Strength Dedication Ambition [Forum Archive]

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Strength Dedication Ambition

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Posted by: DOMS

Quote:

Originally Posted by Gazhole

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

Fixed that for you.

12 minutes to do all the that is worthy, man!!!

Posted by: Gazhole

Quote:

Originally Posted by DOMS

Fixed that for you.

12 minutes to do all the that is worthy, man!!!

Lol, crotch. Haw haw!

And thankyou

it certainly had some effect. I sat down at the PC and felt all the blood saying "fuck this" and jumping straight to my head.

Posted by: fufu

Quote:

Originally 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.

damn!

Posted by: Gazhole

Quote:

Originally Posted by fufu

damn!

I narrowly avoided pukeytown

Posted by: DOMS

Quote:

Originally Posted by Gazhole

I narrowly avoided pukeytown

If you do, make sure that you projectile vomit on the guy doing curls in the squat rack.

Posted by: Gazhole

Quote:

Originally Posted by DOMS

If you do, make sure that you projectile vomit on the guy doing curls in the squat rack.

haha, i can picture it now. I feel it rising up from my gut, smack my hand over my mouth and frantically look around for gym-idiots to 'release' on, lol.

Posted by: Double D

I try to avoid pukeytown as well. Last Friday I had to much to drink and forgot where I was so pukeytown ended up right square in the fuckin bar!

Posted by: MCx2

Quote:

Originally 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
Cock Pushups - 1x10
V-Ups - 1x10
Prone Trunk Extension - 1x30sec hold

NO REST. OH YEAH. IM GONNA PUKE.

And all this time I thought more than one was impossible!

Kidding aside, kickass stuff dude.

Posted by: Gazhole

Quote:

Originally Posted by ReproMan

And all this time I thought more than one was impossible!

Kidding aside, kickass stuff dude.

Dude, one is all you need, but if you can do ten she's not gonna complain

.

Thanks man

, my lower back really hurts now for some reason.

Posted by: Gazhole

Quote:

Originally Posted by Double D

I try to avoid pukeytown as well. Last Friday I had to much to drink and forgot where I was so pukeytown ended up right square in the fuckin bar!

I hate it when pukeytown drives itself to you, rather than the other way around

.

Did you manage to cover it up, or was it a pretty full bar? Lol.

Posted by: Double D

Na I covered it up! It was comical because I puked all over this chicks jacket that I hate!

Posted by: Gazhole

Quote:

Originally Posted by Double D

Na I covered it up! It was comical because I puked all over this chicks jacket that I hate!

FUCKING 0WNED!!!

Posted by: Double D

I dont think she knew it was me, but I left right after that! Fuckin rumplemints!

Posted by: Gazhole

Lol! I wonder what her face was like when she noticed.

Were the chunks on the inside or the outside?

Posted by: Double D

I am not sure, all I know is what my buddy told me.

Posted by: Gazhole

Quote:

Originally Posted by Double D

I am not sure, all I know is what my buddy told me.

Either way she got DoubleDOwned!!11!

Posted by: Double D

Yeah she definitly got what she deserved. Shes the same girl who tried to get me jumped by 3 guys. I gave them the bring it the fuck on. Normally you give someone the I dont give a shit attitude, they back off and that is what happened.

Posted by: Gazhole

Quote:

Originally Posted by Double D

Yeah she definitly got what she deserved. Shes the same girl who tried to get me jumped by 3 guys. I gave them the bring it the fuck on. Normally you give someone the I dont give a shit attitude, they back off and that is what happened.

Yeah, that pretty much always works, lol. Why are some people just pussies? There were THREE of them!

Happened to a friend of mine in a bar, these guys started calling him out and he acted well up for it. There were six of them and one of him, and he was trying to get at all of them even when the bouncer was holding him back. He said it was hilarious cos he was only fucking around. If theyd have called his bluff he was ready to throw a punch and leg it out the door :P.

Why the hell she want you to get jumped anyway? Sand in her cunt or something?

Posted by: Double D

Well I accidently ran into her in the beginning of the night and spilled her drink. I offered to pay for it, but then she got all anal. She was drunk as shit. I dont know that she sent the guys over, but I was much bigger than each one of those fuckers. I knew 2 of them and one on one I would pound them. But 3 on 1 I believe I wouldve been on the losing end of that deal, plus I was hammered!

Posted by: KelJu

I have been around crazy bitches like that. There isn't much you can do but try and stay away from them.

Posted by: Double D

No doubt. Sometimes they like to try to show off and be that girl who wants all the attention, but I got news for her fuck with me and I will puke all over your shit!

Posted by: vortrit

Awesome! Keep up the great puke work...

Posted by: Pylon

Nothing says "I Love You" like blowing chunks.

Nice work, Gaz. Nice story, D.

Posted by: Double D

I always got em. I havent had a story like that in a while though. I havent been going out much as of late. I feel bad going out if my wife doesnt, but we had to go out and get a sponsor for the team, and I had to drink to my hearts content!

Posted by: Double D

Explain a bench row to me? What do you mean by that?

Posted by: Gazhole

Quote:

Originally Posted by Double D

Explain a bench row to me? What do you mean by that?

A one armed dumbell row while resting on a bench.

You thought i was using the bench as resistence, didnt you?

:P

Posted by: Double D

I didnt know what was going on. But I figured it was a DB row, but supported.

How are you guys doing?

Posted by: Double D

I was thinking if your speed squats are going as well as you think they should give it a little extra time in between sets. Keep in mind they are suppose to be explosive and its tough to be explosive if your gassed!

Posted by: Gazhole

Quote:

Originally Posted by Double D

I was thinking if your speed squats are going as well as you think they should give it a little extra time in between sets. Keep in mind they are suppose to be explosive and its tough to be explosive if your gassed!

This is true, lol. Maybe leave 45-60 seconds or something?

Posted by: Gazhole

Sigh. Why is it that all my clothes are gradually getting to be loose-fitting?

Ill tell you why: God hates me.

I seriously look like i did fucking last year. Skinny. As. Shit. Weird since i weigh exactly the same.

Posted by: Double D

Your muscle is probably denser! Westside is all about strength! Bottom line, if your wanting to grow size wise drop the westside and go with some type of mass program!

Posted by: Double D

I am sorry, maybe not so much denser, that sounds dumb. But rather whenever I did westside my back looked larger, but I lost some chest size, but overall I was stronger.

Posted by: Gazhole

Oh, im still as strong, no doubt about that, its just i look small as hell now, lol.

But im not doing Westside atm, though i guess ive taken quite a bit of my westside program into this new one.

Perhaps ill see some gains on the next phase. I should hope so since its called "Hypertrophy Phase"...

Strange though, when i was doing westside i was fecking huge. Especially in the back, like you say. Im gonna try and eat a little more anyways.

Whatcha upto anyways, DD?

Posted by: Double D

Almost done with work. I am ready for bed!

Posted by: Gazhole

Quote:

Originally Posted by Double D

Almost done with work. I am ready for bed!

Lol, im on my lunch break, and im ready for bed too :P

Posted by: Double D

I have been up for a while now. So yeah its bedtime in about a bit over an hour! Oh sounds so good!

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

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

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

Core Work

Reverse Crunches - 2x20 (0:30 RI)

0:30 Rest

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

***

Decided to put Core work last today for some reason. I still prefer it at the start, at the end of the workout it felt weird, lol.

On monday when i did this workout i took the supine rows' added weight down so i could go for a PR on Bench Rows, but today i took the weight on the supine rows back up to where it should be and voila, it worked :P.

Eeeexxxcellent!

Everything else went fine, my form on Bench Press is improving a hell of a lot. I feel really strong, and more comfortable with the lift than ive been for ages.

So basically, gold stars all round.

Fucking tired though.

Posted by: DOMS

Nice workout, man!

I think it makes sense to do core work at the end. I don't think it's best to pre-exhaust your stabalizing muscles before you do heavy lifting. Just my two pence.

Posted by: Gazhole

Quote:

Originally Posted by DOMS

Nice workout, man!

I think it makes sense to do core work at the end. I don't think it's best to pre-exhaust your stabalizing muscles before you do heavy lifting. Just my two pence.

Cheers DOMS old chap! It felt like a good one, lol. Took me exactly 60 minutes aswell!

Ive done core work both and the start and at the end, and i havent noticed much difference to be honest. It certainly hasnt made any detriment.

I think as long as you dont TOTALLY exhaust your core before heavy lifting you're alright.

I just find im a little knackered at the end, and sometimes things (especially plank variants) suffer quite a bit.

I guess its just another variable to change up at least!

Posted by: Double D

What ever happened to the longer ri we talked about?

Posted by: Gazhole

Quote:

Originally Posted by Double D

What ever happened to the longer ri we talked about?

I may implement it for Speed Squats, but at the moment Speed Bench is working just right, im only tanked on the last set.

Squats however may require 45sec RI, because im knackered at about the 7th set :P lol.

Posted by: DOMS

Quote:

Originally Posted by Gazhole

Cheers DOMS old chap!

Hey! Are you making fun of my attempt to be British?!

If you are...I'll have to call you a limey bastard...or an orangey bastard...or some other kind of fruit. Maybe I'll even call you a kiwi...wait, that already belongs to someone else. Well, a fruit you shall be named, sir!

Posted by: Triple Threat

Quote:

Originally Posted by DOMS

I think it makes sense to do core work at the end. I don't think it's best to pre-exhaust your stabalizing muscles before you do heavy lifting. Just my two pence.

I gotta agree with DOMS on this one. I know if I did core work early, the later lifts would suffer.

Posted by: Gazhole

Quote:

Originally Posted by DOMS

Steady on, me old china.

And anyways, im Welsh, not british.

Posted by: Gazhole

Quote:

Originally Posted by Triple Threat

I gotta agree with DOMS on this one. I know if I did core work early, the later lifts would suffer.

I guess it depends on how exhausted your core is? I find im more comfortable with my core warmed up, but if it crossed the line from "worked" to "over-worked" then its only logical that problems would happen later on.

*Shrugs*

Id be interested to see some sort of a study on this actually...

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

Prone Trunk Extensions - 2x1 (30sec hold with 30sec RI)

30sec rest

Reverse Crunches - 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 (0:45 RI)

2a) Single Leg RDLs - 14, 14 (Per Leg) @ x1 16KG / 35.2lbs DB (1:00 RI)
2b) Overhead Squats - 14, 14 @ 17.5KG / 38.5lbs BB (1:00 RI) - PR?
2c) Zercher Good Mornings - 14, 6 @ 25KG / 55lbs BB (1:00 RI)

3) Pinch Holds (0:20 ISO) - 1, 1, 1 @ x2 20KG / 44lbs Plates (0:20 RI)

***

So, interesting one today gentlemen.

Warmup was very good. Felt very limber when i was done.

Used a longer RI for the Speed Squats, with immediate results. Was able to keep the power on untill the last set this time, and my form was better since i was completely tanked.

A PR on Overhead Squats (i think...either way it was more weight than before) screwed my lower back a little too early so that second set of Zercher Good Mornings needed to be cut short to avoid possible injury.

I could feel it, you know?

Decided to work on some sort of Pinch Grip today using plates and a 1:1 work:rest ratio, and my hands/forearms were burning like mad, haha. Good stuff.

So yeah, take the rough with the smooth, i think it was a good workout. Not great, but good.

Posted by: vortrit

Looking great!

Posted by: DOMS

Quote:

Originally Posted by Gazhole

Steady on, me old china.

And anyways, im Welsh, not british.

I never said you were British. You know, being from Wales, and all...

Give me some credit, man!

Posted by: DOMS

Oh, and great workout! And a nice job on tweaking the RI for results!

Posted by: Double D

Any kind of improvment on OH squats is ok in my book! Nice work!

Posted by: Gazhole

Quote:

Originally Posted by vortrit

Looking great!

Cheers man

soon as i get my hypertrophy phase going ill actually LOOK good too!

Quote:

Originally Posted by DOMS

I never said you were British. You know, being from Wales, and all...

Give me some credit, man!

Lol, fair enough! Credit where credit is due!

Up the Welsh!

I actually have a joke about a Welshman if you lot fancy hearing it?

Quote:

Originally Posted by DOMS

Oh, and great workout! And a nice job on tweaking the RI for results!

Cheers

. DD and me thought it would be a good idea, and it seemed to workout great!

Quote:

Originally Posted by Double D

Any kind of improvment on OH squats is ok in my book! Nice work!

Thanks DD! I know i can do a load more, but im not gonna try and put it into a tri-set just yet, haha. Its such a taxing movement, especially when you go ATG like i seem to (

) lol.

Gonna concentrate on them as a 1rm lift soon i think. I really like them, and i want to get some impressive numbers with it. Everyone else has their "thing", and i want to make OH Squats mine

Posted by: DOMS

Quote:

Originally Posted by Gazhole

Up the Welsh!

This sounds like an insult.

Quote:

Originally Posted by Gazhole

I actually have a joke about a Welshman if you lot fancy hearing it?

Sure, go for it.

Posted by: Gazhole

Okay. So theres these three prisoners: a Welshman, an Irishman, and an Englishman. Theyve all been found guilty of stealing, for which the punishment is ten lashes of the whip across the back. So the prison guard strolls into the cell, and brandishes the whip. After a moment another guard walks in and chains the prisoners to the wall with their backs to the room.

The first guard finally speaks up and says "Okay. Since we've been criticised for being to hard on you scum, you each get a single request." he turns to the Irishman "You, whats your request?"

"Well sir, i'd quite like a big old soft pillow strapped to me back, sir."

The guard nods, the pillow is strapped to his back and he gets ten lashes. By the second, the pillows were nothing but tatters on the floor. The guard laughs and moves along to the Englishman, and asks him the same question. This time, the Englishman asks for two pillows.

Again, they're strapped to the prisoner's back, but by the third lash even two pillows were tatters on the floor, and the Englishman gets 7 full lashes.

Finally, the guard gets to the the Welshman. He sighs and says "So, i guess you'd like THREE pillows strapped to your back, then?"

"No mate, ill have the Englishman."

Posted by: DOMS

Posted by: Gazhole

Ayethankyaw.

*bows*

Posted by: fufu

gut supine rows, I need to start doing those more often.

Posted by: Gazhole

Quote:

Originally Posted by fufu

gut supine rows, I need to start doing those more often.

Theyre surprisingly tough at times. Really hard on the rear delts and biceps i find.

I raise my feet on a bench, and during the lift make a point of keeping my body dead straight, it gets the core too that way

Posted by: Bakerboy

^ nice.

Posted by: Gazhole

Quote:

Originally Posted by Bakerboy

^ nice.

The workout, the joke, or the supine rows?

Whatever way, thankyou

.

Hows it going?

Posted by: Bakerboy

All of it! I like the supine rows- doing them with your feet raised is the only way to go. Nice work Gaz.

Posted by: Gazhole

Quote:

Originally Posted by Bakerboy

All of it! I like the supine rows- doing them with your feet raised is the only way to go. Nice work Gaz.

Well in that case thanks even more!

Supine rows are indeed great. Im looking forward to doing them with lower reps so i can shift some decent weight, lol.

Posted by: Gazhole

Another joke about a Welshman:

A salesman drove into a small town where a circus was playing.
A sign read: "Don't Miss The Amazing Welshman."
The salesman bought a ticket & sat down. There, under The Big
Top, in the centre ring, was a table with three walnuts on it.
Standing next to it was an old Welshman. Suddenly,
the old man dropped his pants, whipped out his huge male member
and smashed all the walnuts with three mighty swings! The crowd
erupted in applause and the elderly Welshman was carried off on
their shoulders.
Fifteen years later the salesman visited
the same little town, found the same circus and saw the same
faded sign that read, "Don't Miss The Amazing Welshman."
He couldn't believe the old guy was still alive much less still
doing his act! He bought a ticket. Again, the centre ring was
illuminated. This time, however, instead of walnuts,
three coconuts were placed on the table. The Welshman stood
before them, then suddenly dropped his pants and smashed the
coconuts with three swings of his amazing member. The crowd went
wild!
Flabbergasted, the salesman requested a meeting with
him after the show. "You're incredible!" he told the Welshman,
"But I have to know something. I saw your act fifteen years ago
and you were using walnuts. Why the switch from walnuts to
coconuts?" "Well," said the Welshman, "My eyes aren't what
they used to be".

Posted by: Double D

What phase is next?

Posted by: Gazhole

Quote:

Originally Posted by Double D

What phase is next?

Hypertrophy!

4 straight exercises of 3-4 sets of 6-10 repetitions, utilizing 4/1/1 tempos, or 2/1/1 tempos depending on whether or not ive done upper/lower in that week already.

So if i do a workout (upper) on monday, itll be 4/1/1, then wednesday is lower with 4/1/1, then upper again on friday but with 2/1/1 and less volume.

I dont know how im gonna react to the added TUT so im being careful with my periodising, haha.

There theres 1 or 2 isolation movements at the end, grip work too.

Posted by: Double D

Which is the second best phase....haha

Strength would be the best! Its short and to the point, with long ass rest periods!!!

Posted by: Gazhole

Quote:

Originally Posted by Double D

Which is the second best phase....haha

Strength would be the best! Its short and to the point, with long ass rest periods!!!

Yup! I totally agree. Theres nothing better in training than shifting your maximum weight. Theres something about training right on the edge of your limits thats just exhilarating.

After Hypertrophy, im repeating this two week high rep Conditioning phase to drop the intensity for a while, then its on with the Strength phase.

The Strength phase ive come up with is pretty much just like Westside \m/. I love WS.

Posted by: Double D

Exactly......

Posted by: KelJu

I couldn't agree more. Hypertrophy sucks. I don't like it. I like power or strength, but not hypertrophy.

Posted by: Double D

Hypertrophy just hurts so much! And it gets me a bit winded from time to time. I like to push X amount of weight for 3 reps, now thats where my lazy ass likes to stay! To bad if I want max results I cant!

Posted by: Witchblade

If you ask me, hyperthrophy feels mighty fine compared to HIT.

Posted by: Double D

Agreed!!!!!!

Posted by: DOMS

Hey, you're saying "HIT" like it's a bad thing!

Posted by: Double D

Bad as in pain? Yes, definitly!

Posted by: Gazhole

Hmmm...for you guys who used tempo before, by how much roughly did you take the weights down by?

Posted by: Double D

Hum.....I can normally get 225 for 16 reps or so and I did it for about 8-10

Posted by: Gazhole

Quote:

Originally Posted by Double D

Hum.....I can normally get 225 for 16 reps or so and I did it for about 8-10

Thats not too far off then i guess...for some exercises im using my 14rm for 6 reps

Posted by: Double D

Yeah I was like that to on different things.

Posted by: Gazhole

Quote:

Originally Posted by Double D

Yeah I was like that to on different things.

This shit is hard to figure out :P.

Hows DD?

Posted by: Double D

Fuckin beat! Check my journal it will tell you why!

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

30sec Side Planks 2x1 (Per Side) @ 20sec RI

30sec

Prone Trunk Extensions 2x16 @ 20sec RI

Workout - PHASE 2: Hypertrophy (UPPER A)

Exercise - Set @ Weight Equip (RI) Neg/Iso/Con/Iso

Bench Press - 6, 6, 6, 6 @ x2 30KG / 66lbs DBs (1:45 RI) 4/1/1/1

Incline Bench Row - 6, 6, 6, 6 (Per Arm) @ x1 20KG / 44lbs DB (1:45 RI) 4/1/1/1

Overhead Press - 6, 6, 6, 6 @ x2 20KG / 44lbs DBs (1:45 RI) 4/1/1/1

Supine Rows - 6, 6, 6, 6 @ BW + 10KG / 22lbs (1:45 RI) 4/1/1/1

Skullcrushers - 14, 14 @ 17.5KG / 38.5lbs (1:00 RI) No Tempo

Static Holds 30sec - 1, 1, 1, 1 @ x2 40KG / 88lbs DBs (1:00 RI) No Tempo

***

Weird workout...tempo is just plain odd. At first it was tough to keep form right while counting the time correctly, but within a set it was fine. This shit really does burn, haha.

Overhead Pressing was probably the toughest. Its quite a large ROM so my shoulders really felt it.

I didnt get out of breath at all really, weird sensation after nearly suffocating during the high rep workouts of the last two weeks, but my muscles are just plain tired now, haha.

Cool. Legs is gonna fucking slay me.

Posted by: fufu

hey buddy, I remember that song you posted on OC a while ago, and I am curious what instruments you are sporting ATM.

Posted by: Gazhole

Quote:

Originally Posted by fufu

hey buddy, I remember that song you posted on OC a while ago, and I am curious what instruments you are sporting ATM.

Currently an Ibanez SA Model electric guitar:

SAS36FM

Pretty much the closest to mine on the site right now.

Also an Ibanez Ergodyne 710 Bass Guitar:

EDB400

Again, thats the closest available.

I also use some sort of keyboard but im not up on all that gear so i havent got a clue what it is, haha.

To record i use a Line6 Pod:

Line 6 - PODxt

Bass amp is a Behringer Ultrabass 1200. I dont have a guitar amp, haha. I just DI into the computer through the pod and play it that way. I literally have no more room in my...room.

Lawl.

Posted by: fufu

lawl, nice.

Yeah my room gets pretty packed with cords and music equipment. Are you making an album? Have you played any shows?

Posted by: Gazhole

Ah, you play too? Nice

What gear have you got at your disposal? Been playing long?

Yeah, atm recording a metal album on my own incorporating prog, death, power metal styles with some electronics and an overall (hopefully) unique vibe.

Ive played shows with my previous rock band, but i dont have a band for any of my own projects. Im gonna try get one together once the album is done though, been a long time since ive been on stage since that rock band broke up over a year ago, haha.

Still, was good stuff. I have tracks from that band if you want a listen? Its 100% different from what im doing now, but i still like it. Was a very important time in my life.

What music you into anyways?

Posted by: fufu

Quote:

Originally Posted by Gazhole

Ah, you play too? Nice

Sure, I'd like to hear what you had done.

I'm into to funk, metal, alternative, whatever. Basically anything that has soul in it. Stuff with a cool cosmic sound.

Right now I have a standard strat, musican man stingray four string, an MM OLP cheapo bass for beating on, and a Yamaha keyboard. Also a Tascam 8-track digital for recording.

Been playing guitar for 6 years, and bass for 3. I am a much better bass player, when I record a song the guitar is always pretty simple.

Posted by: Gazhole

www.myspace.com/sicopathy - Thats the myspace for the band, it has the songs from our last CD on in.

I was actually gonna buy that tascam 8track before! I never got around to it, a year went by, and i bought the pod, lol. Hows it working out for you?

I thought i was a better bassist, but i seriously havent played bass for a long while. Been too busy recording guitar tracks and ive lost the rhythm. Will have to get it back when i move to recording the bass.

I think i've been playing bass for nearly 6 years, and guitars properly for about a year and a half, but ive had a guitar to strum around on since before i had a bass, lol.

Do you have anything recorded?

Posted by: fufu

I have some stuff recorded but I don't know where I should host it. The 8-track is good, I hardly even use it to its potential.

Posted by: Gazhole

Free File Hosting Made Simple - MediaFire is great for making download links. As long as the files arent copyrighted, you can upload them for free there, and make a link for everybody to use. Its really good.

Upload some stuff! I wanna hear, lol

Posted by: fufu

I shall! I'll let you know when I get some up.

Posted by: Gazhole

Quote:

Originally Posted by fufu

I shall! I'll let you know when I get some up.

Excellent

Posted by: fufu

btw, I like that Last Sunrise track.

Posted by: Double D

Is your upper B start off with 2-3 pulling movements?

Posted by: Gazhole

Quote:

Originally Posted by Double D

Is your upper B start off with 2-3 pulling movements?

No, its the same as A: push/pull/push/pull, and instead of the skullcrushers ill probably do some curl variation for shits and giggles :P.

Did you read Incline Bench Rows as Incline Bench (as in pressing)?

Posted by: Gazhole

Quote:

Originally Posted by fufu

btw, I like that Last Sunrise track.

Yeah, that was my favourite aswell

.

Was a blast to play live because everyone is really into it by the time it builds up. The vocals in the chorus are fun to harmonise too.

Posted by: Double D

I sure did.

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

40sec Clark Kents 2x1 @ 30sec RI - PR

30sec

Cross Crunches 1x20 Per Side @ 20sec RI

Workout - PHASE 2: Hypertrophy (LOWER A)

Exercise - Set @ Weight Equip (RI) Neg/Iso/Con/Iso

RDLs - 6, 6, 6, 6 @ x2 28KG / 61.6lbs DBs (1:45 RI) 4/1/1/1 - Too easy.

Hack Squats - 6, 6, 5+1, 5+1 @ 85KG / 187lbs BB (1:45 RI) 4/1/1/1 - Little too heavy.

Good Mornings - 6, 6, 6, 6 @ 45KG / 99lbs BB (1:45 RI) 4/1/1/1

Split Squats - 6, 6, 6, 6 (Per Leg) @ 35KG / 77lbs BB (1:45 RI) 4/1/1/1

Machine Calve Raises - 20, 20 @ 80KG / 176lbs (1:00 RI) No Tempo

Static Holds 30sec - 1, 1, 1, 1 @ x2 40KG / 88lbs DBs (1:00 RI) No Tempo

***

Tough session, but like every initial leg workout on a new program/phase there are a few kinks which ill fix for the next time.

RDLs were too light. Will go a bit heavier next time.

On the flip side, Hack Squats were death using that configuration. Will try 80KG next time. It wasnt a disaster, because i only rest paused 1 rep on the last two sets, but still.

Everything else was fine. Form on Split Squats was kinda sloppy here and there, but im putting that down to the fact that the Hacks just burnt my quads out. The last set of Splits was absolute agony, lol.

Total time spent in the gym was about 75 minutes including warmup so im happy with that.

Posted by: SamEaston

Hi Gaz! Your leg workout looks brutal, especially with the config!

Quick question, i was thinking of doing hack squats or split squats, but i notice you're doing both. How's that working out for you?

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

Hi Gaz! Your leg workout looks brutal, especially with the config!

Quick question, i was thinking of doing hack squats or split squats, but i notice you're doing both. How's that working out for you?

Hey there! Thanks for dropping in

.

Cheers, it really was brutal, haha. Everything is slightly numb today.

Using two kinds of squat works fine for me to be honest. I dont think id be inclined to do two bilateral squatting movements as often though even that might not be too bad, but ive used a bilateral with a unilateral for a while and its fine.

Its tough, but i havent been in a situation where its been TOO tough if you know what i mean, haha. Plus theyre such great movements, nice going for doing them!

Split squats are especially brutal

Posted by: SamEaston

Deadlifts do for me what squats do for you i reckon!

I love LOVE LOVE deadlifts, but im changing my program in a couple weeks and it was actually DD that suggested throwing split squats in there, mix it up a bit. I did lunges for a while, and they bring tears to my eyes!!

I might just give em both a try! Cheers mate

Posted by: Gazhole

Lol, no problem.

Deadlifts are my favourite exercise though, theres nothing better. Squats are a very close second though. I wish my gym had a rack so i could do full on back squats again

.

I prefer Split Squats to Lunges though, Lunges have always felt really uncomfortable to me. I throw them in every so often because theyre a great movement, but in a toss up its a no brainer for Split Squats.

If you feel really crazy, after a while with Split Squats you could try Bulgarian Squats

Posted by: DOMS

Quote:

Originally Posted by Gazhole

40sec Clark Kents 2x1 @ 30sec RI - PR

Great workout, man!

Posted by: Gazhole

Quote:

Originally Posted by DOMS

Great workout, man!

Cheers dude, lol

Posted by: SamEaston

Deads are king!

Im thinking Bulgarian squats = death

No?

Posted by: fufu

I'm recording a song and I hope to finish by tonight, I'll upload it soon.

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

Deads are king!

Im thinking Bulgarian squats = death

No?

Oh most definitely. Theyre regarded as one of the toughest exercises by a lot of people around here.

They hurt, lol.

Still, you do get the odd maniac like Cowpimp who does Overhead Bulgarian Squats

Posted by: Gazhole

Quote:

Originally Posted by fufu

I'm recording a song and I hope to finish by tonight, I'll upload it soon.

Awesome! I cant wait to hear this

Posted by: fufu

"MIXST001.WAV Error
This file could not be processed because it may be infected with a virus or trojan.

Please check the file and try uploading it again."

Posted by: Gazhole

Quote:

Originally Posted by fufu

"MIXST001.WAV Error
This file could not be processed because it may be infected with a virus or trojan.

Please check the file and try uploading it again."

Compress to mp3?

Posted by: fufu

how do I do that?

Posted by: Gazhole

FreeRip - Free Software Downloads and Software Reviews - Download.com

Free CD ripping software, comes with a built in MP3 encoder, its pretty cool

Posted by: fufu

I don't know how to upload a track into it, it wants a cd.

Posted by: Gazhole

Quote:

Originally Posted by fufu

I don't know how to upload a track into it, it wants a cd.

Click the "View" menu, then "Converter".

Then in the "File" menu there'll be the add files thing, instead of browse CD.

Theyve really updated this since i last downloaded it...it didnt have ANY of thise fancy shit, lol.

Posted by: fufu

Ooo I got it, thanks gaz. : )

Posted by: fufu

here it is

not a song, just a bunch of ideas that I came up with one after another today put to a generic drum beat. Except the first bass line which I came up with a few months ago.

Posted by: Gazhole

Quote:

Originally Posted by fufu

here it is

not a song, just a bunch of ideas that I came up with one after another today put to a generic drum beat. Except the first bass line which I came up with a few months ago.

Thats cool, man!

I love it near the end when it gets funky as hell, haha. Really good bass sound aswell

Posted by: Gazhole

Posted by: fufu

^

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

Birddogs (Left Leg + Right Arm) - 1x25
Birddogs (Right Leg + Left Arm) - 1x25

30sec Rest

Single Leg Supine Glute Bridges - 1x30sec (Per Side)

Workout - PHASE 2: Hypertrophy (UPPER B)

Exercise - Set @ Weight Equip (RI) Neg/Iso/Con/Iso

Floor Press - 6, 6, 6 @ x2 34KG / 74.8lbs DBs (1:45 RI) 2/1/1/1

Pullups - 6, 6, 4+2 @ BW + 8KG / 17.6lbs (1:45 RI) 2/1/1/1

Single Arm Overhead Press - 6, 6, 6 (Per Arm) @ x1 24KG / 52.8lbs DB (1:45 RI) 2/1/1/1

Incline Lying Rows - 6, 6, 6 @ x2 24KG / 52.8lbs DBs (1:45 RI) 2/1/1/1

Preacher Curls - 12, 10+2/9+3 (Per Arm) @ x1 14KG / 30.8lbs DB (1:15 RI) No Tempo

Plate Pinches (20sec) - 1, 1, 1 @ x2 20KG / 44lbs Plates (0:20 RI) No Tempo

***

Well today is my lower volume day of this week, seemed to be okay. Was out of the gym in about 60 minutes instead of the 90 the full-on workouts took me this week.

Basically the point of this one is to avoid overtraining by changing the variables that i used for UPPER A on Monday. Tempo is less, volume is less by 4 total sets, the only thing thats increased is the weights im using - but thats only to reflect the tempo.

Calculations seemed to work well, because the weights all felt about right for the 2sec neg portions.

Damn. Longer negatives on Pullups are absolutely fucking brutal. I have miles more respect for people here who've done 4 sec negs on these. Its totally insane, haha.

Single Arm OH Presses felt great. Could really feel the stabilisers working cos of the increased TUT on those.

Also first time ive done curls in about 2 years...was interesting. Lol. Gonna go a bit lighter next time, i just had no idea what i was supposed to be using this time.

Ah well, good workout

Posted by: Bakerboy

Good stuff Gaz.

What's your weight and calorie intake at these days?

Posted by: Gazhole

Quote:

Originally Posted by Bakerboy

Good stuff Gaz.

What's your weight and calorie intake at these days?

My weight has dropped a few pounds cos of my little spat of being ill, but still hovering around 178-180.

Calorie intake estimate (i should start counting accurately again, lol) is around 3600 i should think. I took my carbs down a tad (mostly from bread actually) and have added in some more meat into my diet (ham, chicken etc) to help with protein intake.

It seems to be working, bf% has dropped ever so slightly, but i still seem to be just as muscular.

The main thing is my strength hasnt gone away. Thats why im being careful atm with the diet thing, haha.

Hows your stuff going? Your workouts are still brutal as ever!

Posted by: Bakerboy

Sounds good. I'm at around 170. I think I am going to decrease my calories for a bit- two weeks and then bump them back up again. I feel my body needs a bit of a break from eating so much. I've got one more week left of my current program (which is when I plan to slowly cut back my calories) and then I will take a week off from weight training. I eat between 3000- 3500 calories at the moment over 6-7 meals.

Posted by: fufu

you have quite an extensive warm up, when did you start that?

Posted by: KelJu

Quote:

Originally Posted by fufu

you have quite an extensive warm up, when did you start that?

He is a gym rat. He is just looking for more excuses to be in the gym.

Posted by: Gazhole

Quote:

Originally Posted by Bakerboy

Sounds good. I'm at around 170. I think I am going to decrease my calories for a bit- two weeks and then bump them back up again. I feel my body needs a bit of a break from eating so much. I've got one more week left of my current program (which is when I plan to slowly cut back my calories) and then I will take a week off from weight training. I eat between 3000- 3500 calories at the moment over 6-7 meals.

Nice going dude! Youve put on a bit of weight since the last time i checked then, last time i looked you were 160ish? Sounds like a pretty good plan to me though. I do the same thing, cycle higher and lower calories but theyre nowhere near as drastic as the cutting/bulking thing, lol.

Posted by: Gazhole

Quote:

Originally Posted by fufu

you have quite an extensive warm up, when did you start that?

Oooh, gotta be a good 6 months now?

Ive used it in my last 3 or 4 programs so quite a while. Sometimes ill do a movement specific warmup for the heavy stuff. Like if im doing Squats ill do one or two sets of 10-12 bodyweight Squats as a warmup or something.

I find that works especially well for Speed stuff actually. Once or twice when i havent done that, i only really got a decent level of explosiveness at about set 4, which isnt particularly great. The warmup does the trick though

Got it all from Pimp's sticky on the subject, and added Core work to the warmup on the advice of BB up there.

Posted by: Gazhole

Quote:

Originally Posted by KelJu

He is a gym rat. He is just looking for more excuses to be in the gym.

What can i say, you got me :P. Haha.

Hows it going, man?

Posted by: Double D

How do you like those floor presses?

Posted by: Gazhole

Quote:

Originally Posted by Double D

How do you like those floor presses?

Really weird actually. For an exercise that on first glance looks identical to regular Bench Press, its surprisingly different.

Felt different, quite a bit harder IMO. I dont know it thats just because my sticking point is in the top portion on horizontal pressing, which floor presses target i guess...

Good fun though, got some funny looks

.

Hows it going DD?

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

2x10 Saxon Side Bends @ 5KG / 11lbs (30sec RI)

30sec

2x1 Planks @ 30sec (30sec RI)

Workout - PHASE 2: Hypertrophy (LOWER A)

Exercise - Set @ Weight Equip (RI) Neg/Iso/Con/Iso

Good Mornings - 6, 6, 6, 6 @ 45KG / 99lbs BB (1:45 RI) 4/1/1/1

Hack Squats - 6, 6, 5+1, 6 @ 80KG / 176lbs BB (1:45 RI) 4/1/1/1

RDLs - 6, 6, 6, 6 @ 60KG / 132lbs BB (1:45 RI) 4/1/1/1

Leg Extensions - 6, 6, 6, 6 @ 70KG / 154lbs (1:45 RI) 4/1/1/1 - Too Easy!

Machine Calve Raises - 20, 20 @ 80KG / 176lbs (1:00 RI) No Tempo

Static Holds 20sec - 1, 1, 1 @ 100KG / 220lbs BB (0:20 RI) No Tempo

***

Great session today. Changed things up a tad because id used the only BB all night, and i just wouldnt have had the energy for Split Squats (PUUUUSSSY) i thought id do some Extensions.

Have only done these once, and even then not in a serious program. Was interesting, since the weight i ended up using was far too easy. I think i could have done todays configuration with 80-90 KG without too much hassle.

Next time i will. Christ, without tempo id max out the fucking machine. Stupid things.

Rest of it was great aswell. The only rest pause on Hacks was a fluke, i dont know what happened there, i just stopped...lol. Momentary lapse of concentration or something.

As a side note, im feelng a LOT more flexible this last week

Posted by: Bakerboy

Posted by: Double D

Split Squats are a mother fudger.......shouldve done some lunges instead....

Posted by: Gazhole

Lol, i think with the tempo theyd have ended up even harder than the split squats.

I should have put some uni-lateral work in there in retrospect though...

Posted by: Gazhole

Quote:

Originally Posted by Bakerboy

Posted by: Witchblade

Your new avatar is brilliant. Time to update your gallery as well.

Posted by: Double D

Yeah Gaz time to update it! Hell even I got a picture in mine now!!!

Posted by: DOMS

Your workout makes mine look like nothing.

Posted by: Gazhole

Quote:

Originally Posted by Witchblade

Your new avatar is brilliant. Time to update your gallery as well.

Haha, you know, just before sitting down i said that aloud to myself!

Watch this space, new pics very soon.

Posted by: Gazhole

Quote:

Originally Posted by DOMS

Your workout makes mine look like nothing.

Youve gotta be joking!

Your workouts are mental, son.

Posted by: Gazhole

Quote:

Originally Posted by Double D

Yeah Gaz time to update it! Hell even I got a picture in mine now!!!

Haha, and what a picture!

Did they have to switch to wide angle lens to get all of you in?

Posted by: Double D

Not at all. I was only 195lbs there or so. But my arms were a fair size. I think I was benching about 305 or so there. My squat was only like 365 or so. Deads were around that as well.....But I could skull crush 155lbs for 10!!!

Posted by: Gazhole

Quote:

Originally Posted by Double D

Not at all. I was only 195lbs there or so. But my arms were a fair size. I think I was benching about 305 or so there. My squat was only like 365 or so. Deads were around that as well.....But I could skull crush 155lbs for 10!!!

I love it how you say "only" 365, you crazy mofo! Hahaha.

Those are some pretty brutal skullcrushers though! Thats crazy stuff. No wonder your tris are stealing all the oxygen!

Posted by: Double D

Yeah I wish I could still do that weight on those. But my bench is a bit more beefy now compared to then and my squat absolutly kills my squat from then....so I am good with that.

Posted by: Gazhole

Quote:

Originally Posted by Double D

Yeah I wish I could still do that weight on those. But my bench is a bit more beefy now compared to then and my squat absolutly kills my squat from then....so I am good with that.

Gotta side with the big movements, DD. Its the only way

Hopefully im on track to increasing my Deadlift + Bench by quite a bit in the Strength phase of this program.

Im shooting for 30lbs on each, but that may be totally out of the ballpark. I think realisticly i can look for about 20lbs, but obviously if i get the 30lbs all the better.

I think Bench will be no problem, Deadlifts are gonna be a total war.

Posted by: Double D

I have been fighting the deads for a long time now. I have pretty much ruled the conventional dead out of my program and have been doing SLDL....

Posted by: Gazhole

Quote:

Originally Posted by Double D

I have been fighting the deads for a long time now. I have pretty much ruled the conventional dead out of my program and have been doing SLDL....

How come? Injury or just annoyed at a plateaux?

By the time i get to regular i deads it would have been a good 2.5 months since the last time, though. A break is good every now and again.

Posted by: Double D

Well I always feel uncomfortable doing them and after having a talk with P he pretty much convinced me to give them up. For crying out loud I wont be entering any competition anytime soon ya know.

Posted by: Gazhole

Quote:

Originally Posted by Double D

Well I always feel uncomfortable doing them and after having a talk with P he pretty much convinced me to give them up. For crying out loud I wont be entering any competition anytime soon ya know.

This is true, though by the looks of things you may become ballplayer of the year at the rate you're going, lol.

I think any type of Deadlift is awesome anyway, as long as reward > risk.

Posted by: Double D

Quote:

Originally Posted by Gazhole

This is true, though by the looks of things you may become ballplayer of the year at the rate you're going, lol.

I think any type of Deadlift is awesome anyway, as long as reward > risk.

Actually I am looking to get on an A Majors team sometime soon, hopefully. If not oh well its more of a hobby anyways. But A Majors get paid to play!

I always keep a slight bend in my knees whenever I do SLDL's also back is always pretty much straight. I work it out well.

Posted by: Gazhole

Thatd be great if you could get paid! Money for a hobby is probably the best situation to ever find yourself in! Thats awesome, DD!

And yeah, i do very few movements with straight knees. Even Good Mornings have a bit of a bend in them, and straight back is critical. I know a guy who was awesome strength, still is out-repping me on the same weight im doing, but isnt as good as he was because of one lapse on a double Deadlift, ruptured his L5 or therabouts.

Great guy aswell.

Posted by: Double D

Yeah all of the talk about ruptured discs and what not scares the crap out of me! Its kinda the reasoning behind the lack of skulls I have been doing. A buddy of mine used to workout with me. He was insane! He skulled almost 200lbs! Eventually his elbows gave out! He cant even rest his elbows on anything to this day because of it and this was about 6 or 7 years ago!

Posted by: Witchblade

Well keeping your back straight while deadlifting makes it reasonably safe, while there's no way to protect your elbows from skullcrushing. There's always a risk in deadlifting though.

Posted by: Gazhole

Its weird that, because i think everyone would agree that Deadlifting is probably more risky than Skullcrushing, but more people leave the Skulls out than Deads.

Just shows the difference in the rewards yielded against the risk in each movement.

Youve gotta be careful whatever you do really, lifting isnt a big ball of cotton wool after all, lol.

Posted by: Witchblade

Your sig.

I had totally forgotten about that.

Posted by: Gazhole

Quote:

Originally Posted by Witchblade

Your sig.

I had totally forgotten about that.

I read it and lolled hard

Posted by: Bakerboy

How do you like doing the Clark Kents

with v-ups?

Posted by: Double D

Where have you bench, squats, and deads went since you started westside?

Posted by: Gazhole

Quote:

Originally Posted by Double D

Where have you bench, squats, and deads went since you started westside?

The last time i PRd them all they went up about 11lbs each, Good Mornings aswell.

This time im going for double that when the strength phase gets here

Posted by: Gazhole

Quote:

Originally Posted by Bakerboy

How do you like doing the Clark Kents

with v-ups?

Its pretty harsh actually, lol. The Kents hit the lower back pretty hard, and the V-Ups really get the abdominals good, so its a wonder my mid section doesnt flop like a fucking accordian when im done :P.

Posted by: Double D

I would be estatic to get 10 pounds on everything!

Posted by: Gazhole

Quote:

Originally Posted by Double D

I would be estatic to get 10 pounds on everything!

Lol, trust me, i was! I wouldnt shut up about it for a week :P.

Honestly, 1lb is still an improvement and should be celebrated with protein shake on the rocks

One day im determined to compete in some strength competition. Powerlifting or something. I have a long way to go but every lb brings me closer, mwuahaha.

Posted by: Double D

1lb should be celebrated with multiple beers and some fresh young meat for yourself.

Posted by: Gazhole

Quote:

Originally Posted by Double D

1lb should be celebrated with multiple beers and some fresh young meat for yourself.

You mean like...some lamb? A rack of lamb?

Posted by: Double D

If you would rather have lamb over a young lady then by all means.

Posted by: Gazhole

Quote:

Originally Posted by Double D

If you would rather have lamb over a young lady then by all means.

Well i am Welsh...

Nah, dont worry. The missus gets a good seeing to whenever im on a post-training high. I think thats why she's in favour of a home gym when we have our own place.

Im horny as hell after leg day. Its crazy.

Posted by: Double D

Haha........hum.........let me pick a time I am not horny. Ya I got nothin.

Posted by: Gazhole

Quote:

Originally Posted by Double D

Haha........hum.........let me pick a time I am not horny. Ya I got nothin.

Yeah, there is that. Testosterone is freakin awesome!

Posted by: Double D

Ahhhh.....it comes and goes once your married though. When I was your age it would be pretty crazy!

Posted by: Gazhole

Quote:

Originally Posted by Double D

Ahhhh.....it comes and goes once your married though. When I was your age it would be pretty crazy!

Lol, then im doing you proud, man

Marriage is still a little way off for me, haha.

Posted by: Double D

I sure would hope so!

Posted by: Gazhole

Yeah - definitely not ready for marriage yet, haha. We've been together for 4 years, so i want to marry her eventually, but i have a good few years before that yet!

Posted by: Double D

Yeah atleast 10 years before that nonsense!

Posted by: Gazhole

Quote:

Originally Posted by Double D

Yeah atleast 10 years before that nonsense!

Probably take me that long to afford it!

Posted by: MCx2

LOL at the last bit of banter.

I must be getting old too soon. It's a special occasion when I'm horny. I dim the lights, light some candles, put on my favorite Barry Manilow album and crank till I pass out.

Posted by: Gazhole

Quote:

Originally Posted by ReproMan

LOL at the last bit of banter.

I must be getting old too soon. It's a special occasion when I'm horny. I dim the lights, light some candles, put on my favorite Barry Manilow album and crank till I pass out.

So this is what i have to look forward to...

Posted by: Pylon

That's assuming your wife allows you to. It's not guaranteed. Try to work it into the prenup.

Posted by: Gazhole

Quote:

Originally Posted by Pylon

That's assuming your wife allows you to. It's not guaranteed. Try to work it into the prenup.

Because nothing says "i love you" like a legally binding contract

Posted by: MCx2

Quote:

Originally Posted by Pylon

That's assuming your wife allows you to. It's not guaranteed. Try to work it into the prenup.

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

Workout - PHASE 2: Hypertrophy (UPPER A)

Exercise - Set @ Weight Equip (RI) Neg/Iso/Con/Iso

Bench Press - 6, 6, 6, 6 @ x2 30KG / 66lbs DBs (1:45 RI) 4/1/1/1

Bench Rows - 6, 6, 6, 6 (Per Arm) @ x1 20KG / 44lbs DB (1:45 RI) 4/1/1/1

Seated Overhead Press - 6, 6, 6, 5 @ x2 20KG / 44lbs DBs (1:45 RI) 4/1/1/1

Overhead Triceps Extension - 14, 14 @ 17.5KG / 38.5lbs BB (1:00 RI) No Tempo

Bent Over Rows - 6, 6, 6, 6 @ 40KG / 88lbs BB (1:45 RI) 4/1/1/1

Standing Curls - 14, 12+2 @ x2 12KG / 26.4lbs DBs (1:00 RI) No Tempo

***

Definitely an improvement over the last time i did this workout (last week...see page 26), though ive noticed my bent over rows are pretty fucking crappy.

Oh well.

Due to waiting for bloody equipment and other hold ups, i felt like i was driving a Ferrari through 100 miles of evenly spaced toll booths each containing a 93 year old narcoleptic. On the gas GO GO GO SCREECH FUCKING HELL NOT ANOTHER HOLD UP.

No time for grip or core, i did the meat and potatoes and i was outta there. 90 minutes. Shite.

Im having an out of body experience atm though. This monitor looks like its a good 4 feet away from me and i feel really odd. I need sugar.

Posted by: DOMS

Cover yourself in feces before your workout. I guarantee that you'll find all of the equipment becomes available to you.

Nice workout, Gaz!

Posted by: Gazhole

Quote:

Originally Posted by DOMS

Cover yourself in feces before your workout. I guarantee that you'll find all of the equipment becomes available to you.

Nice workout, Gaz!

Ill bear that tip in mind next time i want a shit before training.

And thankyou

. Even though im not impressed with my numbers on a lot of lifts, this tempo stuff really beats you up doesnt it?

I think without tempo i can do 121lbs on bent over rows for 6, that just seems low to me *shrugs*.

Posted by: DOMS

That just goes to show you that upping the weight isn't the only way to up the intensity (or density) of a workout!

I do 4 second negatives. Ouch...

Posted by: Gazhole

Quote:

Originally Posted by DOMS

That just goes to show you that upping the weight isn't the only way to up the intensity (or density) of a workout!

I do 4 second negatives. Ouch...

Its totally been an eye opener for me. And already im noticing the benefits, both size wise, and how much punishment my muscles can take. Even though the lifts may or may not go up, i FEEL stronger.

4 Second negatives really hurt, lol.

Posted by: DOMS

Just for fun, I thought about doing a workout of big compounds with 8 seconds negatives using rest-pauses.

Posted by: Gazhole

Quote:

Originally Posted by DOMS

Just for fun, I thought about doing a workout of big compounds with 8 seconds negatives using rest-pauses.

There must be something majorly wrong with us but that DOES sound fun

.

Whats made you want to do that? Just the quest for the hardest workout? Haha.

Posted by: DOMS

Quote:

Originally Posted by Gazhole

There must be something majorly wrong with us but that DOES sound fun

.

Whats made you want to do that? Just the quest for the hardest workout? Haha.

Pain. Me likey the pain.

Yeah, it just sounds like fun. And I bet the micro-trauma is great.

Posted by: MCx2

Nothing about what you're doing looks crappy to me Gaz. A fuckin machine you are.

I see numbers going up, looks good to me.

Posted by: Bakerboy

^ Also, Gaz, you have dedication and consistency on your side.

Posted by: Gazhole

Quote:

Originally Posted by DOMS

Pain. Me likey the pain.

Yeah, it just sounds like fun. And I bet the micro-trauma is great.

No doubt! I think with 8 second negs the micro may become massive-trauma :P. When do you think youll be having a shot at this, im looking forward to seeing the results of that!

Quote:

Originally Posted by ReproMan

Nothing about what you're doing looks crappy to me Gaz. A fuckin machine you are.

I see numbers going up, looks good to me.

Thanks dude, ive just gotta stop comparing myself to you guys who've been lifting for years. Ive only been really hard at it since a few months before i started this journal, 20 months at most total training experience.

Its weird as anything, i feel like ive been training for a lot longer. It gets to be a lifestyle rather than a hobby pretty quickely, haha.

Quote:

Originally Posted by Bakerboy

^ Also, Gaz, you have dedication and consistency on your side.

I think my consistency could improve, especially with diet, but dedication is totally what im all about

.

I dont let things beat me, if i did id have missed out on some of the best experiences in my life

Posted by: Double D

Workouts still lookin good. How much have your DB bench increased?

Posted by: Gazhole

Quote:

Originally Posted by Double D

Workouts still lookin good. How much have your DB bench increased?

Thanks DD!

Well, i havent tested, but by my calculations i should be able to do 90's @ 4RM now, where before it was 80's.

I should test really, on the next program i will methinks. Im moving over to BB Bench soon anyways, because my gym's highest DBs are 92's lol.

Posted by: Double D

Wow 92's are pretty weak ass DB collection! I would ask the owner what he would like for me to do with those? Curl! Haha

Posted by: Gazhole

Quote:

Originally Posted by Double D

Wow 92's are pretty weak ass DB collection! I would ask the owner what he would like for me to do with those? Curl! Haha

Lol, tell me about it. Theyre outta my league for a few exercises at the moment, but give me a year and ill trying to figure out ways to hang plates off them no doubt.

Fair enough they go all the way down to 1's or something stupid, but id like 160's or something.

Posted by: Double D

Yeah 160's would almost satisfy me at this point. I want em up to 200lbs!

Posted by: Gazhole

Quote:

Originally Posted by Double D

Yeah 160's would almost satisfy me at this point. I want em up to 200lbs!

200's must be pretty damned huge! The 90's are big enough, haha.

Posted by: DOMS

Quote:

Originally Posted by Gazhole

No doubt! I think with 8 second negs the micro may become massive-trauma :P. When do you think youll be having a shot at this, im looking forward to seeing the results of that!

It all depends on how my next few workouts go. If I've really stalled, then I'll yake a break for a couple of weeks. I'll give the 8 seconds a try then

Posted by: Witchblade

Quote:

Originally Posted by Gazhole

200's must be pretty damned huge! The 90's are big enough, haha.

200's are more like mini-barbells instead of dumbells. Simply using that stuff will work your forearms a lot.

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