Warning: Seismic Testing Zone

Scarface30 · 11-12-2007, 10:36 AM

so back to the grind today. went out to loosen up last night, drank a little and got my groove on

. it was a good time that was really needed.

now the weights are really needed.

goob · 11-12-2007, 12:55 PM

Quote:

Originally Posted by Scarface30

so back to the grind today. went out to loosen up last night, drank a little and got my groove on

. it was a good time that was really needed.

now the weights are really needed.

Sweet. Drank a little? What's that 8+ beers, few JD's, couple of B52's????

Always fun to cut loose...

Scarface30 · 11-13-2007, 05:43 PM

goob yeah somewhere around there. a little bit more vodka and tequila though

11-13-'07
Upper B - Back at it!

Bentover BB Rows RI 120
2x135/4,4
2x145/4,4
1x155/3

strength is a little lower, I blame it on the not much sleep weekend + not having been to the gym in a good 5 days.

A) T-bar Rows
1x1.75 plates/10
1x2 plates/8
1x1.25 plates/6
B) Pullups RI 75
3xBW/8,5,5

A) Supine Rows
2xBW/10,8
1xBW+10/6
B) Stiffarm Pulldowns RI 75
2x75/10,8
1x85/6

Incline DB Shrugs RI 60
2x55lb DBs/8,8

stretched.

not a bad workout, not my best pulling workout ever, but it wasn't horrible. a few things I think I could go up in weight in, like the T-bars and stiffarms.

vortrit · 11-13-2007, 10:47 PM

Looks like a fairly decent workout. I like the incline shrugs. I haven't done them in forever.

**Gazhole** · 11-14-2007, 08:49 AM

Looks pretty awesome to me, man. You need to drink more next time

SamEaston · 11-14-2007, 11:30 AM

Nice T-bars Scar!

I really should add them to my next program!

You seem to have been doing Supine Rows for like, forever! Aren't you bored of them by now?

goob · 11-14-2007, 02:13 PM

Quote:

Originally Posted by Gazhole

Looks pretty awesome to me, man. You need to drink more next time

2nd'ed, looks like a pretty awesome job to me. Those supines are hard.

Scarface30 · 11-14-2007, 03:30 PM

vortrit thanks man. yeah this is the first time I have done them and like really like them.

Gaz thanks dude. yeah next time, I'll throw some Jagerbombs in at the beginning,

Sam thanks Sam. yeah I have been, but I find out of all the pulling movements I do, supines hit my back the best - well, besides pullups.

goob thanks. Supines aren't bad, once you get used to them. my pulling is my best thing, so that could be why

.

katt · 11-14-2007, 06:55 PM

I haven't tried those Supines yet...

maybe I should put them in on my next change up...

Scarface30 · 11-14-2007, 07:08 PM

katt supines are definitely where it's at if you have not tried them yet!

11-14-'07
Lower B

RDLs RI 120
1x205/4
3x225/4,3,4
1x230/3

these felt really good tonight, I could have got 235 but didn't want to sacrifice form.

A) Bent-knee Good Mornings
3x45 (bar)/9,9,10
B) Lunges RI 60
3xBW+50lbs/9,8,8

Cable Crunches RI 45
1x115/12
2x125/10,10

Static Holds RI 60
3x75lb DBs/50 seconds, 40 seconds, 40 seconds

walked home - 15 minutes.

I was pleased with my deads tonight, I am not 100% sure but the 230 MIGHT be a PR, I could check through my last journal and see, but I am too lazy. plus I really don't think it is lol.

GMs are still killing the ol' spine when the bar sits on it. I just got so frustrated with them tonight that I just went through the pain. I know I could go up in weight, but then that's just more weight

. I also had to do them from the bench press because both squat racks were being used

.

DOMS · 11-14-2007, 07:36 PM

Solid workout, man!

You made a good call about the RDLs. Better safe than sorry on those mofos.

How are the GMs hurting your spine? Are you referring to your neck?

Scarface30 · 11-14-2007, 07:47 PM

thanks man, deads are not to be messed with!

I don't have huge traps, so right at the base of my neck, kind of between my traps on either side, is where it sits and hurts because there is nothing between my spine and the bar. my spine isn't protruding out of my back or anything, lol, it's just that the only thing separating my spine and the bar is the skin.

DOMS · 11-14-2007, 07:56 PM

Have you tried using a towel?

vortrit · 11-14-2007, 08:32 PM

Nice work. Great job on the RDL.

Scarface30 · 11-14-2007, 08:42 PM

Quote:

Originally Posted by DOMS

Have you tried using a towel?

yeah a buddy of mine mentioned that...I might give it a try next time, thanks.

vortrit thanks man

SamEaston · 11-15-2007, 07:41 AM

Or maybe hold the bar a bit further down your back??

goob · 11-15-2007, 03:54 PM

Oh, shit! Nice RDL's and crunches are off the fucking scale!

Great job!

Scarface30 · 11-17-2007, 03:31 PM

Sam yes, that might be a good idea too, thanks!

goob thanks man, I was very happy with my RDLs. might have had a little help from a cutie in front of me, if you catch my drift

so today was meant to be my lower quad dominant, but me and some friends from school went across Nova Scotia to the Bay of Fundy to a pretty renown (sp?) place in NS to go hiking at Cape Split. 2.5 hour hike each way, through the forest and along the coast, on the edge of 50+ metre high cliffs in a few parts. excellent trek I have to say, cardio and leg workout all rolled into one.

at one point at the end of the hike me and a couple buddies wanted to climb down through this gully. wasn't the best idea we ever had. being the exploring type, geology hammer in my hand I wanted some rock samples lol. well the gully walls rose above us about 40 metres only halfway down, and the lowest point we were able to make it was probably 60-65 metres from the top. the journey up proved to be almost deadly because it was snowing a tad bit and the ground was muddy part way up. the adrenaline was flowing and my legs never worked harder! scary at the time, had a good laugh and a feeling of accomplishment at the end though. nothing like having the feeling of rolling down a gully 80 metres down into the ocean. I am pooped!

so that's my story for the day, haha.

Scarface30 · 11-17-2007, 03:45 PM

oh yeah, I'll probably get some pics up when my friend sends them.

Scarface30 · 11-18-2007, 06:39 PM

here are the pics. the one of the gully we climbed down does not give justice to how crazy it was.

the pic at the end I thought looked really cool with the rays from the sun over the water.

and I just realized this is the first time I've posted a picture of my on here, well I am the guy in the green hat, the shortest one lol.

Witchblade · 11-18-2007, 07:59 PM

That place looks damn nice!

**Gazhole** · 11-19-2007, 03:52 AM

Ditto, thats definitely worth the effort in getting there.

goob · 11-19-2007, 03:43 PM

Quote:

Originally Posted by Scarface30

here are the pics. the one of the gully we climbed down does not give justice to how crazy it was.

the pic at the end I thought looked really cool with the rays from the sun over the water.

and I just realized this is the first time I've posted a picture of my on here, well I am the guy in the green hat, the shortest one lol.

Cool. Looks like the rugged costal land of Ireland or Scotland. Also looks bloody freezing.

katt · 11-19-2007, 04:09 PM

Wow - cool photos! That looks like some crazy hiking!!

Scarface30 · 11-19-2007, 04:31 PM

thanks everyone, they're not glamorous sunny coastal pictures, but I hear it's an amazing spot in the summer. still it was different hiking to a place like that while it was snowing.

so I think I am going to be on here less these next few weeks, and my workouts are probably going to be non-existent. I have an immense amount of work in the next 2 weeks, besides studying for finals, and as of right now my gym is going to have to take a back seat to school because I need to pull my socks up. I'll still be around posting occasionally in everyone's journals.

vortrit · 11-19-2007, 05:22 PM

Cool pics. That place looks really nice.

SamEaston · 11-20-2007, 03:40 AM

Aw Scar, those pictures are absolutely gorgeous! Especially looking down that gully - eek!! I love doing stuff like that, just climbing round, scrambling about, getting dirty then sitting on a rock and eating a home-made jam sandwich which was squashed flat in your backpack when you thought it would be funny to roll down a hill on your side! Ahh, good times!

That's a shame your not getting to the gym so much now, but studies always come first. Hope things don't get too manic!

the other half · 11-20-2007, 11:38 AM

nice "little" hike that you took, does look very chilly though.
good luck on the exams, the weight will still be there when you are finished.

Triple Threat · 11-21-2007, 11:23 AM

Great pics. Cliff diving anyone?

Pylon · 11-22-2007, 10:48 AM

Happy turkey day, Scar!

(I know, you already had yours, but you are still welcome to join us!)

11-12-2007, 10:36 AM	#241
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	so back to the grind today. went out to loosen up last night, drank a little and got my groove on. it was a good time that was really needed. now the weights are really needed. Warning: Seismic Testing Zone

11-13-2007, 05:43 PM	#243
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	goob yeah somewhere around there. a little bit more vodka and tequila though 11-13-'07 Upper B - Back at it! Bentover BB Rows RI 120 2x135/4,4 2x145/4,4 1x155/3 strength is a little lower, I blame it on the not much sleep weekend + not having been to the gym in a good 5 days. A) T-bar Rows 1x1.75 plates/10 1x2 plates/8 1x1.25 plates/6 B) Pullups RI 75 3xBW/8,5,5 A) Supine Rows 2xBW/10,8 1xBW+10/6 B) Stiffarm Pulldowns RI 75 2x75/10,8 1x85/6 Incline DB Shrugs RI 60 2x55lb DBs/8,8 stretched. not a bad workout, not my best pulling workout ever, but it wasn't horrible. a few things I think I could go up in weight in, like the T-bars and stiffarms. Warning: Seismic Testing Zone

11-13-2007, 10:47 PM	#244
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,647 Photos: 5	Looks like a fairly decent workout. I like the incline shrugs. I haven't done them in forever. My Journal!

11-14-2007, 08:49 AM	#245
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,003 Photos: 19	Looks pretty awesome to me, man. You need to drink more next time 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".

11-14-2007, 03:30 PM	#248
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	vortrit thanks man. yeah this is the first time I have done them and like really like them. Gaz thanks dude. yeah next time, I'll throw some Jagerbombs in at the beginning, Sam thanks Sam. yeah I have been, but I find out of all the pulling movements I do, supines hit my back the best - well, besides pullups. goob thanks. Supines aren't bad, once you get used to them. my pulling is my best thing, so that could be why. Warning: Seismic Testing Zone

11-14-2007, 06:55 PM	#249
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	I haven't tried those Supines yet... maybe I should put them in on my next change up...

11-14-2007, 07:08 PM	#250
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	katt supines are definitely where it's at if you have not tried them yet! 11-14-'07 Lower B RDLs RI 120 1x205/4 3x225/4,3,4 1x230/3 these felt really good tonight, I could have got 235 but didn't want to sacrifice form. A) Bent-knee Good Mornings 3x45 (bar)/9,9,10 B) Lunges RI 60 3xBW+50lbs/9,8,8 Cable Crunches RI 45 1x115/12 2x125/10,10 Static Holds RI 60 3x75lb DBs/50 seconds, 40 seconds, 40 seconds walked home - 15 minutes. I was pleased with my deads tonight, I am not 100% sure but the 230 MIGHT be a PR, I could check through my last journal and see, but I am too lazy. plus I really don't think it is lol. GMs are still killing the ol' spine when the bar sits on it. I just got so frustrated with them tonight that I just went through the pain. I know I could go up in weight, but then that's just more weight. I also had to do them from the bench press because both squat racks were being used. Warning: Seismic Testing Zone

11-14-2007, 07:36 PM	#251
DOMS Metrosexual Join Date: Jul 2004 Posts: 22,092 Photos: 1	Solid workout, man! You made a good call about the RDLs. Better safe than sorry on those mofos. How are the GMs hurting your spine? Are you referring to your neck?

11-14-2007, 07:47 PM	#252
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	thanks man, deads are not to be messed with! I don't have huge traps, so right at the base of my neck, kind of between my traps on either side, is where it sits and hurts because there is nothing between my spine and the bar. my spine isn't protruding out of my back or anything, lol, it's just that the only thing separating my spine and the bar is the skin. Warning: Seismic Testing Zone

11-14-2007, 07:56 PM	#253
DOMS Metrosexual Join Date: Jul 2004 Posts: 22,092 Photos: 1	Have you tried using a towel?

11-14-2007, 08:32 PM	#254
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,647 Photos: 5	Nice work. Great job on the RDL. My Journal!

11-15-2007, 03:54 PM	#257
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,999	Oh, shit! Nice RDL's and crunches are off the fucking scale! Great job!

11-17-2007, 03:31 PM	#258
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	Sam yes, that might be a good idea too, thanks! goob thanks man, I was very happy with my RDLs. might have had a little help from a cutie in front of me, if you catch my drift so today was meant to be my lower quad dominant, but me and some friends from school went across Nova Scotia to the Bay of Fundy to a pretty renown (sp?) place in NS to go hiking at Cape Split. 2.5 hour hike each way, through the forest and along the coast, on the edge of 50+ metre high cliffs in a few parts. excellent trek I have to say, cardio and leg workout all rolled into one. at one point at the end of the hike me and a couple buddies wanted to climb down through this gully. wasn't the best idea we ever had. being the exploring type, geology hammer in my hand I wanted some rock samples lol. well the gully walls rose above us about 40 metres only halfway down, and the lowest point we were able to make it was probably 60-65 metres from the top. the journey up proved to be almost deadly because it was snowing a tad bit and the ground was muddy part way up. the adrenaline was flowing and my legs never worked harder! scary at the time, had a good laugh and a feeling of accomplishment at the end though. nothing like having the feeling of rolling down a gully 80 metres down into the ocean. I am pooped! so that's my story for the day, haha. Warning: Seismic Testing Zone

11-17-2007, 03:45 PM	#259
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	oh yeah, I'll probably get some pics up when my friend sends them. Warning: Seismic Testing Zone

11-18-2007, 07:59 PM	#261
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,474 Photos: 2	That place looks damn nice! My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

11-19-2007, 03:52 AM	#262
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,003 Photos: 19	Ditto, thats definitely worth the effort in getting there. 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".

11-19-2007, 04:09 PM	#264
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	Wow - cool photos! That looks like some crazy hiking!!

11-19-2007, 04:31 PM	#265
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	thanks everyone, they're not glamorous sunny coastal pictures, but I hear it's an amazing spot in the summer. still it was different hiking to a place like that while it was snowing. so I think I am going to be on here less these next few weeks, and my workouts are probably going to be non-existent. I have an immense amount of work in the next 2 weeks, besides studying for finals, and as of right now my gym is going to have to take a back seat to school because I need to pull my socks up. I'll still be around posting occasionally in everyone's journals. Warning: Seismic Testing Zone

11-19-2007, 05:22 PM	#266
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,647 Photos: 5	Cool pics. That place looks really nice. My Journal!

11-20-2007, 11:38 AM	#268
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,511 Photos: 6	nice "little" hike that you took, does look very chilly though. good luck on the exams, the weight will still be there when you are finished. "katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

11-21-2007, 11:23 AM	#269
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	Great pics. Cliff diving anyone?

11-22-2007, 10:48 AM	#270
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	Happy turkey day, Scar! (I know, you already had yours, but you are still welcome to join us!) "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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