Grip, Rip, Hoist!

goob · 08-18-2007, 06:07 AM

Hey Witch, you should call the pfeiffer girl up and tell her you have something soothing for her throat......

Witchblade · 08-18-2007, 11:06 AM

"Pfeiffer girl speaking"
"Ey it's Witchy"
"Hi Witchy! You didn't get mono, did you?"
"Not yet, but I got something soothing for your throat"
"Haha, you're such a goof"
"I am your father"
"Is this a joke?"
"THIS IS SPARTA!"
"What?"
"I'll be back"

*beep beep beep*

Saturday, Lower
1) Pistols
bw x5
bw+20 x 5
bw+35 x5
bw+45 x 3
bw+45 x 1
bw+45 x 1 PR!

woooo!

2) Walking lunges
50s/4x14 - *panting*

3) Farmer's walks
50s/3x ~50m (up and down the garage 10 times)

4) Unilateral glute bridges on unstable 45cm bench
4x10 - I had to focus so much on knee flexion to keep the bench from sliding away, I might as well have called these hamstring bridges...

5) 15min of fast jog/walk intervals

Cool workout.

katt · 08-18-2007, 11:15 AM

Nice workout witch! Those walking lunges are hard!

Witchblade · 08-18-2007, 11:21 AM

Definitely! They're really cool to do and functional too.

goob · 08-18-2007, 07:22 PM

Quote:

Originally Posted by Witchblade

"Pfeiffer girl speaking"
"Ey it's Witchy"
"Hi Witchy! You didn't get mono, did you?"
"Not yet, but I got something soothing for your throat"
"Haha, you're such a goof"
"I am your father"
"Is this a joke?"
"THIS IS SPARTA!"
"What?"
"I'll be back"

*beep beep beep*

.

Hey Witch, cool workout. Especially those pistols.

But, I think you need to work on your phone 'seduction' techniques.....

Scarface30 · 08-19-2007, 08:28 AM

lol great phone conversation....ahhh workout not so much..lol just kidding

you're workout looked awesome man! good job with the pistol PR too

Witchblade · 08-19-2007, 08:41 AM

Thanks. Pistols are now one of my favourite exercises, heh.

Today's workout was rather crappy, but it's supposed to be a bit of a light week anyway so it's oke. I had a massive refeed this morning and I had to get to the gym before 2PM because the gym closes at 3PM, so I was feeling extremely sluggish.

Upper, horizontal
1a) Rear delt flies
11s/4x7 - 3s hold at top

1b) Cable rows
110/4x10 - 1s hold at contraction

2a) High to low cross-overs
45/3x12 - 1s hold at stretch and contraction

2b) Bench Press
110/4x12

By then I was feeling rather sick, so the rest of the workout was performed half-assed, if at all, as I went home prematurely. I stretched at home. The plan was...

3) DB Rows 1-1/2s
50/3x10

4a) Standing external rotation
15s/3x10

4b) Push-ups on handles
bw+25/3x12

Musclebeach · 08-19-2007, 10:08 AM

What are you goals? Strength, size, endurance, etc?? Just curious

Nice workout... even though you performed it "half-assed." Nice job!

Witchblade · 08-19-2007, 07:01 PM

My goals are basically like anyone's. The main goal is aesthetics, so size and fat loss. All the other goals are related to aesthetics. I'll always try to remain as healthy as possible and when in doubt I'll go for the most functional and safe alternative. Strength is nice, but I'm really only getting stronger so I can put on more mass.

So basically I'll go for as much hyperthrophy as possible while trying to get as healthy, strong and functional within the limits set by my hyperthrophy routine.

I've got pictures ready by the way, so I'll put them up soon. They're not really progress pics, just pics my ex wanted, but they at least moderately reflect my progress and build.

Witchblade · 08-22-2007, 11:00 AM

Lower, Tuesday
Went really light today. I feel like I don't even need a deloading week after this week. Think I'll just do low volume, high intensity stuff.

1) Deadlift
220/1x12,10,8,6 - tempo: explosive, RI: low

2) Front squat
90/1x10,8,8,6 - RI: low

Two exercises in a row where I just... couldn't... breathe... damnit...

3) Hip abductor machine
135/4x12 - RI: <30s

4) Calf raises
bw+65/1x10,9,8

5) Some interval running as a finisher
10kmh x 30s
20kmh x 30s
repeat 3 times

katt · 08-22-2007, 09:25 PM

Pic's???? We have pics?????

goob · 08-23-2007, 09:06 AM

Nice DL'ing Witch. How goes it?

Witchblade · 08-23-2007, 01:51 PM

Going pretty good. Tomorrow is my last day of work, then one week more of vacation, then back to school for the final year.

I decided not to deload yet, because I still feel very motivated.

Upper, vertical - Thursday
1) Military Press
120x5,4,3,2,1 - low/med RI

2) NG Pullups
bw+40x5,5,5,4 - could have done the last one, but a ridiculously hot chick walked past and the added 2s hold in the full stretch position killed me.

3) VWG Sternum Pulldowns
110x10,8,8
60x6 - 3s hold at contraction

Christ that last inch of movement is harder than the rest of the movement combined.

4) Dips
bw+13x10,8,5 - My sternum and the area around my right scapula started aching after the last set... if the pain doesn't subside soon I'll stop doing dips for a while. I immediately iced my right scapula post workout.

5a) Unilateral triceps extension
35x13,11,9

5b) Planks
bw+45/4x40s

5c) Kneeling high-pulley face-pulls
110/3x7 - form wasn't too hot at the last inch I'm afraid. Lower weight next time.

BTW, I have pics, but they're on another PC. I'll upload them when I have time... and can be arsed.

Witchblade · 08-23-2007, 01:54 PM

I checked and the pullups and military press were both PRs (during a cut)!

Scarface30 · 08-23-2007, 01:56 PM

great workout Witchblade!

very nice PRs.

those damn hot chicks and their spandex...gets me everytime! lol

katt · 08-23-2007, 06:30 PM

Spandex???? Women still wear spandex???

Scarface30 · 08-23-2007, 06:33 PM

Quote:

Originally Posted by katt

Spandex???? Women still wear spandex???

lol, I mean the really short spandex shorts.

Witchblade · 08-24-2007, 10:24 AM

Witchblade · 08-24-2007, 07:03 PM

Update: the pain around my scapula didn't subside overnight so I went to a physiotherapist today. He concluded no severe damage was done, but I had probably irritated and damaged the connective tissue and a muscle which connect a rib to my spine. I can continue working out, but I can't do exercises that irritate my rib of course.

Scarface30 · 08-24-2007, 08:17 PM

Quote:

Originally Posted by Witchblade

exactly!

Scarface30 · 08-24-2007, 08:18 PM

Quote:

Originally Posted by Witchblade

Update: the pain around my scapula didn't subside overnight so I went to a physiotherapist today. He concluded no severe damage was done, but I had probably irritated and damaged the connective tissue and a muscle which connect a rib to my spine. I can continue working out, but I can't do exercises that irritate my rib of course.

good to hear it's not TOO serious

goob · 08-25-2007, 11:29 AM

Quote:

Originally Posted by Witchblade

If girls workout in your gym looking like that, I'm booking my flight to Holland this minute. I've met dutch women, they are amongst my favourites, along with danes.

Witchblade · 08-25-2007, 01:56 PM

Let me know when you'll arrive. I'll be waiting for you with a good fat joint.

Training
I decided not to workout with weights today to give my rib some rest. Instead I went biking for 40mins and I taught my mom some exercises for her new program. It's really depressing what these physical therapists advise as far as proper safe and functional training is concerned.

goob · 08-26-2007, 07:37 AM

Quote:

Originally Posted by Witchblade

Let me know when you'll arrive. I'll be waiting for you with a good fat joint.

Training
I decided not to workout with weights today to give my rib some rest. Instead I went biking for 40mins and I taught my mom some exercises for her new program. It's really depressing what these physical therapists advise as far as proper safe and functional training is concerned.

That'll be some welcome! Hot girls, legal drugs, cool easy-going people. Is there any drawback with Holland?

Witchblade · 08-26-2007, 08:34 AM

Hmm the weather is pretty mediocre. Not as bad as in the UK, but good temperatures and sunshine are reserved for the summer only. Beside that we're a small country with a dull culture. We don't have things like huge skyscrapers, the Big Ben, the Mona Lisa or the Eiffel Tower. We're pretty much a country where everything is good, but nothing is superb (except the drugs policy).

My rib seems to have healed pretty damn good overnight. It didn't bother me at all in today's workout.

Upper Horizontal, Sunday
1a) Cable rows
155/1x7, rest-pause, 1x3
155/1x4, rest-pause, 1x3

1b) Bench Press
175x2
155x8
repeat 3 times - Combined PR

2a) Dumbell rows
53/2x9 with 3s hold at top
53/1x15, 10

2b) Push-ups on handles
bw+25/3x8

3a) Reverse cable flies
25/2x8
10/1x13

3b) High to low cross-overs
35/2x20

4) Standing dumbell external rotation
10/3x10

Decent.

goob · 08-26-2007, 08:52 AM

Good workout. Everything looking strong. Great push-ups. How do you add the 25lb's? Belt? Plate on your back?

08-18-2007, 11:06 AM	#212
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,362 Photos: 2	"Pfeiffer girl speaking" "Ey it's Witchy" "Hi Witchy! You didn't get mono, did you?" "Not yet, but I got something soothing for your throat" "Haha, you're such a goof" "I am your father" "Is this a joke?" "THIS IS SPARTA!" "What?" "I'll be back" beep beep beep Saturday, Lower 1) Pistols bw x5 bw+20 x 5 bw+35 x5 bw+45 x 3 bw+45 x 1 bw+45 x 1 PR! woooo! 2) Walking lunges 50s/4x14 - panting 3) Farmer's walks 50s/3x ~50m (up and down the garage 10 times) 4) Unilateral glute bridges on unstable 45cm bench 4x10 - I had to focus so much on knee flexion to keep the bench from sliding away, I might as well have called these hamstring bridges... 5) 15min of fast jog/walk intervals Cool workout.
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08-18-2007, 11:21 AM	#214
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,362 Photos: 2	Definitely! They're really cool to do and functional too.
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08-19-2007, 08:28 AM	#216
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,741 Photos: 2	lol great phone conversation....ahhh workout not so much..lol just kidding you're workout looked awesome man! good job with the pistol PR too
	Warning: Seismic Testing Zone 14 more victories + 61 more games + 3082 more minutes + 8 more shutouts

08-19-2007, 08:41 AM	#217
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,362 Photos: 2	Thanks. Pistols are now one of my favourite exercises, heh. Today's workout was rather crappy, but it's supposed to be a bit of a light week anyway so it's oke. I had a massive refeed this morning and I had to get to the gym before 2PM because the gym closes at 3PM, so I was feeling extremely sluggish. Upper, horizontal 1a) Rear delt flies 11s/4x7 - 3s hold at top 1b) Cable rows 110/4x10 - 1s hold at contraction 2a) High to low cross-overs 45/3x12 - 1s hold at stretch and contraction 2b) Bench Press 110/4x12 By then I was feeling rather sick, so the rest of the workout was performed half-assed, if at all, as I went home prematurely. I stretched at home. The plan was... 3) DB Rows 1-1/2s 50/3x10 4a) Standing external rotation 15s/3x10 4b) Push-ups on handles bw+25/3x12
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

08-19-2007, 10:08 AM	#218
Musclebeach Registered User Join Date: May 2004 Posts: 364 Photos: 11	What are you goals? Strength, size, endurance, etc?? Just curious Nice workout... even though you performed it "half-assed." Nice job!
	Read my journal: Wheelchair? So what... Impossible is Nothing

08-18-2007, 06:07 AM	#211
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,995	Hey Witch, you should call the pfeiffer girl up and tell her you have something soothing for her throat......

08-18-2007, 11:15 AM	#213
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,117 Photos: 37	Nice workout witch! Those walking lunges are hard!

08-19-2007, 07:01 PM	#219
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,362 Photos: 2	My goals are basically like anyone's. The main goal is aesthetics, so size and fat loss. All the other goals are related to aesthetics. I'll always try to remain as healthy as possible and when in doubt I'll go for the most functional and safe alternative. Strength is nice, but I'm really only getting stronger so I can put on more mass. So basically I'll go for as much hyperthrophy as possible while trying to get as healthy, strong and functional within the limits set by my hyperthrophy routine. I've got pictures ready by the way, so I'll put them up soon. They're not really progress pics, just pics my ex wanted, but they at least moderately reflect my progress and build.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

08-22-2007, 11:00 AM	#220
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,362 Photos: 2	Lower, Tuesday Went really light today. I feel like I don't even need a deloading week after this week. Think I'll just do low volume, high intensity stuff. 1) Deadlift 220/1x12,10,8,6 - tempo: explosive, RI: low 2) Front squat 90/1x10,8,8,6 - RI: low Two exercises in a row where I just... couldn't... breathe... damnit... 3) Hip abductor machine 135/4x12 - RI: <30s 4) Calf raises bw+65/1x10,9,8 5) Some interval running as a finisher 10kmh x 30s 20kmh x 30s repeat 3 times
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

08-22-2007, 09:25 PM	#221
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,117 Photos: 37	Pic's???? We have pics?????

08-23-2007, 09:06 AM	#222
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,995	Nice DL'ing Witch. How goes it?

08-23-2007, 01:51 PM	#223
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,362 Photos: 2	Going pretty good. Tomorrow is my last day of work, then one week more of vacation, then back to school for the final year. I decided not to deload yet, because I still feel very motivated. Upper, vertical - Thursday 1) Military Press 120x5,4,3,2,1 - low/med RI 2) NG Pullups bw+40x5,5,5,4 - could have done the last one, but a ridiculously hot chick walked past and the added 2s hold in the full stretch position killed me. 3) VWG Sternum Pulldowns 110x10,8,8 60x6 - 3s hold at contraction Christ that last inch of movement is harder than the rest of the movement combined. 4) Dips bw+13x10,8,5 - My sternum and the area around my right scapula started aching after the last set... if the pain doesn't subside soon I'll stop doing dips for a while. I immediately iced my right scapula post workout. 5a) Unilateral triceps extension 35x13,11,9 5b) Planks bw+45/4x40s 5c) Kneeling high-pulley face-pulls 110/3x7 - form wasn't too hot at the last inch I'm afraid. Lower weight next time. BTW, I have pics, but they're on another PC. I'll upload them when I have time... and can be arsed.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

08-23-2007, 01:54 PM	#224
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,362 Photos: 2	I checked and the pullups and military press were both PRs (during a cut)!
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

08-23-2007, 01:56 PM	#225
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,741 Photos: 2	great workout Witchblade! very nice PRs. those damn hot chicks and their spandex...gets me everytime! lol
	Warning: Seismic Testing Zone 14 more victories + 61 more games + 3082 more minutes + 8 more shutouts

08-23-2007, 06:30 PM	#226
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,117 Photos: 37	Spandex???? Women still wear spandex???

08-24-2007, 10:24 AM	#228
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,362 Photos: 2
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08-24-2007, 07:03 PM	#229
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,362 Photos: 2	Update: the pain around my scapula didn't subside overnight so I went to a physiotherapist today. He concluded no severe damage was done, but I had probably irritated and damaged the connective tissue and a muscle which connect a rib to my spine. I can continue working out, but I can't do exercises that irritate my rib of course.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

08-25-2007, 01:56 PM	#233
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,362 Photos: 2	Let me know when you'll arrive. I'll be waiting for you with a good fat joint. Training I decided not to workout with weights today to give my rib some rest. Instead I went biking for 40mins and I taught my mom some exercises for her new program. It's really depressing what these physical therapists advise as far as proper safe and functional training is concerned.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

08-26-2007, 08:34 AM	#235
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,362 Photos: 2	Hmm the weather is pretty mediocre. Not as bad as in the UK, but good temperatures and sunshine are reserved for the summer only. Beside that we're a small country with a dull culture. We don't have things like huge skyscrapers, the Big Ben, the Mona Lisa or the Eiffel Tower. We're pretty much a country where everything is good, but nothing is superb (except the drugs policy). My rib seems to have healed pretty damn good overnight. It didn't bother me at all in today's workout. Upper Horizontal, Sunday 1a) Cable rows 155/1x7, rest-pause, 1x3 155/1x4, rest-pause, 1x3 1b) Bench Press 175x2 155x8 repeat 3 times - Combined PR 2a) Dumbell rows 53/2x9 with 3s hold at top 53/1x15, 10 2b) Push-ups on handles bw+25/3x8 3a) Reverse cable flies 25/2x8 10/1x13 3b) High to low cross-overs 35/2x20 4) Standing dumbell external rotation 10/3x10 Decent.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

08-26-2007, 08:52 AM	#236
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,995	Good workout. Everything looking strong. Great push-ups. How do you add the 25lb's? Belt? Plate on your back?