|
|
for 10 reps
|
Nice! Better keep this up, I'll be checking up on you, and you know what happens if there's slacking....
![]() |
I will add in lat pulldowns and take out a regular pull up. Whether its a chin up or a textbook pull up, I dont know.
| YouTube Video | |
|
when you mean all negative work, you dont do the Concentric? if not how do you get the exercise back to the top to do the negative again? or do you mean you do a 4-5 neg then do a 1sec Concentric. sorry if this sounds like a stupid question
![]() |

i was wearing a muscle shirt, so since its sleevless, my sweat acted as a PERFECT lubricant.
|
Good luck with this, dude!
I'll be watching intently, because im thinking of trying some tempo next time around, lol. I would say 4 weeks is good for type of thing. Any more than that and you might risk burning out or overtraining. Its a lot of stress on the muscles to keep the eccentrics going like this. |
|
I serously dont know if I could do one day after 4 weeks. This burn in incredible, but when you mix panting, sweat galore, loud grunts, pathetic weight, and an upset stomach....well theres only so much you can stomach.
|
.|
Yeah, its about that bad with the sweat. I am not a sweater either.
|
|
Neither me. I can go through an entire workout with the moisture content of the Sahara desert, but start on the Bulgarians and I start to resemble the Nile.
|
|
Today is pull so I may really not like it. Negative pull ups are always a bitch.
Cant wait. |
Kinda out of shape in the cardiovascular department huh?
|
I tried jogging over my bridge today (1.5 miles each way). I ran out of breath in less than 5 minutes, walked for 10 minutes, tried sprinting, ran out of breath in less than 1 minute.
Kinda out of shape in the cardiovascular department huh? |
|
A
Pulldowns can go up. Remember these machines are off, so 85lbs is more like 130lbs. |
|
I tried jogging over my bridge today (1.5 miles each way). I ran out of breath in less than 5 minutes, walked for 10 minutes, tried sprinting, ran out of breath in less than 1 minute.
Kinda out of shape in the cardiovascular department huh? |
|
I tried jogging over my bridge today (1.5 miles each way). I ran out of breath in less than 5 minutes, walked for 10 minutes, tried sprinting, ran out of breath in less than 1 minute.
Kinda out of shape in the cardiovascular department huh? |
I told you I hated any sort of raises!
for 2 sets, 12 reps (60 sec RI; tempo 4-5/X/0)
I felt them on E V E R Y exercise. Biceps were there too, but they were the life of the party until it was curl time.
Too many failures happening, too many RPs needed. I had to use straps on a few 2nd sets too.
They did go up though.. 

|
Looks good. Looks like to me your working with tempo pretty strictly huh?
|
any sort of negative with that movement is just death.
|
completely off topic but I see you talking about them and google search has done nothing for me. What is a bulgarian squat and what is a Romanian Deadlift. Somtimes I see you post Romanian DOH is that different?
Looks like a kick ass routine man, the intensity would have me wimpering.... |

tempo 4/X/0)
Big deal.



|
In my experience with full body stuff, I find that I can handle the upper body stuff ok, but I don't do well with lower body stuff that often. For example, I tried doing a one set each full body routine with the same exercises on M, W, and F and I got through the first week of squats 3 times per week, but bombed the next week...it was too much to recover from, even with only one set.
Then I tried alternating a lower body push and lower body pull, but again, it wound up being too much. Now I am doing 2 upper body days and one lower body day per week, and squatted this week for the first time in about 3 or 4 weeks, and still got within the range I was in prior to the "layoff". I think you might be better off doing the lower body stuff every other day or even once per week. don't worry about your legs lagging or whatever, I think they can build up pretty quickly if you give them the proper recovery. Remember, and this is my theory, of course, that you use your legs every single day for everything you do. I feel they need more rest and recovery time because of that reason. This is all just my opinion of course, and I just wanted to help you out. Squats and deadlifts alternating days is rough, and you might get away with it now, but once the poundages go up, forget about it... ![]() |
That would help factor in the upper body shit. |
Oh I didnt see you and goob's responce!
This is good advice. As you can read from my review of today's (i hadnt seen your post yet), I am all over the place. I never thought of simply just taking legs out of one of the days... That would help factor in the upper body shit. For starters, I will try Deads on one day and Squats on another. I have steered away from squats for sometime (i dont know if uve kept up with my last journal), so squats might be shortlived cuz of my back. In any case, I am training for size right now and not so much numbers, but I do want some sort of intensity. I want to get my deads up too, so these 2 exercises will be staples. As far as my upper body movements go, eh. My interests with one exercise will be new every week. I send in my 2 exercises I want the most strength from in the beginning, so it WAS 1 lower, 1 upper. With 2 leg days versus 3, I wonder what will be the upper strength days.. Jesus, you got any templates or anything? I am a visual learner at best, I understand shit when I see examples. |


|
just read your other post, or you could mix things up and do a hybrid:
Workout A Squats 4x8 SLDL 4x8 DB Bench press 3x12 Rows 3x12 Workout B Overhead PRess 4x8 Chinups 4x8 leg press 3x12 glute ham raise 3x12 workout C Deadlifts 4x8 Front Squats 4x8 pullups 3x12 DB shoulder Press 3x12 workout d bench press 4x8 Barbell rows 4x8 leverage squats 3x12 hamstring curls 3x12 |
I like that. Thats what I will do to exact T from now on. Thanks for the advice.|
Workout A
Squats 4x8 SLDL 4x8 DB Bench press 3x12 Rows 3x12 Workout B Overhead PRess 4x8 Chinups 4x8 leg press 3x12 reverse hypers 3x12 workout C Deadlifts 4x8 Bulgarians 4x8 pullups 3x12 DB shoulder Press 3x12 workout d bench press 4x8 Barbell rows 4x8 leverage squats 3x12 hamstring curls 3x12 |
I like that. Thats what I will do to exact T from now on. Thanks for the advice.What do you think about isolation movements? If any, 1 a day or 2? 2 sets of...? |

|
A protein shake during working out? Bah! Id get bloated. Not only that, but I have a hard time breathing. A lot of snot gets into my throat and nose, so I am always drinking water to push it down the pipe. Its bad sometimes, it feels like a finger down my throat when I run out of breath.
Ok no isolations. I didnt mean arms though. I have horrible calves. ![]() Ill give it a whirl. I can do anything so this should be fine for 4 weeks. |
Yea, nigga, no pussies around these parts.
....guess some pussy showed up afterall.
|
Active Stretch (new ones)
I can NOT do heavy deads the same day I do ATG squats. I just cannot. My back was prety inflammed. Funny though, by the time I got to DB Presses, it was gone. I dont want to sacrafice intensity, but its either that or move some shit around. Anyway, Squats were hard and boy was I pissed. I got so frustrated with panting after my 3rd set. I couldnt beleive this shit was this hard. |
|
Nice work on the OH press, that's a good lift.
Take it the supinated chin-ups mean an underhand grip? |
|
My biceps are a lagging bodypart so every once in a while they need attention.
|
|
how can you DB row 130 lb DBs and call your biceps a lagging body part??
![]() |


The dead lifts made my legs wobbly, so naturally, doing a following workout thats on one leg puts my balance to the test.

|
That will be A-ok with me. The money that Ive spent on the contract is up in August, so I wont be losing much money.
I spoke to Julie (the manager) yesterday about cancelling a contract (I was really talkign to her about training..no seriously) and she said 60 days notice and no cancellation fee. Ill read over my contract sheet to confirm, but thats not bad. Remember, I would still be paying under $40 there, even in a year (that I know is in the contract), so its cheap for me all around. |
|
I never said my biceps were lacking strength, but they are indeedy lacking size. My triceps are awefully big, which in turn makes my biceps look not so big. Big difference training for size compared to training for strength.
|
|
i think everyone is getting carried away with this "train for size" or "train for strength stuff". I mean, unless you are doing singles for every exercise for every workout and you aren't eating much, yeah, then maybe you can say you "train for strength" only. I believe everyone that works out that is *natural* is strength training, and the size is just a side effect that naturally comes with a certain diet while getting stronger. Sure, a juicer can say they "train for size" because they have the impements to specifically get bigger in place (steroids).
|
|
I will disagree with this everytime. I know the once I started training with reps in the 3 rep range my size went absolutly no where. In the past 3 months or so I have switched to higher reps which has really helped with my overall size, well that and rest in between sets.
|
|
I had to borrow Morgans, Big John n Chuck's bedroom shot. Too good.
|
|
LOL ... that kicks ass. Big John has lost all that fat and looks like he's ready for a good roll ...
|
|
I had to borrow Morgans, Big John n Chuck's bedroom shot. Too good.
|
<~good smiley. These went down, badly. I wanted to say it was fatigue, but no, it was strength. I will have to either switch to Yates Rows, Spider Rows, or just lower the weight. I am opting for lowering..what do you girls think?|
Workout A
Overhead PRess 4x8 SLDL 4x8 DB Bench press 3x12 Rows 3x12 Workout B Squats 4x8 Chinups 4x8 leg press 3x12 glute ham raise 3x12 workout C Deadlifts 4x8 Front Squats 4x8 pullups 3x12 DB shoulder Press 3x12 workout d bench press 4x8 Barbell rows 4x8 leverage squats 3x12 hamstring curls 3x12 |
|
then we will agree to disagree I guess
there is no way you can, for example, bench press 350 x 3 and have small arms, shoulders and chest. There is no way you can deadlift 500 x 3 and have small legs and back. |
|
Thinking of getting rid of the barbell rows, guys. The replacement would be a hammer strength row or a spider row. DB rows will remain.
Thoughts? |
|
The one at Grand Island isnt like the one that was at Golds (the st lucie west golds has that one too). The HS row Golds has/had is better than this upgraded one.
The older one that I know uve used has a handle that is lower. Almost like youre pulling the weight from a position thats parallelt to your pelvis and when its pulled its now right at the start of your ribs. The new one? Its like pulling a weight over a humpback. Plus it starts higher. It starts just under the ribs, goes parallel to your shoulders, then finishes at the pecs. |

one was 2 min, the other was 1 min. The Obliques were 60s each too.
|
BY the way, if anyone doesnt notice...theres a fucking WALL missing. See the door? Closed and locked....and no wall.
![]() |
|
Good job on the workout, I know how hard it is to do with a hangover.
Wierd thing is that sometimes the extra energy from the alcohol can push you into a turbo mode. Once in a blue moon, this happens to me. But usually I'm fucked and feeling sick after one set. And Repro........WTF???? |

|
You do exercises that you would like to keep your strength while burning a bit more calories. Example:
Strength Bench DB Rows (All of these in the 3-6 reps range with full recovery or so) Metabolic Pullups Dips Scap Work (All of these in the 8-12 rep range with no rest |
|
You do exercises that you would like to keep your strength while burning a bit more calories. Example:
Strength Bench DB Rows (All of these in the 3-6 reps range with full recovery or so) Metabolic Pullups Dips Scap Work (All of these in the 8-12 rep range with no rest |
|
Of course, if you aren't cutting, the metabolic work makes perfect sense and seems like a great idea. But the idea of doing a metabolic circuit with no rest and 8-12 reps while in a caloric deficit, just to me, seems like a bad idea...
|
I admit the guy knows 100x's more than I do, but for the love of shit, his word isn't gospel....
|
Man, are you in love with P-funk or what DD??
I admit the guy knows 100x's more than I do, but for the love of shit, his word isn't gospel.... |
|
Man, are you in love with P-funk or what DD??
I admit the guy knows 100x's more than I do, but for the love of shit, his word isn't gospel.... |
|
You already said it, he knows more than you, I, or anyone here does. The way I see it is if someone devotes their time to things like he does I sure as hell am going to give it a chance. Whether you do or not its up to you.....
![]() |
|
Yeah I thought about that after I posted it. You are right. I wasnt thinking outside the box.....
|
|
Yeah I thought about that after I posted it. You are right. I wasnt thinking outside the box.....
|


|
Ale house and Stuart Grill & Ale.
Greg got charged $82 at the ale house for his Crown & Cokes. ![]() |


They were tight from the pullups but I got 1 with the 65s.
|
I was thinking about when you said your knee popped out during Squats. If it doesnt during deads, Id say stick with that and just do something else for quad dominant shit.
I will never get high numbers with Squats again, so I do other things to compensate that thirst. |

|
I didnt need to know about the dick....I was fine without hearing about it.
Any luck with the ladies lately? |
Then again, I havent been trying. See Open Chat for more info. 
Laughing my ass at the fact you have a "Real Jock" advert banner in you're journal.....
|
Good workout man! Deadlift pretty damn good.
Laughing my ass at the fact you have a "Real Jock" advert banner in you're journal..... |

|
No hence the flacid state.
Then again, I havent been trying. See Open Chat for more info. ![]() Because of a health awareness, I dont drink as much as I used to. Since I dont drink, I have little reason to go out. I want to, but when I am sober, I am bored. If I didnt go to bars, then maybe I wouldnt be so bored, but when I work and get out at around 630-10 (earliest to latest), I really dont know what else to do with my time. Cant ask a girl out for coffee at that time...and if I did, how many cups?! Cant talk during a movie.... And I gotta meet someone nice enough to buy dinner for.. Tough world. |
did I just do arms?)
AGAIN?!)
I know, its sad. I could move out at anytime, but Ive been waiting to get accepted before I moved out. In my early 20s, I was accepted to FSU, but I wanted UF. Got depressed and gave up. Gave it another shot and here I am.