Scarface30

goob thanks man. in between HIIT sprints?!...ummm....uke:

Py I can't imagine burpees with a pullup at the end

so I haven't been exactly loyal to this program, I've been so busy lately 2 good buddies of mine are home from university and I haven't hung out with them since summer, so that and just being with my family is what I have been doing.

BUT tonight I made up for it, my next door neighbor has an awesome pond for pond hockey, nets and lights included. so me and my cousin went up there tonight and shoveled it off for 2.5 hours and then played 2 hours of hockey. man pond hockey is awesome, especially on a cold and moonlit night...although we had the lights on.

Warning: Seismic Testing Zone

Scarface30

more exercise tonight...another 2 hours of pond hockey..man I LOVE winter/the hockey that comes with it...and Christmas!!!

I know it's early, but I probably wont be around tomorrow so...

Merry Christmas Everyone

Warning: Seismic Testing Zone

Witchblade

You too. Have fun.

My Linkdump [LSFW]
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SamEaston

Merry Crimbo and a Happy New Year to you!

www.extremebodybuilding.net

Pylon

Happy holidays, Scar!

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

SamEaston

Happy New Year from Scotland, Scar!

All the best for 2008!!

www.extremebodybuilding.net

Scarface30

hey everyone, thanks for the happy holiday wishes and I hope you all had a Merry Christmas and an awesome New Year! mine was great, although I ate a bit more than expected, BUT sometimes it's good to let lose a bit. I don't think I put on much, if any weight (bad weight as in fat) so that's good

played some more pond hockey tonight, 2 hours of 3-on-3 which was awesome.

************************************************** *******

NEW WORKOUT FOR 2008

so I've been wracking my brain and came up with this new workout I am really pumped to start once I get back to my place in Halifax. it is as follows:

Upper A
Pullups
Unilateral DB Incline Press
DB Rows
Dips
Incline DB Shrugs
-maybe some core work?

Lower A
RDLs
Lunges
Hyperextensions
Calf Press
Planks
Cable Crunches

Fullbody A
Back Squats
Seated Cable Rows
BB Complex
-Split Squats
-OH Press
-Hang Cleans
-RDLs
-Bentover Rows

Fullbody B
Good Mornings
Bent Press
BB Complex
-Split Squats
-OH Press
-Hang Cleans
-RDLs
-Bentover Rows
Cable Chops

Week 1-2: 3x10
Week 3-4: 5x4
Week 5-6: 4x8
Week 7-8: 6x3

I don't have any flat bench in there, and I find it kind of odd, lol. oh well.

Warning: Seismic Testing Zone

Pylon

Man...it must be nice to get to play outside...or inside for that matter. I haven't had the pads on in a couple of years.

Did you catch any of the game in Buffalo? Good game, but I find it interesting that Crosby scored the winner in the SO. I mean, the biggest star wins it in the first game with any real coverage in 2 years? How convenient...

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

vortrit

Nice looking routine. Looks like a lot of fun. I hope you had a great holiday season.

My Journal!

Scarface30

Py yeah I don't get to play too much and it's a shame because I love it so much. you should strap those pads on and hit the pond! (or rink, whatever is closest!)

yeah, kind of funny with the lack of coverage, they would have definitely bought many more NHL fans if that had a more wide spread coverage. the only chanel I know it was broadcast on was CBC, what chanel did you watch it on? I did hear that hockey is slowly gaining popularity in the US, which is excellent. I say that because I think hockey is already as popular as its gonna get up here!


thanks vort, it was a great holiday season!

Warning: Seismic Testing Zone

Scarface30

here's something from nhl.com for you hockey fans out there:

ORCHARD PARK, N.Y. (AP) -The Buffalo snow and Sid the Kid's show: Call it the NHL's ultimate win-win.

Hockey not only stepped out of its climate-controlled arena New Year's Day, it totally left the building. Sure, the Winter Classic on Tuesday between Crosby's Penguins and the Buffalo Sabres was a gimmick, but it worked.

It worked for the 71,000-plus people inside snowy Ralph Wilson Stadium and for the curiosity seekers who tuned in on NBC. Snow heightened the visual scene on site and on television. When Crosby scored the winning goal in a shootout, the league's top player and drawing card took center stage in a driving storm.

"In an atmosphere like this, I think anyone - even just the average fan watching - has to be interested in something like that," Crosby said. "I think the game did a job of bringing that attention."

The game earned a 2.6 overnight rating and a 5 share on NBC, despite going up against several college football bowl games, the best ratings for a regular-season NHL game in more than a decade.

Only three seasons removed from the lockout that forced the cancellation of an entire hockey year, the NHL is trying. It is trying to find new ways to capture attention and create avenues to make new fans.

If nothing else, it was a sight to see.

"I'd love to do it again," Sabres coach Lindy Ruff said. "I thought it was very good for the game. It really brings you back to the roots."

The elements were definitely a factor, and will be every time the NHL ventures outdoors. The Winter Classic was the second by the league during the regular season, and the first in the United States.

Snow fell before the game and through half the first period. A wintry mix prevailed through a good chunk of the second, and a heavy batch of snow off the lake poured down for the final five minutes of regulation, all of overtime and during the shootout that wrapped up with Crosby's deciding goal in a 2-1 Penguins victory.

If criticism is going to be levied, it will be about the tough playing conditions as accumulating snow slowed the flow of the puck - even causing it to come to dead stops in mid-glide - and made skating slow, plodding and difficult.

Once players got through a sluggish first period and became acclimated to the ice, the pace picked up. Each period required an extra Zamboni run near the midpoint, but those delays were kept to a minimum.

"I took time to look around, and I wanted to take in the whole experience," Sabres goalie Ryan Miller said. "Everybody seemed to be either standing up or dancing or swaying and chanting.

"For us, it was a little weird at first. First period was obviously not the best conditions. I thought it improved as the game went."

More troubling was a series of three holes that pocked a row across the ice in front of the benches. Players spun out at times, and officials also took sudden flops. Luckily, there were no injuries because if someone had gotten hurt, it is safe to assume this event would have had no future. Now, expect more, maybe even one or two a season.

The Heritage Classic in Edmonton in 2003 was played in subzero temperatures that caused the ice to chip. Snow and sleet present their own problems. Outdoor games will work only in cold-weather sites where being outside makes a difference and presents a challenge pleasing to the eye. Playing on ice in the Florida sun won't carry the same charm.

"This was a memorable and outstanding afternoon," NHL commissioner Gary Bettman said. "This is the type of event we certainly will be looking at doing in the future."

The league will have to walk a fine line. A good thing is nice to repeat. Too much of a good thing is overkill, taking away any novelty.

NBC presented the idea of the New Year's Day game as the start to its NHL coverage this season. There seems to be a place for it in coming years to offset some of the glut of bowl games.

The lasting image of the Winter Classic should be Crosby's game-winning celebration, not the snow that blanketed the surface or the work needed to keep the ice playable.

"We got some pretty decent weather. It wasn't too cold," Crosby said. "I thought they did a pretty job of trying to maintain the ice. Obviously when you win it's a lot nicer."

The NHL finally has something it can be proud of. When the early flurries became a steady, swirling snow, the players reverted to their days as kids playing on backyard ponds.

"It seemed like a carnival. It was great," Penguins goalie Ty Conklin said. "I think if you really had to nitpick and ask for one thing, maybe a little bit less snow. But that probably even added to it. It was pretty good."

Warning: Seismic Testing Zone

Pylon

Well, you probably know the answer already, but it was shown on NBC here.

I enjoy the game, but I already love the idea of a warm-weather version. How'd you like to see an outdoor roller game? I'd make it an exhibition, but it would still be interesting to see the Panthers and the Lightning playing in shorts, light jerseys and sunglasses under their helmets.

I like the game. I think one a year is the most they should do. Any more would be overkill, I think.

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

katt

I like the looks of that workout.. I may have to steal, uh,,, borrow,, that one for the next go-round..

goob

Holy fuck Scar, you posted that new year post at 7:18 on the first. I was'nt even on this planet at that point of the 1st.

Hope you had a great time for the holidays, did you drink/smoke/snort/pop *delete as applicable* much?

Scarface30

Py a rollerblade game would definitely be awesome, like you said though only really exhibition material, but a great marketing idea nonetheless!

katt thanks, first workout today and it felt awesome. really like it only after the first one! go ahead and do whatever you please with it..steal..borrow..market...lol

goob lol is that what it says? on my screen it says 10:18pm on New Years day holidays were great man, thanks for asking. only 2 or 3 nights a drinking, most of the time I spent visiting my whole family which I enjoy because it's the only time of the year I see most of them!

BACK AT IT BABY!!!

so today marked the first day I have worked-out (minus that one measly little workout I did over the break) since...I think my journal says...November 13th!! and it never felt better. although I was much weaker when I stopped, especially my normal dominant pulling for me, I couldn't have asked for a better workout.

01-05-'08
Fullbody A

Back Squats - RI 90
115/10
115/10
125/10

Seated Cable Rows - RI 90
100/10
90/10
90/10

DB Bench Press - RI 90
45x2/10
45x2/9
45x2/8

Barbell Complex - RI 120
Split Squats 45/5,5 each leg
OH Press 45/5,5
Hang Cleans 45/5,5
RDLs 45/5,5
Bentover Rows 45/5,5

A) Cable Crunches
115/10
125/10
B) Cable Chops - RI 60
60/10
60/10

it was awesome to be back at it finally, like I said all my lifts were down but what can you expect after taking almost 2 months off. I dropped down to 90lbs on the cable rows because something I really want to nail on all my lifts is form, I was able to get 100/10 but my form was lacking - better form, better growth! as for the complex - I highly recommend it to anyone and everyone! it was tough but fun, something very different!

I'll get to everyone's journals later tonight, World Juniors Hockey Championship is on in a few minutes and I want to see Canada beat the Swedes for the 4th straight gold! I even canceled an appointment I had just to watch this game.

Warning: Seismic Testing Zone

Pylon

Nice workout, Scar. Enjoy the game!

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

goob

Great work Scar! Glad to see your back at it. Good to see you had a great time over the holidays, family is what is really meant for, ( although getting fucked up with your buddys is as good another good excuse for a binge)- not that its really needed.

Scarface30

Py thanks...and the game was awesome as I am sure you already heard.

goob thanks man, yeah I visited a lot of family, but also hung out with my buddies over the break too...good times!

01-07-'08
Week 1 - Upper

Pullups - RI 90
BW/9,8,7

Inclined Unilateral DB Press - RI 90
35#/10,10,8 each side

DB Rows - RI 90
45#/10,10,8 each side

Dips - RI 90
BW/10,8,7

Inclined DB Shrugs
40#/10,10,8

stretched.
walked home - 20 minutes.

so I am incredibly sore from Saturday's workout - especially my quads (lucky for me today was upper) and my rear delts, hence why my pulling on the DB rows was not up to par. inclined DB press was also weak. oh well, hopefully I'll be back up to where I was soon.

Warning: Seismic Testing Zone

Pylon

Bah...that just means you did it right. Well done!

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

Gazhole

Good stuff Scar! Hope the new program kicks some ass. I like the split set up, thats a tough one, haha.

http://sdatrainingprograms.blogspot.com - Updated 13/11/09


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b_reed23

nice rows, and the dips look great!

My Journal!

goob

Good work Scar. Inclined shrugs?????? These sound interesting, how are they done?

Fitgirl70

You're an animal!


Happy New Year honey bunny

All the glory to God! We have a baby on the way.

goob

Thanks baby. But, I thought we were going to keep that night of anamalistic raw passion to ourselves, y'know - for the sake of our partners????

SamEaston

Woohoo - Scars Back!!!

Very nice Pullups mate! All is well in the Land of Scar i hope?

www.extremebodybuilding.net

Scarface30

thanks Py, I like to think I am doing something right! haha

thanks man, so far it sure is kicking my ass...I'm loving the BB complexes!

hey B, thanks and welcome to my journal!

thanks goob. inclined shrugs are when you set the bench to an incline and prop your chest against the back, rest a knee on the seat, and shrug away..kind of awkward to get into position though

hey Fitty! thanks...happy New Year to you too!

hey now, this is my journal... lol

thanks Sam, feels great to be back yes. all is well so far classes started which is good because I was getting kinda bored. the only bad thing is that I am surrounded by sickness I am not ill though, and don't plan on getting ill either!

Warning: Seismic Testing Zone

Scarface30

01-08-'08
Week 1 - Fullbody A

warmup - 5 minutes on the bike
Good Mornings - RI 90
45#/10,10
55#/10

Bent Press - RI 90
15#/10,10 each side
20#/9 each side

Narrow Grip Lat Pulldowns - RI 90
80#/10,10
90#/9

BB Complex - 1st Round
Split Squats 45#/5
OH Press 45#/5
Hang Cleans 45#/5
RDLs 45#/5
Bentover Rows 45#/5

RI 120

BB Complex - 2nd Round*PR
Split Squats 55#/5
OH Press 55#/5
Hang Cleans 55#/5
RDLs 55#/5
Bentover Rows 55#/5

stretched.

it looks like a lot I know, but it's the way I have it written out with the 2 BB complexes separate. I didn't know how to type it out that it was understandable with the 2 different weights and technically the second complex was a PR for weight. man do those things make you sweat! all my weights are down 1) because I lost strength, but most importantly I am giving all my focus on form and so far I've noticed muscles that have never been sore before, being sore. I know you're not supposed to measure the effectiveness of your workout by soreness but it's obvious I have never hit some muscles I am hitting now

enough rambling, I gotta get to class. I'll get everyone's journals later tonight when I get home.

Warning: Seismic Testing Zone

katt

Those complexes look utterly brutal!?!.. I can see how your heart would be racing after.

Glad you're back at it

Pylon

Nice work Scar!

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

PreMier

i stop working out in nov, and start back today.. come here to see how much catching up i have to do then see you took just as much time off.. you lazy bastard

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.