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Warning: Seismic Testing Zone

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Posted by: nadirmg

Quote:

Originally Posted by goob

Boog???? BOOG???? Who the fuck is boog?????

yea, man! 'boog. the boog. boogster. boogs. boogmeister. boog-a-bear.' ALL great nicknames. which one do you like?

Posted by: nadirmg

naw, i'm just kidding, goob.

Posted by: goob

Posted by: katt

Quote:

Originally Posted by nadirmg

yea, man! 'boog. the boog. boogster. boogs. boogmeister. boog-a-bear.' ALL great nicknames. which one do you like?

how about boogie houser.....

Posted by: nadirmg

Quote:

Originally Posted by katt

how about boogie houser.....

???
is that some roundabout way to say booger keeper?

Posted by: goob

Posted by: katt

Posted by: goob

Posted by: the other half

ok, enough about boogers and where to put them, back to topic.

great looking workouts!!!!!
so what is your least favorite body part to have sore?

Posted by: nadirmg

Quote:

Originally Posted by the other half

so what is your least favorite body part to have sore?

my @#&!$.

hey scar - when you're doing hang cleans... you clean the weight, hang it, then do you let it back down on to the front of your shoulders/chest? or do you just go straight down to the floor with it?

Posted by: Scarface30

Quote:

Originally Posted by goob

Yeah those hang cleans are a bitch. You feel them when you do them, they get worse as the reps get higher, but the next day......oh boy.

Good luck with the job, would be cool to work out door. Also, you can steel different metals to make 'bling' teeth with...

thanks Sir Goob. I am not feeling them in my traps today as bad as I am feeling them in my quads...or that could be from the squats too.

job interview seemed to go well, they seem like a pretty laid back group of people which is awesome. as far as the gold, I was wrong, not at this particular mine. here it is zinc and lead...not so cool to make bling teeth, lol.

Quote:

Originally Posted by SamEaston

Shit those Back squats are getting heavy mate

Very best of luck with your job interview - third time lucky eh??

thanks Sam. I am somewhat happy with them, although just 2 months ago I was squatting around 190-195 for 5 reps.

I am hoping it will be the lucky third time!!

Quote:

Originally Posted by nadirmg

i agree with sam and boog. your squats really are movin' up there! and clean are a bitch. losing concentration is not cool when doing them.

btw, how tall are you and what do you weight? we're doing about the same weight on a lot of stuff, so i'm just curious.

thanks man. yeah my loss of concentration, even only for a split second, was almost enough to put me on my ass!

I am 5'6" and I'd say around 140lbs. my goal is like yours - to get bigger. in the long run, my goal is to only be around 150-155lbs, but around 10% bodyfat.

Quote:

Originally Posted by the other half

ok, enough about boogers and where to put them, back to topic.

great looking workouts!!!!!
so what is your least favorite body part to have sore?

lol, yeah these people are crazy!

thanks OH. worst body to have sore...I'd say either my hams/glutes or my abs. a day after a hard ab/deadlift day it hurts to walk up stairs or laugh!

Quote:

Originally Posted by nadirmg

when I do hang cleans, I start off in a position like the final position of a deadlift, off the ground by my quads. I then clean it, and then let it back down to my quads. at least that is what I've always thought a hang clean was.

something like this...but no where near the same weight!

YouTube Video

Posted by: Gazhole

lol.

boog.

Posted by: Scarface30

so today was supposed to be a workout day, but it is really tough when one of the 2 main exam areas is your gym. the weight room is right beside 4 or 5 basketball and volleyball courts, so they set up, oh...750+ tables in there during exam time, and you obviously can't lift weights when exams are in progress, and today I also had an exam but the only available time to lift was from 5:30-6:30, and by the time I came home and got something to eat, it was too late. so I'll go tomorrow - no biggy I guess.

Posted by: nadirmg

Quote:

Originally Posted by Gazhole

lol.

boog.

like goob's new name, gaz? i take full credit for the typo

Posted by: nadirmg

Quote:

Originally Posted by Scarface30

I am 5'6" and I'd say around 140lbs. my goal is like yours - to get bigger. in the long run, my goal is to only be around 150-155lbs, but around 10% bodyfat.

when I do hang cleans, I start off in a position like the final position of a deadlift, off the ground by my quads. I then clean it, and then let it back down to my quads. at least that is what I've always thought a hang clean was.

woah. i'm 5'5'', and 140 right now. my goal is to get up to 150 and cut down to 10ish %. we should continue comparing notes as we progress, bro

Posted by: Gazhole

Quote:

Originally Posted by nadirmg

like goob's new name, gaz? i take full credit for the typo

And so you should, you worked hard for it :P

Posted by: goob

Posted by: katt

I should try hang-cleans some time. I've never tried them, nor have I ever seen anyone do them at our gym..

But now our "world gym" name is going away and it's some fucking "health & wellness" name...

Posted by: Scarface30

there is so much hostility in here...maybe this will calm things down

that's the best I could do for ya goob! lol

Posted by: Scarface30

Quote:

Originally Posted by katt

I should try hang-cleans some time. I've never tried them, nor have I ever seen anyone do them at our gym..

But now our "world gym" name is going away and it's some fucking "health & wellness" name...

hang cleans are definitely something to try if you haven't done them before. word to the wise though, if you don't have flexible wrists, high reps hurt!

Posted by: Pylon

Quote:

Originally Posted by Scarface30

there is so much hostility in here...maybe this will calm things down

that's the best I could do for ya goob! lol

....I knew there was a reason I felt impelled to stop in here.....

Posted by: Pylon

Quote:

Originally Posted by katt

I saw a "Music & Wellness" sign on a place today.

Posted by: the other half

im sorry, did someone say something, i was a little preoccupied.

Posted by: goob

Quote:

Originally Posted by Scarface30

there is so much hostility in here...maybe this will calm things down

that's the best I could do for ya goob! lol

It's good enough scar, good enough. I can feel the weight being lifted from my shoulders......hang on, it's not the only thing rising. Er...back later....

Posted by: nadirmg

Quote:

Originally Posted by katt

But now our "world gym" name is going away and it's some fucking "health & wellness" name...

Quote:

Originally Posted by Scarface30

now if they had girls like this at a gym called 'health & wellness' - i'd be signing up.

Posted by: goob

Quote:

Originally Posted by nadirmg

now if they had girls like this at a gym called 'health & wellness' - i'd be signing up.

I think that's the actress Michelle Rodriguez.

Posted by: Scarface30

Quote:

Originally Posted by goob

I think that's the actress Michelle Rodriguez.

it does look like her now that you say that...but that picture is of super-sexy Adriana Lima

...

Posted by: Scarface30

Quote:

Originally Posted by nadirmg

woah. i'm 5'5'', and 140 right now. my goal is to get up to 150 and cut down to 10ish %. we should continue comparing notes as we progress, bro

that's pretty crazy man. yeah we should compare progress, although the limiting factor for me is my diet...I hate cooking!

ha...see goob, I used it too! lol

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

04-24-'08 - Fullbody A

RDLs - RI 2:00
205x5
210x2x5
215x2x5

Seated OH DB Press - RI 2:00
40sx2x5
45sx3x5,5,4

Seated Cable Rows - RI 1:30
95x8
100x2x8

Hyperextensions - RI 1:30
BW+25x3x8

Supine Rows
BWx11 r/p x4 r/p x2

Calf Press - RI 1:00
405x8
450x2x8

great workout. I must be getting accustomed to the higher volume already because I am not getting as big of a sweat on anymore.

I did static holds today but I am not writing them in because I am stupid. so I go to pick up the 75s. I'm standing there holding them thinking "man, my right arm seems strong today!"...finish the set...pick them up again..this time I notice I have a 75 in my left hand and a 70 in my right hand

...I just left after that, lol.

also felt a strong pulling feeling in my left hamstring on the last set of hypers. when I finished the set, my left leg almost gave out when I stood on it...kind of weird...I'll keep an eye on it.

Posted by: the other half

i think your body and mind were telling you something.

still an awesome workout.

i wish i could find a way not to sweat so much. we do our preworkout drinks, and by 5:15 i already have a trail of sweat going down the back of my shirt, and by the time we finish i look like we just ran 5 miles in 90 degree heat.
i keep thinking that it is the fat leaving me, but im not seeing that.

Posted by: katt

Quote:

Originally Posted by the other half

i
i wish i could find a way not to sweat so much. we do our preworkout drinks, and by 5:15 i already have a trail of sweat going down the back of my shirt,.

Yeah,, it's really gross

Posted by: Gazhole

Dont worry, ive done stuff like pick up two different dumbells.

Once i loaded one side of a barbell 10lbs lighter than the other side. That was a weird set...

Awesome workout anyways! Nice addition of Supine Rows, i wish i could do those more often.

Posted by: goob

Haha, I did worse, 5 x 5 sets of front squats, with 15lb's less on the left hand side of the bar.

All the way through it I was wondering why my left side was weaker. It was only afterwards that I found I'd loaded on too much.

Posted by: Gazhole

How much does it freak you out, though? I was going mad thinking of ways to make my one hamstring stronger.

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

Oh, and workouts seem to be going well too.

Posted by: the other half

i think that pic popped up in one of my dreams last night!!!!

or was katt wearing a black wig? i cant remember, all i know is it was fun.

Posted by: Archangel

Great w/o's Brother Scar, hope all is well my Friend!!!

Posted by: Scarface30

Quote:

Originally Posted by the other half

i think your body and mind were telling you something.

still an awesome workout.

thanks OH. some people sweat a lot - some people don't, it is kind of weird, but all genetics I guess.

Quote:

Originally Posted by Gazhole

Dont worry, ive done stuff like pick up two different dumbells.

Once i loaded one side of a barbell 10lbs lighter than the other side. That was a weird set...

Awesome workout anyways! Nice addition of Supine Rows, i wish i could do those more often.

thanks Gaz. lol it's a bit embarassing when it happens, but hey, it happens to the best of us. Supine rows are great, definitely one of my favourite, if not most favourite, pulling movement.

Quote:

Originally Posted by Triple Threat

Oh, and workouts seem to be going well too.

gettin' a little side tracked there, eh TT? I don't blame ya

lol ..oh and thanks!

Quote:

Originally Posted by Archangel

Great w/o's Brother Scar, hope all is well my Friend!!!

thanks Arch. exams are finally over so all is 99.9% well here...now just need to get a summer job!

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

04-26-'08 - Fullbody B

Back Squats - RI 2:00
165x5
175x2x5
185x5 - hamstring feeling kind of funny here, pull stupid me went for another set
190x3

U/L Lat Pulldowns - RI 2:00
45x2x5
50x5
55x5
60x5*PR

DB Bench Press - RI 1:30
55sx2x8
60sx6

Hang Cleans - RI 1:30
70x3x8,8,6

Dips
BWx14 r/p x4 r/p x3

Planks - RI 1:30
BWx 61 seconds, 51 seconds, 48 seconds

good workout today again. so I know your hams aren't directly hit when you do squats, but they are used some and the other day when I said I tweaked my left one on the hypers, well whatever it was flared up today and I didn't feel like pushing myself to do 190 - but I did anyway, which I was dumb. luckily nothing bad came out of it.

still can't get 60sx8 on the DB press

. was happy with my dips though, I don't know where those 14 reps came from - might have been the cutie that was standing next to me while I was doing them, but who knows?

...

also decided to drop the hang clean weight down since the last time when I tried 75 I was no where near my rep goal.

on a side note, I am currently finished school for the year!! got a few course marks back which I am extremely pleased with. a little shindig tonight with a couple of friends who are leaving for the summer.

Posted by: goob

Nooiiccee workout scar. Lol at the 'odd' plank timings. Congrats on the PR's.

Shindig sounds good. Let me guess, bar, club, strip bar, late night party, hangover from hell.

Posted by: SamEaston

Quote:

Originally Posted by Scarface30

on a side note, I am currently finished school for the year!! got a few course marks back which I am extremely pleased with. a little shindig tonight with a couple of friends who are leaving for the summer.

Bet you're glad it's all over huh?? Hope you had fun on your night out, although i always find it sad when people leave for the holidays, you just know you won't see all of them again

Posted by: Scarface30

Quote:

Originally Posted by goob

Nooiiccee workout scar. Lol at the 'odd' plank timings. Congrats on the PR's.

Shindig sounds good. Let me guess, bar, club, strip bar, late night party, hangover from hell.

thank you Sir Goob. yeah, my plank timing is a little strange. I don't have a specific time I try to get to, I just try to go as long as I can.

the party was good...sounds about right, but the after party was at the strip club

Quote:

Originally Posted by SamEaston

Bet you're glad it's all over huh?? Hope you had fun on your night out, although i always find it sad when people leave for the holidays, you just know you won't see all of them again

oh so happy it's all over, plus I got the job I had an interview for last week! yay!!

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

Played some ball hockey last night for an hour, I forgot how much running/sprinting is invloved!

workout to come later.

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

I got the job I had an interview for last week! yay!!

So that should set you up for the summer now.

Posted by: Scarface30

Quote:

Originally Posted by Triple Threat

So that should set you up for the summer now.

Thanks TT, it definitely takes a load off, that's for sure!

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

04-29-'08 - Fullbody A

RDLs - RI 2:00
205x5
215x3x5
220x5

Seated DB Press - RI 2:00
40sx2x5
45sx2x5
50sx3

Seated Cable Rows - RI 1:30
95x2x8
110x8

Hyperextensions - RI 1:30
BW+25x3x8

Supine Rows
BWx10 r/p x4 r/p x3

Calf Press - RI 1:00
450x3x10

Cable Crunches - RI 1:00
130x10
135x2x10

so, since I am home for a few weeks before I go back to Halifax and start work I started going to my gym at home, and I have to say some of those weights, especially the cable rows and cable crunches were a lot higher than normal. different machines I guess. all in all and decent workout, although wasn't as intense as I'd like because I went with a buddy of mine who is home for this week. it was the first time I've seen him since Christmas, so we were just kind of shootin' the breeze much more than I normally do when I am by myself - good to see him though.

Posted by: goob

Congrats on the job, thats great news.

And yet another excellent workout, especially on the RDL's..

Posted by: Archangel

Awesome w/o's and Congrats on the job Brother Scar!!!

Posted by: Gazhole

Looking solid, as always, Scar

Congrats on the job also!

Workouts are put together really well lately, they look a lot of fun

Posted by: nadirmg

uh-oh. i'm gonna have to get with it on my deads, you're ahead of me!

that's great about the job, scar!

Posted by: Scarface30

Quote:

Originally Posted by goob

Congrats on the job, thats great news.

And yet another excellent workout, especially on the RDL's..

thanks on both occasions goob. yeah my RDLs just kind of came out of left field, funny thing is I think I could have gone heavier...this 5x5 is doing wonders for strength!

Quote:

Originally Posted by Archangel

Awesome w/o's and Congrats on the job Brother Scar!!!

thanks Arch, really appreciate it!

Quote:

Originally Posted by Gazhole

Looking solid, as always, Scar

Congrats on the job also!

Workouts are put together really well lately, they look a lot of fun

thanks Gaz. these workouts I think have been the most fun I have done yet, they really get the blood pumpin'! and hey, I wouldn't have 2 clues on how to construct a workout plan if it weren't for you guys!

Quote:

Originally Posted by nadirmg

uh-oh. i'm gonna have to get with it on my deads, you're ahead of me!

that's great about the job, scar!

thanks nads. I'm catchin' ya! deads seem to come naturally to me more so than a lot of other movements for some reason

Posted by: Scarface30

05-01-'08 - Fullbody B

Back Squats - RI 2:00
165x5
175x5
185x5
190x5
195x4*PR

Pullups - Target Number = 30 - RI 0:30
BWx11x7x5x4x3

DB Bench Press - RI 1:30
55sx2x8
60sx6

Hang Cleans - RI 1:30
70x3x8,8,7

Dips
BWx16 r/p x5 r/p x4

Static Holds - RI 2:00
75sx3x45 seconds, 44 seconds, 37 seconds

another pretty decent workout. I added in the pullups because the lat pulldown machine was being used, so I thought I'd give the target rep setup a go, and let's just say my lats, bis, and grip were fried after that! my DB press suffered because of it in my opinion because all my other lifts were stronger than normal.

I am also pumped about the PR on the squats..oh so close to 200!!! next time I hope.

Posted by: DOMS

Great job on that PR! I assume that they're ATG?

Posted by: Witchblade

Nice squats and bodyweight movements.

Posted by: katt

Aw man Scar - you coulda totally done 200 on those squats....

Nice pullups.. I'm jealous..

Posted by: goob

Great workout scar. 30 pullups is pretty damn good, and excellent squats dude.

Posted by: Gazhole

I love target sets

Awesome workout dude, great PR too

Posted by: Scarface30

Quote:

Originally Posted by DOMS

Great job on that PR! I assume that they're ATG?

thanks DOMS. I have to admit, they aren't ATG

I am not able to get that low, even where I still take a somewhat wide stance on the squats. but I garauntee they are parallel or slightly below!

Quote:

Originally Posted by Witchblade

Nice squats and bodyweight movements.

thanks Witch, good to see you around.

how's everything going?

Quote:

Originally Posted by katt

Aw man Scar - you coulda totally done 200 on those squats....

Nice pullups.. I'm jealous..

thanks katt, that's what I like to think that I could have got 200 on the squats. but like I said, next time for sure

Quote:

Originally Posted by goob

Great workout scar. 30 pullups is pretty damn good, and excellent squats dude.

thanks goob. the workout felt good, and I was pleased with my pullups. I think the U/L pulldowns I am doing really helped with my pullups.

Quote:

Originally Posted by Gazhole

I love target sets

Awesome workout dude, great PR too

thanks Gaz. that was the first time I have ever done a target set, and it was quite hard. just think, I REALLY underestimated the difficulty of it first off before I started when I told myself I was going for 40! lol

Posted by: nadirmg

whats up, amigo? check out that PR on the back squats!

those hang cleans are rough aren't they? the first rep or two isn't too bad, but half way through the middle set or so my whole body is wiped out.

good stuff, scar.

Posted by: Archangel

Awesome w/o and FANTASTIC PR my Friend!!!

Posted by: countryboy

Great job Scar!

Posted by: Scarface30

Quote:

Originally Posted by nadirmg

whats up, amigo? check out that PR on the back squats!

those hang cleans are rough aren't they? the first rep or two isn't too bad, but half way through the middle set or so my whole body is wiped out.

good stuff, scar.

yeah, I hear you on the hang cleans. the first couple of reps are easy but then it's like an exponential decrease of energy. I find they are killer on the wrists too! thanks though man.

Quote:

Originally Posted by Archangel

Awesome w/o and FANTASTIC PR my Friend!!!

thanks Arch!

Quote:

Originally Posted by countryboy

Great job Scar!

hey countryboy, welcome to my journal - and thanks too!

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

workout from yesterday
05-03-'08 ' Fullbody A

RDLs - RI 2:00
205x5
215x5
220x5
225x5
230x4

Seated DB Press - RI 2:00
45sx4x5
50sx3

Seated Cable Rows - RI 1:30
100x2x8
110x8

Hyperextensions - RI 1:30
BW+35x3x8,8,7

Supine Rows
BWx11 r/p x5 r/p x3

Calf Press - RI 1:00
450x3x10

Planks
BWx 1:48*PR

stretched.

another decent workout, and I have come to a conclusion why my numbers seem to be shooting up on my deads and squats. I think it is because of the new 5x5 but also because I am in somewhat of a caloric surplus, but I am also eating healthier foods than I was before. I say this because I weighed myself yesterday and was up 5lbs to 143 since I started this new routine about a month ago!

I just wanted to see how long I could hold a plank for, and I honestly think my shoulders and arms gave out before my core.

Posted by: goob

Excellent workout. RDL's are creeping up and up. Also great work on the Hyperextentions, not easy to do and they cumulatively get worse...

Posted by: Archangel

Great w/o and those planks are fantastic, they are ALOT harder than people think!!!

Posted by: Scarface30

Quote:

Originally Posted by goob

Excellent workout. RDL's are creeping up and up. Also great work on the Hyperextentions, not easy to do and they cumulatively get worse...

thanks goobster. the RDLs are creeping up, and I am lovin' it! hypers are a lot tougher than people think, and honestly, I feel them in the glutes/hams more than I do with RDLs.

Quote:

Originally Posted by Archangel

Great w/o and those planks are fantastic, they are ALOT harder than people think!!!

thanks Arch. planks are underrated for sure!

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

Played 2 hours of ball hockey tonight. running seemed to be a little easier this time, also had 6 or 7 goals so it was all good

I also have a question: I took the advice of either Built or KentDog (I forget who) in a thread in the training forum about RDLs. I have always wondered about my form, and after reading that knew I wasn't doing somethings right. I have always stuck my butt out, somewhat puffed out my chest, and the bar close to my body, but I have never lifted WITH my heels. the other day when I started lifting through my heels, I felt it so much more in my glutes/ham than ever before, but I also felt it a lot more (more than when I DIDN'T lift with my heels) in my lower back. I was just wondering if anyone else feels the same after doing RDLs? should I maybe check out my form again??

Posted by: Scarface30

05-05-'08 - Fullbody B

Back Squats - RI 2:00
175x5
185x5
185x5
195x5
200x4*PR

U/L Lat Pulldowns - RI 2:00
50x5
55x5
65x5
65x5
75x5*PR

DB Bench Press - RI 1:30
55sx8
55sx8
60sx7

Hang Cleans - RI 1:30
70x8
70x8
75x7

Dips
BW+15x11 r/p x5 r/p x3

Cable Crunches - RI 1:00
130x10
135x10
135x10

stretched.

I finally hit the 200lb mark on the squat and I am very pleased with it. I honestly never thought I'd come close to that when I first started squatting. all around good workout too.

Posted by: nadirmg

yeaayah! check out those numbers on the squats

hang cleans are looking strong too, scar.

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

Back Squats - RI 2:00
200x4*PR

You'll be squatting 2 plates soon.

Posted by: countryboy

Nice job on the PR's..

Posted by: Archangel

Excellent Brother Scar!!! PR and more, Great w/o!!!

Posted by: goob

Good job on the PR's.. Solid stuff all around scar.

Posted by: katt

Look at you! You get to 200 and you get 4 reps??? Aw ... you could have done 205 for 2...

Posted by: Scarface30

Quote:

Originally Posted by nadirmg

yeaayah! check out those numbers on the squats

hang cleans are looking strong too, scar.

thanks nadirmg. I was very happy with the squats, and also my hang cleans I thought I'd up the poundage too.

Quote:

Originally Posted by Triple Threat

You'll be squatting 2 plates soon.

thanks TT, I'm hoping I'll be squatting 2 plates soon!

Quote:

Originally Posted by countryboy

Nice job on the PR's..

thanks CB

Quote:

Originally Posted by Archangel

Excellent Brother Scar!!! PR and more, Great w/o!!!

thanks Arch!

Quote:

Originally Posted by goob

Good job on the PR's.. Solid stuff all around scar.

thanks goob, I'm trying!

Quote:

Originally Posted by katt

Look at you! You get to 200 and you get 4 reps??? Aw ... you could have done 205 for 2...

thanks katt! lol yeah I probably could have, but I'm taking little steps!

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

so after all these recent bunch of great workouts, the affects of either squatting or deadlifting at a rather high intensity twice a week has taken it's toll, especially on my hips. when I squat I tend to use a wider stance because I am unable to get anywhere near parallel when I use a normal stance. from what I hear wide stance squats are more hip dominant, and lately I've been having trouble with my hips, mostly my left one. when I walk and hold my hand on my hip, there is a popping feeling coming from my left hip, and if I sit for extended periods it also hurts. I've started to stretch for about 15-20 minutes after all my workouts, but the feeling still persists.

this really sucks since I've been having such good improvement the past few weeks

Posted by: nadirmg

Quote:

Originally Posted by katt

Look at you! You get to 200 and you get 4 reps??? Aw ... you could have done 205 for 2...

...showing her true colors again..

Posted by: the other half

sweet job on the prs!!!

so about that popping noise, do you have rice crispies in your pockets?

hopefully its nothing serious, just dont over do it by lifting more just because some one said that you could have done it.

Posted by: Scarface30

haven't done the gym thing in almost 2 weeks now, and honestly I think I am in the worst shape I have ever been in. with my new job I am finding it very difficult to eat properly, BUT I will hopefully soon be back in the gym but will have to scratch my plans of bulking. I say this because I don't eat anywhere near enough to bulk, let alone probably maintain. I have (what I call very early mornings) because I have a long commute to work, so breakfast is usually weak. I am usually busy in the pit area at work, so snacks are nowhere in sight.

oh well, on the plus side, I will soon be back in the gym, for what purpose, I am still unsure...probably do some strength work.

will try to get around to everyone's journals later.

Posted by: Archangel

Hey don't beat up on yourself!!! Life comes at ya fast and furious sometimes, slow down and enjoy it my Friend!!!

Posted by: goob

Quote:

Originally Posted by Scarface30

haven't done the gym thing in almost 2 weeks now, and honestly I think I am in the worst shape I have ever been in. with my new job I am finding it very difficult to eat properly, BUT I will hopefully soon be back in the gym but will have to scratch my plans of bulking. I say this because I don't eat anywhere near enough to bulk, let alone probably maintain. I have (what I call very early mornings) because I have a long commute to work, so breakfast is usually weak. I am usually busy in the pit area at work, so snacks are nowhere in sight.

oh well, on the plus side, I will soon be back in the gym, for what purpose, I am still unsure...probably do some strength work.

will try to get around to everyone's journals later.

This is not good enough scar. Just not good enough, at all.

Don't sweat it, you can come back to it some other time.

Posted by: Scarface30

Random - And not the bar-style random...

RDLs
warmup - 135x10
205x5x5

Hang Cleans
85x4x5
85x4

Seated DB Press
40sx5x5

DB Rows
50x3x10

simple and to the point, trying to work myself back into it. this workout was just a concoction I will be changing a few things and adding a few things, I have 2 other fullbody workouts I am working on. feels good to be back after 3 weeks off!

Posted by: Scarface30

Another Random

Slight Incline DB Bench Press
50sx5x5

Split Squats
85x5x5

Seated Cable Rows
130x5x5

CG Pullups
BWx8 r/p x4 r/p x3

Hyperextensions
BWx3x10

Seated Calf Raises
90x3x8

decent workout, still just throwing random stuff together but I will hopefully soon have a set routine. the first time I've ever done CG pullups (palms facing me) and they are tough as shit!

I'll have to get around to everyone's journals on the weekends, because I am just not around as much during the week days.

Posted by: Archangel

Good lookin w/o's Brother Scar!!! Relax my Friend, we ALL know life can be BUSY, take it one day at a time and ENJOY it my Friend!!!

Posted by: katt

Scar!

Posted by: SamEaston

Hey Scar mate - hows the hip holding up? I know whenever i start a low reps/heavy weight program i always end up with some little niggling injury or another. Maybe you just have to take things back to 8-12 reps and try to get everything settled back in?

Hope you're doing alright. When do you get your marks from finishing up school?

Posted by: goob

Still doing well mr scar, despite the forced layoff. Hows the job going?

Posted by: the other half

you didnt miss anything, we all figured that since you couldnt workout, that we would all just stop going to the gym until you got back, so thanks for coming back.

Posted by: Scarface30

Quote:

Originally Posted by Archangel

Good lookin w/o's Brother Scar!!! Relax my Friend, we ALL know life can be BUSY, take it one day at a time and ENJOY it my Friend!!!

thanks Arch, you're right though man, I just have to enjoy the ride!!

Quote:

Originally Posted by katt

Scar!

katt!

Quote:

Originally Posted by SamEaston

Hey Scar mate - hows the hip holding up? I know whenever i start a low reps/heavy weight program i always end up with some little niggling injury or another. Maybe you just have to take things back to 8-12 reps and try to get everything settled back in?

Hope you're doing alright. When do you get your marks from finishing up school?

the hip is better thanks. I am in some serious need for new orthotics so I need to get an appointment with a foot-doctor (orthopedist??) which is why I think my hip was bothering me in the first place. I am going to stick it out for now with the lower reps, I need to get some of my strength back.

I've got my marks back about a month or so ago already, pretty crazy to think another school year is already a month over! did pretty well, 3 B+s and 1 A-, so I was pumped.

how's it going with you?

Quote:

Originally Posted by goob

Still doing well mr scar, despite the forced layoff. Hows the job going?

thanks goob, forced layoffs are both good and bad in my opinion.

the job is going really well actually, I am really enjoying it, although I am the summer student, so I get the "summer student" work - move these rocks, stack these core boxes, move these samples. but I am also learning crap loads at the same time. the mine I work at mine both galena http://www.wwmm.org/immagini/1324.jpg for lead, and sphalerite for zinc. (I can't seem to find a picture of the sphalerite we mine, but it is not as cool looking as the galena). so that's your geology lesson for the day! lol

Quote:

Originally Posted by the other half

you didnt miss anything, we all figured that since you couldnt workout, that we would all just stop going to the gym until you got back, so thanks for coming back.

lol thanks OH, I was hoping someone would pick up the slack while I was gone. I owe you one!

Posted by: goob

So.....what do you do with these rocks? What material are they turned into?

Posted by: Scarface30

Quote:

Originally Posted by goob

So.....what do you do with these rocks? What material are they turned into?

well, I am not part of the department that extracts the ore from the rocks, I am part of the department that finds them, and decides where we should blast to get them. but from the galena, the stuff I have the picture of they extract lead, and from the sphalerite, the stuff I don't have a picture of they extract zinc.

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

so I know I've been slacking again, but I am looking for a new place to live next year and have a couple places to look at tonight. on an up side, geology is much more physical than one would think. today I was climbing around, what they call a "muck" pile, after the blast the pile of rocks it creates, to find some spots for the operators to haul to the mill. and combined yesterday and today I moved about 170 boxes of core. I calculated it out that each box of core is ~50 lbs depending on the rock type, so that's a shit load of weight! lol. REAL workouts will be coming shortly.

hope everyone is doing well!

Posted by: Pylon

Sounds like...um...fun...

So, any prediction on tonight's game? How do you follow 3OT?

Posted by: Scarface30

Quote:

Originally Posted by Pylon

Sounds like...um...fun...

So, any prediction on tonight's game? How do you follow 3OT?

lol, I do most of the senior geologist's "grunt work" but also some interesting parts to it too.

tonight's game...it's hard to call. I am rooting for the Pens the whole way, but Detroit is just so strong in every department, and I don't think they are going to lose 2 straight with a chance to win the Cup. my heart is for the Pens, but my brain says the Wings. as for the games, I haven't watched any of the Finals any further than the first period. I am in bed by 10pm because I am up at 5:30 for work

. did you watch it?

Posted by: Pylon

I saw all 3 OTs...first non-Blues game I watched all year. Watching game 6 now wearing my Winter Classic Crosby jersey. Doesn't seem to be helping...

Man, I hate the Red Wings...

Posted by: Triple Threat

Farmer's Walks
50 lb x 170 reps

Posted by: goob

Rocks????

YouTube Video

This ones for you Scar.....

Posted by: Scarface30

Quote:

Originally Posted by Pylon

I saw all 3 OTs...first non-Blues game I watched all year. Watching game 6 now wearing my Winter Classic Crosby jersey. Doesn't seem to be helping...

Man, I hate the Red Wings...

too bad for the Pens though, Detroit deserves it though they have such a dominating team.

Crosby and the Pens next season though

Quote:

Originally Posted by Triple Threat

Farmer's Walks
50 lb x 170 reps

I like that way of thinking TT

thanks!

Quote:

Originally Posted by goob

Rocks????

YouTube Video

This ones for you Scar.....

lol, great video.

those type of "rocks" are my personal side stash for a little extra cash...

Posted by: Scarface30

so I just bought a new pair of shoes to workout/start running in. they are very comfortable with good ankle support and decent arch support which were the 3 things I was looking for.

Under Armour ® in Canada | Men's UA Proto Evade™ Trainer | 1096002 |

I got them in red, white and black. I chose Under Armour because what the shoe person (I dunno what you'd call them

) I was talking to told me was that they are a very reliable brand, and they were actually better priced than the Rbk or the Adidas pairs I was looking at.

as for the new workout, I kind of took the idea from Westside with a squat day, deadlift day, and bench press day, but with only 3 full body workouts a week, instead of the DE/ME days twice a week (time constraints were a factor). so here they are:

Squat Day
Squats 5x5
Seated Cable Rows 5x5
Hang Cleans 5x5
Dips 3x10
Hyperextensions 3x10

Bench Press Day
Bench Press 5x5
1-Legged RDLs 5x5
Standing Military Press 5x5
Split Squats 3x8
Pullups Target # Set=20

RDL Day
RDLs 5x5
U/L Lat Pulldowns 5x5
Rack Pulls 5x5
BB Rows 3x8
DB Snatch 3x8

I'll also be adding in some core and static holds too.

so how does that look? does anyone think that doing rack pulls on the day RDLs are done could be a bad idea?

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

does anyone think that doing rack pulls on the day RDLs are done could be a bad idea?

I wouldn't have a problem with it, although some might. How's your back feeling these days? Try it and see. I would do the rack pulls before the RDLs, though.

Posted by: Scarface30

Quote:

Originally Posted by Triple Threat

I wouldn't have a problem with it, although some might. How's your back feeling these days? Try it and see. I would do the rack pulls before the RDLs, though.

will do TT.

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

Fullbody A: 06-09-'08

Bench Press - RI 2:00
135x5x5

1-Legged RDLs - RI 2:00
35x5x5 (each leg)

Standing Military Press - RI 2:00
85x5x5

Split Squats - RI 1:30
75x3x8

CG Pullups - Taregt # = 20
BWx10,5,5

walked to and from the gym ~10 minutes each way.

felt good, some things were stronger than I anticipated and some things weaker. I plan on keep at those weights for a while even though I was able to get 5x5 on all of them, just for forms sake. also, my goal with the 1-legged RDLs is to be able to use a BB instead of a DB

sorry I've been slacking on the journals everyone

...

Posted by: Double D

Nice workout buddy, looking really good!

Posted by: goob

Awesome work on One legged DL's. THey must be damn hard.

Posted by: SamEaston

Wait a minute ... 1-legged DL's?? What do you do with the other leg??

Oh and unilateral lat pulldowns are brilliant. I was doing them for a while and i thought they were much better than bilaterals.

So Scar, hows tricks?? You having a good summer??

Posted by: Scarface30

Quote:

Originally Posted by Double D

Nice workout buddy, looking really good!

thanks DD! good to have to back around again

Quote:

Originally Posted by goob

Awesome work on One legged DL's. THey must be damn hard.

thanks goob, I find they hit the hams/glutes better than regular RDLs and also are great for balance too.

Quote:

Originally Posted by SamEaston

Wait a minute ... 1-legged DL's?? What do you do with the other leg??

Oh and unilateral lat pulldowns are brilliant. I was doing them for a while and i thought they were much better than bilaterals.

So Scar, hows tricks?? You having a good summer??

lol, I just stand on one foot and use my opposite side hand to hold the weight. they are great, you should try them sometime. U/L pulldowns are much better than regular pulldowns too, in my opinion.

summer is going really well so far. the job is great, have been learning a lot since I started. all it's been though is work/eat/gym/sleep - nothing else. but I'm makin' money so whatever! lol

how's everything going with you?

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

Fullbody B - 06-11-'08

Squats - RI 2:00
155x5x5

Seated Cable Rows - RI 2:00
127.5x5x5

Hang Cleans - RI 2:00
80x5x5

Dips - RI 1:00
BWx3x10

Hypers - RI 1:30
BW+25x3x8

Cable Crunches - RI 1:00
125x10
130x10
135x9

Posted by: Scarface30

..soooooooooo

let me RE-introduce myself. I hope you guys still remember me

summer was just way too hectic and I was unable to get to the gym regularly, and then just the past 10 days I had a 3rd year geology field school, traversing through rivers and brooks mapping rocks. it was a blast, minus the crappy weather!

anyway, new routine starting up soon with the trusty old upper/lower split. here it is.

Upper A
a) Bench Press
b) Supine Rows

Incline DB Press

T-Bar Rows

Bentover Laterals

Upper B
a) Push Press
b) Pullups

Dips

U/L Pulldowns

DB Snatch

Lower A
Back Squats

a)step-ups
b)box jumps

calf raises

Lower B
RDLs

Rack Pulls

Hang Cleans

Hypers

throwing in planks, cable crunches, and farmers walk in there too. I have a rep and set scheme set up also, but I am just too tired to type it all out right now. in short, I am going to be starting out with the supersets 5x5 for one week, then 3 sets of 5x5 and 2 sets of 5x6, then 3 sets of 5x6 and 2 sets of 5x5, then all 5 sets of 5x6. that sort of thing.

off to bed soon, I'll be around like old times soon enough.

Posted by: katt

Hi ya Scar! Nice to see you back!

We've had the same "MIA" scenario also.. but we're back on track now.

Posted by: nadirmg

Glad your'e still here, bro. Split looks good. Let's see some numbers

Posted by: Scarface30

Quote:

Originally Posted by katt

Hi ya Scar! Nice to see you back!

We've had the same "MIA" scenario also.. but we're back on track now.

thanks katt, it's good to be back around.

Quote:

Originally Posted by nadirmg

Glad your'e still here, bro. Split looks good. Let's see some numbers

oh I'm always here there and everywhere! haha

yeah...my numbers...they're pretty lame...

First workout in a long time and here it was. numbers are slack...aside from the pullups and push presses which was still around par

Push Press @ 85lbsx5
1:00 RI

CG Pullups @ BW+25x5
1:00 RI

Push Press @ 85lbsx5
1:00 RI

CG Pullups @ BW+25x5
1:00 RI

Push Press @ 85lbsx5
1:00 RI

CG Pullups @ BW+25x5
1:00 RI

Push Press @ 85lbsx5
1:00 RI

CG Pullups @ BW+25x5
1:00 RI

Push Press @ 85lbsx4
1:00 RI

CG Pullups @ BW+25x3
1:00 RI

Dips @ BWx3/10,8,4

U/L Lat Pulldowns @ 25lbsx2/10 each arm

DB Snatch @ 20lbsx2/8,8 each arm

stretched.
walked to and from school - 20 minutes each way.

so...I'm weak...well, I felt like a weakling. I don't think it has as much to do with being away from the gym for 3 months as it does me being currently sick

. last week was my 3rd year field school, and we were actually traversing in rivers (only waist deep) but it rained on us all week, so we were cold, wet and tired...perfect recipe for getting sick. anyway, I only did 2 sets on the last 2 exercises because I was getting light-headed and quite dizzy (due to the cold) and almost passed out.

and I would like to thank yellowmoomba for the awesome idea for the first part of my workout

Posted by: Pylon

Heya Scar! Come crawling back right around hockey season, I see.

Posted by: yellowmoomba

How'd you like the supersetting? It looks good to me.

It's good to see someone else doing DB Snatches. It's a great exercise.

Posted by: Scarface30

Quote:

Originally Posted by Pylon

Heya Scar! Come crawling back right around hockey season, I see.

hey Py.

yeah, thought I'd better get in shape for it!

Quote:

Originally Posted by yellowmoomba

How'd you like the supersetting? It looks good to me.

It's good to see someone else doing DB Snatches. It's a great exercise.

the supersetting is great! I really enjoy doing it like that.

I have never done DB snatches before, and I like more "power" oriented lifts like hang cleans, the push press, so I thought I'd give them a try.

today's workout...

Bench Press @ 130lbs x5
1:00 RI

Supine Rows @ BW+25lbs x5
1:00 RI

Bench Press @ 130lbs x5
1:00 RI

Supine Rows @ BW+25lbs x5
1:00 RI

Bench Press @ 130lbs x5
1:00 RI

Supine Rows @ BW+25lbs x5
1:00 RI

Bench Press @ 130lbs x5
1:00 RI

Supine Rows @ BW+25lbs x5
1:00 RI

Bench Press @ 130lbs x5
1:00 RI

Supine Rows @ BW+25lbs x5

Slight Incline U/L DB Bench @ 35lbs x3/10,10,8

T-Bar Rows @ 80lbs x3/10,10,10

Bentover Laterals @ 15lb DBs x2/10,10

Cable Crunches @ 115lbs x3/10,10,9

stretched.
walked to and from school - 20 minutes each way.

Posted by: Scarface30

so today's workout doesn't look like much, but my legs are telling me a different story!

Back Squats - RI 2:00
135x2x5
145x3x5

Lunges - RI 1:30
BW+30lbs x3x10 each leg

12" Box Jumps - RI 1:30
4x8

Seated Calf Press - RI 1:00
90lbs x3x10

stretched.
walked to and from school - 20 minutes each way.

so, like I said, doesn't look like much but my legs are tired as hell! there was absolutely no way I was going to superset step-ups (which I couldn't do because there was no box at the right height) and box jumps, my legs were dead! so I resorted to lunges and box jumps separately.

another thing, I went light with the squats because before when I did them, I'd only go parallel. I thought this time around I am going as low as I can, which wasn't quite ATG but was a fair bit below parallel. I noticed it takes a lot more out of your legs with less weight, but I also seemed to get more power from that low too.

Posted by: Scarface30

Push Press @ 85lbs x5
1:00 RI

Self Assisted CG Pullups @ BW+25lbs x5
1:00 RI

Push Press @ 85lbs x5
1:00 RI

Self Assisted CG Pullups @ BW+25lbs x5
1:00 RI

Push Press @ 85lbs x5
1:00 RI

Self Assisted CG Pullups @ BW+25lbs x5
1:00 RI

Push Press @ 85lbs x4
1:00 RI

Self Assisted CG Pullups @ BW+25lbs x4
1:00 RI

Push Press @ 85lbs x5
1:00 RI

Self Assisted CG Pullups @ BW+25lbs x5
1:00 RI

Dips - RI 1:30
BWx10
BWx8
BWx5

U/L Lat Pulldowns - RI 1:30
25x10 each arm
30x2x9 each arm

DB Snatch - RI 1:30
15x2x10 each arm

Planks - RI 1:00
BWx2x50 seconds

stretched.
walked to school 20 minutes. walked home from school 30 minutes - it is a nice Friday afternoon and wanted to take the "scenic" route

Posted by: Scarface30

RDLs - RI 2:00
155x5
165x3x5
175x5

Hang Cleans - RI 2:00
75x5
80x4x5

Single Leg RDLs - RI 1:30
BWx2x10
BW+15lbs x2x10

Farmers Walk - RI 1:30
2x70lb DBs - 4x20m

forgot to stretch.

had to scrap a few ideas I previously had. for one I wanted to do hypers, but the hyperextension thing was being used, so I resorted to single leg RLDs which after regular RDLs pretty much fried my hams and glutes. I realized I can't do rack pulls because the safeties in the squat rack only go down as far as 10cm above my knee cap, which I don't think would be very useful in doing rack pulls. still happy with this workout.

Posted by: yellowmoomba

Good to see someone else doing O-style lifts

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

I realized I can't do rack pulls because the safeties in the squat rack only go down as far as 10cm above my knee cap, which I don't think would be very useful in doing rack pulls. still happy with this workout.

Can you stand on something so the bar will be lower on your leg?

Posted by: Scarface30

Quote:

Originally Posted by yellowmoomba

Good to see someone else doing O-style lifts

thanks man. I'm a big fan of the O-style lifting. gets the heart rate and gives you one heck of a workout.

Quote:

Originally Posted by Triple Threat

Can you stand on something so the bar will be lower on your leg?

when it seems like all is lost, TT always comes through with a simple yet very effective solution. I'll have a look around the gym next time, thanks TT!

Bench Press @ 130lbs x5
1:00 RI

DB Rows @60lbs x5
1:00 RI

Bench Press @ 130lbs x7
1:00 RI

DB Rows @60lbs x7
1:00 RI

Bench Press @ 130lbs x5
1:00 RI

DB Rows @60lbs x5
1:00 RI

Bench Press @ 130lbs x7
1:00 RI

DB Rows @60lbs x7
1:00 RI

Bench Press @ 130lbs x5
1:00 RI

DB Rows @60lbs x5

Low Incline U/L DB Bench Press - RI 1:30
35x10 each arm
35x2x9 each arm

T-Bar Rows - RI 1:30
80x10
90x10
90x8

Bentover Laterals - RI 1:00
15lb DBs x2x10

stretched.
walked to and from school - 20 minutes each way.

so I had to re-write my routine again, this time was because I superset supine rows right after the bench only for the reason that I use the Smith machine for my supines, and today it was broken. I could have used a squat rack, but I definitely would have lost either the bench or the rack as I was using the other. so I resorted to DB rows which went over decently.

Posted by: goob

Howdy scar. Awesome workouts i see, that stint in the mine did'nt leave you like quasimodo after all.

How are things man?

Posted by: Scarface30

Quote:

Originally Posted by goob

Howdy scar. Awesome workouts i see, that stint in the mine did'nt leave you like quasimodo after all.

How are things man?

goob-ster!!

things are going good. school has started, it's nice out so the scenes are good if you catch my drift

.

training is back on the front burner which feels awesome. the mine stint was cool, good experience and whatnot.

how's everything going with you?

Posted by: Scarface30

Push Press 85lbs x5
1:00 RI

Self Assisted CG Pullups BW+25lbs x5
1:00 RI

Push Press 85lbs x7
1:00 RI

Self Assisted CG Pullups BW+25lbs x7
1:00 RI

Push Press 85lbs x5
1:00 RI

Self Assisted CG Pullups BW+25lbs x5
1:00 RI

Push Press 85lbs x7
1:00 RI

Self Assisted CG Pullups BW+25lbs x7
1:00 RI

Push Press 85lbs x5
1:00 RI

Self Assisted CG Pullups BW+25lbs x5

Dips - RI 1:30
BWx3/10,8,7

U/L Lat Pulldowns - RI 1:30
25x3/10,10,9 each arm

DB Snatch - RI 1:30
15x2x10 each arm

[B]Cable Crunches - RI 1:00/B]
115x10
125x2/10,7

stretched.
walked to and from school - 20 minutes each way.

Posted by: Double D

I commented on this on the other board. I think you ought to group your power movements together and keep them torwards the beginning. You want to use max energy on those. Nice workout none the less.

BTW-whats up buddy?

Posted by: katt

Posted by: Scarface30

Quote:

Originally Posted by Malley

I commented on this on the other board. I think you ought to group your power movements together and keep them torwards the beginning. You want to use max energy on those. Nice workout none the less.

BTW-whats up buddy?

hey man, nice name change

.

I would normally have put the O-style lifts at the beginning, but I wanted to try something out like yellowmoomba was doing with the large superset type thing with antagonist pairs.

not too much, is going on now, back into the thick of things with school. the gym is back in business again. like always, trying to put on some weight. I weighed myself the other day actually, and I think the scale must have been broken because it said I was up 8lbs from when I started and it was only 2 weeks.

how are things with you?

Quote:

Originally Posted by katt

katt.

are you and OH hitting the gym again?

today's workout...

Bench Press @130lbs x7
1:00 RI

DB Rows @60lbs x7
1:00 RI

Bench Press @130lbs x5
1:00 RI

DB Rows @60lbs x5
1:00 RI

Bench Press @130lbs x7
1:00 RI

DB Rows @60lbs x7
1:00 RI

Bench Press @130lbs x5
1:00 RI

DB Rows @60lbs x5
1:00 RI

Bench Press @130lbs x7
1:00 RI

DB Rows @60lbs x7

Low Incline U/L DB Bench Press - RI 1:30
35x2x10 each arm
40x8 each arm

T-Bar Rows - RI 1:00
90x10
100x2x9

did some internal/external rotator cuff exercises.
forgot to stretch.
walked to and from school - 20 minutes each way.

so, didn't get to work out this weekend, had back-to-back field trips on Saturday and Sunday all day. left at 7:00am both days and got back around 6:00pm both days, so there wasn't much time to workout. plus I was beat from all the walking.

a plus though, like I mentioned to Malley, is that last week when I weighed myself I was up 8lbs from when I first started. my guess is the scale is broken but also that I have put on some weight because I am looking bigger, but also don't think the scale would be off by 8lbs (hopefully?).

Posted by: Double D

Haha....ya I flip out if I gain 8lbs.....hell I would be lucky if I gained 8lbs in a year that was pure lbm.

Posted by: katt

Yeah Scar, we're back at it, but just not posting yet. I'm not able to post any longer at work (but I am at the moment

) because I'm soooo busy right now.

Things going good here?

Posted by: Pylon

Let's Go Blues!!!!

Blues defenseman Erik Johnson, the No. 1 pick in the 2006 draft, tore two ligaments in his right knee during a recent golf outing and is expected to miss the entire season but recover fully. "In our business you get a few curveballs," team president John Davidson said Tuesday night before St. Louis played Dallas in a preseason game. "This is a pretty good curveball."

Johnson, 20, was injured during a team golf outing on Sept. 16 when his right foot got caught between the accelerator and the brake of his golf cart. The Blues had to wait for swelling in the knee to go down before a diagnosis could be made. Two surgeons determined that Johnson tore the anterior cruciate and medial collateral ligaments in the knee that will require an operation to fix.

Posted by: Scarface30

Quote:

Originally Posted by Malley

Haha....ya I flip out if I gain 8lbs.....hell I would be lucky if I gained 8lbs in a year that was pure lbm.

I'm fully doubtful that it would be 8lbs of LBM, but I am pretty pumped I am putting on weight, and SOME of it must be LBM...hopefully!

Quote:

Originally Posted by katt

Yeah Scar, we're back at it, but just not posting yet. I'm not able to post any longer at work (but I am at the moment

) because I'm soooo busy right now.

Things going good here?

yeah, I hear the busy part but it'll all slow down at some time hopefully for ya!

things are going pretty decent, also busy with work but it is school work. training is back on which makes me feel good.

Quote:

Originally Posted by Pylon

Let's Go Blues!!!!

Blues defenseman Erik Johnson, the No. 1 pick in the 2006 draft, tore two ligaments in his right knee during a recent golf outing and is expected to miss the entire season but recover fully. "In our business you get a few curveballs," team president John Davidson said Tuesday night before St. Louis played Dallas in a preseason game. "This is a pretty good curveball."

Johnson, 20, was injured during a team golf outing on Sept. 16 when his right foot got caught between the accelerator and the brake of his golf cart. The Blues had to wait for swelling in the knee to go down before a diagnosis could be made. Two surgeons determined that Johnson tore the anterior cruciate and medial collateral ligaments in the knee that will require an operation to fix.

I saw that on TSN this morning. that is not good news at all. hopefully the rest of the team pulls together to patch things up.

today's workout...

Back Squats - RI 2:00
155x5x5

Lunges - RI 1:30
BW+40lbs x8
BW+40lbs x2x7

Seated Calf Press - RI 1:00
90x4x8

14" Box Jumps - RI 0:30
BWx4x8

Cable Crunches - RI 1:00
115x3x10

stretched.
walked to school - 20 minutes.

Posted by: goob

Looking good scar. Very good indeed, the layoff hasn't done you any harm.

Posted by: Pylon

Quote:

Originally Posted by Scarface30

I saw that on TSN this morning. that is not good news at all. hopefully the rest of the team pulls together to patch things up.

Problem is we don't have much to pull together. Not that he is a world beater yet, but the young guys really need to play together as much as they can for this team to improve. This kind of injury is just stupid.

Posted by: PreMier

sup gangsta

Posted by: Scarface30

Quote:

Originally Posted by goob

Looking good scar. Very good indeed, the layoff hasn't done you any harm.

thanks goob. some parts are below par but some parts seem to be right on

Quote:

Originally Posted by Pylon

yeah, it was such a freak accident. maybe they might pick someone up if they're not too close to the cap yet...

Quote:

Originally Posted by PreMier

sup gangsta

hey man, long time no talk!

things are going good. back in the gym after a layoff over the summer. how's everything going with you?

today's workout...
Push Press @85lbs x7
1:00 RI

Self Assisted CG Pullups @BW+25lbs x7
1:00 RI

Push Press @85lbs x5
1:00 RI

Self Assisted CG Pullups @BW+25lbs x5
1:00 RI

Push Press @85lbs x7
1:00 RI

Self Assisted CG Pullups @BW+25lbs x7
1:00 RI

Push Press @85lbs x5
1:00 RI

Self Assisted CG Pullups @BW+25lbs x5
1:00 RI

Push Press @85lbs x7
1:00 RI

Self Assisted CG Pullups @BW+25lbs x7

Dips - RI 1:30
BWx3/10,9,7 - slowly getting back to par!

U/L Lat Pulldowns - RI 1:30
30x10
35x2x8

DB Snatch - RI 1:30
15x2x10 each arm

Planks - RI 1:30
BW - 60 seconds
BW - 50 seconds

running late, didn't stretch.
walked home from school - 20 minutes.

sorry for not getting around to everyone's journals all week, been busy. I'll hopefully get around to them later tonight.

Posted by: katt

ok, now you're making my pullups look lame

Damn you!!!!

Posted by: Pylon

Whew! I'm tired just reading that workout!

Posted by: PreMier

good, just workin out and livin

Posted by: Scarface30

Quote:

Originally Posted by katt

ok, now you're making my pullups look lame

Damn you!!!!

lol, nah they're not that great, but thanks katt. I do them self assisted, as in the first few reps are under my own power, but then I max out and assist myself with my legs JUST enough to get the amount of reps.

Quote:

Originally Posted by Pylon

Whew! I'm tired just reading that workout!

thanks Py. I can thank yellowmoombs for the idea of the supersetting type thing at the beginning, it is awesome!

Quote:

Originally Posted by PreMier

good, just workin out and livin

good to hear man.

today's workout...
RDLs - RI 2:00
185x5x5

Hang Cleans - RI 2:00
80x5x5

Single Leg RDLs - RI 1:30
BW+15lbs x3x10

Farmers Walk - RI 1:30
2x80lb DBs - 2x20m

forgot to stretch.
walked to and from the gym - 20 minutes.

did one last set of static hold with 85lb DBs for about 25 seconds. the 80lb DBs have such a large handle, I don't really like it. all in all a good workout - for being close friends with MR. Jack Daniels last night, lol.

Posted by: Scarface30

today's workout...
Bench Press @130lbs x7
1:00 RI

DB Rows @60lbs x7
1:00 RI

Bench Press @130lbs x7
1:00 RI

DB Rows @60lbs x7
1:00 RI

Bench Press @130lbs x7
1:00 RI

DB Rows @60lbs x7
1:00 RI

Bench Press @130lbs x7
1:00 RI

DB Rows @60lbs x7
1:00 RI

Bench Press @130lbs x7
1:00 RI

DB Rows @60lbs x7

Low Incline U/L DB Bench Press - RI 1:30
35x10 each arm
40x10 each arm
40x9 each arm

T-Bar Rows - RI 1:30
90x10
100x10
100x8

Bentover Laterals - RI 1:00
20lb DBs x2x8

internal/external rotator cuff exercises.
forgot to stretch.

Posted by: Gazhole

Very nice!

Those are pretty low RI's for that intensity, your work capacity seems strong right now?

Damn lot of work there

Posted by: Pylon

Nice work,Scar!

Posted by: katt

Daannggg... That's some killer workout..

So, how is that working for ya.. 1 set of Db rows and 1 set of Bench... I would be beat with that

When did you start putting back & chest together? Isn't that exhausting?

And, I don't see alot of shoulder work in this???

A lot of questions I know, but I'm trying to play catch up.

Posted by: Scarface30

Quote:

Originally Posted by Gazhole

Very nice!

Those are pretty low RI's for that intensity, your work capacity seems strong right now?

Damn lot of work there

thanks Sir Gaz

.

my work capacity is probably a lot stronger than ever before. this new set up is working well for both that and getting stronger/bigger...all thanks to yellowmoomba though

Quote:

Originally Posted by Pylon

Nice work,Scar!

thanks Py!

Quote:

Originally Posted by katt

Daannggg... That's some killer workout..

So, how is that working for ya.. 1 set of Db rows and 1 set of Bench... I would be beat with that

When did you start putting back & chest together? Isn't that exhausting?

And, I don't see alot of shoulder work in this???

A lot of questions I know, but I'm trying to play catch up.

lol, no worries.

1) I'm like the alternating sets like that, but for the record it was YM's idea

.

2) I've been putting chest/back work together for a while now. I use the horizontal push/pull, vertical push/pull split and really enjoy it!

3) I do push presses and DB snatches for my shoulder work on Fridays, you'll just have to wait

.

did some cardio tonight!

45 minutes of intermural soccer

kinda messed up my ankle. went to cut laterally and rolled it pretty good, which is weird because I'm pretty used to cutting laterally like that in basketball

. probably shouldn't have kept playing, but did anyway. a little discomfort now - we'll see how it is tomorrow.

Posted by: katt

I HAVE TO WAIT????

WADDYA MEAN??? WAIT??? DON'T YOU KNOW I'M HIGH MAINTENANCE..??? I DON'T WAIT!!!!

hahahahahahahahhaha

Just joking

Posted by: Scarface30

Quote:

Originally Posted by katt

I HAVE TO WAIT????

WADDYA MEAN??? WAIT??? DON'T YOU KNOW I'M HIGH MAINTENANCE..??? I DON'T WAIT!!!!

hahahahahahahahhaha

Just joking

lol

does TOH know you act like this?

so when I woke up this morning my ankle was pretty sore. I don't know if it could have been because I wasn't on it all night, but it hasn't calmed down yet. it is not swollen too much, but is incredibly sore when I move it side to side and actually very sore to the touch right under my ankle bone. I'm doubtful I'll get to the gym tomorrow, because I don't think squats would help it out any.

Posted by: katt

Quote:

Originally Posted by Scarface30

lol

does TOH know you act like this?

Totally.....

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

Trying to squat with a sprained ankle isn't a good idea. You'll be unbalanced, trying to keep the weight off the bad leg. Just let it heal.

Posted by: Pylon

Yup. Rest, Ice, Compress, Elevate. Get to it.

Posted by: Scarface30

Quote:

Originally Posted by Triple Threat

Trying to squat with a sprained ankle isn't a good idea. You'll be unbalanced, trying to keep the weight off the bad leg. Just let it heal.

Quote:

Originally Posted by Pylon

Yup. Rest, Ice, Compress, Elevate. Get to it.

thanks for the advice, fellas

doing what TT and Py mentioned, and my ankle seems to be getting better. still not where I think it should be to workout, but it is getting there.

Posted by: Scarface30

today's workout...
Push Presses @85lbs x7
1:00 RI

Self Assisted CG Pullups @BW+25lbs x7
1:00 RI

Push Presses @85lbs x7
1:00 RI

Self Assisted CG Pullups @BW+25lbs x7
1:00 RI

Push Presses @85lbs x7
1:00 RI

Self Assisted CG Pullups @BW+25lbs x7
1:00 RI

Push Presses @85lbs x7
1:00 RI

Self Assisted CG Pullups @BW+25lbs x7
1:00 RI

Push Presses @85lbs x7
1:00 RI

Self Assisted CG Pullups @BW+25lbs x7

Dips - RI 1:30
BWx10
BWx2x8

U/L Lat Pulldowns - RI 1:30
30x10 each arm
35x2x8 each arm

DB Snatches - RI 1:30
20x2x8 each arm

Planks - RI 1:00
BWx45 seconds
BWx55 seconds

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

decent workout, my ankle still has limited mobility, and is still a bit swollen. not cool when you're really itching to play more soccer!

it was even a little tender with the small amount of leg movement in the push presses, so my conclusion is come leg day play it by ear!

also decided to switch the days up. vertical push/pull came first this week. soon going to change around the rep and sets for a bit, either that, or add more weight and start over with the 5x5 thing again and go up from there. seems to be working well thus far!

Posted by: yellowmoomba

Looks good in here. I'm glad you like the alternating exercies idea.

Keep it up!

Posted by: katt

Nice workout there Scar! I really really want to know how to improve my pullups...

Posted by: Scarface30

Quote:

Originally Posted by yellowmoomba

Looks good in here. I'm glad you like the alternating exercies idea.

Keep it up!

thanks.

liking it indeed! working very well so far!

Quote:

Originally Posted by katt

Nice workout there Scar! I really really want to know how to improve my pullups...

thanks katt.

why don't you try what I am currently doing. I am not actually doing the BW+25lbs under my own upper body strength. I do as many as I can with my upper body, then for the rest of the set I SLIGHTLY assist myself with my legs, just enough to get back to the top. you could try something like that.

just an update, my ankle is still not the greatest, so I reluctantly didn't workout today. didn't want to make anything worse, or favour one side more than the other because of the injury. I'll give it one more week.

Posted by: Scarface30

finally back at it...

Bench Press @ 135lbs x5
1:00 RI

DB Rows @ 60lbs x5
1:00 RI

Bench Press @ 135lbs x5
1:00 RI

DB Rows @ 60lbs x5
1:00 RI

Bench Press @ 135lbs x5
1:00 RI

DB Rows @ 60lbs x5
1:00 RI

Bench Press @ 135lbs x5
1:00 RI

DB Rows @ 60lbs x5
1:00 RI

Bench Press @ 135lbs x5
1:00 RI

DB Rows @ 60lbs x5

Low Incline U/L DB Press - RI 1:30
35x10
40x2x10

T-Bar Rows - RI 1:30
90x2x10
100x10

Bentover Laterals - RI 1:00
20x2x10

Cable Crunches - RI 1:00
115x10
125x2x10

so, I am finally back in the gym - well at least more consistently hopefully. my ankle is still not 100% yet, I'd say only 70-75%, so I was doing some ankle re-hab my cousin showed me. it consisted of gripping a towel with your toes and pivoting your foot using your ankle. hopefully doing this will help it out.

overall was happy with this working, things seemed to stay put which is good. also, could have probably used 65lbs for the DB rows.

Posted by: Scarface30

so it has been a while...a long while... I decided to switch back to 3 fullbody workouts a week, emphasizing more on high intensity lifting 3-5RM with also some 10 repped stuff

RDLs - RI 1:30
155x5x5

Hang Cleans - RI 1:30
70x3x5

Seated Cable Rows - RI 1:30
115x5x5

Seated OH Press - RI 1:30
35sx3x10

Supine Rows - RI 1:30
BWx2x10
BWx7

not bad.

the hang cleans bothered my ankle a bit which is still not healed, that's why the weight for both RDLs and hang cleans was quite a bit lower than my normal 5 rep maxes. oddly enough, now after the weight session my ankle is feeling the best it has in a long time.

Posted by: PreMier

good to see you posting again bud.

Posted by: Gazhole

Yeah, be careful with that ankle man. Good workout nonetheless, though

How is it feeling the last few days? Any more stable at all?

Fullbody workouts are awesome, i do them too often in relation to other splits - theyre just fun!

Posted by: Scarface30

Quote:

Originally Posted by PreMier

good to see you posting again bud.

thanks man. I'm gonna try and post in my journal more often again.

Quote:

Originally Posted by Gazhole

Yeah, be careful with that ankle man. Good workout nonetheless, though

How is it feeling the last few days? Any more stable at all?

Fullbody workouts are awesome, i do them too often in relation to other splits - theyre just fun!

thanks Gaz.

my ankle only felt good for that day I guess. it don't give me excruciating, but it gave me some uncomfortable feeling. it's still stable, however I haven't tested it too far yet.

Posted by: Scarface30

Split Squats - RI 1:30
85x5x5 each leg

CG Pullups - RI 1:30
BWx5x5

Single Leg RDL - RI 1:30
BW+30x3x5

Low Incline DB Bench Press - RI 1:30
35sx3x10

Static Holds - RI 2:00
75sx 3x 42 seconds, 40 seconds, 40 seconds

Bentover Laterals - RI 1:00
15sx3x10

again not bad.

squats and calf presses are going to be a no go for a while. tried back squats at the first and it put my ankle in a really uncomfortable position, and I wasn't going to risk it. however, split squats didn't seem to bother it.

hopefully going for a hike tomorrow if the weather agrees.

Posted by: Scarface30

went hiking on Saturday and the ankle held up decently well. it's feeling half good today, I can extend it forward pretty much without any pain. also worked out today but the workout wasn't anything great, just the normal fullbody, however it was completely unbalanced as I haven't thought it through enough yet, lol. what makes it harder is my ankle and the limitations it puts on doing certain quad dominant exercises.

Push Press - RI 1:30
90x5x5

Hypers - RI 1:30
BW+35x5x5

Flat DB Press - RI 1:30
60sx3x5

Dips
BWx8
BWx2x6

that's it.

the absence of a quad dominant exercise as stated above was a definite loss. I don't know what to do.

Posted by: yellowmoomba

For the short term do Extentions for your Quads since you don't need a good ankle for that.

Posted by: Scarface30

Quote:

Originally Posted by yellowmoomba

For the short term do Extentions for your Quads since you don't need a good ankle for that.

ahh, good idea. I've actually never done extensions before, is that when you're sitting down in on the machine and you extend your legs up?

Posted by: Scarface30

RDLs - RI 1:30
155x5x5

Hang Cleans - RI 1:30
75x3x5

Seated Cable Rows - RI 1:30
115x5x5

Oly Bar Corner Press - RI 1:30
35 (+bar)x3x10

Supine Rows - RI 1:30
BWx3x10

Cable Crunches - RI 1:00
115x3x10

again not bad.

next week, going to either up the weights, or up the reps, not sure. as for my stretching I keep meaning to do that at night, but I keep forgetting.

Posted by: PreMier

Quote:

Originally Posted by Scarface30

ahh, good idea. I've actually never done extensions before, is that when you're sitting down in on the machine and you extend your legs up?

yes. i like higher reps on these, because they hurt my knees. make sure you go slow, and squeeze at the top

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

yes. i like higher reps on these, because they hurt my knees. make sure you go slow, and squeeze at the top

I shoot for 12 - 15 reps - sometimes I'll do dropsets too

Posted by: Gazhole

Glad to hear the ankle is getting better, man

Workouts still look really good, though! Injury doesnt seem to have slowed you down too much

Posted by: Scarface30

Quote:

Originally Posted by Gazhole

Glad to hear the ankle is getting better, man

Workouts still look really good, though! Injury doesnt seem to have slowed you down too much

thanks man. I'm pretty happy with my training the last little while, even with a bad ankle.

Posted by: Scarface30

Split Squats - RI 1:30
85x5x5

CG Pullups - RI 1:30
BWx5x5

Single Leg RDLs - RI 1:30
BW+35x3x5

Low Incline DB Press - RI 1:30
35sx10
40sx2x10

Bentover Laterals - RI 1:00
15sx3x10

Grip work.

again felt great. definitely upping the weight next week.

Posted by: Gazhole

Great to see leg work is holding up

Posted by: Scarface30

Quote:

Originally Posted by Gazhole

Great to see leg work is holding up

thanks man. I'm happy with it so far.

Posted by: Scarface30

Push Press - RI 1:30
95x4x5
95x4

Hypers - RI 1:30
BW+35x5x5

DB Bench Press - RI 1:30
60sx3x5

Bentover Laterals - RI 1:00
15sx3x10

Bent Knee Calf Raises - RI 1:00
115x3x12

got to the gym a little late therefore there was no core work today.

also, I decided to not to add in another quad dominant movement, and did calf raises instead. I thought my calves needed more work than my quads

Posted by: Gazhole

Don't want no chicken drumsticks for legs, boy.

Posted by: Scarface30

Quote:

Originally Posted by Gazhole

Don't want no chicken drumsticks for legs, boy.

lol, yeah true. I like my quads like they are right now though, any bigger, and I'll have to buy new pants! as for my calves, they are pathetic really.

Posted by: Scarface30

RDLs - RI 1:30
165x5x5

Hang Cleans - RI 1:30
80x3x5

Seated Cable Rows - RI 1:30
115x5x5

Oly Bar Corner Presses - RI 1:30
37.5x2x10 (each arm)
37.5x9 (each arm)

Supine Rows - RI 1:30
BWx3x10

Cable Crunches - RI 1:00
115x3x10

again, felt good. upped the weight on most of the movements except supine rows and cable rows, so next will will be adding some weight to those.

Posted by: PreMier

Posted by: katt

developing calves? I keep saying to TOH to wear high heels around, cuz it worked for me..

School going well?

Posted by: Scarface30

Quote:

Originally Posted by katt

developing calves? I keep saying to TOH to wear high heels around, cuz it worked for me..

School going well?

lol, I doubt I could even stand in heels! I don't know you you gals do it..

school is going good thanks, almost done for Christmas break, only another 11 days

.

how's everything going with you?

Posted by: katt

good - going through the "why did I take such a big break" aches and pains right now

But, it'll just take a couple weeks and we'll be up to speed hopefully

Posted by: yellowmoomba

How's the ankle? Based on your last couple of workouts it looks like you are back at it.

Posted by: the other half

hey bro, whats up? i didnt read back thru, so what happened to your ankle. something about wearing high heels?

Posted by: Scarface30

Quote:

Originally Posted by katt

good - going through the "why did I take such a big break" aches and pains right now

But, it'll just take a couple weeks and we'll be up to speed hopefully

lol, yeah I always think the same thing after a layoff. I guess it's pay back for taking too much time off!

Quote:

Originally Posted by yellowmoomba

How's the ankle? Based on your last couple of workouts it looks like you are back at it.

thanks YM. ankle is a bit better. doesn't hurt to the touch anymore, but still hurts when I extend it out fully.

haven't been the the gym in a while for a couple reasons: it's the best time of the school year now (besides frosh week

lol).. exam time!

.. so I've been studying lots and they also use the fieldhouse where I workout to do like 80% of the university exams, so it's closed down during this time.

Quote:

Originally Posted by the other half

hey bro, whats up? i didnt read back thru, so what happened to your ankle. something about wearing high heels?

not too much, just getting over the last hurdle of the semester = exams!

I was playing a game of soccer, cut maybe too hard and rolled my ankle pretty bad. still giving me some problems every now and then, and it happened 3 months ago!

you and katt back at the gym now for a while? and how was hunting this year?

Quote:

Originally Posted by clk300

Hello,
Hello my dear,How is life over there? I Want to introduce myself to you before i could go further, I am miss, Justina by name, i came across your profile which really interests me that is why i decided to drop this note to you and to let you know that i am intrested in you for serious long term relatioship.
Please if you are intersted on my request, i will like you to email me back with my email address here blow,so that i can send my photo to you and tell you more about myself.
(clk_justina@yahoo.com) This is my email address,i am waiting to receive your reply in my private email,have a nice day and God bless you.
Yours in love Miss Justina.

uhh..

mods, can you take care of this?

Posted by: PreMier

dude, email her and get some!!

Posted by: yellowmoomba

Where are the workouts?

Posted by: Scarface30

Quote:

Originally Posted by PreMier

dude, email her and get some!!

lol, I've dealt with too many crazy bitches in my life.

Quote:

Originally Posted by yellowmoomba

Where are the workouts?

heh, funny you said that because I just finished working out!

Posted by: Scarface30

so I've been busy the past few weeks studying for exams (5 exams in a little over a week = fucking hell!) but I made it out alive.

I am home now too for Christmas, so I only have my old bench and barbell/dumbbells to work with, which turned out half decent. going to be doing 2 fullbodies, 3 days a week (A-B-A, B-A-B fashion) and here is what I did today.

*All RIs were 1:30*
A) Split Squats 80lbsx4x6
B) Standing OH Press 80lbsx4x6

A) Single Leg RDL 20lbsx4x6
B) DB Rows 60lbsx4x6

Bench Dips BWx3x10

Situps BWx3x10

didn't think it would be this good, but the split squat/OH press superset got me breathing pretty good! I decided to do the OH superset when I realized I had no rack to rack the BB, so when I pressed it over my head, I just pounded out 6 more reps. worked out pretty good!

on a side note, made a big purchase (well, big for me

) a few weeks back. bought a PS3 and man, is it ever sweet. NHL 09 = awesome!! lol.. I still managed to study for 2 weeks straight though!

Posted by: yellowmoomba

You can get a good workout with little to no weights....You just need to be creative.

Nice work!

Posted by: PreMier

eat a lot while your home!

Posted by: Scarface30

Quote:

Originally Posted by yellowmoomba

You can get a good workout with little to no weights....You just need to be creative.

Nice work!

thanks man.

it almost makes me feel better doing what I am doing with the limited amount of equipment and feeling like I had a great workout.

Quote:

Originally Posted by PreMier

eat a lot while your home!

lol, you don't have to tell me twice! mom's home cooking for 3 weeks straight?? jackpot!!!

haha

Posted by: Scarface30

*all RIs = 1:30*

A) Single Leg RDLs 2x6@25lbs, 2x6@30lbs
B) Door Frame Pullups 4x6@BW

A) Split Squats 4x6@80lbs
B) Elevated Feet Pushups 4x6@BW+25lbs

Calf Raises 2x30@BW+25lbs

Planks 2x time unknown @BW

another good one. the elevated feet pushups were humbling to say the least, lol. added weight to a bookbag and threw in on my back for those. going to do the same with pullups next time. not having a bar to wrap your hands around makes a HUGE difference with pullups.

also, stuck with the split squats and RDLs for lower exercises seeing as though that's about all I can do with the equipment I have.

Posted by: Triple Threat

Quote:

Originally Posted by PreMier

dude, email her and get some!!

It looks like she's cheating on him already.

Posted by: Gazhole

Good stuff, dude.

Short RIs, Super/Tri Sets, and Circuits will be your friend with less weight to lift.

Go to it!

Posted by: katt

Hey Scar - just trying to catch up... totally take advantage of the "mom's" cooking - it's the best!!

I should know that.. lol

We are just reving back up, the first couple weeks were.. um.. "light".. just because I just wasn't in the mood to pound the weights hard yet.. (oh that didn't sound good did it)

anyway,, it's going good... hunting was a bust.. nothing in the freezer, and I wasn't really into it this year as I have been in the past, it's going to be a expensive winter buying meat.

Other than that - we've had a foot of snow today so far, I just got done shoveling our driveway, which can park 8 cars..very long.. I love it in the summer, but absolutely hate it in the winter. ha ha

Posted by: Scarface30

oh I definitely took advantage of mom's cooking!

so I've been in hiding for a while, and was not lifting at all. Christmas was great though, aside from being home with the family, I got to see family and friends I don't see very often. but now I'm back in Halifax ready for another semester of school, which is probably going to be more work-filled than last semester.

I also have a new a gym routine, sticking to the same principles of YM's old routine that I like. here it is:

Upper A
1) Pullups
2) Push Press
3a) U/L Lat Pulldowns
3b) Oly Bar Corner Press
4) Dips

Upper B
1) Low Incline DB Press
2) DB Rows
3a) Bench Press
3b) T-Bar Rows
4) Bentover Laterals

-3A & 3B are the supersetting thing I did before that I got from YM, with a 1:00RI between each set.

Lower A
1) Back Squats
2) Hang Cleans
3) Single Leg RDL
Grip Work
Core Work

Lower B
1) RDLs
2) Hyperextensions
3) Split Squats
Calf Raises
Core Work

*Both upper days will start with int./ext. rotator cuff movements
**Increase both exercises 3A) & 3B) on both upper days and exercise 3) on both lower days by 2 reps/week

Upper
Week 1: 8,8,8,8
Week 2: 8,10,8,10
Week 3: 10,8,10,8
Week 4: 10,10,10,10
Week 5: 10,10,10,10

Lower
Week 1: 8,8,8
Week 2: 8,10,8
Week 3: 10,8,10
Week 4: 10,10,10
Week 5: 10,10,10

***Higher intensity sets on both upper and lower days will increase by 5-10lbs per week.
****All RIs will change accordingly.
*****All other exercises, i.e. grip and core work, will increase accordingly.

pretty simple. I've come to notice I use the same exercises over and over again, but I'm taking this from the advice that Arch gave me a while back saying as long as you change up the sets/reps/tempos etc... and continue to eat, I'll continue to grow

.. makes me think, I hope he's doing well.

Posted by: yellowmoomba

The program looks good. How much weight are you looking to gain? Think about doing some DB Snatches with your grip work. You'll get the benefit of doing some explosive hip movement while working on your grip.

Posted by: Scarface30

ahh, DB snatches!

where would you put them? I'm not 100% sure where they'd go. also, what exactly are DB snatches? when I do them I do them this way...

YouTube Video

except without the hop at the end and a little more bend action in the knees.

by the way, that's not me in the video, if you haven't already figured that out, lol.

Posted by: yellowmoomba

I would do snatches and towel pullups to combine a compound movement with your grip work. What do you normally do ?

Posted by: Scarface30

I normally do either farmer's walk or just static holds.

Posted by: Scarface30

oh, and I'm just looking to gain any weight, no set amount. trying to make it as clean as possible.

Posted by: Scarface30

back at it!

Weighted Pullups - 2:00 RI
BW+15x6x4

Push Press - 2:00 RI
95x6x4

A) U/L Lat Pulldown
30x3x8 each arm
B) Oly Bar Corner Press - RI 1:30
35 (+bar)x3x8

Dips - RI 1:30
BWx9
BWx6

so first workout back and it was good. out of my haste I forgot about the supersetting I did before from YM's template, and just did regular supersets. also, I think I went a little too gung-ho with the push presses seeing as though my shoulder feels a tad funny right now.

Posted by: PreMier

nice workout. i hurt my shoulder shoveling today

Posted by: Scarface30

Quote:

Originally Posted by PreMier

nice workout. i hurt my shoulder shoveling today

thanks Pre.

shitty about your shoulder, mine is alright today. hopefully yours is feeling well.

Posted by: Scarface30

Back Squats - RI 2:00
135x3x4
155x3x4

Hang Cleans - RI 2:00
85x4x4

Single Leg RDLs - RI 1:30
BW+30x3x8

-that's it. dropped a few things because I wanted to buy a locker for the winter term and that took 20 minutes away from my workout, so I couldn't do grip or core work. I'll make up for it.

also, this whole deal of looking to put some weight on might be a no go due to the fact that Tuesdays and Wednesdays I'm in school from 10am-8pm and I really don't have enough room in my book-bag for my books PLUS all the food I'd need.

the ankle is pratically healed now, squats didn't give me any problems

Posted by: PreMier

pack a suitcase then

Posted by: Scarface30

^^lol, that would work!

Posted by: Scarface30

Low Incline DB Bench - RI 2:00
50(x2)x3x4
55(x2)x3x4

DB Rows - RI 2:00
65x3x4
70x3x4

Bench Press @ 125lbs x8
1:00 RI

T-Bar Rows @ 90lbs(+bar) x8
1:00 RI

Bench Press @ 125lbs x8
1:00 RI

T-Bar Rows @ 90lbs(+bar) x8
1:00 RI

Bench Press @ 125lbs x8
1:00 RI

T-Bar Rows @ 90lbs(+bar) x8

Bentover Laterals - RI 1:30
15(x2)x2x10

Cable Crunches - RI 1:00
125x3x10

internal/external rotator cuff stuff.

was surprised at how easy the DB rows and DB bench felt, definitely need to up the weight next time.

Posted by: PreMier

nice workout bro

Posted by: yellowmoomba

Looks like you could add weight to Bench and t-bar rows next time too since you completed all three sets of eight.

Posted by: katt

Nice stuff Scar

Posted by: Scarface30

Quote:

Originally Posted by PreMier

nice workout bro

thanks Pre.

Quote:

Originally Posted by yellowmoomba

Looks like you could add weight to Bench and t-bar rows next time too since you completed all three sets of eight.

ahh, I didn't even think about that. strange? thanks for the advice YM

Quote:

Originally Posted by katt

Nice stuff Scar

thanks katt!

Posted by: Scarface30

RDLs - RI 2:00
155x4
165x4
175x2x4
185x2x4

Hypers - RI 1:30
BW+35x4x6

Split Squats - RI 1:30
85x2x8
85x7

Seated Calf Raises - RI 1:30
90x3x8

Did grip work, used 75lb DBs but didn't time myself.

again, a decent workout. RDLs felt great, and I had to up the volume of the hypers because I couldn't hold the 45lb plate so I dropped the weight and upped the volume. split squats were BRUTAL!

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