly got my front teeth knocked out AGAIN.

Warmdown - stretches.

***

All in all was really tough, with all the kicking my core was absolutely shot. Everything was aching and drenched by the end, i loved it .

In other news, i got an A in my Biology assignments portfolio, which means im a bout 5-10% off passing the whole module for this year without even doing the final exam. Whoopee!

Chemistry is proving to be a bitch though, i love the subject but im fucking pants at it.

Have also come up with a new program to start next week utilizing this Split Set thing me and WB came up with simultaneously (Im calling them S-Sets). Is a fullbody 2x week.

Will also be taking up Kung Fu on saturdays as well as Muay Thai. What can i say, i like getting my ass handed to me.

Night all!


Posted by: Gazhole

Quote:
Originally Posted by the other half View Post
what do you put on your pancakes. we like to put peanut butter on them, and then the syrup. adds some protien to it.

that workout should have about done you in, it made my eyes hurt just trying to read it. keep thinking outside the box and someday we will all be saying "ya i got my program from SIR GAZ, THE GOD OF GROWTH"
Im a sugar and lemon guy myself, i just cant deny the classic recipie!

And lol i hope one day people will say that, but right now people just call me eccentric or crazy in the gym.

That god of growth title has a pretty good ring to it though .


Posted by: Scarface30

Quote:
Originally Posted by Gazhole View Post
Just off to bed.

MT was awesome today, toughest session yet:

Warmup - 50xsquats, 100xalternating lunges, 40xplyometric lunge thingys, 50xcalve raises in low squat isometric (!!!)

Part 1 - body conditioning, hundreds of kicks to various parts of the body to strengthen those areas and get used to PAIN. very fast, very cardio-ish.

Part 2 - 15minute round of boxing with pads, various different combos, interspersed with pushup circuits and 100xpunch endurance circuits.

Part 3 - Kicking drills, piggy in the middle just like last week. nearly got my front teeth knocked out AGAIN.

Warmdown - stretches.

***

All in all was really tough, with all the kicking my core was absolutely shot. Everything was aching and drenched by the end, i loved it .

In other news, i got an A in my Biology assignments portfolio, which means im a bout 5-10% off passing the whole module for this year without even doing the final exam. Whoopee!

Chemistry is proving to be a bitch though, i love the subject but im fucking pants at it.

Have also come up with a new program to start next week utilizing this Split Set thing me and WB came up with simultaneously (Im calling them S-Sets). Is a fullbody 2x week.

Will also be taking up Kung Fu on saturdays as well as Muay Thai. What can i say, i like getting my ass handed to me.

Night all!
sounds like they are really stepping things up a few notches very quickly! great work Gaz

chemistry can be tough that's for sure. excellent job on the biology too dude.


Posted by: lucifuge

Gaz, I gotta ask... how many days are you sore after one of these sessions?


Posted by: SamEaston

Quote:
Originally Posted by Gazhole View Post
Yeah! Me too. Im thinking of putting this together as a proper training system somehow, if i get something drawn up i may be calling for guinea pigs some time soon, lol .
Im on the lookout for a new program after 5 x 5 ends at the end of March, so i may well do something you've drawn up if you're looking for a tester - i'd well be up for that

As far as the pancakes go, butter and jam on the first one, then hot chocolate sauce on the second (okay, Nutella ), then chocolate sauce and ice cream on the last one.

Never tried peanut butter on them though, Hmmm sounds good


Posted by: katt

Nice job on the Biology!!

When are you going to start the full body workouts?

Yeah, peanut butter & syrup is a norm for us on pancakes, french toast, etc.. the only thing most people look at me funny for is putting peanut butter on my tacos... yeah it sounds gross, but its reallly good...

Lemon & sugar?? you guys over there have some crazy combinations for eating. lol


Posted by: goob

Quote:
Originally Posted by SamEaston View Post
Im on the lookout for a new program after 5 x 5 ends at the end of March, so i may well do something you've drawn up if you're loo