Warning: Seismic Testing Zone [Forum Archive]

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Warning: Seismic Testing Zone

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Posted by: Scarface30

alright, that's good to know - thanks katt!

didn't workout today, went into the lab early to get a start on an assignment/lab - drawing/naming/describing fossils...NOT FUN! it's ridiculously boring.

will get to everyone's journals later tonight, and will be back in the gym tomorrow.

Posted by: goob

Definately don't sweat the roes, they're pretty impressive in my book.

Good squattage scarster

Posted by: Pylon

Quote:

Originally Posted by Scarface30

the spaghetti was delicious! just a question though, is whole wheat pasta like whole wheat rice?

Wheat rice? I've never heard of that. Is it a Canuck thing?

(We have whole grain rice, or brown rice...maybe it's the same....

)

Posted by: the other half

rows are tough, especially if you are using really good form and pinching the shoulder blades together at the end. either way, thats a good workout you had.

Posted by: Scarface30

Quote:

Originally Posted by goob

Definately don't sweat the roes, they're pretty impressive in my book.

Good squattage scarster

thanks goobster. yeah I was mainly just mad at myself for not realizing I was 20lbs under where I wanted to be on my first set.

Quote:

Originally Posted by Pylon

Wheat rice? I've never heard of that. Is it a Canuck thing?

(We have whole grain rice, or brown rice...maybe it's the same....

)

lol, I don't know if it is a Canuck thing or not. my sister asked me the same thing because I came home and said I bought "whole wheat rice" and she questioned me saying that it can't be right but I showed her the box, and so it says "whole wheat rice."

Quote:

Originally Posted by the other half

rows are tough, especially if you are using really good form and pinching the shoulder blades together at the end. either way, thats a good workout you had.

thanks OH, yeah I pinch as hard as I can get it. funny because you see a lot of people on the rowing machine with some crazy English just using their momentum to move the weights.

Posted by: Scarface30

oops, sorry Py...I just checked again and that's my bad...it's whole GRAIN, not whole wheat.

Posted by: Pylon

Quote:

Originally Posted by Scarface30

oops, sorry Py...I just checked again and that's my bad...it's whole GRAIN, not whole wheat.

Well there you go!

Can you get brown rice past there? I can get it in a couple of forms here. I like it. The Barilla plus is not bad either.

Posted by: Scarface30

02-01-'08
Week 4 - Lower

RDLs - RI 150
185/4
205/4,4
225/4
235/3*PR by 5 lbs

Lunges - RI 150
BW+80/4,4,4
BW+90/3,3*PR by 10lbs

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

Calf Press - RI 90
360/4,4
450/4,4

Static Holds - RI 120
2x75/50 seconds, 43 seconds, 41 seconds

forgot to stretch, but walked home - 20 minutes.

I almost walked out on this workout. got there and again both (my gym on has 2) squat racks were being used. one group of guys were doing squats, so cudos to them, the other guy...curls...with DBs...and the Oly bar...well that just pushed me over, I didn't mouth off at him, just grabbed my stuff and left. got to the locker room, calmed myself down, told myself I'd be more mad if I don't workout so I went back up and he was finished. so I set 2 PRs too

.

wow, second rant this week...I don't know what's gotten into me.

Posted by: goob

2 PR's and hes ranting away. Disgraceful behaviour scar, are you ever happy?

Just kidding. Yeah, that must be really annoyin to find some dickhead wasting time using equipment that he has no buisness using.

Still, good work on the RDL's and PR's.

Posted by: vortrit

Still doing a great job! Nice calf pressing. Nice everything!

Posted by: Scarface30

Quote:

Originally Posted by goob

2 PR's and hes ranting away. Disgraceful behaviour scar, are you ever happy?

Just kidding. Yeah, that must be really annoyin to find some dickhead wasting time using equipment that he has no buisness using.

Still, good work on the RDL's and PR's.

lol, yeah you're right goob, I should be more grateful. thanks though man, it felt great, I was definitely feeling those RDLs

Quote:

Originally Posted by vortrit

Still doing a great job! Nice calf pressing. Nice everything!

hey vort, good to see you around, and thanks!

Posted by: Scarface30

didn't get to the gym today, but I had a somewhat cardio/leg workout today. we went to Peggy's Cove, come tourist season it's a pretty popular spot, and went what we like to call here in Nova Scotia "bouldering." basically a huge spot to climb around on boulders right on the coast.

I'll post some pictures when I get them.

Posted by: DOMS

Quote:

Originally Posted by Scarface30

didn't get to the gym today

I hate you!

Posted by: SamEaston

Ooh, bouldering sounds like fun

Posted by: Scarface30

Quote:

Originally Posted by DOMS

I hate you!

b..but...but things seemed to be going so well...what did I do wrong?!

lol

Posted by: Scarface30

Quote:

Originally Posted by SamEaston

Ooh, bouldering sounds like fun

yeah since we really have no mountains here to climb (we have "hills" but they are a little too far away for a day thing) we go bouldering, because we have lots of coastline. actually when we were out for supper today I saw a fact that said Nova Scotia has 7440km of coastline!

here are some of the pictures, couldn't get too close for fear of dying. the rocks behind me stretched for several hundred metres in that direction, and a few kms in the other direction.

note: I am sporting quite the dirt-stache beard

Posted by: SamEaston

WOW Scar - those photos are gorgeous. It must be so great being able to get out and about in the great outdoors, i bet you could walk for miles and miles without seeing another person.

Me and my mates have just booked a week in the Lake District where we went walking a couple of months ago - it's going to be amazing! Tiring, but amazing

Posted by: katt

Wow, very scenic pic's Scar! How beautiful is that!

Posted by: Scarface30

Quote:

Originally Posted by goob

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

shit, sorry goob. I was just reading back over the last page or so and noticed you said pullups and NOT dips. so I change my answer to yes, I do wide grip pullups.

Posted by: goob

Quote:

Originally Posted by Scarface30

shit, sorry goob. I was just reading back over the last page or so and noticed you said pullups and NOT dips. so I change my answer to yes, I do wide grip pullups.

No worries. I was going to point it out, but I thought nevermind, give scar a break.

Good photos. Looks very cold and has that beauty you get with bleak, element ravaged places. You seem to love the outdoors lifestyle.

Posted by: Scarface30

thanks Sam, katt and goob. it is a really nice place if you like to see the ocean at it's best. on a lucky day in the summer you can sometimes see whales further out. that day there weren't too many people there, but come tourist season it's quite the hot spot.

I don't know if you guys remember/heard about the Swiss Air Flight 111 tragedy, but just a few miles away from there is where the plane crashed into the ocean. we also went to see the monument they erected, and when I was there I just had this sombre feeling come over me.

Posted by: SamEaston

Yeah, i know what you mean.

One of the peaks we climbed in England has an almost sheer side to it, and when we got to the top there was a little white wooden cross stuck into the ground a little way down, just before the real edge of the cliff. I was wondering what it was for, although i guessed it was a memorial to someone who had jumped/fallen off, then i heard someone say that a woman fell to her death last year at that point and the cross marks the spot where her dog sat and waited for her.

So sad

Posted by: PreMier

damnit.. when you preface that you got the dirty beard/stache then its hard to make fun.

that place is pimpin

Posted by: Pylon

nice pics

Posted by: goob

^^^Why are you standing half naked in a Graveyard?

Posted by: the other half

he was probably in search of a nice tux to wear.

Posted by: the other half

ok where to start.
great workouts

, cool pics

, sad stories

, this journal has it all.

Posted by: PreMier

Quote:

Originally Posted by goob

^^^Why are you standing half naked in a Graveyard?

its my moms back yard.. and i was going for this:

why, whats it to ya?

Posted by: SamEaston

Quote:

Originally Posted by the other half

ok where to start.
great workouts

, cool pics

, sad stories

, this journal has it all.

and now near-naked men

Scar's journal just got a whole lot more popular with the ladies

Posted by: goob

Quote:

Originally Posted by PreMier

its my moms back yard.. and i was going for this:

Just wondering. it looked like you were up to something.

Posted by: Scarface30

Quote:

Originally Posted by the other half

ok where to start.
great workouts

, cool pics

, sad stories

, this journal has it all.

thanks OH. what can I say, I do it for you guys.

Quote:

Originally Posted by SamEaston

and now near-naked men

Scar's journal just got a whole lot more popular with the ladies

Scar is always popular with the ladies

lol

Posted by: Scarface30

02-04-'08
Week 5 - Upper

Pullups - RI 90
BW/8,8,8,8

Incline DB Press - RI 90
35/8 each arm
40/8 each arm
45/8 each arm, 7 each arm

DB Rows - RI 90
55/8,8
60/8,7

Dips - RI 90
BW+15/8,8
BW+20/7,6

Incline DB Shrugs - RI 90
2x55/8,8,8,8

stretched.

happy with this one.

Posted by: katt

You should feel good after that one Scar -

Awesome all the way around!

Posted by: Gazhole

Quote:

Originally Posted by goob

Just wondering. it looked like you were up to something.

Is that danny on the left there?

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

02-04-'08
Week 5 - Upper

Pullups - RI 90
BW/8,8,8,8

Incline DB Press - RI 90
35/8 each arm
40/8 each arm
45/8 each arm, 7 each arm

DB Rows - RI 90
55/8,8
60/8,7

Dips - RI 90
BW+15/8,8
BW+20/7,6

Incline DB Shrugs - RI 90
2x55/8,8,8,8

stretched.

happy with this one.

Really good performance there dude, your weights are looking really good

Posted by: goob

Yeah, what he said^^^. Looking great scar, this program seems to be working well for ya.

Posted by: goob

Quote:

Originally Posted by Gazhole

Is that danny on the left there?

Yeah I think so. Who would have guessed that Premier is actually a necromancer.

Posted by: Scarface30

Quote:

Originally Posted by Gazhole

Is that danny on the left there?

lol the undead version.

that pic looks like P is in a crappy 2-D video game slaying demons with a glowing orange ball and wearing boxers.

Posted by: Scarface30

Quote:

Originally Posted by katt

You should feel good after that one Scar -

Awesome all the way around!

thanks katt. I was more so pleased with my pullups. I don't know what it is with me and pullups but they are like my undying love in exercise form.

Quote:

Originally Posted by Gazhole

Really good performance there dude, your weights are looking really good

thanks Gaz. the simple progressive overload template has been working extremely well for me so far

Quote:

Originally Posted by goob

Yeah, what he said^^^. Looking great scar, this program seems to be working well for ya.

thank you sir, yeah I am really liking the fruits of my labour. as simple as progressive overload periodization is I highly recommend it.

something very similar to what Witch has set up for you, isn't it?

Posted by: goob

Quote:

Originally Posted by Scarface30

If I'm bieng honest, i'm not entirely sure of Witch';s program, I don't know enough. It does seem to fit that description, but I do know one thing, it's damn hard = good and effective in my book.

Posted by: PreMier

i shall forever go down in 2D video game history, just like duke nukem!

Posted by: SamEaston

Nice workout Scar - especially the pullups and weighted dips. Are you planning on adding weight to the pullups anytime soon?

Posted by: Scarface30

Quote:

Originally Posted by SamEaston

Nice workout Scar - especially the pullups and weighted dips. Are you planning on adding weight to the pullups anytime soon?

thanks Sam.

as for the weighted pullups, my rep goal for the next 2 weeks is 8 reps so I probably wont be adding any weight to them yet. my next rep goal is 3 reps, so I'll be adding weight to those.

Posted by: Scarface30

02-05-'08
Week 5 - Fullbody B

Back Squats - RI 90
135/8,8
155/8
165/7

Seated Cable Rows - RI 90
105/8,8
110/8,7

DB Press - RI 90
2x45/8
2x50/8,8
2x55/6

BB Complex - Round 1 & 2 - RI 120
Split Squats 65/5,5
OH Press 65/5,5
Hang Cleans 65/5, failed on the 4 rep of the second round of these.

RDLs 65/5
Bentover Rows 65/5

Planks - RI 90
BW/75 seconds, 55 seconds, 52 seconds.

forgot to stretch.

so I was completely into it first going off I nailed my squats, didn't plan on doing 165, but I got 7 reps out of them. once I got to the BB complex, it just killed me. I failed on the second round of hang cleans which pissed me off a little bit. I did set the bar down, and eventually finished the complex, but that doesn't really count as a complex.

I'll get to everyone's journals when I can, I have quite a bit of work tonight.

Posted by: the other half

we will be waiting.

some day we will do things likes planks, crunches, etc. i hope.

good workout.

Posted by: Pylon

Nice work, Scar!

Posted by: Scarface30

thanks OH and Py.

haven't really been working out the last few days. I know it's only a few but lately I just feel bummed out about going/getting to the gym. it's for a couple reasons really, but the most significant ones are I have come to realize that when I don't go I get a hell of a lot of school work finished/finished a few days in advance, and the times I actually have time to go are rather inconvenient for me. it's really weird for me because I always looked forward to going but not so much anymore

. maybe I'll take another few days off and see how I feel.

Posted by: goob

Great workout scar. Those hang cleans are a bitch ain't they?

Posted by: DOMS

Solid workout, Scarface!

Sucks about the hangs, but you'll hit them soon. And great squats!

Posted by: DOMS

Quote:

Originally Posted by PreMier

i shall forever go down in 2D video game history, just like duke nukem!

"Hmm, I don't have time to play with myself."

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

haven't really been working out the last few days. I know it's only a few but lately I just feel bummed out about going/getting to the gym. it's for a couple reasons really, but the most significant ones are I have come to realize that when I don't go I get a hell of a lot of school work finished/finished a few days in advance, and the times I actually have time to go are rather inconvenient for me. it's really weird for me because I always looked forward to going but not so much anymore

. maybe I'll take another few days off and see how I feel.

Is it possible to keep going to the gym, but at a reduced frequency?

Posted by: PreMier

your worse than me! make the damn decision and do it or dont!

sorry that was kinda harsh, im on one today

Posted by: Scarface30

Quote:

Originally Posted by goob

Great workout scar. Those hang cleans are a bitch ain't they?

thanks goob. yeah the hang cleans are killer, but I am really liking them. a new movement for me, well since I started the complex, but a movement I am liking more and more. form is starting to become better for me too.

Quote:

Originally Posted by DOMS

Solid workout, Scarface!

Sucks about the hangs, but you'll hit them soon. And great squats!

thanks man. yeah hopefully I'll hit them next time, I was very pleased with my squats though.

Posted by: Scarface30

Quote:

Originally Posted by Triple Threat

Is it possible to keep going to the gym, but at a reduced frequency?

yeah, that is definitely something I might have to look into. something like I was doing before with an horizontal, vertical and 1 lower day.

Quote:

Originally Posted by PreMier

your worse than me! make the damn decision and do it or dont!

sorry that was kinda harsh, im on one today

lol no worries man. I gotta stop fucking around and figure something out. new routine maybe? I am not sure. TT made a good point though, so I'll take that into account.

Posted by: the other half

sometimes the mental fatigue is just as bad as the physical. just do what you know is best for you. the gym will always be there but you dont want to be in school 5 years from now.

at least enjoy the weekend.

Posted by: Pylon

Get the school stuff done now. You'll be glad later.

Posted by: SamEaston

I think it's really difficult to juggle school work and gym time, especially when you have classes and things to attend. You've really made great progress though and hats off to you for sticking with both things for so long - but sometimes you just have to accept that your workouts must come second to your study.

Is it possible to put together some kind of maintenance routine, say full body, that you could do twice or three times a week, that only takes 30 mins? That way you're maintaining the weights and muscle you've worked to hard to build up, but you're saving time and mental effort too.

Just a thought Scar, i know its tough mate, believe me i've been there. Hang on in there son, you'll come out the other side soon enough

Posted by: katt

Yeah even if you just do a couple things at the gym,, it's great for the mind! I get kinda grumpy if I don't workout for a while..

Posted by: goob

Scar- try two fullbody days if you can only make that. Just go simple and use heavy compound movements only. In and out, won't take long.

Alternatively, at home do body weight stuff with extreme low RI's-

Pushup mix
Hindu's x 10
Clap pushups
-rest 20-40 secs-
burpees x 10
box jumps (just jump as high as poss, bringin knees up) x 10
-rest 20-40-
crunches x 20
reverse crunches x 20
-rest 20-40-
handstand pushups
etc.....

Rest for 3-4 mins, repeat)

Something like that. Not great, but it'll tide you over until you have more time.

Posted by: Gazhole

Maybe you need to totally rethink your training and find some sort of setup that really gets you psyched up for the gym. Something fun and new.

Make some crazy brutal workout using supersets or trisets and fit something in a half hour.

I feel you on the schoolwork stuff, it piles up sometimes, doesnt it? I do think training relieves some of that stress for me, though, if you can fit it in.

Posted by: Scarface30

you guys are great

thanks for all the ideas...I am contemplating MAYBE a 3 day split, but will more than likely go with a 2 day fullbody. my goal now is to get bigger, which I have gained 5-6lbs since the beginning of the semester, BUT 2 fullbodies probably wont give me enough volume but for the situation I am in now it'll probably be the best I can do.

also like Gaz had mentioned I might have to completely rethink my training, find something new.

also for the time being going to take OH's advice and enjoy the weekend. Hockey Day in Canada = 3 hockey games all day = sweet!

Posted by: Scarface30

so I have come up with a 2 day fullbody split. I am considering also doing a day of cardio/core/grip work too, but probably, as much as I hate doing it, on a Saturday.

Fullbody A

A) Squats 5x4 150RI

A) Tbar Rows 2x10
B) 1 legged RDL 2x10 RI 60

A) Pullups 3x6
B) Hang Cleans 3x6
C) DB Rows 3x6 RI 90

Fullbody B

A) RDLs 5x4 RI 150

A) Dips 2x10
B) Hyperextensions 2x10 RI 60

A) Standing OH Press 3x6
B) Lunges 3x6
C) Bench Press 3x6 RI 90

compliments? complaints? anything you guys might change? add? lose? I don't know what I'll do for periodization, that is the only thing. I might just rotate the rep scheme every 2-3 weeks or so, although that's a pretty half-assed job of periodization.

my cardio day (yes only 1) will consist of jumping rope for 20-25 minutes along with some core work and grip work.

if my addition is correct with the above layout of the fullbody workouts I should only be in the gym a maximum of 20-22 minutes adding the RIs at the end of each set + some extra time to complete the sets.

Posted by: Scarface30

I actually have a question, lol.

since I am only doing this twice a week, do you think it would hurt to throw in another set on the supersets of each workout? so instead of 2x10 it would be 3x10.

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

I actually have a question, lol.

since I am only doing this twice a week, do you think it would hurt to throw in another set on the supersets of each workout? so instead of 2x10 it would be 3x10.

Try a week without those extra sets and see how you feel. For me the difference between a great session and burning out can be a few extra sets. Its all cumulative.

That looks pretty good though, its similar in concept to what im gonna be doing actually - fullbody only 2x a week but pretty damned intense when im actually in there.

It looks good to me, if you switch up the rep ranges every fortnight you should get a good 6 weeks out of it before your next week off.

One thing i would say though, is it wise to put hang cleans that late in the session in the middle of a triset? Theyre a pretty ballistic and coordinated movement, wont you want to be fresh for those?

Posted by: Witchblade

Those are some badass trisets.

I know what you mean about the motivation. I'm in the same boat, but I'm forcing myself to go. I'm doing a program which I'd dub "Max Efficiency Training" or maybe "Strength training for lazy fucks", depending on whether you think the glass is half full or empty. Are you sure you're not overreaching BTW?

Posted by: Scarface30

Quote:

Originally Posted by Gazhole

One thing i would say though, is it wise to put hang cleans that late in the session in the middle of a triset? Theyre a pretty ballistic and coordinated movement, wont you want to be fresh for those?

that is very true. maybe I'll switch some stuff around so I'll be doing them earlier on in the workout. the reason why I had them there is because 1) I didn't take into account how tough thy were and 2) I had them paired with other workout equipment that was close by because if not people have a tendency to steal yours if you're not standing by it the whole team. thanks for pointing that out though

Quote:

Originally Posted by Witchblade

Those are some badass trisets.

I know what you mean about the motivation. I'm in the same boat, but I'm forcing myself to go. I'm doing a program which I'd dub "Max Efficiency Training" or maybe "Strength training for lazy fucks", depending on whether you think the glass is half full or empty. Are you sure you're not overreaching BTW?

lol, hey whatever you want to call it but the best time that can be spent in the gym is the most efficient time.

I was thinking the same about overreaching, but the only sign of it would be the lack of motivation. I sleep well for the most part, and I have been making strength and size gains too (hopefully muscle gains, I don't have anything to measure BF%). but yeah, overreaching was definitely in the back of my mind.

Posted by: SamEaston

Nice layout on the program Scar! I like how you know exactly how long it should take you, that should keep you on track if you only have half an hour to work out.

Cool mate, hope it works for you. When you gonna start?

Posted by: the other half

Quote:

Originally Posted by katt

Yeah even if you just do a couple things at the gym,, it's great for the mind! I get "really bitchy" if I don't workout for a while..

Posted by: the other half

if you get in and out as fast as you say you are going to, your heart rate will be plenty high to be considered a cardio session. good luck.

also what do you think of the RICHARD ZEDNIK freak accident.
thats scary. kinda suprised it doesnt happen more often.

Posted by: Triple Threat

Your new workout looks like legs plus upper body pull (A) and legs plus upper body push (B). Is this what is intended?

Posted by: Pylon

Quote:

Originally Posted by the other half

also what do you think of the RICHARD ZEDNIK freak accident.
thats scary. kinda suprised it doesnt happen more often.

Freaky. I've heard he's doing good. I seem to recall this happening once in all the years I've been watching. He's lucky.

Posted by: Scarface30

Quote:

Originally Posted by SamEaston

Nice layout on the program Scar! I like how you know exactly how long it should take you, that should keep you on track if you only have half an hour to work out.

Cool mate, hope it works for you. When you gonna start?

thanks Sam. that is my rough estimate with all the proper RIs added together + some extra time to complete the sets. hopefully going to to start tomorrow

Quote:

Originally Posted by Triple Threat

Your new workout looks like legs plus upper body pull (A) and legs plus upper body push (B). Is this what is intended?

yeah, I kind of geared it like that. I am thinking about changing it to an all vertical upper + legs one day and an all horizontal upper + legs the next mainly for the reason that my over all pushing is not great so doing all the pushing in one day, something will definitely give.

Posted by: Scarface30

Quote:

Originally Posted by the other half

if you get in and out as fast as you say you are going to, your heart rate will be plenty high to be considered a cardio session. good luck.

also what do you think of the RICHARD ZEDNIK freak accident.
thats scary. kinda suprised it doesnt happen more often.

thanks OH, I am hoping it'll take me that short amount of time, hard to say right now.

that is insane what happened to Zednik, scary and yes definitely a freak accident. he was just circling behind the net, and BAM!

Jokinen was interviewed afterward and some reported asked "so how do you feel about this incident?" Jokinen just stared at him and said "how the fuck do you think I feel?!" like seriously, what kind of lame-ass question was that?

Quote:

Originally Posted by Pylon

Freaky. I've heard he's doing good. I seem to recall this happening once in all the years I've been watching. He's lucky.

yeah, it seems like I remember something else happening of that nature but I can't recall for sure. last time I heard they said he was in stable condition, he is really lucky.

Posted by: Scarface30

02-12-'08
Fullbody A

Squats - RI 150
155/4
165/4
175/4
185/4
190/3*PR by 5lbs

Triset - RI 105
A) Bench Press - 135/6,6,6
B) Lunges - BW+70/6,5,5
C) DB Rows - 60/6,6,5

Superset - RI 60
A) T-Bar Rows - 90/10, 110/10
B) 1-Legged RDLs - BW/10,10 each leg

sooo..that was tough, I wont lie. felt good though. a buddy of mine who is a regular gym goer at the same time as me tried to convince me that I wouldn't get enough done in those 25 minutes, said how it was a waste of my time to only be in the gym that long. kind of made me mad because I was thinking "if you only saw what I will be doing..."

diet was bad today, only for the fact I went about...5.5 hours without eating. working on a lab. spaghetti now though!!!

I'll get around to everyone's journals after I eat and have a little nap...I am friggin tired!

Posted by: Gazhole

Fucking hell, thats a hellalotta density right there...shit, that must have taken a good few litres of sweat out of you, that looks nuts.

I like it!

Posted by: goob

Oh yes, liking that scar. It seems your upping the mantle a fair bit, welcome to the world of pain!!!

Posted by: the other half

i didnt know that we went to the gym for pain? now i know what we have been doing wrong this whole time.

great job on the lunges.

i dont like them, cause 2 days later it hurts to try and sit on the shitter.

Posted by: vortrit

Looks like the workouts are going well!

Posted by: SamEaston

I can't believe you did all that in 25 minutes. Christ, no wonder you were knackered!

Those Squats are getting heavy mate - i remember when you and me had that conversation about increasing our squat capacity because it was so crap in comparison to our calf raises, do you remember? You've come a long way since then

Posted by: Scarface30

Quote:

Originally Posted by Gazhole

Fucking hell, thats a hellalotta density right there...shit, that must have taken a good few litres of sweat out of you, that looks nuts.

I like it!

thanks Gaz. the bench/lunges/DB rows really got the heart pumping.

Quote:

Originally Posted by goob

Oh yes, liking that scar. It seems your upping the mantle a fair bit, welcome to the world of pain!!!

thanks goob, I try to up this so-called "mantle" every so often.

Quote:

Originally Posted by the other half

i didnt know that we went to the gym for pain? now i know what we have been doing wrong this whole time.

great job on the lunges.

i dont like them, cause 2 days later it hurts to try and sit on the shitter.

lol, I hear that OH. I find stairs to be your worst enemy also once the DOMS from lunges sets in.

Quote:

Originally Posted by vortrit

Looks like the workouts are going well!

thanks vort.

Quote:

Originally Posted by SamEaston

I can't believe you did all that in 25 minutes. Christ, no wonder you were knackered!

Those Squats are getting heavy mate - i remember when you and me had that conversation about increasing our squat capacity because it was so crap in comparison to our calf raises, do you remember? You've come a long way since then

thanks Sam, yeah I was very happy with my squats. I don't really want to go too much heavier since I have a rather small to average frame size, it probably wont be good in the future.

as for that conversation, I do remember that. I think we've both done very well with that, albeit your's are front squats (which I would end up killing myself while doing them!) I calculated my 1RM to be about 208 or something like that, which I am rather pleased with considering I only really started doing squats less than a year ago and I started off at less than 140.

Posted by: Scarface30

no workouts at all the past 4 or 5 days. I am just hanging low for a while, not really in the working out mood. this coming week I have a couple assignments due, a couple of labs, and a couple of midterms. I am trying my hardest to plan my time better so maybe I can get to the gym in the evenings. I haven't quit, I am just in hiatus for a while

Posted by: SamEaston

The work's more important at the moment, but you won't be staying away from the gym for long, especially with that rise in Squattage - from 140 to 208?? Mate, that's brilliant. No wonder you're chuffed with that.

Do you have long to go before you're finished uni completely?

Posted by: PreMier

everything will work out.. it always does

Posted by: vortrit

School can be a pain in the ass, but it's important these days if you want to make good money. Luckily, I've been finding time to workout.

Posted by: katt

That's a good choice Scar... we'll be here when you get back..

Posted by: Pylon

Keep the diet clean and you'll be fine.

(Easier said than done, I know...)

Posted by: Gazhole

You fucking slacker.

J/k you know its the right decision to make, man

Posted by: Scarface30

Quote:

Originally Posted by SamEaston

The work's more important at the moment, but you won't be staying away from the gym for long, especially with that rise in Squattage - from 140 to 208?? Mate, that's brilliant. No wonder you're chuffed with that.

Do you have long to go before you're finished uni completely?

well right now this is my last week before spring break, so that'll be a nice week to relax and try to get a little bit a head of the academic-game. then it is 4 weeks in March, a few extra days in April, finals and I am finished around mid-April!!

Posted by: Scarface30

just read an article on the Westside form of training. seems very intriguing to say the least...Westside mixed with some sort of linear periodization might be interesting...

Posted by: Pylon

Never tried it, but I've heard good things.

Posted by: Scarface30

for the time being, I think I am just going to do a pull/legs/push. tried one before but only for a short time. it suits my time better, and also able to add in a short cardio day.

I think the time off what kind of what I needed, because I am rip-roaring ready to get back to the gym. I also decided to get to the gym in the morning before classes. you guys are probably thinking why I just didn't do that to begin with, well in all honesty...I HATE MORNINGS! I do all I can to get my ass ready and to class on time.

here is something I am thinking, with a little inspiration from my man Gaz

Upper A

A)Supine Rows 4x6
B) Pullups

T-Bar Rows (the crazy way Gaz is doing with the 9 reps with your 6RM)

Lower

RDLs 3x6

Split Squats 3x6

Hang Cleans 2x8

Hyperextensions 2x8

Upper B

A) Standing OH BB Press 4x6
B) Bench Press

A) Dips (again the crazy setup Gaz is doing)

I think I am also going to go on Saturday (which I wasn't a huge fan of either) for some cardio (which is really needed) grip work, and core work...MAYBE calves, but I am going to be jumping rope so calf work might not be needed.

also looking to add in an extra isolation movement at the end of both upper days (which is technically a push/pull split). decided to venture into the lower rep range, not really low, but lower than I was previously doing, into the 6 rep range.

as for periodization, not too sure...quite possibly linear for a change, but I am unsure how that works, so have to look that up.

Posted by: Scarface30

I AM BACK!

after a week off, which is what I think was needed, I started back up today. mornings suck, but one advantage is that there are not many people at the gym

02-20-'08 - Lower

RDLs 155x6, 175x6, 185x6, 195x5
Split Squats 95x2x6, 105x2x6*PR
Hang Cleans 75x2x7*PR
Hyperextensions BW+25x2x8

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

so, split squats are brutal! hang cleans are tough as shit! very happy with this workout. was trying for 2x8 on the hang cleans, but just couldn't pull it off.

Posted by: Pylon

Nice work. Hang cleans are tough to get, especially as they get heavy. It's easy to really blow the form.

I love using light hang cleans and OH squats for warm ups.

Posted by: goob

Quote:

Originally Posted by Scarface30

I AM BACK!

after a week off, which is what I think was needed, I started back up today. mornings suck, but one advantage is that there are not many people at the gym

Mornings are hellbent evil. Still, a good return, low volume but heavy weight = effective but and time efficient.

PR's to boot. Good job scar.

Posted by: the other half

what time did you get to the gym?
i cant workout after being at work all day long. plus first thing in the morning i have a lot more energy.
good looking workout.

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

just read an article on the Westside form of training. seems very intriguing to say the least...Westside mixed with some sort of linear periodization might be interesting...

Thinking about powerlifting are we?

There seems to be a higher than usual interest in it lately. Check out the journals of PeteTheGreek, DLDave, soxmuscle and stubborngrl.

There's also many, many articles on the internet. Just google "Westside Training" and start reading.

Posted by: Scarface30

Quote:

Originally Posted by Pylon

Nice work. Hang cleans are tough to get, especially as they get heavy. It's easy to really blow the form.

I love using light hang cleans and OH squats for warm ups.

thanks Py. I underestimated the hang cleans, but I am sore in many different places from them today, most noticeably my traps...is that a weird thing?

Quote:

Originally Posted by goob

Mornings are hellbent evil. Still, a good return, low volume but heavy weight = effective but and time efficient.

PR's to boot. Good job scar.

thank you goobster. mornings are the devil, although when I was at home (not living in the city) mornings weren't so bad because you could get up (in the summer at least) birds chirping, a cool breeze, absolutely no one else around and go for a run, or walk or whatever.

Quote:

Originally Posted by the other half

what time did you get to the gym?
i cant workout after being at work all day long. plus first thing in the morning i have a lot more energy.
good looking workout.

you'll laugh when I tell you this, but I am in the gym at around 8:30 or 9. I know, I know - hardly early at all, but I am a night owl so I like staying up late which doesn't go well with having to get up at 7...I now give you permission to make fun. honestly, yesterday between my hand cleans sets I couldn't stop yawning...makes you think that other people are thinking "wow, he must be hard at it..."

Quote:

Originally Posted by Triple Threat

Thinking about powerlifting are we?

thanks TT. yeah I've been browsing soxmuscle's journal now for a while actually and really like the looks of his workouts. I don't like however the low amount of back work that seems to be common with Westside, but I guess I could switch it around someway.

Posted by: katt

Hi Scar...

Glad you enjoyed your time off.. sometimes you just gotta do it..

Posted by: Pylon

Quote:

Originally Posted by Scarface30

thanks Py. I underestimated the hang cleans, but I am sore in many different places from them today, most noticeably my traps...is that a weird thing?

Nah. When done right, even your hair will hurt the next day.

Posted by: the other half

what if youre bald?????????

Posted by: Pylon

It will hurt so much, you'll swear you still had hair.

Posted by: Scarface30

Quote:

Originally Posted by katt

Hi Scar...

Glad you enjoyed your time off.. sometimes you just gotta do it..

thanks katt. sometimes it is exactly what you need, some good R+R.

Quote:

Originally Posted by Pylon

Nah. When done right, even your hair will hurt the next day.

Quote:

Originally Posted by the other half

what if youre bald?????????

Quote:

Originally Posted by Pylon

It will hurt so much, you'll swear you still had hair.

Upper B - 02-22-'08

A) Bench Press 135x3x6, 145x5
B) Standing OH BB Press 60x2x6, 65x2x6,5
Dips BW+25 3+extreme pain in my shoulder
DB Lateral Raises 15x2x10

didn't stretch. very disappointed with this workout. everything was going fine until the dips. a very sharp pain shot through my armpit and through my shoulder joint, causing my right arm to buckle. I don't know what happened because when I tried again, as soon as I was a that top of the movement it happened again (yes, I was dumb enough to try again). I still did lateral raises which didn't both my shoulder at all.

Posted by: Pylon

Sounds like it might have tweaked you pec a little. I did that once in high school on the parallel bars. (Yeah, our gym classes were filled with excitement.

) It sucked. Hope it's nothing serious.

Posted by: SamEaston

Hey mister, hows things?

Hope this injury isn't serious??

I know what you're saying on the yawning thing. I yawn my head off between sets, its crazy! But someone told me once that it's because all the oxygen leaves your brain and goes to your muscles, so you start to yawn to take more oxygen in. That made sense to me, no oxygen in my brain - when someone comes up to me inthe gym and starts asking me stuff i just can't think clearly, especially if i've been working out hard just beforehand. I have to go 'Sorry, im suffering from a lack of oxygen to the brain. I'll have to come and speak to you later.'

That normally gets rid of them

Posted by: katt

That sucks Scar..

Maybe we should have an "injury" thread in the journals.. I bet it would keep going for a long time .. lol

Posted by: PreMier

i dont know why people do dips anyway.. they are very hard on the shoulder girdle. hope your alright

Posted by: Scarface30

Quote:

Originally Posted by Pylon

Sounds like it might have tweaked you pec a little. I did that once in high school on the parallel bars. (Yeah, our gym classes were filled with excitement.

) It sucked. Hope it's nothing serious.

sounds better than some of our days. for a few classes we'd sit and watch a 1970's video on certain things I forget at the moment, but it wasn't very physical!

Quote:

Originally Posted by SamEaston

Hey mister, hows things?

Hope this injury isn't serious??

I know what you're saying on the yawning thing. I yawn my head off between sets, its crazy! But someone told me once that it's because all the oxygen leaves your brain and goes to your muscles, so you start to yawn to take more oxygen in. That made sense to me, no oxygen in my brain - when someone comes up to me inthe gym and starts asking me stuff i just can't think clearly, especially if i've been working out hard just beforehand. I have to go 'Sorry, im suffering from a lack of oxygen to the brain. I'll have to come and speak to you later.'

That normally gets rid of them

that yawning/lack of oxygen to the brain makes a lot of sense actually. I find on the higher intensity exercises like squats and hang cleans is when it happens. as for the "injury" I don't think it's anything too serious where as it hasn't bothered me since, but I haven't gone to the gym since then either. I went home for a few days over my spring break and the gym is inconveniently 20-25 minute drive away, plus 10$ for a day pass just to workout out for 30-45 minutes, not worth it. back in Halifax now so hopefully get to my gym here tonight.

Quote:

Originally Posted by katt

That sucks Scar..

Maybe we should have an "injury" thread in the journals.. I bet it would keep going for a long time .. lol

lol

yeah there seems to be quite a few people around battling injuries or completely out from an injury.

Quote:

Originally Posted by PreMier

i dont know why people do dips anyway.. they are very hard on the shoulder girdle. hope your alright

I can understand why they are hard on the shoulder. I find sometimes I'll wake up in the middle of the night and if I am directly lying on my shoulder it will hurt so bad, and I've been doing that lately so maybe that is the reason why?

how are you doing with your cracked ribs?

Posted by: PreMier

ribs are about 98%. i cant feel them unless i put quite a bit of pressure on them, i have been back in the gym consistant for a few weeks now. i will update my journal in a few weeks after i finish the adrenalean product test.

for triceps i would do CG bench or skull crushers or something.. i dont think i will ever do weighted dips again. i pulled a muscle in my back/neck once from doing them

Posted by: goob

Just put the injury down as 'rest' for a while, you'll come back much stronger - "every cloud...." and all that jazz....

Posted by: the other half

glad to see you back. how was the break?

Posted by: Pylon

Heya!

Any of your teams make moves at the deadline? We dropped a couple of guys (Salvador and Backman), not much in return.

Posted by: Scarface30

Quote:

Originally Posted by PreMier

ribs are about 98%. i cant feel them unless i put quite a bit of pressure on them, i have been back in the gym consistant for a few weeks now. i will update my journal in a few weeks after i finish the adrenalean product test.

for triceps i would do CG bench or skull crushers or something.. i dont think i will ever do weighted dips again. i pulled a muscle in my back/neck once from doing them

yeah, I might give them a try once more, see how it feels. I just find, personally, nothing hits my tris harder than dips. I can't do skullcrushers because it fucks up my elbows, so if dips fail me I'll switch to CG bench.

Quote:

Originally Posted by goob

Just put the injury down as 'rest' for a while, you'll come back much stronger - "every cloud...." and all that jazz....

I don't know if it is necessarily an injury seeing as today was decent, but something weird happened. oh and thanks for the saying because it finally makes sense to me!!

Quote:

Originally Posted by the other half

glad to see you back. how was the break?

thanks OH. I am still on "break" I just went home for a few days with mom and dad. I say "break" because I'll still be spending most of it studying and at school

Quote:

Originally Posted by Pylon

Heya!

Any of your teams make moves at the deadline? We dropped a couple of guys (Salvador and Backman), not much in return.

well Jersey picked up, from the Blues, Salvador so that's a good addition for them. Ottawa picked up LaPointe from Chicago who is a veteran leader and some more grit they need. I was hoping they would have dealt Emery...what a bum...

Posted by: Scarface30

02-28-'08 - Upper A

A) Supine Rows
BW/6,6,6,6
B) Pullups - RI 1:45
BW/6,5,4,4

weak

T-Bar Rows @ 105lbs - RI 1:45 (+ = 10 second mini RI)
3+3+3
3+3+3
3+3+3

A) Bentover Laterals
15lbsx2/10,10
B) DB Shrugs - RI 1:00
65lbsx2/10,10

Cable Crunches - RI 1:00
115/10
125/10,10

walked to the gym (bussed home though) - 20 minutes.

this workout was bitter-sweet. sweet as it was a good workout, bitter as my pulling has dropped considerably. supersetting 2 pulling movements KILLS the biceps, all those people do bicep curls...superset pulling movements! I'm hoping that is why my pullups were down. everything was good.

the crazy S-Time thing Gaz is doing, that's what I did for my T-Bars...worked great!

Posted by: goob

Great workout scar, those pulls are not to be quaffed at. Do you do them wide grip?

Also, that crunching is mad. mad I tell ye...

Posted by: Archangel

Excellent w/o BRother Scar, how is the injury feelin now??? How far down do you go, I only go down to where my upper arms are parallel with the ground, my partner tells me when to stop, and with a bum shoulder I have been ok to do them periodically, just be safe and smart my Friend!!!

Posted by: Scarface30

Quote:

Originally Posted by goob

Great workout scar, those pulls are not to be quaffed at. Do you do them wide grip?

Also, that crunching is mad. mad I tell ye...

thanks goob. I guess I was a little disappointed because pulling is my fortay (sp?). as for the pullups, I did the first 2 sets with a narrow grip (shoulder width or so apart) and the next 2 sets wider grip (a little further than shoulder width)

Quote:

Originally Posted by Archangel

Excellent w/o BRother Scar, how is the injury feelin now??? How far down do you go, I only go down to where my upper arms are parallel with the ground, my partner tells me when to stop, and with a bum shoulder I have been ok to do them periodically, just be safe and smart my Friend!!!

thanks Arch! how are you doing?

I haven't tested the shoulder out yet this week with any pushing movements, quite possibly on Sunday will I see how it is. I go to parallel on the dips too. I'm hoping it was maybe just a freak thing that will only happen once..have my fingers crossed!

Posted by: Scarface30

02-29-'08 - Lower

RDLs - RI 1:45
155x6
175x6
185x6
200x6

Split Squats - RI 1:45
95x2x6
105x2x6

Hang Cleans - RI 1:45
75x8
75x7

Hyperextensions - RI 1:45
BW+25x2x8

Calf Press - RI 1:00
360x3x8

walked to and from the gym - 20 minutes each way.

first time in a while I went to the gym in the evening and for good reason. was a little, not stressed out, but annoyed at my sister. I live with her and she has just recently started seeing this guy who seems like a good guy, but she is acting different in ways that I have almost can't believe it is my sister. anyway that was fueling this workout, and I busted through it and was really happy with my RDLs, I think I could have gone even higher.

Posted by: SamEaston

great RDL's and brilliant Split Squats

I think im going to add RDL's to my next program. They seem to be in fashion at the moment

Posted by: goob

Quote:

Originally Posted by Scarface30

Nice. I like to mix them up too, CG is much easier than WG, once I've exhausted WG, I move to CG to blitz my back.

Awesome calf pressing, really high numbers. Good job.

Posted by: Scarface30

Quote:

Originally Posted by SamEaston

great RDL's and brilliant Split Squats

I think im going to add RDL's to my next program. They seem to be in fashion at the moment

thanks Sam. I was happy with my RDLs, I've never repped out 6 with 200 before. I like them better than SLDLs because I find that SLDLs work the lower back too much.

Quote:

Originally Posted by goob

Nice. I like to mix them up too, CG is much easier than WG, once I've exhausted WG, I move to CG to blitz my back.

Awesome calf pressing, really high numbers. Good job.

thank you sir goob. I actually do WG pullups last because I find them easier for so reason than CG pullups

.

03-03-'08 - Upper A

A) Supine Rows
BW/6,6,6,6
B) Pullups - RI 1:45
BW/6,6,5,3

T-Bar Rows @ 110lbs - RI 1:45 (+ = 10 second mini RI)
3+3+3
3+3+3
3+3+3

A) Bentover Laterals
2x15lbs/10,10
B) DB Shrugs - RI 1:00
2x65lbs/10,9

Cable Crunches - RI 1:00
115/10
125/10,10

stretched.

walked to and from school - 20 minutes each way.

something I have been noticing lately is the size of my calves, which have been getting smaller. it's kind funny because I do pretty much all the same lower movements and calf pressing, but then it hit me - I changed back squats for split squats. I never really realized how much your calves are involved in squats. makes me want to switch back to back squats for that reason! lol

Posted by: Gazhole

Sweet workout man! Numbers are looking great.

How are you finding the mini-set things?

Nice supersetting also

Posted by: the other half

nice work out, good numbers on the db shrugs. i quit doing those, last time i hurt my back was from grabbing those and i just got slammed with a sudden pain in my lower back.

as for the calves, i wish i could find the reason my dont grow, outside of genetics.

Posted by: SamEaston

Quote:

Originally Posted by Scarface30

something I have been noticing lately is the size of my calves, which have been getting smaller. it's kind funny because I do pretty much all the same lower movements and calf pressing, but then it hit me - I changed back squats for split squats. I never really realized how much your calves are involved in squats. makes me want to switch back to back squats for that reason! lol

True - try Hack Squats. I hear they're brutal on the calves

Posted by: Archangel

Excellent w/o BRother Scar!!! You just can't beat good ole squats my Friend, they work EVERYTHING!!! Keep at it my Friend!!!

Posted by: katt

Do you ever do any "calf specific" exercises? We have a couple machines at our gym, a standing calf raise and a seated Hammer Strength one...

That Supine Row & pullup combo looks like it would be pretty hard.. gj!

Posted by: PreMier

i have decided that i will never eliminate squats from my workout again. they just kick my ass, and make me grow like crazy

Posted by: the other half

squats are our friends

Posted by: goob

Those cable crunches never seem to amaze me. I don't think I've seen any heavier on here....

Posted by: Scarface30

Quote:

Originally Posted by Gazhole

Sweet workout man! Numbers are looking great.

How are you finding the mini-set things?

Nice supersetting also

thanks man. my numbers are decent for now, I am pleased. I am really liking those mini-set things, I find the hardest part with them is not the fact your doing 9 reps with your 6RM but the fact you stop for 10 seconds, and then start again.

Quote:

Originally Posted by the other half

nice work out, good numbers on the db shrugs. i quit doing those, last time i hurt my back was from grabbing those and i just got slammed with a sudden pain in my lower back.

as for the calves, i wish i could find the reason my dont grow, outside of genetics.

thanks OH. those DB shrugs aren't bad, my grip was failing horribly towards the end. which reminds me I need to start grip training again!

Quote:

Originally Posted by SamEaston

True - try Hack Squats. I hear they're brutal on the calves

I've heard of them, but have no idea what they are. what is so different about them?

Quote:

Originally Posted by Archangel

Excellent w/o BRother Scar!!! You just can't beat good ole squats my Friend, they work EVERYTHING!!! Keep at it my Friend!!!

thanks Arch! squats are king, I have to say. I am doing split squats now which are tough, but good ol' back squats is where it's at.

Quote:

Originally Posted by katt

Do you ever do any "calf specific" exercises? We have a couple machines at our gym, a standing calf raise and a seated Hammer Strength one...

That Supine Row & pullup combo looks like it would be pretty hard.. gj!

thank you ma'am. I do calf pressing on the leg press machine. I find out of all the equipment out there, they are the best for me.

Quote:

Originally Posted by PreMier

i have decided that i will never eliminate squats from my workout again. they just kick my ass, and make me grow like crazy

squats are awesome yeah. I do split squats, but am missing the regular back squats

Quote:

Originally Posted by goob

Those cable crunches never seem to amaze me. I don't think I've seen any heavier on here....

they never seem to amaze you?...oh

what do I have to do to amaze you?! what?! lol..

...thanks man. take a look at Pre's journal, he was doing 185-190lb cable crunches!

Posted by: Scarface30

didn't get to the gym today. it was freezing raining here like crazy this morning so the buses were all delayed and I didn't attempt to walk because when I looked out the window the sidewalks were a complete glare of ice! I did manage to shuffle my way to the bus stop and get to school, only to have forgotten a lunch

Posted by: goob

Quote:

Originally Posted by Scarface30

they never seem to amaze you?...oh

what do I have to do to amaze you?! what?! lol..

...thanks man. take a look at Pre's journal, he was doing 185-190lb cable crunches!

Never cease...... is what I meant to say....

Posted by: Triple Threat

Quote:

Originally Posted by SamEaston

True - try Hack Squats. I hear they're brutal on the calves

If your feet remain flat, how do the calves come into play?

Posted by: PreMier

i know you can do calf raises on the hack machine.. just turn around the other way.

thats probably what she heard of/meant

Posted by: Triple Threat

Now that I've seen people do. But just doing a regular hack squat wouldn't seem to do much for the calves.

Posted by: PreMier

correctamoondo

Posted by: goob

Quote:

Originally Posted by PreMier

correctamoondo

Speak English you jive-spittin, honkey-tonk jabberwocky tokin mothafuckin nigga.

Posted by: PreMier

what was that? say it one more time, i dare you!

Posted by: Scarface30

I realized why my calves didn't seem to have any take in the split squats was because my foot wasn't flat on the ground. I did them fully flat-footed and I noticed it worked my calves more than before.

03-07-'08 - Lower

RDLs - RI 1:45
155x6
175x6
185x6
205x5

Split Squats - RI 1:45
95x2x6
105x2x6

Hang Cleans - RI 1:45
75x8
75x7

Hyperextensions - RI 1:45
BW+25x2x8

Calf Press - RI 0:30
360x3x8

Static Holds - RI 2:00
2x75lbs - 50 seconds, 35 seconds, 12 seconds

grip failed/callouses were being ripped off.

stretched.

walked to school - 20 minutes.

good day today. it is Friday. I had a good workout (despite my not being able to get 2x8 on the hang cleans). it is sunny and 5 degrees. I got a midterm back that I thought I didn't do well on but turns out I made an A-

Posted by: the other half

fridays are good

hope your legs feel as good tomorrow as mine do.

Posted by: goob

Awesome split squats Scar, really good. I've never done them with a bar, they sound really tough, and that sounds like a lot of weight.

Posted by: Scarface30

Quote: