Warning: Seismic Testing Zone

SamEaston · 01-28-2008, 03:09 PM

Well, its all looking very serious in here!!

You're doing Split Squats now huh? What do you think of them? They really kill me, but in a good way!

Excellent weight you got going on with the Good Mornings young man! That is very tough - good on you!

Amazing DB rows there too, sheesh kebabs

Heavy or what

It's not weird to feel them in the lats if you pull them in quite low (as in towards your stomach instead of chest). I tend to do that when im getting tired.

Brilliant brilliant workouts mate. Just make sure you're eating enough cals and you'll be gaining lb's of lean muscle every week

goob · 01-28-2008, 03:42 PM

Wow, your pull day is really strong, i've said this before, but its true.

The weighted pullups are awesome, do you do wide grip?

Scarface30 · 01-28-2008, 06:22 PM

Quote:

Originally Posted by DOMS

Powerful workout, man!

thanks man

Quote:

Originally Posted by SamEaston

Well, its all looking very serious in here!!

You're doing Split Squats now huh? What do you think of them? They really kill me, but in a good way!

Excellent weight you got going on with the Good Mornings young man! That is very tough - good on you!

Amazing DB rows there too, sheesh kebabs

Heavy or what

It's not weird to feel them in the lats if you pull them in quite low (as in towards your stomach instead of chest). I tend to do that when im getting tired.

Brilliant brilliant workouts mate. Just make sure you're eating enough cals and you'll be gaining lb's of lean muscle every week

thanks Sam, yeah I don't fuck around - lol. I am really liking the split squats, almost more so than regular ones. I like em especially incorporated into the complex.

okay, that's good to know about the lats, I thought I might have been doing something wrong. and I made sure I had a decent supper with Cals, whole wheat spaghetti with meat and tomato sauce! YUM!

Quote:

Originally Posted by goob

Wow, your pull day is really strong, i've said this before, but its true.

The weighted pullups are awesome, do you do wide grip?

thanks Maestro goob. I love my pulling! -

that didn't sound good lol.

as for the dips, I am unsure. how wide is wide grip? I'd say the handles are about...20 inches apart.

Scarface30 · 01-28-2008, 06:23 PM

oh, and I forgot to write it but the 75x3 for DB rows was a PR

**Gazhole** · 01-28-2008, 06:39 PM

Nice weight!

Also, split squats are brutal so total respect there, haha. Theyre one movement that could easily reduce you to tears, especially high reps. They just kill your quads so much :-S

katt · 01-28-2008, 06:49 PM

Nice workout Scar... even without eating enough... bet that spaghetti will taste real good though!

the other half · 01-29-2008, 11:34 AM

mmmmm spaghetti

Scarface30 · 01-29-2008, 04:08 PM

Quote:

Originally Posted by Gazhole

Nice weight!

Also, split squats are brutal so total respect there, haha. Theyre one movement that could easily reduce you to tears, especially high reps. They just kill your quads so much :-S

thanks Gaz. ooohhh yyeah! split squats are tough, I only do low reps and I'm beat afterwards, I finish them and think "shit, I have to do 4 more things in this complex!"

Quote:

Originally Posted by katt

Nice workout Scar... even without eating enough... bet that spaghetti will taste real good though!

thanks katt.

the spaghetti was delicious! just a question though, is whole wheat pasta like whole wheat rice? are you getting good grains when you eat it?

Quote:

Originally Posted by the other half

mmmmm spaghetti

lol, is was super! I didn't make the sauce though, every time my parents come in for a visit mom asks "need any spaghetti sauce?" I say yes, she brings in about 4 or 5 servings and I freeze it. quick and easy meal.

Scarface30 · 01-29-2008, 04:24 PM

01-29-'08
Week 4 - Fullbody B

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

Close Grip Seated Cable Rows - RI 150

105/4
115/4
125/4
135/4,3

Back Squats - RI 150
155/4
165/4
175/4
180/4
185/4

BB Complex - Round 1 & 2 - RI 120
Split Squats 65/5,5
OH Press 65/5,5
Hang Cleans 65/5,5
RDLs 65/5,5
Bentover Rows 65/5,5

Planks - RI 90
BW/64 seconds, 55 seconds, 44 seconds

stretched.

sooooo...my cable rowing really pissed me off. I was obviously not with it today mainly for the fact when I get there I like to do squats first. back racks were taken. then I resort to the cable rows - both machines were taken. then I get to use the bench for DB press. that went over well all for the fact that when I changed from the 60s to 65s I had to fend someone off from my bench in those 15 seconds I was gone...scavengers! needless to say I started with 105 thinking it was 115, and wondered why it was so light and didn't realize it was below my weight until the second set - that's my rant for this week.

oh, and I would have done 190 on the squats if I would have already known 185x4 was my PR.

katt · 01-29-2008, 05:20 PM

Quote:

Originally Posted by Scarface30

the spaghetti was delicious! just a question though, is whole wheat pasta like whole wheat rice? are you getting good grains when you eat it?

My understanding is it's less refined, has more fiber, more beneficial..

I wouldn't sweat those rows... some days you're on it - some days you're not.. it'll be better next time.

Scarface30 · 01-31-2008, 04:06 PM

alright, that's good to know - thanks katt!

didn't workout today, went into the lab early to get a start on an assignment/lab - drawing/naming/describing fossils...NOT FUN! it's ridiculously boring.

will get to everyone's journals later tonight, and will be back in the gym tomorrow.

goob · 01-31-2008, 04:14 PM

Definately don't sweat the roes, they're pretty impressive in my book.

Good squattage scarster

Pylon · 01-31-2008, 06:36 PM

Quote:

Originally Posted by Scarface30

the spaghetti was delicious! just a question though, is whole wheat pasta like whole wheat rice?

Wheat rice? I've never heard of that. Is it a Canuck thing?

(We have whole grain rice, or brown rice...maybe it's the same....

)

the other half · 01-31-2008, 08:14 PM

rows are tough, especially if you are using really good form and pinching the shoulder blades together at the end. either way, thats a good workout you had.

Scarface30 · 01-31-2008, 08:32 PM

Quote:

Originally Posted by goob

Definately don't sweat the roes, they're pretty impressive in my book.

Good squattage scarster

thanks goobster. yeah I was mainly just mad at myself for not realizing I was 20lbs under where I wanted to be on my first set.

Quote:

Originally Posted by Pylon

Wheat rice? I've never heard of that. Is it a Canuck thing?

(We have whole grain rice, or brown rice...maybe it's the same....

)

lol, I don't know if it is a Canuck thing or not. my sister asked me the same thing because I came home and said I bought "whole wheat rice" and she questioned me saying that it can't be right but I showed her the box, and so it says "whole wheat rice."

Quote:

Originally Posted by the other half

rows are tough, especially if you are using really good form and pinching the shoulder blades together at the end. either way, thats a good workout you had.

thanks OH, yeah I pinch as hard as I can get it. funny because you see a lot of people on the rowing machine with some crazy English just using their momentum to move the weights.

Scarface30 · 01-31-2008, 08:33 PM

oops, sorry Py...I just checked again and that's my bad...it's whole GRAIN, not whole wheat.

Pylon · 01-31-2008, 08:56 PM

Quote:

Originally Posted by Scarface30

oops, sorry Py...I just checked again and that's my bad...it's whole GRAIN, not whole wheat.

Well there you go!

Can you get brown rice past there? I can get it in a couple of forms here. I like it. The Barilla plus is not bad either.

Scarface30 · 02-01-2008, 02:25 PM

02-01-'08
Week 4 - Lower

RDLs - RI 150
185/4
205/4,4
225/4
235/3*PR by 5 lbs

Lunges - RI 150
BW+80/4,4,4
BW+90/3,3*PR by 10lbs

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

Calf Press - RI 90
360/4,4
450/4,4

Static Holds - RI 120
2x75/50 seconds, 43 seconds, 41 seconds

forgot to stretch, but walked home - 20 minutes.

I almost walked out on this workout. got there and again both (my gym on has 2) squat racks were being used. one group of guys were doing squats, so cudos to them, the other guy...curls...with DBs...and the Oly bar...well that just pushed me over, I didn't mouth off at him, just grabbed my stuff and left. got to the locker room, calmed myself down, told myself I'd be more mad if I don't workout so I went back up and he was finished. so I set 2 PRs too

.

wow, second rant this week...I don't know what's gotten into me.

goob · 02-01-2008, 02:29 PM

2 PR's and hes ranting away. Disgraceful behaviour scar, are you ever happy?

Just kidding. Yeah, that must be really annoyin to find some dickhead wasting time using equipment that he has no buisness using.

Still, good work on the RDL's and PR's.

vortrit · 02-01-2008, 03:05 PM

Still doing a great job! Nice calf pressing. Nice everything!

Scarface30 · 02-02-2008, 03:45 PM

Quote:

Originally Posted by goob

2 PR's and hes ranting away. Disgraceful behaviour scar, are you ever happy?

Just kidding. Yeah, that must be really annoyin to find some dickhead wasting time using equipment that he has no buisness using.

Still, good work on the RDL's and PR's.

lol, yeah you're right goob, I should be more grateful. thanks though man, it felt great, I was definitely feeling those RDLs

Quote:

Originally Posted by vortrit

Still doing a great job! Nice calf pressing. Nice everything!

hey vort, good to see you around, and thanks!

Scarface30 · 02-02-2008, 03:46 PM

didn't get to the gym today, but I had a somewhat cardio/leg workout today. we went to Peggy's Cove, come tourist season it's a pretty popular spot, and went what we like to call here in Nova Scotia "bouldering." basically a huge spot to climb around on boulders right on the coast.

I'll post some pictures when I get them.

DOMS · 02-02-2008, 04:04 PM

Quote:

Originally Posted by Scarface30

didn't get to the gym today

I hate you!

SamEaston · 02-02-2008, 05:32 PM

Ooh, bouldering sounds like fun

Scarface30 · 02-02-2008, 07:25 PM

Quote:

Originally Posted by DOMS

I hate you!

b..but...but things seemed to be going so well...what did I do wrong?!

lol

Scarface30 · 02-02-2008, 07:29 PM

Quote:

Originally Posted by SamEaston

Ooh, bouldering sounds like fun

yeah since we really have no mountains here to climb (we have "hills" but they are a little too far away for a day thing) we go bouldering, because we have lots of coastline. actually when we were out for supper today I saw a fact that said Nova Scotia has 7440km of coastline!

here are some of the pictures, couldn't get too close for fear of dying. the rocks behind me stretched for several hundred metres in that direction, and a few kms in the other direction.

note: I am sporting quite the dirt-stache beard

SamEaston · 02-03-2008, 03:58 AM

WOW Scar - those photos are gorgeous. It must be so great being able to get out and about in the great outdoors, i bet you could walk for miles and miles without seeing another person.

Me and my mates have just booked a week in the Lake District where we went walking a couple of months ago - it's going to be amazing! Tiring, but amazing

katt · 02-03-2008, 09:13 AM

Wow, very scenic pic's Scar! How beautiful is that!

Scarface30 · 02-03-2008, 09:19 AM

Quote:

Originally Posted by goob

The weighted pullups are awesome, do you do wide grip?

shit, sorry goob. I was just reading back over the last page or so and noticed you said pullups and NOT dips. so I change my answer to yes, I do wide grip pullups.

goob · 02-03-2008, 09:24 AM

Quote:

Originally Posted by Scarface30

shit, sorry goob. I was just reading back over the last page or so and noticed you said pullups and NOT dips. so I change my answer to yes, I do wide grip pullups.

No worries. I was going to point it out, but I thought nevermind, give scar a break.

Good photos. Looks very cold and has that beauty you get with bleak, element ravaged places. You seem to love the outdoors lifestyle.

01-28-2008, 06:23 PM	#394
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	oh, and I forgot to write it but the 75x3 for DB rows was a PR Warning: Seismic Testing Zone

01-28-2008, 06:39 PM	#395
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,002 Photos: 19	Nice weight! Also, split squats are brutal so total respect there, haha. Theyre one movement that could easily reduce you to tears, especially high reps. They just kill your quads so much :-S http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

01-29-2008, 11:34 AM	#397
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,511 Photos: 6	mmmmm spaghetti "katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

01-29-2008, 04:24 PM	#399
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	01-29-'08 Week 4 - Fullbody B DB Press - RI 150 60/4,4 65/4,3,2 Close Grip Seated Cable Rows - RI 150 105/4 115/4 125/4 135/4,3 Back Squats - RI 150 155/4 165/4 175/4 180/4 185/4 BB Complex - Round 1 & 2 - RI 120 Split Squats 65/5,5 OH Press 65/5,5 Hang Cleans 65/5,5 RDLs 65/5,5 Bentover Rows 65/5,5 Planks - RI 90 BW/64 seconds, 55 seconds, 44 seconds stretched. sooooo...my cable rowing really pissed me off. I was obviously not with it today mainly for the fact when I get there I like to do squats first. back racks were taken. then I resort to the cable rows - both machines were taken. then I get to use the bench for DB press. that went over well all for the fact that when I changed from the 60s to 65s I had to fend someone off from my bench in those 15 seconds I was gone...scavengers! needless to say I started with 105 thinking it was 115, and wondered why it was so light and didn't realize it was below my weight until the second set - that's my rant for this week. oh, and I would have done 190 on the squats if I would have already known 185x4 was my PR. Warning: Seismic Testing Zone

01-31-2008, 04:06 PM	#401
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	alright, that's good to know - thanks katt! didn't workout today, went into the lab early to get a start on an assignment/lab - drawing/naming/describing fossils...NOT FUN! it's ridiculously boring. will get to everyone's journals later tonight, and will be back in the gym tomorrow. Warning: Seismic Testing Zone

01-28-2008, 03:42 PM	#392
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,999	Wow, your pull day is really strong, i've said this before, but its true. The weighted pullups are awesome, do you do wide grip?

01-28-2008, 06:49 PM	#396
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	Nice workout Scar... even without eating enough... bet that spaghetti will taste real good though!

01-31-2008, 04:14 PM	#402
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,999	Definately don't sweat the roes, they're pretty impressive in my book. Good squattage scarster

01-31-2008, 08:14 PM	#404
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,511 Photos: 6	rows are tough, especially if you are using really good form and pinching the shoulder blades together at the end. either way, thats a good workout you had. "katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

01-31-2008, 08:33 PM	#406
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	oops, sorry Py...I just checked again and that's my bad...it's whole GRAIN, not whole wheat. Warning: Seismic Testing Zone

02-01-2008, 02:25 PM	#408
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	02-01-'08 Week 4 - Lower RDLs - RI 150 185/4 205/4,4 225/4 235/3PR by 5 lbs Lunges - RI 150* BW+80/4,4,4 BW+90/3,3PR by 10lbs Hyperextensions - RI 150* BW+35/6,6,6,6 Calf Press - RI 90 360/4,4 450/4,4 Static Holds - RI 120 2x75/50 seconds, 43 seconds, 41 seconds forgot to stretch, but walked home - 20 minutes. I almost walked out on this workout. got there and again both (my gym on has 2) squat racks were being used. one group of guys were doing squats, so cudos to them, the other guy...curls...with DBs...and the Oly bar...well that just pushed me over, I didn't mouth off at him, just grabbed my stuff and left. got to the locker room, calmed myself down, told myself I'd be more mad if I don't workout so I went back up and he was finished. so I set 2 PRs too. wow, second rant this week...I don't know what's gotten into me. Warning: Seismic Testing Zone

02-01-2008, 02:29 PM	#409
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,999	2 PR's and hes ranting away. Disgraceful behaviour scar, are you ever happy? Just kidding. Yeah, that must be really annoyin to find some dickhead wasting time using equipment that he has no buisness using. Still, good work on the RDL's and PR's.

02-01-2008, 03:05 PM	#410
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,647 Photos: 5	Still doing a great job! Nice calf pressing. Nice everything! My Journal!

02-02-2008, 03:46 PM	#412
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	didn't get to the gym today, but I had a somewhat cardio/leg workout today. we went to Peggy's Cove, come tourist season it's a pretty popular spot, and went what we like to call here in Nova Scotia "bouldering." basically a huge spot to climb around on boulders right on the coast. I'll post some pictures when I get them. Warning: Seismic Testing Zone

02-03-2008, 09:13 AM	#418
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	Wow, very scenic pic's Scar! How beautiful is that!

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