P-Side Training Prodigy

Burner02 · 10-01-2007, 04:51 PM

well..I'm just fat...fat...at the moment...hauling that extra 40lbs up just...sux!

yellowmoomba · 10-01-2007, 06:38 PM

Not bad considering you took two years off

Keep it up.

katt · 10-02-2007, 09:28 AM

Nice workout PreMier! So you do 7-8 reps on some and higher , 10 on others?

PreMier · 10-02-2007, 10:46 AM

Thanks YM. can wait for the chocolate! hahaha

Quote:

Originally Posted by katt

Nice workout PreMier! So you do 7-8 reps on some and higher , 10 on others?

from the first post, here is my routine

Quote:

Originally Posted by PreMier

here is the split i will be doing, and might change/add some extra for biceps/calves depending how i feel:

1) Overhead press- 4 sets x 2 reps (db mili)
2) CG bench press- 3 sets x 6-8 reps
3) Flyes- 3 x 12-15 reps (if not do a triceps exercise)
4) CG pulldown- 3 x 12

1) front squat- 4 sets x 1-2 reps; 2 sets x 5 reps
2) RDL- 3x6-8
3) abs
4) calf raises

1) Db rows- 3x5
2) chin ups- 3 x 6-10
3) seated cable row- 3x8-10
4) DB biceps curl- 3x6-12

PreMier · 10-02-2007, 01:29 PM

so here is todays workout.

warmup consisting of walking knee grabs, walking heel to glute, external shoulder rotations, jumping jacks(50).

side planks 65sec per side 2 sets
cable crunches 180x30 / 190x17

DB military press
35x8
80x3
80x3
80x3
80x3

CG bench
185x8
185x8
185x6

Flyes DB
20x15
20x15
20x15

CG pulldowns
150x12
150x12
150x10

no time for cardio.. slept in this morning

got a really deep stretch on the flyes, and i got an extra rep across the board on overhead DB presses.

i will do one more week of these exercises then switch things up again.

Scarface30 · 10-02-2007, 04:14 PM

shit, 180lb cable crunches

!!

nice work man

the other half · 10-02-2007, 05:40 PM

how far do u pull yourself up- to the chin or to the chest, cuz when i was 185 i could do 10 and 12 for sets,now that i am at 200 its tough to get even 8 on the first set, i pretty much just go to the chin, but i resist on the way down. katt and i watched a guy do them the other day and he only did about an 8 inch movement, and never got down far enough to straighten his arms.

PreMier · 10-02-2007, 06:33 PM

on my chinups? i extend the arm fully, then pull myself so my chin is above my hands

PreMier · 10-04-2007, 11:42 AM

Todays workout

warmup consisting of walking knee grabs, walking heel to glute, external shoulder rotations, jumping jacks(50).

crunches 40 x 2 sets
stability ball plank 20sec x 2 sets

front squat-
135x5(warmup)
205x2
205x2
205x2
205x2
185x5
185x5

RDL-
295x7
295x6
295x5
fucking grip

Calf raises bb & free motion
3 sets x AMAP

good workout.. spent a lot of time resting between deads. grip sucks(always hold double overhand) and i gassed pretty hard

Triple Threat · 10-04-2007, 11:52 AM

Quote:

Originally Posted by PreMier

grip sucks(always hold double overhand) and i gassed pretty hard

Is using chalk an option?

PreMier · 10-04-2007, 12:00 PM

possibly. the gym rules say no, but i have seen people use chalk as long as they are careful not to make a huge mess. sweaty palms is only a small part of it.. im just not strong enough yet to hold it. so i will have to take some time and work on my crushing grip strength.

where do you buy your chalk?

Burner02 · 10-04-2007, 12:20 PM

can u do opposing grips till it comes up?

PreMier · 10-04-2007, 12:30 PM

i could but it puts more stress on one side of the back, and also the bicep. so i try and avoid an over/under grip

Burner02 · 10-04-2007, 12:36 PM

gotcha. I started doing it to get away from using straps all the time.

Triple Threat · 10-04-2007, 08:28 PM

Quote:

Originally Posted by PreMier

where do you buy your chalk?

I bought a 1 lb box many years ago and still have about half of it left. I don't remember which place, though. Do a search on "gym chalk" and you'll get a list of places that sell it. It should run you around $10 and will probably last a lifetime.

katt · 10-04-2007, 10:15 PM

ok, so I've read "gassed" in two different journals.. what the fuck does it mean?...

DeadBolt · 10-04-2007, 10:19 PM

Wassup top gun glad to see a new journal!! Workouts look solid bro still a rock solid brotha even 2 years off LOL.

DeadBolt · 10-04-2007, 10:20 PM

Quote:

Originally Posted by katt

ok, so I've read "gassed" in two different journals.. what the fuck does it mean?...

Tired...exhausted...

Damn blonds gotta build a bridge over your head b/c ya'll miss everything

katt · 10-04-2007, 10:32 PM

Quote:

Originally Posted by DeadBolt

Tired...exhausted...

Damn blonds gotta build a bridge over your head b/c ya'll miss everything

DeadBolt · 10-04-2007, 10:35 PM

Lmfao! :D :D :D :D

**P-funk** · 10-04-2007, 10:39 PM

break out the COC and start working on that grip dude!

Burner02 · 10-05-2007, 11:35 AM

Quote:

Originally Posted by katt

I don't care who you are...that's funny right there!

Scarface30 · 10-05-2007, 12:43 PM

still some damn good RDLs there

!

throw some static holds in there for the grip and you're set...or COC..what is COC anyway?

PreMier · 10-05-2007, 12:57 PM

you have never played with a COC? you squeeze it and it works your grip! haha i have my own, so i dont have to use anyone elses.

coc=captian of crush

whats up DB, how are you bro?

yellowmoomba · 10-05-2007, 02:19 PM

Nice leg workout. Front squats look good

DeadBolt · 10-06-2007, 09:33 AM

Whats up bro! Man just gettin settled in the new area my me and workin my ass of! Trying to get rid of this cold so I can get back to the gym!!! LOL

COC I just found mine the other day but I need a stronger one...I've outgrown this one LOL.

**P-funk** · 10-06-2007, 09:46 AM

you don't need a stronger one, you just need to change the way you use it.

I train a guy who was a world champion arm wrester and he told me when they would train they would take the COC and squeeze it closed (putting a penny between the two handles). Then, holding it closed you try and do wrist curls with it. I can see how that thing would build your grip like crazy! I can barely get a good wrist curl with the 'trainer!'

PreMier · 10-06-2007, 09:48 PM

fuck i cant find my trainer... i will have to use the #1. have you tried a #2 yet?

todays workout

warmup consisting of walking knee grabs, walking heel to glute, external shoulder rotations, jumping jacks(50).

side planks 65sec per side 2 sets
cable crunches 180x30 / 190x22

DB rows
60x8(wu)
90x5
90x5
90x5

chinups
BWx7
BWx7
BWx5

seated cable rows
210x10
210x10
210x10

alternating DB curls
35x12
35x10
35x10

damn this was a heavy workout.. i feel really beat. soon i will switch the cable crunches up a notch when i can get 190x30. the cable rows were really hard.. i should probably only count 9 reps because the 10th was just pathetic

i think i need more sleep, or need to eat more or something. i dont feel like i am recovering fully for some reason.. i also havent gained any weight lately although body composition seems to be changing ever so slowly. i will have to take some pics soon, and send them to you P. ive also been focusing on my posture a lot more.

**P-funk** · 10-06-2007, 10:05 PM

I can get the #2 almost handle to handle right now.

PreMier · 10-06-2007, 10:10 PM

fuck! im buying one right now.

10-01-2007, 04:51 PM	#31
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,642	well..I'm just fat...fat...at the moment...hauling that extra 40lbs up just...sux! Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

10-01-2007, 06:38 PM	#32
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	Not bad considering you took two years off Keep it up. http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

10-02-2007, 01:29 PM	#35
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	so here is todays workout. warmup consisting of walking knee grabs, walking heel to glute, external shoulder rotations, jumping jacks(50). side planks 65sec per side 2 sets cable crunches 180x30 / 190x17 DB military press 35x8 80x3 80x3 80x3 80x3 CG bench 185x8 185x8 185x6 Flyes DB 20x15 20x15 20x15 CG pulldowns 150x12 150x12 150x10 no time for cardio.. slept in this morning got a really deep stretch on the flyes, and i got an extra rep across the board on overhead DB presses. i will do one more week of these exercises then switch things up again. P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

10-02-2007, 04:14 PM	#36
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	shit, 180lb cable crunches!! nice work man

10-02-2007, 05:40 PM	#37
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,511 Photos: 6	how far do u pull yourself up- to the chin or to the chest, cuz when i was 185 i could do 10 and 12 for sets,now that i am at 200 its tough to get even 8 on the first set, i pretty much just go to the chin, but i resist on the way down. katt and i watched a guy do them the other day and he only did about an 8 inch movement, and never got down far enough to straighten his arms. "katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

10-02-2007, 09:28 AM	#33
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	Nice workout PreMier! So you do 7-8 reps on some and higher , 10 on others?

10-02-2007, 06:33 PM	#38
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	on my chinups? i extend the arm fully, then pull myself so my chin is above my hands P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

10-04-2007, 11:42 AM	#39
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	Todays workout warmup consisting of walking knee grabs, walking heel to glute, external shoulder rotations, jumping jacks(50). crunches 40 x 2 sets stability ball plank 20sec x 2 sets front squat- 135x5(warmup) 205x2 205x2 205x2 205x2 185x5 185x5 RDL- 295x7 295x6 295x5 fucking grip Calf raises bb & free motion 3 sets x AMAP good workout.. spent a lot of time resting between deads. grip sucks(always hold double overhand) and i gassed pretty hard P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

10-04-2007, 12:00 PM	#41
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	possibly. the gym rules say no, but i have seen people use chalk as long as they are careful not to make a huge mess. sweaty palms is only a small part of it.. im just not strong enough yet to hold it. so i will have to take some time and work on my crushing grip strength. where do you buy your chalk? P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

10-04-2007, 12:20 PM	#42
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,642	can u do opposing grips till it comes up? Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

10-04-2007, 12:30 PM	#43
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	i could but it puts more stress on one side of the back, and also the bicep. so i try and avoid an over/under grip P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

10-04-2007, 12:36 PM	#44
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,642	gotcha. I started doing it to get away from using straps all the time. Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

10-04-2007, 10:15 PM	#46
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	ok, so I've read "gassed" in two different journals.. what the fuck does it mean?...

10-04-2007, 10:19 PM	#47
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,459	Wassup top gun glad to see a new journal!! Workouts look solid bro still a rock solid brotha even 2 years off LOL. "Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Today I do what others will not so thats tomorrow I can do what others cannot!

10-04-2007, 10:35 PM	#50
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,459	Lmfao! :D :D :D :D "Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Today I do what others will not so thats tomorrow I can do what others cannot!

10-04-2007, 10:39 PM	#51
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,699	break out the COC and start working on that grip dude! E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

10-05-2007, 12:43 PM	#53
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	still some damn good RDLs there! throw some static holds in there for the grip and you're set...or COC..what is COC anyway? Warning: Seismic Testing Zone

10-05-2007, 12:57 PM	#54
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	you have never played with a COC? you squeeze it and it works your grip! haha i have my own, so i dont have to use anyone elses. coc=captian of crush whats up DB, how are you bro? P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B. Last edited by PreMier : 10-05-2007 at 01:39 PM.

10-05-2007, 02:19 PM	#55
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	Nice leg workout. Front squats look good http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

10-06-2007, 09:33 AM	#56
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,459	Whats up bro! Man just gettin settled in the new area my me and workin my ass of! Trying to get rid of this cold so I can get back to the gym!!! LOL COC I just found mine the other day but I need a stronger one...I've outgrown this one LOL. "Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Today I do what others will not so thats tomorrow I can do what others cannot!

10-06-2007, 09:46 AM	#57
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,699	you don't need a stronger one, you just need to change the way you use it. I train a guy who was a world champion arm wrester and he told me when they would train they would take the COC and squeeze it closed (putting a penny between the two handles). Then, holding it closed you try and do wrist curls with it. I can see how that thing would build your grip like crazy! I can barely get a good wrist curl with the 'trainer!' E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

10-06-2007, 09:48 PM	#58
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	fuck i cant find my trainer... i will have to use the #1. have you tried a #2 yet? todays workout warmup consisting of walking knee grabs, walking heel to glute, external shoulder rotations, jumping jacks(50). side planks 65sec per side 2 sets cable crunches 180x30 / 190x22 DB rows 60x8(wu) 90x5 90x5 90x5 chinups BWx7 BWx7 BWx5 seated cable rows 210x10 210x10 210x10 alternating DB curls 35x12 35x10 35x10 damn this was a heavy workout.. i feel really beat. soon i will switch the cable crunches up a notch when i can get 190x30. the cable rows were really hard.. i should probably only count 9 reps because the 10th was just pathetic i think i need more sleep, or need to eat more or something. i dont feel like i am recovering fully for some reason.. i also havent gained any weight lately although body composition seems to be changing ever so slowly. i will have to take some pics soon, and send them to you P. ive also been focusing on my posture a lot more. P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

10-06-2007, 10:05 PM	#59
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,699	I can get the #2 almost handle to handle right now. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

10-06-2007, 10:10 PM	#60
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	fuck! im buying one right now. P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

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