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10-11-2007, 05:18 PM
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#121 |
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C'Nucked
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Gaz thanks man. you're not without your patience and dedication either!
Witchblade thanks Witch. yeah when I finish of the deads, I have a decent sweat on...finish the step-ups...different story! lol how are you feeling anyway? 10-11-'07 Lower Wide Stance Back Squats RI 120 1 set @ 135lbs/8 1 set @ 155lbs/7 2 sets @ 165lbs/5,5 1 set @ 170lbs/4 these felt awesome today! getting better all the time  .RDLs RI 75 1 set @ 135lbs/10 3 sets @ 155lbs/8,8,7 so the shorter RI combined with an extra set of squats killed my deads, not nearly as strong as usual  .Rest-Pause Stepups RI 5 Deep Breaths BW+40lbs/8x6x5 Calf Press RI 45 3 sets @ 270lbs/12,12,12 Static Holds RI 60 3 sets @ 75lb DBs/50 seconds, 43 seconds, 41 seconds so I realized just today that the DBs I use for the static holds have always been 75lb ones...kinda makes me happy. stretched. ight now I am finding it very difficult to eat for gaining . I am contemplating one of two things; 1) buying a mass builder, but only taking a smaller portion so as not to overload on the Cals too much, or 2) not trying to build size right now. I am finding it so friggin hard to eat all the food I need to eat, my bookbag was full today with books and food, and it still isn't enough. probably not eating the right foods to gain, I really don't know. |
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10-12-2007, 02:14 PM
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#124 |
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C'Nucked
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I am not a big nut fan, the only nuts I eat are peanuts and they aren't really that great of a nut
 ...my diet...I can give you a rough run down of my diet, where as I don't have the exact serving sizes.Meal 1 -about 1.5 servings of oatmeal with some brown sugar, cinnamon and raisins -2 wholes eggs and 2 egg whites -small bowl of yogurt -either a glass of chocolate milk or white milk Meal 2 -sandwich (2 slices of honey cracked oat bread, 3-4 slices of shaved turkey, not the fake meat stuff, the real shaved turkey, mustard, mayo, and hotsauce) -half to 3/4 of a cup of peanuts, with some raisins and some M&Ms -Oatmeal to go bar, and All Bran bites PostWO Meal -whey protein shake (2 servings, ~45g of protein, 220Cals) -banana -yogurt Meal 3 -another sandwich to hold me over until meal 4 because I am usually doing a lab of some sort until 5 or 5:30 Meal 4a) -chicken breast with Shake n Bake coating -side of either veggies and brown rice, OR some sort of pasta and brown rice -either chocolate or white milk Meal 4b) -sometimes I have a pretty large plate of kidney beans instead of meal 'a' -chocolate or white milk Meal 5 -another protein shake with 2 servings, but with some sort of milk instead of water I know it's not the best, but it's as good as I could do...plus I am looking to put on some size, so it doesn't have to be horribly clean. |
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10-13-2007, 11:16 AM
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#125 |
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C'Nucked
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I also might add about my diet, I figure my maintenance calories are only around 2000-2100
10-13-'07 Horizontal Incline Bench Press RI 75 2 sets @ 105lbs/10,9 1 set @ 110lbs/7 Supine Rows RI 75 1 set @ BW/10 1 set @ BW+10lbs/10 1 set @ BW+20lbs/8 Rest-Pause DB Bench Press RI 5 Deep Breaths 50lb DBs/9x5x4 Rest-Pause DB Rows RI 5 Deep Breaths Left arm - 55lbs/10x5x5 Right arm - 55lbs/10x6x5 A) Hammer Curls 2 sets @ 30lb DBs/9,8 B) Bentover Laterals RI 60 2 sets @ 20lb DBs/7,7 Cable Chops RI 45 3 sets @ 65lbs/8,8,7 stretched. walked around a bit today ~35 minutes. I cut back 1 set on each of the first 2 movements in both upper days, except for the pullups. I guess in my opinion my pullups are lacking behind compared to the others, plus I have been finding myself very tired for a while after each workout, more so then normal. |
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10-14-2007, 07:24 AM
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#126 |
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Smartass anthropologist
Elite Member
Join Date: Apr 2006
Location: Anywhere, everywhere, nowhere....
Posts: 5,999
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Great work! Those cable chops sure are fun - I take you mean woodchoppers?
The Rest Pause DB bench sounds rather tough, I hear that it is very good for increasing your bench. 
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10-15-2007, 10:45 AM
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#127 |
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Nice.
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Hey mate!
170lb on Back Squats??? Good job young man, good job indeed!! |
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10-15-2007, 03:59 PM
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#128 |
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C'Nucked
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goob thanks man! yeah by cable chops, I mean woodchoppers. the DB press rest pause is tough, those last few reps are so hard to start off.
Sam welcome back! thanks a lot, yeah I have been training a little on the strength side for my squats, I am quite pleased with them actually. |
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10-15-2007, 05:30 PM
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#129 |
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High Intensity Freak
Elite Member
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Lookin Good my Friend, you liking those r/p's BRother Scar??? Great w/o's in here!!!
"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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10-16-2007, 12:04 PM
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#130 |
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C'Nucked
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Arch thanks man, and yes I am really enjoying the rest pauses, all thanks to you!
 10-16-'07 Vertical Pullups RI 75 4 sets @ BW/10,9,7,7 Standing OH BB Press RI 75 1 set @ 60lbs/10 2 sets @ 65lbs/10,9 Rest-Pause WG Lat Pulldowns RI 5 Deep Breaths 105lbs/8x6x3 Rest-Pause Dips RI 5 Deep Breaths BW/12x6x3 DB Shrugs RI 45 2 sets @ 65lb DBs/10,10 Cable Crunches RI 60 1 set @ 115lbs/12 2 sets @ 125lbs/10,9 stretched. felt good, but lately I don't have as much of a drive to get into the gym. usually I am pumped and ready for it, but the past week or so that drive has not been there .will get to everyone's journal after my lab. |
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10-16-2007, 12:07 PM
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#131 |
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Smartass anthropologist
Elite Member
Join Date: Apr 2006
Location: Anywhere, everywhere, nowhere....
Posts: 5,999
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Superb wo. Especially on the pullups. You hit the same as me on the DB shrugs, that's what I was doing too. Have you tried them unilateral, or on Hise style? Both just as effective, although with the Hise's you can pile loads of weight on.
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10-16-2007, 12:38 PM
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#132 |
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Nice.
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Nice workout Scar! Your shrugs are great. Im going for 140lb on my shrugs tomorrow too, but i use the machine cus i can't be arsed hauling the DB's off the rack.
Is that cheating? |
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10-17-2007, 10:00 AM
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#133 |
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C'Nucked
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goob thanks man. my pullups are finally getting better, aside from squats that's the other exercise I want to get better at. I really don't know, just want to
 uni-lateral sounds interesting though, and Hise shrugs, is that when you put the bar on your back like a squat but then just raise your shoulders like a shrug?Sam thanks Sam! my shrugs aren't bad, I always thought they weren't that great. no I wouldn't consider that cheating, you're still moving some sort of weight! |
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10-17-2007, 10:17 AM
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#134 |
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little guy with big hopes
Join Date: Aug 2007
Location: Illinois
Posts: 547
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very impressive scar ! hope you have better luck gaining weight man, i know how that goes. i was having trouble too. i use TrueMass now and love it, heres the facts:
3 scoops in 16oz water: 633 cals/17 fat/64 carbs/50 protein 3 scoops in 16oz skim milk: 833 cals/27 fat/86 carbs/68 protein so maybe thats not what you want exactly, but its an idea. also, have you ever considered a pre-work out supplement? something like MRI's BlackPowder, BSN's N.O Xplode, or MT's naNO vapor. they could help you get that feeling to wanna go to the gym and tear shit up, and get a great work out even when you didnt expect to get one. maybe you dont care for supplements like that though, i know some dont which is fine. obviously they arent NEEDED, but i definitely think theyre nice to have on a day when you just dont feel like youre up to working out, or feeling a bit weak or tired. anyways i will shut up, like your journal a lot so far, keep up the awesome work outs dude |
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10-18-2007, 08:10 AM
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#135 |
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C'Nucked
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thanks Delusional, and welcome to my journal!
as for the supps, I am taking (well will be when I start lifting again next week) protein mass builder, whey, and BCAAs. I am not one to take many supps though, just the straight forward kind of ones. thanks though! __________________________________________________ ____________ New Routine ...I guess! Upper A 1a) Bench Press 6/4 2a) Military Press 3/10,8,6 2b) Dips 3/10,8,6 3a) Incline Bench Press 3/10,8,6 3b) Pushups 3/10,8,6 4a) Cable Chops 2/8,8 4b) Bent Press 2/8,8 Lower A 1a) Squats 6/4 2a) Lunges 3/10,8,6 2b) 1-Legged RDLs 3/10,8,6 3a) Calf Raises 3/10,10,10 3b) Planks 3 Upper B 1a) Bentover Rows 6x4 2a) Pullups 3/10,8,6 2b) Supine Rows 3/10,8,6 3a) T-Bar Rows 3/10,8,6 3b) Stiff Arm Pulldowns 3/10,8,6 4a) DB Curls 2/8,8 4b) Incline DB Shrugs 2/8,8 Lower B 1a) Deadlifts 6x4 2a) Good Mornings 3/10,8,6 2a) Bulgarian Squats 3/10,8,6 3a) Static Holds 3 so that's my new layout, plan on doing that for 3-4 weeks and then switching it up for the heavy compounds at the beginning will change to something like 2/20, and the lighter supersets I will up the intensity and drop the volume. RIs for the supersets will be 60 seconds, and for the heavier sets, 120-150 seconds. any suggestions are welcome! I know I have 3 horizontal pulling motions, but I wanted to balance out the heavy bench with a heavy row. |
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10-18-2007, 08:43 AM
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#136 |
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little guy with big hopes
Join Date: Aug 2007
Location: Illinois
Posts: 547
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that looks like a good solid routine to me, i like it a lot. looks like itd be fun. also looks like you go to a gym huh? damn i want to do some supine rows but no way to do them here at home. 1 leg rdl's? those sound like theyd be rough, id probably hurt myself trying one haha. good luck with the new routine man.
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10-18-2007, 01:03 PM
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#137 |
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Smartass anthropologist
Elite Member
Join Date: Apr 2006
Location: Anywhere, everywhere, nowhere....
Posts: 5,999
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Routine looks excellent Scar. Well thought out and balanced. Also its good to see you introduce Bulgarian squats - if you have'nt done them before - good luck. A world of pain awaits.
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10-18-2007, 02:18 PM
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#139 |
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C'Nucked
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Delusional, goob, PreMier thanks guys, I am really looking forward to starting this one. I am going to lay off the training for the rest of the week only for the fact I hate starting halfway through a split. so I'm just going to start from the beginning next Tuesday
just finished a midterm that I am pretty sure I owned!   but for everything good comes something bad in that I also got a report I had written a few weeks ago, and did absolutely shitty on it. my conclusion: I suck at report writing ! |
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10-19-2007, 03:23 AM
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#140 |
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Nice.
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Hey! Nice one on the midterm - when do you get the results for that?
That is one nice program! Great variety too. Are you looking forward to getting started on it? I hope you get your oomph back once this program starts! |
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10-19-2007, 10:24 AM
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#141 |
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Bulk. Cut. Repeat.
Elite Member
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Nice looking workouts, and the new routine looks great.
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10-19-2007, 02:01 PM
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#142 |
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C'Nucked
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Sam thanks Sam. I am unsure of when I'll get my mark back, probably sometime next week. although I found out that I messed up on a question. it asked for 4 different formulas (formulas in geology, who woulda thought! lol) and describe them, and I only gave 3, even though I knew 4..just read it wrong damnit! oh well, can't be perfect ALL the time
 haha.vortrit hey man, welcome to my journal - thanks too! I am going to be going to the gym tonight, screw not liking starting in the middle of a split, but I wanna get back at it! |
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10-19-2007, 02:25 PM
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#143 |
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iwillmakeyousmelltheglove
Moderator
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I love the exercise selection you picked out for the new routine, it looks like itll be a lot of fun to do
 .
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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10-19-2007, 03:22 PM
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#144 | |
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Bulk. Cut. Repeat.
Elite Member
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Quote:
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10-19-2007, 07:34 PM
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#146 |
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C'Nucked
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Gaz, vortrit thanks a lot. it was fun!
katt welcome back! hope you had a good trip, and thanks! 10-19-'07 Upper B - The Umph is Back Baby! I like what Gaz and DOMS do, so I'm giving my workouts a title. Bentover Barbell Rows RI 120 1x135/4 2x145/4,4 2x155/4,3 A) Pullups 3xBW/10,7,6 B) T-Bar Rows RI 75 3x80/8,8,6 A) Supine Rows 3xBW/9,7,6 B) Stiff-arm Pulldowns RI75 3x85/8,8,6 Incline DB Shrugs RI 60 2x55/8,8 done in I'd say ~25 minutes. walked around today too ~30 minutes. so I completely over-estimated myself with all these supersets, after the heavy rows, so don't be surprised if the numbers drop a tad next time to get my range - also, superset of pullups and T-Bars  still, very happy with this routine, liking it a lot so far . decided to drop a set of the heavy at the beginning so it wont be too taxing at the end, and also dropped the curls because my biceps were feelin' it! maybe next time, still great workout. |
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10-20-2007, 08:38 AM
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#147 | |
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happy sumo
Elite Member
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Quote:
 nice rows, i start mine today 
P-side Inc.
"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B. |
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10-20-2007, 09:11 AM
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#148 | |
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little guy with big hopes
Join Date: Aug 2007
Location: Illinois
Posts: 547
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Quote:
 and did you do supersets the entire time?? |
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10-20-2007, 09:36 AM
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#150 | |
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little guy with big hopes
Join Date: Aug 2007
Location: Illinois
Posts: 547
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Quote:
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Linear Mode
