Strength Dedication Ambition [Forum Archive]

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Strength Dedication Ambition

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Posted by: Malley

Awesome good to see those PR's!!!!

Posted by: Gazhole

Quote:

Originally Posted by Double D

Awesome good to see those PR's!!!!

*Bows* thankyou, thankyou. I do my best!

Posted by: Gazhole

Circuit Training (Yesterday)

Chin Ups x10
Jump Squats x15
Crunches x20
Plyo Push Ups x10
Single Leg RDLs x15 per leg
Reverse Crunches x20

30s Rest

Dips x12
RDLs x12
Russian Twists x10 per side
15KG Rows x12 per arm
Lateral Hops x12 per leg
Hanging Leg Raises x10

30s Rest

Jumping Jacks x100

***

This week is less an unload week, and more of a "sit on my ass" week, haha. Nevermind. Good CT session yesterday though, was well and truly knackered after all those fucking Jumping Jacks.

Tomorrow is swimming, and Saturday is my last weights session before Christmas. Just putting finishing touches to my new program and ill post it here to show you guys.

Last day in work tomorrow, im very much looking forward to that.

Oh yes.

Posted by: Malley

Good ole circuit training. Cant say I have ever did it.

Posted by: Gazhole

Quote:

Originally Posted by Double D

Good ole circuit training. Cant say I have ever did it.

Its awesome. A totally different kind of muscle fatigue sets in, its pretty strange.

Certainly something worth a look

.

Hows it going, anyways?

Posted by: Gazhole

http://www.geocities.com/gajitasgenerators/program.html

Is the new program ill be starting soon. It looks a little confusing, but most of that info is just my idiotic way of laying things out :P.

So yeah. Comments, questions, ideas, advice...go for it. Anything is welcomed and appreciated.

Not really too bothered on skimping on my unload week either TBH. Number one its just an unload, two its Xmas, and three i was getting a new band together/recording bass on the first song.

I tell you, no amount of physical training can prepare you for the horrors of recording things note-perfect for six hours straight on a cold winters day. Gonna be awesome though. Expect shameless plugs in the near future, lol.

Merry Xmas all!!

Posted by: AKIRA

Quote:

Originally Posted by Double D

Good ole circuit training. Cant say I have ever did it.

Ive done it. Its pretty hard. Different type of cardio really, but shit, when I get done putting on some mass, I think I will copy Gaz's.

Fucking shit, 30 sec rest? Thats it? I would be vomiting placenta and shitting icecream at that point.

Posted by: Gazhole

Quote:

Originally Posted by AKIRA

great quote, haha.

And awesome, somebody is copying me! That doesnt happen very often.

And yeah, the 30s does leave me a little out of breath. I have no idea why i pushed myself to do 100 Jumping Jacks either, i was tired at 50!

Its def a good way of getting CV levels up, though. I cant stand running. My knees just wont allow it. I get water on the knee so easily you wouldnt believe.

Posted by: Malley

Things are going ok my way. Cant say things are looking up. I am at a plateu and I am looking to break it. I may try that circuit stuff sometime. But for now I am still lookin for some mass until about mid January.

Posted by: Gazhole

Quote:

Originally Posted by Double D

Things are going ok my way. Cant say things are looking up. I am at a plateu and I am looking to break it. I may try that circuit stuff sometime. But for now I am still lookin for some mass until about mid January.

Good to know all is well, dude!

What you plateauing on?

Posted by: Malley

Definitly on the bench. As well as my deads. Neither are going anywhere.

Posted by: Gazhole

Warmup

Supine Glute Bridges 2x12
Shoulder Circles Forwards 2x12
Shoulder Circles Backwards 2x12
Kneeling Squats 2x15
Wall Retractions 2x12

Workout - Week 1 (Upper Body)

(Superset A - 2:00 RI)
Dips - 3, 3, 3, 3, 3, 3 @ BW + 20KG
WG Chins - 3, 3, 3, 3, 3, 3 @ BW + 12KG

(Superset B - 1:00 RI)
Bench Press - 14, 10+4, 9 @ x2 30KG DBs
Bent Over Rows - 14, 14, 14 @ x2 14KG DBs

(Superset C - 1:30 RI)
Single Arm Overhead Press - 8, 8, 8, 8 @ x1 24KG DB
Bench Rows - 8, 8, 8, 8 @ x1 24KG DB

Warmdown

5 Mins static stretching

***

The grouped exercises were done as supersets, each exercise alternating with the other, with a rest interval in between each.

So yeah, first day back after about a fortnight out of the gym. Man, was i beat up after this one. Supersets sure are tough. Felt very close to hurling my guts up near the end, but thankfully i managed to keep it down.

Was fairly pleased, though im gonna have to really hurry up. I over-ran by about twenty minutes today. Half of that was probably me talking to a friend, since i havent seen him in ages, but the other half was me desperatly trying to get my breath back :P.

Goals for this program are to bring my Bent Over Rows up again, they seem a little low to me. Other things are obviously just get PRs as usual, and continue improving conditioning.

Posted by: Gazhole

Warmup

Supine Glute Bridges 2x12
Shoulder Circles Forwards 2x12
Shoulder Circles Backwards 2x12
Kneeling Squats 2x15
Inch Worms 1x5 (3 sec iso at top of rep)

Workout - Week 1 (Lower Body)

(Superset A - 2:00 RI)
Good Mornings - 3, 3, 3, 3, 3, 3 @ 55KG BB
Bulgarian Squats - 3, 3, 3, 3, 3, 3 @ 40KG BB

(Superset B - 1:00 RI)
Glute Ham Raises - 6, 6, 6 @ BW
Step Ups - 14, 14, 14 @ x2 16KG DBs

(Superset C - 1:30 RI)
Romanian Deadlifts - 8, 8 @ x2 42KG DBs
Lateral Lunges - 8, 8 @ x2 22KG DBs

***

Not a bad session by any means. Not at all. But like with every new program, there were a few teething problems.

1 - Couldnt rig up a way of safely doing proper squats, so ill have to do Bulgarians again. Im thinking of talking to the manager about getting a squat rack to replace the Shit Machine.

2 - Since i cant do many Glute Ham Raises, instead of increasing added weight im gonna be doing 6 reps per set every time i do them to start with, and try to increase the number of reps as time goes on. Perhaps every week.

3 - I went far too heavy on Romanian Deadlifts. I could do them, but not without a level of effort that made me drop the last two sets in fear of some kind of injury. Will have to take the weight down on them, for sure.

Other than those three things, im please how fucked my legs are right now. Hahahaha.

Posted by: ReproMan

Whew, that looks brutal!! My legs are fucked thinking about that shit!

I'm goin through the same thing right now, trying to adjust to new equipment. My new gym has a squat rack but the pegs are spread so far apart that the bar is either too high, or too low.

Either way, I'm sure you'll figure something out! Good looking workout!

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

Whew, that looks brutal!! My legs are fucked thinking about that shit!

Lol, yeah. It was pretty harsh. These two skinny guys laughed and asked me if i enjoyed killing myself. When i said its gotta be done, and that theres no point going into the gym if you arent going to really push yourself they seemed a little confused so i walked away :P.

Legs are the one thing i really want to improve this time around. I dont think ive gotten the most out of them that i feel i can thus far. I never actually trained them at all before this last 10-12 months.

Quote:

Originally Posted by FatCatMC

I'm goin through the same thing right now, trying to adjust to new equipment. My new gym has a squat rack but the pegs are spread so far apart that the bar is either too high, or too low.

Bleh. What is it with gyms and squat racks? I even have one in my yard. Ill bloody donate it to the gym as long as i can use the thing there.

Something needs to be done though, man. Our squats must be avenged!

Quote:

Originally Posted by FatCatMC

Either way, I'm sure you'll figure something out! Good looking workout!

Cheers dude!

How are you finding your new gym on the whole so far? The fact that its closer to you is a bonus, i guess?

Posted by: Gazhole

Workout - Week 1 (Full Body)

(Superset A - 2:00 RI)
Flys - 3, 3, 3, 3, 3, 3 @ x2 26KG DBs
Farmer's Walks - 4, 4, 4, 4, 4, 4 @ x2 38KG DBs

(Superset B - 1:00 RI)
Hang Cleans - 8, 8, 8 @ 40 KG BB
Calve Raises - 24, 24, 24 @ x2 20KG DBs

(Superset C - 1:30 RI)
Seated Good Mornings - 8, 8, 8 @ 40KG BB
Overhead Squats - 8, 8, 8 @ 30KG BB

***

Warmup was the same sorta stuff i usually do.

Had to cut the last superset short by 1 because the gym was closing up, haha. The only reason the staff member let me stay later than i should have was because i was talking to her about training and what gym equipment they'll be getting in the imminant refurbishment, which probably made me over-run a tad.

Still, i was knackered anyway.

Flys were too light, added a rep to Farmer's Walks...

First time i've tried Cleans aswell. I think my form was pretty good. Nothing hurt where it shouldnt have, and they were pretty tiring. I like.

Other than that, yeah. First week over, teething problems sorted out for the most part. Now the real fun begins...

Posted by: Gazhole

Workout (Week 2 - Upper Body)

(Superset A - 2:00 RI)
Overhead Press - 3, 3, 3, 3, 3, 3 @ x2 28KG DBs
Bench Rows - 3, 3, 3, 3, 3, 3 @ x2 28KG DBs

(Superset B - 1:00 RI)
Dips - 12, 12, 12 @ BW + 10KG
Wide Grip Chins - 10, 10, 10 @ BW

(Superset C - 1:30)
Bench Press - 6, 8, 4, / @ x2 36KG DBs
Bent Over Rows - 8, 8, 8, / @ x2 20KG DBs

***

Honestly cant remember what i did for warmup.

Wasnt too pleased with today. First week back at work, but surely thats no excuse?

Gonna reduce the weight on Bench Press i think, the Dips/Chins im not too bothered about because i usually have problems with high reps on both of those, but Bench Press was atrocious. I put it down to having a lot of shoulder-heavy work going on before that, aswell as Chins so my lats were probably fucked.

Ill take the weight down and hopefully itll be okay. It wasnt an awful session, but it was by no means a great one. And not having a great session on the second week of a program is just unforgivable

Posted by: DOMS

Quote:

Originally Posted by Gazhole

(Superset A - 2:00 RI)
Overhead Press - 3, 3, 3, 3, 3, 3 @ x2 28KG DBs
Bench Rows - 3, 3, 3, 3, 3, 3 @ x2 28KG DBs

...

Gonna reduce the weight on Bench Press i think, the Dips/Chins im not too bothered about because i usually have problems with high reps on both of those, but Bench Press was atrocious. I put it down to having a lot of shoulder-heavy work going on before that, aswell as Chins so my lats were probably fucked.

...

Try flipping the Bench and Overhead Press (if you're program will allow that) and see what happens.

Posted by: Gazhole

Quote:

Originally Posted by DOMS

Try flipping the Bench and Overhead Press (if you're program will allow that) and see what happens.

Thats not a bad idea actually. I dunno how i would work it out, but its worth a look at least.

I'll still take the weight down a bit aswell i think, now that the program is structured with these Supersets everything is just a little harder than it should be, haha.

Posted by: DOMS

Quote:

Originally Posted by Gazhole

Thats not a bad idea actually. I dunno how i would work it out, but its worth a look at least.

Just watch your form. At least with Overhead Presses, you can ditch the weight if you have to.

Quote:

Originally Posted by Gazhole

I'll still take the weight down a bit aswell i think, now that the program is structured with these Supersets everything is just a little harder than it should be, haha.

Supersets are difficult? You jest!

The only thing worse than supersets would be dropsets. I did a dropset of of Squats at 220, dropping 20 pounds for 5 sets, with no rest. Owwie!

Posted by: Sweet_Dell

Your workouts look good. I like the way you've set up your program: Upper/Lower/Full Body. I think I might try this when I get to the end of mine.

Posted by: Gazhole

Quote:

Originally Posted by DOMS

Supersets are difficult? You jest!

The only thing worse than supersets would be dropsets. I did a dropset of of Squats at 220, dropping 20 pounds for 5 sets, with no rest. Owwie!

I've never tried dropsets, i get really bad lactic acid buildup when i do stuff like that, lol. Its bad enough with supersets without a rest interval between exercises, it just gets too painful!

What a pussy i've become.

Quote:

Originally Posted by Sweet_Dell

Your workouts look good. I like the way you've set up your program: Upper/Lower/Full Body. I think I might try this when I get to the end of mine.

Thankyou! It's tough, but if you make sure you get the volume and intensity right it's not so bad. Obviously im using supersets this time, which is harder, but im enjoying the split. Ive never used it before, but it seems to be working

Posted by: Gazhole

Workout (Week 2 - Lower Body)

(Superset A - 2:00 RI)
Single Leg RDLs - 3, 3, 3, 3, 3, 3 @ 26KG DB
Hack Squats - 3, 3, 3, 3, 3, 3 @ 85KG BB

(Superset B - 1:00 RI)
Twist Deadlifts - 14, 14, 14 @ 30KG DB
Lateral Lunges - 14, 14, 14 @ x2 16KG DBs

(Superset C - 1:30 RI)
Glute Ham Raises - 6, 6, 6 @ BW
Step Ups - 8, 8, 8 @ x2 20KG DBs

***

One word - OUCHFUCKSHITAWESOME.

Very tough but very rewarding workout after sub-par Upper Body performance on Tuesday. Saw a post about Hack Squats so that got me wanting to do them again, and a post about Twist Deadlifts in Cowpimp's Journal so i was curious about them too. Both were good.

So a pretty unusual session since more than half of it didnt actually follow my plan exactly. Eh, nevermind. I enjoyed it, and it was tough as hell. Everybody wins.

Posted by: Gazhole

So i didnt workout today because ive stricken with a case of Welsh Mega-Flu. Which is pretty much regular flu, with a rather ill sounding Welsh accent.

Wanted to workout, but when you can't breather through your nose, and cough when you breathe through your mouth because of the chest infection and sore throat...well. Full body workouts kinda get put on the back burner in favour of staying alive :P.

Still, got my marks back for the first unit of my Anatomy and Physiology qualification. Twas on the skeletal system, bones, joint types etc, and i managed to score 98% overall. Pretty happy with that.

The only thing i got marked down on was not specifying where the Zygomatic and Zygomatic process were in relation to eachother. I'll know to explain better next time i guess.

Still, happy with that!

Im going to bed now, and i dont plan on going to work tomorrow. I cant speak, and my main duty is answering the phone so i see little point in actually being there

Posted by: Gazhole

So apparently i have a case of pretty severe sinusitis.

Looks like ill be off for a little while yet.

Soon as im back to good health ill be starting my program all over again. Mightily pissed off though, in the last 6 weeks ive been doing no training for over half that.

Posted by: Malley

God speed your recovery buddy. Let yourself get better before thinking about training again. Get well soon!

Posted by: Gazhole

Quote:

Originally Posted by Double D

God speed your recovery buddy. Let yourself get better before thinking about training again. Get well soon!

Thanks man, it means a lot

.

And yeah, i aint no fool. The only thing i feel like lifting at the moment is my medication, haha.

Asprin Rows!

Posted by: Malley

lol, nice.

Posted by: Gazhole

Quote:

Originally Posted by Double D

lol, nice.

Im hoping to lift a whole packet without assistence by the end of the week.

Posted by: ReproMan

Damn that sux, I hope ya feel better soon!

Posted by: Gazhole

Quote:

Originally Posted by FatCatMC

Damn that sux, I hope ya feel better soon!

Thanks man

.

I hope i do, too, lol.

***

Though when i come im gonna make a few changes to this program. It'll now be Upper, Lower, Circuit Training i think.

Full Body day in this program isnt really that needed since the first two days are tough enough, plus i need to cut up a bit, and my core strength and CV conditioning are abysmal, haha.

Thats really just a note to myself, lol.

Posted by: Gazhole

Well, recovery has gone pretty well, but the downside is that ive lost about 5lbs.

The even downer side is that my bf% has gone up, so ive probably lose a bit more than 5lbs of muscle :P.

Not a big deal, im sure once i start working out again my body will get back up to speed as well as my appetite, and ill get back to normal in no time.

Like i said before ive taken out the fullbody day, and put a circuit training day where it used to be. Basically this is to improve conditioning, and give me at least some sort of CV training in there. Plus i really enjoy the circuit stuff.

Ill still be using weights, just low weights for pretty high reps. I wanna keep overhead squats and some sort of clean in there aswell, and possibly some kettlebell swings too.

Totally aside from training, on my monumental week off i've started recording my first album. Progress is pretty good, slowish, but its sounding ridiculously good in terms of quality.

Plus, obviously, its exactly the kind of thing i want to listen too, haha. Im doing all instruments - guitars, bass, drum programming, keyboards, electronics, and the more brutal style of vocals.

Im getting a friend to do guitar solos and singing vocals because i can do neither well at all :P.

But yeah, starting back to training tomorrow so wish me luck!

Posted by: Gazhole

Warmup - Activation

Supine Glute Bridges - 2x10
Wall Retractions - 2x8
Glute Squats - 2x10
Shoulder Dislocations - 1x10 per arm

Warmup - Dynamic Flexibility

Inch Worms - 1x5
Shoulder Circles - 2x8 each direction, per arm
Front Knee Lift - 1x10 per leg
Sitting Rotation - 1x10 per side
Standing Side Bend - 1x10 per side
Butt Kickers - 1x10 per leg
Sitting Front Bend - 1x10

Workout - Week 1 (Upper Body)

(Superset A - 2:00 RI)
Dips - 3, 3, 3, 3, 3, 3 @ BW + 18KG
WG Chin Ups - 3, 3, 3, 3, 3, 3 @ BW + 10KG

(Superset B - 1:00 RI)
Bench Press - 14, 14, 10+4 @ x2 26KG DBs
Bent Over Rows - 14, 14, 14 @ x2 12KG DBs

(Superset C - 1:30 RI)
Overhead Press - 8, 8, 8 @ x2 22KG DBs
Bench Rows - 8, 8, 8 @ x1 22KG DB

Warmdown

Static Stretching - 10mins

***

I'm back! After planning to come back last week, my health decided to fuck me in the backside and fall over again, so i had to leave it for a full two weeks. Tisn't good reall, since i had a week off not so long ago, and an unload week before that.

With that said, ive lost something like 1/4 to 1/2 inch off my arms, my chest has disappeared (lol) and im a little softer around the edges (thats the nice way of saying im as fat as a spoiled child).

The goal for this workout was just get through it in one piece. I'm man enough to admit i was a tad nervous driving down to the gym since i had no idea how i was going to perform.

Warmup was good, seemed to hit all the right places without tiring me out at all; Workout was pretty solid - though i should note that i took the weight down by about 5lbs per lift or something. Just for a week or two so i can get back up to speed again.

Was still fucking tough though, haha.

Anyway, the important thing is that i'm back. Felt good afterwards, mind. After two weeks of sitting on my arse all day, a little mind-boiling exercise doesnt go amiss.

Posted by: Malley

BRUTAL WORKOUT!! That shit is crazy, goodmornings supersetted with Hack squats, damn screw that. Nice workout! But not for me I am afraid.

Posted by: Gazhole

Quote:

Originally Posted by Double D

BRUTAL WORKOUT!! That shit is crazy, goodmornings supersetted with Hack squats, damn screw that. Nice workout! But not for me I am afraid.

Lol, yeah that did kinda mess me up, when i do that SS next week with higher reps its going to be pretty interesting

.

Thankyou though!

Hows things?

Posted by: Malley

Things are slow at the moment. Been trying to get together a new routine. Hell I dont know what to do.

Have you realized that IM has been changing a bit? More people are coming that are suggesting 5 days a week body part splits?

Posted by: Gazhole

Quote:

Originally Posted by Double D

Things are slow at the moment. Been trying to get together a new routine. Hell I dont know what to do.

Have you realized that IM has been changing a bit? More people are coming that are suggesting 5 days a week body part splits?

Yeah...i have noticed that actually, there seems to be an in-flux of new people in general. Has Rob got a TV commercial or something?

As for the routine, what HAVENT you ever done? If theres some combination of protocols/split/periodization that you havent done yet, do that...whatever it is.

Make a couple of columns on a piece of paper and try and trace back everything you've done up to this point if you have to.

Posted by: Malley

I am thinking some circuit shit. And I have done very little total body shit.

Posted by: Gazhole

Yeah, circuits are brutal. I didnt do mine yesterday, so im gonna knock that out at some point today.

Next week though im gonna do circuits two days a week from then on with this program. Friday + Saturday i guess. I really wanna get my conditioning up there. I have a list of the CT exercises i use if you fancy a look?

Posted by: Malley

Yeah I will take a look.

Posted by: Gazhole

Push Ups

Assume a prone position on the floor with your body weight supported by your hands and balls of your feet. Your hands should be placed in line with your shoulders and your fingers should be pointed in at a 45 degree angle. Lower your body until your chest nearly touches the floor and then raise yourself. For variety your elbows can jut outward, remain close to the body or you can perform the movement between benches for a greater range of motion.

Hindu Push Ups

Start with your hands on the floor, shoulder-width apart. Your feet are on the floor (no knees) and your legs are wider than shoulder-width apart. Starting position is butt in the air, head looking back to your heels. Bend your elbows and lower your body in a circular arc, push up until your arms are straight. Your chest is up and your hips are almost touching the ground. Be smooth with no jerky motions. Look to the ceiling. Exhale. Push back toward your heels once again. Straightening your arms and stretching your legs.

Plyometric Push-up

Begin in the standard press-up position on the floor. Your upper body should be supported with your hands on the floor - shoulder- width apart. Your arms are fully extended, and your legs and feet are supported by your toes, which are hip-width apart. To begin the exercise, lower your chest toward the floor by bending your elbows while keeping your trunk and hips extended and "rigid." When your chest is one to two inches from the floor, rapidly straighten your arms and push your body upward as fast as possible. As your arms reach full extension, release your hand contact with the floor and clap your hands together very quickly, before returning your hands to the floor in the same position that they were in before the clap. Repeat this action (lowering, rapid extension, clap and land on your hands) for the prescribed number of repetitions. The plyometric push-up helps to develop upper-body power as well as stabilizing strength in the core muscles (abdominals, obliques, and low- backs). These muscles work together to stabilize the upper body during running, improving running economy.

Bench Dips

Position your hands shoulder width apart on a secured bench. Move your feet out as far out in front of you as possible. Straighten out your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints. Slowly lower your upper body down towards the floor and keep your elbows tucked into your sides. Once you reach the bottom of the movement, slowly press off with your hands and push yourself back up to the starting position with your triceps.

Prone Trunk Extensions

Begin by lying face down on the floor with your legs straight and your arms extended straight forward (they would be "overhead" if you were standing up). Slowly raise your chest, shoulders, and arms up toward the ceiling as high as you can, keeping your toes in contact with the floor at all times. Then, slowly lower your chest, shoulders, and arms down to the floor, but do not rest on the floor - maintain some muscle tension throughout your back for the entire exercise. Slowly repeat this up-and-down action for the prescribed number of repetitions. The prone trunk extensions strengthen the muscles of the upper and lower back. These muscles coordinate with the abdominals and obliques to stabilize the trunk during all running activities.

Scissors and Raises

Begin by hanging from a bar or overhead support. The height of the bar should allow you to hang with your body fully extended, without your feet touching the ground. Raise your right knee vertically (with the knee bent as in a running stride) as high as you can while simultaneously pushing your left foot and leg behind you (with the left leg almost completely straight). Next, quickly reverse your legs so that your left knee swings forward and upward (with the knee bent as in a running stride) and your right foot and leg move downward and backward behind you (with the right leg nearly straight). Repeat this ',scissor" action for the prescribed number of repetitions before moving onto the second part of the exercise - the double-knee raise: To perform the double-knee raises, return to a straight, hanging position. Simultaneously raise both legs up as high as you can towards your chest - with both knees bent. Then, lower both legs together slowly to the starting position, before repeating the raising and lowering action for the prescribed number of repetitions. The hanging scissors and double-knee raises strengthen the hip-flexor, abdominal, and oblique muscles. These muscles function together to stabilize the trunk during running.

Planks

Lie face down on mat resting on the forearms, palms flat on the floor. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air. Hold for the allotted duration, lower and repeat.

Crunches

Lie down flat on your back with your knees bent and your feet on the floor. Hold your hands wherever you feel comfortable (on your chest or beside your head - just be sure you don't pull on your head). The typical crunch is taught by instructing you to simply roll your upper torso forward. This is fine to start with.

Reverse Crunches

Lie flat on your back with legs extended. Raise your legs into a L position with your abs. You can flex your knees a bit. Lower them to almost floor level and raise again.

Jumping Jacks

Performed by jumping to a position with the legs spread wide and the hands touching overhead and then returning to a position with the feet together and the arms at the sides with each repetition. Also known as star jumps.

Squat thrusts

Stand with your arms held at your sides, and then squat down, placing both hands in front of you on the floor. Extend both legs backward (hop backward), ending in a press up position and then return legs forward (hop forward), ending in a low-squat position with hands on the floor. Repeat this action rhythmically and continuously without stopping for the allotted time or number of reps.

Treadmills

Assume the press up position with the arms extended and bring one leg towards the chest placing the ball of the foot on the ground. From this start position the exercise commences by swapping positions of the feet. Repeat this action rhythmically and continuously without stopping for the allotted time or number of reps.

Burpees

Stand with your arms held at your sides, and then squat down, placing both hands in front of you on the floor. Extend both legs backward (hop backward), ending in a press up position and then return legs forward (hop forward), ending in a low-squat position with hands on the floor. Finally, jump into the air and return to a standing position. Repeat this action rhythmically and continuously without stopping for the allotted time or number of reps.

Turkish Getups

Lie on your back on the floor. Hold a dumbbell in one hand extended in the air above you. Your elbow should be locked. Now the fun begins. You goal is to stand up with it, without unlocking your elbow and keeping the dumbbell in the air above you. The first step is usually to turn to your side and prop yourself up on one hand. Try to get up on one knee. The arm with the dumbbell should still be vertical and locked tight. Now stand up completely. Reverse the movement until you’re back at step one — lying on the floor with the weight still extended above you. Exactly how you get up isn’t all that important as long as you keep the dumbbell above you pointed to the ceiling, and the arm straight. Experiment with different strategies. Alternate arms holding the dumbell each time.

Farmer's Walks

Pick up two dumbells, or some other resistance, and simply walk with it for an allotted distance or time.

Squats/Jump Squats

Begin standing with your feet together. Bend your knees in a squat and then immediately jump as high as you can, raising your arms straight up over your head. Be sure to land with your knees bent crouching back into a squatting position and then immediately jump into the air again. If you dont jump, this is a regular squat.

One-leg squats/Split Squats

You'll need a bench or step six to eight inches in height. Stand with your left foot flat on the floor and your right foot behind you and elevated on the step. The distance between your feet should be approximately the length of your shin, and most of your weight should rest on the heel of your left foot. To do the exercise, bend your left knee and lower your body until the left knee makes an angle of 90 degrees between the thigh and lower leg. Return to the starting position by straightening your left leg, while maintaining an upright posture with your trunk. Repeat this action with the left leg for the specified amount of time, and then switch to the right leg. Can also be done as split squats without a bench in a position similar to the finishing position of a lunge, or free-standing.

Hindu Squats

Feet shoulder width apart with your toes pointing forward. Keeping your back straight, lower your body by bending your legs until your thighs are parallel to the floor ensuring your hands are behind your body as you lower yourself. Your heels should rise as you come closer to the floor. When you reach the bottom-point on the exercise push off your toes rapidly, raising your body until standing - this should be a fast explosive movement. You are aiming to perform one repition as rapidly as possible. As you rise yourself your hands should be infront of your body, parallel to floor. Remember to inhale as you lower yourself and exhale as you rise, focus on your breathing as it will enable you to perform more reps. As difficult exercise when you start but you'll improve quickly and notice good benefits.

Overhead Squats

Take a medium, shoulder width, squatting stance and hold a barbell or dumbells or any sort of resistance above your head. Make sure to keep your elbows locked, and your hands outside shoulder width. Proceed to squat down as low as possible without taking your heels off the floor or dropping the resistance in your hands. Keep your eyes and head fixed forwards at all times. Return to the starting position.

Lateral Hops

Stand on one leg, and hop into the air while producing a sidewards motion so that you land a foot or two to the side of the starting position. Repeat the motion in the opposide direction for the next rep, taking you roughly back to the starting position. Repeat.

Lunges

Stand up straight, then step forward with one of your legs and bend your knee. Do not allow your knee to come further forward than your foot, then straighten your leg and step back. Alternate legs each time. Can be done as Lateral lunges – IE to the sides.

Step Ups

Step up onto a bench without momentum added by the other, then step down. Can be done with or without added resistence. Can also be done as Lateral Step Ups – IE to the sides.

Glute Ham Raises

Position yourself on a Glute-Ham Chair or Roman Hyperextension Bench facedown with the back of your ankles tucked under the foot pads. The mid part of your thighs should be resting on the rounded part of the seat. Lower your trunk until your the top of your head is pointing directly at the floor. Raise your upper body until it is approximately 45 degree above the horizontal. Relax and lower your body repeating the first part of the movement.

One-Legged Romanian Deadlifts

Stand on one foot, a dumbbell or kettlebell in the hand opposite to your standing leg (if indeed you are using resistence at all, for it is optional). Keeping your back neutral at all times, put a slight bend in your knee, and bend at the hip only until your torso is parallel to the ground, or near as dammit. Return slowly to the start position. Do not move at the knee during the movement, and do not round your back at any point.

Chin Ups/Pull Ups

Grasp the bar palms facing you for pullups, away from you for chin ups. Keep arms straight and hang straight down without swinging. Pull your chest up to the bar in a smooth motion, do not jerk. Lower smoothly back to the starting position.

Body-weight Supine rows

For this one, you'll need a horizontal bar or beam which is sturdy enough to support your body weight. Set the bar at approximately the height of your navel (when you're standing straight up). To start the exercise, grip the bar with both hands at slightly wider than shoulder width, and hold your body in support underneath the bar. Your heels should be on the floor, and your body should be straight and rigid from your shoulders to your ankles. Then, with your feet acting as a fulcrum, pull your chest up to the bar by bending your elbows and pulling them backwards. Return to the starting position by straightening your arms in a controlled manner, and repeat the overall action for the time period specified in the chart.

Bent Over Rows

Hold two dumbells/kettlebells, one in each hand. Standing with your feet shoulder-width apart, knees somewhat bent, and torso bent forward at a slight angle from the floor, row the weight up to your chest, and slowly return to the starting position. Keep your back neutral, and your eyes forward at all times.

Skipping

Begin by standing tall with straight legs, but soft knees. Be sure to land on the ball of your foot and lift your feet high enough off the floor to let the rope pass quickly under you. Keep your shoulders relaxed and turn the rope using your wrists. Begin by doing intervals of jumping and rest. For example, jump for 20 seconds and then recover the following 20 to 30 seconds. Repeat this cycle several times. Gradually increase the amount of time you are jumping, while keeping the rest period about the same. Or you can increase the number of jump-rest cycles.

Posted by: Gazhole

Quite a few, but thats pretty much what i pick from. Ive tried to organise them into rough catergories of push/pull/core...etc.

Posted by: Malley

Yes I have done the majority of them. A few I have not. Looks good to me. As soon as I am not lazy I will throw something together. As for explosive lifts what would you have in mind for those, things like snatches?

Posted by: Gazhole

Quote:

Originally Posted by Double D

Yes I have done the majority of them. A few I have not. Looks good to me. As soon as I am not lazy I will throw something together. As for explosive lifts what would you have in mind for those, things like snatches?

Yeah - Snatch, hang cleans, push press, clean+jerk etc.

Obviously id seriously think about supersetting those though, wouldnt wanna risk an injury.

Perhaps for the "explosive" day, just choose 3 lifts to work on and go all out on those?

Posted by: Malley

Its funny you say that because I never ever do any of those lifts!

Posted by: Gazhole

Quote:

Originally Posted by Double D

Its funny you say that because I never ever do any of those lifts!

Lol, dont worry, i havent done a great amount seriously.

Ive done hang cleans and i've tried the snatch, but they take so much practice its crazy.

I guess you could also do regular lifts, but with lower weight and a more explosive tempo.

Hang Cleans and Push Press arent too difficult though, the other ones get a bit technical, lol.

Posted by: Malley

Yeah I have done hang cleans before. As well as push presses. I will get something figured out I have 2 days! Damn I better get a move on.

Posted by: Gazhole

Quote:

Originally Posted by Double D

Yeah I have done hang cleans before. As well as push presses. I will get something figured out I have 2 days! Damn I better get a move on.

Haha, time to hit the books!

I find the most indispensible thing when coming up with a new program is a pad of lined paper :P.

My waste paper bin always fills up pretty quickely.

Posted by: Malley

haha....thats right. Seems like I got through a hundred program before I figure out what in the hell I wanna do!

Posted by: Gazhole

Quote:

Originally Posted by Double D

haha....thats right. Seems like I got through a hundred program before I figure out what in the hell I wanna do!

I'm glad im not the only one, then! I can never seem to get it right untill half a redwood has been wasted.

Posted by: Malley

Check this out;

So far I got this Day 1
total push
Bench SS w/ squats-2x8

OH Press SS w/ Lunges-2x8

Dips-2 sets second set will be a drop set

Core work
T-pushups-2x10
cable crunches-2x10

Day 2
Deadlift-2x8

Rows SS w/ Leg Curls-2x8

Hypers SS w/ Pullups-2x8

Saxon Side Bends-2x10

Its all I got so far, any suggestions?

Posted by: Gazhole

Im not a big fan of dropsets, but i've never really had much call to do them so i guess thats just preference, lol.

Other than that it looks pretty good, i didnt think of alocating one day to push/pull.

Are you gonna periodize the rep ranges at all?

Posted by: Malley

Yeah, but not real sure yet what. I just know the first week will be 2x8 at probably 75secs ri

Posted by: Gazhole

Have you ever tried undulation periodization? Thats some good shit.

Looks good though so far!

Posted by: Malley

Undulating is like 3x10
5x5
4x8

Correct?

Posted by: Gazhole

Yeah, you cycle the rep ranges between all your exercises.

Like atm im doing 3 supersets, one at 6x3, one at 3x14, and one at 3x8. Every time i do each particular session the exercises i use for each rep range will change.

Just helps me cover all bases (strength, endurance, hypertrophy) regularly, keep things interesting, and helps with my conditioning since im using slightly different stimulus.

High rep tiredness, mid-rep tiredness, and low rep tiredness are surprisingly different :P.

Posted by: Malley

Alright well, I think I will stick to something simple for now. Besides if I am supersetting I would just soon do something like I have written down.

Posted by: Gazhole

Yeah, you've gotta feel comfortable with what you're doing. Not everyone goes for the same things.

Which is good, i like reading everybody's journals and seeing completely different kinds of workouts in every one of them. It's awesome how everyone has their own style, even though the basic concepts are pretty similar.

Posted by: Malley

Fuckin Yellow Momba is a league of his own with different workouts.

Posted by: Malley

Superb workout!

Posted by: Gazhole

Quote:

Originally Posted by Double D

Superb workout!

I don't think i've ever produced that much sweat so quickly :P.

Posted by: assassin

Quote:

Originally Posted by Gazhole

Warmup + Circuit Training

Supine Glute Bridges 2x10
Wall Retractions 2x8
Glute Squats 2x15
Shoulder Dislocations 1x10 per arm

30s Rest

Inch Worms 1x5
Shoulder Circles 2x10 each direction
Front Knee Lift 1x10 per leg
Sitting Rotation 1x10 each side
Standing Side Bend 1x10 per side
Butt Kickers 1x10 per leg
Sitting Front Bend 1x10

30s Rest

Hindu Pushups x10
Jump Squats x20
Prone Trunk Extensions x15
Squat Thrusts x15

30s Rest

Pull Ups x10
Lateral Hops x20 per leg
Reverse Crunches x20
Jumping Jacks x20

30s Rest

15kg Dumbell Swings x30

30s Rest

30s Planks x2 (10s RI)

30s Rest

Jumping Jacks x50 + 3lbs per arm

30s Rest

Static Stretching (10mins)

TOTAL TIME = 40mins

nice workout ...what are your goals ??

Posted by: Gazhole

Quote:

Originally Posted by assassin

nice workout ...what are your goals ??

At the moment my main focus is on my conditioning, but long term goals are strength. Greater muscle mass just runs paralell with everything else, though i'm not specifically trying to add mass it's going to happen and it's welcome :P.

And thanks

Posted by: Malley

Aw sweat, a prelude to tiredness.

Posted by: Gazhole

Quote:

Originally Posted by Double D

Aw sweat, a prelude to tiredness.

And sometimes projectile pink vomit.

(I have strawberry protein supp :P)

Posted by: Gazhole

Warmup - Activation

Supine Glute Bridges 2x10
Wall Retractions 2x8
Glute Squats 2x15
Shoulder Dislocations 1x10 per arm

Warmup - Dynamic Flexibility

Shoulder Circles 2x10 each direction
Front Knee Lift 1x10 per leg
Sitting Rotation 1x10 each side
Standing Side Bend 1x10 per side
Butt Kickers 1x10 per leg
Sitting Front Bend 1x10

Workout - Week 2 (Upper Body)

(Superset 1 - 2:00 RI)
Overhead Press - 3, 3, 3, 3, 3, 3 @ x2 26KG DBs
Incline Bench Rows - 3, 3, 3, 3, 3, 3 @ x1 26KG DB

(Superset 2 - 1:00 RI)
Dips - 14, 14, 8+6 @ BW + 8KG
WG Pullups - 12, 10+2, 8 @ BW

(Superset 3 - 1:30 RI)
Bench Press - 8, 8, 6 @ x2 32KG DBs
Bent Over Rows - 8, 8, 8 @ x2 18KG DBs

***

A few dropped reps but im still really happy with this. Last time i was at this point (before i was ill) i couldnt get even one proper set of bench. Plus i rarely do Pullups rather than Chin Ups, and even though they're obviously harder i enjoyed them.

Pleased with the level of knackeredness im feeling now, and with my performance during the workout, so all in all a successful evening's work.

\m/

Posted by: Bakerboy

Good job, Gazhole!

Posted by: ReproMan

Nice liftin there Gaz!! Still rockin those supersets!! Atta boy!

Posted by: Gazhole

Quote:

Originally Posted by Bakerboy

Good job, Gazhole!

Thankyou, sir!

Much appreciated

Posted by: Gazhole

Quote:

Originally Posted by ReproMan

Nice liftin there Gaz!! Still rockin those supersets!! Atta boy!

Lol! Cheers dude! I've had to drop the weight a tad at the moment, but im actually finishing the workouts alive (barely...) so it's all worth it

.

Any plans for a new journal from your good self?

Posted by: Gazhole

Warmup - Activation

Supine Glute Bridges 2x10
Wall Retractions 2x8
Glute Squats 2x15
Shoulder Dislocations 1x10 per arm

Warmup - Dynamic Flexibility

Shoulder Circles 2x10 each direction
Front Knee Lift 1x10 per leg
Sitting Rotation 1x10 each side
Standing Side Bend 1x10 per side
Butt Kickers 1x10 per leg
Sitting Front Bend 1x10

Workout - Week 2 (Lower Body)

(Superset A - 2:00 RI)
Deadlifts - 3, 3, 3, 3, 3, 3 @ 115KG BB
Hack Squats - 3, 3, 3, 3, 3, 3 @ 90KG BB

(Superset B - 1:00 RI)
Good Mornings - 14, 14 @ 25KG BB
Step Ups - 14, 14 @ x2 14KG DBs

(Superset C - 1:30 RI)
Glute Ham Raises - 6, 6, 6 @ BW
Split Squats - 8, 8, 8 @ x2 20KG DBs

***

TOUGH workout today. Jesus...

Legs are killing me all over right now. Was very close to positive failure on the Split Squats at the end there, but i managed to keep it together, haha. Dropped a set off the second Super Set because my lower back was really taking some flak after Deadlifts/Hacks.

Good though, i may have dropped a set but i didnt drop any reps. I did have to pause during some of the later sets, but it wasnt for too long and i honestly cant remember which it was...so not a clean sheet today, but still pretty fucking impressed with myself.

Posted by: ReproMan

I'm pretty fucking impressed with you too. Those supersets are brutal! Great work!

Posted by: Gazhole

Quote:

Originally Posted by ReproMan

I'm pretty fucking impressed with you too. Those supersets are brutal! Great work!

Thanks a lot, man

And you're telling me they're brutal! Haha!

I've just realised that i cant get up...

Posted by: ReproMan

Quote:

Originally Posted by Gazhole

Thanks a lot, man

And you're telling me they're brutal! Haha!

I've just realised that i cant get up...

I'd still me lying on a mat in the gym!

Posted by: Gazhole

Quote:

Originally Posted by ReproMan

I'd still me lying on a mat in the gym!

Driving home was pretty interesting, i'll tell you that

Lol!

Definitely the toughest workout in this program so far.

Posted by: Malley

Well supersets are not for me. But nice workouts!

Posted by: ReproMan

Quote:

Originally Posted by Double D

Well supersets are not for me. But nice workouts!

Me neither, I'd rather my food stay in my stomach.

Posted by: Gazhole

Quote:

Originally Posted by Double D

Well supersets are not for me. But nice workouts!

Cheers man

Quote:

Originally Posted by ReproMan

Me neither, I'd rather my food stay in my stomach.

I came pretty close this time actually. I think it was the Split Squats that did it. About 5 minutes after i finished up and i was getting my stuff i thought "Oh crap...i'm gonna fill this locker..."

Posted by: Sweet_Dell

Great looking workout!

In your last workout I see that you have One Armed Overhead Squats. I think I might give these a try. It looks like it would be a great core workout!
Thanks for the idea! (I'm stealing it!)

Posted by: Gazhole

Quote:

Originally Posted by Sweet_Dell

Great looking workout!

In your last workout I see that you have One Armed Overhead Squats. I think I might give these a try. It looks like it would be a great core workout!
Thanks for the idea! (I'm stealing it!)

Don't worry, i probably stole it from somebody else :P.

And thankyou, it FELT like a good workout, haha. CT always kills my lungs.

Posted by: Gazhole

Warmup - Activation

Supine Glute Bridges 2x10
Wall Retractions 2x8
Glute Squats 2x15
Shoulder Dislocations 1x10 per arm

Warmup - Dynamic Flexibility

Shoulder Circles 2x10 each direction
Front Knee Lift 1x10 per leg
Sitting Front Bend 1x10
Standing Side Bend 1x10 per side
Butt Kickers 1x10 per leg
Sitting Rotation 1x10 each side

Workout - Week 3 (Upper Body)

(Superset A - 2:00 RI)
Bench Press - 3, 3, 3, 3, 3, 3 @ x2 36KG DBs
Bent Over Rows - 3, 3, 3, 3, 3, 3 @ x2 22KG DBs

(Superset B - 1:00 RI)
Overhead Press - 14, 14, 14 @ x2 16KG DBs
Incline Lying Rows - 14, 14, 14 @ x2 16KG DBs

(Superset C - 1:30 RI)
Dips - 8, 8, 8 @ BW + 14KG
Chin Ups - 8, 7+1, 4+4 @ BW + 6KG

***

Not a bad one today, i certainly feel this warmup phase has gone well. The next 3 week section i'll take the weights im using up a notch.

Booya.

Posted by: Malley

That was an incredible circuit workout!

Posted by: Gazhole

Quote:

Originally Posted by Double D

That was an incredible circuit workout!

Cheers, D! It's strange what you can come up with on the fly. I want the CT stuff to be totally unplanned, so i pretty much come up with it about three minutes before i start, lol.

I need to add a few more exercises to my list though, i think. Any suggestions?

Posted by: Malley

That is not my forte so no I have no suggestions. Wish I could help. Ask DOMS hes good at things like that.

Posted by: Bakerboy

Nice stuff!

I like mixing a lower body movement with and upper body movement for my circuits.

For example:
Front squats/ pullups
DB Lunges/ DB overhead presses
One legged RDL's/ one arm rows
One legged hops to high box/ clap pushups
Standing calf raises/ rollouts

Posted by: Gazhole

Quote:

Originally Posted by Bakerboy

Nice stuff!

Rollouts, good call. I forgot about them! Cheers dude!

I love circuits, theres a million things you can do with them.

What i tend to do is get an Upper, Core, Lower, Fullbody, Rest, Repeat thing going. I wanna hit all the bases every time. I'm almost obsessed wih balance :P.

Posted by: Gazhole

Quote:

Originally Posted by Double D

That is not my forte so no I have no suggestions. Wish I could help. Ask DOMS hes good at things like that.

Ah no worries, cheers for the tip!

How's things anyway?

Posted by: Malley

Things are good. Kids are doing well so all is well. Like I have said my job could be gone anytime, but oh well one door closes another opens!

Posted by: Gazhole

Quote:

Originally Posted by Double D

Things are good. Kids are doing well so all is well. Like I have said my job could be gone anytime, but oh well one door closes another opens!

Exactly. If you can get a job in the first place, chances are good for you to get another one. Are you looking just in case?

Posted by: Malley

Here and there I am. Not to concerned at the moment. Theres always unemployment and I wouldnt mind drawing that for a few months. That piece of shit company has to pay it so I think its awesome they have to pay me for not being there!

Posted by: Gazhole

Quote:

Originally Posted by Double D

Here and there I am. Not to concerned at the moment. Theres always unemployment and I wouldnt mind drawing that for a few months. That piece of shit company has to pay it so I think its awesome they have to pay me for not being there!

Lol!

FIGHT THE POWER, D!

Posted by: Malley

I figure if I could get the entire summer off, I would be a ripped basturd! I love to run and with all the time it would be on!

Posted by: Gazhole

Quote:

Originally Posted by Double D

I figure if I could get the entire summer off, I would be a ripped basturd! I love to run and with all the time it would be on!

That much time to devote soley to personal improvement would be the greatest thing ever. Just imagine how intense you could go in your workouts when all the other time could be spent sitting down!

Posted by: ReproMan

Quote:

Originally Posted by Gazhole

That much time to devote soley to personal improvement would be the greatest thing ever. Just imagine how intense you could go in your workouts when all the other time could be spent sitting down!

Hmmmm....

Posted by: Gazhole

Warmup - Activation

Supine Glute Bridges 2x10
Wall Retractions 2x8
Glute Squats 2x15
Shoulder Dislocations 1x10 per arm

Warmup - Dynamic Flexibility

Front Knee Lift 1x10 per leg
Shoulder Circles 2x10 each direction
Sitting Front Bend 1x10
Butt Kickers 1x10 per leg
Standing Side Bend 1x10 per side
Sitting Rotation 1x10 each side

Workout - Week 4 (Upper Body)

(Superset A - 2:00 RI)
Dips - 3, 3, 3, 3, 3, 3 @ BW + 20KG
WG Pull Ups - 3, 3, 3, 3, 3 ,3 @ BW + 10KG

(Superset B - 1:00 RI)
Single Arm Bench Press - 14, 14, 14 (Per Arm) @ x1 22KG DB
Bent Over Rows - 14, 14, 14 @ x2 14KG DBs

(Superset C - 1:30 RI)
Overhead Press - 8, 8, 8 @ x2 24KG DBs
Bench Rows - 8, 8, 8 (Per Arm) @ x1 24KG DB

***

Oh yes. I am a legend in my own time.

Maybe thats a little strong, but i'm really pleased with this. Being as this is the start of my "meat and potatoes phase" (my "starter for ten" phase was the last 3 weeks), i have taken the intensity back up to normal levels and found them tough, but manageable.

Thats the key word, isnt it? They were actually possible.

I was a little worried, because the first time i tried this program i attempted these weights right off the bat. I've never done a program of all supersets like this, and that was a mistake. Its tougher than i expected.

But the 3 weeks on a slightly lower intensity seems to have done the trick.

Very hard workout though.

As a side note, my back appears to have fucking exploded with all this rowing ive been doing. Its awesome.

Posted by: Bakerboy

Good job!

Posted by: Gazhole

Quote:

Originally Posted by Bakerboy

Good job!

Cheers, mofo!

Posted by: ReproMan

Quote:

Originally Posted by Gazhole

Oh yes. I am a legend in my own time.

Nice frickin workout man!

Posted by: Gazhole

Quote:

Originally Posted by ReproMan

Nice frickin workout man!

I'm also the Lord of One-Liners

.

And thanks very much, dude!

Posted by: Gazhole

Warmup - Activation

Supine Glute Bridges 2x10
Wall Retractions 2x8
Glute Squats 2x15
Shoulder Dislocations 1x10 per arm

Warmup - Dynamic Flexibility

Front Knee Lift 1x10 per leg
Shoulder Circles 2x10 each direction
Sitting Front Bend 1x10
Butt Kickers 1x10 per leg
Standing Side Bend 1x10 per side
Sitting Rotation 1x10 each side

Workout - Week 4 (Lower Body)

(Superset A - 2:00 RI)
Good Mornings - 3, 3, 3, 3, 3, 3 @ 55KG BB
Step Ups - 3, 3, 3, 3, 3, 3 (Per Leg) @ x2 26KG DBs

(Superset B - 1:00 RI)
Single Leg RDLs - 14, 14, 0 (Per Leg) @ x1 18KG DB (A tad too heavy.)
Dumbell Front Squats - 6 @ x2 32KG DBs (What the FUCK was i thinking!?)
Dumbell Front Squats - 11, 0 @ x2 26KG DBs

REST FOR 10 MINUTES AND THINK ABOUT WHAT A JACKASS YOU'VE BEEN.

(Superset C - 1:30 RI)
Overhead Squats - 8, 8, 8 @ 25KG BB (Purposely 2.5KG lighter. See below.)
Glute Ham Raises - 6, 6, 6 @ BW

***

Dear god. If there was an award for momentary idiocy i would win it.

I looked at the program on my PC wrong and saw 16KG as 18KG for Single Leg RDLs, so that ended up in me going too close to positive failure before i actually realised they were too heavy.

And what in the name of LUCIFER was i thinking by doing Front DUMBELL Squats at all? Let alone that heavy...bah. I dunno. I knew i should have gone with Hacks last night, but i was a fool.

The rest of it was pretty good, the only reason im not happy was because of that second superset. Had to take the OH Squats down to compensate, but i was pretty comfortable i could have gone heavier under non-shitty conditions.

Gonna stick with it next week as if it didnt happen, but ill be smarter. Have to see if i can handle my ACTUAL weights for legs, without fucking up the exercises like i did here.

I think i'll be okay, but stuff like this just annoys the shit out of me...

Posted by: ReproMan

That's the problem I seem to have when I try to adhere to a strict program. I fuck something up along the line eventually. No worries though man, workout still looks strong!

Posted by: Gazhole

Thats the thing, because of the lack of equipment and space in my gym, i have to organise things differently every week so that its actually possible for me to superset things.

If it was a regular workout itd be no problem.

Trying to work that sort of setup into a strict program...like you say, things are bound to fuck up once in a while :P.

But thanks dude, i thought the rest of the workout was alright, too!

Posted by: Gazhole

So yeah, im gonna TRY and log my diet aswell...

Weight: 180lbs

Total Calories: 3865

Grams/Cals/%

Fat: 85/765/20%
Sat: 35/315/8%
Poly: 3/30/1%
Mono: 16/144/4%

Carbs: 525/1914/50%
Fiber: 47/0/0%

Protein: 288/1153/30%

***

...i have NO idea what to think about that.

Posted by: Malley

I would drop the carbs down a bit and up the protein. I like my fat around 20-25%, so all good there.

Posted by: Gazhole

Quote:

Originally Posted by Double D

I would drop the carbs down a bit and up the protein. I like my fat around 20-25%, so all good there.

Yeah, i thought the carbs were a little high.

Im gonna have to start studying all this diet stuff. I dont think what i eat is too bad, but i really do need to read up some more :P.

Cheers for the advice man!

Posted by: Malley

I am not the best diet guy either, but hey I'm married and its not like I will ever compete or anything. Just as long as I am healthy I am happy.

Posted by: Gazhole

Quote:

Originally Posted by Double D

I am not the best diet guy either, but hey I'm married and its not like I will ever compete or anything. Just as long as I am healthy I am happy.

Yeah, me too. Health is the main thing with me really. Ive recently taken it down by about 400cals and its lowering the bf% nicely. Slowly but surely. But like you, im not gonna compete so im not going for the Tom Venuto look.

Though i doubt my girlfriend would mind, but she was telling me i was eating "way too many calories!!!!" last night. Apparently it's not healthy at all to be eating that much.

Aint they cute?

Posted by: Malley

Women. I get the whole, quit eating like a fckin rabbit comment. I have to eat greens with everything now, and while she likes greens I really dont. SHe doesnt know why I force myself to eat certain thing.

Posted by: Gazhole

Quote:

Originally Posted by Double D

Women. I get the whole, quit eating like a fckin rabbit comment. I have to eat greens with everything now, and while she likes greens I really dont. SHe doesnt know why I force myself to eat certain thing.

They really dont get it sometimes, do they? Hahaha. The re-ocurring comment for her is "Well missing a meal or two wont matter THAT much will it?" which would be fine, if she didnt say it so often :P.

Posted by: BoneCrusher

Quote:

Originally Posted by Double D

I get weird looks for bustin out the veggies from a plastic bag and eating them raw as snacks. "Ohhh you're one of those health nut people". I'm barely able to find the right website when I need a way to figure my caloric needs ...

... health nut.

Pushing almost 4000 calories at 185 is good stuff with the routine your hitting. Keep this behavior up and you're gonna get all huge and shit. What's your target weight Gazhole? I know you stated earlier you were goin' for conditioning and strength, but most guys have a dream weight they'd like to be able to maintain. I'm at just above 230ish right now .... mine's at around 240 to 250

Posted by: Gazhole

Quote:

Originally Posted by BoneCrusher

Pushing almost 4000 calories at 185 is good stuff with the routine your hitting. Keep this behavior up and you're gonna get all huge and shit. What's your target weight Gazhole? I know you stated earlier you were goin' for conditioning and strength, but most guys have a dream weight they'd like to be able to maintain. I'm at just above 230ish right now .... mine's at around 240 to 250

Thanks for stopping in, dude

Right now im shooting for around 200 @ 10% BF. That'd be enough for me really, any more than that and it'd start to be a struggle to maintain i think. After that ill just concentrate on getting my strength levels somewhere respectable :P haha.

But yeah, conditioning is my main goal right now, most probably for the next program aswell. That one is gonna be similar to this one, but with more of a range of rest intervals/rep ranges, and a full body 3x a week split.

The only times i have trouble hitting 3800/4000 are on weekends. You know what its like, you're not in work so you're schedule gets all messed up. I try my best, but sometimes it just doesnt happen, lol.

What about you? What are your goals right now?

Posted by: Gazhole

Food for yesterday:

Weight: 180lbs

Total Calories: 3418

Grams/Cals/%

Fat: 71/635/19%
Sat: 28/255/7%
Poly: 2/17/0%
Mono: 12/106/3%

Carbs: 478/1758/51%
Fiber: 39/0/0%

Protein: 258/1034/30%

Posted by: Gazhole

Weight: 180lbs

Total Calories: 3238

Grams/Cals/%

Fat: 61/546/17%
Sat: 20/179/6%
Poly: 4/35/1%
Mono: 13/117/4%

Carbs: 453/1668/52%
Fiber: 36/0/0%

Protein: 255/1020/32%

***

Had to skip a meal and training because extended family paid a surprise visit. Shall do some CT tomorrow though, probably all leg/core work with it being right next to Upper Body day.

Annoyed, since i would have gotten my full calorie intake with that extra meal, but hey. Family first

.

Just watched UFC DVD (from '04!) with a friend, and had a good laugh. Some of those guys are nuts. Reccomend me some good fights/events so i can track them down, it was a good watch.

Anyway, its half one in the morning so id better hit the sack :P.

Posted by: Gazhole

Weight: 180lbs

Total Calories: 3847

Grams/Cals/%

Fat: 57/514/13%
Sat: 21/185/5%
Poly: 1/8/0%
Mono: 3/27/1%

Carbs: 641/2343/61%
Fiber: 55/0/0%

Protein: 241/964/25%

***

Okay, so my carbs got a little out of control today, and i know ill probably pay for that, but hell...i just love pudding.

Posted by: Gazhole

Warmup + Circuit Training

Supine Glute Bridges 2x10
Wall Retractions 2x8
Glute Squats 2x15
Shoulder Dislocations 1x10 per arm

30s Rest

Inch Worms 1x5
Shoulder Circles 1x10 each direction
Front Knee Lift 1x10 per leg
Sitting Rotation 1x10 each side
Standing Side Bend 1x10 per side
Butt Kickers 1x10 per leg
Sitting Front Bend 1x10

30s Rest

Chin Ups x10
Pistols x12 per Leg
Reverse Crunches x30
Lateral Hops x20 Per leg

30s Rest

Plyo Push ups x15
Treadmills x15 per leg
Crunches x30
Hindu Squats x20

30s Rest

Jumping Jacks x50

30s Rest

Saxon Side Bends x 10 per side (+2.5KG)

30s Rest

10kg Dumbell swings x20

30s Rest

Prone Trunk Extensions 30s ISO x2 (10s Rest)

30s Rest

Planks 30s ISO x2 (10s Rest)

30s Rest

Static Stretching

TOTAL TIME = 32 mins

***

Fast session today. Trying to focus on explosive power (on stuff that's not isometric or saxon side bends...the latter would just be asking for trouble.) so i pretty much did everything with a 0/0/0 tempo where possible. Pretty knackered even now and it was a few hours ago, haha.

My quads are a little numb, my lower back is a tad funky, and all in all im happy.

Posted by: Gazhole

(For Yesterday)

Weight: 180lbs

Total Calories: 3858

Grams/Cals/%

Fat: 77/692/18%
Sat: 27/240/6%
Poly: 3/27/1%
Mono: 13/115/3%

Carbs: 539/1978/52%
Fiber: 44/0/0%

Protein: 289/1156/30%

Posted by: BoneCrusher

Quote:

Originally Posted by Gazhole

Thanks for stopping in, dude

My goal is 250 as a walk around weight. I'm 230ish with a 34" waist right now. I'll work out something for the climb the rest of the way up when I reach a point in life that I can focus on it. Till then I'm a gym rat same as everyone else here. I was 150 at 17 years old so I'm okay with where I am at 47. I was 210 when I first came to IM but 250 is the goal ...

Looks like your doin great here Gaz ... you're consistent and dedicated to your intentions. With that kind of mindset you can not go wrong.

You came to IM at what 16?

Posted by: Gazhole

Quote:

Originally Posted by BoneCrusher

Dayum, thats a pretty big change, 150-230! If you met any of your school friends now i think their heads would explode, haha. You seem to know your stuff, so i think its only a matter of time before that golden 250 rears its head, man

.

Yeah, i came here about 16 or 17 years old. I'll be 20 in the summer. Its been a mad few years. 4 years ago i weight 112lbs after coming off a bad bowel disorder. In a nutshell, i either got severely packed up or...the other way. My digestive system just couldnt regulate itself at all after a bout of regular illnesses and (i think) severe over-training from when i started weights without any knowledge (training twice a day every single day, and eating only 2 or 3 meals, and most of that was crap food).

At my lowest i was 8 stone (112lbs) and down to just one meal day, everything else i would eat id just throw up, and thats on the rare occasion i could actually bring myself to eat more than that.

Basically i got better, hit the books, joined here, and have been learning and improving everything since then. If it werent for the members on this site i dunno where the hell i'd be to be honest, especially in those early days.

But thanks for the compliments, i think im doing pretty well myself :-)

Posted by: Malley

Just to be able to do pistols with bw is impressive.

Posted by: Gazhole

Quote:

Originally Posted by Double D

Just to be able to do pistols with bw is impressive.

They need a LOT of work. Kinda sloppy at the moment, but ill get there eventually. Theyre incredibly tough, lol.

How you doing?

Posted by: Gazhole

Warmup - Activation

Supine Glute Bridges 2x10
Wall Retractions 2x8
Glute Squats 2x15
Shoulder Dislocations 1x10 per arm

Warmup - Dynamic Flexibility

Shoulder Circles 2x8 each direction
Front Knee Lift 1x10 per leg
Sitting Front Bend 1x10
Standing Side Bend 1x10 per side
Butt Kickers 1x10 per leg
Sitting Rotation 1x10 each side
Inch Worms 1x3 (4 sec iso at top)

Workout - Week 5 (Upper Body)

(Superset A - 2:00 RI)
Single Arm Overhead Press - 3, 3, 3, 3, 3, 3 (Per Arm) @ x1 28KG DB
Incline Lying Rows - 3, 3, 3, 3, 3, 3 @ x2 28KG DBs

(Superset B - 1:00 RI)
Tricep Press - 14, 14, 14 @ 90KG
Lat Pulldowns - 12+2, 10+4, 7+4 @ 80KG (I fucking hate this machine.)

(Superset C - 1:30 RI)
Bench Press - 8, 8, 7 @ x2 34KG DBs
Bent Over Rows - 8, 8, 8 @ x2 20KG DBs

***

Not too bad today. I have a slight pain in the front part of my left shoulder, but it just feels like fatigue from that last set of Bench. I'll see how that feels in the morning. I still have full ROM in my shoulder joint without the pain stopping me, so thats a good sign i guess.

I forgot the bag i put extra (doh!) so i had to use (gasp!) machine equivalents for Chins and Dips. I thought it would be a nice change. It wasnt. Stupid lat pulldown machine, its awful. It feels totally un-natural to me. The tri press one wasnt as bad, but it still sucked.

Wont be forgetting my bag again, i know that much. Sigh.

With that said, my upper body took a fair battering, so im happy with it.

Posted by: Bakerboy

Great job. That's great that you can do 12 pistols!

I think a lot of people- who think they have strong legs- couldn't do one with full range of motion. Do you ever do them holding weight?

Posted by: Gazhole

Quote:

Originally Posted by Bakerboy

Great job. That's great that you can do 12 pistols!

I think a lot of people- who think they have strong legs- couldn't do one with full range of motion. Do you ever do them holding weight?

In my dreams maybe, haha. Like i said, theres a lot of work to be done there.

But thats the weird thing though. IMO my squat is pretty poor around the 190-200 mark for 3 reps, but im pretty good at Overhead Squats, Pistols, Jump Squats...things like that.

Not great, but pretty good.

Posted by: Gazhole

Weight: 180lbs

Total Calories: 3662

Grams/Cals/%

Fat: 79/709/19%
Sat: 33/297/8%
Poly: 3/23/1%
Mono: 12/111/3%

Carbs: 523/1915/52%
Fiber: 44/0/0%

Protein: 262/1049/29%

Posted by: Malley

Nice work on the cals gettin up there a bit!

May need to lower the carbs a bit and up the protein.

BTW-I added you on myspace as TJ

Posted by: Gazhole

Quote:

Originally Posted by Double D

Nice work on the cals gettin up there a bit!

May need to lower the carbs a bit and up the protein.

BTW-I added you on myspace as TJ

I wondered who the hell that was!

And aye, i'm trying to figure out what to cut down on for the carbs, i'm new to all this diet stuff, its confusing as anything. Too many numbers :P.

Posted by: Gazhole

Yesterday:

Weight: 184lbs (I must have mis-weighed either before or now. It's unlikely i've put on 4 lbs in a day...)

Total Calories: 3872

Grams/Cals/%

Fat: 101/909/24%
Sat: 38/340/9%
Poly: 4/34/1%
Mono: 17/153/4%

Carbs: 517/1867/48%
Fiber: 51/0/0%

Protein: 269/1077/28%

***

Bad Gaz. BAD BAD GAZ.

DO NOT! Repeat, DO NOT eat another sausage roll as long as you live. Those things are like cholesterol wrapped in fat dipped in meat. Weird how one peice of food can take your carefully measured levels and fuck them. Haha.

If id have checked the packaging before dinner i'd have politely declined (thrown the thing back in my grandmother's face...nah, just kidding, she could kick my ass) because it has a massive 22.6g fat per serving!

We live and learn...

Posted by: BoneCrusher

You weigh yourself at the same time every day and hold a fairly steady routine?

Posted by: Gazhole

Quote:

Originally Posted by BoneCrusher

You weigh yourself at the same time every day and hold a fairly steady routine?

Every morning before breakfast but after the obligatory "emptying" of ones self

.

Maybe the scale is out of whack...

Posted by: Gazhole

Warmup - Activation

Supine Glute Bridges 2x10
Wall Retractions 2x8
Glute Squats 2x15
Shoulder Dislocations 1x10 per arm
Warmup - Dynamic Flexibility

Shoulder Circles 2x8 each direction
Front Knee Lift 1x10 per leg
Sitting Front Bend 1x10
Standing Side Bend 1x10 per side
Butt Kickers 1x10 per leg
Sitting Rotation 1x10 each side
Inch Worms 1x3 (4 sec iso at top)

Workout - Week 5 (Lower Body)

(Superset A - 2:00 RI)
Deadlifts - 3, 3, 3, 3, 3, 3 @ 120KG BB