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Better the devil than goob...


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Posted by: nadirmg

Quote:
Originally Posted by SamEaston View Post
Sorry, i couldn't help it ...

I got post 2000 in Goobs journal!! Way-hayyyyy !!

So ... what do i get ?? ...
it doesn't count if you make two posts in a row

which means...? i get it!


Posted by: goob

Quote:
Originally Posted by Gazhole View Post
Id watch yourself with that one, thats pretty much the same area i pulled out of whack.
Granted. Wonder if I should lay off the SLDL's / RDL's for a while, because despite Sam's idea, I'm not doing them unless I can go really heavy. And with summer approaching, I want to get out running, and hike my conditioning through the roof. Maintaining muscle is all I really want to do, even losing some, as long as I can get really lean, and that means a lot of running.

What did you do to your back?

Quote:
Originally Posted by Sam
You know Goob, that is exactly the same with me. When i started doing SLDL's i was fine as long as i kept the reps between 10-12. As soon as i introduced them into my 5x5 program i started to get real problems with my lower back.

I don't know what is causing the pain so i can't help you on that front, but it seems to me that the lower back - for some people - just doesnt like heavy SLDL's/RDL's. I notice you are going pretty damn heavy for low reps, i would suggest cutting the weight by at least 25% and doing much higher reps, say 10-15? Still challenging, but in a totally different way

Not quite sure why the pain would come on when you started to run though? Maybe because you were using the muscles of the lower back to stabilise yourself, but they'd already been knocked out of whack by the heavy RDL's on the 23rd. I dunno mate, im grasping at straws
Hmm, I was always a bit concerned about deadlifts, as i never found them all that safe, even with good form. I don't really want to do them, unless I'm going really heavy. It's kinda reasurring to hear someone else had similar problems.

Going to try another run tomorrow, and give up deads for this week to see what happens.

Thanks for the input Sam.

Quote:
Originally Posted by Sam
Sorry, i couldn't help it ...

I got post 2000 in Goobs journal!! Way-hayyyyy !!

So ... what do i get ?? ...
Quote:
Originally Posted by Nad
it doesn't count if you make two posts in a row

which means...? i get it!
Mad, crazy to think that this journal has had 2000 posts, I never thought it would last 2 days, never less this long. And thats almost exactly a year since it started.

Wonder what percent of posts are about working out, and what percent are....er.........more ...er... dubious.


Posted by: Gazhole

A sacro-iliac strain, i expect theres something on google about it. Its a pretty common cause of back pain, as is problems with the QL. Both things are in the lower back area so it could be either :-S

Rest that stuff for a few days i would, at least.


Posted by: JailHouse

Your numbers are going up fast with Texas. Be carefull with back pain, I was hurting in the same area and it out me out for weeks.


Posted by: nadirmg

Quote:
Originally Posted by goob View Post
DB Press
75 x 8
75 x 8
75 x 8
75 x 8

DB Bi-lat rows
60's x 8
60's x 8
60's x 8
60's x 8

Dips
BW + 30 x 8
BW + 30 x 8
BW + 30 x 8
BW + 30 x 7


WG Chins
8
7
CG Chins
8
8

DB Speed Shrugs
65's x 20
65's x 20

Standard issue. Still on this unpresidented roll. Not bad at all.
wow, nice pressing goo. was that a flat or military press? i'm guessing flat?


Posted by: goob

Quote:
Originally Posted by Gazhole View Post
A sacro-iliac strain, i expect theres something on google about it. Its a pretty common cause of back pain, as is problems with the QL. Both things are in the lower back area so it could be either :-S

Rest that stuff for a few days i would, at least.
Cool. I'll look that up.

Quote:
Originally Posted by JH
Your numbers are going up fast with Texas. Be carefull with back pain, I was hurting in the same area and it out me out for weeks.
This is not Texas method yet, still the tail end of Witch's program. And it took a while to pay off, but it sure is now.

Quote:
Originally Posted by Nad
wow, nice pressing goo. was that a flat or military press? i'm guessing flat?
Flat dude, there's no way I could press that much overhead with DB's. Wish I could though....


Posted by: SamEaston

Quote:
Originally Posted by nadirmg View Post
it doesn't count if you make two posts in a row

which means...? i get it!


Hows the back today Goob? You could look at implementing a serious stretching routine for your hips/hams. My mum reckoned that i had tight hams, and that is the source of all my back problems. I tend to think she's right, because i was pretty committed to my stretching for a while, then it kinda became less important as the pain went away, but now i can feel that same tightness in the lower back since i've become totally complacent about my stretching.


Posted by: goob

Quote:
Originally Posted by SamEaston View Post


Hows the back today Goob? You could look at implementing a serious stretching routine for your hips/hams. My mum reckoned that i had tight hams, and that is the source of all my back problems. I tend to think she's right, because i was pretty committed to my stretching for a while, then it kinda became less important as the pain went away, but now i can feel that same tightness in the lower back since i've become totally complacent about my stretching.
AS yesterday, no pain at all. But I have'nt tried running yet. That's the only time it appears.

I actually have a pretty good stretch before I do anything, and I concentrate a good bit on hams and back, using a yoga type stretch.
I'll give myself a good stretch before I go, and then concentrate on running form while out. Even if I'm ok, I don't think I'll go fast. Easy is the order of the day, until back to full health. No RDL's this week.


Posted by: katt

As far as the percentages.... I'd give it a 20/80 split....

20 workout related... 80.. porned up... And that's just how we like it..


Posted by: goob

Quote:
Originally Posted by katt View Post
As far as the percentages.... I'd give it a 20/80 split....

20 workout related... 80.. porned up... And that's just how we like it..
80%!!!!!!! Fuck, I've got to start working out less.......


Posted by: goob

4 mile run: 32:50 minutes.

Was a test. Time was poor, way off my best by around 7 minutes.

However, the important part was that my back just about held out. I had discomfort, but it was not as bad as yesterday, although this may have been down to increased stretching, concentrating on hams and back (cheers Sam!). Also paid attention to running form when out. Of course a 1/2 mile 25 degree hill did not help.

I had only had 2 eggs about 2 hours before this to eat all day, so in a way i'm not surprised that my legs barely did'nt want to move at any pace.


Posted by: Brutus_G

Ill know youll be back to forest gump status soon G! Wow 156? No shit that makes your numbers much more impressive.


Posted by: goob

Hang Cleans
100 x 7
100 x 6
100 x 6
100 x 6


Front Squats
130 x 7
130 x 7
130 x 6
130 x 6


OH BB Press
85 x 7
85 x 7
85 x 7
85 x 7

Cable Crunches
100 x 10
100 x 10
100 x 10

SA Pulldowns/ Face Pulls
95 x 5 / 95 x 5
95 x 5 / 95 x 5
95 x 5 / 95 x 5

Roll still ongoing, but tapering off a little. Back was fine, although hang cleans presented a few minor problems.


Posted by: the other half

dude, dont try my eating habits. that is for the experienced only.
plus i have plenty of bf to feed off of.

good numbers and volume on the fronts and hanging.
i went back to back squats today. see how that goes.


Posted by: StanUk

Looking very good still goob!

Hows things man?


Posted by: tallcall

You seem to be improving all the time lately! This has to stop !










Posted by: SamEaston

Mate - you're almost front squatting your own bodyweight?? WTF?? and this is you with a bad back??

Im glad its feeling better though, stretching does wonders huh? Now, if only i wasn't too lazy to do it every day ...


Posted by: goob

Quote:
Originally Posted by the other half View Post
dude, dont try my eating habits. that is for the experienced only.
plus i have plenty of bf to feed off of.

good numbers and volume on the fronts and hanging.
i went back to back squats today. see how that goes.
I don't really like back squats, plus I feel front squats work my more all over. The payoff seems to be back hits the quads much more due to heavier weight.

Quote:
Originally Posted by Stan
Looking very good still goob!

Hows things man?
Goes well, cheers Stan. Back still causing me some rief while running, but it's bareable, just.

Quote:
Originally Posted by TC
You seem to be improving all the time lately! This has to stop !
I know, I think this is the best period of my lifting 'career'......

Quote:
Originally Posted by Sam
Mate - you're almost front squatting your own bodyweight?? WTF?? and this is you with a bad back??

Im glad its feeling better though, stretching does wonders huh? Now, if only i wasn't too lazy to do it every day ...
Mad huh? Never thought about it like that. That's pretty cool, hopefully I'll be able to beat it soon.

Yeah the stretching helped, but the problem still remains. Here are my conclusions/ diagnosis:

1) Possibly running shoes have lost abillity to absord impact, although they are not that old, and should be still good to go.

2) Due to not running recently, plus the fact that this lifting period is the best in my life, I've put on a bit of muscle, particuarly in the legs, but all over in some degree. This extra makes it hard to run, and puts strain on my back?

3)RDL's & Hang cleans have not been kind to lower back. Maybe given myself a latent strain, undetectable unless running. My back has not really given problems while running.


Posted by: goob

Today: 4 mile run.

Time 31:56.

About a minute off the last run, performed on the same course. Would have beaten it by more, but for having to wait 20-40 seconds to get across a street (traffic).

Ate the same as last time out, but legs still felt heavy - great going up steep hill at low pace, but not willing to hit good speed on flats. I reckon increased muscle mass on legs has caused this - good in the gym, useless for running.

Back still causing discomfort, this also prevented me hitting faster speed. Former running style consisted of slow speeds followed by extended bursts of very fast running. Now, due to paying attention to form, it's asteady pace all round.


Posted by: danny81

damn cuzzo how much u weight? and do u do any sports/


Posted by: nadirmg

Quote:
Originally Posted by goob View Post
Mad huh? Never thought about it like that. That's pretty cool, hopefully I'll be able to beat it soon.
well he is a 'maderator', you know.

hey, goob. nice run, man. seriously 4 miles would kill me. 3 miles would. do you find doing that much cardio starts to burn up your hard earned muscle mass or is it not really a problem?


Posted by: goob

Quote:
Originally Posted by danny81 View Post
damn cuzzo how much u weight? and do u do any sports/
About 155lb's. Mainly train for the hardest sport of all: Wigga hunting, it's a dirty job, but someone's got to do it.

Extracts from "The Wigga hunter's guild":
Evolution of wigga's
Common Wigga footsoldiers


Posted by: goob

Quote:
Originally Posted by nadirmg View Post
well he is a 'maderator', you know.

hey, goob. nice run, man. seriously 4 miles would kill me. 3 miles would. do you find doing that much cardio starts to burn up your hard earned muscle mass or is it not really a problem?
I don't really know, I guess I'll lose some, but I like the size I'm at now, and don't really mind losing some in the battle to cut. Time will tell.

I can tell you that strong leg muscles are not condusive to fast distance running, since I put on more leg muscle, I can't run nearly as fast.


Posted by: goob

Today: 4 mile run.

Time: 31:42. Improving all the time. Still WAAY off my best.


Posted by: katt

running is pretty great, especially if you can do it outdoors.. but the 'muscle size' issue always bothers me.. you work and work and work to build the leg muscles.. then you start running, or spinning in my case,, and you see them losing fat, getting smaller...and it's like ... damn..!!!


Posted by: Gazhole

Damn, i dont care what you say - the running is looking great, man .

I may try starting it up again in the summer, i have no idea how my knees will react...maybe theyll be okay.

Hows life outside the gym, man?


Posted by: goob

Quote:
Originally Posted by katt View Post
running is pretty great, especially if you can do it outdoors.. but the 'muscle size' issue always bothers me.. you work and work and work to build the leg muscles.. then you start running, or spinning in my case,, and you see them losing fat, getting smaller...and it's like ... damn..!!!
Yeah, I hear you, although its the inverse problem that bothers me at the moment - too much leg mass slows me right down.

I guess I figured that as long as I have a reasonable muscle mass, more athletic than bodybuilder, by a long way, then I don't really care if I lose some as long as I can get ultra lean.


Posted by: goob

Quote:
Originally Posted by Gazhole View Post
Damn, i dont care what you say - the running is looking great, man .

I may try starting it up again in the summer, i have no idea how my knees will react...maybe theyll be okay.

Hows life outside the gym, man?
Oh you know, just ticking over, the busy life of an international crack dealer. High class hookers, famous clientel, beach hopping, rich dirty playgirls, sports cars and private jets.....

Yeah, as long as you have good shoes - the most essential item, you'll be fine. Just pay attention to form, and don't push it to start with, you'll be flying in no time. I better watch out.....


Posted by: nadirmg

Quote:
Originally Posted by goob View Post
Yeah, I hear you, although its the inverse problem that bothers me at the moment - too much leg mass slows me right down.

I guess I figured that as long as I have a reasonable muscle mass, more athletic than bodybuilder, by a long way, then I don't really care if I lose some as long as I can get ultra lean.
speaking of leg size...

my legs have always been big. not fat or the really 'muscular'. just meaty and big. does that mean that i've always had a capacity for a lot of weight?

i'd have to say i never really liked it, but a while back i thought, 'screw it', and decided to start squatting. maybe that's why i've been able to make quick gains? cuz i was always able to do it and just never tried?


ONE THING IS FOR SURE. i have NO respect whatsoever for any dude in the gym that thinks he's the shit with his wide back, big arms, and thick chest if he's got little toothpick legs. makes me want to bust out laughing. 'woah dude, nice bench! but how much can you squat with those skinny things down there?' there's too many of those guys at my gym...

muscle-y legs are good


Posted by: danny81

dont worry cuzzo wiggaz r pussy. ders some wigga dat thinks hes tuff at my school but i fuck wit him everydy lol. im starting front squats soon. u like them better?


Posted by: tallcall

Quote:
Originally Posted by goob View Post
Oh you know, just ticking over, the busy life of an international crack dealer. High class hookers, famous clientel, beach hopping, rich dirty playgirls, sports cars and private jets.....

Yeah, as long as you have good shoes - the most essential item, you'll be fine. Just pay attention to form, and don't push it to start with, you'll be flying in no time. I better watch out.....
Gaz is going to start stealing some of your business!


Posted by: goob

Quote:
Originally Posted by nadirmg View Post
speaking of leg size...

my legs have always been big. not fat or the really 'muscular'. just meaty and big. does that mean that i've always had a capacity for a lot of weight?

i'd have to say i never really liked it, but a while back i thought, 'screw it', and decided to start squatting. maybe that's why i've been able to make quick gains? cuz i was always able to do it and just never tried?


ONE THING IS FOR SURE. i have NO respect whatsoever for any dude in the gym that thinks he's the shit with his wide back, big arms, and thick chest if he's got little toothpick legs. makes me want to bust out laughing. 'woah dude, nice bench! but how much can you squat with those skinny things down there?' there's too many of those guys at my gym...

muscle-y legs are good
I really don't know, I guess small, thick legs may be better for lifting heavy, but I think it's genetics at the end of the day.

Yeah, only a fool foresakes leg work.

Quote:
Originally Posted by Danny81
dont worry cuzzo wiggaz r pussy. ders some wigga dat thinks hes tuff at my school but i fuck wit him everydy lol. im starting front squats soon. u like them better?
Front squats are the best. They will really help your core strength, and they work muscles all over you. Truley a full body exersice. Good choice putting them in your routine.

Quote:
Originally Posted by TC
Gaz is going to start stealing some of your business!
No, not yet. He's too busy with his sheep prostitution ring....


Posted by: goob

DB Bench
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5

WG Chins
5
5
5
CG Chins
5
5
5

WEighted Dips
BW + 35 x 5
BW + 35 x 5
BW + 35 x 5
BW + 35 x 5
BW + 35 x 5

DB Bi-lat Rows
65's x 6
65's x 6
65's x 6
65's x 6
65's x 6

DB Speed Shrugs
65's x 20
65's x 20

Nothing new, nothing brilliant.


Posted by: Witchblade

What's your bodyfatpercentage ATM?


Posted by: goob

Quote:
Originally Posted by Witchblade View Post
What's your bodyfatpercentage ATM?
Not totally sure. Somewhere between 12-14 % I think. Not entirely sure.

Once I get back into running fast again, it'll come right down.


Posted by: DOMS

Solid workout, goob! The Dips are most worthy, too!


Posted by: fufu

Nice dips/DB press

Are you close to a PR on the DB press? Looks heavier than I have seen it in a while.


Posted by: the other half

very solid db press.
how long before you think you can do 100's?


Posted by: Brutus_G

Quote:
Originally Posted by goob View Post
Not totally sure. Somewhere between 12-14 % I think. Not entirely sure.

Once I get back into running fast again, it'll come right down.
I hear that man i cant wait to cut up again! 85s on the bench is very good i think your DB press can outpress your BB press lol.


Posted by: goob

Quote:
Originally Posted by DOMS View Post
Solid workout, goob! The Dips are most worthy, too!
THanks Doms. I reckon I could go to 40lb's for 5, but not 5 sets...
Quote:
Originally Posted by fufu

Nice dips/DB press

Are you close to a PR on the DB press? Looks heavier than I have seen it in a while.
Reckon I can hit 87.5's, 90's for a PR next, but probably not for 5 reps. Once I start the new routine, there will be a day for that.

Quote:
Originally Posted by OH
very solid db press.
how long before you think you can do 100's?
A while yet, I think....

Quote:
Originally Posted by B
I hear that man i cant wait to cut up again! 85s on the bench is very good i think your DB press can outpress your BB press lol.
Have'nt benched in ages, but there would be a huge difference I think. BB Beching is one of my worst lifts...


Posted by: goob

Today: 4 mile run,

Time 31:00. Not bad, getting faster each time. Still got to break the 30 barrier, then the 28. I'll be happy if I can get back to times between 26-28 minutes again.


Posted by: goob

Front Squats
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5

OH Press
90 x 5
90 x 5
90 x 5
95 x 5
95 x 3

SA Pulldown/ Face pull
100 x 5 / 95 x 5
100 x 5 / 95 x 5
100 x 5 / 95 x 5
100 x 5 / 95 x 5

Reverse crunches
20
20
20
Cable Crunches
100 x 10
100 x 10
100 x 10

2000 metres rowing machine: 9:57.

Ok, the roll has finally ended.


Posted by: Gazhole

Fuck has it. Thats a solid workout!

I dont think my body would let me do that rowing after all the weights...its rebelling just thinking about it :P.

Seriously man, looking great

How long do you think itll take to get back to speed (pun!) running-wise?


Posted by: Gazhole

Quote:
Originally Posted by tallcall View Post
Gaz is going to start stealing some of your business!
Not unless i want a visit from what the girls call "big john".

You've heard of little john, but Robin Hood couldnt have conceived of his nakesake on a porno set at spring break


Posted by: goob

Quote:
Originally Posted by Gazhole View Post
Fuck has it. Thats a solid workout!

I dont think my body would let me do that rowing after all the weights...its rebelling just thinking about it :P.

Seriously man, looking great

How long do you think itll take to get back to speed (pun!) running-wise?
Cheers dude. Reckon another few weeks, to get to old abilities.


Posted by: goob

Today: Hiit. 1min @ 8mph, 1min @ 12.5 mph X 8.

Hard stuff, still was nmot going to 100% on the sprints, had a good bit left in reserve, but could not have kept 100% for 1 min.


Posted by: goob

Leg Press
530 x 5
530 x 5
530 x 5
530 x 5
530 x 5

Goblets
110 x 8
110 x 8
110 x 8
110 x 8
110 x 8

Weighted pushups
BW + 60 x 10
BW + 60 x 10
BW + 60 x 8

Leg Ext
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5

Rotational Deads
60 x 10
60 x 10
60 x 10

Lat Pulldowns
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

In, out, shake it all about.


Posted by: the other half

thats my motto. be quick in and out. and yes that is for all things in life. its all about me.


Posted by: goob

Quote:
Originally Posted by the other half View Post
thats my motto. be quick in and out. and yes that is for all things in life. its all about me.
katt's a lucky girl........


Posted by: the other half

Quote:
Originally Posted by goob View Post
katt's a lucky girl........
as long as i get mine, why waste both of ours time. right?


Posted by: SamEaston

Hiya Goob!

Those are MASSIVE Lat pulldowns! Hows tricks?


Posted by: Brutus_G

Quote:
Originally Posted by goob View Post
katt's a lucky girl........
LOL thats exactly what i was thinking!


Posted by: countryboy

DAMN!

Good workout....


Posted by: nadirmg

solid, goob.

those goblets look pretty challenging. does it put a lot of stress on your shoulders?

is there a reason your doing lat pulldowns instead of pullups? i've read a couple articles that say the pulldowns aren't as good. what's your take on it?


Posted by: goob

Quote:
Originally Posted by the other half View Post
as long as i get mine, why waste both of ours time. right?
Generous to a fault....

Quote:
Originally Posted by Sam
Hiya Goob!

Those are MASSIVE Lat pulldowns! Hows tricks?
Hey Sam, how was the conference? Are you back in London after your time in the motherland? Things just fine in goobland.

Quote:
Originally Posted by Countryboy
DAMN!

Good workout....
Hey Countryboy, welcome to this den of filth that sometimes passes as a journal. Although it must be said is a lot cleaner recently that it has been.....

Quote:
Originally Posted by nad
solid, goob.

those goblets look pretty challenging. does it put a lot of stress on your shoulders?

is there a reason your doing lat pulldowns instead of pullups? i've read a couple articles that say the pulldowns aren't as good. what's your take on it?
Thanks Nad. I'd go with chinups, they seem to be the best. I just did the lat pulldowns as a changeup. If your going to do anything, stick to the chins/ pull IMO.

No the goblets don't hit your shoulders at all. But they do seem to hit muscles right along your front, well worth a try. Very effective move.


Posted by: goob

Today: 4 miles. Time 30:47. Still not breaking 30 minutes................





















.......yet.


Posted by: StanUk

Nice running Goob, you'll break that 30 min mark in no time I used to go jogging years ago, there was a good route near me that was around 3 miles or so, cant remember how long it took, all i know is that if I tried to run it nowadays i would probably keele over and die


Posted by: Gazhole

Your numbers are outta this world, mate. That intensity + that volume is sick.

Makes me wonder what would happen if you took the volume down and put the extra energy into pushing more weight


Posted by: the other half

i know how you can get under the 30 minute mark. dont start your stop watch till u have ran a quarter mile.


Posted by: Brutus_G

Good run man! I say we reinstall the running contest and set goals for each other again.


Posted by: goob

Quote:
Originally Posted by StanUk View Post
Nice running Goob, you'll break that 30 min mark in no time I used to go jogging years ago, there was a good route near me that was around 3 miles or so, cant remember how long it took, all i know is that if I tried to run it nowadays i would probably keele over and die
Cheers stan. Don't worry, i'm finding it hard going getting back into it....

Quote:
Originally Posted by Gaz
Your numbers are outta this world, mate. That intensity + that volume is sick.

Makes me wonder what would happen if you took the volume down and put the extra energy into pushing more weight
Thanks dude appreciate it, but there's way better people on here than me. I'd only just about make the middle ground at lifting. You for one.

I guess we will find out soon. This is Texas week.

Quote:
Originally Posted by OH
i know how you can get under the 30 minute mark. dont start your stop watch till u have ran a quarter mile.
...oh I was. I started it 100 yards from the finishing line.

Quote:
Originally Posted by B
Good run man! I say we reinstall the running contest and set goals for each other again.
Challenge accepted. How about a 4 mile time? What do you reckon.

This sounds good: Texas vs Gaz, Running: vs Brutus.

Plenty motivation.

also...

Drinking vs Jailhouse.


Posted by: goob

Texas Part 1.

Front squats
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5

Leg Press
520 x 5
520 x 5
520 x 5
520 x 5
520 x 5

WG Chins
5
5
5
5
5

Bent Over row
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5

1min @ 8 mph
1min @ 12 mph
1 min @ 6 mph
X 4 on treadmill.


Good start on Texas. This was much like the rep scheme from Witch's routine. Did not find it too hard. Running however, was.... After all that.


Posted by: SamEaston

Now THAT looks like my kinda workout That treadmill carry-on afterwards though ... are you up to with that on a leg day??

So, what's the difference between 5 x 5 and this Texas Method then? There's obviously a difference but i can't be bothered trawling your journal to find it, since we're soon going to have to start measuring it in light years

Oh and yeah, the conference was brilliant - right up geek street Thanks for asking! and i had a great time at home. There's something about fried food and bagpipes that i just love


Posted by: countryboy

Damn... another fine job!

Makes my treadmill look like...... a walk on the treadmill...


Posted by: Brutus_G

I challenge you to run a 30min 4 mile run.


Posted by: nadirmg

Quote:
Originally Posted by SamEaston View Post
Now THAT looks like my kinda workout That treadmill carry-on afterwards though ... are you up to with that on a leg day??
no shit, dude. you're mad! mad strong!


Posted by: goob

Quote:
Originally Posted by SamEaston View Post
Now THAT looks like my kinda workout That treadmill carry-on afterwards though ... are you up to with that on a leg day??

So, what's the difference between 5 x 5 and this Texas Method then? There's obviously a difference but i can't be bothered trawling your journal to find it, since we're soon going to have to start measuring it in light years

Oh and yeah, the conference was brilliant - right up geek street Thanks for asking! and i had a great time at home. There's something about fried food and bagpipes that i just love
Yeah, don't underestimate just how hard it is to run after doing that. It was way worse than the workout.

Texas is on page 65 I think. It's 5x5, @ 6rm, 10x 10 @ 10rm, and 3 x 3 - going for Pr's. Or something of that ilk.
Also, it's 2 x upper + 2 x lower compuond moves = accssesory lifts per workout.

Quote:
Originally Posted by countryboy
Damn... another fine job!

Makes my treadmill look like...... a walk on the treadmill...
Thanks dude, but you've got to remember, this is me getting back into running, I could do 4 miles in 26 mins and 3 in 18 not that long ago. So I've got a massive headstart.

Quote:
Originally Posted by B
I challenge you to run a 30min 4 mile run.
See post below....
Quote:
Originally Posted by nad

no shit, dude. you're mad! mad strong!
haha, you sound like a literate danny81....


Posted by: goob

Today: 4 miles. 30:23 minutes.

Brutus, not sure if this counts, or if I had to get under 30 mins?


Posted by: Gazhole

Dude, you're improving awesomely. I reckon you'll be sub 30 mins within 3-4 runs.

And Sam, theres an overview of Texas in my blog if you can't find it in here


Posted by: tallcall

Run Goob Run!

YouTube Video


- Goob, cross country drug hauling crack mule!


Posted by: nadirmg

Quote:
Originally Posted by goob View Post
haha, you sound like a literate danny81....
........ too late to delete my comment?


Posted by: SamEaston

Quote:
Originally Posted by goob View Post
Yeah, don't underestimate just how hard it is to run after doing that. It was way worse than the workout.

Texas is on page 65 I think. It's 5x5, @ 6rm, 10x 10 @ 10rm, and 3 x 3 - going for Pr's. Or something of that ilk.
Also, it's 2 x upper + 2 x lower compuond moves = accssesory lifts per workout.
I know, i can imagine how bad it was. My advice to you : DON'T DO IT

Thanks for the info, sounds cool. Might use it in place of my next 5x5 attack

Quote:
Originally Posted by Gazhole View Post
And Sam, theres an overview of Texas in my blog if you can't find it in here
Shameless plug

Nah, thanks for that. I saw an article on EB aswell, you probably wrote that one too


Posted by: goob

Quote:
Originally Posted by tallcall View Post
Run Goob Run!


- Goob, cross country drug hauling crack mule!
"Life's a lot like a box of chocolates......................only mine have a methylated crack-cocaine chewy soft centre..."

Quote:
Originally Posted by Nad
........ too late to delete my comment?
Only if you can take a deLorian to 88mph.....

Quote:
Originally Posted by Sam
I know, i can imagine how bad it was. My advice to you : DON'T DO IT

Thanks for the info, sounds cool. Might use it in place of my next 5x5 attack
Early days, but I am enjoying it. Makes a difference from my usual 40 set marathons....


Posted by: goob

Texas Part 2: Wierd, recovery type day...

RDL's
200 x 6
200 x 6

DB Press
75 x 6
75 x 6

Hyper Extentions
BW + 30 x 6
BW + 30 x 6

Dips
BW + 25 x 6
BW + 25 x 6

Treadmill HIIT
1min @ 9mph
1min @ 13mph
x 5

This was alien to me. Not heavy, not high reps, not challenging. What is the point I thought?

But alas, every map has a road, and this was obviously a sub-route in the drive to glory. (Sorry, got momentarily possessed by Maniclion..., strong drugs)


Posted by: Scarface30

looks like the Texas Method is treating you pretty well. your volume and intensity is nuts! great job man. nice running too


Posted by: danny81

good shit mang. dat texas method looks raw mah dude


Posted by: goob

Quote:
Originally Posted by Scarface30 View Post
looks like the Texas Method is treating you pretty well. your volume and intensity is nuts! great job man. nice running too
So far so good. It's strange going from my 'feasts' of volume to this.

But I think the change will do good.#

Quote:
Originally Posted by danny

good shit mang. dat texas method looks raw mah dude
Cheers....I think?


Posted by: goob

Today: 4mile run

Time 30:33. Breathing has got better, but this running and texas is killing my legs. I did not have the extra leg strength/ endurance to hit a fast tempo. Once my legs have recovered, I could beat 30 mins.


Posted by: SamEaston

Quote:
Originally Posted by danny81 View Post
good shit mang. dat texas method looks raw mah dude
Qoi??

Shit hot new avi you got there! Shit hot ... you see what i did there ... avi ... flames ... ahh shit it. Im all geed up because i just had 20 grams of sugar


Posted by: Gazhole

Damned right you could.

You're consistently around the 30 minute area, so it shouldnt be a stretch for you to get a lot better than that if you stopped killing yourself on the weights .

I cant imagine doing that much running as well as heavy leg work. Its no wonder you're finding it tough, lol.


Posted by: nadirmg

Quote:
Originally Posted by SamEaston View Post
Qoi??

Shit hot new avi you got there! Shit hot ... you see what i did there ... avi ... flames ... ahh shit it. Im all geed up because i just had 20 grams of sugar
sam, don't encourage the munchkin. lol

goob, wow man. 75lb DB press. my arms would break. whippin' up a storm in here as usual. nice work!!


Posted by: countryboy

Nice job!


Posted by: danny81

goob r u frum england?


Posted by: SamEaston

Quote:
Originally Posted by danny81 View Post
goob r u frum england?
Must be his poise and debonair charm that gave it away


Posted by: goob

THanks y'all ^^^^^^^


Quote:
Originally Posted by danny81 View Post
goob r u frum england?
No, from goobland.

Quote:
Originally Posted by Sam
Must be his poise and debonair charm that gave it away
Why thank you Sam. I always make an effort to inject some sophistication and class with every post into peoples journals.

Good of you to notice.


Posted by: goob

Front Squats
150 x 4
150 x 3
150 x 3
150 x 3

Leg Press
560 x 3
560 x 4
560 x 4
560 x 4

WG Chins (40 sec rest between sets)
5
5
5
5
4

BB Rows
120 x 3
120 x 3
120 x 3
120 x 3

Face Pulls
100 x 3
100 x 3
100 x 3

Cable Curls
85 x 6
85 x 6
85 x 6

This was very wierd. Not used to this low volume. Sorry Gaz, but I just could'nt stick to the template, 3 x 3 seemed to low, so I added an extra rep and set in places.

The one advantage in low volume is that I could have been in and out in under 30 mins.


Posted by: nadirmg

good w/o man! i know what you mean about low volume. my new routine is really really low compared to my old one. part of me wonders if i'll feel like i really got a workout at all...

Quote:
Originally Posted by SamEaston View Post
Must be his poise and debonair charm that gave it away
lol, that's a nice way of indirectly complimenting yourself, sam


Posted by: SamEaston

Quote:
Originally Posted by nadirmg View Post
lol, that's a nice way of indirectly complimenting yourself, sam
I would have to be English in order for that to be a compliment.


Posted by: danny81

Quote:
Originally Posted by SamEaston View Post
Must be his poise and debonair charm that gave it away
no cuz he said cheers and i only heard dizzee rascal say dat and hes from england


Posted by: Scarface30

not the normal crazy-like high volume/intensity I am used to seeing in here, but it's still one heck of a workout dude

I posted a question in the training section about shoes, and since you're the running man, maybe I'll ask you. what should I be looking for in a pair of shoes? I plan on starting sprints come summer, and also more than likely the occasional basketball and soccer game. any decent brands you'd recommend?


Posted by: Witchblade

Ha, I told you you wouldn't stick to the Texas template. The template is made for us ordinary folks, who experience fatigue after a set or three, not warm up.


Posted by: goob

Quote:
Originally Posted by Scarface30 View Post
not the normal crazy-like high volume/intensity I am used to seeing in here, but it's still one heck of a workout dude

I posted a question in the training section about shoes, and since you're the running man, maybe I'll ask you. what should I be looking for in a pair of shoes? I plan on starting sprints come summer, and also more than likely the occasional basketball and soccer game. any decent brands you'd recommend?
I posted in your thread Scar, basically it's comfort + shock absortion.
You weigh under 170lb's right? If so, just get a pair of running shoes from the sports store, asics or sacounys or New balance the best bet. Although running shoes are not going to be good for soccer, in that they don't offer much protection when leathering the ball....

And thanks dude.


Posted by: goob

Quote:
Originally Posted by Witchblade View Post
Ha, I told you you wouldn't stick to the Texas template. The template is made for us ordinary folks, who experience fatigue after a set or three, not warm up.
Damn you Witch, is there anything you don't know.

Your prophecy held true. I just could'nt stick to it, even though it was as heavy as I 've gone, it did'nt feel like I was doing enough......

I blame your program, it's enabled me to do too much......


Posted by: Witchblade

No point in lowering the volume, if you can handle it.


Posted by: goob

Quote:
Originally Posted by Witchblade View Post
No point in lowering the volume, if you can handle it.
True. I'll stick as close to the template for this program as I can, and still feel like I've beaten myself up....


RDL's
250 x 5
250 x 5
250 x 5
250 x 5
250 x 5

DB Press
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5

Hyper's
BW+ 35 x 10
BW+ 35 x 10
BW+ 35 x 10
BW+ 35 x 10

Dips
BW + 35 x 5
BW + 35 x 5
BW + 35 x 5
BW + 35 x 4
BW + 35 x 4

Cable Crunches
100 x 10
100 x 10
100 x 10

Good workout, good numbers all around.


Posted by: SamEaston

Quote:
Originally Posted by danny81 View Post
no cuz he said cheers and i only heard dizzee rascal say dat and hes from england
Yeah, he was copying me

Nice RDL's Goob - astounding weight, that's what ... 2x your body weight almost?? Christ . . .


Posted by: Gazhole

Good looking workouts man.

And dont sweat it - templates are just templates. My program doesnt even follow my own template :P.

Its the basic precepts that are the important parts in this program. The actual levels of volume/intensity/recovery are obviously gonna vary

Looking solid though, hopefully the PRs will come thick and fast!


Posted by: goob

Quote:
Originally Posted by SamEaston View Post
Yeah, he was copying me

Nice RDL's Goob - astounding weight, that's what ... 2x your body weight almost?? Christ . . .
I know, great feeling being able to do that. You probably are'nt far off in similar feats. Especially adding mental cardio sessions to the end of full workouts.....

Quote:
Originally Posted by Gaz

Good looking workouts man.

And dont sweat it - templates are just templates. My program doesnt even follow my own template :P.

Its the basic precepts that are the important parts in this program. The actual levels of volume/intensity/recovery are obviously gonna vary

Looking solid though, hopefully the PRs will come thick and fast!
Thanks dude. I hear you on that. I like this program so far, it's about perfect in terms of volume (well - apart from the PR day, but even that enables me to push hard).

Not only that, nearly all lifts on my second last workouts wer PR's. I just don't list em.


Posted by: goob

Today: 4 miles.

Time: unknown.

Legs still no where near 100%, and won't be without 4+ days off. But i am getting faster, however breathing not at optimum.


Posted by: katt

seems a lot of people have the running bug now... I guess I'd better get with the program.!!

Love the new avi.. it's so you..


Posted by: Scarface30

solid workout goob. those are some very nice RDLs

thanks for the shoe question response, that's a good website. I haven't bought any yet though, still in the process of finding the right pair.


Posted by: tallcall

Quote:
Originally Posted by nadirmg View Post
........ too late to delete my comment?
YouTube Video


Star Trek Time Warp

YouTube Video



Posted by: the other half

things are looking awesome in here.

just remember not to fall while you are running, or you will have a knee that looks likes katts.


Posted by: StanUk

nice work Goob your still on a roll I see!


Posted by: Brutus_G

Quote:
Originally Posted by StanUk View Post
nice work Goob your still on a roll I see!
Goob never stops.


Posted by: goob

Thanks y'all.

Today's workout:

Front Squats
120 x 10
120 x 10
120 x 10
130 x 10

WG Chins
8
8
8

Leg Press
480 x 10
480 x 10
480 x 10
480 x 10

BB Rows
100 x 10
100 x 10
100 x 10

OH Press BB
80 x 10
80 x 10
80 x 10

1 min @ 8 mph
1 min @ 12.5 mph
x 5

This was this wierd recovery day that i can't get used to. Lowered weights felt strange, but it still did the trick.


Posted by: Brutus_G

Well recovery is just part of the game man.


Posted by: Gazhole

Trust me after the recovery day youll feel strong as an ox when it comes to strength day. Its weird but it works. Good session


Posted by: goob

Quote:
Originally Posted by Gazhole View Post
Trust me after the recovery day youll feel strong as an ox when it comes to strength day. Its weird but it works. Good session
Hmm. We shall see. Although you can probably write this off due to the running. As B said, recovery is needed.

Liking the routine though, good stuff gaz.


Posted by: goob

Return of the dreaded, the evil, the beast of two backs....

HIIT

80 m Sprints 90-100% Effort
30-60 second rest.
X 10

Strange, what should have been really realy brutal, actually turned out to be almost easy. Maybe I did'nt push myself enough, or the rest interval was too long. Either way, steady state running felt harder.


Posted by: JailHouse

back to running?! The underground drug seine will never be the same!

Nice progress on the deads!


Posted by: SamEaston

Quote:
Originally Posted by goob View Post
Return of the dreaded, the evil, the beast of two backs....

HIIT

80 m Sprints 90-100% Effort
30-60 second rest.
X 10

Strange, what should have been really realy brutal, actually turned out to be almost easy. Maybe I did'nt push myself enough, or the rest interval was too long. Either way, steady state running felt harder.
It's funny how that happens actually. It used to happen to me too. After training all summer for sprints, we would go into winter training for long distance, and jesus christ on a bike, it was unbearable. I reckon you get used to the fact that you're only going all out for a very short time (in relation to the amount of time you'll run steady state) and so keeping a reasonable pace on for a long time is really hard to start off with.

Plus, you already know what your times/targets were last time you ran that distance, and you're pushing yourself to reach it again. Now that's gotta take it out of you


Posted by: goob

Quote:
Originally Posted by JailHouse View Post
back to running?! The underground drug seine will never be the same!

Nice progress on the deads!

Howdy JH. Yeah, figure I might get back into it, plus i'm competing against Brutus. Hows things?


Posted by: goob

Quote:
Originally Posted by SamEaston View Post
It's funny how that happens actually. It used to happen to me too. After training all summer for sprints, we would go into winter training for long distance, and jesus christ on a bike, it was unbearable. I reckon you get used to the fact that you're only going all out for a very short time (in relation to the amount of time you'll run steady state) and so keeping a reasonable pace on for a long time is really hard to start off with.

Plus, you already know what your times/targets were last time you ran that distance, and you're pushing yourself to reach it again. Now that's gotta take it out of you

Makes sense. I'm way off my best times, but the HIIT will help me get back to it.


Posted by: Brutus_G

Same thing happens to a powerlifter when they go high reps they put to much force into the first 5-7 reps and burn out on 10 when they should be able to get 12 reps.

Quote:
Originally Posted by SamEaston View Post
It's funny how that happens actually. It used to happen to me too. After training all summer for sprints, we would go into winter training for long distance, and jesus christ on a bike, it was unbearable. I reckon you get used to the fact that you're only going all out for a very short time (in relation to the amount of time you'll run steady state) and so keeping a reasonable pace on for a long time is really hard to start off with.

Plus, you already know what your times/targets were last time you ran that distance, and you're pushing yourself to reach it again. Now that's gotta take it out of you



Posted by: Scarface30

great stuff in here man. I am not surprised with your running capacity that that HIIT session didn't destroy you!

how do you feel about HIIT as a way of cardio? or is that a dumb question, lol


Posted by: goob

Quote:
Originally Posted by Scarface30 View Post
great stuff in here man. I am not surprised with your running capacity that that HIIT session didn't destroy you!

how do you feel about HIIT as a way of cardio? or is that a dumb question, lol

Thanks Scar.

I don't know if it is more or less effective. What it does do is enable you to up your VO2 max, and as a result running distance becomes easier and faster. The next 4 mile I do (provided my legs hold up) will definately beat 30 minutes.

At the momment, I find it easier, and perversly, am actually enjoying it......


Posted by: goob

RDL's
270 x 3
270 x 3
270 x 3
270 x 2

DB Press
90 x 3
90 x 3
90 x 3
90 x 3

Hyper Ext
BW + 40 x 8
BW + 40 x 8
BW + 40 x 8

Dips
BW+ 42.5 x 4
BW+ 42.5 x 4
BW+ 42.5 x 4
BW+ 42.5 x 4

Cable Crunches
110 x 8
110 x 8
110 x 8

Improvement in all areas except DB bench. Still not used to this low volume, but responding well to super heavy moves.


Posted by: DOMS

Great workout, goob!

I really like low rep workouts. Nothing makes my body grow faster. Well, except perhaps for HIT.


Posted by: tallcall

dats som good stuff iight tere

i tink i tuk dannys keybard my bad




Posted by: JailHouse

Quote:
Originally Posted by goob View Post
Howdy JH. Yeah, figure I might get back into it, plus i'm competing against Brutus. Hows things?
Doin good nowa dayz.. Ive been running back in forth to my gym recently to get in to the running game.
Your RDLs are nice!


Posted by: SamEaston

Quote:
Originally Posted by tallcall View Post
dats som good stuff iight tere

i tink i tuk dannys keybard my bad
Funny as fuck


Posted by: tallcall

Quote:
Originally Posted by SamEaston View Post
Funny as fuck



Posted by: nadirmg

wow, goob! that is some serious weight you're moving.
+42.5 dips??

i moved up to 22.5 the other day and i though i was doing good but... damn!


Posted by: Brutus_G

"low volume" lol. Those dips are really up there man keep that shit up!


Posted by: goob

Quote:
Originally Posted by DOMS View Post
Great workout, goob!

I really like low rep workouts. Nothing makes my body grow faster. Well, except perhaps for HIT.
Yeah, it's strange. Goes against my usual volume^95million workout equation.
Quote:
Originally Posted by TC

dats som good stuff iight tere

i tink i tuk dannys keybard my bad
In comprehension of this assay of chaff, one hast predicate one's self in typing with Maniclion's typewriter.

Quote:
Originally Posted by nads
wow, goob! that is some serious weight you're moving.
+42.5 dips??

i moved up to 22.5 the other day and i though i was doing good but... damn
Thanks Nads. Word to your mother. No. really, tell her I'll get the money I owe...

Thats the best I've done, but in all honestly you are on some curve of improvement. You seem to be getting very strong, very fast.

"
Quote:
Originally Posted by B
low volume" lol. Those dips are really up there man keep that shit up!
Yeah texas rules, it seems like my good streak is still going. Not only that, but i'm eating under maintanence.


Posted by: goob

Today: HIIT

100 m sprint 95% max effort.
Rest 30 seconds.
Repeat x 10

Easy (ish)


Posted by: the other half

i think you are having way to much fun with your workouts. just add 20 lbs. to all your exercises and go for it. really it works.


Posted by: danzik17

Hows Week 3 working out for you?

Just started first day of Week 1, so I'm looking forward to banging out some bigger numbers.


Posted by: Gazhole

You're making awesome progress, dude


Posted by: goob

Quote:
Originally Posted by the other half View Post
i think you are having way to much fun with your workouts. just add 20 lbs. to all your exercises and go for it. really it works.
....that's not too far off what I have been doing so far.

Quote:
Originally Posted by danzik
Hows Week 3 working out for you?

Just started first day of Week 1, so I'm looking forward to banging out some bigger numbers.
Noticed, you've made a great start, and you won't regret it. I'm doing the heaviest lifts, almost across the board that I've ever done. The low volume/ super heavy day is fun. Does go against my volume^45million philosophy though.

Still don't like the recovery day though.

Quote:
Originally Posted by Gaz
You're making awesome progress, dude
Cheers dude, best ever really. Good program.

At your sig, wait, ....maybe that should be


Posted by: thewicked

nice log in here buddy...haha you guys are hilarious.


Posted by: Gazhole

Quote:
Originally Posted by goob View Post

Cheers dude, best ever really. Good program.

At your sig, wait, ....maybe that should be

Oh calm down, if you were dyslexic you wouldnt have a problem with it :P

And awesome, glad to hear it

Hows things generally? Running seems to be going well as well as the lifting!


Posted by: goob

Quote:
Originally Posted by thewicked View Post
nice log in here buddy...haha you guys are hilarious.
cheers dude. It's usually a bit more humerous in here. Usually the sort of thing no-one else wants in their journal ends up in here......


Posted by: goob

Quote:
Originally Posted by Gazhole View Post
Oh calm down, if you were dyslexic you wouldnt have a problem with it :P

And awesome, glad to hear it

Hows things generally? Running seems to be going well as well as the lifting!
I must have posted that about 16 times in scar's journal, and another 10 times elsewhere. Must be some kind of record. Definately the best smiley.

Yeah, the running is getting better, but it + weights is wreaking havoc on me.


Posted by: Gazhole

You love it really!

I was pleasantly surprised with the tiredness ensuing from the workout today. Its always wankering after a layoff.

I swear, 5x5 isnt miles away from 4x6 but its at least twice as difficult.


Posted by: thewicked

Quote:
Originally Posted by goob View Post
cheers dude. It's usually a bit more humerous in here. Usually the sort of thing no-one else wants in their journal ends up in here......
haha hey man good times is good times no matter where they happen! or at least that's what she tells me..


Posted by: Gazhole

I second what goob said...our journals are kinda 60%-40% in favour of random insults, dirty jokes, and badly photoshopped pictures of me and sheep.


Posted by: goob

Quote:
Originally Posted by Gazhole View Post
I second what goob said...our journals are kinda 60%-40% in favour of random insults, dirty jokes, and badly photoshopped pictures of me and sheep.
Yeah, for a while it was like one workout per 3 pages of abuse and random offensive humour.


Posted by: Gazhole



I remember that, that was awesome. I totally forgot it was a workout journal.


Posted by: goob

^^^ The good ol' days.

This journal should never loose it's modus operandi. If I ever leave, use it as a battleground, or dumping ground for offensive humour.

We need more humour.


Posted by: nadirmg

check it out, yo! you can share a name with the dance, 'boogie woogie'!

YouTube Video


slick, bro


Posted by: goob

You've been warned.


Posted by: nadirmg

lol well goob, you win. nobody i can think of would be stupid enough to bring that upon themselves knowingly.

except for danny.


Posted by: Brutus_G

Quote:
Originally Posted by goob View Post
You've been warned.
LOL. Good stuff on the sprints G.


Posted by: goob

Front Squats
160 x 5
160 x 5
160 x 5
160 x 5
160 x 4

Chins CG
BW + 20 x 5
BW + 20 x 5
BW + 20 x 5
BW + 20 x 4
BW + 20 x 3

Leg Press
520 x 5
520 x 5
520 x 5
520 x 5
520 x 5

BB Rows
120 x 5
120 x 5
120 x 5
120 x 5 (2 half reps)
120 x 5 (3 Half