Superhero-Like Even! [Forum Archive]

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Superhero-Like Even!

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Posted by: DOMS

I thought about giving my new journal the title of "Crap", but I think I've already got a thread floating around here with that name...

Okay, the goal of this routine will be to improve both my general strength and, more specifically, my core strength. So what you'll see is a lot of the big compound exercises, core specific exercises, unilateral exercises, and bit of speed.

I'm including some exercises that I've never done before; such as Snatches, Speed Benching, Unilateral Benching, Unilateral Military Press, and the DB Side Lunge. I'm also going to do Pull-ups. I'll replace the Yate's Rows with them as soon as the morons ship my product! Which should be by the 23rd. I'm also including some exercises that I haven't done in a long time; such as Overhead and Jump Squats.

There's one interesting twist on the core days, instead of upping the weights, I'm going to add sets until I get to 5 full sets, then I'll add weight and reset to three sets.

Upper Power

Bench Press
Military Press
T-Bar Row
Yates Row (replace)

Lower Power

Front Squat
Leg Extension
Romanian Deadlift
Lying Leg Curl

Upper Core

Speed Bench
Unilateral Bench
Snatch
Unilateral Military Press

Lower Core

Overhead Squats
Jump Squats
Zercher Good-mornings
DB Side Lunge

I want to include some plyos at the end of my workouts, but I'm still trying to figure out what I should add. Any recommendations would most welcome. I also want to include dragonflies. I need to pick up some bands so that I can try out Core Statics (thanks Cowpimp!). I want to include regular stretching session to. I have one written out that takes about 20 minutes. Here it is:

Neck Rotation
Shoulder Stretch
Wrist Flex
Finger Press
Standing Quad Stretch
Calf Stretch
Arch Stretch
Butterfly
Seated Torso Twist
Toe Touch
Ankle Rotation
Lateral Chest Opening
Cross Knee Pull
Elongation Stretch

I'm also going to include two sprinting sessions each week

Just as importantly, this time around I have a meal plan. Jodi was very kind and wrote one for me. My goal is to lose 15 pounds of adipose tissue (that sounds better than "fat"). Here is the meal plan:

Meal 1:
3 Whole Eggs
3 Egg Whites
2 oz. Ground Beef
1 C. Spinach
Scramble that all up and it's very yummy!
1 Apple

Meal 2:
2 Scoops Protein
1/2 Cup Oats
2 tsp Flax Oil
1 T. Ground Flax Seeds

Meal 3:
6 oz. Chicken Breast
Romaine, Celery, Peppers, Cucumbers
1 Small Box Raisins or cranberries
1 Tbls Olive Oil
1 Tbls Lemon Juice or Apple Cider Vinegar

OR

6 oz. Chicken Breast
2 Slices Whole Grain Bread (sprouted grain is best)
1 T. Safflower Mayo
Small Side Salad with Olive oil and Lemon Juice or Vinegar

Meal 4: PWO
1.5 Scoops Protein
1/2 C. Nonfat Plain Yogurt
1 Medium Banana
1/4 C. Oats

OR

Non-workout Day
2 Scoops Protein
1 Banana
2 tsp. Flax Oil
1 T. Ground Flax (grind them in a coffee grinder)

Meal 5:
7oz Fish or Beef
6 Fish Oil Capsules
3/4 C. Brown Rice
1 C. Green Beans

Meal 6:
1.5 C. 1% Cottage Cheese (add cinnamon and splenda)
1/2 Scoop Protein Powder (mix it in)
1 oz. Almonds

I'm not going to treat my diet secondary to my lifting.

Keep in mind that my routine isn't set in stone yet. I don't know anyone in person that I can get advice from, so, other than IM, I do weight training in a vacuum. So, if you're so inclined, I'd like your feedback on what you've seen so far and anything that I can do to make my workout better.

Posted by: fufu

Ooooohhh, your new program looks very fun and interesting. I bet you won't get bored on this one. The back of my mind is always telling me to work towards maximum strength/power lifting...but if I didn't feel tied to that definitley do something like that.

Posted by: John69

Lookin Good, Good Luck

Posted by: DOMS

Quote:

Originally Posted by fufu

Ooooohhh, your new program looks very fun and interesting. I bet you won't get bored on this one.

It's scientifically made for someone with low-grade ADD and OCD.

Posted by: Double D

That routine looks very interesting. I may copy it soon. Would that be ok? I realy like it!

Posted by: DOMS

Quote:

Originally Posted by Double D

That routine looks very interesting. I may copy it soon. Would that be ok? I realy like it!

Sure, if you're craz...uhhh...interested enough to try one of my routines, go ahead.

Posted by: tucker01

Meals look pretty good. Only question first meal seems pretty high in fat/sat fats.

Posted by: DOMS

Quote:

Originally Posted by IainDaniel

Meals look pretty good. Only question first meal seems pretty high in fat/sat fats.

The meal plan was made by Jodi, so I'm not touching a thing.

Posted by: DOMS

I'm going to replace the Jump Squats (which I really like), with Pistols.

Posted by: tucker01

LOL. Just thought I would ask Assuming 3 large eggs that is 15 g of fat with 6 of those saturated.

plus the ground beef (I guess it depends on how lean you get)

Posted by: goob

Nice one Doms. Never one to say or do anything by half measures.

Good luck with this.

Posted by: Triple Threat

Good luck with the new program. Do you need more pulling on the upper core day?

Posted by: DOMS

Quote:

Originally Posted by IainDaniel

LOL. Just thought I would ask Assuming 3 large eggs that is 15 g of fat with 6 of those saturated.

plus the ground beef (I guess it depends on how lean you get)

Ultimately, it's okay. My caloric goal is on the lean side, so a few extra cals will be okay.

Posted by: DOMS

Quote:

Originally Posted by goob

Nice one Doms. Never one to say or do anything by half measures.

Never. "In for a penny, in for a pound."

Quote:

Originally Posted by goob

Good luck with this.

Thanks, goob!

Posted by: DOMS

Quote:

Originally Posted by Triple Threat

Good luck with the new program. Do you need more pulling on the upper core day?

You're right. Do you have any suggestions? Something unilateral would be good.

Posted by: Triple Threat

One arm DB rows come to mind.

Posted by: DOMS

Quote:

Originally Posted by Triple Threat

One arm DB rows come to mind.

Done.

Posted by: DOMS

And I'm going to do them without kneeling on the bench. I'm going to do them by simply bracing on the end of the bench with my free hand.

Posted by: fufu

You could also not use any outside support all together and rest your non working hand on the adjacent thigh.

Posted by: DOMS

Quote:

Originally Posted by fufu

You could also not use any outside support all together and rest your non working hand on the adjacent thigh.

Done.

Posted by: Dale Mabry

Plyos go at the beginning, unless you are complexing, then you can do them 2-3 minutes after each strength set as an in-between set exercise.

I would recommend doing them at the beginning, though. Keep volume low, and do upper body plyos on leg day, lower body plyos on upper day.

Posted by: DOMS

Quote:

Originally Posted by Dale Mabry

Plyos go at the beginning, unless you are complexing, then you can do them 2-3 minutes after each strength set as an in-between set exercise.

I would recommend doing them at the beginning, though. Keep volume low, and do upper body plyos on leg day, lower body plyos on upper day.

Could you recommend some? I read through the sites that gave me in Training, but I'm still unsure of what I should choose. If at all possible, I'd like to do plyos that I can do in workout room (like Jump Downs).

So my workouts will likely be plyos/weights/stretching. Even though it's not a plyo, I'd like to include Dragonflies in the plyo portion of my workout.

Thanks again, Dale!

Posted by: Dale Mabry

Jumps to box, 1 leg hops, and depth drops would be a good start for legs

Drop push-up, semi-kneeling side toss, and overhead bounce pass are good upper body ones. Just work on landings and deceleration at first, then worry about explosive strength.

Drop push-up

Start kneeling and work towards standing.

Side Toss-

I would stand sideways to the wall, though, and possibly do it in a semi-kneeling manner (Lunge facing sideways with leg closest to wall up and the other one kneeling on ground).

Overhead bounce-

Drive the ball about 3-4 feet in front of you, directly into the floor. Have it rebound off a wall and repeat.

Posted by: Jodi

Quote:

Originally Posted by IainDaniel

LOL. Just thought I would ask Assuming 3 large eggs that is 15 g of fat with 6 of those saturated.

plus the ground beef (I guess it depends on how lean you get)

Seeing there is no much sat fat in the rest of his diet, that 6 grams is nothing. The ground beef will only be 2G of fat for the amount he is using. So it's not that much at all and the rest of the fats throughout the day will make up for it. Besides, sat fat in the AM is good for elevating cortisol levels.

Posted by: tucker01

Quote:

Originally Posted by Jodi

Seeing there is no much sat fat in the rest of his diet, that 6 grams is nothing. The ground beef will only be 2G of fat for the amount he is using. So it's not that much at all and the rest of the fats throughout the day will make up for it. Besides, sat fat in the AM is good for elevating cortisol levels.

Ok thanks once went through the fat sources I saw at most it added up to 20 grams. So like you said nothing alarming.

I assume that is a typo.

Posted by: Jodi

Yeah, I meant leveling cortisol levels

Posted by: ZECH

Quote:

Originally Posted by DOMS

And I'm going to do them without kneeling on the bench. I'm going to do them by simply bracing on the end of the bench with my free hand.

I think you will get too much deltoid in that way??

Posted by: DOMS

Quote:

Originally Posted by dg806

I think you will get too much deltoid in that way??

I think that as long as I keep my back close to parallel, that I should hit the back pretty good.

Posted by: DOMS

Quote:

Originally Posted by Dale Mabry

Jumps to box, 1 leg hops, and depth drops would be a good start for legs

Drop push-up, semi-kneeling side toss, and overhead bounce pass are good upper body ones. Just work on landings and deceleration at first, then worry about explosive strength.

Drop push-up

Start kneeling and work towards standing.

Side Toss-

I would stand sideways to the wall, though, and possibly do it in a semi-kneeling manner (Lunge facing sideways with leg closest to wall up and the other one kneeling on ground).

Overhead bounce-

Drive the ball about 3-4 feet in front of you, directly into the floor. Have it rebound off a wall and repeat.

Thanks Dale. I'll start reading up on those plyos.

Posted by: DOMS

Nearly finalized routine:

Upper Power

Bench Press
Military Press
T-Bar Row
Yates Row (replace)

Lower Power

Front Squat
Leg Extension
Romanian Deadlift
Lying Leg Curl

Upper Core

Speed Bench
Unilateral Bench
Snatch
Unsupported DB Rows

Lower Core

Overhead Squats
Pistols
Zercher Good-mornings
DB Side Lunge

I've decided to start with two plyos before each Core day. I'll start with 3 sets of 10. I don't have a medicine ball yet, so they're a no go (Hey, I have a budget).

My plyos are:

Upper: Clap Push Up, Dragonflies (no link and not a plyo)
Lower: Double Knee Jump, Side Box Jumps

On the strength days, I'll do about 20 minutes of static stretching afterward.

So, my weekly routine will be this:

Day 1: Upper Power, stretching
Day 2: Lower Power, Stretching
Day 3: Sprinting, Stretching
Day 4: Plyos, Upper Core
Day 5: Plyos, Lower Core
Day 6: Stretching or Yoga
Day 7: Sprinting, Stretching

Yeah, I know it looks like a shitload, but it's not really. Plus, I like pain and I don't know any better.

Why would I title this journal "Superhero-Like Even!", if I was going to do something simple and easy? That's why I gave it that title, it'll take a super-human (or, at least, a super-me) effort to do it.

And it's like goob said, I don't do anything half-way.

Posted by: Bakerboy

Good luck with the new program DOMS.
Why not do yoga on one or two of your training days (in the morning or evening, opposite to when your train) so you can have at least one day that is a complete rest day. Also, your snatch should go first on your upper core day. Will you be doing these with a BB or DB's?
Also, I think your Lower power day needs some tweaking: I would replace the leg extensions for step ups.
And what do you plan to do rep and set wise?

Posted by: DOMS

Quote:

Originally Posted by Bakerboy

Good luck with the new program DOMS.
Why not do yoga on one or two of your training days (in the morning or evening, opposite to when your train) so you can have at least one day that is a complete rest day. Also, your snatch should go first on your upper core day. Will you be doing these with a BB or DB's?
Also, I think your Lower power day needs some tweaking: I would replace the leg extensions for step ups.
And what do you plan to do rep and set wise?

Again, some very sound advice.

I'll move the snatch (damn, that sounds dirty). I'll be doing them with DBs.

I've never done step-ups, so I'll give 'em a shot. And they'd be much better for core work.

On strength day, my goal is 3 sets by 4 reps with a 2 - 3 RI.

On core day, my goal is to do 3 sets by 10 reps with a 1 - 2 RI at the start. As I reach my goal, instead of upping the weight, I add a set. When I reach 5 sets at 10-12 reps, I'll add some weight and restart at 3 sets. Kooky, huh?

The problem with moving the yoga to a workout day is that I may not have enough time to do it. I'll give it a shot though.

Posted by: LexusGS

Good luck DOMS!!!

Posted by: Triple Threat

Quote:

Originally Posted by DOMS

I like pain

Posted by: DOMS

Quote:

Originally Posted by LexusGS

Good luck DOMS!!!

Thanks, Lexus!

Posted by: DOMS

Quote:

Originally Posted by Triple Threat

Some people tell me that it's not healthy. I tell them to go fuck themselves!

Posted by: DOMS

Meal one thoughts:

Well, I woke up late and just finished meal one. My first impression? That's a lot of food! 2 oz ground beef, 3 whole eggs, 3 eggs whites, 1 cup of fresh spinach, and an apple adds up.

Oh, and I also learned that I shouldn't use the small frying pan to cook that much egg. Now I have to clean the stove.

But it tastes good! And that's what really matters!

Posted by: DOMS

Update:

Upper Power

Bench Press
Military Press
T-Bar Row
Yates Row (replace)

Lower Power

Front Squat
Step-ups
Romanian Deadlift
Lying Leg Curl

Upper Core

Snatch
Unsupported DB Rows
Speed Bench
Unilateral Bench

Lower Core

Overhead Squats
Pistols
Zercher Good-mornings
DB Side Lunge

Day 1: Upper Power, Stretching
Day 2: Lower Power, Stretching
Day 3: Sprinting, Stretching
Day 4: Plyos, Upper Core, Stretching
Day 5: Plyos, Lower Core, Stretching
Day 6: Off
Day 7: Sprinting, Stretching

Posted by: Bakerboy

You should ask P or Cow to take a look at your program before you commit it to stone.

Posted by: DOMS

Always the contrarian.

Posted by: DOMS

Done.

Posted by: DOMS

Okay, here's the final (hopefully) routine:

Upper Power

Bench Press
Military Press
T-Bar Row
Yates Row (replace)

Lower Power

Front Squat
Step-ups
DB Side Lunge
Zercher Good-mornings

Upper Core

"T" Push-ups
Unsupported DB Rows
Saxon Side Bend
Unilateral Bench

Lower Core

DB Snatch
Romanian Deadlift
Overhead Squats
Pistols

And here's the plan for the Core days (courtesy of P-funk):

week1- 220/3 sets x 8 reps@90sec rest
week2- 220/3 sets x 9 reps@90sec rest
week3- 220/4 sets x 9 reps@90sec rest
week4- 220/4 sets x 9 reps@75sec rest

Thanks to Triple Threat, fufu, Dale Mabry, bakerboy, P-funk, CowPimp, WitchBlade, fUnc17 and mike456 for helping to get this routine finalized!

Posted by: fufu

and there is it folks!!

I'm sure you'll make a few more tweaks as it goes along...maybe.

Saxon side bends, nice. I am doing those today actually! First time ever.

Posted by: DOMS

Quote:

Originally Posted by fufu

and there is it folks!!

I'm sure you'll make a few more tweaks as it goes along...maybe.

Saxon side bends, nice. I am doing those today actually! First time ever.

They look like a lot of fun. Let me know what you think about them.

Posted by: Triple Threat

Quote:

Originally Posted by DOMS

They look like a lot of fun. Let me know what you think about them.

They're tough. Planning on using DBs or BB?

Posted by: DOMS

Quote:

Originally Posted by Triple Threat

They're tough. Planning on using DBs or BB?

Yeah, I keep neglecting to mention if I'm using a BB or DBs. Both the Snatch and the Saxon Side Bends will be with DBs.

Posted by: fufu

Quote:

Originally Posted by DOMS

They look like a lot of fun. Let me know what you think about them.

Yeah I just tried them earlier, they are hard. I would even go as far to say start them just with bodyweight, that is what I'm going to do.

Posted by: fufu

My arms are also fairly long though...so it is harder to balance the weight seeing at is it farther away from my COM compared to your average person. You may find them easier.

Posted by: DOMS

I'm only 5'10", so I'll start out with a manly 5 pounds.

Posted by: fufu

Noice!

btw, I don't understand your journal title.

Could you explain its meaning?

Posted by: DOMS

Quote:

Originally Posted by fufu

Noice!

btw, I don't understand your journal title.

Could you explain its meaning?

Sure.

It's a line given by Mattew Lillard in the 1995 movie titled Hackers as the character "Cereal Killer." The script writers took it from the Hanna-Barbara character, Snagglepuss. The gist of it is that someone did something that was beyond the ordinary.

.......................Cereal Killer

I chose it becuse I wanted to do a routine that would increase my functionality in day-to-day life and take an effort that would make or brake me. I'm also doing a very structured diet. Which is something that I've never done before.

Heh. To make sure that I attributed the phase to the right cartoon character, I did a search on Google. My journal turned up in the first spot!

I also found a one clip from the movie on YouTube. But I should warn you, it's a scene that's pretty close to the end of the movie.

Posted by: fufu

lol, I am totally confused.

edit: nevermind, my brain started to work.

Posted by: KelJu

I loved that movie except for the fact that even when I was a kid I knew computers didn't work like that.

Posted by: DOMS

Quote:

Originally Posted by KelJu

I loved that movie except for the fact that even when I was a kid I knew computers didn't work like that.

Of course not. They were hacking from Macs for Christ's sake!

Besides, who wants realism? Who wants to a see a fat, pimply-faced, American kid or a scraggly looking Chinese guy typing on a keyboard for two hours? Angelina sans a bra is way better, in my book!

Posted by: DOMS

I was preparing my food for tomorrow when I ran into a snag. I tried to make the shakes but they were way too dry. They were more like paste than a drink. So I put some water in them until they had the consistancey that I was looking for.

Live and learn.

Posted by: Pylon

What kind of shakes are they?

Posted by: Burner02

Quote:

Originally Posted by DOMS

effort that would make or brake me.

So...you are trying to slow down???
Shheesh, DOMS...for a mtrosexual....thought your spelling would be better...What are the guys at GQ gonna think about this???

Did u happen to catch that show: 'Trading Spouses' Friday night? They had that freaky 'God Warrior' girl go to a black family's house? THe balck couple are racist towards white people...of course...it was continues till next Friday..where the 'good' stuff comes out...

Posted by: DOMS

Quote:

Originally Posted by Pylon

What kind of shakes are they?

Here they are (from my meal plan):

2 Scoops Protein
1/2 Cup Oats
2 tsp Flax Oil
1 T. Ground Flax Seeds

1.5 Scoops Protein
1/2 C. Nonfat Plain Yogurt
1 Medium Banana
1/4 C. Oats

2 Scoops Protein
1 Banana
2 tsp. Flax Oil
1 T. Ground Flax (grind them in a coffee grinder)

Posted by: DOMS

Quote:

Originally Posted by Burner02

So...you are trying to slow down???
Shheesh, DOMS...for a mtrosexual....thought your spelling would be better...What are the guys at GQ gonna think about this???

I my defense, I only had 2.5 hours of sleep the night before. I don't know why, but I kept waking up. I sleep great last night, though. A solid 8 hours.

Quote:

Originally Posted by Burner02

No, I didn't catch that. I'll see if I can find a re-run of it.

Posted by: fufu

DOMS, have you ever seen the documentary "Jesus Camp"?

Posted by: DOMS

Quote:

Originally Posted by fufu

DOMS, have you ever seen the documentary "Jesus Camp"?

I've never even heard of it.

I just read up on it at IMDB. It's a documentary of a summer camp for hard core Christians with a evangelical bent (e.g., Billy Graham).

It's not really my usual fare. Why did you recommend it? Should I pray over my shakes?

Posted by: fufu

No, Burner's comment reminded me of it and I thought you would find it interesting. Because it is fucked up!!!

Posted by: DOMS

Oh, okay.

I'll try to watch it this weekend.

Posted by: DOMS

On a unrelated note, I'm pretty fuckin' jazzed about working out tonight.

w00t!!!

Posted by: Bakerboy

When are you planning to start your new program, DOMS- is all in order?
Are you still doing sprints? Any ideas on how you are you going to set that up?

Posted by: fufu

lawl, cool.

It is pretty short I think...just an hour.

Posted by: DOMS

Quote:

Originally Posted by Bakerboy

When are you planning to start your new program, DOMS- is all in order?
Are you still doing sprints? Any ideas on how you are you going to set that up?

Yep, all my ducks are a in row. I have all of my food items and my workout has been finalized.

I'm starting today. Here's my plan:

Day 1: Upper Power, Stretching
Day 2: Lower Power, Stretching
Day 3: Sprinting, Stretching
Day 4: Plyos, Upper Core, Stretching
Day 5: Plyos, Lower Core, Stretching
Day 6: Off
Day 7: Sprinting, Stretching

So I should be sprinting on Wednesday and Sunday.

Posted by: DOMS

Quote:

Originally Posted by fufu

lawl, cool.

It is pretty short I think...just an hour.

That was my goal. None of my workouts should take more than an hour. My strength day (which I'm doing today) should only take about 45 minutes.

Posted by: fufu

lol, I was talking about the movie, but yeah, that too.

Posted by: Triple Threat

69 posts and not a workout to be seen.

Posted by: Triple Threat

Oops, make that 70.

Posted by: DOMS

Don't make me have to fucking come over there!

Posted by: Triple Threat

Please do. I need someone to load the bar for me. I'm getting tired of loading it myself.

Posted by: DOMS

That's it! I going to fuck up your fists!!!

Posted by: DOMS

Strength - Upper

I'm probably going to be at 175 on my bench for a couple of weeks.

I'm going to ditch the Military Presses. I like them, but they hurt my left shoulder. I open to any ideas for a replacement.

On the Rows, I have to admit that I put some English on the last rep. I'll probably be at this weight for a week or so.

As for the Yate's Rows, holy crap I've come up in the world! The last time I did these, about 4 months ago, I was doing 145 @ 4.

All-in-all, it was nice to cut lose and try any weight I wanted. Again, I like the 5x5, but there's more than one kind of fun.

Oh, and I hit some PRs.

Bench (RI 3, 1/x/1/x)
175 @ 4 - PR
175 @ 3
175 @ 2

Military Press (RI 3, 1/x/1/x)
110 @ 4
110 @ 4
110 @ 3

T-Bar Row (RI 3, 1/x/1/x)
185 @ 4 - PR
185 @ 4
185 @ 4

Yates Row (RI 3, 1/x/1/x)
150 @ 4
170 @ 4
190 @ 3 - PR

KW: strength, upper
01/22/2007

Posted by: fufu

Congratulations on the plural PR!

Posted by: DOMS

Thanks, fufu.

If only you were talking about chicks...

Posted by: Dale Mabry

Quote:

Originally Posted by DOMS

Yep, all my ducks are a in row. I have all of my food items and my workout has been finalized.

I'm starting today. Here's my plan:

Day 1: Upper Power, Stretching
Day 2: Lower Power, Stretching
Day 3: Sprinting, Stretching
Day 4: Plyos, Upper Core, Stretching
Day 5: Plyos, Lower Core, Stretching
Day 6: Off
Day 7: Sprinting, Stretching

So I should be sprinting on Wednesday and Sunday.

I would keep plyos and sprints on alternating days. Something like this...

Day 1-Sprints
Day 2-Upper Strength
Day 3-lower plyos
Day 4-off
Day 5-Lower strength
Day 6-Sprints/Upper plyos
Day 7-off

You want a good 48 hrs between power stuff, at least when you are starting out.

Posted by: DOMS

So you think I should split my routine into two weeks?

Posted by: Dale Mabry

No, I would just separate power days (sprinting and any plyos) kind of like I did. I s'pose since you are doing mostly technique stuff right now it is fine, but once you get to doing full effort plyos and sprinting, you will want to separate the days as much as possible.

Posted by: DOMS

I asked because you showed seven days that only listed my strength days; but I get your point.

Posted by: Dale Mabry

Quote:

Originally Posted by DOMS

I asked because you showed seven days that only listed my strength days; but I get your point.

Plyos are power, they are done on the same day. Strength is separate from those days.

Posted by: DOMS

Quote:

Originally Posted by Dale Mabry

Plyos are power, they are done on the same day. Strength is separate from those days.

And that's my fuck up. I kept using power when I meant strength. I do realize that they are different, I just simply fucked up.

Posted by: Dale Mabry

Oh, didn't realize wtf you were talking about.

Posted by: DOMS

Like I said, fucked up...

Posted by: Bakerboy

How long did that take you? If your shoulder hurts you better go light on your cleans. Good job DOMS!

Posted by: DOMS

Quote:

Originally Posted by Bakerboy

How long did that take you? If your shoulder hurts you better go light on your cleans. Good job DOMS!

Not counting the warm-up, about 40 minutes or so.

I know what's wrong with my shoulder, I have structural arthiritis. My orthopedic specialist said that it's common among weight trainers. The pressure on the shoulder joint caused cracks in the cartilage at the end of the the clavical. Then the body's fluids seep in and start eroding; and you have arthritis. He told me not to do the Military Press, but I had to give it a shot. Now I need a replacement exercise.

Do you mean my snatches? I'm hoping that by using DBs it'll be okay.

Thanks, Bakerboy!

Posted by: Bakerboy

Sorry, snatches... that's what I meant.
What about BW dips and reverse fly's can you do those exercises without pain?

Posted by: DOMS

Quote:

Originally Posted by Bakerboy

Sorry, snatches... that's what I meant.
What about BW dips and reverse fly's can you do those exercises without pain?

I have nothing to do dips on and I can do Reverse Flys with no problem.

Posted by: Bakerboy

Saw horses are cheap. Do you have a squat cage?

Posted by: DOMS

Quote:

Originally Posted by Bakerboy

Saw horses are cheap. Do you have a squat cage?

No, I don't have a squat cage. I also don't have room in my home office for a pair of saw horses. My squat rack takes up a chunk as it is.

Posted by: tucker01

That is what is shitty about working at home. I had to ditch the squat rack... didn't have the room anymore. Now I have to clean any weight I want to use for squats or military press

Posted by: DOMS

Quote:

Originally Posted by IainDaniel

That is what is shitty about working at home. I had to ditch the squat rack... didn't have the room anymore. Now I have to clean any weight I want to use for squats or military press

I use to live in a duplex that was so small that I kept all my stuff out on the back porch.

Posted by: DOMS

Another good achievement (for me) was that I kept to 90% of my diet. It's not easy going from pizza to salad.

Posted by: tucker01

Quote:

Originally Posted by DOMS

I use to live in a duplex that was so small that I kept all my stuff out on the back porch.

I used to have a pretty sweet set-up. With squat cage, heavy bag, and a bunch of shit. Then Family starts to take over with the new additions, plus me starting to work from home, I decided to make it my home office as well

Quote:

Originally Posted by DOMS

Another good achievement (for me) was that I kept to 90% of my diet. It's not easy going from pizza to salad.

Diet is a bitch for me... I love shitty food too much. I have been pretty good since the new year with the drink and food.

Posted by: DOMS

I do them same thing. I stuff all of my home office (but I don't work from home much) and my weight lifting crap into one room. I'd like to have a power cage in my office, but I don't have that much space.

I do poorly with my diet as well. That's why I'm so appreciative of Jodi for making a structured (and perfectly balanced) meal plan for me. 90% may not sound like much, but I'd rather have done 245 Squats (which I'll be doing tonight for a PR!). I takes more effort for my to not eat caramel covered Bugles than to Squat 240.

Posted by: tucker01

Good luck with the PR.

Oh I can make a structured meal plan, I just like to eat shit food.

Posted by: Double D

Love to open a journal and see PR's! Fucking nice!

Posted by: Archangel

Brother DOMS, saw the title, loved it and had to drop in, hope you don't mind!!! W/O looks good and solid, what kind of pain do you experience in your shoulder??? I have a kinda popping feeling in mine, but no decrease in strength, so I don't think its a cuff problem, at least I PRAY its not!!! Have you tried DB Overhead presses, or Hammer Strength equipment??? Just a couple suggestions!!!

Posted by: KelJu

Quote:

Originally Posted by DOMS

Another good achievement (for me) was that I kept to 90% of my diet. It's not easy going from pizza to salad.

That is a good philosophy. I tend to be all or nothing. If I cheat a little I say well I already fucked up so I might as well go all the way. I am finally starting to get away from that.

I bit into a cookie at work in a moment of weakness, but then spit it out. Not my best moment.

Posted by: DOMS

Quote:

Originally Posted by Archangel

Brother DOMS, saw the title, loved it and had to drop in, hope you don't mind!!! W/O looks good and solid, what kind of pain do you experience in your shoulder??? I have a kinda popping feeling in mine, but no decrease in strength, so I don't think its a cuff problem, at least I PRAY its not!!! Have you tried DB Overhead presses, or Hammer Strength equipment??? Just a couple suggestions!!!

Do I mind if you drop in? Heck no! I actually noted your absense in my last journal. Drop in whenever you want!

Don't worry about my shoulder. I've already seen an orthopedic specialist. I have structural arthritis. It manifests in a deep-seated, acute, pain; but only under a specific set of conditions.

I work out at home and don't have access to a Hammer machine. But you're right, I'll give Overhead DB Presses a shot.

Posted by: DOMS

Quote:

Originally Posted by KelJu

I'll bet that Cheryl in accounting just loves you:

Cheryl: Here KelJu, I made these cookies from scratch for the first time.
KelJu: *patooie* All over her dress.

Considering that I only did about 5% the last month or more, 90% is an big improvement. Keep in mind man, it's no so much where you are, it's where you're going.

Posted by: Double D

Ya I agree with Archie, I would give those a shot, of course start light and be sure its not bothersome! But if not then go up in weight, but I dont think I need to tell ya that, DUH!!!! Good luck DOMS!

Posted by: DOMS

Strength Lower

Step-ups are definitely on the wrong day. I'm either going to move these to Core Lower day or ditch 'em if I don't have room. Don't get me wrong, they're challenging, but not in the "I hope I don't have to pitch this" way, more in the "holy shit, I really should have put a collar on the bar and thank God that plate didn't hit my computer" sort of way.

I'm not surprised by the PRs in Front Squats and Zercher Good-mornings. I haven't done these in ages. Nonetheless, it's still nice to do PRs on them. I'm glad to be doing Front Squats again. I'm a Squat junkie. Back Squats, Front Squats, Overhead Squats, Barbell Hack Squats, and any other squat; I like 'em all!

After the feelings I developed about Step-ups, I thought I should just move the DB Side Lunges to a Core day too. Man was I wrong. The weights may be light, but it sure felt like a strength exercise. If you haven't tried them, I recommend that you give 'em a shot. Just make sure that you have good hip, knee, and ankle flexibility.

Front Squat (RI 3, 1/x/1/x)
140 @ 4
140 @ 4
145 @ 4 - PR

Step-ups (RI 2, 1/x/1/x) - First Time
65 @ 4
65 @ 4
70 @ 4

DB Side Lunges (RI 2, 1/x/1/x) - First Time
30 @ 4
30 @ 4
35 @ 4

Zercher Good-mornings (RI 3, 1/x/1/x)
100 @ 4
105 @ 4
110 @ 4 - PR

KW: strength day, lower

Posted by: Jodi

I hate Step ups with a passion but I do them anyway. Usually the ones you hate is the ones you need to work on those most

Posted by: Double D

Love lunges definitly continue them, these have so many advantages to them!

Posted by: DOMS

Quote:

Originally Posted by Jodi

I hate Step ups with a passion but I do them anyway. Usually the ones you hate is the ones you need to work on those most

It's not that I don't like them, it's just that I don't think they belong on Strength day.

Posted by: DOMS

Quote:

Originally Posted by Double D

Ya I agree with Archie, I would give those a shot, of course start light and be sure its not bothersome! But if not then go up in weight, but I dont think I need to tell ya that, DUH!!!! Good luck DOMS!

Thanks DD, but I'm unfamiliary with this "start light" methodology you mentioned.

Posted by: Jodi

Quote:

Originally Posted by DOMS

It's not that I don't like them, it's just that I don't think they belong on Strength day.

I know, I was just saying that I don't like them

Posted by: DOMS

Routine Update:

Upper Strength

Bench Press
Overhead DB Press
T-Bar Row
Yates Row (replace)

Lower Strength

Front Squat
Barbell Hack Squat
DB Side Lunge
Zercher Good-mornings

Upper Core

"T" Push-ups
Unsupported DB Rows
Saxon Side Bend
Unilateral Bench

Lower Core

DB Snatch
Romanian Deadlift
Overhead Squats
Pistols

Edit: Changed the Military Press to Overhead DB Press.

Posted by: DOMS

Quote:

Originally Posted by Jodi

I know, I was just saying that I don't like them

Got it. Why don't you like them? Because they're awkward?

Posted by: Pylon

Quote:

Originally Posted by Double D

Love lunges definitly continue them, these have so many advantages to them!

Guh...hate lunges. I'd rather do 5 sets of 20 squats than lunges...guh.

Hey DOMS, I've got some shoulder issues too, and the OH DBs didn't bother me a bit. ('Scuse me while I beat this dead horse some more....)

Posted by: Jodi

Because they leave me dead

I'm still working on my endurance and step ups really kills me and it's so hard to do shorter RI AND superset after stepups. But that's the point, working on my strength and endurance so they are good for that.

Posted by: DOMS

Quote:

Originally Posted by Pylon

No it's not. Now I'm looking forward to OH DBs.

Posted by: DOMS

Quote:

Originally Posted by Jodi

Because they leave me dead

I have to admit, they left me somewhat winded, too.

Posted by: DOMS

Okay, I can't do it. I tried. I really tried.

Don't think that I just shirked it. I put in two supreme efforts.

I just can't eat cottage cheese.

What would be a good replacement?

Posted by: Jodi

No problem.

Red meat is one of the best. If you don't want to do that, then get a casein protein powder.

Posted by: DOMS

Replace the cottage cheese with...beef?

That's like telling me that I need to replace a needle in the eye with a good spanking.

Posted by: Jodi

Yeah, 6 oz. ought to do. No need for that addition protein I had you put in the cottage cheese. Just the red meat will do and the almonds

Posted by: DOMS

Thanks again, Jodi!

Posted by: fufu

Some cottage cheese brands taste awful and some are decent. I prefer Friendship's brand of low sodium %1 fat. Some pb, a little stevia and you are good to go.

Posted by: Archangel

Interesting routine, like it alot, Best Wishes to you my friend!!!

Posted by: tucker01

Cottage cheese

Posted by: Pylon

Quote:

Originally Posted by Jodi

No problem.

Red meat is one of the best. If you don't want to do that, then get a casein protein powder.

That's a nice trade. Any way I could give up cardio for...I don't know...a daily swedish massage?

Posted by: KelJu

I love cottage cheese for its convenience. It is a pretty nutral food to me, it doesn't taste bad or good. I have been going through 2 large containers a day lately.

Posted by: DOMS

It's not so much the taste (which isn't that great in my book), it's the texture. Blech!

Posted by: DOMS

And yesterday was a 90% diet day again. I was working late and it came up on a meal time. The only thing that was there to eat were some toffee covered peanuts. I had a small handful. Not that nutritious, I'm sure.

Posted by: tucker01

Best remedy to prevent eating shit, is to not bring them into the house.

Posted by: DOMS

Quote:

Originally Posted by IainDaniel

Best remedy to prevent eating shit, is to not bring them into the house.

I was at someone else's place and I was pretty damn hungry.

The funny thing that I've been training myself not to even see crap food. When I go into 7-Eleven to get my diet soda, I don't see most of the place. Kooky, huh?

Posted by: fufu

Quote:

Originally Posted by IainDaniel

Best remedy to prevent eating shit, is to not bring them into the house.

I find flushing quickly to be the best remedy. Saves time leaving the house and all.

Posted by: tucker01

Quote:

Originally Posted by fufu

I find flushing quickly to be the best remedy. Saves time leaving the house and all.

I will have to try that, I was really not enjoying the taste.

Posted by: fufu

It gets better.

errr.............

Posted by: DOMS

If it's good enough for dogs, it's good enough for you.

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

('Scuse me while I beat this dead horse some more....)

Posted by: DOMS

I knew that when I set up what essentially amounts to a six day routine that I'd likely miss some workouts; and I did miss yesterdays sprinting session.

In retrospect, I'm not too upset. It's 36 hours past my leg workout and the DOMS is pretty intense. I really feel it in my hamstrings and glutes. I'm attributing a good portion of it to the Lateral DB Lunges. Those are a great exercise.

Well, onward and upward; tonight is Upper Core.

Posted by: fufu

Sigh...

Posted by: fufu

Lunge type movements almost always get me sore. They rawck.

Posted by: DOMS

Quote:

Originally Posted by fufu

Sigh...

That was pretty good.

Quote:

Originally Posted by fufu

Lunge type movements almost always get me sore. They rawck.

Have you done Side Lunges?

Posted by: fufu

Negative.

Posted by: DOMS

Give 'em a shot. They're a pretty fun, and seemingly affective, exercise.

Posted by: fufu

Ugh, I bet they are hard.

Posted by: DOMS

Yes, they are. They really work your hams and glutes in interesting ways.

I know that you can't measure how good an exercise was by the DOMS, but this resulted in some intense DOMS.

My ass hurts...it's like Saturday morning...

Posted by: fufu

My ass is also damn sore, as well as much quads, and a bit of hams...ouchies.

Posted by: DOMS

Joking aside, the DB Side Lunges are great. Try 'em out and let me know what you think.

Posted by: fufu

Posted by: DOMS

Posted by: DOMS

I wanted to make a specific mention of the salad that I eat for meal 3.

The dressing that I use (the olive oil and the apple vinegar), along with the raisins are great!

I've eaten more salad in the last four days that I think I did in the last four months...

Posted by: KelJu

Quote:

Originally Posted by DOMS

I wanted to make a specific mention of the salad that I eat for meal 3.

The dressing that I use (the olive oil and the apple vinegar), along with the raisins are great!

I've eaten more salad in the last four days that I think I did in the last four months...

Do you have a link to that? I have been eating too much broccoli, and not enough leafy greens veggies.

Posted by: DOMS

It's on the first page in this thread.

Posted by: KelJu

That does look good. I will buy those ingredients when I go to walmart Sunday.

Posted by: DOMS

I buy "Heart of Romaine" from Wal-mart. It's cheap and good quality.

Posted by: Double D

Had me some romaine a little while ago. Damn old fat free ranch, sucks!!!!

Posted by: katt

I can't stand ff ranch - I have to go for the ff catalina (higher sugar tho) or italian

Posted by: Double D

Yeah I think the FF ranch has like 7 grams of carbs, I didnt look at the sugar? Hum...I'll have to check that out.

Is it just me or after a few weeks of cutting it is very easy to stay on it!

Posted by: katt

No, I totally agree! It's the same with me, the more I stay on the cut, the easier it gets - although I've never gotten below 15% yet, so I really can't say much.

I do get really grumpy though

Posted by: Archangel

It's just you BRother D2, LOL!!!

Hows it goin Brother DOMS!!!

Posted by: Double D

Haha, I dont know Katt thinks the same as me.

I get grumpy as well. everyone knows whenevre I am on a cut, they always tell me to eat a fuckin cheeseburger!

Posted by: DOMS

Quote:

Originally Posted by Archangel

It's just you BRother D2, LOL!!!

Hows it goin Brother DOMS!!!

Doing well Brother Archangel!

I'm about to do my Upper Core day for the first time. I'll be back in an hour or so.

w00t!

Posted by: Archangel

Quote:

Originally Posted by DOMS

Doing well Brother Archangel!

I'm about to do my Upper Core day for the first time. I'll be back in an hour or so.

w00t!

Best Wishes my Friend!!!

Posted by: Pylon

I'm the same way with cutting. I've been going strong since Xmas, no problems. But when I start out, it blows.

BTW, if the dressing are making you unhappy, try using regular mustard instead. It's low cal, no sugar, it's tangy, it's got flavor, and if you look around at a hot dog stand, you can get lots of it for free!

(Sounds crazy, I know, and you will get funny looks. But Archie can testify that it ain't all bad, and I promise you WILL be remembered by any waitress who serves it to you.)

Posted by: Archangel

Quote:

Originally Posted by Pylon

I'm the same way with cutting. I've been going strong since Xmas, no problems. But when I start out, it blows.

BTW, if the dressing are making you unhappy, try using regular mustard instead. It's low cal, no sugar, it's tangy, it's got flavor, and if you look around at a hot dog stand, you can get lots of it for free!

(Sounds crazy, I know, and you will get funny looks. But Archie can testify that it ain't all bad, and I promise you WILL be remembered by any waitress who serves it to you.)

That was a fantastic experience!!!

Good Stuff too I might add!!!

Posted by: DOMS

Core Upper

My core is crap. That's right, I'm a crap filled tootsie friggin' pop.

I look back at my first upper core workout and take solace in the fact that I have a lot of room to improve...

I made the right call though. I has suspicions about my core strength and I was dead on. It just isn't there. If I'm moving straight up and down, there's no problem. If I move in any other direction, there's a problem. So I don't feel so bad about my poor performance. After all, I've made it a goal to improve it.

Heh, I just realized that I've done none of these exercises before. No wonder my core is weak.

Okay, time for the blow by blow.

Clap Push-ups: Not too bad. They really do work the reflexes, though.

Dragon Flags: Ow, ow, ow... These are the single most excruciating body weight exercise I've done so far. I can squat more than my own body weight, but I can't life my own body using just my core. That's pretty telling.

T Push-ups: Another ball buster. I'm using 10 pound DBs. I'm a big boy now.

These really do work the core. You have to balance on a DB while raising the other above your head and bring it back down, while doing so in a slow and methodical way.

Unsupported DB Rows: Not that bad. I was able to do more than I thought I could (a testament to the 5x5 routine). I don't think that I'll ever do them supported again. I'd end up losing out on some good stabilization work.

Saxon Side Bends: Kill me. Kill me now. If you though that the only way 10 pound DB could hurt was with a violent blow, think again. These hit my core in ways that no other exercise has. The level of pain (and I'm not talking about lactic acid) is high. These aren't for the faint of heart. Try 'em once; just once. I dare you.

Unilateral DB Bench: Again, not too bad. I found it interesting that I couldn't dig my foot into the ground unless the foot was on the same side as the DB. That's rather telling about using less in a Bench Press was done using the correct form. And they're kind of fun.

Clap Push-up (RI 1.5)
BW @ 10
BW @ 6
BW @ 5

Dragon Flag (RI 1.5)
BW @ 3
BW @ 2
BW @ 1

T Push-up (RI 1.5, 1/x/1/x)
10 @ 3
10 @ 4
10 @ 3

Unsupported DB Rows (RI 1.5, 1/x/1/x)
25 @ 10
30 @ 10
40 @ 10

Saxon Side Bends (RI 1.5, 1/x/1/x)
10 @ 8
10 @ 7
10 @ 6

Unilateral DB Bench Press (RI 1.5, 1/x/1/x)
30 @ 10
35 @ 10
40 @ 10

KW: core upper, new exerises
01/25/2007

Posted by: Double D

Nice workout DOMS very interesting.

Posted by: Triple Threat

Quote:

Originally Posted by DOMS

Saxon Side Bends: Kill me. Kill me now. If you though that the only way 10 pound DB could hurt was with a violent blow, think again. These hit my core in ways that no other exercise has. The level of pain (and I'm not talking about lactic acid) is high. These aren't for the faint of heart. Try 'em once; just once. I dare you.

You'll really like them tomorrow.

Not to worry. You'll get used to them someday.

Posted by: DOMS

Quote:

Originally Posted by Double D

Nice workout DOMS very interesting.

I still have to do my stretching or yoga.

Posted by: DOMS

Quote:

Originally Posted by Triple Threat

You'll really like them tomorrow.

Not to worry. You'll get used to them someday.

I wan't even thinking about the DOMS. Oh crap...

Posted by: Archangel

Oh man Saxons SUCK!!! Good stuff Brother DOMS, lookin solid in here!!!

Posted by: DOMS

Quote:

Originally Posted by Archangel

Oh man Saxons SUCK!!! Good stuff Brother DOMS, lookin solid in here!!!

Is that a jab at my week core, Brother Archangel?

Posted by: Pylon

Nice work, DOMS. I was thinking of using some of these (like saxons) for a second w/out at home. Let me know if it hurts to stir your chocolate milk in the morning.

Posted by: DOMS

Quote:

Originally Posted by Pylon

Nice work, DOMS. I was thinking of using some of these (like saxons) for a second w/out at home. Let me know if it hurts to stir your chocolate milk in the morning.

Usually, the DOMS from a workout takes 24-36 hours to manifest. It's barely 12 hours later and I'm already feeling it.

I mean, for crying out loud, my intercostals hurt!!!

Good stuff!

Posted by: KelJu

Quote:

Originally Posted by DOMS

Usually, the DOMS from a workout take 24-36 hours to manifest. It's barely 12 hours later and I'm already feeling it.

I mean, for crying out loud, my intercostals hurt!!!

Good stuff!

Haha, I can gauge how bad the DOMS is going to be by how long it takes to manifest. If it manifest the next day it usually won't be so bad, but if it manifest two lays later, I will be hurting for 3 days.

Posted by: fufu

good jorb, looks like a fun workout.

Posted by: Bakerboy

Feel the pain, be the pain.

Posted by: DOMS

Thanks for the support, guys!

And yes Bakeboy, I'm well on my way to being the pain.

It starting to feel similar to when I popped my rib; only more wide spread.

And here's the cheese:

Posted by: Double D

I would look back, but to much effort is required so heres the question;

Do you do back to back days of strength and then back to back days of core? Or do you divide it up, which in my opinion would make more sense?

Posted by: DOMS

I do back to back days. If for no other reason than the DOMS usually hits about 24 hours after I workout (but apparently not with Core days). So I like to do my second Strength day before the DOMS from the first day really kicks in.

Anyway, that's one theory, but I think it also has to do with my desire to do the workout now, and not later.

Posted by: Double D

Yeah well I believe I am in. I was suppose to workout tommorow so I am going to start with the Upper Strength, and then go from there. My Bench will be DB Bench. I havent did T-Bar rows in years, and I havent done yates rows since college so this is a very good change for me. I intend to gain some serious strength on this, if not some serious balance. The overhead squats will eat me alive however!

Posted by: DOMS

Quote:

Originally Posted by Double D

Yeah well I believe I am in. I was suppose to workout tommorow so I am going to start with the Upper Strength, and then go from there. My Bench will be DB Bench. I havent did T-Bar rows in years, and I havent done yates rows since college so this is a very good change for me. I intend to gain some serious strength on this, if not some serious balance. The overhead squats will eat me alive however!

I should note that I'm only going to do Yate's Rows until my pull-up device arrives (It should ship on Monday).

I really like Overhead Squats. They're pretty damn brutal, and I'll be doing them tonight.

Just wait until you get to Upper Core day.

Posted by: Double D

So sub pullups or chins for yates rows?

Posted by: Double D

Are you just going with 3x4 on your strength day or are you switching that up, and also what about RI on that?

Posted by: Archangel

Oh no, in no way shape or form am I making fun of you!!! Saxons absolutley KILL me, so my hats definatly off to you for doin them!!!

Posted by: DOMS

Quote:

Originally Posted by Double D

So sub pullups or chins for yates rows?

You don't have to, but I think that they'd be more challenging.

Quote:

Originally Posted by Double D

Are you just going with 3x4 on your strength day or are you switching that up, and also what about RI on that?

I'm sticking with 3x4 on Strength day. I do an RI of 2 - 3, depending on the exercise.

Posted by: DOMS

Quote:

Originally Posted by Archangel

Oh no, in no way shape or form am I making fun of you!!! Saxons absolutley KILL me, so my hats definatly off to you for doin them!!!

I know you weren't, I was just playing around.

And yeah, Saxons are a killer.

Posted by: Double D

Beings I am cutting I will do the same.

Posted by: DOMS

Quote:

Originally Posted by Double D

Beings I am cutting I will do the same.

Just be careful. I've read that if you restrict calories while still trying to increase the weight of the exercise, you risk injury.

Posted by: Double D

I always try to keep my weights very high whenever cutting. 2 reasons, less volume and maintain strength.

Posted by: DOMS

Smart man.

Posted by: Archangel

You know it's funny, when I start my hardcore cut, just before a contest, my weights actually stay up until just about 2 weeks out, then the weights stay the same, but reps drop slightly!!! I hope to maintain muscle size that way!!!

Posted by: DOMS

Quote:

Originally Posted by Archangel

You know it's funny, when I start my hardcore cut, just before a contest, my weights actually stay up until just about 2 weeks out, then the weights stay the same, but reps drop slightly!!! I hope to maintain muscle size that way!!!

That's because you're a beast!

Posted by: Double D

Sounds good to me Archie. My muscles dont get any smaller or anything just seems like the strength kinda says well your not feeding me so I am getting the fuck outa here.

Posted by: DOMS

And since I linked to the wrong page before: Side Box Jumps.

Posted by: Double D

I could see me eating the floor on those.

Posted by: DOMS

Quote:

Originally Posted by Double D

I could see me eating the floor on those.

You must need glasses because that would be me eating the floor.

Posted by: Archangel

Quote:

Originally Posted by DOMS

That's because you're a beast!

I wish!!!

Quote:

Originally Posted by Double D

I could see me eating the floor on those.

Me TOO!!!

Posted by: DOMS

See as how we'd all be eating the floor, I wonder if it counts as a cheat meal?

Posted by: Double D

If I did them here at work it would be. You ought to see all of the oils all over these floors and most of it is high in trans fats!

Posted by: Archangel

Quote:

Originally Posted by DOMS

See as how we'd all be eating the floor, I wonder if it counts as a cheat meal?

Good Stuff!!!

Posted by: Triple Threat

Quote:

Originally Posted by DOMS

Smart man.

Did someone call me?

Posted by: Pylon

I'm guessing that if three people split to floor, the caloric content would be split up enough that it wouldn't be a big deal. Plus all that fiber, of course...

Posted by: DOMS

Quote:

Originally Posted by Triple Threat

Did someone call me?

I said "smart", not "smart ass".

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Superhero-Like Even!

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