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Originally Posted by vortrit
Really good. I've just been busy as hell. I don't even have time to be a proper alchoholic these days.
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Originally Posted by vortrit
Really good. I've just been busy as hell. I don't even have time to be a proper alchoholic these days.
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Originally Posted by goob
Damn! You must be busy! Is there an end in sight, so you can get back to some serious liver destruction?
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Originally Posted by vortrit
Really good. I've just been busy as hell. I don't even have time to be a proper alchoholic these days.
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- you're never going to achieve your goals if you keep talking like this. You need to periodize your alcohol consumption.
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Originally Posted by tallcall
- you're never going to achieve your goals if you keep talking like this. You need to periodize your alcohol consumption.Weeks 1-3 - power drinking Weeks 4-6 - speed drinking (taking breathers every few minutes) weeks 6-9 - speed drinking (no breathing this time) Week 10 - Hospital for alcohol poisoning Week 12 (?) - Start at the top again and go for more. I hope this helped, for more information ask Goob or Gazhole - our resident experts. They've inspired me, I'm sure they'll do the same for others (for a small fee). |
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Originally Posted by tallcall
- you're never going to achieve your goals if you keep talking like this. You need to periodize your alcohol consumption.Weeks 1-3 - power drinking Weeks 4-6 - speed drinking (taking breathers every few minutes) weeks 6-9 - speed drinking (no breathing this time) Week 10 - Hospital for alcohol poisoning Week 12 (?) - Start at the top again and go for more. I hope this helped, for more information ask Goob or Gazhole - our resident experts. They've inspired me, I'm sure they'll do the same for others (for a small fee). |
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Originally Posted by tallcall
- you're never going to achieve your goals if you keep talking like this. You need to periodize your alcohol consumption.Weeks 1-3 - power drinking Weeks 4-6 - speed drinking (taking breathers every few minutes) weeks 6-9 - speed drinking (no breathing this time) Week 10 - Hospital for alcohol poisoning Week 12 (?) - Start at the top again and go for more. I hope this helped, for more information ask Goob or Gazhole - our resident experts. They've inspired me, I'm sure they'll do the same for others (for a small fee). |
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Originally Posted by tallcall
I like to feel broken in every other day!
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Originally Posted by Gazhole
*** Crazy stuff goob, that tabata setup youve got looks like murder. |
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Originally Posted by goob
Bulgarians almost felt easy.
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Originally Posted by SamEaston
Yeah, Eastern Europeans are all the same.
Honestly though, i can't believe you just said that. You must be suffering seven shades of Hell today. Tomorrow a day off is it?! |
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Originally Posted by goob
Depends how bad the hangover is. Possibly, I do need a day off, this tabata stuff is as bad ass as i've ever encountered. It's that that has reduced me to a rickets racked, scurvy infected quasimodo hunched being more than the weights...
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Originally Posted by SamEaston
Yeah, your workouts have reached a new level of madness inspired intensity recently, a rest day might be just what the doctor ordered.
By the way, everytime i glance at your sig, i could swear the first word is lasagne. Makes me hungry |
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Originally Posted by goob
You may be right. But I think perhaps, one more tabata protocol session might be in order. Thinking a predominately upper version, using DG swings, light shoulder presses U/L, maybe iso-squats etc....
We'll see, but it will be not as mad as the last few. It stands for: " Abandon all hope, ye who enter here" ...thought it was quite fitting, seeing the usual antics in here.... |
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Originally Posted by tallcall
I've already been "broken in."
Don't you have some more sheep to "break in?" |
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Originally Posted by SamEaston
I think 'abandon all morals' is more fitting
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...I mean! lol..
that is some serious cardio too. it actually looks like it would be better to do that then something like HIIT sprints, seems like it would keep one's interest for a longer period of time.
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Originally Posted by Witchblade
I think one of your cardio sessions is tougher than a whole month of mine.
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Originally Posted by JailHouse
work out looks brutal. What are your goals for now?
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Originally Posted by Scarface30
goob's goals are the same as they have always been...try to take over the world! muhaha..*cough, cough*...er, I mean...yes goob, what are you goals?
great stuff man, solid run |
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Originally Posted by Brutus_G
Not to good today?
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Originally Posted by goob
Not brilliant, tried hard but it was not really happening. turbo-lag rather than turbo-mode....
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Originally Posted by Brutus_G
That shit happens G dont wry bout it man.
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Originally Posted by OH
dude, a bad day in the gym is still better than a good day at work.
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Originally Posted by JH
Getting lean is a awesome goal and so is a billion dollars. Good job on the db pressing.
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Originally Posted by Gaz
Still looks damned good to me man. Your bad days are still a damned sight more intense than some of my good days :P.
Dont sweat the petty things and dont pet the sweaty things, my man. Nail it next time |
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Originally Posted by katt
Dang Goob! 95 on the crunch machine??? You must have been that person in the "abs of steel" video..
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now that I've done hang cleans not incorporated into a BB complex, I have much more respect for them. I don't think more parts of my body has hurt so much from one movement!
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Originally Posted by Scarface30
nice fullbody goob
now that I've done hang cleans not incorporated into a BB complex, I have much more respect for them. I don't think more parts of my body has hurt so much from one movement!great cardio too |
GJ on the Bulgarians that is one suck ass movement.
You having a couple of days off mate, you deserve them after those workouts?!
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Originally Posted by Gazhole
Dont sweat the petty things and dont pet the sweaty things, my man.
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those T-bars are mighty! a quick question, do you count the bar when you do them?? just wondering, because either way those are great!
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Originally Posted by Brutus_G
Out of curiosity did you load up with chains on the push ups?
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Originally Posted by scar
still sweating like a nun in a brothel I see. great job goob
those T-bars are mighty! a quick question, do you count the bar when you do them?? just wondering, because either way those are great! |
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Originally Posted by Mista
What are cable crunches??
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Originally Posted by JH
It takes some bowling balls of steall for those low RI.
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Originally Posted by SamEaston
That's a very respectable weight for front squats Goob. Do you feel like you're reaching your limit with them or could you keep adding weight to the bar? I reckon 100lb is my limit, or very close to it. They're tough as shit
Loving the Face Pulls/row combi. No rest?? That's mean - well done |
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Originally Posted by Scarface30
man goob, I can only imagine supersetting front squats with hang cleans where as hang cleans alone wear me out! nothing new here - still going strong
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Originally Posted by StanUk
Sorry to hear bout your back Goob, hopefully someone here might be able to shed some light on it, solid looking workout nethertheless though!
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Originally Posted by JH
Really nice RDLs there. I know all about that stabbing pain, thats exactly how it felt for me when I injured my back. It kept me out the gym for about 3-4 weeks. I would do some good stretching and see how you feel tomorrow. Take days off as needed.
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Originally Posted by Sam
Pinched nerve? Is it in the lower back? I get shooting pains in my lower back when deadlifting and my Mum (who does sports physio) reckons it might be down to hip flexibility issues. I now do lots of hip mobility and stretching, but i know when i get lazy and stop doing so much, that pain comes again and reminds me to start stretching properly again.
If you're like me, it won't bother you again until you try the same exercises, then it'll surprise you by biting you in the ass when you least expect it. Then again, maybe you just need to deload for a couple weeks. You have been hitting the lower back stuff pretty damn hard recently mate. BTW - i've nicked your RDL's to put in my next program |
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Originally Posted by nadirmg
50's on bulgarians! nice, goob! usually i do bulgarians after squats and can only handle 20lbs. you're right about it hitting you in the back though. to try and reduce the train on my back when i do it i step further away from what i'm resting my non-lifting leg on. makes my leg take most of the load that way
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Originally Posted by SamEaston
A pinched nerve occurs when too much pressure is applied to a nerve by surrounding tissues — such as bones, cartilage, muscles or tendons. This pressure (compression) disrupts the nerve's function, causing pain, tingling, numbness or weakness in the affected area.
A pinched nerve can occur anywhere in your body. For example, a herniated disk in your lower spine may put pressure on a nerve root, causing pain that radiates down the back of your leg (sciatica). Another common type of pinched nerve is the median nerve in the carpal tunnel in your wrist; compression of that nerve can lead to pain and numbness in your hand and fingers (carpal tunnel syndrome). These are just two common examples of pinched nerves; many other nerves can be pinched — including those in your neck, shoulder, elbow and other areas. With rest and other conservative treatments, most people recover from a pinched nerve within a few days or weeks. In some cases, however, surgery is necessary. - just something i dug up off the interweb. Seems like it's nothing much to worry about, but might just be the warning shot you need to back off a bit. At least you've no pain today though, small mercies. Last thing you want is a lower back blowout |
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Originally Posted by goob
Your probably right, I should take it easy for a week of two.........maybe just on the back stuff. Damn it, I thought I was indestructible for a while.
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Originally Posted by goob
RDL's
150 x 8 210 x 7 210 x 7 210 x 7 210 x 7 Bulgarian Squats 50's x 7 50's x 7 50's x 7 Leg Ext 155 x 7 155 x 7 155 x 7 155 x 7 Leg press 500 x 7 500 x 7 500 x 7 500 x 7 Was going to do more but felt a sharp pain momentarily in my lower back. Flash, it was there, then gone. Tried to lift a DB, bang there again, and gone. In the intrests of not fucking myself up, I called it a day there and then. I usually get general back pain from doing RDL's then bulgarians, but not the 'stab' like pain that flashed up for a split second. I've decided to drop the bulgarian's in favour of Goblet's (or move to fullbody day)to avoid killing my back more, as RDL's and bulgarians are a back shredding combo, nothing causes as much problems. Anyone have any ideas what it was? I have'nt had a problem since. |
MADNESS! excellent job though goob nice leg pressing too.
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Originally Posted by goob
[]Currently No.1 on the IPod for working out too......
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Originally Posted by goob
Great info Sam, thanks! Hope its not that, that sounds annoying.
Your probably right, I should take it easy for a week of two.........maybe just on the back stuff. Damn it, I thought I was indestructible for a while. |
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Originally Posted by SamEaston
I know. But even superheroes can get injured once in a while.
Lay off for a week or so. The problem might even be from a different part of your body but just manifesting itself in your back. Best not to take any chances |
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Originally Posted by katt
another one that just doesn't want to admit it...... he's getting ...
older.... |
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Originally Posted by scar
50s on the Bulgarians!?
MADNESS! excellent job though goob nice leg pressing too.as for the pain, no idea maybe what everyone else was saying and is a nerve or something. either way, take it easy. being 75 and all, your body isn't that of a 25 year old anymore *EDIT* I thought your avatar used to say you were 75? |
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Originally Posted by TC
NOOOOOOO....I can't believe it! You mean to tell me that you're NOT indestructible? This makes me question everything, what about the sheep, the farm animals, think of the animals damn it!
I think you just need to go easy and rest like the rest of us non-indestructible humans (and Gazhole). |
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Originally Posted by goob
Yeah, it's about time for a lay off. last time I did that I ended up geting a lot bigger, grew a lot of muscle. Is this the same for everyone else?
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Originally Posted by the other half
hope the back is feeling alright, if nothing else, its a great excuse to get a massage with a happy ending, right?
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Originally Posted by Sam
Em, no
I got bigger, but not in a muscular way |
you talk about my cable crunches, your's are not too far off!!
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Originally Posted by StanUk
very nice looking workout goob, those are some impressive weighted pushups!
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Originally Posted by B
Thats just ridiculous levels of volume you ever gonna drop it lower? I cringe everytime i see it since im more of a hit kinda guy. Good work on the PRs G!
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Originally Posted by Gaz
Your last few workouts have really kicked it up a notch, goob. Impressive as hell, man
.If that program you were doing has sparked of this much progress i think i may give it a go myself, haha. Thats awesome. I think its great that even though the intensity is pretty high, you can still manage the volume. Not many people can handle that shit. |
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Originally Posted by scar
+3 on the workout dude. that's some crazy shit
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Originally Posted by Gazhole
Hell no, dont complain about a training streak like this, man
Is this new program now then? Or the tail end of Witch's one? I havent checked in properly for a little while. |
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Originally Posted by goob
It's the tail end of Witch's one. It's been good, I might run it for a few more weeks and switch to something else. Although "total destruction" looms like an monsterous beast on the horizon, I don't think I'm going to invoke it's wrath just yet, perhaps a 5 x5 type thing. Not sure yet. All ideas are welcome.
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Originally Posted by Gazhole
I'd hate to meet this "total destruction", if what you're doing lately doesnt actually constitute that then it must be mind-meltingly brutal. Well that Texas Method program i put in my blog uses the 5x5 rep range. I dunno if you saw that? You could play with that template and see what you can come up with. Is pretty good for strength gains if you're looking for that. Obviously size gains enter the equation as a welcome side effect . |
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Originally Posted by goob
I did, I'm sure I commented on it before. Ironically, I was just reading it in your blog before I opened this post.
It's in contention, that's for sure. |
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Originally Posted by DOMS
That's a great workout, goob! The chins and dips are worthy!
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Originally Posted by katt
Dang, I wish I could do more chins....
Good lookin workout Goob! |
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Originally Posted by Sam
Goddamit - spoke too soon!
What are Hises?? |
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Originally Posted by OH
db press, is that bench or shoulder? either way they are great numbers.
keep kickin ass. its a great feeling isnt it? |
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Originally Posted by JH
On a roll indeed Senior goob!
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Originally Posted by katt
Hiya Goobie Doo..
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Originally Posted by Stan
hey goob, you've been putting up some serious volume lately, i think those workouts would probably kill me
keep it up anyway mate! |
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Originally Posted by goob
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And for the picture - had me going that it was you for a minute
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Originally Posted by Gazhole
Shit...your numbers scare me. Any plans to test 1RMs in the next few months? I think they'd be killer!
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Originally Posted by Sam
Yeah, those Romanians are looking mighty! Still loving those Front Squats i see. Are they doing good things for your thighs? The tops of my thighs are sooo thick now after starting them - makes it much more difficult to buy jeans mind you :hmm:
Hises look painful - i think i'll give them a miss. Thanks for the info though, you're a doll And for the picture - had me going that it was you for a minute |
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Originally Posted by B
Nice pressin man and RDLS.
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Originally Posted by goob
Nad - Ain't me. Thank god.
JH - Do it! RDL's 240 x 6 240 x 6 240 x 7 240 x 7 Front squats 130 x 7 130 x 7 130 x 7 130 x 7 Leg Press 520 x 8 520 x 8 520 x 8 520 x 8 Leg Ext 175 x 7 175 x 7 175 x 7 175 x 7 |
| Still high in the sky, no sign of crashing down yet... |
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duuuuuh
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Originally Posted by tallcall
Those are impressive leg presses! Keep up the good work.
Lucy in the Sky With Diamonds? Yeah "Puff the Magic Dragon!" |
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Originally Posted by JH
Really nice d lifts congrats!
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Originally Posted by OH
if you dont have a camera, just go rob a bank, they will get plenty of good picks of you on their security cameras. and you will be on t.v. and the police take really good photos-from what i have been told.
brutal workout |
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Originally Posted by nad
wow dude! excellent work on the legs!
where did you start out at when you started front squats? i'm thinking about giving those a shot the next time leg day rolls around and i'm not sure where to start out at.. obviously LESS than back squats. |
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Originally Posted by katt
great wo Goob! I love this journal... so many random posts between workouts.. lol
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Originally Posted by Norm
Dont worry, i once got confused because i mixed up Rest Interval and Rep Max (RM...RI...ARGH!!?!?!)
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Mon - High Volume / High Intensity (Workout A) Tue - Rest Wed - Low Volume / Low Intensity (Workout B) + Cardiovascular + Grip Thur - Rest Fri - Low Volume / High Intensity (Workout A) Sat - Rest Sun - Rest Mon - High Volume / High Intensity (Workout B) Tue - Rest Wed - Low Volume / Low Intensity (Workout A) + Cardiovascular + Grip Thur - Rest Fri - Low Volume / High Intensity (Workout B) Sat - Rest Sun - Rest Set Up Each day in the split has a different goal, and thus the volume and intensity of each of these days alternates in order to allow for strength gains and optimal recovery. The first day "High Volume / High Intensity" is meant to be the toughest workout and the most taxing on the system, this workout is geared towards causing a lot of microtrauma in order to stimulate hypertrophy. Day 1 = 5x5 @ 6RM (1:30-1:45 RI) The second day "Low Volume / Low Intensity" is an active recovery day, in which you still lift weights, but at a greatly reduced level of difficulty. The whole point of this day is as you would expect - to aid muscle recovery through very low impact lifting. Day 2 = 2x6 @ 10RM (1:15-1:30 RI) The final day "Low Volume / High Intensity" is where the magic happens and is where PRs will occur. This workout focuses on strength rather than your tolerance for punishment like in the first day. Day 3 = 3x3 @ 4RM (2:00-2:30 RI) Workout A: Focus Movements (x4) - Lower Push x2 (Front Squat, Leg Press, Goblet Squat, Leg Ext) Upper Pull x2 (Pullups/Chinups, Bent Over Rows Lat Pulldowns, T-Bar Row Accessory Movements (x1-2) - Speed Shrugs, Abs stuff Workout B: Focus Movements (x4) - Lower Pull x2 (RDL’s, Rev Leg Ext, Hyperextensions, Rotational Deads) Upper Push x2 (DB Press, Overhead Press, Weighted Dips, Pushup mega mix) Accessory Movements (x1-2) - Calf raises, Face Pulls Cardio: 12 minute HIIT, 1 min fast/ 1 min slow. Cardio will also be performed on off days (3) varying between 3-8 mile run steady state. Progression Alternating periodization is designed to vary the workout parameters often enough to stop progress stagnating due to staying on a single set/rep scheme for too long. Because of this constantly varying stimulus, progress can occur and "burnout" can be kept at bay. Week 1 - Do not attempt any PRs. Week 2 - Attempt PR on 1-2 movements. Week 3 - Attempt PR on 1-2 movements. Week 4 - Attempt PR on 1-2 movements. Week 5 - Attempt PR on 1-2 movements. Week 6 - Do not attempt any PRs. When attempting PRs, don't PR on the same movement twice per program. Working from this template, it is possible to PR on all chosen movements once. If however, you fail on your PR attempt one week, try again the next time that movement is available for PR. Once Week 6 is complete, a total rest week should be taken then if necessary, repeat the program again with different movements. On the second day (Low Volume / Low Intensity) cardio should be performed as a form of active recovery. This should be relatively low intensity, aiming for somewhere between 10-30 minutes. Depending on your fitness level and recovery ability, higher intensity protocols can also be performed if necessary. Always train higher intensity protocols first. |
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Originally Posted by Witchblade
Who are you kidding? You can't do just 9 or 12 reps per exercise.
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Originally Posted by goob
Texas Training Method - Goob's wild- mothafuckin'- west style
This will be the new program. With my on variation, which will vary again over the various weeks...... |
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Originally Posted by goob
...only Norm's a sheep molester, Woody's an interbational crack dealer and Sam's got a concrete destroying steel cock......
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Originally Posted by Cliff
That could have been so much worse......RI....M. At least you did'nt voice your confusion out loud in the shower room with that wierd guy who always watches you there.....
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Originally Posted by JailHouse
Isnt Gaz doing this also?
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you're gonna have volume withdrawals on the low/low day.
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Originally Posted by nadirmg
goobmeister. i'm interested to see how this program works out for you and gaz. keeps us posted ya??
thanks for the advice on the front squats! one more question... if i work on front squats for a bit will my back squat strength start to go down? |
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Originally Posted by SamEaston
Yeah - about that. Can i keep it for the weekend??
Program looks mental - proper chicken oriental! I see you're still prioritising Front Squats and Pullups, good man. I was going to ask you about T-bar rows. I gave em a try the other day but i found that, with the plate on the end, i couldn't get a full ROM in towards my body because the plate hit me before my hands were close enough. Do you have this problem? |
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Originally Posted by Gaz
Gonna be cool seeing how it pans out for both of us, too. Lol @ what WB said though you're gonna have volume withdrawals on the low/low day. |
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Originally Posted by nad
one more question... if i work on front squats for a bit will my back squat strength start to go down?
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