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

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Better the devil than goob...

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Posted by: BigDyl

Posted by: Bakerboy

^

x 3848457849

Posted by: goob

Quote:

Originally Posted by BigDyl

Well, I guess I better warn you......

The tomato soup is almost as old as the scistine chapel, and the milk has more explosive potential than 10 megatonnes of Uranium. In fact, i'm thinking of renaming it a museum rather than a fridge. Have'nt been shopping for a while....

In fact, if you have eaten anything in there, I seriously advise you to see a doctor imeadiately, or a vet in your case.

Posted by: DOMS

Quote:

Originally Posted by goob

Ok. Saxon's went ok, quite a kick ass exersice, could feel my sides straining at the higher end of the reps. Military Press poor, not happy with this at all.

Saxon Side Bend are great.

Even if you didn't like the MPs, I think it was a solid workout.

Posted by: goob

Quote:

Originally Posted by DOMS

Saxon Side Bend are great.

Even if you didn't like the MPs, I think it was a solid workout.

Thanks Doms. I'm pretty hard to please, I think I'd have to set PR's in everything to consider it a success. But being a self critic will only drive me further and harder.

I did like the saxon's. I like exersices that hit that part of my body for some reason.

Posted by: DOMS

IMO, to get the most out of them, pause for a count of one at the bottom.

Posted by: goob

Quote:

Originally Posted by DOMS

IMO, to get the most out of them, pause for a count of one at the bottom.

Consider it done.

Today: 4.5 mile run. Time 40 minutes.

Posted by: fufu

Starting back with the running again I see.

Posted by: goob

Quote:

Originally Posted by fufu

Starting back with the running again I see.

Sure am. Knee & Thigh almost fully healed, going back slowly, getting back endurance that I lost during my time out. Might even swap a day at the gym for a running day, to help the cut a bit for a couple of weeks.
Go down to 2 days at gym, 4 days running. Maybe......

Posted by: fufu

Hmm, you might be able to do 3 and 3, I just wouldn't train a squat movements more than once a week with all that running.

Posted by: goob

Quote:

Originally Posted by fufu

Hmm, you might be able to do 3 and 3, I just wouldn't train a squat movements more than once a week with all that running.

I do 3 & 3 at the momment. I just wondered if dropping one weights day would help me cut up a little.

Posted by: fufu

Why would you think that?

Posted by: Malley

Those Saxons are tough as hell arent they?!?!?!!?!!

Posted by: goob

Quote:

Originally Posted by fufu

Why would you think that?

Cardio is good for fat loss??? Obviously diet is key, but more aerobic work will help me cut up, surely?

Quote:

Originally Posted by DoubleD

Those Saxons are tough as hell arent they?!?!?!!?!!

Indeed they are. Another torturous exersice to add to the small but growing repetoire of pain.......

Posted by: goob

Unsupported DB Rows (unilateral)
60 x 8
65 x9
65 x 8
(lateral)
65's x 8
65's x 8

TBar Rows
150 x 8
160 x 6
160 x 6

Pull overs
65 x 8
85 x 8
85 x 8

Seated Rows
120 x 6
120 x 6

MG Pullups/ Chins
BW x 40 Reps (Assorted)

EZ Preachers
55 x 6
55 x 6

Dropped dead's due to the amount of running I've been doing. Not for the leg aspect, but more because they are not great for my back, and it is distracting and slows me down while running. (Ironically - nearly every other lift hit this part of my back in the workout, but it's the deads that do most damage.) Reasonable workout despite that, hardest lift were the unsupported rows. I liked them.

Posted by: DOMS

Nice job on the Pull-ups and the Preachers.

Aren't Unsupported DB Rows run?

Posted by: goob

Quote:

Originally Posted by DOMS

Nice job on the Pull-ups and the Preachers.

Thanks Doms. Did'nt feel the preachers were great. I rarely do any isolation work on my biceps, unlike most people, they are quite neglected.

Quote:

Originally Posted by DOMS

Aren't Unsupported DB Rows run?

I'm not sure what you mean?

I did them in the position of bent over rows, firstly one side at a time, then both sides at once. Knowing me I've probably called them the wrong name!

Posted by: DOMS

Quote:

Originally Posted by goob

Thanks Doms. Did'nt feel the preachers were great. I rarely do any isolation work on my biceps, unlike most people, they are quite neglected.

I haven't done much direct bicep work in a long time. Right now I'm doing one set of EZ Curls every other workout. I'm looking forward to doing a bit more direct work when I've finished HIT.

Quote:

Originally Posted by goob

I'm not sure what you mean?

I did them in the position of bent over rows, firstly one side at a time, then both sides at once. Knowing me I've probably called them the wrong name!

I meant that they're a fun exercise.

Where do you put the hand that's not holding the dumbbell when you're rowing?

Posted by: goob

Quote:

Originally Posted by DOMS

I haven't done much direct bicep work in a long time. Right now I'm doing one set of EZ Curls every other workout. I'm looking forward to doing a bit more direct work when I've finished HIT.

I meant that they're a fun exercise.

Where do you put the hand that's not holding the dumbbell when you're rowing?

Haha, I read 'run'. I thought there was another way of doing them.

Other hand sis lose to my side, not touching the body. I don't use it as a counterbalance either. Great exersice, a good one to start off with.

Posted by: DOMS

Quote:

Originally Posted by goob

Haha, I read 'run'. I thought there was another way of doing them.

me like write. me like internet. me like write on internet. me sometime need whiteout on internet.

Quote:

Originally Posted by goob

Other hand sis lose to my side, not touching the body. I don't use it as a counterbalance either. Great exersice, a good one to start off with.

Yeppers, unsupported.

Posted by: DOMS

Quote:

Originally Posted by goob

Haha, I read 'run'. I thought there was another way of doing them.

I just had the mental image of some guy (you

) running around a gym while jerking on a 65 pound dumbbell.

Posted by: AKIRA

Quote:

Originally Posted by DOMS

Nice job on the Pull-ups and the Preachers.

Aren't Unsupported DB Rows run?

I was going to ask theat too, but I figured it out...until I saw "lateral." Now what is a lateral row?

Posted by: Bakerboy

Great wo.

Posted by: fufu

I believe the term he meant was bilateral.

Posted by: Malley

Unsupported is the best way to go! Nice work Goob.

Posted by: goob

Quote:

Originally Posted by fufu

I believe the term he meant was bilateral.

Give the man a dollar. ^^

Give me a slap round the back of the skull for not knowing technical terms.

Quote:

Originally Posted by DOMS

I just had the mental image of some guy (you

) running around a gym while jerking on a 65 pound dumbbell.

Great imagery, the facial expression would be focused, manic and contorted. By all accounts - a constipated expression.

Quote:

Originally Posted by DoubleD

Unsupported is the best way to go! Nice work Goob

Quote:

Originally Posted by Bakerboy

Great wo.

Thanks guys.

Posted by: goob

Paint it black

YouTube Video

Cool canadian band:

YouTube Video

Posted by: fufu

Quote:

Originally Posted by goob

Give the man a dollar. ^^

Give me a slap round the back of the skull for not knowing technical terms.

No biggy, what matters is that you did it. What's in a name?

and on the plus something you learned something new today.

Posted by: goob

Quote:

Originally Posted by fufu

No biggy, what matters is that you did it. What's in a name?

and on the plus something you learned something new today.

Indeed sir. I am taking a few tentative steps on a long journey where some of the signposts are blurred. On this journey it helps to have other pilgrims who have better sight and are more learned.

Posted by: fufu

lyric quoting?...or impomptu lyricizing?

Posted by: goob

Quote:

Originally Posted by fufu

lyric quoting?...or impomptu lyricizing?

imprompyu lyricizing.

Posted by: fufu

ooo good one then.

Posted by: goob

4 mile run. Time 32 mins.

Posted by: Malley

Nice work on the long run. You like running for distance? I enjoy the sprints more, but just dont seem to be dropping the weight like I have in the past.

Posted by: goob

Quote:

Originally Posted by Double D

Nice work on the long run. You like running for distance? I enjoy the sprints more, but just dont seem to be dropping the weight like I have in the past.

Running to help cut down a bit, and distance is easier than sprinting. Did HIIT today and it was very tough, 10 x 70 m sprints, with a slow 1minute jog in between. Very tough. I don't enjoy running, but I do enjoy the euphoric feeling afterwards, it's even better than the endorphin release from weights.
As for weights, as long as I can stay at the same level I'm fine with that. Although because of the cut, I think I may drop some.

Posted by: DOMS

Quote:

Originally Posted by goob

I don't enjoy running, but I do enjoy the euphoric feeling afterwards, it's even better than the endorphin release from weights.

Blasphemer!

Posted by: goob

Quote:

Originally Posted by DOMS

Blasphemer!

I know. I never thought I'd say that.

But, all I'll say is try it. What a rush. (Of course after you've recovered from the near coronary state.....)

Posted by: DOMS

Yeah, it can be fun.

I really need to get back to my sprinting. I was doing 100 yard sprints up an overpass. So I know from whence you talk.

I did learn that I will not do them when the temperature outside is in the low 30s.

Posted by: goob

Quote:

Originally Posted by DOMS

Yeah, it can be fun.

I really need to get back to my sprinting. I was doing 100 yard sprints up an overpass. So I know from whence you talk.

I did learn that I will not do them when the temperature outside is in the low 30s.

Damn straight. That's a no go zone. Anything over 50 is fine by me, nothing below, though I'll go for a moderate intensity run from 35-40 up.

Your HIT training must be giving you some crazily intense cardio bouts too.

Posted by: goob

DB Bench
65 x 6
65 x 6
65 x 6
65 x 6

CGBP
70 x 10
80 x 5
80 x 5

Hanging leg raise
4 x 23 seconds

Dips
BW x 10 (x3 sets)

Hise's
200 x 10
220 x 12

Military Press
100 x 5
100 x 5
100 x5
DB Shoulder press
35's x 8
40's x 4
40's x 4

Not bad, not great, but not average. Somewhere between poor and ok lies this effort. But, what the hell, how can I expect to be at peak performance while running 12-14 miles a week and a bout of HIIT, without NO type energy supps. Hell, I'm almost happy enough.

Posted by: Bakerboy

Nice job goob. So for the hanging leg raises you are holding your legs straight out for 23 seconds- that's kind of cool.

Posted by: goob

Quote:

Originally Posted by Bakerboy

Nice job goob. So for the hanging leg raises you are holding your legs straight out for 23 seconds- that's kind of cool.

It's fun. But I do look like a tool.........

Posted by: fufu

Did somebody say Tool?

YouTube Video

Posted by: DOMS

Posted by: Malley

Nice work on those DB presses!

Posted by: goob

Quote:

Originally Posted by fufu

Did somebody say Tool?

YouTube Video

Coooool!

Posted by: goob

Quote:

Originally Posted by Double D

Nice work on those DB presses!

Muchos gracias.

Today: 11 x 80 m sprints HIIT. 1.5 minute rest. Holy fuck.

Posted by: fufu

Go Goober go!

Intervals are tough.

Posted by: goob

oh yes sir, very hard indeed. I was going at 95-100% sprints for the first 8 reps, but could only manage 92%ish, on the 10th, and 95% for 50m of the last one.

Jogged home very slowly after that as a warm down. (About 1 mile)

Posted by: fufu

Very good.

How the knees feeling?

Posted by: goob

Not all that bad. Injured knee stood up as good as I could expect from that battering. Will be worse tomorrow. Best bit about HIIT - the endorphin rush afterwards. Worth the torture.

..so much so, that I'm going to incorporate a new cardio routine in the next couple of weeks.

New Workout: 'shredded goob' workout.
Day:/ Workout detail

Guerilla Cardio (3 min warmup, 20 sec sprint, 10 sec rest x 4)
Push
HIIT (80 m Sprints, 1.5 minute rest, 20 min duration)
Pull
4-5 mile steady state run
Legs
Rest/ Hangover recovery

Will be doing this on a calorie defecit. Would appreciate any input/ warnings/ pointers on this new order.

Posted by: goob

Pull downs
150 x 6
150 x 6
CG pull downs
160 x 6
160 x 6
Reverse grip pull downs
170 x 6
170 x 6

Unsupported DB Rows
65 x 5
65 x 5
65 x 5

Bent over rows
100 x 5
100 x 5
100 x 5

Pull overs
65 x 5
65 x 5
65 x 5
Straight arm pulldowns (superset)
70 x 5
70 x 5
70 x 5

Preachers
55 x 8
55 x 8

Workout felt good. Won't see any PR's or weight increases due to cut and sheer volume of the 6 day workout plan detailed above. Objective is to cut body fat and not build muscle at the moment, so I'll do my best to maintain current weights.

Posted by: DOMS

Good luck with your cut, man.

How's the diet going? I suck shit when it comes to dieting.

Posted by: goob

Quote:

Originally Posted by DOMS

Good luck with your cut, man.

How's the diet going? I suck shit when it comes to dieting.

I'm exactly the same. I don't have the dicipline to count macro's etc., but I only eat very healthy items (found on this site) as it is. More likely to under eat majorly, than go anywhere near over eating. Luckily, I've got pretty good at estimating what I can have and not be too much under maintanence.

I figure, that as I don't (and probably never will) count macro's, upping the cardio will level it out for me, hence the new regime.

Posted by: Malley

I like the looks of your new plan, looks tough!

Posted by: goob

Quote:

Originally Posted by Double D

I like the looks of your new plan, looks tough!

Thanks, it's as tough as I care to do, should cut me down in no time.

Std Squats
100 x 10
180 x 5
190 x 5
190 x 4

Bulgarian squats
40's x 8 (both sides) x 3 sets

DB Sumo Squats
60's x 10 (x 3 sets)

Leg Ext
140 x 8
145 x 8

Saxon's
25 x 10 ( both sides x 3 sets)

Tricep Ext
60 x 5
60 x 5
Straight arm pulldown
70 x 5
70 x 5
70 x 5

Whipped. Absolutely whipped. Whipped like a stuttering ginger stepchild. The Bulgarian/ DB sumo combo just killed me. It was hard to continue after that, but damn it, I don't give up easily.
All the running done this week has sort of taken away from full performance, so weights not quite as good as they could have been. Cals have been low too.

Posted by: fufu

Good job, plan on breaking any PR's soon?

Posted by: goob

Quote:

Originally Posted by fufu

Good job, plan on breaking any PR's soon?

Probably not until I've finished this cut. Thought about going for a 50's PR on the bulgarian's, but figured form might suffer, so went with 40's so form was perfect.

Reckon i'll do well not to drop weight on this new 6 day workout plan.

Posted by: Malley

Now thats a ton of squats. Are you doing all of that when your body is in a caloric deficit? If so you may want to back off a bit if your body starts to lag.

Posted by: AKIRA

Quote:

Originally Posted by goob

Thanks, it's as tough as I care to do, should cut me down in no time.

Std Squats
100 x 10
180 x 5
190 x 5
190 x 4

Bulgarian squats
40's x 8 (both sides) x 3 sets 40LB DBs?! fuck you!!!!!

DB Sumo Squats
60's x 10 (x 3 sets)

Leg Ext
140 x 8
145 x 8

Saxon's what are these?
25 x 10 ( both sides x 3 sets)

Tricep Ext
60 x 5
60 x 5
Straight arm pulldown
70 x 5
70 x 5
70 x 5

Whipped. Absolutely whipped. Whipped like a stuttering ginger stepchild. The Bulgarian/ DB sumo combo just killed me. It was hard to continue after that, but damn it, I don't give up easily.
All the running done this week has sort of taken away from full performance, so weights not quite as good as they could have been. Cals have been low too.

Posted by: KelJu

Quote:

Originally Posted by goob

oh yes sir, very hard indeed. I was going at 95-100% sprints for the first 8 reps, but could only manage 92%ish, on the 10th, and 95% for 50m of the last one.

Jogged home very slowly after that as a warm down. (About 1 mile)

Nice job. I need to run so bad, but I hate cardio so much. You don't seem to mind it much though. Keep up the good work!

Posted by: fufu

I thought this was very cool....

more PG

YouTube Video

Posted by: goob

Quote:

Originally Posted by Double D

Now thats a ton of squats. Are you doing all of that when your body is in a caloric deficit? If so you may want to back off a bit if your body starts to lag.

Yup, exactly. I'll play it by ear, and see how my body responds. Any sign of overtrainin and I'll reduce volume.

I've had to give up on the HIIT planned for today. Can hardly walk after that workout. And it was two days ago. Damn! Did'nt help that I went on a massive blowout on Saturday night and did'nt get home til about 8am.

So I guess I have'nt had enough rest to deal with that.

Akira: These are saxon's: Testosterone Nation - Real Abs (scroll down.....)

Quote:

Originally Posted by Kelju

Nice job. I need to run so bad, but I hate cardio so much. You don't seem to mind it much though. Keep up the good work!

Thanks man. I hated, and to a certain extent still hate cardio. But I do like the buzz I get afterwards, and the way it seems to trim me up.

Posted by: goob

Quote:

Originally Posted by fufu

I thought this was very cool....

more PG

YouTube Video

Vid dose'nt work!!!!

Watched on youtube though. Very cool. Can't believe I've never heard of them before.

Posted by: goob

Early Morning workout

DB overhead Press
55's x 5
55's x 5
55's x5

DB Bench
65 x 6
65 x 6
65 x 6

Wood choppers
30 x 6
35 x 7
35 x 6
35 x 6

Dips
BW x 12
BW + 20 x 12
BW + 30 x 12
BW + 50 x 12 PR

Hise's
200 x 10
210 x 10
230 x 10 PR

Lateral Raise (seated) 3/hold 4/ 2-3
20 x 5
25's x 5
25's x 5

CGBP
50 x 5
60 x 5
60 x 6 (Very poor- but shot by this point)

Started off poor, thought It was going to be a passable effort, but got better and better as I went along. The dips were very wierd, kept adding weight and being pretty comfortable with it(!!!????), though the 50lb's was a little on the tough side. Very strange occurance. Just can't explain it - normally i'd do very well to make half that amount, not too mention weight.

Posted by: Malley

Looks like your starting to increase your weights on those wood chops.

Posted by: goob

A little, by little.

Woodchoppers are on my list of 'extra' exersices to be thrown in at random after/during workouts.......

I have like 4-5 core movements and and then 2-5 extras per workout. Just my way, it dose'nt feel like a workout unless:
a) i'm in pain afterwards
b) the volume's far too high
c) see a)

Posted by: goob

HIIT.

12 x 80m sprints.

Rest for sprints:
1-6 30-45 seconds
7-8 1 minute
9-12 1.5-2 minutes

Sore legs handled it very well. Lungs however,did not, and were pretty sore by sprints 9+.

Posted by: Bakerboy

Nice work gooby.

Posted by: Malley

Need to highlight those PR's I missed them the first time around. Nice work!

Posted by: goob

Quote:

Originally Posted by Bakerboy

Nice work gooby.

TY TY Bakerbobo....

Quote:

Originally Posted by DoubleD

Need to highlight those PR's I missed them the first time around. Nice work!

I'm not one for blowing my own trumpet.............

......the operation to remove my bottom ribs was just too costly....

Posted by: goob

T- Bar Rows
150 x 6
150 x 6
165 x 6 PR

DB Rows 2/2/2
65 x 5
65 x 5
65 x 8

Pullups (Med/wide rip)
BW x 10 x 3 sets

Straight arm pulldowns
75 x 5
75 x 5
75 x5

Skull Crushers
50 x 5
50 x 5
50 x 7

Supine Rows (2/2/3)
BW x 8 x 3 sets

Not bad. Felt good afterwards. Need some new movements for pull day.

Posted by: fufu

lewks gewd

Posted by: goob

Cha cha, mr fu.

HIIT - 11 x 80 m sprints.
1- 6 1min rest
7-9 1.5 min rest
10 2 min rest
11 - 1.5 min rest.

Ouch....

Posted by: fufu

Here is some more PG as you nurse your fatigued legs...

YouTube - paul gilbert -The Curse Of Castle Dragon

I can't get enough of this guy. I don't even like really fast guitar playing, but for some reason I like his.

Posted by: Malley

Very nice pull day!

Posted by: fufu

Quote:

Originally Posted by goob

T- Bar Rows
150 x 6
150 x 6
165 x 6 PR

DB Rows 2/2/2
65 x 5
65 x 5
65 x 8

Pullups (Med/wide rip)
BW x 10 x 3 sets

Straight arm pulldowns
75 x 5
75 x 5
75 x5

Skull Crushers
50 x 5
50 x 5
50 x 7

Supine Rows (2/2/3)
BW x 8 x 3 sets

Not bad. Felt good afterwards. Need some new movements for pull day.

Good pull ups, my endurance sucks on those.

Posted by: goob

Quote:

Originally Posted by fufu

Here is some more PG as you nurse your fatigued legs...

YouTube - paul gilbert -The Curse Of Castle Dragon

I can't get enough of this guy. I don't even like really fast guitar playing, but for some reason I like his.

Awesome. Liked the long flange effect. Very megadeath, circa holy wars style.

Quote:

Originally Posted by fufu

Good pull ups, my endurance sucks on those.

TY. Could do more in one set, but I like to spread it out for the sake of form. Will move onto wide grip next, they kick my ass.

Quote:

Originally Posted by DoubleD

Very nice pull day!

Thanks man. I had fun with it. Which is one of my main reasons for working out.

Posted by: goob

Bulgarian's
50's x 8 (3 sets - 2/1/2 tempo) PR

Saxons
25lb's x 30

DB Sumo Squats (2/1/2)
75's x 8 (3 sets) PR

Straight arm pulldowns (2/1/3)
70 x 8
70 x 6
70 x 6
Woodchoppers
40 x 8 (Both sides x 3 sets)

Hise's
235 x 10
240 x 10
240 x 10 PR

A hybrid Legs/ miscallaneous day. I went easier than usual on legs due to the running i've been doing.....

....but lord above. 50lb Bulgarians???? What was I thinking? More to the point, what were the Bulgarians thinking when they invented this form of torture? What was this originally? KGB information extraction?
Cos after those sets, I would tell you anything, the color of my mother's underwear if you were asking. Dear lord......

Other than that, not bad. Even a couple of PR's.

Posted by: fufu

great job!

Posted by: DOMS

Good going on those PRs and the Bulgarians.

Posted by: Bakerboy

Nice job Mr. Bulgarian!

Posted by: goob

TY fu.

Heard this song on tv. Pretty good.

YouTube Video

Posted by: goob

Quote:

Originally Posted by DOMS

Good going on those PRs and the Bulgarians.

Thanks Doms. After last week's leg day I could barely walk. Moved in a fashion akin to an arthtitic zombie.

Posted by: goob

Quote:

Originally Posted by Bakerboy

Nice job Mr. Bulgarian!

Thanks BB. Maybe, I do, do them too much.....

Posted by: Malley

Nice work on those Bulgarians. I have a friend who is an absolute ox, but cant hardly do any weight with Bulgarians, so you beat him there!

Posted by: fufu

Quote:

Originally Posted by goob

TY fu.

Heard this song on tv. Pretty good.

YouTube Video

Not too bad.

Posted by: goob

Quote:

Originally Posted by Double D

Nice work on those Bulgarians. I have a friend who is an absolute ox, but cant hardly do any weight with Bulgarians, so you beat him there!

Thanks DD. It took a lot to be able to do them. Very painful.

I'm not sure what is worse, HIIT or Bulgarian's. It's damn close.

Posted by: Malley

Hum....HIIT because it lasts longer, but Bulgarians are a close second.

Posted by: goob

Overhead BB Press (2/2/2)
100 x 5
100 x 5
100 x 5 (3/2/1)

DB Bench (2/2/2)
60 x 8
70 x 5
70 x 5
70 x 5

CGBP (2/1/2)
60 x 8
80 x 5
80 x 6
80 x 5

Dips (2/2/2)
BW x 8
BW + 30 x 12
BW + 50 x 12
BW + 50 x 12 (2/3/2)

Lateral Raise
20's x 5 (x 3 sets) 2/4/2

Upright Rows
70 x 8
70 x 8

Ok, workout. No PR's, but still felt quite good afterwards. I think I'd be able to lift a good bit more if I was'nt on this six days a week plan.

Posted by: Malley

Yeah 6 days a week can be a bit much, but you are young, no?

Posted by: goob

Forgotten how much I used to love good grunge music, back in the day.....

Blast from the past, remember this from some snowboard vids....

YouTube Video

Posted by: goob

Quote:

Originally Posted by Double D

Yeah 6 days a week can be a bit much, but you are young, no?

Young enough.

And 3 days are cardio (2 x HIIT, 1 x Steady state), but I think if i was to give myself more of a break i could do better. But, alas, PR's and improving weight is not the goal at the moment, cutting up a bit is.

Posted by: Malley

Exactly to many people try to do both and its just not normally possible.

Posted by: goob

5 mile run. Time 40 minutes. Not too bad, no ass whipper though. Did not push it. Next week, I may try an 8-10 miler to see how i do.

Posted by: Malley

Keep up all the work. Your kickin ass!

Posted by: goob

Quote:

Originally Posted by Double D

Keep up all the work. Your kickin ass!

Thanks DD. Appreciate it.

TBar Rows
160 x 6 (3 x sets)
170 x 4 PR

Bent Over Rows
100 x 5 (x 3 sets)

Straight arm pulldowns
75 x 5 (x 3sets)

Hise's
245 x 10 PR
200 x 10

One armed rows
80 x 5 (x 4 sets)

WG Pullups
BW x 5 (x 3 sets)

Had better days......

Posted by: Malley

PR monster you! Your going to be out DB rowing me soon!

Posted by: DOMS

Great job, goob!

How are you liking those Hise Shrugs?

Posted by: goob

Quote:

Originally Posted by Double D

PR monster you! Your going to be out DB rowing me soon!

If only! A LLLLOOOOONNNNNGGGGG way to go before i get numbers in you're league.

Quote:

Originally Posted by DOMS

Great job, goob!

How are you liking those Hise Shrugs?

Thanks DOMS. Still loving them, one of my favourite exersices. And the one I can go heaviest of all with.

How's your 'teabag' (

) injury coming along?

Posted by: DOMS

Quote:

Originally Posted by goob

How's your 'teabag' (

) injury coming along?

My teabag thanks you for your interest.

It feels fine. I'm going to give in until next Monday, though. Just to make sure that it is okay...and...to get in some game time on GTA:SA and Oblivion on my new PC.

Posted by: goob

Quote:

Originally Posted by DOMS

You might find it'll be the following monday that you get started up again after playing Oblivion, months even. I've heard that game eats hours like an obese father time after Ramadan.

...and that's not even mentioning GTA: the only way you can shoot Mexicans and not get done for it. I can see why you like it..

Posted by: DOMS

Quote:

Originally Posted by goob

I've played both games to the end. I'm just playing them both for a bit to see how they respond to the better setup that I have.

I went from an AMD 64 3000+, 1.5 gig of PC2300, and an 8X AGP 7800GS to a dual core AMD 3800+, 2 gig of 800MHz DDR2 dual channel, and a 7900GS.

I'm not quite the game player that I was before. I did, however, spend an hour today downloading better textures, mods, and editing the INI file of Oblivion to really push the quality of the graphics. I also downloaded a few mods for GTA:SA, including a 10X distance viewing mod.

Have you seen the preview for GTA4? It looks so damn incredible!

YouTube Video

Posted by: goob

Yeah, it does look fucking cool. The other GTA's are pretty much my favourite games, although I found i spent more time on killing spree, rampages than on missions. With cops as the no.1 target.

That set up sounds pretty fly. You'll have no problem playing the new GTA when it comes out. (Or anything else for that matter).

Posted by: DOMS

Quote:

Originally Posted by goob

Yeah, it does look fucking cool. The other GTA's are pretty much my favourite games, although I found i spent more time on killing spree, rampages than on missions. With cops as the no.1 target.

Are you going to have to put on a bathrobe...?

In terms of everything but graphics, Vice City is my favorite GTA game. I would spend a long of time just tooling around in a vehicle...occasionally running over people. Unlike SA, the music was great. Though James Woods' character in SA is the best in any GTA game.

Quote:

Originally Posted by goob

That set up sounds pretty fly. You'll have no problem playing the new GTA when it comes out. (Or anything else for that matter).

I don't think it's that powerful, but I'll find out tonight when I fire up Oblivion. I hacked the crap out of that game to push it to the max. You can do some incredible things with the INI file.

Posted by: AKIRA

Quote:

Originally Posted by goob

Thanks DD. Appreciate it.

Better days? Why, did you have some failures? No bulgarians I see, so it couldnt be that bad of a day..

Posted by: goob

Quote:

Originally Posted by AKIRA

Better days? Why, did you have some failures? No bulgarians I see, so it couldnt be that bad of a day..

I was not in pain afterwards, so I guess, it was'nt a great day. Did'nt feel like I worked as hard as I could. When I feel completly fucked afterwards, then that's a good day.

Posted by: goob

Quote:

Originally Posted by DOMS

Are you going to have to put on a bathrobe...?

Quote:

Originally Posted by DOMS

I don't think it's that powerful, but I'll find out tonight when I fire up Oblivion. I hacked the crap out of that game to push it to the max. You can do some incredible things with the INI file

Do tell, i'm intrigued.

Posted by: goob

12 x HIIT sprints. 1 minute rest in between.

95-100% effort. Duration of each sprint 10-15 seconds.

Fairly whipped.

Posted by: AKIRA

Quote:

Originally Posted by goob

I was not in pain afterwards, so I guess, it was'nt a great day. Did'nt feel like I worked as hard as I could. When I feel completly fucked afterwards, then that's a good day.

Now I know what youre talking about. Ive had 2 of those this week.

Posted by: goob

8 am workout on Saturday?????? Why!!!!

DB Sumo squats
65's x 10 (3 Sets)

Bulgarians
50's x 6 (3 sets)

Leg Press
520 x 8 (x3 sets)

Leg Ext
140 x 8 (3 sets)

SA pulldowns
70 x 6 (3 sets)

Pull overs (EZ Bar)
50 x 8 (x 3 sets)

Leg day done at 8am on a Saturday??? WTF was I thinking???
Hell, that woke me up. Wide awake. I guess I have a love/hate relationship with the Bulgarian squats. I love them because they hurt, but I hate them because they hurt.

Posted by: Malley

So did you crawl out of the gym? Nice workout!

Posted by: AKIRA

Guess you didnt go drinking on Friday night.

Posted by: goob

Quote:

Originally Posted by Double D

So did you crawl out of the gym? Nice workout!

Haha thanks, yup, I was pretty sore after that.

Quote:

Originally Posted by Akira

Guess you didnt go drinking on Friday night.

Nope, but I made up for it with a session going on til 7-8 am on Saturday-Sunday night. Really bad hangover on Sunday evening. Apartment was pretty blitzed when I woke up, and then discovered that I was responsinble for the worst of it. Damn.

Posted by: goob

6 fifteen second sprints (100% effort), followed up with 3.2 mile run. Ouch.

Posted by: Malley

Ouch brother, very ouch indeed!

Posted by: goob

Quote:

Originally Posted by Double D

Ouch brother, very ouch indeed!

Yup, it was my toughest cardio session yet. Pace of the run was pretty slow, around 9-10 minute miles, I was done after the sprints.

Posted by: Malley

I was going to say, after I do sprints I normally do some SAQ drills and maybe some box jumps and I am spent. Of course I should do the box drills first, but I always forget until the end.

Posted by: goob

Sounds pretty hardcore. I think adding pylometrics after sprints is pretty tough. Sounds painful...........I may just consider this.....

Posted by: Malley

Do the plyos first. That away you dont short change your power exercises.

Posted by: goob

DB Bench
65 x 5
65 x 5
65 x 5

DB OH Press
40's x 5
40's x 8
45's x 6

CGBP
60 x 8
60 x 8
80 x 8

SA pulldown
70 x 6
70 x 6

Dips
BW + 50 x 12 (4 sets)

Saxon's
25lb's x 10 (both sides) x 3

Crap workout. Running around all day before hand so used up a lot of otherwise useful enery and did'nt get the chance to eat before. Was'nt completly useless, but just not satisfying.

Posted by: DOMS

Quote:

Originally Posted by goob

Do tell, i'm intrigued.

Check out this performance tweaking guide for Oblivion. I did them all.

Posted by: Bakerboy

Mr. goob how do you like those saxons after doing them for a while? Where do you feel them most?

Posted by: DOMS

Quote:

Originally Posted by goob

Crap workout. Running around all day before hand so used up a lot of otherwise useful enery and did'nt get the chance to eat before. Was'nt completly useless, but just not satisfying.

Hey, a workout (of any kind) is better than no workout.

Posted by: goob

Quote:

Originally Posted by DOMS

Check out this performance tweaking guide for Oblivion. I did them all.

Nice. You obviously know your way around a computer like a gynacologist knows pussy.

I'm not bad with computers, but i'm no computer engineer, but i'm always intrigued about what you can do delving below the surface.

Quote:

Originally Posted by Bakerboy

Mr. goob how do you like those saxons after doing them for a while? Where do you feel them most?

I seem to feel them right on my sides, I guess almost on the Latimuss dorsi. Dose'nt seem to hit the external obliques as much as I expected. I do like them. Those woodchoppers are also excellent for hitting obliques.

Posted by: DOMS

Quote:

Originally Posted by goob

I'm not a gynecologist, but I play one in my shed.

Hacking the INI file is no harder than reading a text file with notepad.

Posted by: goob

Quote:

Originally Posted by DOMS

I'm not a gynecologist, but I play one in my shed.

Hacking the INI file is no harder than reading a text file with notepad.

But it's knowing what you're doing is important, and what you can do by altering files. Very interesting stuff.

Posted by: goob

HIIT. 15 second sprints x 12. Uo to 1 minute rest inbetween. Variable.

Could barely walk after. Recovery time down big time, conditioning is getting much better, heart rate comes down VERY quickly.

Posted by: Malley

Dips look AMAZING!

Posted by: goob

Quote:

Originally Posted by Double D

Dips look AMAZING!

TY. Strangely good, I should'nt be able to manage that amount, yet somehow I did.

Woodchoppers
45 x 6
45 x 6
45 x 6

One armed Rows
80 x 5
80 x 6
80 x 6
U/S Rows
65 x 8
65 x 8
Bent Rows
80 x 6
80 x 6
85 x 6

T-Bar rows
155 x 6
155 x 6
155 x 6

Cable Crunches
65 x 10
80 x 10
80 x 10 PR

Pullovers
65 x 8
70 x 8
75 x 8

Definately a row day. Back went through the wars with this one, but still not to obliterated satisfaction point. I need to find new exersices all round I think.

Posted by: DOMS

That's one crazy pull day. Great job, man!

Posted by: Malley

Rows are looking very strong! Nice workout all together.

Posted by: goob

TY guys, appreciated.

12 x HIIT sprints. 1 min rest, 80-100 m distance, 90-100% effort.

Posted by: Bakerboy

You the man Mr. goob.

Posted by: goob

Quote:

Originally Posted by Bakerboy

You the man Mr. goob.

Why, thank you sir.

Posted by: goob

Custom workout.

Bulgarian's
45 lb' db's x 8 (3 sets both sides)

DB Shoulder Press
50's x 12
50's x 12
50's x 12

Unilateral DB side Press
40 lb x 8 (Both sides x 3 sets)

Unilateral DB Decline bench
55 lb x 12 (both sides x 3)

Bench dips (elavated feet)
BW x 25
BW x 25
BW x 25

Upright BB rows
80 x 8
80 x 8
80 x 8

First time trying unilateral stuff, felt quite wierd. The decline Unilateral DB bench was quite hard, not the weight so much, but the balance. All done with a hangover.

Posted by: Malley

Those upright rows look pretty strong. A buddy of mine was like yeah I do 135lbs on my upright rows. So I went to the gym with him and sure enough he does. However I didnt realize he would look like he was in a lazy boy kicked back for a split second. Why do people cheat so much?

Posted by: goob

Haha. I don't try an go horizontal with them, I could manage more, but am apprehensive on shoulder damage as my left always clicks when performing these.

Due to time restraints, I have to cut back sessions this week, this workout was trying to alternate between push and pull.

Oblique Bends
60 x 10 (Both sides x 2 sets)

Cable Crunches
60 x 10
60 x 10
70 x 10 (Abs burning by this point)
70 x 10 (oww - fuck a duck)

Bench
135 x 8
140 x 8
140 x 8

Bent Over Rows
100 x 8
100 x 6
100 x 6

CGBP
65 x 8
70 x 8
80 x 8

Wood Choppers
60 x 6
70 x 6
70 x 6 PR (getting waaay better at these)

Hise's
240 x 10
240 x 12

SA Pulldowns
80 x 6
80 x 6
80 x 6

Bench feeble. DB bench far better for some reason. I think I have my lifts reverse of most people. Daft painful ones like Hise's, Bulgarian's and Lat pulldowns are quite good, while big ones like squats and Bench are crap. That's me for you, never do things the easy, or orthodox, or downright sensible way for that matter. Take the right road? The sensible road? No. Not goob. He's out on the stupid road, the one with the laughing clowns, talking dogs and daft bastards of the world.

Would'nt have it any other way.

Posted by: AKIRA

Good Hise's. I miss them.

What do you do regularly for DB Presses since you mentioned them?

Posted by: goob

Quote:

Originally Posted by AKIRA

Good Hise's. I miss them.

What do you do regularly for DB Presses since you mentioned them?

Usually between 65's and 75's.

Posted by: AKIRA

Weird how that is. The bench should be higher cuz of the DBs, but its not.

Then again, my DBs are lighter than my bench, but I still suffer from them as if they were boulders!

Posted by: goob

Quote:

Originally Posted by AKIRA

Weird how that is. The bench should be higher cuz of the DBs, but its not.

Then again, my DBs are lighter than my bench, but I still suffer from them as if they were boulders!

I guess because I never have a spotter, I can't go as heavy as i would like on the bench, and have never really tested down past 4 rep sort of range. With DB's i can, and they seem to give more DOMS, which psychologically to me, means more effectiveness.

Posted by: Malley

After looking at your workout I realize I need to get my work capacity back up. I am sure you saw my last workout, it damned near killed me.

I admire anyone who can do all of that and feel fine afterwards.

Posted by: goob

Quote:

Originally Posted by Double D

After looking at your workout I realize I need to get my work capacity back up. I am sure you saw my last workout, it damned near killed me.

I admire anyone who can do all of that and feel fine afterwards.

Thanks DD, but i have seen you're workouts and mine pales in comparison.

I'm so use to very high volume that it dose'nt feel right without it.
My general conditioning is very good, probably my strongest attribute, but unfortunately lifting heavy weights is not.

Posted by: DOMS

Quote:

Originally Posted by goob

Haha. I don't try an go horizontal with them, I could manage more, but am apprehensive on shoulder damage as my left always clicks when performing these.

When I first started benching, I had the same clicking sound. On the advice of some IM members, I started taking glucosamine and, about 6 weeks later, the sound went away.

Give it a shot. But remember, it takes a while to kick in.

Posted by: goob

Quote:

Originally Posted by DOMS

Thanks for the tip DOMS, i'll look into this.

Posted by: goob

Yesterday:

Custom workout 2: (limited weights available)

Unilateral Db press
50 x 8 (x 4 sets)

Unilateral side press
40 x 8 (2 sets)

Deadlift/ Barbell shrug combo lift (4/3/5/3/4)
120 x 10 ( 3 sets - as much, and as heavy as i could fit onto the bar)

ATG Squat Press
60 x 15 (Heaviest DB)

BB CG Military Press (3/2/3)
80 x 10 (x 3 sets)

BB Spilt Squats
80 x 8 (Both sides x 2)

Heaviest weights available hence the low numbers. Had to make do because of work demands, and did not have access to gym.

Posted by: goob

4.1 Mile run: 32 minutes - comfortable pace, only 50-60% pace effort.

Posted by: Malley

Interesting workout. I like it.

Posted by: goob

I try.

Yesterday: 4.2 mile run. (Not timed, 65-70% pace effort)

Posted by: goob

Hise's
240 x 12
240 x 12

Cable Crunches
75 x 10 (3/4/3)
75 x 10

Tbar Rows
160 x 6
170 x 6
170 x 6

Leg Ext
120 x 6
130 x 6
130 x 6
Reverse Leg Ext
120 x 6
120 x 6
125 x 6

Bulgarian's
52.5's x 6 (Both leg's x 3) (2/2/2)

SA Pulldowns
100 x 6 (x3 sets)

Lat Pulldown's
WG 140 x 6
WG 140 x 8
CG 150 x 8
CG 155 x 6

Hanging L's
25 (seconds) x 2

Leg Press
500 x 8 (x 3 sets) 3/2/3

Bizarre schedule this week meant custom workouts. This was legs/pull hybrid with extras thrown in. Pretty ass kicking. Bulgarian's were easier than usual, wierdly enough.

Posted by: fufu

gut shit

Posted by: goob

Quote:

Originally Posted by fufu

gut shit

TY fu-turama. Nice amount of volume..... but not compared to those full body workouts you've posted.....

Posted by: fufu

Well I only have three official training days, then one day of grip stuff. Otherwise I'd probably train too much.

Posted by: AKIRA

Quote:

Originally Posted by goob

Hise's
240 x 12
240 x 12

Cable Crunches
75 x 10 (3/4/3)
75 x 10

Tbar Rows
160 x 6
170 x 6
170 x 6

Leg Ext
120 x 6
130 x 6
130 x 6
Reverse Leg Ext
120 x 6
120 x 6
125 x 6

Bulgarian's
52.5's x 6 (Both leg's x 3) (2/2/2)

SA Pulldowns
100 x 6 (x3 sets)

Lat Pulldown's
WG 140 x 6
WG 140 x 8
CG 150 x 8
CG 155 x 6

Hanging L's
25 (seconds) x 2

Leg Press
500 x 8 (x 3 sets) 3/2/3

Bizarre schedule this week meant custom workouts. This was legs/pull hybrid with extras thrown in. Pretty ass kicking. Bulgarian's were easier than usual, wierdly enough.

Wow, custom indeed. Core work in the front and in the back. Not to mention, isolations in the front and the middle too.

Posted by: goob

Quote:

Originally Posted by fufu

Well I only have three official training days, then one day of grip stuff. Otherwise I'd probably train too much.

Yeah, that's me too. (not counting the 3 cardio days)

Quote:

Originally Posted by AKIRA

Wow, custom indeed. Core work in the front and in the back. Not to mention, isolations in the front and the middle too.

Yeah, not ideal. But I had to try and use other movements cuz of the custom workouts earlier in the week, which were more towards push.

Back to normal service next week. ........i think.

Posted by: AKIRA

How come there is a need for the workout to be out of place? What exactly is preventing you from order?

Posted by: goob

Quote:

Originally Posted by AKIRA

How come there is a need for the workout to be out of place? What exactly is preventing you from order?

Just a mad schedule at work. Hard to describe, but i was on call at all hours, and basically went the whole week with very little sleep. Could'nt et to the gym and had to use limited equipment at home, and at work when i had the chance.

Posted by: AKIRA

What are Unilateral DB side Presses?

And SA pulldowns? Straight Arm Pulldowns?

Posted by: goob

Quote:

Originally Posted by AKIRA

What are Unilateral DB side Presses?

And SA pulldowns? Straight Arm Pulldowns?

Like this, but your feet are angled 45 degrees (facing away from the side with the weight) and you are more angled over in the torso.

SA pulldowns = Straight arm.

Posted by: AKIRA

Hmph. I still cant picture it.

Posted by: Malley

Bulgarians hurt so bad!!

Posted by: goob

Not so bad this time round, although at heaviest weight yet. Guess 6 reps is managable, 8 seems to be hell.

Today: 4.1 mile run. Not timed, really struggled for some reason. Just one of those days I guess.

Posted by: goob

DB bench
75 x 5
75 x 5
75 x 5

CGBP
80 x 5
80 x 5
80 x 5

Arnold's
45 x 8
45 x 8
45 x 8
Lateral Raise
30 x 10 (hold 3 sec) x2

Cable Crunches
70 x 10
80 x 10
80 x 10 ( Hold for 3)

Dips
BW x 15
BW + 50 x 15
BW + 50 x 15
BW +50 x 15

Incline bench
100 x 8 (Feeble)

Ok. Normal service resumes after last weeks experiments, although, unilateral stuff will be making a come back. Not great, felt like i lost some strength after a week fucking about. Would like to get back on creatine as it seemed to give me the extra 'push' to do that little bit more.....

Posted by: Malley

None the less nice workout. Those DB presses look nice.

Posted by: goob

Quote:

Originally Posted by Double D

None the less nice workout. Those DB presses look nice.

TY DD, always a positive force.

Posted by: Bakerboy

Nothing wrong with that workout. How you managed to do incline dench after all those dips is beyond me!! Good stuff Mr. goob.

Posted by: Malley

That reminds me. I tried to do a 3 exercise superset with:

Scap Pushups
Dips
Incline Press

And it just wasnt happening, nice work after my afterthought Goob!

Posted by: DOMS

Quote:

Originally Posted by goob

Ok. Normal service resumes after last weeks experiments, although, unilateral stuff will be making a come back. Not great, felt like i lost some strength after a week fucking about. Would like to get back on creatine as it seemed to give me the extra 'push' to do that little bit more.....

I really like DB work. It helps to get past sticking points.

Nice solid workout, man!

Posted by: goob

Quote:

Originally Posted by Bakerboy

Nothing wrong with that workout. How you managed to do incline dench after all those dips is beyond me!! Good stuff Mr. goob.

Yeah, it was stupid. Should have sacrafised the DB bench for it, or added it after. I just saw it before heading out and thought, why the fuck not....

Quote:

Originally Posted by DoubleD

That reminds me. I tried to do a 3 exercise superset with:

Scap Pushups
Dips
Incline Press

And it just wasnt happening, nice work after my afterthought Goob!

Ouuchh!! Sounds painful.

Quote:

Originally Posted by DOMS

I really like DB work. It helps to get past sticking points.

Nice solid workout, man!

Wierdly, my DB work is better than any of my bar work, in most areas...

Posted by: goob

HIIT 10 x 80 min sprints. 1 minute rest in between.

Almost felt easy today..........almost......

Posted by: DOMS

You're a sick bastard, my friend. A sick, sick bastard...

Posted by: Malley

^^^^^agreed!!!!!!

Posted by: goob

Quote:

Originally Posted by DOMS

You're a sick bastard, my friend. A sick, sick bastard...

What!? They told me those records would be wiped after a few ye........er, oh I get you.

It was wierd, I could have done more. Maybe down to having a great day. Who knows.

Posted by: fufu

good dips!

Posted by: fufu

YouTube Video

Posted by: goob

Quote: