Warning: Seismic Testing Zone

Scarface30 · 05-04-2008, 06:54 PM

Quote:

Originally Posted by goob

Excellent workout. RDL's are creeping up and up. Also great work on the Hyperextentions, not easy to do and they cumulatively get worse...

thanks goobster. the RDLs are creeping up, and I am lovin' it! hypers are a lot tougher than people think, and honestly, I feel them in the glutes/hams more than I do with RDLs.

Quote:

Originally Posted by Archangel

Great w/o and those planks are fantastic, they are ALOT harder than people think!!!

thanks Arch. planks are underrated for sure!

************************************************** *

Played 2 hours of ball hockey tonight. running seemed to be a little easier this time, also had 6 or 7 goals so it was all good

I also have a question: I took the advice of either Built or KentDog (I forget who) in a thread in the training forum about RDLs. I have always wondered about my form, and after reading that knew I wasn't doing somethings right. I have always stuck my butt out, somewhat puffed out my chest, and the bar close to my body, but I have never lifted WITH my heels. the other day when I started lifting through my heels, I felt it so much more in my glutes/ham than ever before, but I also felt it a lot more (more than when I DIDN'T lift with my heels) in my lower back. I was just wondering if anyone else feels the same after doing RDLs? should I maybe check out my form again??

Scarface30 · 05-05-2008, 12:02 PM

05-05-'08 - Fullbody B

Back Squats - RI 2:00
175x5
185x5
185x5
195x5
200x4*PR

U/L Lat Pulldowns - RI 2:00
50x5
55x5
65x5
65x5
75x5*PR

DB Bench Press - RI 1:30
55sx8
55sx8
60sx7

Hang Cleans - RI 1:30
70x8
70x8
75x7

Dips
BW+15x11 r/p x5 r/p x3

Cable Crunches - RI 1:00
130x10
135x10
135x10

stretched.

I finally hit the 200lb mark on the squat and I am very pleased with it. I honestly never thought I'd come close to that when I first started squatting. all around good workout too.

nadirmg · 05-05-2008, 06:59 PM

yeaayah! check out those numbers on the squats

hang cleans are looking strong too, scar.

Triple Threat · 05-06-2008, 10:14 AM

Quote:

Originally Posted by Scarface30

Back Squats - RI 2:00
200x4*PR

You'll be squatting 2 plates soon.

countryboy · 05-06-2008, 12:10 PM

Nice job on the PR's..

Archangel · 05-06-2008, 03:59 PM

Excellent Brother Scar!!! PR and more, Great w/o!!!

goob · 05-06-2008, 04:04 PM

Good job on the PR's.. Solid stuff all around scar.

katt · 05-06-2008, 05:05 PM

Look at you! You get to 200 and you get 4 reps??? Aw ... you could have done 205 for 2...

Scarface30 · 05-06-2008, 06:22 PM

Quote:

Originally Posted by nadirmg

yeaayah! check out those numbers on the squats

hang cleans are looking strong too, scar.

thanks nadirmg. I was very happy with the squats, and also my hang cleans I thought I'd up the poundage too.

Quote:

Originally Posted by Triple Threat

You'll be squatting 2 plates soon.

thanks TT, I'm hoping I'll be squatting 2 plates soon!

Quote:

Originally Posted by countryboy

Nice job on the PR's..

thanks CB

Quote:

Originally Posted by Archangel

Excellent Brother Scar!!! PR and more, Great w/o!!!

thanks Arch!

Quote:

Originally Posted by goob

Good job on the PR's.. Solid stuff all around scar.

thanks goob, I'm trying!

Quote:

Originally Posted by katt

Look at you! You get to 200 and you get 4 reps??? Aw ... you could have done 205 for 2...

thanks katt! lol yeah I probably could have, but I'm taking little steps!

************************************************** **

so after all these recent bunch of great workouts, the affects of either squatting or deadlifting at a rather high intensity twice a week has taken it's toll, especially on my hips. when I squat I tend to use a wider stance because I am unable to get anywhere near parallel when I use a normal stance. from what I hear wide stance squats are more hip dominant, and lately I've been having trouble with my hips, mostly my left one. when I walk and hold my hand on my hip, there is a popping feeling coming from my left hip, and if I sit for extended periods it also hurts. I've started to stretch for about 15-20 minutes after all my workouts, but the feeling still persists.

this really sucks since I've been having such good improvement the past few weeks

nadirmg · 05-06-2008, 06:53 PM

Quote:

Originally Posted by katt

Look at you! You get to 200 and you get 4 reps??? Aw ... you could have done 205 for 2...

...showing her true colors again..

the other half · 05-07-2008, 10:56 AM

sweet job on the prs!!!

so about that popping noise, do you have rice crispies in your pockets?

hopefully its nothing serious, just dont over do it by lifting more just because some one said that you could have done it.

Scarface30 · 05-16-2008, 02:37 PM

haven't done the gym thing in almost 2 weeks now, and honestly I think I am in the worst shape I have ever been in. with my new job I am finding it very difficult to eat properly, BUT I will hopefully soon be back in the gym but will have to scratch my plans of bulking. I say this because I don't eat anywhere near enough to bulk, let alone probably maintain. I have (what I call very early mornings) because I have a long commute to work, so breakfast is usually weak. I am usually busy in the pit area at work, so snacks are nowhere in sight.

oh well, on the plus side, I will soon be back in the gym, for what purpose, I am still unsure...probably do some strength work.

will try to get around to everyone's journals later.

Archangel · 05-16-2008, 05:01 PM

Hey don't beat up on yourself!!! Life comes at ya fast and furious sometimes, slow down and enjoy it my Friend!!!

goob · 05-17-2008, 09:59 AM

Quote:

Originally Posted by Scarface30

haven't done the gym thing in almost 2 weeks now, and honestly I think I am in the worst shape I have ever been in. with my new job I am finding it very difficult to eat properly, BUT I will hopefully soon be back in the gym but will have to scratch my plans of bulking. I say this because I don't eat anywhere near enough to bulk, let alone probably maintain. I have (what I call very early mornings) because I have a long commute to work, so breakfast is usually weak. I am usually busy in the pit area at work, so snacks are nowhere in sight.

oh well, on the plus side, I will soon be back in the gym, for what purpose, I am still unsure...probably do some strength work.

will try to get around to everyone's journals later.

This is not good enough scar. Just not good enough, at all.

Don't sweat it, you can come back to it some other time.

Scarface30 · 05-27-2008, 05:45 PM

Random - And not the bar-style random...

RDLs
warmup - 135x10
205x5x5

Hang Cleans
85x4x5
85x4

Seated DB Press
40sx5x5

DB Rows
50x3x10

simple and to the point, trying to work myself back into it. this workout was just a concoction I will be changing a few things and adding a few things, I have 2 other fullbody workouts I am working on. feels good to be back after 3 weeks off!

Scarface30 · 05-29-2008, 06:17 PM

Another Random

Slight Incline DB Bench Press
50sx5x5

Split Squats
85x5x5

Seated Cable Rows
130x5x5

CG Pullups
BWx8 r/p x4 r/p x3

Hyperextensions
BWx3x10

Seated Calf Raises
90x3x8

decent workout, still just throwing random stuff together but I will hopefully soon have a set routine. the first time I've ever done CG pullups (palms facing me) and they are tough as shit!

I'll have to get around to everyone's journals on the weekends, because I am just not around as much during the week days.

Archangel · 05-29-2008, 09:00 PM

Good lookin w/o's Brother Scar!!! Relax my Friend, we ALL know life can be BUSY, take it one day at a time and ENJOY it my Friend!!!

katt · 05-30-2008, 09:01 AM

Scar!

SamEaston · 05-30-2008, 11:44 AM

Hey Scar mate - hows the hip holding up? I know whenever i start a low reps/heavy weight program i always end up with some little niggling injury or another. Maybe you just have to take things back to 8-12 reps and try to get everything settled back in?

Hope you're doing alright. When do you get your marks from finishing up school?

goob · 05-30-2008, 12:58 PM

Still doing well mr scar, despite the forced layoff. Hows the job going?

the other half · 05-30-2008, 06:07 PM

you didnt miss anything, we all figured that since you couldnt workout, that we would all just stop going to the gym until you got back, so thanks for coming back.

Scarface30 · 06-03-2008, 05:58 PM

Quote:

Originally Posted by Archangel

Good lookin w/o's Brother Scar!!! Relax my Friend, we ALL know life can be BUSY, take it one day at a time and ENJOY it my Friend!!!

thanks Arch, you're right though man, I just have to enjoy the ride!!

Quote:

Originally Posted by katt

Scar!

katt!

Quote:

Originally Posted by SamEaston

Hey Scar mate - hows the hip holding up? I know whenever i start a low reps/heavy weight program i always end up with some little niggling injury or another. Maybe you just have to take things back to 8-12 reps and try to get everything settled back in?

Hope you're doing alright. When do you get your marks from finishing up school?

the hip is better thanks. I am in some serious need for new orthotics so I need to get an appointment with a foot-doctor (orthopedist??) which is why I think my hip was bothering me in the first place. I am going to stick it out for now with the lower reps, I need to get some of my strength back.

I've got my marks back about a month or so ago already, pretty crazy to think another school year is already a month over! did pretty well, 3 B+s and 1 A-, so I was pumped.

how's it going with you?

Quote:

Originally Posted by goob

Still doing well mr scar, despite the forced layoff. Hows the job going?

thanks goob, forced layoffs are both good and bad in my opinion.

the job is going really well actually, I am really enjoying it, although I am the summer student, so I get the "summer student" work - move these rocks, stack these core boxes, move these samples. but I am also learning crap loads at the same time. the mine I work at mine both galena http://www.wwmm.org/immagini/1324.jpg for lead, and sphalerite for zinc. (I can't seem to find a picture of the sphalerite we mine, but it is not as cool looking as the galena). so that's your geology lesson for the day! lol

Quote:

Originally Posted by the other half

you didnt miss anything, we all figured that since you couldnt workout, that we would all just stop going to the gym until you got back, so thanks for coming back.

lol thanks OH, I was hoping someone would pick up the slack while I was gone. I owe you one!

goob · 06-04-2008, 07:48 AM

So.....what do you do with these rocks? What material are they turned into?

Scarface30 · 06-04-2008, 02:56 PM

Quote:

Originally Posted by goob

So.....what do you do with these rocks? What material are they turned into?

well, I am not part of the department that extracts the ore from the rocks, I am part of the department that finds them, and decides where we should blast to get them. but from the galena, the stuff I have the picture of they extract lead, and from the sphalerite, the stuff I don't have a picture of they extract zinc.

************************************************** *

so I know I've been slacking again, but I am looking for a new place to live next year and have a couple places to look at tonight. on an up side, geology is much more physical than one would think. today I was climbing around, what they call a "muck" pile, after the blast the pile of rocks it creates, to find some spots for the operators to haul to the mill. and combined yesterday and today I moved about 170 boxes of core. I calculated it out that each box of core is ~50 lbs depending on the rock type, so that's a shit load of weight! lol. REAL workouts will be coming shortly.

hope everyone is doing well!

05-05-2008, 06:59 PM	#663
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: hopefully TX soon Posts: 890 Photos: 7	yeaayah! check out those numbers on the squats hang cleans are looking strong too, scar.
	w/o log 5'5" - currently bulking - 145lb on 5/16 weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +30 x 5 x 5

05-06-2008, 12:10 PM	#665
countryboy Registered User Join Date: Mar 2008 Location: Connecticut Posts: 282	Nice job on the PR's..
	-Dennis

05-06-2008, 03:59 PM	#666
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Excellent Brother Scar!!! PR and more, Great w/o!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

05-07-2008, 10:56 AM	#671
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,345 Photos: 5	sweet job on the prs!!! so about that popping noise, do you have rice crispies in your pockets? hopefully its nothing serious, just dont over do it by lifting more just because some one said that you could have done it.
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

05-16-2008, 05:01 PM	#673
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Hey don't beat up on yourself!!! Life comes at ya fast and furious sometimes, slow down and enjoy it my Friend!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

05-05-2008, 12:02 PM	#662
Scarface30 Moving Stones Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,665 Photos: 2	05-05-'08 - Fullbody B Back Squats - RI 2:00 175x5 185x5 185x5 195x5 *200x4PR U/L Lat Pulldowns - RI 2:00 50x5 55x5 65x5 65x5 75x5*PR DB Bench Press - RI 1:30 55sx8 55sx8 60sx7 Hang Cleans - RI 1:30 70x8 70x8 75x7 Dips BW+15x11 r/p x5 r/p x3 Cable Crunches - RI 1:00** 130x10 135x10 135x10 stretched. I finally hit the 200lb mark on the squat and I am very pleased with it. I honestly never thought I'd come close to that when I first started squatting. all around good workout too.
	Warning: Seismic Testing Zone

05-06-2008, 04:04 PM	#667
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,934	Good job on the PR's.. Solid stuff all around scar.

05-06-2008, 05:05 PM	#668
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,025 Photos: 37	Look at you! You get to 200 and you get 4 reps??? Aw ... you could have done 205 for 2...

05-16-2008, 02:37 PM	#672
Scarface30 Moving Stones Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,665 Photos: 2	haven't done the gym thing in almost 2 weeks now, and honestly I think I am in the worst shape I have ever been in. with my new job I am finding it very difficult to eat properly, BUT I will hopefully soon be back in the gym but will have to scratch my plans of bulking. I say this because I don't eat anywhere near enough to bulk, let alone probably maintain. I have (what I call very early mornings) because I have a long commute to work, so breakfast is usually weak. I am usually busy in the pit area at work, so snacks are nowhere in sight. oh well, on the plus side, I will soon be back in the gym, for what purpose, I am still unsure...probably do some strength work. will try to get around to everyone's journals later.
	Warning: Seismic Testing Zone

05-27-2008, 05:45 PM	#675
Scarface30 Moving Stones Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,665 Photos: 2	Random - And not the bar-style random... RDLs warmup - 135x10 205x5x5 Hang Cleans 85x4x5 85x4 Seated DB Press 40sx5x5 DB Rows 50x3x10 simple and to the point, trying to work myself back into it. this workout was just a concoction I will be changing a few things and adding a few things, I have 2 other fullbody workouts I am working on. feels good to be back after 3 weeks off!
	Warning: Seismic Testing Zone

05-29-2008, 06:17 PM	#676
Scarface30 Moving Stones Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,665 Photos: 2	Another Random Slight Incline DB Bench Press 50sx5x5 Split Squats 85x5x5 Seated Cable Rows 130x5x5 CG Pullups BWx8 r/p x4 r/p x3 Hyperextensions BWx3x10 Seated Calf Raises 90x3x8 decent workout, still just throwing random stuff together but I will hopefully soon have a set routine. the first time I've ever done CG pullups (palms facing me) and they are tough as shit! I'll have to get around to everyone's journals on the weekends, because I am just not around as much during the week days.
	Warning: Seismic Testing Zone

05-29-2008, 09:00 PM	#677
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Good lookin w/o's Brother Scar!!! Relax my Friend, we ALL know life can be BUSY, take it one day at a time and ENJOY it my Friend!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

05-30-2008, 09:01 AM	#678
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,025 Photos: 37	Scar!

05-30-2008, 12:58 PM	#680
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,934	Still doing well mr scar, despite the forced layoff. Hows the job going?

05-30-2008, 06:07 PM	#681
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,345 Photos: 5	you didnt miss anything, we all figured that since you couldnt workout, that we would all just stop going to the gym until you got back, so thanks for coming back.
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

06-04-2008, 07:48 AM	#683
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,934	So.....what do you do with these rocks? What material are they turned into?