Originally Posted by goob

Cool. You'd make a great PT. At least you did'nt get really blitzed and make a fool of yourself in front of people you did'nt know. Sounds like a good night, except for the married girls part....

I feel like sinking a few tonight and seeing where the fair wind blows the sails of the goob pleasure boat.......

Originally Posted by goob

If you meet a girl while out, and spontinaneously take her to 3 or 4 diferent places it can create a time warp effect, making her think she has known you longer than she has. This makes her more comfortable with you, and therefore easier to get into bed.

Originally Posted by tallcall

Goob's thinking 4 or 5 steps ahead!

Have I fallen through some kind of portal or something?

Originally Posted by Gazhole

No, its just all the millions of individual nanogoobites that comprise the one we know as goob are evolving. See, goob isnt really a person, but a collection of microscopic biomechanical lifeforms joined together in a sort of mesh. These are the nanogoobites.

The more these NGBs are damaged through crazy working out, the more they are replaced, and with each subsequent generation they get smarter. Since goob's workouts have been particularly brutal lately, i should think he has received a net IQ increase of a good few points.

Hence the inclusion of forethought - a trait never before associated with the goobster.

Hope that clears everything up.

-Dr G. Hole, Professor of Goobology at SDA University

Originally Posted by goob

Yes, nanogoobite 3477942b reporting on behalf of the collective.

This hypothesis seems to be correct, unfortunately it seems that core systems seem to be damaged, resulting in a self destructive core program. It also seems that the vulgarity control system is also damaged.

Both of these systems can only be counterbalanced with a steady feed of alcoholobots ,narcoticbots and loose womengoobites. A lack of any of these ingredients could cause catastrophic self destructive applications starting.....

Originally Posted by Scarface30

excellent workout man Bulgarians are brutal! what are Hindu pushups anyway?

.

Originally Posted by goob

I understand completely. Although, due to the unjust reputation me and Gaz were obtaining, it was necessary to show that we are infact upstanding, civilised gentlemen on the forefront of impeccable manners and intelligent conversation......

Originally Posted by goob

An excellent pictorial metaphor old chap,.....

Originally Posted by Gazhole

You should have seen what i wanted to post

Originally Posted by goob

I don't think even the depths of the garbled, twisted mess of my mind can imagine..........

Yeah, the last thing we need is another x rated picture battle (although it was funny).....

Originally Posted by Gazhole

Originally Posted by JailHouse

this thread is full of ivy league level intelligent conversation.

Originally Posted by Gazhole

Originally Posted by SamEaston

i think what jailhouse is trying to say is that you're talking shit

Originally Posted by goob

Only a common-er would belittle such a rich intellictually stimulating and thought-provoking thread. Full of the wisdom of some of the most respected intellectual comentators of their time.....

Back to your slum, peasent.

Originally Posted by goob

Only a common-er would belittle such a rich intellictually stimulating and thought-provoking thread. Full of the wisdom of some of the most respected intellectual comentators of their time.....

Back to your slum, peasent.

Originally Posted by JailHouse

LMFAO!! I hate being so smart some times.
That is one of the most influential pics Ive ever seen, so inspiring it almost brings a teer to my eye.

Originally Posted by SamEaston

is that the same as a tear?

Originally Posted by SamEaston

I see the dialogue in here has descended below the level of 'gutter-talk', and therefore below that at which i find favourable. From this point i deem this thread contemptible, and all you who post here are as inferior as the inflated, juvenile, wedgie-deserving, 'womangoobite'-consuming troll who started it.

So there

Originally Posted by JailHouse

I like weighted dips smart guy. We need more funny pics!

Originally Posted by goob

DB Press
85 x 8
80 x 8
80 x 6

DB Rows
60's x 8
60's x 8
60's x 8

WG Chins
8
CG Chins
8
Pullups
8

T-Bars
175 x 8
175 x 8
175 x 6

Dips
BW + 25 x 8
BW + 25 x 8
BW + 25 x 8
DB Speed Shrugs
60's x 30
60's x 30

Utterly worthless. Too early in the morning, no energy. I should have breezed through this, although 8 rep DB presses would have proved hard even when full of energy.

Originally Posted by goob

Expeditously JH old chap, all in good time..


Today: 3.2 mile hotfoot. Time: unknown.

Not particuarly good, enery and stamina levels well down from their best. Disappointing.

Originally Posted by Gazhole

Originally Posted by JailHouse

it looks like you just threw up on the spoon lol.

Originally Posted by Gazhole

Originally Posted by Gazhole

I like eating spoonfuls of whipped cream. It makes up for all the chicks who've called me fat.

Originally Posted by Gazhole

Originally Posted by goob

Hang Cleans
90 x 8
90 x 8
90 x 8

Face Pulls
80 x 8
80 x 8
80 x 8

SA pulldowns
80 x 8
80 x 8
80 x 8

Cruches
20
20
Cable crunches
90 x 8
90 x 8
90 x 8

Ball pushups
10
10
WEighted Pushups
BW + 45 x 10
BW + 45 x 10
Tricep Pushups
10
10
10

Not bad. This 8 x 3 range seems to be giving me more problems than 5 x 5, or any of my usual volume nonsense. Damn you Witchblade.

Originally Posted by Gazhole

Dw i’n dy garu di twllt dinau! Lol.

No, seriously, awesome workout, goob! Ive only done 8x3 using dynamic effort stuff, 6x3 with proper intensity was enough for me, so big respect, lol.

What are face pulls like? I meant to try them ages ago but never got around to it.

Originally Posted by Scarface30

hahahaha great pic



yes, looks like Witch wrote you a good one there.

great work though man, those are some nice hang cleans. I am really liking them in my complex I do, hard as hell too!

Originally Posted by goob

WTF? Something about heartburn and ass?

Thanks. I thought 3 x 8 would be easy, but I forgot to lower the weights to fit the RM scheme somewhat, so thats why it was so hard. Doh!

Face pulls are good. They feel wierd to do, hit the upper back/ sholders (yup great physiological terminology) well. Hard to remember to match the weight, so you don't lean back too much.

Originally Posted by Gazhole

Is "I love you assholes." in welsh :P. I was gonna say "cunts" but ive only just remembered thats "contau".

Sounds good though. Ill have to get some apparatus set up to do them. What do you use? I was thinking a towel or a belt or something. Or do you use cables?

Originally Posted by goob

Haha. Damn free translations. It said something like: "heartburn he covers love di twll bottoms".

Cables. I have no idea how you'd set up a towel type apparatus. If in doubt call Macgyiver, he could assemble a powerplant from twigs and eyeliner. If your gym has cables, go with that.

Originally Posted by Gazhole

I never lock legs in SLDL. Gotta have a slight bend or it just feels horrible and painful and not stable at all.

And yeah, Bulgarians are indeed very evil! They claimed my spine as tribute.

Awesome workout though, i bet the rotational deads didnt do much to help the destruction of goob. I always found them a bastard of a movement aswell.

Originally Posted by goob

But do you feel it on your hamstrings as much with legs bent? My back seemed to take the brunt more than my legs, this can't be right surely?
Legs bent seems to sound like a safer way of doing it.

Yeah, the rotational deads did not help, they are really tough too.

Thanks Gaz, it was really punishing. My back is going to be so sore tomorrow.

Originally Posted by Gazhole

Yeah, i always feel the effort coming from my hams with bent legs. Keep your back neutral all the way through your ROM, and youll feel it straight away. I never feel my hams in straight legs either, all i feel is back pain.

Originally Posted by goob

When you say neutral, you mean straight backed? I think I might keep them in the program, although not nessasarily on bulgarian day. Cheers dude.

Originally Posted by Gazhole

Yeah, straight, lol. Not arched in either direction.

Theyre kinda like a go-between for full blown RDLs and the Straight Leg DLs.

And come on, leave on the same day. You know you like the challenge .

Originally Posted by goob

Your on. It stays. Thanks for the advice.

I can't do RDL's because by back hates them (old injury), so i don't know how far I will be able to go with these....

Originally Posted by Gazhole

Either way, keeping your legs straight would be worse for the injury. Just be smart with it, you know what you're doing

Im in the same boat anyway, i cant go particularly heavy with any leg work right now, lol.

And no worries - its about time we had a conversation about training

Originally Posted by DOMS

Originally Posted by goob

SLDL
150 x 8
180 x 8
180 x 8
190 x 8

Bulgarians
45 x 8
45 x 8
45 x 8

Leg Press
500 x 8
500 x 8
500 x 8

Rotational Deads
60 x 8
60 x 8
60 x 10

Leg Ext
140 x 8
140 x 8
140 x 8

Another early morning workout. WTF? Why? Why?

This marked the full force return of the most evil of all exersices. The unmentionable, torturous, sadistic, evil from the depths of hell. Yes, the BulgArian squat: the devil's lunge.

Also tried SLDL's for the first time in a long while. I'm not too sure about form, do you guys keep your legs locked straight throughout?

Needless to say, I was utterly destroyed atfer the SLDL's and Bulgarians. Legs had turned into sponge, and i started walikng like the stay puff marshmallow man on an 3 day ether bender. Closest I've come to bieng sick for a long time....

Originally Posted by JailHouse

nice job on the work out. for my dlifts ill slightly bend my knees on the way down.

Originally Posted by B

know back pain i messed up mine awhile ago and only recently have been able to do dead lifts. Good lord i hate Bulgarians! They are that evil shit.

Originally Posted by katt

Yeah I don't lock my legs on SLDL either....

GJ on the bulgarians ... those are super hard.

Originally Posted by scar

awesome workout goob yes Bulgarians are the devil, those Southeastern Europeans..oh wait... jK

SLDLs I usually have a slight bend in the knee. good job though on doing them. I might be a complete idiot, but I don't really recall seeing you have done deads before?

Originally Posted by goob

DOMS is crazy bad today. Legs are destroyed from the bulgarians, back sodomized from the SLDL's. Do you uys usually get DOMS this bad on your back after SLDL's?

Originally Posted by SamEaston

Yes, every time. I had to stop doing them because i couldn't grip the weight any longer, my back could take it but my grip couldn't

Anyway, slightly bent knee on SLDL's is the way forward. Also a bent knee on Good Mornings with feet slightly apart is a good way to really feel the stretch through the glutes and hams. I would recommend a very light weight to start GM's though, maybe the weight you used was too much? I prefer GM's to SLDL's ive got to say.

I really need to try those Bulgarians. My method of torture at the moment is Split Squats - FUCK! The bottom of the movement feels as if my muscles are going to come pinging off like a rubber band

Anyway - excellent, highly motivational and impressive workout you got there. Throw in some heavy Leg Presses and finish with a serving of Leg Extensions. Voila!

Originally Posted by goob

Thanks Sam. I hear you on the grip, I could have gone a good bit heavier, but my grip could not hold the bar for 8. I think I'll need some sort of strapping device if i'm too continue these.

GM's scare me even more than SLDL's, and I just know my back (old injury) would not thank me for them. Split squats are much the same as Bulgarians, maybe with slightly easier balance dynamics, but probably not by much. Either way,both are unbelievable torture. To me, there is no worse than a Bulgarian squat, if you can endure them, then you can do anything.....

Originally Posted by goob

Thanks Sam. I think I'll need some sort of strapping device if i'm too continue.

Originally Posted by goob

Thanks Sam. I think I'll need some sort of strap-on if i'm too continue doing this.

Originally Posted by the other half

is there something that we should know about here?

Originally Posted by Gazhole

I was tempted to do some split squats today but i thought better of it. Theyre a crazy as hell movement.

Ive been thinking of a movement for ages now, but i never seem to get around to trying it:

The Cross Squat - Grab a DB in each hand and raise your arms to the middle of a lateral raise like your body is a crucifix, and squat keeping your arms in that isometric position.

Sounds pretty brutal, lol.

Originally Posted by B

I use straps but be careful not to use them for every little thing like i used to. Yeah GM are a great exercise if your built for it and have no previous injuries i avoid that one like the plague.

Originally Posted by OH

bbbbooooorrrriiiiinnnnnggggg!!!!!!!
who took over goob's journal!

Originally Posted by TC

Goob, I don't even want to know what you meant by that statement.

Originally Posted by Gazhole

I was tempted to do some split squats today but i thought better of it. Theyre a crazy as hell movement.

Ive been thinking of a movement for ages now, but i never seem to get around to trying it:

The Cross Squat - Grab a DB in each hand and raise your arms to the middle of a lateral raise like your body is a crucifix, and squat keeping your arms in that isometric position.

Sounds pretty brutal, lol.

Originally Posted by JailHouse

Did you find that strap on device you were looking for? lol

Originally Posted by goob

Today: 3.3 mile run. Untimed, not too bad, by no means flying like i was last year.

Originally Posted by JailHouse

so youve started running again? Nice upper body work.

Originally Posted by Sam

Bilateral DB Rows are tough. Unsupported im guessing?

Also great WG Chins - they are really difficult. How many CG Chins could you do before failing, do you reckon?

Originally Posted by goob

B: Yeah, it's a big difference now, not nearly as fast.


DB Bench
75 x 7
80 x 7
80 x 7
80 x 7

WG Chins
7
7
CG
7
7

DB Rows bi lateral
50's x 7
50's x 7
50's x 6
50's x 5

T-bars
165 x 7
165 x 7
165 x 7
165 x 7

Dips
BW + 30 x 7
BW + 30 x 7
BW + 30 x 7
BW + 30 x 7

DB Shrugs
60's x 20
60's x 20

Not great, but still felt destroyed afterwards.

Originally Posted by JailHouse

I just farted!

Originally Posted by tallcall

Signature worthy line right there!

Originally Posted by goob

Yeah the bi's were unsupported and they are hard, an underused movement IMO.

On a good day, maybe 12-15 WG chins, if I did them first.

Originally Posted by Brutus_G

Your dips and DB bench are way up there brother G good work!

Originally Posted by scar

nice 7s across the board there. great workout your T-bars and dips are very nice

Originally Posted by OH

bw+30 on dips- thats good dude

Originally Posted by TC

Those Trap bar rows are very impressive! Are you counting the weight of the bar or just the added weight?

Originally Posted by JH

this journal is where sigs are created lol

Originally Posted by Sam

Wow - that's alot

Originally Posted by DOMS

Great weighted Push-ups, man!

How long did that workout take?

Originally Posted by gaz

Damn, thats even more than i did, haha. What is it with us and huge workouts?

Great job, though man!

This program seems to be working for you anyways, how are you finding it?

Originally Posted by Gazhole

I think a lot of the difficulty is in that those rep ranges are not the "norm", you're not conditioned to them as well as the other more "classic" rep ranges.

Its a great idea, and something i dont vary as much as i probably should...

Originally Posted by goob

That makes sense. The 5 x 6 week is going to damn near kill me....

I'm not sure how much I should add/ drop weight depending on the day, which is why I feel so fucked after these....

Originally Posted by goob

That makes sense. The 5 x 6 week is going to damn near kill me....

I'm not sure how much I should add/ drop weight depending on the day, which is why I feel so fucked after these....

Originally Posted by Gazhole

I usually go by the breif formula that 2 reps = 5KG on a BB, and 2.5KG on a DB. So per rep in lbs would be 5.5lbs for a BB, and 2.75lbs on each DB.

In reality itd probably be 5lbs and 2.5lbs per rep or there abouts. Obviously its only rough, because i find more often than not my calculations at the start of a program are totally wrong, but if you just use it as a guide or basis for trial and error in the gym, its not too bad.

Originally Posted by scar

you periodization is somewhat similar to what I am doing right now. I've put on about 5lbs so far, I am really enjoying it.

great workout though, those are some great hang cleans do you find them brutal or what? out of all the movements I do they seem to get the heart pumpin more so than any other movement I do.

Originally Posted by V

Nice looking work. I see you're still hammering it out!

Originally Posted by B

I can only imagine leg day on 5X6. My least favorite range for legs is 4X8 that is hell right there

Originally Posted by goob

Yeah, but as I said that would be on a GOOD day, 1st up in the routine...

Originally Posted by JailHouse

nice job on the hang cleans. im gunna start doing those once i get my form together.

Originally Posted by Sam

I know - but it's still great for WG!

Originally Posted by Scarface30

great lower workout goob you must have been fubared after those Bulgarians.

as for the SLDLs, I have no done them in a while, but it could be common, or it could just be that you are used to them now.

Originally Posted by goob

Hard workout. Rep range was tough especaially for a Sunday morning.
Did not feel my hams getting sore in the SLDL's done with slightly bent knees - is this common.

Originally Posted by SamEaston

A workout like that on a Sunday morning?? Sheesh kebabs mate, thats criminal.

When i used to do SLDL's i wouldn't feel pain in my hams really at all while doing them, leading me to believe they wern't working for me. That feeling proved wholly unjustified the next day, when my glutes and hams felt as if stretching them would make them snap off like a rubber band.

I would expect severe, cramp-inducing DOMS tomorrow if i were you. And no, you should not feel pain in your lower back when doing SLDL's. At all. Which may mean they are too heavy and your back is about to snap like a twig. You could maybe look at dropping the weight on them and doing them off an aerobics step or something, that would be tough

Originally Posted by JH

Damn goob thats a tuff one there. 140 one the pec deck?! On any kind of DL i rarely feel much in my hams to, I get a lot more feeling in my lower back form them.

are you doing any thing for the game today??

Originally Posted by StanUk

Very solid looking workout Goob, especially for a sunday morning!

Originally Posted by goob

Thanks scar. maybe your right, but it has only been one weeks worth. I would ave thought it would have taken another few weeks before getting used to them.

Did you have a sore lower back when you did them?

Originally Posted by goob

Thanks Stan! yeah i was close to projectile vomitting, exorcist style after the Bulgarian squats.....

Originally Posted by goob

Thanks Stan! yeah i was close to projectile vomitting, exorcist style after the Bulgarian squats.....

Originally Posted by Scarface30

if I remember correctly I did have somewhat of a sore lower back for a while, until I got used to them. that's one of the main reasons why I don't like them as much because I find your back get hits harder than normal with SLDLs then something like regular deads or RDLs.

Originally Posted by Stan

lol, all for a good cause though

Originally Posted by JH

ya some times i get it bad in the lower back. I might have a few people over and get fucked up hopefully lol.

Originally Posted by OH

i guess im not a nerd cause i dont want to know the total weight. no really.
when i do the sldl, on the way down i just try to push your butt out alittle bit and you will feel them in the hammies more, or you can try them with a plate under your heels.

Originally Posted by Sam

I reckon you'll have a pretty good idea when you wake up exactly where those SLDL's got you

Originally Posted by TC

That's my definition of determination. Waking up early on Sunday morning to kill yourself just so you can really feel it the next day!

Originally Posted by SamEaston

No hamstring DOMS at all?

I would maybe try what OH said then and stick your butt out a bit more. You're not dead flexible are you?

Originally Posted by TC

Yeah, my hamstrings usually just feel really wobbly for a day or two. Have you done Straight Leg Deadlifts off a raised platform? I do them off of a raised step and keep my knees only slightly bent. I def feel it all up and down my posterior chain!

Originally Posted by Gaz

Goobster!

Whats shakin' ?

Originally Posted by B

Fuckin giant!

Originally Posted by goob

Just my 15" cock. It's like a giant flacid wrecking ball to any midets or toddlers walking past....