About that time II (training) [Forum Archive]

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About that time II (training)

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Posted by: Malley

Of course dynamic warmups to start

Posted by: Gazhole

The only thing i can see is that you dont have any bilateral lower pushing, or any unilateral lower pulling.

Other than that looks good, and looks pretty enjoyable too.

So youll be doing:

Push/Pull/Push - Week1
Pull/Push/Pull - Week 2

Repeat

?

Posted by: Malley

That is right. I am not to big on unilateral lower. My balance sucks ass. I may do some 1-legged squats, but those are fuckin tough. Any other ideas?
1-legged rdl?

Posted by: Gazhole

Well all your lower pushing is Uni-lat?

Single leg rdls are awesome. It doesnt take that long to get into them, just use an adjustable bench set up as a seat as a bit of a balance aid if you need it.

Is it possible to do one legged hypers? Or is that just asking for trouble, lol.

Posted by: Malley

It is actually. I could do those, I dont see why not?

What kind of weight in lbs do you deal with 1-legged rdl's?

Posted by: Malley

Lets try this instead as well

Week1-3x12 15rm @ 45 ri
Week2-6x3 5rm @ 75 ri
Week3-4x8 10rm @ 60 ri

Posted by: Gazhole

About 60lbs for 4 reps for me, i think. Cowpimp does them too, but he uses a lot more weight because...well, he's him.

But yeah, one legged hypers would at least give you a uni-lateral lower pull to get on with. Ive never done them before, so i didnt know if one leg was possible :P.

Posted by: Gazhole

Quote:

Originally Posted by Double D

Lets try this instead as well

Week1-3x12 15rm @ 45 ri
Week2-6x3 5rm @ 75 ri
Week3-4x8 10rm @ 60 ri

Looks good.

You could also try them on days instead of weeks, like monday, wed, fri. Depends on how you prefer it.

Posted by: Malley

I think it is, but keep one leg close to the bench for stability.

As far as my weight on those 1-leggers, probably wont be much for a while, but I want to give er a try and see what happens.

Posted by: Malley

If every total body workout was close to the same I would, but since they are divided into push pull I wont.

Posted by: Gazhole

Quote:

Originally Posted by Double D

If every total body workout was close to the same I would, but since they are divided into push pull I wont.

Yeah, theres various ways you can do things. Thats why i love periodization so much. I'd hate to be bored with a program. If you do something as often as we workout, you've gotta enjoy it.

Posted by: Malley

Well I do sometimes, but sometimes its like FUCK I dont wanna go today. And the older I get the more I seem to say that.

Posted by: Brutus_G

Quote:

Originally Posted by Burner02

ever thought about joining a dojo? boxing, kickboxing...get good...go for MMA? Yo will be in the ring with another thinking, trained fighter...in a controlled environment...and wearing some protective gear? I bet you'd do great at it...

He probably has dreams about being paid to kick ass.

Posted by: Archangel

Whats up Brother D2, wish you where at a gym, mine has a Uni-Lateral Leg Press, talk about humbling, LOL!!!

Posted by: Tom_B

If your trying to cut, maintain strength and do more metabolic work why don't you vary it more day to day then week to week? You could also begin each workout with a heavy compound movement .. Like -

Day 1 -> 4 x 4-6 or 5x5 ... 1;30RI
Starting: ATG Squats ~ 3 x 4-6 / 2:00RI
A1: BTN Military Press
A2: Single Leg DB RDL
B1: WG Lat Pulldown
B2: Decline DB Press
C1: +/- some accessory/core work
C2: +/- some accessory/core work

Day 2 -> 4 x 6-8 or 3x 8-12 ... 1:00RI
Starting: Bench press ~ 3 x 4-6 / 2:00RI
A1:Leg Press
A2: Bent Over BB Rows
B1: DB Bulgarian Squats
B2: Side lateral Raises
C1: +/- some accessory/core work
C2: +/- some accessory/core work

Day 3 -> 3 x 12-15 or 2x 15-20 ... :45RI
Starting: Sumo DL ~ 3 x 4-6 / 2:00RI
A1: Standing OH Press
A2: DB Reverse Lunges
B1: Straight Arm Pulldowns
B2: Seated Face Pull
C1: +/- some accessory/core work
C2: +/- some accessory/core work

Now you would combine that with a goo calorie/carb cyclic type diet. So starting the week on Day 1 you would have a refeed type day with higher calories and higher carbs hoping to maintain strength. Then as the week continues and you start doing more metabolic work as opposed to strength work you would decrease your carbs and calories accordingly, so then by the time Day 1 rolls around again you should be fairly depleted enough to ensure optimal results from your refeed day (from a physique viewpoint)

Now you also mentioned this

Quote:

Originally Posted by Double D

However could it be that I would just try and push a weight at a quicker time each time? For instance. Instead of finishing a superset with bench and rows trying to get it done in 50 seconds try and get it done in 45 seconds? I maybe way off, just let me know. I still got until Monday to put something together

this would be more density type training .. trying to perform the same amount of work but in a quick time span. However you have it backwards. That 50 seconds that it takes you to PERFORM the exercises is the amount of work you are doing (tension on the muscles.). So you would then try and decrease your REST INTERVALS between sets.
Like for instance .. lets say you you would do an exercsie for 3 sets at a tempo of 6 seconds with 1:30 rest interval between each set. You would then try and get 3 sets a tempo of 6 seconds with 1:15 rest interval between each set .. see your keeping the same amount of tension ( the tempo of 6 seconds) but decreasing the time of span it takes you to do the 3 sets.
You don't want to decrease the actual tempo of the exercise .. that would be more speed type work.

Anyways hope you family's getting better! My sister just got strep throat as well so I hear ya on the hospital thing.

Posted by: Andalite

this thread is making me dizzy...

Posted by: Gazhole

Quote:

Originally Posted by Andalite

this thread is making me dizzy...

*Spins Andalite around over and over again*

Posted by: Triple Threat

Quote:

Originally Posted by Andalite

this thread is making me dizzy...

Maybe they'll make this journal a sticky. It's got almost every workout known to man in it.

Posted by: Brutus_G

Quote:

Originally Posted by Triple Threat

Maybe they'll make this journal a sticky. It's got almost every workout known to man in it.

LOL.

Posted by: Malley

Tom Thats not to bad. I dont prefer calorie cycling. I would much rather have a cheat meal every 4-6 days rather than a refeed day. This alows me to eat some pizza on a cheat day, rather than eating things like pancakes bagels and such. I have 1 more day to get something together, wish me luck.

Andalite Its only getting started

Trips No shit, seems like I have lots of ideas and one day I will put the ultimate program together.

Brutus Kick ass for a living, well its a start.

On a side note I was puking all day yesterday, but feel fine today. I need to really get hydrated today! Todays a cheat DAY! Yeah I know a whole day rather than a meal. But I need to get some calories and carbs in me from yesterday because I kept zero down yesterday! So I really gotta get something going on for atleast a day. Then its strict dieting again tommorow. Besdies today is Super Bowl day.

And piss on the Colts, I am so sick of everyone ruling the Bears out. While I live fairly close to both places I want the Bears to win because everyone wants to pick the Colts. Peyton Manning I hope he never wins one!!!!

Posted by: Pylon

I think we should all just agree that clean dieting always takes the day off for Superbowl.

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Tom Thats not to bad. I dont prefer calorie cycling. I would much rather have a cheat meal every 4-6 days rather than a refeed day. This alows me to eat some pizza on a cheat day, rather than eating things like pancakes bagels and such. I have 1 more day to get something together, wish me luck.

Andalite Its only getting started

Trips No shit, seems like I have lots of ideas and one day I will put the ultimate program together.

Brutus Kick ass for a living, well its a start.

On a side note I was puking all day yesterday, but feel fine today. I need to really get hydrated today! Todays a cheat DAY! Yeah I know a whole day rather than a meal. But I need to get some calories and carbs in me from yesterday because I kept zero down yesterday! So I really gotta get something going on for atleast a day. Then its strict dieting again tommorow. Besdies today is Super Bowl day.

And piss on the Colts, I am so sick of everyone ruling the Bears out. While I live fairly close to both places I want the Bears to win because everyone wants to pick the Colts. Peyton Manning I hope he never wins one!!!!

You rock D! Go bears.

Posted by: Andalite

Quote:

Originally Posted by Double D

Its only getting started

*faints*

Posted by: yellowmoomba

Where is the "ultimate workout"??

Posted by: Gazhole

Quote:

Originally Posted by yellowmoomba

Where is the "ultimate workout"??

Somewhere in your journal, no doubt

Posted by: Malley

I dont think there is one ultimate workout in here. But if you put a few together ou may just get it.

Posted by: Malley

I posted it earlier, but I dont think anyone commented on it. What do you guys think?

Heres what I got I will take some comments and maybe some changes;

I have 1 push day and 1 pull day and I will run this mon weds fri. And start back up where I left off on Mon each week.

Total Push
1-arm DB bench
SS W/
Bulgarian Squats

See Saw Standing OH Press
SS W/
Side to Side Lunges

Dips
Dropset

T-Pushups

Cable Crunches

Day 2 Total Push
Deadlift

Rows
SS W/
Zercher GM'ings

Pullups
SS W/
Hypers

Saxon Side Bends

Grip Work

Week 1 2-3x8 @ 90 ri
Week 2 2-3x10 @ 75 ri
Week 3 2-3x6 @ 120 ri
Week 4 3x5 @ 90 ri

SO......?????

Posted by: Pylon

That Day 2 is meant to read "total pull", right?

Looks good, though there are too many things I hate for me to really like it. (Ok, it's just bulgarians, but I really hate them.

)

Posted by: Burner02

Quote:

Originally Posted by Pylon

Burner is really pushing the vest. I think he's hoping one of us will buy it and hate it so he can borrow it.

dam u! you've uncovered my fiendish plot! Curse you py! CURSE YOU!

Posted by: Burner02

Quote:

Originally Posted by Double D

Burner There are no martial arts things around here at all! Closest is like an hour or more away! And at 25 I dont want to do all the driving to just get into it. I would however like something like that. It has always been a great interest of mine. But at this point with gas as high as it is and my job going bye bye well its just not the best time. The sprints on the other hand I had been doing, but with the cold weather being around single digits you just wont see me outside. But soon I will get back to that. I have been on the treadmill however running on it a bit. I normally do a jog rather than sprints on it because it seems like it is kinda hard on it. But sprints will be back in the equation soon!

really? Where do you live???? man..there are martial arts places all over the place here...almost as many as starbucks...now..if I knew how..I'd open a dojo WITH a Starbucks in it!

But, that's too bad that it isn't available....be a great way to work out some weekly stress....
Hope your job situation works out...

Posted by: Archangel

I like the routine, Best Wishes to you on it my Friend!!!

Posted by: Malley

Ya no kiddin burner me to. Only time will tell. If not unemplyment here I come.

Well guys going right now to bust ass on this workout. I'll let you know how it goes.

Posted by: Archangel

Rock ON, Best Wishes!!!

Posted by: Malley

Well that didnt go so well. Damn that was very tough and I cut it short because my garage was 20 freakin degrees in there!!!

So what I did

Bench
225x10 (3 sets)
SS w/
Bulgarian Squats
80lbs db's (3 sets)

*Stopped there. I want to get a good workout in tommorow so I just stopped there. It was soooo cold so screw it.

STEW So what do you want to do. I am going to keep my cardio and weights seperate!!! Damn I was outa breath the whole time. I will get my ass in better shape before I do that again!

Posted by: Pylon

Yeah, this cold streak sucks. Horrible time for me to have my bike out of commission, since there is no way I'm going out running in single digit weather.

We've talked about this before, but you are in the midwest too, right? Springfield, IL?

Posted by: Stewart20

Quote:

Originally Posted by Double D

Well that didnt go so well. Damn that was very tough and I cut it short because my garage was 20 freakin degrees in there!!!

So what I did

Bench
225x10 (3 sets)
SS w/
Bulgarian Squats
80lbs db's (3 sets)

*Stopped there. I want to get a good workout in tommorow so I just stopped there. It was soooo cold so screw it.

STEW So what do you want to do. I am going to keep my cardio and weights seperate!!! Damn I was outa breath the whole time. I will get my ass in better shape before I do that again!

Well, DD, as of now, I really want to work on the 5x5 program. I am getting a little tired of trying to come up with some super special workout, and I figure the 5x5 is the simplest, yet probably one of the most effective ways to get strong. A lot of reports state that people have done this program and have made increases in most of their measurements without gaining weight and dropping BF. So I am sure you would do fine with it even in a caloric deficit.

the reasons why we failed this workout in the past is probably cause I was guilty of adding in exercises because I thought I knew what I was doing. That is fine for the first couple of weeks when the weights aren't maximal, but when the third week rolls around, you burn out quickly.. This time around, all I am doing is this:
Monday:
Squats 5x5
Bench 1x5
Rows 1x5

Wednesday
Deadlifts 5x5
Overhead Press 5x5
Chins 5x5
crunches 3x10

Friday
Squats 1x5
Bench 5x5
rows 5x5

that's it...nothing extra, and I am hoping this will be the key to make it to the deload and the 3x3 phase. I also used VERY conservative numbers for the weights. I used something like 290x6 for squats for the spreadsheet. I know I am pretty sure I could do something like 315x5 if I warmed up properly, but I am hoping this will help, besides, I suck at squats anyway, this might be a way to really get better at them. If I make it through the program, at week 9, I would be doing:
squats 325 for 3x3, 342 for 1x3
bench 342 for 3x3, 360 for 1x3
chest supported rows 212 for 3x3, and 1x3
deads 408 for 3x3
OH Press 205 for 3x3
chins bw+100 for 3x3
Now, I don't know about you, but I would gladly take those numbers anyday....it's just a matter of actually being able to make it and to pull through on the program.

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

there is no way I'm going out running in single digit weather.

That seems to be my comfort level as well. It's OK in the teens as long as there is no wind.

Posted by: Triple Threat

Back to the 5x5 Stew? Good luck. I'll be watching to see if the reduced load helps this time.

Posted by: Triple Threat

Quote:

Originally Posted by Double D

Well that didnt go so well. Damn that was very tough and I cut it short because my garage was 20 freakin degrees in there!!!

What about a space heater to give you at least a little bit of warmth? 20 degree weather is too cold to be lifting in.

Posted by: BulkMeUp

working out i the cold? ... brrrr..

Posted by: Brutus_G

If I'm doing high rep squats/deadlifts i don't feel cold ,but anything else and it sucks. BTW i played hackysack for 25 minutes in 10 degree weather today.

Posted by: Pylon

People still play hackysack? Are you in Seattle?

Posted by: Brutus_G

Quote:

Originally Posted by Pylon

People still play hackysack? Are you in Seattle?

Maryland LOL.

Posted by: Malley

I believe 2day will be a total body workout and start 5x5 Mon.

Posted by: Stewart20

so you're gonna do the 5x5?

Posted by: Archangel

Quote:

Originally Posted by Double D

I believe 2day will be a total body workout and start 5x5 Mon.

Good Stuff my Friend, you know I'll be along!!!

Posted by: Malley

Well today I did more of a bodybuilding routine. I loved it. I havent did something like this in a very long time! I think I will run something like this for a while. The 5x5 is not in the cards right now. Lifting heavy will take a back seat for a little while.

Dynamic Warmup

Chest, Shoulders, Triceps

Bench
135x10 (2 sets)
225x6
235x6
235x6
240x6

OH Press
185x6
155x12
135x18
Supersetted with
Laterals
30x10
*Only supersetted the final set

Dips
bw+45x17
Dropset
bwx15
bwx10 *Focus on the negative, (10 secs down and explosive up!)

Butterflies
45x10
45x10
*Heaviest DB he has. But not terrible.

Core Work
T Pushups
30x10
25x10
25x10

Saxon Side Bends
Superset w/
Cable Crunches
20x10
ss
90x10
*3 Sets

Cardio Circuit
Burpees-10
Jumping Jacks-25
Box Jumps-10
*Through 3 times, very little rest. Damn this is tough. I am in worse shape than I thought.

Workout time-1 hour, 45 minutes with actual weights

Weight today-210

Posted by: KelJu

Quote:

Originally Posted by Double D

Well today I did more of a bodybuilding routine. I loved it. I havent did something like this in a very long time! I think I will run something like this for a while. The 5x5 is not in the cards right now. Lifting heavy will take a back seat for a little while.

I want to do the same, but I respond so much better to low reps. It makes doing BB style workouts less desireable. Lifting super heavy is tearing my joints apart thou.

Quote:

Originally Posted by Double D

OH Press
185x6
155x12
135x18

Good God! 135x18 is nuts.

Quote:

Originally Posted by Double D

Dips
bw+45x17

I am going to try and catch you on the dips soon.

Posted by: Malley

I am sure you will be able to catch me on those. My dips are not the greatest. I was doing dips for over 40 reps! But that was bw ones.

Bench has gotten a bit weaker, but its cool. And my OH Pressing is good, lots better than my horizontal pressing.

Posted by: Brutus_G

Wow some nice OHP buddy! Common get some heavier weights for the butterflys I do 30s for 10.

Posted by: Pylon

Nice work there Dub.

Posted by: Stewart20

Quote:

Originally Posted by Double D

sure, until saturday.....

Posted by: Tom_B

GREAT workout!! Especially that Overhead pressing.
I've only ever seen something like that done in person once. My friend who lives in a town about 3 hours away came down for one weekend .. this guy is about 6'4 and 220lbs, and lean! It's actually sooo funny becuase you look at him and think he'd be a hardass and so intimidating but when he talks he's got this tiny squeaky voice and when he laughs he giggles like a little girl. Everytime I hear It I lose it! I laugh so hard.
Anyways .. so I took him to the gym and he loads up a 135lb bar and just starts OH Pressing it like it was nothing! Everyone in the gyms jaw dropped. And then we were talking about deadlifts and he goes 'Ya I tried those out for the first time 2 weeks ago! I did 4 plates on each side, is that good?' LOL.
God I hate genetic freaks! hahaha

Posted by: yellowmoomba

Quote:

Originally Posted by Double D

I posted it earlier, but I dont think anyone commented on it. What do you guys think?

Heres what I got I will take some comments and maybe some changes;

I have 1 push day and 1 pull day and I will run this mon weds fri. And start back up where I left off on Mon each week.

Total Push
1-arm DB bench
SS W/
Bulgarian Squats

See Saw Standing OH Press
SS W/
Side to Side Lunges

Dips
Dropset

T-Pushups

Cable Crunches

Day 2 Total Push
Deadlift

Rows
SS W/
Zercher GM'ings

Pullups
SS W/
Hypers

Saxon Side Bends

Grip Work

Week 1 2-3x8 @ 90 ri
Week 2 2-3x10 @ 75 ri
Week 3 2-3x6 @ 120 ri
Week 4 3x5 @ 90 ri

SO......?????

I like the routine

Are you going to use it ???

Posted by: fufu

Nice dips!

Posted by: Bakerboy

sweat

sweat

Posted by: Brutus_G

Quote:

Originally Posted by Tom_B

GREAT workout!! Especially that Overhead pressing.
I've only ever seen something like that done in person once. My friend who lives in a town about 3 hours away came down for one weekend .. this guy is about 6'4 and 220lbs, and lean! It's actually sooo funny becuase you look at him and think he'd be a hardass and so intimidating but when he talks he's got this tiny squeaky voice and when he laughs he giggles like a little girl. Everytime I hear It I lose it! I laugh so hard.
Anyways .. so I took him to the gym and he loads up a 135lb bar and just starts OH Pressing it like it was nothing! Everyone in the gyms jaw dropped. And then we were talking about deadlifts and he goes 'Ya I tried those out for the first time 2 weeks ago! I did 4 plates on each side, is that good?' LOL.
God I hate genetic freaks! hahaha

I don't know if id like to talk and laugh like a girl even if i could look fantastic easily.

Posted by: boilermaker

DD, how's it going? Hopefully, I'll be sticking around for a while this time. looks like you have things under control here. I'll catch up later.

Posted by: Tom_B

Quote:

Originally Posted by Brutus_G

I don't know if id like to talk and laugh like a girl even if i could look fantastic easily.

It's soo funny! You look at him and you're like ' Fuck..don't want to mess with him..' then he talks and it's the complete opposite of what he looks like! God I just wish I could tape record him .. LOL and when he goes on about banging chicks or which girl he wants to get on, omg I lose it! bahaha

Posted by: Malley

Brutus Its the heaviest DB's hes got so I just used them. They were very light, but hey sometimes I am just looking for negative reps.

Stewart We shall see.

Tom I got a buddy who is kinda like that. Hes a monster, but is kinda a dork at the same time. But an all around good guy.

YM No the program I am using is above. Or atleast 1 day.

Fuster Thank you.

BB Oh those circuit cardio's are fuckin tough!

Boilermaker Good to have ya back.

Posted by: BulkMeUp

Your OH press @185x6 is equal to my bench!

Posted by: Malley

BMU Good to know. Haha, but I am pretty sure I weigh much more than you and I think you do pretty darn good for yourself!

Back and Biceps

Dynamic Warmup-15 minutes

Pullups
bwx6 (5 sets with 25 seconds ri)
*Tough since the ri's were so short

DB Rows
95x10
105x10
115x10
*Those weights were very conservative. I do believe I could have added much more weight.

Cable Rows
225x10 (3 sets)

Chins
BW+45x5 (3 sets)

Shrugs
225x10 (3 sets)
* Was feeling very puky at this point, so went light!

EZ Bar Preacher Curls
95x10
95x8
95x7
*I need curl power badly!!!!

Cable Crunches
90x10 (3 sets)

Workout time-50 minutes

I am a bit sick right now with a terrible cold and a bit of a sore throat, so I think I mat take a few days off to recoop. Weights are down a bit as well, which is fine because of the cut.

No cardio today simply because I feel like some crap!

Posted by: Brutus_G

equally badass as you D
http://www.dailymotion.com/Tech9/vid...ting-in-prison

Posted by: Malley

Sorry I cant see it. Computer wont allow it. However I would like a play by play. As long as you are refering to me as bad ass, I am happy with that, haha.

Posted by: Tom_B

Even with weights down that's still a pretty good workout. How strict is your form and tempo on those DB Rows? LOL and after all the pulling you did + having the flu no wonder you never had any curling strength.

Hope ya Feel better DoubleD

Posted by: Malley

Thanks Tom, I appreciate it. I dont feel to damn well today. I decided to do some boozin last night and with that of course I got a story.

Funny night last night. Went to a wedding reception. Probably 500 people there or so. My buddy kicks the table and this fella (who was about 170lbs looks at him with this glare). Now keep in mind this 170lb guy was also flexing half the night. I dont know where these types of people come from, but I am happy they are around they are so comical. Not to mention the kid didnt look like he has ever worked out in his life. I dont get it?

Anyways, my buddy goes to the bathroom. And while he was gone this guy says to me, "I didnt appreciate him kicking the table and hitting me in the back of the leg". I simply said, "I dont know what to tell you". He turns around. My buddy comes back and of course big mouth me had to tell him. So the 170pounder goes to the bathroom. My buddy and then my brother right behind him. I just sat there. I was like fuck this, I am not getting into this one, physically anyways. They all 3 walk back out of the bathroom and my brother and this guy are screaming at each other. And my brother is bigger than me, but cant fight. Bigger as in fatter. I had him working out with me at one time and he got his bench all the way up to about 300, and then quit. Anyways. This ended up being no more than a yelling match.

The good stuff:
As this was going on I decided to go to the keg to get me another FREE beer. I see this guy pull another guy off of a bar stool simply buy his colar and drag him 50 feet out the door. It was hillarious. Nothing came out of it, other than the guys were kicked out of the bar. Then these 2 girls go at it, I think they only got a few punches in before the fight was stopped. At this point I was like fuck all of this, its go home time. My wife was with me so she was the DD. Being prego and all you know! So we get into the car and half way home and my brother decides he has to puke. He pukes all over the side of my car, so that basturd will be cleaning it up today for sure. Got home about 1, had some good sex and went to sleep. Up at 6:30 this morning and now at work!!! Now that sucks. Horrible hangover this morning, but no lifting today thank god! Puked my guts out this morning as well. Also havent ate anything today. So theres another draw back to boozin.

Posted by: BulkMeUp

Holy moly.. all that fightin' at a wedding reception????

.. I'm sure there must be something in the water in your town.

Posted by: Malley

This was in another county, but yes something in the beer. People over there seem to like to fight.

Posted by: yellowmoomba

Are you in a "fight club" but just don't know it yet ???

Posted by: Malley

This is a possibility. The dumb ass I always run around with isnt to smart and he normally is the one who does the crap to get us into fights. But normally its me fighting and hes off somewhere else. But after some thought, I have decided to try and stay out of them unless it cant be ignored.

Posted by: Brutus_G

Quote:

Originally Posted by Double D

This is a possibility. The dumb ass I always run around with isnt to smart and he normally is the one who does the crap to get us into fights. But normally its me fighting and hes off somewhere else. But after some thought, I have decided to try and stay out of them unless it cant be ignored.

Were you in Dublin? I must go out and party with you some time D(who cares if I'll be drinking diet coke lol). I did some crazy shit last night to D you want to hear?

Posted by: Malley

Of course anything to kill some time.

BTW fuckin hangover is starting to go, but still a headache!

Posted by: KelJu

Quote:

Originally Posted by Double D

Thanks Tom, I appreciate it. I dont feel to damn well today. I decided to do some boozin last night and with that of course I got a story.

Funny night last night. Went to a wedding reception. Probably 500 people there or so. My buddy kicks the table and this fella (who was about 170lbs looks at him with this glare). Now keep in mind this 170lb guy was also flexing half the night. I dont know where these types of people come from, but I am happy they are around they are so comical. Not to mention the kid didnt look like he has ever worked out in his life. I dont get it?

Anyways, my buddy goes to the bathroom. And while he was gone this guy says to me, "I didnt appreciate him kicking the table and hitting me in the back of the leg". I simply said, "I dont know what to tell you". He turns around. My buddy comes back and of course big mouth me had to tell him. So the 170pounder goes to the bathroom. My buddy and then my brother right behind him. I just sat there. I was like fuck this, I am not getting into this one, physically anyways. They all 3 walk back out of the bathroom and my brother and this guy are screaming at each other. And my brother is bigger than me, but cant fight. Bigger as in fatter. I had him working out with me at one time and he got his bench all the way up to about 300, and then quit. Anyways. This ended up being no more than a yelling match.

The good stuff:
As this was going on I decided to go to the keg to get me another FREE beer. I see this guy pull another guy off of a bar stool simply buy his colar and drag him 50 feet out the door. It was hillarious. Nothing came out of it, other than the guys were kicked out of the bar. Then these 2 girls go at it, I think they only got a few punches in before the fight was stopped. At this point I was like fuck all of this, its go home time. My wife was with me so she was the DD. Being prego and all you know! So we get into the car and half way home and my brother decides he has to puke. He pukes all over the side of my car, so that basturd will be cleaning it up today for sure. Got home about 1, had some good sex and went to sleep. Up at 6:30 this morning and now at work!!! Now that sucks. Horrible hangover this morning, but no lifting today thank god! Puked my guts out this morning as well. Also havent ate anything today. So theres another draw back to boozin.

And that is why I moderated my drinking last night. My date was bring us shots every 10 minutes for about an hour, and I was getting way too trashed so I stopped drinking at that point.

The drunk bitch dropped her shoe some how over the concrete divider down 3 floors. She was raising hell so I picked her up and carried her 3 stories down a parking garage to get her shoe.

She said "Your strong hehe hicup!" Unfortunately I get pigeonholed into being the nice guy. Nice guy never gets the booty.

Posted by: Malley

This is so so true. The nice guy NEVER gets any play. I believe I got the most ass whenever I was called a jerk and whatever else came to mind.

Posted by: Brutus_G

I called one of my friends up yesterday to just shot some hoops on my goal, he didn't reply so i just left him a message. He calls me 6 hours later turns out he was hanging out with his girlfriend at some bike show and he says he'll come over to my house. Well he gets to my house and this guy is so funny hell i just look at him and smile, we just shoot some hoops for like an hour then i said lets go do something and hes like sure ,but what? Well i tell him lets go to his garage and see his kick ass bikes. We get there and then the crazy shit happens. He pulls out his scooter the top speed is about 60-70 and then he rides it comes back and gives the fucking thing to me! I'm like wtf! So i ask him how to drive that thing and he shows me the brakes and accelerator and then I'm off. that shit was so sweet i rode it for 10 minutes and almost flipped it and then i damn near hit a moving car while i was turning ,but that was so much fun! Then he pulls out some fireworks lol( i just now found out they are illegal in Maryland and you can get a 500$ fine). He asks me what now and I'm like lets pop the fuckers! So we get in his car and he makes a lighter appear from nowhere and then we know its on. He picked the first target , one of his friend's houses. He drives up we are like 4 house away from the target and I'm Like turn off the lights he flips em off and i ask for the lighter he's gonna throw that shit. We drive by and land it right on the kids driveway. These are just noise making fireworks so that shit was loud. We drove off fast then i picked target number two, This hot girl i talk to in one of my classes(shes gonna get it tomorrow lol). We popped it on her driveway and there is someone pulling up behind us lol and I'm like fucking drive man we cant let him read your license plate. So he drives off fast and then we picked the final target behind a grocery store we used a real launching firework for this one lol! The evil deeds done I'm like i gotta go home and eat so he drives me back. Well i smell like sulfur and i gotta go home and eat so he gives me some of his deodorant to spray and he drops me off at my house. Didnt miss my meal ether!

Posted by: Pylon

Quote:

Originally Posted by Double D

This is so so true. The nice guy NEVER gets any play. I believe I got the most ass whenever I was called a jerk and whatever else came to mind.

Universal law, dude.

Posted by: Triple Threat

Quote:

Originally Posted by Double D

Got home about 1, had some good sex and went to sleep.

All's well that ends well.

Posted by: KelJu

Brutus, you party animal!

Posted by: Malley

Haha, this is right!!! Sex was good, damn to bad thats all I remember was that it was good! But then again when is it bad?

Posted by: Brutus_G

Quote:

Originally Posted by KelJu

Brutus, you party animal!

LOL Lets just say I've done some stupid shit!

Posted by: Malley

I was waiting for a big boozfest! Haha, this was more entertaining. Like KelJu said, you fuckin party animal.

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Haha, this is right!!! Sex was good, damn to bad thats all I remember was that it was good! But then again when is it bad?

Maybe if you were stuck in prison you might take that back son

Posted by: Brutus_G

Quote:

Originally Posted by Double D

I was waiting for a big boozfest! Haha, this was more entertaining. Like KelJu said, you fuckin party animal.

Im gonna go snowboarding next week hell yeah!

Posted by: Malley

That aint no shit. But probably depending on how long you were there? Haha

Posted by: Archangel

Sounds like an insane time, hope you feel better my Friend!!!

Posted by: Malley

Well whenever its self inflicted its tough for me to sit here and act like I dont feel good. Hell it is my own fault. However I have been feeling very under the weather as of late. Horrible sinus problem, sore throat, headaches. URGH. Also diet just went to shit 2 days ago because I dont feel like fixing anything so it was just kinda whatever. But I will get back into it tommorow.

Posted by: Archangel

I hear ya, wishin a speedy recovery my Friend!!!

Posted by: Malley

Thank you and I saw you were under the weather as well so back at ya.

Posted by: Archangel

Thank you Brother D2!!!

Posted by: Brutus_G

Try drinking some green tea every day also orgainic coffee is good to add on. Salads with Romain lettuce, 400iu vitamin E, oranges,grapes(red),blueberries,beef,Turkey,almond s,and various colored bell peppers. Most of its cheap stuff that will make a big diffrence, i havent been sick in a year.

Posted by: Malley

Well still got a cold and havent touched a weight since Saturday. Thought I would try and wait till I felt better, then we got a foot of snow yesterday so there was no way to get to my buddies to workout, so still waiting for some type of break here. URGH.

Walked 2 miles in snow drifts up to my knees. And scooped snow for 2 hours. URGH, thats a workout in its own.

Posted by: KelJu

It is better to wait for full recovery then lift now. If you aren't completely over it you risk having it come back full force all over again.

Posted by: JerseyDevil

That IS a workout DD! Rest up, and hit it hard when you feel better.

Posted by: Brutus_G

I felt kinda sick borderline yesterday i think it was from doing controlled deadlift negatives and shoveling snow for 2 hours. Its gone now.

Posted by: Tom_B

Hope ya start to feel better..
And yup - snow sucks. We've been sooo lucky here! Barley any snow this year .. and the thing is, is a city about 3 hours away just got 40cm worth!!

Posted by: Malley

Thanks for the encouragment guys.

I am going to workout today at 9pm over about an hour away! Now that sucks one hell of a drive, but atleast I wil be warm and can really hit it.

Posted by: yellowmoomba

I'll only drive an hour for two things.......neither are for working out!

Posted by: fufu

I've also got some sort of sore throat thing going on.

Posted by: Malley

Well the sore throat is gone. Some congestion is still there a bit, but overall I feel lots better!

And ya an hour is a pretty good drive just to workout, but its either that or go out tonight and get loaded and I figure this will keep me out of trouble!

It will be a push day. I am goin go to throw legs in there sometime this coming up week. Legs are a very strong point for me so I am not to concerned with extra time off for them. Besdies they actually seem like they get stronger with time off.

Posted by: fufu

SOunds good.

How is the wife w/ the baby?

Posted by: Malley

Shes doing well. She craves sandwiches like crazy for some reason. Its Sub Way all the time for her. Shes kinda wierd. But shes also cranky. But that maybe women in general? Shes always worse whenever she gets pregnant.

Posted by: fufu

Quote:

Originally Posted by Double D

Shes doing well. She craves sandwiches like crazy for some reason. Its Sub Way all the time for her. Shes kinda wierd. But shes also cranky. But that maybe women in general? Shes always worse whenever she gets pregnant.

hahahhha

Those hormone fluctuations will really do you in.

You want to find out whether it is a girl or a boy or just going to wait for the surprise?

Posted by: Malley

No I will find out. I need a boy I have 2 girls, but if it is a girl oh well they are pretty awesome as well.

Posted by: Brutus_G

Quote:

Originally Posted by Double D

No I will find out. I need a boy I have 2 girls, but if it is a girl oh well they are pretty awesome as well.

Heres hoping it's a boy.

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

I'll only drive an hour for two things.......neither are for working out!

ok well, I am pretty certain I know what one is, so what's the other??

Posted by: Archangel

Hows it goin Brother D2!!! Ahhhhhhhh, I remember the "craves", LOL!!! Best wishes and I hope you get what you want, and that it's HEALTHY!!!

Posted by: Tom_B

Great news to hear your feeling better!! Let us know how the workout goes! hahaha you're going to be so sore!
Good to hear your wife's doing good. That reminded me of when my mom told me she was addicted to strawberry shortcakes when she was prego on me. She went in a store once and bought one, went back to the car and ate it... when back inside the store and bought another one, took it to the car and ate it. She then went back into the store a told the lady she wanted to buy every single one. LOL everyone in the store just stared and she was like 'I'm not fat... I'm just pregnant.' hahaha
Fingers are crossed that you get a boy! Does your wife want another girl?

Have a good one DoubleD!!

Posted by: DeadBolt

Heya bud sorr to hear your sick. I'm in the same boat. Been feeling like shit with all this crappy weather!

keep your head up better weather is coming LOL...best of luck with the new child as well!!!

Posted by: Malley

Thanks for the encouragment guys. I am definitly hoping for a bo, but the wife keeps saying its a girl. Blah...no way. I have already made some girls, surely I have a boy in me. Although my wifes aunt always tells me:

"It takes a man to make a boy, but it takes one HELL of a man to blow the nuts off that kid and produce a girl!".

Anyways, today was chest, shoulders, and triceps

Dynamic Warmup-10 minutes

Bench
225x6
235x6
245x6
225x6
*Took it easy didnt want to kill myself right off the bat.

-The heater ran out of gas right here, so workout was a little shorter, cut sets down to 2 instead of 3.

OH Press
205x6
135x19

Dips
bwx42
*Rested or 30secs
bwx14
*Rested 15 seconds
bwx60 second negative

Butterflies Supersetted with T-Pushups
45x10
SS
25x10
*These were for 2 sets

Side Raises
30x10
*This weight is so so light, but was easin back into it after a week off.

Cable Crunches
120x10 (3 sets)

Thoughts-Overall decent workout. Damn it got cold quickly! Shoulder seemed a bit tender after the dips, but it feels fine now. Oh and dips were killer. I need to buy a dip belt and do the heavy ass dips!

BW-208

Posted by: BulkMeUp

Nice number as usual. your OH press amazes me!

Posted by: Malley

It kills me. My shoulders are on fire after those. Thanks BMU.

Posted by: Andalite

Quote:

Originally Posted by Double D

"It takes a man to make a boy, but it takes one HELL of a man to blow the nuts off that kid and produce a girl!".

lol...

best of luck dude....when i have kids i want twins....a boy and a girl....but twins....

Quote:

-The heater ran out of gas right here, so workout was a little shorter, cut sets down to 2 instead of 3.

councidetially that happened to me too on wednesday

Quote:

OH Press
205x6
135x19

strong dude...

Quote:

BW-208

awesome

Posted by: Malley

Twins would be all to cool!!!! But my luck I would get 2 twin girls. Not that girls are bad, but hell I already got 2 and a 3rd would really put some estrogen in our household. And theres already 3 living there so 4 is going to kill me. I will have to move my bed into the gym!

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Twins would be all to cool!!!! But my luck I would get 2 twin girls. Not that girls are bad, but hell I already got 2 and a 3rd would really put some estrogen in our household. And theres already 3 living there so 4 is going to kill me. I will have to move my bed into the gym!

If you slap yourself every time they do something cute it should help your testosterone levels. Don't forget to have sex if your aren't having sex at least 2 times a week your dropping. LOl here i am giving recommendations on marriage lol.

Posted by: Archangel

Great w/o and Fantastic #'s on that Press!!!

Posted by: Pylon

Good to see you are feeling better, Dub. I think there's been something passed around the boards. Musta been one of them there computer viruses...

Posted by: Malley

Oh ya feeling tons better. And its going to be 50 today!!!! Sweet! And by the end of the week its goin to be near 70! Wow I am pumped. Just made a snow man with my 2 girls, one wanted to eat the snow and the other one kept knocking the snow man down.

Back and bicep workout later. I may just do some deads along with back.

Posted by: Pylon

Love me some spring weather. No question.

Posted by: KelJu

Quote:

Originally Posted by Double D

OH Press
205x6
135x19

205 x 6, holy shit. You can't be pressing numbers like that if I am ever to catch up with you.

Posted by: Malley

Kel Ju Well I dont want to hold back, haha. You'll be here with me in no time.

Py Oh man I got spring fever after today! First time I got to work out in my garage in a long time and I am pumped.

Upper

Bench
245x6
245x6
255x6
*Couldve gotten 265 for 6, but no spotter, decided to go light.

Unsupported DB Rows
105x6
125x6
135x6
*Seemed fairly easy, but much tougher than supported ones!!! I bet I could do 160 or better of the supported ones.

Hang Cleans (First time doing these in years)
155x6
165x6
175x6
180x6
*I dont know if these numbers are worth a poo, but hey first time since football years ago!

Chins
bwx6 (2sets)
*Explosive up/5 second count down
bwx1 min and 8 second hold at 90 degrees
*FUCK!

T-Pushups
25x10 (3 sets)

Plate 8's
1 platex10 (2 sets)

DB Curls
40x6 (2 sets)
SS w/
Diamond Pushups
bwx40 (2sets)

Workout time 50 minutes

Posted by: katt

Quote:

Originally Posted by Double D

Not to break up your journal thread,, but I have twin girls - 27 now.. They are a riot! Totally enjoyable except for the first six months of their life when I don't remember shit.

Posted by: Malley

Katt No its fine. I love to talk about my girls. I would give up everything for them along with my wife. Good thing I dont have to. I need a little boy now though. Tons of estrogen running through my house. Haha.

Posted by: Archangel

Awesome w/o Brother D2!!! Your #'s just amaze me, I hope to be where 255 is light!!!

Posted by: Brutus_G

Good workout D! Some decent hang numbers after a long time off. Focus on the technique part of the clean and you could probably get 20-40 pounds fast.

Posted by: yellowmoomba

I like the new program

Posted by: fufu

Workouts looking gooooooood.

Posted by: Bakerboy

Nice!

Posted by: Tom_B

Hey man! Good to see your feeling better and KILLING it in the gym!! (or well garage I guess hahaha)
I know this is a bit late, but in your second last workout, those dips are they bench dips or parallel bar dips?

Posted by: DeadBolt

Solid lookin workouts man...your an animal!

Posted by: Malley

Archie Thank you. Always nice things coming from you!

Brutus I know my form on that isnt good. But I have been watching some videos. I will get better. I will be around 205 in no time.

YM I knew you would. I put a bit of a spin on it just for ya.

Brutus & Fufu Thank you.

Tom Those are parallel bar dips. I dont know the amount of bench dips I could knock out?

DBThanks buddy. I try.

Got me a dip belt in the mail. Along with a shirt thats says, "This shirt isn't little, I am just that damned big!".

Also on another note. Cut is done after a month. I figure I want to maintain until summer and then I can up the cals and still lose bf. I am soooo active in the summer. I play probably 20 games a week so that always does it. So I dropped about 8lbs in a month. I went from 216-208. Obvious fat loss, but I can tell a bit of drop in strength, and I dont like it. So I am going to call it quits for a few months. Plus its getting warm now and I am getting outside more and more! So to cap off the cut last night we grilled out and I ate a burger off of the grill. God I love warmer weather!!!!

Posted by: BulkMeUp

Nice wo. Looks like you have fully recovered. On a cut with drop on cals and bw comes a drop in strength as well.

Posted by: Malley

Yeah I know. I dropped bf over the summer last year and actually picked up strength! So thats what I am looking forward to this summer.

Posted by: Pylon

Good results from the cut. Love the shirt, too!

Speaking of bench dips, I was thinking of switching over from parallels for a while, just to build up strength and endurance. Thoughts?

Posted by: BulkMeUp

Quote:

Originally Posted by Double D

Yeah I know. I dropped bf over the summer last year and actually picked up strength! So thats what I am looking forward to this summer.

Oh thats good. I usually loose strength a bit when on a cut. So i never expect my lifts to go up. At least not very much

Posted by: Gazhole

Haha, thats an awesome shirt!

I've been looking for a dip belt myself, my backpack is starting to annoy my shoulders, lol.

Looking fucking strong though dude, if the workouts didnt speak for themselves all the comments people are posting here damn well would.

Posted by: Malley

Thanks guys lots of good positive feedback and I appreciate it. Hey Gaz I got my dip belt at bodybuilding.com.

Hey Py as far as the bench dips I dont really know. I know personally I would never do them because the bar dips are much to easy anyways. If you can only do around 10 or so bw then I would try some bench dips, try it with feet on an exercise ball.

Bodyweight workout/circuit
Plyo Pushups/side to side
bwx10
Pyramiding pushups into a burpee
8 reps/burpee, 7reps/burpee, 6reps/burpee, etc...all the way down to 1.
Planks with a kickback
10 reps
Weighted Planks
70x50 seconds
Bridges
20 reps
Leg Lifts
60 second hold
*Went through this 3 times. Rested 1 minute at the end of the circuit

Treadmill-15 mins

Workout time-30 mins

Posted by: fyredup1286

i like the new routine, its different then just lifting weights, and i think i might do something similar soon. good job tho man, keep up the good work.

Posted by: Malley

If you look back a page or so, I have weights. This is just kinda a circuit for cardio.

Posted by: Brutus_G

Good to see you mixing it up D.

Posted by: Malley

You know me, thats about all I do is mix it up. Besdies that kind of cardio is fun. Much better than spending 30minutes on a treadmill. Now thats boring! Besides Brutus your my inspiration. You said you have to workout all the time so I am going to try to do the same.

Posted by: Malley

I just looked at the workout I posted on those bridges they are walk bridges. I did a 360 for 10 reps. Just a little correction.

Posted by: Archangel

Killer circuit training my Friend, Good Stuff!!!

Posted by: Malley

Thank you Archie, I appreciate it.

Posted by: yellowmoomba

Nice

Posted by: JerseyDevil

Who are you, and what did you do with our friend DD?

Look at you! Nice change.

Posted by: Brutus_G

Quote:

Originally Posted by JerseyDevil

Who are you, and what did you do with our friend DD?

Look at you! Nice change.

D's locked up in a stripper bar....full of men!

Posted by: Malley

Brutus sometimes sexual frustration sure feel like it.

Thanks YM.

Also JD I didnt change to much, these are just going to be used for cardio purposes. I dont think it will effect my strength, but rather help it. Besdies I am destroying my core in the meantime. Good to see you here.

Posted by: Tom_B

GUH! Omg .. LOL I can only do 6 dips on the parallel bars with my bodyweight! How is god's name can you do 40+?! hahaha I feel even weaker now !

Planks with a kickback? What might those be?

Posted by: Malley

Its simple. As you are sitting in plank position bring your knee up to your elbow and then extend it completly all the way out, thats one rep.

Oh and your not weak. I think you do very well for your size.

Posted by: Tom_B

Do you mean one leg at a time?
Thanks lol but I'm a weakling! .. I'll be happy if I can get another 30-40lbs on all my major lifts..

Posted by: Malley

I'd be happy with another 30-40 on my major lifts as well.

Yep one leg at a time. saw it in a muscle mag today. Kinda like a mens health, but not.

Posted by: Pylon

Great looking circuit. You should check out the latest issue of Men's Health. The guy who is starring in The 300 runs down his "spartan program", which consists of 300 reps (total) of a few different moves. The one that really caught my eye was (I think) called floor sweepers. Basically lie on your back , hold an empty oly bar straight up. Then alternate touching each foot to the opposite side of the bar. He was doing it with a wheel on each side, if I recall correctly. Nutso.

Posted by: Malley

Yeah I have been doing so much core work to get ready for softball. I want to be the last one to tire. The best one out there and the first one to stand out. I am on my way. All I have to do is pick up where I left off last year.

Posted by: Pylon

Right on.

Posted by: BulkMeUp

nice circuit work.

Posted by: Malley

Thank you BMU. Much appreciated.

I am not sure how good it is. I kinda just threw it together. But it was effective so I guess its all that matters.

Posted by: Malley

I dont know why but I am giving up back squats all together after today. I think mostly because I dont have the equipment at home to do em with out a risk of hurting myself. So today was the final day for em. Atleast for now.

Dynamic warmup

Box Squat
225x10
325x10
385x8
420x3
450x1 PR

Deadlift *Crazy to do this here, but I felt the need!
225x10
315x10
385x5
*Done, back toast!

Side Lunges
60x10 (Light weight, but legs are so through here!)
SS W/
Step Ups
60x10 each leg

OH Squat
Barx10 (2 sets)
*hahahahaha......I dont get it I am horrible at these, balance is the issue.

1-legged hypers
bwx10-each leg (these are fun)

Static Stretched

Workout time 45 mins

I need to do something here about the squats. Someone explain split squats to me.

Posted by: Bakerboy

Yipes! That's some heavy squats! You could always do front squats and split squats/ bulgarian squats. What do you want to know about split squats?
http://www.exrx.net/WeightExercises/...plitSquat.html

Posted by: Malley

I wasnt aware split squats were the same as bulgarian squats. I am horribe at both, I feel like I am going to fall on my face each time. That kind of weight I am squatting is beginning to take a toll on my knees. Maybe my form isnt right on, but its still very tough on me.

Posted by: BulkMeUp

Quote:

Originally Posted by Bakerboy

Yipes! That's some heavy squats! You could always do front squats and split squats/ bulgarian squats. What do you want to know about split squats?
http://www.exrx.net/WeightExercises/...plitSquat.html

Back leg on the bench like that makes them Bulgarian squats. Split squats have the back leg on the floor. So it is like a lunge without bringing back the front leg next to the rear leg for every rep, as you would do for lunges.

And your box squat numbers are

Posted by: katt

Quote:

Originally Posted by Double D

I wasnt aware split squats were the same as bulgarian squats. I am horribe at both, I feel like I am going to fall on my face each time. That kind of weight I am squatting is beginning to take a toll on my knees. Maybe my form isnt right on, but its still very tough on me.

I feel the same way on the bulgarian squats!

Ever since I started my regular squats w/the oly bar, when my weights get high (high for me), I can only go to parallel, not below because it puts too much pressure on my knees...

Posted by: BulkMeUp

Quote:

Originally Posted by katt

Ever since I started my regular squats w/the oly bar, when my weights get high (high for me), I can only go to parallel, not below because it puts too much pressure on my knees...

From what I've read, going parallel puts more stress on your knees than doing a full ROM

Posted by: Malley

I think I might be able to do more on those box squats, but with no spotter its all I will try. I think maybe 460 or so. The box was just below 90 degrees.

Thanks BMU, I will try the split squats.

Katt-I feel the pain completely. God I am eally starting to hate squats!

Posted by: katt

Quote:

Originally Posted by BulkMeUp

From what I've read, going parallel puts more stress on your knees than doing a full ROM

Really???? Is is because you get a bounce at the bottom??

Posted by: Bakerboy

Your right- BulkMeUp- I meant he could do split squats or bulgarians- Here is the right image- sorry about the mix up- Split squats rule!http://www.pponline.co.uk/encyc/split-squat.htm

Posted by: Pylon

Quote:

Originally Posted by katt

Really???? Is is because you get a bounce at the bottom??

I think its more about physics and the lever point of your leg.

Posted by: BulkMeUp

Quote:

Originally Posted by katt

Really???? Is is because you get a bounce at the bottom??

Well, if you squat PL style (wide stance) then you would go parallel or just below. If not you should do a full ROM. Unless you have issues like your heels lift off the floor when you go ATG or have flexibility issues. Rather than type a whole story, here is a post from P-Funk with a good quote in it: http://www.ironmagazineforums.com/sh...&postcount=165

p.s. ignore the drama in that thread, unless you are bored and want some entertainment

p.p.s if you search the training forum for 'squats parallel' from P-funk..etc you will see a lot more posts with info on this.

Posted by: Pylon

Quote:

Originally Posted by Double D

Deadlift *Crazy to do this here, but I felt the need!
225x10
315x10
385x5
*Done, back toast!

OH Squat
Barx10 (2 sets)
*hahahahaha......I dont get it I am horrible at these, balance is the issue.

Dude, DLs after squats? Hardcore, baby!

Where is the bar in relation to your noggin? The best tip I've read on these is that the bar should actually be behind your head a little, since most people naturally lean their torso forward a bit while squatting. Try pinching your shoulder blades next time (if you aren't already).

Posted by: BulkMeUp

Quote:

Originally Posted by Double D

Thanks BMU, I will try the split squats.

No Prob, man. Those things are some nasty ass shit, especially if you do them for reps with a slow tempo and a short and strict RI. The weights you will use in that circumstance will be greatly reduced, but the burn? oh good lord!!

Just keep the same pointers as a lunge in mind e.g. forward leg knee at 90deg and try not to let knee trail way ahead of toes.

Posted by: Malley

I think I would dominate split squats. Hell I normally do lunges with 100lbs DB's for 10 reps. So this maybe a little more iso on a single leg, but I think I could move some serious weight this way also. My squat numbers are good, but theres just something wrong, I do believe I need to be more flexible!!!!!!

Posted by: fufu

Good squats! Congrats on the PR. Workout looks solid.

Posted by: Malley

Thanks Fufu, I appreciate it. I am debating on whether or not to do an upper routine tommorow, or wait and do it on Friday. I like to do as much as I can. And if I do it this way, I can do an upper tommorow and then come back with a lower on saturday.

Posted by: Brutus_G

Wow 450 D good job! Thats a big diffrence in the squats and deads.

Posted by: Malley

Yeah I would say I could pull about 430 or so on deads maybe a bit more.

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Yeah I would say I could pull about 430 or so on deads maybe a bit more.

That's weird shouldn't you be able to pull more than you can squat even if its just a little bit?

Posted by: Malley

I asked that question here before. There are others like me, I am not alone. Haha. But I figured once I got up to squatting this weight I would be able to pull way over 450! I figured I would be pulling around 500. Oh wel I am not to concerned I dont plan on powerlifting in a meet anytime soon. I would probably get dominated.

Posted by: Brutus_G

Quote:

Originally Posted by Double D

I asked that question here before. There are others like me, I am not alone. Haha. But I figured once I got up to squatting this weight I would be able to pull way over 450! I figured I would be pulling around 500. Oh wel I am not to concerned I dont plan on powerlifting in a meet anytime soon. I would probably get dominated.

Not on the bench press

Posted by: Malley

Well actually I am thinking I would get killed on that as well. A 330 bench isnt that impressive. A 405 bench is fuckin massive though!

Posted by: Triple Threat

Quote:

Originally Posted by Double D

Box Squat
225x10
325x10
385x8
420x3
450x1 PR

Deadlift *Crazy to do this here, but I felt the need!
225x10
315x10
385x5
*Done, back toast!

Not too bad.

Have you been running outside much? Could that be effecting your knees?

Posted by: Malley

Have not actually. Damn Trips glad to see your back! Didnt know what happened to ya!

I want to be outside, but its so wet right now. As soon as some of the ground absorbs this water, I am all over it like a fat kid and fudge.

Posted by: Stewart20

squats and deads are two different things. I really wouldn't compare the two, even though the prevailing wisdom is that you can pull more than squat. It all depends on how you perform each movement and how your body is built really.

I can use the same exact leg spacing for my squatting and my deadlifting, and I will deadlift over 100 pounds more, even though the movement is practically identical, just holding the bar in my hands as opposed to on my back adds 100 pounds.

you might just have awesome leverages on your body for squatting already, so you are close in poundages on both. I would think a lot of people have a more favorable body leverage in the deadlift which is why we deadlift more than squat. Or you might just have a better tolerance to support weight on your spine--a squat is spinal compression and a deadlift is the opposite right?

Who the hell knows, but I really wouldn't worry with your numbers, hehe

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Have not actually. Damn Trips glad to see your back! Didnt know what happened to ya!

I want to be outside, but its so wet right now. As soon as some of the ground absorbs this water, I am all over it like a fat kid and fudge.

True that. I would like to be able to snowboard year round though.

Posted by: Triple Threat

Quote:

Originally Posted by Double D

Didnt know what happened to ya!

Work got (and still is) very busy. After working 10-11 hours in front of a computer, the last thing I wanted to do was go home and surf the internet. I worked only 9 today, so I'm doing a little catching up while I eat dinner.

Quote:

I want to be outside, but its so wet right now.

Ground is very wet here, too. I haven't run outside in over a week. It will be like starting over.

Quote:

As soon as some of the ground absorbs this water, I am all over it like a fat kid and fudge.

Mmmm, fudge.

Posted by: Malley

haha....thanks Stew. I am done with back squats however. I am starting to do things that are more athletic oriented. Of course with my strength twist on everything.

Brutus-never snowboarded in my life.

Posted by: Malley

Yeah after I said fudge I thought, damn brownies sound good!

Posted by: Tom_B

WHOOT!! Very nice PR there DoubleD!!!

mmmm fudge. LOL after I read that I also thought of cake .. then I thought of cake and fudge combined... and now I'm craving a DQ ice cream cake with their signature fudge crunch... omg it's been far too long since my last cheat day.. months actually..

Posted by: Archangel

Awesome w/o and INCREDIBLE PR my Friend!!! Great job Brother D2!!! I understand about the safety issue, Smart call there!!!

Posted by: Malley

Tom-God I am goin to go get a ding dong....haha

Archie-As long as you can relate I am happy.

Posted by: Tom_B

bahaha eat one for me too!!!

Posted by: Malley

Yep, instead I decided on some cheetos!!! But only ate a hand ful and threw the rest away, just couldnt do it!

Posted by: Triple Threat

Quote:

Originally Posted by Double D

Yep, instead I decided on some cheetos!!! But only ate a hand ful and threw the rest away, just couldnt do it!

Cheetos? I thought that we were talking about chocolate.

Posted by: Malley

We were..haha

Posted by: Pylon

Hey! Let's get some more fudge talk in here!

Posted by: KelJu

Nice box squats!

Posted by: Brutus_G

Im more of a cheese cake kinda guy myself.

Posted by: katt

Quote:

Originally Posted by Brutus_G

Im more of a cheese cake kinda guy myself.

oh,,, then you'd like the cheesecake I'm making for my daughters b-day... with a chocolate chip cookie dough crust... yum!

Posted by: Malley

KelJu Thanks

Brutus and Katt You guys gotta stop. Thats all I need to think about is cheesecake!

No workout today. Have had workouts the past 3 days needed a day off.

Posted by: katt

Sorry - I'm having a "starving" day and thought everyone else on this board should suffer too.

Posted by: Brutus_G

Quote:

Originally Posted by katt

oh,,, then you'd like the cheesecake I'm making for my daughters b-day... with a chocolate chip cookie dough crust... yum!

I just drank a diet coke so im good.

Posted by: Malley

I just drank a regular coke so I want some chips!!! Haha, well ok maybe no chips, but 6 ounces of soda, felt bad so threw the rest away.

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