Strength Dedication Ambition [Forum Archive]

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Strength Dedication Ambition

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Posted by: Raoul

Quote:

Originally Posted by SamEaston

I was thinking it was probably streamers of some description, but given this post, it could be part of his brain

*waits for someone to post "No, there's way too much of it for that"* Goob, I'm looking at you!

What has been up with this place recently, anyway? Its been up and down like a yoyo.

Posted by: goob

Quote:

Originally Posted by Raoul

*waits for someone to post "No, there's way too much of it for that"* Goob, I'm looking at you!

What has been up with this place recently, anyway? Its been up and down like a yoyo.

I would never suggest there's way too much filthy talk in here. Pot and kettle springs to mind.

Posted by: Raoul

Quote:

Originally Posted by goob

I would never suggest there's way too much filthy talk in here. Pot and kettle springs to mind.

Ah no, you misunderstand... Sam suggested the stuff on Gaz's head was his brain, and I was waiting for someone (i.e. you) to say "No, can't be, there's way too much of it for that"

Of course there cannot be too much filthy talk, that's almost an oxymoron

On topic a bit more: my back is fucking killing. Deadlifts ftw!

Posted by: goob

Quote:

Originally Posted by Raoul

Ah no, you misunderstand... Sam suggested the stuff on Gaz's head was his brain, and I was waiting for someone (i.e. you) to say "No, can't be, there's way too much of it for that"

Of course there cannot be too much filthy talk, that's almost an oxymoron

On topic a bit more: my back is fucking killing. Deadlifts ftw!

Good man. I'm not a fan of deads, but they are a great muscle building move.

As a disciple of the great Hunter S, are you one for a bit of pscho-active weekend recreation?

Posted by: Raoul

Quote:

Originally Posted by goob

Good man. I'm not a fan of deads, but they are a great muscle building move.

As a disciple of the great Hunter S, are you one for a bit of pscho-active weekend recreation?

Yeah, since I cannot squat properly (no rack

) deads are my main OH MY GOD IM GOING TO DIE lift

As to your second question, well, you could say that...

How about your good self?

Posted by: goob

Quote:

Originally Posted by Raoul

Yeah, since I cannot squat properly (no rack

) deads are my main OH MY GOD IM GOING TO DIE lift

As to your second question, well, you could say that...

How about your good self?

Not so much now, but yes I was very much a disciple,maybe even a 'high-priest' of the psychoactive.....

Posted by: Raoul

Quote:

Originally Posted by goob

Not so much now, but yes I was very much a disciple,maybe even a 'high-priest' of the psychoactive.....

Excellent my good man! A month or so ago I went shroom picking, and I munched them all last week when I went to see Pendulum (don't know if you've heard of them, if you're not from the UK probably not). It was fantastic!

Posted by: Double D

Hey buddy. How have things been?

Posted by: Scarface30

how's everything going Gaz? must be pretty darn busy the past few days without workouts!

Posted by: SamEaston

Where's Gaz gone? Surely being a student can't be that taxing?

Posted by: katt

I'm thinking it's just that time of year where everyone takes it a little slower than norm.

Posted by: DOMS

He better not pull a Bakerboy! If he does, I'm getting a ticket to the UK, and I'm going to kill him.

If you love someone, set them free. If they dont' come back, you hunt 'em down and kill 'em.

Posted by: goob

Don't worry, he's only on vacation at the moment.

He sent this pic, told me to let everyone know he's having fun...

Posted by: katt

Posted by: Gazhole

Hey all!

Just a quick update as its 3am and im finally able to connect to the internet.

Have been really busy with uni work these last few days but im just about on top of it now. With IM being back and forth i thought i may aswell take a few days off (see: goob's picture).

Ive still been working out, and had some awesome ones too. Nothing so awesome as to post, but i havent missed a step (touch wood. mmm).

The only workout i have skipped was today's because im moving it to tomorrow instead, reason being that i had a crappy nights sleep last night, and my laptop decided to cunt itself (thanks very much vista and your poor resource management) so i finally bit the bullet and installed Linux. Ubuntu 7.10 to be exact.

Spent most of the afternoon getting that going and we're at last up and running.

So yeah, that was my week in a nutshell

.

My CoC #1 gripper arrived the other day, and im confident ill close it by the end of the week. Im about half a cm away from touching the handles.

Posted by: Gazhole

Quote:

Originally Posted by Double D

Hey buddy. How have things been?

Hey dude

Long time no see!

Things are going great, the back is clearing up and im at last getting down to some intense workouts

Hows life? Havent spoken for a long while. Everything going okay?

Posted by: Gazhole

Quote:

Originally Posted by DOMS

He better not pull a Bakerboy! If he does, I'm getting a ticket to the UK, and I'm going to kill him.

If you love someone, set them free. If they dont' come back, you hunt 'em down and kill 'em.

im here im here! Dont break out the whip again!

Still, feel free to come visit :P

Posted by: vortrit

Nice to see you back Gaz. I have mostly just been on here in the journal section. Crazy busy with school and all...

Posted by: SamEaston

Quote:

Originally Posted by Gazhole

My CoC #1 gripper arrived the other day, and im confident ill close it by the end of the week. Im about half a cm away from touching the handles.

Your cock gripper??

Does your girlfriend know you speak about her like that?

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

Your cock gripper??

Does your girlfriend know you speak about her like that?

Lol!

Posted by: Gazhole

Quote:

Originally Posted by vortrit

Nice to see you back Gaz. I have mostly just been on here in the journal section. Crazy busy with school and all...

Hows it going, though? You still on top of everything?

Posted by: SamEaston

Im glad you're alright Gaz - we were worried you were gone for good there

Posted by: Scarface30

this 'cock gripper' you speak of...are they easy to come by??

- just kidding man.

glad you're not MIA, because God knows what DOMS would have done! lol

Posted by: DOMS

Quote:

Originally Posted by SamEaston

Your cock gripper??

It's a well known fact that Gaz likes the CoC.

Posted by: DOMS

Quote:

Originally Posted by Scarface30

this 'cock gripper' you speak of...are they easy to come by??

- just kidding man.

glad you're not MIA, because God knows what DOMS would have done! lol

I was already combing through eBay for a good deal on a plane ticket.

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

Im glad you're alright Gaz - we were worried you were gone for good there

Lol, i wasnt gone for that long was i?

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

this 'cock gripper' you speak of...are they easy to come by??

- just kidding man.

glad you're not MIA, because God knows what DOMS would have done! lol

Very easy to come by round these parts

Posted by: Gazhole

Quote:

Originally Posted by DOMS

It's a well known fact that Gaz likes the CoC.

I love the CoC, i cant stop holding it, squeezing it. Hurt my hand gripping it yesterday.

Wait a second..

Posted by: Gazhole

Quote:

Originally Posted by DOMS

I was already combing through eBay for a good deal on a plane ticket.

Wales has no airport you fool, last plane that came through here we heralded it as a demon sent by the great leek in the sky to punish us, and promptly burned all our homemade bestiality porn. You want a "great depression" you live in a nation of un-necessarily horny animal lovers.

...seem to have wandered a bit there.

Posted by: DOMS

Quote:

Originally Posted by Gazhole

I'll have to come visit you sometime.

Posted by: Gazhole

Have you seen this boy?

Warmup - Activation

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

Warmup - Dynamic Flexibility

Standing Knee Raises - 1x12 per leg
Standing Side Bends - 1x12 per side
Butt Kickers - 1x12 per leg
Shoulder Circles - 1x12 per arm per direction

Core Work

Reverse Crunches - 2x20 @ 30sec RI
Supermans - 2x30sec @ 20sec RI

Workout A - Upper Push

Dips (0:30 RI) 10x6 @ BW
@ BW - 6, 6, 6, 6, 6, 6, 6, 6, 6, 6

Bench Press (1:45 RI) 3x8 @ x2 27.5KG / 60.5lbs DBs
@ x2 27.5KG / 60.5lbs DBs - 8, 8, 8

Single Arm Overhead Press (1:45 RI) 3x8 @ x1 17.5KG / 38.5lbs DB
@ x1 17.5KG / 38.5lbs DB - 8, 8, 8

Push Ups (1:45 RI) 3x8 @ BW + 10KG / 22lbs
@ BW + 10KG / 22lbs - 8, 8, 7+1

Standing Triceps Extension (1:00 RI) 2x20 @ 10KG / 22lbs BB
@ 10KG / 22lbs BB - 20, 20

Static Holds (1:00 RI) 4x30sec @ x2 30KG / 66lbs DBs
@ x2 30KG / 66lbs DBs - 30sec, 30sec, 30sec, 30sec

Pinch Grip Holds (0:30 RI) 3x30sec @ x2 15KG / 33lbs Plates
@ x2 15KG / 33lbs Plates - 30sec, 30sec, 30sec

Warmdown - Mobility

A's - 2x12
Hip Circles - 1x30 per direction
Lateral Lunges - 2x12 per leg

Warmdown - Static Stretching

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

***

A bit of elbow pain on the left arm today during dips and bench, gotta keep an eye on that...probably just the stupid volume i use on the former thats doing it.

Grip work is going great, after only a few days using the CoC1 im already noticing improvements. Those things are amazing.

Right, with that 90 minutes of awesomeness out the way im gonna go watch Will Smith beat the shit out of some aliens.

Posted by: Gazhole

Quote:

Originally Posted by DOMS

I'll have to come visit you sometime.

Well im planning to do a road trip around the US in a few years, so if you dont visit before then im coming for you.

Posted by: Witchblade

It's good to have you around here.

It makes me all warm and fuzzy inside.

Posted by: katt

Quote:

Originally Posted by Gazhole

Well im planning to do a road trip around the US in a few years, so if you dont visit before then im coming for you.

Posted by: DOMS

Quote:

Originally Posted by Gazhole

Well im planning to do a road trip around the US in a few years, so if you dont visit before then im coming for you.

I'll be living in Boise by then. Which is great, if you hate cities.

One of the things that I think is hard for many Europeans to grasp is just how freaking huge the US is. Doing to road trip of the US for two weeks wouldn't get you much. Heck, it's 4800km from New York to Los Angeles.

If you do a road trip, you might want to consider US1 (down the east coast), US10 (across the bottom of the US), and Pacific Coast Highway (US5, up the west coast). You could always detour to US28 and visit Rob up in the Rockies (the second attached image). Or a detour on to the tip of Florida (US75).
.
.
.
.
.
.

Posted by: katt

Boise Doms????? why there?? you could at least go North a few hours and it would be more scenic..

Then again,,, I did watch a show on some "bondage" bar in Boise..

You might like that.

Posted by: Gazhole

Quote:

Originally Posted by DOMS

I'll be living in Boise by then. Which is great, if you hate cities.

Yeah, im gonna try and go as many places as possible, but like you said its huge. You can fit wales a few times in each state, lol.

Crazy. I was thinking more along the lines of a month or two rather than 2 weeks. I came to CA for 3 weeks in 1995, and we were busy every day then!

Posted by: SamEaston

Hey Gaz - crazy volume on those Dips! 30s RI must've kicked your ass!

Why would you want to go to the US when you've got all the sheep you need over here?

Posted by: vortrit

Quote:

Originally Posted by Gazhole

Hows it going, though? You still on top of everything?

Yeah, workouts and everything are going great. I really can't complain about much right now except for the fact I'm not getting laid.

Posted by: goob

Quote:

Originally Posted by SamEaston

Hey Gaz - crazy volume on those Dips! 30s RI must've kicked your ass!

Why would you want to go to the US when you've got all the sheep you need over here?

Yeah, I though New Zealand would be the place for Gaz's road trip, but he's still wanted for the 'incident' at "Sheep Fest 06'".

Plus, he' cant afford the $10,000's in alimony.....

BTW, Good workout Gaz, those dips have you going up and down more than a Thai hooker on free head day.

Posted by: b_reed23

looks like I picked a good day to check out this journal...

Posted by: Gazhole

Quote:

Originally Posted by b_reed23

looks like I picked a good day to check out this journal...

Trust me, its like this every day

Thanks for stopping by though, hows things?

Posted by: Gazhole

Quote:

Originally Posted by goob

Now is that NEVER MENTIONING IT AGAIN!?

And thanks man, elbow pain excluded it was a really fun workout

Theres a free head day!? Why the hell havent i heard about this!?

Posted by: Gazhole

Quote:

Originally Posted by vortrit

Yeah, workouts and everything are going great. I really can't complain about much right now except for the fact I'm not getting laid.

Well when i come USA Touring ill be wingman, though i hope youll have gotten laid by the time that happens

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

Hey Gaz - crazy volume on those Dips! 30s RI must've kicked your ass!

Why would you want to go to the US when you've got all the sheep you need over here?

The weird thing is, i dont seem to notice the low RIs anymore, i think my work capacity has improved the most out of anything so far. Its still not easy though, doing more than my theoretical maximum volume is a losing battle, lol.

As for the sheep, its the old "grass is greener" thing. Plus i hear american sheep put out more

Posted by: Gazhole

Small update, apparently ive hurt my hand. Cant put pressure on it a la push ups or pulling open a door. Same arm as my elbow pain, im thinking they are related and its mild tendonitis in my elbow/wrist/hand.

Kinda sucky, moving my next training session to tomorrow to compensate and hopefully sort it by then.

I also snubbed my little toe really hard on a door the other day, and its made what nail didnt tear off ingrow so thats goddammned infected now aswell :P.

So in conclusion, it hurts to walk and it hurts to wank. Film at eleven.

Posted by: SamEaston

Quote:

Originally Posted by Gazhole

So in conclusion, it hurts to walk and it hurts to wank. Film at eleven.

Well lie back and get someone else to do it for you. Where's the issue?

That's a shame about your hand though. One of the girls i used to row with had tendonitis in her wrist and it took a full 6 months to go away. And it comes back real quick if you do anything you shouldn't, so watch out.

Posted by: goob

Quote:

Originally Posted by b_reed23

looks like I picked a good day to check out this journal...

Watch out though. This journal is like a virus, and too much exsposure can taint you.

To put it into perspective, Gaz was once an angelic Welsh choir boy.

Now no farmyard animal is safe from his unholy 'love'.......

Posted by: SamEaston

Quote:

Originally Posted by goob

Watch out though. This journal is like a virus, and too much exsposure can taint you.

. . . . or lead to a reduction in your spelling capacity.

Posted by: Big G

Quote:

Originally Posted by SamEaston

. . . . or lead to a reduction in your spelling capacity.

And wassup with that new avatar G-hole!? That's just fucking frightening!

Posted by: goob

Quote:

Originally Posted by SamEaston

. . . . or lead to a reduction in your spelling capacity.

Where I come from, that's how they spell it.

Posted by: vortrit

Quote:

Originally Posted by Gazhole

Well when i come USA Touring ill be wingman, though i hope youll have gotten laid by the time that happens

You may want to get here sooner than you thought. Anyway, how are things?

Posted by: Gazhole

Quote:

Originally Posted by vortrit

You may want to get here sooner than you thought. Anyway, how are things?

IM not laying you, if thats what you mean

Things are good, took some time off training this week since my hand and elbow arent totally up to scratch atm. This is last week in uni now before xmas, so deadlines are looming. Very busy!

Hows stuff with yourself?

Posted by: Scarface30

good on you for not pushing the hand and elbow

. I think out of anyone you know the bad that comes with forcing an injury. hope you're back up and running soon!

last week of university before Christmas...good times!

have you written any exams yet, or are they upcoming? or do you only write exams at the end of the year?

Posted by: goob

Quote:

Originally Posted by Scarface30

good on you for not pushing the hand and elbow

err...I think Gaz's injury was from too much repetive hand motion....

It's wierd not seeing a workout or two on a page from Gaz.....actually wait, no, it's business as usual in here.

Good luck on the exams Gaz, should'nt pose much of a problem to you.

"The force is strong in this one".

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

good on you for not pushing the hand and elbow

I just feel like im falling apart at the seams a little bit lately, its one injury after another, yknow? I took a few MONTHS off, isnt that enough!? Lol.

Exams are after xmas aswell. I have tonnes of coursework to do also. They sure do like to keep the pressure on ill give em that.

Posted by: Gazhole

Quote:

Originally Posted by goob

err...I think Gaz's injury was from too much repetive hand motion....

It's wierd not seeing a workout or two on a page from Gaz.....actually wait, no, it's business as usual in here.

Good luck on the exams Gaz, should'nt pose much of a problem to you.

"The force is strong in this one".

Lol, yeah - this can barely be called a journal anymore, the last few months belong in some bastardized version of open chat. Possibly called open scat.

I actually worked out today, so expect a writeup in a short while.

And thanks, man

. Exams arent too bad for me, im pretty cool under pressure. Its the constant work that gets me stressed, coursework has always been a bitch.

Posted by: Gazhole

To all:

Sorry i havent been very active lately, especially in journal land. Once this week is over ill try get on more to keep track of what y'all are doing

.

Busy busy busy.

Posted by: katt

School work is more important than getting to the gym... it'll be there when the exams are over.

That was totally a mom statement huh?

Posted by: Gazhole

Warmup - Activation

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

Warmup - Dynamic Flexibility

Standing Knee Raises - 1x12 per leg
Standing Side Bends - 1x12 per side
Butt Kickers - 1x12 per leg
Shoulder Circles - 1x12 per arm per direction

Surprise Random Super Fullbody Workout...FROM SPACE!!!

Goblet Squats (1:30 RI) 3x12 @ x1 25KG / 55lbs DB
@ x1 25KG / 55lbs DB - 12, 12, 12

Pullups (1:45 RI) 2x8 @ BW
@ BW - 8, 8

Bench Press (1:45 RI) 2x8 @ x2 27.5KG / 60.5lbs DBs
@ x2 27.5KG / 60.5lbs DBs - 8, 8

Sumo Good Mornings (1:30 RI) 3x12 @ 30KG / 66lbs BB
@ 30KG / 66lbs BB - 12, 12, 12

Bent Over Rows (1:45 RI) 2x8 @ 45KG / 99lbs BB
@ 45KG / 99lbs BB - 8, 8

Overhead Pres (1:45 RI) 2x8 @ x2 17.5KG / 38.5lbs DBs
@ x2 17.5KG / 38.5lbs DBs - 8, 8

Standing Calve Raises (1:00 RI) 2x20 @ x2 30KG / 66lbs DBs
@ x2 30KG / 66lbs DBs - 20, 20

Overhand Grip Curls (1:00 RI) 2x20 @ 10KG / 22lbs BB
@ 10KG / 22lbs BB - 20, 20

Warmdown - Mobility

A's - 2x12
Hip Circles - 1x30 per direction
Lateral Lunges - 2x12 per leg

Warmdown - Static Stretching

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

***

Since i took a week off, and ive written a new program using whats available at my home gym, i thought for the next session or two id make up some sort of fullbody thing to have a bit of fun.

Was a pretty tiring 90 minutes all in all, especially since i forgot my lifting gloves, and that i cant actually really hold much with my left hand.

In the pulling exercises its not too bad, but during bench and OH press it was less holding the dumbells and more acting as a platform. Took some goddamned concentration ill tell you. Considering going to get some sort of scan, cos its bugging the shit out of me.

Posted by: vortrit

Quote:

Originally Posted by Gazhole

IM not laying you, if thats what you mean

Not bad. I just feel like I'm going through the motions, but I guess I won't complain. Nice workout. I hope your hand gets better.

Posted by: Gazhole

Quote:

Originally Posted by vortrit

Not bad. I just feel like I'm going through the motions, but I guess I won't complain. Nice workout. I hope your hand gets better.

I know what you mean, man. A holiday will sort us out good and proper

Posted by: vortrit

Quote:

Originally Posted by Gazhole

I know what you mean, man. A holiday will sort us out good and proper

Then a new year with a new start, hopefully. So many new self improvement projects to undertake.

Posted by: goob

Good work Gaz. It's not that much fun trying to build a makeshift program from limited equipment, but i must admit, it's where i get my most crazy new movements from.....

Still, that's a better design than my best efforts.....

Posted by: Gazhole

Quote:

Originally Posted by goob

Good work Gaz. It's not that much fun trying to build a makeshift program from limited equipment, but i must admit, it's where i get my most crazy new movements from.....

Still, that's a better design than my best efforts.....

Cheers dude, im gonna post the new program at some point aswell. Its an upper lower split but it uses some ideas i havent tried for about two years, lol.

Im gonna really try going forward with those Goblet Squats though. Really enjoyed them today.

Posted by: Scarface30

Quote:

Originally Posted by Gazhole

Surprise Random Super Fullbody Workout...FROM SPACE!!!

lol

great workout man, troopin' through the wrist pain!

Posted by: goob

Bombaytv ::: by Grapheine.com

Posted by: SamEaston

Dearie me, you are falling apart. What's caused this injury? I know Goob said it was RSI, but i don't believe him

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

lol

great workout man, troopin' through the wrist pain!

Lol, thanks dude

its a challenge remembering all the injury shit in the gym:

"Right, limited intensity leg work because of my back, be careful on pressing because of my hand, dont lock anything out because of elbow, leave enough rest because youre about as fit as Homer Simpson..."

One of these days ill get better and the gym will know my name again.

***

Although, i dont know if ive mentioned this, but been on the phone to my home gym, and theyve agreed to let me pay a one-off fee for a month instead of a contract. Its an offer they usually reserve for people in the armed forces, but because im in uni doing Sports Sciences and i was always a good member before i left they said theyd make an exception for me, and offered me a job for when i get out of uni!

I guess the trainers and the manager there noticed i actually knew what the fuck i was talking about in our many conversations about exercise over the years :P.

Pretty sweet.

Posted by: Gazhole

Quote:

Originally Posted by goob

Bombaytv ::: by Grapheine.com

I wish my flash plugin for linux worked properly, i have no idea what this is

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

Dearie me, you are falling apart. What's caused this injury? I know Goob said it was RSI, but i don't believe him

Haha, what if it IS RSI

No, i have no idea what it is. It just started hurting one day in the gym, probably because i was overcompensating for the pain in my elbow during a press or something.

Meh, lol.

Hows you?

Posted by: Gazhole

Also, today is my last day of term. Im stoked.

Finished all my work yesterday (nothing like pressure, is there?) and did a 1500 word essay in an afternoon from start to finish, i was pretty surprised with myself since i didnt think id manage the whole thing.

The upside is that i can go home today instead of tomorrow, which means ill be in the pub with my Dad tonight celebrating my triumphant return.

Posted by: Scarface30

that's all great news man. nothing like being finished school for Christmas break without a care in your mind except how much you'll be drinking tonight at the pub

.

that's pretty cool about your gym too, offering you a job when you're finished and giving you a month contract. I wish my gym would do that for me

lol.

Posted by: SamEaston

Quote:

Originally Posted by Gazhole

Haha, what if it IS RSI

No, i have no idea what it is. It just started hurting one day in the gym, probably because i was overcompensating for the pain in my elbow during a press or something.

Meh, lol.

Hows you?

What if it is indeed

Great news about being finished for Christmas - already??

Christ, you bloody students. Part-timers the lot of you

I know the feeling of going home. Im going home on Thursday 20th and i cannot wait. I have a huge holdall full of pressies to go under our tree and to give to my friends. It's so exciting!!

I remember maybe 5 years ago thinking, God i hate Christmas. Spending time with Mum and Dad always seemed like such a chore, and because we live in such a small town, it was so boring. Now that i live so far away from my parents, i love seeing them! Ahh, it all seems so different now!

Good job on getting all your work handed in on time. Now you can relax! Good stuff!

Posted by: goob

Quote:

Originally Posted by Gazhole

I wish my flash plugin for linux worked properly, i have no idea what this is

Such a shame, you'd really like it. It's an epic Bollywood biopic of the life and times of Gazhole.

A potential oscar winner for the gifted screenwriter, and special effects team. Apparently De niro, has agreed to play the older verion of Gaz in the sequel.....

Have a few beers for me Gaz. Best time of year to hit the bar.

Scar: The only care is: "Have I drank enough?"

Posted by: Witchblade

Quote:

Originally Posted by Gazhole

Although, i dont know if ive mentioned this, but been on the phone to my home gym, and theyve agreed to let me pay a one-off fee for a month instead of a contract. Its an offer they usually reserve for people in the armed forces, but because im in uni doing Sports Sciences and i was always a good member before i left they said theyd make an exception for me, and offered me a job for when i get out of uni!

I guess the trainers and the manager there noticed i actually knew what the fuck i was talking about in our many conversations about exercise over the years :P.

Pretty sweet.

Nice!

Posted by: Gazhole

Warmup - Activation

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

Warmup - Dynamic Flexibility

Standing Knee Raises - 1x12 per leg
Standing Side Bends - 1x12 per side
Butt Kickers - 1x12 per leg
Shoulder Circles - 1x12 per arm per direction

Core Work

Crunches - 2x20 @ 30sec RI
Supermans - 2x30sec @ 30sec RI

Upper/Lower - Week 1 - Upper Body A

Dips (0:30 RI)
10x6 @ BW

Lat Pulldowns (1:45 RI)
1x8 @ 100KG / 220lbs
1x6 @ 113KG / 248.6lbs
1x10 @ 90KG / 198lbs

Hammer Bench Press (1:45 RI)
1x8 @ x2 28KG / 61.6lbs DBs
1x6 @ x2 30KG / 66lbs DBs
1x10 @ x2 26KG / 57.2lbs DBs

Bench Rows (1:45 RI)
1x8 @ x1 20KG / 44lbs DB
1x6 @ x1 22KG / 48.4lbs DB
1x10 @ x1 18KG / 39.6lbs DB

Warmdown - Mobility

A's - 2x12
Hip Circles - 1x30 per direction
Lateral Lunges - 2x12 per leg

Warmdown - Static Stretching

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

***

So there you have it. Ive noticed a giant discrepancie between the lat pulldown at my home gym, and my gym in cardiff - at home i can do 100KG, and in cardiff i can do 54KG on the same number of reps. Something about that just really confuses me. Surely machines cant be THAT different, can they?

At first i thought my home gym had fucked up and were calling them KG when they should be called lbs on the machine label, but i dont see why it would be. All the other equipment (made by the same company) is fine. The calve raise machine says 60KG, and thats what i can do freeweights. The leg extension and leg press have given the same results from various other gyms ive been to.

Bleh. Dont understand. It just seems a little impossible that ive doubled my Lat Pulldown 8RM in two weeks of REST :P.

Still, good workout. Was done with everything in just about an hour. Was just as id hoped, since this is my second try ever at a four days a week program. Thought id lower the volume and increase the frequency.

Works out not too different. 3x90minutes = 4.5 Hours, 4x60 minutes = 4 hours.

Pretty much the same.

We'll see. Was a good session anyways.

Posted by: SamEaston

Yeah - the 100kg seems more realistic to me. I mean i was pulling 59kg on the lat pulldown, so it makes sense that you're pulling 100kg.

I dunno, go with the higher number anyways!

Those are nice bench numbers too, Gaz!

Posted by: goob

Holy shit Gaz, those lat pulldowns are staggeringly good. I mean really impressive.

Whats the hammer bench press - A DB Press with a hammer grip???

Posted by: fufu

Quote:

Originally Posted by Gazhole

nice!

Did you ever overcome your hammie injury?
After injuring myself over the years the biggest things to maintain are flexibility and balance. I think flexibility slightly more. I think if I honestly stopped stretching after each workout I would injure myself within a month.

Posted by: vortrit

Nice work. Those lat pulldowns look really strong!

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

Yeah - the 100kg seems more realistic to me. I mean i was pulling 59kg on the lat pulldown, so it makes sense that you're pulling 100kg.

I dunno, go with the higher number anyways!

Those are nice bench numbers too, Gaz!

I was thinking similar things, i mean if i can do 8 pullups, surely it makes sense that i should be able to lat pull more than my bodyweight?

This is why machines annoy me, with free weight the laws of physics keep your RMs in check :P.

Thanks very much

Posted by: Gazhole

Quote:

Originally Posted by goob

Holy shit Gaz, those lat pulldowns are staggeringly good. I mean really impressive.

Whats the hammer bench press - A DB Press with a hammer grip???

Cheers goob

, lat pulls are a pretty fun movement. Plus you can easily change grips and grip attachments for a bit of variety every now and then.

And yeah, hammer bench = dbs paralell to your torso. I found it puts less stress on my elbows, the left one still isnt quite right so im doing everything i can to help it :P.

I was thinking of strapping it up till it heals, but i think thatll only make matters worse when i take the strap off. Best to just bear it out methinks.

Posted by: Gazhole

Quote:

Originally Posted by fufu

Glad you mentioned that actually, i was gonna say something about my injury.

Yeah, seems to be healing up nicely now. Its been like, six months which is a crazy long time for something that took about a minute to cause, lol.

I agree with you though, ive really been concentrating on the flexibility side of things, holding my stretches and making sure i use full rom with the dynamic ones. It seems to be paying off because i havent REALLY (touch wood) had big problems for a while.

In fact, the only time it plays up is when im NOT training. Like last week it was giving me problems, because i didnt train as much the last fortnight. Its weird, you think less stress would be good for it :P.

Like you, i think if i didnt have proper warmups, warmdowns, and stretches i would be a lot worse for wear very very quickely. Maybe we're just getting old? It never used to be like this...

Posted by: Gazhole

Quote:

Originally Posted by vortrit

Nice work. Those lat pulldowns look really strong!

Thanks man

I loaded it up at first with the weight i thought i could use, prepared, and nearly catapulted the thing through the roof, haha. I was pretty pleased with the movement when i got it right though.

Posted by: goob

An eye for an eye Gaz.....Just wishing you a Merry Xmas....

Posted by: Scarface30

awesome workout Gaz

kinda funny about the lat pulldown but either way those are some monsterous numbers!

Posted by: Scarface30

holy fuck!...

I typed my message in the previous page, and when it loaded it takes me to this page with the picture that goob posted full and front centre on my screen!

Posted by: goob

Ok Gaz, they were threatening to do it for some time. But I think there is no doubt that our journals are offically X rated.......

Oh lord....

Posted by: Gazhole

Quote:

Originally Posted by goob

An eye for an eye Gaz.....Just wishing you a Merry Xmas....

Thats more like an eye for a skull, but alright :P.

The best part is that it really looks like you're enjoying yourself there.

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

awesome workout Gaz

kinda funny about the lat pulldown but either way those are some monsterous numbers!

Thanks dude

.

Man, that picture keeps following me whenever i close my eyes...

Posted by: Gazhole

Warmup - Activation

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

Warmup - Dynamic Flexibility

Standing Knee Raises - 1x12 per leg
Standing Side Bends - 1x12 per side
Butt Kickers - 1x12 per leg
Shoulder Circles - 1x12 per arm per direction

Upper/Lower - Week 1 - Lower Body A

Goblet Squats (1:30 RI)
2x12 @ x1 26KG / 57.2lbs DB

Romanian Deadlifts (1:30 RI)
2x12 @ 55KG / 121lbs BB

Calve Raises (1:00 RI)
2x20 @ x2 30KG / 66lbs DBs

Cardio

Stationary Bike - 2:30 @ Lvl 8 (105 RPM)
Stationary Bike - 2:30 @ Lvl 16 (90 RPM)
Stationary Bike - 5:00 @ Lvl 5 (70 RPM)
Stationary Bike - 2:30 @ Lvl 15 (100 RPM)
Stationary Bike - 2:30 @ Lvl 3 (60 RPM)

TOTAL DISTANCE = 6.94 Miles (Roughly 9 Km?)

Core Work

Reverse Crunches - 2x20 @ 30sec RI
V-Sits - 2x30sec @ 30sec RI

Warmdown - Mobility

A's - 2x12
Hip Circles - 1x30 per direction
Lateral Lunges - 2x12 per leg

Warmdown - Static Stretching

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

***

So yeah, that was yesterday. Was really pleased with it actually. Goblet Squats were a PR by half a KG, Deadlifts were a PR since injury by 5KG, and i really pushed the intensity through the roof during Cardio. I was dead by the end, lol. Again, its a different bike in my home gym so comparing to other cardio sessions is impossible. Felt good though.

Couldnt get round to posting it yesterday, but thought i would today since im away for the next two days (today and tomorrow) having an all out LAN gaming fest with a few friends.

Knackered aswel, last night two mates came over and we watched Jet Li Unleashed and stayed up talking, drinking tea, and eating angel delight untill quarter past four in the morning. Was a great night.

Shaping up to be a pretty awesome week too, have been surprisingly busy.

Posted by: goob

Quote:

Originally Posted by Gazhole

Thats more like an eye for a skull, but alright :P.

The best part is that it really looks like you're enjoying yourself there.

Yeah, it's what i've been sending out as my xmas cards to friends and family. The postal service must be snowed under, as I hav'ent had any back. Come to think of it the telephone company dose'nt seem to be working either, as no-one has phoned, must mean everyone must be out of town???

Great workout BTW. Goblet's are ass kickers, make no mistake. Good job. RDL's looking impressive.

Quote:

Originally Posted by Scar

holy fuck!...

I typed my message in the previous page, and when it loaded it takes me to this page with the picture that goob posted full and front centre on my screen!

Quote:

Originally Posted by Gaz

Thanks dude

.

Man, that picture keeps following me whenever i close my eyes...

I could'nt stop laughing at these replies, especially the normally even tempered scar's comment for some reason. He never usually swears...

That pic is hideous....

Posted by: fufu

Quote:

Originally Posted by Gazhole

haha yeah, old. It sucks when we start thinking like that. A few years of weight training can have its bad shit, especially since we train so much all over our body. Got to keep all aspects of training in good order to not get injured. I finally got the disc under control, but now my tendonitis in the knees is coming back, it sucks. I can avoid it if I warm up them extensively and ice them after, agh. Just more time along with the stretching. My post-workout stretch was longer than my actual workout today.

It is funny when people complain about the time they would have to spend working out a couple times a week. We got the pre-training, the training, the post-training, and the perpetual diet.

keep it up

Posted by: Gazhole

Quote:

Originally Posted by fufu

Haha, why is it like plugging a leaky hose? You finally get your hand over one hole, then water spurts out of three others. I got the same thing, finally my back is improving and my elbow and hand start to play up!

I guess if thats what you gotta do to keep yourself healthy, youll have to take that extra time, man. Its annoying though, no doubt.

I laugh about that too "Oh, im too busy, i just dont have the time to keep myself healthy" when they could literally knock out a beginner's session in 45 minutes.

My usual workout time is double that. If i was as comprehensive as id like to be, itd probably be closer to 120 minutes a session, but i cant often justify that. Especially since in Cardiff its an extra hour getting to and from the gym cos its so far away.

Stretch stretch stretch.

Posted by: goob

Quote:

Originally Posted by Gazhole

Haha, why is it like plugging a leaky hose? .

I misread that and thought it said plugging a horse......

Thought you'd been up to your old tricks again...

Good workout. 10 rep pullups is pretty damn good, and your pressing is excellent.

Merry xmas dude, have a good one, and if you get lonely, there's always...

Posted by: Double D

Explain a goblet squat to me......

Posted by: Gazhole

Quote:

Originally Posted by goob

It was 10 sets of 3, but yes, 10 reps is what im aiming for right now, lol.

And im already a member there. I was banned for being too fetishistic.

Posted by: Gazhole

Quote:

Originally Posted by Double D

Explain a goblet squat to me......

Tis a squat where you hold the dumbell in front of you at chest height as if it were a cup or goblet.

Awesome movement, takes a lot of core stability and upper body isometric strength. Its pretty heavy going without actually going 'heavy'.

Posted by: Witchblade

Merry christmas, Gareth (it was Gareth right?

)

Posted by: SamEaston

Merry Crimbo and a Happy New Year to you!

Posted by: Double D

I like the sound of it. I have alot of my clients do things like that, but never really had a name for it.

Posted by: Gazhole

Quote:

Originally Posted by Witchblade

Merry christmas, Gareth (it was Gareth right?

)

Yes, lol! Thats my real name, haha. Gotta love them Welsh names.

Still, i know people called Dafydd, Gerwyn, and Angharad to name but three. Looks like i got off light

.

And a merry christmas and happy new year to you too sir

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

Merry Crimbo and a Happy New Year to you!

thankyou!

You too, hope you have a good holiday!

Posted by: Gazhole

Quote:

Originally Posted by Double D

I like the sound of it. I have alot of my clients do things like that, but never really had a name for it.

I love the movement, really tough and fun.

Hows things with you, man?

Posted by: Gazhole

Have still been working out when i can squeeze it in. Have had a lot of family stuff to do and whatnot, and combined with strange and terrifying gym opening times its been a trial of will to actually get to touch some weights, let alone work out with them.

Still, have had a few good sessions so im happy.

Had my appointment with osteopath last week, and he said everything is basically fine, its just gonna be a while before its back to full strength again. Have a check up in three months and then thats it.

Basically, thats it.

Im sharing a computer with the rest of my family so the battles for internet access are frequent and oft bloody, thats why i havent really been around much :P

Hope everybody is doing well, merry christmas and a happy new year to all!

Posted by: DOMS

Merry (belated) Christmas to you and a happy New Year!

I'm glad to hear that you're doing well, too!

Posted by: Gazhole

Quote:

Originally Posted by DOMS

Merry (belated) Christmas to you and a happy New Year!

I'm glad to hear that you're doing well, too!

Thanks DOMS

hope you're having a good holiday too, man!

Posted by: StanUk

Nice looking workouts Gaz!

Hope you had a good xmas and happy new year!

2 things:

1. In some workouts your warmups/warm downs look like they last longer than my entire workout

Definatly a sign I need to warmup/down more (especially down)
2. How you finding weighted pushups? You noticing if there helping you in other areas or not? I do enjoy doing them just never known how effective they are.

Posted by: katt

Happy New Year Gaz!

Posted by: Pylon

Happy New Year, Gaz!

Posted by: SamEaston

Happy New Year from Scotland, GAZZA!

All the best for 2008!!

Posted by: Scarface30

hope you had an awesome Christmas and New year Gaz. looks like your workouts haven't missed a beat

Posted by: Gazhole

Thanks all! Happy new year to all you fine people aswell

.

Having a hard time staying focused with training at the moment. The workouts i do are great and tough and as full on as theyve ever been, but the problem is simply that i have no solid goals right now.

Its the same story thats been bugging me the last few months. I cant get stronger because it flares my injury up, and i cant get bigger because my food budget doesnt have a lot of breathing room.

The solution ive come up with is also my new years resolution:

Time to start MMA.

Like i put in the resolutions thread ive always wanted to get serious about it but for one reason or another i havent stuck it out. When i was a kid i did Judo for years and did well in a few local tournaments but for some reason that i cant remember i stopped (i must have landed on my head, because the last competition i was in i dont recall at all, ive even seen photos and stuff, and nothing comes back :P).

Two and half years ago i stopped about a 6 month Kung Fu stint because school got a little hectic, and never went back (yay for spending money regisitering...) even though i started getting better.

So yeah, at least this way it isnt really dependant on moving a lot of weight, or being bulky, but about conditioning and learning the skills. Two things i think i can do, and something i can set my sights on goal-wise.

There is a martial arts dojo in my local Cardiff gym, where they do Muay Thai and MMA classes every week. Ill be doing one of each every week, with cardio and fullbody weight training twice a week aswell.

Hopefully itll work out.

Posted by: Pylon

Sounds like fun. For someone else, I mean. Good luck!

Posted by: goob

Hey Gaz. So, how hard did you party over the holidays?

Posted by: Witchblade

Good luck with the MMA. You'll probably get your ass kicked the first few months, but it's worth it in the end.

Posted by: katt

Sounds like a fun change of pace!

Posted by: vortrit

Late Happy New Year!

Your new game plan sound intense!

It's back to school for me soon so I'm just going to keep doing what I'm doing.

Posted by: Gazhole

Quote:

Originally Posted by Pylon

Sounds like fun. For someone else, I mean. Good luck!

Lol, smooth

Thanks dude, haha.

Posted by: Gazhole

Quote:

Originally Posted by goob

Hey Gaz. So, how hard did you party over the holidays?

Goobster!

I partied fairly hard. Im just tired at the moment. Have done a fair bit of gaming, music writing, and relaxing aswell though so its alright.

How about you, sir?

Posted by: Gazhole

Quote:

Originally Posted by Witchblade

Good luck with the MMA. You'll probably get your ass kicked the first few months, but it's worth it in the end.

I fully expect to be hating it for a while. Im not a fan of getting punched in the face :P.

Have to stick it out though, once i get into it i think itll be really fun and a good experience for me.

Hows things with you?

Posted by: Gazhole

Quote:

Originally Posted by katt

Sounds like a fun change of pace!

Lets hope so, lol.

How goes?

Posted by: Gazhole

Quote:

Originally Posted by vortrit

Late Happy New Year!

Your new game plan sound intense!

It's back to school for me soon so I'm just going to keep doing what I'm doing.

Happy new year!

Thankyou, i expect to be dead on first workout back, haha.

School going alright?

Posted by: Gazhole

So yeah, did a little circuit today.

Warmup

30 Squats (rest paused)
30 Pushups (rest paused)
20 Pullups (rest paused)

Took about 7 minutes, was fairly out of breath.

Also closed the CoC #1 today a few times, so i was pleased with that.

New program when i start it will be focused on general conditioning and bodyweight exercises, resistance training, grip work, cardio, and a lot of core work.

Having 4 sections to each session:

90 Squats (rest paused)
30 Pullups (rest paused)
60 Pushups (rest paused)

All at BW

Rest

3x compound movements with weights. Im thinking Rows, Oh press, and Deadlifts. Intensity 6-12 reps depending on how i feel. May just wing the rep ranges each time i go in, maybe each set i dunno. Wanna keep some variety going.

Rest

Grip movements (x1 or x2, again depending on the day).

Rest

Cardio x20 minutes moderate to high intensity.

***

Obviously there will also be warmups and warmdowns and stuff, but aswell as this ill be doing double the amount of core work. Both before and after the main workout session. I feel its a weak point right now.

This will be twice a week frequency, in conjuction with MMA twice a week also.

Just something im playing around with, might change it.

***

In other news, i got some new ink on my back the other day, hurt like holy hell. Looks cool though. Tis a tribal-themed design, but done in a bio-mechanical almost Giger-esque manner. Will upload a picture once i get find my digital camera...

Posted by: Pylon

Quote:

Originally Posted by Gazhole

In other news, i got some new ink on my back the other day, hurt like holy hell. Looks cool though. Tis a tribal-themed design, but done in a bio-mechanical almost Giger-esque manner. Will upload a picture once i get find my digital camera...

Sounds sweet. What inspired it?

Posted by: DOMS

Ditto.

And what does it represent?

Posted by: Scarface30

MMA sounds like a Gazesque thing. might take sometime getting used to it, but it'll be worth the effort in the end!

nice looking setup you have there, paired with the training, you'll be ripped to shit! (in a good way)

Posted by: Gazhole

Quote:

Originally Posted by Pylon

Sounds sweet. What inspired it?

Basically i just love dynamics and fusing opposites and things like that, with the tatt you have a tribal looking design which is a really old art form from well...tribal times, fused with futuristic patterns and a kind of sci-fi ish vibe. I like that dynamic.

Really un-usual looking, but it really works i think. Gotta find a working camera, mine takes photos but its such an old camera it adds artefacts to the pics that make them literally un usable.

Posted by: Gazhole

Quote:

Originally Posted by DOMS

Ditto.

And what does it represent?

Following on from that last post, it basically just represents how far we've come as a species i guess. That was my thinking. I mean, we're doing tattoos with electric guns and advanced anti-septic chemicals, but some tattoo art has been around for an incredibly long time, but we're still doing it in a modern way.

Its strange how no matter how much we advance, sometimes even ancient traditions stay with us.

Plus the thing just looks really sweet

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

MMA sounds like a Gazesque thing. might take sometime getting used to it, but it'll be worth the effort in the end!

nice looking setup you have there, paired with the training, you'll be ripped to shit! (in a good way)

You invented an adjective for me, lol, thanks dude

.

But yeah, i really wanna get to it now. Its gonna be fun. Was watching some vids the other day, and Muay Thai looks like a pretty scary fighting style. I like the way they use knees a lot. Looks really interesting.

With the training just really wanna work on my conditioning, while maintaining some size. so ill probably be lifting nearer the heavy side of those ranges for the weight training. May change things up a LITTLE cos i have a few other ideas.

Hows your training going atm?

Posted by: goob

New program sounds interesting. Par for the course, it also sounds exhausting.

Holidays were one drunken mess for me Gaz, but I enjoyed every sip of that evil juice, every inhale of that evil smoke, and every snort of that evil powder, and every drink from that furry cup.

That tatoo sounds like something from a bad trip....

Posted by: Gazhole

Quote:

Originally Posted by StanUk

Nice looking workouts Gaz!

Hope you had a good xmas and happy new year!

2 things:

1. In some workouts your warmups/warm downs look like they last longer than my entire workout

Sorry, i missed this post!

Thanks man, hope you had a good holiday too dude!

1 - Yup, lol, i think a lot of members would agree that if they didnt take the time to warmup and down theyd get injured pretty quickely, haha.

Not only that, but i feel a lot more inclined to lift after a good warmup, and my performance in those situations shows that. Its always a good idea!

2 - Weighted pushups are as effective as any other movement, theyre not special. Its just a variation of a horizontal press.

As it goes i think its a very variable movement, you can change arm positions and spacing or just use one arm, raise your feet, change the leg spacing, add weight to your back, add chains if you wanted for progressive resistance, and if you get in trouble i think its a lot safer than bench press.

I think if you enjoy doing them and can get creative, theres no reason why they cant show at least as much progress as other horizontal pressing movements. The variation in stimulus would more than likely show some extra gains that way too.

Go for it!

Posted by: Gazhole

Warmup - Activation

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

Warmup - Dynamic Flexibility

Standing Knee Raises - 1x12 per leg
Standing Side Bends - 1x12 per side
Butt Kickers - 1x12 per leg
Shoulder Circles - 1x12 per arm per direction

Core

Crunches - 2x20 (0:30 RI)
Supermans - 2x45sec (0:30 RI)

Fullbody Workout

Deadlifts - 12, 12 @ x2 26KG / 57.2lbs DBs (1:30 RI)

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

Unilateral Unsupported Rows - 5, 5, 5, 5, 5 (Per Arm) @ x1 22KG / 48.4lbs DB (1:30 RI)

Squats - 30, 20, 20, 20 = 90 @ BW (0:30 RI)

Push Ups - 20, 10, 10, 10, 5, 5 = 60 @ BW (0:30 RI)

Pullups - 10, 5, 5, 4, 3, 3 = 30 @ BW (0:30 RI)

Core

Cross Crunches - 2x10 (Per Side) (0:30 RI)
Planks - 2x45sec (0:30 RI)

Warmdown - Mobility

A's - 2x12
Hip Circles - 1x30 per direction

Warmdown - Static Stretching

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

***

Woot!

You know its a good workout if you get DOMS about 15 minutes after you leave, haha. My legs and core are absolutely killing me right now. I purposely picked movements that would really put stress on the core for the weighted section, as well as having two core sessions.

The reason for that is mostly down to the nature of Muay Thai in that in requires a pretty strong core (apparently) so i thought id work on that before i started the training.

I was supposed to do grip work and cardio on the bike after all that but i was surprised at how knackering that BW stuff really was. I did each movement as a sort of mini-circuit.

My goal for that BW stuff is to reach the set amount of reps in as few sets as possible. Each set i did as many as i possibly could before failure, and no matter how many that number turned out to be, id take a 30sec RI afterwards and keep that up untill i reached it.

I was almost out of gas at the end of each movement. They were only at BW resistance, but the last few reps i may as well have had 100lbs strapped to me in all three. Tough stuff.

So yeah, i was a little too tired to attempt cardio, plus i wanted to keep it inside 90 minutes so we'll see what happens next time.

Posted by: katt

30 & 20 reps on squats??

You da man Gaz

Posted by: Scarface30

nothing new here - nothing short of a great workout

awesome job man. 30s RIs sound BRUTAL!

Posted by: Pylon

That's a lot of work, even at BW. Nice job!

Posted by: Gazhole

Quote:

Originally Posted by katt

30 & 20 reps on squats??

You da man Gaz

Lol, thanks

It hurt a lot, my quads ache a helluva lot now.

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

nothing new here - nothing short of a great workout

awesome job man. 30s RIs sound BRUTAL!

Trust me, they were. Gonna be getting some serious EPOC the rest of the evening

Posted by: Gazhole

Quote:

Originally Posted by Pylon

That's a lot of work, even at BW. Nice job!

Thanks man! It felt like it!

Posted by: Gazhole

Quote:

Originally Posted by goob

New program sounds interesting. Par for the course, it also sounds exhausting.

Holidays were one drunken mess for me Gaz, but I enjoyed every sip of that evil juice, every inhale of that evil smoke, and every snort of that evil powder, and every drink from that furry cup.

That tatoo sounds like something from a bad trip....

Haha, i think that sort of holiday partying should be known hereafter as "goobing". All in favour say balls.

Posted by: fufu

that appears to be a tough conditioning workout at the end there.

Posted by: Gazhole

Quote:

Originally Posted by fufu

that appears to be a tough conditioning workout at the end there.

It kicked my arse. This morning i hurt! Ive never had DOMS quite like this before...

Posted by: goob

Quote:

Originally Posted by Gazhole

Haha, i think that sort of holiday partying should be known hereafter as "goobing". All in favour say balls.

Much preferable association of the term, than to the sort of filth that "goobing" might be associated with knowing these journals.

Posted by: SamEaston

Gaz mate - what are you doing to yourself with these workouts?? High rep squats are killer at the best of times but teamed with 30s RI and a full body workout is mental!

Actually, it looks like alot of fun. Well not alot, but you know what i mean

Balls!

Posted by: SamEaston

I think Gaz has gone Goobing . . . . . . . . .

. . . . . . . . .

Posted by: katt

Posted by: PreMier

had to read back a page but i see you got the coc #1 and closed it. thats cool. get a #2 now, its much tougher

Posted by: Scarface30

Quote:

Originally Posted by SamEaston

I think Gaz has gone Goobing . . . . . . . . .

. . . . . . . . .

he's definitely doing something...maybe trying out the ol' grip...

Posted by: Gazhole

Quote:

Originally Posted by goob

Much preferable association of the term, than to the sort of filth that "goobing" might be associated with knowing these journals.

Lol! Indeed

I dread to think what gazzing would be

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

Gaz mate - what are you doing to yourself with these workouts?? High rep squats are killer at the best of times but teamed with 30s RI and a full body workout is mental!

Actually, it looks like alot of fun. Well not alot, but you know what i mean

Balls!

Yeah, its a cool workout. One of the toughest setups ive ever used. And the variation i did today was even tougher, so watch this space, haha.

Try it, the whole concept im using with the bodyweight stuff is showing some results already.

BALLS.

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

I think Gaz has gone Goobing . . . . . . . . .

. . . . . . . . .

Who says im not goobing when im here?

Posted by: Gazhole

Quote:

Originally Posted by katt

Quiet you

Posted by: Gazhole

Quote:

Originally Posted by PreMier

had to read back a page but i see you got the coc #1 and closed it. thats cool. get a #2 now, its much tougher

Yeah, i can close #1 for 3x3 every rep now. Damned tough climb getting there though, haha. I think when i can do 5x5 ill start using the number two.

Have you got it yet? Didnt you close the #2 not so long back?

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

he's definitely doing something...maybe trying out the ol' grip...

Damned kids slandering my good name!!

Posted by: DOMS

Maybe I missed it, but...workouts?

Posted by: Gazhole

Warmup - Activation

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

Warmup - Dynamic Flexibility

Standing Knee Raises - 1x12 per leg
Standing Side Bends - 1x12 per side
Butt Kickers - 1x12 per leg
Shoulder Circles - 1x12 per arm per direction

Core

Crunches - 2x20 (0:30 RI)
Supermans - 2x45sec (0:30 RI)

Intensity Loading

Deadlifts - 12, 12, 12 @ x2 27.5KG / 60.5lbs DBs (1:30 RI)

Unilateral Overhead Press - 4, 4, 4, 4 (Per Arm) - 1/1/4 @ x1 20KG / 44lbs DB (1:45 RI)

Unilateral Unsupported Rows - 4, 4, 4, 4 (Per Arm) - 1/1/4 @ x1 22.5KG / 49.5lbs DB (1:45 RI)

Volume Loading

Squats - 40, 15, 20, 15 = 90 @ BW (0:30 RI)

Push Ups - 25, 15, 10, 10 = 60 @ BW (0:30 RI)

Pullups - 10, 8, 4, 4, 4 = 30 @ BW (0:30 RI)

Core

Cross Crunches - 2x10 (Per Side) (0:30 RI)
Planks - 2x45sec (0:30 RI)

Warmdown - Static Stretching

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

***

Shit. That hurt, lol.

After reading Gopro's article on FD/FS, i noticed that this program had a few elements of that sort of set up already, and his FD sessions using tempo reminded me how fun that extended negative stuff really is. So i thought id try it out!

Its tough as hell when its followed by all that crazy bodyweight stuff im doing at the moment. During pullups i was so out of breath i honestly didnt think i was gonna be able to finish.

Pushed it and managed some real progress from last session today. Not only did i get an RDL PR (26 - 27.5 KG DBs, and an extra set), but i cut a few sets off my Pushups and Pullups, and managed 40 BW squats in one go.

Id say that was rather successful myself

Posted by: Gazhole

Quote:

Originally Posted by DOMS

Maybe I missed it, but...workouts?

Lol, theres one on the page before this one, and i just posted one now :P.

Things have been up in the air with the holidays, moving back to the city, and now studying, but ive gotten some awesome training in.

Hows things with you, dude?

Posted by: katt

Nice wo !!!! Now that's what I call coming back strong!

Posted by: Gazhole

Quote:

Originally Posted by katt

Nice wo !!!! Now that's what I call coming back strong!

I wasnt strong when i left, lol! I was even more dead than last time

Thanks though, im enjoying these workouts. Its kinda masochistic...

Posted by: SamEaston

Quote:

Originally Posted by Gazhole

Who says im not goobing when im here?

Nice workout you got there Gaz. The volume set looks particularly tough - does your heart feel like it's going to jump out of your chest when you're done??

Loving the high rep deads, and that's a decent weight too. Hows the old back feeling these days? Looking to start strength training in the near future?

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

Ugh, trust me - it doesnt wait for the end of the session to start going like a drill in my chest. That starts halfway through pushups, hahaha.

Thanks, though. Was a pretty harsh session! I dont agree with 55KG being a good Deadlift weight though, thats not even 200lbs

. I wont be happy untill i surpass 130KG which was around where i was at last year.

The back is gradually getting better. I have one more session with the guy and i should be okay. Im not putting proper leg work back into my programs untill june/july time depending on how it feels. Thatll be a year of recovery time, so i think ill be good from then on.

Obviously, its all going on what i feel. Im trying to put more and more in, but im being careful not too overshoot.

After that, who knows. Id love to start going for it again. I love lifting heavy and itd be great to get some PRs again...

Still. This last 6 months has been a great learning experience if nothing else, ive had to really think hard on how to design a program that can be tough and safe for me to do at the same time.

Posted by: PreMier

yes i can close the #2.

chances are if you can close the #1 10-15 times in a row, you can close the #2

Posted by: Gazhole

Quote:

Originally Posted by PreMier

yes i can close the #2.

chances are if you can close the #1 10-15 times in a row, you can close the #2

Dayum, thats pretty awesome. Are you gonna tackle the number 3 anytime soon?

Its a good feeling when you finally close the thing. That last millimeter may aswell be a hundred miles when you cant do it.

Posted by: Witchblade

I'm curious. How did you come up with the name Gazhole and what does it mean?

Posted by: Gazhole

Quote:

Originally Posted by Witchblade

I'm curious. How did you come up with the name Gazhole and what does it mean?

Youll probably be dissapointed - my nickname is Gaz and people usually call me an asshole.

To deflate any of those comments here, i used both. If i call myself an asshole, people who just want to troll me generally think "Oh, well i guess he knows already..." and dont bother.

Works in real life too. If you cant poke fun at yourself, you have no right to poke fun at others

.

Thats pretty much the reason behind it!

What about yours? Isnt Witchblade a comic?

Posted by: goob

Owww. That looks pretty damn painful. like the way your have a volume loading and Intensity stage to it. I could imagine that you were pretty sore after that. Good job, the training as usual, looks like something crazy PCP fuelled Russian Stormtroopers would pump themselves up with before a suicide mission.

90 BW squats?????!!!!!!!

Posted by: Gazhole

Quote:

Originally Posted by goob

Owww. That looks pretty damn painful. like the way your have a volume loading and Intensity stage to it. I could imagine that you were pretty sore after that. Good job, the training as usual, looks like something crazy PCP fuelled Russian Stormtroopers would pump themselves up with before a suicide mission.

90 BW squats?????!!!!!!!

you really paint a picture with your words, dude, hahaha.

Its an effective dynamic between the intensity and the volume, yeah. Basically its getting the most TUT through two different methods. We'll see how the results pan out in the long term though

.

Plus in that bodyweight section i get a pretty intense cardio workout aswell, so its all good.

Trust me, if i can get through this program i wanna be able to do 90-100 without stopping. 50 pushups without stopping, and 20+ pullups if possible. Those are my major goals for the volume portion

Posted by: goob

Quote:

Originally Posted by Gazhole

I bet your able to do 50 push ups without stopping at the moment. I think I could just about manae, as long as they are just regular ones.

Yeah, I never thought of the cardio aspect, thats a great benefit, I might instigate something similar in the total destruction program I'll create after this current new one...

Posted by: Gazhole

Quote:

Originally Posted by goob

I think if i warmed up and did nothing but pushups i could get between 30-35 but i dunno about 50. Not quite there yet.

In a few weeks i think ill do just that, to test.

Im looking forward to seeing this destruction program, it looks like we're going down similar paths in terms of our workouts - warmup, kill self, warmdown.

Posted by: goob

Quote:

Originally Posted by Gazhole

Haha. You've got too. It doesent feel right without feeling like you are wracked with rickets and scurvey after a workout.

I don't know what it will involve, but a 5 set front squat/ 3-5 set goblet squat superset will be used....

Posted by: Witchblade

It's not really a disappointment. I knew it wasn't an existing word and I figured it would somehow be connected to your name, but I couldn't determine the 'hole' part.

The name Witchblade originally came from Medieval English where 'witch' - spelled differently at the time - meant 'bendable' or 'adapting' so a witchblade, or witch anything, was a weapon, not necessarily a blade, that would adapt to its environment, one weapon for all your needs. Calling a person a witchblade meant calling someone an adaptive/innovative antagonist.

Of course, now that they made that stupid comic book series and that movie about it, that's what the name's going to get connected to.

Posted by: Gazhole

Quote:

Originally Posted by Witchblade

Well, the name Witchblade originally came from Medieval English where 'witch' - spelled differently at the time - meant 'bendable' or 'adapting' so a witchblade, or witch anything, was a weapon, not necessarily a blade, that would adapt to its environment, one weapon for all your needs. Calling a person a witchblade meant calling someone an adaptive/innovative antagonist.

Of course, now that they made that stupid comic book series and that movie about it, that's what the name's going to get connected to.

Then i apologise, your definition is much cooler than that comic book. It wasnt even very good.

I never knew that term though, thats pretty awesome

Where'd you learn that?

Posted by: Gazhole

Quote:

Originally Posted by goob

Didnt you do that the other day? It sounds fucking brutal though. Goblets on their own give me those weird muscle shakes after each set.

Posted by: goob

Quote:

Originally Posted by Witchblade

It's not really a disappointment. I knew it wasn't an existing word and I figured it would somehow be connected to your name, but I couldn't determine the 'hole' part.

So you could have easily been callled "Whyche-cutlass" or "hag-rapier"????

Posted by: goob

Quote:

Originally Posted by Gazhole

Didnt you do that the other day? It sounds fucking brutal though. Goblets on their own give me those weird muscle shakes after each set.

Yeah, I know what you mean. That's what I mean about the rickets....

Posted by: Scarface30

this journal doesn't miss a beat..as soon as you come back there's talk of Russian Stormtroopers high out of their tree on PCP...

nice workout though man, great PR, and as easy as it would be for someone to say all that BW stuff is easy...I can imagine HELL NO IT AIN'T!!

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

this journal doesn't miss a beat..as soon as you come back there's talk of Russian Stormtroopers high out of their tree on PCP...

nice workout though man, great PR, and as easy as it would be for someone to say all that BW stuff is easy...I can imagine HELL NO IT AIN'T!!

It doesnt take long for the filth to float to the top of regular conversation

.

And yeah, if anybody thinks its easy i invite them to try that last session, lol. If they DO find it easy after doing it, well...i guess im just a pussy. And if that happens, im off to headbutt the washing machine.

Posted by: the other half

i think just your avatar is enough to bring out the filth of anyone coming to this journal.

but thats also what keeps us coming back.

Posted by: Gazhole

Quote:

Originally Posted by the other half

i think just your avatar is enough to bring out the filth of anyone coming to this journal.

but thats also what keeps us coming back.

Lol :P

Yeah, its the suspense of whats going to happen next. Even im somewhat excited

Posted by: Gazhole

Went to a bookstore yesterday and bought High Intensity Training by Mentzer + Little. Only read the first few chapters so far, but looks to be interesting. I agree with his whole attitude so far. He seems like he was a really intelligent guy.

Seeing as ive mostly stuck with high volume programs for a while, i thought it might be interesting to try the complete opposite approach sometime in the future.

Variation of stimulus and all that.

Posted by: soxmuscle

I own that book too...

Posted by: Gazhole

Quote:

Originally Posted by soxmuscle

I own that book too...

Is it any good? Just flicking through it seems to go into a fair amount of detail. After seeing a few guys here using it ive been itching to give it a try.

Posted by: soxmuscle

Both the Heavy Duty books are informative, but I kind of believe that the systems used in both books are outdated. In other words, I took a lot from those books but didn't follow the program or do anything similar to it. Way to infrequent training in my opinion.

Posted by: Gazhole

Quote:

Originally Posted by soxmuscle

Both the Heavy Duty books are informative, but I kind of believe that the systems used in both books are outdated. In other words, I took a lot from those books but didn't follow the program or do anything similar to it. Way to infrequent training in my opinion.

Yeah, id never follow just one system exactly or exclusively anyway. Cookie cutter programs arent as effective as one you adapt and put together yourself for your goals, abilities, and preference.

I might have a go at something like HIT, though. Much like i tried my own modified version of westside to great success.

I think P-Funk wrote a blog something along these lines. I agree with what he said, that you should take the good ideas from everybody and come up with something unique.

I guess theyre just tools in the toolbag.

Posted by: Gazhole

Strength, Dedication, Ambition

Well, i did the training program blog idea. Have only got an intro up atm, gonna post a very basic program tomorrowish.

I noticed when compiling a list of my favorite efforts, that i really seem to love fullbody programs. Everything is fullbody this, fullbody that, lol.

Crazy.

Posted by: Witchblade

I didn't know you studied sports sciences. That's cool.

Posted by: Gazhole

Quote:

Originally Posted by Witchblade

I didn't know you studied sports sciences. That's cool.

Yup! Started in September after quitting my job, lol.

Sports Biomedicine + Nutrition is the actual name of the degree, but comes under sports/health sciences. Sports science is far quicker to say :P

Posted by: Gazhole

Nailed my first exam like a $2 whore.

Also, first program is up in the blog (Strength, Dedication, Ambition)

Posted by: Scarface30

great stuff on those exams man, nothing makes you feel better and that you accomplished something good than a good exam mark.

so are you going to be posting your workouts on the blog now?

Posted by: goob

Quote:

Originally Posted by Gazhole

Nailed my first exam like a $2 whore.

Also, first program is up in the blog (Strength, Dedication, Ambition)

You paid a $2 whore to do your exam for you????

Well done. SDA blog thing looks great, I like the program you posted.

Posted by: the other half

hey great job on the exam, and the $2 whore. we cant find them that cheap in the states.

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

great stuff on those exams man, nothing makes you feel better and that you accomplished something good than a good exam mark.

so are you going to be posting your workouts on the blog now?

Thanks dude, just gotta do as well in the Chemistry one aswell :P.

No, that blog is just for training programs and articles i write, as well as anything interesting i find on the subject of lifting etc.

Should be pretty cool! I was thinking of doing an entire bodybuilding site with exercises and stuff, but i thought this would be easier and more helpful, lol.

Posted by: Gazhole

Quote:

Originally Posted by goob

You paid a $2 whore to do your exam for you????

Well done. SDA blog thing looks great, I like the program you posted.

No, i did a $2 whore DURING the exam. Giggity!

Cheers, dude!

I thought i may aswell do the blog idea. New program every three weeks and an article every week i think. At least ill have an oppertunity to do some more writing

Posted by: Gazhole

Quote:

Originally Posted by the other half

hey great job on the exam, and the $2 whore. we cant find them that cheap in the states.

Youre just not looking hard enough

.

Thanks though, dude

Posted by: goob

Quote:

Originally Posted by Gazhole

Dear lord....if your bodybuilding site takes off, and continues in the vain of our journals, then we can expect it to be populated by min-foremans, myk's, and deviants of the worst sort. By all acounts, it would be a damn funny place to be.....

Edit: What do you host it on?

Posted by: Gazhole

Lol, no - funny and annoying are two different things. Its a fine line

.

Its hosted on www.blogger.com. Free blogs for all! I thought that would be better that getting an actual site going. I dont have the energy for that :P.

Posted by: Gazhole

Yesterday's workout:

***

Warmup - Activation

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

Warmup - Dynamic Flexibility

Standing Knee Raises - 1x12 per leg
Standing Side Bends - 1x12 per side
Butt Kickers - 1x12 per leg
Shoulder Circles - 1x12 per arm per direction

Core

Crunches - 2x20 (0:30 RI)
Supermans - 2x45sec (0:30 RI)

Intensity Loading

Romanian Deadlifts - 12, 12, 12 @ x2 27.5KG / 60.5lbs DBs (1:45 RI)

Goblet Squats - 12, 12, 12 @ x1 27.5KG / 60.5lbs DB (1:45 RI) - PR

Bench Press - 6, 6, 6, 6 - 1/1/4 @ x2 22.5KG / 49.5lbs DBs (1:45 RI)

Rows - 6, 6, 6, 6 - 1/1/4 @ x2 17.5KG / 38.5lbs DBs (1:45 RI)

Overhead Press - 6, 6, 6, 6 - 1/1/4 @ x2 15KG / 33lbs DBs (1:45 RI)

Lat Pulldowns - 6, 6, 4, 2 - 1/1/4 @ 82KG / 180.4lbs (1:45 RI)

Warmdown - Static Stretching

Overhead Tricep Stretch - 1x30sec per arm
Shoulder Dislocation Stretch - 1x30sec per arm
Forearm Stretch - 1x30sec per arm
Quad Stretch - 1x30sec per leg
Somatic Ham Stretch - 1x30sec per leg
Lying Ham Stretch - 1x30sec per leg
Calve Stretch - 1x30sec per leg

***

Wasnt too bad i guess, the rows felt really really awkward, just really weird. Gonna have to figure out why...lol. Lat pulldown machine here in cardiff is definitely different that at home, i should have been able to do FAR more weight than that...

Still. Energy levels were really lagging during the session, it was a pretty stressful day mentally with the exam and everything. Ill try again on monday and see what happens!

Posted by: SamEaston

Good for you with the blog mate - that is sooooo cool

Brilliant job on the Goblets - i gave up with them because i was so severely limiting myself with the meagre weights i could hold

Were the Rows you did supported or unsupported? If they were bent over rows why dont you try them as one arm rows? I find that easier, plus im now up to using a 16kg DB! I know, aren't i just great

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