Putting an end to the Gluttony of Summer

**IainDaniel** · 12-26-2006, 05:15 AM

No we celebrate kwanzaka, or however the hell it is spelt.

yellowmoomba · 12-26-2006, 06:26 AM

Quote:

Originally Posted by IainDaniel

No we celebrate kwanzaka, or however the hell it is spelt.

Up early again with the kids

How was Christmas ?

**IainDaniel** · 12-26-2006, 06:29 AM

Yep always up early

They were spoiled rotten way it should be. Ate too much drank too much, actually had to stop drinking cause I ate so much.

And yourself?

yellowmoomba · 12-26-2006, 06:33 AM

Quote:

Originally Posted by IainDaniel

Yep always up early

They were spoiled rotten way it should be. Ate too much drank too much, actually had to stop drinking cause I ate so much.

And yourself?

The same

We've been at parties since Friday night. I'm ready to relax (and hit the gym) since I have the whole week off

**IainDaniel** · 12-26-2006, 06:39 AM

same hear we still have a few gatherings. Glad I have this week off.

WBM · 12-26-2006, 09:45 PM

Nothing like a little holiday gluttony.

**IainDaniel** · 01-02-2007, 04:24 PM

Well I have begun my review of Xceed (lemon) for DS:

http://www.ironmagazineforums.com/sh...34#post1535034

Good workout today

Military press
95/10
145/4
165/3 (last rep was a push press) dropset to 95/10
145/3 dropset 95/10

Deadlift
185/10
225/8
225/8
225/8

Chinups (whoops skipped this)

Split squat ( 50lb DB's)
8
8
6

DB curls
50/6
50/6

Some scapular work, hoping incorporating this can correct some postural problems from stupid training when I was younger. And also Help get my shoulders healthy enough to be able to throw a ball with out being in agony.

YTWA (used 3lb weights held for 2 count)
3 sets of 5

Shoulder Blade pinches
20lbs 3 sets of 12

Anyone have any suggestions for scapular work please feel free to drop a line.

yellowmoomba · 01-02-2007, 04:43 PM

Oooooooooo.....a workout

.... and a good one at that

Rocco32 · 01-03-2007, 12:20 PM

Damn, first workout back and your tearing it up! I'm not posting my workouts now after that one!!!!

For scapular work I used to sit at the cable pulley with the v bar and let my shoulders go forward and then pull them back.

**IainDaniel** · 01-03-2007, 12:32 PM

Nah it wasn't my first workout back. I have just been very inconsistent. C'est la vie, but I plan to change that.

Happy New Year David, glad to see you are still around.

fufu · 01-03-2007, 12:49 PM

Nice ovrhd pressing

**P-funk** · 01-03-2007, 01:05 PM

could be the gayest workout I have ever seen. Congrats.

note: the only reason it is gay is because you are doing it.

**Jodi** · 01-03-2007, 01:12 PM

Iain, you doing full body workouts?

**IainDaniel** · 01-03-2007, 01:59 PM

Quote:

Originally Posted by fufu

Nice ovrhd pressing

Thanks fufu! I enjoy most pressing movements, but unfortunately my ignorance when I was younger has led to some imbalances ie. shoulders

So I am trying to fix that a little, so hopefully I can play some ball again this summer.

**IainDaniel** · 01-03-2007, 02:00 PM

Quote:

Originally Posted by P-funk

could be the gayest workout I have ever seen. Congrats.

note: the only reason it is gay is because you are doing it.

Ah my bitch lover decided, to join me

. Any remarks on scapular shit, genious?

**IainDaniel** · 01-03-2007, 02:02 PM

Quote:

Originally Posted by Jodi

Iain, you doing full body workouts?

That is the plan.

But some of the workouts will be circuit training type workouts. I know probably retard trying to combine strength and circuit style training in the same program, but what do I know

**Jodi** · 01-03-2007, 02:19 PM

Quote:

Originally Posted by IainDaniel

That is the plan.

But some of the workouts will be circuit training type workouts. I know probably retard trying to combine strength and circuit style training in the same program, but what do I know

Hell if I know

I'm forced to take 5 months off and I feel like a damn newbie all over again

**P-funk** · 01-03-2007, 02:31 PM

Quote:

Originally Posted by IainDaniel

That is the plan.

But some of the workouts will be circuit training type workouts. I know probably retard trying to combine strength and circuit style training in the same program, but what do I know

not retarded at all!!! it is great actually. For my clients looking for fat loss, we do total body workouts using non-competing supersets and then finish with circuits. A workout might look something like this:

warm up

1a) incline bench press
1b) deadlift

2a) chin up
2b) walking lunge

3a) 1 arm DB row
3b) push up plus (to hit the serratus....there is some scapular stabilizer work you ass fuck)

circuit:
burpees- 10 reps
planks (hold for time)
mt. climbers- 20sec
cable rotations
rest and repeat

stretch

**P-funk** · 01-03-2007, 02:36 PM

for scapular stabilizers:

push up plus
scapular wall slides
any type of low rowing
rear delt raises (cable flyes or bent over, the way you are most comfortable)
YTA
TWI
external rotations

**IainDaniel** · 01-03-2007, 07:08 PM

Quote:

Originally Posted by P-funk

not retarded at all!!! it is great actually. For my clients looking for fat loss, we do total body workouts using non-competing supersets and then finish with circuits. A workout might look something like this:

warm up

1a) incline bench press
1b) deadlift

2a) chin up
2b) walking lunge

3a) 1 arm DB row
3b) push up plus (to hit the serratus....there is some scapular stabilizer work you ass fuck)

circuit:
burpees- 10 reps
planks (hold for time)
mt. climbers- 20sec
cable rotations
rest and repeat

stretch

See the thing is I have set workout for heavier weight, and set workout for Circuit style training.

I like the circuit training, cause it short and intense with a short break, anerobic, kinda like a shift in hockey.

Then there is always the goal to get a little stronger. That is why it is stupid, cause I am focusing on two things.

**IainDaniel** · 01-03-2007, 07:09 PM

Quote:

Originally Posted by P-funk

for scapular stabilizers:

push up plus
scapular wall slides
any type of low rowing
rear delt raises (cable flyes or bent over, the way you are most comfortable)
YTA
TWI
external rotations

Thanks man. I will have to look up a few of those, never heard of some of them.

**IainDaniel** · 01-03-2007, 07:12 PM

Circuit 1
Deadlift
Bent over BB rows
Hang Clean
Calf Raise
Military Press
DB Bench Press
Crunches
Planks 20 sec hold

60 sec rest

Circuit 2
SLDL
Shrugs
Split squat
Jumpsquat
BB curls
Crunches
Planks 20 sec hold

60 sec rest Repeat circuit 8 reps per exercise.

used BB with 2 quarters except the Bench press was with 50lbs dbs and jump squats were BW. Planks are a killer at the end of the cycle.

completed 3 cycles of 1 and 2.

Energy was up a little today, seemed to recoup faster between ciruits will have to see.

**P-funk** · 01-03-2007, 07:24 PM

Quote:

Originally Posted by IainDaniel

See the thing is I have set workout for heavier weight, and set workout for Circuit style training.

I like the circuit training, cause it short and intense with a short break, anerobic, kinda like a shift in hockey.

Then there is always the goal to get a little stronger. That is why it is stupid, cause I am focusing on two things.

take a look at my journal. Almost all the workouts are super sets or non-competing muscles and I train for strength.

**IainDaniel** · 01-06-2007, 10:20 AM

Quote:

Originally Posted by P-funk

not retarded at all!!! it is great actually. For my clients looking for fat loss, we do total body workouts using non-competing supersets and then finish with circuits. A workout might look something like this:

warm up

1a) incline bench press
1b) deadlift

2a) chin up
2b) walking lunge

3a) 1 arm DB row
3b) push up plus (to hit the serratus....there is some scapular stabilizer work you ass fuck)

circuit:
burpees- 10 reps
planks (hold for time)
mt. climbers- 20sec
cable rotations
rest and repeat

stretch

So am I being over ambitious thinking 4 days a week with a routine like this?

**P-funk** · 01-06-2007, 10:40 AM

Quote:

Originally Posted by IainDaniel

So am I being over ambitious thinking 4 days a week with a routine like this?

if you are going to do it 4x's a week, think in terms of push and pull. it is a friggin lot of work to train like that!

so, let me just give you an example template, and then plug in some exercises:

day 1
1a) bilateral knee dom exercise
1b) horizontal push

2a) unilateral knee dominant
2b) unilateral vertical push

conditioning

day2
1a) bilateral hip dom
1b) vertical pull

2a) unilateral hip dom
2b) unilateral pull

and then repeat with different variables.....

So, in a weeks time, might look like this (again, this is a lot of work. I don't know if you can handle it)

mon- day1 (strength) 3sets x 6-8 reps; RI= 90-120sec
1a) squat
1b) bench press

2a) split squat
2b) DB incline press

conditioning

tues- off

wed- day2 (strength) 3x6-8
1a) deadlift
1b) chin up

2a) step up
2b) 1-arm DB row

conditioning

thurs- off

fri- day3 (metabolic work) 2-3 x 10-12
1a) front squat
1b) overhead press

2a) walking lunge
2b) DB bench press

3a) triceps
3b) core

no conditioning

sat- day4 (metabolic work) 2-3 x 10-12; RI= 60-90sec
1a) RDL or 1-leg RDL
1b) cable row

2a) stability ball glute bridge with leg curl
2b) chin up (or pulldown if you can get thos reps)

3a) biceps
3b) core

no conditioning

sun- rest

12-26-2006, 05:15 AM	#61
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,022	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com No we celebrate kwanzaka, or however the hell it is spelt.
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

12-26-2006, 06:29 AM	#63
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,022	Yep always up early They were spoiled rotten way it should be. Ate too much drank too much, actually had to stop drinking cause I ate so much. And yourself?
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

12-26-2006, 06:39 AM	#65
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,022	same hear we still have a few gatherings. Glad I have this week off.
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

12-26-2006, 09:45 PM	#66
WBM Designer Supplements Join Date: Oct 2006 Posts: 165	Nothing like a little holiday gluttony.
WBM Designer Supplements Join Date: Oct 2006 Posts: 165	www.designersupps.com www.intelligentdesignmag.com

01-02-2007, 04:24 PM	#67
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,022	Well I have begun my review of Xceed (lemon) for DS: http://www.ironmagazineforums.com/sh...34#post1535034 Good workout today Military press 95/10 145/4 165/3 (last rep was a push press) dropset to 95/10 145/3 dropset 95/10 Deadlift 185/10 225/8 225/8 225/8 Chinups (whoops skipped this) Split squat ( 50lb DB's) 8 8 6 DB curls 50/6 50/6 Some scapular work, hoping incorporating this can correct some postural problems from stupid training when I was younger. And also Help get my shoulders healthy enough to be able to throw a ball with out being in agony. YTWA (used 3lb weights held for 2 count) 3 sets of 5 Shoulder Blade pinches 20lbs 3 sets of 12 Anyone have any suggestions for scapular work please feel free to drop a line.
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-02-2007, 04:43 PM	#68
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,445 Photos: 2	Oooooooooo.....a workout .... and a good one at that
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

01-03-2007, 12:20 PM	#69
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Damn, first workout back and your tearing it up! I'm not posting my workouts now after that one!!!! For scapular work I used to sit at the cable pulley with the v bar and let my shoulders go forward and then pull them back.
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

01-03-2007, 12:32 PM	#70
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,022	Nah it wasn't my first workout back. I have just been very inconsistent. C'est la vie, but I plan to change that. Happy New Year David, glad to see you are still around.
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-03-2007, 12:49 PM	#71
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,637 Photos: 4	Nice ovrhd pressing
	fufu's 1337 Journal Your diet will set you free.

01-03-2007, 01:05 PM	#72
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,227	could be the gayest workout I have ever seen. Congrats. note: the only reason it is gay is because you are doing it.
	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

01-03-2007, 01:12 PM	#73
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,126 Photos: 1	Iain, you doing full body workouts?

01-03-2007, 02:36 PM	#79
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,227	for scapular stabilizers: push up plus scapular wall slides any type of low rowing rear delt raises (cable flyes or bent over, the way you are most comfortable) YTA TWI external rotations
	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

01-03-2007, 07:12 PM	#82
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,022	Circuit 1 Deadlift Bent over BB rows Hang Clean Calf Raise Military Press DB Bench Press Crunches Planks 20 sec hold 60 sec rest Circuit 2 SLDL Shrugs Split squat Jumpsquat BB curls Crunches Planks 20 sec hold 60 sec rest Repeat circuit 8 reps per exercise. used BB with 2 quarters except the Bench press was with 50lbs dbs and jump squats were BW. Planks are a killer at the end of the cycle. completed 3 cycles of 1 and 2. Energy was up a little today, seemed to recoup faster between ciruits will have to see.
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan