Warning: Seismic Testing Zone [Forum Archive]

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Warning: Seismic Testing Zone

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Posted by: Scarface30

even though I don't move half as much weight in here as a lot of people, I thought I'd give my new journal that name anyway, lol. so my goals are simple...gain weight...hopefully clean weight. I plan on doing a slow bulk over a period of 10 weeks. the last little bit of summer I actually lost some weight and while at the field school lost a pound or so, so now it is time to put on some muscle! I am trying to figure out my diet, I mean as though what I should be eating and all that good stuff. it is so far better then it was over the summer, so I am hoping to benefit from that. anyway, enough rambling...here's my first workout of the journal (I changed my workouts around too).

09-06-'07
Horizontal Push/Pull

Supine Rows & Weighted Supine Rows
1 set @ BW/12
2 sets @ BW+10lbs/11,9

first time for these in a long time, and it showed..

Incline Bench Press
3 sets @ 115lbs/8,7,7

these were really weak..gonna have to lower the weight next time to get into the range I want

Rest-Pause BD Rows
left arm - 50lb DB/8x6x4
right arm - 50lb DB/9x7x3

Rest-Pause DB Bench Press
50lb DBs/8x4x3

A) Hammer Curls 20lbs/10,10
B) DB Shrugs 65lbs/9,9

15 mins steady state cardio.
15 mins walking to schoo/15 mins walking home.

so I felt like a little bitch today. all that time off really hurt. I was sweating like a pig, breathing heavy and the 50s on the DB press felt REALLY heavy, not to mention the incline did too. my rowing is a bit sub par. hopefully I am back to where I was before, soon!

Posted by: katt

You'll be fine..... muscle memory is a great thing!

Glad you're back at it - I like the new journal name!

Posted by: SamEaston

Hey Scar! You're looking good bud!

Can't wait to see that squat potential increasing!!

Posted by: Scarface30

katt & Sam thanks! yeah I am hoping my muscle memory kicks in soon. I did lower today and it seemed to have kicked in for my squats, which I am quite pleased.

09-07-'07
Lower

Wide Stance Back Squats
2 sets @ 135lbs/8,8
2 sets @ 155lbs/5,6

so my squats are still decent (for me at least). I am not going to venture into the high range with them because my main focus for them is strength, but hopefully a little hypertrophy will be a side-effect!

RDLs
4 sets @ 135lbs/10,10,8,7

my legs were killing me after the last set! I've ever done high reps for deads before.

Rest-Pause Step-ups
BW+40lbs/9x5x4

very nice way to finish off the legs! thought I was going to puke.

Seated Calf Press
3 sets @ 360lbs/10,14,12

Static Holds
3 sets @ 70lb DBs/45sec, 40sec, 40sec

stretched.

walked to school 15mins.
walked home 15mins.

my cardio is low this time around because I am looking to gain some weight. I plan on doing some though, just not extensive.

oh yeah, yesterday I forgot to add I did some core, just some cable crunches and cable chops.

Posted by: goob

Like the title Scar - fits in with your intrests.

Workouts looking good, and don't worry you'll be kicking most of assess in no time.

Posted by: Pylon

Heya Scar....just came by to say hello to your little friend.

Hello.

Posted by: Triple Threat

Quote:

Originally Posted by katt

muscle memory is a great thing!

Good thing, too. Muscle is so easy to lose and so hard to gain.

Posted by: Scarface30

goob thanks. yeah I was trying to think of something along the lines of what I will hopefully be doing in my life, lol. then it clicked!

Pylon hey Pylon, good to see ya!

Triple I hear that, man!

so yesterday we had a field trip. on a Saturday none the less! well anyway lots of walking, even though I am not trying to lose any right now, but after that leg workout for the first time in a while, my legs were hurtin! still are today actually.

Posted by: SamEaston

Nice squats mate! And those step-ups look killer! I've been wanting to add them into my program for ages, but can't escape the feeling i should be doing them in pink legwarmers and sweatbands!!

Hows school going?

Posted by: Scarface30

lol, aww man now I feel funny doing them! ..HA just kidding, they are killer!

school is going good so far, had a report due already from the field school I went to. let me tell you that wasn't the prettiest thing in the world. something that is definitely going to come with practice is figuring out the lithologies of the rocks, because from the looks of my report my notes were not quite the greatest! lol. oh well, it was our first time out doing this so I don't think the prof expects anything spectacular.

Posted by: goob

What do you want to do once you have a degree in er.......is it, Geology?

Posted by: Witchblade

Ah, here is the new journal.

First thing I notice is rest-paused step-ups. That's fucking brutal man!

Posted by: Scarface30

goob honestly, I am not sure. all I know is I enjoy it! right now though I think I'm leaning towards mineralogy, I find that stuff the most interesting and it's going to be in high demand for the next little while.

Witchblade thanks man, they were brutal!

so I have yet to weigh myself for a starting weight, I meant to today but forgot.

09-11-'07
Vertical

Pullups
4 sets @ BW/10,8,5 +1 5sec. neg., 4 +1 5sec. neg.

not bad I guess, not where I thought they should be though.

Standing OH Barbell Press
1 set @ 60lbs/10
3 sets @ 65lbs/9,7,8

my OH pressing is weak...

Rest-Pause WG Pulldowns
115lbs/8x5x4

Rest-Pause Dips
BW/12x5x3

Bentover Laterals
2 sets @ 20lb DBs/10,10

walked to school - 15mins
walked home - 15mins

so I did the laterals today when I was supposed to do shrugs, but I mistakenly did the shrugs last day. I was also supposed to superset the laterals with tricep kickbacks but my tris were feelin' it from the dips!

Posted by: katt

I don't like it when I get things backasswards....

Great looking workout though,,, like normal

Posted by: SamEaston

Nice workout! I started doing 5 x 5 to give my strength a boost far a little while. Might help your OH pressing?

Mineralogy huh? So thats what - the study of minerals, im guessing? Is it like mineral composition of soils and rocks, etc, or am i just talking shite?!!

Posted by: Scarface30

katt yeah, backasswards is never fun! thanks though, I appreciate it!

Sam thanks! well right now I am not so much going for strength as I am for hypertrophy, but I will be throwing in a strength week every third week, after this phase though I think I am going back to strictly strength for a while.

mineralogy is partly that, composition of rocks and that, but the part of mineralogy I was considering was the mining process, mining diamonds for instance, that's going to huge for a long time. the only set back would be my "morals" or whatever you call it. I don't want to fuck Earth up more than it is, but doing that isn't helping it any. I guess though it's better than mining oil and gas! I have an appointment with an academic advisor tomorrow so we'll see how things go there.

Posted by: Scarface30

I'll get everyone's journals later today...off to school for now.

Posted by: SamEaston

Ooooh . . . . . diamonds!!

Yeah, sounds good to me!

Posted by: Scarface30

07-13-'07
Lower

Wide Stance Back Squats RI 120
1 set @ 135lbs/10
2 sets @ 155lbs/7,7
1 set @ 165lbs/4

so I am feeling happy with these of late, although I think I jumped the weight a bit too soon because the final set was no where near the range I wanted.

RDLs RI 90
4 sets @ 135lbs/10,8,8,9

these felt good too.

Rest-Pause Stepups RI 5 deep breaths
BW+40lbs/8x4x6

Calf Press RI 90
3 sets @ 360lbs/14,12,12

Static Holds
3 sets @ 70lb DBs/ 50 seconds, 40 seconds, 40 seconds

stretched. walked to school - 15mins, walked home - 15mins.

not too shabby, seems like I should be adding something in on this workout, just seems to go by quickly, although I might be getting more effecient with my workouts...who knows. also forgot to mentioned again I did some core on my vertical day, cable crunches and cable chops.

Posted by: Scarface30

also, weighed myself today...somewhat embarassed...dropped about 10lbs the last 2 months of summer so I am now...*takes a deep breath, wipes a tear*..137..got ALOT to make up!

Posted by: goob

GJ Scar!. How did you feel after that?

Posted by: Scarface30

Quote:

Originally Posted by goob

GJ Scar!. How did you feel after that?

thanks goob.

after the workout, felt good...after the weighing TOO bad, because although I was trying to drop some weight over the summer, I didn't want that much to be dropped. I am thinking about picking up some mass building protein, I have whey now, but last year I used the mass building stuff and it helped. although I'll take it more cautiously because I am only looking to do a slow bulk. plan on picking up some BCAAs and maybe some creatine depending on how my budget is because NHL 2K8 just came out, and I MIGHT pick up BioShock for PC or the new Medal of Honor, NHL 2K8 for sure though.

Posted by: Scarface30

lol, so I just now realize I have been putting the complete wrong month, so instead of all the 07s, they are supposed to be 09s.

09-15-'07
Horizontal

Incline Bench RI 90
4 sets @ 105lbs/9,8,8,7

so, it's official...talked it over with myself and I have decided this is my least favourite compound, lol.

Supine Rows RI 90
2 sets @ BW/12,11
2 sets @ BW+10lbs/9,8

next time I think I can drop some reps for the BW ones, and hopefully add a few to the weighted ones. still, lovin these!

Rest-Pause DB Press RI 5 Deep Breaths
50lb DBs/8x4x2

Rest-Pause DB Rows RI 5 Deep Breaths
Left arm - 50lb DB/10x6x4
Right arm - 50lb DB/10x6x4

Core RI 75
Cable crunches 2 sets @ 115lbs/11,10
Cable chops 2 sets @ 65lbs/7,7

stretched.

So I was drained at the end of this, mainly for the fact I think this was my most effecient workout ever, done in 40 minutes, very happy.

Posted by: goob

Nice work Scar. My theory (probably wrong) is that if you can condence your workout by lowering rest times ( ala HIT), it will provide better results. Having said that, my body responds well to a lot of punishment, and I'm not a bodybuilder, more someone after athletic/ athestic levels.

Posted by: DOMS

Quote:

Originally Posted by Scarface30

lol, so I just now realize I have been putting the complete wrong month, so instead of all the 07s, they are supposed to be 09s.

And here I thought you were a lazy bastard.

What do you dislike about the Incline Bench Presses?

Posted by: Archangel

Brother Scar, new journal and excellent w/o's my Friend!!! Sorry been away, alot of Family stuff but I hope to be back on a consistant basis now!!!

Posted by: Scarface30

goob thanks man. yeah I seem to be the same way, my body seems to be able to take a bit more punishment then normal.

DOMS come on now, only during the summer! lol...I just find it an unbelievably hard motion that for me slighty if only improves, plus I find it kind of awkward.

Arch good to see you around! thanks a lot! no worries Arch, family is too important!

Posted by: Double D

I see you used the same title here as you did on the other site. I like it.

Posted by: SamEaston

Hey Scar!

Mate - i can't believe you dropped 10lb over the summer! What a bummer!

Gosh - rest pause rows and press, that's harsh. No wonder you were tired after that! I do love rest pause stuff though, you end up sweating so much - it's great!

Posted by: Scarface30

Double D good to see ya! yeah thought I'd give it a little twist.

Sam yeah I know, I was looking to drop some but not 10lbs damnit! and to tell you the truth I dunno where it went from because I don't really look that much more lean, and 10lbs when you're already not that big is a lot. I am just hoping it wasn't muscle, although it more then likely was. I lose it fast

rest pauses are awesome, first time I've done these and I love em!

Posted by: SamEaston

I used to do rest/pause squats and split squats before i started on the 5 x 5.

Shit - that stung a bit!

Don't worry about the losses pal, you work hard in the gym and you know what you're doing, it'll come back to you - plus more besides!

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

I just find it an unbelievably hard motion that for me slighty if only improves, plus I find it kind of awkward.

How much of an incline are you using? 30? 45? I prefer an angle of around 25-30 degrees, slightly less than some of the non-adjustable incline benches that I've seen.

Posted by: Scarface30

Quote:

Originally Posted by Triple Threat

How much of an incline are you using? 30? 45? I prefer an angle of around 25-30 degrees, slightly less than some of the non-adjustable incline benches that I've seen.

the bench I use is I'd say around 40-45 degrees and us un-adjustable. I would use DBs and an adjustable bench but I thought I'd give the incline bench press a go.

Sam we can only hope so! the only thing I know that would hinder it would be my diet, I am having a hard time with that

09-18-'07
Vertical

Pullups RI 90
4 sets @ BW/9,8,7,6

finally starting to see some old numbers with these. sweet!

Standing OH BB Press RI 90
1 set @ 60lbs/10
3 sets @ 65lbs/10,9,7

Rest-Pause WG Pulldowns RI 5 Deep Breaths
105lbs/9x4x4

Rest-Pause Dips RI 5 Deep Breaths
BW/12x6x4

DB Shrugs RI 45
2 sets @ 65lbs/10,10

did A LOT of walking today, probably at least 2 hours of it. had a lab for my field methods course and we went to the local park and looked at different rock formations and whatnot.

a question for the people who know their stuff about diet, you want to take in a somewhat high amount of carbs and a high amount of protein for a bulk right? also if you take in too many carbs, you're more then likely going to produce more fat?

Posted by: Scarface30

I am going grocery shopping tonight, so what are some things I can buy that contain complex carbs?

the only thing I have now that I know has complex carbs are oats, I started eating them the other day, I do add a little brown sugar and a bit of coffee cream to it because, well without anything on they are way too bland, plus I'm looking to gain, so that's fine right? lol. the oats I have though are the fast preparing ones, just put them in to microwave, are these still good to have?

Posted by: katt

Brown rice & yams..... they're my staples.. and oats, of course!

Posted by: goob

Great work Scar.

Good job on the pullups, good workout full stop. I don't know much about diet, but less carbs seems to mean less energy, which means poorer quality of workout. ---In my book anyway.

Posted by: Scarface30

katt bought some brown rice, couldn't find yams though

goob thanks man. I was pleased with my pullups!

so I have more bad news...nothing serious though but bad for me. I have dropped some more weight even since last week. I weighed 137 last week weighed again today and it was 136 damnit!!!!!!!!

I am eating all I can really. I live with my sister right, and the fridge in our flat is not very big, so I don't have much room to put anything as it is. I think I am going to have to resort to a mass building protein, and also my whey, do like half a serving of each...I dunno, somewhat disgusted right now.

09-20-'07
Lower

Wide Stance Back Squats
1 set @ 135lbs/8
3 sets @ 155lbs/6,7,6

my form on these today was awesome! I was very happy with the squatting today. luckily my weighing didn't happen until after...

RDLs
4 sets @ 135lbs/10,8,8,10

Rest-Pause Stepups
BW+40lbs/9x5x5

Calf Press
3 sets @ 405lbs/12,10,10

Static Holds
3 sets @ 70lb DBs/55 seconds, 42 seconds, 20 seconds

so my last set of these was short because some guy beside me was doing OH presses and sounded like he was about to bust a nut...shit like that is just stupid. I mean I breath loud when I do the squats and stuff, but making those noises...come on now.

so tonight I think I will be playing some ultimate frisbee if I get my work done in time.

Posted by: Scarface30

I might also add I don't think the reason why I am losing weight is because of overtraining or anything, because 155 on squats is good for me, and my overall strength, even with higher reps, seems to be the same if not increasing a tad.

Posted by: goob

Good job. I have no idea why you are losing weight. Been out getting hammered much?

Mind, it's not such a bad thing. At least you'll be really lean...

Posted by: Scarface30

Quote:

Originally Posted by goob

Good job. I have no idea why you are losing weight. Been out getting hammered much?

Mind, it's not such a bad thing. At least you'll be really lean...

lol, no. I can honestly say I haven't drank in like probably 8 months. was never a big fan of it plus I just pulled myself outta hot water with university last year and I don't want to fuck up all my hard work.

yeah being lean is good, but not when you're my size, you look too small. I would like to be lean at around 160, so I have a ways to go!

Posted by: Scarface30

played ultimate frisbee tonight, ~45 minutes off sprint and stop, sprint and stop...you know how it goes. it's probably not the best thing when I am trying to gain weight, but I can't help it when it comes to doing sports, I just love 'em!

my legs felt good to with the running, no pain in them. hopefully they are not stressed anymore!

Posted by: katt

You're losing weight??? How many calories are you taking in a day? Eat up man!

Posted by: Triple Threat

Quote:

Originally Posted by katt

Eat up man!

Exactly, especially if you're going to engage in activities with a lot of running.

Posted by: Scarface30

well I just added up, roughly, what I eat in the run of a day and it came out to be around 2500-2600 calories. I calculated my maintenance, bear with me I did it the simple way, and came out to around 2100 calories a day.

Posted by: DOMS

Quote:

Originally Posted by Scarface30

I live with my sister right, and the fridge in our flat is not very big, so I don't have much room to put anything as it is. I think I am going to have to resort to a mass building protein, and also my whey, do like half a serving of each...I dunno, somewhat disgusted right now.

What's wrong with whey (or casein) as a supplement? If you need it to get enough macros then go for it.

Posted by: Scarface30

Quote:

Originally Posted by DOMS

What's wrong with whey (or casein) as a supplement? If you need it to get enough macros then go for it.

I do supplement whey protein. I usually take 4 servings a day which is around 90 grams of protein when I workout and mix it with chocolate milk, and take only 2 servings when I don't workout. the calories in it are pretty low, unless all whey proteins are like that, but there are only 110 calories per serving in this stuff

my plan right now is not to worry about it, maybe it was just a freak happening that I was a pound lighter than last week. so I'm just gonna keep eating the way I am, because I should be eating enough and just weigh myself again in like 3 weeks, and if nothing then I'll start to worry

Posted by: DOMS

Quote:

Originally Posted by Scarface30

Got it, you were talking about actual bulk powders. I think they're okay, you just need to find a good quality one without a bunch of crappy ingredients.

Posted by: Scarface30

DOMS yeah I was considering getting a bulk powder, but that'll be a last resort type thing.

09-22-'07
Horizontal

Incline Bench Press
4 sets @ 105lbs/10,8,7,7

starting to get a little better with these

..a LITTLE!

Supine Rows
2 sets @ BW/10,10
2 sets @ BW+10lbs/9,9

Rest-Pause DB Bench Press
50s/9x5x3

Rest-Pause DB Rows
right arm - 50/10x6x4
left arm - 50/10x6x4

might have to up this weight next time.

A) Hammer Curls 2 sets @ 25lbs/9,8
B) Bentover Laterals 2 sets @ 15lbs/8,8

all in all I was very happy with this workout, although I am considering dropping a set of the 2 compounds at the beginning of each upper day just because it seems like it might be too much, although I am not losing any strength, so it's hard to say.

funny story, seen a guy at the gym today doing what I would call "squat mornings". it's a new movement he must have invented doing squats and good mornings all in one, becase let me tell you his form on the squats was horrible! and he kept loading the plates on, at one point he had I think 3 and a half plates on it, and just kept doing the squats with bad form. well what I would think is bad form. he didn't even get to parallel with his legs and at the bottom of the movement his upper body was about 35 degrees from being parallel with the floor!

Posted by: goob

Nice work. Those Supine Rows look great. How d'ya rest the weight on you for them, and does it make a big difference?

Posted by: Scarface30

thanks man. well for now since it's not much weight I rest it just on my chest. it's only a small plate though so it stays there. I also have my feet elevated about 10 inches which I thought would be like adding weight because when you elevate your feet on pushups I supposed to make them harder. it makes them a little different I guess.

Posted by: Scarface30

a couple more questions here:

1) when you take in carbs you mainly want complex carbs, so when you look at the nutrition info and say it has 30g or carbohydrates, and then below that it says 8g of sugar and 6g of starch does that mean you have 16g of complex carbs?

2) are starches good or bad?

Posted by: katt

Quote:

Originally Posted by Scarface30

his upper body was about 35 degrees from being parallel with the floor!

We have a guy at our gym that has this stance when doing side laterals with db's... he starts from there & swings his arms up.. then when he's at the top of the movement his posture is straight, well kinda bent backward at this point...

Posted by: SamEaston

Quote:

Originally Posted by Scarface30

a couple more questions here:

1) when you take in carbs you mainly want complex carbs, so when you look at the nutrition info and say it has 30g or carbohydrates, and then below that it says 8g of sugar and 6g of starch does that mean you have 16g of complex carbs?

2) are starches good or bad?

Hey Scar:

1. No. the 30g is your total carbs and under that is the number of grams out of the 30g which are sugars and starch, etc.

2. The basic carbohydrate units are called monosaccharides, such as glucose, galactose, and fructose. Monosaccharides can be linked together in almost limitless ways. Two joined monosaccharides are called disaccharides, such as sucrose and lactose.Carbohydrates containing between about three to six monosaccharide units are termed oligosaccharides; anything larger than this is a polysaccharide. Polysaccharides, such as starch, glycogen, or cellulose, can reach many thousands of units in length. Starch is a mixture of two complex carbohydrates: amylose and amylopectin. Commonly used starches around the world are: arracacha, buckwheat, banana, barley, cassava, kudzu, oca, sago, sorghum, sweet potato, taro and yams. Edible beans, such as favas, lentils and peas, are also rich in starch.
To me, the longer the chain of carb units, the longer time your body requires to break it down and use it for energy. Thus, after excercise, your body needs monosaccharides to replace energy fast and allow repair mechanisms to begin on the damaged muscle.

Hope this answers your question!

Posted by: Scarface30

katt

some people just don't get it do they?

Sam umm, sort of. #2 is very good thanks. but I guess maybe my question wasn't too clear when I read it again. I guess I am asking if something like 15g out of the total 30g of carbohydrates are sugars and starches, what are the rest of the 15g of carbs? are they the complex carbs?

Posted by: SamEaston

I would guess so mate. Don't know why it wouldn't be labelled as such though?

Posted by: Scarface30

09-25-'07
Vertical

Pullups RI 90
4 sets @ BW/9,8,7,6

exactly the same as last week.

Standing OH BB Press RI 90
1 set @ 60lbs/10
3 sets @ 65lbs/10,8,8

Rest-Pause WG Lat Pulldown RI 5 Deep Breaths
105lbs/10x4x4

Rest-Pause Dips RI 5 Deep Breaths
BW/11x5x4

DB Shrugs RI 60
2 sets @ 65lb DBs/10,10

Cable Crunches RI 60
3 sets @ 115lbs/12,10,10

stretched.
walked to school 15 minutes.
walked home 15 minutes.

Posted by: goob

Woh, nice Cable Crunches! 115lb's! That's really heavy. DB shrugs are bang on too. Good job.

Posted by: Scarface30

thanks goob.

115lbs is I think about 30lbs below where I was over the summer, although I only got 5 or 6 reps with the 145, but it's still my PR.

Posted by: goob

145lb cable crunches!!!!!! That's real heavy duty.

You must be able to file titanium with those abs.....

Posted by: Scarface30

Quote:

Originally Posted by goob

145lb cable crunches!!!!!! That's real heavy duty.

You must be able to file titanium with those abs.....

oddly enough I have no abs

only like the top 2, MAYBE 4 on a good day lol. I just seem to have a strong core, well used to have one...now that I think of it, my plank time isn't that great though

I dunno what's up with that...maybe I should check my form next time! thanks for pointing that out man, made me realize something lol.

Posted by: Scarface30

09-27-'07
Lower

Wide Stance Back Squats RI 120
1 set @ 135lbs/8
3 sets @ 155lbs/7,6,7

think I might up the weight a bit next time, these are finally starting to come around! yay!

RDLs RI 90
2 sets @ 135lbs/10,10
2 sets @ 155lbs/7,8

Rest-Pause Stepups RI 5 Deep Breaths
BW+40lbs/9x5x5

Calf Press Ri 60
3 sets @ 315lbs/12,12,10

Static Holds RI 60
3 sets @ 70lb DBs/50 seconds, 40 seconds, 40 seconds

stretched.
walked to school - 15 minutes.
walked home - 15 minutes.

so I realized that I can't add anymore. last lower day I said I did 405 on the calf presses, but it was still actually 315, I guess when I had the 3.5 plates on each side I took it as 4.5 plates, I really don't know why

.

also I decided I am going to drop a set on each upper day with the compounds, I just find myself way to tired afterwards. on my lower day I am beat in the gym, but once I am out of there my energy goes through the roof, but it's not like that on both upper days, so I'll cut back a set.

Posted by: DOMS

Quote:

Originally Posted by Scarface30

so I realized that I can't add anymore. last lower day I said I did 405 on the calf presses, but it was still actually 315, I guess when I had the 3.5 plates on each side I took it as 4.5 plates, I really don't know why

Solid workout!

Hah. I do the same thing, but I tend to under-calculate the weights. Some of my best gain were done out of stupidity.

Posted by: SamEaston

Quote:

Originally Posted by Scarface30

09-27-'07
Lower

Wide Stance Back Squats RI 120
1 set @ 135lbs/8
3 sets @ 155lbs/7,6,7

think I might up the weight a bit next time, these are finally starting to come around! yay!

YAY!

We should compare how much we've improved on squats at the end of the year, and do a contest next year where we set goals and see how long it takes to reach them!

Nice one kiddo!

Posted by: goob

Great job Scar. I hear you on the energy thing. When I did lower days, i used to get the most beat up doing them, but the post workout rush was immence. Great feeling.

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

Wide Stance Back Squats RI 120
1 set @ 135lbs/8
3 sets @ 155lbs/7,6,7

think I might up the weight a bit next time, these are finally starting to come around! yay!

Way to keep pushing. Do you have 2.5 lb plates that you can use? A 5 lb increase might be the way to go.

Posted by: Scarface30

DOMS thanks man. I also found out why I might be losing weight, and bad addition skills came into play again damnit! lol.

Sam that sounds like a very good plan

I am down for that! thanks!

goob thanks dude, I love the after affect of a sweet leg workout...not the during though

TT thanks Triple! that sounds like a good idea actually, I'll have to check next time I'm in to see. if they don't I might have to go up 10lbs instead.

Posted by: Scarface30

so my plan for today was to get up early, get to the gym and home in time to watch the season opener of LA vs Anaheim in London, but I woke up this morning, well pretty much this afternoon sick damnit!

achey, sore throat, the chills that sort of thing so no workout for me today.

I think this is the first time I have been sick in over a year!

Posted by: PreMier

Quote:

Originally Posted by SamEaston

YAY!

We should compare how much we've improved on squats at the end of the year, and do a contest next year where we set goals and see how long it takes to reach them!

Nice one kiddo!

it wouldnt be fair.. i have already trippled my squat in the last 8 weeks. thank god for muscle memory

Posted by: PreMier

Quote:

Originally Posted by Scarface30

so my plan for today was to get up early, get to the gym and home in time to watch the season opener of LA vs Anaheim in London, but I woke up this morning, well pretty much this afternoon sick damnit!

achey, sore throat, the chills that sort of thing so no workout for me today.

I think this is the first time I have been sick in over a year!

i started to feel the same way.. and i swear by airborne. started to take it 3-4 times a day and im already feeling much better

Posted by: SamEaston

I swear by Zinc. Been taking it for about 2 years. Haven't been sick yet!

Anyhow, it seems a bit unfair to go on about how we're avoiding being sick while Scar is laid up in bed - so GET WELL SOON !!

Posted by: Pylon

Quote:

Originally Posted by Scarface30

achey, sore throat, the chills that sort of thing so no workout for me today.

I think this is the first time I have been sick in over a year!

You a fan of one of these teams, or just the reverence for opening night? By your avi, I'm guessing the latter...

Posted by: Scarface30

Quote:

Originally Posted by Pylon

You a fan of one of these teams, or just the reverence for opening night? By your avi, I'm guessing the latter...

lol, yeah it's the latter. Brodeur is my favourite player, all time, funny though I don't like New Jersey as a team, I can't stand their style of play. I do cheer for them, but Ottawa (not just since their run last year, but before Hossa was traded) is my team.

it's just that Brodeur in my books is friggin awesome! lol

Posted by: goob

Quote:

Originally Posted by Scarface30

achey, sore throat, the chills that sort of thing so no workout for me today.

I think this is the first time I have been sick in over a year!

It's that time of year. Or maybe it's transmitted via this site.....that's Witch, DOMS now Scar......

Must be one of dem damn computer viruses.....

Posted by: Scarface30

goob lol, fortunately I am not as sick as they are, I'm not rubbing it in or anything, I'm just glad I don't have anything worse. I was able to get to the gym today, although my nose was running a bit and doing DB rows...well, you know..

09-30-'07
Horizontal

Incline Bench Press RI 90
3 sets @ 105lbs/10,9,8

I dropped a set of these just for the fact that I was never in my rep range I wanted to be with the fourth one so I said why bother?

Supine Rows RI 90
2 sets @ BW/10,9
1 set @ BW+10lbs/10
1 set @ BW+20lbs/8

still considering dropping a set here, but my back seems to be able to take it more so then my chest

Rest-Pause DB Press RI 5 Deep Breaths
50lb DBs/9x4x3

Rest-Pause DB Rows RI 5 Deep Breaths
Left arm 55lbs/9x6x4
Right arm 55lbs/8x6x3

A) DB Curls 2 sets @ 25lbs/8,8
B) Bentover Laterals 2 sets @15lbs/8,8

Cable Crunches RI 60
2 sets @ 115lbs/12,10

walked to the gym - 15 minutes
walked home - 15 minutes

all in all I was happy with this one, even for being a tab bit under the weather. I am thinking about dropping the last set on each rest-pause, but would that defeat the purpose of a rest-pause??

Posted by: Pylon

Quote:

Originally Posted by Scarface30

You should check out the piece that Chuck Klosterman wrote about rooting for players instead of teams, and how stupid it is to root for the same team for 20 years just because they play in your town. I think you'd sympathize.

Posted by: Scarface30

Quote:

Originally Posted by PreMier

it wouldnt be fair.. i have already trippled my squat in the last 8 weeks. thank god for muscle memory

hey man, good to see you around!

well slow down for us will ya?! lol

Pylon I'll have to look that up. from your avy I would guess your team is St Louis? might just be a lucky guess though, lol.

Posted by: Pylon

Quote:

Originally Posted by Scarface30

I'll have to look that up. from your avy I would guess your team is St Louis? might just be a lucky guess though, lol.

That would be correct. It's been a lean couple of years, but the puckheads in these parts are totally psyched about the start of the Paul Kariya era...

Posted by: Scarface30

yeah that was a great addition for them. with so many players on the move it's really hard to say who's gonna come out on top. I just can't wait for s few seasons when Crosby, Staal, Malkin, Whitney, Malone, and Fleury become mature as a team (everyone staying there that is) and probably being equivalent to the Oilers or Islanders of the 80s. it is definitely something to look forward to.

so for the couple of people who have their journal title in their sig, how did you get it there? whenever I tried, it showed up as the itself link

...forgive me, sometimes I am computer illiterate.

Posted by: Pylon

The Pens are going to be fantastic. Makes you wish Mario was still lacing them up. (Of course, he never ruled out one last comeback, did he?)

To get your link in your sig, go to the first page of your journal and copy the link. Then go edit your sig, type in what you want it to display, highlight that text, click on the hyperlink button (the Earth with the link in front) and past the link in the box. Should be good to go.

Posted by: katt

Hey Scar! For being under the weather, that workout looked pretty good!

Posted by: Scarface30

katt thanks, I think it actually did me some good as odd as it sounds

10-02-'07 - A week of strength
Vertical

Weighted Pullups RI 150
6 sets @ BW+20lbs/3,4,4,4,4,3

these have not dropped too much since summer

!

Standing OH BB Press RI 150
1 set @ 80lbs/6
4 sets @ 90lbs/4,4,4,4

I was limited with this weight, could have went higher probably to 110 but they don't have am Oly bar so the wrist motion at the top just before the press on the first rep is sketchy!

Rest-Pause WG Lat Pulldowns RI 30
135lbs/4x3x3

Rest-Pause Weighted Dips RI 45
BW+35/6 x BW+60/2x1

Cable Chops RI 60
2 sets @ 65lbs/8,8

Cable Crunches RI 60
2 sets @ 115lbs/11,10

walked to and from school 15 minutes each way.
forgot shrugs and forgot to stretch AGAIN!!

so I completely underestimated myself on the weighted dips, 60lbs was a little too much. I know for the r/p I waited like 30+ seconds but I thought since it was a high intensity r/p I could extend the rest a little longer. I wasn't even sure if I could do high intensity with a rest pause

Posted by: Scarface30

thanks for the explanation Pylon

Posted by: Pylon

Happy to be of service!

Posted by: goob

Good workout Scar. I'm still in awe of those 115lb + cable crunches. Also Weighted dips looking good.

Posted by: Archangel

Fantastic w/o's BRother Scar!!! Great job my Friend!!!

Posted by: Scarface30

goob thanks man. they're not too impressive. take a look at PreMier's journal, he was doing them with around 180lbs I think..now that's impressive! thanks none the less though

Arch thanks alot! hope everything turns out great for you with the situation you are in! I know it will

so today is normally lower day, but remnants of my cold (funny nose, and still an annoying headache) are around. I am sort of mad at myself because my diet since the weekend as not been up to par and I am noticing a big change in energy

. it doesn't help that I didn't eat for about 18 hours straight yesterday

. I had a report due for a class today and I worked on it for 8 hours yesterday straight time, from 3pm til 11pm and only took a half hour break for a nap. I didn't even eat, so I am paying the price today.

I dunno why I didn't eat, I was honestly in a 'zone' and just ripped up (in a good way) my report, and just did not stop to eat. you can bitch me out, I know how dumb it was. I am going to try and get to the gym later today, then again tomorrow, then a 3 day holiday weekend, Thanksgiving

. next week I am going to get back on the same diet track as before.

Posted by: DOMS

I feel your pain, man. I'm in the same boat.

Posted by: PreMier

i have always had a pretty strong core, your doing awesome though.. keep up all the good work.

i have said it before on here and i will say it again, get some airborne and drink it 3-4x's a day. will kill the cold in no time.

Posted by: DOMS

What is "airborne"?

Posted by: PreMier

Airborne Health | About Airborne

Posted by: DOMS

Thanks, I'm going to pick some up today after work.

Posted by: Triple Threat

Airborne is good stuff, DOMS. Works everytime for me.

Posted by: DOMS

I am most certainly on it. I haven't slept for more than two hours at a time, and no more than 5 hours a night, for the last ten days. I'm even taking a prescription antihistamine and decongestant.

Posted by: PreMier

they have a night time one too thats cider flavored.

Posted by: goob

Quote:

Originally Posted by Scarface30

goob thanks man. they're not too impressive. take a look at PreMier's journal, he was doing them with around 180lbs I think..now that's impressive! thanks none the less though

I dunno why I didn't eat, I was honestly in a 'zone' and just ripped up (in a good way) my report, and just did not stop to eat. you can bitch me out, I know how dumb it was. I am going to try and get to the gym later today, then again tomorrow, then a 3 day holiday weekend, Thanksgiving

. next week I am going to get back on the same diet track as before.

Agreed. 180lb crunches are pretty amazing. I'll have to look at Premier's journal to see what other stuff he does.

Don't stress not eating. I've quite often gone without eating for 8 hours when really busy, it's not great, but sometimes you just have too much to do. Having said that, I'm not trying to put on any size/weight, so it was not as essential as it would be to a bulker.

Posted by: Scarface30

PreMier, Triple I'll have to look into some of that Airborne stuff. is it just in any drug store, over the counter type stuff?

DOMS that sucks man, hopefully you're feeling better soon!

goob yeah, hypertrophy doesn't happen with lack of food, lol. today was a much better day though.

so I did get a workout in after a heaping bowl of oatmeal, which I think I have become addicted to, and a decent nap lol.

10-04-'07
Lower

Wide Stance Back Squats RI 120
1 set @ 135lbs/8
1 set @ 155lbs/7
3 sets @ 160lbs/5,5,5

so I found some 2.5lb plates like Triple Threat had mentioned and it helped a lot! even though it was only a 5lb increase, it seemed like more.

RDLs RI 180
warmup @ 135lbs/10
3 sets @ 205lbs/3,4,4
1 set @ 225lbs/2

not quite where they were for numbers before on strength, but I wont complain.

Rest-Pause Stepups RI 45
BW+70lbs/3x2x3

Standing Claf Raises RI 60
3 sets @ 160lbs/8,8,8

Static Holds RI 60
3 sets @ 70lbsx2/50 seconds, 45 seconds, 40 seconds

quite a bit of walking today, I'd say ~50 minutes of it.
stretched.

I was very pleased with my squats today, and also with my deads. my grip work was some of the best yet even with the heavy deads

. even though hypertrophy is good and all when you gain size, you just can't beat the feeling of pushing the limit and ripping the shit outta that bar!

Posted by: katt

nice workout Scar.. I've been trying to do walkouts to get myself over the whole weight issue with back squats..

also,, I love oatmeal.. with blueberries and protein powder... it's the bomb man.

Posted by: Pylon

I like it with a big spoon of PB and some banana whey (or chocolate, in a pinch).

Posted by: Scarface30

Quote:

Originally Posted by katt

nice workout Scar.. I've been trying to do walkouts to get myself over the whole weight issue with back squats..

also,, I love oatmeal.. with blueberries and protein powder... it's the bomb man.

back squats are, in my opinion, the most intimidating movement...that I do at least. do you have any 2.5lb plates at your gym, and try what Triple had mentioned to me?

10-05-'07
Horizontal

Incline Bench Press RI 150
1 set @ 115lbs/7
1 set @ 135lbs/3 -

PR nonetheless
3 sets @ 125lbs/4,4,5

went up in weight a bit too fast there, even though that is technically a PR!

Weighted Supine Rows RI 150
1 set @ BW+30lbs/5
1 set @ BW+35lbs/5
3 sets @ BW+45lbs/4,4*PR,3

Rest-Pause BD Bench Press RI 30
60lbs x2/3x3x2

Rest-Pause DB Rows RI 30
Left arm @ 70lbs/5x4x3
Right arm @ 70lbs/5*PRx4x4

A) Hammer Curls
2 sets @ 35lbs/7,7
B) Bentover Laterals RI 60
3 sets @ 20lbs/5,5

Cable Chops RI 60
3 sets @ 65lbs/8,7,7

walked to and from school - 15 minutes each way

Posted by: DOMS

That's a great workout, man!

IMHO, Back Squats are the king!

Posted by: katt

Yeah we have 2 1/2's at our gym... I must have missed TT's suggestion... what was it?

Posted by: Scarface30

DOMS thanks man! I am starting to appreciate the back squat more and more each time, I used to find them very intimidating though!

katt I said how I wanted to get my squats stronger, and he mentioned to me that maybe just adding 2.5lb plates on either side would gradually do the trick. what problems are you having with the squats anyway?

Posted by: katt

Just the initial "weight on the shoulders" freakout... P-funk suggested doing walk-outs & partials just to get used to the feel... I have to admit I'm not doing it as much as I should, but it is helping.

Posted by: PreMier

nice pr's! how tall are you, weight?

Posted by: Scarface30

Quote:

Originally Posted by katt

Just the initial "weight on the shoulders" freakout... P-funk suggested doing walk-outs & partials just to get used to the feel... I have to admit I'm not doing it as much as I should, but it is helping.

ooh, okay...yeah adding extra weight wont really help the initial "weight on your shoulders" freakout lol. well keep at it! P-funk knows what he's talking about, and you said you think it is working!

PreMier thanks man! 5'6" .........weight.........................

137

...that's what I am working on though!

Posted by: Scarface30

played ball hockey for 60 minutes last night...nothing like having a sweet game of 3 on 3 bacll hockey at midnight! lol. it wasn't drunken ball hockey either, it was the only time we could book the "rink" for.

Posted by: Double D

I dont like rest pauses with heavier weight. But your numbers are looking better all the time. Nice work buddy.

Posted by: Archangel

Hey, I LOVE rest/pauses LOL!!!

Hope all is well BRother Scar!!!

Posted by: Scarface30

Double D yeah, rest-pause heavy sets are tough! the sweat was pouring off me more with those than with lighter weights!

Arch hey man, good to see you! everything is going as good as it can be right now! I hope the same for you!

so this weekend.. I'll just say this...Thanksgiving...yup, so back to training tomorrow, and back on track with the diet too, turkey dinners are sooo damn good though

. I did get some cardio in over the weekend though with the ball hockey and also some basketball

so it wasn't all bad.

Posted by: Pylon

Thanksgiving? Now? What are you, Canadian?

Oh, wait....

Posted by: goob

Quote:

Originally Posted by Scarface30

...that's what I am working on though!

Don't worry too much. I'm only 5'7(/8) and 145lb's. You can still be pretty strong and not weigh much. You're definately on the right track.
Patience young padawan.

Posted by: Scarface30

Pylon

lol, just kidding.

goob yeah, that's true. I'd like to become a bit bigger and then after that just focus all my attention on strength really, and become one strong little guy! lol

10-09-'07
Vertical

Pullups RI 75
4 sets @ BW/11,8,8,6

that strength session last week seemed to help a lot!

Standing OH BB Press RI 75
1 set @ 60lbs/10
2 sets @ 65lbs/10,8

didn't help this out too much. decided to drop the 4th set here because I wouldn't be in my rep range anyway

Rest-Pause WG Lat Pulldown RI 5 Deep Breaths
105lbs/10x4x3

Rest-Pause Dips RI 5 Deep Breaths
BW/12x6x3

DB Shrugs RI 45
2 sets @ 65lbs/10,10

Cable Crunches RI 45
1 set @ 105lbs/12
2 sets @ 115lbs/9,9

stretched.

all-in-all happy with this workout, and I needed it! after the weekend I felt like crap lol. I lowered all my RIs by 15 seconds and the sweat was pouring off me!

off to a lab now, so I'll get everyone's journals when I get out.

Posted by: PreMier

nice pressing bro

Posted by: Pylon

Quote:

Originally Posted by Scarface30

Pylon

lol, just kidding.

Hey, I got nothing but love for our upstairs neighbors. In fact, I claim to be a Canuck when I travel overseas. It's just easier that way.

Posted by: Scarface30

PreMier thanks man!

Pylon yeah I was just kidding. I have nothing against our neighbours downstairs either, except this one guy who lives in a large white house..hmmm: lol

Posted by: goob

That's a great workout. I like your RI's on the WG Lat pulldowns. 5 deep breaths, that's got to hurt. Nice OH pressing too.

Listening to a Canadian band, Arcade Fire as I write this. Pretty unusual, but really good.

Posted by: Gazhole

Dayum Scar!

Looking really fucking strong in here!

Good job.

Posted by: Scarface30

goob thanks man! yeah the 5 deep breaths = about a 10 second RI, fun stuff

Gazhole thanks dude! what can I say - I'm awesome! ha, just kidding

. but really though I did a week of strength and even though it was only a week, it helped out a few things quite a bit!

Posted by: Gazhole

Getting to this stage took more than just a week, it takes dedication and patience, and you have both and thats why your results speak for themselves

Posted by: Witchblade

You're doing great. I still can't grasp the idea of rest-paused step-ups. Tough shit.

Posted by: Scarface30

Gaz thanks man. you're not without your patience and dedication either!

Witchblade thanks Witch. yeah when I finish of the deads, I have a decent sweat on...finish the step-ups...different story! lol how are you feeling anyway?

10-11-'07
Lower

Wide Stance Back Squats RI 120
1 set @ 135lbs/8
1 set @ 155lbs/7
2 sets @ 165lbs/5,5
1 set @ 170lbs/4

these felt awesome today! getting better all the time

.

RDLs RI 75
1 set @ 135lbs/10
3 sets @ 155lbs/8,8,7

so the shorter RI combined with an extra set of squats killed my deads, not nearly as strong as usual

.

Rest-Pause Stepups RI 5 Deep Breaths
BW+40lbs/8x6x5

Calf Press RI 45
3 sets @ 270lbs/12,12,12

Static Holds RI 60
3 sets @ 75lb DBs/50 seconds, 43 seconds, 41 seconds

so I realized just today that the DBs I use for the static holds have always been 75lb ones...kinda makes me happy.

stretched.

ight now I am finding it very difficult to eat for gaining

. I am contemplating one of two things; 1) buying a mass builder, but only taking a smaller portion so as not to overload on the Cals too much, or 2) not trying to build size right now. I am finding it so friggin hard to eat all the food I need to eat, my bookbag was full today with books and food, and it still isn't enough. probably not eating the right foods to gain, I really don't know.

Posted by: DOMS

Great workout!

Nuts are small but high in protein and cals. I assume that you carry some of those around? Walnuts even have omega 3s.

Posted by: PreMier

or peanut butter(natty). eat more calorie dense foods(fats). post your diet for help

Posted by: Scarface30

I am not a big nut fan, the only nuts I eat are peanuts and they aren't really that great of a nut

...my diet...I can give you a rough run down of my diet, where as I don't have the exact serving sizes.

Meal 1
-about 1.5 servings of oatmeal with some brown sugar, cinnamon and raisins
-2 wholes eggs and 2 egg whites
-small bowl of yogurt
-either a glass of chocolate milk or white milk

Meal 2
-sandwich (2 slices of honey cracked oat bread, 3-4 slices of shaved turkey, not the fake meat stuff, the real shaved turkey, mustard, mayo, and hotsauce)
-half to 3/4 of a cup of peanuts, with some raisins and some M&Ms

-Oatmeal to go bar, and All Bran bites

PostWO Meal
-whey protein shake (2 servings, ~45g of protein, 220Cals)
-banana
-yogurt

Meal 3
-another sandwich to hold me over until meal 4 because I am usually doing a lab of some sort until 5 or 5:30

Meal 4a)
-chicken breast with Shake n Bake coating
-side of either veggies and brown rice, OR some sort of pasta and brown rice
-either chocolate or white milk

Meal 4b)
-sometimes I have a pretty large plate of kidney beans instead of meal 'a'
-chocolate or white milk

Meal 5
-another protein shake with 2 servings, but with some sort of milk instead of water

I know it's not the best, but it's as good as I could do...plus I am looking to put on some size, so it doesn't have to be horribly clean.

Posted by: Scarface30

I also might add about my diet, I figure my maintenance calories are only around 2000-2100

10-13-'07
Horizontal

Incline Bench Press RI 75
2 sets @ 105lbs/10,9
1 set @ 110lbs/7

Supine Rows RI 75
1 set @ BW/10
1 set @ BW+10lbs/10
1 set @ BW+20lbs/8

Rest-Pause DB Bench Press RI 5 Deep Breaths
50lb DBs/9x5x4

Rest-Pause DB Rows RI 5 Deep Breaths
Left arm - 55lbs/10x5x5
Right arm - 55lbs/10x6x5

A) Hammer Curls
2 sets @ 30lb DBs/9,8
B) Bentover Laterals RI 60
2 sets @ 20lb DBs/7,7

Cable Chops RI 45
3 sets @ 65lbs/8,8,7

stretched.
walked around a bit today ~35 minutes.

I cut back 1 set on each of the first 2 movements in both upper days, except for the pullups. I guess in my opinion my pullups are lacking behind compared to the others, plus I have been finding myself very tired for a while after each workout, more so then normal.

Posted by: goob

Great work! Those cable chops sure are fun - I take you mean woodchoppers?

The Rest Pause DB bench sounds rather tough, I hear that it is very good for increasing your bench.

Posted by: SamEaston

Hey mate!

170lb on Back Squats???

Good job young man, good job indeed!!

Posted by: Scarface30

goob thanks man! yeah by cable chops, I mean woodchoppers. the DB press rest pause is tough, those last few reps are so hard to start off.

Sam welcome back! thanks a lot, yeah I have been training a little on the strength side for my squats, I am quite pleased with them actually.

Posted by: Archangel

Lookin Good my Friend, you liking those r/p's BRother Scar??? Great w/o's in here!!!

Posted by: Scarface30

Arch thanks man, and yes I am really enjoying the rest pauses, all thanks to you!

10-16-'07
Vertical

Pullups RI 75
4 sets @ BW/10,9,7,7

Standing OH BB Press RI 75
1 set @ 60lbs/10
2 sets @ 65lbs/10,9

Rest-Pause WG Lat Pulldowns RI 5 Deep Breaths
105lbs/8x6x3

Rest-Pause Dips RI 5 Deep Breaths
BW/12x6x3

DB Shrugs RI 45
2 sets @ 65lb DBs/10,10

Cable Crunches RI 60
1 set @ 115lbs/12
2 sets @ 125lbs/10,9

stretched.

felt good, but lately I don't have as much of a drive to get into the gym. usually I am pumped and ready for it, but the past week or so that drive has not been there

.

will get to everyone's journal after my lab.

Posted by: goob

Superb wo. Especially on the pullups. You hit the same as me on the DB shrugs, that's what I was doing too. Have you tried them unilateral, or on Hise style? Both just as effective, although with the Hise's you can pile loads of weight on.

Posted by: SamEaston

Nice workout Scar! Your shrugs are great. Im going for 140lb on my shrugs tomorrow too, but i use the machine cus i can't be arsed hauling the DB's off the rack.

Is that cheating?

Posted by: Scarface30

goob thanks man. my pullups are finally getting better, aside from squats that's the other exercise I want to get better at. I really don't know, just want to

uni-lateral sounds interesting though, and Hise shrugs, is that when you put the bar on your back like a squat but then just raise your shoulders like a shrug?

Sam thanks Sam! my shrugs aren't bad, I always thought they weren't that great. no I wouldn't consider that cheating, you're still moving some sort of weight!

Posted by: Delusional

very impressive scar ! hope you have better luck gaining weight man, i know how that goes. i was having trouble too. i use TrueMass now and love it, heres the facts:

3 scoops in 16oz water: 633 cals/17 fat/64 carbs/50 protein
3 scoops in 16oz skim milk: 833 cals/27 fat/86 carbs/68 protein

so maybe thats not what you want exactly, but its an idea.

also, have you ever considered a pre-work out supplement? something like MRI's BlackPowder, BSN's N.O Xplode, or MT's naNO vapor.
they could help you get that feeling to wanna go to the gym and tear shit up, and get a great work out even when you didnt expect to get one. maybe you dont care for supplements like that though, i know some dont which is fine. obviously they arent NEEDED, but i definitely think theyre nice to have on a day when you just dont feel like youre up to working out, or feeling a bit weak or tired.

anyways i will shut up, like your journal a lot so far, keep up the awesome work outs dude

Posted by: Scarface30

thanks Delusional, and welcome to my journal!

as for the supps, I am taking (well will be when I start lifting again next week) protein mass builder, whey, and BCAAs. I am not one to take many supps though, just the straight forward kind of ones. thanks though!

__________________________________________________ ____________
New Routine
...I guess!

Upper A
1a) Bench Press 6/4

2a) Military Press 3/10,8,6
2b) Dips 3/10,8,6

3a) Incline Bench Press 3/10,8,6
3b) Pushups 3/10,8,6

4a) Cable Chops 2/8,8
4b) Bent Press 2/8,8

Lower A
1a) Squats 6/4

2a) Lunges 3/10,8,6
2b) 1-Legged RDLs 3/10,8,6

3a) Calf Raises 3/10,10,10
3b) Planks 3

Upper B
1a) Bentover Rows 6x4

2a) Pullups 3/10,8,6
2b) Supine Rows 3/10,8,6

3a) T-Bar Rows 3/10,8,6
3b) Stiff Arm Pulldowns 3/10,8,6

4a) DB Curls 2/8,8
4b) Incline DB Shrugs 2/8,8

Lower B
1a) Deadlifts 6x4

2a) Good Mornings 3/10,8,6
2a) Bulgarian Squats 3/10,8,6

3a) Static Holds 3

so that's my new layout, plan on doing that for 3-4 weeks and then switching it up for the heavy compounds at the beginning will change to something like 2/20, and the lighter supersets I will up the intensity and drop the volume. RIs for the supersets will be 60 seconds, and for the heavier sets, 120-150 seconds.

any suggestions are welcome! I know I have 3 horizontal pulling motions, but I wanted to balance out the heavy bench with a heavy row.

Posted by: Delusional

that looks like a good solid routine to me, i like it a lot. looks like itd be fun. also looks like you go to a gym huh? damn i want to do some supine rows but no way to do them here at home. 1 leg rdl's? those sound like theyd be rough, id probably hurt myself trying one haha. good luck with the new routine man.

Posted by: goob

Routine looks excellent Scar. Well thought out and balanced. Also its good to see you introduce Bulgarian squats - if you have'nt done them before - good luck. A world of pain awaits.

Posted by: PreMier

thats a good template, you should enjoy it

Posted by: Scarface30

Delusional, goob, PreMier thanks guys, I am really looking forward to starting this one. I am going to lay off the training for the rest of the week only for the fact I hate starting halfway through a split. so I'm just going to start from the beginning next Tuesday

just finished a midterm that I am pretty sure I owned!

but for everything good comes something bad in that I also got a report I had written a few weeks ago, and did absolutely shitty on it

. my conclusion: I suck at report writing

Posted by: SamEaston

Hey! Nice one on the midterm - when do you get the results for that?

That is one nice program! Great variety too. Are you looking forward to getting started on it? I hope you get your oomph back once this program starts!

Posted by: vortrit

Nice looking workouts, and the new routine looks great.

Posted by: Scarface30

Sam thanks Sam. I am unsure of when I'll get my mark back, probably sometime next week. although I found out that I messed up on a question. it asked for 4 different formulas (formulas in geology, who woulda thought! lol) and describe them, and I only gave 3, even though I knew 4..just read it wrong damnit! oh well, can't be perfect ALL the time

haha.

vortrit hey man, welcome to my journal - thanks too!

I am going to be going to the gym tonight, screw not liking starting in the middle of a split, but I wanna get back at it!

Posted by: Gazhole

I love the exercise selection you picked out for the new routine, it looks like itll be a lot of fun to do

Posted by: vortrit

Quote:

Originally Posted by Gazhole

I love the exercise selection you picked out for the new routine, it looks like itll be a lot of fun to do

Ditto. That's a great template!!!

Posted by: katt

Workout looks great!

Posted by: Scarface30

Gaz, vortrit thanks a lot. it was fun!

katt welcome back! hope you had a good trip, and thanks!

10-19-'07
Upper B - The Umph is Back Baby! I like what Gaz and DOMS do, so I'm giving my workouts a title.

Bentover Barbell Rows RI 120
1x135/4
2x145/4,4
2x155/4,3

A) Pullups
3xBW/10,7,6
B) T-Bar Rows RI 75
3x80/8,8,6

A) Supine Rows
3xBW/9,7,6
B) Stiff-arm Pulldowns RI75
3x85/8,8,6

Incline DB Shrugs RI 60
2x55/8,8

done in I'd say ~25 minutes.
walked around today too ~30 minutes.

so I completely over-estimated myself with all these supersets, after the heavy rows, so don't be surprised if the numbers drop a tad next time to get my range - also, superset of pullups and T-Bars

still, very happy with this routine, liking it a lot so far

. decided to drop a set of the heavy at the beginning so it wont be too taxing at the end, and also dropped the curls because my biceps were feelin' it! maybe next time

, still great workout.

Posted by: PreMier

Quote:

Originally Posted by Scarface30

oh well, can't be perfect ALL the time

haha.

thats because you arent me

nice rows, i start mine today

Posted by: Delusional

Quote:

Originally Posted by Scarface30

Gaz, vortrit thanks a lot. it was fun!

katt welcome back! hope you had a good trip, and thanks!

10-19-'07
Upper B - The Umph is Back Baby! I like what Gaz and DOMS do, so I'm giving my workouts a title.

Bentover Barbell Rows RI 120
1x135/4
2x145/4,4
2x155/4,3

A) Pullups
3xBW/10,7,6
B) T-Bar Rows RI 75
3x80/8,8,6

A) Supine Rows
3xBW/9,7,6
B) Stiff-arm Pulldowns RI75
3x85/8,8,6

Incline DB Shrugs RI 60
2x55/8,8

done in I'd say ~25 minutes.
walked around today too ~30 minutes.

so I completely over-estimated myself with all these supersets, after the heavy rows, so don't be surprised if the numbers drop a tad next time to get my range - also, superset of pullups and T-Bars

still, very happy with this routine, liking it a lot so far

. decided to drop a set of the heavy at the beginning so it wont be too taxing at the end, and also dropped the curls because my biceps were feelin' it! maybe next time

, still great workout.

looks like a good workout to me. yeah doing that in 25 minutes must have had you sweating some bullets

and did you do supersets the entire time??

Posted by: PreMier

the
A)
B)
denotes a superset

Posted by: Delusional

Quote:

Originally Posted by PreMier

the
A)
B)
denotes a superset

gotcha. thats 2 things youve taught me now

Posted by: goob

Awesome workout Scar! Especially the bent rows, 155 is kick ass, way better than my best efforts!

Let me know how you do when you get to bent presses, and bulgarian squats. The bent presses take a lot of balance, but even a small weight works you in other ways.

Posted by: SamEaston

Quote:

Originally Posted by Scarface30

A) Pullups
3xBW/10,7,6
B) T-Bar Rows RI 75
3x80/8,8,6

A) Supine Rows
3xBW/9,7,6
B) Stiff-arm Pulldowns RI75
3x85/8,8,6

OUCH!

Both of these supersets look absolutely brutal! Good for you and im glad you got your mojo back!

Shame about the midterm, bloody formulas . . . . . You'll still pass, i have faith! Just read the bloody question next time!

Posted by: Witchblade

Damn, I hadn't read your journal for a while and now I see how fast you've progressed! Great job!

Posted by: vortrit

I bet you'll be happy to be starting the new routine. Did you start it yet?

Posted by: Scarface30

PreMier lol. thanks man!

Delusional thanks bud, I had a pretty decent sweat on that's for sure.

goob thanks goob. I was surprised with the 155, because my PR is around 165, so it hasn't gone down much from the summer.

Sam yeah, they were pretty hard. my biceps are still paining me a little bit today yet. thanks! I'll make sure I read the question next time

, I'm still happy though because I am pretty sure everything else on the midterm went very well

Witch thanks man, I have been progressing a bit, but my diet lately is what is keeping me back

. how have you been?

vortrit thanks dude. yeah that was a trial run for part of my new routine, I didn't get to the gym yesterday because I had stuff to do, and I had a field trip today.

Posted by: Witchblade

I'm doing pretty good. Still suffering from mono, but way less intense. I'm slowly easing back into training, just warm-ups and stretching for the most part.

Posted by: Scarface30

sucks you're still sick, but good that it's not as bad. mono is some tough shit to kick, that is for damn sure!

10-23-'07
Upper A - Damn that fucker in the grey shirt!

Bench Press RI 120
Bar x/10
1x135/4
1x145/4
1x155/4
2x160/3,2

A) Standing OH BB Press
3x60/10,8,6
B) Dips RI 75
3xBW/9,7,6

A) Incline Bench Press
1x105/9
1x95/5
B) Pushups RI 75
2xBW/10,8

A) Cable Chops
2x65/8,8
B) Bent Press RI 60
2x15/8,8

stretched.
walked to and from school 15 minutes each way.

so 2 things made me mad today. FIRST I was no where near my goal of 3 sets of incline with 10-8-6 reps, even with only 95lbs, conclusion - switch the heavy bent over rows from Upper B, with the heavy bench on Upper A, because the heavy bench just taxed me for the rest of the workout. does that sound decent to you guys?

SECOND - my last set of incline, which would have been a third set but I didn't put it in because it was just weak

, I lowered the bar and just lost concentration and strength and dropped it on my chest. there was this stupid fucking idiot on a machine in front of me who saw me, because I looked right at him, that just sat there and let me struggle with it!! like what the fuck you stupid dip-shit?! whenever I see someone who's struggling like that I rush over to help because it can get rather dangerous. I seriously felt like kicking his ass after, I know that's a little extreme but I was pissed. same guy I see there a lot that whenever he walks by me he just gives me this look like "what the hell are you looking at?" - that's my rant for the day.

other then that, it was a good workout, but changing the heavy bench with the rows.

Posted by: PreMier

keep the routine the same.. heavy bench first, then use DB's on incline next time so this doesnt happen.. really looking at this though, i think you are doing too much volume, but thats just me

Posted by: vortrit

Nice looking workouts. A lot of the time I will rotate Barbell and Dumbbell for Incline and flat.

For example.

Barbell Bench
Dumbbell Incline Bench

then next time

Dumbbell Flat Bench
Barbell Incline Bench.

You get the idea, but that's just me, and I have not been real good about it lately.

Posted by: goob

Aesome job Scar! How do you like Bent Presses?

Posted by: Scarface30

PreMier great idea man, I'll do that next time, thanks! I find I need to dish myself a little more volume. early this year I was doing a lower, but high rep (8-10) volume and it didn't really do much. I'm trying to get some metabolic work and at the same time, work for some hypertrophy. I'll keep that in the back of my mind though for sure.

vortrit thanks man. I'll keep that in mind too, although I'm a strict routine guy that doesn't like to change things around each week too much. thanks though, it is a really good idea

goob thanks! I have to say I really liked the bent presses, I felt it a lot in my shoulder, but also good balance is a definite key.

Posted by: katt

what's a bent press?

Posted by: Scarface30

Quote:

Originally Posted by katt

what's a bent press?

I'll have to look that up when I get home from school. somewhat hard to explain in words.

Posted by: goob

Glad to hear you enjoyed them scar. I dare say you could probably go heavier than 15lb's on them, but don't push it, as you can probably tell, they could be potentially destructive.

Katt: Bent Press

Posted by: SamEaston

Wow - the Bent Press looks sooooooo cool! Might have to practice that one before trying it in the gym though!

Posted by: katt

hmmm... that's really a different move.. I think I may have to try that one also...

The bending down part looks a little hard.. kind of like it would hurt.

Posted by: goob

It's not as bad as you think, bizzarely, it was the top of my leading legs glute that gave me problems, due to the stretch. Other wise I've not hurt myself at all doing them yet (touch wood...).

Great movement, hits shoulders, lats, obliques, triceps.......a little bit dangerous though, use DB's to start.

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

my last set of incline, which would have been a third set but I didn't put it in because it was just weak

Perhaps a 50 lb dumbbell dropped on his foot would make him see the error of his ways?

Posted by: Scarface30

goob thanks spotting me on that link! looks like you might have started something here with the bent presses, eh?

Sam, katt it's definitely worth trying for sure! I liked it a lot, everything felt decent, but I can see what goob meant when he said it could go bad!

Triple

yeah I'm sure he wouldn't think twice about not helping me, or anyone else for that matter, again! lol

so today was supposed to be Lower A, but I have just been so damn busy with school work this week, it's crazy! 3 labs, 2 midterms this week, and a major mapping project due next week, the gym might have to take a back seat to those things for a while.

Posted by: Delusional

hey man. those things are more important obviously, rest up in the meantime and come back strong. good luck with all your school work, i feel sorry for you

lol. your workouts are looking good so far though ! youll get that incline bench press next time

Posted by: vortrit

Quote:

Originally Posted by Scarface30

vortrit thanks man. I'll keep that in mind too, although I'm a strict routine guy that doesn't like to change things around each week too much. thanks though, it is a really good idea

I was mostly talking about second day loading stuff planned into your routine. As long as your comfortable with what your doing, and getting results, it don't really matter though.

Posted by: SamEaston

Quote:

Originally Posted by Scarface30

goob
so today was supposed to be Lower A, but I have just been so damn busy with school work this week, it's crazy! 3 labs, 2 midterms this week, and a major mapping project due next week, the gym might have to take a back seat to those things for a while.

Hey Scar - school comes first, then workouts. There's nothing worse than trying to rush a training session because you're trying to get home to work. I know, i've been there!

Posted by: Scarface30

Sam yeah it sucks eh? usually what happens with me is that I don't rush my workout, and then I am crammed for time with studying lol. either way it doesn't turn out well. there is ultimate frisbee tonight and I want to play so bad, but I have my last midterm tomorrow

decisions! decisions!

I more than likely wont go, even though I want to, and everyone was like "come on..come out to frisbee tonight"

Posted by: Pylon

Hey, a little study break now and then is good for you. Lets your brain reset.

Posted by: Scarface30

Pylon yeah, it also paid off dividends on the exam too!

go figure, eh?

10-27-'07
Lower A - Midterms are over, so let the ghouls come out to play!

Back Squats RI 120
1x135/4
1x155/4
1x165/4
1x170/4
1x175/4*PR

these felt very good today! I need to go up in weight where as the 175x4 was not as hard as I was expecting. very pleased with that!

A) Lunges
3xBW+40/9,7,7
B) Bent-knee Good Mornings RI 60
3xbar/9,10,9

the good mornings really hurt the back. nothing like having a bar resting right on your spine! also, that would technically be a PR because it was the first time I have ever really done them.

A) Calf Press
3x315/10,10,10
B Planks RI 45
3xBW/55sec, 55sec, 60sec

forgot to stretch.
walked to and from the gym - 15 minutes each way.

all in all I am very happy with that workout, even though it doesn't look like much I was sweating bullets!

Posted by: vortrit

Nice workout. Congratulations on you PR.

They have pads I use at the gym to put on my bar for good mornings, so I never just put the bare bar right onto my back.

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

[b]the good mornings really hurt the back. nothing like having a bar resting right on your spine!

Try experimenting with different bar positions. It shouldn't be hurting your back.

And good job on the PRs, too.

Posted by: Archangel

Lookin Good Brother Scar, keep at it my Friend!!! Have to let my journal go for a while, things are too insane right now!!! Will be back in when I can to cheer ya on my Friend!!!

GOD speed you and yours!!!

Posted by: Gazhole

I always hold the bar with my hands fairly close together so that my traps take most of the bar so it doesnt actually bounce of my spine.

Still an awesome workout though dude, congrats on the PR!

Posted by: PreMier

yea, get bigger traps and leave the pads for the pussies!

Posted by: Gazhole

Quote:

Originally Posted by PreMier

yea, get bigger traps and leave the pads for the pussies!

Can ah get an amen-ah!?

Posted by: Scarface30

vortrit I tried using some clean towels, but it didn't help

. thanks!

Triple thanks man. it wasn't hurting my back as in I had pain there from the movement, but only where the bar was resting on my spine.

Arch thanks a lot! no worries Arch, sometimes it can't be helped. I hope everything is 100% fine for you and your family very soon.

Gaz thanks dude. yeah I tried flexing my traps and it seemed to help a bit, but it was awkward having them flexed like that for the whole set. it still worked though.

PreMier

it's definitely on my list that's for sure.

Posted by: Delusional

awesome workout scar ! yeah the good mornings also hurt my back so i know what you mean. just hurts right where its resting but ive started to get used to it. congrats on your PR, looking good bro keep it up

Posted by: Gazhole

Hmm, try less flexing them, and just moving your arms to a position where they just automatically press against the bar?

Maybe im talking shit, i dunno, lol

Posted by: SamEaston

Quote:

Originally Posted by Gazhole

Maybe im talking shit, i dunno, lol

Most likely . . . .

j/k

Scar - use the pad if you need it. Good Mornings are a great exercise but (i feel) take alot of focus to stop from rounding the back. Anything that distracts you from that focus should be avoided IMO.

I use a pad

Posted by: 1quick1

Looking good man

Posted by: vortrit

Quote:

Originally Poste