fo' shizzle's journal

shiznit2169 · 03-31-2006, 12:29 PM

Quote:

Originally Posted by Nick+

Deadlifts
255/4x5
RI: 75secs

I'd be wasted if I tried that....... thats 4x 5reps I assume. Under or over, or mixed hand?

ya that's 4 sets of 5 reps and i mixed my grip (doh, under/over, over/under, etc)

Nick+ · 03-31-2006, 12:31 PM

Can't do mixed grip its screws up my lower back.

shiznit2169 · 04-03-2006, 08:37 AM

Monday - Workout B

SLDL's - 205/4x5
RI: 60secs
OH Press - 105/4x5
RI: 60secs
Pulldowns - 145/4x5
RI: 60secs
Repeat

Squats - 155/4x8
RI: 60secs
Pullups - bw/4x8
RI: 60secs
Repeat

I almost died here. I was out of breath and was starting to get cramps.

Seated DB Press - 35/4x8
RI: 60secs

Weight - 174 pounds

I can't believe it. In 2 weeks, i have gone from 169 to 174 pounds. I have been eating like a madman lately. I think the biggest difference is that i now train 3 days a week as opposed to 4. This allows me to rest longer since i have a fast metabolism and i am able to eat more. I dont care if its fat. I just want to get to 190-210.

fufu · 04-04-2006, 12:36 PM

Those are some savage callouses.

Seanp156 · 04-04-2006, 12:52 PM

Quote:

Originally Posted by fufu

Those are some savage callouses.

Heh, last week I opened one up that started bleeding, and I had to wear gloves for a week to let it heal

.

shiznit2169 · 04-04-2006, 02:32 PM

Quote:

Originally Posted by Seanp156

Heh, last week I opened one up that started bleeding, and I had to wear gloves for a week to let it heal

.

I've been close quite a few times. I grip the bar in a certain way so that it doesn't grind into my hands as much as it usually does so i am able to get away with it for now ... until i start increasing the weight which will be happening soon.

fUnc17 · 04-04-2006, 04:05 PM

shiz try getting some chalk, i just use it when i deadlift

Seanp156 · 04-04-2006, 04:19 PM

Quote:

Originally Posted by fUnc17

shiz try getting some chalk, i just use it when i deadlift

Yeah, I'm going to do that when I start Westside again.

fufu · 04-05-2006, 10:47 AM

Quote:

Originally Posted by Seanp156

Heh, last week I opened one up that started bleeding, and I had to wear gloves for a week to let it heal

.

owww, damn. I've never busted one open. I'll attribute that to my never wearing gloves, straps, or using chalk.

shiznit2169 · 04-05-2006, 11:05 AM

Wednesday - Workout A

Front Squat - 165/4x5
RI: 60secs
Dips - bw/4x5
RI: 60secs
CG Seated Row - 115/4x5
RI: 60secs
Repeat

Deadlifts - 205/3x8
RI: 75secs

DB Bench Press - 60/3x8
RI: 60secs

I only did 3 sets instead of 4 for deads and bench and didn't do bent over rows because i got a late start in the morning (slept through snooze button like 5 times) and didn't have time to finish workout.

**CowPimp** · 04-05-2006, 09:48 PM

Quote:

Originally Posted by shiznit2169

I only did 3 sets instead of 4 for deads and bench and didn't do bent over rows because i got a late start in the morning (slept through snooze button like 5 times) and didn't have time to finish workout.

Haha, the story of my life. If only the snooze button was never invented. I think I'm going to remove mine so I have no choice but to get up.

shiznit2169 · 04-05-2006, 09:54 PM

CP .. im trying to think of what to do for sets x reps next

The first time around i did 4x4 and 3x12 (then switched it the other way around)

The second time around i did 4x5 and 4x8 (then switched it)

I am not sure if i should do a new set x rep for the same routine or change up the exercises. Could you help me out here?

**CowPimp** · 04-06-2006, 02:01 PM

Quote:

Originally Posted by shiznit2169

CP .. im trying to think of what to do for sets x reps next

The first time around i did 4x4 and 3x12 (then switched it the other way around)

The second time around i did 4x5 and 4x8 (then switched it)

I am not sure if i should do a new set x rep for the same routine or change up the exercises. Could you help me out here?

Don't make it too complicated for yourself. Just pick some variables that require the usage of difference intensities: 8x3@6RM (60s rest) and 3x15@20RM (30-45s rest). You could also implement some dynamic effort work (Submaximal loads using maximum acceleration).

shiznit2169 · 04-07-2006, 08:50 AM

Friday - Workout B

Squat - 185/6x4
RI: 60secs
Pullups - bw/6x4
RI: 75secs
Repeat

Seated DB Press - 60/6x4
RI: 60secs

SLDL's - 155/3x10
RI: 60secs
OH Press - 65/3x10
RI: 60secs
Pulldowns - 100/3x10
RI: 60secs
Repeat

Weight - 175

Not looking forward to this weekend. It's midterm week so i have to study for 4 tests, do one 10-page paper, and complete a group project.

fufu · 04-07-2006, 05:41 PM

Group projects for the lose! I hate relying on other people.

Seanp156 · 04-07-2006, 06:44 PM

Quote:

Originally Posted by fufu

Group projects for the lose! I hate relying on other people.

Seriously, I thought group projects were a thing of the past after high school...

shiznit2169 · 04-07-2006, 06:44 PM

Quote:

Originally Posted by fufu

Group projects for the lose! I hate relying on other people.

Yup .. my teachers tend to match up the A and B students with the C and below students. Since i am always in the A range, i get paired up with kids who get D's and they never do work. I divide up the work and expect them to do it and most of the time they either...

a) do the wrong part
b) forgot to do it (thats what they say)
c) did it but is very minimial .. didn't meet requirements

I do my part and a little bit of their part for backup just in case they dont do it

I just cant stand lazy people. But i laugh at the same time because they wont survive in the real world.

shiznit2169 · 04-07-2006, 06:46 PM

Quote:

Originally Posted by Seanp156

Seriously, I thought group projects were a thing of the past after high school...

I thought that too but now it's understandable because there are always 30+ students in my classes and we go by quarter system (10 weeks) and there is no way in hell each of us would have time to present so it's faster in groups. Also, the projects are usually big so it's a lot of work.

Seanp156 · 04-08-2006, 02:39 PM

Hey Shiz, sorry my inbox was full, what's up?

**CowPimp** · 04-08-2006, 10:46 PM

Quote:

Originally Posted by shiznit2169

Yup .. my teachers tend to match up the A and B students with the C and below students. Since i am always in the A range, i get paired up with kids who get D's and they never do work. I divide up the work and expect them to do it and most of the time they either...

a) do the wrong part
b) forgot to do it (thats what they say)
c) did it but is very minimial .. didn't meet requirements

I do my part and a little bit of their part for backup just in case they dont do it

I just cant stand lazy people. But i laugh at the same time because they wont survive in the real world.

Yeah, group projects are always a bitch. I have the same problem usually, but I'm not the one who picks up the slack unless I'm the only one who's not a lazy bastard. I always have someone like you do it, haha.

shiznit2169 · 04-10-2006, 09:10 AM

Monday - Workout A

Deadlifts - 225/6x4
RI: 60secs

DB Bench - 85/3x4 // 75/3x4
RI: 60secs
One arm DB Row - 65/6x4 (each arm)
RI: 60secs
Repeat

Front Squat - 155/3x10
RI: 60secs
Dips - bw/3x10
RI: 60secs
CG Seated Row - 100/3x10
RI: 60secs
Repeat

Even though total body is a nice change of pace, i dont really necessarily like it for a couple reasons. The first reason is that it's time consuming. It is taking me about 1:15-1:30 minutes to finish the workout. I know it seems shorter because of the RI, but its hard to do it faster because people are always taking over and sometimes i have to do it one at a time.

The other reason is that my endurance gets shot so easily. I can handle it but my strength often goes down. I like the 4-day split better because i am able to control the volume and frequency more. However, i cant workout on a 4-day split because i have a very busy schedule this quarter. I only have 7 weeks left of classes and then i am home for the summer.

Cant wait

**CowPimp** · 04-10-2006, 09:28 PM

Quote:

Originally Posted by shiznit2169

Monday - Workout A

Deadlifts - 225/6x4
RI: 60secs

DB Bench - 85/3x4 // 75/3x4
RI: 60secs
One arm DB Row - 65/6x4 (each arm)
RI: 60secs
Repeat

Front Squat - 155/3x10
RI: 60secs
Dips - bw/3x10
RI: 60secs
CG Seated Row - 100/3x10
RI: 60secs
Repeat

Even though total body is a nice change of pace, i dont really necessarily like it for a couple reasons. The first reason is that it's time consuming. It is taking me about 1:15-1:30 minutes to finish the workout. I know it seems shorter because of the RI, but its hard to do it faster because people are always taking over and sometimes i have to do it one at a time.

The other reason is that my endurance gets shot so easily. I can handle it but my strength often goes down. I like the 4-day split better because i am able to control the volume and frequency more. However, i cant workout on a 4-day split because i have a very busy schedule this quarter. I only have 7 weeks left of classes and then i am home for the summer.

Cant wait

You can change some of the parameters in the interest of saving time. For example, instead of 6x4, you could do 5x5 or 4x4 and focus a little more on strength. Same with 8x3; you could replace that with 6x3 or even 3x3 or whatever if you really want to focus a bit more on strength. Do what you have to do for it to work.

shiznit2169 · 04-12-2006, 09:56 AM

Wednesday - Workout B

SLDL's - 185/6x4
RI: 60secs
Pulldowns - 130/6x4 (various grips)
RI: 60secs
Repeat

OH Press - 105/3x4 // 95/3x4
RI: 75secs

Squat - 155/3x10
RI: 90secs

Pullups - bw/2x10
RI: 90secs

Facepulls - 60/1x10 // 70/1x10

Strength wasn't up to par today, for upper body .. especially on OH Presses. Grip for SLDL's is brutal as always .. really tough once the weight starts going up. Legs felt strong though .. working them three times a week is really starting to pay off since they usually lag behind.

shiznit2169 · 04-14-2006, 08:41 AM

Friday - Workout A

Front Squat - 155/6x4
Dips - bw/6x4 (tempo: 3-1-1)
CG Seated Row - 130/6x4
Rest: 60secs
Repeat

Deadlifts - 185/3x10
RI: 60secs
Yates Row - 135/3x10
RI: 75secs
Repeat

DB Bench Press - 50/3x10

Really good workout today. Felt strong, quick, and hydrated. For some reason, my best workouts are always on fridays.

Going to Albany with two friends for this weekend since it's Easter. I should go home since i haven't been home since the end of December but ... what am i going to choose, friends + party OR parents + church? Definitely option #1.

**CowPimp** · 04-14-2006, 10:08 AM

Quote:

Originally Posted by shiznit2169

Going to Albany with two friends for this weekend since it's Easter. I should go home since i haven't been home since the end of December but ... what am i going to choose, friends + party OR parents + church? Definitely option #1.

Hahahaha. Good choice.

shiznit2169 · 04-17-2006, 08:35 AM

Monday - Workout B

Leg Press - 495/4x4
RI: 60secs
Pullups - bw/2x6 // bw/2x4
RI: 60secs
Seated DB Press - 50/4x4
RI: 60secs
Repeat

DB SLDL's - 50/3x12
RI: 60secs
Pulldowns - 85/3x12
RI: 60secs
Repeat

OH Press - 65/3x12
RI: 75secs

Decent workout

04-03-2006, 08:37 AM	#633
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,078 Photos: 1	Monday - Workout B SLDL's - 205/4x5 RI: 60secs OH Press - 105/4x5 RI: 60secs Pulldowns - 145/4x5 RI: 60secs Repeat Squats - 155/4x8 RI: 60secs Pullups - bw/4x8 RI: 60secs Repeat I almost died here. I was out of breath and was starting to get cramps. Seated DB Press - 35/4x8 RI: 60secs Weight - 174 pounds I can't believe it. In 2 weeks, i have gone from 169 to 174 pounds. I have been eating like a madman lately. I think the biggest difference is that i now train 3 days a week as opposed to 4. This allows me to rest longer since i have a fast metabolism and i am able to eat more. I dont care if its fat. I just want to get to 190-210.
	My Journal

04-04-2006, 12:36 PM	#634
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,262 Photos: 7	Those are some savage callouses.
	fufu's 1337 Journal Your diet will set you free.

04-04-2006, 04:05 PM	#637
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,869 Photos: 12	shiz try getting some chalk, i just use it when i deadlift
	Athletic Strength & Movement blog Strength Edge

04-05-2006, 11:05 AM	#640
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,078 Photos: 1	Wednesday - Workout A Front Squat - 165/4x5 RI: 60secs Dips - bw/4x5 RI: 60secs CG Seated Row - 115/4x5 RI: 60secs Repeat Deadlifts - 205/3x8 RI: 75secs DB Bench Press - 60/3x8 RI: 60secs I only did 3 sets instead of 4 for deads and bench and didn't do bent over rows because i got a late start in the morning (slept through snooze button like 5 times) and didn't have time to finish workout.
	My Journal

04-05-2006, 09:54 PM	#642
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,078 Photos: 1	CP .. im trying to think of what to do for sets x reps next The first time around i did 4x4 and 3x12 (then switched it the other way around) The second time around i did 4x5 and 4x8 (then switched it) I am not sure if i should do a new set x rep for the same routine or change up the exercises. Could you help me out here?
	My Journal

03-31-2006, 12:31 PM	#632
Nick+ Senior Member Elite Member Join Date: Apr 2005 Location: *** Posts: 1,865 Photos: 1	Can't do mixed grip its screws up my lower back.

04-07-2006, 08:50 AM	#644
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,078 Photos: 1	Friday - Workout B Squat - 185/6x4 RI: 60secs Pullups - bw/6x4 RI: 75secs Repeat Seated DB Press - 60/6x4 RI: 60secs SLDL's - 155/3x10 RI: 60secs OH Press - 65/3x10 RI: 60secs Pulldowns - 100/3x10 RI: 60secs Repeat Weight - 175 Not looking forward to this weekend. It's midterm week so i have to study for 4 tests, do one 10-page paper, and complete a group project.
	My Journal

04-07-2006, 05:41 PM	#645
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,262 Photos: 7	Group projects for the lose! I hate relying on other people.
	fufu's 1337 Journal Your diet will set you free.

04-08-2006, 02:39 PM	#649
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,241 Photos: 11	Hey Shiz, sorry my inbox was full, what's up?
	My Journal

04-10-2006, 09:10 AM	#651
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,078 Photos: 1	Monday - Workout A Deadlifts - 225/6x4 RI: 60secs DB Bench - 85/3x4 // 75/3x4 RI: 60secs One arm DB Row - 65/6x4 (each arm) RI: 60secs Repeat Front Squat - 155/3x10 RI: 60secs Dips - bw/3x10 RI: 60secs CG Seated Row - 100/3x10 RI: 60secs Repeat Even though total body is a nice change of pace, i dont really necessarily like it for a couple reasons. The first reason is that it's time consuming. It is taking me about 1:15-1:30 minutes to finish the workout. I know it seems shorter because of the RI, but its hard to do it faster because people are always taking over and sometimes i have to do it one at a time. The other reason is that my endurance gets shot so easily. I can handle it but my strength often goes down. I like the 4-day split better because i am able to control the volume and frequency more. However, i cant workout on a 4-day split because i have a very busy schedule this quarter. I only have 7 weeks left of classes and then i am home for the summer. Cant wait
	My Journal

04-12-2006, 09:56 AM	#653
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,078 Photos: 1	Wednesday - Workout B SLDL's - 185/6x4 RI: 60secs Pulldowns - 130/6x4 (various grips) RI: 60secs Repeat OH Press - 105/3x4 // 95/3x4 RI: 75secs Squat - 155/3x10 RI: 90secs Pullups - bw/2x10 RI: 90secs Facepulls - 60/1x10 // 70/1x10 Strength wasn't up to par today, for upper body .. especially on OH Presses. Grip for SLDL's is brutal as always .. really tough once the weight starts going up. Legs felt strong though .. working them three times a week is really starting to pay off since they usually lag behind.
	My Journal

04-14-2006, 08:41 AM	#654
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,078 Photos: 1	Friday - Workout A Front Squat - 155/6x4 Dips - bw/6x4 (tempo: 3-1-1) CG Seated Row - 130/6x4 Rest: 60secs Repeat Deadlifts - 185/3x10 RI: 60secs Yates Row - 135/3x10 RI: 75secs Repeat DB Bench Press - 50/3x10 Really good workout today. Felt strong, quick, and hydrated. For some reason, my best workouts are always on fridays. Going to Albany with two friends for this weekend since it's Easter. I should go home since i haven't been home since the end of December but ... what am i going to choose, friends + party OR parents + church? Definitely option #1.
	My Journal

04-17-2006, 08:35 AM	#656
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,078 Photos: 1	Monday - Workout B Leg Press - 495/4x4 RI: 60secs Pullups - bw/2x6 // bw/2x4 RI: 60secs Seated DB Press - 50/4x4 RI: 60secs Repeat DB SLDL's - 50/3x12 RI: 60secs Pulldowns - 85/3x12 RI: 60secs Repeat OH Press - 65/3x12 RI: 75secs Decent workout
	My Journal