Better the devil than goob... [Forum Archive]

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Better the devil than goob...

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Posted by: goob

Saturday:

Warmup: 1 mile jog
10 x 100 M sprints.
30 second rest between.
Total dur: 8 minutes.
Warm down: 1 mile jog
*(Total Dur of session: 25 minutes)

Getting good at this shit. (This was done on no carbs, almost no food)

Posted by: Gazhole

Fuck, thats a LOT of sprints. How the hell did you not die? Superb fitness levels, man!

Posted by: goob

Quote:

Originally Posted by Gazhole

Fuck, thats a LOT of sprints. How the hell did you not die? Superb fitness levels, man!

I did. This broadcast is brought to you by Hell.com.

Thanks dude. I'm getting good at it. Legs suffer badly for it. Not sure what is better, steady state at a good pace for about 30 mins, or 8 minutes of torture courtesy of HIIT for fat loss. (Age old debate....)

Posted by: SamEaston

Quote:

Originally Posted by goob

Quote:

Originally Posted by goob

Not sure what is better, steady state at a good pace for about 30 mins, or 8 minutes of torture courtesy of HIIT for fat loss. (Age old debate....)

Nah, you don't need to lose any more fat Goob. You're just a shadow of your former self in that picture ...

Posted by: SamEaston

Quote:

Originally Posted by goob

It's a long way from my standard issue volume x 900,000 style, but it certainly works like a one-legged, deformed hooker trying to make ends meet.

Christ, that shit's funny

Posted by: goob

Quote:

Originally Posted by SamEaston

Nah, you don't need to lose any more fat Goob. You're just a shadow of your former self in that picture ...

I'm also black in that picture. Should have used suncream.

I was doing some penismetric training when that snap was taken. For some reason, they tried to throw me out of the gym.

Posted by: nadirmg

whats up, homesclice? those sprints are incredible. one thing's for sure. i will not be catchin up to you on those. because i fuggin' hate cardio unless it's on a bike.

Posted by: countryboy

I need to start running... Jumping to conclusions just ain't cutting it

Nice job on the sprints..!

Posted by: goob

Quote:

Originally Posted by nadirmg

whats up, homesclice? those sprints are incredible. one thing's for sure. i will not be catchin up to you on those. because i fuggin' hate cardio unless it's on a bike.

Yeah, ain't nobody who could catch me on them.

Quote:

Originally Posted by CB

I need to start running... Jumping to conclusions just ain't cutting it

Nice job on the sprints

Haha. Nice.

Thanks CB, you should check out Builts blog on cardio for ideas, it's good.

Posted by: goob

Front Squats
120 x 8
175 x 4
175 x 4
175 x 4
175 x 4

Chins
WG
5
CG
BW + 30 x 4
BW + 30 x 4
BW + 30 x 4
BW + 30 x 4
BW + 30 x 4

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

BB Rows
130 x 4
130 x 4
130 x 4
130 x 4

Face Pulls/ Lying Rows ( No rest superset)
100 x 7 / 100 x 7
100 x 7 / 100 x 7
100 x 7 / 100 x 7

Strange workout. Effective, but did'nt feel all that hard even though it was.

Posted by: goob

Fuck.

Just realised I did the wrong workout. Right rep range, but wrong goddamn workout.

How the jesus mary and all things holy did I manage to do that? What a cheesedick.

Posted by: Scarface30

great sprinting my man! I am going to start those once I get back to Halifax, only for cardio purposes though. I hate long drug-out cardio sessions, so the short and sweet is the way to go for me.

great workout too by the way, those are some nice chins!

Posted by: DOMS

Quote:

Originally Posted by goob

Fuck.

Just realised I did the wrong workout. Right rep range, but wrong goddamn workout.

How the jesus mary and all things holy did I manage to do that? What a cheesedick.

You should be ashamed! I would never do anything like that.

These things happen, goob. A "wrong" workout is far better than no workout. And a good workout it was!

Posted by: JailHouse

Nice job on the chins. I usually gotta do those 1st or I'm fucked!

Posted by: Brutus_G

Like JH said good job on the chins brother G.

Posted by: SamEaston

Insane front squats Goob. You've really nailed them huh?! How long do you rest out of interest?

Posted by: goob

Quote:

Originally Posted by Scarface30

great sprinting my man! I am going to start those once I get back to Halifax, only for cardio purposes though. I hate long drug-out cardio sessions, so the short and sweet is the way to go for me.

great workout too by the way, those are some nice chins!

Thanks Scar. HIIT is great, it almost feels easy at times.

Quote:

Originally Posted by DOMS

You should be ashamed! I would never do anything like that.

These things happen, goob. A "wrong" workout is far better than no workout. And a good workout it was!

You're right of course, but I've gone down to 2 workouts a week - got rid of that recovery day, which I felt benefitted me not. HIIT and cardio takes its place. So it was kind of imperative to get the right workout. Fuck it, nevermind. Still was a good one though...

Quote:

Originally Posted by JH

Nice job on the chins. I usually gotta do those 1st or I'm fucked!

Thanks JH. Weighted for low reps is actually quite easy.

Quote:

Originally Posted by B

Like JH said good job on the chins brother G.

Thanks B!

Quote:

Originally Posted by Sam

Insane front squats Goob. You've really nailed them huh?! How long do you rest out of interest?

Depends on how I feel. In a turbo mode, up-for-it type beast mode, down to about a minute. A more lethargic, not firing on all cylinders type mode, between 1 and 2 mins.

They are starting to get hard. Getting back to full height on the last one is getting risky.

Posted by: countryboy

... still a great workout!

Good Job!

Posted by: goob

Quote:

Originally Posted by countryboy

... still a great workout!

Good Job!

Thanks CB!!!!

Today: 4 mile run. Time: 30:54. On almost no food, could have beaten 30, if I 'd ate properly.

Wanted to do HIIT but there was soccer being played on the track. Bastards.

Posted by: nadirmg

geez dude. 175 lb front squats?? i wonder if i could even hold that much on my shoulders...

so 4 miles on no food? what's 'no food'? certainly you don't mean 0 calories, right???

Posted by: JailHouse

How goob does front squats

Posted by: nadirmg

omg don't give him ammo....

Posted by: Scarface30

nice running man

hopefully some day I'll be able to run that well...

Posted by: the other half

shit it kills me when i work to long without eating, i cant imagine what it is like to run 4 miles when you are starving. or was there a burger stand at the end of the run.

Posted by: goob

Quote:

Originally Posted by nadirmg

geez dude. 175 lb front squats?? i wonder if i could even hold that much on my shoulders...

so 4 miles on no food? what's 'no food'? certainly you don't mean 0 calories, right???

Well, probably about 50. I hard an omlette with one egg and 3 whites. Still, that was 3 hours before.

Quote:

Originally Posted by JH

How goob does front squats

Word. I can fit a lot onto that...er.. bar.

Quote:

Originally Posted by Nads

omg don't give him ammo....

Haha, Jailhose gives as good as he gets. Looking through this journal, you'll see a few JH specials....

Quote:

Originally Posted by scar

nice running man

hopefully some day I'll be able to run that well...

Thanks Scar. You'll be sprinting past that very soon...

Quote:

Originally Posted by OH

shit it kills me when i work to long without eating, i cant imagine what it is like to run 4 miles when you are starving. or was there a burger stand at the end of the run.

I said before the run right?

On the way round I had a Big mac meal, a red curry, 2 pizzas and 12 beers.

Posted by: goob

Today: HIIT

10 x 100 m sprints
30 sec rest between

Easy.............................................i sh.

Posted by: katt

Quote:

Originally Posted by goob

On the way round I had a Big mac meal, a red curry, 2 pizzas and 12 beers.

Whats a red curry?

Posted by: JailHouse

only 12 beers you must be cutting again.

Posted by: nadirmg

Quote:

Originally Posted by goob

Well, probably about 50. I hard an omlette with one egg and 3 whites. Still, that was 3 hours before.

yep. no food.

Posted by: the other half

Quote:

Originally Posted by JailHouse

only 12 beers you must be cutting again.

Posted by: goob

Quote:

Originally Posted by katt

Whats a red curry?

Thai Red Chicken Curry Recipe

Quote:

Originally Posted by JH

only 12 beers you must be cutting again.

7 before lifting, and 5 after.

Quote:

Originally Posted by nads

yep. no food.

Nearly zero....

Posted by: goob

Today:

RDL's
270 x 5
272.5 x 5
272.5 x 5
272.5 x 5
272.5 x 5

DB Press
90 x 5
90 x 5
90 x 5
90 x 5
90 x 3

Hyper's
BW + 45 x 10
BW + 45 x 10
BW + 45 x 10

Dips
BW + 45 x 5
BW + 45 x 5
BW + 45 x 5
BW + 45 x 5
BW + 45 x 3

Good workout. Pretty tough, RDL's hard at those reps.

Posted by: Brutus_G

good chest and back day G. Out of curiosity what bodyparts are your weak points?

Posted by: katt

I don't think he has any weak points?????

Posted by: JailHouse

Quote:

Originally Posted by Brutus_G

good chest and back day G. Out of curiosity what bodyparts are your weak points?

His cock squats are only about 135.

vary nice lifts goob! You sir are the strong "MO FO".

Posted by: goob

Quote:

Originally Posted by Brutus_G

good chest and back day G. Out of curiosity what bodyparts are your weak points?

See below...

Quote:

Originally Posted by katt

I don't think he has any weak points?????

Haha, thanks a lot katt!! Despite what most think, I am just a mere mortal. Blessed with heavenly good looks ofcourse, but mortal all the same.
I guess biceps, as I hardly ever do isolation work, arms are'nt all that well developed. And I guess, ego size regulator is a bit underdeveloped ...

Quote:

Originally Posted by JH

His cock squats are only about 135.

vary nice lifts goob! You sir are the strong "MO FO".

True. Only because it's so long. It's hard to balance the weight on such a long instrument.

Thanks JH!.

Posted by: thewicked

Quote:

Originally Posted by the other half

haha i was thinking the same thing..the way good drinks that beer..he'd make a good fishing buddy!

or quality entertainment... either way! HAHA

good work in here as usual goob... keep it up big'n!

Posted by: goob

Quote:

Originally Posted by thewicked

haha i was thinking the same thing..the way good drinks that beer..he'd make a good fishing buddy!

or quality entertainment... either way! HAHA

good work in here as usual goob... keep it up big'n!

Thanks Wicked! Yeah, I reckon if we went fishing, we'd have to go after a blue whale with your strength. Or Jaws.

Posted by: SamEaston

Flying visit from me Goob, or to stoop to your level ... a quick in and out ...

Posted by: goob

Quote:

Originally Posted by SamEaston

Flying visit from me Goob, or to stoop to your level ... a quick in and out ...

Thats the Sam I know.....

Hows life?

Posted by: goob

Sunday workout: Oh here they're be tigers...

RDL's
280 x 3
280 x 4
280 x 4
280 x 4
280 x 4

DB Press
95 x 4
95 x 4
95 x 3
95 x 3

Hyper's
BW + 50 x 8
BW + 50 x 8
BW + 50 x 8

Dips
BW + 45 x 5
BW + 45 x 5
BW + 45 x 5
BW + 45 x 3
BW + 45 x 2

CG Chins
6
WG Chins
6
Pullups
8

Done. Dusted. Damaged.

Posted by: goob

Thoughts: Increased leg workouts have made my lower half stronger, but the payoff is that I can't run as fast over time. I'm 4 minutes off my best 4 mile times. But that dose'nt matter much, HIIT is quicker and more fun.

Added 100+lb's to my deadlift since January. Is this good, or bad, average? 300lb target next (for reps).

Next programme is going to involve a strength day, at least one. part of Texas method is that it has one day on 3x3 reps (although for me it becomes 4 x 4...). I love this day, and it does not seem as hard as 5 x 5.

Posted by: Brutus_G

Quote:

Originally Posted by goob

Thoughts: Increased leg workouts have made my lower half stronger, but the payoff is that I can't run as fast over time. I'm 4 minutes off my best 4 mile times. But that dose'nt matter much, HIIT is quicker and more fun.

Added 100+lb's to my deadlift since January. Is this good, or bad, average? 300lb target next (for reps).

Next programme is going to involve a strength day, at least one. part of Texas method is that it has one day on 3x3 reps (although for me it becomes 4 x 4...). I love this day, and it does not seem as hard as 5 x 5.

A 100 pounds is good any way you look at it. Yeah Hiit is nice because you dont have to spend so much time doing shit, your in and out.

Posted by: tallcall

Quote:

Originally Posted by JailHouse

How goob does front squats

What??? Is there any other way to do them? This is how I always did them.

Posted by: tallcall

Good luck on getting those deadlifts up there! I do about 325 for power right now and in about a week I'm going to try and move it up to 335.

Posted by: Brutus_G

Quote:

Originally Posted by tallcall

What??? Is there any other way to do them? This is how I always did them.

LOL that's hard core bro!

Posted by: goob

Quote:

Originally Posted by Brutus_G

A 100 pounds is good any way you look at it. Yeah Hiit is nice because you dont have to spend so much time doing shit, your in and out.

Quote:

Originally Posted by tc

Good luck on getting those deadlifts up there! I do about 325 for power right now and in about a week I'm going to try and move it up to 335.

Thanks guys. It's fast becoming my favourite lift.

Posted by: goob

Power Cleans
110 x 5
110 x 5
110 x 5
110 x 5

Millitary Press
100 x 10
100 x 10
100 x 10
100 x 10

BB Rows
120 x 10
120 x 10
120 x 10
120 x 10

Push up ladder
30
20
14
9
10
10
5
Total: 100

BB Curls
80 x 6
80 x 6
80 x 6
80 x 6

Inpromptu workout. Push up ladder was tough.

Posted by: soxmuscle

Quote:

Originally Posted by goob

Push up ladder was tough.

If you think the push up ladder is tough, try out the deck of cards workout that Danny suggested

Oh and, you've added 100 lbs to your deadlift.. who gives a shit if your down a little bit on your 4 mile run? That's impressive stuff.

P.S: Deadlifts are my favorite exercise as well.

Posted by: goob

Quote:

Originally Posted by soxmuscle

If you think the push up ladder is tough, try out the deck of cards workout that Danny suggested

Oh and, you've added 100 lbs to your deadlift.. who gives a shit if your down a little bit on your 4 mile run? That's impressive stuff.

P.S: Deadlifts are my favorite exercise as well.

Thanks sox. You're bang on too. Deadlifts are way more fun and more effective than running anyway.

That deck of cards thing sounds great. I'm going to try that out soon.

Posted by: JailHouse

Thats a good work out, strong mofo.

Posted by: Brutus_G

I love the numbers you power house only thing i think you should work on is your power cleans that number is low in comparison to your deadlifts.

Posted by: KelJu

Quote:

Originally Posted by goob

100lbs is huge. Hell I never did add 100lbs to my deadlift in the entire time I deadlifted. That is a hell of an accomplishment.

Posted by: danzik17

Quote:

Originally Posted by goob

Thanks sox. You're bang on too. Deadlifts are way more fun and more effective than running anyway.

That deck of cards thing sounds great. I'm going to try that out soon.

Wait wait wait. Danny suggested something and you think it's a good idea?

I freaking stop reading the forums for two days and I don't know you anymore

Posted by: goob

Quote:

Originally Posted by JailHouse

Thats a good work out, strong mofo.

TY TY.

Quote:

Originally Posted by B

I love the numbers you power house only thing i think you should work on is your power cleans that number is low in comparison to your deadlifts.

Thanks B. I only ever do power cleans once in a blue moon. I could do better with them if I did them more often. But your right. They do suck.

Quote:

Originally Posted by Kelju

100lbs is huge. Hell I never did add 100lbs to my deadlift in the entire time I deadlifted. That is a hell of an accomplishment.

Thanks dude. It's become my favourite lift, 300lb's for reps soon.

Quote:

Originally Posted by Danzik

Wait wait wait. Danny suggested something and you think it's a good idea?

I freaking stop reading the forums for two days and I don't know you anymore

wait.....danny suggested it????

Posted by: goob

Front Squats
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5

Chins
BW + 27.5 x 5
BW + 27.5 x 5
BW + 27.5 x 5
BW + 27.5 x 4
BW + 27.5 x 3
WG
BW x 5

Leg Press
540 x 5
540 x 5
540 x 5
540 x 5
540 x 5

BB Rows
130 x 5
130 x 5
130 x 5
130 x 5
130 x 5

Surprisingly good workout...........did'nt really feel like it.

Posted by: Brutus_G

Nice front squats and chins G. What's the weight right now?

Posted by: nadirmg

agree with brutus. nice work, goob. those chins musta been rough.

Posted by: JailHouse

good fronts thur. Are you gunna try back squats again any time soon?

Posted by: goob

Quote:

Originally Posted by Brutus_G

Nice front squats and chins G. What's the weight right now?

Thanks. About 159lb's.

Quote:

Originally Posted by Nads

agree with brutus. nice work, goob. those chins musta been rough.

Actually not that bad. I find low rep heavy chins easier than high rep bodyweight...

Quote:

Originally Posted by JH

good fronts thur. Are you gunna try back squats again any time soon?

THur??? Maybe, might put them in the new program.

Posted by: goob

RDL's
282.5 x 4
282.5 x 4
282.5 x 4
282.5 x 4
282.5 x 4

DB Press
95 x 4
95 x 4
95 x 4
95 x 4

Hyper's
BW + 45 x 10
BW + 45 x 10
BW + 45 x 10

Dips
BW + 50 x 4
BW + 50 x 4
BW + 50 x 4
BW + 50 x 4
BW + 50 x 3
BW + 50 x 2.5

Not bad, was tired. Should have been worse than it was.

Posted by: Brutus_G

Whats this 2.5 shit i know you had 3 in you. Still gotta give you props no pussy moevments and all ball busting action great stuff G.

Posted by: the other half

ya what's up with the .5, im gonna start counting all of mine now. course i get those on my warmup sets.

killer numbers, i would be happy with that workout.

Posted by: danzik17

God how am I going to catch up

Posted by: goob

Quote:

Originally Posted by Brutus_G

Whats this 2.5 shit i know you had 3 in you. Still gotta give you props no pussy moevments and all ball busting action great stuff G.

Thanks B. Don't know why I listed the .5. Guess if was to show that I failed on it. If I'd known you fuckers would kick up such a fuss about it.........

Quote:

Originally Posted by OH

ya what's up with the .5, im gonna start counting all of mine now. course i get those on my warmup sets.

killer numbers, i would be happy with that workout.

Thanks dude. Numbers were ok.

Quote:

Originally Posted by Dan

God how am I going to catch up

.....

Posted by: goob

Front Squats
195 x 1
175 x 5
180 x 5
180 x 5
180 x 5

Chins
WG
5
CG
BW + 32.5 x 5
BW + 32.5 x 5
BW + 32.5 x 5
BW + 32.5 x 4
BW + 32.5 x 3

Leg Press
540 x 4
540 x 4
540 x 4
540 x 4

BB Rows
140 x 5
140 x 5
140 x 4
140 x 3

Time: 26 minutes. Holy shit this was tough.

Was speaking to some guys I sometime see at the gym while I loaded up the front squat bar, but I did'nt pay attention to the amount of weight that i put on. Turns out it was way more than I'd done before, and I only just managed it. Guess I know what my 1RM front squat is now.... What a fucktard.

Posted by: DOMS

Quote:

Originally Posted by goob

Was speaking to some guys I sometime see at the gym while I loaded up the front squat bar, but I did'nt pay attention to the amount of weight that i put on. Turns out it was way more than I'd done before, and somehow I managed it. Guess I know what my 1RM front squat is now.... What a fucktard.

Are you kidding?! Screwing up the numbers is one of my favorite ways of hitting new PRs.

A very solid workout, goob!

Posted by: danzik17

Nice unintentional PR

You'll definitely be hitting 200+ 1RM max like freaking next week at this rate. Good stuff.

Posted by: JailHouse

your dips and chins are strong as a mofo bro

Posted by: Mista

How do you like front squats? I have never tried them.

Posted by: Brutus_G

HAHA i love the not paying attention PR! Always happens to me on bench and on deads. Good work man!

Posted by: soxmuscle

Hey atleast you didn't put different amounts of weight on each side of the bar. I've been in conversation and on accident left either 2.5's, 5's, or 10's off of each side.

Injury waiting to happen..

Good workout.

Posted by: katt

Nice weights on the front squats gooby do!! I really prefer those opposed to back squats, probably because my depth is better and I feel I get a better stretch all the way around... my back squats pretty much suck..

Posted by: goob

Quote:

Originally Posted by DOMS

Are you kidding?! Screwing up the numbers is one of my favorite ways of hitting new PRs.

A very solid workout, goob!

Thanks DOMS. It was colon ejection material.

Quote:

Originally Posted by Dan

Nice unintentional PR

You'll definitely be hitting 200+ 1RM max like freaking next week at this rate. Good stuff.

Thanks Dan, ain't no way I'm trying another 1RM, ot visions of being folded up under the bar like a rickets striken Quasimodo.

Quote:

Originally Posted by JH

your dips and chins are strong as a mofo bro

Quote:

Originally Posted by mista

How do you like front squats? I have never tried them.

Great! One of the best all round exersices ever. You feel it everywhere. The only thing is the heavier you go, it plays havoc with your wrists.

Quote:

HAHA i love the not paying attention PR! Always happens to me on bench and on deads. Good work man

Quote:

Originally Posted by sox

Hey atleast you didn't put different amounts of weight on each side of the bar. I've been in conversation and on accident left either 2.5's, 5's, or 10's off of each side.

Injury waiting to happen..

Good workout.

Ha, that's exactly what I did last time on front squats. Not only that, I did 5 x5 with more weight on my left side without noticing, 10lb's too.
I was wondering why my left side felt weaker, and just figured I'd work on it more. Felt like a complete penis when I realised the problem...

Quote:

Nice weights on the front squats gooby do!! I really prefer those opposed to back squats, probably because my depth is better and I feel I get a better stretch all the way around... my back squats pretty much suck..

Thanks katt. I hear you on that. I remember someone actually commented that they'd never seen someone go so low, but I was'nt even oing quite ATG.

Posted by: goob

Saturday: Where I lay my hat is my home...

RDL's
285 x 4
285 x 4
285 x 4
285 x 4
285 x 4

Dips
BW + 50 x 5
BW + 50 x 5
BW + 50 x 5
BW + 50 x 5
BW + 50 x 3
BW + 50 x 2

Hyper's
BW + 45 x 12
BW + 45 x 12
BW + 45 x 12

DB Press
90 x 5
90 x 5
90 x 4
90 x 5
90 x 5

Felt quite easy. Heavy weight low rep is definately the way to go.

Posted by: goob

Ok. Time for a new program.

Any sugestions?

I'm liking this heavy/ low rep combo. Seems to be working.

Posted by: Witchblade

What are your goals? Low reps are good for strength, but inferior for mass.

Posted by: Brutus_G

When you say DB press is that a bench press?

Posted by: goob

Quote:

Originally Posted by Witchblade

What are your goals? Low reps are good for strength, but inferior for mass.

On a cut at the moment. I find lifting really heavy has helped this more than other applications. I don't really want to go to HIT, or cardio intensive stuff. I still seem to be getting stronger despite the lack of calories.

Main goals: Get stronger, get shredded. (Without cardio.) Mass is not important.

Posted by: goob

Quote:

Originally Posted by Brutus_G

When you say DB press is that a bench press?

Ayit dawg.

Posted by: danzik17

Quote:

Originally Posted by goob

If you like this program, why not just run another cycle? Switch up the exercises of course, but do the same basic template.

Posted by: JailHouse

I like low reps also goob. Ive been thinking about westside for a while now.

Posted by: Brutus_G

Quote:

Originally Posted by goob

Ayit dawg.

? Im so fucking confused.

Posted by: goob

Quote:

Originally Posted by danzik17

If you like this program, why not just run another cycle? Switch up the exercises of course, but do the same basic template.

Hmm. This may not be a bad idea.

Quote:

Originally Posted by JH

I like low reps also goob. Ive been thinking about westside for a while now.

This is also a good idea. I'm not totally sure what the deal is with westside.

Quote:

Originally Posted by B

? Im so fucking confused.

Don't worry, so am I.

Posted by: Brutus_G

Quote:

Originally Posted by goob

Hmm. This may not be a bad idea.

This is also a good idea. I'm not totally sure what the deal is with westside.

Don't worry, so am I.

LOL

Posted by: goob

Quote:

Originally Posted by Brutus_G

LOL

Now I'm really confused.

Posted by: JailHouse

wtf Goob, youve been slakin or jackin?

Posted by: goob

Quote:

Originally Posted by JailHouse

wtf Goob, youve been slakin or jackin?

Slack jackin....

RDL's
285 x 5
285 x 5
285 x 4
285 x 4
285 x 3

DB Press
95 x 5
95 x 4
95 x 4
95 x 4
95 x 4

Hypers
BW + 45 x 10
BW + 45 x 10
BW + 45 x 10

Dips
BW + 50 x 5
BW + 50 x 5
BW + 50 x 5
BW + 50 x 5
BW + 50 x 5

Good workout.

Posted by: tallcall

Quote:

Originally Posted by goob

I like slack jacking! It satisfies my need to slack off and jack off at the same time - now that's what I call a superset!

I absolutely love your dips (bow chicka bow wow - cue the cheesy porn music...

)! Good work all around.

Posted by: Brutus_G

Good work G! The dips are PRs right?

Posted by: the other half

i would agree with TC, but to make it alittle more of a superset, y not throw in some mackin also. that is what i would call a "cum"plete workout.

back to the real workout, killer dips, i need to do those first and see what i can do for weighted ones.

Posted by: goob

Quote:

Originally Posted by tallcall

)! Good work all around.

Haha, thanks TC.

Slack jackin: Jerking off, while smoking a bong.

Source: Maniclion's encyclopedia.

Quote:

Originally Posted by B

Good work G! The dips are PRs right?

Er....I think so, it's about the heaviest I've done for most reps.

Quote:

Originally Posted by OH

would agree with TC, but to make it alittle more of a superset, y not throw in some mackin also. that is what i would call a "cum"plete workout.

back to the real workout, killer dips, i need to do those first and see what i can do for weighted ones.

Slack jackin with a little mackin? What would katt say if she new that's how you filled your days off....?

You would easily beat those dips.

Posted by: soxmuscle

Quote:

Originally Posted by goob

Good workout.

I've had better...

Posted by: thewicked

still looking solid goob! haha even in your whitty comebacks!

good work man

Posted by: SamEaston

Quote:

Originally Posted by katt

I agree with you Katt. Front squats are better for me too. In fact, i can't ever see me doing back squats again. Isn't it something to do with the length of your thighs in proportion to your torso or something that makes it more or less comfortable to do front squats?? I dunno, maybe im just talking out of my ass ... wouldn't be the first time.

Quote:

Originally Posted by goob

Saturday: Where I lay my hat is my home...

For a second i thought that said where i lay my lats is my home ... which would also work i suppose

Tremendous going on the dips mate, jeez your front delts must be massive! I almost died when i saw the 195lb Front Squat there too, with no build up. I thought WTF is he doing, then realised that you didn't know either

Amazing way to find out your 1RM though. You'll be pushing yourself to do that weight for 2 in no time, and you know it.

Low reps + high weight is the shit. I love it, but i always end up with little niggling complaints by the end of such programs. Take care of yourself and you'll be fine

Posted by: goob

Quote:

Originally Posted by soxmuscle

I've had better...

Quote:

Originally Posted by wicked

still looking solid goob! haha even in your whitty comebacks!

good work man

Thanks dude. I use P/RR/S for the comebacks.

Quote:

For a second i thought that said where i lay my lats is my home ... which would also work i suppose

Yeah. What a muppet i am.

High reps/ Low weights seems the way to go. the path is lit up like the neon lights advertising soxmuscles rusty sherriffs badge....

Posted by: JailHouse

I shoulda known you were up to know good.

Whats up with the westside connection? I'm lookin shit up about it right now im really thinking about it.

Posted by: goob

Quote:

Originally Posted by JailHouse

I shoulda known you were up to know good.

Whats up with the westside connection? I'm lookin shit up about it right now im really thinking about it.

Same here. The low rep/ high weight combo is gold. Gone are the days of mad as fuck million set workouts. This seems to be the best yet (as much as i hate giving Gaz props.....he knows his stuff. Texas works damn well).

WEstside seems like the natural succsesor. Only one problem......no spotter. It would have to be diluted for me. 1-3RM's are out of reach.

Must come up with a similar adapted alternative.

BTW JH, you should try Texas method, if you can dig going down to 3 workouts a week. Really is a Very good program.

Posted by: goob

Front SquATS
150 x 10
185 x 4
185 x 4
185 x 4
185 x 4
185 x 4

Chins
BW + 35 x 5
BW + 35 x 5
BW + 35 x 5
BW + 35 x 5
BW + 35 x 4
WG BW x 6

Leg Press
540 x 4
540 x 4
540 x 4
540 x 4
540 x 4

BB Rows
140 x 4
140 x 4
140 x 4
140 x 4
140 x 4

Not bad if I don't say so myself. On a calorific defecit, so that made it much harder.

Posted by: JailHouse

Quote:

Originally Posted by goob

ya texas has work nice with you i must say. and gaz is a sheep molesting genies.
for you lack of a spotter you need to use the power rack bro no need for a spotter.

Posted by: goob

Quote:

Originally Posted by JailHouse

ya texas has work nice with you i must say. and gaz is a sheep molesting genies.
for you lack of a spotter you need to use the power rack bro no need for a spotter.

Whats the power rack? Is that like a smith machine?

Haha...Gaz as a sheep molesting Genie!!!!

Posted by: JailHouse

Quote:

Originally Posted by goob

Whats the power rack? Is that like a smith machine?

Haha...Gaz as a sheep molesting Genie!!!!

LMFAO!!! Only you have to rub a sheeps cock then Gaz magically appearers from the sheeps asshole to grant you 3 perverted wishes.

just set a bench under it and set the pins low. and if the weight is to much you can push the bar on to the pins.

Posted by: goob

Quote:

Originally Posted by JailHouse

LMFAO!!! Only you have to rub a sheeps cock then Gaz magically appearers from the sheeps asshole to grant you 3 perverted wishes.

just set a bench under it and set the pins low. and if the weight is to much you can push the bar on to the pins.

Haha....What a disturbing image.

Looks like the journal is getting back to the filth again.....

Cool, I could use that, westside might be a possibillity then....

Posted by: JailHouse

Quote:

Originally Posted by goob

Haha....What a disturbing image.

Cool, I could use that, westside might be a possibillity then....

LOL!

Posted by: Brutus_G

Putting up Prs on a low calorie diet good work G!

Posted by: goob

RDL's
270 x 8
270 x 8
270 x 8
270 x 8

DB Press
80 x 7
80 x 7
80 x 8
80 x 8
80 x 8

Hypers
BW + 40 x 15
BW + 40 x 15
BW + 40 x 15

Dips
BW + 45 x 7
BW + 45 x 7
BW + 45 x 5
BW + 35 x 5
BW + 30 x 5
BW x 5
BW x 5

Not a great workout. I was done after the deads and bench, also I did'nt have much sleep the night before. (I feel your pain sox.....)

Fuck it. Fuck it all.

Posted by: JailHouse

seems good to me. have you decided on ur next program yet?

Posted by: goob

Quote:

Originally Posted by JailHouse

seems good to me. have you decided on ur next program yet?

Not yet. WEstside seems interesting, but I'd need use the Smith for benching for this. How does westside work JH?

Either that, or adapting Texas method, and changing up some of the exersices. Not sure yet. Any info on westside would be cool.

Posted by: SamEaston

Quote:

Originally Posted by JailHouse

LMFAO!!! Only you have to rub a sheeps cock then Gaz magically appearers from the sheeps asshole to grant you 3 perverted wishes.

Fucks sake - you rub a sheeps cock and get 3 perverted wishes??

I'd wish for rubber gloves *shudders*

Hows tricks Goob?? Whats your chat??

Posted by: JailHouse

Quote:

Originally Posted by goob

If you guys have a squat cage you can use that for bench press also. practice dumping the weight in the cage with some light weights, it works like a charm for me.

Read this for west side Westside primer/FAQ - Bodybuilding.com ForumsThat was the easiest to understand article I could find on the net. I pretty much bite off of "Sean's going for strength" to be honest, but I apply to that article to make since of it all.

Posted by: JailHouse

Quote:

Originally Posted by SamEaston

Fucks sake - you rub a sheeps cock and get 3 perverted wishes??

I'd wish for rubber gloves *shudders*

Hows tricks Goob?? Whats your chat??

rule number 1- the wish must be of preverted nature.

Posted by: goob

Quote:

Originally Posted by SamEaston

Fucks sake - you rub a sheeps cock and get 3 perverted wishes??

I'd wish for rubber gloves *shudders*

Hows tricks Goob?? Whats your chat??

All things good in goobland. Just getting in the usual scapes and capers, like a modern day scooby-doo. (Think the ghosts might just be acid flash backs though...)

And you?

Quote:

Originally Posted by JH

Nice. Thanks JH, I'll give that a good combing over, like a balding man in denial.

Hope you can pick a lot of the exersices.

Posted by: goob

Sunday: Through the looking glass....

RDL's
150 x 10
280 x 4
285 x 4
285 x 4
285 x 4
300 x 1

DB Press
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5

Hypers
BW + 45 x 8
BW + 45 x 8
BW + 45 x 8
BW + 45 x 8
BW + 45 x 8

Dips
BW + 55 x 3
BW + 55 x 3
BW + 55 x 3
BW + 50 x 3
BW + 55 x 2
BW + 40 x 3
BW x 8

20 sec rest combo:
Face Pulls
90 x 6
90 x 6
90 x 6
SA Pulldowns
90 x 6
90 x 6
90 x 6
90 x 6
BB Curls
80 x 6
80 x 6
80 x 6

BB Shrugs
200 x 6
200 x 6
200 x 6

Ok, so I went back to old school goob style marathon set workouts. Hit my goal on the deads, and could have done more. Great workout.

Posted by: JailHouse

Nice f***n job goob! That seems lot of volume, did you take some crack or sum thin befor that wo?
What's you bw these days?

Posted by: goob

Quote:

Originally Posted by JailHouse

Nice f***n job goob! That seems lot of volume, did you take some crack or sum thin befor that wo?
What's you bw these days?

Thanks JH, I took PCP beforehand. Keep the talking rainbow chopsticks away!!! Away!!!! Your not really there chopstick!!! ARRRGGGHHHHHHH! AAAAAA!!!

About 155.

Posted by: JailHouse

Quote:

Originally Posted by goob

Thanks JH, I took PCP beforehand. Keep the talking rainbow chopsticks away!!! Away!!!! Your not really there chopstick!!! ARRRGGGHHHHHHH! AAAAAA!!!

About 155.

LMFAO!! That would explain your temporary hulk like strength.
Thats impressive your almost deading twice your BW!

Posted by: Double D

Wow nice workout big guy.

Posted by: danzik17

Holy goddamn fuck shit.

Did I describe it well enough?

Posted by: goob

Quote:

Originally Posted by JailHouse

LMFAO!! That would explain your temporary hulk like strength.
Thats impressive your almost deading twice your BW!

Haha thanks JH. I needed a 'stronger' pre wo supp.....

Quote:

Originally Posted by DD

Wow nice workout big guy.

THanks DD. Good to see you. Hows things?

Quote:

Originally Posted by Dan

Holy goddamn fuck shit.

Did I describe it well enough?

Haha, Nail and head spring to mind. It was one of this turbo workouts where nothing can faze me. Normally that would have been pushing it a bit too much...

Posted by: Double D

Things are great. How are things your way?

Posted by: SamEaston

Quote:

Originally Posted by goob

All things good in goobland. Just getting in the usual scapes and capers, like a modern day scooby-doo. (Think the ghosts might just be acid flash backs though...)

And you?

Good to hear it mate. Those scooby snacks must be doing you good though, that workout just there was blistering!! Excellent RDL's. Loving the dips too, low reps are killer.

Yeah, alls good here. Got a few big bits of news but just don't have the time to get them typed up in my journal. Fuckin' PhD ...

Posted by: goob

Quote:

Originally Posted by Double D

Things are great. How are things your way?

Tip top D. Tip top.

Quote:

Originally Posted by Sam

Mysterious eh Sam? Big news?

Posted by: goob

Thursday: Oh hell hath no fury...

Front Squats
190 x 5
190 x 5
190 x 5
190 x 5

Chins
BW x 8
BW + 35 x 5
BW + 35 x 5
BW + 35 x 5
BW + 30 x 5

Leg Press
540 x 5
540 x 5
540 x 5
540 x 5

Supine Rows
BW x 10
BW x 10
BW x 10
BW x 10

Tough workout. Should have been able to do more, but the FS's took it out of me, somewhat lacking in energy.

Posted by: Brutus_G

Nice FS bro! I love and hate that exercise.

Posted by: JailHouse

SHIT FUCK DAMN ASS BITCH CUNT PENIS, gr8 work out!

Posted by: goob

Quote:

Originally Posted by Brutus_G

Nice FS bro! I love and hate that exercise.

Thanks dude. I know just what you mean.

Quote:

Originally Posted by JH

SHIT FUCK DAMN ASS BITCH CUNT PENIS, gr8 work out!

Gotta get a lid on that mothafucking tourettes.... Thanks JH.

Posted by: SamEaston

Those are heavy front squats Goob. You've been doing them for a while now, what you gonna to once you have to change things up a bit?

Posted by: Double D

Very nice chins.

Posted by: danzik17

Nice squats - keep it up man. I was doing 115 and it was way harder than I expected, 190 is fking awesome.

Posted by: goob

Quote:

Originally Posted by SamEaston

Those are heavy front squats Goob. You've been doing them for a while now, what you gonna to once you have to change things up a bit?

I don't know. Heavier ones??? Probably a return to back squats.

Quote:

Originally Posted by DD

Very nice chins.

Thanks dude. I've come a long long way together, Through the hard times and the good......

Quote:

Originally Posted by Dan

Nice squats - keep it up man. I was doing 115 and it was way harder than I expected, 190 is fking awesome.

Yeah they are tougher than a $2 45 year old gumless hooker with a meth addiction.

Posted by: goob

RDL's
150 x 10
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3

BB Bench
170 x 5
170 x 5
170 x 5
170 x 5
170 x 5

Leg Press
550 x 4
550 x 4
550 x 4
550 x 4
550 x 4

Dips
BW + 55 x 3
BW + 55 x 3
BW + 55 x 3
BW + 45 x 3
BW + 40 x 3
BW x 6

Face Pulls
95 x 6
95 x 6
95 x 6

WTF is wrong with my bench. Same old problem, can do 95lbs for reps on DB's, but can't go anywhere near it on BB benching. Why? I've always had this problem, one of the reasons I switched to DB's.

Posted by: Witchblade

Because barbell benching is passé and you're part of the revolution.

Posted by: JailHouse

When I went back to the BB after using DBs for a long time I was in the same position. Keep doing the BB benching and it'll catch up. Have you decided on a program yet?

Posted by: Mista

I am the opposite, I upped the weight when going from 100 DB to BB. I was on DB's for at least 6 months.

Posted by: Double D

Heres a gym story:

Stout little black guy, was in the gym and asks me for a spot on incline bench. He grabs the 90lbs db's and knocks out like 6. He says to me, now thats pretty damn good huh? Just boosting his ego big time! So I (Keep in mind I am still in my trainers shirt) say to him, why dont you spot me for a few reps? He says ok, what weight you using those 90's? I say na I will go ahead and use the 100's. So I laid down and knocked out as many reps as I possibly could, which was 17 reps. The guy says to me, man I wanna try that when I am fresh I think I could do that. I just laughed and walked away. Next day the guy comes back in. He asks me to spot him again. So he grabs the 100's and I was thinking: uh huh....He gets 3 up and bam thats all he gets. From there he had every excuse there was other than I am just a weak mother fucker.

I dont know what prompted me to tell that story, but there was alot of dumbbell talk and I wanted to join in.....

Posted by: Brutus_G

LOL great story D. I know that my DB is acceptable in comparission to my BB the rule that i live by is you should be able to DB 85% of your BB and if your DB is more than Your BB hit up that BB.

Quote:

Originally Posted by Double D

Heres a gym story:

Stout little black guy, was in the gym and asks me for a spot on incline bench. He grabs the 90lbs db's and knocks out like 6. He says to me, now thats pretty damn good huh? Just boosting his ego big time! So I (Keep in mind I am still in my trainers shirt) say to him, why dont you spot me for a few reps? He says ok, what weight you using those 90's? I say na I will go ahead and use the 100's. So I laid down and knocked out as many reps as I possibly could, which was 17 reps. The guy says to me, man I wanna try that when I am fresh I think I could do that. I just laughed and walked away. Next day the guy comes back in. He asks me to spot him again. So he grabs the 100's and I was thinking: uh huh....He gets 3 up and bam thats all he gets. From there he had every excuse there was other than I am just a weak mother fucker.

I dont know what prompted me to tell that story, but there was alot of dumbbell talk and I wanted to join in.....

Posted by: Witchblade

Quote:

Originally Posted by Double D

You must have massive reproductive organs. I bow to your almighty phallus.

Posted by: goob

Quote:

Originally Posted by Witchblade

Because barbell benching is passé*¡nd you're part of the revolution.

Viva la revolution!!!

Quote:

Originally Posted by JH

When I went back to the BB after using DBs for a long time I was in the same position. Keep doing the BB benching and it'll catch up. Have you decided on a program yet?

Not really. This Texas method seems to mutating into another beast. Was thinking of adding another wierd day in like this:

All compund moves.
Day:1 Lower Push x 2, Upper Pull x 2 (5x5 and 4 x 4 protocols)
Day:2 Lower Pull x 2 , Upper Push x 2 (5x5, 4x4 protocols)
Day 3:Lower Push x 1, Lower pull x 1, Upper push x 1, Upper Pull x 1. (same reps)

Kind of a mutant full body job.

Quote:

Originally Posted by Mista

I am the opposite, I upped the weight when going from 100 DB to BB. I was on DB's for at least 6 months.

One of the other limits to BB, is that I don't have a workout partner to spot me. THis means I can't go as heavy or hi-rep as I want to progress. Although pin-presses if they are what I think they are might work.

Quote:

Originally Posted by DD

Haha, some folks never learn. Although 17 reps at 100lb's!! That's quite a record DD.

Quote:

Originally Posted by Witch

You must have massive reproductive organs. I bow to your almighty phallus.

Wait a minute.... let me get this straight....you want to kneel down in front of a massive phallus????

Posted by: Double D

Heres what I have been going by these days. If I cant run a mile and then immediatly afterwards knock out 100 pushups and then 25 pullups, then I dont feel like I am "in shape". I am trying to get to the point where I can run a mile and feel like I could go for another 2 hours!

Posted by: Double D

The Texas method, I am not real familiar with that. However there is a pretty good write up on it off another site. I need to go read it and get back to ya. Keep up the hard work buddy.

Posted by: goob

Quote:

Originally Posted by Double D

Heres what I have been going by these days. If I cant run a mile and then immediatly afterwards knock out 100 pushups and then 25 pullups, then I dont feel like I am "in shape". I am trying to get to the point where I can run a mile and feel like I could go for another 2 hours!

That's a hell of a goal. And it looks like you are surpassing it already, judging by these workouts. I think at somepoint I'm going to have a good look into this crossfit stuff as it seems to cover everything, while ramping conditioning up A LOT!.

You must be approaching optimal fitness in all areas, you already had the strength part nailed, but it seems you have the stamina and cardio down too. Before I gave up running a few months ago, that was sort of my goal, so I might try and get back to it.

Quote:

Originally Posted by DD

The Texas method, I am not real familiar with that. However there is a pretty good write up on it off another site. I need to go read it and get back to ya. Keep up the hard work buddy.

Thanks for the info. It's pretty much what Gaz had down on his SDA blog, it was him that got me on it in the first place. I think Danzik and him are doing it at the moment.

My only problem has been, being used to the crazy marathon set workouts I did in the past, I could'nt get used to the low rep days. Also the dynamic effort type day, where weights were lighter almost felt pointless to me. (A t