fo' shizzle's journal

**P-funk** · 08-02-2006, 08:50 AM

you took an intermission?

Did you get the popcorn?

shiznit2169 · 08-02-2006, 08:51 AM

Quote:

Originally Posted by P-funk

you took an intermission?

Did you get the popcorn?

It's not like i wanted to, i had to because i was beat. But yea, popcorn would have been nice.

**CowPimp** · 08-02-2006, 09:52 AM

I love episodes of lying on the ground. I almost always do that after my circuit sessions. Good workout.

shiznit2169 · 08-04-2006, 11:22 AM

Friday

A1: Front Squat - 205/6x3
Rest 75secs
A2: NG Chinups - bw+25/6x3
Rest 75secs

B: Sumo Deadlifts - 185/4x6
Rest 30secs

C: Standing DB OH Press - 40's/4x6
Rest 30secs

D: BB Bent Rows - 185/4x6 (over/under/over/under grip)
Rest 30secs

fufu · 08-04-2006, 12:54 PM

Nice BB rows.

Are you still front squatting BBer style?

shiznit2169 · 08-04-2006, 01:30 PM

Quote:

Originally Posted by fufu

Nice BB rows.

Are you still front squatting BBer style?

Thanks

Yes, i am unfortunately. I have been trying to work on the olympic style but my wrists arn't just flexible enough. Even with just the bar alone, i'm having trouble getting comfortable with it. I wish i knew someone who does these to help me out in person.

Seanp156 · 08-04-2006, 02:59 PM

Yeah, a lot of people seem to have trouble doing them olympic style for whatever reason... I tried to get one of my friends to do it, and I ran into a guy from my high school class in the gym while I was front squatting and he said he can never do them like that. I think I might be double jointed, so that probably helps out some.

fufu · 08-04-2006, 03:12 PM

I love setting up olympic style for front squats.

shiznit2169 · 08-04-2006, 03:16 PM

I just can't bring myself to do it. I want to do them olympic style so bad but i keep trying and it just doesn't work out. My wrists cannot bend back very far and it's hard to support the weight even though my shoulders are holding it up. Since the wrists are giving me problems, that disallows me to keep my elbows up therefore the bar rolls. I don't really mind though. I can do as much as 225-235 BB style but i really have no intention of going higher if my back squats are fine.

**CowPimp** · 08-04-2006, 09:04 PM

I bet you can do it. Most people say they can't, but they can.

shiznit2169 · 08-06-2006, 06:12 PM

I went golfing for the first time since last summer with my dad and two of his buddies and i did pretty well. Shot an 83 which is not bad. I used to be on the golf team in high school and we won 2 state championships during that time. I miss the old days of just going out and playing everyday but now i'm tied up in work and school plus weightlifting took over as my number one hobby.

The only downfall today was the lack of food. I ate a good breakfast and then drove an hour down to my dad's friends place and his wife cooked chili for us which is ok and then the only thing i ate between 1-6pm was a hotdog and a candybar. I still drank a lot of water but i have never been so hungry in my life. Just finished eating steak, sweet potato and some fruits when i got home.

Hopefully my workout won't suffer tomorrow.

Seanp156 · 08-06-2006, 06:19 PM

Quote:

Originally Posted by CowPimp

I bet you can do it. Most people say they can't, but they can.

Yeah, it took me a good 2-3 weeks of screwing around with it until it became comfortable... I had to start REALLY light with like 85-115lbs and work my way up. Taking your fingers, and bending them back with your other hand helps stretch your wrist out too... I did that before front squating for a while.

shiznit2169 · 08-07-2006, 11:14 AM

Monday

A1: Deadlifts - 295/6x3
Rest 75secs
A2: OH Press - 115/6x3
Rest 75secs

B: BB RDL's - 185/4x6
Rest 60secs

C: Flat DB Bench - 60's/4x6
Rest 60secs

D: CG Chinups - bw/3x6
Rest 60secs

A big strong guy in the gym asked me to spot him doing seated DB Raises with 110 pounders after he worked his way up. He had trouble getting his left side up and wanted me to help him get it up. Well, i was unable to help him get it up because i had no clue had to spot him correctly or how to properly get it up while he was kicking it off his leg. I tried several times but i was unable to. I felt bad for him and he told me it was ok but i still felt like a fucking pussy for not being able to get it up. He told me that he wishes there was a better gym around here close to where he lives that is for big guys who do some serious training and i told him i did too because the gym we go to is full of frat boys, old men, and women/children. It's pathetic.

Bakerboy · 08-07-2006, 12:10 PM

I like the program you have going on right now. It's pretty slick, shiznit2169. It seems like a lot of guys have the same problem- finding a decent gym. I workout at home but I might start going to a gym again in the winter.
Looking good.

shiznit2169 · 08-07-2006, 12:41 PM

Quote:

Originally Posted by Bakerboy

I like the program you have going on right now. It's pretty slick, shiznit2169. It seems like a lot of guys have the same problem- finding a decent gym. I workout at home but I might start going to a gym again in the winter.
Looking good.

Thanks

shiznit2169 · 08-09-2006, 08:28 AM

Wednesday

A1: Pause Front Squat (tempo: 2-3-1) - 205/6x3
Rest 75secs
A2: NG Chinups - bw+35/6x3
Rest 75secs

B: Speed Deadlifts - 205/6x2
Rest 45secs

After each set, i was dizzy and seeing colors. It was very strange. Probably because i was doing the movement very fast and dehydration i guess.

C: Standing DB OH Press - 45's/3x8
Rest 45secs

D: BB Bent Rows - 165/3x8
Rest 45secs

E: Standing DB Curls - 30's/1x10 dropset 25's/1x10
No Rest

F: Dips - bw x 8

It was tough a tough workout today because i was very sore unlike all the other times. I had to do a lot of warmups and dynamic flexbility stuff to get my body going but it was slow.

**CowPimp** · 08-10-2006, 07:37 AM

I like the front squats. Is that a 3 second pause in the hole too?

shiznit2169 · 08-10-2006, 09:43 AM

Quote:

Originally Posted by CowPimp

I like the front squats. Is that a 3 second pause in the hole too?

shiznit2169 · 08-11-2006, 10:02 AM

Friday

A1: Deadlifts - 315/6x3
Rest 75secs
A2: OH Press - 125/6x3
Rest 75secs

B: BB RDL's - 165/2x10
Rest 45secs

C: Flat DB Bench - 55's/2x10
Rest 45secs

D: NG Pullups - bw/10,7
Rest 45secs

E1: Incline DB Curls - 30's/1x8
No Rest
E2: Skullcrushers - 60/1x8

Good workout today. The first 4 sets for deads and OH Presses were smooth. I had to really work it the last 2 sets when fatigue started to kick in.

My glutes and hamstrings were really on fire after RDL's. BB Bench was cake. I was unable to get 10 reps on the second set for pullups. I don't mind though .. i wasn't expecting to get 10 since i was dead.

Next week i am going to unload. Then i will go heavy the following week and then taking a full week off because for one, i need it and it is when i move back to school so i will have to do some shopping and get everything settled.

fufu · 08-11-2006, 12:25 PM

Nice workout.

I just started my week off before I head back to school.

shiznit2169 · 08-11-2006, 12:55 PM

Quote:

Originally Posted by fufu

Nice workout.

I just started my week off before I head back to school.

Thanks, i have been lifting heavy for 4 weeks on this program so i need to back off on the intensity and volume. The following week is my last week here so i will probably try to attempt some new PR's for the big 3. I'm not sure though, i may try new things or something.

When i move back in on the 28th-29th, i still don't start classes until Monday the 4th. I want to move back in early and just settle down and hang out with my friends and buy clothes and school supplies and stuff i need to do while weightlifting is off my mind. Once classes start, i will be back in gear.

**CowPimp** · 08-12-2006, 09:13 AM

Everything lookin' good here shizzy.

shiznit2169 · 08-14-2006, 09:44 AM

Unloading Week

Monday

A1: 45 degree leg press - 275,315/2x10
Rest 60secs
A2: Hack Squat - 135,225/10,6

First time doing Hack Squats ever. First set was easy, put on another 45 for each side and then it was brutal. I was going deep too.

B1: OH Press - 65,85/2x10
Rest 60secs
B2: CG Seated Row - plate#7,#9/2x10

C1: DB RDL's - 45's,55's/2x10
Rest 60secs
C2: DB Lunges - 45's,35's/1x12,1x16 (6 and 8 each leg)

D1: Incline DB Bench - 45's/2x10
Rest 60secs
D2: NG Chins/NG Pulls - bw/2x10

Good workout

shiznit2169 · 08-16-2006, 09:47 AM

Wednesday

ok, this is my unload week and i found it very strange that my glutes and hamstrings were extremely sore. It must have been because i did hack squats, leg press and uni-lateral movements which i have not done in ages.

A1: Deadlifts - 205/2x10
Rest 60secs
A2: BB Bent over Row - 155/2x10

Soreness went away completely after the first set of deadlifts. The dynamic warmup and stretching is very significant.

B1: BB Flat Bench - 155,135/2x10
Rest 60secs
B2: Dips - bw/10,8

C1: BB RDL's - 155/2x10 (3 second pause at the bottom)
Rest 60secs
C2: DB Step-ups - 30's/2x12 (6 each leg)

Nothing fancy today, it was still a good overall workout.

shiznit2169 · 08-18-2006, 11:30 AM

Friday

A1: Squats - 155,185/2x10
Rest 60secs
A2: 1-legged RDL - 30's,25's/2x16 (8 each leg + 3 second pause at bottom)

B1: Bulgarian Squat - 35's,30's/2x12 (6 each leg + 3 second pause at bottom)
Rest 60secs
B2: Pull-throughs - plate#4/2x8

C1: Decline DB Bench - 40's/2x10
Rest 60secs
C2: 1-arm DB Row - 50/2x10

D1: Seated DB OH Press - 35's/2x10
Rest 60secs
D2: Yate's Row - 155/2x10

E: Standing Hammer Curls - 30's/1x12

End of Unload Phase. Next week i will probably just focus on the big 3 and go heavy along with the accessory work and then i will take a complete week off the following week (moving back to school and shit to do)

Ciao

**CowPimp** · 08-18-2006, 11:56 AM

Good luck on your return. Out to break some records?

shiznit2169 · 08-18-2006, 12:26 PM

Quote:

Originally Posted by CowPimp

Good luck on your return. Out to break some records?

Maybe, see how i feel. I may shoot for 410-415 on deadlifts (405 is my PR) and i may go for 95's on DB Bench (90 x 6 is my PR). I am not sure if it would be safe to attempt a new squat PR since my gym does not have a power rack and there are no safety pins. I may just wait until i get back to school where they have one. We'll see.

08-02-2006, 08:50 AM	#901
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,435	you took an intermission? Did you get the popcorn?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

08-02-2006, 09:52 AM	#903
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	I love episodes of lying on the ground. I almost always do that after my circuit sessions. Good workout.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

08-04-2006, 11:22 AM	#904
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,074 Photos: 1	Friday A1: Front Squat - 205/6x3 Rest 75secs A2: NG Chinups - bw+25/6x3 Rest 75secs B: Sumo Deadlifts - 185/4x6 Rest 30secs C: Standing DB OH Press - 40's/4x6 Rest 30secs D: BB Bent Rows - 185/4x6 (over/under/over/under grip) Rest 30secs
	My Journal

08-04-2006, 12:54 PM	#905
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,232 Photos: 7	Nice BB rows. Are you still front squatting BBer style?
	fufu's 1337 Journal Your diet will set you free.

08-04-2006, 02:59 PM	#907
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	Yeah, a lot of people seem to have trouble doing them olympic style for whatever reason... I tried to get one of my friends to do it, and I ran into a guy from my high school class in the gym while I was front squatting and he said he can never do them like that. I think I might be double jointed, so that probably helps out some.
	My Journal

08-04-2006, 03:12 PM	#908
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,232 Photos: 7	I love setting up olympic style for front squats.
	fufu's 1337 Journal Your diet will set you free.

08-04-2006, 03:16 PM	#909
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,074 Photos: 1	I just can't bring myself to do it. I want to do them olympic style so bad but i keep trying and it just doesn't work out. My wrists cannot bend back very far and it's hard to support the weight even though my shoulders are holding it up. Since the wrists are giving me problems, that disallows me to keep my elbows up therefore the bar rolls. I don't really mind though. I can do as much as 225-235 BB style but i really have no intention of going higher if my back squats are fine.
	My Journal

08-04-2006, 09:04 PM	#910
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	I bet you can do it. Most people say they can't, but they can.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

08-06-2006, 06:12 PM	#911
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,074 Photos: 1	I went golfing for the first time since last summer with my dad and two of his buddies and i did pretty well. Shot an 83 which is not bad. I used to be on the golf team in high school and we won 2 state championships during that time. I miss the old days of just going out and playing everyday but now i'm tied up in work and school plus weightlifting took over as my number one hobby. The only downfall today was the lack of food. I ate a good breakfast and then drove an hour down to my dad's friends place and his wife cooked chili for us which is ok and then the only thing i ate between 1-6pm was a hotdog and a candybar. I still drank a lot of water but i have never been so hungry in my life. Just finished eating steak, sweet potato and some fruits when i got home. Hopefully my workout won't suffer tomorrow.
	My Journal

08-07-2006, 11:14 AM	#913
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,074 Photos: 1	Monday A1: Deadlifts - 295/6x3 Rest 75secs A2: OH Press - 115/6x3 Rest 75secs B: BB RDL's - 185/4x6 Rest 60secs C: Flat DB Bench - 60's/4x6 Rest 60secs D: CG Chinups - bw/3x6 Rest 60secs A big strong guy in the gym asked me to spot him doing seated DB Raises with 110 pounders after he worked his way up. He had trouble getting his left side up and wanted me to help him get it up. Well, i was unable to help him get it up because i had no clue had to spot him correctly or how to properly get it up while he was kicking it off his leg. I tried several times but i was unable to. I felt bad for him and he told me it was ok but i still felt like a fucking pussy for not being able to get it up. He told me that he wishes there was a better gym around here close to where he lives that is for big guys who do some serious training and i told him i did too because the gym we go to is full of frat boys, old men, and women/children. It's pathetic.
	My Journal

08-07-2006, 12:10 PM	#914
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	I like the program you have going on right now. It's pretty slick, shiznit2169. It seems like a lot of guys have the same problem- finding a decent gym. I workout at home but I might start going to a gym again in the winter. Looking good.

08-09-2006, 08:28 AM	#916
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,074 Photos: 1	Wednesday A1: Pause Front Squat (tempo: 2-3-1) - 205/6x3 Rest 75secs A2: NG Chinups - bw+35/6x3 Rest 75secs B: Speed Deadlifts - 205/6x2 Rest 45secs After each set, i was dizzy and seeing colors. It was very strange. Probably because i was doing the movement very fast and dehydration i guess. C: Standing DB OH Press - 45's/3x8 Rest 45secs D: BB Bent Rows - 165/3x8 Rest 45secs E: Standing DB Curls - 30's/1x10 dropset 25's/1x10 No Rest F: Dips - bw x 8 It was tough a tough workout today because i was very sore unlike all the other times. I had to do a lot of warmups and dynamic flexbility stuff to get my body going but it was slow.
	My Journal

08-10-2006, 07:37 AM	#917
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	I like the front squats. Is that a 3 second pause in the hole too?
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

08-11-2006, 10:02 AM	#919
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,074 Photos: 1	Friday A1: Deadlifts - 315/6x3 Rest 75secs A2: OH Press - 125/6x3 Rest 75secs B: BB RDL's - 165/2x10 Rest 45secs C: Flat DB Bench - 55's/2x10 Rest 45secs D: NG Pullups - bw/10,7 Rest 45secs E1: Incline DB Curls - 30's/1x8 No Rest E2: Skullcrushers - 60/1x8 Good workout today. The first 4 sets for deads and OH Presses were smooth. I had to really work it the last 2 sets when fatigue started to kick in. My glutes and hamstrings were really on fire after RDL's. BB Bench was cake. I was unable to get 10 reps on the second set for pullups. I don't mind though .. i wasn't expecting to get 10 since i was dead. Next week i am going to unload. Then i will go heavy the following week and then taking a full week off because for one, i need it and it is when i move back to school so i will have to do some shopping and get everything settled.
	My Journal

08-11-2006, 12:25 PM	#920
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,232 Photos: 7	Nice workout. I just started my week off before I head back to school.
	fufu's 1337 Journal Your diet will set you free.

08-12-2006, 09:13 AM	#922
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Everything lookin' good here shizzy.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

08-14-2006, 09:44 AM	#923
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,074 Photos: 1	Unloading Week Monday A1: 45 degree leg press - 275,315/2x10 Rest 60secs A2: Hack Squat - 135,225/10,6 First time doing Hack Squats ever. First set was easy, put on another 45 for each side and then it was brutal. I was going deep too. B1: OH Press - 65,85/2x10 Rest 60secs B2: CG Seated Row - plate#7,#9/2x10 C1: DB RDL's - 45's,55's/2x10 Rest 60secs C2: DB Lunges - 45's,35's/1x12,1x16 (6 and 8 each leg) D1: Incline DB Bench - 45's/2x10 Rest 60secs D2: NG Chins/NG Pulls - bw/2x10 Good workout
	My Journal

08-16-2006, 09:47 AM	#924
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,074 Photos: 1	Wednesday ok, this is my unload week and i found it very strange that my glutes and hamstrings were extremely sore. It must have been because i did hack squats, leg press and uni-lateral movements which i have not done in ages. A1: Deadlifts - 205/2x10 Rest 60secs A2: BB Bent over Row - 155/2x10 Soreness went away completely after the first set of deadlifts. The dynamic warmup and stretching is very significant. B1: BB Flat Bench - 155,135/2x10 Rest 60secs B2: Dips - bw/10,8 C1: BB RDL's - 155/2x10 (3 second pause at the bottom) Rest 60secs C2: DB Step-ups - 30's/2x12 (6 each leg) Nothing fancy today, it was still a good overall workout.
	My Journal

08-18-2006, 11:30 AM	#925
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,074 Photos: 1	Friday A1: Squats - 155,185/2x10 Rest 60secs A2: 1-legged RDL - 30's,25's/2x16 (8 each leg + 3 second pause at bottom) B1: Bulgarian Squat - 35's,30's/2x12 (6 each leg + 3 second pause at bottom) Rest 60secs B2: Pull-throughs - plate#4/2x8 C1: Decline DB Bench - 40's/2x10 Rest 60secs C2: 1-arm DB Row - 50/2x10 D1: Seated DB OH Press - 35's/2x10 Rest 60secs D2: Yate's Row - 155/2x10 E: Standing Hammer Curls - 30's/1x12 End of Unload Phase. Next week i will probably just focus on the big 3 and go heavy along with the accessory work and then i will take a complete week off the following week (moving back to school and shit to do) Ciao
	My Journal

08-18-2006, 11:56 AM	#926
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Good luck on your return. Out to break some records?
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos