Warning: Seismic Testing Zone

goob · 10-20-2007, 05:10 PM

Awesome workout Scar! Especially the bent rows, 155 is kick ass, way better than my best efforts!

Let me know how you do when you get to bent presses, and bulgarian squats. The bent presses take a lot of balance, but even a small weight works you in other ways.

SamEaston · 10-21-2007, 08:26 AM

Quote:

Originally Posted by Scarface30

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

OUCH!

Both of these supersets look absolutely brutal! Good for you and im glad you got your mojo back!

Shame about the midterm, bloody formulas . . . . . You'll still pass, i have faith! Just read the bloody question next time!

Witchblade · 10-21-2007, 09:53 AM

Damn, I hadn't read your journal for a while and now I see how fast you've progressed! Great job!

vortrit · 10-21-2007, 01:33 PM

I bet you'll be happy to be starting the new routine. Did you start it yet?

Scarface30 · 10-21-2007, 04:24 PM

PreMier lol. thanks man!

Delusional thanks bud, I had a pretty decent sweat on that's for sure.

goob thanks goob. I was surprised with the 155, because my PR is around 165, so it hasn't gone down much from the summer.

Sam yeah, they were pretty hard. my biceps are still paining me a little bit today yet. thanks! I'll make sure I read the question next time

, I'm still happy though because I am pretty sure everything else on the midterm went very well

Witch thanks man, I have been progressing a bit, but my diet lately is what is keeping me back

. how have you been?

vortrit thanks dude. yeah that was a trial run for part of my new routine, I didn't get to the gym yesterday because I had stuff to do, and I had a field trip today.

Witchblade · 10-21-2007, 07:45 PM

I'm doing pretty good. Still suffering from mono, but way less intense. I'm slowly easing back into training, just warm-ups and stretching for the most part.

Scarface30 · 10-23-2007, 04:40 PM

sucks you're still sick, but good that it's not as bad. mono is some tough shit to kick, that is for damn sure!

10-23-'07
Upper A - Damn that fucker in the grey shirt!

Bench Press RI 120
Bar x/10
1x135/4
1x145/4
1x155/4
2x160/3,2

A) Standing OH BB Press
3x60/10,8,6
B) Dips RI 75
3xBW/9,7,6

A) Incline Bench Press
1x105/9
1x95/5
B) Pushups RI 75
2xBW/10,8

A) Cable Chops
2x65/8,8
B) Bent Press RI 60
2x15/8,8

stretched.
walked to and from school 15 minutes each way.

so 2 things made me mad today. FIRST I was no where near my goal of 3 sets of incline with 10-8-6 reps, even with only 95lbs, conclusion - switch the heavy bent over rows from Upper B, with the heavy bench on Upper A, because the heavy bench just taxed me for the rest of the workout. does that sound decent to you guys?

SECOND - my last set of incline, which would have been a third set but I didn't put it in because it was just weak

, I lowered the bar and just lost concentration and strength and dropped it on my chest. there was this stupid fucking idiot on a machine in front of me who saw me, because I looked right at him, that just sat there and let me struggle with it!! like what the fuck you stupid dip-shit?! whenever I see someone who's struggling like that I rush over to help because it can get rather dangerous. I seriously felt like kicking his ass after, I know that's a little extreme but I was pissed. same guy I see there a lot that whenever he walks by me he just gives me this look like "what the hell are you looking at?" - that's my rant for the day.

other then that, it was a good workout, but changing the heavy bench with the rows.

PreMier · 10-23-2007, 04:50 PM

keep the routine the same.. heavy bench first, then use DB's on incline next time so this doesnt happen.. really looking at this though, i think you are doing too much volume, but thats just me

vortrit · 10-23-2007, 05:17 PM

Nice looking workouts. A lot of the time I will rotate Barbell and Dumbbell for Incline and flat.

For example.

Barbell Bench
Dumbbell Incline Bench

then next time

Dumbbell Flat Bench
Barbell Incline Bench.

You get the idea, but that's just me, and I have not been real good about it lately.

goob · 10-23-2007, 05:33 PM

Aesome job Scar! How do you like Bent Presses?

Scarface30 · 10-23-2007, 07:33 PM

PreMier great idea man, I'll do that next time, thanks! I find I need to dish myself a little more volume. early this year I was doing a lower, but high rep (8-10) volume and it didn't really do much. I'm trying to get some metabolic work and at the same time, work for some hypertrophy. I'll keep that in the back of my mind though for sure.

vortrit thanks man. I'll keep that in mind too, although I'm a strict routine guy that doesn't like to change things around each week too much. thanks though, it is a really good idea

goob thanks! I have to say I really liked the bent presses, I felt it a lot in my shoulder, but also good balance is a definite key.

katt · 10-23-2007, 09:34 PM

what's a bent press?

Scarface30 · 10-24-2007, 06:37 AM

Quote:

Originally Posted by katt

what's a bent press?

I'll have to look that up when I get home from school. somewhat hard to explain in words.

goob · 10-24-2007, 07:45 AM

Glad to hear you enjoyed them scar. I dare say you could probably go heavier than 15lb's on them, but don't push it, as you can probably tell, they could be potentially destructive.

Katt: Bent Press

SamEaston · 10-24-2007, 09:56 AM

Wow - the Bent Press looks sooooooo cool! Might have to practice that one before trying it in the gym though!

katt · 10-24-2007, 10:01 AM

hmmm... that's really a different move.. I think I may have to try that one also...

The bending down part looks a little hard.. kind of like it would hurt.

goob · 10-24-2007, 10:12 AM

It's not as bad as you think, bizzarely, it was the top of my leading legs glute that gave me problems, due to the stretch. Other wise I've not hurt myself at all doing them yet (touch wood...).

Great movement, hits shoulders, lats, obliques, triceps.......a little bit dangerous though, use DB's to start.

Triple Threat · 10-24-2007, 11:42 AM

Quote:

Originally Posted by Scarface30

my last set of incline, which would have been a third set but I didn't put it in because it was just weak

, I lowered the bar and just lost concentration and strength and dropped it on my chest. there was this stupid fucking idiot on a machine in front of me who saw me, because I looked right at him, that just sat there and let me struggle with it!! like what the fuck you stupid dip-shit?!

Perhaps a 50 lb dumbbell dropped on his foot would make him see the error of his ways?

Scarface30 · 10-24-2007, 12:12 PM

goob thanks spotting me on that link! looks like you might have started something here with the bent presses, eh?

Sam, katt it's definitely worth trying for sure! I liked it a lot, everything felt decent, but I can see what goob meant when he said it could go bad!

Triple

yeah I'm sure he wouldn't think twice about not helping me, or anyone else for that matter, again! lol

so today was supposed to be Lower A, but I have just been so damn busy with school work this week, it's crazy! 3 labs, 2 midterms this week, and a major mapping project due next week, the gym might have to take a back seat to those things for a while.

Delusional · 10-24-2007, 04:17 PM

hey man. those things are more important obviously, rest up in the meantime and come back strong. good luck with all your school work, i feel sorry for you

lol. your workouts are looking good so far though ! youll get that incline bench press next time

vortrit · 10-24-2007, 07:19 PM

Quote:

Originally Posted by Scarface30

vortrit thanks man. I'll keep that in mind too, although I'm a strict routine guy that doesn't like to change things around each week too much. thanks though, it is a really good idea

I was mostly talking about second day loading stuff planned into your routine. As long as your comfortable with what your doing, and getting results, it don't really matter though.

SamEaston · 10-25-2007, 03:07 AM

Quote:

Originally Posted by Scarface30

goob
so today was supposed to be Lower A, but I have just been so damn busy with school work this week, it's crazy! 3 labs, 2 midterms this week, and a major mapping project due next week, the gym might have to take a back seat to those things for a while.

Hey Scar - school comes first, then workouts. There's nothing worse than trying to rush a training session because you're trying to get home to work. I know, i've been there!

Scarface30 · 10-25-2007, 03:58 PM

Sam yeah it sucks eh? usually what happens with me is that I don't rush my workout, and then I am crammed for time with studying lol. either way it doesn't turn out well. there is ultimate frisbee tonight and I want to play so bad, but I have my last midterm tomorrow

decisions! decisions!

I more than likely wont go, even though I want to, and everyone was like "come on..come out to frisbee tonight"

Pylon · 10-25-2007, 10:13 PM

Hey, a little study break now and then is good for you. Lets your brain reset.

Scarface30 · 10-27-2007, 01:18 PM

Pylon yeah, it also paid off dividends on the exam too!

go figure, eh?

10-27-'07
Lower A - Midterms are over, so let the ghouls come out to play!

Back Squats RI 120
1x135/4
1x155/4
1x165/4
1x170/4
1x175/4*PR

these felt very good today! I need to go up in weight where as the 175x4 was not as hard as I was expecting. very pleased with that!

A) Lunges
3xBW+40/9,7,7
B) Bent-knee Good Mornings RI 60
3xbar/9,10,9

the good mornings really hurt the back. nothing like having a bar resting right on your spine! also, that would technically be a PR because it was the first time I have ever really done them.

A) Calf Press
3x315/10,10,10
B Planks RI 45
3xBW/55sec, 55sec, 60sec

forgot to stretch.
walked to and from the gym - 15 minutes each way.

all in all I am very happy with that workout, even though it doesn't look like much I was sweating bullets!

vortrit · 10-27-2007, 02:13 PM

Nice workout. Congratulations on you PR.

They have pads I use at the gym to put on my bar for good mornings, so I never just put the bare bar right onto my back.

Triple Threat · 10-27-2007, 03:19 PM

Quote:

Originally Posted by Scarface30

[b]the good mornings really hurt the back. nothing like having a bar resting right on your spine!

Try experimenting with different bar positions. It shouldn't be hurting your back.

And good job on the PRs, too.

Archangel · 10-27-2007, 05:45 PM

Lookin Good Brother Scar, keep at it my Friend!!! Have to let my journal go for a while, things are too insane right now!!! Will be back in when I can to cheer ya on my Friend!!!

GOD speed you and yours!!!

**Gazhole** · 10-27-2007, 05:47 PM

I always hold the bar with my hands fairly close together so that my traps take most of the bar so it doesnt actually bounce of my spine.

Still an awesome workout though dude, congrats on the PR!

PreMier · 10-27-2007, 06:16 PM

yea, get bigger traps and leave the pads for the pussies!

10-21-2007, 09:53 AM	#153
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,474 Photos: 2	Damn, I hadn't read your journal for a while and now I see how fast you've progressed! Great job! My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

10-21-2007, 01:33 PM	#154
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,647 Photos: 5	I bet you'll be happy to be starting the new routine. Did you start it yet? My Journal!

10-21-2007, 04:24 PM	#155
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	PreMier lol. thanks man! Delusional thanks bud, I had a pretty decent sweat on that's for sure. goob thanks goob. I was surprised with the 155, because my PR is around 165, so it hasn't gone down much from the summer. Sam yeah, they were pretty hard. my biceps are still paining me a little bit today yet. thanks! I'll make sure I read the question next time, I'm still happy though because I am pretty sure everything else on the midterm went very well Witch thanks man, I have been progressing a bit, but my diet lately is what is keeping me back. how have you been? vortrit thanks dude. yeah that was a trial run for part of my new routine, I didn't get to the gym yesterday because I had stuff to do, and I had a field trip today. Warning: Seismic Testing Zone

10-21-2007, 07:45 PM	#156
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,474 Photos: 2	I'm doing pretty good. Still suffering from mono, but way less intense. I'm slowly easing back into training, just warm-ups and stretching for the most part. My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

10-23-2007, 04:40 PM	#157
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	sucks you're still sick, but good that it's not as bad. mono is some tough shit to kick, that is for damn sure! 10-23-'07 Upper A - Damn that fucker in the grey shirt! Bench Press RI 120 Bar x/10 1x135/4 1x145/4 1x155/4 2x160/3,2 A) Standing OH BB Press 3x60/10,8,6 B) Dips RI 75 3xBW/9,7,6 A) Incline Bench Press 1x105/9 1x95/5 B) Pushups RI 75 2xBW/10,8 A) Cable Chops 2x65/8,8 B) Bent Press RI 60 2x15/8,8 stretched. walked to and from school 15 minutes each way. so 2 things made me mad today. FIRST I was no where near my goal of 3 sets of incline with 10-8-6 reps, even with only 95lbs, conclusion - switch the heavy bent over rows from Upper B, with the heavy bench on Upper A, because the heavy bench just taxed me for the rest of the workout. does that sound decent to you guys? SECOND - my last set of incline, which would have been a third set but I didn't put it in because it was just weak, I lowered the bar and just lost concentration and strength and dropped it on my chest. there was this stupid fucking idiot on a machine in front of me who saw me, because I looked right at him, that just sat there and let me struggle with it!! like what the fuck you stupid dip-shit?! whenever I see someone who's struggling like that I rush over to help because it can get rather dangerous. I seriously felt like kicking his ass after, I know that's a little extreme but I was pissed. same guy I see there a lot that whenever he walks by me he just gives me this look like "what the hell are you looking at?" - that's my rant for the day. other then that, it was a good workout, but changing the heavy bench with the rows. Warning: Seismic Testing Zone

10-20-2007, 05:10 PM	#151
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,999	Awesome workout Scar! Especially the bent rows, 155 is kick ass, way better than my best efforts! Let me know how you do when you get to bent presses, and bulgarian squats. The bent presses take a lot of balance, but even a small weight works you in other ways.

10-23-2007, 04:50 PM	#158
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	keep the routine the same.. heavy bench first, then use DB's on incline next time so this doesnt happen.. really looking at this though, i think you are doing too much volume, but thats just me P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

10-23-2007, 05:17 PM	#159
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,647 Photos: 5	Nice looking workouts. A lot of the time I will rotate Barbell and Dumbbell for Incline and flat. For example. Barbell Bench Dumbbell Incline Bench then next time Dumbbell Flat Bench Barbell Incline Bench. You get the idea, but that's just me, and I have not been real good about it lately. My Journal!

10-23-2007, 05:33 PM	#160
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,999	Aesome job Scar! How do you like Bent Presses?

10-23-2007, 07:33 PM	#161
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	PreMier great idea man, I'll do that next time, thanks! I find I need to dish myself a little more volume. early this year I was doing a lower, but high rep (8-10) volume and it didn't really do much. I'm trying to get some metabolic work and at the same time, work for some hypertrophy. I'll keep that in the back of my mind though for sure. vortrit thanks man. I'll keep that in mind too, although I'm a strict routine guy that doesn't like to change things around each week too much. thanks though, it is a really good idea goob thanks! I have to say I really liked the bent presses, I felt it a lot in my shoulder, but also good balance is a definite key. Warning: Seismic Testing Zone

10-23-2007, 09:34 PM	#162
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	what's a bent press?

10-24-2007, 07:45 AM	#164
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,999	Glad to hear you enjoyed them scar. I dare say you could probably go heavier than 15lb's on them, but don't push it, as you can probably tell, they could be potentially destructive. Katt: Bent Press

10-24-2007, 10:01 AM	#166
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	hmmm... that's really a different move.. I think I may have to try that one also... The bending down part looks a little hard.. kind of like it would hurt.

10-24-2007, 10:12 AM	#167
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,999	It's not as bad as you think, bizzarely, it was the top of my leading legs glute that gave me problems, due to the stretch. Other wise I've not hurt myself at all doing them yet (touch wood...). Great movement, hits shoulders, lats, obliques, triceps.......a little bit dangerous though, use DB's to start.

10-24-2007, 12:12 PM	#169
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	goob thanks spotting me on that link! looks like you might have started something here with the bent presses, eh? Sam, katt it's definitely worth trying for sure! I liked it a lot, everything felt decent, but I can see what goob meant when he said it could go bad! Triple yeah I'm sure he wouldn't think twice about not helping me, or anyone else for that matter, again! lol so today was supposed to be Lower A, but I have just been so damn busy with school work this week, it's crazy! 3 labs, 2 midterms this week, and a major mapping project due next week, the gym might have to take a back seat to those things for a while. Warning: Seismic Testing Zone

10-24-2007, 04:17 PM	#170
Delusional little guy with big hopes Join Date: Aug 2007 Location: Illinois Posts: 547	hey man. those things are more important obviously, rest up in the meantime and come back strong. good luck with all your school work, i feel sorry for you lol. your workouts are looking good so far though ! youll get that incline bench press next time Gayspace www.taylorsnutrition.com

10-25-2007, 03:58 PM	#173
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	Sam yeah it sucks eh? usually what happens with me is that I don't rush my workout, and then I am crammed for time with studying lol. either way it doesn't turn out well. there is ultimate frisbee tonight and I want to play so bad, but I have my last midterm tomorrow decisions! decisions! I more than likely wont go, even though I want to, and everyone was like "come on..come out to frisbee tonight" Warning: Seismic Testing Zone

10-25-2007, 10:13 PM	#174
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	Hey, a little study break now and then is good for you. Lets your brain reset. "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

10-27-2007, 01:18 PM	#175
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	Pylon yeah, it also paid off dividends on the exam too! go figure, eh? 10-27-'07 Lower A - Midterms are over, so let the ghouls come out to play! Back Squats RI 120 1x135/4 1x155/4 1x165/4 1x170/4 1x175/4PR these felt very good today! I need to go up in weight where as the 175x4 was not as hard as I was expecting. very pleased with that! A) Lunges* 3xBW+40/9,7,7 B) Bent-knee Good Mornings RI 60 3xbar/9,10,9 the good mornings really hurt the back. nothing like having a bar resting right on your spine! also, that would technically be a PR because it was the first time I have ever really done them. A) Calf Press 3x315/10,10,10 B Planks RI 45 3xBW/55sec, 55sec, 60sec forgot to stretch. walked to and from the gym - 15 minutes each way. all in all I am very happy with that workout, even though it doesn't look like much I was sweating bullets! Warning: Seismic Testing Zone

10-27-2007, 02:13 PM	#176
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,647 Photos: 5	Nice workout. Congratulations on you PR. They have pads I use at the gym to put on my bar for good mornings, so I never just put the bare bar right onto my back. My Journal!

10-27-2007, 05:45 PM	#178
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,529 Photos: 4	Lookin Good Brother Scar, keep at it my Friend!!! Have to let my journal go for a while, things are too insane right now!!! Will be back in when I can to cheer ya on my Friend!!! GOD speed you and yours!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

10-27-2007, 05:47 PM	#179
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 7,999 Photos: 19	I always hold the bar with my hands fairly close together so that my traps take most of the bar so it doesnt actually bounce of my spine. Still an awesome workout though dude, congrats on the PR! 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".

10-27-2007, 06:16 PM	#180
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	yea, get bigger traps and leave the pads for the pussies! P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

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