fo' shizzle's journal

**CowPimp** · 07-13-2006, 10:35 AM

Quote:

Originally Posted by shiznit2169

.. i workout alone. Always have, always will unless i find someone who has the exact same mindset as i do but the odds are slim to none

Yeah, I'm with you. I actually worked out with a friend briefly when I first got back into lifting doing some random full body shit. It was cool, but he fizzled out and I kept going. I have also lifted with other friends randomly here and there, but that's it.

fufu · 07-13-2006, 12:31 PM

woohoo, new programs ftw.

fUnc17 · 07-14-2006, 12:14 AM

Quote:

I almost lost my balance a few times.

hahaha, happens all the time.. ive come VERY close to completely losing it with 155 on my back. its funny when people watch me they wonder what the fuck i'm doing, its great.

shiznit2169 · 07-14-2006, 09:59 AM

Friday - Upper

Warmup
Scap Circuit
Dynamic Flexibility

Pullups/Chinups
RI: 75secs
bw+25 x 7 (NG)
bw+25 x 6 (SG)
bw x 6 (WG)

Lat Pulldowns
RI: 60secs
plate#7 x 8 (WG)
plate#9 x 8 (SG)
plate#9 x 8 (NG)

Face Pulls
RI: 45secs
60 x 10
70 x 10
80 x 10

Hise Shrugs (Standing Calf Machine)
220 x 15

I just got in position like you normally would for calves but i just shrugged my shoulders. Felt nice.

Skull Crushers
RI: 60secs
50/2x10

That concludes the program. On to Full Body.

shiznit2169 · 07-14-2006, 10:15 AM

Full Body Program, starting on Monday

EDIT - Cowpimp, i know i made a few mistakes so i was wondering if you could just look it over and see what needs to be changed. I think the first 2 weeks is fine, but i am probably missing something for the next 2 weeks after that.

Day A:
A1 - Squats 6x3
Rest 75sec
A2 - Seated Cable Rows 6x3
Rest 75sec

B - DB RDLs 3x12 - 30sec RI
C - Military Press 3x12 - 30sec RI
D - WG Pullups 3x12 - 30sec RI

E1 - OH DB Extensions 3x12
No Rest
E2 - Incline DB Curls 3x12
No Rest

Day B:
A1 - BB RDLs 6x3
Rest 75sec
A2 - DB Bench Press 6x3
Rest 75sec

B - Front Squats 3x12 - 30sec RI
C - NG Chinups 3x12 - 30sec RI
D - Seated DB OH Press 3x12 - 30sec RI
E - Turkish Getups 3x6 - 30sec RI

I will do this for 2 weeks

Weeks 3 and 4, i will be switching lower body movements in each workout as well as the pulling movements in the first workout, and the pressing movements in the second workout.

Day A:
A1 - Front Squats 6x3
Rest 75sec
A2 - Chinups 6x3
Rest 75sec

B - DB RDLs 3x12 - 30sec RI
C - Military Press 3x12 - 30sec RI
D - BB Row 3x12 - 30sec RI

E1 - Skull Crushers 3x12
No Rest
E2 - BB Curls 3x12
No Rest

Day B:
A1 - Deadlifts 6x3
Rest 75sec
A2 - OH Press 6x3
Rest 75sec

B - BB RDL's 3x12 - 30sec RI
C - NG Chinups 3x12 - 30sec RI
D - DB Bench Press 3x12 - 30sec RI
E - Turkish Getups 3x12 - 30sec RI

Then for the second half of the program, i will change the sets/reps and maybe a few exercises.

fufu · 07-14-2006, 10:17 AM

nice chinny chin chins.

shiznit2169 · 07-14-2006, 11:06 AM

Quote:

Originally Posted by fufu

nice chinny chin chins.

I'll huff and i'll puff and bloooooooww your house down!

(Corny, i know)

fufu · 07-14-2006, 01:15 PM

Quote:

Originally Posted by shiznit2169

I'll huff and i'll puff and bloooooooww your house down!

(Corny, i know)

rofl

**CowPimp** · 07-15-2006, 12:02 PM

Looks fine to me. It looks similar to my program actually, heh.

shiznit2169 · 07-17-2006, 09:13 AM

Monday

A1: Squats - 205/6x3
RI: 75secs
A2: Seated Cable Row - 150/6x3
RI: 75secs

B: DB RDL's - 60/3x12
RI: 30secs

C: OH Press - 75/3x12
RI: 30secs

D: WG Pullups - bw/3x12
RI: 30secs

E1: OH DB Extension - 30/2x12
No Rest
E2: Incline DB Curl - 25/2x12
No Rest

Wow, brutal workout.

Squats was fairly easy. I used to couldn't do 6 sets of 3 with 205 but each set was cake. Will do 215-225 next time. Seated Rows were cake as well but it was a good change from doing high reps.

Everything else on 30 seconds rest was exhausting. I started off with DB RDL's and the first two sets were fine but the third set i was sweating like a mofo and my forearms were giving out. Same with OH Press .. first two sets were fine but the third was deadly.

WG Pullups was the worst of all. My arms were absolutely fried before doing these and i thought i wasn't going to be able to do it. Surprisingly, i was able to do two sets of 12 but the last set i had to do them assisted.

Topped it off with OH Extension and incline curls. Not too shabby.

Today just made me remember how taxing Full Body is. I love doing a combination of leg work, pulling work, and pushing work. Everything else seems to be boring. This is the way to go.

**CowPimp** · 07-17-2006, 09:50 AM

I hate any rest interval under 1 minute. I've been doing some 45sec stuff myself, and it's rough. 30sec is evil though, heh.

shiznit2169 · 07-17-2006, 10:31 AM

Quote:

Originally Posted by CowPimp

I hate any rest interval under 1 minute. I've been doing some 45sec stuff myself, and it's rough. 30sec is evil though, heh.

True, 30secs feels like 10secs when you are trying to catch your breath and let the lactic acid cool down. I don't think i could ever go below 30secs, even though i have in the past but it's still way too tough.

shiznit2169 · 07-19-2006, 11:12 AM

Wednesday

A1: BB RDL's - 205/6x3
Rest 75secs
A2: Flat DB Bench - 80's/6x3
Rest 75secs

B: Front Squat - 135x12, 135/2x10
Rest 30secs

C: NG Chinups - bw/3x8
Rest 30secs

D: Seated DB Press - 30's/3x12
Rest 30secs

E: Turkish Getups - 30 x 2 (1 each side)
Rest 30secs

Good workout, but extremely tiring and difficult. RDL's and Bench Press were solid but the rest were hard.

I had to cut down to 10 reps for the last 2 sets for front squats. My endurance was shot, i couldn't breathe, and my delts were fried. I only did 3 sets of 8 for pullups because 3x12 is just way too hard. Seated DB Press was easy.

I finished it off with only 1 set of turkish getups for each side just to get the form down and i was short on time.

CP, how are you able to do some of these exercises on 30 seconds rest? It is nearly impossible. Usually the first two sets are fine, but i am dead by the third set. 12 reps doesn't look like a lot on paper but when it comes to performing, it takes forever! Funny how much of a difference 60secs (which is what im used to) and 30secs is.

**CowPimp** · 07-19-2006, 02:37 PM

Nice one there shizzy. To answer your question, I don't use 30 second rest intervals, haha. I use 45 second rest intervals, and there is a big difference there. Same deal though, you just have to toy with the weights. Seriously, sometimes I will finish my first set of 12 with like 3-5 reps in the tank and still struggle like a madman on the last set.

shiznit2169 · 07-21-2006, 10:29 AM

Friday

A1: Squats - 215/6x3
RI: 75secs
A2: Seated Cable Row - 160/6x3
RI: 75secs

B: DB RDL's - 65/3x12
RI: 30secs

C: OH Press - 85/3x12
RI: 30secs

D: WG Pullups - bw/3x8
RI: 30secs

E1: OH DB Extension - 35/2x12
No Rest
E2: Incline DB Curl - 30/2x12
No Rest

Good workout. I wasn't in a "workout" mood when i woke up and ate. I was tired and groggy but i sucked it up and now i'm feeling relieved and restful.

I bumped up the weight in every lift from monday's workout with the exception of pullups. I cut it down to 3x8 because 3 sets of 12 on 30secs rest is just impossible. I always have more in me but my forearms give out and it just goes numb when i try to pull myself up.

shiznit2169 · 07-24-2006, 10:31 AM

Monday

A1: BB RDL's - 215/6x3
Rest 75secs
A2: Flat DB Bench - 85's/6x3
Rest 75secs

B: Front Squat - 155/3x8
Rest 30secs

C: NG Chinups - bw/2x8, 1x6 + 2
Rest 30secs

D: Seated DB Press - 35's/3x12
Rest 30secs

E: Turkish Getups - Didn't do

Great workout. Monday always seems to be the best day to workout after taking the weekend off. Full Body workouts leave me drenched in sweat and almost to the point of puking. I increased the weight in everything but i didn't do turkish getups because i can't do anymore so i'm either going to do it early in the workout or replace it with something else.

shiznit2169 · 07-25-2006, 07:56 AM

Tuesday

Warmup
5 minute jog

Sprints x 50 yards
light jog back
repeat

Did this 6 times

fufu · 07-25-2006, 08:54 AM

Interval training for the puke.

**CowPimp** · 07-25-2006, 09:19 AM

Quote:

Originally Posted by fufu

Interval training for the puke.

Hahaha!

shiznit2169 · 07-25-2006, 10:42 AM

M.J.H. · 07-25-2006, 06:35 PM

Workouts are looking pretty solid man, what are your goals?

shiznit2169 · 07-25-2006, 08:33 PM

Quote:

Originally Posted by MJH

Workouts are looking pretty solid man, what are your goals?

Well, i have been bulking for quite a while now (1 year which is when i started training) but i have been noticing a little gut and my bodyfat is starting to go up since my body is adapting to it so i have decided to eat at my maintenance level and do some cardio 2-3 times a week along with my Full Body program. I'm currently trying to cut down my BF 3-4% and then i will bulk up again but a lot cleaner this time (before i was just stuffing myself because i couldnt gain weight for shit)

M.J.H. · 07-25-2006, 09:03 PM

Interesting, I'm curious though why the full body routine? Do you prefer this or have you just been doing this sort of program for a while?

shiznit2169 · 07-26-2006, 07:37 AM

Quote:

Originally Posted by MJH

Interesting, I'm curious though why the full body routine? Do you prefer this or have you just been doing this sort of program for a while?

I have done many programs such as full body, upper/lower, bodyparts, p/rr/s, and so forth. I have found that i grow best when doing full body because i need more rest and more time to eat since my body structure is an ectomorph. Also, full body is challenging and it never bores me to death like the other programs have.

shiznit2169 · 07-26-2006, 10:02 AM

Wednesday

A1: Squats - 225/6x3
RI: 75secs
A2: Seated Cable Row - 180/6x3
RI: 75secs

B: DB RDL's - 85's/4x6
RI: 60secs

C: OH Press - 90/4x6
RI: 60secs

D: WG Pullups - bw/4x6
RI: 60secs

E1: OH DB Extension - 45/2x12
No Rest
E2: Hammer Curls - 30/2x12
No Rest

Good workout. I was a little worried going in because my shins were a little sore and my legs felt tight from doing sprints yesterday but the warmup and flexibility stuff is incredible. Really gets my legs going. I was really going deep on those squats and shooting out of the hole like a motherfucker. I'm proud of my leg strength considering where i started last year but i still need these wheels to grow!

DB RDL's were brutal on my grip. My hands were so sweaty and the handle gets thicker as the weight goes higher so i really had to curl my fingers to hold on to them. I thought they were going to snap.

OH Press was easy. This is one exercise i have a love/hate relationship with. My strength is all over the place on these depending on the sets/reps and rest intervals. I am just not consistent with these which is odd because my benching strength is fine.

Pullups were good. Finished it off with isolation work for the gay pumps.

Adios.

**CowPimp** · 07-26-2006, 11:06 AM

I'm with you on the RDLs and OH pressing. The RDLs brutalize my grip and leave me sweating my balls off. OH pressing strength for me tanks like a mofo with short rest intervals.

07-13-2006, 12:31 PM	#872
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,235 Photos: 7	woohoo, new programs ftw.
	fufu's 1337 Journal Your diet will set you free.

07-14-2006, 09:59 AM	#874
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,075 Photos: 1	Friday - Upper Warmup Scap Circuit Dynamic Flexibility Pullups/Chinups RI: 75secs bw+25 x 7 (NG) bw+25 x 6 (SG) bw x 6 (WG) Lat Pulldowns RI: 60secs plate#7 x 8 (WG) plate#9 x 8 (SG) plate#9 x 8 (NG) Face Pulls RI: 45secs 60 x 10 70 x 10 80 x 10 Hise Shrugs (Standing Calf Machine) 220 x 15 I just got in position like you normally would for calves but i just shrugged my shoulders. Felt nice. Skull Crushers RI: 60secs 50/2x10 That concludes the program. On to Full Body.
	My Journal

07-14-2006, 10:15 AM	#875
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,075 Photos: 1	Full Body Program, starting on Monday EDIT - Cowpimp, i know i made a few mistakes so i was wondering if you could just look it over and see what needs to be changed. I think the first 2 weeks is fine, but i am probably missing something for the next 2 weeks after that. Day A: A1 - Squats 6x3 Rest 75sec A2 - Seated Cable Rows 6x3 Rest 75sec B - DB RDLs 3x12 - 30sec RI C - Military Press 3x12 - 30sec RI D - WG Pullups 3x12 - 30sec RI E1 - OH DB Extensions 3x12 No Rest E2 - Incline DB Curls 3x12 No Rest Day B: A1 - BB RDLs 6x3 Rest 75sec A2 - DB Bench Press 6x3 Rest 75sec B - Front Squats 3x12 - 30sec RI C - NG Chinups 3x12 - 30sec RI D - Seated DB OH Press 3x12 - 30sec RI E - Turkish Getups 3x6 - 30sec RI I will do this for 2 weeks Weeks 3 and 4, i will be switching lower body movements in each workout as well as the pulling movements in the first workout, and the pressing movements in the second workout. Day A: A1 - Front Squats 6x3 Rest 75sec A2 - Chinups 6x3 Rest 75sec B - DB RDLs 3x12 - 30sec RI C - Military Press 3x12 - 30sec RI D - BB Row 3x12 - 30sec RI E1 - Skull Crushers 3x12 No Rest E2 - BB Curls 3x12 No Rest Day B: A1 - Deadlifts 6x3 Rest 75sec A2 - OH Press 6x3 Rest 75sec B - BB RDL's 3x12 - 30sec RI C - NG Chinups 3x12 - 30sec RI D - DB Bench Press 3x12 - 30sec RI E - Turkish Getups 3x12 - 30sec RI Then for the second half of the program, i will change the sets/reps and maybe a few exercises.
	My Journal

07-14-2006, 10:17 AM	#876
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,235 Photos: 7	nice chinny chin chins.
	fufu's 1337 Journal Your diet will set you free.

07-15-2006, 12:02 PM	#879
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Looks fine to me. It looks similar to my program actually, heh.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

07-17-2006, 09:13 AM	#880
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,075 Photos: 1	Monday A1: Squats - 205/6x3 RI: 75secs A2: Seated Cable Row - 150/6x3 RI: 75secs B: DB RDL's - 60/3x12 RI: 30secs C: OH Press - 75/3x12 RI: 30secs D: WG Pullups - bw/3x12 RI: 30secs E1: OH DB Extension - 30/2x12 No Rest E2: Incline DB Curl - 25/2x12 No Rest Wow, brutal workout. Squats was fairly easy. I used to couldn't do 6 sets of 3 with 205 but each set was cake. Will do 215-225 next time. Seated Rows were cake as well but it was a good change from doing high reps. Everything else on 30 seconds rest was exhausting. I started off with DB RDL's and the first two sets were fine but the third set i was sweating like a mofo and my forearms were giving out. Same with OH Press .. first two sets were fine but the third was deadly. WG Pullups was the worst of all. My arms were absolutely fried before doing these and i thought i wasn't going to be able to do it. Surprisingly, i was able to do two sets of 12 but the last set i had to do them assisted. Topped it off with OH Extension and incline curls. Not too shabby. Today just made me remember how taxing Full Body is. I love doing a combination of leg work, pulling work, and pushing work. Everything else seems to be boring. This is the way to go.
	My Journal

07-17-2006, 09:50 AM	#881
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	I hate any rest interval under 1 minute. I've been doing some 45sec stuff myself, and it's rough. 30sec is evil though, heh.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

07-19-2006, 11:12 AM	#883
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,075 Photos: 1	Wednesday A1: BB RDL's - 205/6x3 Rest 75secs A2: Flat DB Bench - 80's/6x3 Rest 75secs B: Front Squat - 135x12, 135/2x10 Rest 30secs C: NG Chinups - bw/3x8 Rest 30secs D: Seated DB Press - 30's/3x12 Rest 30secs E: Turkish Getups - 30 x 2 (1 each side) Rest 30secs Good workout, but extremely tiring and difficult. RDL's and Bench Press were solid but the rest were hard. I had to cut down to 10 reps for the last 2 sets for front squats. My endurance was shot, i couldn't breathe, and my delts were fried. I only did 3 sets of 8 for pullups because 3x12 is just way too hard. Seated DB Press was easy. I finished it off with only 1 set of turkish getups for each side just to get the form down and i was short on time. CP, how are you able to do some of these exercises on 30 seconds rest? It is nearly impossible. Usually the first two sets are fine, but i am dead by the third set. 12 reps doesn't look like a lot on paper but when it comes to performing, it takes forever! Funny how much of a difference 60secs (which is what im used to) and 30secs is.
	My Journal

07-19-2006, 02:37 PM	#884
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Nice one there shizzy. To answer your question, I don't use 30 second rest intervals, haha. I use 45 second rest intervals, and there is a big difference there. Same deal though, you just have to toy with the weights. Seriously, sometimes I will finish my first set of 12 with like 3-5 reps in the tank and still struggle like a madman on the last set.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

07-21-2006, 10:29 AM	#885
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,075 Photos: 1	Friday A1: Squats - 215/6x3 RI: 75secs A2: Seated Cable Row - 160/6x3 RI: 75secs B: DB RDL's - 65/3x12 RI: 30secs C: OH Press - 85/3x12 RI: 30secs D: WG Pullups - bw/3x8 RI: 30secs E1: OH DB Extension - 35/2x12 No Rest E2: Incline DB Curl - 30/2x12 No Rest Good workout. I wasn't in a "workout" mood when i woke up and ate. I was tired and groggy but i sucked it up and now i'm feeling relieved and restful. I bumped up the weight in every lift from monday's workout with the exception of pullups. I cut it down to 3x8 because 3 sets of 12 on 30secs rest is just impossible. I always have more in me but my forearms give out and it just goes numb when i try to pull myself up.
	My Journal

07-24-2006, 10:31 AM	#886
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,075 Photos: 1	Monday A1: BB RDL's - 215/6x3 Rest 75secs A2: Flat DB Bench - 85's/6x3 Rest 75secs B: Front Squat - 155/3x8 Rest 30secs C: NG Chinups - bw/2x8, 1x6 + 2 Rest 30secs D: Seated DB Press - 35's/3x12 Rest 30secs E: Turkish Getups - Didn't do Great workout. Monday always seems to be the best day to workout after taking the weekend off. Full Body workouts leave me drenched in sweat and almost to the point of puking. I increased the weight in everything but i didn't do turkish getups because i can't do anymore so i'm either going to do it early in the workout or replace it with something else.
	My Journal

07-25-2006, 07:56 AM	#887
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,075 Photos: 1	Tuesday Warmup 5 minute jog Sprints x 50 yards light jog back repeat Did this 6 times
	My Journal

07-25-2006, 08:54 AM	#888
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,235 Photos: 7	Interval training for the puke.
	fufu's 1337 Journal Your diet will set you free.

07-25-2006, 10:42 AM	#890
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,075 Photos: 1
	My Journal

07-25-2006, 06:35 PM	#891
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Workouts are looking pretty solid man, what are your goals?
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

07-25-2006, 09:03 PM	#893
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Interesting, I'm curious though why the full body routine? Do you prefer this or have you just been doing this sort of program for a while?
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

07-26-2006, 10:02 AM	#895
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,075 Photos: 1	Wednesday A1: Squats - 225/6x3 RI: 75secs A2: Seated Cable Row - 180/6x3 RI: 75secs B: DB RDL's - 85's/4x6 RI: 60secs C: OH Press - 90/4x6 RI: 60secs D: WG Pullups - bw/4x6 RI: 60secs E1: OH DB Extension - 45/2x12 No Rest E2: Hammer Curls - 30/2x12 No Rest Good workout. I was a little worried going in because my shins were a little sore and my legs felt tight from doing sprints yesterday but the warmup and flexibility stuff is incredible. Really gets my legs going. I was really going deep on those squats and shooting out of the hole like a motherfucker. I'm proud of my leg strength considering where i started last year but i still need these wheels to grow! DB RDL's were brutal on my grip. My hands were so sweaty and the handle gets thicker as the weight goes higher so i really had to curl my fingers to hold on to them. I thought they were going to snap. OH Press was easy. This is one exercise i have a love/hate relationship with. My strength is all over the place on these depending on the sets/reps and rest intervals. I am just not consistent with these which is odd because my benching strength is fine. Pullups were good. Finished it off with isolation work for the gay pumps. Adios.
	My Journal

07-26-2006, 11:06 AM	#896
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	I'm with you on the RDLs and OH pressing. The RDLs brutalize my grip and leave me sweating my balls off. OH pressing strength for me tanks like a mofo with short rest intervals.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos