fo' shizzle's journal

shiznit2169 · 07-03-2006, 08:55 AM

Unload Week

Monday - Lower

Warmup
Glute Activation
Dynamic Flexbility

Squats
RI: 60secs
135 x 12
145 x 12
155 x 12

DB RDL's
RI: 60secs
40 x 12
45 x 12
50 x 12

Step-ups
RI: 45secs
25's x 12
30's x 12

Leg Curls
RI: 60secs
50 x 12
60 x 12

Standing Calf Raise
RI: 30secs
160 x 12
140 x 15

Great workout. Overall conditioning is good. Perfect time to unload.

shiznit2169 · 07-04-2006, 09:49 AM

Tuesday - Upper

Warmup
Scap Circuit
Dynamic Flexibility

BB Bench
RI: 60secs
135 x 10
145 x 10
155 x 10

Yate's Row
RI: 60secs
135 x 12
145 x 12
155 x 12

Seated DB Press
RI: 60secs
30 x 12
40 x 10

V-Bar Pushdown
RI: 45secs
plate#10 x 12
plate#12 x 12

DB Flyes
RI: 45secs
25 x 10
35 x 10

DB Pullover
30 x 12

**CowPimp** · 07-04-2006, 11:27 AM

I'm going to do my first unload workout of the week in about an hour myself. I hate them, but always come back to the gym ready to kill.

shiznit2169 · 07-04-2006, 12:21 PM

Quote:

Originally Posted by CowPimp

I'm going to do my first unload workout of the week in about an hour myself. I hate them, but always come back to the gym ready to kill.

I don't really mind it myself. It is good for my conditioning since my RI's are short and doing more than 10 reps is a nice change.

ge3k0 · 07-06-2006, 01:09 AM

you gotta link where I can findout how to do some of those things, like the Yate's Row and Stuff?

shiznit2169 · 07-06-2006, 10:34 AM

http://www.bsu.edu/webapps2/strengthlab/home.htm
http://exrx.net/Lists/Directory.html

http://www.youtube.com/watch?v=YLFwf...=weightlifting <--- Yate's Row

shiznit2169 · 07-06-2006, 10:36 AM

Thursday - Lower

Warmup
Glute Activation
Dynamic Flexibility

Deadlifts
RI: 60secs
135 x 12
185 x 12
225 x 10

RDL's
RI: 60secs
135 x 10
155 x 10
175 x 10

Walking DB Lunges
RI: 45secs
20's x 16 (8 each leg)
30's x 16 (8 each leg)

Pull-throughs
RI: 45secs
plate#3 x 10
plate#4 x 10

Standing Calf Raises
RI: 30secs
160 x 15
140 x 15

**CowPimp** · 07-06-2006, 11:01 AM

Damn, I bend over a lot further than that when I do a Yate's row! I guess mine is more like a bent row with a supinated grip. I don't like to get quite so upright; it reduces the ROM too much.

shiznit2169 · 07-06-2006, 11:50 AM

Quote:

Originally Posted by CowPimp

Damn, I bend over a lot further than that when I do a Yate's row! I guess mine is more like a bent row with a supinated grip. I don't like to get quite so upright; it reduces the ROM too much.

Really? I do Yate's Row exactly the way the guy did it in the video. It hits the upper back and traps well. When i do Bent-over Rows, i bend way over close to parallel but slightly higher. I also mix up the grips. It's good to alternate between these so you are hitting everything. Same goes with the pullups/chinups.

ge3k0 · 07-06-2006, 05:06 PM

What are some of the body parts that stick out more as a man? Like right now I am trying to develop a sense of esteem for being in the gym, hitting all of the gyms equipment, but what would be something that would be good to start off with when working out?

The back? neck? arms?

alot of people say it's my choice, but I don't want to be like some of those guys you see in the gym with arms bigger than their body and no chest or something, just want to have that symmetry....

any help?

Seanp156 · 07-06-2006, 05:08 PM

Quote:

Originally Posted by ge3k0

What are some of the body parts that stick out more as a man? Like right now I am trying to develop a sense of esteem for being in the gym, hitting all of the gyms equipment, but what would be something that would be good to start off with when working out?

The back? neck? arms?

alot of people say it's my choice, but I don't want to be like some of those guys you see in the gym with arms bigger than their body and no chest or something, just want to have that symmetry....

any help?

Everything.

KelJu · 07-06-2006, 06:27 PM

Hey Shiz, what does a Yates row look like? I can't find it on exrx.
I have heard CP talk about it, but I can't remember what was said.

shiznit2169 · 07-06-2006, 08:43 PM

Quote:

Originally Posted by KelJu

Hey Shiz, what does a Yates row look like? I can't find it on exrx.
I have heard CP talk about it, but I can't remember what was said.

I posted the link a few posts up but i'll post it again

http://www.youtube.com/watch?v=YLFwf...=weightlifting
http://www.stumptuous.com/cms/displa...le.php?aid=121 <--- scroll down half way

You can do them either pronated or supinated

shiznit2169 · 07-07-2006, 10:45 AM

Friday - Upper

Warmup
Scap Circuit
Dynamic Flexibility

Pullups/Chinups (goal was to hit 25 reps)
RI: 60-75secs
bw x 12 (NG)
bw x 5 (WG)
bw x 4 (SG)
bw x 4 (NG)

1-arm DB Row (each arm)
RI: 60secs
40 x 10
45 x 10
50 x 10

Tricep Extension
RI: 45secs
35 x 10
40 x 10

Farmer's Walks
RI: 60secs
130 x 3 trips (1:30ish)
130 x 2 trips (1:15ish)

This was my last workout during the unload week. I will either start my Full Body program Monday or stick to this program for another week or so. I will find out Sunday.

LexusGS · 07-07-2006, 11:02 AM

I never go to failiure on the pullups...

shiznit2169 · 07-07-2006, 11:25 AM

Quote:

Originally Posted by LexusGS

I never go to failiure on the pullups...

What's your point? My goal was to hit 25 reps so for each set, i tried to do as many reps as i could. I don't always go to failure on pullups either.

LexusGS · 07-07-2006, 09:04 PM

Quote:

Originally Posted by shiznit2169

What's your point? My goal was to hit 25 reps so for each set, i tried to do as many reps as i could. I don't always go to failure on pullups either.

shiznit2169 · 07-10-2006, 11:11 AM

Monday - Lower

Warmup
Glute Activation
Dynamic Flexibility

Squats
RI: 60secs
135 x 8
155 x 3
185 x 3
205 x 3
215 x 3
225 x 3
250 x 3

SLDL's
RI: 60secs
135 x 8
155 x 3
185 x 3
205 x 3
225 x 3
245 x 4 (oops)

1-leg 45 degree leg press (each leg)
RI: 60secs
135 x 8
215 x 8

1-leg DB RDL's
RI: 60secs
30 x 8 (each leg)
40 x 8 (each leg)

Standing Calf Raises
RI: 30secs
160 x 15
180 x 15
180 x 12

Fantastic workout today. My legs were fresh and strong after the unload week. I was squattin olympic style ATG (as always) and they were just going up and down lightning fast with the exception of a slight struggle on 250.

SLDL's were cake but the grip starts to become an issue once i get over 225. I will never use straps but chalk isn't allowed either. I'll try to work on my grip strength but the primary reason for the difficulty is because of the sweat.

1-leg press was brutal. The lactic acid burnup was crazy. I also tried 1-legged RDL for the first time and i loved it. It requires a lot of balance and core strength but it really hits your glutes and hamstrings well if done right.

Here is an example, except i go all the way down until the DB's barely touch the ground and my other leg is almost parallel to the ground.

On a final note, this is probably my last week doing this program and then next week i may switch over to full body.

fUnc17 · 07-10-2006, 11:45 AM

i love 1 leg RDL. They are also a great grip exercise when you get up to the heavier db's. they destroy my core.

fufu · 07-10-2006, 12:08 PM

1 legged leg press ftw. 1 legged anything is awesome. Looks like you are starting to go more for strength? Or just switching reps up for a change?

shiznit2169 · 07-10-2006, 12:19 PM

Func - Yea, it was definitely killing my core even though it was light. I had trouble balancing at first but i got used to it quickly. I'm probably going to add this to my routine.

fufu - I'm just switching it up for a change. I focused on high reps (8-12) last week for my unloading phase so i want to start things off with heavy weight and low reps. I usually alternate back and forth between 1-5 and 6-10 just to get a little bit of strength and hypertrophy.

Also, i know i can go a lot heavier for squats but i'm going to have to wait until i get back to school. My home gym does not have a power rack and if i fail, there are no pins to catch it. So, i will just focus on 3-8 reps until i get back and then shoot for singles.

**CowPimp** · 07-10-2006, 09:15 PM

Looking good in here. I just did unilateral RDLs too. An awesome movement. It's really a bitch to balance with a DB in only one hand. Once you get strong enough though, you have to switch to two dumbbells to get enough resistance.

joycough · 07-10-2006, 10:42 PM

Great looking workouts. Can't wait to see what your thinking of doing next (mentioned fullbody?).

shiznit2169 · 07-11-2006, 06:00 AM

Quote:

Originally Posted by joycough

Great looking workouts. Can't wait to see what your thinking of doing next (mentioned fullbody?).

Yes, i have done Full Body before and i plan on going back to that next week since it has done wonders for me. I just gotta make sure i get my diet in check since it is mentally and physically challenging.

shiznit2169 · 07-11-2006, 08:32 AM

Tuesday - Upper

Warmup
Scap Circuit
Dynamic Flexibility

Flat DB Press
RI: 75secs
80 x 8
75 x 7
70 x 8

Seated Cable Row
RI: 60secs
120/4x8

OH Press
RI: 60secs
85 x 10
105 x 6

Dips
RI: 60secs
bw+25 x 9
bw+25 x 6
bw x 9

Prone Incline Rear Delt Raise
RI: 60secs
15 x 10
12/2x10

Solid workout. Upper body days seems boring. I'd prefer to work on my legs only. It's more challenging and rewarding. Oh well.

joycough · 07-11-2006, 12:29 PM

Quote:

Originally Posted by shiznit2169

Solid workout. Upper body days seems boring. I'd prefer to work on my legs only. It's more challenging and rewarding. Oh well.

LOL I hate legs days. I guess it's mostly because i feel that my legs are big enough as is!

fufu · 07-11-2006, 01:14 PM

Quote:

Originally Posted by shiznit2169

Solid workout. Upper body days seems boring. I'd prefer to work on my legs only. It's more challenging and rewarding. Oh well.

I'm with you there, lower body workouts are much more rewarding.

07-03-2006, 08:55 AM	#841
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,076 Photos: 1	Unload Week Monday - Lower Warmup Glute Activation Dynamic Flexbility Squats RI: 60secs 135 x 12 145 x 12 155 x 12 DB RDL's RI: 60secs 40 x 12 45 x 12 50 x 12 Step-ups RI: 45secs 25's x 12 30's x 12 Leg Curls RI: 60secs 50 x 12 60 x 12 Standing Calf Raise RI: 30secs 160 x 12 140 x 15 Great workout. Overall conditioning is good. Perfect time to unload.
	My Journal

07-04-2006, 09:49 AM	#842
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,076 Photos: 1	Tuesday - Upper Warmup Scap Circuit Dynamic Flexibility BB Bench RI: 60secs 135 x 10 145 x 10 155 x 10 Yate's Row RI: 60secs 135 x 12 145 x 12 155 x 12 Seated DB Press RI: 60secs 30 x 12 40 x 10 V-Bar Pushdown RI: 45secs plate#10 x 12 plate#12 x 12 DB Flyes RI: 45secs 25 x 10 35 x 10 DB Pullover 30 x 12
	My Journal

07-04-2006, 11:27 AM	#843
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	I'm going to do my first unload workout of the week in about an hour myself. I hate them, but always come back to the gym ready to kill.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

07-06-2006, 10:34 AM	#846
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,076 Photos: 1	http://www.bsu.edu/webapps2/strengthlab/home.htm http://exrx.net/Lists/Directory.html http://www.youtube.com/watch?v=YLFwf...=weightlifting <--- Yate's Row
	My Journal

07-06-2006, 10:36 AM	#847
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,076 Photos: 1	Thursday - Lower Warmup Glute Activation Dynamic Flexibility Deadlifts RI: 60secs 135 x 12 185 x 12 225 x 10 RDL's RI: 60secs 135 x 10 155 x 10 175 x 10 Walking DB Lunges RI: 45secs 20's x 16 (8 each leg) 30's x 16 (8 each leg) Pull-throughs RI: 45secs plate#3 x 10 plate#4 x 10 Standing Calf Raises RI: 30secs 160 x 15 140 x 15
	My Journal

07-06-2006, 01:09 AM	#845
ge3k0 bend over to the front... Join Date: Jun 2006 Location: ca Posts: 358	you gotta link where I can findout how to do some of those things, like the Yate's Row and Stuff?

07-06-2006, 11:01 AM	#848
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Damn, I bend over a lot further than that when I do a Yate's row! I guess mine is more like a bent row with a supinated grip. I don't like to get quite so upright; it reduces the ROM too much.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

07-06-2006, 05:06 PM	#850
ge3k0 bend over to the front... Join Date: Jun 2006 Location: ca Posts: 358	What are some of the body parts that stick out more as a man? Like right now I am trying to develop a sense of esteem for being in the gym, hitting all of the gyms equipment, but what would be something that would be good to start off with when working out? The back? neck? arms? alot of people say it's my choice, but I don't want to be like some of those guys you see in the gym with arms bigger than their body and no chest or something, just want to have that symmetry.... any help?

07-07-2006, 10:45 AM	#854
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,076 Photos: 1	Friday - Upper Warmup Scap Circuit Dynamic Flexibility Pullups/Chinups (goal was to hit 25 reps) RI: 60-75secs bw x 12 (NG) bw x 5 (WG) bw x 4 (SG) bw x 4 (NG) 1-arm DB Row (each arm) RI: 60secs 40 x 10 45 x 10 50 x 10 Tricep Extension RI: 45secs 35 x 10 40 x 10 Farmer's Walks RI: 60secs 130 x 3 trips (1:30ish) 130 x 2 trips (1:15ish) This was my last workout during the unload week. I will either start my Full Body program Monday or stick to this program for another week or so. I will find out Sunday.
	My Journal

07-07-2006, 11:02 AM	#855
LexusGS 3UZFE Join Date: May 2005 Location: United States Posts: 2,636	I never go to failiure on the pullups...

07-10-2006, 11:11 AM	#858
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,076 Photos: 1	Monday - Lower Warmup Glute Activation Dynamic Flexibility Squats RI: 60secs 135 x 8 155 x 3 185 x 3 205 x 3 215 x 3 225 x 3 250 x 3 SLDL's RI: 60secs 135 x 8 155 x 3 185 x 3 205 x 3 225 x 3 245 x 4 (oops) 1-leg 45 degree leg press (each leg) RI: 60secs 135 x 8 215 x 8 1-leg DB RDL's RI: 60secs 30 x 8 (each leg) 40 x 8 (each leg) Standing Calf Raises RI: 30secs 160 x 15 180 x 15 180 x 12 Fantastic workout today. My legs were fresh and strong after the unload week. I was squattin olympic style ATG (as always) and they were just going up and down lightning fast with the exception of a slight struggle on 250. SLDL's were cake but the grip starts to become an issue once i get over 225. I will never use straps but chalk isn't allowed either. I'll try to work on my grip strength but the primary reason for the difficulty is because of the sweat. 1-leg press was brutal. The lactic acid burnup was crazy. I also tried 1-legged RDL for the first time and i loved it. It requires a lot of balance and core strength but it really hits your glutes and hamstrings well if done right. Here is an example, except i go all the way down until the DB's barely touch the ground and my other leg is almost parallel to the ground. On a final note, this is probably my last week doing this program and then next week i may switch over to full body.
	My Journal

07-10-2006, 11:45 AM	#859
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,869 Photos: 12	i love 1 leg RDL. They are also a great grip exercise when you get up to the heavier db's. they destroy my core.
	Athletic Strength & Movement blog Strength Edge

07-10-2006, 12:08 PM	#860
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,235 Photos: 7	1 legged leg press ftw. 1 legged anything is awesome. Looks like you are starting to go more for strength? Or just switching reps up for a change?
	fufu's 1337 Journal Your diet will set you free.

07-10-2006, 12:19 PM	#861
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,076 Photos: 1	Func - Yea, it was definitely killing my core even though it was light. I had trouble balancing at first but i got used to it quickly. I'm probably going to add this to my routine. fufu - I'm just switching it up for a change. I focused on high reps (8-12) last week for my unloading phase so i want to start things off with heavy weight and low reps. I usually alternate back and forth between 1-5 and 6-10 just to get a little bit of strength and hypertrophy. Also, i know i can go a lot heavier for squats but i'm going to have to wait until i get back to school. My home gym does not have a power rack and if i fail, there are no pins to catch it. So, i will just focus on 3-8 reps until i get back and then shoot for singles.
	My Journal

07-10-2006, 09:15 PM	#862
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Looking good in here. I just did unilateral RDLs too. An awesome movement. It's really a bitch to balance with a DB in only one hand. Once you get strong enough though, you have to switch to two dumbbells to get enough resistance.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

07-10-2006, 10:42 PM	#863
joycough Super Hero Join Date: Sep 2002 Location: canada Posts: 185	Great looking workouts. Can't wait to see what your thinking of doing next (mentioned fullbody?).
	Joycough's Journey

07-11-2006, 08:32 AM	#865
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,076 Photos: 1	Tuesday - Upper Warmup Scap Circuit Dynamic Flexibility Flat DB Press RI: 75secs 80 x 8 75 x 7 70 x 8 Seated Cable Row RI: 60secs 120/4x8 OH Press RI: 60secs 85 x 10 105 x 6 Dips RI: 60secs bw+25 x 9 bw+25 x 6 bw x 9 Prone Incline Rear Delt Raise RI: 60secs 15 x 10 12/2x10 Solid workout. Upper body days seems boring. I'd prefer to work on my legs only. It's more challenging and rewarding. Oh well.
	My Journal