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07-09-2009, 05:01 PM
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#931 |
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C'Nucked
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today...
Squats - RI 2:00-3:00 133x5 (warmup) 199x4 210x4 221x4 226.5x3 Pullups - RI 2:00 BWx5 +35x3 +35x3 +35x3 +39x3 +44x2 T-Bar Rows - RI 2:00 +143x3 +154x3 +165x3 +170.5x3 +170.5x3 Push Press - RI 1:30 100x6 111x5 111x5 Cable Crunches - RI 1:00 150x10 150x10 150x9 considering another week off again. I usually judge by my squats whenever I need a break and I should have nailed 226.5 for 4, and even been able to get 232 for a few, but tanked on 226.5. my gym membership runs out next week for the month anyway, so I might just take next week off. also, got another "tip" from a guy at the gym today about my T-bar rows. he was telling me I'm going to throw something out by using the baseball grip and I told him I alternate grips, and he then goes on to tell I'll hurt my wrist, and I go on to tell him I can lift more and my wrists seem stronger without using the V-grip. I appreciate the tips, but I get tired of the the guys there giving me pointers when I see what they are doing - horrible form, no compounds, all isolation shit, and never working legs. I just sometimes feel like saying, you might be bigger than me, but pound for pound I am stronger than you. but that's too cocky for my liking, lol. that's my rant for today. |
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07-20-2009, 07:49 PM
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#932 |
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C'Nucked
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after a little more than a week off I am back at it. I've put on ~12lbs over my 2 months of bulking, and unfortunately some of it is fat
 . so now I am going to give a try at cutting... never done it before. so with some help from Built's blog and a short list of good foods high in good fats from her, hopefully I can accomplish it.these next two weeks wont be exactly what I want to eat since I'm still living home for the summer and eat what mom and dad have here. hey, I'm not gonna go out and by groceries when I have them for free! from P-funk's Optimum Sport Performance forum I have taken his template, which is as follows: 3-day template Monday (high) – Upper body strength (very heavy and heavy work)/intervals or speed work Tuesday (low) – active recovery/mobility work Wednesday (high) - Lower body strength (very heavy and heavy work)/intervals Thursday (low) – active recovery/mobility work/low intensity aerobic work or off Fri (high) - Total body power training Saturday (low)- Total body conditioning (muscular endurance – can use super sets or circuit training work in the prescribed rep range) and also took some advice from his 4 week block training in setting up a program. so it looks like this: Upper Strength Weighted Chinups 4x4 Standing Single Arm DB Press 4x4 Bench Press 4x4 T-bar Rows 4x4 Lower Strength Squats 4x4 RDLs 4x4 Grip Work Power Training Jump Squats Push Press DB Snatch Intervals HIIT Sprints 60m x5 as for the mobility work, active recovery, I am not sure what that entails exactly. also, I am not sure what sort of rep range should be used for power exercises. anyone know?? so that's it for now, next week I'll have a 5x4 rep scheme, then the week after 5x5, then the week after I'll unload. |
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07-20-2009, 07:51 PM
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#933 |
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High Intensity Freak
Elite Member
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Scar, new routine looks SOLID, great lookin w/o's I see your still pushin!!! Hope all is well my Friend!!!
"I can do ALL things through Christ, who strengthens me" - Philippians 4:13
"For NOTHING is impossible with GOD" - Luke 1:37 |
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07-20-2009, 07:52 PM
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#934 |
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C'Nucked
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today...
I know this is normally a no-no, or from what I gather it's wise to do sprints AFTER you lift, but today I had to do them before, or I wouldn't have been able to do them. well, let's just say that HIIT sprints are a whole NEW world to me. they made my legs more wobbly than doing sets of heavy squats! it was also a steady, but low, incline the whole way. HIIT Sprints RI ~1:30 60m x5 ************************************************** ********************************* Chinups - RI 2:00 +31x4 +31x4 +31x4 +35x3 Single Arm Standing OH DB Press - RI 2:00 39x4 each arm 39x4 each arm 39x4 each arm 44x3 each arm Bench Press - RI 2:00 144x4 155x4 155x4 160.5x4 T-Bar Rows - RI 2:00 +143x4 +154x4 +159.5x4 +159.5x4 felt good to be back. I hope this cutting process works out. I need a protein shake now. |
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07-21-2009, 09:18 AM
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#935 |
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Registered User
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good luck with the cutting. The first week is always difficult for me, but after the second week, I'm good to go!
So you're working out every day for 2 weeks then taking the 3rd week off? Did I read that right? |
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07-23-2009, 05:06 PM
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#936 | ||
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C'Nucked
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Quote:
how are things nowadays with you? Quote:
not everyday, only 3-4 days a week. and I'll be doing that for 3 weeks, then the 4th week would be a deload week. |
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07-23-2009, 05:08 PM
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#937 |
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C'Nucked
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today...
Squats - RI 2:00-3:00 133x5 (warmup) 199x4 210x4 210x4 210x3 RDLs - RI 2:00-3:00 133x5 (warmup) 199x4 199x4 210x4 221x3 Static Holds - RI 2:30 70s - 54 seconds 80s - 32 seconds 80s - 40 seconds Calf Press - RI 1:00 352x10 352x10 done. have to start tracking my calories on FitDay, see where I stand. |
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07-23-2009, 07:42 PM
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#938 |
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C'Nucked
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so, the plan was to do HIIT sprints again tonight, but there's no way that was going to happen. made it about half way on the first set. my legs are still way to sore from Monday's sprints for that, I am surprised I got through the squats like I did. hopefully by tomorrow they'll be better.
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07-23-2009, 09:49 PM
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#939 |
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YM
Elite Member
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Good looking workout today
http://www.ironmagazineforums.com/on...-bag-work.html
"You are born small and weak... you die small and weak... how you look in between is up to you." |
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07-24-2009, 01:35 PM
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#940 | |
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C'Nucked
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Quote:
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07-24-2009, 01:41 PM
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#941 |
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C'Nucked
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today...
Stationary Bike 10 minutes @ low-moderate intensity Push Press - RI 2:00 100x6 111x4 111x4 111x4 116.5x3 Jump Squats - RI 1:30 89x4 89x4 89x4 89x4 89x4 these hurt not only the traps when I landed, but also the quads.. after the heavy squats yesterday, and the HIIT sprints a few days ago, they are still quite sore. DB Hang Snatch - RI 1:30 19x4 each arm 26x4 each arm 31x4 each arm 35x4 each arm 39x4 each arm REALLY underestimated myself on these. oh well, I'll know for next time. Modified L-Pullups - RI 1:30 BWx8 BWx6 BWx6 instead of having my legs fully extended, I looked as though I was sitting in a seat with my feet on the floor, if that makes sense, while doing the pullups. felt it in my core pretty good! so, again no HIIT today. legs are probably even more sore than yesterday, and I really don't to something high intensity and not be 100%. |
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07-24-2009, 02:25 PM
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#942 |
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YM
Elite Member
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What do you weigh? Where do you want to be?
http://www.ironmagazineforums.com/on...-bag-work.html
"You are born small and weak... you die small and weak... how you look in between is up to you." |
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07-24-2009, 06:06 PM
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#943 |
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High Intensity Freak
Elite Member
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EXCELLENT Scarface, workouts are very well put together!!! I hear ya about legs being sore, I have to go sometimes a whole week in between workouts to fully recover, keep it up my Friend, best wishes to you in your goal!!!
"I can do ALL things through Christ, who strengthens me" - Philippians 4:13
"For NOTHING is impossible with GOD" - Luke 1:37 |
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07-26-2009, 03:03 PM
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#944 | ||
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C'Nucked
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Quote:
Quote:
my legs are just today starting to feel better. |
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07-27-2009, 01:11 PM
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#945 |
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C'Nucked
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today...
Chinups - RI 2:00 +35x4 +35x4 +35x4 +35x4 +35x3 Standing Single Arm DB Press - RI 2:00 39x4 each arm 39x4 each arm 39x4 each arm 39x4 each arm 44x3 each arm Bench Press - RI 2:00 144x4 155x4 155x4 160.5x4 160.5x3 T-Bar Rows - RI 2:00 +143x4 +154x4 +154x4 +159.5x4 +159.5x3 HIIT Sprints - RI 1:00 60m x5 soooo.. sprints are by far the hardest thing I think I have ever done. my legs are still a bit sore from last week! still managed a decent 4 times, 5th time was pathetic, but I still made it through. |
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07-27-2009, 06:20 PM
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#946 |
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iwillmakeyousmelltheglove
Moderator
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Awesome workouts bro
 Sprints are ridiculously brutal on the legs, so don't worry - thats normal, haha.
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". |
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07-28-2009, 05:30 AM
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#948 |
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Squishy
Elite Member
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 nice work, scar. So those are 60 minute sprints with a minute in between, right? 
"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
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07-28-2009, 05:43 AM
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#949 | |
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iwillmakeyousmelltheglove
Moderator
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Quote:
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". |
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07-28-2009, 06:33 AM
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#950 | |
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End of the world
Elite Member
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Quote:
 Now I'm disappointed.  I thought it stood for miles.  |
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07-28-2009, 10:18 AM
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#951 |
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C'Nucked
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 yeah, I thought I'd only start off easy with 60 minutes of sprints followed by 1 minute rest interval. it was alright, but I guess I can see where you're disappointed TT. I have failed you guys, for that I am sorry lol, smartasses  haha  |
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07-29-2009, 02:09 PM
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#952 |
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C'Nucked
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today...
RDLs - RI 2:00-3:00 133x5 (warmup) 210x4 210x4 210x4 221x3 221x3 Squats - RI 2:00-3:00 133x5 (warmup) 199x4 199x4 210x4 210x4 215.5x3 Static Holds - RI 2:00 80s - 42 seconds 80s - 35 seconds 80s - 34 seconds Calf Press - RI 1:00 396x10 396x10 HIIT Sprints - RI 1:00 60m x5 sprints seem to be getting better already, probably due to the fact that it is a completely new thing to me and there is a steep learning curve, so to speak. RDLs were before squats because some guy had the squat rack. at least he was doing OH squats in it and no push presses or curls. |
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07-30-2009, 11:24 AM
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#953 | |
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End of the world
Elite Member
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Quote:
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07-31-2009, 02:15 PM
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#954 | |
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C'Nucked
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Quote:
 one can dream, right?? |
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07-31-2009, 02:20 PM
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#955 |
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C'Nucked
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today...
Stationary Bike 10 minutes @ low intensity Push Press - RI 1:30 111x3 111x3 116.5x3 122x2 122x3 DB Jump Squats - RI 1:30 +88x4 +88x4 +88x4 +88x4 +88x4 these completely wiped me out this time around. using the DBs I got a much better explosive start, which in turn, tired me out. DB Hang Snatch - RI 1:30 31x4 each arm 35x4 each arm 39x4 each arm 39x4 each arm Modified L-Pullups - RI 1:30 BWx8 BWx7 BWx6 absolutely beat. don't know what it was about today but I was sweating like I never have before. like I said, using the DBs for the jump squats allowed me to be more aggressive and not have to worry about the bar slamming down on my back when I landed, so I was able to really go at them. |
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08-03-2009, 01:28 PM
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#956 |
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C'Nucked
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today...
Chinups - RI 2:00 +35x5 +35x5 +35x5 +35x4 +35x4 Single Arm OH DB Press - RI 2:00 39x5 each arm 39x5 each arm 39x5 each arm 44x5 each arm 44x3 each arm Bench Press - RI 2:00 144x5 155x5 155x5 160.5x5 160.5x3 T-Bar Rows - RI 2:00 +143x5 +154x5 +154x5 +159.5x5 +159.5x5 done! felt very weak today on the chins, but everything else was decent. damn you caloric deficiiiiiiit!! weight is still 160, but that was after 2 meals, so probably lower than that. deload week next week. okay, so I don't get some girls today. there were these 3 girls at the gym (which I'll say, give them 4-5 years and they'll be lookers) today that I swear were only 16 maybe 17, but the girls I see around today look sooo much older, it's incredibly hard to tell how old they actually are, and that puts me in a bad situation because I am the curious type. it took me 2 or 3 glances before I finally realized "whoa! too young!" they (girls in general) seem to be 'developing' much more young, and wearing things they probably shouldn't be wearing at a gym. makes it difficult for me, and I'd assume other guys too - that's my rant for today. |
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08-03-2009, 01:44 PM
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#957 |
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iwillmakeyousmelltheglove
Moderator
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Its probably the advent of the birth control pill and ensuing popularity. That shit is like breast fertilizer.
Nice workout, dude! Overhead presses with single arm is an awesome exercise. Good to see the 5x5 rep range though, its brutal.
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". |
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08-03-2009, 06:56 PM
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#958 |
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YM
Elite Member
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Hormones they give cows -> gets into the milk -> then the girls drink it = Big Boobs
http://www.ironmagazineforums.com/on...-bag-work.html
"You are born small and weak... you die small and weak... how you look in between is up to you." |
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08-03-2009, 07:31 PM
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#959 | |
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C'Nucked
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yeah, you guys are both right. I mentioned it to my mom and she said how she heard on the news that the hormones pumped into their bodies (via from meat or BC pills) causes it.
pretty crazy to think that's what we're putting into our bodies, and causes that to happen! Quote:
OH presses with single arm are tough for sure, but I like them better than regular OH DB presses. yeah, the 5x5 was the first time I've done that in a long time, and it was tough! ************************************************** * so I ran a quick overall for the past 2 days of caloric intake on Fitday, and it averaged out to be 1841 Cals each day. not too bad I guess, I am weighing in now at 160, so my 'maintenance' would be what - ~2400 Cals? sounds good to me .. as a side note, my carbs are probably a bit too high... damn those tasty carbs! |
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08-03-2009, 10:10 PM
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#960 |
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Magical Apelikemenace
Elite Member
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I used to see this guy at my old WO club that I went to HS with...
He had this great theory that the city re-drinking water was making men weak because they can filter out fecal matter, but not horemones... So the tampons that chicks flush down the toilet, were affecting his bench... Instead of getting a britta filter or a softner system, he used to ONLY buy, gallon upon gallon of distilled water from the grocery, because there was huge amounts of estrogen and pussy-juice in the local water... NOW.... "Pussy-Juice" would only make water taste better IMO...  Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself! |
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