Warning: Seismic Testing Zone [Forum Archive]

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Warning: Seismic Testing Zone

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Posted by: Scarface30

Pylon lol, yeah now I am realizing that the amount of sweat doesn't indicate a good workout.

Gaz thanks man! yeah my glutes and hams are still feeling it today. worse than yesterday actually.

goob thanks dude, out of the big 3 deads are probably my best, even though they aren't superb.

Witch really? I did not know that. do me a favour and become a PT with many certs when you're older, or perhaps a great physio doctor, something of the sort, you definitely could!

PreMier lol...I'm working on it man, give me some time and I'll give you a run:P just kidding...hopefully though!

vortrit thanks

11-02-'07
Upper A - Why do people wear weightlifting belts when they are only working arms??

Bench Press RI 120
1x135/4
1x145/4
1x155/4
1x160/3
1x165/2

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

Incline DB Press RI 75
3x35lb DBs/8,8,7

A) Cable Chops
2x75/8,8
B) Bent Press RI 60
2x20/8 each side, 7 each side

walked home - 15 minutes.

so I decided to scrap the idea of supersetting incline bench press with pushups, and just stick to the incline DB press. my shoulders are absolutely dead after that workout, and I don't want to do any damage or anything.

Posted by: goob

Excellent job dude. I see those bent presses are creeping up. Kudos for doing them at the end of the workout, takes balls, as they have a high destructive potential!

Posted by: vortrit

Great looking workout!

Posted by: katt

Nice wo scar!! The people that wear the belts while doing arms?? They probably are the same people that walk around with the ILS syndrome..

Posted by: Scarface30

goob thanks man. yeah I'm really liking the bent presses too. after all the pressing, and then those yesterday - everything was done!

vortrit thanks dude

katt thanks! yeah some people at the gym crack me up, and pardon me if I sound stupid, but what is ILS?

today was supposed to be a gym day, but a hurricane landed just off the coast of Nova Scotia and I really don't feel like walking any amount in the pouring rain and 100km/hr winds. yeah I know, call me a wuss - if it goes away by tomorrow, I'll hit up the gym then that's for damn sure!

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

what is ILS?

It stands for Invisible Lat Syndrome.

People who have this walk around with their arms held out from their sides as if their lats are so big that their arms can't hang down normally.

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

today was supposed to be a gym day, but a hurricane landed just off the coast of Nova Scotia and I really don't feel like walking any amount in the pouring rain and 100km/hr winds. yeah I know, call me a wuss - if it goes away by tomorrow, I'll hit up the gym then that's for damn sure!

So you're getting pelted too? It's pretty nasty here with lots of wind. Not too much rain so far, but it's expected to get worse.

Posted by: Pylon

Huh....It's sunny and in the 60s here.

Posted by: PreMier

i would still walk to the gym. just naked, so my clothes wouldnt get wet

Posted by: goob

Quote:

Originally Posted by PreMier

i would still walk to the gym. just naked, so my clothes wouldnt get wet

Remember what happend last time you did that....

Posted by: PreMier

awesome!

Posted by: Gazhole

Damn, PreMier...i think its time for a cut. Seriously.

Posted by: Witchblade

I'd like to go to college for Personal Training, but they don't have that in Holland.

Posted by: Scarface30

leave for a day + a power outage and look at my journal.

just kidding

that sucks Witch, might have to travel abroad?? Germany or a place like that have any good schools I wonder for that?

Posted by: Scarface30

Quote:

Originally Posted by Triple Threat

So you're getting pelted too? It's pretty nasty here with lots of wind. Not too much rain so far, but it's expected to get worse.

it was really bad here early in the afternoon to evening, then calmed down around midnight, then at around 4-5am got crazy again and we lost power.

the waves were HUGE. for those of you who don't know Halifax is right on a harbour to the Atlantic, and the waves coming in were crazy. crashing in right over the waterfront docks and everything.

Posted by: goob

Quote:

Originally Posted by Scarface30

leave for a day + a power outage and look at my journal.

just kidding

that sucks Witch, might have to travel abroad?? Germany or a place like that have any good schools I wonder for that?

Haha, I doubt Witch believes in it, but there is a supposidly no love lost between the Dutch and the Germans.

Posted by: goob

Quote:

Originally Posted by Scarface30

So, where were you with the surfboard and drysuit??????????

Posted by: Pylon

Quote:

Originally Posted by Witchblade

I'd like to go to college for Personal Training, but they don't have that in Holland.

Seems like that would make it a good market in which to work. What kind of money does a PT make there? If there's no school and the money is good, maybe out of country schooling (or online maybe?) would be a great investment.

Posted by: Scarface30

Quote:

Originally Posted by goob

So, where were you with the surfboard and drysuit??????????

I don't do surfing, mainly for the part that I don't swim...not so much as I don't, as it is I can't

. I have no floating ability whatsoever, it's odd and makes it hard to swim.

I'll get to everyone's journals when I can, homework is a bit tight right now.

Posted by: vortrit

Quote:

Originally Posted by goob

Remember what happend last time you did that....

Posted by: Scarface30

11-06-'07
Upper B

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

A) T-bar Rows
1x1.75 plates/10
1x2 plates/8
1x2.25 plates/6
B) Pullups RI 75
3xBW/8,6,5

A) Supine Rows
2xBW/9,7
1xBW+10/6
B) Stiff-arm Lat Pulldowns RI 75
2x75/10,8
1x85/6

Incline DB Shrugs RI 60
2x55lb DBs/8,8

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

was not a good day at school today. was feeling good after the workout but then after my lab today

I guess a bonus is that I have gained 4lbs in the past 2-3 weeks.

Posted by: Gazhole

Shitload of pulling there, very nice. I like the Vert/Hori pairings aswell

Posted by: Pylon

Nice job Scar.

Posted by: katt

Nice looking workout Scar! You've gained 4 pounds!! Awesome!!

Posted by: goob

Great job Scar! You're pull days rock.

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

I guess a bonus is that I have gained 4lbs in the past 2-3 weeks.

Nice. Any visible changes in the mirror?

Posted by: Scarface30

Gaz thanks. yeah I like the supersetting of hor/vert movements.

Pylon thanks!

katt thanks, yeah kind of funny, anyone else would probably be upset if they gained 4lbs

goob thanks man, pulling days are by far my best/favourite that's for sure.

Triple thanks TT. I've noticed a decent change with my upper back, and biceps. also a pretty decent change in my quads/glutes and hams.

Posted by: PreMier

Quote:

Originally Posted by Scarface30

I guess a bonus is that I have gained 4lbs in the past 2-3 weeks.

nice workout fat man

Posted by: Scarface30

Quote:

Originally Posted by PreMier

nice workout fat man

thanks. it's all muscle I tell ya!

..well I am hoping.

so today was Lower A, I know I am sporadically doing each upper/lower split with no strict set day but I have been really busy lately and trying to get workouts in when I can, and I haven't done my Lower A in a while.

11-08-'07
Lower A

Wide Stance Back Squats RI 120
1x135/4
1x155/4
1x165/4
1x175/4
1x185/4*PR

so I was busting through the squats like hot cakes! I added 10lbs to my PR for 4 reps, so I'm thinking I could go even higher.

A) 1-Leg RDLs
1xBW/10 each leg
2xBW+25/9 each leg, 8 each leg
B) Leg Press RI 60
3x270/10,9,8

A) Calf Press
2x270/12,12
1x315/10
B) Planks RI 60
3xBW/65 seconds, 60 seconds, 50 seconds

walked home - 15 minutes.

I was very happy with this workout, I even lowered the RIs on the supersets by 15 seconds and it didn't phase me one bit. completely in the zone for this workout.

Posted by: SamEaston

Quote:

Originally Posted by Scarface30

I was very happy with this workout, I even lowered the RIs on the supersets by 15 seconds and it didn't phase me one bit. completely in the zone for this workout.

Don't you just love it when that happens?! Seriously good job on the squats there Scar. Im thinking of doing a session where i just add more and more weight to the bar for squats and deads until it falls apart. Im not that keen on the idea of doing a 1RM, but maybe a new 5RM would be good, just out of interest, then i can do it again in 6 months time. Have you ever done anything like that?

And congrats on the 4lb weight gain. And yeah - id be gutted!!

Posted by: Pylon

Nice job, and congrats on the PR!

Posted by: goob

Great work scar! PR's, planks and powerful leg pressing. All points to a tip-top session....

Posted by: PreMier

nice pr.. i better get my act together before you catch me

Posted by: vortrit

Nice PR. Way to go.

Posted by: Witchblade

PRs and 4 extra pounds, that's great!

Posted by: Scarface30

Sam no, I've never tried something like that. sounds like it would be quite tough to do, and thanks.

Pylon thanks, yeah I was very happy with the PR. I never would have thought when I first started squatting that I would be there.

goob thanks man. yeah I must say that was probably one of the best workouts I have had in a while.

PreMier thanks man. I don't think you have anything to worry about by the looks of your last squat session!

vort thanks

Witchblade thanks man, yeah the PR and +4lbs is a boost in the ol' confidence!

went to a tsunami lecture last night at school which was extremely interesting. a world leading expert on tsunamis, John Clague, teaches at Simon Fraser University in British Columbia and came over here to give a talk about his work. it was a great lecture.

workout comes tonight, had some school work I wanted to finish up before the weekend.

Posted by: SamEaston

Quote:

Originally Posted by Scarface30

went to a tsunami lecture last night at school which was extremely interesting. a world leading expert on tsunamis, John Clague, teaches at Simon Fraser University in British Columbia and came over here to give a talk about his work. it was a great lecture.

That sounds really interesting Scar! Isn't it amazing how even minor shifts under the ocean can have such a dramatic impact hundreds of miles away?

Amazing and terrifying, of course

Posted by: goob

Quote:

Originally Posted by SamEaston

That sounds really interesting Scar! Isn't it amazing how even minor shifts under the ocean can have such a dramatic impact hundreds of miles away?

Amazing and terrifying, of course

For some reason, this made me think of this. Looks awesome fun...

YouTube Video

Posted by: SamEaston

Oh, that is so cool!

The music is quite funky too - its like 'yeah, that looks quite easy', until you try to stand up the following day and realise your knees are locked in place!

Very, very, very cool though!

Posted by: Scarface30

that video is crazy!

so I have been not in the gym in the past few days. I bought this new game last week, didn't play much this week and then just went at it this weekend. it's rather addictive!

Posted by: Scarface30

so back to the grind today. went out to loosen up last night, drank a little and got my groove on

. it was a good time that was really needed.

now the weights are really needed.

Posted by: goob

Quote:

Originally Posted by Scarface30

so back to the grind today. went out to loosen up last night, drank a little and got my groove on

. it was a good time that was really needed.

now the weights are really needed.

Sweet. Drank a little? What's that 8+ beers, few JD's, couple of B52's????

Always fun to cut loose...

Posted by: Scarface30

goob yeah somewhere around there. a little bit more vodka and tequila though

11-13-'07
Upper B - Back at it!

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

strength is a little lower, I blame it on the not much sleep weekend + not having been to the gym in a good 5 days.

A) T-bar Rows
1x1.75 plates/10
1x2 plates/8
1x1.25 plates/6
B) Pullups RI 75
3xBW/8,5,5

A) Supine Rows
2xBW/10,8
1xBW+10/6
B) Stiffarm Pulldowns RI 75
2x75/10,8
1x85/6

Incline DB Shrugs RI 60
2x55lb DBs/8,8

stretched.

not a bad workout, not my best pulling workout ever, but it wasn't horrible. a few things I think I could go up in weight in, like the T-bars and stiffarms.

Posted by: vortrit

Looks like a fairly decent workout. I like the incline shrugs. I haven't done them in forever.

Posted by: Gazhole

Looks pretty awesome to me, man. You need to drink more next time

Posted by: SamEaston

Nice T-bars Scar!

I really should add them to my next program!

You seem to have been doing Supine Rows for like, forever! Aren't you bored of them by now?

Posted by: goob

Quote:

Originally Posted by Gazhole

Looks pretty awesome to me, man. You need to drink more next time

2nd'ed, looks like a pretty awesome job to me. Those supines are hard.

Posted by: Scarface30

vortrit thanks man. yeah this is the first time I have done them and like really like them.

Gaz thanks dude. yeah next time, I'll throw some Jagerbombs in at the beginning,

Sam thanks Sam. yeah I have been, but I find out of all the pulling movements I do, supines hit my back the best - well, besides pullups.

goob thanks. Supines aren't bad, once you get used to them. my pulling is my best thing, so that could be why

Posted by: katt

I haven't tried those Supines yet...

maybe I should put them in on my next change up...

Posted by: Scarface30

katt supines are definitely where it's at if you have not tried them yet!

11-14-'07
Lower B

RDLs RI 120
1x205/4
3x225/4,3,4
1x230/3

these felt really good tonight, I could have got 235 but didn't want to sacrifice form.

A) Bent-knee Good Mornings
3x45 (bar)/9,9,10
B) Lunges RI 60
3xBW+50lbs/9,8,8

Cable Crunches RI 45
1x115/12
2x125/10,10

Static Holds RI 60
3x75lb DBs/50 seconds, 40 seconds, 40 seconds

walked home - 15 minutes.

I was pleased with my deads tonight, I am not 100% sure but the 230 MIGHT be a PR, I could check through my last journal and see, but I am too lazy. plus I really don't think it is lol.

GMs are still killing the ol' spine when the bar sits on it. I just got so frustrated with them tonight that I just went through the pain. I know I could go up in weight, but then that's just more weight

. I also had to do them from the bench press because both squat racks were being used

Posted by: DOMS

Solid workout, man!

You made a good call about the RDLs. Better safe than sorry on those mofos.

How are the GMs hurting your spine? Are you referring to your neck?

Posted by: Scarface30

thanks man, deads are not to be messed with!

I don't have huge traps, so right at the base of my neck, kind of between my traps on either side, is where it sits and hurts because there is nothing between my spine and the bar. my spine isn't protruding out of my back or anything, lol, it's just that the only thing separating my spine and the bar is the skin.

Posted by: DOMS

Have you tried using a towel?

Posted by: vortrit

Nice work. Great job on the RDL.

Posted by: Scarface30

Quote:

Originally Posted by DOMS

Have you tried using a towel?

yeah a buddy of mine mentioned that...I might give it a try next time, thanks.

vortrit thanks man

Posted by: SamEaston

Or maybe hold the bar a bit further down your back??

Posted by: goob

Oh, shit! Nice RDL's and crunches are off the fucking scale!

Great job!

Posted by: Scarface30

Sam yes, that might be a good idea too, thanks!

goob thanks man, I was very happy with my RDLs. might have had a little help from a cutie in front of me, if you catch my drift

so today was meant to be my lower quad dominant, but me and some friends from school went across Nova Scotia to the Bay of Fundy to a pretty renown (sp?) place in NS to go hiking at Cape Split. 2.5 hour hike each way, through the forest and along the coast, on the edge of 50+ metre high cliffs in a few parts. excellent trek I have to say, cardio and leg workout all rolled into one.

at one point at the end of the hike me and a couple buddies wanted to climb down through this gully. wasn't the best idea we ever had. being the exploring type, geology hammer in my hand I wanted some rock samples lol. well the gully walls rose above us about 40 metres only halfway down, and the lowest point we were able to make it was probably 60-65 metres from the top. the journey up proved to be almost deadly because it was snowing a tad bit and the ground was muddy part way up. the adrenaline was flowing and my legs never worked harder! scary at the time, had a good laugh and a feeling of accomplishment at the end though. nothing like having the feeling of rolling down a gully 80 metres down into the ocean. I am pooped!

so that's my story for the day, haha.

Posted by: Scarface30

oh yeah, I'll probably get some pics up when my friend sends them.

Posted by: Scarface30

here are the pics. the one of the gully we climbed down does not give justice to how crazy it was.

the pic at the end I thought looked really cool with the rays from the sun over the water.

and I just realized this is the first time I've posted a picture of my on here, well I am the guy in the green hat, the shortest one lol.

Posted by: Witchblade

That place looks damn nice!

Posted by: Gazhole

Ditto, thats definitely worth the effort in getting there.

Posted by: goob

Quote:

Originally Posted by Scarface30

here are the pics. the one of the gully we climbed down does not give justice to how crazy it was.

the pic at the end I thought looked really cool with the rays from the sun over the water.

and I just realized this is the first time I've posted a picture of my on here, well I am the guy in the green hat, the shortest one lol.

Cool. Looks like the rugged costal land of Ireland or Scotland. Also looks bloody freezing.

Posted by: katt

Wow - cool photos! That looks like some crazy hiking!!

Posted by: Scarface30

thanks everyone, they're not glamorous sunny coastal pictures, but I hear it's an amazing spot in the summer. still it was different hiking to a place like that while it was snowing.

so I think I am going to be on here less these next few weeks, and my workouts are probably going to be non-existent. I have an immense amount of work in the next 2 weeks, besides studying for finals, and as of right now my gym is going to have to take a back seat to school because I need to pull my socks up. I'll still be around posting occasionally in everyone's journals.

Posted by: vortrit

Cool pics. That place looks really nice.

Posted by: SamEaston

Aw Scar, those pictures are absolutely gorgeous! Especially looking down that gully - eek!! I love doing stuff like that, just climbing round, scrambling about, getting dirty then sitting on a rock and eating a home-made jam sandwich which was squashed flat in your backpack when you thought it would be funny to roll down a hill on your side! Ahh, good times!

That's a shame your not getting to the gym so much now, but studies always come first. Hope things don't get too manic!

Posted by: the other half

nice "little" hike that you took, does look very chilly though.
good luck on the exams, the weight will still be there when you are finished.

Posted by: Triple Threat

Great pics. Cliff diving anyone?

Posted by: Pylon

Happy turkey day, Scar!

(I know, you already had yours, but you are still welcome to join us!)

Posted by: Scarface30

thanks everyone! welcome to my journal the other half

and

Pylon don't tempt me with another Thanksgiving!

I hope everyone who celebrated Thanksgiving had a great one!

Triple cliff diving would be crazy, but that spot probably just a bit too windy, and the wind was blowing against the cliff face!

so it's been over a week since I was at the gym, my diet has been anything but good, and I feel weak/pathetic. on the upside I got a hell of a lot of work done that was well, much more important. I spent 2 or 3 nights working at school until about 12am, so sleep was also a factor. next week wont be much different

.

hope everyone is doing well

Posted by: Scarface30

so I had read everyone's entries in here, but just didn't get around to replying, and now they are erased, so thanks to everyone that did post, I appreciate the encouragement!

Posted by: goob

Yeah , I think scar has just taken the crown from me as the biggest slacker around here......

Posted by: Scarface30

yeah I know, I feel lazy lately. I think I've not only taken the crown, but conquered many other lands under the new slackerism idealogy (sp?) I have started.

bad news is, my exams are next week, on 3 consecutive days, the gym I workout in turns into an exam writing room (it's a huge place, they use 3 or 4 basketball courts as the spot to write) and the weight room is right beside that, so they shut that down for the exams. I am in a dilly of a pickle.

I think I am just not going to do any weight training until after Christmas, because another obstacle is once I go home, the 1 and only gym around home does not sell 1 month memberships, only 6 months or a year. and I am not paying 12$ a session to go there for 30-45 minutes. I'm sorry, I'll shut up and stop making excuses now

Posted by: vortrit

I'm sure you can find something to do at home. I mean anything would be better than nothing.

Posted by: SamEaston

Yeah, Vort's idea is a good'un.

Your program writing ability is great - can't you sort yourself out with a program to do that just involves bodyweight exercises?

Best of luck for the exams mate - we're all rooting for ya!

Posted by: Scarface30

yes, that is a very good idea vort

I honestly never gave that a thought. I'll think of something!

Sam my program writing ability is alright, I owe it all to the info I pulled off this site, and from the people on it, thanks though!

Posted by: Scarface30

within a little over a week, I think should be back and doing some sort of physical activity. like vort had mentioned I am going to put together a routine of mainly BW exercises I can do at home. I do have a barbell and some DBs with interchangable weights at home, but the only problem is I don't have enough weight to do most of my exercises

.

some I can do with the BB and DB are probably:

DB rows
BB OH press (maybe, ceiling is a little low in the basement)
incline bench

I have nothing I can do for legs at all (maybe GMs?) so I am looking for any input on BW leg exercises. I think I'll be able to do pullups on the rafters in dad's workshop in the basement.

I'll come up with something good...so stay tuned!

I have been studying all week and exams start tomorrow

...but I am feeling good about 2/3 of them!

Posted by: katt

Good luck with those exams Scar! As far as legs you could do one legged squats, or even bw single leg lunges or step ups on a chair or something??

Posted by: Scarface30

thanks katt.

lol, as simple as step-ups are to do (equipment wise) I never even gave them a thought! and by single leg squats, do you mean something like a pistol or whatever they are called?

Posted by: katt

Yeah you could do them with a leg out it front also. What I was talking about was standing on a high chair or platform and doing them that way, so your leg that is not being worked goes to the side of the chair... it's a little more stable for me that way.

Posted by: SamEaston

Those are some great ideas! I've just realised my gym at home is going to be shut for 2 full weeks (surely that's not allowed

), so i think i'll have a full week off, maybe only with some light jogging, then get stuck into the BW exercises for a week till i come back.

Very best of luck to you for the exams Scar! I just know all your hard work will pay off!

Let us know how you get on

Posted by: vortrit

Good luck on your exams. I have one this week. I wish I remembered to bring my book with me.

Posted by: goob

Yeah nail those exams, then you can concentrate on getting fucked up for the holiday season.....

Posted by: Scarface30

thanks everyone.

the exams, weren't bad. 2/3 went well, 1 of the ones I thought I was going to do bad on went well, and 1 of the ones I thought I was going to do really well on went bad! he threw a COMPLETE curve ball at us for what we were expecting/what we were told for the final, which really pisses me off...how I wish my gym was open! (he didn't actually tell us what would be on it, he's just like "the final will be a map analysis like the previous 2 labs"....

)

but now that I am done, I am going to be able to start working out again, once I get home for Christmas this weekend. so tonight I am going to devise 2 fullbody workouts, A and B and do them 3x a week

week 1 - a-b-a
week 2 - b-a-b

straight forward stuff.

Posted by: SamEaston

YAY - Scar's back!!

Bet you're glad the exams are over huh? Now you can concentrate on enjoying your holiday!

It's nice to have you back mate

Posted by: vortrit

Good stuff. I'm sorry to hear about your final. I hate it when they do stuff like that. At least, you go another chunk of school out of the way.

Posted by: Scarface30

so this is my standard run of the mill fullbody, it might change depending on what I have to work with when I get home. circuit training is also the name of the game, after seeing katt do her thing with the fullbody circuit, it seems like a good way to get the metabolic work up, something good for Christmas break.

the rep range is going to be around 8, might go higher though. please forgive me if my movements seem to be all over the place, it is just that I am lacking the equipment to do some things, and have a lot to do others:

Workout A
1 legged squats
DB rows
stepups
pullups (if possible)
bent press
burpees
bent over laterals

RI 2-3 mins (maybe longer) then repeat

Workout B
good mornings
incline bench press
1 legged RDLs
standing OH press
Bulgarian squats
bench dips
pushups

RI 2-3 mins or longer, then repeat.

I know have 1 legged squats one day and Bulgarians the next, but I would be unable to do back squats without a squats rack. that and I'd have to change all the weights on the bar from the OH press which would be a pain - especially when you are trying to do a circuit! I have to admit, I am pretty pumped to get started!

Posted by: goob

Ohhhh....Your in for a world of pain. When I did my turbo HIT workouts, they absolutely murder you. There were times I could'nt lift my arms after a 20 minute no stop blast.

If you are REALLY desperate for pain, go for a 3-4 mile run straight afterwards........It's the most fucked I've ever felt. A destroyer....

Also, Bulgarian squats- if you have'nt done them before........best of luck!!
A great movement, but extremely brutal......

Posted by: Pylon

Hey Scar...

Didja see the deal the Note pulled with the Ducks this week? Thievery!

Posted by: Scarface30

goob I doubt I'd be able to do a 3-4 mile run by itself!

Pylon hey Py, how's everything? I know, that got a complete one sided deal there, MacDonald for Weight? a soon to be retiree for a young speedster?

lol.

FINALLY BACK AT IT!!!
Prisoner Squats - BW/10,10
DB Rows - 50/8,8
Stepups - BW/10,10
Pullups - BW/10,9
Bent Press - 25/8,6
Burpees - 10,10
Bentover Laterals - 10/10,10
Single Leg Calf Raises - BW/30,30
RI - 2-3 minutes between the circuits (second circuit is the second set of numbers)

so I haven't worked out in a month...and it sure showed! I was huffing and puffing after this one. let's just say, if you want to add a killer move to spice up a work - burpees! I almost puked when I was finished, and I still feel like I am going to puke. my pulling hasn't gone down too bad either. I tried the 1 legged squats, but I couldn't get a very good range of motion, so I switched to prisoner squats.

all in all, I am very happy...and it felt so damn good to be back!

Posted by: Witchblade

That's not bad at all! 10 Pull-ups is pretty damn good in fact and it's not even your 10RM.

Posted by: Pylon

Quote:

Originally Posted by Scarface30

Pylon hey Py, how's everything? I know, that got a complete one sided deal there, MacDonald for Weight? a soon to be retiree for a young speedster?

lol.

Just an example of great management. They knew the Ducks were going to be in trouble with Niedermayer coming back from retirement, both in roster and cap room. They cut a slick deal and flat out stole that kid. I hate to lose Weight (again), but what a move!

It's OK to be a Blues fan again.

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

goob I doubt I'd be able to do a 3-4 mile run by itself!

Pylon hey Py, how's everything? I know, that got a complete one sided deal there, MacDonald for Weight? a soon to be retiree for a young speedster?

Youre crazy! Great CT session though, they kill you so much its awesome. Havent done anything like that for ages actually.

Welcome back dude, and whats more you did it with some sauce.

Posted by: SamEaston

Killer workout there Scar!! Almost pissed myself when i saw the Burpees then read your comment - we used to have to do them before going on the water to race sprints, cus we didn't have much space to warm up. They are brutal!! Once, i was a bit over zealous and brought my legs up so fast i kneed myself in the chin - moron!

Hows the pain today?

Posted by: Scarface30

Quote:

Originally Posted by Witchblade

That's not bad at all! 10 Pull-ups is pretty damn good in fact and it's not even your 10RM.

thanks Witch. I was happy with them, I thought I'd be shooting for like 6 or so. I dunno how close that is to my 10RM though.

Quote:

Originally Posted by Gazhole

Youre crazy! Great CT session though, they kill you so much its awesome. Havent done anything like that for ages actually.

Welcome back dude, and whats more you did it with some sauce.

gracias senor, that's the first circuit I have ever done and it was intense!

Quote:

Originally Posted by SamEaston

Killer workout there Scar!! Almost pissed myself when i saw the Burpees then read your comment - we used to have to do them before going on the water to race sprints, cus we didn't have much space to warm up. They are brutal!! Once, i was a bit over zealous and brought my legs up so fast i kneed myself in the chin - moron!

Hows the pain today?

hey Sam, and thanks. burpees are brutal that is for sure!

lol you must have been pumping those knees pretty good!

Posted by: DOMS

It's good to see you back in the game, man!

What the hell is a burpee?

Posted by: Scarface30

thanks DOMS, it feels good to be at it again.

these are burpees: YouTube - Jump Burpees

Posted by: goob

Quote:

Originally Posted by DOMS

It's good to see you back in the game, man!

What the hell is a burpee?

Burpees are hardcore, especially if like me you mistakenly thought you could do them in between HIIT sprints. Never again.....

Missed your workout before, looking great for being off for a month! 20 Burpees inbetween is a cool idea, but tough....

Posted by: Pylon

I saw M&F has a variation this month. It's a burpee that ends with a pull up. Yikes.

Posted by: Scarface30

goob thanks man. in between HIIT sprints?!...ummm....

uke:

Py I can't imagine burpees with a pullup at the end

so I haven't been exactly loyal to this program, I've been so busy lately 2 good buddies of mine are home from university and I haven't hung out with them since summer, so that and just being with my family is what I have been doing.

BUT tonight I made up for it, my next door neighbor has an awesome pond for pond hockey, nets and lights included. so me and my cousin went up there tonight and shoveled it off for 2.5 hours and then played 2 hours of hockey. man pond hockey is awesome, especially on a cold and moonlit night...although we had the lights on.

Posted by: Scarface30

more exercise tonight...another 2 hours of pond hockey..man I LOVE winter/the hockey that comes with it

...and Christmas!!!

I know it's early, but I probably wont be around tomorrow so...

Merry Christmas Everyone

Posted by: Witchblade

You too. Have fun.

Posted by: SamEaston

Merry Crimbo and a Happy New Year to you!

Posted by: Pylon

Happy holidays, Scar!

Posted by: SamEaston

Happy New Year from Scotland, Scar!

All the best for 2008!!

Posted by: Scarface30

hey everyone, thanks for the happy holiday wishes and I hope you all had a Merry Christmas and an awesome New Year! mine was great, although I ate a bit more than expected, BUT sometimes it's good to let lose a bit. I don't think I put on much, if any weight (bad weight as in fat) so that's good

played some more pond hockey tonight, 2 hours of 3-on-3 which was awesome.

************************************************** *******

NEW WORKOUT FOR 2008

so I've been wracking my brain and came up with this new workout I am really pumped to start once I get back to my place in Halifax. it is as follows:

Upper A
Pullups
Unilateral DB Incline Press
DB Rows
Dips
Incline DB Shrugs
-maybe some core work?

Lower A
RDLs
Lunges
Hyperextensions
Calf Press
Planks
Cable Crunches

Fullbody A
Back Squats
Seated Cable Rows
BB Complex
-Split Squats
-OH Press
-Hang Cleans
-RDLs
-Bentover Rows

Fullbody B
Good Mornings
Bent Press
BB Complex
-Split Squats
-OH Press
-Hang Cleans
-RDLs
-Bentover Rows
Cable Chops

Week 1-2: 3x10
Week 3-4: 5x4
Week 5-6: 4x8
Week 7-8: 6x3

I don't have any flat bench in there, and I find it kind of odd, lol. oh well.

Posted by: Pylon

Man...it must be nice to get to play outside...or inside for that matter. I haven't had the pads on in a couple of years.

Did you catch any of the game in Buffalo? Good game, but I find it interesting that Crosby scored the winner in the SO. I mean, the biggest star wins it in the first game with any real coverage in 2 years? How convenient...

Posted by: vortrit

Nice looking routine. Looks like a lot of fun. I hope you had a great holiday season.

Posted by: Scarface30

Py yeah I don't get to play too much and it's a shame because I love it so much. you should strap those pads on and hit the pond! (or rink, whatever is closest!)

yeah, kind of funny with the lack of coverage, they would have definitely bought many more NHL fans if that had a more wide spread coverage. the only chanel I know it was broadcast on was CBC, what chanel did you watch it on? I did hear that hockey is slowly gaining popularity in the US, which is excellent. I say that because I think hockey is already as popular as its gonna get up here!

thanks vort, it was a great holiday season!

Posted by: Scarface30

here's something from nhl.com for you hockey fans out there:

ORCHARD PARK, N.Y. (AP) -The Buffalo snow and Sid the Kid's show: Call it the NHL's ultimate win-win.

Hockey not only stepped out of its climate-controlled arena New Year's Day, it totally left the building. Sure, the Winter Classic on Tuesday between Crosby's Penguins and the Buffalo Sabres was a gimmick, but it worked.

It worked for the 71,000-plus people inside snowy Ralph Wilson Stadium and for the curiosity seekers who tuned in on NBC. Snow heightened the visual scene on site and on television. When Crosby scored the winning goal in a shootout, the league's top player and drawing card took center stage in a driving storm.

"In an atmosphere like this, I think anyone - even just the average fan watching - has to be interested in something like that," Crosby said. "I think the game did a job of bringing that attention."

The game earned a 2.6 overnight rating and a 5 share on NBC, despite going up against several college football bowl games, the best ratings for a regular-season NHL game in more than a decade.

Only three seasons removed from the lockout that forced the cancellation of an entire hockey year, the NHL is trying. It is trying to find new ways to capture attention and create avenues to make new fans.

If nothing else, it was a sight to see.

"I'd love to do it again," Sabres coach Lindy Ruff said. "I thought it was very good for the game. It really brings you back to the roots."

The elements were definitely a factor, and will be every time the NHL ventures outdoors. The Winter Classic was the second by the league during the regular season, and the first in the United States.

Snow fell before the game and through half the first period. A wintry mix prevailed through a good chunk of the second, and a heavy batch of snow off the lake poured down for the final five minutes of regulation, all of overtime and during the shootout that wrapped up with Crosby's deciding goal in a 2-1 Penguins victory.

If criticism is going to be levied, it will be about the tough playing conditions as accumulating snow slowed the flow of the puck - even causing it to come to dead stops in mid-glide - and made skating slow, plodding and difficult.

Once players got through a sluggish first period and became acclimated to the ice, the pace picked up. Each period required an extra Zamboni run near the midpoint, but those delays were kept to a minimum.

"I took time to look around, and I wanted to take in the whole experience," Sabres goalie Ryan Miller said. "Everybody seemed to be either standing up or dancing or swaying and chanting.

"For us, it was a little weird at first. First period was obviously not the best conditions. I thought it improved as the game went."

More troubling was a series of three holes that pocked a row across the ice in front of the benches. Players spun out at times, and officials also took sudden flops. Luckily, there were no injuries because if someone had gotten hurt, it is safe to assume this event would have had no future. Now, expect more, maybe even one or two a season.

The Heritage Classic in Edmonton in 2003 was played in subzero temperatures that caused the ice to chip. Snow and sleet present their own problems. Outdoor games will work only in cold-weather sites where being outside makes a difference and presents a challenge pleasing to the eye. Playing on ice in the Florida sun won't carry the same charm.

"This was a memorable and outstanding afternoon," NHL commissioner Gary Bettman said. "This is the type of event we certainly will be looking at doing in the future."

The league will have to walk a fine line. A good thing is nice to repeat. Too much of a good thing is overkill, taking away any novelty.

NBC presented the idea of the New Year's Day game as the start to its NHL coverage this season. There seems to be a place for it in coming years to offset some of the glut of bowl games.

The lasting image of the Winter Classic should be Crosby's game-winning celebration, not the snow that blanketed the surface or the work needed to keep the ice playable.

"We got some pretty decent weather. It wasn't too cold," Crosby said. "I thought they did a pretty job of trying to maintain the ice. Obviously when you win it's a lot nicer."

The NHL finally has something it can be proud of. When the early flurries became a steady, swirling snow, the players reverted to their days as kids playing on backyard ponds.

"It seemed like a carnival. It was great," Penguins goalie Ty Conklin said. "I think if you really had to nitpick and ask for one thing, maybe a little bit less snow. But that probably even added to it. It was pretty good."

Posted by: Pylon

Well, you probably know the answer already, but it was shown on NBC here.

I enjoy the game, but I already love the idea of a warm-weather version. How'd you like to see an outdoor roller game? I'd make it an exhibition, but it would still be interesting to see the Panthers and the Lightning playing in shorts, light jerseys and sunglasses under their helmets.

I like the game. I think one a year is the most they should do. Any more would be overkill, I think.

Posted by: katt

I like the looks of that workout..

I may have to steal, uh,,, borrow,, that one for the next go-round..

Posted by: goob

Holy fuck Scar, you posted that new year post at 7:18 on the first. I was'nt even on this planet at that point of the 1st.

Hope you had a great time for the holidays, did you drink/smoke/snort/pop *delete as applicable* much?

Posted by: Scarface30

Py a rollerblade game would definitely be awesome, like you said though only really exhibition material, but a great marketing idea nonetheless!

katt thanks, first workout today and it felt awesome. really like it only after the first one! go ahead and do whatever you please with it..steal..borrow..market...lol

goob lol is that what it says? on my screen it says 10:18pm on New Years day

holidays were great man, thanks for asking. only 2 or 3 nights a drinking, most of the time I spent visiting my whole family which I enjoy because it's the only time of the year I see most of them!

BACK AT IT BABY!!!

so today marked the first day I have worked-out (minus that one measly little workout I did over the break) since...I think my journal says...November 13th!! and it never felt better. although I was much weaker when I stopped, especially my normal dominant pulling for me, I couldn't have asked for a better workout.

01-05-'08
Fullbody A

Back Squats - RI 90
115/10
115/10
125/10

Seated Cable Rows - RI 90
100/10
90/10
90/10

DB Bench Press - RI 90
45x2/10
45x2/9
45x2/8

Barbell Complex - RI 120
Split Squats 45/5,5 each leg
OH Press 45/5,5
Hang Cleans 45/5,5
RDLs 45/5,5
Bentover Rows 45/5,5

A) Cable Crunches
115/10
125/10
B) Cable Chops - RI 60
60/10
60/10

it was awesome to be back at it finally, like I said all my lifts were down but what can you expect after taking almost 2 months off. I dropped down to 90lbs on the cable rows because something I really want to nail on all my lifts is form, I was able to get 100/10 but my form was lacking - better form, better growth! as for the complex - I highly recommend it to anyone and everyone! it was tough but fun, something very different!

I'll get to everyone's journals later tonight, World Juniors Hockey Championship is on in a few minutes and I want to see Canada beat the Swedes for the 4th straight gold! I even canceled an appointment I had just to watch this game

Posted by: Pylon

Nice workout, Scar. Enjoy the game!

Posted by: goob

Great work Scar! Glad to see your back at it. Good to see you had a great time over the holidays, family is what is really meant for, ( although getting fucked up with your buddys is as good another good excuse for a binge)- not that its really needed

Posted by: Scarface30

Py thanks...and the game was awesome

as I am sure you already heard.

goob thanks man, yeah I visited a lot of family, but also hung out with my buddies over the break too...good times!

01-07-'08
Week 1 - Upper

Pullups - RI 90
BW/9,8,7

Inclined Unilateral DB Press - RI 90
35#/10,10,8 each side

DB Rows - RI 90
45#/10,10,8 each side

Dips - RI 90
BW/10,8,7

Inclined DB Shrugs
40#/10,10,8

stretched.
walked home - 20 minutes.

so I am incredibly sore from Saturday's workout - especially my quads (lucky for me today was upper) and my rear delts, hence why my pulling on the DB rows was not up to par. inclined DB press was also weak. oh well, hopefully I'll be back up to where I was soon.

Posted by: Pylon

Bah...that just means you did it right. Well done!

Posted by: Gazhole

Good stuff Scar! Hope the new program kicks some ass. I like the split set up, thats a tough one, haha.

Posted by: b_reed23

nice rows, and the dips look great!

Posted by: goob

Good work Scar. Inclined shrugs?????? These sound interesting, how are they done?

Posted by: Fitgirl70

You're an animal!

Happy New Year honey bunny

Posted by: goob

Quote:

Originally Posted by Fitgirl70

You're an animal!

Thanks baby. But, I thought we were going to keep that night of anamalistic raw passion to ourselves, y'know - for the sake of our partners????

Posted by: SamEaston

Woohoo - Scars Back!!!

Very nice Pullups mate! All is well in the Land of Scar i hope?

Posted by: Scarface30

Quote:

Originally Posted by Pylon

Bah...that just means you did it right. Well done!

thanks Py, I like to think I am doing something right! haha

Quote:

Originally Posted by Gazhole

Good stuff Scar! Hope the new program kicks some ass. I like the split set up, thats a tough one, haha.

thanks man, so far it sure is kicking my ass...I'm loving the BB complexes!

Quote:

Originally Posted by b_reed23

nice rows, and the dips look great!

hey B, thanks and welcome to my journal!

Quote:

Originally Posted by goob

Good work Scar. Inclined shrugs?????? These sound interesting, how are they done?

thanks goob. inclined shrugs are when you set the bench to an incline and prop your chest against the back, rest a knee on the seat, and shrug away..kind of awkward to get into position though

Quote:

Originally Posted by Fitgirl70

You're an animal!

Happy New Year honey bunny

hey Fitty!

thanks...happy New Year to you too!

Quote:

Originally Posted by goob

Thanks baby. But, I thought we were going to keep that night of anamalistic raw passion to ourselves, y'know - for the sake of our partners????

hey now, this is my journal...

lol

Quote:

Originally Posted by SamEaston

Woohoo - Scars Back!!!

Very nice Pullups mate! All is well in the Land of Scar i hope?

thanks Sam, feels great to be back yes. all is well so far classes started which is good because I was getting kinda bored. the only bad thing is that I am surrounded by sickness

I am not ill though, and don't plan on getting ill either!

Posted by: Scarface30

01-08-'08
Week 1 - Fullbody A

warmup - 5 minutes on the bike
Good Mornings - RI 90
45#/10,10
55#/10

Bent Press - RI 90
15#/10,10 each side
20#/9 each side

Narrow Grip Lat Pulldowns - RI 90
80#/10,10
90#/9

BB Complex - 1st Round
Split Squats 45#/5
OH Press 45#/5
Hang Cleans 45#/5
RDLs 45#/5
Bentover Rows 45#/5

RI 120

BB Complex - 2nd Round*PR
Split Squats 55#/5
OH Press 55#/5
Hang Cleans 55#/5
RDLs 55#/5
Bentover Rows 55#/5

stretched.

it looks like a lot I know, but it's the way I have it written out with the 2 BB complexes separate. I didn't know how to type it out that it was understandable with the 2 different weights and technically the second complex was a PR for weight. man do those things make you sweat! all my weights are down 1) because I lost strength, but most importantly I am giving all my focus on form and so far I've noticed muscles that have never been sore before, being sore. I know you're not supposed to measure the effectiveness of your workout by soreness but it's obvious I have never hit some muscles I am hitting now

enough rambling, I gotta get to class. I'll get everyone's journals later tonight when I get home.

Posted by: katt

Those complexes look utterly brutal!?!.. I can see how your heart would be racing after.

Glad you're back at it

Posted by: Pylon

Nice work Scar!

Posted by: PreMier

i stop working out in nov, and start back today.. come here to see how much catching up i have to do then see you took just as much time off.. you lazy bastard

Posted by: Scarface30

Quote:

Originally Posted by katt

Those complexes look utterly brutal!?!.. I can see how your heart would be racing after.

Glad you're back at it

thanks katt, it is good to be back. the complexes are brutal, but a lot of fun at the same time, somewhat contradictory huh?

Quote:

Originally Posted by Pylon

Nice work Scar!

thanks Py.

Quote:

Originally Posted by PreMier

i stop working out in nov, and start back today.. come here to see how much catching up i have to do then see you took just as much time off.. you lazy bastard

lol, yeah first time in like 2 months for me too...school became a little too hectic for me. too bad though, I might have gotten close to your squat and cable crunch numbers...now it's back to square one

lol

Posted by: Scarface30

01-10-'08
Week 1 - Lower

RDLs - RI 90
135#/10
155#/10,8

DB Lunges - RI 90
BW+40#/10,9,8

Hyperextensions - RI 90
BW/10,10,10

Calf Press - RI 60
270#/10
315#/10,9

Static Holds - RI 90
2x70#/45 seconds, 42 seconds, 30 seconds

Also forgot to post that I did planks with Tuesday's workout
Planks - RI 90
BW/60 seconds, 45 seconds, 40 seconds

forgot to stretch, in a hurry to get home and get lunch and get ready for my field trip...yes a field trip in the middle of winter, lucky enough it is +6 out today, although I love the really cold and snowy winters, honestly I do, I don't think I'd like to have a field trip on a day that was -25

I gotta get going and get some lunch, I'll get everyone's journals when I get back tonight.

Posted by: goob

Good work Scar. Awesome Calf pressing and Planks.

I'd hate to be out on a field trip up north in Canada at this time of year.....

Posted by: PreMier

going to the childrens museum?

Posted by: Witchblade

Nice lower body work-out.

Posted by: the other half

good job on the planks, we just started doing these, and i could only do 2 for 30 seconds. feels good to be back in the gym doesnt it?

Posted by: Scarface30

Quote:

Originally Posted by goob

Good work Scar. Awesome Calf pressing and Planks.

I'd hate to be out on a field trip up north in Canada at this time of year.....

thanks goob. no it wasn't cold at all really, plus I am on the east coast so one minute it might be +10 the next -10, lucky enough it was +6 the whole time. this winter has been lousy, not cold enough and not enough snow damnit!

Quote:

Originally Posted by PreMier

going to the childrens museum?

lol, no we got to smash a bunch of rocks looking for fossils..the children's museum came after...wow, that does not sound good at all!

Quote:

Originally Posted by Witchblade

Nice lower body work-out.

thanks Witch, it was short and sweet but my legs are hurting today!

Quote:

Originally Posted by the other half

good job on the planks, we just started doing these, and i could only do 2 for 30 seconds. feels good to be back in the gym doesnt it?

thanks TOH, planks are great, no worries though you'll be busting through a minute soon enough, and yes it's awesome to be back in the gym!

Posted by: Scarface30

01-11-'08
Week 1 - Fullbody B

Squats - RI 90
135#/9,10
155#/8

Seated Cable Rows - RI 90
90#/9,10,9

DB Bench Press - RI 90
2x45#/10,9,9

BB Complex - 1st Round
Split Squats 45#/5
OH Press 45#/5
Hang Cleans 45#/5
RDLs 45#/5
Bentover Row 45#/5

RI 120

BB Complex - 2nd Round
Split Squats 55#/5
OH Press 55#/5
Hang Cleans 55#/5
RDLs 55#/5
Bentover Row 55#/5

A) Cable Crunches
115#/10
125#/10
B) Cable Chops - RI 60
65#/8 each side
65#/7 each side

stretched.

Posted by: goob

Nice workout scar! Superset complexes, what a destructive idea. I like this, you must have felt sodomised after that.....

Posted by: Scarface30

Quote:

Originally Posted by goob

Nice workout scar! Superset complexes, what a destructive idea. I like this, you must have felt sodomised after that.....

thanks man. I found a new love affair in complexes. as for the sodomized part, let's just say - I sodomized them. muhaha

..*cough*...went a little over board there...

01-14-'08
Week 2 - Upper

Pullups - RI 90
BW/8,7,7

Uni-Lateral Inclined DB Press - RI 90
35#/10,10 each arm
40#/10 each arm

DB Rows - RI 90
45#/10,10 each arm
50#/10 each arm

Dips - RI 90
BW/10,9,7

Inclined DB Shrugs - RI 60
40#x2/10,10,9

stretched.

very happy with this workout, everything seemed to have gone up plus I hit the goal of 10 reps on just about every set, with the exception of pullups. I don't know how close my RIs were to 90 because my iPod was dead. man that's something you don't really know how much you miss it until you don't have it - and the gym playing shit like "Big Girls Don't Cry" by Fergie doesn't really help any.

I meant to weigh myself today but forgot. I think I'll get some measurements done and posted, you know...length...girth...I mean!

lol...no, not really. but really would like to get chest, arms, legs that sort of thing done. I don't know if I should do it in the evening, but it shouldn't really matter as long as I take them at a consistent time every week.

Posted by: katt

Quote:

Originally Posted by Scarface30

- and the gym playing shit like "Big Girls Don't Cry" by Fergie doesn't really help any.
.

lol - what motivational music, huh??

What are the incline DB shrugs? You are just on an incline bench with your arms hanging down on the sides????

Posted by: PreMier

i was going to ask the same thing. seems like thats what they are.. at that angle it would hit your rhomboids pretty hard.

time to up the weights if your at 10 reps. stop slacking!

Posted by: goob

Great job Scar. How do you like the U/L pressing?

Also, I'm with you on the music. Slow R&B is hardly inspiring. Neither is generic identicit 'fitness' house music.

Has to be uptempo, some decent rock, or if dance music, something like faithless or the chemical Brothers does it.

Posted by: DOMS

Quote:

Originally Posted by Scarface30

and the gym playing shit like "Big Girls Don't Cry" by Fergie doesn't really help any.

Oh, the huge manatee!

Solid workout, man! And great job on hitting your reps goals.

Posted by: Scarface30

Quote:

Originally Posted by katt

lol - what motivational music, huh??

What are the incline DB shrugs? You are just on an incline bench with your arms hanging down on the sides????

yeah I know, nothing like Fergie to give you a psychological push...

and yes, that's exactly what incline DB shrugs are.

Quote:

Originally Posted by PreMier

i was going to ask the same thing. seems like thats what they are.. at that angle it would hit your rhomboids pretty hard.

time to up the weights if your at 10 reps. stop slacking!

mind me for sounding dumb, but where on your back are the rhomboids located?

yeah, I know I should have upped the weights, I'm trying to concentrate as hard as I can on 100% proper form right now though...who knows, maybe I could have upped it some.

Quote:

Originally Posted by goob

Great job Scar. How do you like the U/L pressing?

Also, I'm with you on the music. Slow R&B is hardly inspiring. Neither is generic identicit 'fitness' house music.

Has to be uptempo, some decent rock, or if dance music, something like faithless or the chemical Brothers does it.

thanks man, I like the uni-lateral pressing better actually I think. it almost allows you to focus all your concentration on one limb at a time.

Chemical Brothers are good to listen to in the gym but I prefer stuff like a few Eminem songs (Go To Sleep, Fight Music, and Til I Collapse) but mostly listen to Motorhead, Metallica, Saliva, and Godsmack, that sort of genre.

Quote:

Originally Posted by DOMS

Oh, the huge manatee!

Solid workout, man! And great job on hitting your reps goals.

"Oh, the huge manatee!" lol, she's what 75% plastic, 25% coke??

thanks DOMS. I think that was the first time in a long time that I hit pretty much all my rep goals.

Posted by: Scarface30

01-15-'08
Week 2 - Fullbody A

Good Mornings - RI 90
45#/10
65#/10
70#/10*PR

Close Grip Lat Pulldowns - RI 90
90#/9,10,7

Bent Press - RI 90
20#/9,9,8 each arm

BB Complex - 1st Round
Split Squats 55#/5
OH Press 55#/5
Hang Cleans 55#/5
RDLs 55#/5
Bentover Rows 55#/5

RI 120

BB Complex - 2nd Round*PR
Split Squats 60#/5
OH Press 60#/5
Hang Cleans 60#/5
RDLs 60#/5
Bentover Rows 60#/5

Planks - RI 90
BW/61 seconds, 50 seconds, 51 seconds

stretched.

walked to school - in a snowstorm, uphill there AND back

..no just one way, in a storm though - 25 minutes.

so I found a pad for the bar, that's why my GMs are much higher, I knew I had much better potential on those, I just couldn't get the bar in a comfortable position. the bent presses really hit the shoulders hard this time around, and that last BB complex was BRUTAL!

I'll get to everyone's journals later, gotta head to class.

Posted by: katt

Nice wo Scar... I could never get used to good mornings,, they always tweaked my back..

25 minutes in a snow storm?? Sounds like something my mom would say way back when... "you know in our day,, we walked to school,,, 5 miles one way... lol"

Posted by: Gazhole

These are really interesting workouts, complexes are tough as hell.

I like this set up. Seems to be working well for you too, man!

Hows things?

Posted by: SamEaston

Nice DB Rows a couple workouts back, and good job on the Good Mornings! They really require you to be strict once the weight starts creeping up, huh?

Looks like you're getting good results here, that's great mate!

Oh, and i'd be interested in measurements too, you know, like girth and that . . . . . . . . .

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

Oh, and i'd be interested in measurements too, you know, like girth and that . . . . . . . . .

Dammit, i knew size mattered...

Posted by: PreMier

the rhomboids are near the shoulder blades, under the traps. so on the bench you lie face down right?

Posted by: SamEaston

Quote:

Originally Posted by Gazhole

Dammit, i knew size mattered...

Girth matters mate, girth

Theres no point having a dick a meter long when it doesn't touch the sides

Posted by: SamEaston

Actually, sorry Scar. That was very rude

That sort of talk should be restricted to Gaz and Goobs journals, leaving the rest of us looking like we have incredible workout ethics

Posted by: Gazhole

Its the internet - there has to be a minimal level of smut per page or itll get taken down.

Thems the rules, missy.

Posted by: the other half

Quote:

Originally Posted by katt

Nice wo Scar... I could never get used to good mornings,, i always got this poking feeling in my back side."

how many times have i told you to becareful when you ask someone to spot you. dirty bastards

Posted by: the other half

good job on the workouts. looking pretty consistant.

Posted by: goob

Quote:

Originally Posted by the other half

how many times have i told you to becareful when you ask someone to spot you. dirty bastards

Good one.

Posted by: Scarface30

Quote:

Originally Posted by katt

Nice wo Scar... I could never get used to good mornings,, they always tweaked my back..

25 minutes in a snow storm?? Sounds like something my mom would say way back when... "you know in our day,, we walked to school,,, 5 miles one way... lol"

thanks katt. yeah they are a tricky movement you get down, great for the ham/glutes though, I actually feel them more there than deads.

as for the storm, it wasn't HORRIBLE, but 10-15cm or so probably.

Quote:

Originally Posted by Gazhole

These are really interesting workouts, complexes are tough as hell.

I like this set up. Seems to be working well for you too, man!

Hows things?

thanks man, my strength has been coming back nicely the only thing I need to get on track is a diet to gain some size, not always easy as you know with a student budget.

things are going well, school is going well, except for one horribly boring microscope lab where we look at thin sections of rock. BORING! I wanna be outside, in the elements taking readings, constructing maps, not in a lab look through a microscope! lol other than that been playing Gears of War, and doing some reading. how's things with you?

Quote:

Originally Posted by SamEaston

Nice DB Rows a couple workouts back, and good job on the Good Mornings! They really require you to be strict once the weight starts creeping up, huh?

Looks like you're getting good results here, that's great mate!

Oh, and i'd be interested in measurements too, you know, like girth and that . . . . . . . . .

thank you ma'am! yeah good mornings are not to be fucked with that's for sure!

oh, measurements...well I got 3 inches....wide!

...no I forgot to take them last night damnit, and no I mean my arms, chest etc...you didn't get my pictures?

Posted by: Scarface30

Quote:

Originally Posted by SamEaston

Girth matters mate, girth

Theres no point having a dick a meter long when it doesn't touch the sides

Quote:

Originally Posted by Gazhole

Dammit, i knew size mattered...

funny this was brought up because the Seinfeld episode I watched tonight was about how George and Jerry thought the girls they were with, and when Jerry was with Elaine, and how they were faking it. there's not much stuff a guy doesn't want to hear, but that is pretty much a cardinal sin!

Posted by: Scarface30

Quote:

Originally Posted by PreMier

the rhomboids are near the shoulder blades, under the traps. so on the bench you lie face down right?

thanks for that P, and yes you're lying face down on the bench.

Quote:

Originally Posted by the other half

good job on the workouts. looking pretty consistant.

thanks OH, I'm trying...I'm trying.

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

Glad youre getting back into the groove so to speak

.

I know what you mean about the diet. Just try your best, you just have to make the most of the food you can afford and get as much as possible from your workouts. Ive been eating a bit cleaner lately and plan to stick to it. Havent had a takeaway since christmas!

Call me weird though, but i kinda like microscopy. Its fun looking at things that youd never see otherwise. We do it with tissue samples and its scary because then you realise cells actually do exist! Lol!

Things are good with me really, training seems okay, its kinda fun to be back living on my own, studying isnt going too bad. Got my first exam on friday so keep your dumbells crossed.

Posted by: SamEaston

Quote:

Originally Posted by Scarface30

oh, measurements...well I got 3 inches....wide!

...no I forgot to take them last night damnit, and no I mean my arms, chest etc...you didn't get my pictures?

Oh, those pictures

Yes, i got them, but i would recommend standing further back from the lens next time

Posted by: PreMier

Posted by: the other half

Posted by: Scarface30

I'll make sure to do that next time, Sam

01-17-'08
Week 2 - Lower

RDLs - RI 90
135#/10
155#/10
165#/7

kind of pissed me off because the RI between my 2nd and 3rd set was probably only about 30 seconds, it was only enough time to find some 5lb plates and add them in. my reason? some hot chick distracted me damnit! I just grabbed the 5lbers and slapped em on and went back at it. I could have definitely gotten 10 reps if it weren't for that

DB Lunges - RI 90
BW+40#/10
BW+50#/9,8

Hyperextensions - RI 90
BW/10,10,10

Calf Press - RI 60
270#/10
315#/10,10

Static Holds - RI 90
70#x2/60 seconds, 45 seconds, 40 seconds

stretched.

thinking about getting back into jumping rope, I need some sort of cardio but as it stands right now I really have no extra time in the gym when I'm there, I either have to get to class or go home for lunch before class.

Posted by: katt

Damn those hot chicks!! lol

How ya been doing Scar? I haven't had much chance to post on any one's journals lately..

Posted by: goob

Never, ever, ever blame the hot chicks.

Looking good as usual scar.

Posted by: Scarface30

Quote:

Originally Posted by katt

Damn those hot chicks!! lol

How ya been doing Scar? I haven't had much chance to post on any one's journals lately..

yeah, but I can't blame them for being so hot.

I'm doing good, school is starting to pick up again, but nothing to hectic yet. weather has been really crappy here...crappy as in rain and warm:

. how's everything going with you?

Quote:

Originally Posted by goob

Never, ever, ever blame the hot chicks.

Looking good as usual scar.

thanks man, and yeah like I said before, I can't be mad at her because she's hot, if anything I should have taken advantage of the situation, something as such:

Nick: "umm, excuse me but I just wanted to let you know because of your stunning beauty I wasn't able to reach my rep goal on the deadlifts." (but before that I would slapped on 2 more 45s on each side to make it look good)
girl: "...uuhhh...okay.."
Nick: "well I was thinking you should have the decency to make it up to me, like take me out for a drink sometime or something."

lol I really dunno how that would went over, but hey it mighta ended up good!

Posted by: Scarface30

01-18-'08
Week 2 - Fullbody B

Squats - RI 90
135#/10
155#/8,6

WEAK!

Seated Cable Rows - RI 90
90#/10
95#/10,8

DB Bench Press - RI 90
45#x2/10,9,8

BB Complex - 1st Round
Split Squats 55#/5
OH Press 55#/5
Hang Cleans 55#/5
RDLs 55#/5
Bentover Rows 55#/5

RI 120

BB Complex - 2nd Round
Split Squats 60#/5
OH Press 60#/5
Hang Cleans 60#/5
RDLs 60#/5
Bentover Rows 60#/5

A) Cable Crunches
115#/10
125#/10
B) Cable Chops - RI 60
60#/7
60#/6

didn't stretch, finished late and had to run to class.

so this workout was weak! my squats were horrible. I don't know why, but if I had to hazard a guess it would be because of yesterday at one point I went 6 hours without eating only for the fact that I had a class and then a lab but forgot to bring something with to eat. I am also contemplating changing the fullbody workouts around so my squats are towards the beginning of the week because this upper/fullbody/lower/fullbody is tough!

Posted by: Burner02

could have been a number of things...you know the saying: Some days you are the windshield, some days you are the bug.
Shake it off, and get it next time.

Posted by: the other half

look at it this way, your legs wont be as sore.
and as far as the "hot chick" thing, they are usually alittle slow if you know what i mean. you would have had to draw her a picture and probably lost interest half way through.

Posted by: Scarface30

thanks Burner...very true, because today went well

and yeah, that is very true other half...very true indeed.

01-21-'08
Week 3 - Upper

Pullups - RI 150
BW+10/4
BW+15/4
BW+20/4,3,4
Incline Uni-Lateral DB Press - RI 150
45/4 each arm
50/4,4,4,3 each arm

DB Rows - RI 150
65/4,4 each arm
70/4,4,4 each arm

Dips - RI 150
BW+20/4
BW+30/4
BW+40/4,4,3

Incline DB Shrugs - RI 120
2x55/6,6,6,6

stretched.

so note to self: increase the weight next time - maybe. I hit all my rep goals this time while maintaining very good form, I want to keep my form the best. also had a great "warmup" today too. 10 minutes of walking...in -18 degree temperatures...-28 degrees with the wind chill! but I must say, I love the winter.

I love the strength work...but hate the long and kind of awkward RIs! lol

Posted by: katt

Nice wo Scar... so could you really warm up in just 10 minutes ?? -28 is too cold for me..

Posted by: goob

Good work Scar, you really are getting much stronger. Pulling seems to be your forte with those Rows and pullups. Dips are awesome too.

Posted by: the other half

great job on the dips and pullups. maybe someday i will do a pullup with weights.

Posted by: Gazhole

I second the above comments, your strength is really creeping up now.

Youve reminded me that i really need to get some sort of equipment to do weight dips and pullups again, havent done those in so long. I miss em.

Great workout, Scar!

Posted by: SamEaston

Are you doing weighted pullups?? WOW - fantastic!!

Why the long RI's by the way? Do you really need all that time to recover? I do 5 x 5 with a 60s RI and it's usually enough for me

Posted by: Scarface30

Quote:

Originally Posted by katt

Nice wo Scar... so could you really warm up in just 10 minutes ?? -28 is too cold for me..

thanks katt. I was as warm as I could be in -28 temperatures!

Quote:

Originally Posted by goob

Good work Scar, you really are getting much stronger. Pulling seems to be your forte with those Rows and pullups. Dips are awesome too.

thanks man. yeah my strength is creeping up, I'm not as strong as I was over the summer, but will hopefully be there soon. pulling movements are by far my best, but as for the dips, if I were to be vertically pressing something over my head...it would be weak.

Quote:

Originally Posted by the other half

great job on the dips and pullups. maybe someday i will do a pullup with weights.

thanks OH. pullups are extremely hard. I don't think I could even do 2 pullups when I first started. I just thought "the only way I am going to get better at them is if I do them!"

Quote:

Originally Posted by Gazhole

I second the above comments, your strength is really creeping up now.

Youve reminded me that i really need to get some sort of equipment to do weight dips and pullups again, havent done those in so long. I miss em.

Great workout, Scar!

thank you sir! I love the weighted pullups and dips.. although the long RIs with the weights around your waist is rather annoying!

Quote:

Originally Posted by SamEaston

Are you doing weighted pullups?? WOW - fantastic!!

Why the long RI's by the way? Do you really need all that time to recover? I do 5 x 5 with a 60s RI and it's usually enough for me

thanks Sam, I used to do them over the summer, but stopped. this is really the first time since the summer that I have done high intensity/low volume training. and way to make me feel like a wuss!

but yeah I don't even take 60s RIs on high volume stuff...I find I need it though, no way I am going to do weighted pullups with a 60s RI

Posted by: Scarface30

01-22-'08
Week 3 - Fullbody B

Squats - RI 150
135/4
155/4
165/4,4
175/4

Seated Cable Rows - RI 150
115/4,4
125/4,4,3

DB Bench Press - RI 150
60x2/4,4,4
65x2/3,2

BB Complex - Round 1 & 2 - RI 120
Split Squat 60/5,5
OH Press 60/5,5
Hang Cleans 60/5,5
RDLs 60/5,5
Bentover Rows 60/5,5

Planks - RI 90
BW/65 seconds, 56, seconds, 50 seconds

stretched.

Posted by: goob

Ouch. I think scar is starting to challenge for honours in the crazy workout stake after that BB complex.

How do you find hang cleans?

Posted by: PreMier

nice workout.. bet your sore tomorrow!

Posted by: Scarface30

Quote:

Originally Posted by goob

Ouch. I think scar is starting to challenge for honours in the crazy workout stake after that BB complex.

How do you find hang cleans?

well I wouldn't go so far as to say I am challenging for honours of the crazy workout stake, but these are the highest intensity workouts I have personally done yet, but thanks nonetheless.

the hang cleans are awesome, I am really like that movement. out of all the movements I do in the complex, I'd almost have to say they are my favourite.

Quote:

Originally Posted by PreMier

nice workout.. bet your sore tomorrow!

thanks P, and yes I was surprisingly sore yesterday, I say that because I don't get sore very often.

Posted by: Scarface30

01-24-'08
Week 3 - Lower

RDLs - RI 150
155/4
175/4
205/4,4
215/3

Lunges - RI 150
BW+70/4,4,4
BW+80/4,4*PR

Hyperextensions - RI 150
BW+25/6
BW+35/6,5,5

Calf Press - RI 90
315/4
360/4,4
405/4,4

Static Holds - RI 120
70x2/50 seconds, 42 seconds, 40 seconds

forgot to stretch.

not bad. everything was decent except for the hypers, I found it really hard to grasp the 35lb plate while doing them and my lower back was really getting stressed, so I decided to scratch the 5x4 on them and go with a 4x6.

Posted by: goob

Bombs away old chap, you certainly sent those foxes back to the den.

Spiffing undertaking old friend.

Posted by: Scarface30

Quote:

Originally Posted by goob

Bombs away old chap, you certainly sent those foxes back to the den.

Spiffing undertaking old friend.

lol, thanks man. I'll take that as a compliment. as for the foxes - sent them crying with their tail between their legs!

01-25-'08
Week 3 - Fullbody A

Bent Press - RI 150
35/4,4,4 each arm
40/4(right) 3(left), 4(right) 3(left)

Close Grip Lat Pulldowns - RI 150
125/4,4,4
135/3,3

Good Mornings - RI 150
95/4
105/4
115/4,4
125/4

BB Complex - 1st Round
Split Squat 60/5
OH Press 60/5
Hang Cleans 60/5
RDLs 60/5
Bentover Rows 60/5

RI 120

BB Complex - 2nd Round*PR
Split Squats 65/5
OH Press 65/5
Hang Cleans 65/5
RDLs 65/5
Bentover Rows 65/5

A) Cable Crunches
125/10,10
B) Cable Chops - RI 90
65/8,7

stretched.

very happy with this workout, found a decent way to do GMs so that they don't sit right on my spine

. also kind of funny because my lat pulldowns I was doing about my own weight, so it was getting hard to start off because I could almost hang from them

- AND weighed myself today, up about 3.5-4lbs from when I started

Posted by: katt

Nice to see you bumped up the weights on your 2nd round of your BB complex.... I was just about to call you a wussy.....

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

as for the foxes - sent them crying with my tail between their legs!

Great workout dude

, training seems to going well lately. Those complexes look insane.

Posted by: Scarface30

Quote:

Originally Posted by katt

Nice to see you bumped up the weights on your 2nd round of your BB complex.... I was just about to call you a wussy.....

lol hey now! yeah I thought I could, but I figure that is as high as I am going to go for a while seeing as though my hang cleans were getting rather sloppy.

Quote:

Originally Posted by Gazhole

Great workout dude

, training seems to going well lately. Those complexes look insane.

thank you sir. yeah it is going well, too bad my diet isn't really THE best, but better than it has been. I just have to keep my eye on those damn simple sugars, they are very sneaky sneaky sir.

Posted by: Scarface30

01-28-'08
Week 4 - Upper

Pullups - RI 150
BW+20/4,4
BW+25/4,3,3

Incline Uni-Lateral DB Press - RI 150
45/4 each arm
50/4,4 each arm
55/3, 2 each arm

DB Rows - RI 150
65/4 each arm
70/4,4 each arm
75/3,3 each arm

Dips - RI 150
BW+35/4,4
BW+45/4,3,3

Incline DB Shrugs - RI 90
2x50/6
2x55/6,6,5

stretched.

felt awesome in this workout, and was very surprised because my diet today was shit. not that I ate bad things just that I didn't really eat much at all because I was busy with a lab all afternoon. rowing - it is definitely my bread and butter, but is it weird if you feel DB rows in the lats too?

Posted by: DOMS

Powerful workout, man!

Posted by: SamEaston

Well, its all looking very serious in here!!

You're doing Split Squats now huh? What do you think of them? They really kill me, but in a good way!

Excellent weight you got going on with the Good Mornings young man! That is very tough - good on you!

Amazing DB rows there too, sheesh kebabs

Heavy or what

It's not weird to feel them in the lats if you pull them in quite low (as in towards your stomach instead of chest). I tend to do that when im getting tired.

Brilliant brilliant workouts mate. Just make sure you're eating enough cals and you'll be gaining lb's of lean muscle every week

Posted by: goob

Wow, your pull day is really strong, i've said this before, but its true.

The weighted pullups are awesome, do you do wide grip?

Posted by: Scarface30

Quote:

Originally Posted by DOMS

Powerful workout, man!

thanks man

Quote:

Originally Posted by SamEaston

Well, its all looking very serious in here!!

You're doing Split Squats now huh? What do you think of them? They really kill me, but in a good way!

Excellent weight you got going on with the Good Mornings young man! That is very tough - good on you!

Amazing DB rows there too, sheesh kebabs

Heavy or what

thanks Sam, yeah I don't fuck around - lol. I am really liking the split squats, almost more so than regular ones. I like em especially incorporated into the complex.

okay, that's good to know about the lats, I thought I might have been doing something wrong. and I made sure I had a decent supper with Cals, whole wheat spaghetti with meat and tomato sauce! YUM!

Quote:

Originally Posted by goob

Wow, your pull day is really strong, i've said this before, but its true.

The weighted pullups are awesome, do you do wide grip?

thanks Maestro goob. I love my pulling! -

that didn't sound good lol.

as for the dips, I am unsure. how wide is wide grip? I'd say the handles are about...20 inches apart.

Posted by: Scarface30

oh, and I forgot to write it but the 75x3 for DB rows was a PR

Posted by: Gazhole

Nice weight!

Also, split squats are brutal so total respect there, haha. Theyre one movement that could easily reduce you to tears, especially high reps. They just kill your quads so much :-S

Posted by: katt

Nice workout Scar... even without eating enough... bet that spaghetti will taste real good though!

Posted by: the other half

mmmmm spaghetti

Posted by: Scarface30

Quote:

Originally Posted by Gazhole

Nice weight!

Also, split squats are brutal so total respect there, haha. Theyre one movement that could easily reduce you to tears, especially high reps. They just kill your quads so much :-S

thanks Gaz. ooohhh yyeah! split squats are tough, I only do low reps and I'm beat afterwards, I finish them and think "shit, I have to do 4 more things in this complex!"

Quote:

Originally Posted by katt

Nice workout Scar... even without eating enough... bet that spaghetti will taste real good though!

thanks katt.

the spaghetti was delicious! just a question though, is whole wheat pasta like whole wheat rice? are you getting good grains when you eat it?

Quote:

Originally Posted by the other half

mmmmm spaghetti

lol, is was super! I didn't make the sauce though, every time my parents come in for a visit mom asks "need any spaghetti sauce?" I say yes, she brings in about 4 or 5 servings and I freeze it. quick and easy meal.

Posted by: Scarface30

01-29-'08
Week 4 - Fullbody B

DB Press - RI 150
60/4,4
65/4,3,2

Close Grip Seated Cable Rows - RI 150

105/4
115/4
125/4
135/4,3

Back Squats - RI 150
155/4
165/4
175/4
180/4
185/4

BB Complex - Round 1 & 2 - RI 120
Split Squats 65/5,5
OH Press 65/5,5
Hang Cleans 65/5,5
RDLs 65/5,5
Bentover Rows 65/5,5

Planks - RI 90
BW/64 seconds, 55 seconds, 44 seconds

stretched.

sooooo...my cable rowing really pissed me off. I was obviously not with it today mainly for the fact when I get there I like to do squats first. back racks were taken. then I resort to the cable rows - both machines were taken. then I get to use the bench for DB press. that went over well all for the fact that when I changed from the 60s to 65s I had to fend someone off from my bench in those 15 seconds I was gone...scavengers! needless to say I started with 105 thinking it was 115, and wondered why it was so light and didn't realize it was below my weight until the second set - that's my rant for this week.

oh, and I would have done 190 on the squats if I would have already known 185x4 was my PR.

Posted by: katt

Quote:

Originally Posted by Scarface30

the spaghetti was delicious! just a question though, is whole wheat pasta like whole wheat rice? are you getting good grains when you eat it?

My understanding is it's less refined, has more fiber, more beneficial..

I wouldn't sweat those rows... some days you're on it - some days you're not.. it'll be better next time.

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