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Warning: Seismic Testing Zone

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Posted by: Gazhole

Welcome back dude!

How you feeling? Looking forward to pics!

Posted by: Scarface30

I'm still feeling a little tired, the time difference coming back was harder for me to get used to than the time change going there. also, there were a lot of late nights, especially when we were in Locarno and Zurich

. I also might add that I have a new found attraction for European girls, I don't know what it was but man, they're gorgeous! lol

pics are yet to come, I have to resize all of them to put them up on here, so once I get around to that.

yesterday I formed a new routine that I'll hopefully start next week. unfortunately my food intake was low and I lost some of the hard gained weight I put on over the summer

.

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

Workout 1
A - Power Cleans
A - Chinups
B - Dips
C - Core Work

Workout 2
A - Squats
A - Push Press
B - Supines
B - DB Snatch

Workout 3
A - RDLs
A - Bench
B - T-bar Rows
C - Grip Work

A exercises:
Warmup: 60%x3, 65%x3, 70%x3
Working: 90%x3x3

B exercises:
4x4

C exercises
3x failure

just a question about the warmup sets, do they look to be too much intensity and/or volume for warmup sets?

Posted by: Double D

Your going to failure the entire workout on workout 3?

Posted by: Scarface30

Quote:

Originally Posted by Malley

Your going to failure the entire workout on workout 3?

no, I am only going to failure on the "C" exercises, so only grip and core work.

also instead of the 4x4 I meant to put 3x5.

Posted by: Scarface30

so I finally got around to resizing some pictures, and here they are.

the first 2 pictures are from the Zurich, the next 2 are from on top of a mountain in the town of Flims called Fil de Cassen, ~2700m, and the last one is of a small fort in a town called Hospenthal. the fort was built in the 1200s and was pretty cool.

Posted by: Scarface30

the first 2 pictures here are from the facility called NAGRA which is a nuclear waste disposal facility ~450m beneath a mountain, 1 of the tunnels and the second of a very large quartz vein. the third pic is of a place called Nuffenen Pass, ~2400m above sea level, with a glacier in the background. the 4th, if any of you are James Bond fans will recognize the dam from Goldeneye, and the 5th is of a glacial river close to the Italian border in a town called Shimano.

Posted by: Scarface30

in the first was our only day we traveled to Italy going through saw a pretty sweet church. the next 3 pictures are in the area of Fiesch and the Aletsch Glacier, largest glacier in the Alps, and was 3000m above sea level. the next picture is on top of a mountain called Gorgengrat, which is adjacent to the Matterhorn, 3100m.

Posted by: Scarface30

these first 2 pictures are from the top of Gorgengrat, first one of the Matterhorn which is ~4600m high, the second is looking down into the valley at the town we stayed in called Zermatt, which had absolutely no gas powered vehicles, it was pretty cool. the 3rd is of the Matterhorn at around 6:30am, and the fourth is our last day as we drove back to Zurich and stopped in a town called Ovrunnaz in western Switzerland.

Posted by: yellowmoomba

Great pics.....Did you get down to Lugano? I've been to Zurich 7 times (for work) over the last three years. It's a nice town.

Posted by: Double D

THose pictures are awesome.

Posted by: Gazhole

Woah, spectacular views in that last set

Really good photos, man! What camera gear are you using?

Posted by: Scarface30

soooooooooo... after an incredibly hectic last few weeks of getting back into school, while getting used to 6 classes

back at it today.. finally..

Hang Clean Squats RI 1:00-2:00
75x5 (warmup)
85x4 (warmup)
85x3 (warmup)
95x3x3

REALLY overestimated my warmup sets on this, have to lower those a bit.

Chinups RI 1:00-2:00
BWx5 (warmup)
BWx4 (warmup)
BWx3 (warmup)
+20x3x3

Dips RI 1:00-2:00
+20x3x5

Cable Crunches RI 1:00
135x10
135x8
135x8

so the hang clean squats killed me. not to mention my %'s were way off for warm sets

.

other than that, and the fact that my overall strength is down, it felt awesome to get back in the gym again!

Posted by: Scarface30

Quote:

Originally Posted by yellowmoomba

Great pics.....Did you get down to Lugano? I've been to Zurich 7 times (for work) over the last three years. It's a nice town.

7 times? nice. Zurich is an awesome city.

We didn't get to Lugano? where is that?

Quote:

Originally Posted by Malley

THose pictures are awesome.

thanks man. I highly recommend taking the wife there sometime, gorgeous country!

Quote:

Originally Posted by Gazhole

Woah, spectacular views in that last set

Really good photos, man! What camera gear are you using?

thanks Gaz. 3100m was an awesome feeling, it makes you feel incredibly small being close to the mountains, up that high.

the camera I am using is this one http://supremeva.com/wp-content/uplo...0_is_front.jpg, a point and shoot Canon Powershot. it's an excellent little camera, you can do a photostitch thing so you can take panoramic views, widescreen views.

the bad thing is that it only has 3x optical zoom.

Posted by: Double D

I like that you are doing cleans. I HATE cleans.....but thats why I need to do them more often! I need a trainer who makes me do them! haha

Posted by: Scarface30

Quote:

Originally Posted by Malley

I like that you are doing cleans. I HATE cleans.....but thats why I need to do them more often! I need a trainer who makes me do them! haha

lol

do it!.. do it, c'mon do it!

well, I tried.

Posted by: Scarface30

today...

Squats - RI 1:00-2:00
135x5 (warmup)
145x4 (warmup)
135x3 (warmup)
185x3
195x3
195x3

Push Press - RI 1:00-2:00
65x5 (warmup)
65x4 (warmup)
65x3 (warmup)
95x3
95x3
105x2

DB Snatches - RI 1:30
30x5 each arm
35x5 each arm
40x5 each arm

Supine Rows - RI 1:30
+25x5
+25x5
+25x5

done like dinner after that one. man, squats started it.. DB snatches finished me off.

Posted by: Scarface30

today...

RDLs - RI 1:00-2:00
135x5 (warmup)
135x4 (warmup)
135x3 (warmup)
185x3
195x3
205x3

Bench Press - RI 1:00-2:00
95x5 (warmup)
95x4 (warmup)
95x3 (warmup)
135x3
145x3
155x3

T-Bar Rows - RI 1:30
+135x3x5

Static Holds - RI 2:00
75s - 55 seconds
75s - 41 seconds
75s - 44 seconds

legs are still incredibly sore from squats on Wednesday, although it didn't hamper the RDLs.

bench was a lot better than I thought, even though it's still not great.

T-bar rows were my bread and butter as always.

Posted by: Scarface30

today...

Hang Clean Squats - RI 1:00-2:00
65x5 (warmup)
65x4 (warmup)
65x3 (warmup)
95x3
95x3
100x3

Chinups - RI 1:00-2:00
BWx5 (warmup)
BWx4 (warmup)
+20x3
+25x3
+25x3

Dips - RI 1:30
+20x2x5
+25x5

Cable Crunches - RI 1:00
135x12
135x9
145x7

added in 2 sets of seated calf raises, 135x2x4.

so I think I am going to knock a warmup set off. did it for my chins and I felt as though I could have gotten 30lbs easily.

hang cleans were better, too.

Posted by: Scarface30

today...

Squats - RI 1:00-2:00
135x5 (warmup)
135x4 (warmup)
185x3
195x2x3

Push Press - RI 1:00-2:00
65x5 (warmup)
65x4 (warmup)
95x2x3
100x3

DB Snatches - RI 1:30
35x5
40x2x5

Supines - RI 1:30
+25x2x5
+35x4

lack of energy today, but the verdict - I need to eat more! the past 2 days I've been waking up STARVING! not like, "oh I'm hungry.." but like haven't eaten all day because you're waiting for Thanksgiving supper hungry.. it was ridiculous.

squats are not going too hot, I think I am going to drop my warmups down to 115.

everything else was decent.

Posted by: Scarface30

today...

RDLs - RI 1:00-2:30
135x5 (warmup)
135x4 (warmup)
195x2x3
210x2

Bench Press - RI 1:00-2:30
95x5 (warmup)
95x4 (warmup)
145x3
155x2x3

T-bar Rows - RI 1:45
+135x2x5
+145x4

Static Holds - RI 2:00
85s - 40 seconds
85s - 31 seconds
85s - 29 seconds

decent.

going home for the weekend for Thanksgiving, yyeeaahhh!

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