Scarface30

even though I don't move half as much weight in here as a lot of people, I thought I'd give my new journal that name anyway, lol. so my goals are simple...gain weight...hopefully clean weight. I plan on doing a slow bulk over a period of 10 weeks. the last little bit of summer I actually lost some weight and while at the field school lost a pound or so, so now it is time to put on some muscle! I am trying to figure out my diet, I mean as though what I should be eating and all that good stuff. it is so far better then it was over the summer, so I am hoping to benefit from that. anyway, enough rambling...here's my first workout of the journal (I changed my workouts around too).

09-06-'07
Horizontal Push/Pull

Supine Rows & Weighted Supine Rows
1 set @ BW/12
2 sets @ BW+10lbs/11,9

first time for these in a long time, and it showed..

Incline Bench Press
3 sets @ 115lbs/8,7,7

these were really weak..gonna have to lower the weight next time to get into the range I want

Rest-Pause BD Rows
left arm - 50lb DB/8x6x4
right arm - 50lb DB/9x7x3

Rest-Pause DB Bench Press
50lb DBs/8x4x3

A) Hammer Curls 20lbs/10,10
B) DB Shrugs 65lbs/9,9

15 mins steady state cardio.
15 mins walking to schoo/15 mins walking home.

so I felt like a little bitch today. all that time off really hurt. I was sweating like a pig, breathing heavy and the 50s on the DB press felt REALLY heavy, not to mention the incline did too. my rowing is a bit sub par. hopefully I am back to where I was before, soon!

Warning: Seismic Testing Zone

katt

You'll be fine..... muscle memory is a great thing!

Glad you're back at it - I like the new journal name!

SamEaston

Hey Scar! You're looking good bud!

Can't wait to see that squat potential increasing!!

www.extremebodybuilding.net

Scarface30

katt & Sam thanks! yeah I am hoping my muscle memory kicks in soon. I did lower today and it seemed to have kicked in for my squats, which I am quite pleased.

09-07-'07
Lower

Wide Stance Back Squats
2 sets @ 135lbs/8,8
2 sets @ 155lbs/5,6

so my squats are still decent (for me at least). I am not going to venture into the high range with them because my main focus for them is strength, but hopefully a little hypertrophy will be a side-effect!

RDLs
4 sets @ 135lbs/10,10,8,7

my legs were killing me after the last set! I've ever done high reps for deads before.

Rest-Pause Step-ups
BW+40lbs/9x5x4

very nice way to finish off the legs! thought I was going to puke.

Seated Calf Press
3 sets @ 360lbs/10,14,12

Static Holds
3 sets @ 70lb DBs/45sec, 40sec, 40sec

stretched.

walked to school 15mins.
walked home 15mins.

my cardio is low this time around because I am looking to gain some weight. I plan on doing some though, just not extensive.

oh yeah, yesterday I forgot to add I did some core, just some cable crunches and cable chops.

Warning: Seismic Testing Zone

goob

Like the title Scar - fits in with your intrests.

Workouts looking good, and don't worry you'll be kicking most of assess in no time.

Pylon

Heya Scar....just came by to say hello to your little friend.

Hello.

"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

Triple Threat

Good thing, too. Muscle is so easy to lose and so hard to gain.

Scarface30

goob thanks. yeah I was trying to think of something along the lines of what I will hopefully be doing in my life, lol. then it clicked!

Pylon hey Pylon, good to see ya!

Triple I hear that, man!

so yesterday we had a field trip. on a Saturday none the less! well anyway lots of walking, even though I am not trying to lose any right now, but after that leg workout for the first time in a while, my legs were hurtin! still are today actually.

SamEaston

Nice squats mate! And those step-ups look killer! I've been wanting to add them into my program for ages, but can't escape the feeling i should be doing them in pink legwarmers and sweatbands!!

Hows school going?

www.extremebodybuilding.net

Scarface30

lol, aww man now I feel funny doing them! ..HA just kidding, they are killer!

school is going good so far, had a report due already from the field school I went to. let me tell you that wasn't the prettiest thing in the world. something that is definitely going to come with practice is figuring out the lithologies of the rocks, because from the looks of my report my notes were not quite the greatest! lol. oh well, it was our first time out doing this so I don't think the prof expects anything spectacular.

goob

What do you want to do once you have a degree in er.......is it, Geology?

Witchblade

Ah, here is the new journal.

First thing I notice is rest-paused step-ups. That's fucking brutal man!

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Scarface30

goob honestly, I am not sure. all I know is I enjoy it! right now though I think I'm leaning towards mineralogy, I find that stuff the most interesting and it's going to be in high demand for the next little while.

Witchblade thanks man, they were brutal!

so I have yet to weigh myself for a starting weight, I meant to today but forgot.

09-11-'07
Vertical

Pullups
4 sets @ BW/10,8,5 +1 5sec. neg., 4 +1 5sec. neg.

not bad I guess, not where I thought they should be though.

Standing OH Barbell Press
1 set @ 60lbs/10
3 sets @ 65lbs/9,7,8

my OH pressing is weak...

Rest-Pause WG Pulldowns
115lbs/8x5x4

Rest-Pause Dips
BW/12x5x3

Bentover Laterals
2 sets @ 20lb DBs/10,10

walked to school - 15mins
walked home - 15mins

so I did the laterals today when I was supposed to do shrugs, but I mistakenly did the shrugs last day. I was also supposed to superset the laterals with tricep kickbacks but my tris were feelin' it from the dips!

katt

I don't like it when I get things backasswards....

Great looking workout though,,, like normal

SamEaston

Nice workout! I started doing 5 x 5 to give my strength a boost far a little while. Might help your OH pressing?

Mineralogy huh? So thats what - the study of minerals, im guessing? Is it like mineral composition of soils and rocks, etc, or am i just talking shite?!!

www.extremebodybuilding.net

Scarface30

katt yeah, backasswards is never fun! thanks though, I appreciate it!

Sam thanks! well right now I am not so much going for strength as I am for hypertrophy, but I will be throwing in a strength week every third week, after this phase though I think I am going back to strictly strength for a while.

mineralogy is partly that, composition of rocks and that, but the part of mineralogy I was considering was the mining process, mining diamonds for instance, that's going to huge for a long time. the only set back would be my "morals" or whatever you call it. I don't want to fuck Earth up more than it is, but doing that isn't helping it any. I guess though it's better than mining oil and gas! I have an appointment with an academic advisor tomorrow so we'll see how things go there.

Scarface30

I'll get everyone's journals later today...off to school for now.

SamEaston

Ooooh . . . . . diamonds!!

Yeah, sounds good to me!

www.extremebodybuilding.net

Scarface30

07-13-'07
Lower

Wide Stance Back Squats RI 120
1 set @ 135lbs/10
2 sets @ 155lbs/7,7
1 set @ 165lbs/4

so I am feeling happy with these of late, although I think I jumped the weight a bit too soon because the final set was no where near the range I wanted.

RDLs RI 90
4 sets @ 135lbs/10,8,8,9

these felt good too.

Rest-Pause Stepups RI 5 deep breaths
BW+40lbs/8x4x6

Calf Press RI 90
3 sets @ 360lbs/14,12,12

Static Holds
3 sets @ 70lb DBs/ 50 seconds, 40 seconds, 40 seconds

stretched. walked to school - 15mins, walked home - 15mins.

not too shabby, seems like I should be adding something in on this workout, just seems to go by quickly, although I might be getting more effecient with my workouts...who knows. also forgot to mentioned again I did some core on my vertical day, cable crunches and cable chops.

Scarface30

also, weighed myself today...somewhat embarassed...dropped about 10lbs the last 2 months of summer so I am now...*takes a deep breath, wipes a tear*..137..got ALOT to make up!

goob

GJ Scar!. How did you feel after that?

Scarface30

thanks goob.

after the workout, felt good...after the weighing TOO bad, because although I was trying to drop some weight over the summer, I didn't want that much to be dropped. I am thinking about picking up some mass building protein, I have whey now, but last year I used the mass building stuff and it helped. although I'll take it more cautiously because I am only looking to do a slow bulk. plan on picking up some BCAAs and maybe some creatine depending on how my budget is because NHL 2K8 just came out, and I MIGHT pick up BioShock for PC or the new Medal of Honor, NHL 2K8 for sure though.

Scarface30

lol, so I just now realize I have been putting the complete wrong month, so instead of all the 07s, they are supposed to be 09s.

09-15-'07
Horizontal

Incline Bench RI 90
4 sets @ 105lbs/9,8,8,7

so, it's official...talked it over with myself and I have decided this is my least favourite compound, lol.

Supine Rows RI 90
2 sets @ BW/12,11
2 sets @ BW+10lbs/9,8

next time I think I can drop some reps for the BW ones, and hopefully add a few to the weighted ones. still, lovin these!

Rest-Pause DB Press RI 5 Deep Breaths
50lb DBs/8x4x2

Rest-Pause DB Rows RI 5 Deep Breaths
Left arm - 50lb DB/10x6x4
Right arm - 50lb DB/10x6x4

Core RI 75
Cable crunches 2 sets @ 115lbs/11,10
Cable chops 2 sets @ 65lbs/7,7

stretched.

So I was drained at the end of this, mainly for the fact I think this was my most effecient workout ever, done in 40 minutes, very happy.

goob

Nice work Scar. My theory (probably wrong) is that if you can condence your workout by lowering rest times ( ala HIT), it will provide better results. Having said that, my body responds well to a lot of punishment, and I'm not a bodybuilder, more someone after athletic/ athestic levels.

DOMS

And here I thought you were a lazy bastard.

What do you dislike about the Incline Bench Presses?

Archangel

Brother Scar, new journal and excellent w/o's my Friend!!! Sorry been away, alot of Family stuff but I hope to be back on a consistant basis now!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Scarface30

goob thanks man. yeah I seem to be the same way, my body seems to be able to take a bit more punishment then normal.

DOMS come on now, only during the summer! lol...I just find it an unbelievably hard motion that for me slighty if only improves, plus I find it kind of awkward.

Arch good to see you around! thanks a lot! no worries Arch, family is too important!

Double D

I see you used the same title here as you did on the other site. I like it.

SamEaston

Hey Scar!

Mate - i can't believe you dropped 10lb over the summer! What a bummer!

Gosh - rest pause rows and press, that's harsh. No wonder you were tired after that! I do love rest pause stuff though, you end up sweating so much - it's great!

www.extremebodybuilding.net

Scarface30

Double D good to see ya! yeah thought I'd give it a little twist.

Sam yeah I know, I was looking to drop some but not 10lbs damnit! and to tell you the truth I dunno where it went from because I don't really look that much more lean, and 10lbs when you're already not that big is a lot. I am just hoping it wasn't muscle, although it more then likely was. I lose it fast

rest pauses are awesome, first time I've done these and I love em!