Gazhole

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.

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


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If you want to win the fight, say "I BELIEVE".

SamEaston

Oh, those pictures

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

www.extremebodybuilding.net

PreMier

P-side Inc.

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

the other half

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

Scarface30

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

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..

goob

Never, ever, ever blame the hot chicks.

Looking good as usual scar.

Scarface30

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?

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!

Warning: Seismic Testing Zone

Scarface30

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

Burner02

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

the other half

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

Scarface30

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

katt

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

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.

the other half

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

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!

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


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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

www.extremebodybuilding.net

Scarface30

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

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.

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!"

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

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

Warning: Seismic Testing Zone

Scarface30

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

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?

PreMier

nice workout.. bet your sore tomorrow!

P-side Inc.

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

Scarface30

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.

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

Warning: Seismic Testing Zone

Scarface30

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.

Warning: Seismic Testing Zone

goob

Bombs away old chap, you certainly sent those foxes back to the den.

Spiffing undertaking old friend.

Scarface30

lol, thanks man. I'll take that as a compliment. as for the foxes - sent them crying with their tail between their legs!

01-25-'08
Week 3 - Fullbody A

Bent Press - RI 150
35/4,4,4 each arm
40/4(right) 3(left), 4(right) 3(left)

Close Grip Lat Pulldowns - RI 150
125/4,4,4
135/3,3

Good Mornings - RI 150
95/4
105/4
115/4,4
125/4

BB Complex - 1st Round
Split Squat 60/5
OH Press 60/5
Hang Cleans 60/5
RDLs 60/5
Bentover Rows 60/5

RI 120

BB Complex - 2nd Round*PR
Split Squats 65/5
OH Press 65/5
Hang Cleans 65/5
RDLs 65/5
Bentover Rows 65/5

A) Cable Crunches
125/10,10
B) Cable Chops - RI 90
65/8,7

stretched.

very happy with this workout, found a decent way to do GMs so that they don't sit right on my spine. also kind of funny because my lat pulldowns I was doing about my own weight, so it was getting hard to start off because I could almost hang from them - AND weighed myself today, up about 3.5-4lbs from when I started.

Warning: Seismic Testing Zone

katt

Nice to see you bumped up the weights on your 2nd round of your BB complex.... I was just about to call you a wussy.....

Gazhole

Great workout dude , training seems to going well lately. Those complexes look insane.

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


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Scarface30

lol hey now! yeah I thought I could, but I figure that is as high as I am going to go for a while seeing as though my hang cleans were getting rather sloppy.

thank you sir. yeah it is going well, too bad my diet isn't really THE best, but better than it has been. I just have to keep my eye on those damn simple sugars, they are very sneaky sneaky sir.

Warning: Seismic Testing Zone

Scarface30

01-28-'08
Week 4 - Upper

Pullups - RI 150
BW+20/4,4
BW+25/4,3,3

Incline Uni-Lateral DB Press - RI 150
45/4 each arm
50/4,4 each arm
55/3, 2 each arm

DB Rows - RI 150
65/4 each arm
70/4,4 each arm
75/3,3 each arm

Dips - RI 150
BW+35/4,4
BW+45/4,3,3

Incline DB Shrugs - RI 90
2x50/6
2x55/6,6,5

stretched.

felt awesome in this workout, and was very surprised because my diet today was shit. not that I ate bad things just that I didn't really eat much at all because I was busy with a lab all afternoon. rowing - it is definitely my bread and butter, but is it weird if you feel DB rows in the lats too?

Warning: Seismic Testing Zone

DOMS

Powerful workout, man!