Scarface30

thanks katt, it is good to be back. the complexes are brutal, but a lot of fun at the same time, somewhat contradictory huh?

thanks Py.

lol, yeah first time in like 2 months for me too...school became a little too hectic for me. too bad though, I might have gotten close to your squat and cable crunch numbers...now it's back to square one lol

Warning: Seismic Testing Zone

Scarface30

01-10-'08
Week 1 - Lower

RDLs - RI 90
135#/10
155#/10,8

DB Lunges - RI 90
BW+40#/10,9,8

Hyperextensions - RI 90
BW/10,10,10

Calf Press - RI 60
270#/10
315#/10,9

Static Holds - RI 90
2x70#/45 seconds, 42 seconds, 30 seconds

Also forgot to post that I did planks with Tuesday's workout
Planks - RI 90
BW/60 seconds, 45 seconds, 40 seconds

forgot to stretch, in a hurry to get home and get lunch and get ready for my field trip...yes a field trip in the middle of winter, lucky enough it is +6 out today, although I love the really cold and snowy winters, honestly I do, I don't think I'd like to have a field trip on a day that was -25

I gotta get going and get some lunch, I'll get everyone's journals when I get back tonight.

Warning: Seismic Testing Zone

goob

Good work Scar. Awesome Calf pressing and Planks.

I'd hate to be out on a field trip up north in Canada at this time of year.....

PreMier

going to the childrens museum?

P-side Inc.

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

Witchblade

Nice lower body work-out.

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the other half

good job on the planks, we just started doing these, and i could only do 2 for 30 seconds. feels good to be back in the gym doesnt it?

"katt's spotter"
" its not how much u can benchpress. its how much other people think u can." bob chicherillo

Scarface30

thanks goob. no it wasn't cold at all really, plus I am on the east coast so one minute it might be +10 the next -10, lucky enough it was +6 the whole time. this winter has been lousy, not cold enough and not enough snow damnit!

lol, no we got to smash a bunch of rocks looking for fossils..the children's museum came after...wow, that does not sound good at all!

thanks Witch, it was short and sweet but my legs are hurting today!

thanks TOH, planks are great, no worries though you'll be busting through a minute soon enough, and yes it's awesome to be back in the gym!

Warning: Seismic Testing Zone

Scarface30

01-11-'08
Week 1 - Fullbody B

Squats - RI 90
135#/9,10
155#/8

Seated Cable Rows - RI 90
90#/9,10,9

DB Bench Press - RI 90
2x45#/10,9,9

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

RI 120

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

A) Cable Crunches
115#/10
125#/10
B) Cable Chops - RI 60
65#/8 each side
65#/7 each side

stretched.

Warning: Seismic Testing Zone

goob

Nice workout scar! Superset complexes, what a destructive idea. I like this, you must have felt sodomised after that.....

Scarface30

thanks man. I found a new love affair in complexes. as for the sodomized part, let's just say - I sodomized them. muhaha..*cough*...went a little over board there...

01-14-'08
Week 2 - Upper

Pullups - RI 90
BW/8,7,7

Uni-Lateral Inclined DB Press - RI 90
35#/10,10 each arm
40#/10 each arm

DB Rows - RI 90
45#/10,10 each arm
50#/10 each arm

Dips - RI 90
BW/10,9,7

Inclined DB Shrugs - RI 60
40#x2/10,10,9

stretched.

very happy with this workout, everything seemed to have gone up plus I hit the goal of 10 reps on just about every set, with the exception of pullups. I don't know how close my RIs were to 90 because my iPod was dead. man that's something you don't really know how much you miss it until you don't have it - and the gym playing shit like "Big Girls Don't Cry" by Fergie doesn't really help any.

I meant to weigh myself today but forgot. I think I'll get some measurements done and posted, you know...length...girth...I mean! lol...no, not really. but really would like to get chest, arms, legs that sort of thing done. I don't know if I should do it in the evening, but it shouldn't really matter as long as I take them at a consistent time every week.

Warning: Seismic Testing Zone

katt

lol - what motivational music, huh??

What are the incline DB shrugs? You are just on an incline bench with your arms hanging down on the sides????

PreMier

i was going to ask the same thing. seems like thats what they are.. at that angle it would hit your rhomboids pretty hard.

time to up the weights if your at 10 reps. stop slacking!

P-side Inc.

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

goob

Great job Scar. How do you like the U/L pressing?

Also, I'm with you on the music. Slow R&B is hardly inspiring. Neither is generic identicit 'fitness' house music.

Has to be uptempo, some decent rock, or if dance music, something like faithless or the chemical Brothers does it.

DOMS

Oh, the huge manatee!

Solid workout, man! And great job on hitting your reps goals.

Scarface30

yeah I know, nothing like Fergie to give you a psychological push...

and yes, that's exactly what incline DB shrugs are.

mind me for sounding dumb, but where on your back are the rhomboids located?

yeah, I know I should have upped the weights, I'm trying to concentrate as hard as I can on 100% proper form right now though...who knows, maybe I could have upped it some.

thanks man, I like the uni-lateral pressing better actually I think. it almost allows you to focus all your concentration on one limb at a time.

Chemical Brothers are good to listen to in the gym but I prefer stuff like a few Eminem songs (Go To Sleep, Fight Music, and Til I Collapse) but mostly listen to Motorhead, Metallica, Saliva, and Godsmack, that sort of genre.

"Oh, the huge manatee!" lol, she's what 75% plastic, 25% coke??

thanks DOMS. I think that was the first time in a long time that I hit pretty much all my rep goals.

Warning: Seismic Testing Zone

Scarface30

01-15-'08
Week 2 - Fullbody A

Good Mornings - RI 90
45#/10
65#/10
70#/10*PR

Close Grip Lat Pulldowns - RI 90
90#/9,10,7

Bent Press - RI 90
20#/9,9,8 each arm

BB Complex - 1st Round
Split Squats 55#/5
OH Press 55#/5
Hang Cleans 55#/5
RDLs 55#/5
Bentover Rows 55#/5

RI 120

BB Complex - 2nd Round*PR
Split Squats 60#/5
OH Press 60#/5
Hang Cleans 60#/5
RDLs 60#/5
Bentover Rows 60#/5

Planks - RI 90
BW/61 seconds, 50 seconds, 51 seconds

stretched.

walked to school - in a snowstorm, uphill there AND back..no just one way, in a storm though - 25 minutes.

so I found a pad for the bar, that's why my GMs are much higher, I knew I had much better potential on those, I just couldn't get the bar in a comfortable position. the bent presses really hit the shoulders hard this time around, and that last BB complex was BRUTAL!

I'll get to everyone's journals later, gotta head to class.

Warning: Seismic Testing Zone

katt

Nice wo Scar... I could never get used to good mornings,, they always tweaked my back..

25 minutes in a snow storm?? Sounds like something my mom would say way back when... "you know in our day,, we walked to school,,, 5 miles one way... lol"

Gazhole

These are really interesting workouts, complexes are tough as hell.

I like this set up. Seems to be working well for you too, man!

Hows things?

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

SamEaston

Nice DB Rows a couple workouts back, and good job on the Good Mornings! They really require you to be strict once the weight starts creeping up, huh?

Looks like you're getting good results here, that's great mate!

Oh, and i'd be interested in measurements too, you know, like girth and that . . . . . . . . .

www.extremebodybuilding.net

Gazhole

Dammit, i knew size mattered...

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

PreMier

the rhomboids are near the shoulder blades, under the traps. so on the bench you lie face down right?

P-side Inc.

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

SamEaston

Girth matters mate, girth

Theres no point having a dick a meter long when it doesn't touch the sides

www.extremebodybuilding.net

SamEaston

Actually, sorry Scar. That was very rude