About that time II (training) [Forum Archive]

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About that time II (training)

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Posted by: Malley

Yeah I know what they were DOMS I was posing the question to Akira.

Posted by: DOMS

Quote:

Originally Posted by Double D

http://www.defrancostraining.com/art...ng-economy.htm

Down torwards the bottom.

I'm getting slow in my old age.

Posted by: Malley

I am only 25 and sometimes I think the same as well.

Posted by: Archangel

Wait till you HIT 37, talk about, um,wait, what where we talkin about, LOL!!!

Posted by: Brutus_G

wow you 20 years older than me!

Posted by: Archangel

Quote:

Originally Posted by Brutus_G

wow you 20 years older than me!

Thanks!!!

Posted by: Pylon

Gosh Archie, you're only three years older than me...course, I look a lot younger....

Posted by: Archangel

Quote:

Originally Posted by Pylon

Gosh Archie, you're only three years older than me...course, I look a lot younger....

Posted by: AKIRA

Quote:

Originally Posted by Double D

Yeah I know what they were DOMS I was posing the question to Akira.

Ive seen them before. Never done them and that wasnt what I was thinking...

Be a cool little trick. Have you ever tried them? BW?

Posted by: JerseyDevil

Quote:

Originally Posted by Archangel

Wait till you HIT 37, talk about, um,wait, what where we talkin about, LOL!!!

Wait until you are 50!

Posted by: Brutus_G

Quote:

Originally Posted by JerseyDevil

Wait until you are 50!

Are you a grandpa?

Posted by: Andalite

Quote:

Originally Posted by Double D

I got a pm from DOMS wants me to try his routine with him. I am going to give it a shot:

Here the routine for those who live under a rock:

Upper Strength
DB Bench
OH DB Press
T-Bar Rows
Yates Rows or Pullups

Lower Strength
Front Squat
BB Hack Squat
DB Side Lunge
Zercher Good Mornings

Upper Core
T-Push Ups
Unsupported DB Rows
Saxon Side Bends
Unilateral Bench

Lower Core
DB Snatch
Romian Deadlift
OH Squats
Pistol

Sounds interesting to me. Fuckin core days are going to be a bitch, but I think they may help my flexibility as well.

this is actually a derivative of Fortified Iron's Program. u might want to look that up too. its got a systematic progression thing also in it. if u want the link, let me know.

Posted by: JerseyDevil

Quote:

Originally Posted by Brutus_G

Are you a grandpa?

Not yet

. My kids are both 14, so hopefully that is a long ways off.

Posted by: Malley

Akira-Yes I have tried them bw and weighted.
Andalite-Yeah post it, I want to learn about everything there is to know.

So yesterday I did Upper Strength

BB Bench
265x4
275x3 *WTF!!!
270x4
265x4
*Through in an extra set.

OH Press
205x4
215x4
225x4!! PR
*So someone explain to me why I got vertical press that much, but the horizontal press is going down?

Cable Rows
255x4
260x4
265x4

Pullups
bw+45x4
bw+60x4
bw+70x4
*Havent did these in a long time, atleast next time I will know where to start.

Alternating Curls
65x4

Cable Crunches
90x10 (3 sets)

Workout time-40 minutes

I like this part of the workout, decided to change T-bar rows to cable rows, because I simply dont get much out of T-bar rows whenever I dont have a machine to do em. Cant wait till core days.

Posted by: Brutus_G

pullups

Posted by: Malley

As many know my pullups are very strong along with my pulling in general. I never do weighted pullups, but I had to do only 4 reps, so there we have it.

Posted by: DOMS

Quote:

Originally Posted by Andalite

this is actually a derivative of Fortified Iron's Program

That's pretty funny, because I just made this shit up.

Posted by: DOMS

Quote:

Originally Posted by Double D

So someone explain to me why I got vertical press that much, but the horizontal press is going down?

I'm sure it comes down to the different muscles that are used, but I don't have enough knowledge about that to make a call.

Try asking this in Training. I'm sure that P-funk can answer it. I'd be interested in learning the reason.

Posted by: Malley

Will do, because it doesnt make much sense to me.

Posted by: DOMS

Oh, and I'm really looking forward to you doing the Core days, as well.

Posted by: Brutus_G

Quote:

Originally Posted by Double D

As many know my pullups are very strong along with my pulling in general. I never do weighted pullups, but I had to do only 4 reps, so there we have it.

Do some more D that shit's impressive!

Posted by: Malley

Thanks Brutus. I hate pullups. They are just so damned hard and sometimes I get so damned lazy. As far as doing alot of reps with it, I really cant. I betcha I could only get about 18 bw reps. But I am not a rep guy, haha.

Posted by: Andalite

Quote:

Originally Posted by DoubleD

Andalite-Yeah post it, I want to learn about everything there is to know.

ok here u go then buddy:

Quote:

Originally Posted by Fortified Iron

Hypertrophy Program!! YAY for NO ISOLATION!

--------------------------------------------------------------------------------

Feedback has been really good w/ this program as of late. I keep getting a ton of pm's and messages asking to help people design a program. Neways, I posted a similar thing on the BFT thread. That was adviced for a past individual who was looking for a change in program. This program is great for the upper level beginner and intermediate lifter!

Quote:

Week 1: 3x12
Week 2: 3x10
Week 3: 3x8
Week 4: 4x6
Week 5: 5x5
Week 6: 8x3
(You will do this on ALL lifts)

-OR-
Week 1: 3x12
Week 2: 3x12
Week 3: 3x10
Week 4: 3x10
Week 5: 3x8
Week 6: 3x8
Week 7: 4x6
Week 8: 4x6
Week 9: 5x5
Week 10: 5x5
Week 11: 8x3
Week 12: 8x3

Lower
Upper
off
Lower
Upper
off
off

Upper Day 1:
- Bench Press
- Close Grip Bench
- Military Press (standing)
- Pendlay Row

Lower Day 1:
- Conventional Deadlift
- Narrow Stance Squat
- SLDLs
- Barbell Shrugs

Upper Day 2:
- DB Bench
- Narrow Grip Incline
- Plate Raise
- Pull-Up w/ weight

Lower Day 2:
- Narrow Stance Squat
- Goodmorning
- Reverse Hyper
- Dumbell Shrugs

** This is the program, DO NOT SUBTRACT any of the exercises! If you dont know how to do them, learn how to do them! The only reason you should ever pull out any of these during the whole 5 week cycle is if you feel pain doing them. If you dont know the lift I'd suggest doing an alternate pattern with the movement. Basicly rather than progressing with the given rep/set pattern I've showed continue to do:

3x12
3x10
3x8
3x8
3x8

Once you start the cycle over again after the 5th week, you can then continue the same rep/set pattern as the first outline (with the regular lifts) and progress in the lower reps. This will 1. Keep you from getting hurt, 2. Teach your form, and 3. Break the learning chain/curve. Its key that if you dont know anything about the movements that you spend as much time working with them and do as many reps as possible with the given movement. This is where motor skills develop and intra-inter neuromuscular coordination develop w/ the movement.

** Biceps/Abs, Upper day's throw in a bicep exercise if you want. On lower days throw in some Ab work. This is an accesory work, so its not that important. Keep the reps around 3x8-4x6 if you want. Be aware that isolation movements are GAY and that people spend to much time training them when they are 150 pounds!

** Keep a journal that I'll have access too. I'll look at how your progressing. If you have any before pictures send them to me or save them. Once your done with the first meso cycle compare your progress from before you started till then w/ pics and lift achivments. Do the same when you repeat the cycle. This is key in mental motivation, and that is where to many people fail.

** Once you get a whole meso cycle Wave (12 total weeks) you'll take some low volume work to help recovery. Its key that you dont take ANY time away from the gym. To many people just walk away for a week or two weeks, this makes coming back a sore painful mess for atleast 2 weeks. Now you've spent 4 weeks without making any progress. This is a typical deloading pattern. By trianing under your adaptive threshold (ie low volume) then you will not adapt, therefor you will recover. This is the fundomental bases of periodization!!

** During the first few 4 weeks you can add in failure work. Dont do it on all lifts and dont do it on squats, squat variations or deadlifts. Rows, Shrugs, db benching are all ok. Another thing to keep note on is during the WHOLE cycle you want SHORT rest periods. Im talking 30-60 seconds between sets, this comes key when you get to the intensity portion (8x3). Fatigue has a positive effect on IGF-I and other singaling for hypertrophy. On weeks 4-6 this is a big factor in the program. This will help with conditioning the muscle and overal work capacity.

Kc

------x-----

the entire thread is out here: http://www.bodyrecomposition.com/for...ead.php?t=7586

a lot of the big guys (like you) whom i talk to online helped me design my version of this same routine. the reason i modified it is because i dont like all the exercise choices. so this is what I got for myself:

Upper Day 1:
- Flat Bench Press
- Pendlay Rows
- Military Press (standing)
- Lat Pull Downs

Lower Day 1:
- Olympic Squats
- SLDLs
- Hammer Strength Leg Press
- Barbell Shrugs

Upper Day 2:
- Incline Bench
- Hammer Strength Rows
- Hammer Strength Bench Press
- Cable Rows

Lower Day 2:
- Low box Squats
- Goodmorning
- Reverse Hyper
- Dumbell Shrugs

actually, if u read that thread thoroughly u will see Lyle's recommendations on this and they are similar to my modifcations..

Posted by: Malley

Well I dont see any core work on that routine however.

Posted by: Andalite

do u mean abs? i think lyle and FI both mention doing abs during ur lower workout....and reverse hypers falls into the lower back category.

Posted by: Malley

Well if you look at my workout I posted really closely you will see that 2 of the days really involve core lifts. Not so much abs in general, but things that require the core to be worked along with the muscles at hand.

Posted by: P-funk

It looks pretty good.

I agree with lyle on the pushing and pulling ratio that was in the FI's original post (which it looks like you changed day 2 around to something else. I would put in a vertical pull movement in there instead of the hammer strength rows).

I also agree with lyle on the first exercises doing some heavier work and the secondary exercises doing more metabolic type work. That is something that I have been advocating for awhile. It doesn't mean that you can't do it like that though. The current program I do is the same intensity each day. Either way though.

Posted by: Andalite

im dumb. i dont quite know what u mean by core. however, i listed the above routine as a simple guideline. if u want u can do ur program and simply periodize it using the set-rep scheme mentioned above.

Posted by: Andalite

Quote:

Originally Posted by P-funk

I would put in a vertical pull movement in there instead of the hammer strength rows).

oh sorry...i meant to add in thick bar lat pull downs.....my bad.

Posted by: Malley

Hey P I am currently cutting do you think I should use the 8x3 on my final week or leave it 3-4x4 the whole time? My routine I am doing is right up there at the top I believe if not theres then it is on the last page.

Posted by: Tom_B

Great pull-ups there DoubleD! LOL - I can only do about 4 with just my bodyweight!
Hows the cut going so far? Also are you going to do / post some measurments that you can also gauge your progress by?

Posted by: Malley

Well not so much Tom. I havent done any measurements yet. I can tell by the mirror and thats cool with me. Things are going excellent so far. Hell for the past 4 days I havent even been hungry at all! Now if thats not awesome nothing is!

Posted by: P-funk

Quote:

Originally Posted by Double D

Hey P I am currently cutting do you think I should use the 8x3 on my final week or leave it 3-4x4 the whole time? My routine I am doing is right up there at the top I believe if not theres then it is on the last page.

what do you mean by keep it 3-4 x 4 the whole time? Are you doing that on every exercise? I don't see your program, that is why I am asking.

How long do you plan to stay at that intensity?

Posted by: Malley

Heres the program. The same as DOMS. He wanted me to give er a try and I figured it looked good to me.

Upper Strength
DB Bench
OH DB Press
T-Bar Rows
Yates Rows or Pullups

Lower Strength
Front Squat
BB Hack Squat
DB Side Lunge
Zercher Good Mornings

Upper Core
T-Push Ups
Unsupported DB Rows
Saxon Side Bends
Unilateral Bench

Lower Core
DB Snatch
Romian Deadlift
OH Squats
Pistol

I mean that as far as the strength days. Normally I wanted to shoot for a 6-7rm. Simply because its only 2 days of lifting very heavy. What do you think about that?

Posted by: P-funk

okay, that is not a program. All I see is a training split and exercises.

What are the sets, reps, rest intervals? Is there specifc rep tempo's to be followed. And finally, how are you progressing those variables?

Posted by: Andalite

^^^ thats why i suggested FI's program. but i see where ur getting at.

Posted by: Malley

Sorry P your right. I am at work and was in the process of doing one thing while another. Heres my sets and reps for core days:

Really no tempo, just more like very controlled on core days and on strength days 1 down/slight pause/ explode up.

week1- 3 sets x 8 reps@90sec rest
week2- 3 sets x 9 reps@90sec rest
week3- 4 sets x 9 reps@90sec rest
week4- 4 sets x 9 reps@75sec rest

As far as strength days go I was simply going to go by how I felt. Normally doing 3x4 on all strength lifts at 2 mins RI. However I thought about going something like

Wk1-3x4 @2mins RI
Wk2-4x4 @2 mins RI
Wk3-5x3@2.5mins RI
Wk4-5x4 @ 3mins RI

Horrible, ok, good?

Posted by: P-funk

Quote:

Originally Posted by Double D

Sorry P your right. I am at work and was in the process of doing one thing while another. Heres my sets and reps for core days:

Really no tempo, just more like very controlled on core days and on strength days 1 down/slight pause/ explode up.

week1- 3 sets x 8 reps@90sec rest
week2- 3 sets x 9 reps@90sec rest
week3- 4 sets x 9 reps@90sec rest
week4- 4 sets x 9 reps@75sec rest

As far as strength days go I was simply going to go by how I felt. Normally doing 3x4 on all strength lifts at 2 mins RI. However I thought about going something like

Wk1-3x4 @2mins RI
Wk2-4x4 @2 mins RI
Wk3-5x3@2.5mins RI
Wk4-5x4 @ 3mins RI

Horrible, ok, good?

It depends on what you are going for.

Training is phasic. You want to have certain goals for certain phases and then the program writes itself.

If you look at FI's program, it is very linear. It starts with higher volume and lower intensity and progresses over several weeks.

So, your goal is fat loss. How are you going to achieve that with the loading you have up there? Would you be better off doing some metabollic work everyday instead of breaking it up over days?

What were you doing with regard to loading prior to this.

That is the problem with 4 week blocks for most people. They think, okay every 4 weeks I change things around as far as exercises go. But, they fail to look at the other variables as far as loading and they just keep training at the same intensity and doing the same old thing.

Posted by: Malley

Makes sense P. Before I was doing westside. Training 3-4 days a week doing 1rm's and such.

What do you have in mind? My goals are maintain strength, become more flexible, achieve better balance, and strengthen my core. All while losing bf.

Posted by: P-funk

Quote:

Originally Posted by Double D

Makes sense P. Before I was doing westside. Training 3-4 days a week doing 1rm's and such.

What do you have in mind? My goals are maintain strength, become more flexible, achieve better balance, and strengthen my core. All while losing bf.

okay, you were doing westside and hitting 1rm's. Now you want to start a program with heavy 4's. Why not back off for a week and give yourself a break.

Then think about moving to something that allows you to maintain your strength and get far off your body.

Maybe something like having one strength exercise to start the workout and then having more metabolic work to finish the workout. There are a lot of ways you can do it. You have to find something that works best for you.

Posted by: Malley

Explain metabolic work. Things like burpees and such?

Posted by: P-funk

Quote:

Originally Posted by Double D

Explain metabolic work. Things like burpees and such?

Or just higher rep work.

For example:

tension work
bench press- 3 x 5
cable row- 3 x 5

metabolic work
chin up- 3 x 10-12
overhead DB press- 3 x 10-12
Db curls- 3 x 12-15

Posted by: Andalite

Quote:

Originally Posted by P-funk

Or just higher rep work.

For example:

tension work
bench press- 3 x 5
cable row- 3 x 5

metabolic work
chin up- 3 x 10-12
overhead DB press- 3 x 10-12
Db curls- 3 x 12-15

so then sir, would u recommend a starting strength model along with accessory/metabolic lifts like the one's u have suggested???

Posted by: Malley

Is it possible to run that style on strength days and leave the core days as it were? I know its my program and all, but I would figure that would work well. And I assume right there you are referring to strength days.

Damn P, you are always schooling someone. Nomrally not me, but in this case teach me the way master P.

Posted by: P-funk

i am refering to both of the days. You would then switch around the movements and perform the other lifts in a similar maner.

horizontal work for strength
vertical work metabolic

next workout:

vertical work metabolic
horizontal strength

That is just an idea. I am not saying you should do anything. You could do what you had written down. I am just offering another idea.

Posted by: P-funk

Quote:

Originally Posted by Andalite

so then sir, would u recommend a starting strength model along with accessory/metabolic lifts like the one's u have suggested???

are we talking about just a 'strength' or are we talking about lowering BF, where we would want to do some metabolic work?

Posted by: Malley

Its a pretty good idea. Thanks for opening my eyes to that. I think it would be good to incorporate.

Posted by: Andalite

Quote:

Originally Posted by P-funk

are we talking about just a 'strength' or are we talking about lowering BF, where we would want to do some metabolic work?

no no...i am referring to Mark Rippetoe's Starting Strength for Beginners Program....

Posted by: P-funk

Quote:

Originally Posted by Andalite

no no...i am referring to Mark Rippetoe's Starting Strength for Beginners Program....

that is a great program!

Posted by: Bakerboy

Damn P, you are always schooling someone. Nomrally not me, but in this case teach me the way master P.

Sorry to butt in- I just had to laugh at this because it is so true. P is a detail man, that's why he is so good at what he does, it's like he has extrasensory perception when it comes to putting together programs.

Posted by: Malley

I do agree. He is very good. I normally think I do very well at programs, however P is a expert at it so whenever he speaks I sit back and take notes.

Posted by: Andalite

Quote:

Originally Posted by P-funk

that is a great program!

i love its principles. have u read his latest book Practical Programming?

Posted by: P-funk

Quote:

Originally Posted by Andalite

i love its principles. have u read his latest book Practical Programming?

It is on the list! Haven't read it yet.

I like his stuff because it is simple and to the point.

Posted by: P-funk

Quote:

Originally Posted by Double D

I do agree. He is very good. I normally think I do very well at programs, however P is a expert at it so whenever he speaks I sit back and take notes.

honestly, i am not an expert at anything. it is just easy to be on the outside looking in and know what someone should be doing. Trust me, it is hard for me to write a program for myself because I have a hard time analyzing what is going on.

Posted by: Andalite

Quote:

Originally Posted by P-funk

It is on the list! Haven't read it yet.

I like his stuff because it is simple and to the point.

definitely buy the book sir. honestly: it is BEYOND fantastic. trust me: at the age of 18 i thought i knew more than most ppl (because i read a lot) but after that book i know how much i DIDNT know before....wow....the book is GREAT.

Posted by: Burner02

Was'sup, D! any good bar stories?
I'm getting bored at home...I may have to go back...unless I find the company of one...or several female companions...

Posted by: Malley

No I have been on a cut for 8 days now and things are going well. I am giving up beer for a while now, which equals giving up the bar. Good luck at finding things to do.

Posted by: Archangel

Glad things are goin well my Friend, keep at it!!!

Posted by: Brutus_G

Quote:

Originally Posted by Double D

No I have been on a cut for 8 days now and things are going well. I am giving up beer for a while now, which equals giving up the bar. Good luck at finding things to do.

Its ok D im sure you can find fights else where.

Posted by: Malley

Haha, I am going to knock the shit out of my father in law if he dont keep his mouth shut. Hes constantly talkin bad about my wife. Its getting old and I think I will just end it soon.

Treadmill-30 minutes

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Haha, I am going to knock the shit out of my father in law if he dont keep his mouth shut. Hes constantly talkin bad about my wife. Its getting old and I think I will just end it soon.

Treadmill-30 minutes

LOL your wife is trouble......plz don't hurt me!

Posted by: Malley

Well the story goes as follows.

Whenever she was younger her dad used to tell her how worthless she was and things of that nature. Well whenever she was 12 seh convinced her mom to move out because he was a jackass to her as well. So they did. He would write my wife notes ( 12 years ago ) and they were death threats. She had a restraining order on him, but since its been dropped. He would sit outside their house and shoot his gun off and reb up his truck. Keep in mind this was 12 years ago. But hes still the same dumb fuck that he was then. So now hes been telling a person my wife works with how my wife is just a slave to me and yadda yadda yadda. Well its funny because he doesnt even come to our house, he has nothing to do with my kids, hes basically dead to us. Well until now! Eventually I will get my hands on him. I know its not the best thing to do, but enough to enough. Hes telling lies on me and my wife making us look like really huge pieces of trash. Something needs to be done and this is the way I am used to dealing with things.

Posted by: Brutus_G

Careful D you can get sued for everything you own by the jackass. He may carry a concealed weapon.

Posted by: Malley

He does, but I intend on getting to him before that. It maybe just anger speakin right now?

Posted by: Brutus_G

Quote:

Originally Posted by Double D

He does, but I intend on getting to him before that. It maybe just anger speakin right now?

Probably just think about your family. You can call the cops or hire a professional hitman

ok jk on that one.

Posted by: Malley

Ya I know, its so frustrating. Growing up thats always how I took care of my problems. I would just settle it. Sucks to be grown up, so many things that can be done to you at an older age!

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Ya I know, its so frustrating. Growing up thats always how I took care of my problems. I would just settle it. Sucks to be grown up, so many things that can be done to you at an older age!

Just don't do anything you'll regret D. I'll still support you.

Posted by: Malley

I am going to hear it from the older fellas on this one; Stewart, Trips, Archie, Burner, I am sure I will get into trouble for even thinking about this.

Posted by: Triple Threat

Quote:

Originally Posted by Double D

I am going to hear it from the older fellas on this one; Stewart, Trips, Archie, Burner, I am sure I will get into trouble for even thinking about this.

Hey Stew, Arch and Burner. You guys just got lumped in with me. That means you are OLD.

If they hadn't intended to give it to you before, you'll be sure to catch some flak now.

No preaching from me, DD. I think deep down you know what's right and wrong. The fact that you're on here talking about it and not out doing something stupid tells me you'll do the right thing.

Posted by: Malley

Your probably right Trips. I get so fed up with all of the bullshit with her family and if I could take them all to the octagon I would. But I dont think we would be wearing gloves and NO REF!

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Your probably right Trips. I get so fed up with all of the bullshit with her family and if I could take them all to the octagon I would. But I dont think we would be wearing gloves and NO REF!

You could make it offical and get a blind ref.

Posted by: Malley

Arent all refs blind?!?!?!

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Arent all refs blind?!?!?!

LOL blind, dumb, and death.

Posted by: Archangel

Hey Brother D2, sorry to hear about the trouble!!! I refuse to preach to you, like Brother Triple said you know whats right and wrong, however I personally would do "ANYTHING" to protect my family "IF" it came to something serious, however please be smart as you have a family to think about that does depend on you!!!

Okay, sorry for ramblin, just don't want nothin bad to come of this for You and Your Family!!!

Posted by: Malley

Thanks Archie

Posted by: Andalite

dude: please be careful about your family.

i don know if its my place to even give advice so im keeping shut on that, but please think things through and PROCRASTINATE before doing anything. and keep ur family in mind. PLEASE.

Posted by: Malley

I know its an ego thing on my part and I will ger over it.

Posted by: Andalite

^^^ ok that saved me the trouble of stepping out of line

u should try meditating....i used to meditate a lot....when i was doing judo...now im so wasted

Posted by: Malley

I am not a hot head or anything, just take care of my problems in different ways than others. But I do know when to do it and when to not.

Posted by: Andalite

^^^ ur the man...i wasnt suggesting mediating to curb ur anger. i was suggesting meditating to increase ur fierosity and channel that increased anger when u want to. not when it wants to. dont get me wrong....

Posted by: Malley

Gotcha. I think we will have a few people here who will argue that I am hot headed even though I claim not to be.

Posted by: Stewart20

no bad words from me on this one, when family is involved, the rules go out the window as far as I'm concerned.

But in this case I would just be careful of him, he sounds like the type of person who might actually shoot you. Hand to hand fighting, that is one thing, I would not be scared of anyone, but once the element of weapons comes into play, watch out

Posted by: Malley

Your right completely. I just have to take the time to get my head back and I will be ok. But if in any way that piece of shit says anything while I am there, I will break his face. He thinks hes a fighter, which is all better for me. Atleast then he would fight me and not back out of it after running his mouth. I will set back and see how it plays out, hopefully everything is over but if not just wish me well.

Posted by: Archangel

ALWAYS nothin but the Best my Friend!!!

Posted by: Malley

I know this. Thank you.

Posted by: Andalite

best of luck

Posted by: Malley

Lets get away from this a bit.

So I am going to do some lower work tommorow. I am up in the air I want to do lower core, but may just do lower strength. Any requests?

Posted by: Tom_B

I know you said you wanted to drop this but I thought I would just mention - don't worry about who he runs his mouth to. Seriously though, anyone who believes anything that an ignorant drunk who use to write death threats to his daughter and stand outside her house shooting a gun and revving up his truck is fucked themselves and their opinion of you and your family isn't worth it.
Sounds like a complete asshole who doesn't know how to let shit lie and can't move on in his life so he stays around to harass you and your wives.
What a fuck job.

anyways - I vote for lower core! You said you wanted to give it a shot, besides your always doing "strength" type stuff so this might be a good change of pace for ya!

Good luck DoubleD, and have an amazing workout you beast! Hit some fucking PR's!! WHOOT!

Posted by: Stewart20

Quote:

Originally Posted by Double D

Lets get away from this a bit.

So I am going to do some lower work tommorow. I am up in the air I want to do lower core, but may just do lower strength. Any requests?

what are you a performer now??

Posted by: yellowmoomba

Since your Squat PR is about 450'ish try doing a set of 20 reps with 275. This should be challenging for you

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

Since your Squat PR is about 450'ish try doing a set of 20 reps with 275. This should be challenging for you

YM and his damn 20 rep squats

Posted by: Malley

20 reps hey? Son of a bitch I dont know about all of that nonsense. Haha.

Oh and Stewart I have been a performer for much of my life. Maybe you didnt know but, "I am a big deal"....hahaha

Thanks Lewie I appreciate it. Good words.

I am thinking I may do a total body workout today and get to some of that other work whenever it warms up a bit and I can get into my garage and do work. The garage isnt insulated and it is vey cold in there so, for now I am just going to try to get 3 total body workouts in there this week involving some of that crazy ass core work.

Posted by: Burner02

dam, brotha...I dunno what to tell you...as a man and a husband/father...you want to be the protector...but in today's world, as has been mentioned...this ass-bag may be able to bend the law to his whim and give you long trouble that you and your family don't need.
Sounds like he's trying to get you into a physical altercation? OR I misread? Beat him mentally. Don't play his game. Play yours.
1) let it go..and ignore
2) if u can't...make sure the 'fights' on your terms
- if it goes physical...make sure he's the one to start it and have witnesses...then have him booked on assault...then restraining order..and sue the shit out of him...make HIS life inbearable.

just a couple thoughts

Posted by: Malley

Very good thoughts and every point there you made I have thought about and seems like it is the path to go.

Thank Burner.

Posted by: Burner02

I do what I can...

Posted by: Brutus_G

My attention span slips on rep 5 lol.

Posted by: Malley

Hey Brutus my westside article on the other forum got stickied.

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Hey Brutus my westside article on the other forum got stickied.

Congrats D!

Posted by: Malley

Not that big of a deal I suppose. But if something got stickied here, then ok. Atleast then I would feel like I posted something good.

Posted by: BulkMeUp

Quote:

Originally Posted by Double D

Hey Brutus my westside article on the other forum got stickied.

I guess you are on your way to becoming an internet legend!

Posted by: Archangel

I vote for a 20 repper, definatly!!!

Posted by: boilermaker

Hey DD. How's it going, bud. Hopefully very well.

Posted by: Malley

BMU I sense sarcasim.

Archie Didnt do that, but tough low reps.

BM Things are well. On a cut and this is day 10. Been doing very well. No cheats or nothing. I have had one cheat meal and that was last Saturday. I plan on another one on Super bowl Sunday, but other than that going very well. Glad to see your hanging around.

Posted by: Malley

So yesterday I did the following

Bench
275x4
285x4
*Wasnt feeling this so I decided to go with my upper core and some lower stuff.

T Pushups
20x10
25x10
25x10
*These sure do burn the hell out of the shoulders!!!!! Oh and also my core was fried after this!

Unsupported DB Rows
80x10
90x10
90x10
*90's seem easy, but I felt like I was going to fall on my face the whole time.

Saxon side Bends
20x10 (3 sets)
*These are awesome! Would suggest these to anyone wanting to strengthen up their obliques!

Unliateral Bench
85x10 (3 Sets)
*These are very hard.

Squat
135x10 (2 sets)
350x3
405x3
435x3
440x3, failed on 4.
*Done!!!!!!!!

Workout time 50 minutes

Incredible workout, but I need to get something figured out. If I was going to just do core work its just not enough. I think I will combine core work with strength work and I will be set. I am also considering a week off to rest. Cardio 5 days a week, but no weights. Shall see though.

Also forgot
Planks 45 secsxmy daughters on my back. So weight is around 50lbs. I did 4 sets. Did these whenever I got home.

Posted by: yellowmoomba

Nice work but where are the "clap pullups" ???

Posted by: Malley

Just commented on em in your journal

Posted by: yellowmoomba

Quote:

Originally Posted by Double D

Just commented on em in your journal

Next time try them first

Posted by: Malley

I dont think I could get past 3! Those are super hard. I dont get enough torque to get my fat ass in the air long enough. What do you weigh?

Posted by: Bakerboy

I can't believe you ended your workout with 440 squats! You must be insane.

Posted by: Malley

I just felt like I had alot left. I had a hard time balancing it, my stomach was destroyed.

Posted by: yellowmoomba

Quote:

Originally Posted by Double D

I dont think I could get past 3! Those are super hard. I dont get enough torque to get my fat ass in the air long enough. What do you weigh?

This morning I was 187. The lowest in a long time. I range from 187 - 194. I've been watching what I eat lately and doing much shorter RIs which gets my heart rate up

Posted by: Malley

Sounds good. Do you know any of your 1rm's? BTW thats about where I am trying to get right now. 190 or so.

Posted by: DOMS

Quote:

Originally Posted by Double D

Incredible workout, but I need to get something figured out.

I don't know, man. Upper Core day didn't involve a lot of weight, but it sure beat the hell out of me.

Posted by: DOMS

Quote:

Originally Posted by yellowmoomba

Nice work but where are the "clap pullups" ???

Clap pullups? That could get painful...

Posted by: Malley

I think I am going to keep a few exercises, but add them with strength days. What do you think?

Posted by: BulkMeUp

Quote:

Originally Posted by Double D

BMU I sense sarcasim.

No no sarcasm.. I meant it. Rare that someones post gets sitckied.

Posted by: Malley

Haha, I have 2 of them there now.

Posted by: DOMS

Quote:

Originally Posted by Double D

I think I am going to keep a few exercises, but add them with strength days. What do you think?

You've gotta do what works for you!

I get a lot out of Core days, but if you're not, it might be that your core is more developed that mine. If so, you wouldn't have to do as much core work as me.

I did notice that you didn't do any Dragon Flags. You missed out on a great exercise.

Posted by: yellowmoomba

Quote:

Originally Posted by Double D

Sounds good. Do you know any of your 1rm's? BTW thats about where I am trying to get right now. 190 or so.

I haven't maxed out in a while. The last time I maxed out was a few months ago:

Weighted Chins BW +125 x 1
Trapbar Deads 475 x 1
Clean/Press 195 x 1
Clean/Press DB 100 x 1
DB Press 110 x 3
DB Row 130 x 20
SLDL 315 x 2
Pushups 55

Good luck getting to 190 - where are you now ?

Posted by: Malley

Those are some mean numbers YM. Nice indeed.

Doms-I will have to get some of those going on. I would like to do some cicuit training, any ideas. I have never did circuits, I may need some help setting this up.

Posted by: yellowmoomba

Quote:

Originally Posted by DOMS

Clap pullups? That could get painful...

They are not too bad....It takes a little practice though. It beats your hands up pretty good.

Posted by: DOMS

Quote:

Originally Posted by Double D

Doms-I will have to get some of those going on. I would like to do some cicuit training, any ideas. I have never did circuits, I may need some help setting this up.

Sorry, pal, but I've never done circuit training. Me no helpy.

Posted by: yellowmoomba

Quote:

Originally Posted by Double D

Those are some mean numbers YM. Nice indeed.

Doms-I will have to get some of those going on. I would like to do some cicuit training, any ideas. I have never did circuits, I may need some help setting this up.

I have some good circuits for you. I just and pasted some things from my journal.......just adjust the numbers as you see fit.

Treadmill circuit - 10 minutes TOTAL

1 minute at 4.0
30 seconds at 6.0
1 minute at 4.0
30 seconds at 8.0
1 minute at 4.0
30 seconds at 10.0
1 minute at 4.0
30 seconds at 12.0
2 minutes at 4.0
*(2 minutes was lost somewhere between changing the settings)

============
(this is one of the hardest workouts I ever did)

Squats|Jump Rope Super-duper Set
225 x 10 | 100 Jump Ropes | 225 x 10 | 100 Jump Ropes (1 set - non stop)
225 x 10 | 100 Jump Ropes | 225 x 10 | 100 Jump Ropes

SLDL
225 x 12| 100 Jump Ropes
225 x 10| 100 Jump Ropes

1 legged Press
4 plates x 10 (each leg) | 100 Jump Ropes
4 plates x 10 (each leg) | 100 Jump Ropes

================

5 circuits of

5 Dumbell Snatch
5 Swings
10 Burpees

60 second RI (repeat)

=================
5 circuits of

10 Rope Turns
10 Burpees
10 Pushups
10 BW Squats

========
NON STOP -

Set/Step 1: 1 pullups/2 pushups/3 situps
Set/Step 2: 2 pullups/4 pushups/6 situps
Set/Step 3: 3 pullups/6 pushups/9 situps
Set/Step 4: 4 pullups/8 pushups/12 situps
Set/Step 5: 5 pullups/10 pushups/15 situps
Set/Step 6: 6 pullups/12 pushups/18 situps
Set/Step 7: 7 pullups/14 pushups/21 situps
Set/Step 8: 8 pullups/16 pushups/24 situps
Set/Step 9: 9 pullups/18 pushups/27 situps

(it should take about 5 minutes to do)

Posted by: DOMS

Quote:

Originally Posted by yellowmoomba

They are not too bad....It takes a little practice though. It beats your hands up pretty good.

So, you do a pull-up, let go of the bar, clap your hands and then grab the bar again?

That sounds a bit uncontrolled.

Posted by: yellowmoomba

Check Cowpimps journal....He is big on circuits too.

Posted by: yellowmoomba

Quote:

Originally Posted by DOMS

So, you do a pull-up, let go of the bar, clap your hands and then grab the bar again?

That sounds a bit uncontrolled.

Try 'em

.........the HARD PART is staying in control. It's an explosive movement more than a strength movement.

Posted by: DOMS

I'll just workout on getting my regular pull-up numbers up. Then I'll go for the crazy shit.

Posted by: Malley

So what would the days look like on what you ran on circuits. Now that shit looks tough!

Posted by: yellowmoomba

Quote:

Originally Posted by Double D

So what would the days look like on what you ran on circuits. Now that shit looks tough!

I normally do a circuit before I start my "heavier weights".

Example: workout 1

Treadmill Circuit then

Normally I only do two sets per movement
Squat
Chins
Chest Exercises
Row
Shoulder Exercise
Abs

Next workout:

Pullup/Pushup/Situp Circuit

then do "the real workout"

Deads
MP
Lunges
as so on.......

Posted by: Malley

What exercises are you using for your chest, shoulders, and back on the first cicuit?

And the second circuit what kinds of weights are you use for things like deads> I assume very light like 135?

Posted by: yellowmoomba

Quote:

Originally Posted by Double D

What exercises are you using for your chest, shoulders, and back on the first cicuit?

And the second circuit what kinds of weights are you use for things like deads> I assume very light like 135?

Chest might be DB Press
Shoulders would be standing DB Press
Back would be DB Row

I tend to do sets between 5 - 12 reps depending on the weight.

The lightest I go on deads, SLDL and Trap bar deads are 225. I go heavier on trapbar deads (425) - SLDL will be 225 or 275 sometimes 300 for low reps - Regulars or sumo deads will normally be 315.

Posted by: yellowmoomba

Here's another one you might like. I kept all RI's at 40 seconds (5 seconds less than last time). It was a quick workout - about 30-35 minutes. These short RIs are intense!

Pullups bw +45 x 5 (superset) Dips bw +45 x 5
(40 second RI)
Pullups bw +45 x 4 (superset) Dips bw +45 x 5
(40 second RI)
Pullups bw +45 x 3 (superset) Dips bw +45 x 5

90 seconds in between exercises

Deadlifts
225 x 10
(40 second RI)
225 x 10
(40 second RI)
225 x 10

90 seconds in between exercises

Chinups x 10 (superset) Pushups x 25
(40 second RI)
Chinups x 6 (superset) Pushups x 15
(40 second RI)
Chinups x 5 (superset) Pushups x 15

90 seconds in between exercises

Incline Supinated Grip Press 180 x 10 (superset) T-Bar Rows 2 plates x 12
(40 second RI)
Incline Supinated Grip Press 180 x 8 (superset) T-Bar Rows 2 plates x 10
(40 second RI)
Incline Supinated Grip Press 180 x 7 (superset) T-Bar Rows 2 plates x 8

90 seconds in between exercises

Trunk Pulldowns
87 x 15
(40 second RI)
87 x 12
(40 second RI)
87 x 10

120 seconds in between exercises

Rowing
1 Minute Row
(20 second RI)
1 Minute Row
(20 second RI)
1 Minute Row

Posted by: Malley

I do like that one. 3 days a week I assume?

Posted by: yellowmoomba

Quote:

Originally Posted by Double D

I do like that one. 3 days a week I assume?

I hit the gym three days but everyday is something different. Every WORKOUT is different.

I'm off to the gym now. I'll keep an eye out in here. I provide some feedback if you'd like. Let me know how/if you like some of the ideas.

Posted by: Malley

Oh ya I am definitly interested. I would like to add something to improve flexibility and balance as well.

Posted by: Malley

Doms on a side note my damn core is very sore!

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

Here's another one you might like. I kept all RI's at 40 seconds (5 seconds less than last time). It was a quick workout - about 30-35 minutes. These short RIs are intense!

Pullups bw +45 x 5 (superset) Dips bw +45 x 5
(40 second RI)
Pullups bw +45 x 4 (superset) Dips bw +45 x 5
(40 second RI)
Pullups bw +45 x 3 (superset) Dips bw +45 x 5

90 seconds in between exercises

Deadlifts
225 x 10
(40 second RI)
225 x 10
(40 second RI)
225 x 10

90 seconds in between exercises

Chinups x 10 (superset) Pushups x 25
(40 second RI)
Chinups x 6 (superset) Pushups x 15
(40 second RI)
Chinups x 5 (superset) Pushups x 15

90 seconds in between exercises

Incline Supinated Grip Press 180 x 10 (superset) T-Bar Rows 2 plates x 12
(40 second RI)
Incline Supinated Grip Press 180 x 8 (superset) T-Bar Rows 2 plates x 10
(40 second RI)
Incline Supinated Grip Press 180 x 7 (superset) T-Bar Rows 2 plates x 8

90 seconds in between exercises

Trunk Pulldowns
87 x 15
(40 second RI)
87 x 12
(40 second RI)
87 x 10

120 seconds in between exercises

Rowing
1 Minute Row
(20 second RI)
1 Minute Row
(20 second RI)
1 Minute Row

YM...all other things kept equal, have you found doing this type of routine on a consistent basis to do anything to "alter" your body composition in any ways? I know this would be great for "conditioning", but I would hope that since you are doing this pretty much at the expense of strength, that you would get some other benefits. Are your muscles fuller/harder after following this type of scheme than say, the heavy weight low rep route, or do you just get the advantage of conditioning?

Posted by: Malley

Here are my goals.

*Drop bf. Want to weigh around 190 or so.
*Maintain most of my strength
*Become more flexible
*Become faster
*Increase vertical
*Just get into better areobic shape

Posted by: Stewart20

Quote:

Originally Posted by Double D

Here are my goals.

*Drop bf. Want to weigh around 190 or so.
*Maintain most of my strength
*Become more flexible
*Become faster
*Increase vertical
*Just get into better areobic shape

so you want to have your cake and eat it too eh??

Posted by: Malley

No if that were the case I would say I want to get stronger also. Now thats have our cake and eat it to......

But ya know whats the point of having cake if you cant eat it?

Posted by: Stewart20

Quote:

Originally Posted by Double D

No if that were the case I would say I want to get stronger also. Now thats have our cake and eat it to......

But ya know whats the point of having cake if you cant eat it?

Ahhh words to live by, can be applied to a great many things in life....you might have a future in philosophy if the whole weight lifting thing doesn't work out for you

Posted by: Malley

Took many philosophy classes. I am very good at it and sense I am pretty sure theres no future in weight lifting other than a hobby I may have to look into it.

Posted by: Stewart20

i think you and i need to keep to a set routine and stop with this changing things up crap, it is getting a bit rediculous, if you ask me. I don't know what it is, I just can't stick with a plan, and apparently neither can you. I know we talked about doing the same routine before, but maybe that's what we need to do. same plan, same days, everything, just so we can keep on each other.

i have something in mind. i think it might work well for you since you are cutting and all.

Posted by: Malley

Lets hear it. I want to do something that does focus on flexibility though. Talk I am listening.

Posted by: Stewart20

Quote:

Originally Posted by Double D

Lets hear it. I want to do something that does focus on flexibility though. Talk I am listening.

if you want flexibility, then stretch dammit! I'm not quite sure how you would incorporate it into a program other than adding stretching at the end. in fact, just stretch in random places, you would be surprised how well it works. for example, every morning when I get out of the shower, I take my towel and hold it behind my back to stretch out my chest and shoulders. I gotta tell you, I've been doing it a couple of months now, and I have had 0 shoulder issues since (knock on wood). just stretch in your daily life. I am sure you are sitting at a desk typing this stuff, just put your feet up and stretch your hammies out on the desk a couple times a day. stuff like that.

now for a routine. i kept the rep range at 6 for most exercises just to force you to lift heavy to keep strength levels up. the shoulder stuff at the end is what I want to call "preventative maintenance work" for the shoulder capsule. plus you will probably get some good hypertrophy out of that anyway.

day 1 Lower 1
Squats 3x6
Good Mornings 3x6
Glute Ham Raise 2x8
Hypers 2x10
Decline Crunches 2x8

day 3 Upper 1
Incline bench 2x6
Barbell rows (overhand grip) 2x6
Close Grip Bench 2x6
Chest Supported rows (underhand grip) 2x6
Pullups 2x6
Upright rows 2x110x max reps
Db shoulder press 2x50x max reps
Rear flies 2x40x max reps

day 5 Lower 2
Deadlifts 3x6
Lunges 2x8
Glute Ham raise 2x8
Hypers 2x10
Decline crunches 2x8

day 7 Upper 2
Decline bench 2x6
Barbell Rows (underhand grip) 2x6
Dips 2x6
Chest Suported Rows (Overhand grip) 2x6
Chinups 2x6
DB Upright Rows 2x50x max reps
Seated Overhead Press 2x135x max reps
Rear flies (alt grip) 2x40x max reps

Lift close to, but do not go to failure PLEASE! Stop a rep or 2 short on everything! Lift heavy! If you are cutting, I would rather see you do 300 x 4 on bench as opposed to 225 x 12, I just don't see the point. You can condition yourself by doing GPP on off days if you like. I never use my weight training for cardio purposes. weight training is to build muscle, run around the block on your off day if you want to get "fit". YM does some amazing workouts, and can probably run circles around my ass, but I think you are like me in that you like being as strong as you can be, and his workouts just don't work well with that goal. Do some sprint work on off days if you want to, 15 minutes or so, and when the spring and summer comes, just do more stuff outside and be more active in general, that will help with BF levels a bit

Posted by: Malley

Whats with the max reps at the end of the 2 upper days?

Also instead of glute ham raises I need to do something else I dont have a machine for that.

Posted by: Stewart20

Quote:

Originally Posted by Double D

Whats with the max reps at the end of the 2 upper days?

Also instead of glute ham raises I need to do something else I dont have a machine for that.

Well, those weights are numbers that are for me, I forgot to edit that, I just picked weights that were light, yet still challenging for me, and you just rep them out for as many reps as you can on each set. There are no goals there, no goal to add reps or weight, just do whatever you can on any given day. it is there to build up the shoulder joint to help with the other heavier exercises.

Can you do leg curls? If not, and your lower back can handle it, do SLDLs. I know I can't handle SLDLs twice a week plus regular deads, so I took it out. OR, do DB RDLs with one leg at a time....that way you can still get a similar workout to glute ham raises without frying your back

Posted by: Malley

I want to incorporate some of those core lifts, but I dont think they are enough to get any strength out of like T-pushups, I think I could do them at the end of the workout.

Posted by: Stewart20

you can do whatever you like, but I just have a feeling that all that "core" stuff is like the flavor of the week for you, and you will just go back to something else, most probably Westside by next week. I can spot someone like me from a mile away. You read about someone else's ideas or program and it sounds cool and you try it maybe once or twice or even a week, then just go and do something else.

that is why i suggested doing something together that way we *might* potentially have a chance to stick with it., but then again, probably not, so who knows.

Posted by: Tom_B

Phew I'm far behind in this journal!

I love Saxon side bends as well .. been a while since I've done any though. Did you ever try those Landmines after you found out what they were?

Also about the Glute Ham Raise .. do you have a Pulldown machine? You can use that or even a seated calf machine, that's what I do. Just face the opposite way and seat the seat to lock your ankles/calves in place..

Posted by: fufu

Quote:

Originally Posted by Stewart20

. I never use my weight training for cardio purposes. weight training is to build muscle, run around the block on your off day if you want to get "fit".

I think using weights for circuits is a fun and effective way to train conditioning.

Posted by: fufu

Double D, you got a new job I saw in CP's journal?

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

For me body composition has more to do with my diet than my training. Honestly my body hasn't changed much from an appearance standpoint but at 36 I never thought I would be able to do a chinup with 125lbs on my waist or deadlift 400lbs for 10 reps and still outrun 21 year olds on the football field and knock over 220 lbs guys on the basketball court (that's legal in streetball..haha). My training is geared more for competitive sports. To me - there is no sense being able to bench 400 lbs if I can't run for a mile or lift myself and my family to safety in the event of an emergency. I train for "functional strength". As long as my waist stays under 35", my arms stay over 16", I have a 10" drop in my sport coat and have some meat on my legs - I'm happy. Plus I don't get bored with benching every Monday, Back and Bis on Tuesday, Legs on Thursday and Shoulders on Friday. Just my 2 cents on why I train the way I do.

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

I like your new program. I would just throw in some supersetting workout or a fullbody circuit program once every five workouts to keep things interesting and maintain some level of "fitness".

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

I like your new program. I would just throw in some supersetting workout or a fullbody circuit program once every five workouts to keep things interesting and maintain some level of "fitness".

well, I gotta tell you, I went with short (er) rest periods today and I was huffing and puffing big time tonight. Nothing quite in your league yet, but then again, you don't incline bench 275 yet either

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

..........I'm glad you tried the "shorter" RIs - how long were they?

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

Interesting points there....but I think it's possible to be able to bench 400 and still be able to run a mile, obviously a lot harder to do. I, like you , adhere to that 10" rule and as long as the number is there, I don't care how big my waist is cause that goes with the territory. there is no way, or at least not naturally, for a 32 year old to have a 50 inch chest and a 34 inch waist, so while my waist now is 37", my chest is 48", so I am happy with that. I don't get the chance to play much sports, I played hockey up until 2 years ago, but hurt my groin and haven't played since. I wanna try to get back into it in the spring, we'll see. I am hoping once JR gets a little older, that I will be outside playing something with him every day, and that's gotta help a little bit.

And how does one distinguish functional strength anyway? you can say the bench press isn't functional, but then again, how is a power clean functional? when are you ever gonna pick something up off the floor and fling it up to your collar bones? Deadlift, yes, I see the functionality obviously, but really, any compound movement can be functional I think. I know that when I did play hockey, I was able to control the puck along the boards and with my free hand, take people and throw them down to the ice with one hand. I attribute that to my lifting...squats for the leg drive to skate and plant myself in the crease and not be moved, various benching for pushing strength, and so on.

the only thing I can see as the differing factor for whether something can be labeled functional or not would be unilateral exercises...that can be said to be more functional than its bilateral counterpart, but otherwise, I don't think you need to do power clean super snatches off of blocks to be labeled as a functional exercise.

edit----curls are NOT functional

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

..........I'm glad you tried the "shorter" RIs - how long were they?

I didn't really time them, but I know that on some sets I did do my usual 2 min between sets, and that felt like an eternity compared to some of my other sets, so it was probably around a minute or so. big difference when you are still huffing from the last set!

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

By functional I mean to improve my strength is other areas of my life such as - sports, protecting my family, moving/fixing things around the house - you never know - I may need to clean and press some young punk that wants to go out with my daughter. THAT is functional....

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

That's right.

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

By functional I mean to improve my strength is other areas of my life such as - sports, protecting my family, moving/fixing things around the house - you never know - I may need to clean and press some young punk that wants to go out with my daughter. THAT is functional....

That is badass

Posted by: Triple Threat

We're going to need Cliff notes for this journal to be able to keep up with all the posts and also lead a normal life.

Posted by: yellowmoomba

Quote:

Originally Posted by Triple Threat

We're going to need Cliff notes for this journal to be able to keep up with all the posts and also lead a normal life.

Who here is "normal" ??

Posted by: Archangel

Fantastic w/o my Friend, HUGE Squats!!!

Posted by: Malley

Damn guys now there is a shit load of posts here that I have missed out on. I am a very athletic guy and I still play basketball, baseball, (obviously) softball, run for distance, oh and fight as everyone knows I love to fight, but it needs to stop so I am more torwards the other sports, he he. I would like to work with both of you to try and throw something out there. Stew the progam you got there looks fine to me, however I am wanting more of what YM is talking about. I may kick myself right in the ass in the end, but I really want to get into the best condition I can possibly do. But heres the question YM; can I maintain strength circuit training while cutting? I know I would simply like to try something new now and again. And something P-Funk said to me a few weeks ago; "are you ever going to do a pl'ing meet?" I thought no, he said "So then I dont see the point in training like a pl'er". Not the exact quote, but you know what I mean. I want to be able to sprint and not look for the oxygen tank. I want to be able to be the last guy to run out of energy this year at the state touny. We normally play like 15 games in 2 days and some guys cant hardly pick up their bat, and I dont want to be that guy!! Here may be the biggest question; I am a very powerful hitter and I dont want to lose that, but I do want to add to that. Do you think that functional strength will attribute to that? I have a few more days until my next workout because I am taking some extra days off since its so damned cold and I have been worn out. So we have time just need to get Stew and YM to contribute to this debate and figure something out in the end.

Tom-I never did try those landmines, hell I cant even remember what they are, haha. Hows the health issues going? Dude your to young for anything like that! Hell I am to young for anything like that! Best of luck to ya!

Fufu-I havent gotten a new job yet. I am losing the one I got in like 3 months. I am waiting for my stuff to get certified NASM to try and land me a personal training job. We shall see though. Wish me luck.

Archie Thanks

If theres anyone else I left out I am sorry, this journal has gotten long since I have been here. Oh had cheat meal last night and it was fantastic!! Pizza!!! Oh well back to the grind today. I am doing fuckin awesome on this cut. I can see changes already and I am loving it.

On another note my babies are throwing up all over the place, urgh!!!

Posted by: fufu

Good luck man, you will make a good trainer. Maybe you could get a free gym membership.

Posted by: Malley

Thanks Fufu, I know I will definitly make a program for them and stick with it for a while, haha. God knows I dont!

Posted by: Stewart20

i don't know man, I don't think you can have both, I tend to think it's one or the other. Another thing to consider is that, while you may want to try more circuit stuff and short RIs and stuff like that, I don't think that is going to work very well with cutting. I tend to think you will be exhausted all the time, and it will not work for very long.

You seem to want to be super strong, yet be super super