Strength Dedication Ambition [Forum Archive]

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Strength Dedication Ambition

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Posted by: Gazhole

http://www.ironmagazineforums.com/on...ml#post1644876

And there it is.

Spooky reading my summary of the workout.

Ive also realised that more than half this journal happened AFTER that injury :-S

Posted by: katt

Good luck with your lower reps.. we just went from the 4-6 range and are now in our second day of 8-10's.. man, you forget the difference this makes!.. I need to figure my 1RM,, I've never done that.

Posted by: goob

Quote:

Originally Posted by Gazhole

So i looked at my current lifts and tried to workout roughly what my 1RMs should be:

Barbell Bench - 185lbs (1.057xBW)
Back Squat - 155lbs (0.886xBW)
Deadlift - 200lbs (1.143xBW)

So yeah, not particularly great in relation to my bodyweight :P.

.

Another awesome workout dude!!! 4x4x4....madness.

By the way, not a chance, If i can dead 210 for reps 4 weeks into trying them after almost never doing them before, you could do A LOT more than that. I'm certain of it. Youre calculations are totally inaccurate Gaz, your way stronger than that.

Posted by: soxmuscle

Quote:

Originally Posted by Gazhole

Take my advice, people - warmup, warmdown, pay attention to your form, dont workout when your tired, and never try to PR when you're not 100% sure youre ready.

I just remember my deadlift injury.. boy, did that suck

Well said.

Posted by: Gazhole

Quote:

Originally Posted by katt

Good luck with your lower reps.. we just went from the 4-6 range and are now in our second day of 8-10's.. man, you forget the difference this makes!.. I need to figure my 1RM,, I've never done that.

Thanks, Katt

And yeah, different rep ranges are strange at first. Jumping from something like 20 reps to 4 reps would be the strangest thing ever :P.

I havent attempted a proper 1RM test for ages...they're so fun. I remember when i got my Deadlift PR (basically 300 lbs) and these guys in my gym came over and congratulated me, lol.

Was awesome to lift that much weight. Its a great feeling when you know youve lifted youre absolute MAX that you can lift.

Posted by: Gazhole

Quote:

Originally Posted by goob

Thankgs goobster me old chap! Using 3 sets of 4 reps was tough, the volume was intense!

As for the deadlift and 1RM calcs, i have no idea man. I could only dead 300 before i went off, well that was my last PR at least...maybe id have done more if id gotten to the strength phase of the program i got injured on.

I know i feel stronger than that, but going on the injury i dont wanna overestimate myself. I guess we'll find out in a year, haha.

Once that 9 month plan is over im gonna do a few programs with a decent amount of leg work in them, then im back on the program i never completed - my awesome westside variation. This time next year ill be back where i should be, at least.

Thatll be basically 2 years in the making, but im gonna try. It all depends on how much i improve. If i dont feel confident enough im not gonna try pulling 2x BW, haha :P.

Thanks though dude

Posted by: Gazhole

Quote:

Originally Posted by soxmuscle

I just remember my deadlift injury.. boy, did that suck

Well said.

Damned right. You know what im talking about then, man.

I felt like such an ass knowing the whole thing was my own fault.

Posted by: Gazhole

Blog has a brand spanking new strength-building program posted in it, as well as a new site design that makes everything easier to read.

Enjoy!

Posted by: Scarface30

I'm really liking the blog dude, excellent info in there

as for the game I had mentioned, it's like World of Warcraft in playing sense, you know online, multiplayer, player vs player type stuff, but it set out like your typical swords and magic RPG game like God of War. it's hard to explain really, but that's the best I can do lol.

Posted by: goob

Quote:

Originally Posted by Gazhole

Blog has a brand spanking new strength-building program posted in it, as well as a new site design that makes everything easier to read.

Enjoy!

Cool. I guess I don't have to look any further for training programs.

That Texas method sounds cool. And not a pistol in sight...

Your next mission is to design the hardest workout program ever....

Posted by: soxmuscle

Knowing its your own damn fault is the worst part, but I'm a greedy bastard and don't know when to stop. Same thing with my drinking.

Good blog BTW - I hadn't ever been to it, but just took a peek and it looks real good. I was planning on drawing up a program for my roommate, I honestly might just use yours!

Posted by: Pylon

Quote:

Originally Posted by Gazhole

Blog has a brand spanking new strength-building program posted in it, as well as a new site design that makes everything easier to read.

Enjoy!

Hey Gaz, you've picked up another reader for your blog.

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

I'm really liking the blog dude, excellent info in there

Thanks man

i've got a tonne of content planned for the blog. The last thing i want is to be at a loss for what to post, yknow? Lol.

So its a MMORPG? Or is it offline?

I like RPGs like Neverwinter Nights, Dungeon Lords, Dungeon Siege etc etc, but it seems like everybody has a giant fucking hard-on for MMO games right now. Annoys me, because i dont wanna inflict the horrors of the internet on my gaming PC.

Bleh :P

Posted by: Gazhole

Quote:

Originally Posted by goob

Cool. I guess I don't have to look any further for training programs.

That Texas method sounds cool. And not a pistol in sight...

Your next mission is to design the hardest workout program ever....

Haha, if you choose to accept it

.

Thanks man

yeah the Texas Method is pretty interesting in terms of how the periodization works.

My plan is to do two articles and one program spread out over every month. If i cant do that itll be 3 or 4 entries of some descriptions anyways.

As for the hardest workout program...hmmm...im gonna have to really sit down and think of what id HATE to do in the gym

.

I think 1RM attempts Westside style, followed by Dynamic Effort, followed by Tabata Circuit Training would be a pretty killer session

Posted by: Gazhole

Quote:

Originally Posted by soxmuscle

Knowing its your own damn fault is the worst part, but I'm a greedy bastard and don't know when to stop. Same thing with my drinking.

oh that ethanol alcohol

Yeah, you're right though. At least if it were any other way you could blame somebody else for it. You just get so pumped in the gym you feel like you can do anything sometimes. Stupid adrenaline...

Quote:

Originally Posted by soxmuscle

Good blog BTW - I hadn't ever been to it, but just took a peek and it looks real good. I was planning on drawing up a program for my roommate, I honestly might just use yours!

Thanks dude

it seems like the blog is proving to be a hit lately! If he's looking to increase strength, that Texas Method program is really fun.

Posted by: Gazhole

Quote:

Originally Posted by Pylon

Hey Gaz, you've picked up another reader for your blog.

awesome, glad to hear it man

Hows things?

Posted by: Gazhole

Muay Thai yesterday:

Warmup
50 Squats
50 Lunges
50 Squat Jumps
25 Lunge Jumps
10 Push Ups
50 Toe-Touch Crunches
10 Clap Pushups
45 Toe-Touch Crunches
10 Squat Thrust Pushups
40 Toe-Touch Crunches
10 Slow Pushups (He yelled "Up" or "down" when he felt like it

)
35 Toe-Touch Crunches

Pad Work
12x2 Minute pad-work rounds including various combinations of kicks, punches, knees, elbows, clinches, pushups, and body conditioning (your partner kicking you in the quads).

Basically it was 30 minute warmup, 30 minute holding the pads, then 30 minutes nonstop pad work. Was brutal.

A few rounds were the kicking accumulator where youd do 1 on each leg, 2 on each leg, 3 each leg, 4, 5, 6, 7 etc etc.

Another was the numbers round. He assigned a combo to numbers 1-5 and yell them out randomly so you had to think on your feet. The last combo was just 5 pushups :P.

He ended the session with a bonus 13th round which was simply "30 kicks per leg nonstop GO YOU MAGGOTS".

Posted by: Pylon

Dude, that sounds intense!

Posted by: katt

No kidding!!! I wonder if I'd even make it through it.... probably not..

I'd be lying on the ground trying to catch my breath. lol

Posted by: Gazhole

Trust me guys, i was totally fucked by the 7th round, haha. Literally on one knee cos i couldnt stand up. Managed to summon some energy and get through though. Felt awesome

Posted by: DOMS

Your instructor sounds like a drill sergeant.

Posted by: Gazhole

Daves Gym Staff:

"Former Royal Marine Commando"

It's not a co-incidence, lol!

Posted by: Gazhole

What would you guys say are the 6 most used (perhaps overused?) movements in peoples' programs? Need some ideas for an article.

Posted by: Scarface30

any type of movements? these would be the ones I think are most used, although some could fall into the overused category:

1) curls
2) bench press
3) squats
4) decline situps
5) DB lateral raises
6) BB shrugs

Posted by: Scarface30

killer workout by the way

. I can't imagine that amount of intense cardio. people underestimate the state of conditioning you can obtain with martial arts.

Posted by: katt

I'll ad to Scar's

1) Seated Row's
2) Overhead Press
3) Dips
4) Crunches..

Posted by: Pylon

I would think squats (and DLs) are way underused by most people.

I would agree on bb curls, bench press, and crunches. Would add lat pulldowns and the leg press machine (used in lieu of squats)

Posted by: Gazhole

Thanks guys, thats great

.

Article isnt on anything ground-breaking, just about things that most people overlook - me aswell, lol.

Gotta draft it then should be ready in the next few days.

Posted by: Gazhole

Or even now. Didn't make as many errors as i expected.

Posted by: Triple Threat

Overused:
Bench press
Curls
Tricep pushdowns
Machines

Underused:
Squats
DLs
GMs
Free weights

Posted by: Gazhole

Haha, nice addition of Machines and Freeweights there

Sad but true.

Posted by: Scarface30

liking the article Gaz

. I am guilty for always incorporating pullups and dips in my routine, I just like them so darned much though!

Posted by: fufu

Quote:

Originally Posted by Gazhole

Muay Thai yesterday:

Warmup
50 Squats
50 Lunges
50 Squat Jumps
25 Lunge Jumps
10 Push Ups
50 Toe-Touch Crunches
10 Clap Pushups
45 Toe-Touch Crunches
10 Squat Thrust Pushups
40 Toe-Touch Crunches
10 Slow Pushups (He yelled "Up" or "down" when he felt like it

sounds really tough!

Posted by: goob

Holy shit dude! That muay thai warmup was epic. Your conditioning must be awesome to deal with that onslaught. Good job.

When do the fights start?

Posted by: Gazhole

Quote:

Originally Posted by fufu

sounds really tough!

It was harsh as hell.

In the 30sec or so between each round i had my head out of the window trying to cool the fuck down, it was hilarious :P.

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

liking the article Gaz

. I am guilty for always incorporating pullups and dips in my routine, I just like them so darned much though!

Theyre awesome movements, just don't get too attached

.

Thanks man

Posted by: Gazhole

Bit of a crappy day. Was really tired so skipped the gym, gonna go tomorrow after Kung Fu and just do upper body. My legs need a rest.

Have a kickboxing tournament to go watch on Sunday, my flatmate's brother is competing so it should be pretty awesome. He's about a year away from getting his blackbelt so should be good to watch

Posted by: katt

kickboxing? That should be so sweet to watch!!

Posted by: lucifuge

I'm really liking the blog.
I just may use some of it for my next program.

Muay Thai and Kung Fu?
You truly are a madman

Great work man.

Posted by: Gazhole

Went to that tournament today, was a great afternoon!

It was Tae Kwon Do rather than kickboxing, but my mate's brother and a lot of the people in his club do Kickboxing aswell, so i got a little confused.

Have uploaded a bad quality video of his fight onto youtube (he is the big guy):

YouTube Video

I dunno what fight the judges were watching but considering all the other guy managed was a few kicks in the closing stages, after being knocked down by both a punch and a kick himself, as well as other smaller scores throughout...

Was really surprised. The problem is that the judging is really biased in this competition, as his opponant is from the home club, as are most of the judges. They even had a public apology last year for the unfairness of the judging.

Even the ref said to us it was a bad decision, and that friend's bro was the stronger fighter on the day.

Nevermind.

This was the final between the winners of the above match, and the other match in that division. The guy in the red gear is also from the away club, and was the one we were obviously rooting for after the unfair result of the other match, and the fact that he was from the same club

YouTube Video

So yeah, thankfully he won

was a really tough guy aswell, in his first match his first combo gave the other guy a bleeding nose, haha. He dominated this match aswell and deserved to win.

So yeah, fun day

Posted by: Pylon

Sounds like a good way to spend a day....watching, I mean...

Posted by: katt

Exactly what I thought Py..

Posted by: Gazhole

Thanks guys, it was great fun

Been really busy this last few days so have had to take some time off. Have gotten word through that our Kung Fu master gets tetchy if you dont attend twice a week aswell so i've re-arranged my program to suit that.

Going to the gym in about an hour though, so its all good

Posted by: SamEaston

Cool vids. In the first one the small guy looks like a Jack Russell nipping at the heels of a Doberman

I remember watching the Black Belt training for Jitsu which was amazing! I was watching and thinking, shit they're moving so fast. When i was doing it i had to think before i did anything

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

Cool vids. In the first one the small guy looks like a Jack Russell nipping at the heels of a Doberman

I remember watching the Black Belt training for Jitsu which was amazing! I was watching and thinking, shit they're moving so fast. When i was doing it i had to think before i did anything

Haha, yeah when they get that good its incredible!

Apparently theres a low-grade guy in our Kung Fu class who's a black belt in Akido. The problem is, you'll see his belt and think he's beatable...but apparently nobody in the class who has sparred with him can even touch the bloke :P.

He spars with his guard down sometimes just to mess with everybody

Posted by: SamEaston

Quote:

Originally Posted by Gazhole

Brilliant!

I remember watching this tiny lass who was a black belt fighting an ordinary sized bloke, also a black belt. She physically jumped, poked him in the eye with one hand, punched him in the face with the other and kicked him in the throat before touching down and running like fuck. Classic

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

That poor guy didnt even see it coming! Haha, that looks awesome in my head, i wish i couldve seen it.

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 - Week 1 - Day 1

1a) Goblet Squats @ x1 30KG / 66lbs DB (1:45 RI)
12
12
12
1b) Romanian Deadlifts @ x2 30KG / 66lbs DBs (1:45 RI)
12
12
12

2a) Uni-Lateral Bench Press @ 14RW = x1 22.5KG / 49.5lbs DB (1:00 RI)
14 (Per Arm)
14 (Per Arm)
2b) Bench Rows @ 14RW = x1 22.5KG / 49.5lbs DB (1:00 RI)
14 (Per Arm)
14 (Per Arm)

3) Static Holds @ x2 40KG / 88lbs DBs (1:00 RI)
30sec
30sec
30sec

4a) Standing Curls @ 14RW = x1 25KG / 55lbs BB (NO RI)
14
4b) Overhead Triceps Extension @ 14RW = x1 25KG / 55lbs BB (NO RI)
14
Core

Crunches - 2x50 @ 30sec RI

Clark Kents - 2x20 @ 30sec 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 i've had pretty much a whole week off weights, so im starting this program again. The periodization i've come up with this time is:

Week 1 - Lower Body Supersetted 3x12, Upper Body Supersetted 2x14

Week 2 - Lower Body Supersetted 3x12, Upper Body Supersetted 3x12

Week 3 - Lower Body Supersetted 3x12, Upper Body 3x4+4+4

Week 4 - Lower Body 3x12, Upper Body 4x3+3+3

Week 5 - Lower Body 3x12, Upper Body 4x2+2+2

Week 6 - Rest Week

Then after that who knows

lol.

But yeah, today was good. Lots of supersetting going on so i was out of there in roughly an hour. Was pretty intense, especially with the uni-lateral stuff i was doing. Enjoyed it a lot.

Posted by: goob

excellent workout dude. All that supersetting must have left you wrecked. Like your pereodization idea.

Posted by: the other half

probably felt pretty good to hit the iron agian after a week off?
way to start it off.
are you free of aches and pains?

Posted by: Pylon

Posted by: Scarface30

solid workout Gaz. supersets up the ying-yang!

feels good to be back at it though after a week off, although the week off feels good too most of the time.

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 - Week 1 - Day 2
1a) Romanian Deadlifts @ x2 30KG / 66lbs DBs (1:45 RI)
12
12
12
1b) Goblet Squats @ x1 30KG / 66lbs DB (1:45 RI)
12
12
12

2a) Uni-Lateral Pulldowns @ 14RW = 35KG / 77lbs (1:00 RI)
14 (Per Arm)
14 (Per Arm)
2b) Uni-Lateral Overhead Press @ 14RW = x1 12.5KG / 27.5lbs DB (1:00 RI)
14 (Per Arm)
14 (Per Arm)

3) Wrist Curls @ 30KG / 66lbs BB (1:00 RI)
14
14
14

4) Calve Raises @ 20RW = x2 30KG / 66lbs DBs (1:00 RI)
20
20

Core

Cross Crunches - 2x30 (Per Side) @ 45sec RI

Supermans - 2x30sec @ 30sec 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 another good session of supersetting methinks. Single arm pulldowns were a really fun movement, also.

Thats pretty much it really :P.

Sorry i havent been checking everyone's journals this week, its the last stretch of this term at school so its a little hectic.

Im sure everybody is kicking ass, though

Posted by: Gazhole

Quote:

Originally Posted by goob

excellent workout dude. All that supersetting must have left you wrecked. Like your pereodization idea.

Thanks goob! Supersetting is fun incarnate, haha.

Hows you?

Posted by: Gazhole

Quote:

Originally Posted by the other half

probably felt pretty good to hit the iron agian after a week off?
way to start it off.
are you free of aches and pains?

It was awesome, it always feels horrible when im having a week off. I feel like my insides are clogged up, and my brain is foggy. Training is basically a drug :P.

And surprisingly, yes! No aches or pains to speak of from lifting. Muay Thai is another story though - i always hurt after that.

Hows things with you?

Posted by: Gazhole

Quote:

Originally Posted by Pylon

Lol, thanks man.

You doing alright?

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

solid workout Gaz. supersets up the ying-yang!

feels good to be back at it though after a week off, although the week off feels good too most of the time.

Thanks man!

Weeks off are weird. Horrible because you feel annoyed for not training, but oddly resting.

Id still pick training any day though

.

Hows life?

Posted by: DOMS

The only thing missing from your workout:

Great workout, Gaz!

Posted by: Gazhole

Quote:

Originally Posted by DOMS

The only thing missing from your workout:

Great workout, Gaz!

One day im gonna do a session using a kitchen sink instead of DB/BB equipment!

Thanks DOMS

Hows things?

Posted by: Gazhole

So here we go then, i think these are the first pictures i've posted since the ones in my gallery from 2006...

Be kind :P

They're not the best pictures because my phone isnt superb, and its surprisingly tough taking pictures of yourself, lol.

Posted by: DOMS

Be kind? You look great! But where are the wheels?

I'm doing okay. I'm still technically unemployed, but I'm doing a like of pick-up work (websites and consulting).

On the upside, I started the ACH transfer of money to my trading account. I'm hoping to start within 30-45 days.

Posted by: Gazhole

Quote:

Originally Posted by DOMS

Be kind? You look great! But where are the wheels?

I'm doing okay. I'm still technically unemployed, but I'm doing a like of pick-up work (websites and consulting).

On the upside, I started the ACH transfer of money to my trading account. I'm hoping to start within 30-45 days.

Thanks man

means a lot. Havent been too crazy about my appearance since the injury ate up 20lbs of muscle :P.

Sounds cool though, things should pick up soon then?

What websites have you been working on?

Oh, and wheels:

Posted by: goob

Quote:

Originally Posted by Gazhole

Thanks man

Holy shit, the surgeon did a number on you. Did you ask for the extention in 'midnight black'? And to make it square too.....

You should really stop going to these back street cosmetic surgeons...

Posted by: goob

Oh and excellent workout. One armed pull downs rule.

Posted by: Gazhole

Quote:

Originally Posted by goob

Holy shit, the surgeon did a number on you. Did you ask for the extention in 'midnight black'? And to make it square too.....

You should really stop going to these back street cosmetic surgeons...

Extension?

Fuck no, its black because it used to drag along the floor, i had it reduced, biatch.

Posted by: Gazhole

Quote:

Originally Posted by goob

Oh and excellent workout. One armed pull downs rule.

Haha, thanks man

Yeah, they were really tough in high reps, too!

Posted by: goob

Quote:

Originally Posted by Gazhole

Extension?

Fuck no, its black because it used to drag along the floor, i had it reduced, biatch.

I thought you'd had it surgically replaced with a police truncheon.....

Asking all nearby sheep to 'cop a feel'......

Posted by: Gazhole

Quote:

Originally Posted by goob

I thought you'd had it surgically replaced with a police truncheon.....

Asking all nearby sheep to 'cop a feel'......

No, but now you've put the idea in my head...

Posted by: StanUk

Looking pretty jacked Gaz!

Posted by: DOMS

Quote:

Originally Posted by Gazhole

Thanks man

You could put someone's eye out with that!

Good wheels, too!

I've been working on a scrapbook supplies website and an informational site for a managed care advocacy group.

I'm not sure when I'll get a regular job, but the trading should start very soon.

Posted by: Gazhole

Quote:

Originally Posted by DOMS

Lol, poking someones eye is the plan, surely?

Thanks though, i've been surprised at my leg development because im not going particularly heavy. But then again i've been squatting and deadlifting at least twice a week for a few months...

And cool, quite a range of sites then! I bet you cant wait to get to the trading though

Posted by: Gazhole

Quote:

Originally Posted by StanUk

Looking pretty jacked Gaz!

Was that a pun?

Either way, thanks, lol!

Posted by: SamEaston

Great pics Gaz, you look great!

Love the look of concentration on your face trying to take pics of yourself and pose at the same time

Your arms and shoulders are really thick and you have fantastic quad development. Good work! I was expecting to see a thicker back on you, don't know why but im guessing you had been laying off the back stuff for a while since you were injured so that's why. Maybe it was just a bad pic?

Nice tats though - i wanted a H-U-G-E one like that on my back but chickened out. I don't know if it looks that nice on women anyway

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

Great pics Gaz, you look great!

Love the look of concentration on your face trying to take pics of yourself and pose at the same time

Thanks Sam

Yeah, trying to keep a pose, take the photo, and check the phone screen to see if i was taking a photo of myself rather than the ceiling was tough on the old noggin :P.

But no, my back is in proportion, its just impossible to get a decent shot by yourself. If i can convince the missus its not a stupid idea ill get her to take one next time im over there. She has a proper camera!

Tatts are good though! You should totally get one if you want one!

Posted by: katt

Wow - nice pics Gaz - your hard work it really paying off for you.

Posted by: soxmuscle

Solid pics, looking big.

Posted by: Gazhole

Quote:

Originally Posted by katt

Wow - nice pics Gaz - your hard work it really paying off for you.

Thanks katt

Yeah, its been a nightmare holding onto anything through this injury shenanigens, lol.

Posted by: Gazhole

Quote:

Originally Posted by soxmuscle

Solid pics, looking big.

Thanks bro

Posted by: soxmuscle

Quote:

Originally Posted by Gazhole

Thanks bro

Not to mention, nice cock

Posted by: SamEaston

Quote:

Originally Posted by Gazhole

Thanks Sam

Yeah - get your g/f to take one. That's a much better idea!

I already have a tattoo, it's a dragon on my hip. As soon as i got it i was like 'Right, what can i get next'. But then i couldn't decide and it all fell by the wayside a bit. I realised it might not be a great idea to get another one after i almost got one on the base of my back, but then a year or so later i found myself thinking that they looked tacky as hell. Then i thought, christ - better not get another until im certain of what i want and where. Just havent' reached that level of certainty, and probably won't now.

Nevertheless, i would've loved one like yours. Lookin' hard as nails!

Posted by: Gazhole

Quote:

Originally Posted by soxmuscle

Not to mention, nice cock

Trust me, its more of a pain in the ass than you realize.

Apparently

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

Yeah, you cant get one unless you're 100% sure you want to put up with it untill you're old and cant remember where you had it done. They have to have a meaning behind them i think rather than just "woah cool", yknow?

Your taste in fashion can change but if you really love a design or what the design represents, it'll never look out of place on you.

Posted by: Scarface30

lol, I laughed so hard at the censored part.

looking big dude

nice tats too. I would like to get another one, but I really dunno what to get. even though it has absolutely no meaning to me I really like the old style sailor pinup girls, so if I do get another one sometime soon that'll be it.

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

lol, I laughed so hard at the censored part.

looking big dude

Haha, the censor seems to be a hit around here. You people are oddly amused by cocks.

Thanks though man

And yeah, choosing tatts is really tough. Once you find one you can identify with its all good though. I dont even notice mine anymore, they're like a mole or a birthmark and just as much a part of me as my eye colour.

Posted by: StanUk

Quote:

Originally Posted by Gazhole

Was that a pun?

Either way, thanks, lol!

lol purely unintentional

Posted by: the other half

now you realize square objects dont fit into round holes!!!!!!!

impressive pics, how big are the thighs, and are those calves, i have never seen those before. i have just one straight bone from my knee to my ankle.

Posted by: SamEaston

Quote:

Originally Posted by Gazhole

Very true. I have had my tongue pierced for about 10 years, and i forget it's there. Some people i've known for months will suddenly look at me and go 'WOW, you have your tongue pierced. When did you get that done?' as if i just got it at the weekend

As soon as i become Dr Sam, i'll take it out. Its getting old now and it's responsible for a few broken teeth (mine, of course

)

Posted by: Gazhole

Warmup - Activation

Glute Bridges - 2x12
Wall Retractions - 2x12
Kneeling Squats - 2x12
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 - Week 2 - Day 1

1a) Goblet Squats @ x1 30KG / 66lbs DB (1:45 RI)
12
12
12
1b) Romanian Deadlifts @ x2 30KG / 66lbs DBs (1:45 RI)
12
12
12

2a) Uni-Lateral Bench Press @ 12RW = x1 25KG / 55lbs DB (1:15 RI)
12 (Per Arm)
12 (Per Arm)
12 (Per Arm)
2b) Bench Rows @ 12RW = x1 25KG / 55lbs DB (1:15 RI)
12 (Per Arm)
12 (Per Arm)
12 (Per Arm)

3) Pinch Grip Holds @ x2 15KG / 33lbs Plates (0:30 RI)
20sec
20sec
20sec

4) One Armed, One Legged (Opposing) Overhead Tricep Extensions @ 14RW = x1 12.5KG / 27.5lbs DB (1:00 RI)
14 (Per Arm)
14 (Per Arm)

Core

Reverse Crunches - 2x50 @ 30sec RI

Side Planks - 2x30sec (Per Side) @ 30sec 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

***

Not bad.

Think im coming down with something though. Really tired and stomach achey and temperature...ey.

Probably just stress-flu, just gonna ride it out, only another week to go.

Doesnt seem to be impeding my performance yet. In the gym either.

ALLL RIIIIGHT.

Posted by: Scarface30

solid workout Gaz

that is some crazy volume you have going on. those plate pinches must be tough...I can see me now doing them, making all these weird faces...I find I do that when I do static holds lol.

how's everything going?

Posted by: goob

Solid workout Gaz, definately not effected by illness.

Go to love the U/L DB bench. Great work.

How do you do bench rows?

Posted by: JailHouse

Whats up Gaz I just started reading ur blog (witch will take me a week and about 100 beers to finish lol) its vary informative, it should be a sticky in the training forum. How many weeks did it take you to right that one?
Your lookin diesel bro, awesome work with that. How long did it take you to get that big? Do you have any suggestions for my p/rr/s program I'm doing now so I can get on that level?

Posted by: JailHouse

Thats also a vary divers mixtures of movements in that last work out compared to what you usually see in the gym, with the detailed stretching and the other things you got in there. Looks hard core with some vary nice numbers.

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

solid workout Gaz

Thanks dude

My conditioning is going through the roof right now, the volume isnt hitting me as hard as it did before. Its great! Last night at Muay Thai i went to my absolute conceivable maximum, close to puking and passing out, and 5 minutes later i was fine - heartrate went back to normal in about half that time.

Plate pinches are odd, theyre either okay or totally impossible. Theres no middle ground, lol. Just get the weight right and youre golden!

Things are pretty good, im so busy right now with tying up loose ends in Uni and all the training, thankfully only got a week to go till spring break so i can actually make a start at climbing this mountain of assignments.

Pretty stressed, so thank god for punching things 3 times a week, eh?

How are you man? Everything going alright? Whats new?

Posted by: Gazhole

Quote:

Originally Posted by goob

Solid workout Gaz, definately not effected by illness.

Go to love the U/L DB bench. Great work.

How do you do bench rows?

Thanks dude! No, i was pleased the illness didnt wreck that workout too, i feel so much better after it. A good workout seems to cure everything, lol.

I love U/L bench/floor press. Such a weird and difficult movement. The gym owner/muay thai instructor came up to me when i was doing them and we were chatting about U/L movements for a few minutes, he's a fan also so thats cool

.

Bench rows are just U/L DB rows with the bench as arm + knee support. I like them because you can get totally paralell with the floor without placing too much stress on the lower back.

Hows things with you, bro? Whatcha been upto lately?

Posted by: Gazhole

Quote:

Originally Posted by JailHouse

Whats up Gaz I just started reading ur blog (witch will take me a week and about 100 beers to finish lol) its vary informative, it should be a sticky in the training forum. How many weeks did it take you to right that one?

Thanks for dropping in, man

And thanks about the compliments to my blog also, i try and update with 2 articles and 1 program every month just for something to do. I need to put together all my thoughts on training so i can have a reference, and if it helps people out then thats always a bonus.

Quote:

Originally Posted by JailHouse

Your lookin diesel bro, awesome work with that. How long did it take you to get that big? Do you have any suggestions for my p/rr/s program I'm doing now so I can get on that level?

Thanks! I'd like to be a bit bigger, like i was before i took time off from back injury (~190lbs) but im a LOT leaner than i was back then, so i guess its all good. Ill just have to build back up slowly.

As for how long, i think i've been training for about 3 or 4 years...i can't really remember. Its not much more than that though. I was 112lbs and skinny-fat when i started, built up to a chubby 190lbs like i said, and now im a pretty lean 175lbs.

I dont know anything specific about p/rr/s though, i've heard its a good program, but the main points are just stick at it, never stop learning, always have goals for each program, and vary your training.

I think patience and perseverance are the two most important things though, dude. Too many people give up because they "cant gain" when they've given themselves no time at all.

Posted by: Gazhole

Quote:

Originally Posted by JailHouse

Thats also a vary divers mixtures of movements in that last work out compared to what you usually see in the gym, with the detailed stretching and the other things you got in there. Looks hard core with some vary nice numbers.

Yeah, i like using different movements - keeps things fun for me, and fresh for my body not to adapt to it. Plus certain movements have other benefits like increased core stability and balance, which is good too.

I try to count the number of odd looks i get off people in the gym for doing this stuff. Too bad they're usually punk kids who think they know it all, yet sport 12" quads or whatever

Posted by: Witchblade

Quote:

Originally Posted by JailHouse

Whats up Gaz I just started reading ur blog (witch will take me a week and about 100 beers to finish lol)

That's right. Now get back to reading!

Posted by: Gazhole

Quote:

Originally Posted by Witchblade

That's right. Now get back to reading!

What have i told you about forcing people to read the journals?

'Good job', i think it was...

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 - Week 2 - Day 2

1a) Romanian Deadlifts @ x2 30KG / 66lbs DBs (1:45 RI)
12
12
12
1b) Goblet Squats @ x1 30KG / 66lbs DB (1:45 RI)
12
12
12

2a) Uni-Lateral Pulldowns @ 10RW = 40KG / 88lbs (1:15 RI)
10 (Per Arm)
10 (Per Arm)
10 (Per Arm)
2b) Uni-Lateral Overhead Press @ 12RW = x1 15KG / 33lbs DB (1:15 RI)
12 (Per Arm)
12 (Per Arm)
12 (Per Arm)

3) Monkey Hangs @ BW (0:45 RI)
4 Fingers / 30sec
3 Fingers / 20sec
2 Fingers / 10sec

4) Single Leg Calve Raises @ 12RW = 30KG / 66lbs BB (1:00 RI)
12 (Per Leg)
12 (Per Leg)

Core

Crunches - 2x50 @ 30sec RI

Supermans - 2x30sec @ 30sec 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

***

Not bad today actually. Just couldnt get 12 reps on the lat pulldowns though, the increments on the machine are too high methinks. I wasnt far off 12 reps, but it was just that little bit outta reach.

Ah well. Was still a good session. The last part was fun, monkey hangs felt somewhat stronger than the last time i did them, and unilateral calve raises are always a laugh

.

Applied for a 4-hour a week position at the gym. Doesnt pay anything, but i get free membership and some experience working in that environment. The owner said he'll eventually train me up to do inductions and give programs to members and stuff, so thats cool.

If i want to i can always work extra above the 4 hours and get paid a decent rate for that, so if im ever short on cash that could work out pretty well, lol.

Got a few ideas for blog articles this month if i ever get around to writing them, and i think the featured program is gonna be something a little more geared towards the advanced lifter.

Also thinking of doing a regular spot detailing the proper form for squat variations called "In The Squatlight". I pissed myself laughing when i thought of it, cheesiest name ever

Posted by: DOMS

You're a horrible, horrible person.

Posted by: Scarface30

Quote:

Originally Posted by Gazhole

Thanks dude

I hear you on the stress thing man. things are going good, midterms are now over and I did well on them so that made me feel good. I have a job interview tomorrow for a junior geologist position for the summer, so hopefully that'll go well!

another great session Gaz

monkey hangs sound tough. I used to do hanging leg raises and it felt as though my shoulders were going to pop out of joint..besides the fact that it is brutal on the grip!

hopefully things will workout for you with the job. being paid or not, experience is invaluable!

Posted by: Gazhole

Quote:

Originally Posted by DOMS

You're a horrible, horrible person.

you say the nicest things!

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

Sweet, well done on mid-terms! Hope the interview goes just as well. How much does that pay anyways?

Cheers though, was a pretty fun workout. Kinda tired now though, looking forward to a chilled sunday evening, lol.

And yeah, thats my thinking with the job. If i keep it up through the few years im studying here i should have a fair whack of experience for the resume.

Posted by: goob

Awsome stuff Gaz, how do you find doing RDL's with DB's compares to doing them with a BB?

U/L stuff rocks. And the weight your pulling on one hand is better than a lot of people could do with both. Great stuff.

The 'job' sounds good, and if I lived near there, I'd definately sign you up as a personal trainer.

Posted by: Gazhole

Quote:

Originally Posted by goob

Awsome stuff Gaz, how do you find doing RDL's with DB's compares to doing them with a BB?

U/L stuff rocks. And the weight your pulling on one hand is better than a lot of people could do with both. Great stuff.

The 'job' sounds good, and if I lived near there, I'd definately sign you up as a personal trainer.

Thanks man

that means a lot. I wouldn't go easy though, i think i'd have to create a nuke of a program to affect you, haha.

I think RDLs with a BB are waay more taxing on the grip for one thing, but as the whole movement goes i think they are pretty much the same. Obviously, BB will have more crossover into regular deads, and there may be a bit of leeway with the resistance because, well...dumbells can move more.

The main thing DB have going for them is that they're usually more available than the BB i guess.

And yeah, was cool today because the guy before me was doing lat pulldowns on 40kg with two hands, haha. WIN.

Posted by: goob

Haha, I bet he was looking at you like " you bastard"!!

No, I mean it, having read your blog and some of your training posts, not to mention the technical and taxing workouts, you clearly know your stuff.
As for the nuke program, just give me a copy of one of yours.....

I've just started RDL's, so I'm not going to switch to DB's just yet, but I can imagine them being a bit tougher.

Posted by: Gazhole

Quote:

Originally Posted by goob

Haha, I bet he was looking at you like " you bastard"!!

Haha, i never saw his face, but it made me giggle at least. I also love it when these so called "tough guys" who walk around the gym like they own it, and press a shitload on the bench and whatever, cant even do one pullup without an assist.

Good feeling

Quote:

Originally Posted by goob

No, I mean it, having read your blog and some of your training posts, not to mention the technical and taxing workouts, you clearly know your stuff.
As for the nuke program, just give me a copy of one of yours.....

thanks. I think its one of the things that my mind is well suited for, program design i mean. I've always been good at sorta coming up with "systems" or something...i dunno...lol. Basically i just enjoy the whole "programming" part.

Quote:

Originally Posted by goob

I've just started RDL's, so I'm not going to switch to DB's just yet, but I can imagine them being a bit tougher.

I think they'd be hard in the way of being DIFFERENT, but still no trouble for yourself. Especially if you've already got the hang of BB ones.

Posted by: SamEaston

Quote:

Originally Posted by Gazhole

It always amazes me, like you say. Loads of guys at my gym have tremendous lats, but im telling you, it ain't from doing pullups.

And they do their pulldowns with the worst possible form. They've obviously been blessed with good genetics but a potato for a brain

Posted by: JailHouse

Quote:

Originally 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 - Week 2 - Day 2

1a) Romanian Deadlifts @ x2 30KG / 66lbs DBs (1:45 RI)
12
12
12
1b) Goblet Squats @ x1 30KG / 66lbs DB (1:45 RI)
12
12
12

2a) Uni-Lateral Pulldowns @ 10RW = 40KG / 88lbs (1:15 RI)
10 (Per Arm)
10 (Per Arm)
10 (Per Arm)
2b) Uni-Lateral Overhead Press @ 12RW = x1 15KG / 33lbs DB (1:15 RI)
12 (Per Arm)
12 (Per Arm)
12 (Per Arm)

3) Monkey Hangs @ BW (0:45 RI)
4 Fingers / 30sec
3 Fingers / 20sec
2 Fingers / 10sec

4) Single Leg Calve Raises @ 12RW = 30KG / 66lbs BB (1:00 RI)
12 (Per Leg)
12 (Per Leg)

Core

Crunches - 2x50 @ 30sec RI

Supermans - 2x30sec @ 30sec 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

***

Not bad today actually. Just couldnt get 12 reps on the lat pulldowns though, the increments on the machine are too high methinks. I wasnt far off 12 reps, but it was just that little bit outta reach.

Ah well. Was still a good session. The last part was fun, monkey hangs felt somewhat stronger than the last time i did them, and unilateral calve raises are always a laugh

I gotta try those monkey hangs next time I work on grip. You would do a superb job at a gym. Most of the trainers at my gym prolly couldn't do 1 pull up lol.

Posted by: the other half

so you might write another article for your blog geared toward the "advanced lifter". shit i guess that leaves most of us out. thanks

if you need a reference for that job, let us know. we could all put in a good work for you. we wont tell any bad stories, promise.

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

Or a big enough wallet for COUGHroidsCOUGH :P.

I dont understand how strong guys cant do pullups. Its one thing for slightly overweight, or relative newbies not to be very good at them, but guys who are otherwise strong have no excuse.

Posted by: DOMS

Truly, you're a horrible, horrible person.

As of right now.

Posted by: Gazhole

Quote:

Originally Posted by JailHouse

I gotta try those monkey hangs next time I work on grip. You would do a superb job at a gym. Most of the trainers at my gym prolly couldn't do 1 pull up lol.

Monkey hangs are tough as hell, really fun movement to do though!

The problem at my gym is that the pullup bars i was using that time were too high for my short ass to actually reach, so i had to jump, climb, then hang :P.

Posted by: Gazhole

Quote:

Originally Posted by DOMS

Truly, you're a horrible, horrible person.

As of right now.

Haha, damned right. Im officially a horrible person now

Posted by: Gazhole

Quote:

Originally Posted by the other half

so you might write another article for your blog geared toward the "advanced lifter". shit i guess that leaves most of us out. thanks

if you need a reference for that job, let us know. we could all put in a good work for you. we wont tell any bad stories, promise.

My other articles have been intermediate at best, dude

haha. No doubt you can handle this stuff, no problems.

And i dunno how well those references would go down. I try to phase my collegues into my beastiality persona GRADUALLY.

Posted by: Gazhole

Yeah, so you may have noticed i've been kindfully granted Mod status here at IM, which is awesome.

Thanks to DOMS and Prince for sorting that out

Posted by: DOMS

Quote:

Originally Posted by Gazhole

Haha, damned right. Im officially a horrible person now

I wonder how long it'll take until some notices? It took them a couple of hours when it was my turn.

Posted by: Gazhole

Quote:

Originally Posted by DOMS

I wonder how long it'll take until some notices? It took them a couple of hours when it was my turn.

I think it'll take at least another three years for word to get TOTALLY around.

Im just that dang popular, yo.

Posted by: JailHouse

Quote:

Originally Posted by Gazhole

That must make weighted pull ups hard to do than. How tall are you?
How long have you been a mod?

Posted by: Gazhole

Quote:

Originally Posted by JailHouse

That must make weighted pull ups hard to do than. How tall are you?
How long have you been a mod?

It works out just the same, its just annoying to get up there. Its easier to get full extension of the arms at the bottom of the rep though!

Im 5'10", and i've been a mod for less than a day

Posted by: Gazhole

MySpace.com - Arpoquia - UK - Industrial / Electronica / Trance - www.myspace.com/arpoquia

Go there and listen to my song!

Posted by: katt

oh good gawd,,,, because of your journal.. TOH and I were at the gym this morning getting ready to do pullups and he says "let's do monkey hangs!!"

I say.. "dude, go ahead.... I need my fingers for typing."""

Thanks Gaz,,,, thanks for posting your outrageous workouts...

Posted by: katt

interesting song Gaz... retro.. fast... the type I like to listen to but can't dance to.. lol

Nice drum line

Posted by: Gazhole

Quote:

Originally Posted by katt

oh good gawd,,,, because of your journal.. TOH and I were at the gym this morning getting ready to do pullups and he says "let's do monkey hangs!!"

I say.. "dude, go ahead.... I need my fingers for typing."""

Thanks Gaz,,,, thanks for posting your outrageous workouts...

Glad i could be of hindrance

. Did TOH do them?

Posted by: Gazhole

Quote:

Originally Posted by katt

interesting song Gaz... retro.. fast... the type I like to listen to but can't dance to.. lol

Nice drum line

Thanks

the only thing im shite at is mixing. Im sure it could be better.

Posted by: katt

Quote:

Originally Posted by Gazhole

Glad i could be of hindrance

. Did TOH do them?

Nope....

Posted by: Witchblade

Grats with the mod status.

Posted by: goob

Quote:

Originally Posted by Gazhole

MySpace.com - Arpoquia - UK - Industrial / Electronica / Trance - www.myspace.com/arpoquia

Go there and listen to my song!

Liking the beats Gaz. Good production value, the drum programming must have taken a while on the old REason. Pretty hardcore, but more industrial than my tastes, but damn good stuff. The lead synth line - Malstrom, a sawtooth through the matrix?

YOU ARE A MOD???? WTF? Fuck me, my time here is limited now. The man with the filthiest journal is made mod????? What's next? I get Prince's job?

Just kidding, you are a damn good choice, especially with all that knowledge, did DOMS have anything to do with your appointment?

Posted by: DOMS

Quote:

Originally Posted by Witchblade

Grats with the mod status.

And lo, the sheep did tremble in great fear.

Posted by: goob

Quote:

Originally Posted by DOMS

And lo, the sheep did tremble in great fear.

Not quite, Gaz puts rophynol in thier stock feed. All that working out means he dose'nt have the energy to run after them, and his velcro gloves have been overused......

Posted