Say hello to my lil thread!

[Scarface30]

Originally Posted by ReproMan

WTG on the BB rows! I really like what you are doing here.

thanks Repro, appreciate it! yeah I really like this new routine I have set up, I seem to be becoming a bit more "cut" on my upper body, but have not really gone down much in weight, if that makes sense? ..now if I could get rid of the little bit of weight around my gut, I'd be set! haha

[Scarface30]

today was a good day, nice weather FINALLY...and its my birthday! yeeeaahh! the big 2-1 lol. Canada Day/birthday celebrations next weekend so thats gonna be sweet! todays workout was good too, but it was really awkward because there was absolutely no one at the gym for the last half of my workout

clean and press
set 1 - 70lbs/10reps
set 2 - 80lbs/9reps
set 3 - 90lbs/7reps
set 4 - 90lbs/7reps
trying to get 8 reps on either of the last 2 sets but just couldn't push it out, felt really good though. seem to be getting better with these though

pullups
set 1 - BW/10reps
set 2 - BW/8reps
set 3 - BW/7reps
set 4 - BW/5reps
still not where I want these to be, but when I get the dip/pullup belt I'll hopefully start gaining some strength. still happy with them though.

neutral grip pulldowns
set 1 - 115lbs/8reps
set 2 - 120lbs/8reps
set 3 - 120lbs/8reps
seem to be on a plateau with these, but maybe once my pullups get stronger these will too.

weighted dips
set 1 - BW+25lbs/10reps
set 2 - BW+25lbs/8reps
set 3 - BW+25lbs/10reps
love this, felt good plus I went up in weight.

DB lateral raises
2 sets - 20lbs/8,8reps

20mins on the bike then stretched - one of the best workouts I've had in a while even though my pullups are still lacking...what Double D, Repro and KelJu were saying, I really need a dip belt.

[Double D]

Nice work....pullups are looking strong!

[Scarface30]

Originally Posted by Double D

Nice work....pullups are looking strong!

thanks man, I am seeing a bit of a difference with them!

so summer is FINALLY here in Nova Scotia, the past 3 days its been 32+ degrees and I love it. gym was killer today, mainly because of the heat and not to mention the humidity is insane.

warmup - prisoner squats 10reps
squats
set 1 - 115lbs/10reps
set 2 - 135lbs/8reps
set 3 - 140lbs/10reps
set 4 - 140lbs/9reps
did these first this time like Double D had mentioned and my back wasn't as bad this time around, plus I dropped the weight down and noticed my form is getting better and I had also felt it more in my legs with better form..obviously

SLDLs
set 1 - 135lbs/10reps
set 2 - 155lbs/9reps
set 3 - 165lbs/8reps
set 4 - 185lbs/8reps (PR )
these are getting better and feelin good!

lunges
set 1 - 25lb DBs/9reps
set 2 - 25lb DBs/9reps
set 3 - 30lb DBs/9reps
these are now starting to get better, but out of all the exercises I find these are killer!

unilateral calf press
set 1 - 135lbs/15reps each leg
set 2 - 155lbs/12reps each leg
set 3 - 175lbs/12reps each leg

core
kneeling cable crunches - 2sets 135lbs/14,12reps 1set 140lbs/10reps
cable chops - 3sets 70lbs/9,9,9reps
Swiss ball twists - 2sets 14,14
hanging leg raises - 2sets 14,14

completely forgot to do grip work

cardio 15mins on bike, then stretched - cut cardio short by 5 minutes because I was just completely drained from the heat, I'm not quite used to the 30 degree weather after a spring that was nothing but rain and 15-18 degree weather! classic Nova Scotian weather

[ReproMan]

Hell yeah! WTG on the PR!!

[Double D]

If your anything like me, once I started SLDL'ing my weights went up fast! But of course they stopped, but at first they were fun!

[Scarface30]

Originally Posted by Double D

If your anything like me, once I started SLDL'ing my weights went up fast! But of course they stopped, but at first they were fun!

yeah right now I can gradually see myself getting better, and they are a decent exercise too. I am just scared my form might be a little off, because its hard to see yourself in the mirror with these, but I try to keep my back as not-arched as possible.

[Scarface30]

todays workout, not bad. had to do something else instead of seated rows because it was being used just as I was about to get it, so I threw in some improvised T-bar rows, bench press bar with the V-handle, find it works much better than the actual machine.

unilateral neutral grip incline DB press
set 1 - 40lbs/10reps right arm, 9reps left arm
set 2 - 40lbs/9reps right arm, 8reps left arm
set 3 - 40lbs/9reps right arm, 7reps left
set 4 - 40lbs/8reps right arm, 7reps left

I noticed this time around these haven't gotten better!

bentover BB rows
set 1 - 90lbs/10reps
set 2 - 110lbs/10reps
set 3 - 120lbs/8reps
set 4 - 120lbs/8reps

these felt good as always!

bench press
set 1 - 135lbs/10reps
set 2 - 145lbs/9reps
set 3 - 155lbs/7reps

starting to see improvements with this too, but the last set I had a little r/p to get the last 2 reps out.

T-bar rows
set 1 - 90lbs/10reps
set 2 - 100lbs/10reps
set 3 - 110lbs/8reps
set 4 - 115lbs/8reps

hate changing stuff up, but I had to. next time no matter what exercise I do I have to concentrate more on the concentric and iso part of it, hit it much harder.

hammer curls
3 sets 25lbs/8,8,7

bike for 20mins then stretched

[Double D]

BB Rows look pretty strong!

[ReproMan]

Damn I missed where it was your birthday a few days back, happy belated birthday!!

T-bars are one of my favorites, nice job dude.

[Scarface30]

Double D - thanks man, working my way up to your monster rowing!.. slowly lol

Repro - yeah its been a while since I did T-bar, was different for a change but I still don't like to get off track for my normal workout, and thanks for the belated wish. it sucks, this weekend I planned on doing some celebrating for my birthday/Canada Day but some shit happened that I can't make it

[Archangel]

Brother Scarface, just now saw you had a Journal!!! And I have to say your lookin solid on the w/o's in here!!! Excellent progression!!!

[Scarface30]

hey Archangel, glad to see you in here! thanks too, means a lot coming from one of the guys on here that moves a lot of weight!

[Double D]

Seemed like to me, my rows just took off out of nowhere!

[Scarface30]

this weeks workouts will be the last I am in the 8-12 range for the most part, starting next week I am going to lower my reps to the 4-6 range. I was just wondering of what a good tempo, or a tempo that is commonly used for lower range strength gains?

todays workout..
clean and press
set 1 - 70lbs/10reps
set 2 - 80lbs/9reps
set 3 - 90lbs/7reps
set 4 - 90lbs/7reps

I was going for 8 on the third set, but I didn't want to tax myself too much because of the remaining set I had left, but still couldn't hit 8 on the last set

pullups
set 1 - BW/10reps
set 2 - BW/8reps
set 3 - BW/7reps
set 4 - BW/7reps

these just seemed to come out of nowhere. have never had that high of numbers with pullups before. made me very happy

weighted dips
set 1 - BW+20lbs/11reps
set 2 - BW+20lbs/9reps
set 3 - BW+25lbs/8reps
set 4 - BW+25lbs/8reps

these are feeling really good.

neutral grip pulldowns
set 1 - 115lbs/9reps
set 2 - 120lbs/8reps
set 3 - 120lbs/8reps

slowly getting better with these too.

lateral DB raises
2 sets - 18lbs/10,8reps
1 set - 20lbs/8reps

cardio 22mins on bike, 3sets Swiss ball twists/14,14,14, stretched.

I decided to up the volume? is that correct, if you add in another set of certain exercises you are increasing the volume? anyway I added in a few more sets with the dips and lateral raises this week, and added a few more minutes on the bike. I felt like I needed to.

[Witchblade]

Yup, is the total of sets x reps gets higher, you're upping the volume.

Good stuff, especially the dips/pullups.

[Double D]

Nice work! I like your dips!

[Archangel]

Excellent w/o my Friend!!!

[ReproMan]

Sweet, your pullups are getting up there! WTG!

[Scarface30]

Witchblade - thanks for the encouragement and clearing that up for me!

Double D - thanks man, I have to say dips are turning into a favourite for me!

Archangel - that workout felt good after is was over. thanks

ReproMan - thanks dude! yeah I am pumped my pullups are finally starting to shoot up

[Scarface30]

todays workout...

squats
set 1 - 115lbs/10reps
set 2 - 135lbs/10reps
set 3 - 140lbs/9reps
set 4 - 140lbs/9reps

I am finally starting to see some difference in my form with these. this is a definite noob statement when it comes to squats but I didn't think they were this technical.

SLDLs
set 1 - 135lbs/10reps
set 2 - 155lbs/9reps
set 3 - 175lbs/9reps
set 4 - 185lbs/5reps r/p 2reps

couldn't quite hit the 8 reps on the last set even with the r/p this time around.

lunges
set 1 - 25lb DBs/10reps
set 2 - 25lb DBs/8reps
set 3 - 30lb DBs/8reps

about the same as last week, nothing new here.

unilateral calf press
set 1 - 135lbs/14reps
set 2 - 155lbs/12reps
set 3 - 165lbs/10reps
set 4 - 165lbs/8reps

upped the volume this time around for a little more, didn't feel too bad.

core
cable crunches - 2sets 135lbs/14,12reps 1set 140lbs/8reps
cable chops - 3sets 70lbs/9,9,9 reps each side
Swiss ball twists - 2sets/15,15
hanging leg raises - 2sets/15,15

static holds
3 sets 75lb DBs/40sec, 30sec, 40sec

cardio on bike for 22 mins, stretched..when I got home I mowed the lawn before supper, so I guess thats like cardio too and that took about 1.5 hours..completely beat!

[Double D]

Do you ever feel the lunges in your glutes more than anything?

[Scarface30]

yeah I notice it the most in my glutes..sounds kinda gay but ever since I started doing them I've formed more of an ass lol...they definitely give you a good workout!

I probably shouldn't have said what I just said...

[Scarface30]

todays workout was good, a buddy of mine went with so its always good when you have a workout partner.

unilateral incline DB press
set 1 - 40lb DB/10reps right arm, 9reps left
set 2 - 40lb DB/10reps right arm, 9reps left
set 3 - 40lb DB/9reps right arm, 8reps left
set 4 - 40lb DB/9reps right arm, 7reps left

this is starting to get noticably better with the reps. gotta love it

seated cable rows
set 1 - 120lbs/10reps
set 2 - 125lbs/10reps
set 3 - 125lbs/9reps

my rowing has started to jump rather quickly as of late.

bench press
set 1 - 135lbs/10reps
set 2 - 145lbs/9reps
set 3 - 155lbs/9reps

had my buddy spot me on this, kinda cheating considering the last few weeks I had much lower reps. he helped me out on the last rep on the 3rd set though, so I dunno if I count it or not

bentover BB rows
set 1 - 90lbs/10reps
set 2 - 110lbs/10reps
set 3 - 120lbs/9reps
set 4 - 135lbs/8reps - PR

I dunno what happened tonight but my rowing was on a completely other level. mighta been motivated more or something, I don't know.

hammer curls
2 sets - 25lbs/10,9reps 1 set - 30lbs/8reps

didn't bike today, wanted to see how my legs felt after no high impact activities for the past 3 months so I played some ball. nothing over the top because I didn't want to risk stressing my legs out again, and I think that resulted in me losing the 3 games. not up to my normal self/ball playing abilities yet damnit oh well, played for 45mins though. finished and felt good!

[KelJu]

I agree. Your rowing power is getting up there quite quickly. Nice job all around.

[Scarface30]

thanks KelJu. yeah I was just completely 'in the zone' so to speak last night. it felt awesome!