Warning: Seismic Testing Zone [Forum Archive]

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Warning: Seismic Testing Zone

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Posted by: katt

Your ass is going to be sore tomorrow...

I should laugh though... mine is just getting over our workout..

Posted by: Scarface30

Quote:

Originally Posted by katt

Your ass is going to be sore tomorrow...

I should laugh though... mine is just getting over our workout..

lol, it's not as bad as one would think!

Posted by: Scarface30

Weighted Pullups - RI 2:00
BW+15 x5x4
BW+15 x3

Push Presses - RI 2:00
95 x3x4
100 x2x4
100 x3

U/L Lat Pulldowns @ 35lbs x8
1:00 RI

Oly Bar Corner Press @ 35lbs (+bar) x8
1:00 RI

U/L Lat Pulldowns @ 35lbs x8
1:00 RI

Oly Bar Corner Press @ 35lbs (+bar) x8
1:00 RI

U/L Lat Pulldowns @ 35lbs x8
1:00 RI

Oly Bar Corner Press @ 35lbs (+bar) x8

Dips - RI 1:30
BWx10
BWx7

internal/external rotator cuff stuff.

another good one. very pleased with my push presses, pullups need some work though.

I am going to start stretching at home here 3 or 4 times a week.

I'll get around to everyone's journal as soon as I can!

Posted by: PreMier

i need to stretch more *sigh*

Posted by: Scarface30

Quote:

Originally Posted by PreMier

i need to stretch more *sigh*

yeah, I'm noticing a huge mobility deficiency lately.

Posted by: Scarface30

Back Squats - RI 2:00
155 x3x4
165 x3x4

Hang Cleans - RI 2:00
85 x2x4
90 x2x4

Single Leg RDLs - RI 1:30
BW+30 x3x8 (each leg)

Cable Crunches - RI 1:00
125 x2x10
135 x7

felt good again. really enjoying the higher intensity stuff! back squats were the lowest I've ever taken them and I could could the targeted 4 reps, although the last set was a bit sloppy.

I don't normally workout 3 days in a row, but since I missed one day last week, I needed to make up for by an extra day this week.

Posted by: Scarface30

Low Incline DB Bench Press - RI 2:00
55s x6x4

DB Rows - RI 2:00
70 x3x4
75 x3x4

Bench Press @125lbs x8
1:00 RI

T-Bar Rows @100lbs (+bar) x8
1:00 RI

Bench Press @125lbs x9
1:00 RI

T-Bar Rows @100lbs (+bar) x10
1:00 RI

Bench Press @125lbs x8
1:00 RI

T-Bar Rows @100lbs (+bar) x8

Bentover Laterals - RI 1:00
15s x2x10

int./ext. rotator cuff stuff.

so I've come to realize I made a mistake last day with the bench press. I thought I was doing 125 but it was actually only 115, so I upped it this week, and also everything else pretty much.

my bench is weak

.

my shoulders felt a little awkward while doing the DB rows, I don't know why? might have slept on them weird or something.

Posted by: PreMier

too many reps, more weight!

Posted by: Scarface30

Quote:

Originally Posted by PreMier

too many reps, more weight!

do you mean overall, or just a few things in particular?

Posted by: Scarface30

RDLs - RI 2:00
175 x4
185 x4
195 x3x4
195 x3

Seated Calf Raises - RI 1:00
90 x3x8

Cable Crunches - RI 1:00
135 x2x10
135 x8

that's it. felt completely drained for this one and it's due to the fact that I chose to workout 5 times this week to make up for the lost day last week. at least I complete the RDLs so now I am back on schedule with those.

also, the newb group is in session and EVERYTHING was being used today, so I was a bit annoyed/exhausted and wanted to get out of there.

there was this buddy there today, and I can't for the life of me understand how some people get the shape they have. he wasn't huge, but he had a good size. he starts doing pullups, but instead of going completely down and back up in a relatively linear fashion, his motion is completely circular, and almost like heaving himself up. I don't get it...

Posted by: PreMier

nice deads, i posted a bulletin/blog on myspace how i hate the resolutionists

Posted by: Scarface30

Quote:

Originally Posted by PreMier

nice deads, i posted a bulletin/blog on myspace how i hate the resolutionists

thanks Pre, deads were always somewhat of a strong point of mine.

Posted by: Scarface30

didn't workout today due to one reason: no gym clothes. left my house in a haste and completely forgot my gym clothes

Posted by: PreMier

that sucks..i forgot my shake once. once..

Posted by: Scarface30

so I've just completely fucked off this week in terms of training. I just get pissed when I miss a day because it screws my whole training schedule off and I don't like it.

I think I am going to go the next 2 days, do 2 fullbody workouts with the meat and potatoes of my current lifting routine, aka squats, deads, pullups, hang cleans, rows..etc...

on an upside I am going to Trinidad next month!! yeeaahh

.. it's a school trip, about 95% funded so I was like hell yes!

Posted by: yellowmoomba

Quote:

Originally Posted by Scarface30

so I've just completely fucked off this week in terms of training. I just get pissed when I miss a day because it screws my whole training schedule off and I don't like it.

I think I am going to go the next 2 days, do 2 fullbody workouts with the meat and potatoes of my current lifting routine, aka squats, deads, pullups, hang cleans, rows..etc...

on an upside I am going to Trinidad next month!! yeeaahh

.. it's a school trip, about 95% funded so I was like hell yes!

Sh*t happens (like LIFE). You are not going to shrink or lose strength by doing two FB routines for the week. It might be good for you

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

.. it's a school trip, about 95% funded so I was like hell yes!

Don't sweat the petty things and don't pet the sweaty things, young Scar.

Youll make up for it next time, more than likely because the rest allows you to!

Posted by: Scarface30

Quote:

Originally Posted by yellowmoomba

Sh*t happens (like LIFE). You are not going to shrink or lose strength by doing two FB routines for the week. It might be good for you

Quote:

Originally Posted by Gazhole

Don't sweat the petty things and don't pet the sweaty things, young Scar.

Youll make up for it next time, more than likely because the rest allows you to!

see, now this is why I came here!

thanks fellas, you're right about that.

Posted by: PreMier

isnt trinidad dangerous?

Posted by: katt

Practicing up on your limbo moves before you go ??

Posted by: Scarface30

Quote:

Originally Posted by PreMier

isnt trinidad dangerous?

.. I sure hope not!

Quote:

Originally Posted by katt

Practicing up on your limbo moves before you go ??

lol, do that limbo down there?

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

so didn't go to the gym today, went yesterday and it was pretty good. numbers did not improve, pretty much even with last one. didn't get there today. school work lately is coming first, and yesterday I had a 12 hour school day PLUS worked on an assignment until 1am last night, so I was getting outta bed this morning! lol. right now it's touch and go - we'll see when I get there again.

I was also thinking today of how (or how little) I have progressed since a few years ago, haha. I'm almost stuck between a rock and a hard place because I am too small to cut any, but then on the other hand I have too high of a BF% (15-18% I'd say) for my size to pack on more weight in my opinion. not 100% sure which direction I should go

.

enough of me ranting.

Posted by: Scarface30

soo, haven't been in here in a while.. again.. school was just eating away my time, and I was feeling the effects of stress and decided to take it easy from the gym.

I am currently on spring break, which is a huge relief and tomorrow I leave for Trinidad! I'm pretty pumped about that. I'll be gone for 7 days even though I haven't been on here much lately anyway that I'll be missed, lol. anyway, I really want to hit the gym hard like normal when I get back

..but until then!!

Posted by: nadirmg

Have fun. Enjoy spring break. Eat good food. Eat good drink.

Get ready to kick your butt when you get back

Good to see you're still here. I've been out for a while... stupid RC...

Posted by: PreMier

post pics of trinidad

Posted by: Scarface30

Quote:

Originally Posted by nadirmg

Have fun. Enjoy spring break. Eat good food. Eat good drink.

Get ready to kick your butt when you get back

Good to see you're still here. I've been out for a while... stupid RC...

hey man, long time no see! how's everything going? too bad about the RC, take care of it, you don't want any serious damage there!

Quote:

Originally Posted by PreMier

post pics of trinidad

you want, I'll deliver..

Posted by: Scarface30

actually Pre, you're going to have to wait until I upload them to facebook, because they are too big of a file to upload from my computer.

Posted by: the other half

glad to see that u made it back. was it alot of fun?

did you hear that. i think it was the gym calling you! better get your butt over there and throw some iron around.

Posted by: Scarface30

thanks OH. my trip was wicked. got to see a good mixture of cool geology, awesome scenery and cool history.

as for the pics, they are all too big to upload, says it's a max of 193KB or something, and my smallest one is like 1MB.. I'll try and figure something out.

as for the workouts, I've taken a page out of P-funk's KISS training, and am just going to keep it really simple, low reps/higher weight.

RDLs - RI 2:00
135x5
185x4x5

Pullups - RI 2:00
BWx5
BWx3x4

Push Press - RI 2:00
80x2x4
85x2x4

Cable Crunches - RI 1:00
125x2x10
125x8

...

.. felt good to lift again, but man.. one word can sum it up.. WEAK!! all but my push presses were weak, which I could have easily done 95, but my pullups were very disappointing.. starting over again sucks.

Posted by: Scarface30

today...

Squats - RI 1:30
115x2x10
125x9

T-Bar Rows - RI 1:30
90 (+bar)x2x10
90 (+bar)x8

Hang Cleans - RI 1:30
65x9
65x7 <- failed at 7
65x8

*Note to self, high rep hang cleans are tough!

Low Incline DB Bench - RI 1:30
35(x2)x10
35(x2)x2x8

Seated Calf Raises - RI 1:30
90x3x8

felt good.. high rep stuff is killer! especially the hang cleans. lifts are still weak for me.. all in good time though!

Posted by: katt

ok, so yeah, we did cleans a couple weeks back,, decided to through them in for out cutting routine. Holy freakin cow.. I never expected them to be so taxing.

But, it gave me a real appreciation for them though.

Posted by: Scarface30

Hi katt,

yeah, hang cleans are a superb exercise, eh? high rep hang cleans are tough!

Posted by: Scarface30

today...

RDLs - RI 2:00
185x4x5
185x3 <- failed!

Pullups - RI 2:00
BWx5
BWx2x4
BWx3 <- still very disappointed with these.

Push Press - RI 2:00
90x2x4
95x4
95x3

Static Holds - RI 2:00
70(x2) - 51 seconds
70(x2) - 45 seconds
70(x2) - 45 seconds

didn't do any core work. I plan on starting to stretch at home for about 30 minutes in the evening, so I might do some planks or dragon-flags or something when I do. also, plan on adding in some tricep/bicep work too.

sorry I haven't been getting around to the journals, I haven't been around much asides from posting here.

Posted by: Scarface30

workout from yesterday...

Squats - RI 2:00
155x4x5
155x4

T-Bar Rows - RI 2:00
115 (+bar)x2x5
120 (+bar)x2x5
120 (+bar)x3

Hang Cleans - RI 2:00
95x2<-

too much!
85x3x4

Low Incline DB Bench - RI 2:00
50sx4
55sx3x4

ran short on time so didn't get to do any cable crunches.

Posted by: yellowmoomba

Welcome back......I'd to Chins for your bicep work and Close Grip Presses for triceps. You'll get more bang for the buck compared to doing curls and triceps push downs.

Just my two cents.

Posted by: katt

Hey Scar... what up?

Posted by: Scarface30

Quote:

Originally Posted by yellowmoomba

Welcome back......I'd to Chins for your bicep work and Close Grip Presses for triceps. You'll get more bang for the buck compared to doing curls and triceps push downs.

Just my two cents.

I like those 2 cents YM. I did CGBP today and liked the feeling of them. easier on the old shoulder joints than dips.

as for the chins, I already do pullups, so would you suggest to do them on the other day that I don't do pullups?

Quote:

Originally Posted by katt

Hey Scar... what up?

hey katt. not too much.. crazy busy right now though with the. the profs always like to pile it on at the end of the term. I honestly don't think I am going to be able to get everything done I need to get done between now and when they are do.. even if I work on them at all possible times

.. other then that, I'm good, lol.

how's things with you?

Posted by: Scarface30

today's workout

RDLs - RI 1:30
135x2x10
135x9

Pullups - Target = 20 reps RI 0:30
BWx7, 5, 3, 3 <- did not achieve target number

Push Press - RI 1:30
65x10
65x8
65x7

CGBP - RI 1:30
95x10
95x8

Cable Crunches - RI 1:30
125x3x10

not bad. higher rep stuff seems to always fly by. I guess there are longer RIs and more of them with lower rep/higher intensity stuff.

Posted by: Scarface30

thought I'd add that I switched from snatch grip on the DLs to DOH grip and although they destroy the grip more, I really like that grip better. I feel I can get a better overall motion.

Posted by: yellowmoomba

Quote:

I already do pullups, so would you suggest to do them on the other day that I don't do pullups?

I would..............just work in different rep ranges. Chins hit the bis more than pullups.

Posted by: katt

Quote:

Originally Posted by Scarface30

how's things with you?

Good - still plugging away at the weights..

How many years do you have left with the schooling?

Posted by: PreMier

where are the pictures you dick

Posted by: Triple Threat

Quote:

Originally Posted by PreMier

where are the pictures you dick

Why do you want pictures of his dick?

Posted by: Scarface30

Quote:

Originally Posted by yellowmoomba

I would..............just work in different rep ranges. Chins hit the bis more than pullups.

excellent

Quote:

Originally Posted by katt

Good - still plugging away at the weights..

How many years do you have left with the schooling?

good to hear!

I have one more year. ONE! so pumped, haha.

Quote:

Originally Posted by PreMier

where are the pictures you dick

hey hey.. haha, yeah I completely forgot. they are still to big, I'll shrink them and get them on here.

Quote:

Originally Posted by Triple Threat

Why do you want pictures of his dick?

Posted by: Scarface30

alright, so here are the pictures after I slaved over them to reduce their size.. lol

Posted by: Scarface30

and some more...

the ones with all the pink dots are a bunch of scarlet ibis, Trinidad's national bird. that's as close as we could get but they were brilliant red! the rest are of just scenery. the swamp tour was really sweet (where the scarlet ibis were) I have a picture of a tree boa, but it didn't turn out very well. and there is one of a couple flares in there too.

Posted by: PreMier

Quote:

Originally Posted by Triple Threat

Why do you want pictures of his dick?

only in trinidad

Posted by: nadirmg

One more year of school left, huh? Enjoy it, dude!!!

Awesome work on the pull-ups dude. When I started wanting to go up on my reps/weight, I'd do all I could with body weight reps, and then move over to the assisted pull-up machine. Take of 60-70 pounds and crank out another set or two. THAT'LL make your lats start to pop out AND you'll be able to start adding weight to your pull-ups

Keep it up!

Posted by: Scarface30

Quote:

Originally Posted by PreMier

only in trinidad

I PM'ed you those pics

.. I mean!...

Quote:

Originally Posted by nadirmg

One more year of school left, huh? Enjoy it, dude!!!

Awesome work on the pull-ups dude. When I started wanting to go up on my reps/weight, I'd do all I could with body weight reps, and then move over to the assisted pull-up machine. Take of 60-70 pounds and crank out another set or two. THAT'LL make your lats start to pop out AND you'll be able to start adding weight to your pull-ups

Keep it up!

yeah, only one more year. can't wait really. I've had enough of this school business for a while! haha

thanks man. the reason why I am so disappointed is because I used to be GOOD at pullups, and now they are weak. I guess that's what I get for taking too much time off

Posted by: Scarface30

today's workout...

Back Squats - RI 2:00
155x5x5

T-Bar Rows - RI 2:00
120x4x5
120x4

Hang Cleans - RI 2:00
85x2x4
90x4
90x3

Incline DB Bench - RI 2:00
55sx4x4

Chin-ups - RI 2:00
BWx8
BWx2x7

worked out today because yesterday I was busy finishing up a presentation I had to give for the trip to Trinidad. luckily it was the whole group that had to do it, so it was a little less nerve-wracking that way, but still I was nervous as hell! some big-wigs from the Nova Scotia Dept. of Energy were there, along with a bunch of profs and PhD students, lol. went really well though, everyone thought it was good. it was very informal too, which eased it a bit.

all that worrying for nothing!

Posted by: Scarface30

today...

RDLs - RI 2:00
185x3x4 <-
185x2x3 <-both sets my grip was my limiting factor. changed to a DOH grip and it ROASTED my grip!!!!!

hey grip! fuck off!

Pullups - RI 2:00
BWx4x5
BWx4 <- yay! pullups are coming back slowly, almost a 5x5. I think that was to do with my addition of chins honestly.

Push Press - RI 2:00
95x2x4
100x2x4

CGBP - RI 2:00
95x8
115x8

Static Holds - RI 2:00
75(x2) - 49 seconds
75(x2) - 45 seconds
75(x2) - 35 seconds

thought I'd give me grip hell since it pissed me off with the deads. other then that, very happy with my pullups. YM's advice on the chins really helped my pullups I think

Posted by: Scarface30

past workouts...

Thursday
Squats - RI 1:30
115x10
125x10
135x10

T-Bar Rows - RI 1:30
90(+bar)x10
100(+bar)x10
100(+bar)x9

Hang Cleans - RI 1:30
65x10
65x8
65x8

Low Incline DB Bench - RI 1:30
40sx2x10
40sx7

Chinups - RI 1:30
BWx9
BWx7
BWx7

Cable Crunches - RI 1:00
125x2x10

Friday
RDLs - RI 2:00
185x5
185x2x4
185x2x3

grip is still failing me. DOH is tough.

Pullups - RI 2:00
BWx5x5

Push Press - RI 2:00
95x4
100x3x4

CGBP - RI 2:00
115x10
115x8

Static Holds - RI 2:00
75s - 45 seconds
75s - 43 seconds
75s - 43 seconds

Today
Did 15 minutes of stretching and also 2 sets of planks, un-timed but probably ~50-55 seconds each set.

Posted by: Scarface30

today...

Squats - RI 2:00
155x2x5
165x2x5
175x3

T-Bar Rows - RI 2:00
120(+bar)x2x5
125(+bar)x2x5
130(+bar)x4

Hang Cleans - RI 2:00
95x4x4

Low Incline DB Bench - RI 2:00
55sx2x4
60sx4
60sx2

CGBP - RI 2:00
115x8
115x7

I was supposed to do chinups today instead of CGBP but did them (CGBP) by mistake.

thinking about switching the hang cleans to the other FBW, and then adding in single leg deads on my squat day.

Posted by: chiquita6683

nice!
Whats CGBP mean?

Posted by: Scarface30

Quote:

Originally Posted by chiquita6683

nice!
Whats CGBP mean?

hey chiquita

welcome to my journal!

by CGBP I mean Close Grip Bench Press. excellent for the triceps!

Posted by: katt

ok so I'm late in posting this but... wow! Great pictures you took.. that swamp photo (I assume) with the trees on both sides.. I can just imagine snakes falling down on you... lol..

Looks absolutely gorgeous though.

Why are you thinking of switching your hang cleans to a different day?

Posted by: Scarface30

Quote:

Originally Posted by katt

ok so I'm late in posting this but... wow! Great pictures you took.. that swamp photo (I assume) with the trees on both sides.. I can just imagine snakes falling down on you... lol..

Looks absolutely gorgeous though.

Why are you thinking of switching your hang cleans to a different day?

I actually have a picture of a boa we saw in one of the mangrove trees. it was about 7 feet long but the picture didn't come out very well. it was awesome! it was a great place to visit, I'd recommend it!

I was thinking of switching the the day I do hang cleans because the only other heavy exercise I can think of doing for the hams/glutes are single leg DLs, and I don't want to do them on the same day as I do RDLs, therefore was thinking about switching hang cleans to the RDL day and adding single leg DLs on my squat day.. targeting quads/glutes/hams on both days.

Posted by: katt

Yeah, I guess that makes sense.... Although we had our leg day yesterday, and I was concentrating on doing the ATG thing on my front squats (I like them best) and getting more range of motion... but then when it came to DL after.. gawd, I sucked!! I got to 4 reps before I started to feel like my form was caving and I was starting to pull from my back first, so I didn't even try to complete the rep.. my glutes were totally fried!!

Posted by: Scarface30

I bet!

I'd only be doing single leg DLs on squat day, however, they are still tough. we'll see how it works. I'm also close for time before class anyway, so if I add them in and it goes too long I'll have to scrap it anyway.

today...
RDLs - RI 1:30
145x10
145x2x9 <- grip was getting the best of me again.

Pullups Target = 20 Reps - RI 0:30
BWx6, x6, x4, x4

I don't know who the hell used the pullup bar before me, but their hands must have been sweaty as hell! I could have gotten to the 20 mark in 3 sets but my grip was fried from clutching the bar due to the greasines...

Push Press - RI 1:30
65x10
70x10
70x8

Neutral Grip Pullups - RI 1:30
BWx2x8

Seated Calf Raises - RI 1:30
115x3x6

do some stretching later tonight.

don't know why I did the NG pullups. I definitely need one more leg movement.

Posted by: Scarface30

today...

Squats - RI 2:00
155x5
165x2x5
175x2x5 <-progressing nicely on these.

T-Bar Rows - RI 2:00
125(+bar)x2x5
130(+bar)x2x5
130(+bar)x4

Hang Cleans - RI 2:00
95x4x4

Low Incline DB Bench - RI 2:00
55sx4
60sx4
60sx3
60sx4

Chinups Target # = 20 - RI 0:30
BWx9, x6, x5

scrapped grip work because I had to get to the mall and pick up a fancy tie and dress shirt for the banquet tonight. should be a good time.

my hang cleans seem to be on a plateau, I can get the 4x4 on them, but JUST barely. kind of making me mad. oh well, my squats are really starting to take off lately

. next 2 weeks I am going to up the intensity, triples, doubles and MAYBE some singles, we'll see.

Posted by: Scarface30

today...

RDLs - RI 2:00
135x5
185x5
205x3
205x3
205x2
205x2 <- grip failed me again on the last 2 sets

Pullups - RI 2:00
BWx5x5 <- maybe add weight next time.

Push Presses - RI 2:00
95x5
105x3
105x3
105x2
105x2

CGBP - RI 2:00
120x2x6

Static Holds - RI 2:00
2 sets of 80lb DBs <- didn't time it, just went for as long as possible

stretching later tonight.

Posted by: katt

Hey Scar, do you ever use straps when your grip fails?

Posted by: Triple Threat

Quote:

Originally Posted by katt

Hey Scar, do you ever use straps when your grip fails?

Chalk helps too.

Posted by: Scarface30

Quote:

Originally Posted by katt

Hey Scar, do you ever use straps when your grip fails?

I did consider straps, but personally I'd much rather my grip adapt then to have help.

Quote:

Originally Posted by Triple Threat

Chalk helps too.

chalk would actually probably be excellent. I find for the most part my hands get sweaty and the bar gets slippery, chalk would help that out.

as for the workouts, I've stopped for the time being because it's the oh so fun final exam period, and the gym where I workout has some really here-and-there open times due to the fact that the exams are written in that area.

I should however be getting back to the gym regularly as of this Friday

when things calm down.

Posted by: Scarface30

so after a little break for exams and just to take some time off I was back in the gym today...

RDLs - RI 2:00
135x5 <- warmup
155x5 <- warmup
185x3
205x3
205x3
205x2
205x2
215x1
215x1

I was fortunate enough that the person who used the bar before me must have used chalk, which helped out!.. I need to find a place around here that sells it.

Pullups - RI 2:00
BWx5 <-warmup
BWx5 <-warmup
BW+15x3
BW+20x3
BW+20x3
BW+20x3
BW+20x2

Hang Clean Squat - RI 1:30
85x3x6
85x4

Push Press - RI 1:30
80x3x6
85x4

CGBP - RI 1:30
115x2x8

Cable Crunches - RI 1:00
125x2x10

so now that I have a bit more time and don't have to rush to class I thought I'd do a bit more heavy lifting. felt good, although I think I am going to have to ease back on the hang cleans and push pressing as in drop one set of each, my shoulder really felt bad afterward.

I was looking on Built's blog (which is incredible by the way Built if you see this

.) and noticed that I've been doing hang clean squats as she called them the whole time. I've been doing hang cleans, but then going into a front squat.

Posted by: Scarface30

today's workout.. both damn squat racks were being used

so I had to substitute something for them, and decided to do lunges...

Lunges - RI 1:30
BW+40x11
BW+40x12
BW+40x11

T-Bar Rows - RI 1:30
90(+bar)x3x12

Single Leg/Single Arm RDLs - RI 1:30
BW+15x3x10 (each leg)

DB Bench Press - RI 1:30
40sx10
45sx10
50sx10 <- way too easy, should have started heavier

Chinups - RI 1:30
BWx9
BWx6
BWx5

Seated Calf Raises - RI 1:00
115x3x8

stretching later tonight.

Posted by: Gazhole

Looking good, dude!

Single RDLs are an awesome movement!

Posted by: Scarface30

Quote:

Originally Posted by Gazhole

Looking good, dude!

Single RDLs are an awesome movement!

thanks man.

I find they hit the glutes/hams a lot more than regular RDLs.

how's things going with you anyway?

Posted by: Scarface30

today

Hang Clean-Squats - RI 1:30
85x4x6 <- increase the weight next time

RDLs - RI 2:00-3:00
155x5
185x5
205x3
205x2
215x2
215x1
220x1

Pullups - RI 2:00-3:00
BWx5
+20x3
+20x3
+20x3
+20x2
BWx5

Push Press - RI 1:30
80x6
85x2x6

CGBP - RI 1:00
115x2x8

Dragon Flags - RI 1:00
BWx2x12

scratched a set of push presses because last time I found my right shoulder did not agree with 4 sets of those. maybe I should start doing some internal/external RC stuff.

DLs were decent, grip is getting better. put the clean-squats first because I was told/read somewhere recently that the more power oriented exercises should come first.

oh well.. now off to an end of year/beginning of summer kegger!

Posted by: Scarface30

today...

Back Squats - RI 2:00-3:00
135x5
165x5
185x3
190x3
195x2
200x1
200x1

T-Bar Rows - RI 2:00
bar+90x5
+90x5
+135x3
+135x3
+145x3
+150x2
+150x2

Single Leg/Single Arm RDL - RI 1:30
BW+25x3x6

Flat DB Bench Press - RI 1:30
60sx3x6
60sx5

Chinups - RI 1:30
BWx9
BWx7
BWx5

Standing Calf Raises - RI 0:30
115x12
135x12
155x12

felt good. back squats for 200 is tied with my PR for weight, but not reps. I think it was around this time last year that I had 200 for 5. soon hopefully be up to 2 plates.

T-bars rows I think are hands down my best lift. I was pumped I was rowing my weight for 3 reps.

Posted by: Scarface30

so training for a while will have to cease because I no longer have a membership anywhere, because as of today I am no longer a student at Dal.. until I register again. so I'll have to get a Y membership over the summer next week.

until then...

Posted by: yellowmoomba

You don't need a gym membership to workout....

check out RossTraining - Bridging The Gap Between Ordinary and Extraordinary for some good ideas.

I'm sure you have a park and a backpack.

Have fun

Posted by: Scarface30

hey YM, how are things going?

now, I normally follow your advice because it is very sound, but I find a gym membership really keeps me motivated to go. I paid the money, so I am going to go! kind of like university (95% of the time

).

but that site is awesome, thanks nonetheless.

Posted by: yellowmoomba

Quote:

Originally Posted by Scarface30

hey YM, how are things going?

now, I normally follow your advice because it is very sound, but I find a gym membership really keeps me motivated to go. I paid the money, so I am going to go! kind of like university (95% of the time

).

but that site is awesome, thanks nonetheless.

Things are good here. I prefer the gym too but when you don't have access to a gym for a couple days some of those exercises are good to do instead of doing nothing

Posted by: Scarface30

back to the gym...

RDLs - RI 2:00-3:00
123x5
167x5
189x3
200x3
200x2
211x1
211x1

so 2 reasons why I was pissed over the RDLs. 1) this gym does not use the 45, 35, 25, 10, 5 lb plates.. they use the 5, 10, 15, 20 kg plates, so I had to recalculate everything. 2) someone had a damn 35lb bar from the squat rack I used. I was wondering why everything seemed so much lighter.. thought I was getting stronger at first

Pullups - RI 2:00
BWx5
+20x3
+20x3
+20x3
+20x3
+20x2

Hang Cleans - RI 1:30
89x2x6
89x5
89x4

sucks when you don't have 10lb plates, the extra 1lb per plate adds up! I could have worked around that, but I didn't feel like adding up odd numbers in my head

Push Press - RI 1:30
83x3x6

CGBP - RI 1:30
111x2x8

Cable Crunches - RI 1:00
135x2x10

the pulley machine I used for the crunches must be way different than the one at the gym at school, I could do 10lbs more and probably could have gotten 12 reps with that too.

so today I was outside messing around and starting to hand-over-hand backwards (my back outward) up this huge tree limb. this is kind of dumb but I'd like to set a goal for myself of getting close to the top of the limb (it's pretty long, like 25ft) by the end of summer. it's a lot harder than it looks!

Posted by: Scarface30

was in the gym yesterday, but I have found out very quickly that at that time of day the gym is PACKED!! so many punk high school kids too...

did a workout, but it was all kinds of fucked up, had to do the heavy squats 3rd because there is only one squat rack there

...

I will be changing things around now I think, I used a whipper snipper for 8 hours yesterday and my back was sore as hell, which in turn caused my form on the squats/energy levels to be shit, which caused something funny to happen to me hip, so I am going to go a bit more simple, using the KISS program...

a bonus was that I T-bar rowed 159.5lbs + the bar for 3 reps. don't know where that came from.

Posted by: Gazhole

Annoying plates aside, that was a good workout, man!

The KISS program is great aswell! Just the whole low volume thing is really working for me too atm.

Hows things?

Posted by: Scarface30

Quote:

Originally Posted by Gazhole

Annoying plates aside, that was a good workout, man!

The KISS program is great aswell! Just the whole low volume thing is really working for me too atm.

Hows things?

haha, yeah, takes some time getting used to it. I am pretty much like "well, with the 10lb plates, I would normally use 4.. now I have 11lb plates, which are close so I'll still use 4" although the extra 4lbs is more than it seems!

after I looked at it, I am not sure if I am going to be able to do the KISS program, haha. I am still keeping it simple, low volume/higher intensity. I just to do a few other exercises, you know?

things are going. have a job, but it's a shit job. I am making half of what I made last summer

. although, I am not going to be working the whole summer because I decided to take on an honours project in my final year at university, so I have to go back to school in August to use some piece of equipment to analyze rocks from the Himalayas, I am really looking forward to that!

sorry I haven't been around to your (and other's) journal lately, been busy.. how's things with you?

Posted by: Scarface30

today's workout

RDLs - RI 2:00-3:00
133x5 (warmup)
177x4
177x4
182.5x4
188x3

Pullups - RI 2:00
+22x3
+22x3
+22x3
+26x3
+26x2

Hang Cleans - RI 1:30
89x4
89x4
100x4
100x4

Push Press - RI 1:30
83x6
83x6
83x6

Standing Calf Raises - RI 1:00
177x10
199x10
199x10

done. felt really good today. the hang clean squats felt really light for some reason, and I had the 45lb Oly bar this time on everything!

Posted by: Scarface30

today

Squats - RI 2:00 - 3:00
133x5
155x5
166x5
177x5
177x5
188x3

Bench Press - RI 1:30
133x6
133x6
144x5
144x5

T-Bar Rows - RI 2:00
+133x3
+144x3
+144x3
+144x3
+144x2

Chinups - RI 1:30
BWx9
BWx6
BWx6

Cable Crunches - RI 1:00
145x3x8

felt good again. the T-bar rows were a little down because some guy came up to me and told me not to just use my hands to grip the bar, that it causes an improper back position or something. so I used the V-bar grip and couldn't seem to lift as much. does anyone know if that is actually true, what he said?

squats felt good, hip and back didn't bother me.

Posted by: Scarface30

today

RDLs - RI 2:00 - 3:00
133x5 (warmup)
177x4
188x4
199x4
210x4

Pullups - RI 2:00
BWx5
+22x3
+22x3
+22x3
+26x3
+26x2

Hang Cleans - RI 2:00
89x4
100x4
100x4
105.5x4

Push Press - RI 1:30
83x6
89x6
89x6

Standing Calf Raises - RI 1:00
210x10
210x10
210x10

so, I think all those numbers should be right. I am still not sure which bars are 45lbers and which ones are 35lbers

. good workout nonetheless though.

Posted by: Scarface30

today...

Squats - RI 2:00-3:00
135x5
155x4
177x4
177x4
188x4

Bench Press - RI 1:30
133x6
133x6
144x5
144x5

T-Bar Rows - RI 2:00
+88x5
+132x3
+132x3
+143x3
+143x3
+148.5x2

Chinups - RI 1:30
BWx10
BWx6
BWx6

Cable Crunches - RI 1:00
145x8
145x8
145x8

so I realize just now that when I was saying I was doing 133 and 144 for T-bar rows before, I actually meant 132 and 143, don't know why I got that mixed up.

bench press is still weak, squats felt good though. I am pretty pleased with how well this higher intensity/lower volume is working out for me.

Posted by: Scarface30

today...

RDLs - RI 2:00-3:00
133x5 (warmup)
177x4
199x4
210x3
221x3

Pullups - RI 2:00
BWx5
+22x3
+22x3
+26x3
+26x3
+26x2

Hang Clean Squat - RI 2:00
89x4
100x4
100x4
105.5x3

Push Press - RI 1:30
89x6
89x6
89x6

Standing Calf Raises - RI 1:00
221x8
221x10
221x9

there was quite the jump on deads today, don't know where that came from, but I am finally pulling 2 plates again, so I am happy. grip was shot though and on the last 2 sets, so that's why there were only 3 reps.

hang cleans went down, don't know why. last session with these they felt really strong

pullups were good, slowly but surely building these up.

Posted by: Scarface30

today...

Squats - RI 2:00-3:00
135x5 (warmup)
177x4
177x4
188x4
193.5x4

Bench Press - RI 1:30
133x6
133x6
144x6
144x5

T-Bar Rows - RI 2:00
+90x5
+132x3
+143x3
+154x3
+154x3
+154x3

Chinups - RI 1:30
BWx10
BWx7
BWx4

_Cable Crunches - RI 1:00
145x8
160x4

145x8

forgot to do the internal/external RC stuff today. I normally do that before either of my vertical or horizontal pushing, I just don't post it.

bench finally felt decent. squats made me happy also.

I may have to take it easy soon, all this labour intensive work I've been doing in my summer job is taking its toll on my back, which in turn takes a toll when I lift heavy - especially on the squats I noticed it. been trying to use my core more on them, and am actually noticing a difference in my strength and power coming out of the rack and also accelerating upwards after going parallel.

Posted by: Scarface30

today...

RDLs- RI 2:00-3:00
133x5 (warmup)
177x4
199x4
221x3
226.5x2

Pullups - RI 2:00
BWx5
+22x3
+22x3
+26x3
+26x3
+30x3

Hang Cleans - RI 2:00
89x4
100x4
105.5x4
105.5x4

Push Press - RI 1:30
89x6
94.5x6
94.5x5

Bent Knee Standing Calf Raises - RI 1:00
221x8
221x10
221x10

another good one. shouldn't have gone up to 226.5 on the deads where I didn't get 221x4 on the previous set - don't know what I was thinking.

pullups felt strong. I think that the +30 is a PR.

everything was good.

Posted by: Gazhole

I wouldn't worry about the deads. So long as you keep good form its great that you're pushing yourself and testing your limits.

Looks like a good workout, man!

Doing pullups with a lot of weight feels awesome, haha.

Posted by: Scarface30

Quote:

Originally Posted by Gazhole

I wouldn't worry about the deads. So long as you keep good form its great that you're pushing yourself and testing your limits.

Looks like a good workout, man!

Doing pullups with a lot of weight feels awesome, haha.

yeah, I felt as though I might went a little too high on the deads too quick. I'll see how it goes for next time.

thanks man. I find weighted pullups to be up there with the "macho" feeling of doing heavy squats and deads, lol.

Posted by: Scarface30

today...

Squats - RI 2:00-3:00
133x5 (warmup)
177x4
188x4
199x4
204.5x4

Bench Press - RI 1:30
133x6
138.5x6
144x6
149.5x5

T-Bar Rows - RI 2:00
+90x5 (warmup)
+132x3
+143x3
+148.5x3
+148.5x3
+154x3

Chinups - RI 1:30
BWx10
BWx7
BWx6

Cable Crunches - RI 1:00
145x8
145x8
145x8

T-bar rows were down again, but I still managed to hit the 154 mark. I used the V-grip thing instead of just hands on the bar and found it seemed harder. I think I am going to stick with just hands on the bar.

bench felt good, and I was very pleased with my squats. I know for a fact that's a PR because the highest I ever went before was 200 last year.

Posted by: Gazhole

Great Squats, man

Keep this going!

Posted by: Scarface30

Quote:

Originally Posted by Gazhole

Great Squats, man

Keep this going!

thanks dude. I was very happy with them!

Posted by: Scarface30

played 2 hours of 3-on-3 last night with some buddies I haven't seen in a while, which was a good yarn - but tiring!

I thought that with this heavy lifting I wouldn't get DOMS today after playing basketball.. wrong! my calves and quads, even my core, are killing me.

Posted by: Scarface30

today...

RDLs - RI 2:00-3:00
133x5 (warmup)
177x4
199x4
221x3
221x3

Pullups - RI 2:00
+22x3
+26x3
+26x3
+30x3
+30x2

Hang Cleans - RI 2:00
89x4
100x4
105.5x4
105.5x2 <- completely failed. not sure why. this lift has seemed to have plateaued

Push Press - RI 1:30
89x6
94.5x6
94.5x6

Bent Knee Calf Raises - RI 1:00
221x10
221x10
221x9

things seem to have leveled off, except for the pullups and push press. I probably could have gone higher on the push presses actually, and pullups felt strong. deads and hang cleans were tough.

not sure how accurate the scale is, but I weighed in at 157.2lbs today

. started out a month ago at ~150lbs. the scale might have been off, but it's hard to say.

considering taking next week off. this is the longest I've gone with straight heavy weight, and I think the old CNS is shot. a week off will hopefully help.

Posted by: Gazhole

That would be my guess aswell. You've been hitting it hard for a good while, man! The week off will do you the world of good

Damn nice session though, and your lifts are all the more impressive now that i know your bodyweight! Nice job! You're lifting much the same as i am, except i have 20lbs on you!

Posted by: Scarface30

Quote:

Originally Posted by Gazhole

That would be my guess aswell. You've been hitting it hard for a good while, man! The week off will do you the world of good

Damn nice session though, and your lifts are all the more impressive now that i know your bodyweight! Nice job! You're lifting much the same as i am, except i have 20lbs on you!

yeah, a week off never hurt anyone!

thanks dude. I am might be lifting close to what you are, but you're just now getting back into it on a regular basis, you'll be leaps and bounds ahead shortly

weighed in today at 155.2, so I am guessing the other day was heavier due to all the normal reasons (food, water, etc...). I am guessing my steady weight is around this (155).

Posted by: Scarface30

today...

Squats - RI 2:00-3:00
133x5 (warmup)
177x4
199x4
204.5x4
204.5x4

Bench Press - RI 1:30
133x6
138.5x6
149.5x6
155x5

T-Bar Rows - RI 2:00
+88x5 (warmup)
+132x3
+143x3
+148.5x3
+154x3
+159.5x3

A) Chinups
BWx10
BWx7
BWx5
B) Cable Crunches - RI 1:30
145x8
145x8
145x6

out of all those exercises I did and the part of me that felt it the most were my abs. they were shot after this session. especially on the superset with chins. I try to use my core as much as possible to stabilize myself when doing chinups so I don't swing so much... I can't understand why so many people devote a day to training abs and arms when you could just do chins, and get much better results!

squats were great, double sets of 200+ felt awesome. I've never gone as deep on the last 3 reps on the last set as I did today, and honestly it made my hip joints feel really good, like they do after a good stretch. I usually go to parallel or lower, but this was inches away from ATG.

did a chin/cable crunch superset to save time.

Posted by: Scarface30

today...

RDLs - RI 2:00-3:00
133x5 (warmup)
177x4
210x4
221x3
226.5x3

Pullups - RI 2:00
+22x3
+26x3
+26x3
+30x3
+30x3

Hang Cleans - RI 2:00
89x4
100x4
105.5x4
105.5x4

Push Press - RI 1:30
89x6
94.5x6
100x5

Bent Knee Standing Calf Raises - RI 1:00
243x9
243x9
243x10

so that was the end of 4 weeks, and I think things have gone very well. next week will be a complete OFF week, not going to do anything, then back to it the week after. I am going to change things around a little bit too.

Posted by: Scarface30

A few notes:
May 9/09
RDLs 210x1

June 7/09
RDLs 226.5x3

May 17/09
Squats 188x3

June 5/09
Squats 204.5x4

May 9/09
Pullups +20x3

June 7/09
Pullups +30x3

May 17/09
T-Bar Rows +144x3

June 5/09
T-Bar Rows +159.5x3

those are the ones I am really pleased with, my hang clean squats went up too, but not by much.

Posted by: Gazhole

Some solid lifts there, man! This program seems to have built up your strength pretty rapidly

What you changing around when you come back?

Enjoy your rest week, you damn well earned it, dude

Posted by: Pylon

Heya Scar!

Posted by: Scarface30

Quote:

Originally Posted by Gazhole

Some solid lifts there, man! This program seems to have built up your strength pretty rapidly

What you changing around when you come back?

Enjoy your rest week, you damn well earned it, dude

yeah, I was very pleased with it. I've always thought I was a high-volume kinda guy, turns out I was wrong all these years.

not TOO sure yet when I am going to change around, but all I've got is just sort of the order of exercises, IE hang cleans going first:

A
hang cleans
RDLs
bench
chins

B
squats
pullups
T-bar rows
push press

might change something around with the rep ranges, maybe lower the RI get my capacity up a bit, but I decided to put hang cleans first on a day because of the amount of energy needed to complete them. want to get them up a little higher weight wise.

Quote:

Originally Posted by Pylon

Heya Scar!

Py!

good to see you back around! how are things going? watching much hockey?

Posted by: Pylon

Very little. To afraid of what is to come.

But I want little more than to see Pitt win. Wouldn't you love to see Hossa miss out on a ring after playing in back to back finals where the teams split?

Posted by: Pylon

2 - 1, Penguins. On to game 7!

Posted by: Scarface30

so after a week off, I was back in the gym today...

Squats - RI 2:00-3:00
133x5 (warmup)
188x4
199x4
204.5x4
204.5x3

Pullups - RI 2:00
BWx5 (warmup)
+26x3
+26x3
+26x3
+31x3
+31x3

T-Bar Rows - RI 2:00
+143x3
+148.5x3
+148.5x3
+154x3
+156.75x3

Push Press - RI 1:30
94.5x6
94.5x6
94.5x5

Dragonflags - RI 1:00
BWx12
BWx10
BWx10

normal internal/external RC stuff before push presses, and also some RC stretch I found on the interweb between my dragonflags.

felt good to be back after my week off. my squats felt a little weak, which I was disappointed in, although I was pleased with everything else.

Posted by: Pylon

Nothing wrong with those numbers. Nice job!

Posted by: Scarface30

today..

Hang Clean Squats - RI 2:00
100x4
100x4
105.5x4
105.5x4

RDLs - RI 2:00-3:00
135x5 (warmup)
199x4
210x4
221x3
221x3

Bench Press - RI 1:30
137.5x6
148.5x6
148.5x5
148.5x5

Chinups - RI 1:30
BWx10
BWx7
BWx5

Bent Knee Standing Calf Raises - RI 1:00
243x10
243x10
243x9

felt good. hang cleans felt very strong, as did the RDLs, although my grip was failing me on the 221.

got some new shoes yesterday. New Balance, this exact pair New Balance 1010 ( MX1010WB ), the orthopedist I went to for my orthotics told me these would be the best for my foot with the activities I do, they felt very good today.

Posted by: katt

Dang Scar... your the bomb on pullups... GOD I HATE THOSE!!!!

Why can't I ever get past 4 or 5.... IT'S SO FRUSTRATING!

Yeah I know I'm a girl, but seriously... it's possible, right???

Great job though.

Posted by: Pylon

Don't feel bad, Katt. Even at 4, you've got me beat by, like....um....4...I think...

Posted by: yellowmoomba

Wow ...... you got 12 Dragonflags. NIIIICE

Posted by: Gazhole

Looking fucking awesome after your layoff, dude. Really good lifts! Hang Clean Squats must be brutal

Enjoy the rest?

Posted by: Scarface30

Quote:

Originally Posted by katt

Dang Scar... your the bomb on pullups... GOD I HATE THOSE!!!!

Why can't I ever get past 4 or 5.... IT'S SO FRUSTRATING!

Yeah I know I'm a girl, but seriously... it's possible, right???

Great job though.

thanks katt.

chinups are one thing, I find them a little easier than pullups. like anything, keep working at 'em and you'll get better!

Quote:

Originally Posted by yellowmoomba

Wow ...... you got 12 Dragonflags. NIIIICE

thanks YM!

Quote:

Originally Posted by Gazhole

Looking fucking awesome after your layoff, dude. Really good lifts! Hang Clean Squats must be brutal

Enjoy the rest?

thanks Gaz. by hang clean squats, all I mean are a hang clean that goes into a front squat. I always thought they were just normal hang cleans, because when I googled them (hang cleans), that's what I got.

rest week wasn't the greatest. in terms of rest wise it was good, but my aunt passed away late in the week, from cancer, so that was hard.

Posted by: Scarface30

haven't had internet for the past few days, so here are my workouts from Sunday and Monday...

Sunday
Squats - RI 2:00-3:00
133x5 (warmup)
188x4
199x4
204.5x4
210x3

Pullups - RI 2:00
+26x3
+31x3
+31x3
+35x3
+35x2

T-Bar Rows - RI 2:00
+143x3
+148.5x3
+154x3
+156.75x3
+159.5x3

Push Press - RI 1:30
94.5x6
100x6
100x5

these were iffy because I didn't have the 45lb Oyl bar, so I wasn't sure how much I was lifting, that's really just a guess, lol.

Cable Crunches - RI 1:00
145x10
145x10
145x9

Monday
Hang Clean Squats - RI 2:00
100x4
105.5x4
105.5x4
111x4

RDLs - RI 2:00-3:00
133x5 (warmup)
199x3
210x3
221x4
232x4

so, I wasn't thinking straight and started off doing triples, when I meant to be doing sets of 4, I was wondering why my grip wasn't shot on the 232, lol.

DB Bench Press - RI 1:30
61sx6
61sx6
66sx5
66sx5

Chinups - RI 1:30
BWx10
BWx7
BWx5

Bent Knee Standing Calf Raises - RI 1:00
243x10
243x10
265x9

both workouts felt great. hang cleans are feeling better now that they are first, I felt stupid over the deads, and was confused as to why my grip wasn't dead at at the end.

also, weighed in at 162.1 the other day. although it was at 6pm, and I had my training shoes on, so I would expect to be lighter than that.

Posted by: yellowmoomba

Looks pretty solid. I like all the compound movements

Posted by: Scarface30

Quote:

Originally Posted by yellowmoomba

Looks pretty solid. I like all the compound movements

thanks YM.

I am a huge believer in compounds being >>>>>> isolation. I just don't get it, you see people at the gym doing standing curls, sitting curls, preacher curls... why don't they just do some chinups, hit your bis much more efficiently, but at the same time give your shoulders, back, abs, and forearms a go too?.. that makes more sense to me.

Posted by: Scarface30

today

Squats - RI 2:00-3:00
133x5 (warmup)
188x4
199x4
204.5x4
210x4

Pullups - RI 2:00
+31x3
+31x3
+31x3
+35x3
+35x3

T-Bar Rows - RI 2:00
+143x3
+148.5x3
+154x3
+159.5x3
+159.5x2

Push Press - RI 1:30
94.5x6
100x6
105.5x5

Cable Crunches - RI 1:00
145x10
145x10
145x10

Posted by: Scarface30

today...

Hang Clean Squats - RI 2:00
105.5x4
105.5x4
111x4
111x3

RDLs - RI 2:00-3:00
133x5 (warmup)
204.5x4
215.5x4
226.5x3
237.5x2

kind of shot for the stars on this one, might have overdone it too much for the fact I should have had 232x4 for 2 sets before I went any higher. my form was still good though.

Bench Press - RI 1:30
143x6
148.5x6
148.5x6
154x5

Chinups - RI 1:30
BWx10
BWx7
BWx5

Bent Knee Standing Calf Raises - RI 1:00
243x10
243x10
265x9

felt good, although like I said, might have set the bar too high on the deads today.

going into Halifax this weekend for my birthday, although it was yesterday. go downtown and see what good things come out of that!

Posted by: Scarface30

today...

Pullups - RI 2:00
31x3
31x3
35x3
35x3
39x2

Squats - RI 2:00-3:00
133x5 (warmup)
199x4
204.5x4
210x4
221x4

T-Bar Rows - RI 2:00
+148.5x3
+148.5x3
+159.5x3
+159.5x3
+165x3

Push Press - RI 1:30
105.5x6
105.5x6
111x4

Cable Crunches - RI 1:00
145x10
145x10
145x10

felt very good today. I FINALLY hit 2 plates on my squats, which was a goal of mine this summer. the 4th rep however was a little questionable, but the other 3 were solid. I was going to only go up to 215.5, but thought 'I can definitely get at least 3 reps at 221'. it felt very good.

had a blast over the weekend too. food intake was sub-par by far, but it was the first time in a long time.

Posted by: Pylon

Congrats on the squats! Always fun to add the big plates.

Posted by: gtbmed

Quote:

Originally Posted by Scarface30

I've always thought this too. If I can do something like rows or deadlifts at 150+ lbs. to hit my biceps, why would I do curls at like 30-40 lbs. to hit my biceps? It just makes more sense to me to lift heavy and do lifts with a greater ROM.

Posted by: Pylon

Quote:

Originally Posted by gtbmed

I would agree that heavy compounds are better than isolation, but why choose? An iso lift prior to a compound can change everything. Pre-exhaust with leg extensions before squats, and all new soreness is your reward!

Posted by: Scarface30

Quote:

Originally Posted by Pylon

Congrats on the squats! Always fun to add the big plates.

thanks Oy, yeah, it feels great to add the big plates!

Quote:

Originally Posted by gtbmed

gtbmed, welcome to my journal.

I love compounds, they just seem to make more sense to do in my opinion. however, like Py said below, pre-exhaust is a great way of training too. also, it might seem to me that isos are easier/better to do when you have an injury/surgery, such as leg extensions and what not better than squats/deads.

Quote:

Originally Posted by Pylon

Posted by: Scarface30

today...

Hang Clean Squats - RI 2:00
100x4
105.5x4
111x4
116.5x3

RDLs - RI 2:00-3:00
133x5 (warmup)
204.5x4
215.5x4
226.5x4
237.5x3

Bench Press - RI 1:30
143x6
148.5x6
154x6
159.5x4

Chinups - RI 1:30
BWx11
BWx7
BWx6

Bent Knee Standing Calf Raises - RI 1:00
243x10
254x10
221x15

felt good today again. didn't go like a crazy man on the deads and hang cleans this time around, paced myself, started out lower, and was rewarded by better form and more power/strength on the later sets.

bench felt a little weird in my left elbow at the bottom, don't know why. chins are climbing finally.

Posted by: yellowmoomba

Nice work Scar....looks like you are getting stronger.

Posted by: gtbmed

Nice RDLs.

Hang clean squats are fun and tough too. Do you ever do full cleans?

Posted by: Pylon

Posted by: Scarface30

Quote:

Originally Posted by yellowmoomba

Nice work Scar....looks like you are getting stronger.

thanks YM. this is the strongest I have ever been, and it's feelin' great!

Quote:

Originally Posted by gtbmed

Nice RDLs.

Hang clean squats are fun and tough too. Do you ever do full cleans?

thanks man.

they are a great movement, eh?

what exactly do you mean by full cleans?

Quote:

Originally Posted by Pylon

thanks Py!

Posted by: Scarface30

today...

Squats RI 2:00-3:00
133x5 (warmup)
199x4
210x4
221x4
221x3

Pullups - RI 2:00
+31x3
+35x3
+35x3
+39x3
+39x2

T-Bar Rows - RI 2:00
+148.5x3
+154x3
+159.5x3
+165x3
+170.5x2

Push Press - RI 1:30
100x6
111x4
111x4

weak

Cable Crunches - RI 1:00
145x10
150x9
150x8

today was alright. push presses aren't really going anywhere lately, but I am still happy with most everything else. T-bars could stand to be a bit better, I think I should be concentrating more on the form on those (T-bars).

now I gotta get going, it's thundering and lighting out, and I really don't want to fry my computer! get to the journals later.

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

what exactly do you mean by full cleans?

My guess would be that he means cleans from the floor, aka power cleans.

Posted by: Scarface30

Quote:

Originally Posted by Triple Threat

My guess would be that he means cleans from the floor, aka power cleans.

thanks TT. maybe I'll have to give them a try. I still cannot find chalk anywhere, I've been looking, but I come from a small town and the sporting good store does not carry chalk.

I wonder if they can specially order it for me?

Posted by: Scarface30

today...

Hang Clean Squats - RI 2:00
100x4
111x4
116.5x4
116.5x3

RDLs - RI 2:00-3:00
133x5 (warmup)
210x4
221x4
232x4
243x2

Bench Press - RI 1:30
143x6
148.5x6
154x6
165x3

Chinups - RI 1:30
BWx11
BWx6
BWx6

Seated Calf Press - RI 1:00
Left Leg 176x6/Both Legs 176x6/Right Leg 176x6
Left Leg 176x6/Both Legs 176x6/Right Leg 176x6
Left Leg 220x4/Both Legs 220x4/Right Leg 220x4

done.

Posted by: yellowmoomba

Hang Clean Squats - How do you like these?

Posted by: Scarface30

Quote:

Originally Posted by yellowmoomba

Hang Clean Squats - How do you like these?

I love them. I think they are excellent movement and feels very good and natural too.

Posted by: Scarface30

today...

Squats - RI 2:00-3:00
133x5 (warmup)
199x4
210x4
221x4
226.5x3

Pullups - RI 2:00
BWx5
+35x3
+35x3
+35x3
+39x3
+44x2

T-Bar Rows - RI 2:00
+143x3
+154x3
+165x3
+170.5x3
+170.5x3

Push Press - RI 1:30
100x6
111x5
111x5

Cable Crunches - RI 1:00
150x10
150x10
150x9

considering another week off again. I usually judge by my squats whenever I need a break and I should have nailed 226.5 for 4, and even been able to get 232 for a few, but tanked on 226.5. my gym membership runs out next week for the month anyway, so I might just take next week off.

also, got another "tip" from a guy at the gym today about my T-bar rows. he was telling me I'm going to throw something out by using the baseball grip and I told him I alternate grips, and he then goes on to tell I'll hurt my wrist, and I go on to tell him I can lift more and my wrists seem stronger without using the V-grip. I appreciate the tips, but I get tired of the the guys there giving me pointers when I see what they are doing - horrible form, no compounds, all isolation shit, and never working legs. I just sometimes feel like saying, you might be bigger than me, but pound for pound I am stronger than you. but that's too cocky for my liking, lol. that's my rant for today.

Posted by: Scarface30

after a little more than a week off I am back at it. I've put on ~12lbs over my 2 months of bulking, and unfortunately some of it is fat

. so now I am going to give a try at cutting... never done it before. so with some help from Built's blog and a short list of good foods high in good fats from her, hopefully I can accomplish it.

these next two weeks wont be exactly what I want to eat since I'm still living home for the summer and eat what mom and dad have here. hey, I'm not gonna go out and by groceries when I have them for free!

from P-funk's Optimum Sport Performance forum I have taken his template, which is as follows:

3-day template
Monday (high) – Upper body strength (very heavy and heavy work)/intervals or speed
work
Tuesday (low) – active recovery/mobility work
Wednesday (high) - Lower body strength (very heavy and heavy work)/intervals
Thursday (low) – active recovery/mobility work/low intensity aerobic work or off
Fri (high) - Total body power training
Saturday (low)- Total body conditioning (muscular endurance – can use super sets or circuit training work in the prescribed rep range)

and also took some advice from his 4 week block training in setting up a program. so it looks like this:

Upper Strength
Weighted Chinups 4x4
Standing Single Arm DB Press 4x4
Bench Press 4x4
T-bar Rows 4x4

Lower Strength
Squats 4x4
RDLs 4x4
Grip Work

Power Training
Jump Squats
Push Press
DB Snatch

Intervals
HIIT Sprints 60m x5

as for the mobility work, active recovery, I am not sure what that entails exactly. also, I am not sure what sort of rep range should be used for power exercises.

anyone know??

so that's it for now, next week I'll have a 5x4 rep scheme, then the week after 5x5, then the week after I'll unload.

Posted by: Archangel

Scar, new routine looks SOLID, great lookin w/o's I see your still pushin!!! Hope all is well my Friend!!!

Posted by: Scarface30

today...

I know this is normally a no-no, or from what I gather it's wise to do sprints AFTER you lift, but today I had to do them before, or I wouldn't have been able to do them. well, let's just say that HIIT sprints are a whole NEW world to me. they made my legs more wobbly than doing sets of heavy squats! it was also a steady, but low, incline the whole way.

HIIT Sprints RI ~1:30
60m x5

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

Chinups - RI 2:00
+31x4
+31x4
+31x4
+35x3

Single Arm Standing OH DB Press - RI 2:00
39x4 each arm
39x4 each arm
39x4 each arm
44x3 each arm

Bench Press - RI 2:00
144x4
155x4
155x4
160.5x4

T-Bar Rows - RI 2:00
+143x4
+154x4
+159.5x4
+159.5x4

felt good to be back. I hope this cutting process works out. I need a protein shake now.

Posted by: katt

good luck with the cutting. The first week is always difficult for me, but after the second week, I'm good to go!

So you're working out every day for 2 weeks then taking the 3rd week off? Did I read that right?

Posted by: Scarface30

Quote:

Originally Posted by Archangel

Scar, new routine looks SOLID, great lookin w/o's I see your still pushin!!! Hope all is well my Friend!!!

Arch, good to see you're back around!

how are things nowadays with you?

Quote:

Originally Posted by katt

good luck with the cutting. The first week is always difficult for me, but after the second week, I'm good to go!

So you're working out every day for 2 weeks then taking the 3rd week off? Did I read that right?

yeah, I'm hating not being able to eat whatever already, lol.

not everyday, only 3-4 days a week. and I'll be doing that for 3 weeks, then the 4th week would be a deload week.

Posted by: Scarface30

today...

Squats - RI 2:00-3:00
133x5 (warmup)
199x4
210x4
210x4
210x3

RDLs - RI 2:00-3:00
133x5 (warmup)
199x4
199x4
210x4
221x3

Static Holds - RI 2:30
70s - 54 seconds
80s - 32 seconds
80s - 40 seconds

Calf Press - RI 1:00
352x10
352x10

done.

have to start tracking my calories on FitDay, see where I stand.

Posted by: Scarface30

so, the plan was to do HIIT sprints again tonight, but there's no way that was going to happen. made it about half way on the first set. my legs are still way to sore from Monday's sprints for that, I am surprised I got through the squats like I did. hopefully by tomorrow they'll be better.

Posted by: yellowmoomba

Good looking workout today

Posted by: Scarface30

Quote:

Originally Posted by yellowmoomba

Good looking workout today

thanks YM. I am hoping my numbers stay consistent and high throughout this "cutting" phase I am going to attempt, lol.

Posted by: Scarface30

today...

Stationary Bike
10 minutes @ low-moderate intensity

Push Press - RI 2:00
100x6
111x4
111x4
111x4
116.5x3

Jump Squats - RI 1:30
89x4
89x4
89x4
89x4
89x4

these hurt not only the traps when I landed, but also the quads.. after the heavy squats yesterday, and the HIIT sprints a few days ago, they are still quite sore.

DB Hang Snatch - RI 1:30
19x4 each arm
26x4 each arm
31x4 each arm
35x4 each arm
39x4 each arm

REALLY underestimated myself on these. oh well, I'll know for next time.

Modified L-Pullups - RI 1:30
BWx8
BWx6
BWx6

instead of having my legs fully extended, I looked as though I was sitting in a seat with my feet on the floor, if that makes sense, while doing the pullups. felt it in my core pretty good!

so, again no HIIT today. legs are probably even more sore than yesterday, and I really don't to something high intensity and not be 100%.

Posted by: yellowmoomba

What do you weigh? Where do you want to be?

Posted by: Archangel

EXCELLENT Scarface, workouts are very well put together!!! I hear ya about legs being sore, I have to go sometimes a whole week in between workouts to fully recover, keep it up my Friend, best wishes to you in your goal!!!

Posted by: Scarface30

Quote:

Originally Posted by yellowmoomba

What do you weigh? Where do you want to be?

last time I weighed in I was ~160-161lbs. my goal for now is to drop down to 150 over the course of first semester, which is ~3-4 months.

Quote:

Originally Posted by Archangel

EXCELLENT Scarface, workouts are very well put together!!! I hear ya about legs being sore, I have to go sometimes a whole week in between workouts to fully recover, keep it up my Friend, best wishes to you in your goal!!!

thanks Arch.

my legs are just today starting to feel better.

Posted by: Scarface30

today...

Chinups - RI 2:00
+35x4
+35x4
+35x4
+35x4
+35x3

Standing Single Arm DB Press - RI 2:00
39x4 each arm
39x4 each arm
39x4 each arm
39x4 each arm
44x3 each arm

Bench Press - RI 2:00
144x4
155x4
155x4
160.5x4
160.5x3

T-Bar Rows - RI 2:00
+143x4
+154x4
+154x4
+159.5x4
+159.5x3

HIIT Sprints - RI 1:00
60m x5

soooo.. sprints are by far the hardest thing I think I have ever done. my legs are still a bit sore from last week! still managed a decent 4 times, 5th time was pathetic, but I still made it through.

Posted by: Gazhole

Awesome workouts bro

Sprints are ridiculously brutal on the legs, so don't worry - thats normal, haha.

Posted by: Triple Threat

Sprints are great! The workout is over quickly and they make you work hard.

Posted by: Pylon

nice work, scar. So those are 60 minute sprints with a minute in between, right?

Posted by: Gazhole

Quote:

Originally Posted by Pylon

nice work, scar. So those are 60 minute sprints with a minute in between, right?

Dear lord the horror

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

nice work, scar. So those are 60 minute sprints with a minute in between, right?

60 minutes? You mean that the "m" stood for minutes?

Now I'm disappointed.

I thought it stood for miles.

Posted by: Scarface30

yeah, I thought I'd only start off easy with 60 minutes of sprints followed by 1 minute rest interval. it was alright, but I guess I can see where you're disappointed TT.

I have failed you guys, for that I am sorry

lol, smartasses

haha

Posted by: Scarface30

today...

RDLs - RI 2:00-3:00
133x5 (warmup)
210x4
210x4
210x4
221x3
221x3

Squats - RI 2:00-3:00
133x5 (warmup)
199x4
199x4
210x4
210x4
215.5x3

Static Holds - RI 2:00
80s - 42 seconds
80s - 35 seconds
80s - 34 seconds

Calf Press - RI 1:00
396x10
396x10

HIIT Sprints - RI 1:00
60m x5

sprints seem to be getting better already, probably due to the fact that it is a completely new thing to me and there is a steep learning curve, so to speak.

RDLs were before squats because some guy had the squat rack. at least he was doing OH squats in it and no push presses or curls.

Posted by: Triple Threat

Quote:

Originally Posted by Scarface30

sprints seem to be getting better already, probably due to the fact that it is a completely new thing to me and there is a steep learning curve, so to speak.

Not sure why, but I too seem to progress quickly with sprints. Keep at them!

Posted by: Scarface30

Quote:

Originally Posted by Triple Threat

Not sure why, but I too seem to progress quickly with sprints. Keep at them!

we're just natural born athletes TT, unaware of our athletic potential I guess...

one can dream, right??

Posted by: Scarface30

today...

Stationary Bike
10 minutes @ low intensity

Push Press - RI 1:30
111x3
111x3
116.5x3
122x2
122x3

DB Jump Squats - RI 1:30
+88x4
+88x4
+88x4
+88x4
+88x4

these completely wiped me out this time around. using the DBs I got a much better explosive start, which in turn, tired me out.

DB Hang Snatch - RI 1:30
31x4 each arm
35x4 each arm
39x4 each arm
39x4 each arm

Modified L-Pullups - RI 1:30
BWx8
BWx7
BWx6

absolutely beat. don't know what it was about today but I was sweating like I never have before. like I said, using the DBs for the jump squats allowed me to be more aggressive and not have to worry about the bar slamming down on my back when I landed, so I was able to really go at them.

Posted by: Scarface30

today...

Chinups - RI 2:00
+35x5
+35x5
+35x5
+35x4
+35x4

Single Arm OH DB Press - RI 2:00
39x5 each arm
39x5 each arm
39x5 each arm
44x5 each arm
44x3 each arm

Bench Press - RI 2:00
144x5
155x5
155x5
160.5x5
160.5x3

T-Bar Rows - RI 2:00
+143x5
+154x5
+154x5
+159.5x5
+159.5x5

done!

felt very weak today on the chins, but everything else was decent. damn you caloric deficiiiiiiit!!

weight is still 160, but that was after 2 meals, so probably lower than that. deload week next week.

okay, so I don't get some girls today. there were these 3 girls at the gym (which I'll say, give them 4-5 years and they'll be lookers) today that I swear were only 16 maybe 17, but the girls I see around today look sooo much older, it's incredibly hard to tell how old they actually are, and that puts me in a bad situation because I am the curious type. it took me 2 or 3 glances before I finally realized "whoa! too young!" they (girls in general) seem to be 'developing' much more young, and wearing things they probably shouldn't be wearing at a gym. makes it difficult for me, and I'd assume other guys too - that's my rant for today.

Posted by: Gazhole

Its probably the advent of the birth control pill and ensuing popularity. That shit is like breast fertilizer.

Nice workout, dude! Overhead presses with single arm is an awesome exercise. Good to see the 5x5 rep range though, its brutal.

Posted by: yellowmoomba

Hormones they give cows -> gets into the milk -> then the girls drink it = Big Boobs

Posted by: Scarface30

yeah, you guys are both right. I mentioned it to my mom and she said how she heard on the news that the hormones pumped into their bodies (via from meat or BC pills) causes it.

pretty crazy to think that's what we're putting into our bodies, and causes that to happen!

Quote:

Originally Posted by Gazhole

Nice workout, dude! Overhead presses with single arm is an awesome exercise. Good to see the 5x5 rep range though, its brutal.

thanks Gaz.

OH presses with single arm are tough for sure, but I like them better than regular OH DB presses.

yeah, the 5x5 was the first time I've done that in a long time, and it was tough!

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

so I ran a quick overall for the past 2 days of caloric intake on Fitday, and it averaged out to be 1841 Cals each day. not too bad I guess, I am weighing in now at 160, so my 'maintenance' would be what - ~2400 Cals? sounds good to me

.. as a side note, my carbs are probably a bit too high

... damn those tasty carbs!

Posted by: The Monkey Man

I used to see this guy at my old WO club that I went to HS with...

He had this great theory that the city re-drinking water was making men weak
because they can filter out fecal matter, but not horemones...

So the tampons that chicks flush down the toilet, were affecting his bench...

Instead of getting a britta filter or a softner system, he used to ONLY buy,
gallon upon gallon of distilled water from the grocery, because there was
huge amounts of estrogen and pussy-juice in the local water...

NOW....

"Pussy-Juice" would only make water taste better IMO...

Posted by: Archangel

Lookin good Scar!!!
How you like the static holds???

Posted by: Double D

Definitly looking much stronger! Whats new with you?

Posted by: Scarface30

Quote:

Originally Posted by The Monkey Man

I used to see this guy at my old WO club that I went to HS with...

He had this great theory that the city re-drinking water was making men weak
because they can filter out fecal matter, but not horemones...

So the tampons that chicks flush down the toilet, were affecting his bench...

Instead of getting a britta filter or a softner system, he used to ONLY buy,
gallon upon gallon of distilled water from the grocery, because there was
huge amounts of estrogen and pussy-juice in the local water...

NOW....

"Pussy-Juice" would only make water taste better IMO...

now that's funny!

yes, one would think that.. I guess he didn't think of it that way.

Quote:

Originally Posted by Archangel

Lookin good Scar!!!
How you like the static holds???

thanks Arch!

static holds are great, in my opinion. a great way to boost the grip strength, and as accessory work something things like deads and even pullups.

Quote:

Originally Posted by Malley

Definitly looking much stronger! Whats new with you?

thanks Malley, been hitting the weights a lot harder these past few months, got quite a bit stronger and added some lbs

not too much new here, going to Switzerland at the end of the month, so I am very excited for that. finishing up my final school year then FINALLY can get out and make some money!

Posted by: Scarface30

okay..

so today's workout.. or non-existent workout for that matter.. could go down as THE WORST workout ever...

first I get there, and there are 2 guys in their camo shorts, Abercrombie polos, and jelled hair trying to look awesome in the squat rack, but I've never seen anyone look awesome doing 1/4 squats.. so I had to wait for them to get done.

asked them when they were gonna finish, they said I could have it after one more set... not bad. so they finished but then tell me they told this other buddy could have it first. so I go ahead and start out with deads instead. I could not for the life of me grip the bar! it was one of those 35lb Olys and I find they have a tendency to roll when you pick them up, which makes them all the harder to hold. also, my hands were as smooth as a babies bottom for some reason, which also made the bar hard to grip.

so after the buddy finishes with the rack, I set things up.. come to find out the stupid ass squat rack they have there (I am now back in Halifax at a new gym) is either too HIGH or too LOW! I guess a 5'6" guy is out of the ordinary! so there was no way I could squats! (hopefully this is where someone gives me some good advice on how to overcome that).

needless to say, I was pissed and left.

on an upside, I FINALLY located a sporting goods store that sells weight chalk

Posted by: yellowmoomba

Next time tell those douchebags to get out of your way.....

Posted by: Scarface30

I should have been like "let me show you how to squat."

so on another note, today Crosby is bringing the Cup to Cole Harbour, his hometown for those of you who don't know. gonna go over there and hopefully get a glimpse of him and Lord Stanley's mug

Posted by: Double D

Good stuff.....Sucks to be short, but atleast your not the Abercrombie guy!

Posted by: Scarface30

Quote:

Originally Posted by Malley

Good stuff.....Sucks to be short, but atleast your not the Abercrombie guy!

lol, very true.

Posted by: Scarface30

so the Cup parade was short, and Cole Harbour place was PACKED! in a town that probably normally only has 15,000 people in... add an extra 30,000+ to that, and you're running out of room!

here are a few pics, too bad him and Talbot were never really looking our way, and the last pic shows how far away we were, and how many people. I was talking to a friend of mine and she told me that there were people actually camping out at the arena's parking lot since 5:00 this morning just to have a good place.

Posted by: Pylon

Dude, that is awesome. I would love to go to a cup parade.

Of course, I'd only go to one here in STL, so........

Posted by: Double D

Camping for a parade isnt in my cards, but to each is own I suppose.

Posted by: Gazhole

Sorry to hear about that workout, but hey - shit happens, dont worry about it! Parade looked like a lot of fun though

Posted by: Scarface30

so I've been slacking a shitload lately.

it's because earlier this summer my grandfather was diagnosed with cancer, and we found out a week or so ago that it is in stage 4, which is the worst possible scenario. however, he is having chemotherapy that started last week, and even after the first treatment, he has responded very well. apparently the form of cancer her has responds well to chemo, which is a bright spot.

so this weekend me and my sister went home and we had a great weekend at home, visiting him and my grandmother, and of course playing cards with them - they love their card games!

besides that I have also lost motivation to go to the gym, and have finally decided to do what I've been wanting to do for a while and that is look more into Oly-style lifts, mixed in with the old favourites such as T-bars, pullups, RDLs.. and some sort of substitute for squats.

anyway, that's what's been happening with me the past little while.

Posted by: Double D

Dude sorry to hear about your grandad!

Posted by: Pylon

Sorry to hear about your grands, but glad to hear he is doing better. What card games do they play? I could spend an easy weekend playing Canasta or Hand and Foot.

If the Oly lifts do it for you, go for it. Do what you like!

Posted by: Gazhole

Sorry to hear about your granddad, dude. But at least he's responding well to the chemo, thats def. a good sign.

Oly lifts are great if you can get the technique down. You gonna put them in a fullbody split? I cant think of anything more fullbody than a C+J!

Posted by: Pylon

I've never been able to really get comfy with Olys, I think because I haven't had anyone to teach me. Cleans are on the WOD today, so I plan to take them really light and try to get the hang of them. (Get it? Cleans? Hang of them? Hang Cleans? Right? Hello? Is anyone out there?)

Posted by: Scarface30

Quote:

Originally Posted by Malley

Dude sorry to hear about your grandad!

thanks Malley.

he's in good spirits about everything, so you can't ask for anything better than that, aside from going into remission.

Quote:

Originally Posted by Pylon

Sorry to hear about your grands, but glad to hear he is doing better. What card games do they play? I could spend an easy weekend playing Canasta or Hand and Foot.

If the Oly lifts do it for you, go for it. Do what you like!

they love their 45s, regular 45s - not blind 45s. I've played my share of that!

Quote:

Originally Posted by Gazhole

Sorry to hear about your granddad, dude. But at least he's responding well to the chemo, thats def. a good sign.

Oly lifts are great if you can get the technique down. You gonna put them in a fullbody split? I cant think of anything more fullbody than a C+J!

thanks Gaz. he has another treatment in a few weeks, so hopefully that'll take the cancer down another peg.

yeah, I can't get away from my fullbody workouts! I just love them. although, the clean and jerk looks a little too technical for my liking, I am just sticking with the more simple ones, such as push press, jump squats, gonna give OH squats a try, DB snatches, and just regular old deadlifts.

Posted by: Scarface30

so back at it today, and man, those DB snatches wiped me out!

Deadlifts - RI 2:00
185x3 (2 sets)
195x3 (2 sets)
205x2

DB Snatch - RI 2:00
45x4 (2 sets)
50x2 (2 sets)

Incline DB Press - RI 2:00
50x4
55x4 (3 sets)

Leg Press - RI 2:00
360x4 (4 sets)

Calf Press - RI 1:00
360x6 (2 sets)

so it felt good today. by deadlifts, I mean just the regular type deadlift as such (Barbell Deadlift).

DB snatches are wicked, I am really liking that exercise.

the leg press was weak, I definitely could have done more weight, but that was the first time in probably 2 years I've done the leg press so I was just feeling my way back into it.

will get to the journals later!

Posted by: Double D

I really like DB snatches, those are alot of fun.

Posted by: Pylon

Nice work, Scar. Nothing wrong with those leg press numbers, especially with the layoff.

Posted by: yellowmoomba

Quote:

Originally Posted by Malley

I really like DB snatches, those are alot of fun.

Ditto!!

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

the clean and jerk looks a little too technical for my liking, I am just sticking with the more simple ones, such as push press, jump squats, gonna give OH squats a try, DB snatches, and just regular old deadlifts.

Hang Cleans are also pretty simple but are still a great movement IMO. And you will love Overhead Squats, haha. Really gotta stick them into a program at some point myself...

Posted by: Archangel

Xcellent w/o Scar, nothin to be upset about there my Friend!!!

Posted by: Scarface30

Quote:

Originally Posted by Pylon

Nice work, Scar. Nothing wrong with those leg press numbers, especially with the layoff.

thanks YM.

leg presses are a decent movement, but are not equal to squats in my opinion. still mad, all that hard work on squats getting up to 2 plates, then not being able to squat due to stupid equipment. can't wait until I can use the school's gym again so I can squat!

Quote:

Originally Posted by Gazhole

Hang Cleans are also pretty simple but are still a great movement IMO. And you will love Overhead Squats, haha. Really gotta stick them into a program at some point myself...

hang cleans are great! I usually do something I like to call hang clean squats, which I do a hang clean then go into a front squat.

by the way, did OH squats today.. with only the bar...

I felt them a shitload in my traps!

also, great pic

lol

Quote:

Originally Posted by Archangel

Xcellent w/o Scar, nothin to be upset about there my Friend!!!

thanks Arch, I guess I am just kind of mad about the whole not being able to do squats thing like I mentioned to YM.

Posted by: Scarface30

today...

Hang Clean Squats - RI 2:00
95x5
105x3
105x3
115x2
115x1

OH Squats - RI 2:00
barx4 (3 sets)
barx3

tough!!

Bench Press - RI 2:00
135x4
145x4
155x4 (2 sets)

T-Bar Rows - RI 2:00
+138x4

thought the 5lber was a 10lber
+138x4 for 2 sets in a row
+150x4
+155x4

Cable Crunches - RI 2:00
140x10
150x8 (2 sets)

so I've had a little layoff the past week, only for the fact that I moved back to Halifax and started working on my honours project with a professor at school, which is going to be pretty sweet. really looking forward to this. I will post some pics of the piece of equipment I am using to analyze my rock samples later if I upload them.

also, getting back into the groove of things after moving (i.e. cooking for myself, mom did that when I was home for the summer

, and all the other things that comes with living on your own

).

OH squats were tough! I pretty much felt them in my entire upper, along with in the lower portion. definitely a great movement!

Posted by: Archangel

Great lookin w/o there Scar, Best Wishes my friend!!!

Posted by: Scarface30

thanks Arch!

and just as an *edit* my +138 on the T-bars should be +140. not with it at all!

Posted by: The Monkey Man

Quote:

Originally Posted by Scarface30

today...

Hang Clean Squats - RI 2:00

OH Squats - RI 2:00
tough!!

You said "Honours", in true canadian fashion...

Eastern Canadians are supposed to be more american,
not like tea-sipping frenchies!

(JK)..

Are those hang PWR cleans, or are you dropping ATG
into the hole to catch those?
-----------------
BTW,
Are your studies in and around geology,
and is that why you dig the rock stuff so questioningly?

(if so, save your duckets, and I can show you
arounf the grand canyon...)

Billions of years of history at your cardio fingertips. -

Posted by: The Monkey Man

All the canadians I know have the silver ring.

Posted by: Scarface30

Quote:

Originally Posted by The Monkey Man

haha, I'm no tea-sipping Frenchy, but I speak with true Canadian grammer/spelling. if you heard me talk I have an accent all my own due to where I am from in Nova Scotia, and even other people from Nova Scotia can tell where I am from by my accent, it's funny.

for my hang clean squats, I am dropping into the hole to catch them. I find I can get much lower on those than anything else.

and yes, you are exactly right. I am taking geology in school, this is my last year and am really looking forward to getting out. if you have any geology related questions I can do my best to answer them! lol

it's a MUST for me to visit the Grand Canyon someday before I die, being in geology and all that would probably count as a sin. don't be surprised if you get a message saying I'll be there and would like a tour, haha.

Quote:

Originally Posted by The Monkey Man

All the canadians I know have the silver ring.

I must not have one because I do not know what you mean by that

Posted by: Scarface30

today...

Stationary Bike
10 mins @ low to moderate intensity

Push Press - RI 2:00
95x5
105x3
105x3
110x2
110x2

RDLs - RI 2:00
185x5
185x5
205x3
225x3

Chinups - RI 2:00
BW+30x4 (3 sets)
BW+30x3

Jump Squats - RI 2:00
BW+90x4 (4 sets)

Static Holds - RI 2:00
75s - 33 seconds
75s - 24 seconds

so I think I found a way to keep the bar from rolling on my when I do the RDLs and it almost made my form better and things seemed even lighter, it was strange.

chins were decent, lower than what they were a bit ago.

jump squats are brutal but fun in a way. they get the sweat flowing easily!

Posted by: Double D

Nice job buddy. You are getting stronger all the time.

Posted by: Scarface30

Quote:

Originally Posted by Malley

Nice job buddy. You are getting stronger all the time.

thanks Malley. it was definitely due to being very consistent over the entire summer, however I've seem to have hit a road block lately with starting my honours project for school, it has taken a lot of my time. I also don't like the gym I have to go to here, my school gym is much better, but until the school year starts I can't go there without a membership. HOPEFULLY get there sometime soon.

also, I'm leaving for Switzerland this Sunday so I gotta get ready for that. it's gonna be friggin sweeeeet!!

Posted by: Pylon

Switz! Nice! Just for fun or what?

Posted by: Triple Threat

Enjoy your trip.

Posted by: Archangel

Lookin good my Friend, enjoy the trip!!!

Posted by: Gazhole

Quote:

Originally Posted by Malley

Nice job buddy. You are getting stronger all the time.

Seconding this, looking great, man!

Enjoy the trip! Bring back a watch, some cheese, and lots of money

Posted by: Scarface30

Quote:

Originally Posted by Pylon

Switz! Nice! Just for fun or what?

thanks Py. it's kind of half and half, it's a field trip, but also the professor going with us said he has some touristy stuff planned out for a few days too, so it'll hopefully be a good time.

Quote:

Originally Posted by Triple Threat

Enjoy your trip.

Quote:

Originally Posted by Archangel

Lookin good my Friend, enjoy the trip!!!

Quote:

Originally Posted by Gazhole

Seconding this, looking great, man!

Enjoy the trip! Bring back a watch, some cheese, and lots of money

thanks fellas! I plan on bringing back some chocolate hopefully, not much of a cheese-person, but chocolate..

see you guys in a few weeks!

Posted by: Scarface30

so I am back from Switzerland and it was friggin' AMAZING! I highly recommend going there if you are planning a vacation, although it is a tad pricey, it's still an awesome place.

I'll upload some pics later.

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