Strength Dedication Ambition [Forum Archive]

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Strength Dedication Ambition

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Posted by: Gazhole

Quote:

Originally Posted by JailHouse

Good job on the prs Gaz. What is the weight in your new pics vs the old ones?

I honestly cant remember, haha.

Probably a tad more weight in the old ones if im honest.

I look bigger in the old ones, to me.

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

my ankle doesn't hurt in everyday activities such as walking, but if I catch my toe on something, or twist it ever so little one way, it aches with pain.

things are going good here thanks. school is hectic as ever. had a great weekend though, Halloween was excellent. nice Johnny Bravo pics by the way in the open chat forum!

nice pics in your gallery too by the way

and is it weird if I noticed your Keely Hazell calendar? lol

Id have thought you less than a man if you DIDNT notice the calendar

.

And yeah, halloween was awesome! Great fun.

Just be careful on the foot, the last thing you want is to make it worse. School going well, even though its mad?

Posted by: Gazhole

Had to scrap my last food log for uni, started a new one and was really careful with measuring portion sizes.

The new one came out at ~3700kCal a day, rather than 1400kCal (wtf!) like it was before.

Macros need some work though:

Carb: 56%
Fat: 21%
Prot: 23%

Sigh.

Posted by: JailHouse

Congrats on the deadlift PR. Do you plan on hitting up the Barbell much for your program?

Posted by: Gazhole

Quote:

Originally Posted by JailHouse

Congrats on the deadlift PR. Do you plan on hitting up the Barbell much for your program?

I've been thinking about it, perhaps not for this program, but the next one i might switch over and see how it feels.

Havent used an OLY barbell for a real long time, haha.

May do the same with bench, but im the worst at racking the thing, lol. Nearly killed myself a few times :P

Hows life?

Posted by: JailHouse

Quote:

Originally Posted by Gazhole

I used to pretty much only use DBs also for the same reason. Take a look at this video. What program are you thinking about trying?

YouTube Video

Things are going pretty good for me. I just started working in a gym also. For iron attics like us it cant get any better than that.

Posted by: Gazhole

Quote:

Originally Posted by JailHouse

I used to pretty much only use DBs also for the same reason. Take a look at this video. What program are you thinking about trying?

YouTube Video

Things are going pretty good for me. I just started working in a gym also. For iron attics like us it cant get any better than that.

That guy has a weird accent, lol. Good tip though, i may just do that, nice find

Hows the new gym? Everything working out there for you?

Not sure what program yet. Every time i wanna change program the word "Westside" screams from the back of my head but i know im not at that level yet. At least not a level where id feel confident doing it.

Maybe that max-stim workout with that m-time thing between reps. Did you read that thread in training?

Posted by: JailHouse

Quote:

Originally Posted by Gazhole

That guy has a weird accent, lol. Good tip though, i may just do that, nice find

Glad to help.

The gym has OK equipment but employees get free membership so thats a plus.

I never herd of max stim. Do you have a link?

Posted by: Gazhole

Quote:

Originally Posted by JailHouse

Glad to help.

The gym has OK equipment but employees get free membership so thats a plus.

I never herd of max stim. Do you have a link?

Haha, thats a pretty sweet deal. I have a similar thing now ive started working at my gym. Free workouts are the best

Max Stim:

http://anabolicminds.com/forum/attac...timulation.pdf

The original site isnt up, but thats a mirror of the pdf that was on there explaining the system. Its pretty interesting stuff, me and a few others here tried it when they brought it out a while ago and it worked pretty well!

Posted by: JailHouse

Quote:

Originally Posted by Gazhole

Haha, thats a pretty sweet deal. I have a similar thing now ive started working at my gym. Free workouts are the best

Wow thats a lot of info, ill take a look at that while I'm at work tomorrow. I say try westside, I fuckin love it.

Posted by: Gazhole

Quote:

Originally Posted by JailHouse

Wow thats a lot of info, ill take a look at that while I'm at work tomorrow. I say try westside, I fuckin love it.

Me too. Westside was fucking awesome the last time i did it, i couldnt believe how quickely my lifts and size increased. It was mad!

Really fun program to follow aswell, i thought.

Posted by: Gazhole

Have too much to do today, so wont be going to the gym. Im not too bothered, a few days off will more than likely help my performance when i ramp up intensity to 4x6 next week.

May try to fit my workout in on monday rather than wednesday if i can.

Am also gonna start concentrating on grip training a lot more, so in that vein, a CoC workout:

All reps from parallel set.

Sport - 2x16 (1:00 RI)

Trainer - 1x10 (1:30 RI)

#1 - 3x2 (2:00 RI)

Posted by: Gazhole

Had a staff meeting at Dave's Gym earlier, and once official business was over the evening turned into beer drinking and endurance competitions, lol, was great fun.

I guess it counts as some sort of workout.

The first one was to see how long you could hold a 5kg plate out in front of you, standing up straight, with your arms completely straight at a 90 degree angle from your torso:

My time = 3:08
Winning time = 4:07

Doh.

Second one was to see how long you could hold two 2.5kg plates, one to each side, in a lateral raise position. Arms out to the sides at a 90 degree angle from your torso, palms down, elbows locked out.

My time = 1:56
Winning time = 3:02 i think

Then the last one, which only i actually had a go out was the hang, simple enough - see how long you can hang from pullup bars without letting go. Both hands.

My time = 1:34

My shoulders really fucking hurt :P.

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

Week 5 - Workout B (UPPER)

Bench Press @ x2 30KG / 66lbs DBs (90sec RI)
6
6
6
6

Pullups @ BW + 10KG / 22lbs (90sec RI)
6
6
6
6

Unilateral Overhead Press @ x1 22.5KG / 49.5lbs DB (90sec RI)
6 (Right) + 6 (Left)
6 (Right) + 6 (Left)
6 (Right) + 6 (Left)
6 (Right) + 6 (Left)

Single Arm Rows @ x1 27.5KG / 60.5lbs DB (90sec RI)
6 (Right) + 6 (Left)
6 (Right) + 6 (Left)
6 (Right) + 6 (Left)
6 (Right) + 6 (Left)

Drag Curls @ 15KG / 33lbs BB (60sec RI)
16
16

Flat Pullovers @ 25KG / 55lbs BB (60sec RI)
16
16

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

***

Totally 100% fried after that. Stepping up the intensity always seems difficult.

Keeping a relatively low RI for this rep range, i usually go 1:45 for 6-7rm lifts, but i wanna keep an element of aerobic intensity as well as anaerobic from lifting heavier.

Also what i noticed today, though the weights were difficult, they were far easier than i expected them to be. I think its because my grip strength is improving. The rows especially were really strong, even though i only recently PR'd on them for 10rm, and calculated 6rm from that.

Gotta be the grip. I think im gonna do that grip destroyer session every week, switch the isolation work permenantly to upper/lower days, and leave the active recovery day as grip + core only.

Now, im off to have post-workout sex

Posted by: Scarface30

Quote:

Originally Posted by Gazhole

Now, im off to have post-workout sex

I hate you.

but besides that, nice workouts. lower intensity stuff is great, makes you feel awesome afterward I find.

I hope you enjoyed your sex.

lol

Posted by: JailHouse

looks solid. Are you bulking, cutting or maintaining??

Posted by: Gazhole

Quote:

Originally Posted by JailHouse

looks solid. Are you bulking, cutting or maintaining??

I can do both at once :P

Nah, im on a bulk. Something ridiculous like 500 calories above.

According to a random sample of 3 days for my Nutrition assignment, my average intake is 3627, and average expenditure is 2698

Though only one of those sample days was a workout day, and on the workout day i was expending 3100ish, so its alright :P.

Fats are still looking okay though, trying to eat about 7 meals to keep metabolism high as possible.

What are you doing atm? You're lifts seem really strong from your journal lately.

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

I hate you.

but besides that, nice workouts. lower intensity stuff is great, makes you feel awesome afterward I find.

I hope you enjoyed your sex.

lol

I havent gone this heavy for a long time, im curious to see how my leg workout will go. I havent gone this heavy on legs for about 18 months because of my injury.

And yes, sex was enjoyable for all concerned

Posted by: Gazhole

Also, weighing in atm at 74KG / 162lbs, which is the weight i was at when taking those newer photos in gallery.

Pretty happy with size and bf at this weight right now.

Posted by: JailHouse

Quote:

Originally Posted by Gazhole

Quote:

Originally Posted by Gazhole

Also, weighing in atm at 74KG / 162lbs, which is the weight i was at when taking those newer photos in gallery.

Pretty happy with size and bf at this weight right now.

You have a good plan.

I'm not sure what atm is? I take 5000 cals on a active day and 4000 on a non active day. This week I took off from counting because I was getting burnt from work/lifting/eating all day.

Posted by: Gazhole

Quote:

Originally Posted by JailHouse

Atm = at the mo, lol.

Thats a pretty good intake man, damned lot of food.

Whats your BW at the moment? Gotta be a good 10-20lbs heavier than me at least.

Posted by: JailHouse

Quote:

Originally Posted by Gazhole

Atm = at the mo, lol.

Thats a pretty good intake man, damned lot of food.

Whats your BW at the moment? Gotta be a good 10-20lbs heavier than me at least.

ohhhh lol. I'm at 185 right now, and eating that much is like a 2nd job.

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

Week 5 - Workout C (LOWER)

Romanian Deadlifts @ x2 35KG / 77lbs DBs (90sec RI)
6
6
6
6

Goblet Squats @ x1 32.5KG / 71.5lbs DB (90sec RI)
6
6
6
6

Single Leg Romanian Deadlifts @ x1 15KG / 33lbs DB (90sec RI)
6 (Left) + 6 (Right)
6 (Left) + 6 (Right)
6 (Left) + 6 (Right)
6 (Left) + 6 (Right)

Split Squats @ x1 35KG / 77lbs BB (90sec RI) - PR
6 (Left) + 6 (Right)
6 (Left) + 6 (Right)
6 (Left) + 6 (Right)
6 (Left) + 6 (Right)

Calve Raises @ 90KG / 198lbs BB (60sec RI)
20
20

Hyperextensions @ BW (60sec RI)
16
16

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

***

Compared to the Upper Body session this was surprisingly easy. I was expecting to be just as close to vomiting as i was for Upper, at least. Hmm...

Perhaps a good day, or maybe my leg development is starting to take off. I think higher reps are harder for lower body anyways, thats probably what it is. Not gonna push it though, not comfortable with that risk.

Really pleased with this though, good workout!

Posted by: Gazhole

Quote:

Originally Posted by JailHouse

ohhhh lol. I'm at 185 right now, and eating that much is like a 2nd job.

Nice! How is your bodyfat % looking? Or are you gonna cut again later?

And i totally hear you, people who dont eat as much as that really dont understand how much time you spend, haha.

Posted by: PreMier

why do you rarely ever use a bb?

Posted by: Gazhole

Quote:

Originally Posted by PreMier

why do you rarely ever use a bb?

Mostly because the gym doesnt have a particularly large floor space for barbell lifts. At least for deads.

The OLY bars are either on benches or power racks, and the freeweight space has small benches and db racks in it. Just nowhere really to do it.

For things like bench, i prefer DBs because i dont need a spotter, lol.

Posted by: Scarface30

looking good man, very nice split squat PR

they are tough!

nice calf raises too.

Posted by: JailHouse

Quote:

Originally Posted by Gazhole

Nice! How is your bodyfat % looking? Or are you gonna cut again later?

And i totally hear you, people who dont eat as much as that really dont understand how much time you spend, haha.

My BF is around 13-16% I really dont know.

I don't think ill cut any time soon. ill prolly cut my cals down too maintenance and try to stay at 185 and clean up the BF a little.

Posted by: PreMier

i understand.. i actually have to drag some benches out of the way to deadlift.. no one ever bothers me though

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

looking good man, very nice split squat PR

they are tough!

nice calf raises too.

Thanks dude

Im projecting major leg prs at this rep range, everything was easier than i thought it was gonna be.

Posted by: Gazhole

Quote:

Originally Posted by JailHouse

My BF is around 13-16% I really dont know.

I don't think ill cut any time soon. ill prolly cut my cals down too maintenance and try to stay at 185 and clean up the BF a little.

Yeah, thats cool.

13-16% is pretty reasonable anyways i think, especially in the winter, lol.

Posted by: Gazhole

Quote:

Originally Posted by PreMier

i understand.. i actually have to drag some benches out of the way to deadlift.. no one ever bothers me though

I wouldnt, either :P

I've been thinking about using BBs more. Perhaps when i go in off-peak gym times ill re-arrange some shit.

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

Week 6 - Workout A (UPPER)

Bench Press @ x2 30KG / 66lbs DBs (90sec RI)
6
6
Bench Press @ x2 32.5KG / 71.5lbs DBs (90sec RI) - PR
6
6

Pullups @ BW + 10KG / 22lbs (90sec RI)
6
6
6
6

Unilateral Overhead Press @ x1 22.5KG / 49.5lbs DB (90sec RI)
6 (Right) + 6 (Left)
6 (Right) + 6 (Left)
6 (Right) + 6 (Left)
6 (Right) + 6 (Left)

Single Arm Rows @ x1 27.5KG / 60.5lbs DB (90sec RI)
6 (Right) + 6 (Left)
6 (Right) + 6 (Left)
Single Arm Rows @ x1 30KG / 66lbs DB (90sec RI) - PR
6 (Right) + 6 (Left)
6 (Right) + 6 (Left)

Curls @ 17.5KG / 38.5lbs BB (60sec RI) - PR
16
16

Flat Pullovers @ 27.5KG / 60.5lbs BB (60sec RI) - PR
16
16

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

***

Also did some CoC gripper training.

Four PR's in one session makes me very tired and hungry. Ate a whole malt loaf with my protein shake :P.

Really please though, the effort and discipline im putting into diet and training is paying off like hell, ive been consistently making PR's almost every session for a good month now.

Posted by: PreMier

well, arent you superhuman.

what is malt loaf?

Posted by: DiGiTaL

Damn man I just your pics, your in a great shape!

How long have you been training

Posted by: Gazhole

Quote:

Originally Posted by PreMier

well, arent you superhuman.

what is malt loaf?

Superhuman, hardly. In pain, today yes

Malt loaf is....

Malt loaf - Wikipedia, the free encyclopedia

About 600kcal per loaf. Mmm.

How goes it?

Posted by: Gazhole

Quote:

Originally Posted by DiGiTaL

Damn man I just your pics, your in a great shape!

How long have you been training

Thanks dude

About 5 years i think, haha. Only been training properly since just before the start of this journal though. Damn that wasted newbie time doing 20 sets of biceps

Hows things going with you?

Posted by: DiGiTaL

Quote:

Originally Posted by Gazhole

Thanks dude

About 5 years i think, haha. Only been training properly since just before the start of this journal though. Damn that wasted newbie time doing 20 sets of biceps

Hows things going with you?

20 sets of biceps lol. I've tried to explain some of the kids in my gym why that and 15sets of bench press dont do any good, but no one listens.

I wasted a lot of time as well going on and off. Pretty much wasted 2 years.Only been serious for 5 month so far. Reading journals like this motivates me.

Good luck on your goals :-) I've learned a lot from you and your journal lol.

Posted by: PreMier

thats what happens, PR's will make you hurt.

that malt loaf looks good, we dont have them over here. just meatloaf

Posted by: Gazhole

Quote:

Originally Posted by PreMier

thats what happens, PR's will make you hurt.

that malt loaf looks good, we dont have them over here. just meatloaf

Malt loaf is da bomb.

In a 200g Malf Loaf:

kCal = 540
Protein = 18.4g
Carb = 109.4g
Fat = 3.2g
Fibre = 12.4g

Yummyness.

Posted by: Gazhole

Quote:

Originally Posted by DiGiTaL

Thanks, glad to hear it

Some people finally take notice when they never improve and you always improve, but others keep plugging away with sub-par methods and either give up or turn to roids and then give up after wasting their money.

Hows the last 5 months been?

Posted by: Scarface30

Quote:

Originally Posted by DiGiTaL

20 sets of biceps lol. I've tried to explain some of the kids in my gym why that and 15sets of bench press dont do any good, but no one listens.

yeah, some people I just don't understand.

like a buddy of mine, who it decently big, but has some unwanted fat he says he wants to get rid of. so he goes to the gym 5 days a week, the normal "bodybuilding" routine, along with an hour of cardio each day, and "abs" each day, and he's wondering why he's not losing anything. he looks at me and says how I need to go to the gym more. some people just don't understand less is more aspect of training.

sorry for the whoring Gaz, lol.

great workout by the way. 4 PRs..

that's a solid DB bench weight too.

Posted by: DiGiTaL

Quote:

Originally Posted by Gazhole

Thanks, glad to hear it

When people get like that, I gnore them. I just told them I told you so lol.

Past 5 months have been good, I've taken it slow. I've always procrastinated about working out. I'm more interested in its science then its exercises and whatnot. I had an epiphany that Im not getting any younger and if I want a decent healthy body, better start now. :-) And ever since I've been training like I have a purpose.

Quote:

that's a solid DB bench weight too.

Haha. Damn..5 days a week workout + cardio + abs..Thats like over training it. I met a guy who wasn't in a bad shape. I asked him what kind of routine he follows and he told me "I do arms one day, shoulders one day, back and chest one day". This guy works out 5 days a week also.

Whenever people ask my opinion on 'how to get bigger biceps' or 'how to build a chest' I always tell them "Nutrition first, exercise second" Lol. It makes them go away

Posted by: PreMier

how old are you digital?

Posted by: Gazhole

Its hilarious when people say "i train 5 days a week but im not gaining, i think im gonna have to train 7..."

Doing the opposite never occurs to them, why?

And don't worry about the whoring, Scar, i like reading stuff so chat away

Posted by: DiGiTaL

Quote:

Originally Posted by PreMier

how old are you digital?

19 :-) lol.

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

Week 6 - Workout B (LOWER)

Romanian Deadlifts @ x2 35KG / 77lbs DBs (90sec RI)
6
6
Romanian Deadlifts @ x2 40KG / 88lbs DBs (90sec RI) - PR
6
6

Back Squats @ 20KG / 44lbs BB (60sec RI)
20
Back Squats @ 40KG / 88lbs BB (75sec RI)
10
Back Squats @ 50KG / 110lbs BB (75sec RI)
10
Back Squats @ 60KG / 132lbs BB (90sec RI)
10
Back Squats @ 70KG / 154lbs BB (90sec RI) - PR
6
6

Single Leg Romanian Deadlifts @ x1 15KG / 33lbs DB (90sec RI)
6 (Left) + 6 (Right)
6 (Left) + 6 (Right)
6 (Left) + 6 (Right)
6 (Left) + 6 (Right)

Split Squats @ x1 35KG / 77lbs BB (90sec RI)
6 (Left) + 6 (Right)
6 (Left) + 6 (Right)
6 (Left) + 6 (Right)
6 (Left) + 6 (Right)

Calve Raises @ 90KG / 198lbs BB (60sec RI)
20
10 + 10

Hyperextensions @ BW (60sec RI)
16
16

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

***

Holy fucking shit, my legs ache.

This was a very taxing workout so took longer than i expected, clocked in at about 90 minutes including warmup and warmdown.

That was the most i've Deadlifted since my injury a few years ago, and was the first time ive done proper back squats in at least three years, gotta be.

Got a guy who works in the gym to check my form for the heavy sets and he said it looked pretty perfect, just needs some tweaking at the bottom (of the lift, not my ass).

Really pleased though. Its been a long hard road to get to this point, and all the work is starting to pay off.

Time for malt loaf.

Posted by: Scarface30

nicely done Gaz. tiring, I bet! back squats for the first time in 3 years.. your legs will be thanking you tomorrow!

that malt loaf looks good. looks similar to something my mom and grandmother make, except they call it war cake. they say its called that because during the world wars, they didn't have many ingredients, but what they did have they made war cake with it. I don't know how true that is, probably just an old wives tale or something, but its gooood cake

Posted by: Gazhole

Its probably a similar thing. It makes sense, because a very small amount of malt loaf has a shitload of calories in it. Perfect when people have little ingredients.

And thanks, man

legs are killing me already, hahaha.

Posted by: Gazhole

Couldnt get a workout in because of lectures/shopping/shift at work, again. This training on Monday thing isnt happening with all this end of term work :P.

The shift at the gym was surprisingly slow though, so we decided to get some sort of competition going between a few of us on staff:

DIPS

RULES: Down to 90 degree elbow, up to just before lockout (soft lock).

4th - Gaz: 31 Reps
3rd - Emil: 36 Reps
2nd - Matt: 39 Reps
1st - Dave: 42 Reps

So a poor showing for me in the Dips part. Wasnt terribly dissapointed though, i gave it a good shot. My goal for next time is about 34/35. Dave is also unsurprisingly the owner of Dave's Gym, and in his words "I wont be beaten in my own gym, fuck you all."

PULLUPS

RULES: Medium-wide Grip, pronated grip, chin above the bar, down to just before full elbow extension (not a locked out hang).

4th - Matt: 8 Reps
3rd - Emil: 10 Reps
2nd - Gaz: 21 Reps
1st - Tom: 22 Reps

Really thought i had this one as the others couldn't get the reps out. Then Tom steps in and beats me by a mere 1 rep, good skills though so i wasn't too annoyed. Had never met him before, very good first impression!

***

All in all not a bad night at work :P. Dunno why it was so slow for a monday though.

Posted by: PreMier

you would rape me in pullups.. but i could beat you in dips

Posted by: Gazhole

Quote:

Originally Posted by PreMier

you would rape me in pullups.. but i could beat you in dips

Good! That way we both have a goal

How many of each could you get, anyways?

Posted by: PreMier

if i felt strong, i could get maybe 10 pullups lmao.. dips on the other hand, mid to high 40's. i did bw dips a while back and got 47. i used to hang 4 plates(180lbs) and do dips.

Posted by: Gazhole

Quote:

Originally Posted by PreMier

if i felt strong, i could get maybe 10 pullups lmao.. dips on the other hand, mid to high 40's. i did bw dips a while back and got 47. i used to hang 4 plates(180lbs) and do dips.

Very nice!

That's hell of a lot of weight to add on, thats gotta be near as dammit your bodyweight again!

Most I've managed for reps was about 65lbs added on. I gotta shoot higher...

Posted by: danzik17

Damn Premier.....you reached my goal. Dips with BW x 2

Posted by: Gazhole

Quote:

Originally Posted by danzik17

Damn Premier.....you reached my goal. Dips with BW x 2

Where are you at now? Id love to Dip that sorta weight aswell.

Posted by: Gazhole

Think im coming to the end of this program.

For 6 weeks ive been training 2-3x a week and making PRs each session, and adding in a lot more grip work, i think its made the difference.

Last two sessions were especially tough. Just feel tired thinking about going to the gym today, my shoulder is iffy, and my hams still hurt from that last leg session.

Gonna go to the gym and do a deload, and the same on friday.

Cant really ask any more of this program or my body i think, at least 2 PRs a week for 6 weeks is a lot of supra-maximal lifting.

Time to take it easy for a few days

Posted by: Gazhole

For reference:

Current PRs (Lower Body)

Romanian Deadlifts @ x2 40KG / 88lbs DBs – 4x6 (+7.5KG / 16.5lbs Per DB)

Back Squats @ 70KG / 154lbs BB – 4x6 (+10KG / 22lbs)

Single Leg Romanian Deadlifts @ x1 15KG / 33lbs DB – 4x6 (+0KG / 0lbs)

Split Squats @ x1 35KG / 77lbs BB – 4x6 (+5KG / 11lbs)

Calve Raises @ 90KG / 198lbs BB – 2x20 (+10KG / 22lbs)

Hyperextensions @ BW – 2x16 (+0KG / 0lbs)

Current PRs (Upper Body)

Bench Press @ x2 32.5KG / 71.5lbs DBs – 4x6 (+5KG / 11lbs Per DB)

Pullups @ BW + 10KG / 22lbs – 4x6 (+0KG / 0lbs)

Unilateral Overhead Press @ x1 22.5KG / 49.5lbs DB – 4x6 (+0KG / 0lbs)

Single Arm Rows @ x1 30KG / 66lbs DB – 4x6 (+5KG / 11lbs)

Curls @ 17.5KG / 38.5lbs BB – 2x16 (+2.5KG / 5.5lbs)

Flat Pullovers @ 27.5KG / 60.5lbs BB – 2x16 (+2.5KG / 5.5lbs)

Current PRs (Other)

Monkey Hangs @ BW
35sec @ 4 Fingers (+5 Seconds)
25sec @ 3 Fingers (+5 Seconds)
15sec @ 2 Fingers (+5 Seconds)

30sec Static Holds @ 100KG / 220lbs BB - (+10KG / 22lbs)

Planks @ BW - (+15 Seconds)

Supermans @ BW - (+15 Seconds)

******

All in all, not a bad 6 weeks' work

Posted by: Gazhole

Trying to decide what to do for a new program. I have two ideas im working on at the moment.

The first one is a simple 4 way split, 3 days a week (upper push/lower pull/upper pull/lower push).

3 movements a session, 6 sets set out thus:

1x10 @ 14rm (warmup)
1x6
1x4
1x6
1x4
1x20

Just an idea i thought could be cool and intense.

The other program idea is a little more complicated. Again, a 3x week program. This time an all round upper/lower split.

Each day (mon/wed/fri) has a different set up, but will progress as the program goes on:

Mon - Regular (3x10/4x8/5x4)

Wed - Split Set (3x5+5+5/4x4+4+4/5x2+2+2)

Fri - Exhaust (Lowered volume + intensity with pre+post exhaust isolation movements)

Four compounds per session, just taking some ideas from reading Mike Mentzers books. It was originally a Positive/Static/Negative split.

I may still work on that actually, basically each day in the program would focus on one particular area of strength.

Day 1 would focus on contraction (so regular reps with an elongated positive portion), Day 2 on static mid-range contraction (this time a pause in the middle of a movement), and Day 3 on negatives (an elongated eccentric on each rep).

We're talking a good 5 second cadence on each part. Rep ranges would naturally be lowish. I was also playing with the idea of if i carried that program out, for each movement there would be a few sets of what i described above, then a few sets of positive/static/negative ONLY reps.

I dunno. Opinions on what to develop?

Posted by: fUnc17

Determine what your weakness' are and specifically dedicate your training to improving upon them. Most importantly, figure out what you want to get out of your training (goals)

Personally, 6 months ago I was an overpowered athlete. My strength and power was too great for my movement ability. I worked on dynamic movements and hill sprints for a few months, my strength dropped slightly but I moved incredibly better and increased flexibility ten fold. Now strength and power have much more upside potential and I will adjust training accordingly

Posted by: Gazhole

Quote:

Originally Posted by fUnc17

Determine what your weakness' are and specifically dedicate your training to improving upon them. Most importantly, figure out what you want to get out of your training (goals)

Sound advice, i think. Pretty much just going for aesthetics right now. Hypertrophy and any strength gains that come along with it. I made some great strength gains on this last program, so i may go for some hypertrophy for a while.

Have been reading a lot of Mentzer's stuff, and am really interested in HIT or something similar. Thinking about either doing a program around that style, or the style i sorta put together that revolves around splitting each set into 3 smaller sets (so instead of 6 reps you do 3 small sets of 3 with a rest pause in between).

Quote:

Originally Posted by fUnc17

Personally, 6 months ago I was an overpowered athlete. My strength and power was too great for my movement ability. I worked on dynamic movements and hill sprints for a few months, my strength dropped slightly but I moved incredibly better and increased flexibility ten fold. Now strength and power have much more upside potential and I will adjust training accordingly

I expect your strength will skyrocket now that youre working more efficiently in terms of movement. Thats awesome

Are you still going to keep in regular flexibility work? Obviously in a reduced amount.

Posted by: Gazhole

Also, its not training related but im psyched anyways.

Me and a friend have been writing some awesome metal tracks for a new band project. So far in three writing sessions we've written 3 songs in total.

All of them are pretty damned pleasing.

Going to write a couple more then record over christmas and hopefully release the CD in the new year.

After that, we have a few people lined up for each spot in a live band, hopefully to get some gigs going.

Just chuffed, because im impressed at the quality of material we've got after working with eachother for all of three sessions.

Gonna be awesome.

Influences include Chimaira, Static-X, Slayer, Fear Factory, Strapping Young Lad...

All that good stuff

Posted by: Scarface30

nice going man, those PRs are nothing to sneeze at!

I like the new routine too, always something unique from Gaz, which is great. by the split set, is that the thing where you use, say a 6RM to do 8 reps with, just small RIs in between? if so, that's a great way of training. I'm trying to design something for the new year right now.

3 songs in 3 days, eh? I'm music illiterate, so is that a good thing? lol. sounds good though man... if it means anything, I kicked ass at Guitar Hero 3 tonight, lol.. just got a new PS3 the other day, so I am tickled pink, and my buddy let me borrow his GH3 for a bit.

how's school? soon finished for the semester?

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

nice going man, those PRs are nothing to sneeze at!

Thanks dude, considering the program was totally un-inventive, i was pleased

Hows training going for you? You decided on your next program yet?

Quote:

Originally Posted by Scarface30

Yeah, thats the one! I like those small sets, they were really brutal the last time i did them. Even though im training thisafternoon, i still dunno which training method to use.

Its a toss up between the split set thing, or HIT. Both are good for Hypertrophy. One is more familiar (split sets), but one will take less time (HIT). So i dunno.

I know split sets will work, but i really wanna try something new.

I hate decisions :P.

Any thoughts?

Quote:

Originally Posted by Scarface30

3 songs in 3 days, eh? I'm music illiterate, so is that a good thing? lol. sounds good though man... if it means anything, I kicked ass at Guitar Hero 3 tonight, lol.. just got a new PS3 the other day, so I am tickled pink, and my buddy let me borrow his GH3 for a bit.

It means nothing.

Funny but i can play guitar like a mofo, but guitar hero is just over my head. Cant do it at all, haha. Youd be shocked at how awful i am even if id never played a guitar or a games console in my life.

But yeah, 3 songs in 3 pracs is pretty good. It means we're being constructive rather than fucking about.

I have a feeling the songs will be a hit here at IM, since they are seriously fucking heavy. They will make superb workout music when they're done

Quote:

Originally Posted by Scarface30

how's school? soon finished for the semester?

Nope, have 3 weeks left

.

Going okay tho. 2 Assignments left to finish, which im gonna knock out today and wednesday. Then an exam on the very last day (wtf!?) and im done on the 19th.

Aaaaaah.

How about you?

Posted by: Scarface30

Quote:

Originally Posted by Gazhole

Thanks dude, considering the program was totally un-inventive, i was pleased

Hows training going for you? You decided on your next program yet?

training isn't going right now. it's nearing the end for me, and I have exams starting this week, and also the place where I workout, it's a weight room, inside a massive gym, basketball courts, and that's where they do 80% of the university exams.

as for a new routine, I usually stick with the upper/lower split. I just love them. I am thinking about a something like a double dropset - I think they;d be dropsets. anyway, it would be 2 sets at 3reps, 2 sets at 6reps and 2 sets at 10 reps, all for the same movement. weights done done as sets go up. only got that far so far.

Yeah, thats the one! I like those small sets, they were really brutal the last time i did them. Even though im training thisafternoon, i still dunno which training method to use.

Its a toss up between the split set thing, or HIT. Both are good for Hypertrophy. One is more familiar (split sets), but one will take less time (HIT). So i dunno.

Any thoughts?

I'd go with (and I see you have) the HIT. it's something new, and new things are always good for a change. however, I've never really understood the concept and how to set up a HIT routine. what is it all about?

How about you?

school is coming to a close, only 11 more days, and that is including exams. so I am pumped!

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

training isn't going right now. it's nearing the end for me, and I have exams starting this week, and also the place where I workout, it's a weight room, inside a massive gym, basketball courts, and that's where they do 80% of the university exams.

Lol - ah, that is a problem, haha. Just as well you're nearly done anyway i guess!

Quote:

Originally Posted by Scarface30

as for a new routine, I usually stick with the upper/lower split. I just love them. I am thinking about a something like a double dropset - I think they;d be dropsets. anyway, it would be 2 sets at 3reps, 2 sets at 6reps and 2 sets at 10 reps, all for the same movement. weights done done as sets go up. only got that far so far.

Sounds pretty cool. Are you doing the dropsets as circuits or 2 of the one range, then onto the next? Will there be rest in between?

Quote:

Originally Posted by Scarface30

I'd go with (and I see you have) the HIT. it's something new, and new things are always good for a change. however, I've never really understood the concept and how to set up a HIT routine. what is it all about?

Basically the whole thing with HIT is the concept of intensity. As you know, the more intensity in a workout the less volume you can manage, which is a relationship that Mentzer saw as absolutely inversely proportional.

His philosophy was that to get the maximum growth, you need to stimulate the maximum number of fibres, and to do that you would need to use maximum intensity.

Hence the one set to failure thing. If you work the one set to absolute failure for each movement, you cant physically perform any more work afterwards. Thus maximum intensity is achieved, and you cant use any more volume than that without sacrificing some intensity, which obviously goes contrary to the point of this system.

The way i did it was to pick the weights i was using for my sets of 6, and just do as many reps as i could with strict form before i failed. It was very tough, i have major DOMS today!

Quote:

Originally Posted by Scarface30

school is coming to a close, only 11 more days, and that is including exams. so I am pumped!

Nice

How many exams? Anything difficult?

I have one on the last day in psychology

Posted by: katt

Hey there

Posted by: Gazhole

Quote:

Originally Posted by katt

Hey there

'ello!

Hows you?

Posted by: katt

Getting back into it again.. Thought I'd better before the January 1st'ers get there..

How's thing with you?

Posted by: Scarface30

Quote:

Originally Posted by Gazhole

Sounds pretty cool. Are you doing the dropsets as circuits or 2 of the one range, then onto the next? Will there be rest in between?

I was planning on taking an RI in between each set but as the reps went up, the RI time went down.

Quote:

Originally Posted by Gazhole

ahhh, that makes it so much more clear now! thanks dude.

sounds like a tough way of training. I might have to try that sometime seeing as though I've always wanted to, but didn't know how it worked, lol.

do you also have to take longer periods of rest days in between?

Quote:

Originally Posted by Gazhole

Nice

How many exams? Anything difficult?

I have one on the last day in psychology

I had 5 exams in total, 4 left now because I wrote one last week. as weird as it sounds, my toughest exam is going to be GIS, which is Geographic Imformation Systems, dealing with mapping, creating maps, using a GPS and all that fun stuff. however the theory part is HOW the program works, not HOW TO USE it, so it's a bunch if computer mumbo-jumbo which I don't like, haha. the only part of that course that was useful to me was the labs, which I learned how to use the program, haha.

that sucks you have one on the last day

my last exam on the 13th is actually the last day of exams for my school, and that's odd because I know last year the exam period went a week longer.

Posted by: Gazhole

Just quick note, ill reply to posts later on, gonna go cook some food.

Updated blog for the first time in ages with an article on periodization.

Strength, Dedication, Ambition

Enjoy!

Posted by: JailHouse

Ill check out the new blog later. Ive always wanted to try Mike Mentzer HIT program, Ill be watching this one good luck.

Posted by: the other half

hey gaz. whats up. i thought you would have put a new avi up by now.

Posted by: Gazhole

Quote:

Originally Posted by katt

Getting back into it again.. Thought I'd better before the January 1st'ers get there..

How's thing with you?

Haha, the only good thing about the resolution crowd is the thread about stupid shit they do in the training section!

Things are grand here, how about yourself?

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

do you also have to take longer periods of rest days in between?

Yeah, i was planning on taking 2 days in between rather than one. Other than that, just go off how you feel. It takes a lot out of you.

Quote:

Originally Posted by Scarface30

Yeah, im the same. The theory is good in that you can conceptualise WHY you want to be doing something, but when it comes to actually doing it youre pretty lost unless you actually get stuck in and do the damn thing.

Practical labs and stuff are the best part because you finally go "aaaaah, i get why thats important now!".

Is it interesting on the whole though? It sounds pretty good.

Posted by: Gazhole

Quote:

Originally Posted by JailHouse

Ill check out the new blog later. Ive always wanted to try Mike Mentzer HIT program, Ill be watching this one good luck.

Cool, cool.

May try it out still, ive had the flu all this week. Might go to my backup idea on split set training for a week or two and start HIT up in the new year. I can post my whole training set up for it if you're interested though?

Hows things, JH?

Posted by: Gazhole

Quote:

Originally Posted by the other half

hey gaz. whats up. i thought you would have put a new avi up by now.

Long time no see, OH!

Hows it going?

Not much is up. Degree is still coming along nicely, training was going well till i got sick :P.

Will get another avi up just for you!

Posted by: Gazhole

Meet The Team

Sweet.

Posted by: Scarface30

Quote:

Originally Posted by Gazhole

Is it interesting on the whole though? It sounds pretty good.

meh, it's alright. it's not really along the lines of geology work like I want to do, which is to get into the mining industry, but it'll definitely help me in the long run seeing as though geologists make and use a lot of maps, lol.

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

Upper Body Pull

Pullups @ BW + 10kg / 22lbs (1:30 RI)
6
6
6
6

T-Bar Rows @ 65kg / 143lbs BB (1:30 RI)
6
6
6
6

Bench Rows @ x1 30kg / 66lbs DB (1:30 RI)
6 (Left Arm) + 6 (Right Arm)
6 (Left Arm) + 6 (Right Arm)
6 (Left Arm) + 6 (Right Arm)
6 (Left Arm) + 6 (Right Arm)

Lat Pulldowns (Dropset - No RI)
10 @ 82kg / 180.4lbs
6 @ 75kg / 165lbs
5 @ 68kg / 149.6lbs
4 @ 61kg / 134.2lbs

Unilateral Seated Machine Rows (Dropset - No RI)
8 @ 50kg / 110lbs
5 @ 35kg / 77lbs
8 @ 20kg / 44lbs
10 @ 10kg / 22lbs
*Repeated for other arm.*

Standing Curls @ 17.5kg / 38.5lbs BB (1:00 RI)
16
10 + 6

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 been off with the flu all week, and im feeling alright today so i thought id get a workout in. Not planning on starting anything too complex right now as i only have this week and next week in Cardiff before i go home for the holidays, so any lasting program wont be possible.

Have planned out a rough push/legs/pull for the rest of my time in uni, hoping to get 6 sessions in. Have included some dropsets for fun, and a little bit of machine work to keep things interesting.

Today was fun. Hard work, and i wasnt really too strict with rest intervals with it being my first session back. Even though i was absolutely tanked by the end, the upside is that my strength doesnt seem to have gone anywhere even though a tad of size obviously has (not eating is a bitch).

Goals for this short program are really just to get back up to speed for the Christmas workout day with my friends on the 22nd.

Four of us are going and i've written up a tough circuit-based workout for us to conquer, so i need to be on form if i am to succeed.

ONWARDS.

Posted by: Scarface30

I can't imagine doing dips at the beginning! nice stuff though man, looking good

oh, and that article in your blog is great, really good read.

soon home for Christmas?

Posted by: PreMier

nice, you should be doing a ton of dips in no time!

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

I can't imagine doing dips at the beginning! nice stuff though man, looking good

oh, and that article in your blog is great, really good read.

soon home for Christmas?

I dont think id have been able to do them at the end, haha.

Thanks though, i thought i should write something on periodization since im banging on about it so often :P.

Yup, home this weekend

How about you? Looking forward to the holidays?

Posted by: Gazhole

Quote:

Originally Posted by PreMier

nice, you should be doing a ton of dips in no time!

Thanks man

I hope to get my BW dip numbers up from 31 to around 40. My chest is growing quite nicely lately, i have to say.

Hows things with 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

Legs, motherfucka'.

Back Squats (Just below parallel.)
4x6 @ 70KG / 154lbs BB
2x6 @ 60KG / 132lbs BB
2x6 @ 50KG / 110lbs BB

Rack Pulls (2" Below knee.)
4x6 @ 100KG / 220lbs BB

Romanian Deadlifts
4x6 @ x2 40KG / 88lbs DBs

Machine Hack Squats
3x8 @ 80KG / 176lbs

Calve Raises (Dropset - No Rest)
100KG / 220lbs x 25 Reps
80KG / 176lbs x 15 Reps
50KG / 110lbs x 20 Reps
30KG / 66lbs x 25 Reps

Hyperextensions
3x10 @ BW + 15KG / 33lbs

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

***

Fuck that shit hurt. My squat numbers are weak as shit since this is like the second time ive done them in at least as many years, but im not bothered because im just loving being able to do it again. I made up for it with a tad more volume.

Rack pulls felt odd, deads were very strong - feel i could have done more. Machine hacks were good, really took them slow and deep to finish my quads off for the day.

Calves fucking killed. Hypers were a nice way to finish.

Didnt really time my rests, but i was in and out in 90 minutes so it wasnt too bad.

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

Upper Body Pull

Pullups @ BW + 10kg / 22lbs (1:30 RI)
6
6
6
6

Bent Over Rows @ 70kg / 154lbs BB (1:30 RI)
6
6
6
6

Bench Rows @ x1 30kg / 66lbs DB (1:30 RI)
6 (Left Arm) + 6 (Right Arm)
6 (Left Arm) + 6 (Right Arm)
6 (Left Arm) + 6 (Right Arm)
6 (Left Arm) + 6 (Right Arm)

Lat Pulldowns (Dropset - No RI)
10 @ 89kg / 195.8lbs
5 @ 82kg / 180.4lbs
4 @ 75kg / 165lbs
4 @ 68kg / 149.6lbs

Unilateral Seated Machine Rows (Dropset - No RI)
10 @ 50kg / 110lbs
6 @ 35kg / 77lbs
8 @ 20kg / 44lbs
15 @ 10kg / 22lbs
*Repeated for other arm.*

Standing Curls @ 17.5kg / 38.5lbs BB (1:00 RI)
16
8 + 4 + 2

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

***

This was also a great workout.

Pullups felt even stronger than last week, bent over rows felt strong. That may be a PR aswell, i cant remember.

For the dropsets i wanted to go heavier on one and beat the reps with the same weight on the other, so i guess mission accomplished. Happy with those.

Not much else to say really, i think my pulling is overtaking my pushing in terms of strength.

As an aside, myself and the other gym staff were having a game of scrabble throughout that workout, and i think i only lost out on first place by a half dozen points. GAZ FTW.

Posted by: PreMier

life sucks for me right now, the economic downturn has severely limited my income (make about 10% of what i was making). but the gym is going good

your legs sore yet or what? haha

Posted by: Gazhole

Quote:

Originally Posted by PreMier

life sucks for me right now, the economic downturn has severely limited my income (make about 10% of what i was making). but the gym is going good

your legs sore yet or what? haha

Shit, has the economy really hit you that hard? 10% LESS than before would be bad enough..

And yes, my legs absolutely kill. In between sets of Hacks i had to lie down because my quads were tanked out :P

Posted by: PreMier

yea.. im contemplating on what i should do. im looking for another job, but might join the military :/

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

Upper Body Push

Bench Press @ x2 32.5KG / 71.5lbs DBs (1:30 RI)
8
8
8

Unilateral Overhead Press @ x1 20kg / 44lbs DB (1:30 RI)
8 (Left Arm) + 8 (Right Arm)
8 (Left Arm) + 8 (Right Arm)
8 (Left Arm) + 8 (Right Arm)

Unilateral Chest Press (Dropset - No RI)
10 @ 32.5kg / 71.5lbs
6 @ 25kg / 55lbs
6 @ 15kg / 33lbs
*Repeated for other arm.*

Triceps Press (Dropset - No RI)
26 @ 50kg / 110lbs
22 @ 30kg / 66lbs
20 @ 20kg / 44lbs

Standing Tricep Extension @ 15kg / 33lbs DB (1:00 RI)
20
12+8

Cardio

Bike - Level 8 @ 85-115 RPM
10 Minutes - 6 Miles

Core

Crunches - 2x60

Planks - 2x30sec (Feet raised in slings)

Grip

Heavy Grip Grippers -
5x5 @ 200lbs

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

***

First session back after a Christmas lazy period. Didnt go too badly.

Strength was there same as before really, but my conditioning is in the gutter, haha.

Gonna be adding in light cardio after each session for health reasons, and grip for well...grip strength. And shits and giggles.

Will be playing around with the movements i choose for dropsets because im not sold on these machine thingys.

Anyway, seemed to hit to spot at least. Was in and out in about 90 minutes.

Posted by: katt

I love drop sets !! I believe we are incoporating them in weeks 5 & 6 .. woo hooooooooo

Posted by: Gazhole

Quote:

Originally Posted by katt

I love drop sets !! I believe we are incoporating them in weeks 5 & 6 .. woo hooooooooo

I've never really done them before, but im enjoying them right now! Nice way to finish off the main part of a session IMO.

How are you?

Posted by: Scarface30

nice stuff Gaz

those are some strong DB bench weights.

back into the full swing of uni yet? I know I am!!

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

Upper Body Pull - Dropset Edition

Bench Rows (Dropset - No RI)
10 @ x1 35KG / 77lbs DB
8 @ x1 32.5KG / 71.5lbs DB
6 @ x1 30KG / 66lbs DB

Pullups (Dropset - No RI)
6 @ BW + 15KG / 33lbs
5 @ BW + 10KG / 22lbs
4 @ BW + 5KG / 11lbs

Seated Machine Row (Dropset - No RI)
14 @ 50KG / 110lbs
8 @ 40KG / 88lbs
8 @ 25KG / 55lbs
***Repeated for other arm***

Lat Pulldowns (Dropset - No RI)
10 @ 82KG / 180.4lbs
6 @ 68KG / 149.6lbs
7 @ 56KG / 123.2lbs

Grip

CoC Grippers -
12 @ S
8 @ T
4 @ #1
***Repeated for other hand***

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

***

Was really strapped for time last night so i cut isolation and made everything a dropset. Rest between sets was as long as it took to change the weight, and rest between exercises was as long as it took to move from machine to machine.

I was in and out in 40 minutes, completely out of breath and seeing stars if im honest. Fun stuff. Though the stars could have been because i sliced a chuck out of my finger when i caught it between a 25KG / 55lbs plate and the loading pin of the seat row. Im surprised i didnt break it, its swollen as hell thismorning.

Legs on friday, and a full on grip/core session the next day i think.

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

nice stuff Gaz

those are some strong DB bench weights.

back into the full swing of uni yet? I know I am!!

Thanks dude

Havent started uni yet, haha. We go back monday. Have been revising for my Anatomy & Physiology exam though...woot

Hows it going?

Posted by: Gazhole

Argh, so training is sporadic at best right now because of exams. Gonna try get to the gym tomorrow to do some leg work, though.

Bought some new grippers with the last of my xmas money - Heavy Grip 250, 300, and 350.

Which brings my gripper total to a magical 8. I training grip pretty hard yesterday, whether that contributes to my inability to close the 250 even once im not sure :P.

Considering i got a good 5x5 on my friend's Heavy 200 the other day im not sure. I can get handles to parallel, so shouldnt take more than a month or two to get a few closes.

The 350 is absolutely fucking ludicrous though, lol, cant even budge the fucker more than a few mm.

Current Grippers:

Lonsdale (Store Bought) Easiest
Lonsdale (Store Bought) Easy
CoC Sport
CoC Trainer
CoC #1
Heavy 250
Heavy 300
Heavy 350

Posted by: PreMier

why did you buy the heavy ones instead of coc?

Posted by: Gazhole

Quote:

Originally Posted by PreMier

why did you buy the heavy ones instead of coc?

They're cheaper, and they seemed cool to try out. I like having a variety.

I was curious to see how comparable they are with CoC, the Heavy 200 is easier than the CoC #1.

Posted by: FishOrCutBait

Quote:

Originally Posted by Gazhole

They're cheaper, and they seemed cool to try out. I like having a variety.

I was curious to see how comparable they are with CoC, the Heavy 200 is easier than the CoC #1.

all I can imagine is call of cthulhu

Posted by: Gazhole

Quote:

Originally Posted by FishOrCutBait

all I can imagine is call of cthulhu

Thatd be awesome if they made Cthulhu hand grippers.

"Become as strong as the great old ones, and crush the sanity of mere men!"

They could rate them in terms of each god. So while you can get a good 15 reps with Yog Sothoth, you can barely get one with Hastur, and just forget about Azagthoth or Cthulhu himself.

I read too much HP Lovecraft

Posted by: Gazhole

Got a PR on #1 today - 8 Reps closed from full width, 7 reps with left hand (i wank with the right).

Posted by: FishOrCutBait

Quote:

Originally Posted by Gazhole

Happy with this today!

Program im doing is a sort of modified P/RR/S actually. Was reading the thread in training and had no idea what i wanted to do with my next program, so worked off that template.

Should be fun.

Enjoy man! I had a lot of fun with P/RR/S

Quote:

Originally Posted by Gazhole

Got a PR on #1 today - 8 Reps closed from full width, 7 reps with left hand (i wank with the right).

and good job

Posted by: PreMier

nice workour gaz, lookin strong

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

Lower Body - Volume Day

Squats @ 50KG / 110lbs BB (0:45 RI)
14
14
14

Deadlifts @ x2 30KG / 66lbs DBs (0:45 RI)
14
14
14

Lever Hack Squat @ 60KG / 132lbs (0:45 RI)
14
14
14

Hyperextensions @ BW + 5KG / 11lbs (0:45 RI)
14
14
14

Calve Raises @ 100KG / 220lbs (1:00 RI)
25
25

Turkish Getups @ x1 10KG / 22lbs DB (No RI)
8 (Per Side)

Core

Reverse Crunches (0:30 RI)
50
50

Side Planks (0:30 RI)
30sec (Per Side)
30sec (Per Side)

Grip

1x10 @ CoC T
(0:45 RI)
1x6 @ CoC #1
(1:00 RI)
3x1 Attempt @ Heavy 250
(1:00 RI)
1x8 @ CoC T (Inversed)
(0:30 RI)
1x12 @ Coc S

**Repeat for other hand.**

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

***

All in all a very tough session. Lots of volume and short rests slay me, haha. I pushed almost to breaking point during those Hacks.

Went well though, i was careful with high rep deads and my form was tight.

Grip training went okay, hands are hurting a bit so i put in a lot of stretching and massaging once i got home, also some contrast baths. They feel a lot better now, so im gonna give them a day or two before i do any more.

Legs are killing.

Posted by: Gazhole

Quote:

Originally Posted by FishOrCutBait

Enjoy man! I had a lot of fun with P/RR/S

It looks like fun, i like the difference between all the days, and how they're difficult in their own ways.

Hows training going?

Posted by: Gazhole

Quote:

Originally Posted by PreMier

nice workour gaz, lookin strong

Thanks dude

I like how my pulling strength is progressing lately. Seems to be stronger than my pushing right now!

Hows things?

Posted by: FishOrCutBait

Quote:

Originally Posted by Gazhole

It looks like fun, i like the difference between all the days, and how they're difficult in their own ways.

Hows training going?

Indeed, it stays interesting for quite a while.

Things are going well thank you

Feeling like Im getting my diet solid, too, which is a very nice feeling.

how are all things witchoo?

btw, check out bal-sagoth.

cthulhu symphonic black metal

Posted by: PreMier

things are alright.. take a language test friday to see how capable i am with linguistics for the air force

Posted by: Scarface30

wow Gaz, you're kicking ass

that's some pretty high volume, eh? good squats though for 14-reppers!

how's the back feel now doing those?

Posted by: Gazhole

Quote:

Originally Posted by PreMier

things are alright.. take a language test friday to see how capable i am with linguistics for the air force

Cool

Let me know how it goes. What stuff do they do to test you on that?

Posted by: Gazhole

Quote:

Originally Posted by FishOrCutBait

Indeed, it stays interesting for quite a while.

Things are going well thank you

Feeling like Im getting my diet solid, too, which is a very nice feeling.

how are all things witchoo?

btw, check out bal-sagoth.

cthulhu symphonic black metal

Yeah, your journal is a really good read atm. Looking forward to seeing some killer results from you

Things are cool, had exams and shit this week which went alright. Physiology isnt my trump card, lol.

I think i've heard of Bal-Sagoth, but not heard anything BY them. On a similar note, check out Chthonic - rather similar concept, except they're all asian!

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

wow Gaz, you're kicking ass

that's some pretty high volume, eh? good squats though for 14-reppers!

how's the back feel now doing those?

Thanks, dude

The volume on that leg workout is still having its effects, i can barely walk!

Back is good, thanks. Its been a long time since i did proper Squats, but im just glad to be doing them. Will definitely keep an eye on it, though.

How you doing?

Posted by: FishOrCutBait

Quote:

Originally Posted by Gazhole

Went balls out for this one, was done in about 30-40 minutes.

I am in fucking pain! Taking no rest in the supersets was absolutely brutal. My chest just took a pounding so by the time i got to chest press there was absolutely nothing left there, haha.

Good workout.

Haha, nicely done man. Goin absolutely all out on shock days is killer.

Quote:

Originally Posted by Gazhole

Yeah, your journal is a really good read atm. Looking forward to seeing some killer results from you

I appreciate it! Im hoping for some killer results haha

I bet youre glad theyre over.

Check em out, super symphonic and epic feeling. And I definitely will!

Also, Wolves in the Throne Room, AWESOME band. Diadem of 12 Stars is my album suggestion.

Posted by: FishOrCutBait

By the way, this is my new project.

Sounds. on MySpace Music - Free Streaming MP3s, Pictures & Music Downloads

The song Mornings and Mirrors is about Cthulhu

lyrics are in the about me

Unfortunately the studio engineer lost the first full line after that intro. And its supposed to be, "The Dread one Awakes"

also, the speaking part is supposed to be a lot quieter.

Posted by: Scarface30

Quote:

Originally Posted by Gazhole

How you doing?

not too bad thanks. school is back and happening already (not happening in a good way) although I am finding my courses this semester to be more interesting than last semester.

found out last week I will be going to Trinidad this coming February for a week for a field school. only have to pay 300$ so I was like hell yyyeahh!!

other then that, nothing out of the ordinary.

Posted by: PreMier

Quote:

Originally Posted by Gazhole

Cool

Let me know how it goes. What stuff do they do to test you on that?

test got delayed almost a week, then i found out late last night i couldnt take it until i passed a physical. so.. i have to wait a while because i have pink eye

Posted by: FishOrCutBait

nice on your weight man!

Posted by: JailHouse

Hows it goin GaZ? nice job on the pullups.

Posted by: Gazhole

Quote:

Originally Posted by FishOrCutBait

By the way, this is my new project.

Sounds. on MySpace Music - Free Streaming MP3s, Pictures & Music Downloads

The song Mornings and Mirrors is about Cthulhu

Lovecraftian Metal for the win \m/

Tis awesome, dude! There are not enough good progressive death/black metal bands in the world. Most progressive metal takes the power metal route, and though i like it - it gets old.

S'why i love Enslaved and Opeth so much, lol.

Got any more songs in the works?

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

Nice!

Who you going away with?

And yeah, classes this term are def. more interesting than before, just HARDER, lol. I have a tonne of coursework to get in before may.

Posted by: Gazhole

Quote:

Originally Posted by PreMier

test got delayed almost a week, then i found out late last night i couldnt take it until i passed a physical. so.. i have to wait a while because i have pink eye

How do you get rid of Pinkeye? Just wait?

Posted by: Gazhole

Quote:

Originally Posted by FishOrCutBait

nice on your weight man!

Cheers, man! Im gonna bulk for a month or two then cut a little before summer hits

Posted by: Gazhole

Quote:

Originally Posted by JailHouse

Hows it goin GaZ? nice job on the pullups.

Thanks JH! Things are going grand, how you doing?

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
Squats (Warmup) - 1x12 @ Bar

Base Phase - Week 1/Day 1 - Push

Squats (1:30-1:45 RI)
12 @ Bar
9 @ 60KG / 132lbs BB
9 @ 60KG / 132lbs BB
9 @ 60KG / 132lbs BB
9 @ 60KG / 132lbs BB

Flat Pullovers
16 @ x1 15KG / 33lbs DB

Bench Press (1:30-1:45 RI)
10 @ x2 30KG / 66lbs DBs
10 @ x2 30KG / 66lbs DBs

Dips (1:30-1:45 RI)
10 @ BW + 25KG / 55lbs
10 @ BW + 25KG / 55lbs

Single Arm Overhead Press (1:30-1:45 RI)
10 (Per Arm) @ x1 17.5KG / 38.5 DB
10 (Per Arm) @ x1 17.5KG / 38.5 DB

Pushups (Feet Raised onto bar in powerrack) (No RI)
1x10 - 1st Rung @ BW
1x10 - 2nd Rung @ BW
1x10 - 3rd Rung @ BW

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

***

This marks the start of an experiment in the boundaries of pain, and probably good sense.

Being tired with my lacklustre squatting performance and leg development i will be squatting four times a week for the next 6 week program, though with a weeks unload in the middle of two phases of 3 week duration.

The periodization for squats is taken from the Smolov/Russian squat program.

For the base phase:

WEEK 1
Day 1 = 70% @ 4x9
Day 2 = 75% @ 5x7
Day 3 = 80% @ 7x5
Day 4 = 85% @ 10x3

WEEK 2
Day 1 = 70% + 10KG @ 4x9
Day 2 = 75% + 10KG @ 5x7
Day 3 = 80% + 10KG @ 7x5
Day 4 = 85% + 10KG @ 10x3

WEEK 3
Day 1 = 70% + 15KG @ 4x9
Day 2 = 75% + 15KG@ 5x7
Day 3 = 80% + 15KG@ 7x5
Day 4 = 85% + 15KG@ 10x3

Ouch.

As well as the squat sets, there will be other work for upper body and posterior chain on various days. I will post the advanced phase when (if) i get there (survive).

As for this workout, i thought it went very well

Posted by: FishOrCutBait

Quote:

Originally Posted by Gazhole

Thank you man! And I agree, power metal does get a bit tired after a while.

Quote:

Originally Posted by Gazhole

Cheers, man! Im gonna bulk for a month or two then cut a little before summer hits

sounds like we are in the same boat! though I dont have to worry for summer for quite a bit here, haha

Posted by: Gazhole

Quote:

Originally Posted by FishOrCutBait

Thank you man! And I agree, power metal does get a bit tired after a while.

My favourite prog/power band is actually my mate's band. I honestly dont think i've heard a band that plays the genre more closely to what i think the genre should sound like:

Son of Science - 2 new tracks! on MySpace Music - Free Streaming MP3s, Pictures & Music Downloads

Quote:

Originally Posted by FishOrCutBait

sounds like we are in the same boat! though I dont have to worry for summer for quite a bit here, haha

Lol, i hear you. Its been snowing the last few days over here :P

Posted by: FishOrCutBait

btw, im going in to track vocals today

Posted by: Gazhole

Quote:

Originally Posted by FishOrCutBait

btw, im going in to track vocals today

Is it a good studio?

Also, damn you - my band is looking for a vocalist and youre far away!

Posted by: Gazhole

So i've had food poisoning all week from (i think) a chicken burger i ate on Monday.

Getting better though, thankfully it wasn't serious enough to put me in hospital.

I have updated my blog with a new article that i've managed to finish off during my considerable time at home in bed.

Strength, Dedication, Ambition

It's the second in my series of articles about periodization. This time, Linear Periodization.

Enjoy!

Posted by: Gazhole

Monday - 5x5 Day

Warmup (Activation & Dynamic Flexibility):

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

Squats - 5x5 @ 75KG / 165lbs BB (1:30-1:45 RI)

Bench Press - 5x5 @ x2 32.5KG / 71.5lbs DBs (1:30-1:45 RI)

Romanian Deadlifts - 5x5 @ 75KG / 165lbs BB (1:30-1:45 RI)

Pullups - 5x5 @ BW + 12.5KG / 27.5lbs (1:30-1:45 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

***

Was first day back after a week out with food poisoning, so i took the weight down a tad to see how i'd react. Sure enough, it felt too light. Not even bad chicken can stop me apparently

.

Wednesday - 4x10 Day

Warmup (Activation & Dynamic Flexibility):

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

Squats - 4x10 @ 70KG / 154lbs BB (1:30 RI)

Romanian Deadlifts - 4x10 @ 75KG / 165lbs BB (1:30 RI)

Bent Over Rows - 4x10 @ 60KG / 132lbs BB (1:30 RI)

Overhead Press - 4x10 @ 35KG / 77lbs BB (1:30 RI)

Warmdown (Static Stretching):

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

***

Just, ow. This shall forever be known as lower back death day. Because of fatigue in that area, Bent Over Rows were awful. Just couldn't get a feel for them today. Very pleased with Squats though, especially since for the last month and a half i've been doing them 3 times a week my back is holding up nicely.

Bodyweight today was about 74KG (162.8lbs).

Posted by: nadirmg

rofl @ your avi

you got food poisoning?? dude that sucks. glad ur back in the gym tho.

Posted by: Gazhole

Quote:

Originally Posted by nadirmg

rofl @ your avi

you got food poisoning?? dude that sucks. glad ur back in the gym tho.

Yeah, wasnt the best week :P.

Thanks man, its good to be training again! Hows things?

Posted by: Gazhole

So because of a number of issues, i have been the worst trainee ever, haha. Lately the work for university has piled up like nobody's business, i got food poisoning from bad chicken, and also got some tendonitis/strain in my right forearm.

Training has been sporadic at best, and non-existent at worst, but i've managed to at least keep my strength levels up. Conditioning is relatively poor right now also. It doesn't hinder my workouts, but i definitely feel my engine failing before my muscles do.

With this in mind i've put together a simple program which is sort of undulating periodization, using P-Funk's KISS program as a guide. I've also been heavy on the conditioning work, laying off (most) useless crap, and going for overall function.

Workouts will also be pretty short so i can go home and do some work. Just putting the finishing touches to it, then will post. Im using two PCs right now and keep getting really confused as to why i can't copy on one, and paste that information on the other.

Brain tired

.

Anyway, here are the last two workouts i've done:

***

Bench Press - 6x3 @ x2 35KG / 77lbs DBs (1:45 RI)

Bench Rows - 4x7 (Per Arm) @ x1 32.5KG / 71.5lbs DB (1:30 RI)

Cable Flys - 3x14 @ 13.75KG / 30.25lbs Each Arm (1:00 RI)

HIIT Cardio - LV12 Bike @ 3:00 (30sec 60RPM, 30sec 150RPM)

***

With warmup and cooldown took about an hour, so i was pleased with that! Felt really good overall. Couldn't manage the second set of HIIT though haha - the blood was in the back of my throat something awful.

Good session overall.

***

Squats - 6x3 @ 90KG / 198lbs BB

Single Leg Romanian Deadlifts - 4x7 (Per Leg) @ x1 15KG / 33lbs DB

Hyperextensions - 3x14 @ BW + 5KG / 11lbs

GPP Complex:
Pushup + Squat Thrust + Jump Squat + Pullup (90sec with 90sec RI) x 2

***

Good one today, really focused. Feel i can go a lot heavier on the squats, my form was tight and i went a little deeper than i usually do. Felt good!

Eroticism aside, the rest was good too. Balance on Single Leg RDLs was much improved, and the GPP complex for cardio was brutal. As it would suggest, each movement led fluidly into the next one, for total of 90 seconds. Only did two rounds because i was beat at that point.

Noich.

Posted by: katt

Nice workouts Gaz! Sorry to hear about the food poisoning... I've been through that once, and that was enough... it's awful stuff..

Posted by: Gazhole

Quote:

Originally Posted by katt

Nice workouts Gaz! Sorry to hear about the food poisoning... I've been through that once, and that was enough... it's awful stuff..

Thanks katt!

Ugh, i know, i really hate food poisoning. What food was it with you?

Posted by: katt

Quote:

Originally Posted by Gazhole

Thanks katt!

Ugh, i know, i really hate food poisoning. What food was it with you?

this is going to sound really funny, but it was soy cheese..... that was the time I was doing a vegan thing... I melted it on a sandwich,, took a bite,,hmmmm,,,, tastes a little "funny".... but ate it anyway. So much for good intuition huh...

Posted by: Scarface30

hey man, I was wondering where the workouts were!

sucks about food poisoning. my entire family had food poisoning one year because the Thanksgiving turkey had it. EVERYONE was sick. but me, lol. I was little at the time, probably like 6, and didn't like turkey so I didn't eat it. it was bad enough that my grandmother had to go to the hospital.

P-funk's KISS program is simple but efficient. I am doing something somewhat similar, and am enjoying it so far.

how's everything else going? one more week of school for me

.. then the oh so fun final exams

Posted by: Gazhole

Quote:

Originally Posted by katt

Haha, i thought you gals had that coming out of your ears?

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

hey man, I was wondering where the workouts were!

sucks about food poisoning. my entire family had food poisoning one year because the Thanksgiving turkey had it. EVERYONE was sick. but me, lol. I was little at the time, probably like 6, and didn't like turkey so I didn't eat it. it was bad enough that my grandmother had to go to the hospital.

P-funk's KISS program is simple but efficient. I am doing something somewhat similar, and am enjoying it so far.

how's everything else going? one more week of school for me

.. then the oh so fun final exams

Dude thats possibly the worst thanksgiving ever :P.

KISS is going well so far, i really like the short and intense workouts, and i seem to be responding well to it. I always thought i was a volume guy but i guess not!

Everything else is going pretty good, lots of work to do. Finished the semester last week but have been hanging around for a week just working all day

How you doing, man? Long time no speak!

Posted by: Gazhole

Pullups - 6x3 @ BW + 25KG / 55lbs (1:45 RI)

Single Arm Overhead Press - 4x7 (Per Arm) @ x1 25KG / 55lbs DB (1:30 RI)

Straight Arm Lat Pulldowns - 3x14 @ 26KG / 57.2lbs (1:15 RI)

Cardio:

Single Arm Kettlebell Swings (8kg / 16lbs)
30sec Left Arm
30sec Right Arm
30sec Rest

x3 Rounds

***

Not too bad. PR on pullups and possibly OH press aswell. I dont really give two hoots about lat pulldowns - though it is hilarious at the difference in weight i can do on regular lat pulls and straight arm lat pulls. Basically halves!

Enjoyable session though. 2:1 work:rest ratio on kettlebells was a laugh!

Posted by: Gazhole

Romanian Deadlifts - 6x3 @ 100KG / 220lbs BB (1:45 RI)

Bench Press - 6x3 @ x2 38KG / 83.6lbs DBs (1:45 RI)

Goblet Squats - 4x7 @ x1 40KG / 88lbs DB (1:30 RI)

Bench Rows - 4x7 (Per Arm) @ x1 30KG / 66lbs DB (1:30 RI)

***

Went for a swim for about half an hour post workout. Was light intensity.

Pretty sure one or two of those lifts were PRs, so pretty happy with it!

Posted by: Scarface30

Quote:

Originally Posted by Gazhole

How you doing, man? Long time no speak!

it has been a while man.

I'm doing good. my last day of school was today and wrapped it up with a decent presentation on lead-zinc ore deposits, if you ever need to know something about them, you know who to ask! haha, only 3 exams left, too, which is awesome.

other than that, bought Killzone 2 for PS3 the other day.. if you like FPS and ever have a chance to play that.. do it!! one of the best, not only FPS but games in general, I have ever played

Posted by: Gazhole

Single Arm Arnold Press - 4x7 @ x1 25KG / 55lbs DB

Pullups - 3x10 @ BW

Stability Ball Leg Curls with Glute Bridge - 3x14 @ BW

Calve Raises - 2x10 @ 200KG / 440lbs BB

***

Once again followed it all up with a swim in the pool to cool off. Taking it easy today because im having a big gym session on monday with some friends so it will likely be brutal.

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

Awesome stuff all around, dude! Lol, ill make sure to ask you if i ever come across those deposits :P.

Killzone does look pretty awesome! I may have to abandon PC games altogether and go for a console i think. PC games just never fucking work for me any more. So many damn problems with variable hardware and stuff, at least with a console game you know its gonna work!

Had Dawn of War II, and Fallout 3 decide they didnt like my PC lately and im sick of wasting money! Lol.

Posted by: Gazhole

1a) Bench Press - 6x3 @ x2 37.5KG / 82.5lbs DBs (No RI)
1b) A's - 6x10 @ BW (1:45 RI)

2a) Bench Rows - 4x7 @ x1 32.5KG / 71.5lbs DB (No RI)
2b) Clark Kents - 4x15 @ BW (1:30 RI)

3a) Cable Flys - 3x14 @ 13.75KG / 30.25lbs Each Arm (No RI)
3b) Planks - 3x45sec @ BW (1:00 RI)

Cardio - 15 Minutes Heavy Bag (Jabs, Hooks, Crosses, Elbows)

***

Not bad really. Knuckle on the ring finger of my right hand is pretty swollen from a crappy punch near the end of the last round, but i havent got any decreased functionality, thank god.

Rest of the session was great. Really pleased with bench numbers atm. Hope to be benching 50's / 110's within the next 6 months.

Posted by: goob

Private Goob reporting in, sir.

Looking good in here my sheep-inizing friend. You have'nt take the foot of the gas, or is that ass?

What the fuck happened to your hair? Did you have an accident with the shears? Or is that what those in sheep lore call going Brazillian?

Posted by: chiquita6683

Just peeked in.......... work outs looking solid! Keep it up!

Posted by: Gazhole

Quote:

Originally Posted by goob

Private Goob reporting in, sir.

Looking good in here my sheep-inizing friend. You have'nt take the foot of the gas, or is that ass?

What the fuck happened to your hair? Did you have an accident with the shears? Or is that what those in sheep lore call going Brazillian?

Where in the living fuck have you been? Post some tits so i know it's really you

Hows it going dude? Long time no see!

Posted by: Gazhole

Quote:

Originally Posted by chiquita6683

Just peeked in.......... work outs looking solid! Keep it up!

Thank you

How are you doing?

Posted by: Gazhole

Friday's workout:

***

Squats - 6x3 @ 95KG / 209lbs BB (1:45 RI)

Single Leg RDLs - 4x7 (Per Leg) @ x1 15KG / 33lbs DB (1:30 RI)

Hyperextensions - 3x14 @ BW + 5KG / 11lbs (1:00 RI)

Standing Curls:

25KG / 55lbs BB x 5
27.5KG / 60.5lbs BB x 5
30KG / 66lbs BB x 5

1:30 RI

35KG / 77lbs BB x 5
40KG / 88lbs BB x 5

2:00 RI

45KG / 99lbs BB x 5

***

Alright again. Squats were iffy, weeks off do that to me. Legs always take a week or two to warmup, haha. Dunno why i swapped cardio for heavy curling, was fun though.

Modifying this program starting tomorrow to include a few new things such as one armed deadlifts, straddle/jefferson lifts, and farmer's walks. Will also be doing more core work, and cardio every wednesday.Similar level of volume and intensity, though. I like the strength gains that are happening atm.

Bodyweight is staying around 165lbs right now.

Posted by: Scarface30

looking good, Gaz

at first I had to double-take because I thought the curls were with DBs.. I was like HOLY FUCK! lol.. still, 99lb BB is darn good. you weren't in the squat rack doing those, were you?

haha

are you looking to add some weight, lose, or maintain right now?

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

looking good, Gaz

at first I had to double-take because I thought the curls were with DBs.. I was like HOLY FUCK! lol.. still, 99lb BB is darn good. you weren't in the squat rack doing those, were you?

haha

are you looking to add some weight, lose, or maintain right now?

i would so love to be curling 100lb dumbells! That would surely be a world record at my bodyweight or something, haha.

And god no, i was the other side of the gym to the squat racks. The other day both racks had people doing standing overhead press in them. WTF.

Right now, really just going for strength to be honest. With exams and low budget im finding it hard to get into the groove eating-wise, so aren't really focusing on bodyweight.

Your training seems to be going well, looking at your journal, btw!

Posted by: Gazhole

Romanian Deadlifts - 6x3 @ 100KG / 220lbs BB (1:45 RI)

Jefferson Lifts - 4x5 @ 60KG / 132lbs BB (1:30 RI)

Farmer's Walks - 3x35 MTRs @ x2 40KG / 88lbs DBs (2:00 RI)

Crunches - 2x50 (0:30 RI)

Planks - 2x60sec (0:30 RI)

***

Awesome workout. Deads felt great though next time im gonna put them up on blocks or in a rack because the floor is slightly too low for a starting position. I have to full dead it up to the starting position for RDLs, lol.

Jefferson Lifts were a lot of fun. Went really light with them today since i've never done them before but im looking forward to bumping that up in the coming weeks. Very cool lift.

Farmer's walks hurt like hell.

Lovin' it.

Posted by: goob

Quote:

Originally Posted by Gazhole

Where in the living fuck have you been? Post some tits so i know it's really you

Hows it going dude? Long time no see!

Been living the life of a jet set crack mule. Their closing in, got to keep moving....

Pretty good. Work keeps me very busy. Been moving about a lot, they call me up and next I know I'm in another new country. It's good though, have'nt really had time to stop by.

Thought my journal would have turned into a dumping ground for the most vile, incorrect and disturbing images & thoughts of deviants abound......oh wait, that was before I left.

Good to see your still keeping it going.

Posted by: Gazhole

Bench Press - 5x3 @ x2 40KG / 88lbs DBs (1:45 RI)

Pullups - 5x3 @ BW + 30KG / 66lbs (1:45 RI)

Single Arm Overhead Press - 4x7 (Per Arm) @ x1 25KG / 55lbs DB (1:30 RI)

Bench Rows - 4x7 (Per Arm) @ x1 32.5KG / 71.5lbs DB (1:30 RI)

Cardio:

HIIT - Stationary Bike LV10 @ 3:00 (30sec : 30sec)

***

Fuck, that was killer. Havent benched 40KG dumbells for a long time, and at that time i was about 20lbs heavier!

Rest of the workout went fine, pullups were brutal, and the weight for oh press and rows were just right.

Posted by: the other half

looks like you still have it going on in here.
good looking workouts, but the farmers walk is insane, i will leave that one for you.

is it just me, or do you feel like someone has been staring at you. i keep looking at her and waiting to see her blink, well, i have all day.

Posted by: Gazhole

Quote:

Originally Posted by goob

That picture is immense

What are you doing for work these days? Sounds damned exciting, sir! Hows the training going also? You been keeping up with the insane workouts?

Posted by: Gazhole

Quote:

Originally Posted by the other half

looks like you still have it going on in here.
good looking workouts, but the farmers walk is insane, i will leave that one for you.

is it just me, or do you feel like someone has been staring at you. i keep looking at her and waiting to see her blink, well, i have all day.

Haha, thanks dude!

Farmer's walks are the bomb.

Hows your training going?

Posted by: the other half

pretty decent for an old man. i put a few to many pounds on over the winter time, so we have been spending that last couple of months trying to shed that "extra". now we just have to keep it going for the summer months.

Posted by: Gazhole

Quote:

Originally Posted by the other half

pretty decent for an old man. i put a few to many pounds on over the winter time, so we have been spending that last couple of months trying to shed that "extra". now we just have to keep it going for the summer months.

Nice!

Posted by: Gazhole

Squats - 6x3 @ 100KG / 220lbs BB (1:45 RI)

One Armed Deadlifts - 4x5 @ 60KG / 132lbs BB (1:30 RI) Switch arms every set.

Farmer's Walks - 3x35mtrs @ x2 40KG / 88lbs DBs (2:00 RI)

Clark Kents - 2x30

Side Planks - 1x45sec (Each Side)

***

PR on squats today! Felt none too bad. Very last rep i thought i was going to stall in the hole but i managed to push through it. Single armed deads were fine, just a weird movement. Don't like them as much as Jefferson Lifts, but they were still pretty cool!

Bodyweight is still 168lbs.

Posted by: Gazhole

Nothing says de-motivating like finding a picture of yourself from over two years ago @ 200lbs.

http://pics.livejournal.com/gajita/pic/0001a82g.jpg

Dear god that was awesome.

Posted by: Gazhole

Have worked out a periodization (i use the term loosely) cycle for this program over the next 10 weeks. I repeat the cycle twice in that time, so if i don't make it twice at least i have it once.

Basically focuses on intensity for the four main heavy lifts (Squat, Dead, Bench, Pullup) in this way:

Week 1 - Find 100% weight.
Week 2 - 100%
Week 3 - 85%
Week 4 - 92.5%
Week 5 - 105%, New PR!

Repeat again using the new PR from week 5 as your new 100%. It's simple, and probably not very well worded, but still.

For me this looks like:

Squat/Dead/Bench/Pullup

Week 1 = 100 / 100 / 40 / 30
Week 2 = 100 / 100 / 40 / 30
Week 3 = 85 / 85 / 35 / 25
Week 4 = 92.5 / 92.5 / 37.5 / 27.5
Week 5 = 105 / 105 / 42.5 / 32.5

Week 6 = 105 / 105 / 42.5 / 32.5
Week 7 = 87.5 / 87.5 / 37.5 / 27.5
Week 8 = 97.5 / 97.5 / 40 / 30
Week 9 = 110 / 110 / 45 / 32.5
Week 10 = 110 / 110 / 45 / 32.5

Hope that makes sense! Obviously this is in KG.

Posted by: Gazhole

Romanian Deadlifts - 6x3 @ 100KG / 220lbs BB (1:45 RI)

Jefferson Lifts - 4x5 @ 80KG / 176lbs BB (1:30 RI) Change sides each set.

Farmer's Walks - 3x35mtrs @ x2 40KG / 88lbs DBs (2:00 RI)

***

Took the Jefferson Lifts up from 60KG to 80KG today and they were a little closer to the mark. I think 90KG will be just right for now.

Everything else was fine. Grip seems to be improving a lot with all this pulling from the floor/farmers walks.

Posted by: Gazhole

Tiring day of revision yesterday so the gym fucked up. Was fine for the first few sets of bench. About set four i just couldnt get the weight up. Muscles weren't even hurting, was a CNS/Mental thing.

Tried again the next set, didnt happen, so i went home.

No problems. Will take a few days off and re-assess the intensity level of this program.

Posted by: Gazhole

Went with a mate from Uni after my exam today, he'd never been to Dave's before and we both wanted to fuck shit up in the gym to get stress out, so we went at it.

Session was made up as we went along, but he's as into training as i am so it went really smoothly. Strong guy, he has about 40lbs bodyweight over me, haha.

***

Dumbell Bench Press (1 Warmup set, 5 Working sets):

20KG (44lbs) DBs - x10
30KG (66lbs) DBs - x10
35KG (77lbs) DBs - x8
37.5KG (82.5lbs) DBs - x6
32.5KG (71.5lbs) DBs - x12
32.5KG (71.5lbs) DBs - x8

Incline Flys / Seated Rows (Superset No Rest)

20KG (44lbs) DBs - x10 / 70KG (154lbs) - x20
15KG (33lbs) DBs - x12 / 70KG (154lbs) - x15

Chest Press / Lat Pulldowns (Superset No Rest)

40KG (88lbs) - x20 / 75KG (165lbs) - x10
40KG (88lbs) - x15 / 61KG (134.2lbs) - x15

Hammer Preacher Curls (Per Arm)

15KG (33lbs) DB - x12
15KG (33lbs) DB - x8

Overhead Tricep Extentions (Per Arm)

15KG (33lbs) DB - x8

***

All in all a really fucking brutal session. For the supersets, there were no rest between exercises, and the rest between each superset was as long as it took the other guy to finish.

Had one or two assists here and there, but nothing major. Also, being the bastard that he is, on the second set of chest press he made me do 3 second negatives for the last 4 reps :P.

I'm fucking fucked. Next time i think we're going to his gym so should be interesting.

Posted by: Gazhole

Romanian Deadlifts

60KG (132lbs) x 8
80KG (176lbs) x 8
90KG (198lbs) x 6
100KG (220lbs) x 4
105KG (231lbs) x 4
110KG (242lbs) x 4

Jefferson Squats / Single Arm Deadlifts (Superset No Rest)

70KG (154lbs) x 8 / 70KG (154lbs) x 6
70KG (154lbs) x 8 / 70KG (154lbs) x 6
70KG (154lbs) x 8 / 70KG (154lbs) x 6
70KG (154lbs) x 8 / 70KG (154lbs) x 6

Leg Press (Dropset)

120KG (264lbs) x 25
110KG (242lbs) x 15
90KG (198lbs) x 15
50KG (110lbs) x 25

Leg Extensions / Good Mornings (Superset No Rest)

30KG (66lbs) x 14 / 30KG (66lbs) x 16
30KG (66lbs) x 10 / 30KG (66lbs) x 16

Cardio (Rope Grappler)

1:00 @ Intensity 2
No Rest
1:00 @ Intensity 1
1:00 Rest
1:00 @ Intensity 1

***

Very nearly lost my breakfast during that first superset. Ouch. Bodyweight is still 75KG / 165lbs. Staying fairly constant.

Posted by: Gazhole

Cardio today:

Pushup/Squat Thrust/Burpee/Pullup Complex
(1:00 on / 1:00 rest)
5:00 Total

Grappler @ Resistance Level 1
(1:00 on / 1:00 rest)
5:00 Total

Stationary Bike @ Level 8
10:00 Total

***

Could barely speak after the complex, was literally almost hyperventilating, haha. Fucking knackering.

Grappler was awesome, really like that machine. Tough as hell though.

Bike was boring, and produced a bucket of sweat. Not so bad though.

Overall a solid CV workout.

Posted by: Gazhole

Did some measurements on shift at the gym today, because hey - thats what we do when the work is finished.

All measurements were performed cold.

***

Bodyweight - 168lbs

Height - 5'9"

Shoulders - 47.5"

Chest - 42"

Arms - 15"

Forearms - 13.5"

Waist - 32"

Ass - 39"

Quads - 24"

Calves - 15.5"

***

Good to have them for reference every once in a while.

Posted by: Scarface30

training is coming along very nicely man

I like the way you have the program setup.

you were doing some lower volume/higher intensity stuff there for a while.. how was that treating you? I am finding it's working very well for me right now. I have myself either deadlifting twice and squatting once a week, or vice versa. the ol' joints are taking it for me, but I am going to back off in a bit.. I am just seeing too much improvement!

besides training, how's things?

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

training is coming along very nicely man

I like the way you have the program setup.

Lol, the last few workouts have been random as hell :P. Thanks though! I seem to have made a program without thinking about it, this can't be a good sign.

Quote:

Originally Posted by Scarface30

you were doing some lower volume/higher intensity stuff there for a while.. how was that treating you? I am finding it's working very well for me right now. I have myself either deadlifting twice and squatting once a week, or vice versa. the ol' joints are taking it for me, but I am going to back off in a bit.. I am just seeing too much improvement!

Yeah, i really like this style of training at the moment. I'll be going back to it once finals are finished. Im seeing really good gains aswell, or rather i was. I've not been training or eating right the last month or two (fuck exams) and ive lost a fair bit of muscle

.

It's a great form of training. I like it a lot! Same as you, joints take a bit of strain, but it's all good, haha. How've you got your program setup?

Quote:

Originally Posted by Scarface30

besides training, how's things?

Eh, finals are killing me. All assignments are in, but revision is absolutely raping my energy levels. Stressed as hell. Playing a lot of bass guitar lately to relax

How you doing?

Posted by: Gazhole

Squats:
2x6 @ 60KG / 132lbs BB
4x3 @ 100KG / 220lbs BB

One Armed Deadlifts:
4x8 @ 70KG / 154lbs BB

Dips:
3x15 @ BW

Supine Rows:
3x15 @ BW

Incline Flys:
(10KG / 22lbs DBs):
x20
x15

Straight Arm Pulldowns:
(30KG / 66lbs)
x15
x12

Standing Barbell Curls:
(30KG / 66lbs BB)
x12

Tricep Extensions:
(30KG / 66lbs DB)
x10

***

Can't wait to start training properly again, these random workouts are annoying me.

Posted by: Scarface30

Quote:

Originally Posted by Gazhole

Lol, the last few workouts have been random as hell :P. Thanks though! I seem to have made a program without thinking about it, this can't be a good sign.

.. my bad, I thought there was some method to the madness! lol

Quote:

Originally Posted by Gazhole

.

It's a great form of training. I like it a lot! Same as you, joints take a bit of strain, but it's all good, haha. How've you got your program setup?

yeah, with school it's sometimes very difficult to eat/train properly

once you're back on track I'm sure you'll be back to your normal self with your dedicated training!

right now I am just trying to lift heavier each session. I also have it set up that I have an individual set and rep scheme based on how I best respond to certain movements.

I.E. I respond well to very high intensity/low volume for pullups so I am doing a 5x3, and I respond better with a higher volume on something like push presses and bench, so I am doing a 3-4x6 there. but on the big lifts like squats and deads I am keeping it moderately heavy, doing a 4x4. and like I said, just trying to lift a few lbs more than the previous session, although today on my deads I made a big jump

Quote:

Originally Posted by Gazhole

Eh, finals are killing me. All assignments are in, but revision is absolutely raping my energy levels. Stressed as hell. Playing a lot of bass guitar lately to relax

How you doing?

man, how late does your school go for anyway?? but I hear that, profs love to pile the work on! one of the last few weeks of school this year I had 11 things due in 4 days! it was intense.

always a good way to relax, playing some guitar. I don't play however, but I can definitely see it being very relaxing.

I'm not doing too bad. ended up with a shit job this summer, that's paying half the wage I was making last summer and doesn't even have anything to do with what I am studying, which is the biggest let down for me. living with the parents for the summer though, so don't have to pay for food

which is a bonus, haha.

Posted by: Gazhole

Romanian Deadlifts @ 100KG (220lbs) BB
x 6
x 6
x 6
x 6

Dumbell Bench @ 35KG (77lbs) DBs
x 6
x 6
x 6
x 6

Jefferson Squats @ 80KG (176lbs) BB
x 6
x 6
x 6
x 6

Pullups @ BW
x 12
x 12

Seated Lever Chest Press @ 70KG (154lbs)
x 12
x 10

Seated Lever Rows @ 70KG (154lbs)
x 15
x 14

Leg Press (Dropset - No Rest)
140KG (308lbs) x 20
120KG (264lbs) x 10
90KG (198lbs) x 10

***

None to shabby. Fuck revision for today, gonna eat a 500 calorie fish and cheese pie, drink some V, and play Halo in the nude.

Thankyou, goodnight.

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

right now I am just trying to lift heavier each session. I also have it set up that I have an individual set and rep scheme based on how I best respond to certain movements.

Thats probably the best way to do it. Theres no point forcing a high rep day on deadlifts for example, just doesn't work well.

Quote:

Originally Posted by Scarface30

I.E. I respond well to very high intensity/low volume for pullups so I am doing a 5x3, and I respond better with a higher volume on something like push presses and bench, so I am doing a 3-4x6 there. but on the big lifts like squats and deads I am keeping it moderately heavy, doing a 4x4. and like I said, just trying to lift a few lbs more than the previous session, although today on my deads I made a big jump

That seems smart, i think im the same with pullups and dips, theyre such hard movements that going heavy really works. But for stuff like bench and rows a little higher volume works a little better, probably because they are a lot easier mechanically.

Nice going on the deads jumping though

Quote:

Originally Posted by Scarface30

man, how late does your school go for anyway?? but I hear that, profs love to pile the work on! one of the last few weeks of school this year I had 11 things due in 4 days! it was intense.

Last exam on friday, thank god, lol. You get all your stuff in?

Quote:

Originally Posted by Scarface30

I'm not doing too bad. ended up with a shit job this summer, that's paying half the wage I was making last summer and doesn't even have anything to do with what I am studying, which is the biggest let down for me. living with the parents for the summer though, so don't have to pay for food

which is a bonus, haha.

Damn yous! I want to get some good training and eating done this summer but paying for all that food is gonna be a tight squeeze, hahaha! I sure can eat when i want :P.

You gonna take advantage of the summer break and do some crazy-ass program to utilize all the extra rest? Or is it a fulltime summer job? Think im only working part time.

Posted by: Gazhole

In other news, currently working on two programs for over the summer. One is a K.I.S.S style program like i've been doing lately with good results, the other is based on HIT/Heavy Duty.

So bother focus on lower volume, but with very different approaches. Will post them both up at some point.

Posted by: Whatsaroid?

Quote:

Originally Posted by Gazhole

In other news, currently working on two programs for over the summer. One is a K.I.S.S style program like i've been doing lately with good results, the other is based on HIT/Heavy Duty.

So bother focus on lower volume, but with very different approaches. Will post them both up at some point.

Looking forward to that

fish and cheese pie?

Posted by: Scarface30

Quote:

Originally Posted by Gazhole

Last exam on friday, thank god, lol. You get all your stuff in?

well, I'd hope so.. I've been finished with school now for a month! lol

Quote:

Originally Posted by Gazhole

I doubt I'll be doing any crazy-ass program seeing as though yeah it's a full time labour intensive job, i.e. using a whipper snipper for like 8 hours of the day

I am noticing it taking a toll on my back already so that's why I am REALLY watching it when I lift heavy. I think I've found a happy medium though with the 4x4, it's high intensity, but not many sets that can get tiring.

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

I doubt I'll be doing any crazy-ass program seeing as though yeah it's a full time labour intensive job, i.e. using a whipper snipper for like 8 hours of the day

Well at least it'll get your endurance going, haha.

But yeah, 4x4 is good. I haven't used that for a long time actually. I was trying to design a program that went 3x3, 4x4, 5x5 etc etc but that kinda fell through because where do you stop? 10x10? :P

Posted by: Gazhole

Quote:

Originally Posted by Whatsaroid?

Looking forward to that

fish and cheese pie?

Fish, Cheese, Spinach, and breadcrumbs. Was lush

But yeah, the one program is pretty much finished, but the HIT one i might post up for a bit of a discussion with people who know more about HIT than me. I've only done it the once, lol.

How you doing, anyways?

Posted by: Gazhole

HIT/Heavy Duty Program Setup

Basically, the program focuses on maximal intensity. I don't know how much you guys have read by Arthur Jones or Mike Mentzer, but they believed the philosophy of one set to absolute muscular failure.

The principle being that to elicit maximal growth, one must achieve maximal stimulation, which means maximal intensity, and as such the total volume must decrease proportionately to be able to achieve.

For example, 4x4 may be viable, but if you took the same intensity and tried 10x4, you would tank out. As intensity increases, so too must volume decrease. HIT and Heavy Duty style programs take this concept to it's extreme with that one working set to failure.

Thats pretty much the basics behind this setup. Techniques to induce muscular failure include focus on exhausting all three levels of strength (concentric, isometric, eccentric):

- lifting cadence (extended concentrics and eccentrics to increase TUT)

- Partial reps (to exhaust concentric after tempo'd lifting).

- Static Contration (upon concentric failure, hold weight in contracted position untill isometric failure).

- Negative reps (sometimes called forced negatives, or eccentrics, basically once you can't even hold the weight there any more you perform only negative portions untill complete failure, either yourself or using a spotter).

You start to see that low volume is a must on this sort of setup. For the details:

2 Main Exercises Per Session:

3 Warmup Sets - 4 reps @ half work load (slow tempo, extra ROM).

1 Working Set - 8 reps @ 8 rep weight/10rm (use 3/1/3/1 cadence).

Take to failure - Additional Partial reps, Static Contractions, Negs.

1 Post-exhaust set - 16 reps (isolation movement).

1 Accessory Exercise Per Session:

1 Warmup Set – 6 reps @ half work load (slow tempo, extra ROM).

2 Work Sets – 12 reps @ 12 rep weight/14rm.

And thats pretty much it. Short, intense, and if performed correctly (and with good form, failure doesn't mean piss poor technique) should achieve maximal intensity.

Frequency of training sessions should be training one "area" only once a week, with no more than 2 training sessions a week. Mike Mentzer advocated only training once every 6-7 days, but i think thats taking it to the extreme. Once every 2-3 days should be okay, with an optional active recovery/cardio day.

For example, a setup could be upper body/lower body - one upper body session on monday focusing on Bench Press and Rows as main movements, with a unilateral movement as accessory. Then on thursday a leg session focusing on Squats and Deads as main movements, with another unilateral movement as accessory.

Alternatively, instead of a post-exhaust set a pre-exhaust set could be used.

The upper body session as an example, using my own weights:

1a) Dumbell Bench Press (Main Movement):
3x4 @ 17.5kg / 38.5lbs DBs (Warmup)
1x8 @ 32.5kg / 77lbs DBs (3/1/3/1 tempo) + additional reps/techniques for failure.

1b) Incline Flys (Post Exhaust - No Rest after Main Movement):
1x16 @ 15kg / 33lbs DBs

2a) Seated Lever Machine Rows (Main Movement):
3x4 @ 42.5kg / 93.5lbs (Warmup)
1x8 @ 85kg / 187lbs (3/1/3/1 tempo) + additional reps/techniques for failure.

2b) Standing Curls (Post Exhaust - No Rest after Main Movement):
1x16 @ 25kg / 55lbs BB

3) Unilateral Overhead Press (Accessory Movement):
1x6 @ 10kg / 22lbs DB (Warmup)
2x12 @ 20kg / 44lbs DB (Work Sets)

Totalling in only 4 main work sets, 2 sets for post exhaust, and 7 warmup sets. 13 sets in all, which is low volume even if they were all work sets, haha.

Personally, i wouldn't use the above formula for things like Deadlifts, because going to failure on those just screams bad idea especially since i have a past injury in that area. Instead, i would focus on the above failure training for things like Squats or Leg Press on leg days, and do Deadlifts/Good Mornings for something like 4x8. The same principle of intensity should be used, so perhaps even go more intense than that, but certainly not to the degree of failure you would go to on other movements.

Thats essentially it.

Questions?

Comments?

Suggestions?

Posted by: rantorcha

Quote:

Originally Posted by Gazhole

Thats essentially it.

Questions?

Comments?

Suggestions?

Nope! No comments or questions....but I AM tired after reading your entry. Whew!

Posted by: Gazhole

Quote:

Originally Posted by rantorcha

Nope! No comments or questions....but I AM tired after reading your entry. Whew!

my forearms are still pumped from all that!

Thankfully i have still have a week or so before im gonna get back to serious lifting, because i'm really not too sure which way to take my training at the moment.

Maybe a combination of things.

Posted by: Gazhole

1a)
Bench Press (Warmup)
3x4 @ x2 17.5kg / 38.5lbs DBs - (3/1/3/1 Rep Cadence)

Bench Press (Work) @ x2 32.5kg / 71.5lbs DBs
x 7 - (3/1/3/1 Rep Cadence)
x 20sec Static Contraction
x 6sec Negative Rep
x 6sec Negative Rep

1b)
Flat Flys (Post Exhaust - No Rest)
1x14 @ x2 12.5kg / 27.5lbs DBs

2)
Seated Machine Chest Press (Warmup)
1x4 @ 40kg / 88lbs - (3/1/3/1 Rep Cadence)

Seated Machine Chest Press (Work) @ 80kg / 176lbs
x 6 - (3/1/3/1 Rep Cadence)
x 7sec Static Contraction
x 8sec Negative Rep

3a)
Seated Machine Rows (Warmup)
3x4 @ 45kg / 99lbs - (3/1/3/1 Rep Cadence)

Seated Machine Rows (Work) @ 90kg / 198lbs
x 8 - (3/1/3/1 Rep Cadence)
x 22sec Static Contraction
x 6sec Negative Rep
x 8sec Negative Rep
x 7sec Negative Rep

3b)
Standing Curls (Post Exhaust - No Rest)
1x10 @ 25kg / 55lbs BB

4)
Lat Pulldowns (Warmup)
1x4 @ 40kg / 88lbs - (3/1/3/1 Rep Cadence)

Lat Pulldowns (Work) @ 80kg / 176lbs
x 5 - (3/1/3/1 Rep Cadence)
x 12sec Static Contraction
x 8sec Negative Rep
x 6sec Negative Rep

***

First workout on this new HIT style program. Was in a different gym so it was hard to gauge weights and things like that, but this was mostly a tester session rather than an actual proper session.

Learned two things:

1 - That the program wasn't quite set up right.

2 - That it takes a fuckload of mental toughness and focus to train like this.

Was in and out in half an hour, and i am absolutely fucked! I really enjoy this style of workout, but its going to take some practice to be able to go to failure. I felt i was wimping out a rep or two before actual failure during the main set of concentrics.

Next time

Posted by: Scarface30

so this whole HIT style of training.. I am still unsure what exactly it entails. is it just an incredible high intensity done with a lower volume? or a high intensity done until you cannot do anymore?...

either way, looked like a tough one, post-exhaust stuff is exhausting!

haha

why the chest machine though? was it for the fact that using freeweight doing that could have gotten dangerous without a spot?

Posted by: Gazhole

Since HIT focuses on high intensity, in fact maximal intensity, volume just isn't an option, lol. The whole premise is a few warmup sets, then a single set to complete muscular failure, than 2-6 days off before your next training session.

After warmup, 1 set of 6-12 reps with a slow cadence (in this case 3 sec concentric and 3 sec eccentric) to complete muscuar failure.

The machine was really just for another movement. After dumbell bench i didn't really want to do another bench variation, and theres no dip belt in that gym, so the chest machine seemed good.

After one set to failure, freeweights may have been risky without at spotter also, like you said.

Thanks though, was an absolutely brutal workout and im really feeling it today. All this from only 4 compound work sets!

Posted by: Gazhole

Today = Legs of doom.

***

1a) Squats
2x8 @ 40kg / 88lbs (Warmup)
1x20 @ 80kg / 176lbs (Work)

1b) Dead Hangs
1x30sec (No Rest)

1c) Flat Pullovers
1x10 @ 15kg / 33lbs (No Rest)

2a) Deadlifts
1x5 @ 60kg / 132lbs (Warmup)
5x5 @ 100kg / 220lbs (Work)

2b) Leg Curls
1x15 @ 20kg / 44lbs (No Rest - After All Deads)

3a) Leg Press
1x5 @ 100kg / 220lbs (Warmup) 3/1/3/1 Rep Cadence
1x10 @ 160kg / 352lbs (Work) 3/1/3/1 Rep Cadence
6sec Static Contraction
1x8sec Negative Rep
1x8sec Negative Rep
1x3sec Negative Rep

3b) Leg Extensions
1x11 @ 20kg / 44lbs (Post Exhaust - No Rest)

4) SHELC
3x14

***

Yyyyyyyyeah. That was hard. Having trouble walking now. Taking a mixed approach to legs than to upper body as i find they respond better to higher overall volume, and posterior/anterior muscles have different "sweet spots" so leg session is all over the place. Was fun though! Fucking hard.

The 20 rep squats were absolutely brutal. Form was 100% perfect all the way through, and i kept a really good depth up till about rep 15 where it started to hurt. Was brutally hard, but think i could go heavier next week. Goal is to do 20 reps at 100kg, which would really be something as im only doing about 6 in a max set right now :P.

Deads were solid. Form was great. Have added a rep to my volume at 100kg, since i did 4x6 last time.

Leg press/Extension superset was like driving past vomit-town. I have nothing else to say about that.

Bodyweight was 80kg (176lbs) today.

Posted by: Gazhole

1a) Dumbell Bench @ x2 32.5kg / 71.5lbs DBs
x9 (3/1/3/1 Rep Cadence)
12sec Static Contraction
8sec Negative Rep
7sec Negative Rep

1b) Flat Flys @ x2 12.5kg / 27.5lbs DBs (Post-Exhaust No Rest)
x10

2a) Seated Lever Chest Press @ 80kg / 176lbs
x6 (3/1/3/1 Rep Cadence)
9sec Static Contraction
5sec Negative Rep
4sec Negative Rep
2sec Negative Rep

2b) Standing Tricep Extensions @ x1 20kg / 44lbs Plate (Post-Exhaust No Rest)
x9

3a) Pullups @ BW + 15kg / 33lbs
x6 (3/1/3/1 Rep Cadence)
13sec Static Contraction
7sec Negative Rep
5sec Negative Rep
4sec Negative Rep

3b) Straight Arm Pulldowns @ 30kg / 66lbs (Post-Exhaust No Rest)
x10

4a) Seated Lever Rows @ 80kg / 176lbs
x7 (3/1/3/1 Rep Cadence)
11sec Static Contraction
5sec Negative Rep
6sec Negative Rep
4sec Negative Rep

4b) Standing Barbell Curls @ 25kg / 55lbs BB (Post-Exhaust No Rest)
x9

***

Thank christ im not doing any more upper body this week. This almost killed me, its getting more intense every workout. Few things were up by a rep or two so i'm happy. Bodyweight is 80.05kg (~176lbs), which is up from 75kg (165lbs) about 6 weeks ago. Finals are over so i can actually eat and train properly again. Haven't put on much fat at all, so i'm doubly happy today

. I know the gains won't continue like this, but its still nice while it lasts.

Didn't bother logging the warmup sets because it's taking up way too much space :P. Was 1-2 x 2-4 with a fairly extended rep cadence with half the weight i used for the work set.

Time for a nap before work.

Posted by: Scarface30

sick workouts, dude

your pullups are already way ahead of mine! nice deads too. this style of workout looks pretty intense. I'd be nervous of killing myself going to failure without a spotter, haha.

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