Scarface30

09-27-'07
Lower

Wide Stance Back Squats RI 120
1 set @ 135lbs/8
3 sets @ 155lbs/7,6,7

think I might up the weight a bit next time, these are finally starting to come around! yay!

RDLs RI 90
2 sets @ 135lbs/10,10
2 sets @ 155lbs/7,8

Rest-Pause Stepups RI 5 Deep Breaths
BW+40lbs/9x5x5

Calf Press Ri 60
3 sets @ 315lbs/12,12,10

Static Holds RI 60
3 sets @ 70lb DBs/50 seconds, 40 seconds, 40 seconds

stretched.
walked to school - 15 minutes.
walked home - 15 minutes.

so I realized that I can't add anymore. last lower day I said I did 405 on the calf presses, but it was still actually 315, I guess when I had the 3.5 plates on each side I took it as 4.5 plates, I really don't know why.

also I decided I am going to drop a set on each upper day with the compounds, I just find myself way to tired afterwards. on my lower day I am beat in the gym, but once I am out of there my energy goes through the roof, but it's not like that on both upper days, so I'll cut back a set.

DOMS

Solid workout!

Hah. I do the same thing, but I tend to under-calculate the weights. Some of my best gain were done out of stupidity.

SamEaston

YAY!

We should compare how much we've improved on squats at the end of the year, and do a contest next year where we set goals and see how long it takes to reach them!

Nice one kiddo!

www.extremebodybuilding.net

goob

Great job Scar. I hear you on the energy thing. When I did lower days, i used to get the most beat up doing them, but the post workout rush was immence. Great feeling.

Triple Threat

Way to keep pushing. Do you have 2.5 lb plates that you can use? A 5 lb increase might be the way to go.

Scarface30

DOMS thanks man. I also found out why I might be losing weight, and bad addition skills came into play again damnit! lol.

Sam that sounds like a very good plan I am down for that! thanks!

goob thanks dude, I love the after affect of a sweet leg workout...not the during though

TT thanks Triple! that sounds like a good idea actually, I'll have to check next time I'm in to see. if they don't I might have to go up 10lbs instead.

Scarface30

so my plan for today was to get up early, get to the gym and home in time to watch the season opener of LA vs Anaheim in London, but I woke up this morning, well pretty much this afternoon sick damnit! achey, sore throat, the chills that sort of thing so no workout for me today.

I think this is the first time I have been sick in over a year!

PreMier

it wouldnt be fair.. i have already trippled my squat in the last 8 weeks. thank god for muscle memory

P-side Inc.

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

PreMier

i started to feel the same way.. and i swear by airborne. started to take it 3-4 times a day and im already feeling much better

P-side Inc.

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

SamEaston

I swear by Zinc. Been taking it for about 2 years. Haven't been sick yet!

Anyhow, it seems a bit unfair to go on about how we're avoiding being sick while Scar is laid up in bed - so GET WELL SOON !!

www.extremebodybuilding.net

Pylon

You a fan of one of these teams, or just the reverence for opening night? By your avi, I'm guessing the latter...

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

Scarface30

lol, yeah it's the latter. Brodeur is my favourite player, all time, funny though I don't like New Jersey as a team, I can't stand their style of play. I do cheer for them, but Ottawa (not just since their run last year, but before Hossa was traded) is my team.

it's just that Brodeur in my books is friggin awesome! lol

goob

It's that time of year. Or maybe it's transmitted via this site.....that's Witch, DOMS now Scar......

Must be one of dem damn computer viruses.....

Scarface30

goob lol, fortunately I am not as sick as they are, I'm not rubbing it in or anything, I'm just glad I don't have anything worse. I was able to get to the gym today, although my nose was running a bit and doing DB rows...well, you know..

09-30-'07
Horizontal

Incline Bench Press RI 90
3 sets @ 105lbs/10,9,8

I dropped a set of these just for the fact that I was never in my rep range I wanted to be with the fourth one so I said why bother?

Supine Rows RI 90
2 sets @ BW/10,9
1 set @ BW+10lbs/10
1 set @ BW+20lbs/8

still considering dropping a set here, but my back seems to be able to take it more so then my chest

Rest-Pause DB Press RI 5 Deep Breaths
50lb DBs/9x4x3

Rest-Pause DB Rows RI 5 Deep Breaths
Left arm 55lbs/9x6x4
Right arm 55lbs/8x6x3

A) DB Curls 2 sets @ 25lbs/8,8
B) Bentover Laterals 2 sets @15lbs/8,8

Cable Crunches RI 60
2 sets @ 115lbs/12,10

walked to the gym - 15 minutes
walked home - 15 minutes

all in all I was happy with this one, even for being a tab bit under the weather. I am thinking about dropping the last set on each rest-pause, but would that defeat the purpose of a rest-pause??

Pylon

You should check out the piece that Chuck Klosterman wrote about rooting for players instead of teams, and how stupid it is to root for the same team for 20 years just because they play in your town. I think you'd sympathize.

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

Scarface30

hey man, good to see you around!

well slow down for us will ya?! lol

Pylon I'll have to look that up. from your avy I would guess your team is St Louis? might just be a lucky guess though, lol.

Pylon

That would be correct. It's been a lean couple of years, but the puckheads in these parts are totally psyched about the start of the Paul Kariya era...

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

Scarface30

yeah that was a great addition for them. with so many players on the move it's really hard to say who's gonna come out on top. I just can't wait for s few seasons when Crosby, Staal, Malkin, Whitney, Malone, and Fleury become mature as a team (everyone staying there that is) and probably being equivalent to the Oilers or Islanders of the 80s. it is definitely something to look forward to.

so for the couple of people who have their journal title in their sig, how did you get it there? whenever I tried, it showed up as the itself link...forgive me, sometimes I am computer illiterate.

Pylon

The Pens are going to be fantastic. Makes you wish Mario was still lacing them up. (Of course, he never ruled out one last comeback, did he?)

To get your link in your sig, go to the first page of your journal and copy the link. Then go edit your sig, type in what you want it to display, highlight that text, click on the hyperlink button (the Earth with the link in front) and past the link in the box. Should be good to go.

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

katt

Hey Scar! For being under the weather, that workout looked pretty good!

Scarface30

katt thanks, I think it actually did me some good as odd as it sounds

10-02-'07 - A week of strength
Vertical

Weighted Pullups RI 150
6 sets @ BW+20lbs/3,4,4,4,4,3

these have not dropped too much since summer!

Standing OH BB Press RI 150
1 set @ 80lbs/6
4 sets @ 90lbs/4,4,4,4

I was limited with this weight, could have went higher probably to 110 but they don't have am Oly bar so the wrist motion at the top just before the press on the first rep is sketchy!

Rest-Pause WG Lat Pulldowns RI 30
135lbs/4x3x3

Rest-Pause Weighted Dips RI 45
BW+35/6 x BW+60/2x1

Cable Chops RI 60
2 sets @ 65lbs/8,8

Cable Crunches RI 60
2 sets @ 115lbs/11,10

walked to and from school 15 minutes each way.
forgot shrugs and forgot to stretch AGAIN!!

so I completely underestimated myself on the weighted dips, 60lbs was a little too much. I know for the r/p I waited like 30+ seconds but I thought since it was a high intensity r/p I could extend the rest a little longer. I wasn't even sure if I could do high intensity with a rest pause

Scarface30

thanks for the explanation Pylon

Warning: Seismic Testing Zone

Pylon

Happy to be of service!

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

goob

Good workout Scar. I'm still in awe of those 115lb + cable crunches. Also Weighted dips looking good.

Archangel

Fantastic w/o's BRother Scar!!! Great job my Friend!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Scarface30

goob thanks man. they're not too impressive. take a look at PreMier's journal, he was doing them with around 180lbs I think..now that's impressive! thanks none the less though

Arch thanks alot! hope everything turns out great for you with the situation you are in! I know it will

so today is normally lower day, but remnants of my cold (funny nose, and still an annoying headache) are around. I am sort of mad at myself because my diet since the weekend as not been up to par and I am noticing a big change in energy. it doesn't help that I didn't eat for about 18 hours straight yesterday. I had a report due for a class today and I worked on it for 8 hours yesterday straight time, from 3pm til 11pm and only took a half hour break for a nap. I didn't even eat, so I am paying the price today.

I dunno why I didn't eat, I was honestly in a 'zone' and just ripped up (in a good way) my report, and just did not stop to eat. you can bitch me out, I know how dumb it was. I am going to try and get to the gym later today, then again tomorrow, then a 3 day holiday weekend, Thanksgiving. next week I am going to get back on the same diet track as before.

Warning: Seismic Testing Zone

DOMS

I feel your pain, man. I'm in the same boat.

PreMier

i have always had a pretty strong core, your doing awesome though.. keep up all the good work.

i have said it before on here and i will say it again, get some airborne and drink it 3-4x's a day. will kill the cold in no time.

P-side Inc.

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

DOMS

What is "airborne"?

PreMier

P-side Inc.

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