Warning: Seismic Testing Zone

Scarface30 · 03-08-2008, 12:11 PM

Quote:

Originally Posted by the other half

fridays are good

hope your legs feel as good tomorrow as mine do.

lol, oh my legs aren't feeling too bad - a little sore. I think I hit the nail on the head with this lower workout. my legs always seem to be "feeling it" a few days after my workouts lately. thanks OH.

Quote:

Originally Posted by goob

Awesome split squats Scar, really good. I've never done them with a bar, they sound really tough, and that sounds like a lot of weight.

thanks goob. I am really starting to like the split squats. so much core involved too. I know you work your core on back squats too, but for me it seems more so with split squats.

03-08-'08 - Upper B

A) Bench Press
135x3x6
145x5
B) Standing OH BB Press - RI 1:45
60x3x6
60x5

Dips @ BW+20lbs - RI 1:45 (+ = 10 second mini RI)
3+3+3
3+3+2

my tris were fried at this point. could not take anymore, so I just did a set of 8 at just BW. might have to drop the weight a little next time.

Medicine Ball Plyo-Pushups - RI 1:45
BWx2x8

Cardio - Jumped Rope @ Medium-High intensity
10 minutes

forgot to stretch.

walked to the gym - 20 minutes.

nadirmg · 03-08-2008, 01:09 PM

Quote:

Originally Posted by Scarface30

l
Cardio - Jumped Rope @ Medium-High intensity
10 minutes

sup, scar? just droppin' in to see what you're up to in workouts.
niiiice, that'll get your heart pumpin' huh?
btw, dips are one of my favorites!

SamEaston · 03-10-2008, 05:42 AM

That is heavy on the Split Squats mate - nice one. They are killers, huh? Especially on the inside of the thigh

GJ on the mid-term too. Nothing like a little A to brighten up your day!

Thats a heavy bench press too. Nice one

Scarface30 · 03-10-2008, 01:48 PM

Quote:

Originally Posted by nadirmg

sup, scar? just droppin' in to see what you're up to in workouts.
niiiice, that'll get your heart pumpin' huh?
btw, dips are one of my favorites!

hey man, welcome to my journal! I love jumping rope, it's a great way of doing cardio and really underrated in my opinion. dips are great too, although I had a little scare with them a while back, but everything seems to be good now.

Quote:

Originally Posted by SamEaston

That is heavy on the Split Squats mate - nice one. They are killers, huh? Especially on the inside of the thigh

GJ on the mid-term too. Nothing like a little A to brighten up your day!

Thats a heavy bench press too. Nice one

thank you ma'am. I have a new found respect for split squats. people look at me weird when I set the bar up with that weight, as though "wow he doesn't squat much" lol. my bench is no where near what it used to be, but that's why I started doing it again!

as for the midterm, it really made my day!

__________________________________________________ _____________

no workout this morning. I had my interview this afternoon and just wanted to sleep in a bit so I wouldn't go there tired. I think it went well, but it's hard to say. for part of it they gave me a piece of granite and told me to identify it (granite, come on - gimme a break! lol) and I picked out some things they said apparently no one else picked out!

Triple Threat · 03-10-2008, 04:28 PM

Quote:

Originally Posted by Scarface30

I had my interview this afternoon and just wanted to sleep in a bit so I wouldn't go there tired. I think it went well, but it's hard to say.

Good to see you got serious for the interview and didn't take it for granite.

Archangel · 03-10-2008, 06:09 PM

Lookin like a champ in here BRother Scar, glad the shoulder is ok!!!

katt · 03-11-2008, 09:16 AM

GJ on the midterm Scar!! ok, 5 degrees and sunny.. brrrrr.... I'm ready for spring now...

Scarface30 · 03-15-2008, 08:05 AM

Quote:

Originally Posted by Triple Threat

Good to see you got serious for the interview and didn't take it for granite.

nice pun TT.

Quote:

Originally Posted by Archangel

Lookin like a champ in here BRother Scar, glad the shoulder is ok!!!

thanks Arch. yeah I was happy it was nothing serious with the shoulder too.

Quote:

Originally Posted by katt

GJ on the midterm Scar!! ok, 5 degrees and sunny.. brrrrr.... I'm ready for spring now...

thanks katt, well when I said 5 degrees I meant that in Celsius not Fahrenheit! that would be a bit too cold for any "spring" like weather.

__________________________________________________ __________

so as you see, I've been a lazy piece of crap

. some things, pretty much everything but my school work, have been stressing me out and not going good the past little while - mainly with my sister. I've also had to fight off a cold which I haven't had one in a year or more. funny what stress will do to you, huh?

Archangel · 03-15-2008, 08:14 AM

Stress is no joke, relax, relate and release my Friend, enjoy the weekend!!!

SamEaston · 03-15-2008, 01:55 PM

Quote:

Originally Posted by Triple Threat

Good to see you got serious for the interview and didn't take it for granite.

That was so funny, i leaked coffee out my nose and onto my keyboard. . . ewww!

Scar - Arch is right, being stressed does funny things to you. I remember thinking that i would always be able to keep myself calm and organised and that i would never let things get on top of me, but recently i've been getting bogged down with my experiments not working, my flatmate being a dick, my diet being all over the place, not seeing my family etc etc. I know you can deal with one thing at a time, but when several things happen simultaneously, its hard to stay positive.

I came home and cried for about 20 minutes today, for no real reason, and im not a person who cries very much at all. My advice to you is deal with the things you can deal with and talk to your mates about the things that you can't deal with yourself, hopefully you'll feel a bit better then.

And of course, we're always here

Scarface30 · 03-20-2008, 02:57 PM

Arch & Sam thanks guys. things weren't so great last weekend, but I tried to relax as much as possible. I have a long weekend this weekend, and my parents are coming in Sunday for Easter supper..mmm HAM!

working on a new routine that incorporates the a Texas Method-like scheme for a 2 compounds at the beginning of the workout. actually now that I think about it, it'll be more a progressive overload...oh well, whatever I'll post it when I am finished with it. I've come to realize it's not my training that holds me back from being where I want, it's my diet...diet is a bitch!

PreMier · 03-20-2008, 03:21 PM

eat more, its almsot summer.. time to bulk lol

goob · 03-20-2008, 03:26 PM

Quote:

Originally Posted by Scarface30

Arch & Sam thanks guys. things weren't so great last weekend, but I tried to relax as much as possible. I have a long weekend this weekend, and my parents are coming in Sunday for Easter supper..mmm HAM!

working on a new routine that incorporates the a Texas Method-like scheme for a 2 compounds at the beginning of the workout. actually now that I think about it, it'll be more a progressive overload...oh well, whatever I'll post it when I am finished with it. I've come to realize it's not my training that holds me back from being where I want, it's my diet...diet is a bitch!

Go for the full 4 compounds scar.... Come on man, thats what the routine says. You won't regret it. I've been doing that for a while, and it pays off. Plus it would be cool if you did it, as well as as me n Gaz.

nadirmg · 03-20-2008, 05:56 PM

Quote:

Originally Posted by Scarface30

Arch & Sam thanks guys. things weren't so great last weekend, but I tried to relax as much as possible. I have a long weekend this weekend, and my parents are coming in Sunday for Easter supper..mmm HAM!

wb, scar

enjoy that ham!

vortrit · 03-20-2008, 05:57 PM

It looks like your workouts are going great. Keep up the good work!

Scarface30 · 03-20-2008, 06:37 PM

Quote:

Originally Posted by goob

Go for the full 4 compounds scar.... Come on man, thats what the routine says. You won't regret it. I've been doing that for a while, and it pays off. Plus it would be cool if you did it, as well as as me n Gaz.

oh I plan on doing 4 compounds. just that for 2 of them I am going to some something similar to the Texas method, and for the other 2 I am going to do something alittle higher in volume.

I realize I go through routines faster than a prostitute goes through panties (is that very goob-like? I was trying for something goob might say lol). so here is a routine for the next few weeks, until I am able to attempt bulking again. I am going to try the lower volume-higher intensity and make some serious strength gains. still working on my routine I'll use when I bulk, this is for now:

Upper A
Weighted Pullups 5x3
Standing OH Press 5x3
Weighted Dips 3x6
DB lateral raises 2x8

Lower
Squats 5x3
RDLs 5x3
Hang Cleans 3x6
Calf Press 2x8

Upper B
Bentover BB Rows 5x3
Bench Press 5x3
Seated Cable Rows 3x6
Plyometric pushups 2x8
DB Curls 2x8

basic compounds. ol' faithfuls that never fail. if all goes well, will be starting next Monday, big assignment to work on this weekend

.

goob · 03-21-2008, 09:08 AM

Quote:

Originally Posted by Scarface30

oh I plan on doing 4 compounds. just that for 2 of them I am going to some something similar to the Texas method, and for the other 2 I am going to do something alittle higher in volume.

I realize I go through routines faster than a prostitute goes through panties (is that very goob-like? I was trying for something goob might say lol). so here is a routine for the next few weeks, until I am able to attempt bulking again. I am going to try the lower volume-higher intensity and make some serious strength gains. still working on my routine I'll use when I bulk, this is for now:

Upper A
Weighted Pullups 5x3
Standing OH Press 5x3
Weighted Dips 3x6
DB lateral raises 2x8

Lower
Squats 5x3
RDLs 5x3
Hang Cleans 3x6
Calf Press 2x8

Upper B
Bentover BB Rows 5x3
Bench Press 5x3
Seated Cable Rows 3x6
Plyometric pushups 2x8
DB Curls 2x8

basic compounds. ol' faithfuls that never fail. if all goes well, will be starting next Monday, big assignment to work on this weekend

.

Looks good, and that was quite goob-like in delivery. But if you've ever met any prostitutes, you'll realise they don't wear any pa.............er, ahem, yes, em...nice routine ,...er ...scar.

I heard somewhere that you should use opposing movements. Seems to aid recovery, and improve performance,

E.g: Bench vs BB Rows
Military Press vs Chins
Etc. One movement, followed by its opposing movement, I don't know if you will want to consider it. Might help with the madness of 4 x compounds that most of us seem to be heading towards ( Damn you Gaz, you prophet of pain).

Archangel · 03-21-2008, 05:36 PM

I like that routine my Friend, Best Wishes and I will be following along!!!

nadirmg · 03-22-2008, 01:42 PM

Quote:

Originally Posted by Scarface30

basic compounds. ol' faithfuls that never fail. if all goes well, will be starting next Monday, big assignment to work on this weekend

.

agreed. the basics are always the most solid

good luck on that assignment.

Scarface30 · 03-22-2008, 02:08 PM

Quote:

Originally Posted by goob

E.g: Bench vs BB Rows
Military Press vs Chins
Etc. One movement, followed by its opposing movement, I don't know if you will want to consider it. Might help with the madness of 4 x compounds that most of us seem to be heading towards ( Damn you Gaz, you prophet of pain).

that's what I am doing. the routine I posted above is not the one I will be following when I start to bulk again come summer (weird I know, but I find it is the easiest time for me to actually have a set scheduled time to eat so I don't forgot - unlike when I am in class). I am working on a different routine too for when I start bulking that I am going to incorporate something like the Texas method in it...I think

Quote:

Originally Posted by Archangel

I like that routine my Friend, Best Wishes and I will be following along!!!

thanks Arch. I know you'll be pushing me along the whole way!

Quote:

Originally Posted by nadirmg

agreed. the basics are always the most solid

good luck on that assignment.

thanks dude!

Scarface30 · 03-22-2008, 02:16 PM

so I decided to go into the gym today. I was sitting around this morning and felt myself getting lazy, so I decided to go to the gym and wake myself up - also stopped over to the uni and did some lab work

somewhat of a productive day!

Upper B Horizontal - 03-22-'08

Bentover BB Rows - RI 2:30
135x3x3
145x2x3

DB Bench Press - RI 2:30
60sx2x3
65sx2x3
70sx1x2
kind of made me mad, because I wanted to do bench press but both benches were taken.

Seated Cable Row - RI 1:30
115x6
120x6
125x5

Medicine Ball Plyo-Pushups - RI 1:00
BWx14
BWx12

DB Hammer Curls - RI 1:00
35sx6
40sx6

Planks - RI 1:00
BWx3 - 65 seconds, 54 seconds, 55 seconds

walked home - 20 minutes.

so, I can tell I am going to be ridiculously sore because I can feel the DOMS setting into my abs and biceps already! good workout for sure though, felt great. even though you don't get the Holy Grail of the workout with low reps - a.k.a. "the pump" - high intensity is great!

Scarface30 · 03-24-2008, 01:42 PM

Upper A Vertical - 03-24-'08

Pullups - RI 2:30
BW+20x2x3
BW+25x3x3

Standing OH BB Press - RI 2:30
70x2x3
75x3
85x3
95x3

Dips - RI 1:30
BW+25x3x6

DB Lateral Raises - RI 1:00
20sx6
25sx6

stretched.
walked to and from school - 20 minutes each way.

another good workout. I completely underestimated myself on the OH pressing, I could have started with the 90. everything up until the 95 was like a warmup which kind of made me mad, but it was the first time I've done those heavy in a while, and was testing my limit.

Archangel · 03-24-2008, 04:15 PM

Outstanding w/o's BRother Scar, your progression is going VERY well imo!!!

03-10-2008, 06:09 PM	#546
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Lookin like a champ in here BRother Scar, glad the shoulder is ok!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

03-15-2008, 08:14 AM	#549
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Stress is no joke, relax, relate and release my Friend, enjoy the weekend!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

03-20-2008, 03:21 PM	#552
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,054 Photos: 2	eat more, its almsot summer.. time to bulk lol
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

03-20-2008, 05:57 PM	#555
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,652 Blog Entries: 1 Photos: 5	It looks like your workouts are going great. Keep up the good work!
	My Journal!

03-21-2008, 05:36 PM	#558
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	I like that routine my Friend, Best Wishes and I will be following along!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

03-11-2008, 09:16 AM	#547
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,048 Photos: 37	GJ on the midterm Scar!! ok, 5 degrees and sunny.. brrrrr.... I'm ready for spring now...

03-20-2008, 02:57 PM	#551
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,674 Photos: 2	Arch & Sam thanks guys. things weren't so great last weekend, but I tried to relax as much as possible. I have a long weekend this weekend, and my parents are coming in Sunday for Easter supper..mmm HAM! working on a new routine that incorporates the a Texas Method-like scheme for a 2 compounds at the beginning of the workout. actually now that I think about it, it'll be more a progressive overload...oh well, whatever I'll post it when I am finished with it. I've come to realize it's not my training that holds me back from being where I want, it's my diet...diet is a bitch!
	Warning: Seismic Testing Zone

03-22-2008, 02:16 PM	#561
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,674 Photos: 2	so I decided to go into the gym today. I was sitting around this morning and felt myself getting lazy, so I decided to go to the gym and wake myself up - also stopped over to the uni and did some lab work somewhat of a productive day! Upper B Horizontal - 03-22-'08 Bentover BB Rows - RI 2:30 135x3x3 145x2x3 DB Bench Press - RI 2:30 60sx2x3 65sx2x3 70sx1x2 kind of made me mad, because I wanted to do bench press but both benches were taken. Seated Cable Row - RI 1:30 115x6 120x6 125x5 Medicine Ball Plyo-Pushups - RI 1:00 BWx14 BWx12 DB Hammer Curls - RI 1:00 35sx6 40sx6 Planks - RI 1:00 BWx3 - 65 seconds, 54 seconds, 55 seconds walked home - 20 minutes. so, I can tell I am going to be ridiculously sore because I can feel the DOMS setting into my abs and biceps already! good workout for sure though, felt great. even though you don't get the Holy Grail of the workout with low reps - a.k.a. "the pump" - high intensity is great! Last edited by Scarface30 : 03-22-2008 at 02:39 PM.
	Warning: Seismic Testing Zone

03-24-2008, 01:42 PM	#562
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,674 Photos: 2	Upper A Vertical - 03-24-'08 Pullups - RI 2:30 BW+20x2x3 BW+25x3x3 Standing OH BB Press - RI 2:30 70x2x3 75x3 85x3 95x3 Dips - RI 1:30 BW+25x3x6 DB Lateral Raises - RI 1:00 20sx6 25sx6 stretched. walked to and from school - 20 minutes each way. another good workout. I completely underestimated myself on the OH pressing, I could have started with the 90. everything up until the 95 was like a warmup which kind of made me mad, but it was the first time I've done those heavy in a while, and was testing my limit.
	Warning: Seismic Testing Zone

03-24-2008, 04:15 PM	#563
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Outstanding w/o's BRother Scar, your progression is going VERY well imo!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37