Say hello to my lil thread!

Scarface30 · 07-19-2007, 08:29 PM

I mean it as the utmost compliment of course!

Fitgirl70 · 07-20-2007, 07:13 AM

Happy Friday

SamEaston · 07-20-2007, 07:31 AM

Hi Scarface!

Just wanted to say your leg workout looks amazing - and i bet your ass hurts today with the combination of Lunges, squats and SLDL's! Good God man! Your ass will be HA-UUUUUUGE!

Scarface30 · 07-20-2007, 07:48 AM

Quote:

Originally Posted by SamEaston

Hi Scarface!

Just wanted to say your leg workout looks amazing - and i bet your ass hurts today with the combination of Lunges, squats and SLDL's! Good God man! Your ass will be HA-UUUUUUGE!

hey Sam, thanks for stopping by!

lol yeah my legs are hurtin' today. I woke up in the middle of the night last night and the were sore already. I hope my ass doesn't get too big!

Scarface30 · 07-20-2007, 01:04 PM

so my legs are ridiculously sore from yesterday! gotta love it!

unilateral incline NG DB press
2 sets @ 45lb DB - 6/6, 6/5 (right/left)
3 sets @ 50lb DB - 5/3, 5/3, 5/3

still weak here, can't seem to do much with this

bentover BB rows
2 sets @ 155lbs/6,6
4 sets @ 165lbs/5,4,4,4 - 5 rep = PR

bench press
1 set @ 155lbs/8reps
2 sets @ 165lbs/5,4
1 set @ 175lbs/4
1 set @ 185lbs/3

bench seemed to have taken off today, had a spot on the last 2 sets. I did all the reps without help, but its just the psychological effect I think of having someone there just incase.

seated cable rows
2 sets @ 145lbs/6,5
3 sets @ 150lbs/4,3,3 - 4 rep = PR

rowing is still my claim to fame right now, cable rows and BB rows!

hammer curls
2 sets @ 35lbs/5,5
1 set @ 40lbs/4

bike for 15mins at a slower than normal pace today - legs are still very sore from yesterday, then stretched.

Witchblade · 07-20-2007, 01:21 PM

Your rows are nice indeed.

Scarface30 · 07-20-2007, 02:46 PM

thanks Witchblade, really appreciate it!

Archangel · 07-20-2007, 06:26 PM

Brother Scarface, EXCELLENT w/o's in here my Friend!!! Enjoy the weekend!!!

Scarface30 · 07-21-2007, 08:40 AM

thanks Archangel!

ReproMan · 07-21-2007, 08:47 AM

Yea man, you're numbers are on a steady climb, that's great.

Triple Threat · 07-21-2007, 08:48 AM

Quote:

Originally Posted by Scarface30

unilateral incline NG DB press
2 sets @ 45lb DB - 6/6, 6/5 (right/left)
3 sets @ 50lb DB - 5/3, 5/3, 5/3

still weak here, can't seem to do much with this

Perhaps try them both arms at the same time for a while, to see if you can increase the weights. Then go back to unilateral.

Also, how steep of an incline are you using? You might try them at a lower angle.

Scarface30 · 07-21-2007, 08:58 AM

ReproMan thanks man! I was just thinking about it last night, and before when I worked out, pretty much every set went to failure, even if I was only going for 8 reps, got there and felt fine I go for 2 more. this time around I'm only sticking to my targetted amount and I noticed quite a difference in my energy/strength levels.

Triple Threat this may be stupid but if I try both arms at the same time, should I use a weight I can do 6 with my left, or use the weight that I can do 6 with my right? the angle of the bench I use is 45 degrees.

ReproMan · 07-21-2007, 09:21 AM

Quote:

Originally Posted by Scarface30

Triple Threat this may be stupid but if I try both arms at the same time, should I use a weight I can do 6 with my left, or use the weight that I can do 6 with my right? the angle of the bench I use is 45 degrees.

Peronally I would match stuff up with my weaker side. I can DB row a good deal more with my right than my left but I always do the same weight/reps in hopes that my left will catch up someday.

Scarface30 · 07-21-2007, 10:43 AM

so you are saying that I should do a weight (non uni-lateral) that I can hit 6 reps with my left, even if I can get say 8 with my right (but still only do 6)?

ReproMan · 07-21-2007, 10:51 AM

Quote:

Originally Posted by Scarface30

so you are saying that I should do a weight (non uni-lateral) that I can hit 6 reps with my left, even if I can get say 8 with my right (but still only do 6)?

I don't think there's any problem continuing to do them unilaterally I but I would use the same reps for each side. I don't know the exact science behind it, but I would think that you'd want to keep everything balanced.

Scarface30 · 07-23-2007, 08:32 AM

so I find myself in a little delimma with training.

I have been training for about 3 months straight now without taking a break, which is not a good thing and was considering taking a break after this week. the only thing is I have this geology field school I have to go to starting August 25th, and its 10 days long and I wont be anywhere near a gym, plus after that I will be back in my house in Halifax for about another 5 days before I can get into the gym at school.

I am just wondering if should bother to take a week off where as I'll have probably 14 days off in another 4 weeks, or just keep training until that time? I guess you guys can't really help out because only I know how I feel, and right now my body doesn't feel too tired, but it's hard to say when that time comes.

Triple Threat · 07-23-2007, 08:51 AM

ReproMan's answer about the unilateral stuff is good.

Only do with the stronger arm what you can do with the weaker one.

If you're not feeling burned out, then keep training until the field trip. If you do feel the need for a break, maybe do a light week (fewer sets, perhaps different exercises) and then resume until the trip.

Scarface30 · 07-23-2007, 01:08 PM

okay, I'll switch back to 45lb DBs until my left arm gets strong enough. thanks Repro and Triple Threat for the advice. today's workout..

clean and press
1 set @ 90lbs/6reps
2 sets @ 110lbs/4,4
1 set @ 115lbs/2 reps - PR
1 set @ 115/ this set really blew, did one full clean and press then just got one clean.

now that I look back I thought I was already doing 110, fuck me! definitely have to drop that back down next time.

weighted pullups
2 sets @ BW+20lbs/6,6
2 sets @ BW+25lbs/5,6
2 sets @ BW+ 30lbs/4,3 - 4 rep = PR

these are now getting better! last set was a bit rough, kinda had shitty form.

weighted dips
2 sets @ 45lbs/6,6
2 sets @ 55lbs/6,5
2 sets @ 60lbs/4,4

felt good about these today! although I ripped my shirt from the chain on the dip belt, still decent though.

neutral grip pulldowns
1 set @ 145lbs/6reps
5 sets @ 150lbs/5,5,4,4,3 - 5 rep = PR

DB laterals
2 sets @ 20lbs/8,8

20 mins on the bike then stretched. so I think I am going to start doing some light cardio every night now, try to go for a walk since I can't run yet. if I do it'll be about 3 miles, try to get it in 45 mins or so.

DOMS · 07-23-2007, 01:13 PM

Great workout. Those dips are especially worthy!

Double D · 07-23-2007, 03:10 PM

Awesome dude! Your adding weight to those dips! So did you get a dip belt?

Archangel · 07-23-2007, 03:16 PM

Awesome w/o Brother scar!!! PR is outstanding too!!! Just cut back on some volume if your feelin burned out, just my 2 cents!!!

Scarface30 · 07-23-2007, 04:05 PM

DOMS hey man, good to see you in here, and thanks!

Double D thanks, I appreciate it. no I haven't gotten a dip belt yet, I have been using the one at the gym I go to.

Archangel yeah the dip PR felt very good, thanks! yeah I might just do a deloading week, although I am going to find out what you actually do during a deload, still unsure about that

Scarface30 · 07-23-2007, 04:06 PM

just went for a quick walk, 2 miles in 30 mins.

ReproMan · 07-23-2007, 05:07 PM

I'd feel good about those dips too, 60 lbs is awesome!! Those pullups are off the chart too!! WTG dude!

Scarface30 · 07-23-2007, 07:17 PM

thanks Repro, really appreciate it! pullups are getting good but I hope to get them better!

SamEaston · 07-24-2007, 05:03 AM

Brilliant job on the pullups and dips! For me these are the most difficult exercises to add weight to, so well done!

lol about ripping your shirt with the dip belt - now you can make up a story to go with it like, yeah . . . i was doing these dips with 150lb weight but had to stop after 10 reps cos my shirt ripped . . .

Scarface30 · 07-24-2007, 11:35 AM

thanks!

lol yeah, I'd have to wear it somewhere and walk up to a group of people, with the "barrels-around-the-arms" look and say "yeah..I ripped my shirt while I was doing 150lb dips because I'm huuge!"

...if only..

push mowed the lawn today for 1.5 hours...good times...

Scarface30 · 07-25-2007, 12:15 PM

so things have seemed to level off lately and I just don't have the same "up 'n at 'em!" attitude at the gym right now, I was thinking about deloading next week but I have made up my mind and I am just taking the week off, still throwing in some cardio though.

back squats
1 set @ 135lbs/9reps
3 sets @ 155lbs/7,7,7
1 set @ 165lbs/4 - PR

still not feeling good about my form. I watched some guy do squats in the gym today to see how it should look because he looked like he knew what he was doing and I came to a conclusion that I am not bending enough at the hip and I don't get as parallel as I'd like. when I try to bend more I feel like I am going to fall forwa

07-19-2007, 08:29 PM	#181
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,674 Photos: 2	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I mean it as the utmost compliment of course!
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07-20-2007, 07:13 AM	#182
Fitgirl70 Give it to me Join Date: Mar 2002 Location: Dallas Posts: 7,367 Blog Entries: 7 Photos: 4	Happy Friday
	All the glory to God! We have a baby on the way.

07-20-2007, 01:04 PM	#185
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,674 Photos: 2	so my legs are ridiculously sore from yesterday! gotta love it! unilateral incline NG DB press 2 sets @ 45lb DB - 6/6, 6/5 (right/left) 3 sets @ 50lb DB - 5/3, 5/3, 5/3 still weak here, can't seem to do much with this bentover BB rows 2 sets @ 155lbs/6,6 4 sets @ 165lbs/5,4,4,4 - 5 rep = PR bench press 1 set @ 155lbs/8reps 2 sets @ 165lbs/5,4 1 set @ 175lbs/4 1 set @ 185lbs/3 bench seemed to have taken off today, had a spot on the last 2 sets. I did all the reps without help, but its just the psychological effect I think of having someone there just incase. seated cable rows 2 sets @ 145lbs/6,5 3 sets @ 150lbs/4,3,3 - 4 rep = PR rowing is still my claim to fame right now, cable rows and BB rows! hammer curls 2 sets @ 35lbs/5,5 1 set @ 40lbs/4 bike for 15mins at a slower than normal pace today - legs are still very sore from yesterday, then stretched.
	Warning: Seismic Testing Zone

07-20-2007, 01:21 PM	#186
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,269 Photos: 2	Your rows are nice indeed.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

07-20-2007, 02:46 PM	#187
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,674 Photos: 2	thanks Witchblade, really appreciate it!
	Warning: Seismic Testing Zone

07-20-2007, 06:26 PM	#188
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Brother Scarface, EXCELLENT w/o's in here my Friend!!! Enjoy the weekend!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

07-21-2007, 08:40 AM	#189
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,674 Photos: 2	thanks Archangel!
	Warning: Seismic Testing Zone

07-21-2007, 08:47 AM	#190
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 6,538	Yea man, you're numbers are on a steady climb, that's great.

07-21-2007, 08:58 AM	#192
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,674 Photos: 2	ReproMan thanks man! I was just thinking about it last night, and before when I worked out, pretty much every set went to failure, even if I was only going for 8 reps, got there and felt fine I go for 2 more. this time around I'm only sticking to my targetted amount and I noticed quite a difference in my energy/strength levels. Triple Threat this may be stupid but if I try both arms at the same time, should I use a weight I can do 6 with my left, or use the weight that I can do 6 with my right? the angle of the bench I use is 45 degrees.
	Warning: Seismic Testing Zone

07-21-2007, 10:43 AM	#194
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,674 Photos: 2	so you are saying that I should do a weight (non uni-lateral) that I can hit 6 reps with my left, even if I can get say 8 with my right (but still only do 6)?
	Warning: Seismic Testing Zone

07-23-2007, 08:32 AM	#196
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,674 Photos: 2	so I find myself in a little delimma with training. I have been training for about 3 months straight now without taking a break, which is not a good thing and was considering taking a break after this week. the only thing is I have this geology field school I have to go to starting August 25th, and its 10 days long and I wont be anywhere near a gym, plus after that I will be back in my house in Halifax for about another 5 days before I can get into the gym at school. I am just wondering if should bother to take a week off where as I'll have probably 14 days off in another 4 weeks, or just keep training until that time? I guess you guys can't really help out because only I know how I feel, and right now my body doesn't feel too tired, but it's hard to say when that time comes.
	Warning: Seismic Testing Zone

07-23-2007, 08:51 AM	#197
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,384 Photos: 4	ReproMan's answer about the unilateral stuff is good. Only do with the stronger arm what you can do with the weaker one. If you're not feeling burned out, then keep training until the field trip. If you do feel the need for a break, maybe do a light week (fewer sets, perhaps different exercises) and then resume until the trip.

07-23-2007, 01:08 PM	#198
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,674 Photos: 2	okay, I'll switch back to 45lb DBs until my left arm gets strong enough. thanks Repro and Triple Threat for the advice. today's workout.. clean and press 1 set @ 90lbs/6reps 2 sets @ 110lbs/4,4 1 set @ 115lbs/2 reps - PR 1 set @ 115/ this set really blew, did one full clean and press then just got one clean. now that I look back I thought I was already doing 110, fuck me! definitely have to drop that back down next time. weighted pullups 2 sets @ BW+20lbs/6,6 2 sets @ BW+25lbs/5,6 2 sets @ BW+ 30lbs/4,3 - 4 rep = PR these are now getting better! last set was a bit rough, kinda had shitty form. weighted dips 2 sets @ 45lbs/6,6 2 sets @ 55lbs/6,5 2 sets @ 60lbs/4,4 felt good about these today! although I ripped my shirt from the chain on the dip belt, still decent though. neutral grip pulldowns 1 set @ 145lbs/6reps 5 sets @ 150lbs/5,5,4,4,3 - 5 rep = PR DB laterals 2 sets @ 20lbs/8,8 20 mins on the bike then stretched. so I think I am going to start doing some light cardio every night now, try to go for a walk since I can't run yet. if I do it'll be about 3 miles, try to get it in 45 mins or so.
	Warning: Seismic Testing Zone

07-23-2007, 03:10 PM	#200
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,924	Awesome dude! Your adding weight to those dips! So did you get a dip belt?
	www.crossfit.com

07-23-2007, 03:16 PM	#201
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Awesome w/o Brother scar!!! PR is outstanding too!!! Just cut back on some volume if your feelin burned out, just my 2 cents!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

07-23-2007, 04:05 PM	#202
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,674 Photos: 2	DOMS hey man, good to see you in here, and thanks! Double D thanks, I appreciate it. no I haven't gotten a dip belt yet, I have been using the one at the gym I go to. Archangel yeah the dip PR felt very good, thanks! yeah I might just do a deloading week, although I am going to find out what you actually do during a deload, still unsure about that
	Warning: Seismic Testing Zone

07-23-2007, 04:06 PM	#203
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,674 Photos: 2	just went for a quick walk, 2 miles in 30 mins.
	Warning: Seismic Testing Zone

07-23-2007, 05:07 PM	#204
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 6,538	I'd feel good about those dips too, 60 lbs is awesome!! Those pullups are off the chart too!! WTG dude!

07-23-2007, 07:17 PM	#205
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,674 Photos: 2	thanks Repro, really appreciate it! pullups are getting good but I hope to get them better!
	Warning: Seismic Testing Zone

07-24-2007, 11:35 AM	#207
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,674 Photos: 2	thanks! lol yeah, I'd have to wear it somewhere and walk up to a group of people, with the "barrels-around-the-arms" look and say "yeah..I ripped my shirt while I was doing 150lb dips because I'm huuge!" ...if only.. push mowed the lawn today for 1.5 hours...good times...
	Warning: Seismic Testing Zone