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

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Better the devil than goob...

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Posted by: goob

Quote:

Originally Posted by Witchblade

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

Haha, I did indeed. It was meant to say "Thank you my talented friend!

I guess it must of said something like "Thank you talented my friend"

Posted by: Witchblade

The choice of words way really off, it said something more like "Thank you very much, talented, my dear friend."

Posted by: goob

Custom Pull #845

WG Chin ups
BW x 8
BW x 8

Unilateral pulldowns
75 x 8
75 x 8
75 x 8

DB pullovers
90 x 6
90 x 6
90 x 6

Hise's
240 x 12
240 x 12
245 x 12

Supine Rows (2/4/2)
BW x 6
BW x 6
BW x 6

One armed T-bars
60 x 6
60 x 6
65 x 6
70 x 5

Cable Crunches
85 x 10
85 x 10
85 x 10 (2/8/2)

HIIT -
1min@ 12kph,
1min @ 18kph
for 14mins

Ball buster. The HIIT at the end was real hard going.

Posted by: AKIRA

Yeah, I couldnt even think about HIIT today.

Youre liking those Hises huh? Have you noticed any hypertrophy to the traps since you started those?

Posted by: goob

Quote:

Originally Posted by AKIRA

Yeah, I couldnt even think about HIIT today.

Youre liking those Hises huh? Have you noticed any hypertrophy to the traps since you started those?

Definately some growth there. Much more defined since I started doing them. I can put more weight on using hise's rather than, standard BB shrugs.

Posted by: AKIRA

I do both a pull/push shrug. Today I did regular DB shrugs, but theyre light. When I do Hises they are around your weight.

Reason why I ask about the hyper. is cuz today I didnt seem much of a difference. This might be the glory of a cut since I was already considering skipping a workout....

Posted by: Brutus_G

Very impressive weights man especially the pullovers i think i would rip my lats out lol.

Posted by: tallcall

Got to love those ball-buster HIIT sessions!! I know I love doing mine,

Posted by: Brutus_G

A blonde decides to try horseback riding, despite having had no lessons or prior experience. She mounts the horse unassisted and the horse immediately springs into motion. It gallops along at a steady rhythmic pace, but the blonde begins to slip from the saddle. In terror, she grabs for the horse's mane, but cannot seem to get a firm grip. She tries to throw her arms around the horse's neck, but she slides down the side of the horse anyway.

The horse gallops along, seemingly oblivious to its slipping rider. Finally, giving up her frail grip, she leaps away from the horse to try and throw herself to safety. Unfortunately for the blonde, her foot becomes entangled in the stirrup and is now at the mercy of the horse's pounding hooves as her head is struck against the ground again and again. Her head is battered against the ground, mere moments away from unconsciousness when...

Stan the Walmart manager runs out to shut the horse off.

Posted by: Witchblade

Posted by: goob

Quote:

Originally Posted by Brutus_G

Very impressive weights man especially the pullovers i think i would rip my lats out lol.

Na, I bet you could put that up if you wanted Brutus. No worries.

Quote:

Originally Posted by TC

Got to love those ball-buster HIIT sessions!! I know I love doing mine,

Hell yeah - more importantly how you feel afterwards - fucked, but euphoric.

Quote:

Originally Posted by Brutus

A blonde decides to try horseback riding, despite having had no lessons or prior experience. She mounts the horse unassisted and the horse immediately springs into motion. It gallops along at a steady rhythmic pace, but the blonde begins to slip from the saddle. In terror, she grabs for the horse's mane, but cannot seem to get a firm grip. She tries to throw her arms around the horse's neck, but she slides down the side of the horse anyway.

The horse gallops along, seemingly oblivious to its slipping rider. Finally, giving up her frail grip, she leaps away from the horse to try and throw herself to safety. Unfortunately for the blonde, her foot becomes entangled in the stirrup and is now at the mercy of the horse's pounding hooves as her head is struck against the ground again and again. Her head is battered against the ground, mere moments away from unconsciousness when...

Stan the Walmart manager runs out to shut the horse off.

Nice. I think I met her once. And probably did her too.

Posted by: goob

Today: 4.5 miles = 28 minutes. Lightening quick.

Posted by: goob

Incline Bench
140 x 10
140 x 10
140 x10

Bent over unilateral side presses
50 x 5
50 x 5
50 x 5
50 x 5

Alternate twisting OH press
50 x 10
50 x 10
50 x 10

Bench Dips (raised incline)
BW + 50 x 15 (x 4 sets)

Woodchoppers
70 x 8
75 x 8
75 x 10

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

Not all that great really. In fact about as much use as a chocolate fireguard. Fuck benching. From now on DB's only, well at least until I start eating more......

Posted by: AKIRA

EAT MORE THEN! Those are some heavy woodchops. I use maybe 20lbs on my cables. Then again, I only do them as a dynamic warm up.

Posted by: fufu

YouTube Video

Posted by: fufu

nice dippies

Posted by: Brutus_G

Dam Goob 140 incline what your max on flat?

Posted by: Malley

I am impressed with your inclines.....what is your weight?

Posted by: goob

Quote:

Originally Posted by AKIRA

EAT MORE THEN! Those are some heavy woodchops. I use maybe 20lbs on my cables. Then again, I only do them as a dynamic warm up.

No. I'm trying to lose the last of my beer gut. Not far to go. Perfect & very happy everywhere else.

Quote:

Originally Posted by fufu

nice dippies

TY.

Quote:

Originally Posted by Brutus

Dam Goob 140 incline what your max on flat?

Don't know. I've never tested, although Flat bench is my achillies heel. For some reason, I can't get good numbers on it, DB bench is far superior, proportionate weight for weight. I'd say I could'nt do any better than the incline though.

Quote:

Originally Posted by DoubleD

I am impressed with your inclines.....what is your weight?

147-150lb's at the moment.

Posted by: goob

Quote:

Originally Posted by fufu

YouTube Video

haha, Butthole surfers???? Old school.

"I got to meet the place, so I can get my monkey,
teach him to be cool, but a little bit funky,
got no credit got no fear,
got about a month til I can buy a beer,
got to see a doctor about the words I said......"

Best bits him laughing his ass off at the end.

Wierd.

Posted by: Brutus_G

Maybe your have a weakness in one of your muscles? Are you weak on decline bench?

Posted by: goob

U/S Unilateral DB Rows
70 x 8
70 x 8
70 x 8
70 x 8

One armed T-Bar rows
75 x 4
75 x 4
75 x 4
75 x 4

Alt DB curls to shoulder press twist
35 x 10
35 x 10
40 x 8

Unilateral Pulldowns
80 x 6
80 x 6
85 x 2
80 x 6

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

Cable Crunches
85 x 10 (2/5/2)
90 x 6 (2/4/2)
90 x 6
90 x 6 (...owww...)

Pretty good workout. Damn it, I'm pretty close to my ultimate goal which is toned fight club esq body, but have to kick the last 8 or so pounds.
Any suggestions for workout related tips that might help?

Posted by: goob

Quote:

Originally Posted by Brutus_G

Maybe your have a weakness in one of your muscles? Are you weak on decline bench?

About the same. Maybe slightly stronger ....it's been a while.

Posted by: Brutus_G

Hmmm maybe you should ask funk he probably has an answer.

Posted by: goob

Yesterday: Custom #412 - A religeous experience...

DB bench
75's x 6
75's x 8
75's x 6
75's x 6

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

Pylometric press ups
10
10
10

Bent Press (both sides, pause for 3 at bottom)
55 x 5
55 x 5
55 x 5
55 x 5
55 x 5

Decline Angle Raised Palms in Push ups
10
10
10
(Feet raised on 2 benches to provide decline angle)

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

Ab Wheel rollouts
10
10
10

HIIT - 1min @ 12, 1min @ 18 (x 8)

Ass whipper. Bodyweight moves seem reat for a change up. Damn well put me on cloud 9.

Posted by: goob

Today: 3.3 mile run. 20 minutes. Fast.

Posted by: tallcall

Quote:

Originally Posted by goob

Yesterday: Custom #412 - A religeous experience...

DB bench
75's x 6
75's x 8
75's x 6
75's x 6

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

Pylometric press ups
10
10
10

Bent Press (both sides, pause for 3 at bottom)
55 x 5
55 x 5
55 x 5
55 x 5
55 x 5

Decline Angle Raised Palms in Push ups
10
10
10
(Feet raised on 2 benches to provide decline angle)

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

Ab Wheel rollouts
10
10
10

HIIT - 1min @ 12, 1min @ 18 (x 8)

Ass whipper. Bodyweight moves seem reat for a change up. Damn well put me on cloud 9.

Geeze, you piled two benches on top of each other to do push ups?

Goob =

Posted by: Brutus_G

Damn man you should probably be BB benching 200 for reps your DB bench is freakin strong! Nice run to brother Goob.

Posted by: goob

Quote:

Originally Posted by Brutus_G

Damn man you should probably be BB benching 200 for reps your DB bench is freakin strong! Nice run to brother Goob.

TY B. I'm thinking plyometric clapping push ups might do the trick. It's damn hard to get airborn off a pylometric pushup, and to have the explosive strength do do it, may help the bench.

Posted by: goob

THe best...

YouTube Video

Posted by: goob

4.2 mile run: Time: 27:25. Last 250m was a 90% sprint, felt confortable too.

On grass, so joints did'nt take a pounding.

Posted by: KelJu

I'm jealous. I went for a run this morning and barely made it 1 mile. I plan to start running every other morning to get my cardiovascular system up to par.

Maybe in a year or so I will be able to run half of what you can run.

Posted by: AKIRA

Grass huh?

Yeah my BROOKS Beast shoes helped with my shin splints! My Tibialis(es) are sore though. I keep feeling like I have shin splints, but when I touch them (they would hurt to the touch), they dont register much pain, if any.

I did 3 miles, up & down a bridge in 30:20 total. HIIT training.

Id love to jog on the grass.

Oh and Kel, none of this shit was easy.

Posted by: goob

Quote:

Originally Posted by KelJu

I'm jealous. I went for a run this morning and barely made it 1 mile. I plan to start running every other morning to get my cardiovascular system up to par.

Maybe in a year or so I will be able to run half of what you can run.

You gotta remember I'm about half your size! It's easier for me cos I have less muscle to carry around than you.

But stick with it, add like 10% distance onto the run each week, and you'll be flying in no time. If you could manage some form of HIIT, your cardiovascular system will be right up there in no time. You'd be amazed the difference it makes vs. steady state.

Posted by: AKIRA

Quote:

Originally Posted by goob

You gotta remember I'm about half your size! It's easier for me cos I have less muscle to carry around than you.

But stick with it, add like 10% distance onto the run each week, and you'll be flying in no time. If you could manage some form of HIIT, your cardiovascular system will be right up there in no time. You'd be amazed the difference it makes vs. steady state.

Here Here!

I am now an extreme fan of HIIT. When I read your workout (4.2 miles), I thought, holy shit, I did 3 miles a few days ago! I guess I am not doing too bad!

Posted by: goob

Quote:

Originally Posted by AKIRA

Grass huh?

Yeah my BROOKS Beast shoes helped with my shin splints! My Tibialis(es) are sore though. I keep feeling like I have shin splints, but when I touch them (they would hurt to the touch), they dont register much pain, if any.

I did 3 miles, up & down a bridge in 30:20 total. HIIT training.

Id love to jog on the grass.

Oh and Kel, none of this shit was easy.

Yeah man, grass makes a shitload of difference,, the impact is far less and joints etc. don't get nearly as hammered.

I have a shin splint in one of my legs before this run, but I thought fuck it i'll ride right through it as I 've done in the past. But it did'nt really affect me at all, due to the lesser impact on grass. If I'd ran on the sidewalk or road, I'd have been in pain.

Posted by: goob

Quote:

Originally Posted by AKIRA

Here Here!

I am now an extreme fan of HIIT. When I read your workout (4.2 miles), I thought, holy shit, I did 3 miles a few days ago! I guess I am not doing too bad!

Exactly. And you've not long started picking up the cardio, so 3 miles is not bad at all. When I started I went for 3 miles, but had to stop halfway round the first 2 times, but from there it's just got faster and easier.

After starting HIIT it improved a lot.

Posted by: tallcall

Quote:

Originally Posted by goob

I love my HIIT sessions! Running up and down stairs is fun! Now it's time for another new pair of shoes, I seem to burn through them every 3 months or so.

Posted by: Malley

You know I have to run on grass otherwise I get some serious shin splints....but I just bought me some insoles, so things seem to be better!

Posted by: goob

Custom Push #23 Edging towards standard...

Unilateral DB Bench
70 x 6 (Both sides)
70 x 6
70 x 6
70 x 6
Almost threw me off the bench. Hard to stabalise well when doing these, but I got it down.

Raised (2 x feet on stacked bench) Push ups
BW x 10
BW x 10
BW x 10

Twisting Alternate DB OH press
55 x 10
55 x 10
55 x 10
55 x 10

Dips
BW + 20 x 8 (x 4 sets)

Hise's (2/3/2)
250 x 12
250 x 10
250 x 8

Saxon's
25's x 10
25's x 10
45 degree Situps
BW + 20 x 10
BW + 20 x 10 (Weight held overhead, arms outstretched)
BW + 20 x 10

HIIT 1min @ 12, 1 min @ 17, Repeat 6 times.

Not bad at all. Unilateral bench hard to do. Hard to keep good balance when putting up heavy ass weight. Could grasp other side of bench, but that would be cheating. Best way was to manouver so that I was slightly off the side of the bench without the weight. Helped balance.

45 degree situps were real tough.

Posted by: Brutus_G

Quote:

Originally Posted by goob

I gotta go a 100% with you on this G hiit always beats steady state.

Posted by: Brutus_G

Dam you a dipping machine!

Posted by: DOMS

Quote:

Originally Posted by Brutus_G

Dam you a dipping machine!

That sounds so very, very wrong...

Posted by: tallcall

Goob is Arnold in disguise!

Posted by: DOMS

Quote:

Originally Posted by goob

Unilateral bench hard to do. Hard to keep good balance when putting up heavy ass weight. Could grasp other side of bench, but that would be cheating. Best way was to manouver so that I was slightly off the side of the bench without the weight. Helped balance.

But they feel good, no?

Posted by: tallcall

Quote:

Originally Posted by DOMS

That sounds so very, very wrong...

Well if he's not a dipping machine, what kind of machine is he? Please elaborate.

Posted by: DOMS

Quote:

Originally Posted by tallcall

Well if he's not a dipping machine, what kind of machine is he? Please elaborate.

I believe that you are the more experience one (I have none). I bow to the master.

Posted by: tallcall

Quote:

Originally Posted by DOMS

I believe that you are the more experience one (I have none). I bow to the master.

Posted by: goob

Quote:

Originally Posted by tallcall

Goob is Arnold in disguise!

Closer to this Arnold than the terminator....

Posted by: goob

Quote:

Originally Posted by DOMS

But they feel good, no?

Indeed they did. Seem to get a good deal of DOMS from them, so I guess they seem to work the muscles harder. Also, they seem to hit the abs somewhat, in stabilisation.

Quote:

Originally Posted by Brutus_G

Dam you a dipping machine!

TY TY.

Posted by: goob

Today:

3.4 miles: Time 20:18. Fairly fast.

Posted by: Brutus_G

Goob you should be on track man.

Posted by: tallcall

Quote:

Originally Posted by Brutus_G

Goob you should be on track man.

I figured you'd be on a track and field team or something. Do you run as more of a hobby or is it more of a sport for you?

Posted by: goob

Quote:

Originally Posted by Brutus_G

Goob you should be on track man.

Thanks man! I would join a team, but the tight clothes offend my snowboard/skate sensibillities.

Quote:

I figured you'd be on a track and field team or something. Do you run as more of a hobby or is it more of a sport for you?

Just to increase fitness + help cutting. All or nothing, I try to go hard.

Posted by: goob

Custom Pull #452

WG Pull-ups
BW x 10
BW x 10
U/S Unilateral DB rows
65 x 5
65 x 5
65 x 5
U/S Unilateral pulldowns
65 x 6
67.5 x 8
67.5 x 8

T-Bar Rows
175 x 5
175 x 5
175 x 5
170 x 4

Pull overs
75 x 10
75 x 10
80 x 10

Upright Rows
80 x 10
80 x 10
80 x 10

Cable crunches
90 x 10
90 x 10
90 x 10

OK. Up against time, had other places I needed to be. So effectively down to 30 sec rest in between sets. Hard going.

Posted by: tallcall

Quote:

Originally Posted by goob

Just to increase fitness + help cutting. All or nothing, I try to go hard.

It's funny because that's the exact same reason I have for doing all of this. I told everyone that I don't like doing anything half-assed so I chose to go all out and give it all or nothing. More power to us!

Posted by: goob

That evil twin thing..............................

Posted by: Brutus_G

Good god GOOB lol 10 rep pullups dam! I gotta workout with you sometime.

Posted by: tallcall

Quote:

Originally Posted by goob

That evil twin thing..............................

Muhahahaha....Muhahahaha

Posted by: goob

Custom: er...custom #8

Unilateral DB Bench
70 x 5
72.5 x 4
72.5 x 4
72.5 x 4

Pylometric Push-ups
BW x 10 ( x3 sets)

Unilateral Pulldowns
70 x 5
70 x 5
70 x 5

Bent Press
55 x 5
55 x 4
55 x 5
55 x 5
55 x 5

DB Shrugs
75's x 10 ( x 3 sets)

BB Rollouts
10
10
10

Twisting OH DB press
55 x 10
55 x 10

HIIT 1min @ 8mph, 1 min @ 12.5 mph (repeat x 5)

Pretty good workout. BB roll outs are damn hard, although don't hit the abs quite as bad as I enviseged. HIIT was real hard, only just completed, I just was'nt as powerful as usual, although it was after 50 minutes of weights....

Posted by: Brutus_G

Goob you be killing that bench man! I bet if it was 2 arms at a time youd be doing 80X4.

Posted by: goob

That's the next step......

Posted by: tallcall

Those Barbell Rollouts looked like fun, maybe I'll try them sometime.

Posted by: Witchblade

You're kicking ass, ozzy.

Posted by: goob

Quote:

Originally Posted by Witchblade

You're kicking ass, ozzy.

Posted by: DOMS

Quote:

Originally Posted by goob

No doubt!

Great job, goob!

Posted by: goob

Quote:

Originally Posted by DOMS

No doubt!

Great job, goob!

Grazie! Bene!

Today: 4.2 mile run: 27.46. Flying.

Posted by: Witchblade

Haha, in class I was told people in Australia (that's where you're from, right?) called each other ozzies (aussies). Proves once again I learn a lot (but not all) of stupid shit in school.

Note to self: stop using (...) so damn much.

Posted by: goob

Quote:

Originally Posted by Witchblade

Haha, in class I was told people in Australia (that's where you're from, right?) called each other ozzies (aussies). Proves once again I learn a lot (but not all) of stupid shit in school.

Note to self: stop using (...) so damn much.

Why do you think that Witch?

Posted by: goob

Custom Pull #842

Unilateral pulldowns
75 x 8
75 x 8
74 x 8
WG Chinups
BW x 6
BW x 6
BW x 6

T Bars
175 x 8
175 x 8
180 x 4
175 x 6

Supine Rows (2/4/2)
BW x 8
BW x 6
BW x 6
BW x 6

Preacher's
45 x 6
50 x 6
50 x 6

Cable crunches
100 x 10
100 x 10
100 x 12

HIIT 1min @ 8mph, 1 min @ 12 mph ( x 6)

Not too bad. The HIIT was pretty hard at the end.

Posted by: goob

Yesterday: 3 mile run: 19:04 minutes.

Posted by: Witchblade

I thought you said you live in Australia in my linkdump somewhere.

Posted by: Brutus_G

Ha thats one quick run G and those rows are kicking a!

Posted by: DOMS

That's a solid workout, goob!

I don't remember if I've asked, but where are the pics?

Posted by: Malley

I dont get into those WG chins to often. I think I may start. Thanks for leading the way.

Posted by: goob

Quote:

Originally Posted by Witchblade

I thought you said you live in Australia in my linkdump somewhere.

Wherever I lay my hat is my home......

Quote:

Originally Posted by Brutus

Ha thats one quick run G and those rows are kicking a!

Thanks man. I've been faster on that run, but have to be in peak condition to handle the intensity of 5.50-6 minute miles. It's worse than HIIT.

Quote:

Originally Posted by DOMS

That's a solid workout, goob!

I don't remember if I've asked, but where are the pics?

TY DOMS. Believe it or not I don't own a digital camera. I know, i know, even at this modern age.... I've lost the attachment for my cell phone which enables me to transfer data, so can't use that either....

Quote:

Originally Posted by DoubleD

I dont get into those WG chins to often. I think I may start. Thanks for leading the way.

Haha, don't make me laugh - I've never led the way in any way for you!
Sad to see you've decided to retire your journal, I enjoyed reading the training methods you used. Hopefully you'll start another when time allows.

Posted by: DOMS

Quote:

Originally Posted by goob

Borrow one from a friend.

Posted by: Witchblade

Quote:

Originally Posted by goob

Wherever I lay my hat is my home......

Head*

Posted by: KelJu

I'm curious of why you would do both supine and t-bar rows on the same day.

Posted by: katt

Nice workout Goob! I would think those Supine rows after T-bar would really burn!

Posted by: tallcall

Quote:

Originally Posted by goob

HIIT 1min @ 8mph, 1 min @ 12 mph ( x 6)

Not too bad. The HIIT was pretty hard at the end.

My body hurts just thinking about those numbers! Good job Goob

Posted by: fufu

YouTube Video

Posted by: goob

Quote:

Originally Posted by Witchblade

Head*

Nice of you to offer Witch, but I'm not that way inclined.

I've passed your kind offer on to fufu, Bigdyl and TC. One of those guys will be more grateful.

Posted by: tallcall

Quote:

Originally Posted by goob

Nice of you to offer Witch, but I'm not that way inclined.

I've passed your kind offer on to fufu, Bigdyl and TC. One of those guys will be more grateful.

Step aside, BigDyl and I'll take care of this one.

Posted by: goob

Quote:

Originally Posted by DOMS

Borrow one from a friend.

Haha. All my friends cameras have incriminating photos from nights out. It would be like gettin blood from a stone to get a lend of one of their cameras.

Quote:

Originally Posted by Kelju

I'm curious of why you would do both supine and t-bar rows on the same day.

My philosophy is the more the better. It's pretty much against the grain, but higher volume seems to work better for me. I seem to be able to take a lot of punishment.

Quote:

Originally Posted by Katt

Nice workout Goob! I would think those Supine rows after T-bar would really burn!

The T-bars went fine, but the supine's really hurt. It was trying suspend myself at the *middle for a few seconds that ot the burn. (*Insert correct terminology wher applicable)

Fufu: Good choice. The first two albums by daft punk rock. Good drinking Music

Posted by: goob

Quote:

Originally Posted by tallcall

My body hurts just thinking about those numbers! Good job Goob

TY. I don't know. Some of the stuff your doing shades me, especially the brutal cardio regime.

Posted by: tallcall

Quote:

Originally Posted by goob

TY. I don't know. Some of the stuff your doing shades me, especially the brutal cardio regime.

(Face turning red) - Thanks, but I still bow to you, cardio master

Posted by: goob

Custom# 456

Unilateral DB bench
70 x 6
70 x 5
70 x 4
70 x 4

Bent Press
55 x 6
55 x6
55 x6
55 x 5

face pulls
75 x 8
80 x 10
80 x10

Pylometric push ups
BW x 10 (x4)

One armed rows
80 x 10
80 x 10
80 x 10

DB shrugs
75 x 10
75 x 10
75 x10

HIIT 1min @ 7, 1min @ 13. (x 6)

Not a great workout. Numbers have been better. HIIT seems to be really hard after 50 mins of doing weights.

Posted by: Witchblade

HIIT is already really hard without doing 50 mins of weight training beforehand.

Posted by: Brutus_G

yeah man take a break then go do some hiit. its hard to go balls out when you already went hard for 50 mins.

Posted by: Scarface30

hey goob, thought I'd come in and visit! workouts are looking good, and your cardio is awesome man!

Posted by: goob

Quote:

Originally Posted by Brutus_G

yeah man take a break then go do some hiit. its hard to go balls out when you already went hard for 50 mins.

True. But it does bring all round fitness levels even higher to be able to do it. Heartrate goes up very fast using that HIIT protocol.

Posted by: goob

Custom: er..#690 - unorthodox light push day.

Decline unilateral db bench
55 x 15
55 x 12
55 x 10

Pylometric push ups
BW x 10
BW x 10
BW x 10
BW x 10

Rotating Push ups
BW x 7
BW x 7
BW x 7

Ultra WG BB OH Press
75 x 15
75 x 10
75 x 12

Bent Press
55 x 6
55 x 6
55 x 6
55 x 6

Bench Dips
BW x 20
BW x 20
BW x 20

45 degree 'arms over head' sit ups
BW x 20
BW x 20

Rotating push ups surprisingly hard. For those tha don't know, as you push up, you rotate onto one arm, with the other pointing towards the sky. This effectively has turned you from facin the ground to being on your side, with the free arm perpendicular to the floor:

And then swap sides on next push up. As i said, harder than they look.

Posted by: Brutus_G

Cool Ive never seen those before! I may try em as always your looking very strong man and that volume shows you got one hell of a work capacity!

Posted by: tallcall

Got to love those Plyometrics! Once again you're doing wonderful man, keep it up!

Posted by: katt

Way to do the volume goob! Those one arm pushups look difficult... I may have to try them..

Posted by: DOMS

Quote:

Originally Posted by goob

Rotating push ups surprisingly hard. For those tha don't know, as you push up, you rotate onto one arm, with the other pointing towards the sky. This effectively has turned you from facin the ground to being on your side, with the free arm perpendicular to the floor:

And then swap sides on next push up. As i said, harder than they look.

Solid workout, goob!

I did a variation of those push-ups before. I did them with dumbbells. Give it a try!

Posted by: tallcall

Quote:

Originally Posted by DOMS

Solid workout, goob!

I did a variation of those push-ups before. I did them with dumbbells. Give it a try!

I hope those were light dumbbells, I would be hesitant to try heavy ones like that.

Posted by: goob

Quote:

Originally Posted by Scarface30

hey goob, thought I'd come in and visit! workouts are looking good, and your cardio is awesome man!

Thanks man, My all round condition is about as as good as it has ever been.

Quote:

Originally Posted by tallcall, BrutusG, DOMS, katt, etc...

TY guys. Brutus, katt, tallcall, give the rotating push ups a go, they are fun.

DOMS: Good idea. Although, I imagine they will be very hard. What weight did you use?

Posted by: goob

Today:

4 miles: 27:56. Pretty fast.

Posted by: DOMS

Quote:

Originally Posted by tallcall

I hope those were light dumbbells, I would be hesitant to try heavy ones like that.

Quote:

Originally Posted by goob

DOMS: Good idea. Although, I imagine they will be very hard. What weight did you use?

I think I used 10 or 15 pound dumbbells.

If you do them, try to find DBs that have padded grips. Whether you find DBs with padded grips or not, make sure to use gloves. That is because you should have a DB in both hands while you're doing them. You have to balance on the DBs while you're at the bottom, and then you balance on a single hand when you extend the off-hand up into the air, alternating the up-hand on each rep. If you don't use gloves, the pain on the supporting palm can get pretty bad.

I called them T Push-ups in my journal.

Posted by: goob

Quote:

Originally Posted by DOMS

Gotcha. I remember you listing T push ups. Probably a more accurate name.

Sound advice. I could imagine them being painful to the palm. Holding a DB in each hand is also bound to affect the balance axis - but this can only be a good thing, working more muscles.

Posted by: Witchblade

You could use hex dumbells. They're easier on the balance. I'd use light dumbells too. You won't be able to keep your elbow extended with heavier ones.

Posted by: goob

Not available to me. I'd have to buy some.

Today: 4 mile run. 28.40. Not good. Got hit buy some leg pain halfway round and had to slow the pace. If not, I'd have knocked 1-2 mins off it.
Flying for the first 2 miles.

Posted by: Brutus_G

You still run like a bullet man lol.

Posted by: Witchblade

As someone else mentioned, you should be on track.

Posted by: Malley

I refer to those rotating pushups as T-Pushups.....nice work Goob.

Posted by: goob

Quote:

Originally Posted by Brutus_G

You still run like a bullet man lol.

Quote:

Originally Posted by Witch

As someone else mentioned, you should be on track.

Thanks guys. I can't really be assed with being on a track team. As with you guys, I'm in this game to look good. The running helps trim me up.

Quote:

Originally Posted by DoubleD

I refer to those rotating pushups as T-Pushups.....nice work Goob.

Thanks. You're not around as much. Take it the job is going well?

Posted by: goob

Custom # 842

DB Bench
72.5 x 5
72.5 x 5
72.5 x 5

U/L Pulldowns
75 x 8
80 x 6
80 x 6
75 x 5

Bent Press
55 x 6
55 x 5
55 x 5
55 x5

Pylo push ups
BW x 10 ( x 4)
T Push ups
BW x 7
BW x 7
BW x 7

Face Pulls
80 x 10
80 x 10
85 x 10

DB Shrugs
70's x 10
70's x 10
70's x 10

HIIT 1min @ 8mph, 1 min @ 13mph. Repeat x 5. Incline @ 3.

Weights workout not great. Put it down to not having my usual 2 super strong coffees beforehand.
HIIT almost easy. My cardio conditioning has improved beyond all recognition from the start of the year. Can operate for long periods at 80-90% of max heartrate without dicsomfort. Pulse comes back down really fast afterwards- a good sign of fitness level.

Posted by: tallcall

Sounds like you're doing good man! I just saw someone do those Bent Presses, I'm impressed with those weights you posted for those, they look very difficult!

Posted by: Scarface30

your training is looking sweet goob!

what do bent presses look like anyway?

Posted by: Brutus_G

Goob that DB press and bent press both do look strong!

Posted by: tallcall

Quote:

Originally Posted by Scarface30

your training is looking sweet goob!

what do bent presses look like anyway?

It looks like you start here:

and end up here:

Posted by: goob

Quote:

Originally Posted by tallcall

It looks like you start here:

and end up here:

YouTube Video

Much like this. I try not to bend my legs like he did. A great exersice, hits lats, triceps, obliques etc.

Brutus, scarface, TC: Thanks dudes. You guys should give the bent presses a shot at somepoint. Use Dumbbells to start with, coz you can easily get injured doing it.

Posted by: Scarface30

thanks tallcall.

wow, those looking friggin insane! they look like a very intimidating movement!

Posted by: goob

Quote:

Originally Posted by Scarface30

thanks tallcall.

wow, those looking friggin insane! they look like a very intimidating movement!

Try them with dumbells to start with. Hit lats, tri's, obliques etc. Great movement.

Posted by: goob

DB Decline Bench
70 x 8
70 x 8
70 x 8

DB OH Press
60 x 8
60 x 8
60 x 8

DB Shrugs
70's x 12
70 x 12
70 x 12

Raised push ups
BW x 15
BW x 15
BW x 15
BW x 15

Dips
BW x 8
BW x 8
BW x 8

Diamond Push ups
BW x 10
BW x 10
BW x 10

3.2 mile run: 20 minutes, not breathing hard or pushing myself much.

Posted by: Brutus_G

Damn your a pocket rocket man! You should post up some pics.

Posted by: goob

Quote:

Originally Posted by Brutus_G

Damn your a pocket rocket man! You should post up some pics.

Thats what the ladies tell me.......

Posted by: Brutus_G

lol

Posted by: tallcall

You're my hero! You ran over 3 miles even after doing all that other stuff! Like I said before - Goob =

Posted by: goob

Quote:

Originally Posted by tallcall

You're my hero! You ran over 3 miles even after doing all that other stuff! Like I said before - Goob =

Haha. You do mammoth cardio after weight sessions too. So, your just as good as that.

Posted by: goob

4.2 miles = 28.11 minutes. Ok.

% of maxes: Legs at about 55-60%, cardiovascular system approx 85%. Not on peak form.

Posted by: katt

4 miles in 28 minutes?? That's damn good to me!

Posted by: goob

Quote:

Originally Posted by katt

4 miles in 28 minutes?? That's damn good to me!

My legs felt only about 55-60% fresh. They were not nearly at full order.

I guess with fresh legs I could knock 1-2 minutes off that.

Posted by: goob

Custom Pull

Pull ups (WG)
BW x 8
BW x 8
Chin ups (WG)
BW x 8
BW x 5

Pull downs
(WG)
165 x 8
170 x 6
170 x 5
(CG)
175 x 6
180 x 6
180 x 6

Bent Rows
110 x 6
110 x 6
110 x 6
110 x 6

Supine Rows
BW x 8
BW x 8
BW x 6

BB Curls
40 x 8
40 x 8
45 x 6

HIIT - 1 min @ 8.5 mph, 1 min @ 12.5 mph. Repeat x 5.

Biceps are my most neglected body part. I rarely do isolation work, and as a result I suck badly at curls etc. I've always figured that they get worked enough in other movements. This will change.

Posted by: DOMS

You don't have to do biceps isolation work. But who knows, maybe you'll see some good growth from it. Then again, you may get nothing from it. But you won't know until you've tried!

Oh, and solid workout, man!

Posted by: katt

Great workout goob! Don't worry about the biceps,, they'll catch up quick!

Posted by: goob

Ty DOMS & Katt. Still, a little work here and there won't hurt....

Posted by: goob

Experimental Endurance Workout # 2

U/L decline DB Bench
45 x 15
45 x 15
45 x 12
45 x 10

Bent Press
45 x 8
45 x 10
45 x 8
45 x 8
45 x 6

Pylometric clapping push ups.
BW x 12
BW x 10
BW x 10
BW x 10

T-Push ups
BW x 14
BW x 14
BW x 14
BW x 14

Bench Dips
BW x 30
BW x 30
BW x 30
BW x 30
oww...triceps fried.....

BB Curls
50 x 10
50 x 10
50 x 10
50 x 10

Planks
90 seconds
(Rest for 15 seconds)
120 seconds

Felt like a change. Thought I'd go lighter and much higher with reps.
This was an ass-kicker. Make no mistake, it may not look like much, but the high reps meant a staggeringly tiring workout. Sweat was positevly dripping off me after what was, an effectively 3.5 minute plank.
Pumps were awesome throughout. Recomend a day doing something like this for anyone wanting a temporary change.

Posted by: tallcall

Sounds like you had a fun time today! I think I'm going to do some long body weight planks today.

Posted by: Brutus_G

Some high reps G! Its good to feel that burn every once and a while. I used to not ever to isolation stuff and i feel that my arms really suffered from it if i could go back now i do more curls

Posted by: Witchblade

I got another challenge for you. 6+ triple clap push-ups.

Posted by: goob

Quote:

Originally Posted by Witchblade

I got another challenge for you. 6+ triple clap push-ups.

Challenge accepted.

Posted by: goob

DB Bench
65 x 8
65 x 8
65 x 8

Pylometric clap push ups (only 1 clap this time Witchblade, did'nt go for 3)
BW x 10 (x 5 sets)

OH Press DB
60 x 4
55 x 6
55 x 6
55 x 5

Narrow hand push ups ( tricep push ups)
BW x 10 ( x 3 sets)

WG Dips
BW x 8 (x 3sets)

Hise's
220 x 10
225 x 10
225 x 10

2nd day of low carb, so stregnth was well down. No where near my best.

Sidenote: Anyone else on low carb feel MORE bloated than when not. I know it's only been two days, but this is a wierd side effect.

Later: 3.2 miles: 22:14. Poor effort, but to be expected.

Posted by: Brutus_G

Thats interesting that you feel bloated how do you feel mentally?

Posted by: goob

Quote:

Originally Posted by Brutus_G

Thats interesting that you feel bloated how do you feel mentally?

Not all that different. I was excpecting the ol' brain fog as you put it, but it has'nt kicked in properly yet.

Although low carb to me is about 40-100g carbs per day. I eat loads of veg - spinach, cabbage, peppers, tomatoes, broccolli etc. as part of my meals. This may up the carbs slightly - but are counted in the total.

A year? How much of a loss have you made in that time? And was it fast at the start?

Posted by: Brutus_G

Quote:

Originally Posted by goob

No veggies are great and i don't care what anyone says about ketosis I'm gonna eat my dam veggies lol. I bulk and cut low carb man i don't get much in the way of sides unless cals are very low but i don't lower them to low any more now i just run more or swim.

Posted by: Scarface30

very nice workouts the past week in here goob!

once you up the carbs, the strength will be back to the 'ol goob!

Posted by: tallcall

Are you doing anything in the way of refeeds?

Posted by: AKIRA

Youre cutting too? I just had some pizza on this workout day. Whats funny is that I still wont hit 3k calories.

Posted by: katt

I can totally feel your pain.... my first week of cutting and loading in the vege's also (I love love them!!!) I was in misery,,, so bloated.. but this week doesn't feel too terribly bad.

Is 40-100 considered low carb... ???? Do you know what is considered no carb? I thought it was if you were taking in less grams than your bodyweight... I could be really wrong here.

Posted by: goob

Quote:

Originally Posted by Brutus_G

Fair point. They have virtually no cals anyway. Just don't taste that great.

Quote:

Originally Posted by Scarface30

very nice workouts the past week in here goob!

once you up the carbs, the strength will be back to the 'ol goob!

Thanks man. How was the field trip? I guess we'll be seeing a new journal from you, now that your back and raring to go.

Quote:

Originally Posted by Tallcall

Are you doing anything in the way of refeeds?

Not yet. This is only day 3. On day 4 I will add some.

Quote:

Originally Posted by Akira

Youre cutting too? I just had some pizza on this workout day. Whats funny is that I still wont hit 3k calories.

Bastard! Here I am torturing myself, and you're munching on pizza!

Quote:

Originally Posted by Katt

I can totally feel your pain.... my first week of cutting and loading in the vege's also (I love love them!!!) I was in misery,,, so bloated.. but this week doesn't feel too terribly bad.

Is 40-100 considered low carb... ???? Do you know what is considered no carb? I thought it was if you were taking in less grams than your bodyweight... I could be really wrong here.

Nice one Katt. You put my mind at ease, I figured the veg might well be responsible for bloating ( i was fairly loading them on).

Not sure about exact numbers for low carb. I hope you are right in you're bodyweight idea.

I read somewhere <20 is no carb. (almost impossible to achieve)
<60 is low

Posted by: katt

Below 20 is no carb... I don't know if I could do that one....

Posted by: goob

No, it's a little extreme. And you could'nt have any veg really, as that would take you above 20g.

Today: 4.2 mile run. 30:34. Very poor. No energy to push myself, infact all i could do was keep an easy pace. This low carb stuff, is playing havoc with athletic performance. After I was finished, I almost felt ill. I've never felt like that after that run before.

Posted by: Brutus_G

Id stay above 40G so you dont enter into ketosis. Yeah 100g or lower is def low carb unless of course your naturally a lean bastard then you low carb it with 300g lol.

Posted by: Witchblade

Sounds like you need more carbs on your workout days. You shouldn't feel like that so early in your cut.

Nice clap push-ups. 5x10 is damn good already. Rosstraining(.com?) offers lots of cool ideas for explosive training and cardio.

Posted by: goob

Quote:

Originally Posted by Brutus_G

Id stay above 40G so you dont enter into ketosis. Yeah 100g or lower is def low carb unless of course your naturally a lean bastard then you low carb it with 300g lol.

Done. Hit around 50-100. On high carb days, it works out at about 300- 500g.

Plan is:

Day:
1) Low
2) Low
3)Low
4) High
5)Low
6)Low
7)High

Not noticing too much, but it has only been 8 days. On a side note, no 'brain fog' or anything else. Mentally alert and happy, physically, stregnth is down and endurance not quite as good.

Quote:

Originally Posted by Witchblade

Sounds like you need more carbs on your workout days. You shouldn't feel like that so early in your cut.

Nice clap push-ups. 5x10 is damn good already.

One workout day must suffer low carb. I will maybe have some sort of light carb snack before on that day. Will try to workout on high carb days to minimise loss of stregnth.

I'll check that site out. Thanks Witch.

Posted by: goob

Custom Push vs Pull hybrid.

Pylometric clap push ups
BW x 12
BW x 15
Weighted push ups
BW + 50 x 10 (x2)

U/L pulldowns
70 x 8
70 x 8
70 x 8
Lat pulldowns
165 x 8
165 x 8
165 x 8
CG pronated plulldowns
170 x 8
170 x 8

Bent Press
50 x 6
50 x 5
50 x 5
50 x 5

Barbell Rows
120 x 5
120 x 5
120 x 5

T-Push ups/ to side plank
BW x 14 (Push up, then hold (raised position)plank for 20 seconds)
Repeat x 3

DB Shrugs
65's 15
65 x 10
65 x 10

Diamond Push ups
BW x 10
BW x 10
BW x 10

HIIT - 90 secs @ 7 mph, 120 seconds @ 12 mph x 5.

Experimental workout. Push followed by pull movement. Starting to really like bodyweight moves. HIIT was H.A.R.D.

Posted by: Scarface30

very nice workout goob!

weighted pushups look strong!

Posted by: Brutus_G

I like the way you got it set out G! If it makes you feel better world class athletes on a ketosis diet returned back to their normal strength and speed standards(which is world class) after one month on ketosis pretty impressive. Those weight numbers still look excellent G.

Posted by: Witchblade

Nice push-ups!

Posted by: goob

Quote:

Scar, Witch, Brutus: Thanks dudes.

Custom Turbo style.

Total Time: 16 minutes.

Decline U/L DB bench (Both sides)
45 x 12
45 x 12
45 x 10

BB OH Press (Med grip)
80 x 10
80 x 8
80 x 6
80 x 6

Diamond Pushups
BW x 10
BW x 10
BW x 9
BW x 8

BB Curls
60 x 4
60 x 4
50 x 8
50 x 8

Planks
2 min x 2 ( Pause for 10 seconds in between)

Effectively no rest taken at all in this custom shock workout.
Went from set to set with barely 10 seconds in between each, turbocharged throughout......

....and I certainly felt it. Could barely move afterwards. Sweat dripping off me. And all this......on a low carb day.

Posted by: tallcall

Turbo, as in fast like the cartoon Tasmanian Devil (I know, not quite the real thing, but I gave it my best effort)!

Good Job man, and on low carb (although it seems like "no carb" best describes what you're doing).

Posted by: Scarface30

wow! very nice workout goob!

planks are solid!

Posted by: Brutus_G

Looking good G

Posted by: katt

Nice job Goob!!!!

Posted by: goob

Custom Turbo II

U/L One armed Rows
55 x 10
55 x 10
55 x 8

Weighted Staggered Push ups (+ 20 lb)
BW x 8
BW x 8
BW x 7
BW x 6

U/L pulldowns
65 x 8
65 x 6
65 x 6

Pylometric Push ups
BW x 10
BW x 10
BW x 10

DB Shrugs
65 x 10
65 x 10
65's x 10

Face Pulls
45 x 6
45 x 8
45 x 8

HIIT 1min @ 8mph, 1min @ 11.5mph. x 5.

Total Time: 24 minutes.

Non stop. One exersice to another, no rest, save setting up the next movement. Lucky it was high carb day, but it was very hard. Going to try this as a new routine, turbo workouts - not for strength, but for all around fitness.

Posted by: DOMS

That's almost a HIT workout! Great job, goob!

Posted by: goob

Quote:

Originally Posted by DOMS

That's almost a HIT workout! Great job, goob!

....but not quite. I still remember your crazy HIT workouts, and they were in my mind when I came up with this idea. Thanks.

Posted by: Scarface30

very nice workout! someone is killing the pushups I see

is that 24 minutes for the total workout, or just cardio...or weights...?

Posted by: tallcall

Jeeze that was quick! And followed by HIIT cardio? I said it before, but Goob, you're crazy.

Signed,
Crazy bastard (

)

Posted by: Brutus_G

Nice one man! Its good to get in and out crazy fast.

Posted by: goob

Quote:

Originally Posted by Scarface30

very nice workout! someone is killing the pushups I see

is that 24 minutes for the total workout, or just cardio...or weights...?

That was for all, weights + cardio. It's brutal.

Quote:

Originally Posted by TC

Jeeze that was quick! And followed by HIIT cardio? I said it before, but Goob, you're crazy.

Signed,
Crazy bastard (

)

Like minds......

Quote:

Originally Posted by Brutus

Nice one man! Its good to get in and out crazy fast.

Fuck yeah. The quicker the better.

Posted by: goob

Today: 3.3 miles. 22 minutes. Easy pace. Lack of energy from low carb.

Posted by: Witchblade

I used to do the following circuit when I was in peak cardiovascular shape (and when I could do Guerilla Cardio). It's a bodyweight circuit done with tabata protocol RIs. AKA, it's fucking killer. You'll like it.

Burpee to push-up to chin-up 20s
rest 10s
repeat 8 times

Rules:
- never stand still (walk between sets too)
- momentum is allowed

Posted by: AKIRA

Quote:

Originally Posted by goob

Today: 3.3 miles. 22 minutes. Easy pace. Lack of energy from low carb.

Jesus christ thats good. I couldnt even try today due to time. It seems everyone around here jogs, not walks, like you. All except me.

Posted by: Scarface30

Quote:

Originally Posted by goob

That was for all, weights + cardio. It's brutal.

...

Posted by: goob

Quote:

Originally Posted by Witchblade

I used to do the following circuit when I was in peak cardiovascular shape (and when I could do Guerilla Cardio). It's a bodyweight circuit done with tabata protocol RIs. AKA, it's fucking killer. You'll like it.

Burpee to push-up to chin-up 20s
rest 10s
repeat 8 times

Rules:
- never stand still (walk between sets too)
- momentum is allowed

I might well try that. My sort of challenge.

Posted by: goob

Quote:

Originally Posted by AKIRA

Jesus christ thats good. I couldnt even try today due to time. It seems everyone around here jogs, not walks, like you. All except me.

I think you need to give yourself a decent stretch - especially the lower legs before running. Hell, I give myself more of a full body stretch before running, than I do before lifting. Concentrate on the lowest - calfs, shins and ankles. Done right, and you'd have no problems.

Posted by: goob

Quote:

Originally Posted by Scarface30

...

Haha. It is fun, try it.

Posted by: goob

Decline DB bench
55 x 15
55 x 12
5 x 10

Military Press
80 x 15
80 x 15
80 x 15
80 x 12
80 x 12

Bent Press
60 x 5
60 x 5
60 x 5

Clap Push ups
BW x 10
BW x 10
Bw x 10

T-Push ups
BW x 14
BW x 14

Diamond Push Ups
BW x 10
BW x 10
BW x 8
BW x 6

BB Curls
70 X 8
70 x 8
70 x 8
70 x 7

Planks
1.5 min
(15 sec rest)
2 min

Total time 17 Mins

Hard. The Mid section of pushups was the major killer.

Posted by: KelJu

Why so many sets of military press?

Nice workout, also!

Posted by: tallcall

Goob is going to have to be the next spokesman for Energizer batteries because he keeps going and going and going............................................. .............

Posted by: Brutus_G

Goob could tire out Arnold lol. Arnold would be like "fuck this"

Posted by: Scarface30

great workout

and only 17mins!!!! your RIs must be what, 10-20 seconds, if any...

Posted by: Witchblade

Goob's got the lungs of a sea creature. How many hours can you stay underwater?

Posted by: AKIRA

Quote:

Originally Posted by KelJu

Why so many sets of military press?

Nice workout, also!

Yeah. Compared to the Decline presses, I dont get it.

I know his vertical push strength is better than his horizontal push strength, but that would be the reason why Id incorporate MORE horizontal strength exercises.

I know there are pushups in there beyond belief, so maybe goob's goals arent for getting that bench = or > the military press's strength.

To be honest, everytime I look at your workout goob, I always look first to see if your bench has gone up.

Posted by: goob

Quote:

Originally Posted by KelJu

Why so many sets of military press?

Nice workout, also!

Quote:

Originally Posted by Akira

The extra set was because despite the (no) rest intervals, I felt my shoulders could o an extra couple of rounds. The weight being lighter than usual.

There's no way my bench will be going up during this low carb cutting phase. Once I get where I want, I'll start to work on it properly, but for now, pylometric pushups and variants will take it's place.

Quote:

Originally Posted by TC

Goob is going to have to be the next spokesman for Energizer batteries because he keeps going and going and going.............................................

Well, I have been told I fuck like a rabbit......

Quote:

Originally Posted by Brutus

Goob could tire out Arnold lol. Arnold would be like "fuck this"

....maybe these days.....

Quote:

Originally Posted by Scarface

great workout

and only 17mins!!!! your RIs must be what, 10-20 seconds, if any...

Bingo. Either pause for 5 seconds, or 20 at max.

Quote:

Originally Posted by Witchblade

Goob's got the lungs of a sea creature. How many hours can you stay underwater?

Haha, truth is I'm a lousy swimmer. I used to be great, but not anymore, technique has all but gone.

Posted by: Malley

Ever try doing weighted planks? Me and another trainer use 3 plates and go for 30secs, then drop a plate and then another 30, etc.....all the way down to bw for 30.

Posted by: goob

Quote:

Originally Posted by Double D