Warning: Seismic Testing Zone

Scarface30 · 08-21-2009, 02:10 PM

Quote:

Originally Posted by The Monkey Man

You said "Honours", in true canadian fashion...

Eastern Canadians are supposed to be more american,
not like tea-sipping frenchies!

(JK)..

Are those hang PWR cleans, or are you dropping ATG
into the hole to catch those?
-----------------
BTW,
Are your studies in and around geology,
and is that why you dig the rock stuff so questioningly?

(if so, save your duckets, and I can show you
arounf the grand canyon...)

Billions of years of history at your cardio fingertips. -

haha, I'm no tea-sipping Frenchy, but I speak with true Canadian grammer/spelling. if you heard me talk I have an accent all my own due to where I am from in Nova Scotia, and even other people from Nova Scotia can tell where I am from by my accent, it's funny.

for my hang clean squats, I am dropping into the hole to catch them. I find I can get much lower on those than anything else.

and yes, you are exactly right. I am taking geology in school, this is my last year and am really looking forward to getting out. if you have any geology related questions I can do my best to answer them! lol

it's a MUST for me to visit the Grand Canyon someday before I die, being in geology and all that would probably count as a sin. don't be surprised if you get a message saying I'll be there and would like a tour, haha.

Quote:

Originally Posted by The Monkey Man

All the canadians I know have the silver ring.

I must not have one because I do not know what you mean by that

Scarface30 · 08-21-2009, 02:15 PM

today...

Stationary Bike
10 mins @ low to moderate intensity

Push Press - RI 2:00
95x5
105x3
105x3
110x2
110x2

RDLs - RI 2:00
185x5
185x5
205x3
225x3

Chinups - RI 2:00
BW+30x4 (3 sets)
BW+30x3

Jump Squats - RI 2:00
BW+90x4 (4 sets)

Static Holds - RI 2:00
75s - 33 seconds
75s - 24 seconds

so I think I found a way to keep the bar from rolling on my when I do the RDLs and it almost made my form better and things seemed even lighter, it was strange.

chins were decent, lower than what they were a bit ago.

jump squats are brutal but fun in a way. they get the sweat flowing easily!

Double D · 08-21-2009, 04:32 PM

Nice job buddy. You are getting stronger all the time.

Scarface30 · 08-25-2009, 01:22 PM

Quote:

Originally Posted by Malley

Nice job buddy. You are getting stronger all the time.

thanks Malley. it was definitely due to being very consistent over the entire summer, however I've seem to have hit a road block lately with starting my honours project for school, it has taken a lot of my time. I also don't like the gym I have to go to here, my school gym is much better, but until the school year starts I can't go there without a membership. HOPEFULLY get there sometime soon.

also, I'm leaving for Switzerland this Sunday so I gotta get ready for that. it's gonna be friggin sweeeeet!!

Pylon · 08-25-2009, 01:35 PM

Switz! Nice! Just for fun or what?

Triple Threat · 08-25-2009, 06:48 PM

Enjoy your trip.

Archangel · 08-25-2009, 06:59 PM

Lookin good my Friend, enjoy the trip!!!

**Gazhole** · 08-27-2009, 08:35 AM

Quote:

Originally Posted by Malley

Nice job buddy. You are getting stronger all the time.

Seconding this, looking great, man!

Enjoy the trip! Bring back a watch, some cheese, and lots of money

Scarface30 · 08-29-2009, 08:04 PM

Quote:

Originally Posted by Pylon

Switz! Nice! Just for fun or what?

thanks Py. it's kind of half and half, it's a field trip, but also the professor going with us said he has some touristy stuff planned out for a few days too, so it'll hopefully be a good time.

Quote:

Originally Posted by Triple Threat

Enjoy your trip.

Quote:

Originally Posted by Archangel

Lookin good my Friend, enjoy the trip!!!

Quote:

Originally Posted by Gazhole

Seconding this, looking great, man!

Enjoy the trip! Bring back a watch, some cheese, and lots of money

thanks fellas! I plan on bringing back some chocolate hopefully, not much of a cheese-person, but chocolate..

see you guys in a few weeks!

Scarface30 · 09-11-2009, 09:44 AM

so I am back from Switzerland and it was friggin' AMAZING! I highly recommend going there if you are planning a vacation, although it is a tad pricey, it's still an awesome place.

I'll upload some pics later.

**Gazhole** · 09-11-2009, 10:05 AM

Welcome back dude!

How you feeling? Looking forward to pics!

Scarface30 · 09-12-2009, 10:09 AM

I'm still feeling a little tired, the time difference coming back was harder for me to get used to than the time change going there. also, there were a lot of late nights, especially when we were in Locarno and Zurich

. I also might add that I have a new found attraction for European girls, I don't know what it was but man, they're gorgeous! lol

pics are yet to come, I have to resize all of them to put them up on here, so once I get around to that.

yesterday I formed a new routine that I'll hopefully start next week. unfortunately my food intake was low and I lost some of the hard gained weight I put on over the summer

.

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

Workout 1
A - Power Cleans
A - Chinups
B - Dips
C - Core Work

Workout 2
A - Squats
A - Push Press
B - Supines
B - DB Snatch

Workout 3
A - RDLs
A - Bench
B - T-bar Rows
C - Grip Work

A exercises:
Warmup: 60%x3, 65%x3, 70%x3
Working: 90%x3x3

B exercises:
4x4

C exercises
3x failure

just a question about the warmup sets, do they look to be too much intensity and/or volume for warmup sets?

Double D · 09-13-2009, 12:05 AM

Your going to failure the entire workout on workout 3?

Scarface30 · 09-13-2009, 12:31 PM

Quote:

Originally Posted by Malley

Your going to failure the entire workout on workout 3?

no, I am only going to failure on the "C" exercises, so only grip and core work.

also instead of the 4x4 I meant to put 3x5.

Scarface30 · 09-13-2009, 12:34 PM

so I finally got around to resizing some pictures, and here they are.

the first 2 pictures are from the Zurich, the next 2 are from on top of a mountain in the town of Flims called Fil de Cassen, ~2700m, and the last one is of a small fort in a town called Hospenthal. the fort was built in the 1200s and was pretty cool.

Scarface30 · 09-13-2009, 12:37 PM

the first 2 pictures here are from the facility called NAGRA which is a nuclear waste disposal facility ~450m beneath a mountain, 1 of the tunnels and the second of a very large quartz vein. the third pic is of a place called Nuffenen Pass, ~2400m above sea level, with a glacier in the background. the 4th, if any of you are James Bond fans will recognize the dam from Goldeneye, and the 5th is of a glacial river close to the Italian border in a town called Shimano.

Scarface30 · 09-13-2009, 12:45 PM

in the first was our only day we traveled to Italy going through saw a pretty sweet church. the next 3 pictures are in the area of Fiesch and the Aletsch Glacier, largest glacier in the Alps, and was 3000m above sea level. the next picture is on top of a mountain called Gorgengrat, which is adjacent to the Matterhorn, 3100m.

Scarface30 · 09-13-2009, 12:51 PM

these first 2 pictures are from the top of Gorgengrat, first one of the Matterhorn which is ~4600m high, the second is looking down into the valley at the town we stayed in called Zermatt, which had absolutely no gas powered vehicles, it was pretty cool. the 3rd is of the Matterhorn at around 6:30am, and the fourth is our last day as we drove back to Zurich and stopped in a town called Ovrunnaz in western Switzerland.

yellowmoomba · 09-13-2009, 08:21 PM

Great pics.....Did you get down to Lugano? I've been to Zurich 7 times (for work) over the last three years. It's a nice town.

Double D · 09-14-2009, 07:28 PM

THose pictures are awesome.

**Gazhole** · 09-23-2009, 02:59 AM

Woah, spectacular views in that last set

Really good photos, man! What camera gear are you using?

Scarface30 · 09-28-2009, 04:28 PM

soooooooooo... after an incredibly hectic last few weeks of getting back into school, while getting used to 6 classes

back at it today.. finally..

Hang Clean Squats RI 1:00-2:00
75x5 (warmup)
85x4 (warmup)
85x3 (warmup)
95x3x3

REALLY overestimated my warmup sets on this, have to lower those a bit.

Chinups RI 1:00-2:00
BWx5 (warmup)
BWx4 (warmup)
BWx3 (warmup)
+20x3x3

Dips RI 1:00-2:00
+20x3x5

Cable Crunches RI 1:00
135x10
135x8
135x8

so the hang clean squats killed me. not to mention my %'s were way off for warm sets

.

other than that, and the fact that my overall strength is down, it felt awesome to get back in the gym again!

Scarface30 · 09-28-2009, 04:32 PM

Quote:

Originally Posted by yellowmoomba

Great pics.....Did you get down to Lugano? I've been to Zurich 7 times (for work) over the last three years. It's a nice town.

7 times? nice. Zurich is an awesome city.

We didn't get to Lugano? where is that?

Quote:

Originally Posted by Malley

THose pictures are awesome.

thanks man. I highly recommend taking the wife there sometime, gorgeous country!

Quote:

Originally Posted by Gazhole

Woah, spectacular views in that last set

Really good photos, man! What camera gear are you using?

thanks Gaz. 3100m was an awesome feeling, it makes you feel incredibly small being close to the mountains, up that high.

the camera I am using is this one http://supremeva.com/wp-content/uplo...0_is_front.jpg, a point and shoot Canon Powershot. it's an excellent little camera, you can do a photostitch thing so you can take panoramic views, widescreen views.

the bad thing is that it only has 3x optical zoom.

Double D · 09-29-2009, 07:36 PM

I like that you are doing cleans. I HATE cleans.....but thats why I need to do them more often! I need a trainer who makes me do them! haha

Scarface30 · 09-30-2009, 01:18 PM

Quote:

Originally Posted by Malley

I like that you are doing cleans. I HATE cleans.....but thats why I need to do them more often! I need a trainer who makes me do them! haha

lol

do it!.. do it, c'mon do it!

well, I tried.

Scarface30 · 09-30-2009, 01:21 PM

today...

Squats - RI 1:00-2:00
135x5 (warmup)
145x4 (warmup)
135x3 (warmup)
185x3
195x3
195x3

Push Press - RI 1:00-2:00
65x5 (warmup)
65x4 (warmup)
65x3 (warmup)
95x3
95x3
105x2

DB Snatches - RI 1:30
30x5 each arm
35x5 each arm
40x5 each arm

Supine Rows - RI 1:30
+25x5
+25x5
+25x5

done like dinner after that one. man, squats started it.. DB snatches finished me off.

Scarface30 · 10-02-2009, 04:17 PM

today...

RDLs - RI 1:00-2:00
135x5 (warmup)
135x4 (warmup)
135x3 (warmup)
185x3
195x3
205x3

Bench Press - RI 1:00-2:00
95x5 (warmup)
95x4 (warmup)
95x3 (warmup)
135x3
145x3
155x3

T-Bar Rows - RI 1:30
+135x3x5

Static Holds - RI 2:00
75s - 55 seconds
75s - 41 seconds
75s - 44 seconds

legs are still incredibly sore from squats on Wednesday, although it didn't hamper the RDLs.

bench was a lot better than I thought, even though it's still not great.

T-bar rows were my bread and butter as always.

Scarface30 · 10-05-2009, 03:55 PM

today...

Hang Clean Squats - RI 1:00-2:00
65x5 (warmup)
65x4 (warmup)
65x3 (warmup)
95x3
95x3
100x3

Chinups - RI 1:00-2:00
BWx5 (warmup)
BWx4 (warmup)
+20x3
+25x3
+25x3

Dips - RI 1:30
+20x2x5
+25x5

Cable Crunches - RI 1:00
135x12
135x9
145x7

added in 2 sets of seated calf raises, 135x2x4.

so I think I am going to knock a warmup set off. did it for my chins and I felt as though I could have gotten 30lbs easily.

hang cleans were better, too.

Scarface30 · 10-07-2009, 01:30 PM

today...

Squats - RI 1:00-2:00
135x5 (warmup)
135x4 (warmup)
185x3
195x2x3

Push Press - RI 1:00-2:00
65x5 (warmup)
65x4 (warmup)
95x2x3
100x3

DB Snatches - RI 1:30
35x5
40x2x5

Supines - RI 1:30
+25x2x5
+35x4

lack of energy today, but the verdict - I need to eat more! the past 2 days I've been waking up STARVING! not like, "oh I'm hungry.." but like haven't eaten all day because you're waiting for Thanksgiving supper hungry.. it was ridiculous.

squats are not going too hot, I think I am going to drop my warmups down to 115.

everything else was decent.

Scarface30 · 10-09-2009, 02:02 PM

today...

RDLs - RI 1:00-2:30
135x5 (warmup)
135x4 (warmup)
195x2x3
210x2

Bench Press - RI 1:00-2:30
95x5 (warmup)
95x4 (warmup)
145x3
155x2x3

T-bar Rows - RI 1:45
+135x2x5
+145x4

Static Holds - RI 2:00
85s - 40 seconds
85s - 31 seconds
85s - 29 seconds

decent.

going home for the weekend for Thanksgiving, yyeeaahhh!

08-21-2009, 02:15 PM	#992
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	today... Stationary Bike 10 mins @ low to moderate intensity Push Press - RI 2:00 95x5 105x3 105x3 110x2 110x2 RDLs - RI 2:00 185x5 185x5 205x3 225x3 Chinups - RI 2:00 BW+30x4 (3 sets) BW+30x3 Jump Squats - RI 2:00 BW+90x4 (4 sets) Static Holds - RI 2:00 75s - 33 seconds 75s - 24 seconds so I think I found a way to keep the bar from rolling on my when I do the RDLs and it almost made my form better and things seemed even lighter, it was strange. chins were decent, lower than what they were a bit ago. jump squats are brutal but fun in a way. they get the sweat flowing easily! Warning: Seismic Testing Zone

08-25-2009, 01:35 PM	#995
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	Switz! Nice! Just for fun or what? "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

08-25-2009, 06:59 PM	#997
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,529 Photos: 4	Lookin good my Friend, enjoy the trip!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

09-11-2009, 09:44 AM	#1000
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	so I am back from Switzerland and it was friggin' AMAZING! I highly recommend going there if you are planning a vacation, although it is a tad pricey, it's still an awesome place. I'll upload some pics later. Warning: Seismic Testing Zone

09-11-2009, 10:05 AM	#1001
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 7,999 Photos: 19	Welcome back dude! How you feeling? Looking forward to pics! 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".

08-21-2009, 04:32 PM	#993
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Nice job buddy. You are getting stronger all the time.

08-25-2009, 06:48 PM	#996
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	Enjoy your trip.

09-12-2009, 10:09 AM	#1002
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	I'm still feeling a little tired, the time difference coming back was harder for me to get used to than the time change going there. also, there were a lot of late nights, especially when we were in Locarno and Zurich. I also might add that I have a new found attraction for European girls, I don't know what it was but man, they're gorgeous! lol pics are yet to come, I have to resize all of them to put them up on here, so once I get around to that. yesterday I formed a new routine that I'll hopefully start next week. unfortunately my food intake was low and I lost some of the hard gained weight I put on over the summer. *********************************************** Workout 1 A - Power Cleans A - Chinups B - Dips C - Core Work Workout 2 A - Squats A - Push Press B - Supines B - DB Snatch Workout 3** A - RDLs A - Bench B - T-bar Rows C - Grip Work A exercises: Warmup: 60%x3, 65%x3, 70%x3 Working: 90%x3x3 B exercises: 4x4 C exercises 3x failure just a question about the warmup sets, do they look to be too much intensity and/or volume for warmup sets? Warning: Seismic Testing Zone

09-13-2009, 12:05 AM	#1003
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Your going to failure the entire workout on workout 3?

09-13-2009, 08:21 PM	#1009
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	Great pics.....Did you get down to Lugano? I've been to Zurich 7 times (for work) over the last three years. It's a nice town. 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."

09-14-2009, 07:28 PM	#1010
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	THose pictures are awesome.

09-23-2009, 02:59 AM	#1011
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 7,999 Photos: 19	Woah, spectacular views in that last set Really good photos, man! What camera gear are you using? 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".

09-28-2009, 04:28 PM	#1012
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	soooooooooo... after an incredibly hectic last few weeks of getting back into school, while getting used to 6 classes back at it today.. finally.. Hang Clean Squats RI 1:00-2:00 75x5 (warmup) 85x4 (warmup) 85x3 (warmup) 95x3x3 REALLY overestimated my warmup sets on this, have to lower those a bit. Chinups RI 1:00-2:00 BWx5 (warmup) BWx4 (warmup) BWx3 (warmup) +20x3x3 Dips RI 1:00-2:00 +20x3x5 Cable Crunches RI 1:00 135x10 135x8 135x8 so the hang clean squats killed me. not to mention my %'s were way off for warm sets. other than that, and the fact that my overall strength is down, it felt awesome to get back in the gym again! Warning: Seismic Testing Zone

09-29-2009, 07:36 PM	#1014
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	I like that you are doing cleans. I HATE cleans.....but thats why I need to do them more often! I need a trainer who makes me do them! haha

09-30-2009, 01:21 PM	#1016
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	today... Squats - RI 1:00-2:00 135x5 (warmup) 145x4 (warmup) 135x3 (warmup) 185x3 195x3 195x3 Push Press - RI 1:00-2:00 65x5 (warmup) 65x4 (warmup) 65x3 (warmup) 95x3 95x3 105x2 DB Snatches - RI 1:30 30x5 each arm 35x5 each arm 40x5 each arm Supine Rows - RI 1:30 +25x5 +25x5 +25x5 done like dinner after that one. man, squats started it.. DB snatches finished me off. Warning: Seismic Testing Zone

10-02-2009, 04:17 PM	#1017
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	today... RDLs - RI 1:00-2:00 135x5 (warmup) 135x4 (warmup) 135x3 (warmup) 185x3 195x3 205x3 Bench Press - RI 1:00-2:00 95x5 (warmup) 95x4 (warmup) 95x3 (warmup) 135x3 145x3 155x3 T-Bar Rows - RI 1:30 +135x3x5 Static Holds - RI 2:00 75s - 55 seconds 75s - 41 seconds 75s - 44 seconds legs are still incredibly sore from squats on Wednesday, although it didn't hamper the RDLs. bench was a lot better than I thought, even though it's still not great. T-bar rows were my bread and butter as always. Warning: Seismic Testing Zone

10-05-2009, 03:55 PM	#1018
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	today... Hang Clean Squats - RI 1:00-2:00 65x5 (warmup) 65x4 (warmup) 65x3 (warmup) 95x3 95x3 100x3 Chinups - RI 1:00-2:00 BWx5 (warmup) BWx4 (warmup) +20x3 +25x3 +25x3 Dips - RI 1:30 +20x2x5 +25x5 Cable Crunches - RI 1:00 135x12 135x9 145x7 added in 2 sets of seated calf raises, 135x2x4. so I think I am going to knock a warmup set off. did it for my chins and I felt as though I could have gotten 30lbs easily. hang cleans were better, too. Warning: Seismic Testing Zone

10-07-2009, 01:30 PM	#1019
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	today... Squats - RI 1:00-2:00 135x5 (warmup) 135x4 (warmup) 185x3 195x2x3 Push Press - RI 1:00-2:00 65x5 (warmup) 65x4 (warmup) 95x2x3 100x3 DB Snatches - RI 1:30 35x5 40x2x5 Supines - RI 1:30 +25x2x5 +35x4 lack of energy today, but the verdict - I need to eat more! the past 2 days I've been waking up STARVING! not like, "oh I'm hungry.." but like haven't eaten all day because you're waiting for Thanksgiving supper hungry.. it was ridiculous. squats are not going too hot, I think I am going to drop my warmups down to 115. everything else was decent. Warning: Seismic Testing Zone

10-09-2009, 02:02 PM	#1020
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	today... RDLs - RI 1:00-2:30 135x5 (warmup) 135x4 (warmup) 195x2x3 210x2 Bench Press - RI 1:00-2:30 95x5 (warmup) 95x4 (warmup) 145x3 155x2x3 T-bar Rows - RI 1:45 +135x2x5 +145x4 Static Holds - RI 2:00 85s - 40 seconds 85s - 31 seconds 85s - 29 seconds decent. going home for the weekend for Thanksgiving, yyeeaahhh! Warning: Seismic Testing Zone

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