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Better the devil than goob...


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Posted by: goob

Thanks DOMS. I still find Chins a really challenging movement, especially on Wide Grip, CG seems much easier.


Posted by: SamEaston

Quote:
Originally Posted by goob View Post
Thanks DOMS. I still find Chins a really challenging movement, especially on Wide Grip, CG seems much easier.
Agreed.

Superb session Goobster - your pulling is dead strong


Posted by: Brutus_G

Your a fuckin beast !@ I bet those chins were very low rest huh? Excellent T bars as usual.


Posted by: goob

Quote:
Originally Posted by SamEaston View Post
Agreed.

Superb session Goobster - your pulling is dead strong
Cheers dear.

Quote:
Originally Posted by B
Your a fuckin beast !@ I bet those chins were very low rest huh? Excellent T bars as usual
Thanks dude. i've gone up to around a minute for rest now. Would'nt be able to do that on those crazy low rest times...


Posted by: goob

Ok, it's time to think about a new routine.

I'm open to anything, at the moment it's been push, pull, legs. I've tried HIT, and i think i'll stay away from that madness for the moment.

Does anyone have any suggestions?

The only lifts I don't, and will not do are back squats and deadlifts, the play havoc with old sports injury's on my back, and I avoid at all costs.

I need suggestions for something quite crazy, yet effective. Any sugestions much appreciated.


Posted by: Big G

Quote:
Originally Posted by goob View Post
Ok, it's time to think about a new routine.

I'm open to anything, at the moment it's been push, pull, legs. I've tried HIT, and i think i'll stay away from that madness for the moment.

Does anyone have any suggestions?

The only lifts I don't, and will not do are back squats and deadlifts, the play havoc with old sports injury's on my back, and I avoid at all costs.

I need suggestions for something quite crazy, yet effective. Any sugestions much appreciated.
Ooo.....Ooo.... Do Horizontal-Legs-Vertical-Legs with me! I start on Monday. Here's the plan so far... (although I want to add "heavy lunges to failiure" to the end of one of the leg days). I have sumo deadlifts & power squats instead of RDLs and regular squats, but you could always swap those for something else if that'd still jack your back up.

I haven't figured out the stretches yet, but you could pick a bunch of them to try from from here. I bought the book referenced on that site (Stretching Scientifically) but it only arrived in the mail about an hour ago. I haven't even read the first page yet (I'm too busy farting around on here, procrastinating going outside to build my deck IN THE SNOW!).

Nice pullovers on your last workout BTW. I can't believe no-one said anything about that. 100lb pullovers are fuckin' heavy, no? I haven't done 'em in a while, but I remember (if straight-armed and reaching really far back) even 70lb was a bitch for reps. Maybe I'm just a weak mofo! PFuck says pullovers are not pec exercises here. You ever heard anything like that before?

Anyway... wadya say?... Horizontal-Legs-Vertical-Legs, or are ya chicken!?


Posted by: Brutus_G

Quote:
Originally Posted by goob View Post
Ok, it's time to think about a new routine.

I'm open to anything, at the moment it's been push, pull, legs. I've tried HIT, and i think i'll stay away from that madness for the moment.

Does anyone have any suggestions?

The only lifts I don't, and will not do are back squats and deadlifts, the play havoc with old sports injury's on my back, and I avoid at all costs.

I need suggestions for something quite crazy, yet effective. Any sugestions much appreciated.
Maybe you should try a body part split its good for size not function. Upper/lower is also a favorite of mine.


Posted by: Gazhole

Split - Upper/Lower/Fullbody

Upper + Lower sessions are moderate volume and intensity, judging by your current work capacity im thinking about 6 movements. 3 hypertrophy oriented, 3 endurance. Rep ranges down to preference, different enough to not encroach on the other, but not too far out. 4x8 + 3x14 or something.

The Fullbody day consists not of movements making up a fullbody session, but all actually are fullbody, dynamic effort, or functional movements. Overhead Squats, Cleans, Bent Press, Turkish Getups, Farmers Walks, Speed Bench etc etc. Rep ranges are variable depending on the movement. Obviously not a good idea to do high reps on cleans, but might work for OH Squats.

E.g:

Cleans x8, x5, x3
Speed Bench 8x3 @ 50%
Bent Press 4x4
Overhead Squats 3x16
Turkish Getups 3x10
Farmers Walks 4xwhatever

Just an idea. I like the idea of this kind of split.


Posted by: goob

Quote:
Originally Posted by Big G
Ooo.....Ooo.... Do Horizontal-Legs-Vertical-Legs with me! I start on Monday. Here's the plan so far... (although I want to add "heavy lunges to failiure" to the end of one of the leg days). I have sumo deadlifts & power squats instead of RDLs and regular squats, but you could always swap those for something else if that'd still jack your back up.

I haven't figured out the stretches yet, but you could pick a bunch of them to try from from here. I bought the book referenced on that site (Stretching Scientifically) but it only arrived in the mail about an hour ago. I haven't even read the first page yet (I'm too busy farting around on here, procrastinating going outside to build my deck IN THE SNOW!).

Nice pullovers on your last workout BTW. I can't believe no-one said anything about that. 100lb pullovers are fuckin' heavy, no? I haven't done 'em in a while, but I remember (if straight-armed and reaching really far back) even 70lb was a bitch for reps. Maybe I'm just a weak mofo! PFuck says pullovers are not pec exercises here. You ever heard anything like that before?

Anyway... wadya say?... Horizontal-Legs-Vertical-Legs, or are ya chicken!?
Food for thought. It would be good to work on vertical strength as my vertical pushing is not great. I think 4 days in the gym is a little too much for me. What are power squats?

Thanks for the input Big G, and I like the heavy lunges to failure idea, as that is guaranteed to be a really tough way to finish off. Oh, and your definately not a weak mofo.

Quote:
Originally Posted by Brutus_G View Post
Maybe you should try a body part split its good for size not function. Upper/lower is also a favorite of mine.
Which leads nicely onto....

Quote:
Originally Posted by Gaz
Split - Upper/Lower/Fullbody

Upper + Lower sessions are moderate volume and intensity, judging by your current work capacity im thinking about 6 movements. 3 hypertrophy oriented, 3 endurance. Rep ranges down to preference, different enough to not encroach on the other, but not too far out. 4x8 + 3x14 or something.

The Fullbody day consists not of movements making up a fullbody session, but all actually are fullbody, dynamic effort, or functional movements. Overhead Squats, Cleans, Bent Press, Turkish Getups, Farmers Walks, Speed Bench etc etc. Rep ranges are variable depending on the movement. Obviously not a good idea to do high reps on cleans, but might work for OH Squats.

E.g:

Cleans x8, x5, x3
Speed Bench 8x3 @ 50%
Bent Press 4x4
Overhead Squats 3x16
Turkish Getups 3x10
Farmers Walks 4xwhatever

Just an idea. I like the idea of this kind of split.
Very interesting, and sounds pretty damn good in my book. Never done Cleans, but I think they would be a good movement to work me all over.

Upper/lower then a fullbody is a great idea. It would mean that upper and lower get the same amount of time devoted to each. One week on strgnth reps (3 x 6) and one on hyper trophy (3 x14) for example, is also something I should look at. Also it means only 3 days in the gym, which leaves me the rest of the week to get drunk and cause havoc.

Thanks guys! As always, I appreciate the input. I'll maybe look to finalise and start this in the new year.


Posted by: goob

Early Sunday workout

Goblet squats
70 x 8
110 x 8
110 x 8
110 x 8
110 x 8

OH Squats (Bar 20lb's + 40 lb's)
60 x 10
60 x 10
60 x 10
60 x 10

Lying Rows
90 x 6
90 x 6
90 x 6

Leg Press
500 x 8
500 x 8
500 x 8

Face Pulls
80 x 8
80 x 8
80 x 8

Rotating Deadlifts
60 x 10
60 x 10
60 x 10

Leg Ext
140 x 8
140 x 8
140 x 8

Rev Leg Ext
130 x 8
130 x 6

Ouch. This was a tough one, fitted a lot in, and will certainly feel it tomorrow. I'm going to feel like I had a walking masage from Rosie O'Donnell and Rosanne Barr.


Posted by: Brutus_G

Quote:
Originally Posted by goob View Post
Ouch. This was a tough one, fitted a lot in, and will certainly feel it tomorrow. I'm going to feel like I had a walking masage from Rosie O'Donnell and Rosanne Barr.
Really fucked up? Rotating deadlifts never heard of that one brother G what is it?


Posted by: SamEaston

That is a mammoth session Goob, nice leg extensions and OH Squats (as always).

By the way, what do you use for the Goblet Squats? A 110lb DB is going to be pretty damn heavy in my eyes


Posted by: goob

Quote:
Originally Posted by Brutus_G View Post
Really fucked up? Rotating deadlifts never heard of that one brother G what is it?

Rotating deadlift: Feet apart wide at 45 degree angle. Start with plate or DB outside of one foot, bent over (to the side) holdin it with both hands. Near side leg bent slightly, far side leg straight. Lift the weight up in from the side so you are standing straight with it in front of chest, then arc down so you are in the same position on the opposite side you started at.
The movement is an arc sort of movement, from low-to-side to high-straight to low-to-opposite-side. Repeat in reverse.

(And so ends the most confusing and shittest explination ever,)

Quote:
Originally Posted by Sam
That is a mammoth session Goob, nice leg extensions and OH Squats (as always).

By the way, what do you use for the Goblet Squats? A 110lb DB is going to be pretty damn heavy in my eyes
No, I do use a 110 lb DB, It's a bitch to get up, and hold, which is why this is one of the hardest exersices I've ever done. I would ro front squats, but I don't like the look of holding the weight. Plus goblets give you a crazy all over workout - the arm pumps alone are nuts.


Posted by: vortrit

Nice looking workout. It looks like the OH Squats are doing well.


Posted by: SamEaston

Quote:
Originally Posted by goob View Post
(And so ends the most confusing and shittest explination ever,)

LOL at that!


No, I do use a 110 lb DB, It's a bitch to get up, and hold, which is why this is one of the hardest exersices I've ever done. I would ro front squats, but I don't like the look of holding the weight. Plus goblets give you a crazy all over workout - the arm pumps alone are nuts.


It is as i suspected.

You are nuts.


Posted by: Scarface30

workouts are looking goob-tacular man

500lb leg press is awesome!


Posted by: Gazhole

Yeah, ive done those deadlifts before, really weird movement but pretty fun.

And goblet squats are teh bomb.


Posted by: goob

Quote:
Originally Posted by vortrit View Post
Nice looking workout. It looks like the OH Squats are doing well.
Thanks V! Yeah, hard holding the bar up without it tilting forward, but they work wonders.

Quote:
Originally Posted by Sam


It is as i suspected.

You are nuts.
Thanks Sam.
Quote:
Originally Posted by Scar
workouts are looking goob-tacular man

500lb leg press is awesome!
Thanks Scar. I'm still amazed at it. I should'nt be able to do that, but somehow I can. What's worse, with a slight disregard for form, I could go higher. It's wierd, but I do feel the pain afterwards.

Quote:
Originally Posted by Gaz
Yeah, ive done those deadlifts before, really weird movement but pretty fun.

And goblet squats are teh bomb.
I hate normal DL's, but those ones are fun.

..and I stole those goblets from your journal originally.


Posted by: Brutus_G

I may give the rotational deads a shot since my spine isnt at its best.


Posted by: goob

DB Press
85 x 6
85 x 5
85 x 4
Incline
65 x 6
60 x 7
70 x 8
Vertical
55 x 6
55 x 6
55 x 6

Dips
12
12
12

Pylo pushups
10
10
10
High raised Staggered push ups (Effectively one armed)
10
10
8
Tricep Push ups
12
10

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

Cable Crunches
90 x 12
90 x 12
90 x 12

Most of the weight down from last time. Not good, bodyweight moves however, were smoking. The high staggered pushups, means you are almost doing one armed pushups and are super tough.


Posted by: SamEaston

Christ, you love your pushups don't you? They're looking great, Goob!

Actually, i'm gonna try and improve my pushups while im at home for Xmas (my gym is shut for 2 weeks ) with a view to incorporating them into my program in January.

I used to be able to do 6 in a row (no really, that many) while i was doing Jitsu, but since i broke my collarbone, i've never tried them again.

Gawd, if i can't even do 6 im going to have to kill myself


Posted by: vortrit

Nice workout. Are triceps push ups the same thing as diamond push ups?


Posted by: SamEaston

I thought that too. Either way, they're tough as hell!


Posted by: goob

Quote:
Originally Posted by SamEaston View Post
Christ, you love your pushups don't you? They're looking great, Goob!

Actually, i'm gonna try and improve my pushups while im at home for Xmas (my gym is shut for 2 weeks ) with a view to incorporating them into my program in January.

I used to be able to do 6 in a row (no really, that many) while i was doing Jitsu, but since i broke my collarbone, i've never tried them again.

Gawd, if i can't even do 6 im going to have to kill myself

I guess Pylo's are out the window then.....

You could try finding a small weight 10'b's or so, and trying weighted push ups, as i reckon you won't have much problem after seeing your benching.

Quote:
Originally Posted by V
Nice workout. Are triceps push ups the same thing as diamond push ups?
Thanks V. Pretty much. Both are close grip, and so hit the triceps hard.

Quote:
Originally Posted by Sam
I thought that too. Either way, they're tough as hell!
Oh yes, which brings me onto hindu pushups, which I had forgotten about - probably the toughest of all.......


Posted by: Brutus_G

Someone is making hell in their gym! Lotta pushups


Posted by: SamEaston

Quote:
Originally Posted by goob View Post
I guess Pylo's are out the window then.....

You could try finding a small weight 10'b's or so, and trying weighted push ups, as i reckon you won't have much problem after seeing your benching.

Oh yes, which brings me onto hindu pushups, which I had forgotten about - probably the toughest of all.......
That's a great idea about adding weight to pushups - must remember that!

Hindu pushups - now im sure you've done those before haven't you? I remember seeing a picture you posted in here or one of the other journals showing how they're done. Tough? Yeah, i'll say


Posted by: Scarface30

I'm still amazed at the triset DB press you do. that's friggin' awesome! I'd be toast for doing incline after the 3 sets of flat. awesome job man.


Posted by: goob

Cheers dudes and Sam.

Sam: Yeah as part of the "craziest workout " ever program:~ Non-stop 20+ min HIT, followed by a 3-4 mile run) Really mad workout, and probably the toughest I've done. The Hindu's were in there somewhere - evil bastards that they are....

Scar: You should try the quadraset - decline x 2/flat x 2/incline x 2/upright x 3. That ones a killer.

WG Chins
6
6
4
CG Chins
6
6
Reverse Grip
6
6

T-BArs
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5

DB Bent Row
55's x 8
55's x 8
55's x 8
55's x 8

Lying Row
80 x 10
80 x 10
80 x 10

Preachers
60 x 6
60 x 6
60 x 6

Face Pulls
80 x 10
80 x 10
80 x 10

Not too bad. No leaps and bounds in terms of progress, but doing no badly.


Posted by: vortrit

Nice. Looks like a pretty solid workout.


Posted by: fufu

goob jorb


Posted by: goob

Quote:
Originally Posted by vortrit View Post
Nice. Looks like a pretty solid workout.
Cheers dude. About average for me.


Posted by: goob

Quote:
Originally Posted by fufu View Post
goob jorb
Thanks. Long time no see fu-chow.


Posted by: Brutus_G

You fucking pulling monster you! Hey G how much can you shrug?


Posted by: goob

Quote:
Originally Posted by Brutus_G View Post
You fucking pulling monster you! Hey G how much can you shrug?
the world.......or is that, the weight of the world????


Posted by: goob

Quote:
Originally Posted by Brutus_G View Post
You fucking pulling monster you! Hey G how much can you shrug?
Ok, i'll maybe workout tomorrow. Don't like sitting idle over the weekend.

As for the new program for the new year, I'm going to go with Gaz's idea.

Something like this with a return to HIIT...

Day 1: Upper
Day 2 : HIIT
Day 3 : Fullbody
Day 4: HIIT
Day 5: Lower
Day 6 : Possibly light run, 2-5 miles.
Day 7 ff

Not sure about the movements yet. The fullbody might cause problems, cuz heavy lower movement might fuck up HIIT. I don't expect to make great progress with weight, the purpose more to cut me up to my perfect weight/ composition.

The HIIT will consist of: (When I get back up to speed)

80- 100 m sprints (95-100% effort): 30-60 secs rest. x 10

Need ideas for movements.

Upper:
Decline Bench
Flat Bench
Incline Bench
Shoulder Press
T-Bars????
?????


Fullbody:
Cleans
Speed Bench
Bent Press
Overhead Squats
Cable Crunch/ Dragon flags

Lower:
Goblets/ Front Squats
Rotational Deads
Leg Press
Leg Ext
Leg Flex
Bulgarian squats....
???

I'm rubbish at designing programs, so any help, very much appreciated.
What do you guys think?


Posted by: SamEaston

What about -

Upper:
DB Bench (Inc, Flat or Dec)
DB Flys
Pendlay Rows/Supine Rows
Rack Pulls
Military Press

Lower:
Split Squats
Front Squats/Hack Squats
Good Mornings/SLDL

?? Dunno - actually, i've put some things in there that im going to put into my program. Christ, i have to start writing things down

Power Cleans are a great full body exercise - great minds think alike, i asked my gym supervisor yesterday to show me how to do them!


Posted by: Brutus_G

Quote:
Originally Posted by SamEaston View Post

Power Cleans are a great full body exercise - great minds think alike, i asked my gym supervisor yesterday to show me how to do them!
Make sure they actually know proper form because most guys dont know what the fuck they are doing when it comes to O lifts. If he can't clean up 200+ for at least one rep then he doesnt know good form assuming hes 170-190 pounds.


Posted by: fufu

Quote:
Originally Posted by goob View Post
Thanks. Long time no see fu-chow.
true story. I haven't been spending as I have in the past on IM. I did make posts in like 15 journals a few weeks ago but it was during the time when the forum lost a weekend's worth of posts.


Posted by: Witchblade

Day 1: Upper
Day 2 : HIIT
Day 3 : Fullbody
Day 4: HIIT
Day 5: Lower
Day 6 : Possibly light run, 2-5 miles.
Day 7: off

Upper:
DB Bench
DB Rows unsupported
Chin-ups
T-bars
Dips
Alternating hammer curls

Lower:
Bulgarian squats
Rotational deads
Walking lunges
(reverse) hyperextensions
Calf raises

Fullbody:
Hang cleans
Bench throws
Bent Press
Overhead squats
Push-up circuit
Face pulls
Dragon flags/core circuit

Periodization:
Progressive overload by adding sets, lowering RI, supersetting or adding reps

Rep schemes:
3x15
5x6
4x9
3x7

Goals:
Functional training
Increasing work capacity
Hyperthrophy/fat loss

Just something I've made up, taking some things I know about you into account - eg. unilateral work, functional training, some alternative exercises, high volume.


Posted by: Scarface30

if you want a sweet pulling motion throw supines in there, man I love those. looks good goob, lots'a HIIT and with the upper/lower/full you'll be ripped in no time!


Posted by: goob

Quote:
Originally Posted by SamEaston View Post
What about -

Upper:
DB Bench (Inc, Flat or Dec)
DB Flys
Pendlay Rows/Supine Rows
Rack Pulls
Military Press

Lower:
Split Squats
Front Squats/Hack Squats
Good Mornings/SLDL

?? Dunno - actually, i've put some things in there that im going to put into my program. Christ, i have to start writing things down

Power Cleans are a great full body exercise - great minds think alike, i asked my gym supervisor yesterday to show me how to do them!
Thanks Sam, some good stuff there. I like some of the upper day, bit I don't like SLDL's, good mornings or hack squats as my old sports injuries on my back won't take this.

What are pendelay rows?


Posted by: goob

Quote:
Originally Posted by Brutus_G View Post
Make sure they actually know proper form because most guys dont know what the fuck they are doing when it comes to O lifts. If he can't clean up 200+ for at least one rep then he doesnt know good form assuming hes 170-190 pounds.
Hmm. I'm swaying away from these now, I don't like overly technical lifts that I have to spend time learning.......

Quote:
Originally Posted by fufu
true story. I haven't been spending as I have in the past on IM. I did make posts in like 15 journals a few weeks ago but it was during the time when the forum lost a weekend's worth of posts.
yeah, plus at this time of year everyone's busy with finals, holidays etc..


Posted by: goob

Quote:
Originally Posted by Witchblade View Post
Day 1: Upper
Day 2 : HIIT
Day 3 : Fullbody
Day 4: HIIT
Day 5: Lower
Day 6 : Possibly light run, 2-5 miles.
Day 7: off

Upper:
DB Bench
DB Rows unsupported
Chin-ups
T-bars
Dips
Alternating hammer curls

Lower:
Bulgarian squats
Rotational deads
Walking lunges
(reverse) hyperextensions
Calf raises

Fullbody:
Hang cleans
Bench throws
Bent Press
Overhead squats
Push-up circuit
Face pulls
Dragon flags/core circuit

Periodization:
Progressive overload by adding sets, lowering RI, supersetting or adding reps

Rep schemes:
3x15
5x6
4x9
3x7

Goals:
Functional training
Increasing work capacity
Hyperthrophy/fat loss

Just something I've made up, taking some things I know about you into account - eg. unilateral work, functional training, some alternative exercises, high volume.
Actually, I really like this. Thanks Witch! And I think with the possible exception of the hang cleans, i might use it unaltered.

So for the rep ranges...
Week 1: 3 x 15
week 2: 5x6
week 3 :4x9
week 4: 3x7

Bench throws.....is this throwing the bb up and catching it from a bench position. I'm not sure my gym will allow me to do them after smashing their light fixtures with the BB punch incident.....

What exactly are hang cleans?


Posted by: goob

Sunday's workout...

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

OH Squats
60 x 8
60 x 8
60 x 8
60 x 8

Butterfly machine
140 x 8
140 x 5
140 x 5

Rotational Deads
60 x 10
60 x 10
60 x 10

Crunches
+20lbs
15
15
15

Leg Ext
140 x 8
140 x 8
140 x 8

Leg Flex
130 x 8
130 x 8
130 x 8

Not bad.


Posted by: Brutus_G

Hang cleans are power cleans done from just below your knees or right at your knees. Kinda like the bar is hanging mid air.


Posted by: goob

Quote:
Originally Posted by Brutus_G View Post
Hang cleans are power cleans done from just below your knees or right at your knees. Kinda like the bar is hanging mid air.
Ok, so what exactly is a power clean?


Posted by: SamEaston

Quote:
Originally Posted by goob View Post
Ok, so what exactly is a power clean?
Clean

Pendlay Rows - named after Glenn Pendlay. Pretty much each rep is done from the floor, dynamic, initiate with a powerful arch of the back, hips should be static so torso shouldn't rise much.

Trying to find a vid of these is a challenge - will report back when i have found one!


Posted by: SamEaston

Got one:

YouTube - Pendlay Rows 230 x 6


Posted by: Gazhole

I gotta say, youre goblet squats are sick, haha. Good stuff.

Hows things goob? Havent been too active lately, so is there anything new with you that ive missed?


Posted by: goob

Quote:
Originally Posted by SamEaston View Post
Clean

Pendlay Rows - named after Glenn Pendlay. Pretty much each rep is done from the floor, dynamic, initiate with a powerful arch of the back, hips should be static so torso shouldn't rise much.

Trying to find a vid of these is a challenge - will report back when i have found one!
Fuck that. No way, too much to go wrong if i was to do them.

No cleans are out, need a replacement, maybe a DB jerk/clean type thing.

Quote:
Originally Posted by Sam
I like these, just like Bent Rows BB, but heavier. I might add these in.
somewhere, poss fullbody day.

Thanks Sam
Quote:
Originally Posted by Gaz

I gotta say, youre goblet squats are sick, haha. Good stuff.

Hows things goob? Havent been too active lately, so is there anything new with you that ive missed?
Thanks man!

goobland is fine, although largely due to work I've been unable to start the festive sesons main purpose yet: Getting fucked up. Soon though....soon......

How about you? Exams/ studies go ok?


Posted by: SamEaston

What about Hang Cleans then? Just start off holding the bar instead of cleaning it from the floor?


Posted by: goob

Quote:
Originally Posted by SamEaston View Post
What about Hang Cleans then? Just start off holding the bar instead of cleaning it from the floor?
No them too. Don't like the look of them, although they do look like an effective move. No, that powerlifting stuff is not for me. Or are SLDL's or back squats.

Pendelay's look good though....


Posted by: Brutus_G

Quote:
Originally Posted by goob View Post
No them too. Don't like the look of them, although they do look like an effective move. No, that powerlifting stuff is not for me. Or are SLDL's or back squats.

Pendelay's look good though....
DB snatch simple and safe. Much easier to learn and progress at.


Posted by: vortrit

Nice looking workout. Very solid. You seem to be really loving those Goblet Squats!


Posted by: Witchblade

I'd replace the hang cleans with DB Hang Snatches in that case. You need someone to teach you the cleans anyway. DB Snatches are easier (a coach wouldn't hurt though). Just watch a lot of videos and read some articles about them. I believe there was one on T-Nation about DB snatches. That one was really good.
Bench throws are typically done in a smith machine, so you won't have to worry about breaking stuff, heh.

BTW, hang cleans are just cleans but instead of lifting the weight from the floor, you already have it in your hands. Easier to learn but slightly less effective than regular cleans. A power clean is something else.


Posted by: Gazhole

Quote:
Originally Posted by goob View Post
Thanks man!

goobland is fine, although largely due to work I've been unable to start the festive sesons main purpose yet: Getting fucked up. Soon though....soon......

How about you? Exams/ studies go ok?
Haha, its time to get christmassy, GOOBSTYLE:



But yeah, things are great. Finished up all my work in time. Just gotta study up for the exams when i get back.

Got all the festivities to get on with first though .


Posted by: Witchblade

Gareth you're such a sap...


Posted by: goob

Quote:
Originally Posted by Gazhole View Post
Haha, its time to get christmassy, GOOBSTYLE:



But yeah, things are great. Finished up all my work in time. Just gotta study up for the exams when i get back.

Got all the festivities to get on with first though .

FUCK RIGHT OFF!!!!!!! Take that shit out now! You bastard Gaz......

There will be vengence...


Posted by: Scarface30

awesome goblets goob looking good in here...

now I see the whole reason for you posting that pic in Gaz's journal ...I wonder what's in store next for these journals.


Posted by: DOMS

So...did you start a fire with those leg extensions?

Good job, goob!


Posted by: tallcall

Quote:
Originally Posted by goob View Post
FUCK RIGHT OFF!!!!!!! Take that shit out now! You bastard Gaz......

There will be vengence...
I can't wait to see this.


Posted by: Brutus_G

Quote:
Originally Posted by tallcall View Post
I can't wait to see this.
He will be walking with a limp for 2 weeks!


Posted by: tallcall

Quote:
Originally Posted by Brutus_G View Post
He will be walking with a limp for 2 weeks!
This isn't going to involve a donkey or a sheep is it?


Posted by: Brutus_G

Quote:
Originally Posted by tallcall View Post
This isn't going to involve a donkey or a sheep is it?
No just a horse.


Posted by: tallcall

Quote:
Originally Posted by Brutus_G View Post
No just a horse.
Oh, well then game on!


Posted by: goob

Quote:
Originally Posted by Scarface30 View Post
awesome goblets goob looking good in here...

now I see the whole reason for you posting that pic in Gaz's journal ...I wonder what's in store next for these journals.
Yeah, you can imagine the surprise when I innocently opened this journal to find the unspeakable filth Gaz posted.

No wonder old Mrs Owen, who lived a few doors down from Gaz, had a fatal heart attack shortly after recieving a xmas card from him.....

Quote:
Originally Posted by DOMS
So...did you start a fire with those leg extensions?

Good job, goob!
Thanks DOMS! They were'nt much better than usual, but they did burn pretty bad.

Quote:
Originally Posted by Brutus
He will be walking with a limp for 2 weeks!
Quote:
Originally Posted by TC

I can't wait to see this.
Oh, you should have seen what I originally had lined up for him, but it was so far beyond the realms of taste and decency that I just could'nt bring myself to post it.


Posted by: goob

Flat DB press
85 x 5
85 x 5
85 x 5
Incline
70 x 5
70 x 5
70 x 5
Uprght
60 x 4
60 x 5
60 x 4
(Down on last time....)

Dips
12
12
12

DB Shrugs
65 x 20
65 x 20
65 x 20

High Raised Pylo push ups
12
10
10
10
10

Short and sweet, but not particularly good. Don't know why, just an off day. Have'nt been able to progress on DB presses yet..


Posted by: vortrit

Nice work. That's a really strong incline bench!


Posted by: goob

Cheers V!

Today: 3.5 mile run. Not particuarly fast, cold air fucking with oxyen uptake.

Had a dream last night that a monkey strangled then ate a horse, in a field full of Russians that were trying to shoot a puppy. There was also a Gorilla dressed as a boy scout roaming around the middle of the field.

Very wierd and disturbing....


Posted by: Brutus_G

Quote:
Originally Posted by goob View Post
Cheers V!

Today: 3.5 mile run. Not particuarly fast, cold air fucking with oxyen uptake.

Had a dream last night that a monkey strangled then ate a horse, in a field full of Russians that were trying to shoot a puppy. There was also a Gorilla dressed as a boy scout roaming around the middle of the field.

Very wierd and disturbing....
Only in goobs journal.


Posted by: vortrit

That's one messed up dream.


Posted by: goob

Yeah, talking of wierd...(but what an awesome song when it picks up..)
YouTube Video



Posted by: goob

WG Chins
6
6
6
CG chin
6
6
Reverse grip chins
6
6

T-Bars
175 x 6
175 x 6
175 x 6
175 x 6
175 x 6

Rotational Deads
60 x 10
60 x 10
60 x 10

One armed rows
85 x 5
85 x 5
85 x 5

Lying Rows
80 x 10
80 x 10
80 x 10

Good workout. Could have done much more, but time was ' a pressin'.


Posted by: Brutus_G

Funky ass vid! The volume was kinda low huh?


Posted by: goob

Goblet Squats
110 x 10
110 x 10
110 x 10
110 x 10

Leg press
500 x 8
500 x 8
500 x 8
500 x 8

Leg Ext
145 x 8
145 x 8
145 x 8

Rev Leg Ext
135 x 8
135 x 8
135 x 8


Later on......


U/L decline bench
60 x 12
55 x 12
55 x 12
55 x 12

Staggered side to side pylo pushups
10
10
10
10
Hindu pushups
10
10
10
10
Tricep Pushups
12
10
10

U/L DB Jerk/ clean thing
50 x 5
50 x 5
50 x 5

BB Curls
80 x 6
80 x 8
80 x 8

Sit ups
30
30

As the quardaplegic lying on the beach said as the tide comes in........... "I'm fucked". And so i was.


Posted by: Brutus_G

I see your back to the volume routine!


Posted by: DOMS

Solid workout, goob.

110 Goblet Squats?


Posted by: Witchblade

Have a goobalicious christmas!


Posted by: SamEaston

Merry Crimbo and a Happy New Year to you!


Posted by: Brutus_G

Quote:
Originally Posted by Witchblade View Post
Have a goobalicious christmas!
I second this... i know its late lol.


Posted by: Double D

Ever tried plyo pushups off and on 2 medicine balls? I normally plyo off of the floor onto a bench then back down. But your wrists take a beating from that.


Posted by: Brutus_G

Quote:
Originally Posted by Double D View Post
Ever tried plyo pushups off and on 2 medicine balls? I normally plyo off of the floor onto a bench then back down. But your wrists take a beating from that.
Sounds pretty painful big D! I may just try that does it make you sore?


Posted by: katt

Nice workout Goobster!


Posted by: Big G

H-a-p-p-y N-e-w Y-e-a-r !!!


Posted by: goob

Sam: Thanks, have a good one yourself.

Witch: Cheers dude. Let those hot Dutch girls serve you hand and foot.

Double D: Good to see you man. And, trust you to come up with that madness, it will be included, but it does sound hardcore. - Right up my street....

Katt: I only wish you could have joined me

B:, Hope you have had a good xmas and, I have one piece of advice..... cut loose on NY, kick it.

BIG G: You too, man. Enjoy....


Posted by: tallcall

Good to see you're still up to no good!


Posted by: goob

Quote:
Originally Posted by tallcall View Post
Good to see you're still up to no good!
Always.


Posted by: goob

Goblet squats
110 x 8
110 x 8
110 x 8
110 x 8

Flat DB Press
75 x 6
75 x 6
Incline
60 x 6
60 x 6

T-Bars
175 x 6
175 x 6
175 x 6
175 x 6

DB shrugs
60 x 15
60 x 12
60 x 12

Leg Press
500 x 8
500 x 8
510 x 7

WG Chins
6
6
5

Done. Dusted. Destroyed. Damaged. Done-in. Devastated. Dead.


Posted by: fufu

goob jorb

how do you hold the goblet squats?

like this?




Posted by: goob

ty ty. Yeah pretty much like that.


Posted by: katt

Happy New Year Goob!!

Plans with any farm animals tonight??


Posted by: tallcall

Quote:
Originally Posted by katt View Post
Happy New Year Goob!!

Plans with any farm animals tonight??
There will be some fireworks there I'm sure!




Posted by: Brutus_G

Quote:
Originally Posted by tallcall View Post
There will be some fireworks there I'm sure!
Maybe even a dog from florida.

Happy new years to you all!


Posted by: tallcall

Quote:
Originally Posted by Brutus_G View Post
Maybe even a dog from florida.

Happy new years to you all!



Posted by: SamEaston

Happy New Year from Scotland, Goobster!

All the best for 2008 and may the God of crazy workouts continue to light your way


Posted by: Scarface30

hope you had a goob-tastic Christmas and New Year and that you were inebriated beyond belief lol! sorry I just like that word.

looks like you're right on track still with those awesome workouts..great job


Posted by: vortrit

Strange video but cool song.

Nice looking workouts as usual.

Happy New Year!


Posted by: goob

Cheers to you all guys. Hope you had an awesome holiday period.

Lets take stock....... Have'nt worked out for, about a week. Diet has been shit. Been living off bar food as for pretty much the last week has been a never ending cycle of booze and substance abuse. Must have spent somewhere between $300-500. Slept very little too.

However, Clean living for the rest of this month, cut back the drinking, eat better.


Posted by: Witchblade

Quote:
Originally Posted by goob View Post

Lets take stock....... Have'nt worked out for, about a week. Diet has been shit. Been living off bar food as for pretty much the last week has been a never ending cycle of booze and substance abuse. Must have spent somewhere between $300-500. Slept very little too.
That's the spirit!


Posted by: JailHouse

haha. Bar food is so good when ur drunk. Do you live on the east cost?


Posted by: DOMS

Quote:
Originally Posted by goob View Post
Cheers to you all guys. Hope you had an awesome holiday period.

Lets take stock....... Have'nt worked out for, about a week. Diet has been shit. Been living off bar food as for pretty much the last week has been a never ending cycle of booze and substance abuse. Must have spent somewhere between $300-500. Slept very little too.

However, Clean living for the rest of this month, cut back the drinking, eat better.
Man cannot live on bread alone.


Posted by: katt

What better time to do it than the holidays!!


Posted by: vortrit

Quote:
Originally Posted by goob View Post
Cheers to you all guys. Hope you had an awesome holiday period.

Lets take stock....... Have'nt worked out for, about a week. Diet has been shit. Been living off bar food as for pretty much the last week has been a never ending cycle of booze and substance abuse. Must have spent somewhere between $300-500. Slept very little too.

However, Clean living for the rest of this month, cut back the drinking, eat better.
I've had the same problem. I've been starting to feel pretty crappy too.


Posted by: goob

Quote:
Originally Posted by Witchblade View Post
That's the spirit!
Yeah, I see you were up to the same sort of stuff. Had to be done.

Quote:
Originally Posted by JH
haha. Bar food is so good when ur drunk. Do you live on the east cost?
Yeah, Did'nt even cross my mind to eat sensibly. I'm from goobland. It's like the 'Beach', I can't let people know where it is. It's a mystical place where the chicks are hot and easy, the drugs are phenominal, and there's no such thing as work. If everyone knew where it was, it would lose it's magic.

Quote:
Originally Posted by DOMS
Man cannot live on bread alone.
True, but i'm working on turning water into wine....

Quote:
Originally Posted by katt
What better time to do it than the holidays!!
Definately. Could'nt afford to do that often in terms of money, health, and sanity.

Quote:
Originally Posted by Vortit
I've had the same problem. I've been starting to feel pretty crappy too.
What goes up, must come down. And down, and down.....


Posted by: goob

Front Squats
100 x 8
100 x 8
100 x 8
100 x 8

Bent Rows BB (2/2/4)
100 x 8
100 x 8
100 x 8
100 x 8

U/L Clean jerk thing
60 x 6
60 x 6
60 x 6
(Both sides)

U/L Decline DB Press
60 x 15 (imeadiately onto other side)
60 x 12
60 x 12
(Both sides, rest between sets- 20-40 secs)

Hindu Pushups
10
10
10

Diamond push ups
10
10
10

BB Curls
80 x 8
80 x 8
80 x 8

A return......of sorts. Not starting the new routine just yet, but soon.
First time doing front squats - I like these- far prefereable to back squats, which aggrevate old injuries.
Conditioning was shit, just showing what a week long binge can do to you. Back to normal service soon.


Hindu Pushups


Posted by: JailHouse

Sounds like we might be neighbors lol. How do you hold the bar for your front squats?


Posted by: Brutus_G

I was like WTF goobs doing squats! Ive been laying off of em because of a back problem to. So no back pain from em?


Posted by: DOMS

Solid front squats, goob! Solid workout, too!


Posted by: Scarface30

excellent workout man looks like the holiday didn't affect you at all!


Posted by: goob

Thanks guys.

JH - Not the crossed arm version, arms perpendicular to ground.


Leg Press
500 x 8
500 x 8
500 x 8

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

T- Bars
175 x 6
175 x 6
175 x 6
175 x 6

Chins
WG 6, 6,
CG 6, 6, 6

Upright cable rows
85 x 8
85 x 8
85 x 8

Face Pulls
80 x 10
80 x 10
80 x 10

Stop Gap. Not too bad, not the best design.


Posted by: tallcall

Quote:
Originally Posted by goob View Post
Thanks guys.

JH - Not the crossed arm version, arms perpendicular to ground.


Leg Press
500 x 8
500 x 8
500 x 8

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

T- Bars
175 x 6
175 x 6
175 x 6
175 x 6

Chins
WG 6, 6,
CG 6, 6, 6

Upright cable rows
85 x 8
85 x 8
85 x 8

Face Pulls
80 x 10
80 x 10
80 x 10

Stop Gap. Not too bad, not the best design.
Looks good, speed racer!

Have you done any more long distance running or any short distance sprinting? What's your best time?


Posted by: Scarface30

awesome stuff goob.

that's some mighty leg pressin'!


Posted by: Brutus_G

Quote:
Originally Posted by Scarface30 View Post
awesome stuff goob.

that's some mighty leg pressin'!
He is very gobbalicious on the leg pressin!


Posted by: Gazhole

Yikes, awesome numbers on everything lately, dude

Good stuff, and dont sweat about the holiday binging - i dont know one person who hasnt. My diet and training have gone to absolute pot, haha.


Posted by: JailHouse

nice job on the leg press. I hope you re rack your weights after that one!


Posted by: goob

Quote:
Originally Posted by tallcall View Post
Looks good, speed racer!

Have you done any more long distance running or any short distance sprinting? What's your best time?
Did one a couple of days ago, just about 3 miles, did not time it. Been neglecting the running a bit, I can't remember my best time, something like 26 mins for a 4 mile, 18 ish for a 3, and something like 52 for 8 miles.

Quote:
Originally Posted by Scar
awesome stuff goob.

that's some mighty leg pressin'!
Thanks Scar. It's still totally disproportionate to what i can squat. Very wierd.

Quote:
Originally Posted by B
He is very gobbalicious on the leg pressin!
Thanks B. Unaturally good for some reason.

Quote:
Originally Posted by Gaz
Yikes, awesome numbers on everything lately, dude

Good stuff, and dont sweat about the holiday binging - i dont know one person who hasnt. My diet and training have gone to absolute pot, haha.
Thanks Gaz, yeah, excuse the pun.

Quote:
Originally Posted by JH
nice job on the leg press. I hope you re rack your weights after that one!
Cheers. Thats the worst part....


Posted by: SamEaston

Front Squats are the shit, aren't they?

I love 'em much better than back squats, but they kill my shoulders where the bar rests on them. Oh well, what doesn't kill you . . .


Posted by: tallcall

Quote:
Originally Posted by SamEaston View Post
Front Squats are the shit, aren't they?

I love 'em much better than back squats, but they kill my shoulders where the bar rests on them. Oh well, what doesn't kill you . . .
Makes you hornier?




Posted by: tallcall

Quote:
Originally Posted by goob View Post
Did one a couple of days ago, just about 3 miles, did not time it. Been neglecting the running a bit, I can't remember my best time, something like 26 mins for a 4 mile, 18 ish for a 3, and something like 52 for 8 miles.
Slacker!


Posted by: katt

Wow great numbers on the leg press Goob!!!

Sam - they hurt my shoulders also... most times I have to get a couple towels from our front desk and put on my shoulders before I get the bar up there.


Posted by: SamEaston

Quote:
Originally Posted by tallcall View Post
Makes you hornier?

Emmm . . . . . . . . . . . . . . .. .. . . . . . . . . . . .


Posted by: Witchblade

Quote:
Originally Posted by SamEaston View Post
Emmm . . . . . . . . . . . . . . .. .. . . . . . . . . . . .
He's ghey.


Posted by: tallcall

Quote:
Originally Posted by Witchblade View Post
He's ghey.



Posted by: SamEaston

Quote:
Originally Posted by Witchblade View Post
He's ghey.
Ahhh

Fabulous dahhhling


Posted by: goob

Quote:
Originally Posted by SamEaston View Post
Front Squats are the shit, aren't they?

I love 'em much better than back squats, but they kill my shoulders where the bar rests on them. Oh well, what doesn't kill you . . .
I hate back squats. Front work you all over, a really good movement, plus they don't fuck my old injuries up like back squats and deads do.

Quote:
Originally Posted by TC
Slacker!


Quote:
Originally Posted by katt
Wow great numbers on the leg press Goob!!!
TY katt. !

Quote:
Originally Posted by Witch
He's ghey.
Quote:
Originally Posted by Sam
Ahhh

Fabulous dahhhling
TC, not me, i'm just happy.


Posted by: goob

Today's workout: Upper

"Witches hat"

DB Press Flat
60 x 8 warm up
85 x 6
85 x 6
85 x 6
85 x 6

DB Rows u/s bi-lateral
60 x 6
60 x 6
60 x 6
60 x 6

WG Chins
6
6
6
6

T- Bars
175 x 6
175 x 6
175 x 6
175 x 5

Dips
BW + 25 x 8
BW + 25 x 8
BW + 25 x 8
BW + 25 x 8

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

This was the first day of the new program. Gaz's idea, Witch designed. Pretty much stuck to it like glue. Did'nt even add any extra stuff in like I usually do. Only change was swapping the BB curls for the suggested hammer curls.

Rep range: Was 4 x 6. Damn it should have been 5 x 6. mis read that.


Posted by: Brutus_G

Likin those dips G.


Posted by: JailHouse

Youre db pressing is vary nice!


Posted by: the other half

great job on all of that, but i think that you should go back and do it all over agian, and do it right this time. hahaha


Posted by: tallcall

Quote:
Originally Posted by the other half View Post
great job on all of that, but i think that you should go back and do it all over agian, and do it right this time. hahaha
Yeah, just like my trainer and instructors "we're not going to count it unless you do it the right way" and then they keep counting reps like 1, 1, 1, 1, 1, "no you're still on 1," 1, 2, 3, 4, "no wrong, start over" (going for 25 ).

So do it again!


Posted by: Scarface30

can't go wrong when you have Gaz and Witch helping you out with a routine.

looking great man, I still can't get over those incredible T-bar rows


Posted by: goob

Thanks guys. Scar- can't go wrong at all with training, but with those two helping you with other things..........you could go very wrong.


Posted by: goob

Front squats
100 x 8
100 x 8
100 x 8
100 x 8
100 x 8

BB Rows
100 x 8
100 x 8
100 x 8
100 x 8
100 x 8

U/L Clean jerk thing
60 x 8 (L & R)
60 x 8 "
60 x 8 "

Push up circuit
Hindu
10
10
10
10
Tricep
10
10
10
12

Face Pulls
85 x 8
85 x 8
85 x 8
85 x 8

Ok, seeing that I did'nt stick to the template yesterday, I figured I would'nt today. I'll start this program in eanest next week. Will be using front squats rather than hang cleans, and maybe substituting other stuff. We'll see.

Gym really busy, and I had to get to work, so I did'nt do as much as usual.


Posted by: KelJu

Yeah, my gym has twice as many people now. I usually blow a head gasket at the new people crowded my gym, but this year I am trying not to care. As long as the kids don't curl on the squat rack I think I'll manage.


Posted by: SamEaston

Strong workouts as always, Goob. How do you like the Hang Cleans?

I'd forgotten that it was time for the 'resolutioners' to join the gyms again ; until i walked into my gym at lunchtime today. I damn near walked right back out again. But actually, if people are doing things in the Squat Rack that can be done elsewhere, i do feel justified in asking them to move. I mean c'mon, an OH Press can be done anywhere, especially when the lads are only lifting 45lb


Posted by: the other half

so did it feel a little bit harder doing all 5 of your sets instead of just 4.

either way all your workouts are looking great.


Posted by: Brutus_G

More squats? Goobs on fire!

I fuckin hate the 1 month joiners they always piss me off.


Posted by: Scarface30

Quote:
Originally Posted by goob View Post
Thanks guys. Scar- can't go wrong at all with training, but with those two helping you with other things..........you could go very wrong.
so I hear, but I wont bring up anything about a sheep or a drug ring...shit..

awesome workout though man, nice front squats and BB rows


Posted by: goob

Quote:
Originally Posted by KelJu View Post
Yeah, my gym has twice as many people now. I usually blow a head gasket at the new people crowded my gym, but this year I am trying not to care. As long as the kids don't curl on the squat rack I think I'll manage.
I think it was more because it was a morning workout before work. The gym was packed out at that point. Still I have noticed more people than usual, they don't really bother me much.

Quote:
Originally Posted by Sam
Strong workouts as always, Goob. How do you like the Hang Cleans?

I'd forgotten that it was time for the 'resolutioners' to join the gyms again ; until i walked into my gym at lunchtime today. I damn near walked right back out again. But actually, if people are doing things in the Squat Rack that can be done elsewhere, i do feel justified in asking them to move. I mean c'mon, an OH Press can be done anywhere, especially when the lads are only lifting 45lb
TY Sam. I like the clean jerk type thing, works the shoulders as much as my body. Could be a bit risky, no-one said anything at the gym, but given my history of destroying the place, they may have words.....


Quote:
Originally Posted by OH
so did it feel a little bit harder doing all 5 of your sets instead of just 4.

either way all your workouts are looking great.
Thanks OH. Yeah, was slightly harder, the last set was more of a struggle, but thats what we're after. I like pain.

Quote:
Originally Posted by B
More squats? Goobs on fire!

I fuckin hate the 1 month joiners they always piss me off.
Tell you the truth, they don't bother me, as long as there's not millions everywhere like a swarm of bloated, arthritic ants.


Posted by: goob

Quote:
Originally Posted by Scarface30 View Post
so I hear, but I wont bring up anything about a sheep or a drug ring...shit..

awesome workout though man, nice front squats and BB rows
'sheep and ring'......... Gaz's mission statement.

Thanks Scar, I could do better I think.


Posted by: DOMS

100 x 8 x 5 Front Squats? Burn much?

Solid workout, goob!


Posted by: SamEaston

Quote:
Originally Posted by goob View Post
TY Sam. I like the clean jerk type thing, works the shoulders as much as my body. Could be a bit risky, no-one said anything at the gym, but given my history of destroying the place, they may have words.....
Yeah, or maybe one of your plates will come flying off and knock one of the dozy newb buggers out.

Tut. Shame


Posted by: goob

Quote:
Originally Posted by DOMS View Post
100 x 8 x 5 Front Squats? Burn much?

Solid workout, goob!
Oh yes. First 3 sets were ok, the last reps of sets 4 & 5 started to get a little hairy...

Quote:
Originally Posted by Sam
Yeah, or maybe one of your plates will come flying off and knock one of the dozy newb buggers out.

Tut. Shame
I really don't mind them. Plus, with the new year influx comes chicks slightly insecure over their weight, with a lot of potential. Their lower self esteem, makes them easier targets, although I have'nt seen many yet.....


Posted by: JailHouse

nice work goobmiceter, you've gone almost a hole month and haven't broke nothing in your gym!


Posted by: goob

Quote:
Originally Posted by JailHouse View Post
nice work goobmiceter, you've gone almost a hole month and haven't broke nothing in your gym!
Yet............... ..... ....


Posted by: goob

Front Squats
100 x 8
110 x 8
110 x 8
120 x 8
Goblets
110 x 8
110 x 8
110 x 8
Ouch...

Leg press
500 x 8
500 x 8
500 x 8

Leg Ext
145 x 8
145 x 8
145 x 8

Pec Dec
130 x 6
130 x 6
130 x 6

Lying Rows
80 x 8
80 x 8
80 x 8

Oh lord, this was a sore one. Wrecked after the squat megaset....


Posted by: tallcall

I think it'd have been funny if you dropped those 110 pounds after those goblet squats just to see how many people it'd scare away. You should do this for the sake of science .


Posted by: Scarface30

Quote:
Originally Posted by goob View Post
Front Squats
100 x 8
110 x 8
110 x 8
120 x 8
Goblets
110 x 8
110 x 8
110 x 8
Ouch...

Leg press
500 x 8
500 x 8
500 x 8

Leg Ext
145 x 8
145 x 8
145 x 8

Pec Dec
130 x 6
130 x 6
130 x 6

Lying Rows
80 x 8
80 x 8
80 x 8

Oh lord, this was a sore one. Wrecked after the squat megaset....
leave it up to goob to do a superset of sorts of front squats and goblet squats

great stuff man


Posted by: SamEaston

Quote:
Originally Posted by Scarface30 View Post
leave it up to goob to do a superset of sorts of front squats and goblet squats

great stuff man
Yeah, and then chuck in a load of 500lb leg presses, just to make sure he definately can't feel his legs the following day!

Nice one Goob - you crazy squat fiend you


Posted by: Gazhole

Yikes, looking good man

Do you have the whole program template? I wouldnt mind taking a look at it. Looks pretty brutal from these last few sessions!

Hows things going with you?


Posted by: goob

Quote:
Originally Posted by scar
leave it up to goob to do a superset of sorts of front squats and goblet squats

great stuff man
Highly recomended. Brutal, but effective. I was very close to being sick by the end of the workout