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Better the devil than goob...


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Posted by: goob

Quote:
Originally Posted by fufu View Post
I asked a while ago and you kept it a secret. hehhe
Did you???? Haha, i did make an effort to not reveal it for a long while.......and i don't even know why????!!!!!!

Damn, secrets out now.....


Posted by: fufu




Posted by: goob




Posted by: Malley

Taking a week off?


Posted by: goob

Quote:
Originally Posted by Double D View Post
Taking a week off?
Not unless I'm struck by a meteor.....

DB Incline Bench
60 x 5
65 x 5
65 x 5
65 x 5

WG Behind neck BB press
70 x 6
75 x 6
75 x 6

Dips
BW = 50 x 12 (3 Sets)

Saxon's
25's x 10
25's x 10

Hise's
245 x 8
245 x 12

CGBP
70 x 6
70 x 6
70 x 6

Not so bad, but not so good. Straight down the middle, had to stop myself from adding far more volume.


Posted by: Bakerboy

Unless you have great shoulder flexibility it's not a great idea to do behind the neck pressing but I'm sure you know that...
Nice job on the dips Mr. goob. Ouch saxon's those are evil.


Posted by: goob

Quote:
Originally Posted by Bakerboy View Post
Unless you have great shoulder flexibility it's not a great idea to do behind the neck pressing but I'm sure you know that...
Nice job on the dips Mr. goob. Ouch saxon's those are evil.
TY BB! Yeah, it was for a change, and I did'nt know that they were a possible injury giver, but I had a sneaking suspision. They just don't feel like a natural movement.


Posted by: Malley

How are you getting 245 overhead?


Posted by: goob

Quote:
Originally Posted by Double D View Post
How are you getting 245 overhead?
Put my foot underneath the bar, and flick it up 7ft in the air and then catch it overhead, slotting it neatly onto my shoulders......


....and sometimes, I use a squat rack.


Posted by: Malley

Hahaha.....the first of the 2 would be mildly impressive.....haha

Nice. Hey I got a picture up in my gallery now. Its old (like 3 years old)...but its me.


Posted by: goob

Quote:
Originally Posted by Double D View Post
Hahaha.....the first of the 2 would be mildly impressive.....haha

Nice. Hey I got a picture up in my gallery now. Its old (like 3 years old)...but its me.
I know! Even if I managed to make the weight airborn, it would kill me to catch it!!

Yeah, I saw, very impressive man.


Posted by: AKIRA

Quote:
Originally Posted by goob View Post
Haha, right on man. I always find that there's a hungover level that you can manage to workout with, but any more than that, and it's sickness city. Could, not have done it today, I think i'm still drunk.
Funny you mention a night of drinking...we spoke about this before and I finally got a good workout after a night of drinking! It wasnt yesterday's or the day before, but I think the preceeding one I was at the gym after a night of drinking and rocking the house.

Ok Ive asked this before and Ive forgotten AGAIN. What are Saxons? Google comes up with computer shit..

145lbs you are? What height?


Posted by: Malley

Saxons are holding weight overhead and doing basically side bends. They are tough as hell! I use like 20 pound dumbells....


Posted by: goob

Quote:
Originally Posted by AKIRA View Post
Funny you mention a night of drinking...we spoke about this before and I finally got a good workout after a night of drinking! It wasnt yesterday's or the day before, but I think the preceeding one I was at the gym after a night of drinking and rocking the house.

Ok Ive asked this before and Ive forgotten AGAIN. What are Saxons? Google comes up with computer shit..

145lbs you are? What height?
5'7". Yeah, my 2nd last workout - the hungover one was'nt so hot.....


Posted by: goob

Quote:
Originally Posted by Double D View Post
Saxons are holding weight overhead and doing basically side bends. They are tough as hell! I use like 20 pound dumbells....
In here:::::::------

Testosterone Nation - Real Abs


Posted by: AKIRA

Ohhhhh. Hmm.


Posted by: goob

4.2 mile run. 32 minutes. getting easy (-er)


Posted by: Malley

I cannot run that long! I would vomit! Nice work Goobster!


Posted by: goob

TY! I don't know, i think you'd probably find it pretty easy.

If I really pushed myself, I think 25-6 minutes for the total after coming back from my thigh & knee injury.


Posted by: fufu

4.2 miles in 32 minutes? That's like a 7:40 minute/mile pace, good.


Posted by: goob

Quote:
Originally Posted by fufu View Post
4.2 miles in 32 minutes? That's like a 7:40 minute/mile pace, good.
That's around my easy/ lazy base pace- kind of a tickover pace. I found the HIIT sprints help a lot in getting that speed up.


Posted by: goob

Cable Crunches
80 x 10
80 x 10
80 x 10

BB Bent over Rows
100 x 10
100 x 10
100 x10

WG pullups
BW x 8 (3 sets)

U/S unilateral rows
70 x 8
70 x 6
75 x 6

SA Pulldowns
80 x 6
80 x 6
80 x 6

Unilateral Press
50 x 10 (Both sides)

Rushed, so volume down. Damn it!


Posted by: Malley

Nothing to be upset about, workout looks stacked for sure!


Posted by: goob

HIIT. 12 x 60 - 80 m sprints. 30- 1 minute rest.


Posted by: goob

Leg Ext
165 x 8
165 x 8
165 x 8

Reverse leg ext
145 x 8
145 x 8
145 x 8

Deadlifts
200 x 5
200 x 5
200 x5

Woodchoppers
65 x 6
70 x 6
70 x 6

Lunges
70's x 8
70's x 8
70's x 8

Ouch. Lunges felt sore for some reason.


Posted by: fufu

^ ooo nice lunges, those are damn tough. That is why I never do them anymore.


Posted by: fufu

btw, you could call reverse leg extension, just leg flexion or curl. Just getting a little technical on your ass.


Posted by: goob

Quote:
Originally Posted by fufu View Post
^ ooo nice lunges, those are damn tough. That is why I never do them anymore.
Says mr 100 db bulgarian's!

Quote:
Originally Posted by fufu
btw, you could call reverse leg extension, just leg flexion or curl. Just getting a little technical on your ass.
...last time you did that I could'nt sit down for 3 days.....


Posted by: fufu




Posted by: goob

HIIT 10 x 100 m sprints. 90-95% flat out effort/ speed.

Fairly easy.....


Posted by: Malley

Lunges last? OUCH!


Posted by: goob

Incline Bench (Speed)
100 x 5
135 x 5
135 x 6
135 x 5

Lateral Raises
25's x 5
25's x 5
25's x 5

Incline Flys
55's x 6
60's x 6
60's x 6

Skullcruxshers
50 x 8
50 x 8

Dips
BW +50 x 12 (3 sets)

DB OH Press
60's x 5
60's x 5
60's x 5

Saxon's
25's x 10
25's x 10
25's x 10

Not bad. All the extra work i'm doing is draining me and my numbers are suffering. Time for creatine methinks......


Posted by: goob

Been a while since i posted track.

This ones very different.........great idea and well remixed....
YouTube Video



Posted by: goob

Yesterday:

WG Chins
BW x 6 (x 3 sets)

Deadlifts
210 x 5
210 x 5
210 x 5

Hise's
245 x 10
245 x 10

Unilateral pull down
70 x 6 (Both sides)
75 x 6
75 x 6
75 x 6

Supine Rows (2/4/3)
BW x 8 (x 3 sets)

Saxons
20's x 10 (x 3 sets)

Unilateral Bent DB over rows
70 x 6
70 x 6
70 x 6

Felt good. Cut cals right down, so power output much lower, did'nt seem to affect me too much. Not bad, even though pushed for time....

Today: 4.3 mile run: 35 mins, easy/ med pace.


Posted by: fufu

Good job with those deadlifts.


Posted by: goob

TY. They were ok, i don't like deadlifts, so don't do them often. Not good for my old back and knee injury.


Posted by: Bakerboy

goob your avi rules

and nice wo.


Posted by: goob

Quote:
Originally Posted by Bakerboy View Post
goob your avi rules

and nice wo.
Haha, made it the other day. Yoda would be way cooler if he looked like that........


Posted by: Malley

Nice Hise's...ouch brother, very ouch!


Posted by: goob

Sure was, it's getting near the limit my spine will take standing with that on my shoulders. I think 300 and i'd start to shrink.


Posted by: Malley

Haha....I think 250 is enough for me.....


Posted by: AKIRA

Quote:
Originally Posted by goob View Post
Leg Ext
165 x 8
165 x 8
165 x 8

Reverse leg ext
145 x 8
145 x 8
145 x 8

Deadlifts
200 x 5
200 x 5
200 x5

Woodchoppers
65 x 6
70 x 6
70 x 6

Lunges
70's x 8
70's x 8
70's x 8

Ouch. Lunges felt sore for some reason.


You got a video link of Woodchoppers? I can never remember the movement so I never do them nor prescribe them.

Oh and how do you like Saxons?


Posted by: goob



Saxon's are quite good. Never fail to et a sweat on....


Posted by: AKIRA

Thank you.


Posted by: goob

Deadlifts
210 x 4
210 x 4
210 x 4

Leg press
530 x 8
530 x 8
540 x 8

Leg ext
150 x 8 (x 4 sets)

Leg curl
140 x 8
140 x 8
140 x 8

Sumo DB squats
70's x 8
80's x 10
80's x 10

SA pulldowns
90 x 6
90 x 6
90 x 6
Woodchoppers
80 x 6
80 x 6

Saxon's
20's x 10 (x 3 sets)


Posted by: Malley

Good lord, thats alot of weight on woodchops!


Posted by: DOMS

Quote:
Originally Posted by Double D View Post
Good lord, thats alot of weight on woodchops!
I was thinking the same thing about the Leg Curls.


Posted by: goob

Thanks fellas.

Wood choppers were at the limit, I could not do anymore, with semi-good form.

My legs were on fire after those leg curls. I was walking like john wayne after a bigdyl special with a side order of haemaroids and constipation after that workout. ouch.


Posted by: goob

Monday: 4.4 mile run: 35 mins

Tue: HIIT 8 x 25 seconds max effort sprints. 1 min rest interval.

Wed: 3.5 mile run: 25 minutes.


Posted by: KelJu

Quote:
Originally Posted by goob View Post
Monday: 4.4 mile run: 35 mins

Tue: HIIT 8 x 25 seconds max effort sprints. 1 min rest interval.

Wed: 3.5 mile run: 25 minutes.


You are in tip top shape. What is your BF%? It must be pretty low to handle your work load.


Posted by: goob

Thanks K. Although, not as you'd expect. Think my BF% is around 12-14%. I can see the abs when tensed, but still have a little fat when relaxed. Can't seem to drop lower, hence the heavy workload.


Posted by: AKIRA

Id have to see someone in PERSON and watch them have abs relaxed and have even better eabs flexed. In my Myspace pics, any ab display is with a hard clench and even then it sucks.

Cut in 1 week. ....cant wait.


Posted by: goob

Quote:
Originally Posted by AKIRA View Post
Id have to see someone in PERSON and watch them have abs relaxed and have even better eabs flexed. In my Myspace pics, any ab display is with a hard clench and even then it sucks.

Cut in 1 week. ....cant wait.
Sucks eh?

I only have them when flexed. No fucking way I'm putting up pics. Don't want to show you fuckers up with my heavenly good looks. I'd just feel bad.........


Posted by: Brutus_G

Damn loading up and unloading that leg press could be your GPP lol.


Posted by: DOMS

Quote:
Originally Posted by goob View Post
Monday: 4.4 mile run: 35 mins

Tue: HIIT 8 x 25 seconds max effort sprints. 1 min rest interval.

Wed: 3.5 mile run: 25 minutes.
At what point did you colon fall out?


Posted by: goob

Quote:
Originally Posted by Brutus_G View Post
Damn loading up and unloading that leg press could be your GPP lol.
What's GPP???? Does take a while to load that bastard up alright!

Quote:
Originally Posted by DOMS
At what point did you colon fall out?
Had it replaced with a 'plug and play' version. Means that i can remove it before idiotic exersice regime's like 8 x 25 sec sprints. Saves a system crash.


Posted by: goob

Custom #42

Speed Hack Squats
100 x 8
100 x 8

BB Standing Press
90 x 6 (x 4 sets)
Upright BB rows
80 x 6
80 x 6
80 x 6

Bent over rows
110 x 6
110 x 6
110 x 6

Waterbury (Unsupported) DB Rows
50 x 8
60 x 8
60 x 8

Unilateral DB Bench
50 x 12
50 x 12
50 x 12
(All both sides + Supersetted - no rest at all)

Bench Dips
BW x 20
BW x 20
BW x 20
BW x 24

Planks
90 seconds (x2)

Random workout. Believe it or not, the planks were the worst, was gunning for 3.5 minutes non stop, but due to severe lack of sleep, could'nt do.
Speed hack squats wierd. Was going up and down, like Bigdyl at mardi gras......


Posted by: Bakerboy

Was going up and down, like Bigdyl at mardi gras......




Posted by: Brutus_G

Quote:
Originally Posted by Bakerboy View Post
Was going up and down, like Bigdyl at mardi gras......
LOL classic


Posted by: Malley

Speed hack squats? Are you using the bar behind your legs? Or is it a machine? If it is the first thing then be careful. Going quickly can really put your spine in a bad postion.


Posted by: goob

Quote:
Originally Posted by Double D View Post
Speed hack squats? Are you using the bar behind your legs? Or is it a machine? If it is the first thing then be careful. Going quickly can really put your spine in a bad postion.
It was with the bar behind my legs. It did feel very odd, but no back pain, which was good.


Today: 3.6 mile run. Not timed. Pace abysmal at start, quite fast towards end.


Posted by: Malley

As long as your safe I am satisfied with that!


Posted by: goob

Quote:
Originally Posted by Double D View Post
As long as your safe I am satisfied with that!
Thank you kind sir.


Posted by: goob

Custom #45

One armed pulldowns
75 x 6
75 x 6
75 x 6
75 x 6
Overhand CG pulldowns
170 x 6
170 x 6
One armed rows
80 x 6
60 x 6

Cable Crunches (2/6/2)
85 x 10
90 x 10
90 x 10
90 x 10

Seated Rows
100 x 8
100 x 8
100 x8

Twisting DB bench?
50 x 6
60 x 6
60 x 6

Wood choppers
80 x 6
80 x 6
80 x 6

Pullovers
80 x 6
80 x 6
80 x 6

10 mins at 10 mph on treadmill.

Not bad. Won't be training legs exclusively for a while due to running + cut. Won't not train them, but will be limiting their involvement, as the training was interfering with running ability. Although custom - it resembled a pull day more than anything else.


Posted by: Witchblade

Those unilateral movements (db bench) really knack the core, eh? No rest between arms either... I don't think I'd be able to do a sit-up to get up after that. I'd just stay on the bench. I nearly fell off the bench too when I went to failure.


Posted by: goob

I hear that, I always try and sit up with the DB's rather than drop them, just for the extra effort.

Haha, I've done that too. Quite embarasing to fall of the Bench.
The worse one was when I fell onto the treadmill and got launched like a scud missile onto the floor. I had friction burns on my ass, legs and back after that. A few people were laughing, but by that point, so was I.

Also fell off a pulldown machine when a hot chick walked past, and i turned to check her out. All you can do is laugh.....


Posted by: Witchblade

It seems you keep people entertained wherever you go.

A lot of people wouldn't be able to laugh at themselves like that. I think being able to do that is a sign you're comfortable with yourself.


Posted by: goob

TY. I've got thick skin. Anyway, if you can't laugh at yourself, what point is there.....

.....and I'm used to doing really stupid things that I end up laughing at myself about. Usually drunk, mind.....


Posted by: Brutus_G

GPP is general physical preparedness its like how much work can you do. Hard to describe ...how much volume and physical work you can do. If your GPP is high you can handle alot of volume without being over trained and your aerobic capacity is good. Anyone correct me if i forgot something.


Posted by: Brutus_G

Wow those pullovers are strong man!


Posted by: tallcall

Quote:
Originally Posted by goob View Post
I hear that, I always try and sit up with the DB's rather than drop them, just for the extra effort.

Haha, I've done that too. Quite embarasing to fall of the Bench.
The worse one was when I fell onto the treadmill and got launched like a scud missile onto the floor. I had friction burns on my ass, legs and back after that. A few people were laughing, but by that point, so was I.

Also fell off a pulldown machine when a hot chick walked past, and i turned to check her out. All you can do is laugh.....
Was Bigdyl present? Sounds like something he'd be interested in!


Posted by: goob

Quote:
Originally Posted by Brutus_G View Post
GPP is general physical preparedness its like how much work can you do. Hard to describe ...how much volume and physical work you can do. If your GPP is high you can handle alot of volume without being over trained and your aerobic capacity is good. Anyone correct me if i forgot something.
Gotcha. I think I have quite a high GPP. I've always done high volume.

Quote:
Originally Posted by Brutus_G
Wow those pullovers are strong man!
Thanks man. One of my favourite lifts.

Quote:
Originally Posted by tallcall
Was Bigdyl present? Sounds like something he'd be interested in!
Haha. As it happens he was there, with an ice pack and some lotion. But I think the nurses uniform was a little overboard......




Posted by: Malley

Twisting DB Bench? What is that?


Posted by: goob

Er.... it's probably called something else.

Like a DB bench but your hands start with your palms facing you, twisting to face outwards at top of movement.


Posted by: goob

Yesterday:

OH DB Press
60 x 6
65 x 6
65 x 6

DB Flat Bench
70 x 8
70 x 8
70 x 8

CGBP
80 x 8
80 x 6
80 x 6

Saxon's
20's x 10
20's x 10

BB Shrugs
190 x 10
200 x 10
200 x 10

Front raises DB's (2/5/2)
25's x 5
25's x 5
25's x 5


Posted by: goob

Today: 4.5 mile run. 35 mins


Posted by: goob

HIIT. 100 m x 9. 30 second rest intervals.

Dear lord......


Posted by: Witchblade

That's pretty badass. Do you get that sharp pain in your right (or left) 'inner oblique' as well?


Posted by: Brutus_G

I'm liking all that DB work good for working the stabilizers. Glade to see you busting some ass on the cardio!


Posted by: KelJu

Great workout Goob. What are saxons, by the way?


Posted by: Malley

You can almost OH press as much as you can bench? Why is that?


Posted by: goob

Quote:
Originally Posted by Witchblade View Post
That's pretty badass. Do you get that sharp pain in your right (or left) 'inner oblique' as well?
No, I'm fine usually. I think when I first started HIIT I might have had that. Pretty hardcore HIIT though - toughest part of my regime, although perversly, I'm finding it easier than everything else at the moment.

Quote:
Originally Posted by Brutus_G
I'm liking all that DB work good for working the stabilizers. Glade to see you busting some ass on the cardio!
Yeah, I'm finding DB's get me better results.

Quote:
Originally Posted by Kelju
Great workout Goob. What are saxons, by the way?
Thanks Kelju, although next to your workouts, i must have the stregnth of a disabled crackhead ant.

Saxons:

Alpine Core Training Beyond The Floor

Quote:
Originally Posted by DoubleD
You can almost OH press as much as you can bench? Why is that?
No idea, but my bench sucks ass badly, and I don't spend enough time trying to improve it. After this cut is finished I will make an effort to beat it like a goofy ginger stepchild.


Posted by: goob

Today:

DB Rows
85 x 6
85 x 6
85 x 6
Bent Over Rows
110 x 6
110 x 6
110 x 6
Bicep Curls
40 x 8
45 x 8
45 x 6
Tricep Pushdowns
60 x 6
70 x 6
70 x 6

One armed pulldowns
75 x 8
85 x 6
85 x 6
T Bar Rows
170 x 6
170 x 6
170 x 6

WG pull ups
BW x 8
BW x 8
BW x 8

3 Mile run: 22 minutes.


Posted by: Brutus_G

Wow good rows man!


Posted by: Witchblade

Quote:
Originally Posted by Brutus_G View Post
Wow good rows man!
Seconded.


Posted by: tallcall

I love those T bar rows. Amazing numbers on all of them man, good job!


Posted by: AKIRA

Quote:
Originally Posted by Brutus_G View Post
Wow good rows man!
Yeah, I honestly didnt expect those numbers.

Then you get T-bar rows and pullups AFTER bicep curls.


Posted by: Malley

I know the feeling with the benching. Mines been crappy for a while. But nice DB rows this time around.


Posted by: fufu

good rowing bud


Posted by: Bakerboy

Go goob go!


Posted by: KelJu

Quote:
Originally Posted by fufu View Post
good rowing bud
I concur. that is some excellent rowing work there.


Posted by: goob

haha. Thanks guys. My back feels like it was hit by this:



Posted by: Brutus_G

Looks like a really badass transformer.


Posted by: KelJu

Quote:
Originally Posted by goob View Post
haha. Thanks guys. My back feels like it was hit by this:


No, I think that picture is a great metaphor. Your pulling power is as good as that truck's pulling power.


Posted by: goob

haha, if that thing transformed, it would be 200ft high and invinsible!


Posted by: goob

Quote:
Originally Posted by KelJu View Post
No, I think that picture is a great metaphor. Your pulling power is as good as that truck's pulling power.
Thanks man! But if my pulling power was that truck, then yours would be the equivalent of a black hole!!!!!


Posted by: Witchblade

Quote:
Originally Posted by goob View Post
Thanks man! But if my pulling power was that truck, then yours would be the equivalent of a black hole!!!!!
You're saying his pulling power sucks?


Posted by: Brutus_G

Quote:
Originally Posted by Witchblade View Post
You're saying his pulling power sucks?
Haha good catch


Posted by: goob

Incline Bench
130 x 8
130 x 8
130 x 8

Fly's
40 x 8
45 x 8
45 x 8

Bench Dips
BW + 60 x 15 (x 3 sets)

Inverted Rows
BW x 8 (x 3 sets)

DB rows
70 x 8 (x 3 sets)

Underhand pullups
BW x 10
BW x 10
Bw x 10

3 Mile run home: 21 mins

Not bad. Custom workout #52.


Posted by: Bakerboy

Custom workout #52.

Sweet wo Mr. goob! How many days do you run?


Posted by: goob

Quote:
Originally Posted by Bakerboy View Post
Custom workout #52.

Sweet wo Mr. goob! How many days do you run?
haha, I just picked that number at random.

3-4 days per week. I try to get at least 1 HIIT session in, maybe 2-3 if I feel up for it, as it seems to be the most beneficial and taxing. And like a certain Utah resident.......I like pain!


Posted by: Witchblade

Your rows really rock.


Posted by: tallcall

Run, Goob, Run!!


Posted by: Brutus_G

Your a pretty strong guy Goob those flys are pretty heavy and you got 10 pullups.


Posted by: Malley

I am impressed with your inclines. How much do you weigh?


Posted by: goob

Thanks dudes.

Double: approx 140 lb's. I'm pretty light.

HIIT: 8 x 120 m sprints. Rest 30 seconds for First 5, 1 minute for last 3.


Posted by: katt

nice workout goobster!


Posted by: Brutus_G

Quote:
Originally Posted by goob View Post
Thanks dudes.

Double: approx 140 lb's. I'm pretty light.

HIIT: 8 x 120 m sprints. Rest 30 seconds for First 5, 1 minute for last 3.
WOW your weights are looking alot heavier lol.


Posted by: tallcall

You're awesome, benching very close to your body weight! Way to go man!


Posted by: goob

Thanks guys! Great motivators as always.

DB Bench
77.5 x 4
77.5 x 4
77.5 x 4
77.5 x 4

Hise's
240 x 12
240 x 12
240 x 12 ( Should have added 20-30lb's and lowered reps, but the weight would have crushed me!)

OH DB press
70 x 4
70 x 4
70 x 4
70 x 3

Dips
BW x 10 (x 3 sets)

Fuck it. I'm introducing elements of P/RR/S. This was a power day, hence the usual volume cut in half. Still fairly whipped, but went almost to the limit on all lifts. (Could have done more dips, but they seem to give pain in the front of my shoulders as i finish the last one and et down from the apparatus. This is momantary, but feels wierd.)


Posted by: DOMS

Quote:
Originally Posted by goob View Post
Hise's
240 x 12
240 x 12
240 x 12 ( Should have added 20-30lb's and lowered reps, but the weight would have crushed me!)
That's not a bad idea. I read once on IM, from P-funk (I think), that it makes sense to load up and get a feel for it. I think he was referring to Squats at the time, but the point is valid for pretty much any exercise.


Posted by: Witchblade

Damn, you're one strong motherfucker for your weight!


Posted by: Bakerboy

Quote:
Originally Posted by Witchblade View Post
Damn, you're one strong motherfucker for your weight!
True story. Nice stuff goobelicious.


Posted by: Brutus_G

Quote:
Originally Posted by Witchblade View Post
Damn, you're one strong motherfucker for your weight!
Goob=Beast!


Posted by: goob

Quote:
Originally Posted by DOMS View Post
That's not a bad idea. I read once on IM, from P-funk (I think), that it makes sense to load up and get a feel for it. I think he was referring to Squats at the time, but the point is valid for pretty much any exercise.
Makes sense, although I think I would be a few inches smaller and fatter if I had loaded much more on......

Quote:
Originally Posted by Witchblade
Damn, you're one strong motherfucker for your weight!
Quote:
Originally Posted by Bakerboy
True story. Nice stuff goobelicious.

Quote:
Originally Posted by Brutus_G
Goob=Beast!
Cheers dudes, although next to the fufu's, BB's, DD's, Witch's, DOMS's, Brutus's, Akira's infact nearly all IM'ers, I fade well into the background...


Posted by: Malley

It just blows my mind that your OH presses are right there with your benching. Hey try adding a bit more back work, see if that helps.


Posted by: goob

Quote:
Originally Posted by Double D View Post
It just blows my mind that your OH presses are right there with your benching. Hey try adding a bit more back work, see if that helps.
I'll do that next workout. Supine's, T-bar's, one armed pulldowns etc.

The new plan is to add some P/RR/S principles.
Week or day at a time:
Power (2-4 rep range, very heavy)
Rep range (10-15 reps, 70% heavy range)
Shock. (Supersets etc.)

Not sure whether to alternated days or do a week at a time. This may help bench, which i will devote more attention to.

Forgot to say, any thoughts/ sugestios/ corrections to the above???


Posted by: Brutus_G

Quote:
Originally Posted by goob View Post
I'll do that next workout. Supine's, T-bar's, one armed pulldowns etc.

The new plan is to add some P/RR/S principles.
Week or day at a time:
Power (2-4 rep range, very heavy)
Rep range (10-15 reps, 70% heavy range)
Shock. (Supersets etc.)

Not sure whether to alternated days or do a week at a time. This may help bench, which i will devote more attention to.
I like it alot Goob. actually im pretty sure you can out DB bench me and i know you got me in OHP lol.


Posted by: goob

Quote:
Originally Posted by Brutus_G View Post
I like it alot Goob. actually im pretty sure you can out DB bench me and i know you got me in OHP lol.
I don't know man, there's not much in it.


Posted by: AKIRA

Quote:
Originally Posted by Double D View Post
It just blows my mind that your OH presses are right there with your benching. Hey try adding a bit more back work, see if that helps.
Fuck yeah it is. Though its not that much of a difference, but it is acute.

I wonder if goob's triceps or anterior dels are large for his body...

Maybe youre cheating during the OH presses? Who knows...

But Id get that bench up in anyway you could, if it concerns you.


Posted by: goob

Try to keep form pretty strict on all lifts, so i don't think i'm cheating.

Not too bothered about bench, but will be putting more effort in to improve. Currently in caloric defecit, so i don't see this improving too soon.


Posted by: Malley

That is true. Whenever I am cutting I dont see anything increasing....and thats what I am doing right now.


Posted by: katt

Quote:
Originally Posted by Bakerboy View Post
True story. Nice stuff goobelicious.
I like that name...goobelicious.....good one BB.

nice workout G


Posted by: goob

Thanks guys!

WG pulldowns
165 x 6
180 x 4
180 x 4
175 x 4
Unilateral deep pulldowns
75 x 4
75 x 4
75 x 4

Supine Rows
BW x 8
BW x 6
BW x 6
BW x 6

Bent over rows
100 x 4
110 x 4
115 x 4
110 x 4
110 x 4

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

Lying incline raises (feeble...just, fucking feeble goddamn it)
20 x 4
20 x 4

11mph 12 minute run.


Posted by: Bakerboy

Looking strong goob.


Posted by: DOMS

Quote:
Originally Posted by goob View Post
Lying incline raises (feeble...just, fucking feeble goddamn it)
20 x 4
20 x 4
How long have you been doing them?


Posted by: goob

Quote:
Originally Posted by DOMS View Post
How long have you been doing them?
First time.......


Posted by: tallcall

Feeble or not they looked good to me!


Posted by: DOMS

Quote:
Originally Posted by goob View Post
First time.......
Then don't sweat it. You'll adapt quick enough.


Posted by: goob

4.1 mile run. easy/med pace. 34 mins


Posted by: Witchblade

If you like Lucy Pinder, here's your new wallpaper.

http://www.wallpaperbase.com/wallpap...y_pinder_6.jpg


Posted by: katt

Nice workout goobs!


Posted by: goob

Quote:
Originally Posted by Witchblade View Post
If you like Lucy Pinder, here's your new wallpaper.

http://www.wallpaperbase.com/wallpap...y_pinder_6.jpg
Result! Thanks Witch, that's going to be the new desktop.

Quote:
Originally Posted by katt
Nice workout goobs!
Cheers ma' dear!


Posted by: goob

Custom #64

Alternate twisting unilateral DB side presses
35's x 14
40's x 10
40's x 10

DB Bent presses (Both sides)
40 x 6
40 x 6
40 x 6
40 x 6

Face Pulls
45 x 8
45 x 8
50 x 8
SA Pulldowns
85 x 8
85 x 8

Unilaternal cable rows (both sides)
50 x 6
50 x 6
52.5 x 6

Cable crunches (2/6/2)
95 x 10
95 x 10

Treadmill HIIT. 12 mins
Intervals:
1 min @ 8 mph ( x 6)
1 min @ 12 mph(x 6)

Awesome workout! Really enjoyed that (well not the HIIT part).
First time doing first 3 exersices, bent press is a kick ass exersice, straight into my favourites despite being hard to do, especially balance.
Face pulls were wierd, I could'nt seem to do them without leaning back, despite altering weight before starting. I managed to get them down, but i'm not sure on form (leaning). Could have upped weight by a good bit, but it was the 1st time and wanted to nail form.


Posted by: Brutus_G

You always be bustin your balls on that cardio goob and your workouts all have cool names .


Posted by: goob

HIIT 8 x 100 m sprints. Rest 20s - 1min.


Posted by: Bakerboy

Nice stuff goobelicious. Do you do any kind of warm up before you sprint? Do you start standing or in a sprinter position?


Posted by: goob

Some basic stretched then a 5 minute jog. Then straight to maximum velocity.....

Standing starts. For some reason i find HIIT easier than steady state cardio, although I have'nt found the motivation to tackle the ultimate goal- guerilla cardio.......yet.


Posted by: Witchblade

I've completed Guerilla Cardio once last summer when I was in top cardiovascular shape. I was doing HIIT 3 to 4 times a week then and I was very lean and not so heavy. Still I nearly died that day, heh. I completed it though! The 10s RI are real killers.


Posted by: Brutus_G

Quote:
Originally Posted by goob View Post
Some basic stretched then a 5 minute jog. Then straight to maximum velocity.....

Standing starts. For some reason i find HIIT easier than steady state cardio, although I have'nt found the motivation to tackle the ultimate goal- guerilla cardio.......yet.
Cant stand hitt i used to do it with my marine friend when he was training to gety in shape for boot camp and i always hated that shit!


Posted by: goob

Quote:
Originally Posted by Witchblade View Post
I've completed Guerilla Cardio once last summer when I was in top cardiovascular shape. I was doing HIIT 3 to 4 times a week then and I was very lean and not so heavy. Still I nearly died that day, heh. I completed it though! The 10s RI are real killers.
Well done. Probably only 10% of IM'ers or less could manage it.
10 RI's are brutal, especially combined with the 20 second sprints.

That's my goal before the end of summer......


Posted by: goob

Quote:
Originally Posted by Brutus_G View Post
Cant stand hitt i used to do it with my marine friend when he was training to gety in shape for boot camp and i always hated that shit!
Sure ain't easy. Although the more you do it, the more you like it - but I might add, I like pain.

Surprised the scholar of pain (DOMS) has'nt tried it yet.....


Posted by: Brutus_G

Quote:
Originally Posted by goob View Post
Sure ain't easy. Although the more you do it, the more you like it - but I might add, I like pain.

Surprised the scholar of pain (DOMS) has'nt tried it yet.....
I don't know whats happened my cardio vascular system used to be excellent guess its the test booster?


Posted by: fufu

YouTube Video



Posted by: goob

Haha, that's quality, although I reckon he could have done with a big nothern soul sample over the top. Pretty decent drummer. On a side note, I used to have the sampler used -Yamaha SU10, it's really meant as an auxilery for DJ sets - it's got a pad on it you can use to 'digitally' scratch the sample playing....


Posted by: goob

Quote:
Originally Posted by Brutus_G View Post
I don't know whats happened my cardio vascular system used to be excellent guess its the test booster?
I don't know, if anything I would have thought it would have improved performance. Don't lose hope, I reckon 3 HIIT sessions and you'll wonder what the fuss was about.


Posted by: Malley

Nice workout....I like that!


Posted by: goob

4.2 mile run. Pace slow at start, hyper-speed by end. Should have timed it.


YouTube Video


Wierd - but damn catchy...
YouTube Video



Posted by: fufu

more Marco, I like this guy : )

YouTube Video


YouTube Video



Posted by: katt

Looks like you're kicking some ass, goob!


Posted by: goob

Fufu: That guy is some drummer. Great technique. THat first video sounds mad, like robot sex!

Katt: I try.

Bench
140 x 6
140 x 6
140 x 6
DB Bench
70 x 8
70 x 8

Bent Press
45 x 8
45 x 8
45 x 8

Dips (deep)
BW x 10 (x 4)

Cable crunches
95 x 10 (x 3)

CGBP
100 x 6
100 x 6
100 x6

Not bad. Not great. Not a problem. Not good at all at bench.


Posted by: Bakerboy

Great job goobster. How do you like doing the bent press, I've never really done that before, it looks super tough.


Posted by: goob

Quote:
Originally Posted by Bakerboy View Post
Great job goobster. How do you like doing the bent press, I've never really done that before, it looks super tough.

TY! New favourite movement. Works shoulders, obliques, lats and arms in one go. Not to mention stabilisation muscles. Diamond sir, just diamond.


Posted by: Malley

Your DB benching is stronger than your BB benching! Now that is impressive! I love it.


Posted by: Witchblade

Quote:
Originally Posted by Double D View Post
Your DB benching is stronger than your BB benching! Now that is impressive! I love it.
Yeah. If I were you I'd keep using dumbells for the bench. Better for the shoulders, balance between arms and in your case better for mass and strength too!


Posted by: Brutus_G

Wow lol thats intresting your stabilzers must be hella strong


Posted by: goob

Quote:
Originally Posted by Witchblade View Post
Yeah. If I were you I'd keep using dumbells for the bench. Better for the shoulders, balance between arms and in your case better for mass and strength too!
Yeah, I probably will. Bench on occasion to mix it up. It's a wierd one.

Quote:
Originally Posted by Brutus
Wow lol thats intresting your stabilzers must be hella strong
Thanks Brutus, they are quite sturdy, bit i'm still learning....




Posted by: AKIRA

Have you ever maxed out on bench?


Posted by: goob

Quote:
Originally Posted by AKIRA View Post
Have you ever maxed out on bench?

Never tested. I don't have a training partner to work with. I'll get round to asking someone to help spot me at somepoint. It's not that important to me really.

However I reckon I could add somewhere between 20-50 extra pounds on it as a max effort depending on how I feel on the day.


Posted by: DOMS

Quote:
Originally Posted by goob View Post
Never tested. I don't have a training partner to work with. I'll get round to asking someone to help spot me at somepoint. It's not that important to me really.
I think I've only gone for a 1RM about three times in the last two years.

Like you, I workout alone. But I also don't do it because, IMHO, you significantly raise the risk of injury when you do this.


Posted by: goob

Quote:
Originally Posted by DOMS View Post
I think I've only gone for a 1RM about three times in the last two years.

Like you, I workout alone. But I also don't do it because, IMHO, you significantly raise the risk of injury when you do this.
Makes a lot of sense, it's a lot of stress you're putting yourself under.
I think I'll have to do it just once to see what I could do. But as I said, it's hardly a priority at the moment.


Posted by: goob

(Custom Pull # 75)

Seated Unilateral cable rows
50 x 6
55 x 6
55 x 6

Unilateral BB floor rows
60 x 5
65 x 5
65 x 5
65 x 5

Unilateral pulldown
65 x 8
70 x 6
70 x 6
70 x 6

BB rows
100 x 6
105 x 4
105 x 4
105 x4

Face Pulls
40 x 10
50 x 12
SA pulldowns (Wide grip)
90 x 6
90 x 6
90 x 6

3 Mile run home. Time 22 mins. Pace medium (65%)

Early morning workouts suck. Hard to put in good effort at that time in the morning.

One armed pull day for a change up.


Posted by: Witchblade

Unilateral days are good for variation.

What are unilateral bb floor rows? Sounds hard.


Posted by: goob

Basically, the barbell is on the floor with the weight loaded on one end. Pin the other end under a weight or bench. Stand in Bent over row position over the weighted end, grab the end of the bar and lift, pulling to your lower chest.

Kind of like a T-Bar row with one arm.


Posted by: Witchblade

Quote:
Originally Posted by goob View Post
Basically, the barbell is on the floor with the weight loaded on one end. Pin the other end under a weight or bench. Stand in Bent over row position over the weighted end, grab the end of the bar and lift, pulling to your lower chest.

Kind of like a T-Bar row with one arm.
So just call them unilateral barbell T-bar rows. Your unilateral strength is great man.


Posted by: goob

Good point. Thanks Witch. Wierdly it's better than my strength in two handed lifts.


Posted by: Witchblade

That's normal. It's called the bilateral deficit.


Posted by: goob

Quote:
Originally Posted by Witchblade View Post
That's normal. It's called the bilateral deficit.
Smartass.


Posted by: Witchblade




Posted by: Brutus_G

Quote:
Originally Posted by DOMS View Post
I think I've only gone for a 1RM about three times in the last two years.

Like you, I workout alone. But I also don't do it because, IMHO, you significantly raise the risk of injury when you do this.
I always feel 3-5 rep range gives me the best strength gains.


Posted by: Brutus_G

Maybe its a mental thing?


Posted by: goob

No, doubt it. I'd blame it on not eating enough cals.


Posted by: goob

Incline Bench
135 x 8
135 x 6
135 x 6
DB Bench
75 x 5
75 x 6
75 x 6

Bent Press
50 x 6
50 x 6
50 x 6
50 x 6

Weighted Crunches
BW + 30 lb x 10 (3 sets)

Hise's
225 x 12
230 x 10
230 x 8

Decline Flys
50 x 8
50 x 8
50 x 8

HIIT - 1.30 @ 8mph
1.30 @ 12mph
Repeat x 6

Awesome workout. Everything went well, even the cardio was a walk in the park. Got to love those bent presses.


Posted by: DOMS

Good workout, goob!

Are your shoulders still going numb from the Hises?


Posted by: goob

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

Are your shoulders still going numb from the Hises?
Not as bad as they were, but yeah, they still do somewhat. But be careful, I almost fucked my back loading too much on and pushing for an extra set. Took a couple of days to recover. Still a great exersice though.


Posted by: Bakerboy

Wow! Nice bent press gooby.


Posted by: fufu

I bet bent presses are alot tougher than I imagine them to be. Good job!


Posted by: AKIRA

Quote:
Originally Posted by goob View Post
Incline Bench
135 x 8
135 x 6
135 x 6
DB Bench
75 x 5
75 x 6
75 x 6

Bent Press
50 x 6
50 x 6
50 x 6
50 x 6

Weighted Crunches
BW + 30 lb x 10 (3 sets)

Hise's
225 x 12
230 x 10
230 x 8

Decline Flys
50 x 8
50 x 8
50 x 8

HIIT - 1.30 @ 8mph
1.30 @ 12mph
Repeat x 6

Awesome workout. Everything went well, even the cardio was a walk in the park. Got to love those bent presses.
x 10 !

Those are good numbers for flies, yet you cant press more?!


Posted by: goob

Quote:
Originally Posted by AKIRA View Post
x 10 !

Those are good numbers for flies, yet you cant press more?!

Its fast becoming my achillies heel. It's probably pretty lucky I don't care about it that much. With more cals, I could kick it up. But still cutting back at this point so we'll see....


Bang on the point Akira. I like you're brutal directness.


Posted by: AKIRA

50lb flies are where I was floating at when I did them.


Posted by: katt

Flyes are great Goob!

I won't say anything about your inclines, because my husband has a mental block with his bench.


Posted by: tallcall

I feel like I'm in the same boat, though, I'm just getting to the point where I can comfortably bench press more than I can shoulder press. Still, good job with those flies!


Posted by: goob

Waell, tank ya y'all.

Y'all makin' da goob feel lik'a skinin' a chicken'.

Yeh'sir'ee!


Posted by: Brutus_G

Quote:
Originally Posted by AKIRA View Post
x 10 !

Those are good numbers for flies, yet you cant press more?!
Shit that is very good.


Posted by: fufu

cool riff

YouTube Video



Posted by: tallcall

^ that was cool


Posted by: Malley

I want to give those hise's a try....nice workout!


Posted by: goob

Quote:
Originally Posted by fufu View Post
cool riff

YouTube Video

Cool. Some nice blusey shreddin' there.


Posted by: goob

Yesterday: 4.3 mile run: 33 mins
Today HIIT: 12 x 100 m sprints. 1 min rest.


Posted by: Brutus_G

Quote:
Originally Posted by goob View Post
Yesterday: 4.3 mile run: 33 mins
Today HIIT: 12 x 100 m sprints. 1 min rest.
dam! gonna give the hiit another try myself.


Posted by: goob

Today: 4.1 mile run. Time = 33 mins.

Yesterday: Custom Push #93

Unilateral DB Decline Bench
40 x 20 (superset between sides)
40 x 20
40 x 20
40 x 20

Pylometric Jump Pressups
BW x 10
BW x 10
BW x 10
BW x 10

Military Press (Very WG)
100 x 8
100 x 8
100 x 8

BB Front Raises (2/5/2)
40 x 5
40 x 5
40 x 5

Bent Press (Both sides)
45 x 6
45 x 6
45 x 6
45 x 6

Bench Dips
BW x 20
BW x 20
BW x 20
BW x 25

Bench Crunches - Hands held straight overhead (like reaching for the sky if you were standing)
20
20
20

Awesome Workout. Amazing what a few days off does to you. All lifts felt excellent, and I liked the design of this workout. Ok, most of you could tear it to pieces, but I loved it. Got a great pump from it.
Noted for future.


Posted by: Bakerboy

Sweet.


Posted by: DOMS

That's a great looking workout, man! Well done!


Posted by: goob

Gratis amigos.


Posted by: Witchblade

Quote:
Originally Posted by goob View Post
Awesome Workout. Amazing what a few days off does to you. All lifts felt excellent, and I liked the design of this workout. Ok, most of you could tear it to pieces, but I loved it. Got a great pump from it.
Noted for future.
Nothing to rip apart there.


Posted by: Brutus_G

Keep it up man lotta high reps i see good to see you mixing it up.


Posted by: tallcall

Quote:
Originally Posted by goob View Post

Pylometric Jump Pressups
BW x 10
BW x 10
BW x 10
BW x 10

Military Press (Very WG)
100 x 8
100 x 8
100 x 8
I love these two, you got to love Plyometrics and those Military presses make me look like a weak little girl! Out of curiosity, how much weight have you put on those Military presses?

I love my cardio, so do you, I'm having "fun" with plyometric exercises, you seem to be as well. Are you sure you're not my evil twin?

Good job buddy!


Posted by: goob

Quote:
Originally Posted by Witchblade View Post
Nothing to rip apart there.
Dank u begaafde mijn vriend.


Quote:
Originally Posted by Brutus
Keep it up man lotta high reps i see good to see you mixing it up.
Gratis amigo.

Quote:
Originally Posted by Tallcall
I love these two, you got to love Plyometrics and those Military presses make me look like a weak little girl! Out of curiosity, how much weight have you put on those Military presses?

I love my cardio, so do you, I'm having "fun" with plyometric exercises, you seem to be as well. Are you sure you're not my evil twin?

Good job buddy!
Haha, evil twin! Like the way you paint yourself as the angelic one! But on hindsight, you'd be right on the money- there is mischevous darkness within thee.

I don't know what my max as a miltary press is - never tested. I'd struggle with approx 120-130 I think.


Posted by: tallcall

Quote:
Originally Posted by goob View Post
Haha, evil twin! Like the way you paint yourself as the angelic one! But on hindsight, you'd be right on the money- there is mischevous darkness within thee.

I don't know what my max as a miltary press is - never tested. I'd struggle with approx 120-130 I think.
Hehehe, you know me all too well!


Posted by: Witchblade

Haha, you got that from a translator? Sounds like the Dutch version of Yoda!



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