Strength Dedication Ambition

JailHouse · 06-17-2008, 08:33 PM

Nice uni work Gaz! I started swimg to.

**Gazhole** · 06-21-2008, 05:17 AM

Warmup - Activation

Glute Bridges - 2x12
Wall Retractions - 2x12
Kneeling Squats - 2x12
Shoulder Dislocations - 2x12

Warmup - Dynamic Flexibility

Standing Knee Raises - 1x12 per leg
Standing Side Bends - 1x12 per side
Butt Kickers - 1x12 per leg
Shoulder Circles - 1x12 per arm per direction

Workout A - Lower Push

1) Split Squats - 3x12 Per Leg @ 27.5KG / 60.5lbs BB (90sec RI)

SUPERSET x3
2a) Goblet Squats - 1x10 @ x1 32KG / 70.4lbs DB
60sec RI
2b) Calve Raises - 1x20 @ x2 32KG / 70.4lbs DBs
45sec RI

3) Wrist Curls - 2x20 @ 30KG / 66lbs BB

Cardio

Swimming @ High Intensity
5x2 Lengths

Core

Cross Crunches - 1x30 Per Side

30sec RI

Plank - 1x45sec

Warmdown - Static Stretching

Side Neck Stretch - 1x30sec per side
Front Neck Stretch - 1x30sec
Overhead Tricep Stretch - 1x30sec per arm
Shoulder Dislocation Stretch - 1x30sec per arm
Forearm Stretch - 1x30sec per arm
Quad Stretch - 1x30sec per leg
Somatic Ham Stretch - 1x30sec per leg
Lying Ham Stretch - 1x30sec per leg
Calve Stretch - 1x30sec per leg

***

That was thursday, took half an hour longer than it should of because i met a friend in there randomly and we were talking about heavy metal between exercises, lol. This happens every time i see him.

Finished up in about 90 minutes, so it wasnt that bad really.

Was also the first time ive done split squats in a LONG time, they were tough as hell but definitely enjoyable.

***

Impromptu Bodyweight Session

Well i've got a bit of a busy day today so im not gonna be able to get to the gym, so i decided to work on some bodyweight thingys.

Did a warmup and some chin/pull ups. About 10x each, then about 20 press ups followed by 35 crunches.

After that the work began!

Managed to get about 6 or 7 Pistols per leg, and was pretty confident.

Also got a set of 5 One Armed Pushups on each arm, though the last rep was very questionable, haha. Then did some sets of singles to work on technique, had a little problem with my right arm, but i think with practice ill get it right.

Then did some work on the Elbow Lever which is a new one for me, once i got the elbow position right after a few 5-10 second holds, i managed to get a 20 second hold or thereabouts and that felt very strong.

And voila - thats it for today. Not too bad. Still tough as hell, haha.

**Gazhole** · 06-21-2008, 05:19 AM

Quote:

Originally Posted by Double D

Nice workout, I am exhausted reading it.

Thanks man

was a good one!

Are you hanging around IM a bit more from now on then? Missed ya round here

**Gazhole** · 06-21-2008, 05:19 AM

Quote:

Originally Posted by JailHouse

Nice uni work Gaz! I started swimg to.

Cheers, bro!

Unilateral work is great.

How tough is swimming when you really go for it, though? High Intensity swimming fucks you up.

goob · 06-21-2008, 11:27 AM

Great workout Gazaholic. High intensity swimming? You must be stone-cold nut job crazy. I would end up drinking more than Oliver Reid if I tried HIIT in a pool. Your mad.

As usual, the weights look awesome.

goob · 06-21-2008, 11:29 AM

Quote:

Originally Posted by JailHouse

I started swimg to.

**Gazhole** · 06-24-2008, 06:42 PM

Warmup - Activation

Glute Bridges - 2x12
Wall Retractions - 2x12
Kneeling Squats - 2x12
Shoulder Dislocations - 2x12 per arm

Warmup - Dynamic Flexibility

Standing Knee Raises - 1x12 per leg
Standing Side Bends - 1x12 per side
Butt Kickers - 1x12 per leg
Shoulder Circles - 1x12 per arm per direction

Workout C - Upper Bilateral

TRISET x2
1a) Pullups - 1x12 @ BW
60sec RI
1b) Overhead Press - 1x16 @ x2 14KG / 30.8lbs DBs
45sec RI
1c) Overhead Tricep Extensions - 1x20 @ 25KG / 55lbs BB
30sec RI

2) Static Holds - 2x30sec @ x2 40KG / 88lbs DBs (60sec RI)

3) Elbow Levers - 3x10-15sec @ BW (45sec RI)

Cardio

Swimming @ High Intensity
5x2 Lengths

Core

Crunches - 1x50

30sec RI

Side Planks - 1x30sec per side

Warmdown - Static Stretching

Side Neck Stretch - 1x30sec per side
Front Neck Stretch - 1x30sec
Overhead Tricep Stretch - 1x30sec per arm
Shoulder Dislocation Stretch - 1x30sec per arm
Forearm Stretch - 1x30sec per arm
Quad Stretch - 1x30sec per leg
Somatic Ham Stretch - 1x30sec per leg
Lying Ham Stretch - 1x30sec per leg
Calve Stretch - 1x30sec per leg

***

All in all took about 80 minutes today. I think it went pretty well! I wasnt expecting much because i was still knackered from yesterday, spent six hours painting my bedroom. Its surprisingly tiring. The boxes of books were a bitch to get out of there also.

Still, not too bad. Spent today writing a song with a fellow band member for a possible EP we're doing for fun. Then came home and set up a wireless router which actually works, for once.

Good day!

**Gazhole** · 06-24-2008, 06:44 PM

Quote:

Originally Posted by goob

Great workout Gazaholic. High intensity swimming? You must be stone-cold nut job crazy. I would end up drinking more than Oliver Reid if I tried HIIT in a pool. Your mad.

As usual, the weights look awesome.

Lol, swimming high intensity is awesome, you should try it!

And thanks

.

I just wanna get through this accumulation part, work capacity training is cool and all, but i wanna do some more texas method stuff, dammit!

How are you doing?

Witchblade · 06-24-2008, 07:16 PM

Nice pull-ups numbers man.

**Gazhole** · 06-25-2008, 02:48 AM

Quote:

Originally Posted by Witchblade

Nice pull-ups numbers man.

Thanks dude

Hows things with you?

Witchblade · 06-25-2008, 08:21 AM

Summer break, so I'm just chilling although I'm still too damn busy to actually chill. Things keep coming up.

Fitness wise, my cut starts today. I plan to cut to single digit bf%.

goob · 06-25-2008, 04:40 PM

Quote:

Originally Posted by Gazhole

Lol, swimming high intensity is awesome, you should try it!

And thanks

.

I just wanna get through this accumulation part, work capacity training is cool and all, but i wanna do some more texas method stuff, dammit!

How are you doing?

Yeah Texas is great. It's addictive, I want to move onto crossfit for a while but this heavy ass weight stuff just won't release it's solid grip on me yet....

Malley · 06-25-2008, 04:41 PM

Once you start crossfit you cannot turn back to the dark side!

**Gazhole** · 06-26-2008, 05:52 AM

The "I dont have a car right now" Bodyweight Session

3x3 Single Armed Pushups Per Arm (60sec RI)

3x6 Pistol Squats Per Leg (60sec RI)

3x10sec L-Sits (45sec RI)

3x15sec Elbow Levers (45sec RI)

1x10 Pullups
30sec RI
1x10 Chinups

1x30 Push Ups
30sec RI
1x50 Crunches

Workout Time = 20 Minutes

***

Yeah, since i share a car with my Step Dad sometimes i dont have the means to get to a gym. Same thing happened last week, lol.

Anyway, good bodyweight session if you ask me. L-Sits are surprisingly difficult. Everything else was pretty swish though, im knackered as hell.

**Gazhole** · 06-26-2008, 05:53 AM

Quote:

Originally Posted by Double D

Once you start crossfit you cannot turn back to the dark side!

You are now known as Triple D (Darth Double D)

.

**Gazhole** · 06-26-2008, 05:54 AM

Quote:

Originally Posted by goob

Yeah Texas is great. It's addictive, I want to move onto crossfit for a while but this heavy ass weight stuff just won't release it's solid grip on me yet....

I really do think Texas is one of the best protocols out there. Obviously there is now absolute best that you would do forever, but as individual training set ups go its gotta be in my top 3 with Westside and Escalating Density Training.

I've often wondered about crossfit, i think the sheer volume would fry me.

Malley · 06-26-2008, 09:32 AM

Dude I train 5 days a week, Mon-Fri. By Thursday and Friday I hurt pretty damn bad. It does take a toll on the system. I run the really hard crossfits for 6 weeks then I just do straight running for a week then back on. Its very demanding and isnt for the weak!

**Gazhole** · 06-26-2008, 09:38 AM

I think id enjoy the challenge, my fitness levels are pretty damned good when im back up to speed, and i always find high volume fun.

Maybe ill give it a try at some point during the summer, id basically have my entire summer training plan written up with this addition, lol.

**Gazhole** · 07-03-2008, 10:35 AM

Been incredibly busy lately with friends coming home and stuff, been ages since i hung out with them so ive been making the most of that.

Training has been on and off lately, including many many pullups, one armed pushups, and the other day a session where i did 4 movements with a 6x14 (0:45sec RI) rep range which totally killed me.

I was fired up to the hilt or id never have handled that ridiculous volume, haha. I guess non-steady training left me with a reserve of anger and energy.

Anyways, putting together a program to start on next week. Hopefully i can bloody stick to it.

06-17-2008, 08:33 PM	#2461
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 1,412 Photos: 3	Nice uni work Gaz! I started swimg to.
	Jailhouse Journal Jailhouse Fitday Journal

06-24-2008, 07:16 PM	#2469
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,359 Photos: 2	Nice pull-ups numbers man.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

06-25-2008, 08:21 AM	#2471
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,359 Photos: 2	Summer break, so I'm just chilling although I'm still too damn busy to actually chill. Things keep coming up. Fitness wise, my cut starts today. I plan to cut to single digit bf%.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

06-25-2008, 04:41 PM	#2473
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	Once you start crossfit you cannot turn back to the dark side!
	www.crossfit.com

06-26-2008, 09:32 AM	#2477
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	Dude I train 5 days a week, Mon-Fri. By Thursday and Friday I hurt pretty damn bad. It does take a toll on the system. I run the really hard crossfits for 6 weeks then I just do straight running for a week then back on. Its very demanding and isnt for the weak!
	www.crossfit.com

06-21-2008, 11:27 AM	#2465
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,995	Great workout Gazaholic. High intensity swimming? You must be stone-cold nut job crazy. I would end up drinking more than Oliver Reid if I tried HIIT in a pool. Your mad. As usual, the weights look awesome.