Warning: Seismic Testing Zone

**Gazhole** · 01-16-2008, 12:39 AM

Quote:

Originally Posted by Scarface30

thanks man, my strength has been coming back nicely the only thing I need to get on track is a diet to gain some size, not always easy as you know with a student budget.

things are going well, school is going well, except for one horribly boring microscope lab where we look at thin sections of rock. BORING! I wanna be outside, in the elements taking readings, constructing maps, not in a lab look through a microscope! lol other than that been playing Gears of War, and doing some reading. how's things with you?

Glad youre getting back into the groove so to speak

.

I know what you mean about the diet. Just try your best, you just have to make the most of the food you can afford and get as much as possible from your workouts. Ive been eating a bit cleaner lately and plan to stick to it. Havent had a takeaway since christmas!

Call me weird though, but i kinda like microscopy. Its fun looking at things that youd never see otherwise. We do it with tissue samples and its scary because then you realise cells actually do exist! Lol!

Things are good with me really, training seems okay, its kinda fun to be back living on my own, studying isnt going too bad. Got my first exam on friday so keep your dumbells crossed.

SamEaston · 01-16-2008, 07:01 AM

Quote:

Originally Posted by Scarface30

oh, measurements...well I got 3 inches....wide!

...no I forgot to take them last night damnit, and no I mean my arms, chest etc...you didn't get my pictures?

Oh, those pictures

Yes, i got them, but i would recommend standing further back from the lens next time

PreMier · 01-16-2008, 07:54 AM

the other half · 01-16-2008, 11:31 AM

Scarface30 · 01-17-2008, 08:58 AM

I'll make sure to do that next time, Sam

01-17-'08
Week 2 - Lower

RDLs - RI 90
135#/10
155#/10
165#/7

kind of pissed me off because the RI between my 2nd and 3rd set was probably only about 30 seconds, it was only enough time to find some 5lb plates and add them in. my reason? some hot chick distracted me damnit! I just grabbed the 5lbers and slapped em on and went back at it. I could have definitely gotten 10 reps if it weren't for that

DB Lunges - RI 90
BW+40#/10
BW+50#/9,8

Hyperextensions - RI 90
BW/10,10,10

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

Static Holds - RI 90
70#x2/60 seconds, 45 seconds, 40 seconds

stretched.

thinking about getting back into jumping rope, I need some sort of cardio but as it stands right now I really have no extra time in the gym when I'm there, I either have to get to class or go home for lunch before class.

katt · 01-17-2008, 02:32 PM

Damn those hot chicks!! lol

How ya been doing Scar? I haven't had much chance to post on any one's journals lately..

goob · 01-17-2008, 04:12 PM

Never, ever, ever blame the hot chicks.

Looking good as usual scar.

Scarface30 · 01-18-2008, 12:42 PM

Quote:

Originally Posted by katt

Damn those hot chicks!! lol

How ya been doing Scar? I haven't had much chance to post on any one's journals lately..

yeah, but I can't blame them for being so hot.

I'm doing good, school is starting to pick up again, but nothing to hectic yet. weather has been really crappy here...crappy as in rain and warm:

. how's everything going with you?

Quote:

Originally Posted by goob

Never, ever, ever blame the hot chicks.

Looking good as usual scar.

thanks man, and yeah like I said before, I can't be mad at her because she's hot, if anything I should have taken advantage of the situation, something as such:

Nick: "umm, excuse me but I just wanted to let you know because of your stunning beauty I wasn't able to reach my rep goal on the deadlifts." (but before that I would slapped on 2 more 45s on each side to make it look good)
girl: "...uuhhh...okay.."
Nick: "well I was thinking you should have the decency to make it up to me, like take me out for a drink sometime or something."

lol I really dunno how that would went over, but hey it mighta ended up good!

Scarface30 · 01-18-2008, 12:49 PM

01-18-'08
Week 2 - Fullbody B

Squats - RI 90
135#/10
155#/8,6

WEAK!

Seated Cable Rows - RI 90
90#/10
95#/10,8

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

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
Split Squats 60#/5
OH Press 60#/5
Hang Cleans 60#/5
RDLs 60#/5
Bentover Rows 60#/5

A) Cable Crunches
115#/10
125#/10
B) Cable Chops - RI 60
60#/7
60#/6

didn't stretch, finished late and had to run to class.

so this workout was weak! my squats were horrible. I don't know why, but if I had to hazard a guess it would be because of yesterday at one point I went 6 hours without eating only for the fact that I had a class and then a lab but forgot to bring something with to eat. I am also contemplating changing the fullbody workouts around so my squats are towards the beginning of the week because this upper/fullbody/lower/fullbody is tough!

Burner02 · 01-18-2008, 02:15 PM

could have been a number of things...you know the saying: Some days you are the windshield, some days you are the bug.
Shake it off, and get it next time.

the other half · 01-18-2008, 06:01 PM

look at it this way, your legs wont be as sore.
and as far as the "hot chick" thing, they are usually alittle slow if you know what i mean. you would have had to draw her a picture and probably lost interest half way through.

Scarface30 · 01-21-2008, 02:11 PM

thanks Burner...very true, because today went well

and yeah, that is very true other half...very true indeed.

01-21-'08
Week 3 - Upper

Pullups - RI 150
BW+10/4
BW+15/4
BW+20/4,3,4
Incline Uni-Lateral DB Press - RI 150
45/4 each arm
50/4,4,4,3 each arm

DB Rows - RI 150
65/4,4 each arm
70/4,4,4 each arm

Dips - RI 150
BW+20/4
BW+30/4
BW+40/4,4,3

Incline DB Shrugs - RI 120
2x55/6,6,6,6

stretched.

so note to self: increase the weight next time - maybe. I hit all my rep goals this time while maintaining very good form, I want to keep my form the best. also had a great "warmup" today too. 10 minutes of walking...in -18 degree temperatures...-28 degrees with the wind chill! but I must say, I love the winter.

I love the strength work...but hate the long and kind of awkward RIs! lol

katt · 01-21-2008, 02:21 PM

Nice wo Scar... so could you really warm up in just 10 minutes ?? -28 is too cold for me..

goob · 01-21-2008, 02:44 PM

Good work Scar, you really are getting much stronger. Pulling seems to be your forte with those Rows and pullups. Dips are awesome too.

the other half · 01-21-2008, 05:47 PM

great job on the dips and pullups. maybe someday i will do a pullup with weights.

**Gazhole** · 01-22-2008, 04:00 AM

I second the above comments, your strength is really creeping up now.

Youve reminded me that i really need to get some sort of equipment to do weight dips and pullups again, havent done those in so long. I miss em.

Great workout, Scar!

SamEaston · 01-22-2008, 02:09 PM

Are you doing weighted pullups?? WOW - fantastic!!

Why the long RI's by the way? Do you really need all that time to recover? I do 5 x 5 with a 60s RI and it's usually enough for me

Scarface30 · 01-22-2008, 03:21 PM

Quote:

Originally Posted by katt

Nice wo Scar... so could you really warm up in just 10 minutes ?? -28 is too cold for me..

thanks katt. I was as warm as I could be in -28 temperatures!

Quote:

Originally Posted by goob

Good work Scar, you really are getting much stronger. Pulling seems to be your forte with those Rows and pullups. Dips are awesome too.

thanks man. yeah my strength is creeping up, I'm not as strong as I was over the summer, but will hopefully be there soon. pulling movements are by far my best, but as for the dips, if I were to be vertically pressing something over my head...it would be weak.

Quote:

Originally Posted by the other half

great job on the dips and pullups. maybe someday i will do a pullup with weights.

thanks OH. pullups are extremely hard. I don't think I could even do 2 pullups when I first started. I just thought "the only way I am going to get better at them is if I do them!"

Quote:

Originally Posted by Gazhole

I second the above comments, your strength is really creeping up now.

Youve reminded me that i really need to get some sort of equipment to do weight dips and pullups again, havent done those in so long. I miss em.

Great workout, Scar!

thank you sir! I love the weighted pullups and dips.. although the long RIs with the weights around your waist is rather annoying!

Quote:

Originally Posted by SamEaston

Are you doing weighted pullups?? WOW - fantastic!!

Why the long RI's by the way? Do you really need all that time to recover? I do 5 x 5 with a 60s RI and it's usually enough for me

thanks Sam, I used to do them over the summer, but stopped. this is really the first time since the summer that I have done high intensity/low volume training. and way to make me feel like a wuss!

but yeah I don't even take 60s RIs on high volume stuff...I find I need it though, no way I am going to do weighted pullups with a 60s RI

Scarface30 · 01-22-2008, 03:24 PM

01-22-'08
Week 3 - Fullbody B

Squats - RI 150
135/4
155/4
165/4,4
175/4

Seated Cable Rows - RI 150
115/4,4
125/4,4,3

DB Bench Press - RI 150
60x2/4,4,4
65x2/3,2

BB Complex - Round 1 & 2 - RI 120
Split Squat 60/5,5
OH Press 60/5,5
Hang Cleans 60/5,5
RDLs 60/5,5
Bentover Rows 60/5,5

Planks - RI 90
BW/65 seconds, 56, seconds, 50 seconds

stretched.

goob · 01-22-2008, 04:05 PM

Ouch. I think scar is starting to challenge for honours in the crazy workout stake after that BB complex.

How do you find hang cleans?

PreMier · 01-22-2008, 06:49 PM

nice workout.. bet your sore tomorrow!

Scarface30 · 01-24-2008, 03:36 PM

Quote:

Originally Posted by goob

Ouch. I think scar is starting to challenge for honours in the crazy workout stake after that BB complex.

How do you find hang cleans?

well I wouldn't go so far as to say I am challenging for honours of the crazy workout stake, but these are the highest intensity workouts I have personally done yet, but thanks nonetheless.

the hang cleans are awesome, I am really like that movement. out of all the movements I do in the complex, I'd almost have to say they are my favourite.

Quote:

Originally Posted by PreMier

nice workout.. bet your sore tomorrow!

thanks P, and yes I was surprisingly sore yesterday, I say that because I don't get sore very often.

Scarface30 · 01-24-2008, 03:40 PM

01-24-'08
Week 3 - Lower

RDLs - RI 150
155/4
175/4
205/4,4
215/3

Lunges - RI 150
BW+70/4,4,4
BW+80/4,4*PR

Hyperextensions - RI 150
BW+25/6
BW+35/6,5,5

Calf Press - RI 90
315/4
360/4,4
405/4,4

Static Holds - RI 120
70x2/50 seconds, 42 seconds, 40 seconds

forgot to stretch.

not bad. everything was decent except for the hypers, I found it really hard to grasp the 35lb plate while doing them and my lower back was really getting stressed, so I decided to scratch the 5x4 on them and go with a 4x6.

01-16-2008, 07:54 AM	#363
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,088 Photos: 2
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-16-2008, 11:31 AM	#364
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,357 Photos: 5
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

01-17-2008, 08:58 AM	#365
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,741 Photos: 2	I'll make sure to do that next time, Sam 01-17-'08 Week 2 - Lower RDLs - RI 90 135#/10 155#/10 165#/7 kind of pissed me off because the RI between my 2nd and 3rd set was probably only about 30 seconds, it was only enough time to find some 5lb plates and add them in. my reason? some hot chick distracted me damnit! I just grabbed the 5lbers and slapped em on and went back at it. I could have definitely gotten 10 reps if it weren't for that DB Lunges - RI 90 BW+40#/10 BW+50#/9,8 Hyperextensions - RI 90 BW/10,10,10 Calf Press - RI 60 270#/10 315#/10,10 Static Holds - RI 90 70#x2/60 seconds, 45 seconds, 40 seconds stretched. thinking about getting back into jumping rope, I need some sort of cardio but as it stands right now I really have no extra time in the gym when I'm there, I either have to get to class or go home for lunch before class.
	Warning: Seismic Testing Zone 14 more victories + 61 more games + 3082 more minutes + 8 more shutouts

01-18-2008, 12:49 PM	#369
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,741 Photos: 2	01-18-'08 Week 2 - Fullbody B Squats - RI 90 135#/10 155#/8,6 WEAK! Seated Cable Rows - RI 90 90#/10 95#/10,8 DB Bench Press - RI 90 45#x2/10,9,8 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 Split Squats 60#/5 OH Press 60#/5 Hang Cleans 60#/5 RDLs 60#/5 Bentover Rows 60#/5 A) Cable Crunches 115#/10 125#/10 B) Cable Chops - RI 60 60#/7 60#/6 didn't stretch, finished late and had to run to class. so this workout was weak! my squats were horrible. I don't know why, but if I had to hazard a guess it would be because of yesterday at one point I went 6 hours without eating only for the fact that I had a class and then a lab but forgot to bring something with to eat. I am also contemplating changing the fullbody workouts around so my squats are towards the beginning of the week because this upper/fullbody/lower/fullbody is tough!
	Warning: Seismic Testing Zone 14 more victories + 61 more games + 3082 more minutes + 8 more shutouts

01-18-2008, 02:15 PM	#370
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,316	could have been a number of things...you know the saying: Some days you are the windshield, some days you are the bug. Shake it off, and get it next time.
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

01-17-2008, 02:32 PM	#366
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,118 Photos: 37	Damn those hot chicks!! lol How ya been doing Scar? I haven't had much chance to post on any one's journals lately..

01-17-2008, 04:12 PM	#367
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,995	Never, ever, ever blame the hot chicks. Looking good as usual scar.

01-18-2008, 06:01 PM	#371
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,357 Photos: 5	look at it this way, your legs wont be as sore. and as far as the "hot chick" thing, they are usually alittle slow if you know what i mean. you would have had to draw her a picture and probably lost interest half way through.
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

01-21-2008, 02:11 PM	#372
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,741 Photos: 2	thanks Burner...very true, because today went well and yeah, that is very true other half...very true indeed. 01-21-'08 Week 3 - Upper Pullups - RI 150 BW+10/4 BW+15/4 BW+20/4,3,4 Incline Uni-Lateral DB Press - RI 150 45/4 each arm 50/4,4,4,3 each arm DB Rows - RI 150 65/4,4 each arm 70/4,4,4 each arm Dips - RI 150 BW+20/4 BW+30/4 BW+40/4,4,3 Incline DB Shrugs - RI 120 2x55/6,6,6,6 stretched. so note to self: increase the weight next time - maybe. I hit all my rep goals this time while maintaining very good form, I want to keep my form the best. also had a great "warmup" today too. 10 minutes of walking...in -18 degree temperatures...-28 degrees with the wind chill! but I must say, I love the winter. I love the strength work...but hate the long and kind of awkward RIs! lol
	Warning: Seismic Testing Zone 14 more victories + 61 more games + 3082 more minutes + 8 more shutouts

01-21-2008, 02:21 PM	#373
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,118 Photos: 37	Nice wo Scar... so could you really warm up in just 10 minutes ?? -28 is too cold for me..

01-21-2008, 02:44 PM	#374
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,995	Good work Scar, you really are getting much stronger. Pulling seems to be your forte with those Rows and pullups. Dips are awesome too.

01-21-2008, 05:47 PM	#375
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,357 Photos: 5	great job on the dips and pullups. maybe someday i will do a pullup with weights.
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

01-22-2008, 03:24 PM	#379
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,741 Photos: 2	01-22-'08 Week 3 - Fullbody B Squats - RI 150 135/4 155/4 165/4,4 175/4 Seated Cable Rows - RI 150 115/4,4 125/4,4,3 DB Bench Press - RI 150 60x2/4,4,4 65x2/3,2 BB Complex - Round 1 & 2 - RI 120 Split Squat 60/5,5 OH Press 60/5,5 Hang Cleans 60/5,5 RDLs 60/5,5 Bentover Rows 60/5,5 Planks - RI 90 BW/65 seconds, 56, seconds, 50 seconds stretched.
	Warning: Seismic Testing Zone 14 more victories + 61 more games + 3082 more minutes + 8 more shutouts

01-22-2008, 04:05 PM	#380
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,995	Ouch. I think scar is starting to challenge for honours in the crazy workout stake after that BB complex. How do you find hang cleans?

01-22-2008, 06:49 PM	#381
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,088 Photos: 2	nice workout.. bet your sore tomorrow!
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-24-2008, 03:40 PM	#383
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,741 Photos: 2	01-24-'08 Week 3 - Lower RDLs - RI 150 155/4 175/4 205/4,4 215/3 Lunges - RI 150 BW+70/4,4,4 BW+80/4,4PR Hyperextensions - RI 150* BW+25/6 BW+35/6,5,5 Calf Press - RI 90 315/4 360/4,4 405/4,4 Static Holds - RI 120 70x2/50 seconds, 42 seconds, 40 seconds forgot to stretch. not bad. everything was decent except for the hypers, I found it really hard to grasp the 35lb plate while doing them and my lower back was really getting stressed, so I decided to scratch the 5x4 on them and go with a 4x6.
	Warning: Seismic Testing Zone 14 more victories + 61 more games + 3082 more minutes + 8 more shutouts