Warning: Seismic Testing Zone

DOMS · 10-04-2007, 11:53 AM

Thanks, I'm going to pick some up today after work.

Triple Threat · 10-04-2007, 11:55 AM

Airborne is good stuff, DOMS. Works everytime for me.

DOMS · 10-04-2007, 11:58 AM

I am most certainly on it. I haven't slept for more than two hours at a time, and no more than 5 hours a night, for the last ten days. I'm even taking a prescription antihistamine and decongestant.

PreMier · 10-04-2007, 12:02 PM

they have a night time one too thats cider flavored.

goob · 10-04-2007, 12:44 PM

Quote:

Originally Posted by 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

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.

Agreed. 180lb crunches are pretty amazing. I'll have to look at Premier's journal to see what other stuff he does.

Don't stress not eating. I've quite often gone without eating for 8 hours when really busy, it's not great, but sometimes you just have too much to do. Having said that, I'm not trying to put on any size/weight, so it was not as essential as it would be to a bulker.

Scarface30 · 10-04-2007, 03:27 PM

PreMier, Triple I'll have to look into some of that Airborne stuff. is it just in any drug store, over the counter type stuff?

DOMS that sucks man, hopefully you're feeling better soon!

goob yeah, hypertrophy doesn't happen with lack of food, lol. today was a much better day though.

so I did get a workout in after a heaping bowl of oatmeal, which I think I have become addicted to, and a decent nap lol.

10-04-'07
Lower

Wide Stance Back Squats RI 120
1 set @ 135lbs/8
1 set @ 155lbs/7
3 sets @ 160lbs/5,5,5

so I found some 2.5lb plates like Triple Threat had mentioned and it helped a lot! even though it was only a 5lb increase, it seemed like more.

RDLs RI 180
warmup @ 135lbs/10
3 sets @ 205lbs/3,4,4
1 set @ 225lbs/2

not quite where they were for numbers before on strength, but I wont complain.

Rest-Pause Stepups RI 45
BW+70lbs/3x2x3

Standing Claf Raises RI 60
3 sets @ 160lbs/8,8,8

Static Holds RI 60
3 sets @ 70lbsx2/50 seconds, 45 seconds, 40 seconds

quite a bit of walking today, I'd say ~50 minutes of it.
stretched.

I was very pleased with my squats today, and also with my deads. my grip work was some of the best yet even with the heavy deads

. even though hypertrophy is good and all when you gain size, you just can't beat the feeling of pushing the limit and ripping the shit outta that bar!

katt · 10-04-2007, 10:44 PM

nice workout Scar.. I've been trying to do walkouts to get myself over the whole weight issue with back squats..

also,, I love oatmeal.. with blueberries and protein powder... it's the bomb man.

Pylon · 10-05-2007, 06:29 AM

I like it with a big spoon of PB and some banana whey (or chocolate, in a pinch).

Scarface30 · 10-05-2007, 12:51 PM

Quote:

Originally Posted by katt

nice workout Scar.. I've been trying to do walkouts to get myself over the whole weight issue with back squats..

also,, I love oatmeal.. with blueberries and protein powder... it's the bomb man.

back squats are, in my opinion, the most intimidating movement...that I do at least. do you have any 2.5lb plates at your gym, and try what Triple had mentioned to me?

10-05-'07
Horizontal

Incline Bench Press RI 150
1 set @ 115lbs/7
1 set @ 135lbs/3 -

PR nonetheless
3 sets @ 125lbs/4,4,5

went up in weight a bit too fast there, even though that is technically a PR!

Weighted Supine Rows RI 150
1 set @ BW+30lbs/5
1 set @ BW+35lbs/5
3 sets @ BW+45lbs/4,4*PR,3

Rest-Pause BD Bench Press RI 30
60lbs x2/3x3x2

Rest-Pause DB Rows RI 30
Left arm @ 70lbs/5x4x3
Right arm @ 70lbs/5*PRx4x4

A) Hammer Curls
2 sets @ 35lbs/7,7
B) Bentover Laterals RI 60
3 sets @ 20lbs/5,5

Cable Chops RI 60
3 sets @ 65lbs/8,7,7

walked to and from school - 15 minutes each way

DOMS · 10-05-2007, 12:54 PM

That's a great workout, man!

IMHO, Back Squats are the king!

katt · 10-05-2007, 01:06 PM

Yeah we have 2 1/2's at our gym... I must have missed TT's suggestion... what was it?

Scarface30 · 10-05-2007, 01:12 PM

DOMS thanks man! I am starting to appreciate the back squat more and more each time, I used to find them very intimidating though!

katt I said how I wanted to get my squats stronger, and he mentioned to me that maybe just adding 2.5lb plates on either side would gradually do the trick. what problems are you having with the squats anyway?

katt · 10-05-2007, 01:22 PM

Just the initial "weight on the shoulders" freakout... P-funk suggested doing walk-outs & partials just to get used to the feel... I have to admit I'm not doing it as much as I should, but it is helping.

PreMier · 10-05-2007, 01:24 PM

nice pr's! how tall are you, weight?

Scarface30 · 10-05-2007, 01:29 PM

Quote:

Originally Posted by katt

Just the initial "weight on the shoulders" freakout... P-funk suggested doing walk-outs & partials just to get used to the feel... I have to admit I'm not doing it as much as I should, but it is helping.

ooh, okay...yeah adding extra weight wont really help the initial "weight on your shoulders" freakout lol. well keep at it! P-funk knows what he's talking about, and you said you think it is working!

PreMier thanks man! 5'6" .........weight.........................

137

...that's what I am working on though!

Scarface30 · 10-07-2007, 09:14 AM

played ball hockey for 60 minutes last night...nothing like having a sweet game of 3 on 3 bacll hockey at midnight! lol. it wasn't drunken ball hockey either, it was the only time we could book the "rink" for.

Double D · 10-07-2007, 10:12 AM

I dont like rest pauses with heavier weight. But your numbers are looking better all the time. Nice work buddy.

Archangel · 10-08-2007, 05:26 PM

Hey, I LOVE rest/pauses LOL!!!

Hope all is well BRother Scar!!!

Scarface30 · 10-08-2007, 09:26 PM

Double D yeah, rest-pause heavy sets are tough! the sweat was pouring off me more with those than with lighter weights!

Arch hey man, good to see you! everything is going as good as it can be right now! I hope the same for you!

so this weekend.. I'll just say this...Thanksgiving...yup, so back to training tomorrow, and back on track with the diet too, turkey dinners are sooo damn good though

. I did get some cardio in over the weekend though with the ball hockey and also some basketball

so it wasn't all bad.

Pylon · 10-08-2007, 09:35 PM

Thanksgiving? Now? What are you, Canadian?

Oh, wait....

goob · 10-09-2007, 09:58 AM

Quote:

Originally Posted by Scarface30

ooh, okay...yeah adding extra weight wont really help the initial "weight on your shoulders" freakout lol. well keep at it! P-funk knows what he's talking about, and you said you think it is working!

PreMier thanks man! 5'6" .........weight.........................

137

...that's what I am working on though!

Don't worry too much. I'm only 5'7(/8) and 145lb's. You can still be pretty strong and not weigh much. You're definately on the right track.
Patience young padawan.

Scarface30 · 10-09-2007, 12:01 PM

Pylon

lol, just kidding.

goob yeah, that's true. I'd like to become a bit bigger and then after that just focus all my attention on strength really, and become one strong little guy! lol

10-09-'07
Vertical

Pullups RI 75
4 sets @ BW/11,8,8,6

that strength session last week seemed to help a lot!

Standing OH BB Press RI 75
1 set @ 60lbs/10
2 sets @ 65lbs/10,8

didn't help this out too much. decided to drop the 4th set here because I wouldn't be in my rep range anyway

Rest-Pause WG Lat Pulldown RI 5 Deep Breaths
105lbs/10x4x3

Rest-Pause Dips RI 5 Deep Breaths
BW/12x6x3

DB Shrugs RI 45
2 sets @ 65lbs/10,10

Cable Crunches RI 45
1 set @ 105lbs/12
2 sets @ 115lbs/9,9

stretched.

all-in-all happy with this workout, and I needed it! after the weekend I felt like crap lol. I lowered all my RIs by 15 seconds and the sweat was pouring off me!

off to a lab now, so I'll get everyone's journals when I get out.

PreMier · 10-09-2007, 12:03 PM

nice pressing bro

Pylon · 10-09-2007, 12:43 PM

Quote:

Originally Posted by Scarface30

Pylon

lol, just kidding.

Hey, I got nothing but love for our upstairs neighbors. In fact, I claim to be a Canuck when I travel overseas. It's just easier that way.

Scarface30 · 10-10-2007, 10:25 AM

PreMier thanks man!

Pylon yeah I was just kidding. I have nothing against our neighbours downstairs either, except this one guy who lives in a large white house..hmmm: lol

goob · 10-10-2007, 10:28 AM

That's a great workout. I like your RI's on the WG Lat pulldowns. 5 deep breaths, that's got to hurt. Nice OH pressing too.

Listening to a Canadian band, Arcade Fire as I write this. Pretty unusual, but really good.

**Gazhole** · 10-10-2007, 11:50 AM

Dayum Scar!

Looking really fucking strong in here!

Good job.

Scarface30 · 10-10-2007, 04:25 PM

goob thanks man! yeah the 5 deep breaths = about a 10 second RI, fun stuff

Gazhole thanks dude! what can I say - I'm awesome! ha, just kidding

. but really though I did a week of strength and even though it was only a week, it helped out a few things quite a bit!

**Gazhole** · 10-11-2007, 10:03 AM

Getting to this stage took more than just a week, it takes dedication and patience, and you have both and thats why your results speak for themselves

Witchblade · 10-11-2007, 04:08 PM

You're doing great. I still can't grasp the idea of rest-paused step-ups. Tough shit.

10-04-2007, 12:02 PM	#94
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,959 Photos: 2	they have a night time one too thats cider flavored. P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

10-04-2007, 03:27 PM	#96
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	PreMier, Triple I'll have to look into some of that Airborne stuff. is it just in any drug store, over the counter type stuff? DOMS that sucks man, hopefully you're feeling better soon! goob yeah, hypertrophy doesn't happen with lack of food, lol. today was a much better day though. so I did get a workout in after a heaping bowl of oatmeal, which I think I have become addicted to, and a decent nap lol. 10-04-'07 Lower Wide Stance Back Squats RI 120 1 set @ 135lbs/8 1 set @ 155lbs/7 3 sets @ 160lbs/5,5,5 so I found some 2.5lb plates like Triple Threat had mentioned and it helped a lot! even though it was only a 5lb increase, it seemed like more. RDLs RI 180 warmup @ 135lbs/10 3 sets @ 205lbs/3,4,4 1 set @ 225lbs/2 not quite where they were for numbers before on strength, but I wont complain. Rest-Pause Stepups RI 45 BW+70lbs/3x2x3 Standing Claf Raises RI 60 3 sets @ 160lbs/8,8,8 Static Holds RI 60 3 sets @ 70lbsx2/50 seconds, 45 seconds, 40 seconds quite a bit of walking today, I'd say ~50 minutes of it. stretched. I was very pleased with my squats today, and also with my deads. my grip work was some of the best yet even with the heavy deads. even though hypertrophy is good and all when you gain size, you just can't beat the feeling of pushing the limit and ripping the shit outta that bar! Warning: Seismic Testing Zone

10-05-2007, 06:29 AM	#98
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,808 Photos: 3	I like it with a big spoon of PB and some banana whey (or chocolate, in a pinch). "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

10-05-2007, 01:12 PM	#102
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	DOMS thanks man! I am starting to appreciate the back squat more and more each time, I used to find them very intimidating though! katt I said how I wanted to get my squats stronger, and he mentioned to me that maybe just adding 2.5lb plates on either side would gradually do the trick. what problems are you having with the squats anyway? Warning: Seismic Testing Zone

10-05-2007, 01:24 PM	#104
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,959 Photos: 2	nice pr's! how tall are you, weight? P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

10-04-2007, 11:53 AM	#91
DOMS Metrosexual Join Date: Jul 2004 Posts: 22,092 Photos: 1	Thanks, I'm going to pick some up today after work.

10-04-2007, 11:55 AM	#92
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,401 Photos: 6	Airborne is good stuff, DOMS. Works everytime for me.

10-04-2007, 11:58 AM	#93
DOMS Metrosexual Join Date: Jul 2004 Posts: 22,092 Photos: 1	I am most certainly on it. I haven't slept for more than two hours at a time, and no more than 5 hours a night, for the last ten days. I'm even taking a prescription antihistamine and decongestant.

10-04-2007, 10:44 PM	#97
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,575 Photos: 37	nice workout Scar.. I've been trying to do walkouts to get myself over the whole weight issue with back squats.. also,, I love oatmeal.. with blueberries and protein powder... it's the bomb man.

10-05-2007, 12:54 PM	#100
DOMS Metrosexual Join Date: Jul 2004 Posts: 22,092 Photos: 1	That's a great workout, man! IMHO, Back Squats are the king!

10-05-2007, 01:06 PM	#101
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,575 Photos: 37	Yeah we have 2 1/2's at our gym... I must have missed TT's suggestion... what was it?

10-05-2007, 01:22 PM	#103
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,575 Photos: 37	Just the initial "weight on the shoulders" freakout... P-funk suggested doing walk-outs & partials just to get used to the feel... I have to admit I'm not doing it as much as I should, but it is helping.

10-07-2007, 09:14 AM	#106
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	played ball hockey for 60 minutes last night...nothing like having a sweet game of 3 on 3 bacll hockey at midnight! lol. it wasn't drunken ball hockey either, it was the only time we could book the "rink" for. Warning: Seismic Testing Zone

10-07-2007, 10:12 AM	#107
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,443 Photos: 1	I dont like rest pauses with heavier weight. But your numbers are looking better all the time. Nice work buddy.

10-08-2007, 05:26 PM	#108
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,481 Photos: 4	Hey, I LOVE rest/pauses LOL!!! Hope all is well BRother Scar!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

10-08-2007, 09:26 PM	#109
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	Double D yeah, rest-pause heavy sets are tough! the sweat was pouring off me more with those than with lighter weights! Arch hey man, good to see you! everything is going as good as it can be right now! I hope the same for you! so this weekend.. I'll just say this...Thanksgiving...yup, so back to training tomorrow, and back on track with the diet too, turkey dinners are sooo damn good though. I did get some cardio in over the weekend though with the ball hockey and also some basketball so it wasn't all bad. Warning: Seismic Testing Zone

10-08-2007, 09:35 PM	#110
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,808 Photos: 3	Thanksgiving? Now? What are you, Canadian? Oh, wait.... "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

10-09-2007, 12:01 PM	#112
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	Pylon lol, just kidding. goob yeah, that's true. I'd like to become a bit bigger and then after that just focus all my attention on strength really, and become one strong little guy! lol 10-09-'07 Vertical Pullups RI 75 4 sets @ BW/11,8,8,6 that strength session last week seemed to help a lot! Standing OH BB Press RI 75 1 set @ 60lbs/10 2 sets @ 65lbs/10,8 didn't help this out too much. decided to drop the 4th set here because I wouldn't be in my rep range anyway Rest-Pause WG Lat Pulldown RI 5 Deep Breaths 105lbs/10x4x3 Rest-Pause Dips RI 5 Deep Breaths BW/12x6x3 DB Shrugs RI 45 2 sets @ 65lbs/10,10 Cable Crunches RI 45 1 set @ 105lbs/12 2 sets @ 115lbs/9,9 stretched. all-in-all happy with this workout, and I needed it! after the weekend I felt like crap lol. I lowered all my RIs by 15 seconds and the sweat was pouring off me! off to a lab now, so I'll get everyone's journals when I get out. Warning: Seismic Testing Zone

10-09-2007, 12:03 PM	#113
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,959 Photos: 2	nice pressing bro P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

10-10-2007, 10:25 AM	#115
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	PreMier thanks man! Pylon yeah I was just kidding. I have nothing against our neighbours downstairs either, except this one guy who lives in a large white house..hmmm: lol Warning: Seismic Testing Zone

10-10-2007, 10:28 AM	#116
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,999	That's a great workout. I like your RI's on the WG Lat pulldowns. 5 deep breaths, that's got to hurt. Nice OH pressing too. Listening to a Canadian band, Arcade Fire as I write this. Pretty unusual, but really good.

10-10-2007, 11:50 AM	#117
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 7,953 Photos: 19	Dayum Scar! Looking really fucking strong in here! Good job. http://sdatrainingprograms.blogspot.com - Updated 16/05/09 ***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".

10-10-2007, 04:25 PM	#118
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	goob thanks man! yeah the 5 deep breaths = about a 10 second RI, fun stuff Gazhole thanks dude! what can I say - I'm awesome! ha, just kidding. but really though I did a week of strength and even though it was only a week, it helped out a few things quite a bit! Warning: Seismic Testing Zone

10-11-2007, 10:03 AM	#119
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 7,953 Photos: 19	Getting to this stage took more than just a week, it takes dedication and patience, and you have both and thats why your results speak for themselves http://sdatrainingprograms.blogspot.com - Updated 16/05/09 ***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".

10-11-2007, 04:08 PM	#120
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,474 Photos: 2	You're doing great. I still can't grasp the idea of rest-paused step-ups. Tough shit. My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

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