Strength Dedication Ambition [Forum Archive]

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Strength Dedication Ambition

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Posted by: Gazhole

Quote:

Originally Posted by vortrit

I'm at work, so I can't make you that whipped cream without getting fired.

DO IT.

Lol :P

Posted by: PreMier

i dont know.. i just used it when ever i had time, and once i could do it 12, i bought the #2

Posted by: nadirmg

Quote:

Originally Posted by Gazhole

It really is brutal if you go for it, its like a mix of resistence training and cardio. Tough as hell!

Thats cool you were on a team though, what were your best times?

lol see, that's the thing. i was on the YMCA swim team for the first part of the summer. i quit halfway through. why? no one told me i had to wear a speedo for the actual races.

honestly i never timed myself during the practices. i only joined for a girl but i didn't like her enough to wear the speedo. so.... yea

Posted by: Scarface30

Quote:

Originally Posted by Gazhole

Sweet! Seems like the Texas method is popular round these ere parts lately, lol.

Break is going well so far. Got a lil work done and have met up with friends i havent seen in a while. Last night saw my girlfriend leading and orchestra for the first time, so that was awesome - she did great!

How about you?

And yeah, have a month off then school will end early June/Late may i guess

I have a question about the Texas method. is it meant to have 3 different rep ranges per week?

break are always good, especially when you see friends from home. that's awesome about your girlfriend dude, is she planning on doing something along the lines of conducting?

things are getting hectic for me, lots and lots and lots of school to be done within the next 2 and a half weeks or so. I now see why you get a month off since you're out in June. I am completely finished actually a month from today

can't wait! I now hope I get that job I had an interview for.

Posted by: goob

Hey Gaz, I might have got the wrong end of the stick here. But I've got a couple of questions on Texas Method.

Template is below, exactly as you laid it out, the only difference being the exersice choice ( still in your defined range).

My question is, if DAY 1 Range was 5 x 5, as shown below, but workout A is (Lower Focus 4 exersices x 2/ Upper Focus 4 exersices x 2) Does this mean that I'm doing two lots of 5x5 twice on each of the focus movements???? Even that's probably beyond my madness. I Must have this wrong...

Quote:

The first day "High Volume / High Intensity" is meant to be the toughest workout and the most taxing on the system, this workout is geared towards causing a lot of microtrauma in order to stimulate hypertrophy.

Day 1 = 5x5 @ 6RM (1:30-1:45 RI)

The second day "Low Volume / Low Intensity" is an active recovery day, in which you still lift weights, but at a greatly reduced level of difficulty. The whole point of this day is as you would expect - to aid muscle recovery through very low impact lifting.

Day 2 = 2x6 @ 10RM (1:15-1:30 RI)

The final day "Low Volume / High Intensity" is where the magic happens and is where PRs will occur. This workout focuses on strength rather than your tolerance for punishment like in the first day.

Day 3 = 3x3 @ 4RM (2:00-2:30 RI)

Workout A:

Focus Movements (x4) -
Lower Push x2 (Front Squat, Leg Press, Goblet Squat, Leg Ext)
Upper Pull x2 (Pullups/Chinups, Bent Over Rows Lat Pulldowns, T-Bar Row

Accessory Movements (x1-2) -
Speed Shrugs, Abs stuff

Workout B:

Focus Movements (x4) -
Lower Pull x2 (RDL’s, Rev Leg Ext, Hyperextensions, Rotational Deads)
Upper Push x2 (DB Press, Overhead Press, Weighted Dips, Pushup mega mix)

Accessory Movements (x1-2) -
Calf raises, Face Pulls

Cardio: 12 minute HIIT, 1 min fast/ 1 min slow.
Cardio will also be performed on off days (3) varying between 3-8 mile run steady state.

Posted by: goob

Fuck, I 've re-read it and now I get it, I think.

You pick 2 Upper focus and 2 lower for each day. Not All 8 like I thought, that's beyond even my high volume nonsense.

What a muppet I am.

Posted by: Gazhole

Yes, thats right, dude, haha. You can try all 8 movements if you like, but id notify your next of kin first

Posted by: SamEaston

Hey mate - hows things?

God you're ripping it up in here. Love the addition of swimming for cardio. I used to swim loads when i lived in Edinburgh, but in London there seem to be an awful lot of disgusting people who spit in the pool, or who blow their nose into their hands and just like release it into the water ... em ...

You can't help but wonder what they're doing in the water that you can't see ... ewww ...

It's amazing how much it fucks you up though, swimming. I went once in London after about 6 months of not swimming, thinking yeah, i'll just go for it, but i was totally fucked after about 2 lengths, i couldn't breathe or anything. Swimming is definately one of those sports that you have to ease yourself into

Hows the holidays coming? You got loads of work to do while you're off?

Posted by: Gazhole

Sorry ive gone AWOL lately, guys. Taking some time off both to work and see friends. Have been out or doing something almost every day/night the last week. Knackered!

Still, managed to get this knocked out thismorning to fuel my goal of getting a one armed pullup unassisted. I can hold a one armed 90 degree isometric for about 2 seconds, so im not too far off.

***

Pullup Death Workout

Chinup Destruction Circuit (Performed twice with 0:30 RI)

1 x Explosive
1 x Regular
1 x Regular + 5sec Iso @ top of rep
1 x Regular + 5sec Iso @ middle of rep on positive portion (90 degrees)
1 x Regular + 5sec Iso @ almost bottom (135 degrees)
1 x Regular + 5sec negative portion

(2:00 Rest)

1-armed side-on Pullups with 1 finger assist from other hand x 1 (per arm)(0:30)
1-armed negative-only side-on Pullup x 1 (per arm)

(1:30 RI)

Pullups - 1x12 (near failure)

(1:30 RI)

Monkey Hangs (0:45 RI):

4 Fingers / 30sec
3 Fingers / 20sec
2 Fingers / 10sec

Posted by: goob

Quote:

Originally Posted by Gazhole

Sorry ive gone AWOL lately, guys. Taking some time off both to work and see friends. Have been out or doing something almost every day/night the last week. Knackered!

Still, managed to get this knocked out thismorning to fuel my goal of getting a one armed pullup unassisted. I can hold a one armed 90 degree isometric for about 2 seconds, so im not too far off.

***

Pullup Death Workout

Chinup Destruction Circuit (Performed twice with 0:30 RI)

1 x Explosive
1 x Regular
1 x Regular + 5sec Iso @ top of rep
1 x Regular + 5sec Iso @ middle of rep on positive portion (90 degrees)
1 x Regular + 5sec Iso @ almost bottom (135 degrees)
1 x Regular + 5sec negative portion

(2:00 Rest)

1-armed side-on Pullups with 1 finger assist from other hand x 1 (per arm)(0:30)
1-armed negative-only side-on Pullup x 1 (per arm)

(2:00 RI)

Pullups - 1x12 (near failure)

(2:00 RI)

4 Fingers / 30sec
3 Fingers / 20sec
2 Fingers / 10sec

^^^^ What were you doing with those fingers

. Actually I don't want to know.....

Odd, but hard sounding circuit Gaz. Explosive pushups? Is that throwing yourslf up as fast as possible?

Your back must have felt that........

Posted by: SamEaston

Quote:

Originally Posted by Gazhole

Pullup Death Workout

Chinup Destruction Circuit (Performed twice with 0:30 RI)

1 x Explosive
1 x Regular
1 x Regular + 5sec Iso @ top of rep
1 x Regular + 5sec Iso @ middle of rep on positive portion (90 degrees)
1 x Regular + 5sec Iso @ almost bottom (135 degrees)
1 x Regular + 5sec negative portion
[b]

What are you like??

I see you're running with the death/destruction theme here

Posted by: katt

OMG.. death/destruction is right!!

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

Hey mate - hows things?

God you're ripping it up in here. Love the addition of swimming for cardio. I used to swim loads when i lived in Edinburgh, but in London there seem to be an awful lot of disgusting people who spit in the pool, or who blow their nose into their hands and just like release it into the water ... em ...

Hows the holidays coming? You got loads of work to do while you're off?

Thanks Sam! Things are going well, full update pending

Yeah, swimming is awesomely hard IMO. Most people dont try to go all out, but its like running in tar when you do, so tough. Youre putting your all into it and your getting pushed back, lol.

Holidays are good, i really should knuckle down to some work...i have loads and loads to get done. Just felt like taking the time out to see my friends, its been way too long since ive seen them.

How about you? Things okay?

Posted by: Gazhole

Quote:

Originally Posted by goob

^^^^ What were you doing with those fingers

. Actually I don't want to know.....

Odd, but hard sounding circuit Gaz. Explosive pushups? Is that throwing yourslf up as fast as possible?

Your back must have felt that........

Yup - just explode up to the bar. Really hard to go against gravity like that, lol. Good stuff though, that circuit is death for the arms :P.

Hows things?

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

What are you like??

I see you're running with the death/destruction theme here

What can i say - goob has influenced me.

Posted by: Gazhole

Quote:

Originally Posted by katt

OMG.. death/destruction is right!!

Mwuahahahhahaha

Posted by: Gazhole

Pullup Death Workout Deluxe

Chinup Destruction Circuit (Performed twice with 0:30 RI)

1 x Explosive
1 x Regular
1 x Regular + 5sec Iso @ top of rep
1 x Regular + 5sec Iso @ middle of rep on positive portion (90 degrees)
1 x Regular + 5sec Iso @ almost bottom (135 degrees)
1 x Regular + 5sec negative portion

(2:00 RI)

1-armed side-on Pullups with 1 finger assist from other hand x 1 (per arm)

(0:30 RI)

1-armed negative-only side-on Pullup x 1 (per arm)

(1:30 RI)

Pullups - 1x12 (near failure)

(1:30 RI)

Monkey Hangs (0:45 RI):

4 Fingers / 30sec
3 Fingers / 20sec
2 Fingers / 10sec

(1:30 RI)

Side-On Alternate Grip Pullups - 2x12 @ 0:30 RI (switch hand position each set)

(1:30 RI)

V-sit Pullups (Pullups in a supine row / v-sit position) - 1x12

(2:00 RI)

Explosive Alternate Grip-Ups (at top of each rep change from pullup to chinup grip) - 1x12

***

Breathe, reflect, feel owned.

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

The Texas Method Easter - Week 2 - Day 1 (Workout A)

1) Goblet Squats @ x1 32KG / 70.4lbs DB (1:45 RI)
10
10
10

2) Pullup Death Circuit (Performed x5) @ BW (1:45 RI)
1 x Regular
1 x Regular + 5sec Iso @ top of rep
1 x Regular + 5sec Iso @ middle of rep on positive portion (90 degrees)
1 x Regular + 5sec Iso @ almost bottom on positive portion (135 degrees)
1 x Regular + 5sec negative portion

3) Romanian Deadlifts @ x2 32KG / 70.4lbs DBs (1:45 RI)
10
10
10

4) Unilateral Overhead Press @ x1 22KG / 48.4lbs DB (1:45 RI)
5 (Per Arm)
5 (Per Arm)
5 (Per Arm)
5 (Per Arm)
5 (Per Arm)

5) Shrugs @ x2 34KG / 74.8lbs DBs (1:00 RI)
16
16

6) Standing Tricep Extensions @ 25KG / 55lbs BB (1:00 RI)
14
14

Core Work

Crunches - 1x50

(0:30 RI)

Supermans - 1x45sec

Warmdown - Static Stretching

Side Neck Stretch - 1x30sec per side
Front Neck Stretch - 1x30sec
Somatic Ham Stretch - 1x30sec per leg
Lying Ham Stretch - 1x30sec per leg
Quad Stretch - 1x30sec per leg
Calve Stretch - 1x30sec per leg

***

Strong workout today considering i took a week out. Pullups feeling REALLY strong at the moment, i think im gonna be able to get a one armed pullup/chinup sooner than i first thought. Gonna keep at this death circuit stuff cos it seems to be working. Should probably add some weighted pullups in there too somewhere...we'll see.

Rest of it was good. The leg work was hard as hell, lol. Overhead presses felt way too easy so im gonna try PRing on them at the end of this week. should make it because i wasnt really THAT tired after them. Coolios.

Got lots of work to get finished in the next two weeks. Something like 10-15 thousand words over all the assignments, so i may be AWOL for a little while longer.

Hows everybody else?

Posted by: goob

Execellent workout, really great.

Those pullups are incredibly brutal, 5 second iso hitting all angles, not only a great idea but damn tough sounding. Colon ejection material.

How are you finding Texas? I'll be following it soon.

Posted by: nadirmg

Quote:

Originally Posted by Gazhole

[/b]2) Pullup Death Circuit (Performed x5) @ BW (1:45 RI)
1 x Regular
1 x Regular + 5sec Iso @ top of rep
1 x Regular + 5sec Iso @ middle of rep on positive portion (90 degrees)
1 x Regular + 5sec Iso @ almost bottom on positive portion (135 degrees)
1 x Regular + 5sec negative portion

3) Romanian Deadlifts @ x2 32KG / 70.4lbs DBs (1:45 RI)
10
10
10

yo, gazilla. nice w/o! you likin' the texas method?

two questions for you..
1. 5sec iso @ top of rep? does that mean you held it for 5sec on each rep??
2. did you do those deads with dumbbells?

life with me is great. this week i started hitting the books for the first time in 3 years - grad school time.

Posted by: Gazhole

Quote:

Originally Posted by goob

Execellent workout, really great.

Those pullups are incredibly brutal, 5 second iso hitting all angles, not only a great idea but damn tough sounding. Colon ejection material.

How are you finding Texas? I'll be following it soon.

Thanks man, it was a pleasent surprise considering its my first session back after a week off!

The death circuit is awesome. I feel like its really improving my pullups! Yay for isometric strength!

So far Texas seems cool, but its only just getting started really. We'll see if the PRs keep coming (or start coming...)

Hows you, g-ster?

Posted by: Gazhole

Quote:

Originally Posted by nadirmg

Thanks, bro! Yeah, texas is okay so far. We'll see how it progresses.

1 - No, just for that rep. Each of those "1 x blah blah" is that particular rep in the circuit. Each rep in each "set" or circuit was a different pullup variation. I do all those variations after eachother, then rest, then do them again in order etc.

2 - Yup! DBs rule

And cool, what are you studying?

Posted by: the other half

i can see you now- hanging from a cliff with one had and holding onto a hot chick with the other and pulling both of you up to safety. then the rest of it is x-rated. how cool

Posted by: Gazhole

Quote:

Originally Posted by the other half

i can see you now- hanging from a cliff with one had and holding onto a hot chick with the other and pulling both of you up to safety. then the rest of it is x-rated. how cool

Haha, please tell me you didnt dream that

Posted by: the other half

Posted by: goob

Great workout El Gaz. Texas seems to be tamed in your pocket like a snivelling little bitch.

What do you think your BB RDL would be?

Posted by: Gazhole

Quote:

Originally Posted by goob

Great workout El Gaz. Texas seems to be tamed in your pocket like a snivelling little bitch.

What do you think your BB RDL would be?

Erm, for 10 reps? Probably about 150lbs or something. I havent tried those in like, forever though so itd probably be a bit less untill i got up to speed again :P.

And thanks! Going for first PR on texas tomorrow \m/

You started yet? *journal surf time*

Posted by: goob

Quote:

Originally Posted by Gazhole

What about 3-5 reps? Must be pretty good.

Yeah I'll be starting shortly. Looks good, although the lack of (comparative) volume to what i'm used to especially on the recovery day is going to be strange.

I can also see that recovery day being upgraded to a hardcore day. Do you have any suggestions/ warnings regarding this, when i say hardcore i mean 5 x5 etc....

Posted by: Gazhole

Im guessing my 1RM is 210lbs ish right now. Obviously without a proper test its gonna be hard to judge it.

I wouldnt upgrade the recovery day, not in terms of weight training. If anything, do six compounds instead of four, and leave the recovery day as it is.

The high vol day will be higher, and the rec day will be basically the same.

Remember you'll be going for 1 or two PRs every week, and going pretty damned intense on two out of those 3 days.

If after adding the 2 extra compounds you dont make progress as much as youd like, do HIIT on the recovery day instead of steady state.

I was surprised at how tough the program is tbh, and like you i love the high volume stuff. Just play it by ear, you know your limits better than me

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

The Texas Method Easter - Week 2 - Day 3 (Workout A)

1) Goblet Squats @ x1 32KG / 70.4lbs DB (1:30 RI)
10
10
10

2) Pullup Death Circuit (Performed x3) @ BW (2:00 RI)
1 x Regular
1 x Regular + 7sec Iso @ top of rep
1 x Regular + 7sec Iso @ middle of rep on positive portion (90 degrees)
1 x Regular + 7sec Iso @ almost bottom on positive portion (135 degrees)
1 x Regular + 7sec negative portion

3) Romanian Deadlifts @ x2 32KG / 70.4lbs DBs (1:30 RI)
10
10
10

4) Unilateral Overhead Press @ x1 26KG / 57.2lbs DB (2:00 RI) - PR
3 (Per Arm)
3 (Per Arm)
3 (Per Arm)

5) Shrugs @ x2 34KG / 74.8lbs DBs (1:00 RI)
16
16

6) Skullcrushers @ 25KG / 55lbs BB (1:00 RI)
14
14

Core Work

Reverse Crunches - 1x30

(0:30 RI)

Side Planks - 1x30sec Per Side

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

***

Fucking awesome workout today. Few things to note:

- Upped the intensity of the Pullup Death Circuit by changing the Iso and Neg parts from 5sec to 7sec.

- Because i dont want to push the leg work too far due to my back, i upped the intensity of those movements by changing from a 1:45 RI to 1:30 RI.

- I got first PR on this program with Unilateral Overhead Presses.

- I got the warmups, workout, and warmdown done in exactly an hour.

All in all i couldnt have pushed myself further, and im pretty damned pleased with that. Fucking knackered now though.

Posted by: DOMS

Very good workout, Gaz!

I like how DB exercises translate into better BB exercises.

Posted by: Gazhole

Quote:

Originally Posted by DOMS

Very good workout, Gaz!

I like how DB exercises translate into better BB exercises.

Thanks DOMS

Yeah, i know what you mean! I remember when i had a crack at Barbell bench, the weight i was using on DBs was like a walk in the park!

Trouble is very few - if any - of my friends really go to the gym, and i dont trust anybody i dont know to be in control of a barbell above my neck, so i dont really have a spot to see how far i can actually go.

Posted by: katt

7 seconds on the chins..

that would burn! Especially on the last negative... ouch!

How do you like those skullcrushers?? I know we do them, but I can't do very much weight before my tri's give out completely.

Posted by: goob

Truely excellent work Gaz. As katt stated, those chins are back shreddingly mad. 7 seconds!!??? You must have been shaking like a constipated geriatric on speed on the iso's.

Good job on the PR. Texas here I come.

Posted by: nadirmg

Quote:

Originally Posted by goob

Truely excellent work Gaz. As katt stated, those chins are back shreddingly mad. 7 seconds!!??? You must have been shaking like a constipated geriatric on speed on the iso's.

wow, i don't know if i could do a second set of those...

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

The Texas Method Easter - Week 3 - Day 1 (Workout B)

1) Romanian Deadlifts @ x2 32KG / 70.4lbs DBs (1:45 RI)
10
10
10

2) Unilateral Bench Press @ x1 32KG / 70.4lbs DB (1:45 RI)
5 (Per Arm)
5 (Per Arm)
5 (Per Arm)
5 (Per Arm)
5 (Per Arm)

3) Goblet Squats @ x1 32KG / 70.4lbs DB (1:45 RI)
10
10
10

4) Bent Over Rows @ x1 60KG / 132lbs BB (1:45 RI)
5
5
5
5
5

5) Machine Calve Raises @ 60KG / 132lbs (1:00 RI)
20
20

6) Preacher Curls @ 25KG / 55lbs BB (1:00 RI)
14
14

Core

Crunches - 1x50

30sec RI

Superman- 1x45sec

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

***

Anally raped this workout and never called it back.

Everything was easy as hell, i dunno if i was just pumped up or what, but nothing slowed me down - the deads were smooth, the rows felt light...i wasnt particuarly tired at the end.

The toughest thing was the bench, heavy one armed bench always kills me, though.

Thinking this week my PR is gonna be on bent rows. Havent done them in a while, think im gonna give the bench rows a rest for a bit.

So yeah, good day in the gym.

Posted by: Gazhole

Quote:

Originally Posted by katt

7 seconds on the chins..

that would burn! Especially on the last negative... ouch!

How do you like those skullcrushers?? I know we do them, but I can't do very much weight before my tri's give out completely.

I wont lie, it did burn like hell, haha. The worst part is the Isos...you're just shaking like you're having a fit.

Skullcrushers are pretty fun, i get the same thing as you - i dont think the elbows are meant to take that much force on them like that.

Fun to finish with, though! I like supersetting them with curls if my ego feels to the need to see my arms with a pump

Posted by: Gazhole

Quote:

Originally Posted by goob

Truely excellent work Gaz. As katt stated, those chins are back shreddingly mad. 7 seconds!!??? You must have been shaking like a constipated geriatric on speed on the iso's.

Good job on the PR. Texas here I come.

LOL, i didnt read this before replying to Katt's comment - and i wrote out i was shaking like a geriatric and then deleted it! For some reason i didnt want to overstep that line, but you sir have no shame

And thanks, that workout was great fun

You're gonna enjoy texas methinks!

Posted by: Gazhole

Quote:

Originally Posted by nadirmg

wow, i don't know if i could do a second set of those...

Don't sell yourself short - if a hack like me can do them, you can at least give it a shot

Try em out, they're quite fun. Im just glad i didnt go for 8 seconds like i was gonna

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

The Texas Method Easter - Week 3 - Day 2 (Workout A)

1) Goblet Squats @ x1 32KG / 70.4lbs DB (1:30 RI)
6
6

2) Pullup Death Circuit (Performed x2) @ BW (1:30 RI)
1 x Regular
1 x Regular + 5sec Iso @ top of rep
1 x Regular + 5sec Iso @ middle of rep on positive portion (90 degrees)
1 x Regular + 5sec Iso @ almost bottom on positive portion (135 degrees)
1 x Regular + 5sec negative portion

3) Single Arm Negative Chinups @ BW
1 (Per Arm)

4) Romanian Deadlifts @ x2 32KG / 70.4lbs DBs (1:30 RI)
6
6

5) Unilateral Overhead Press @ x1 20KG / 44lbs DB (1:30 RI)
6 (Per Arm)
6 (Per Arm)

6) Shrugs @ x2 34KG / 74.8lbs DBs (1:00 RI)
16
16

7) Machine Triceps Press @ 80KG / 176lbs (1:00 RI)
30
30

8) Wrist Curls @ 30KG / 66lbs BB (1:00 RI)
20
20

9) Pinch Grip Holds @ x3 5KG / 11lbs Plates (1:00 RI)
15sec (Per Arm)
15sec (Per Arm)

Core Work

Crunches - 1x50

(0:30 RI)

Planks - 1x45sec

Cardio

Swimming (Breast Stroke) @ Constant Low Intensity
14 Lengths

***

Phew, not bad really. Was pretty pleased. Somewhat proved how ludicrous isolation exercises are when i tricep pressed my bodyweight for 30 reps. How in gods name anybody gets any sort of intensity going when you can acheive that sort of level is beyond me.

Compounds ftw, i guess

.

But yeah, great workout! Grip was tough as fuck aswell.

Posted by: Pylon

Posted by: nadirmg

hey gaz, i'm curious what your goals are. is your high-volume workout routine going to hinder hypertrophy if you're trying to build mass?

strong w/o. AND swimming after all that? dammmmmm.

Posted by: SamEaston

Quote:

Originally Posted by Gazhole

Swimming (Breast Stroke) @ Constant Low Intensity 14 Lengths

Breast stroke huh

Yeah, that'll give you a CV workout eh?

Seriously though, that looked mad. I do like the look of the Romanians, i havent' done those in a while.

So, hows things in the land of Gaz? You snowed under with work and that?

Posted by: Gazhole

Quote:

Originally Posted by Pylon

Wheres the "bow" smilie...

Thanks man. Hows things?

Posted by: Gazhole

Quote:

Originally Posted by nadirmg

hey gaz, i'm curious what your goals are. is your high-volume workout routine going to hinder hypertrophy if you're trying to build mass?

strong w/o. AND swimming after all that? dammmmmm.

Primary goal right now, as always, is rehabilitation for my back. Working towards the point where i can start to include both high intensity and high volume and high frequency leg training. Right now im sticking to fullbody splits because if i tried a whole 4-6 movement leg session itd put my injury back a whole year. Ditto for high intensity.

Other than that, keeping my fitness at a good level for when i start Muay Thai back up after the holidays, for this program strength gains are the main focus, but i usually gain muscle on whatever program i do as long as my diet is 1 calorie in surplus :P.

Thing is i dont really consider this program high volume by any stretch of the imagination. The 5x5 session is getting there, but a lot lower than i used to. Mr Goob gets much the same thing

.

And thanks

workout felt good today.

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

Breast stroke huh

Yeah, that'll give you a CV workout eh?

Seriously though, that looked mad. I do like the look of the Romanians, i havent' done those in a while.

So, hows things in the land of Gaz? You snowed under with work and that?

Haha, its like that thread in Sexual Health about looking at boobs. Certainly gets MY heartrate up

Thanks, though! Workouts are good lately. I like the flexability this program gives you. RDLs feel really strong atm. This weight is gonna be raised soon methinks.

Things are pretty good on the whole! I have about...9 assignments left to do by a week tomorrow (yikes, only just realized its that much!!). Everything is okay though, really

. How are you?

Posted by: goob

Quote:

Originally Posted by Gazhole

.

And thanks

workout felt good today.

Indeed good sir.

If this is you only at semi-fit state, your going to blow everyone out of the water at full fitness. Here i was thinking I had almost comparable lifts in some areas, only to realise you are operating injured.....

Still, chinups of destiny are nuts, that workout is excellent stuff, brutal and with more volume than a 'feeders conevntion'.

BTW, Texas is fun.

Posted by: Gazhole

Quote:

Originally Posted by goob

Indeed good sir.

Hells yes!

Quote:

Originally Posted by goob

If this is you only at semi-fit state, your going to blow everyone out of the water at full fitness. Here i was thinking I had almost comparable lifts in some areas, only to realise you are operating injured.....

My upper lifts are getting back to where they should be (slowly) but i've gotta take more care with legs for obvious reasons.

I actually think that when my back is fully healed and im up to full speed with my leg training, that im actually gonna be waaay stronger with those lifts than i was before.

I've had a second chance to let my legs catch up with my upper body after the newbie mistake of not training them very much all those years ago when i started out.

Im shooting for a 400lb Deadlift in 2 years time. Whether thats acheivable i dunno, but im sure as hell gonna try. At my current weight thatd be over 2x BW, lol.

I got 300lbs before as a PR. Im thinking a year to get back up to speed, and a year to push it into overdrive

Quote:

Originally Posted by goob

Still, chinups of destiny are nuts, that workout is excellent stuff, brutal and with more volume than a 'feeders conevntion'.

Thanks man

i am enjoying these workouts a hell of a lot right now just cos of the total variety of the different days yknow?

Quote:

Originally Posted by goob

BTW, Texas is fun.

Damned right it is! You think you're gonna make some good gains off it?

Posted by: Gazhole

I've been noticing i'm getting DOMS every tuesday on Texas.

5x5 for a few movements doesn't SEEM hard in the gym, but goddamn it's certainly doing something in the way of microtrauma.

Posted by: SamEaston

Quote:

Originally Posted by Gazhole

Haha, its like that thread in Sexual Health about looking at boobs. Certainly gets MY heartrate up

. How are you?

Boobies ... lol

9 assignments huh?? Christ - that's alot. Deadlines are good though, focuses the attention!

Im fine thanks! Really really busy for like the next 6 months with courses and that, but just trying not to get overwhelmed with everything. I can only do one thing at a time, so i've just got to concentrate on doing something, finishing it and moving on to the next thing. Easier said than done though eh?

Oh, and i really admire that you've got a 2 year goal there too for deads. I think thats really cool that you're in it for the long haul and you're not scared to look that far ahead and think about what you want to achieve in the long term. Very few people do that so good on you

Imagine how massive you'll be by then though

Quote:

Originally Posted by Gazhole

5x5 for a few movements doesn't SEEM hard in the gym, but goddamn it's certainly doing something in the way of microtrauma.

Posted by: goob

Quote:

Originally Posted by Gazhole

I've been noticing i'm getting DOMS every tuesday on Texas.

5x5 for a few movements doesn't SEEM hard in the gym, but goddamn it's certainly doing something in the way of microtrauma.

Duly noted. I found this was the same with one of my workouts in Witch's program, - the Front squat/ Hang Clean combo + Face pulls & SA pulls.

I always got DOMS after that one.

Posted by: Scarface30

your new Texas Method workouts are coming along quite nicely in here dude

. that pullup circuit is nuts! sounds very intriguing to me though.

I was wondering though, and this could be a really dumb question, but how come on isolation movements people seem to be able to lift more than on compounds? I mean, when you do a compound lift you are recruiting more muscles, using more muscles, you would think you could lift more. just thought I'd throw that out there, see what kind of response I get.

also, how are things going?

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

Boobies ... lol

9 assignments huh?? Christ - that's alot. Deadlines are good though, focuses the attention!

Tell me about it. Its getting really tight now. I have 5 or 6 days to finish all 9...thats not a good thing, hahahaha. I only have to get 40% to keep passing so i should be fine. As long as i hand SOMETHING in they cant fail me outright.

Quote:

Originally Posted by SamEaston

Im fine thanks! Really really busy for like the next 6 months with courses and that, but just trying not to get overwhelmed with everything. I can only do one thing at a time, so i've just got to concentrate on doing something, finishing it and moving on to the next thing. Easier said than done though eh?

I know the feeling. What courses are you going on? Anything interesting? I find its easier to sift through the hellish work if its actually something you somewhat enjoy.

Quote:

Originally Posted by SamEaston

Oh, and i really admire that you've got a 2 year goal there too for deads. I think thats really cool that you're in it for the long haul and you're not scared to look that far ahead and think about what you want to achieve in the long term. Very few people do that so good on you

Imagine how massive you'll be by then though

Haha, thanks

the 400lb dead was my goal before my injury, but im way behind after that, lol. It was a 1 year goal, and now its two. Sigh! Things seem to be going alright though (touch wood) so hopefully ill at least be lifting something decent, if not 400.

As for being massive, meh, we'll see. Student diets are great. Im surprised im keeping in the shape im in now to be honest with you!

Posted by: Gazhole

Quote:

Originally Posted by goob

Duly noted. I found this was the same with one of my workouts in Witch's program, - the Front squat/ Hang Clean combo + Face pulls & SA pulls.

I always got DOMS after that one.

Lol, that does some brutal :-S

Throwing in explosive lifts with regular things pounds you into the gym floor.

Makes me wonder if an explosive lift/tempo'd lift superset would be an interesting idea

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

your new Texas Method workouts are coming along quite nicely in here dude

. that pullup circuit is nuts! sounds very intriguing to me though.

Thanks dude! Yeah, its been pretty fun so far. Got to make my bent over row PR today aswell! Give the pullup circuit a try, its great fun. Just do as many circuits as you can with a 1:00 RI or something. Not bad for a one off fitness trial, lol.

Quote:

Originally Posted by Scarface30

I was wondering though, and this could be a really dumb question, but how come on isolation movements people seem to be able to lift more than on compounds? I mean, when you do a compound lift you are recruiting more muscles, using more muscles, you would think you could lift more. just thought I'd throw that out there, see what kind of response I get.

Mostly it's because of the relatively smaller ROM. If theyre machine exercises, most of the weight is stabilised by the machine so its easier.

Look at calve raises - very small ROM. Shrugs - very small. Curls - people cheat. Lat pulldowns - people can anchor themselves to the machine, lean back, jump off the seat at the end. Triceps press - smaller ROM than dips, less stabilization needed...

Though not as much muscle is used in the movements, isolation movements use less muscle, so theyre less tiring, so you have more energy to lift. It's a double edged sword.

I know people who can do loads of isolations, but give them a compound and they suck. But, i've never seen somebody who rocks at compound movements who can't kick ass at isolations. They might not be the best at them because they just dont do them very often, but they're still relatively good at them.

Quote:

Originally Posted by Scarface30

also, how are things going?

Things are fair to middling, man, lol. Loads of work and stuff to do. Ordered some shit off the net thats taking forever to get here - pissing me off a tad.

Nothing major though, on the whole life is pretty great

You?

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

The Texas Method Easter - Week 3 - Day 3 (Workout B)

1) Romanian Deadlifts @ x2 32KG / 70.4lbs DBs (1:30 RI)
10
10
10

2) Unilateral Floor Press @ x1 34KG / 74.8lbs DB (2:00 RI)
3 (Per Arm)
3 (Per Arm)
3 (Per Arm)

3) Goblet Squats @ x1 32KG / 70.4lbs DB (1:30 RI)
10
10
10

4) Bent Over Rows @ x1 75KG / 165lbs BB (2:00 RI) - PR
3
3
3

5) Machine Calve Raises @ 200KG / 440lbs (1:00 RI)
14
14

6) Hammer Preacher Curls @ x1 12KG / 26.4lbs DB (1:00 RI)
14 (Per Arm)
14 (Per Arm)

Core

V-Ups- 1x30

30sec RI

Side Planks - 1x30sec (Per Side)

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

***

Phew. Tough one today. Feel beat up now, but i was pumped up to hell once i got going up untill i was halfway home, haha.

Got a gigantic PR on machine calve raises, i have no idea what my previous 14 rep weight was but im guessing around 100KG in which case i have doubled it.

The point is that im not counting it because like me and Scar are talking about in here atm, isolations and machine movements expecially, are a load of bullhockey.

For freeweight calve raises i can do something like 80KG for 14 reps. Ridiculous!!

Anyways, bent over rows PR is the one im really pleased about, so thats cool. Was a tough lift, my traps are killing me already. Floor press was a welcome change also, dont usually go that heavy on them so stabilizers got a pounding.

Going back to uni tomorrow, and with all this hellish work every fucking second i enjoyed letting off steam today.

Noich.

Posted by: goob

Holy fook. Awesome workout mr hole. Those bent over rows are rocking, really impressed with this. DB RDL's also looking particuarly good.

Nice work my son.

Back to uni, back to beer.....

Posted by: SamEaston

Quote:

Originally Posted by Gazhole

I know the feeling. What courses are you going on? Anything interesting? I find its easier to sift through the hellish work if its actually something you somewhat enjoy.

Haha, thanks

Yes, i remember counting up the marks from coursework, hoping i'd done enough to scrape a pass, but not too much to have stopped me going out partying

Im going on an advanced 'Molecular Basis of Bacterial Infection' course in 4 weeks then a management course a few weeks after that, both of which will be pretty intense but a great learning experience nontheless.

I see now that you're running a bit behind with your dead goal, but still keeping it in mind as a long term goal will still help you achieve it i reckon. Mind you, im glad you're taking it a bit easier with the deads since the injury. Just imagine if you hadn't been injured and doing major damage with a much heavier weight ... oooh ... *shudders* it doesn't bear thinking about.

Student diets are like whatever you can find in your (or someone elses) fridge/cupboard/shelve/bin. I remember discovering one of my favourite snacks to this day after coming home pissed from a night out and raking through the cupboards. Everyone in my halls had a toastie machine, korma sauce or something like that. Im telling you, Korma sauce on a toastie is a piece of heaven

But for every ko-stie (geddit??) there've been times (hard times) when after spending your last pound on beverages, you have none left for anything out the chippy, and you have to make do with a skanky tin of peas or whatever else was on special offer at the supermarket that week. Ahhh, happy days

Oh and those are just monstrous BB rows mate. Goobs not the only one who's impressed

Posted by: fufu

how is the MT going?

Posted by: nadirmg

nice work, gaz! you've gotta be cleaing 4000 cals easy to be doing these kinda workouts. have you taken any pictures since you've recovered from the injury (i think i remember reading something about an injury at some point)?

Posted by: SamEaston

Quote:

Originally Posted by nadirmg

nice work, gaz! you've gotta be cleaing 4000 cals easy to be doing these kinda workouts. have you taken any pictures since you've recovered from the injury (i think i remember reading something about an injury at some point)?

Yeah, it was wankers elbow wasn't it?

Posted by: Scarface30

superb workout Gaz. that is one helluva bentover row PR

thanks for answering my question. that was kind of what I was thinking, smaller ROM and more muscles = more energy = faster fatigue, but I just wanted to see for sure. makes complete sense. funny too because you see all these guys in the gym doing 3 or 4 curl variations then going to the hamstring curl machine or whatever...complete waste of time in my opinion! that WAS me way back like 3 years ago, but I've grown wise lol.

things aren't going bad here. studying for exams now. only 2 more weeks...but still no job. I got a new graphics card the other day, sold my old one and took money I had from Christmas and put it towards a pretty darn good one...Gears of War is now even better! lol

Posted by: Gazhole

Quote:

Originally Posted by goob

Holy fook. Awesome workout mr hole. Those bent over rows are rocking, really impressed with this. DB RDL's also looking particuarly good.

Nice work my son.

Thanks man

the RDLs are getting easier every time. All this leg work is making my quads look awesome too. 3x a week FTW!

Yup, back to uni, all unpacked, and i have two large speakers on my desk and a sub under it blasting teh metul.

Its good to be home.

I also have a new half-stack for me geetar.

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

Yes, i remember counting up the marks from coursework, hoping i'd done enough to scrape a pass, but not too much to have stopped me going out partying

Lol :P somehow that isnt a stretch of the imagination to believe! Haha.

Quote:

Originally Posted by SamEaston

Yikes, sounds tough. I like that sorta stuff too, though. I really liked the Microbiol part of the course this year. It's the first assignment im handing in (today, woot!) do those courses give you qualifications?

Quote:

Originally Posted by SamEaston

I see now that you're running a bit behind with your dead goal, but still keeping it in mind as a long term goal will still help you achieve it i reckon. Mind you, im glad you're taking it a bit easier with the deads since the injury. Just imagine if you hadn't been injured and doing major damage with a much heavier weight ... oooh ... *shudders* it doesn't bear thinking about.

Im sure ill get it eventually, i mean...im still not at peak performance. Things niggle every once in a while and bring me back down to earth. Its my shoulder at the moment actually :-S

I do wonder how far i would have come this year, but in one respect this has taught me to be careful. It was gonna happen sooner or later, and im somewhat glad it happened at the START of a streak rather than the end.

Quote:

Originally Posted by SamEaston

Student diets are like whatever you can find in your (or someone elses) fridge/cupboard/shelve/bin. I remember discovering one of my favourite snacks to this day after coming home pissed from a night out and raking through the cupboards. Everyone in my halls had a toastie machine, korma sauce or something like that. Im telling you, Korma sauce on a toastie is a piece of heaven

I love toasties...i really fancy one now that you've said it :P.

Its not all bad though, last night i made a lush bbq-style sauce and slopped it on some rice for a snack:

5tbsp Honey
4tbsp Lee + Perrin's Worchester Sauce
4tbsp Tomato Ketchup
1tbsp Lemon Juice
Pinch salt
Pinch pepper
Pinch mixed herbs

Warm it in the microwave for a minute before eating. Its awesome. I've had it on chicken, rice, and im gonna try it out as a dip for some potato wedges soon. Got the recipe of my girlfriend, we cooked bbq chicken wings the other night and they were amazing!

Quote:

Originally Posted by SamEaston

My "fall back" is pasta covered with tomato soup. Makes a surprisingly good pasta sauce that...

Quote:

Originally Posted by SamEaston

Oh and those are just monstrous BB rows mate. Goobs not the only one who's impressed

Thanks Sam

It was 5lbs off my BW so i was damned pleased too!

Posted by: Gazhole

Quote:

Originally Posted by fufu

how is the MT going?

Havent been at it for a month, the classes are in Cardiff, lol. Should be starting back up this week or next week though. It was going great before i broke up for the holidays. Apart from being kneed in the face mind you

Posted by: Gazhole

Quote:

Originally Posted by nadirmg

Thanks Nad!

I honestly dont count calories any more, lol. Im clearing 4-5 meals a day though, so its ENOUGH i guess, haha.

Erm, if you go back a few pages i posted some pictures a little while ago actually. They're not great, but they'll do i guess!

And yeah, despite the awful rumors Sam is spreading, it was a back injury. Pulled it out doing 1 legged squats

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

Yeah, it was wankers elbow wasn't it?

Oi! Lol

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

superb workout Gaz. that is one helluva bentover row PR

Thanks Scar! It killed me, haha. Fun though

Quote:

Originally Posted by Scarface30

No problems!

And yeah, i know what you mean. Its really no wonder these guys are in the gym for 3 straight hours. Id never get tired just doing machine isolations. EVER.

Just be glad you learned the proper way to do things, and you're making good progress now

Quote:

Originally Posted by Scarface30

things aren't going bad here. studying for exams now. only 2 more weeks...but still no job. I got a new graphics card the other day, sold my old one and took money I had from Christmas and put it towards a pretty darn good one...Gears of War is now even better! lol

Nice

What Gfx card was it?

Posted by: fufu

Quote:

Originally Posted by Gazhole

that sucks

is it you being at home/school not allowing you?

Posted by: Gazhole

Quote:

Originally Posted by fufu

that sucks

is it you being at home/school not allowing you?

Its only cos when its term-time and im in University i live in Cardiff where the gym is, but when its the holidays i live at home about 30 mins in the car away. Plus i'd have to pay a membership for a gym id be going to once a week, lol

Just annoying. Theres nowhere really in my home town that does it. At least none worth joining just for the short times im there. Its a catch 22

Posted by: Witchblade

Ah I see you don't count calories either. It's too hardcore for me too. I base everything on educated guesses. Student life for the win, eh?

Posted by: Gazhole

Quote:

Originally Posted by Witchblade

Ah I see you don't count calories either. It's too hardcore for me too. I base everything on educated guesses. Student life for the win, eh?

Nah, i did it for a while and sorta figured out what foods and how much of those foods it takes a day without counting.

Its not accurate, but if im putting on too much weight ill cut a small meal out, and the opposite for the other way.

Its just way too much time, lol.

Students rock

Hows things anyway?

Posted by: Witchblade

Not much has changed for me really. Busy period with lots of tests ATM.

Trainingwise, my body seems to have lost the ability to gain or lose more than a few pounds. Strength keeps going up, but my bodyfatpercentage and lean body mass are fairly consistent. I'm good at deadlifting though, hit 320x8 a few weeks ago.

I see you're easing back into lower body training. How's your back holding up?

Posted by: goob

Yeah, screw calorie counting. Too anal for slackers like us

Posted by: Gazhole

Quote:

Originally Posted by Witchblade

Not much has changed for me really. Busy period with lots of tests ATM.

Tests are the last thing you want when you're on a period

But seriously, i know the feeling, lol. How long till you're done with them?

Quote:

Originally Posted by Witchblade

Trainingwise, my body seems to have lost the ability to gain or lose more than a few pounds. Strength keeps going up, but my bodyfatpercentage and lean body mass are fairly consistent. I'm good at deadlifting though, hit 320x8 a few weeks ago.

Maybe time for a drastic training change or food increase? Sometimes it seems like i go for long periods of time with no size increase, then it all comes at once. Perhaps you're just due some size? Stick it out and see what happens

And damn, thats really fucking impressive DLing

good stuff! How are your other lifts looking?

Quote:

Originally Posted by Witchblade

I see you're easing back into lower body training. How's your back holding up?

Yeah, slowly but surely! Touch wood its holding up pretty well right now. The odd twinge or two but nothing major. Coming up to a year now, so fingers crossed its fine from here on out.

Gonna increase intensity on leg work every program. Though one advantage i've found from doing legs 3x a week for the last 6+ months - i can now do pistols like you wouldnt believe, lol.

Posted by: Gazhole

Quote:

Originally Posted by goob

Yeah, screw calorie counting. Too anal for slackers like us

TOO anal?

You take that back, theres no such thing and you KNOW it!

Posted by: Gazhole

Sweet - i've got 5000 posts now.

Been working on uni stuff today, finished 4 assignments and i've been at it almost solid since 2:00pm. Its now almost 9:00pm. I've taken about 2 hours break through that at various times.

Im knackered.

This week is hellish, still have 4 assignments left to do by friday, but im going down to Swansea for a Magic: The Gathering convention on the weekend with one of my mates down there to chill out.

Shall be going to the gym sat + sun, so i can keep this week JUST for work. Need to get this work done, im too knackered to workout atm anyways.

And yeah, yeah - Magic The Gathering makes me a nerd, but fuck it. I play guitar and lift weights to balance that side of me out :P

Posted by: lucifuge

great work on the rows Gaz.

Posted by: goob

Quote:

Originally Posted by Gazhole

Sweet - i've got 5000 posts now.

And yeah, yeah - Magic The Gathering makes me a nerd, but fuck it. I play guitar and lift weights to balance that side of me out :P

Posted by: Gazhole

Is that a cock im wielding!?

Posted by: goob

It's a 'wand' from ollivander's of daigon alley. It 'chose' you, remember?

12" inches, 1 part Zambian truncheon, 1 part africano bell end.

Posted by: Scarface30

Quote:

Originally Posted by Gazhole

What Gfx card was it?

it is a GeForce 9600GT. pretty sweet, I didn't think it was going to fit (insert "that's what she said" line here..lol sorry) in my computer, but I managed.

Quote:

Originally Posted by Gazhole

Is that a cock im wielding!?

that was my thought exactly...

oh, and that avi is funny as shit, lol

Posted by: SamEaston

Christ almighty - MY EYES

Does anyone ever think that if Gaz and Goob were mates who lived in the same area, they'd be on the telly like some crazy double act, and we'd all be sitting back watching them, thinking 'Look at those daft bastards - what are they doing now??'

That's just the impression i get

Hey, and thanks for the tomato-soup-over-pasta idea! To this day i've never tried that. My life is not yet complete

Posted by: nadirmg

it does look like a cock. a black one with the pink tip of a dog's shlong.

Posted by: SamEaston

Quote:

Originally Posted by nadirmg

it does look like a cock. a black one with the pink tip of a dog's shlong.

*GASP*

I've not heard that word 'schlong' in ages. Must find a way to get it into my conversation today

Posted by: Witchblade

Quote:

Originally Posted by Gazhole

Tests are the last thing you want when you're on a period

But seriously, i know the feeling, lol. How long till you're done with them?

Haha, yeah.

Got big ones coming up next monday and wednesday, then its 3 weeks of 'holidays' (read: learning) before this year's final exams.

Quote:

Yeah, I'm trying out some new stuff. I want to cut, but I don't want to be cutting when I'm doing/studying for tests so my calories end up at maintenance most of the time. Gym visits are irregular with all the tests so I can't bulk either.

Quote:

And damn, thats really fucking impressive DLing

good stuff! How are your other lifts looking?

Thanks. Bench 175x10, but fluctuating immensely; front squat 165 4x6; squat 145x17. My posterior chain totally fucking owns my quads...

Quote:

Gonna increase intensity on leg work every program. Though one advantage i've found from doing legs 3x a week for the last 6+ months - i can now do pistols like you wouldnt believe, lol.

Hehe, pistols are cool. They're frigging nasty to do for high reps though.

Posted by: goob

Quote:

Originally Posted by SamEaston

Christ almighty - MY EYES

Hey, and thanks for the tomato-soup-over-pasta idea! To this day i've never tried that. My life is not yet complete

You just know that we'd be the funniest thing you've ever seen on TV.

Would be like a stand up version of Jackass, but with style.

Tomato soup and pasta works well. Add some cheddar, basil and oregano, and it's top notch.

Posted by: Scarface30

Quote:

Originally Posted by SamEaston

Christ almighty - MY EYES

I'd have to say, that would be quite the show. with the occasional cameo from Witch with his Dutch cuties and Amsterdam chronic of course, lol.

Posted by: Witchblade

I will add my Witchcraft to the mix.

In my right hand I have magic wands, you must all pick one.

Now I will enhance your wands with my magic powder.

Finally it is time to enter the realm of love.

May you find peace.

Posted by: JailHouse

ill take pic #1, then #2 shortly after

Posted by: SamEaston

I was gonna say I'll bring my broomstick, but i'd be flying without one

Posted by: Gazhole

Lol, you guys are crazy :P.

Been busy as hell lately, after that stupidly hard week of work i went to swansea for the weekend and that was awesome.

Have taken something like nearly two weeks off from training now though, so im gonna be getting back into it today hopefully.

Will be starting a variation on texas to continue the program i was doing with great results over the holidays.

This will be a 4 day a week fullbody split using the texas method. Bring it on.

Shall post it when im finished.

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

Texas Method 4x Week Fullbody Fuckathon - Workout A (Day 1)

1) Romanian Deadlifts @ x2 32KG / 70.4lbs DBs (1:45 RI)
10
10
10

2) Bench Press @ x2 32.5KG / 71.5lbs DBs (1:45 RI)
5
5
5
5
5

3) Good Mornings @ x1 40KG / 88lbs BB (1:45 RI)
10
10
10

4) Pushups @ BW + 25KG / 55lbs Plate (1:45 RI)
5
5
5
5
5

Core

Crunches - 1x50

30sec RI

Glute Bridge - 1x60sec

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

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Good session! First one on this new program. Well, its not really a new program and more a variation on Texas tbh.

So yeah, this was Hams and Horizontal Push day. The others are Quads and Horizontal Pull, then the same sort of split for Vertical upper body movements. Its a 4 day a week split with 3 different setxrep setups from the texas method, so its gonna be a fun program.

Because the frequency is upped a little, ive taken the overall volume per session down a little to compensate.

One of the weeks is going to have two volume days...which is actually this week ive just realised, hahaha :P

Posted by: goob

Noiiicccee!!!!!!!

So texas was'nt hard enough for you? Had to make it even tougher, and add in an extra day huh?

Great pushups!!!! They are killer! As always, leading the way.

Posted by: Gazhole

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