Warning: Seismic Testing Zone

Scarface30 · 09-27-2007, 02:36 PM

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 · 09-27-2007, 02:41 PM

Quote:

Originally Posted by Scarface30

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

.

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 · 09-28-2007, 01:56 AM

Quote:

Originally Posted by 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!

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!

goob · 09-28-2007, 09:24 AM

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 · 09-28-2007, 10:01 AM

Quote:

Originally Posted by Scarface30

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!

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 · 09-28-2007, 11:05 AM

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 · 09-29-2007, 08:48 AM

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 · 09-29-2007, 08:51 AM

Quote:

Originally Posted by 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!

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

PreMier · 09-29-2007, 08:52 AM

Quote:

Originally Posted by 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!

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

SamEaston · 09-30-2007, 07:38 AM

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 !!

Pylon · 09-30-2007, 11:49 AM

Quote:

Originally Posted by 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!

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

Scarface30 · 09-30-2007, 12:09 PM

Quote:

Originally Posted by Pylon

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

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 · 09-30-2007, 02:28 PM

Quote:

Originally Posted by 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!

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 · 09-30-2007, 02:59 PM

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 · 09-30-2007, 06:14 PM

Quote:

Originally Posted by 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

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.

Scarface30 · 10-01-2007, 03:29 PM

Quote:

Originally Posted by PreMier

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

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 · 10-01-2007, 04:13 PM

Quote:

Originally Posted by Scarface30

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.

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...

Scarface30 · 10-01-2007, 06:06 PM

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 · 10-02-2007, 07:44 AM

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.

katt · 10-02-2007, 07:59 AM

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

Scarface30 · 10-02-2007, 03:29 PM

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 · 10-02-2007, 03:40 PM

thanks for the explanation Pylon

Pylon · 10-02-2007, 09:43 PM

Happy to be of service!

goob · 10-03-2007, 10:33 AM

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

Archangel · 10-03-2007, 03:32 PM

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

09-27-2007, 02:36 PM	#61
Scarface30 Moving Stones Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,668 Photos: 2	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com 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.

10-01-2007, 06:06 PM	#78
Scarface30 Moving Stones Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,668 Photos: 2	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.

10-02-2007, 07:44 AM	#79
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Missing...presumed having a good time Posts: 6,319 Photos: 3	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.
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton Fresh Start Journal

10-02-2007, 03:29 PM	#81
Scarface30 Moving Stones Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,668 Photos: 2	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

10-02-2007, 09:43 PM	#83
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Missing...presumed having a good time Posts: 6,319 Photos: 3	Happy to be of service!
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton Fresh Start Journal

09-28-2007, 09:24 AM	#64
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,947	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.

09-28-2007, 11:05 AM	#66
Scarface30 Moving Stones Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,668 Photos: 2	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.

09-29-2007, 08:48 AM	#67
Scarface30 Moving Stones Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,668 Photos: 2	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!

09-30-2007, 02:59 PM	#74
Scarface30 Moving Stones Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,668 Photos: 2	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??

10-02-2007, 07:59 AM	#80
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,030 Photos: 37	Hey Scar! For being under the weather, that workout looked pretty good!

10-02-2007, 03:40 PM	#82
Scarface30 Moving Stones Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,668 Photos: 2	thanks for the explanation Pylon
	Warning: Seismic Testing Zone

10-03-2007, 10:33 AM	#84
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,947	Good workout Scar. I'm still in awe of those 115lb + cable crunches. Also Weighted dips looking good.

10-03-2007, 03:32 PM	#85
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Fantastic w/o's BRother Scar!!! Great job my Friend!!!
	"I can do ALL things through Christ, who strengthens me" -