goob

Squats (std. stance)
80 x 10
120 x 8
170 x 5
170 x 5
170 x 5

Bulgarians
30 lb db's (held by sides)
30 x 8
30 x 8
30 x 8
30 x 8

Leg Ext.
100 x 10
130 x 8
140 x 7
140 x 7

Leg Press
550 x 8
550 x 8
550 x 8

One armed DB rows
80 x 8 (x3)

Woke up with hip feeling ok, so figured I'd hit the gym.
Knee & thigh not fully recovered yet, so went lighter than could have on squats, and relatively sailed through these. Then I thought i'd try Bulgarians.....................(I mean, what harm could it do??? I thought, feeling like a Christian in the colleseum, thinking of petting that cute Lion...)
Holy-motherfucking-bastard-spawn-of-beezlebub-evil-creature-of-hell!!!!!!!!!!!! These were damn hard. DAMN hard. Holy fuck, i've still not recovered hours later. Almost damn well finished me. At the time, almost finished the workout.
Soldiered on, but it took a lot of effort. Was going to finish on some Dragon flags (as an extra), but hips were starting to play up, not to mention knees, (+ after the Bulgarians.....I was almost fading out of exsistance) ) and did'nt think it a good idea.

Edit: grip work, right out the window, tank was completly dry.

AKIRA

The Bulgarians..what do you mean by "held by sides?" They are damn hard. I found that my non-working leg, ankle, would press against the cushion of the bench and divert my attention off the working leg.

What are dragon flags?

6' 209lbs (8/16)
Bench 365 (12/3)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

Double D

Bulgarians are super tough! How do you like em?

goob

Just held the weights, to the side of me. Like the girl below is, but with the DB's in each hand, rather than a barbell over the shoulder.
I found, balancing the front leg, was rather problematic. Did'nt fall over though. Could hardly walk afterwards.



Dragon Flags:




But you can do them holding onto a abdominal bench, instead of the DB's.
You use your abs to haul your legs up. Really tough abs exersice. Look a bit of a tool doing them mind.....

Even Better:Video of dragon flags

goob

Probably the toughest exersice I've done in the gym. After the first four in the first set, I thought: "Hello? What's everyone complaining about?"

Damn, I regretted that thought. By the time I'd finished the first set, I was sweating buckets. So I guess you could say....

I fucking love them!

Double D

They are mean! They kick my ass. Those and split squats are HELL!!!

goob

You've got to love that feeling, that you know you've kicked your own ass. Totally destroyed. Most satisfying, in a perverse way!

Although not really true, psycholgically for me: Pain = Gain.

fufu

Bulgarian squats are the hardest thing to do for me, you should be very very sore tommarow. GOod job.

fufu's 1337 Journal

Your diet will set you free.

goob

Damn right. My ass is the worst believe it or not. Feels like a horny , viagra fuelled Bigdyl broke in to my apartment last night and pounded or smacked my ass while i was sleeping.

How do you do them Fu? Where do you hold the weight? Barbell or Dumbell?

fufu

I use dumb bells and just have them dangle from my arms, I don't really think about where I put them.

fufu's 1337 Journal

Your diet will set you free.

Double D

I think bulgarians are easiest used with DB's. I like doing the old split squats with a BB though.

goob

I think that i'll be doing bulgarians every leg day, using that DB's by side method.

On another note, whoring hip pain as returned, with not quite the vengence of last time, but still enough to annoy me.

That rap-cat (Rap Cat World Premiere Video)video bigdyl posted cracks me up. Too funny. Going to save a link to that for whenever i need cheering up. (....and the drugs don't work )

goob

Bench
120 @ 8
125 @ 6
125 @ 6
125 @ 6

CGBP
80 @ 8
90 @ 6
90 @ 6

Millitary Press
70 @ 6
70 @ 6
80 @ 4
Arnold DB press
35's @ 8
35's @ 8
40's @ 8
DB Press
40's @ 5
40's @ 5

Dips
BW x 10 (4 Sets - Leaning forward to hit chest)

(Extra)
Lat pulldown (Close Grip)
130 @ 6
160 @ 6
160 @ 6
160 @ 6

Lateral Raises
20 @ 5 (Hold for 4 secs at top of lift)
20 @ 5
20 @ 5


(Extra)
Cable Tricep Extensions
40 @ 6
45 @ 6
45 @ 6

Worst workout ever. Weights pityfully puny. Almost gave up after bench cos I knew it was going to be a really bad workout. That is the worst I have ever performed at the gym, even when I had absolutely no idea what I was doing, I had far superior workouts. No energy, completley drained before I even started.
Even the one good lift - the Lat pulldowns, I've lifted 30-40 lb's heavier, and more sets.
The reason for this useless performance is that I have had a manic schedule at work, and have only had 3 hours sleep since Saurday night. (No lie). Should have skipped it.
FUCK!

fufu

DAmn three hours of sleep? I usually don't train if I get that little sleep, damn.+-

fufu's 1337 Journal

Your diet will set you free.

goob

3 hours......in approx. a total of 55 hours since I last had some decent shut-eye. Should have skipped it. I get pissed if i miss a session, so I went anyway. I have to do this occasionally, but have had some amazing training sessions in the past, despite having as almost no sleep over 3-4 day periods.

It becomes very surreal at times, seeing things that were not there out of the corner of my eye, and forgetting what I am meant to be doing next. Very wierd, like being stoned.

Doubt I did myself much good.

fufu

lawl, well you did it so you can take it easy now.

What do you do for a living?

fufu's 1337 Journal

Your diet will set you free.

AKIRA

I love the review! I was looking at my old threads (trying to find my first post here at IM) and I found a thread where I posted a pathetic push day.

Those numbers are kinda low. Then again, whats your max bench?

Operating on 3 hours of sleep would be enough reason for a shitty workout to me. I wouldnt had gone. I was wondering about not going to the gym sometimes...

Supposedly, you should take some time off every so often, but when gym rats do, they feel...edgy. Like, youve 'forgotten something.' Even though you should take time off, working out reduces stress, right? So maybe one can be addicted to that endorphin rush that releases relaxing hormones?

6' 209lbs (8/16)
Bench 365 (12/3)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

BigDyl

I love how people think a low max bench means you are going to do less in a fight.


Most people I roll with can't bench 185, yet would own any 405 bencher.

Total ownage.

goob

Haha... cheers guys.

Fufu: I work in media tech. Telecoms.

Akira: Thanks man. Max bench is around 150lb's. Not very impressive, but I don't really eat enough to improve it, and would like to cut slightly before summer, so it does'nt look like I will soon! Endorphins rock. Should of given it a miss.

Bigdyl: Technique is more important than stregnth/ muscle in fighting. Especially in martial arts designed to use opponents weight against them. Kung-fu, Aikido etc
Plus more muscle = less speed.

goob

Haha, what's the link to this thread? It would be funny to compare it to my smurf-strength pussy workout from the other day.

goob

Intermission:

YouTube Video

Awesome song.

goob

After " The worst workout ever ©", I decided to follow it up with some work today.

Bench Dips
(BW) x 20
(BW) x 20
(BW) x 20
(BW) x 20

Leg Raising Push-ups (Alternate legs between each rep)
(BW) x 20
(BW) x 20

Squat Press
25lb's x 10
25'lb's x 10
25 lb's x 10
25 lb's x 10

Dragon Flags (Using AB Bench)
10
10
10

Russian Twists
15lb db x 15
15lb db x 15

Workout from home. Kind of made up for the utter pointlessness and sense of despair from the yesterday's 'weak ass skinny heroin addict stlye workout".
Figured 1 crap workout + 1 ok workout = one not-too-bad workout.
Tried to confine most movements to 'push', to continue for the push workout yesterday. First time trying a predominatly bodyweight workout, and was not that bad.

Fuck it, i've now had 6 hours sleep since Saturday night. Got vacation time off for 4 days now though. Going nowhere though.

fufu

Go to your bed for vaca.

Dips look good.

fufu's 1337 Journal

Your diet will set you free.

goob

Oh yes indeed. I'm going to sleep like a coma patient. Sweet oblivion awaits.

fufu

YouTube Video

I figure you might dig this, just found it randomly on youtube, never heard of this guy or song, but I like it alot.

Deep Purple-ish.

fufu's 1337 Journal

Your diet will set you free.

goob

Deadlifts
Bar x 10
170 x 6
170 x 6
175 x 5
175 x 5

Bent over rows BB
100 x 6
100 x 6

T-Bar rows
135 x 6
140 x 6
140 x 6
140 x 6

Seated rows
120 x 5
120 x 5
120 x 5

Pull ups
BW x 8
BW x 8
BW x 8

Straight arm DB pullovers
80 lb's x 6
80 lb's x 6
80 lb's x 6

Oblique bends
60 lb's x 40
60 lb's x 40

Extra (...Yet unavoidable)
6 mile walk (To gym....and back, 3 each way)

OK workout. 40 min walk to gym kind of drained energy reserves off the top. The 40 minute walk back home after was worse. Not only that, I did'nt have any food to replenish myself after the workout, had to wait to get back home.
Liking the T-Bar rows. Back was given a kicking during this workout.

goob

Cool song. I have heard it before, but did'nt know who did it. Pretty good, was definately like Deep Purple-ish, like you said.
Dug the epic solo in the middle, that boy can play. Has a similar style of guitar to my electric, with the double locking floyd rose tremelo and shark fin inlays.

fufu

Looks like a very solid workout, better than you last couple!

fufu's 1337 Journal

Your diet will set you free.

fufu

What kind of guitar do you have? Mind posting your set up specs?

fufu's 1337 Journal

Your diet will set you free.

goob

Aria Pro II Excel series. Not entirely sure of it's year of manifacture. Got it 2nd hand years ago for around $450 - $500. It's one of the older exspensive models, as I know after this they downgraded them and made them more for a budget type market. Its hard to come across the price when new, but I've seen reviews where people are quoting between $900 - $2500. It's a great guitar, albiet on the heavy side. Wide fret board, floyd rose tremelo, fine tuning heads (can be tuned at both ends), 22 frets, double locks, HSS config, 5 way split selection. Ebony/ Maple fingerboard.

Almost Identical design to this:


TY!. Sure felt a lot more satisfying. Could have done without the massive walk, but it all counts.