Strength Dedication Ambition [Forum Archive]

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Strength Dedication Ambition

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Posted by: KelJu

You are doing some damn nice weight with those dips. I love dips. I consider them them the squat of the upper body.

Posted by: Gazhole

Quote:

Originally Posted by ReproMan

So, how are ya likin this new program? Looks like ya got a nice little setup there!

Man, its awesome stuff.

Really tough sessions, but they just fly by for some reason. I think its cos theres quite a few different things in there. Like i got ab work, the strength/speed focused portion at the start, a few lifts with some more volume, and then some grip work at the end. Its nice and varied.

I cant wait till i start seeing some results!

How're you doing now? Your knee okay?

Posted by: Gazhole

Quote:

Originally Posted by Double D

Nice workouts. I never saw anyone use split squats in the lower routine, but works for me. Thanks for the lbs posted, helps me out alot!

Thanks DD

I just like adding in some unilateral work, ive got single leg RDLs on one of the sessions aswell so that should be fun.

I was gonna put in Bulgarian Squats but with the Speed stuff i thought that might be fatal, and the way my legs STILL feel i think that was the right call, haha

.

Hows things with you?

Posted by: Gazhole

Quote:

Originally Posted by Bakerboy

Lookin' real good Gaz.

How do you like doing your core work first?

Cheers BB

Putting in the core work at the start is going goo so far, i think it definitely gets me more warmed up after my activation + dynamic flex. stuff, because those portions were lacking in direct core warmup.

I havent noticed any detriment to my other lifts either, so its all good. Thanks for that tip

Posted by: Gazhole

Quote:

Originally Posted by KelJu

You are doing some damn nice weight with those dips. I love dips. I consider them them the squat of the upper body.

Thanks man! They were damned heavy the other day, after benching that much and then doing the dips my hands were shaking, haha.

I totally agree though, i love dips too. Its such a satisfying movement when you can add any sort of extra resistence to your bodyweight. Fuck gravity!

Posted by: MCx2

Quote:

Originally Posted by Gazhole

How're you doing now? Your knee okay?

I've always needed surgery but I could get by before, now I've done it for good. Looks like it's cuttin time, as in cutting my knee open and fixing it..

Posted by: Gazhole

Quote:

Originally Posted by ReproMan

I've always needed surgery but I could get by before, now I've done it for good. Looks like it's cuttin time, as in cutting my knee open and fixing it..

Man, that sucks dude

.

Get it fixed!

Is it a bad injury? What have you done to it?

Posted by: MCx2

Quote:

Originally Posted by Gazhole

Man, that sucks dude

.

Get it fixed!

Is it a bad injury? What have you done to it?

When I was 16 I tore my ACL and my MCL ( i think). Either way 2 ligaments were completely blown. My mom just couldn't afford to get me surgery, so I went without, and it was ok for a long while, but I haven't been able to run full speed for over 10 years now. Can't play any sports that require me to run laterally, etc... When I popped it out last week (which happens 10 times a year, usually doesn't hurt) I must have done even more damage, cuz it constantly feels a bit out of place. I can't get parallel in a squat without major discomfort, no real pain, just a lack of ROM. I just gotta buck up and get the surgery, I just don't wanna waste my vacation time being laid up from surgery.

Posted by: Gazhole

Quote:

Originally Posted by ReproMan

Dayum...thats pretty harsh

.

It'd suck being laid up, but if its not causing you massive pain i guess you at least wait untill after the holidays? If its really bugging you though id just get in there and have the surgery. There'll be other summers, possibly even ones where you can run about or something.

Still sucks though, why cant we be like Steve Austin? Bionic legs would be great for squatting...

Posted by: MCx2

Quote:

Originally Posted by Gazhole

Dayum...thats pretty harsh

Yeah the only pain is that I can't do squats. I can do everything else though. I guess westside is on the back burner until I get this thing fixed.

Posted by: Double D

Actually on westside the only kind of squat you have to do is speed squats! And its only like 60% of what your one rep max would be.

Posted by: MCx2

Quote:

Originally Posted by Double D

Actually on westside the only kind of squat you have to do is speed squats! And its only like 60% of what your one rep max would be.

That's even worse. The quick movements would have me on my ass in no time.

Posted by: Double D

Awww.....I see. Cold just try the upper portion of it. Its the best part anyways.

Posted by: Gazhole

Warmup - Activation

Supine Glute Bridges - 2x12
Wall Retractions - 2x10
Kneeling Squats - 2x12
Shoulder Dislocations - 1x12 per arm

Warmup - Dynamic Flexibility

Front Knee Lifts - 1x14 per leg
Standing Side Bends - 1x12 per side
Sitting Front Bends - 1x12
Butt Kickers - 1x12 per leg
Shoulder Circles - 1x10 per arm per direction
Sitting Rotations - 14 per side

Core Work

Planks - 2x30s with 15 sec RI

15sec

Prone Trunk Extensions 2x15 with 15sec RI

Workout - CYCLE A (DE Upper)

Speed Bench - 3, 3, 3, 3, 3, 3, 3, 3, 3, 3 @ 45KG / 99lb BB (0:30 RI)

WG Pullups - 16, 5+4 (10sec RP) @ BW (1:30 RI)

Dips - 22, 12+8 (10sec RP) @ BW (1:30 RI)

Bench Rows - 8, 8, 8, 8 (Per Arm) @ x1 22KG / 48.4lb DB (1:45 RI)

Farmer's Walks (5mtr rep) - 4, 4, 4, 4 @ x2 38KG / 83.6lb DBs (1:30 RI)

***

Yeah, i forgot my fucking backpack that i use for chins and dips on friday...bugger! To compensate i decided to do incredibly high reps for both movements and cut a set. Couldnt finish two sets of either, haha.

Pretty crappy TBH.

Speed Bench was pretty good though, totally different to the regular slow controlled tempo of all the other lifting ive ever done, but enjoyable. I got some more funny looks off people haha.

Added an extra set of Farmer's Walks and was pleasantly surprised to find i could actually manage it, so my grip is definitely improving. Itll do me well because im going for a Deadlift PR tonight (135KG / 297lbs / 105% x 1 rep) so that'll be interesting to say the least.

I will get that 300lbs milestone before the end of this program! Ive been shooting for this for a while, and next up will be my 2x bodyweight Deadlift (364lbs / 165KG) so i hope all goes well with Westside, because ill more than likely be using it again if it does.

But aye, wasnt too happy with the Pullups/Dips, but was pleased with everything.

Posted by: Double D

You like those speed benches?

Posted by: Gazhole

Quote:

Originally Posted by Double D

You like those speed benches?

Speed Bench was great! Really fun to do

The DE stuff is actually a really good part of this program, because i enjoyed Speed Squats a lot as well. Theres something very satisfying about it...

Posted by: Gazhole

Warmup - Activation

Supine Glute Bridges - 2x12
Wall Retractions - 2x10
Kneeling Squats - 2x12
Shoulder Dislocations - 1x10 per arm

Warmup - Dynamic Flexibility

Front Knee Lifts - 1x10 per leg
Standing Side Bends - 1x10 per side
Sitting Front Bends - 1x10
Butt Kickers - 1x10 per leg
Shoulder Circles - 2x10 per arm per direction
Sitting Rotations - 10 per side

Core Work

Side Planks - 2x30s with 20 sec RI

15sec

Reverse Crunches (Slow Tempo) 2x20 with 20sec RI

Workout - CYCLE A (ME Lower)

Deadlifts
80KG / 176lbs x 10 (1:15 RI)
85KG / 187lbs x 6 (1:30 RI)
90KG / 198lbs x 6 (1:30 RI)
100KG / 220lbs x 3 (1:45 RI)
105KG / 231lbs x 3 (1:45 RI)
110KG / 242lbs x 3 (1:45 RI)
120KG / 264lbs x 2 (2:00 RI)
125KG / 275lbs x 1 (2:30 RI)
130KG / 286lbs x 1 (2:30 RI) - Current 1RM
135KG / 297lbs x 1 - New PR

Overhead Squats - 8, 8, 8 @ 30KG / 66lbs BB (1:45 RI)

Step Ups - 8, 8, 8 (Per Leg) @ x2 22KG / 48.4lbs DBs (1:45 RI)

Good Mornings - 10, 10, 10 @ 45KG / 99lbs BB (1:30 RI)

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

***

Woohoo!! Deadlift PR!!

That was possibly one of the best sessions ive ever had. Simply because ive never had that much weight on the bar before, haha. Felt so pumped holding that much up.

Every bit of my glutes ache today, especially around the hips, and my back is rather tender, but im alright. I cut the Static holds short because my right lat (the one i recently "injured") was starting to give me gip, so i thought it best to leave it than risk another injury in the second week of training.

Other than that, awesome workout. Everything felt great.

Loads of people came up to me when i was done with Deads and complimented me on the PR too, which hasnt happened before. Though because of people suddenely realising i might be able to give them advice my session overran by 20 minutes...bleh.

Still, i like the attention

Posted by: Double D

SWEET! A new PR! That always makes me happy!

Posted by: Gazhole

Quote:

Originally Posted by Double D

SWEET! A new PR! That always makes me happy!

Makes YOU happy?

I was bouncing off the fucking walls

Posted by: Gazhole

Yeah, so my internet connection is still down at home, and ive taken some time off work over easter. Im back now though, so here are my two workouts that you missed:

***

Warmup - Activation

Supine Glute Bridges - 2x12
Wall Retractions - 2x10
Kneeling Squats - 2x12
Shoulder Dislocations - 1x10 per arm

Warmup - Dynamic Flexibility

Front Knee Lifts - 1x10 per leg
Standing Side Bends - 1x10 per side
Sitting Front Bends - 1x10
Butt Kickers - 1x10 per leg
Shoulder Circles - 2x10 per arm per direction
Sitting Rotations - 10 per side

Workout - CYCLE B (DE Lower)

Speed Squats - 3, 3, 3, 3, 3, 3, 3, 3, 3, 3 @ 55KG / 121lbs BB (0:30 RI)

Single Leg RDLs - 8, 8, 8, 8 (Per Leg) @ x1 22KG / 48.4lbs DB (1:45 RI)

Overhead Squats - 10, 10, 10 @ 25KG / 55lbs BB (1:30 RI)

Glute Ham Raises - 6, 6, 6 @ BW (1:30 RI)

Plate Grips (15sec) - 1, 1, 1, 1 @ x2 20KG / 44lbs Plates (0:30 RI)

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

***

Warmup - Activation

Supine Glute Bridges - 2x12
Wall Retractions - 2x10
Kneeling Squats - 2x12
Shoulder Dislocations - 1x10 per arm

Warmup - Dynamic Flexibility

Front Knee Lifts - 1x10 per leg
Standing Side Bends - 1x10 per side
Sitting Front Bends - 1x10
Butt Kickers - 1x10 per leg
Shoulder Circles - 2x10 per arm per direction
Sitting Rotations - 10 per side

Core Work

Planks (30sec) - 1, 1 @ 20sec RI

Prone Trunk Extensions - 15, 15 @ 15sec RI

Workout - CYCLE B (DE Upper)

Speed Bench - 3, 3, 3, 3, 3, 3, 3, 3, 3, 3 @ 45KG / 99lbs BB (0:30 RI)

WG Chin Ups - 10, 7+3, 5+5 @ BW + 6KG / 13.2lbs (1:30 RI)

Overhead Press - 10, 10, 10 @ x2 22KG / 48.4lbs DBs (1:30 RI)

Bench Rows - 8, 8, 8, 8 (Per Arm) @ x1 22KG / 48.4lbs DB (1:45 RI)

Farmers Walks (5MTR) - 4, 4, 4 @ x2 38KG / 83.6lbs DBs (1:30 RI)

***

So yeah, a pair of pretty tough workouts there methinks. I cut ab work on the first one because i just plain forgot (damn this heat...) so added some extra grip work (i felt i needed it anyways).

The second workout was great apart from Chin Ups. I was tired that day, but still. I feel i could have done better. The rest was good though, havent done Overhead Press for a little while.

Wootage.

As for this week, tomorrow im going for a Squat PR, and then on Friday im going for a Bench PR to finish CYCLE B.

Wish me luck

Posted by: MCx2

Nice, well nice to have ya back!!

I love the DE days. I love westside period. Only did it for a few days, but I got couple buddies doing it and they absolutely love it. Good stuff.

Posted by: Gazhole

Quote:

Originally Posted by ReproMan

Nice, well nice to have ya back!!

I love the DE days. I love westside period. Only did it for a few days, but I got couple buddies doing it and they absolutely love it. Good stuff.

I just wish my net connection would activate so i stop having IM Withdrawal symptoms

And i love it too. The difference between the on DE + ME makes it a really fun program, ive gotta say.

Plus since you're pretty much tanked out because of the 1RMs or the low RI's on the speed work, theres more time for grip work \m/

Posted by: DOMS

Quote:

Originally Posted by Gazhole

Yeah, so my internet connection is still down at home, and ive taken some time off work over easter.

Alikelystory!

I know it! You're seeing another weight training forum! I can smell its server on your post!

Howcouldyou?!

Posted by: MCx2

Quote:

Originally Posted by DOMS

Alikelystory!

I know it! You're seeing another weight training forum! I can smell its server on your post!

Howcouldyou?!

Posted by: Gazhole

Quote:

Originally Posted by DOMS

Alikelystory!

I know it! You're seeing another weight training forum! I can smell its server on your post!

Howcouldyou?!

Im sorry DOMS...but we havent been clicking in bed lately.

Posted by: Gazhole

Warmup - Activation

Glute Bridges - 2x12
Wall Retractions - 2x10
Kneeling Squats - 2x10
Shoulder Dislocations - 1x10

Warmup - Dynamic Flexibility

Standing Knee Raises - 1x10
Shoulder Circles - 1x10
Sitting Front Bends - 1x10
Butt Kickers - 1x10
Standing Side Bends - 1x10
Sitting Rotations - 1x10

Core Work

Side Planks (30sec) - 1, 1 (Per Side) @ 30sec RI

30sec Rest

Reverse Crunches - 20, 20 @ 15sec RI

Workout - CYCLE B (ME Lower)

Hack Squats
65KG / 143lbs x 10 (1:15 RI)
70KG / 154lbs x 6 (1:30 RI)
75KG / 165lbs x 6 (1:30 RI)
80KG / 176lbs x 3 (1:45 RI)
90KG / 198lbs x 3 (1:45 RI)
95KG / 209lbs x 3 (1:45 RI)
100KG / 220lbs x 2 (2:00 RI)
105KG / 231lbs x 1 (2:30 RI)
110KG / 242lbs x 1 (2:30 RI) -1RM
115KG / 253lbs x 1 -New PR!

Romanian Deadlifts - 8, 8, 8 @ x2 32KG / 70.4lbs DBs (1:30 RI)

Split Squats - 10, 10, 10 (Per Leg) @ 40KG / 88lbs BB (1:30 RI)

Glute Ham Raises - 6, 6, 6 @ BW (1:45 RI) -Last set without assistance!

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

***

Bloody hell im tired. Really great workout. Hit all my marks and i couldnt be happier with it all!

PR speaks for itself, anything with those two letters after it is a great improvement, lol. Plus the last set of GHRs i did without assistance, though they were incredibly slow because of it, haha. Thats such a tough exercise.

Felt really light headed during the Split Squats too, i really hate those lately...

Still.

In other gym-related news, my quest to get a proper Squat Rack down there is gaining momentum. I FINALLY got to speak with the new General Manager of the place, and he seemed genuinely interested in the idea. I also have the backing of about half a dozen members, three gym attendants (including the senior), and two personal trainers who work for the gym.

It shouldny be this hard to get somebody to put a lump of metal in a room full of other lumps of metal, it really shouldnt...

Posted by: Bakerboy

Wow you are really kicking ass! Great workout Gaz.

It shouldny be this hard to get somebody to put a lump of metal in a room full of other lumps of metal, it really shouldnt...

LOL

Posted by: Gazhole

Quote:

Originally Posted by Bakerboy

Wow you are really kicking ass! Great workout Gaz.

It shouldny be this hard to get somebody to put a lump of metal in a room full of other lumps of metal, it really shouldnt...

LOL

Haha, cheers dude, but its Westside thats doing the ass-kicking. The ass in question is most definitely mine right now :P

And its ridiculous. Why does everything have to be stamped, signed in triplicated, photocopied, then taken to a meeting so people can talk about it for six hours before something is done about it?

Ive said to all of the staff there that i have a perfectly good Squat Rack at home that i can donate!

THEY JUST LAUGH!!!

Posted by: Gazhole

Also:

FB_in

Few new progress pictures uploaded. As well as one of when i visited "Semen World".

Thats not an innuendo. In the great Welsh countryside, there is a place called that...

Posted by: vortrit

Quote:

Originally Posted by Gazhole

Also:

FB_in

Few new progress pictures uploaded. As well as one of when i visited "Semen World".

Thats not an innuendo. In the great Welsh countryside, there is a place called that...

I hope you had a sexy time at semen world...

Posted by: MCx2

Dayyyyyum man, you're already setting PR's!

That's awesome!

Nice work on getting that ball rolling on getting probably the single most important piece of equipment in the gym. Hey better late than never.

Posted by: Gazhole

Quote:

Originally Posted by vortrit

I hope you had a sexy time at semen world...

It wasnt as sexy as you'd think.

Its more of a bovine brothel...

Posted by: Gazhole

Quote:

Originally Posted by ReproMan

Dayyyyyum man, you're already setting PR's!

That's awesome!

Nice work on getting that ball rolling on getting probably the single most important piece of equipment in the gym. Hey better late than never.

Cheers dude! The Squat wasnt as tough as my Deadlift PR was last week, but it wasnt a walk in the park. I was so fatigued after that last single, lol. I looked at my program and nearly cried when i saw split squats :P.

And yeah, every gym needs a squat rack. If nobody else is gonna complain then i will, because i want one there, yknow? The rest of the setup is pretty good for freeweights. They have dumbells that go from 1KG to 42KG, and a good selection of plates (Though they only go up to 20KG/45lbs. No 100's!!!).

The only thing i really have grounds to bitch about is the lack of a rack. *shrugs*.

Posted by: Gazhole

Warmup - Activation

Glute Bridges - 2x12
Wall Retractions - 2x10
Kneeling Squats - 2x10
Shoulder Dislocations - 1x10

Warmup - Dynamic Flexibility

Standing Knee Raises - 1x10
Shoulder Circles - 1x10
Sitting Front Bends - 1x10
Butt Kickers - 1x10
Standing Side Bends - 1x10
Sitting Rotations - 1x10

Core Work

Planks (30sec) - 1, 1 @ 30sec RI

30sec Rest

Reverse Crunches (Fast Tempo) - 20, 20 @ 10sec RI

Workout - CYCLE B (ME Upper)

Bench Press
50KG / 110lbs x 10 (1:15 RI)
55KG / 121lbs x 6 (1:30 RI)
60KG / 132lbs x 6 (1:30 RI)
65KG / 143lbs x 3 (1:45 RI)
70KG / 154lbs x 3 (1:45 RI)
75KG / 165lbs x 3 (1:45 RI)
80KG / 176lbs x 2 (2:00 RI)
85KG / 187lbs x 1 (2:30 RI)
90KG / 198lbs x 1 (2:30 RI) -1RM
95KG / 209lbs x 1 -New PR!

WG Pullups - 8, 8, 6+2 @ BW + 7KG / 15.4lbs (1:45 RI)

Dips - 8, 8, 8 @ BW + 18KG / 39.6lbs (1:45 RI)

Bent Over Rows - 10, 10, 10 @ x2 18KG / 39.6lbs DBs (1:30 RI)

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

***

Workout was great, but over-ran by about 20 minutes because i was waiting for my gym's ONLY adjustable barbell/bench+rack combo to become available. For god's sake...

Still. Ended up talking to some guy down there about general construction and building thingys. Basically about the right way to put up a lintel when renewing windows.

The solution is apparently getting a huge guy to do it for you. I love tradespeople...

Anyway, new Bench PR when i finally got on there! Woot all the way for that one, was once again pretty easy. Rest of the session went really well. Gym was packed today though...

One of my mates who's coming off a badly ruptured lumbar disc (pushing 18 months ago) was doing Deadlifts today. He's still putting up 5KG more than me, the bastard, haha. Great guy though, all the respect to him for keeping training after that.

Awesome.

Posted by: DOMS

Nice job on the PR, man!

How much do you weigh? And please, for the love of God, don't reply using stones.

Posted by: Bakerboy

Great job!

Posted by: MCx2

So.... You plan on gettin PR's every workout or what??

Kick ass man.

Posted by: Gazhole

Quote:

Originally Posted by DOMS

Nice job on the PR, man!

How much do you weigh? And please, for the love of God, don't reply using stones.

haha, i weigh 180lbs at the moment. Which, by-the-by, is 13 stones, lol.

Thanks, though, dude

Posted by: Gazhole

Quote:

Originally Posted by Bakerboy

Great job!

Cheers, BB

Posted by: Gazhole

Quote:

Originally Posted by ReproMan

So.... You plan on gettin PR's every workout or what??

Kick ass man.

Thanks, dude

Pretty much every ME workout, yeah! In one complete run-through of the program i came up with, i can add 11lbs to all 4 lifts (Dead, Squat, Bench, Good Mornings) and im at least gonna do two run-throughs.

It all depends on how my body holds out, yknow?

Posted by: Double D

Looks like your hitting PR's on a regular basis, very nice.

Posted by: Gazhole

Quote:

Originally Posted by Double D

Looks like your hitting PR's on a regular basis, very nice.

Thanks, DD.

It feels good!

Posted by: Double D

Whether its extra reps, longer tempos, or more weight it always feels good to exceed your prior attempt!

Posted by: Gazhole

Quote:

Originally Posted by Double D

Whether its extra reps, longer tempos, or more weight it always feels good to exceed your prior attempt!

Agreed! The feeling of knowing that you're better than before is awesome!

Posted by: Gazhole

28 Month's Growth In A Picture (1024x768)

Posted by: DOMS

Quote:

Originally Posted by Gazhole

28 Month's Growth In A Picture (1024x768)

Great going!

You need to hit the tanning bed a couple of times, though.

Posted by: Gazhole

Quote:

Originally Posted by DOMS

Great going!

You need to hit the tanning bed a couple of times, though.

Thats ironic actually, because i went hiking with my girlfriend last week and got really badly burned on my upper body. It then turned to a tan about a day or two ago.

I guess it hasnt helped much :P.

Thankyou though! Its been an awesome 28 months

Posted by: Gazhole

Warmup - Activation

Glute Bridges - 2x12
Wall Retractions - 2x10
Kneeling Squats - 2x12
Shoulder Dislocations - 1x10

Warmup - Dynamic Flexibility

Standing Knee Raises - 1x10 Per Leg
Standing Side Bends - 1x10 Per Side
Sitting Front Bends - 1x10
Butt Kickers - 1x10 Per Leg
Shoulder Circles - 2x10 Per Arm Per Direction
Sitting Rotations - 1x10 Per Side

Core Work

Side Planks - 2x30sec @ 20sec RI

30sec RI

Prone Trunk Extensions - 2x20 @ 20sec RI

Workout - CYCLE C (DE Lower)

Speed Squats - 3, 3, 3, 3, 3, 3, 3, 3, 3, 3 @ 60KG / 132lbs BB (0:30 RI)

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

Step Ups - 10, 10, 10 (Per Leg) @ x2 20KG / 44lbs DBs (1:30 RI)

Glute Ham Raises - 6, 6, 6 @ BW (1:30 RI) -Last set without assitance.

Plate Holds (15sec) - 1, 1, 1, 1 @ x2 20KG / 44lbs Plates (0:30 RI)

***

All in all another great workout.

Speed Squats were heavier after my recent PR, which was...interesting. Interesting as in a slow death cut up into short bursts with thirty second rest intervals.

Decided to do higher reps across the board for some reason, but it certainly fucked my legs up, haha. Was sweating like mad during the Step Ups.

Lower back got hit pretty hard today aswell, which effected my form a bit on GHRs, so im gonna have to concentrate a bit more with those next time.

Still, great workout

Posted by: goob

Quote:

Originally Posted by Gazhole

28 Month's Growth In A Picture (1024x768)

Don't worry Gaz. We'll find that damn vampire that took your blood.....

Posted by: DOMS

Posted by: Double D

Dude you dont even look like the same person. Nice work!

Posted by: MCx2

Quote:

Originally Posted by Gazhole

28 Month's Growth In A Picture (1024x768)

Nice fucking work man!

I love the caption.

Quote:

It's amazing what 28 months can do
(same shitty haircut though)

Posted by: Gazhole

Quote:

Originally Posted by goob

Don't worry Gaz. We'll find that damn vampire that took your blood.....

lol, ive been trying to find him my whole life. I think his name is "ComputerGames".

Posted by: Gazhole

Quote:

Originally Posted by Double D

Dude you dont even look like the same person. Nice work!

Thanks, DD

Its kinda spooky, though, isnt it? Lol. My face just kinda inflates between the two pictures :P.

Posted by: Gazhole

Quote:

Originally Posted by ReproMan

Nice fucking work man!

I love the caption.

Thanks, man

But yeah, i speak the truth. I've had the same haircut since about 2002, lol.

Posted by: Gazhole

Just jotting some ideas down so i can figure out something solid when i go on lunch today:

***
Program Ideas.

PHASE 1 (Conditioning) - DE Movement at start (1/1/1/1 tempo), followed by 3 movements over 2-3 sets in a tri-set at higher reps (12-16 - controlled tempo), ends with grip work.

PHASE 2 (Hypertrophy) - DE Movement at start (1/1/1/1 tempo), followed by 2-3 separate movements over 2-3 sets at mid-range reps (6-10 - possibly 4/1/2/1?), ends with grip work.

PHASE 3 (Strength) - One Day replaces DE movement with warmup sets ending in 1RM attempt, followed by 2-4 separate movements over 3-4 sets at low-midrange reps (5-8 - controlled tempo), ends with grip work.

Other two days use DE work instead of ME work, the other 3 lifts dont utilise tempo.

***

Probably 3 days a week, either full body or upper/lower. Just trying to put something together with actual PHASES for once...

Posted by: Double D

How long are each phase?

Posted by: Gazhole

Quote:

Originally Posted by Double D

How long are each phase?

I was thinking Conditioning - 2 Weeks, and the other two are 4 weeks. I suppose i could make all 3 of them 4 weeks, i guess it depends on how my conditioning holds out.

Posted by: Double D

Sounds ok to me.

Posted by: fufu

Quote:

Originally Posted by Gazhole

28 Month's Growth In A Picture (1024x768)

wowz!

Posted by: Gazhole

Quote:

Originally Posted by Double D

Sounds ok to me.

Good!

What about the tempo for Hyp phase, tho? 4/1/2/1 or 4/1/1/1?

Dont they say a more rapid concentric portion is optimal for hypertrophy?

Posted by: Double D

Elaborate a bit on that for me.

Whenever I write tempo I write it:

Eccentric/Iso/Concentric

Posted by: Gazhole

Quote:

Originally Posted by fufu

wowz!

*bowz*

Posted by: Gazhole

Quote:

Originally Posted by Double D

Elaborate a bit on that for me.

Whenever I write tempo I write it:

Eccentric/Iso/Concentric

Ah right, sorry!

Yeah its - Eccentric/Iso/Concentric/Iso.

Though the second iso is probably superfluous.

Posted by: Double D

I was thinking I was missing something, haha

Anything with from a 3-10 second eccentric I like to play with. Sometimes maybe a bit longer. The iso's can go for a while. I have did 3 minute iso dips. Those are incredibly tough!

Posted by: Gazhole

Friday:

Warmup - Activation

Glute Bridges - 2x12
Wall Retractions - 2x10
Kneeling Squats - 2x12
Shoulder Dislocations - 1x10

Warmup - Dynamic Flexibility

Standing Knee Raises - 1x10 Per Leg
Standing Side Bends - 1x10 Per Side
Sitting Front Bends - 1x10
Butt Kickers - 1x10 Per Leg
Shoulder Circles - 2x10 Per Arm Per Direction
Sitting Rotations - 1x10 Per Side

Workout - CYCLE B (DE Upper)

Speed Bench - 3, 3, 3, 3, 3, 3, 3, 3, 3, 3 @ 50KG / 110lbs BB (0:30 RI)

WG Pullups - 12, 12, 12 @ BW (1:30 RI)

Dips - 18, 18, 0 @ BW (1:30 RI)

Bench Rows - 8, 8, 8, 8 (Per Arm) @ x1 22KG / 48.4lbs DB (1:45 RI)

***

Grr. Friday was annoying.

- I realised that id missed my DE Upper workout for Cycle B, but still moved onto Cycle C regardless.

- I arrived at the gym late.

- I forgot my backpack for Pullups/Dips.

- I had to wait 20 minutes for the ONLY bench/barbell

- Nobody on the gym staff thought to tell anybody that they were closing an hour early. Theyve literally changed the gym opening hours in the last week!

All in all it was a disaster. I think i got the best i could out of it under the circumstances, lol. No core or grip work because of it. No weighted Pulls/Dips. Sigh!

Posted by: Gazhole

Today:

Warmup - Activation

Glute Bridges - 2x10
Wall Retractions - 2x10
Kneeling Squats - 2x10
Shoulder Dislocations - 1x10 Per Arm

Warmup - Dynamic Flexibility

Standing Knee Raises - 1x10 Per Leg
Standing Side Bends - 1x10 Per Side
Sitting Front Bends - 1x10
Butt Kickers - 1x10 Per Leg
Shoulder Circles - 1x14 Per Arm Per Direction
Sitting Rotations - 1x10 Per Side

Core Work

Planks - 2x30sec @ 20sec RI

30sec Rest

Reverse Crunches - 2x20 @ 15sec RI

Workout - CYCLE C (ME Lower)

Good Mornings
30KG / 66lbs x 10 (1:15 RI)
35KG / 77lbs x 6 (1:30 RI)
40KG / 88lbs x 6 (1:30 RI)
45KG / 99lbs x 3 (1:45 RI)
50KG / 110lbs x 3 (1:45 RI)
55KG / 121lbs x 3 (1:45 RI)
60KG / 132lbs x 2 (2:00 RI)
65KG / 143lbs x 1 (2:30 RI)
70KG / 154lbs x 1 (2:30 RI) -1RM
75KG / 165lbs x 1 -New PR!

Overhead Squats - 8, 8, 8 @ 25KG / 55lbs BB (1:45 RI)

Split Squats - 8, 8, 8 (Per Leg) @ 50KG / 110lbs BB (1:45 RI)

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

***

Overshot by about 10 minutes because i was waiting for equipment again. The gym is getting really busy lately, i dont know what the problem is, haha.

Still, new PR on Good Mornings! So thats something to grin about at least.

Really intense workout actually. Legs are killing me. Didnt have time or energy to do Single Leg RDLs today, that PR really took it outta my lower back.

Awesome stuff! After Friday's stress-fest i needed to knock one out of the park today \m/.

Posted by: Bakerboy

Nice wo Gaz. Congrats on the PR.

What type of planks did you do?

Posted by: MCx2

Good lookin good mornings my friend! WTG on the PR!!!

You're setting a Fufu type pace on these PR's, simply awesome.

Posted by: Gazhole

Quote:

Originally Posted by Bakerboy

Nice wo Gaz. Congrats on the PR.

What type of planks did you do?

Regular ones this time. Getting much more stable with them, i actually wasnt shaking like a mofo today, lol!

I do Side Planks aswell. Those are pretty cool aswell. Sometimes i cant seem to get the form right though.

And thankyou

Hows things?

Posted by: Gazhole

Quote:

Originally Posted by ReproMan

Good lookin good mornings my friend! WTG on the PR!!!

You're setting a Fufu type pace on these PR's, simply awesome.

Lol! That guy's PRs are insane!

Thanks though dude

I had to clean the bar up there each time to do them aswell, lol. The last weight seemed a little too heavy for that though. I ended up cleaning less, and getting two guys to put weight on syncronised while i had the bar on my back.

That was pretty interesting...

How goes it with you?

Posted by: vortrit

Nice looking workouts. What do your current stats look like?

Posted by: Gazhole

Quote:

Originally Posted by vortrit

Nice looking workouts. What do your current stats look like?

Cheers, man

PRs, Bodyweight/height, or Measurements?

PRs are in sig, bodyweight is about 180atm and i've been about 5'10"...forever :P.

Not too sure about measurements though. Something like 15.5"-16" arms, 13" Forearms, 40"-42" Chest, 24"-25" Thighs, and 15" Calves. Neck is about 16", waist is 34"-35".

Something like that :P

Hows things?

Posted by: vortrit

Quote:

Originally Posted by Gazhole

Cheers, man

Exellent. I've been making pretty good gains since I joined a new gym with a lot of equipment. The only problem was I have to work out in the morning but now that I'm doing it it's not really too bad. I've been making pretty good gains. Now if I can just get stronger.

Posted by: DOMS

Nice job on the PR, you piece of shit.

Everyone is getting PRs except me.

Posted by: fufu

Congrats on the PR, now that you have nicely converted your lifts into poundage I can read this journal more.

Btw, are you putting on weight?

Posted by: Gazhole

Quote:

Originally Posted by vortrit

Just keep cycling Hypertrophy + Strength phases/programs. Thats worked the best for me, though this is most serious ive ever been about strength gains, lol.

Respect to you for training in the mornings, thats majorly tough

.

I always have sucky workouts in the morning, not enough carbs in me, lol.

Hows your program looking?

Posted by: Gazhole

Quote:

Originally Posted by DOMS

Nice job on the PR, you piece of shit.

Everyone is getting PRs except me.

Sorry, that made me laugh outloud.

Piece of shit?

Have you any idea why you're not PRing? Maybe we can get a "brain-trust" together here!

Posted by: DOMS

Quote:

Originally Posted by Gazhole

Sorry, that made me laugh outloud.

Piece of shit?

Have you any idea why you're not PRing? Maybe we can get a "brain-trust" together here!

I'm doing HIT now. It doesn't use increased weight for intensity, it uses shorter RIs and tempo variation, instead. I won't be using weights at my 4 rep max until I'm done with HIT. Which may not be for a month or two.

Posted by: Gazhole

Quote:

Originally Posted by fufu

Congrats on the PR, now that you have nicely converted your lifts into poundage I can read this journal more.

Btw, are you putting on weight?

Haha, excellent! Please do stop by more, dude

Thanks for the congrats

its nothing compared to your monumental PR run though!

But no, im still around the 180-182 mark. Im not really trying to put on weight at the moment, though. Keeping my calories on the low side of 3800-4000.

Posted by: Gazhole

Quote:

Originally Posted by DOMS

Ah right, thats okay then.

How are you finding HIT? Ive been looking into Tempo's and stuff lately. It looks pretty tough!

Posted by: DOMS

Quote:

Originally Posted by Gazhole

Ah right, thats okay then.

How are you finding HIT? Ive been looking into Tempo's and stuff lately. It looks pretty tough!

Check out my journal.

The stuff is crazy. After the first set and a half, it's all mental. You've gotta will yourself through that type of workout. The tempo for HIT (at least the one given to me by Archy) is 4/1/2/1.

Posted by: fufu

Quote:

Originally Posted by Gazhole

Haha, excellent! Please do stop by more, dude

Will do.

Quote:

Originally Posted by Gazhole

Thanks for the congrats

its nothing compared to your monumental PR run though!.

lawl, thanks, but people gotta know I can pretty much dedicate my life to eating and lifting other than school. Plus I am on a nice cal surplus.

Quote:

Originally Posted by Gazhole

But no, im still around the 180-182 mark. Im not really trying to put on weight at the moment, though. Keeping my calories on the low side of 3800-4000.

Damn, that is alot of cals, but I guess I am pretty much in the same range as far as maintaining. It kind sucks that the bigger you get the more you have to eat to maintain that weight.

Posted by: Gazhole

Warmup - Activation

Glute Bridges - 2x12
Wall Retractions - 2x10
Kneeling Squats - 2x12
Shoulder Dislocations - 1x12

Warmup - Dynamic Flexibility

Standing Knee Raises - 1x10 Per Leg
Standing Side Bends - 1x10 Per Side
Sitting Front Bends - 1x10
Butt Kickers - 1x10 Per Leg
Shoulder Circles - 1x14 Per Arm Per Direction
Sitting Rotations - 1x10 Per Side

Core Work

Prone Trunk Extensions - 2x30sec @ 20sec RI

30sec Rest

Crunches - 2x20 @ 15sec RI

Workout - CYCLE C (DE Upper)

Speed Bench - 3, 3, 3, 3, 3, 3, 3, 3, 3, 3 @ 50KG / 110lbs BB (0:30 RI)

Incline Rows - 10, 10, 10 (Per Arm) @ x2 20KG / 44lbs DBs (1:30 RI)

Dips - 10, 10, 10 @ BW + 16KG / 35.2lbs (1:30 RI)

Supine Rows - 8, 8, 8, 8 @ BW + 10KG / 22lbs (1:45 RI) -Easy. Try 15/20KG next time.

Farmer's Walks (5mtr reps) - 4, 4 @ x2 42KG / 92.4lbs DBs (1:30 RI) -PR, lol.

Plate Pinches (20sec) - 1, 1 @ x2 20KG / 44lbs Plates (0:30 RI)

***

Woot! Great session today. Everything was awesome, as usual atm, lol.

Last few days ive been having trouble sleeping, so thats been effecting my energy levels, but today it was a tad better. I think its because the weather is getting hotter and i hate the heat. Theres only one good reason to thrash about in bed and she lives 30 miles away.

Stupid heat.

Anyway...

I think the speed bench is getting better. My reps seem to be just as fast, but a lot more controlled.

Rest of the workout was good. Havent done Supine Rows very much before. Probably two sets other than today..ever. Really liked them, gonna definitely put them as a main exercise in my next program. They just felt really comfortable.

Farmers Walk's got a PR today aswell. Never done 42s before \m/.

So yeah. Knackered. Got two days off work though thankfully. Plenty of time to test out my new 5.1 surround sound computer speakers

Posted by: Gazhole

Quote:

Originally Posted by DOMS

I was about to do the rounds actually, ill be sure to take a look at a few of your workouts

.

I've heard from a lot of people that HIT is a real psychological test, as well as physical obviously.

Its a good think the workouts are so short!

Posted by: Gazhole

Quote:

Originally Posted by fufu

lawl, thanks, but people gotta know I can pretty much dedicate my life to eating and lifting other than school. Plus I am on a nice cal surplus.

Dude, either way it takes hard work, knowledge, and a whole lot of dedication. You could just sit on your ass, or have average workouts. But instead you're pushing your boundaries every session

Quote:

Originally Posted by fufu

Damn, that is alot of cals, but I guess I am pretty much in the same range as far as maintaining. It kind sucks that the bigger you get the more you have to eat to maintain that weight.

It seems like a lot, but like you say, it takes even MORE to get any sort of added mass, lol. I dread to think how much the mass monsters like Ronnie or Jay are eating. It doesnt bear thinking about!

Posted by: vortrit

Quote:

Originally Posted by Gazhole

.

I always have sucky workouts in the morning, not enough carbs in me, lol.

Hows your program looking?

I actually like the mornings. I get up and I've got usually got a couple of hours to pack down some food, etc. It's much better than I thought it would be and I am really impressed with my gains. A lot of that is probably due to getting around some better equipment though with more weight. My old gym only had 50 lbs dumbbells and a smith machine, some treadmills, etc.

I am currently doing push/pull/legs, but once I cycle through and unload I believe I am going to be going to full body. Something like.

Monday: Strength

Wed: Hypertrophy

Fri: Endurance

Or something like that.

Posted by: Gazhole

Quote:

Originally Posted by vortrit

Lol, 50lbs DBs and a Smith is probably the worst gym ever, haha. Though i did Supine Rows with the smith today. I actually found a use for it

.

I think i've done a setup similar to that split before.

Fullbody programs are excellent anyways. Ill be switching back to one after Westside. I usually alternate program splits from Upper/Lower, to Fullbody and back and forth.

You'll love how knackering it is

Posted by: vortrit

Quote:

Originally Posted by Gazhole

Lol, 50lbs DBs and a Smith is probably the worst gym ever, haha. Though i did Supine Rows with the smith today. I actually found a use for it

Yeah, I may very well do something like that. I only signed up for that gym because I could get in there 24 hrs. a day, but there's a lot of things 50 pounds just won't work for me with anymore. There was that and an EZ-Curl bar, some machines, etc. The new gym has quit a bit, however.

Posted by: Gazhole

Quote:

Originally Posted by vortrit

The one thing my gym has in its favour is an awesome range of Dumbells. They go from 1kg to 42kg, which is pretty good (roughly 2lbs to 90lbs).

Though it has no squat rack and only one adjustable barbell. But im working on that, haha. The general manager WILL obey me!

Posted by: vortrit

Quote:

Originally Posted by Gazhole

Nice. My new gym has 2 squat racks, several benches, etc. Also dumbbells go from 2 lbs to 120 lbs. There is usually not too many people there when I'm there either, at least in the free weight room.

Posted by: Gazhole

Quote:

Originally Posted by vortrit

Nice. My new gym has 2 squat racks, several benches, etc. Also dumbbells go from 2 lbs to 120 lbs. There is usually not too many people there when I'm there either, at least in the free weight room.

Well, your gym kicks my gym square in the crotch

Posted by: vortrit

Quote:

Originally Posted by Gazhole

Well, your gym kicks my gym square in the crotch

Yeah, and it's only 20 dollars a month, which is around 10 pounds.

Posted by: Gazhole

Quote:

Originally Posted by vortrit

Yeah, and it's only 20 dollars a month, which is around 10 pounds.

I hate you.

Posted by: MCx2

Quote:

Originally Posted by Gazhole

Well, your gym kicks my gym square in the crotch

Wow, 20 is pretty damn cheap. I pay 30 and thought I was hot soup.

Posted by: vortrit

Quote:

Originally Posted by Gazhole

I hate you.

I don't blame you.

Posted by: Gazhole

Quote:

Originally Posted by ReproMan

Wow, 20 is pretty damn cheap. I pay 30 and thought I was hot soup.

What is wrong with you people!?

I pay $90 a month!

Its the only decent one around here. The other good one is about 25 minutes away, and thats a bit too far than i feel like driving 3 times a week.

Bah!

Posted by: Gazhole

Quote:

Originally Posted by vortrit

I don't blame you.

Eh, you're alright!

Posted by: vortrit

Quote:

Originally Posted by Gazhole

Eh, you're alright!

Thanks. I'm glad I didn't mention the unlimited free tanning that came with the membership.

Posted by: MCx2

Quote:

Originally Posted by vortrit

Thanks. I'm glad I didn't mention the unlimited free tanning that came with the membership.

Posted by: Gazhole

Quote:

Originally Posted by ReproMan

Keep it together!!!

Posted by: Double D

You like those speed benches?

Posted by: Gazhole

Quote:

Originally Posted by Double D

You like those speed benches?

Dude, the DE Bench + Squat exercises are great!

Im adding them as a permenant feature of my next program. Really enjoyable, really tiring! Lol.

Plus its another thing i do that the newbies at my gym can scoff at behind my back

. They dont quite know what to think of 80% of the stuff i do, haha.

Posted by: Double D

Yeah they see a guy load up a bar with about half the weight that you are used to they think thats funny. I normally do speed benching with about 205 or so. Now that sucks. I hate messing with low weights whenever I am used to pushing alot more, but it pays off in the end.

Posted by: Gazhole

Quote:

Originally Posted by Double D

Yeah they see a guy load up a bar with about half the weight that you are used to they think thats funny. I normally do speed benching with about 205 or so. Now that sucks. I hate messing with low weights whenever I am used to pushing alot more, but it pays off in the end.

Lol, 205 is LOW for you!

Thats basically my 1RM

I know what you mean though. They sorta look at you and laugh amongst themselves like you dont know what you're doing. Never mind that you're bigger, stronger, and more conditioned than they are...

The other one i get is when im doing ME Bench and i need help unracking the bar, so obviously i call a spot over. I say "Going for three reps!" and they unrack, i do my three reps and hold it, expecting them to actually SPOT me and help rack the bar, and what do they say?

"Come on! You've got another few reps in you here!"
"No, thats my three reps."
"What?"
"Will you just rack the fucking bar!?"

Like...theyre having an argument with me WHILE im holding a barbell up there. Its a miracle i have the energy left for a PR attempt after those ungodly isometrics.

Idiots!!!

Posted by: Double D

Haha....I'd tell em I am working up to a 3 rm. And whenever I get there I will fuckin tell ya. So whenever I say I am done, and then you give them the "I am goin to fuckin kill you look".....and then its all downhill from there!

Posted by: Gazhole

Went for a workout today, got about 2 sets into it and just felt my energy fall through the ground and into the ether.

Will try again on Tuesday, but i may take an unload week to split this program up into two to avoid overtraining if that is in fact what today was.

Fucking CNS!

Posted by: Double D

Id just take a week off now. Dont wait if your body is sayin now then by all means listen to it.

Posted by: Gazhole

You speak with logic. I hate the way overtraining can jump on you like this.

You reckon a full week off or an unload week? Im thinking i may as well go for a week off.

Posted by: Double D

I like off weeks, lets me catch up on "ME" time.

Posted by: Gazhole

Yeah i'll probably take a week off then.

Still working on new program aswell. It's starting to shape up, theres just so much to think about, lol.

Posted by: Gazhole

I already hate not going to the gym.

I can feel myself wasting away!!!

Posted by: vortrit

I know what you mean. For the longest time I tried not to take an unload week at all. Now I try to look forward to them.

Posted by: Gazhole

Quote:

Originally Posted by vortrit

I know what you mean. For the longest time I tried not to take an unload week at all. Now I try to look forward to them.

I know they're the best thing for your body, but my brain hates it!!!

I cant wait to get back in there already, and i have a whole 5 or 6 days left!!!

Yargh!

Posted by: vortrit

Quote:

Originally Posted by Gazhole

I know they're the best thing for your body, but my brain hates it!!!

I cant wait to get back in there already, and i have a whole 5 or 6 days left!!!

Yargh!

My next unload will be REALLY strange. I won't be going to school, and no gym. Having just work to look forward to will probably make it a bad week.

Posted by: Bakerboy

I'm taking a week off from weights starting today too because I know I need it, not because I want to. Just think Gaz with all that extra time on your hands you can obsess about your new program.

At least that's what I do.

Posted by: Double D

Thats funny, I love my week off!

Posted by: Gazhole

Quote:

Originally Posted by vortrit

My next unload will be REALLY strange. I won't be going to school, and no gym. Having just work to look forward to will probably make it a bad week.

Lol, you'll have to get another hobby. Take up an instrument or something, with all your free time you could get to virtuoso level in a week :P

Quote:

Originally Posted by Bakerboy

I'm taking a week off from weights starting today too because I know I need it, not because I want to. Just think Gaz with all that extra time on your hands you can obsess about your new program.

At least that's what I do.

Haha, me too actually. I do that every time! I have a lot to keep me occupied, its just that training is a big stress reliever, and i love it obviously. I tell you, with all this extra energy i have my girlfriend better look out on the weekend.

Whats your new program gonna be like anyways?

Quote:

Originally Posted by Double D

Thats funny, I love my week off!

Thats the odd thing, i hate it and i love it for the same reason. I dont have to go to the gym so i can relax and do other things, but on the other hand i cant go to the gym and i want to!!!

Posted by: Gazhole

The new program, Draft 1:

http://www.geocities.com/gajitasgene...pperLower2.htm

Any suggestions? Questions? Abuse? :P

Posted by: MCx2

Quote:

Originally Posted by Gazhole

The new program, Draft 1:

http://www.geocities.com/gajitasgene...pperLower2.htm

Any suggestions? Questions? Abuse? :P

Looks pretty sexy to me. Nice fucking work.

Posted by: Witchblade

It's good. I'm not too fond of the 3 rep speed work though, might as well bump up the reps if you're going for speed (which I don't like anyway

). And are the farmer's walks 5 meter? That's more like a dumbell deadlift isn't it?

Posted by: Double D

No you dont bump up the reps for speed work as far as speed bench goes. You stay right there or drop a rep. Your using the impact you would use whenever you would be trying to go for a 1rm. And if you are doing something like 10 reps then you wouldnt be able to put out your max effort.

Posted by: Gazhole

Quote:

Originally Posted by ReproMan

Looks pretty sexy to me. Nice fucking work.

Im gonna have a sexy time

Cheers man

Balancing everything was a bit of a headache, its the first program ive put together that has actual phases, too.

Posted by: Gazhole

Quote:

Originally Posted by Witchblade

It's good. I'm not too fond of the 3 rep speed work though, might as well bump up the reps if you're going for speed (which I don't like anyway

). And are the farmer's walks 5 meter? That's more like a dumbell deadlift isn't it?

I love the speed work, im addicted to it because of Westside :P. The strength phase is pretty much my westside ME days tweaked a little, lol.

And the farmer's walks are 5mtr reps, so id do 3 sets of 4x5mtr = 20mtr.

Posted by: Gazhole

Quote:

Originally Posted by Double D

No you dont bump up the reps for speed work as far as speed bench goes. You stay right there or drop a rep. Your using the impact you would use whenever you would be trying to go for a 1rm. And if you are doing something like 10 reps then you wouldnt be able to put out your max effort.

The man knows! Lol.

Yeah, i love the speed work. Doing it in the first phase before a triset is gonna be awesome.

Posted by: vortrit

Quote:

Originally Posted by Gazhole

Im gonna have a sexy time

That's my line!

Posted by: Gazhole

Quote:

Originally Posted by vortrit

That's my line!

Bwahahahahhahaha!

Posted by: Double D

Whats up Gaz?!?!

Posted by: Gazhole

Quote:

Originally Posted by Double D

Whats up Gaz?!?!

Nuttin'. Watchin' the game, havin' a bud.

Wassup witchyou?

Posted by: Double D

At work wishing I had a bud!

Posted by: Pylon

Quote:

Originally Posted by Gazhole

Nuttin'. Watchin' the game, havin' a bud.

True.....true....

Posted by: Witchblade

Quote:

Originally Posted by Gazhole

Wassup witchyou?

Currently reading up on melatonin. I talked my doctor over to give me a prescription - you need a prescription for it in Holland - and I hope it works well. I'm also reading IM threads, chatting with some friends, listening to Mika and scratching my cat's ears. Going to bed soon.

Thanks for asking.

Posted by: Gazhole

Quote:

Originally Posted by Double D

At work wishing I had a bud!

Wasssssuuuuuup!!!!

Posted by: Gazhole

Quote:

Originally Posted by Pylon

True.....true....

He knows, he knows!

Posted by: Gazhole

Quote:

Originally Posted by Witchblade

I dont think a wassup fits with this...

Cool though, thats not a bad way to spend an evening. I was playing scattergories last night while watching Family Guy - not bad either

Posted by: Double D

Had me a few Bud Selects last night. I have been into some financial problems here as of late so I needed to get something to relax me, and you suggested the perfect thing!

Posted by: Pylon

I thought financial issues meant you switched to Milwaukee's Best...or Thunderbird...

Posted by: Gazhole

Quote:

Originally Posted by Double D

Had me a few Bud Selects last night. I have been into some financial problems here as of late so I needed to get something to relax me, and you suggested the perfect thing!

Glad i could help, haha

Posted by: Gazhole

Quote:

Originally Posted by Pylon

I thought financial issues meant you switched to Milwaukee's Best...or Thunderbird...

You Americans and your crazy beers. You have a beer called "Thunderbird"?

Though i have had a bottle of "Waggledance" over here...

Posted by: SamEaston

Gaz - we have cider called Thunderbird in Scotland, have you never seen it?!

Ahh, that and cider and black of a Wednesday night - Jammin'!

Posted by: Gazhole

Warmup - Activation

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

Warmup - Dynamic Flexibility

Standing Knee Raise - 1x12 Per Leg
Sitting Rotations - 1x12 Per Side
Standing Side Bends - 1x12 Per Side
Butt Kickers - 1x12 Per Leg
Sitting Front Bends - 1x12
Shoulder Circles - 1x12 Per Arm Per Direction

Core Work

V-Ups - 2x12 (0:15 RI)

0:30 Rest

Prone Trunk Extensions (0:30 ISO) - 2x1 (0:20 RI)

Workout - Phase 1 (Conditioning) Upper Body

1) Speed Bench - 3, 3, 3, 3, 3, 3, 3, 3, 3, 3 @ 50KG / 110lbs BB (0:30 RI)

2a) Bench Row - 14, 14 (Per Arm) @ x1 16KG / 35.2lbs DB (1:00 RI)
2b) Overhead Press - 14, 14 @ x2 18KG / 39.6lbs DBs (1:00 RI)
2c) Supine Rows - 14, 14 @ BW + 7.5KG / 16.5lbs (1:00 RI)

3) Farmers Walks (5mtr Rep) - 4, 4, 4 @ x2 38KG / 83.6lbs DBs (1:30 RI)

***

Did that yesterday, was very good! I hate high reps because they absolutely fucking hurt. My biceps and my shoulders felt like they were on fire, and during the farmer's walks my triceps kicked in...ouch.

But yeah, good workout. Trisets are fun!

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

Gaz - we have cider called Thunderbird in Scotland, have you never seen it?!

Ahh, that and cider and black of a Wednesday night - Jammin'!

Now that you mention it i may have heard of that actually, haha. You still cant beat a good whiskey though.

Posted by: Double D

Not to bad though huh? 60 second ri's with high reps is a killer. But you did it pretty well!

Posted by: Gazhole

Quote:

Originally Posted by Double D

Not to bad though huh? 60 second ri's with high reps is a killer. But you did it pretty well!

It really was painful! I was really pushing the limits during that last set of Supine Rows, lol.

Thankyou, though! I was pretty happy! Tomorrow is the real test though...high reps with legs is my #1 weak spot...

Posted by: DOMS

Great workout! You suck!

Posted by: Gazhole

Quote:

Originally Posted by DOMS

Great workout! You suck!

My rates are incredibly reasonable.

Posted by: DOMS

Quote:

Originally Posted by Gazhole

My rates are incredibly reasonable.

Very reasonable. That's why you get more than a tip.

Posted by: DOMS

I want to workout, too.

Posted by: Gazhole

Quote:

Originally Posted by DOMS

Very reasonable. That's why you get more than a tip.

Giggity-Giggity!

Posted by: DOMS

YouTube Video

Posted by: Gazhole

Quote:

Originally Posted by DOMS

I want to workout, too.

I read in your journal, thats incredibly annoying. Godspeed your recovery, man!

Posted by: DOMS

Quote:

Originally Posted by Gazhole

I read in your journal, thats incredibly annoying. Godspeed your recovery, man!

Thanks, man. I'm going to try working out tonight or tomorrow.

Posted by: Gazhole

Quote:

Originally Posted by DOMS

YouTube Video

Family guy = awesome.

Posted by: Gazhole

YouTube Video

Posted by: DOMS

Dear Diary...jackpot!

Posted by: Bakerboy

workout Gaz. Looks super tough.
How long are you staying with the high reps? I'm starting to really like high rep work especially high rep squats.

Posted by: Gazhole

Quote:

Originally Posted by DOMS

Dear Diary...jackpot!

How old are you?

Sixteen!

EIGHTEEN!?

Posted by: Gazhole

Quote:

Originally Posted by Bakerboy

workout Gaz. Looks super tough.
How long are you staying with the high reps? I'm starting to really like high rep work especially high rep squats.

Cheers BB

High reps will be x2 two week stints to split up the more intense hypertrophy + strength portions.

I hate high reps, but for that same reason i kinda like the feeling of getting through a session. Its unfamiliar, yknow?

Posted by: Witchblade

Doing beneficial shit you don't like makes you feel good.

Posted by: Gazhole

Quote:

Originally Posted by Witchblade

Doing beneficial shit you don't like makes you feel good.

It does! If i hate something its probably because i suck at it, which in turn is because its difficult, which means i need to improve, and improving makes me feel good

.

Its just sexy mathematical steps, baby.

Posted by: Double D

Damn I just posted in this thing about 2-3 hours ago and its already filled up!

High reps for legs is so damn tough! But just think your only as strong as your biggest weakness. You will dominate it!

Posted by: fufu

good stuff, high rep ovrhd press must have been killer.

Posted by: Gazhole

Quote:

Originally Posted by Double D

Damn I just posted in this thing about 2-3 hours ago and its already filled up!

High reps for legs is so damn tough! But just think your only as strong as your biggest weakness.You will dominate it!

That is true, i like that...

I need to eliminate all weakness, i just wont tolerate it

Man, its gonna be tough though...

Posted by: Gazhole

Quote:

Originally Posted by fufu

good stuff, high rep ovrhd press must have been killer.

Cheers, Fu!

And yeah, my shoulders were especially dead when i left the place, lol.

Posted by: Double D

True mean overcome their weaknesses!

Posted by: Gazhole

Warmup - Activation

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

Warmup - Dynamic Flexibility

Standing Knee Raise - 1x12 Per Leg
Sitting Rotations - 1x12 Per Side
Standing Side Bends - 1x12 Per Side
Butt Kickers - 1x12 Per Leg
Sitting Front Bends - 1x12
Shoulder Circles - 1x12 Per Arm Per Direction

Core Work

Planks (0:45 ISO) - 2x1 (0:20 RI)

0:30 Rest

Prone Trunk Extensions - 2x15 (0:20 RI)

Workout - Phase 1 (Conditioning) Lower Body

1) Speed Squats - 3, 3, 3, 3, 3, 3, 3, 3, 3, 3 @ 60KG / 132lbs BB (0:30 RI)

2a) Single Leg RDLs - 14, 14 (Per Leg) @ x1 16KG / 35.2lbs DB (1:00 RI)
2b) Overhead Squats - 14, 14 @ 15KG / 33lbs BB (1:00 RI)
2c) Zercher Good Mornings - 14, 14 @ 25KG / 55lbs BB (1:00 RI)

3) Static Holds (0:30 ISO) - 1, 1, 1, 1 @ x2 40KG / 88lbs DBs (1:00 RI)

***

Ho-ly-shit.

I knew it was gonna be tough, but brothers...i had no idea...

Every inch of my legs, glutes to toes, is fatigued. My lower back and core is totally shot, and i sweat so much i think this vest has gone down about 3 sizes.

Oh yes. It was a good one.

Posted by: vortrit

Sounds like a good workout.

The drunken clam where they don't ask for proof of age and neither do I.

Posted by: Gazhole

Quote:

Originally Posted by vortrit

Sounds like a good workout.

One of the toughest ive ever done

Posted by: DOMS

Great workout, man. How long did that take?

"Fat chicks need love too, but they gotta pay."

Posted by: Gazhole

Quote:

Originally Posted by DOMS

Great workout, man. How long did that take?

"Fat chicks need love too, but they gotta pay."

Cheers DOMS

All in all it took just about an hour, including the Warmup + Core which is about 15 minutes.

"I felt guilty once - but she woke up half way through!!"

Posted by: DOMS

Geez man, with all that stuffed into an hour, that's like some insane, long-ass, version of HIT.

YouTube Video

Posted by: DOMS

YouTube Video

Posted by: Double D

Conditioning? What do we have here?

Posted by: Gazhole

Conditioning!

Basically, something to get me ready for the ungodly tempos im planning to do in the next phase. I figure if i can do something i truly hate (high reps) then im in pretty good stead.

Plus i havent done any real conditioning work for a little while. Feels that way anyway, haha.

Posted by: vortrit

So what are your current stats?

Posted by: Gazhole

Quote:

Originally Posted by vortrit

Nice looking workouts. What do your current stats look like?

Quote:

Originally Posted by Gazhole

Cheers, man

Posted by: Double D

Sounds fun, something different.

Posted by: Gazhole

Why is it that job troubles and relationship troubles all come at the same time?

On their own i could probably deal with them, but together. Christ. Im exhausted.

When im stressed i cant sleep, when im tired my appetite disappears, and when both of those happen my workouts suck, i overtrain, and i cant even get the anger out in the gym.

Gaz = Pissed off.

Posted by: Pylon

Could be worse. That kind of stress kills my desire to train, and increase my desire for sesame chicken with egg rolls.

Posted by: Gazhole

Quote:

Originally Posted by Pylon

Could be worse. That kind of stress kills my desire to train, and increase my desire for sesame chicken with egg rolls.

It actually got worse, lol.

I got home and decided to work on my album, and my hard drive died - thus losing 6 months work, and all the documents on my PC from the last 5 years.

Whoops...

Posted by: Pylon

Yup, that's a bad day. Better add some pot stickers and crab ragoons to that order....

Posted by: Gazhole

Quote:

Originally Posted by Pylon

Yup, that's a bad day. Better add some pot stickers and crab ragoons to that order....

Yup. And make everything a double serving, gotta keep my strength up

.

How are you doing anyways?

Posted by: Double D

Now thats a rough few days.

If it makes you feel any better my arm feels like it needs amputated, shin splints are killing me, left hand still has shooting pains, and my right shoulder has shooting pains from the damn elbow hurting. Good times good times.

Posted by: Gazhole

Quote:

Originally Posted by Double D

Now thats a rough few days.

If it makes you feel any better my arm feels like it needs amputated, shin splints are killing me, left hand still has shooting pains, and my right shoulder has shooting pains from the damn elbow hurting. Good times good times.

why would that make me feel better? You do know i LIKE you, right? :P

That sucks dude. Have you got any medication for all that? Or some scaffolding to hold you together?

Posted by: Double D

I do feel like I am falling apart. I am going to get inserts tommorow so it ought to help my shin splints, but as for everything else its simply playing through the pain, but it equals less time for me to workout, because I cant do much with a bum arm.

Posted by: Gazhole

Quote:

Originally Posted by Double D

I do feel like I am falling apart. I am going to get inserts tommorow so it ought to help my shin splints, but as for everything else its simply playing through the pain, but it equals less time for me to workout, because I cant do much with a bum arm.

This is true. I remember when i had tendonitis last year, and that was one of the most annoying things ever. Not only does it hurt like a bitch, but even simple things like driving were tough, let alone hulking weights around.

Just take it easy. I dont think anybody wants to see the mighty DD in a body cast :P

Posted by: Double D

I do belive I am going to have to either give softball up or try to take care of my arm a bit better. No lifting is horrible. Its the number one thing that keeps me sane!

Posted by: vortrit

Sorry you've been having a crap time man. I really hope things get better for you soon.

Posted by: Pylon

Quote:

Originally Posted by Double D

I do belive I am going to have to either give softball up or try to take care of my arm a bit better. No lifting is horrible. Its the number one thing that keeps me sane!

That's crazy talk!

Have you seen a doc about the arm problems?

Posted by: Gazhole

Quote:

Originally Posted by Double D

I do belive I am going to have to either give softball up or try to take care of my arm a bit better. No lifting is horrible. Its the number one thing that keeps me sane!

Man, losing either one would suck but i suppose its better than eventually injuring yourself and losing both. Theres gotta be a way you can keep both. Can you bat with the other arm?

Quote:

Originally Posted by vortrit

Sorry you've been having a crap time man. I really hope things get better for you soon.

Cheers man

i hope they do too. The stress makes me not eat, and those two combined with not having the energy to workout means ive had about 2 weeks off almost and ive been seriously skipping meals. Ive lost a fair amount of mass.

It sucks balls.

Posted by: Gazhole

Last night i decide to start fixing my computer. The following is a rough chronology of what happened:

Tuesday

5:00pm - I go over town and withdraw £140 to buy new hard drives.

5:15pm - I get to computer shop, purchase said hardrives which are actually 20GB smaller than they are supposed to be, because they have run out of stock.

5:45pm - Im home, and ive set up a cloning program to clone the C partition from my old drive, to one of my new drives.

5:46pm - "Oh...14hrs left...shite. Better cancel this and use some other software"

5:47pm - "WHAT!? There IS no cancel!?"

5:48pm - I scream and punch the wall.

5:49pm - I realise that i cant sleep in the room because my computer has about ten fans and sounds like a fucking jet perpetually taking off. I decide i must sleep in the living room.

Wednesday

5:00am - I finally fall asleep watching "The Erotic Misadventures of The Invisible Man" on Bravo.

11:00am - I wake up, go upstairs, the PC is done. One of the naked chicks from "Erotic Misadventures..." is sitting in my computer chair toking from a bong shaped like a penis. I decide this is a dream.

11:30am - I wake up again. The PC is still done. Excellent.

11:40am - At last, both my new harddrives are in the PC. I boot her up. It seems that the C partition it took all night to copy was there alright, but was in fact as corrupt as a Labour MP.

11:41am - I die a little inside.

12:20pm - Windows is re-installed afresh on the new harddrive. I reboot and it doesnt get past the BIOS loader.

12:21pm - WTF?

12:40pm - After 19 minutes of booting, rebooting, changing jumper settings, changing IDE cables i come to the conclusion that one of my brand new £70 hard drives is broken. A string of error messages from my diagnostic software confirms this.

12:41pm - I shout so loud it knocks my grand-childrens' false teeth out.

12:45pm - I have isolated the broken harddrive. The computer now boots up okay.

12:46pm - Or does it?

12:47pm - No. It gets past the bios loader, then tells me there is a harddisk configuration error. Bollocks.

12:55pm - I have torn the old Hard Drive out of my old PC (loaded with Win2000) and have put it in my current PC. I boot the fucker up.

12:56pm - It boots up, hangs for a while, then says a critical file from the Win2000 directory is missing. It advises me to re-install.

13:20pm - I have done so, I boot it up.

13:21pm - HOORAH! Im in windows!!

14:00pm - I have configured windows, i now set out to install service pack 4.

14:30pm - SP4 is installed. Please restart your PC. Okie dokie.

14:33pm - "BOOT FAILURE, PLEASE INSERT SYSTEM DISK AND PRESS ENTER."

14:34pm - "BOOT FAILURE, PLEASE INSERT SYSTEM DISK AND PRESS ENTER."

14:35pm - "BOOT FAILURE, PLEASE INSERT SYSTEM DISK AND PRESS ENTER."

14:36pm - "BOOT FAILURE, PLEASE INSERT SYSTEM DISK AND PRESS ENTER."

14:37pm - "BOOT FAILURE, PLEASE INSERT SYSTEM DISK AND PRESS ENTER."

14:38pm - "BOOT FAILURE, PLEASE INSERT SYSTEM DISK AND PRESS ENTER."

14:39pm - "BOOT FAILURE, PLEASE INSERT SYSTEM DISK AND PRESS ENTER."

14:40pm - "BOOT FAILURE, PLEASE INSERT SYSTEM DISK AND PRESS ENTER."

14:45pm - I pick up my Bokken.

14:46pm - I draw the wooden blade back in the traditional style.

14:47pm - I slam a few mighty holes in my bedroom door and come downstairs.

15:00pm - I decide to write an entry about it.

Posted by: MCx2

Wow. I don't even know what to say to that.

That sucks man, I'm sorry.

Posted by: fufu

: /

Posted by: Witchblade

Computer problems can really fuck you up. The powerless feeling can drive you insane.

Good luck with your problems, you'll get over them. You look like a toughie to me .

Posted by: Gazhole

Quote:

Originally Posted by ReproMan

Wow. I don't even know what to say to that.

That sucks man, I'm sorry.

Hey, itll work out eventually. At the moment its just total crapola. Im thinking of just leaving training untill monday and starting the program again, im only two workouts in and if i try and pull the schedule back together mid week its just gonna be too confusing.

What you think? I just hate not working out. Think ill do some circuit training for a few nights this week just to tide me over, haha.

Quote:

Originally Posted by fufu

: /

Yeah, exactly...lol. Sigh.

Quote:

Originally Posted by Witchblade

Computer problems can really fuck you up. The powerless feeling can drive you insane.

Good luck with your problems, you'll get over them. You look like a toughie to me .

Cheers dude

. You thought right, itll take more than shaky relationships, crap work, illness, and a daemonic PC to get the Gazhole down

Even all at once i was only out of it for a day or two. BULLET PROOF.

:P

Posted by: MCx2

Quote:

Originally Posted by Gazhole

I'm with ya on the messed up schedule right now. I've been doing workouts whenever I can fit them in (hence the lack of journaling) cuz we've been so busy at work. I hate doing that, makes me feel all out of whack, but what can ya do??

Posted by: Gazhole

Quote:

Originally Posted by ReproMan

This is true. Its so irritating, lol. Ill just do what i said. My schedule is always gonna be messed up cos thats life, as you know. Just this week its all gotten a tad OTT for my liking.

Circuits here we come!

Posted by: Gazhole

Warmup - Usual stuff.

Pistols - 1x6 per leg
Squats - 1x25
Wall Squats - 1x30sec hold
Single Leg RDLs - 1x10 per leg
RDLs - 1x20
Face Pulls - 1x18
Towel Pullups - 1x6
WG Pullups - 1x6
Push Ups - 1x20
Jumping Jacks - 1x50
Reverse Crunches - 1x20
Crunches - 1x20
V-Ups - 1x10
Prone Trunk Extension - 1x30sec hold

NO REST. OH YEAH. IM GONNA PUKE.

Posted by: DOMS

Strong workout, mate! (I'm trying to be British-ish

)

What was the time on that workout?

Posted by: Gazhole

Quote:

Originally Posted by DOMS

Strong workout, mate! (I'm trying to be British-ish

)

What was the time on that workout?

About 12 minutes, so not too bad. Nothing compared to the mighty HIT 7 minute killer sessions

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