P-Side Training Prodigy

tallcall · 10-26-2007, 02:27 AM

Quote:

Originally Posted by PreMier

last saturday it was 110lb dumbells for 45 seconds. i will do it again this saturday

I think my max is 110 pounders too. I walked about 90 steps (no idea how long I held them, but they were deadlifted and walked a bunch of times). I don't think I can hold them for a minute straight though.

I always thought it funny to see how the other people either think you're a god or stare at you thinking you're crazy (I like to drop my weights by them - just scare them a little).

PreMier · 10-28-2007, 10:39 PM

so here is todays workout. actually did this on saturday afternoon

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

side planks 65sec x 2 sets
Cable crunches 190x30 190x30

bb rows
barx8 wu
135x12
135x12
135x10

cg pulldowns
150x15
150x11

prone incline t's
20x15
20x15

bb curls
80x12
80x11
80x11

db hammer
50x4
50x4
50x4

forgot to do static holds, just used the #1 coc. i will also up the weight on set 2 of cable crunches next w/o

**Gazhole** · 10-29-2007, 04:08 PM

Rowing is looking good, dude

How are you finding the gripper? Im toying with the idea of getting one, but dont want to buy one i have no chance closing at this stage :P.

Scarface30 · 10-29-2007, 04:10 PM

I second the rowing, looking good!

PreMier · 10-29-2007, 05:26 PM

thanks guys.

Gaz, you cant go wrong with a level one. thats what i would get then once you can close it a good 15x's go to a level 2.

**Gazhole** · 10-29-2007, 06:06 PM

Quote:

Originally Posted by PreMier

thanks guys.

Gaz, you cant go wrong with a level one. thats what i would get then once you can close it a good 15x's go to a level 2.

Level One it is

.

Its good theyre all the same price i guess, that makes it less of a problem if i turn out to be a pussy, haha.

JerseyDevil · 10-29-2007, 07:15 PM

Quote:

Originally Posted by PreMier

so here is todays workout. actually did this on saturday afternoon

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

side planks 65sec x 2 sets
Cable crunches 190x30 190x30

bb rows
barx8 wu
135x12
135x12
135x10

cg pulldowns
150x15
150x11

prone incline t's
20x15
20x15

bb curls
80x12
80x11
80x11

db hammer
50x4
50x4
50x4

forgot to do static holds, just used the #1 coc. i will also up the weight on set 2 of cable crunches next w/o

Solid wo Jake. What is your cadence? I'm betting nice and slow

.

PreMier · 10-30-2007, 11:35 AM

like my tempo? usually its pretty quick.. but it depends. sometimes i feel like going slow and feeling a good contraction, other times i like to move the weight, because its heavy and i need to be in the appropriate rep range. how you doin JD?

i want to not i did full out sprints last night.. got kinda upset and needed to 'release' if you will.. so i did them on the practice field at the highschool.

300yds x 1
rest
300yds x 1
rest
100yds x 2
rest
50 yds x 2

my throat is kinda fucked up, because it was cold out, and i was running at 100%.. got really winded

so here is todays workout.

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

crunches 40 reps x 2 sets
stability ball planks 45sec x 2 sets

db bench
35x8 wu
75x12
75x9

overhead bb
95x12
95x8 + 4 pushpress
95x8 + 4 pushpress

bench dips (plate on lap)
45x15
45x15
45x15

reverse grip pulldowns
150x12
150x12
150x12

pretty good workout, weight is still around 187lbs.

hey P i need a new template, could you help me out

Triple Threat · 10-30-2007, 11:40 AM

Quote:

Originally Posted by PreMier

300yds x 1
rest
300yds x 1
rest
100yds x 2
rest
50 yds x 2

my throat is kinda fucked up, because it was cold out, and i was running at 100%.. got really winded

That's some serious sprinting. Keep that up and you'll be doing quarter-mile sprints soon. Those numbers put mine to shame. I'll think I'll take up knitting now.

Delusional · 10-30-2007, 11:42 AM

damn, good workouts pre. no wonder why youre so big man !!, haha

really though, nice numbers.

PreMier · 10-30-2007, 03:08 PM

thanks bro.. wait till i train heavy

j/k hahaha

hey Trips, its getting colder here could you make me a hat?

but seriously i was having a hard night.. so it was more of a 'rage/fug the world' type run. i was honestly seeing if i could make myself puke, but it just made my throat sore from the cold and im still coughing today

vortrit · 10-30-2007, 04:39 PM

Great workouts. Keeping it simple and solid. Great Strength on your overhead bb's too. bb rows are impressive, as well.

Triple Threat · 10-30-2007, 04:41 PM

Quote:

Originally Posted by PreMier

hey Trips, its getting colder here could you make me a hat?

but seriously i was having a hard night.. so it was more of a 'rage/fug the world' type run. i was honestly seeing if i could make myself puke, but it just made my throat sore from the cold and im still coughing today

Yeah, rapidly inhaling cold air does wonders for the throat, doesn't it?

We'll be getting that kind of weather soon. Not looking forward to it.

I found a hat for you. It's accompanied by a pair of gloves, too.

Scarface30 · 10-30-2007, 05:23 PM

rage, a great way to fuel an awesome workout in my opinion. honestly, as long as you keep you're head on right and not lack for and hurt/kill yourself.

great sprinting, and a great workout also PreMier

PreMier · 11-01-2007, 11:37 AM

thanks guys, and trips as long as you make the doggie hat, i will sport that thing everywhere!

kinda did whatever today.. legs were sore from sprinting, imagine that

good workout today, i feel like puking

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

side planks 65sec x 2 sets
Cable crunches 200x30 200x24

leg press (total plates)
6x10
8x10
10x10
12x9
4x15 (burnout)

SLDL
135x10
185x10
185x10

extensions
130x15
130x14

calves

Scarface30 · 11-01-2007, 04:32 PM

nice workout man, and all this after your hardcore sprinting...

**Gazhole** · 11-01-2007, 06:22 PM

Quote:

Originally Posted by Scarface30

nice workout man, and all this after your hardcore sprinting...

+1

Your legs must hate you.

katt · 11-01-2007, 06:38 PM

Gotta love those burnouts on the leg press..

PreMier · 11-01-2007, 10:29 PM

oh they hate me alright.. i probably wont be able to squat to shit in the morning

vortrit · 11-02-2007, 12:59 AM

Nice leg press. Those are some pretty nice looking extenstions as well!

PreMier · 11-03-2007, 07:25 PM

thx bro

so here is todays workout.

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

crunches 40 reps x 2 sets
stability ball planks 45sec x 2 sets

bb rows
barx8 wu
135x12
135x12
135x12

cg pulldown
150x15
150x14

prone inc T
20x15
20x15

bb curl
80x12
80x12
80x12

db hammer
50x4
50x4
50x4
50x4

behind back wrist curl
60x20
60x15

static db holds
100x35sec
100x31sec

AKIRA · 11-04-2007, 10:54 AM

Quote:

Originally Posted by PreMier

like my tempo? usually its pretty quick.. but it depends. sometimes i feel like going slow and feeling a good contraction, other times i like to move the weight, because its heavy and i need to be in the appropriate rep range. how you doin JD?

i want to not i did full out sprints last night.. got kinda upset and needed to 'release' if you will.. so i did them on the practice field at the highschool.

300yds x 1
rest
300yds x 1
rest
100yds x 2
rest
50 yds x 2

my throat is kinda fucked up, because it was cold out, and i was running at 100%.. got really winded

so here is todays workout.

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

crunches 40 reps x 2 sets
stability ball planks 45sec x 2 sets

db bench
35x8 wu
75x12
75x9

overhead bb
95x12
95x8 + 4 pushpress
95x8 + 4 pushpress

bench dips (plate on lap)
45x15
45x15
45x15

reverse grip pulldowns
150x12
150x12
150x12

pretty good workout, weight is still around 187lbs.

hey P i need a new template, could you help me out

I never thought of adding push presses at the end of my OH's.

Are you coming back from an injury? I havent read your goals, just this last page. You look kinda huge.

I figured the numbers would be larger.

Scarface30 · 11-04-2007, 08:38 PM

nice workout man

sick DB holds!

PreMier · 11-05-2007, 10:44 AM

Quote:

Originally Posted by AKIRA

I never thought of adding push presses at the end of my OH's.

Are you coming back from an injury? I havent read your goals, just this last page. You look kinda huge.

I figured the numbers would be larger.

i took about 2 yrs off from the gym, just wasnt part of my life, and yes there were injuries.. so i am getting back into things. i have been back lifting for slightly over 4 months. so i dropped from 215lbs down to about 177ish and over the last 4 months ive put on about 10lbs. weights/reps are increasing at a steady pace every week still. i figure its going to be atleast 8-10 months before i get back to where i was before i left off with it all.

thanks for droppin by

DOMS · 11-05-2007, 11:13 AM

If you don't mind me asking, why the hiatus?

**IainDaniel** · 11-05-2007, 11:31 AM

Him and P had a secret love affair. When P dumped him, he was devastated, and vowed to never workout again to spite him.

PreMier · 11-05-2007, 11:31 AM

dislocated shoulder, pnemonia, and a girlfriend that wasnt into fitness. so after recovering i put it all on the back burner

PreMier · 11-05-2007, 02:42 PM

here is my new routine..

> > push
cg bench 4 sets 2-3 reps
bb mili 3 sets 6-9 reps
db bench 2 sets 8-12 reps
lateral raises 2 sets 8-12 reps
pressdowns 2 sets 6-9 reps

> > legs
squats 4 sets 2-3 reps
sldl 3 sets 8-12 reps
extensions 2 sets 10-15
calves

> > pull
cable rows 4 sets 2-3 reps
bb rows 3 sets 6-9 reps
cg pulldowns 3 sets 8-12 reps
db hammer 4 sets 4-6
prone inc db face pulls 2 sets 10-12

vortrit · 11-05-2007, 06:01 PM

Looks like a solid routine!

tallcall · 11-06-2007, 07:12 AM

Quote:

Originally Posted by IainDaniel

Him and P had a secret love affair. When P dumped him, he was devastated, and vowed to never workout again to spite him.

I, of course, like your excuse better. I was guessing that there may have been some kind of bitter love triangle (or something else that might appear of Jerry Springer).

10-28-2007, 10:39 PM	#122
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	so here is todays workout. actually did this on saturday afternoon warmup consisting of walking knee grabs, walking heel to glute, external shoulder rotations, jumping jacks(50). side planks 65sec x 2 sets Cable crunches 190x30 190x30 bb rows barx8 wu 135x12 135x12 135x10 cg pulldowns 150x15 150x11 prone incline t's 20x15 20x15 bb curls 80x12 80x11 80x11 db hammer 50x4 50x4 50x4 forgot to do static holds, just used the #1 coc. i will also up the weight on set 2 of cable crunches next w/o P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

10-29-2007, 04:08 PM	#123
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 7,999 Photos: 19	Rowing is looking good, dude How are you finding the gripper? Im toying with the idea of getting one, but dont want to buy one i have no chance closing at this stage :P. 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".

10-29-2007, 04:10 PM	#124
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	I second the rowing, looking good! Warning: Seismic Testing Zone

10-29-2007, 05:26 PM	#125
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	thanks guys. Gaz, you cant go wrong with a level one. thats what i would get then once you can close it a good 15x's go to a level 2. P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

10-30-2007, 11:35 AM	#128
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	like my tempo? usually its pretty quick.. but it depends. sometimes i feel like going slow and feeling a good contraction, other times i like to move the weight, because its heavy and i need to be in the appropriate rep range. how you doin JD? i want to not i did full out sprints last night.. got kinda upset and needed to 'release' if you will.. so i did them on the practice field at the highschool. 300yds x 1 rest 300yds x 1 rest 100yds x 2 rest 50 yds x 2 my throat is kinda fucked up, because it was cold out, and i was running at 100%.. got really winded so here is todays workout. warmup consisting of walking knee grabs, walking heel to glute, external shoulder rotations, jumping jacks(50). crunches 40 reps x 2 sets stability ball planks 45sec x 2 sets db bench 35x8 wu 75x12 75x9 overhead bb 95x12 95x8 + 4 pushpress 95x8 + 4 pushpress bench dips (plate on lap) 45x15 45x15 45x15 reverse grip pulldowns 150x12 150x12 150x12 pretty good workout, weight is still around 187lbs. hey P i need a new template, could you help me out P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

10-30-2007, 11:42 AM	#130
Delusional little guy with big hopes Join Date: Aug 2007 Location: Illinois Posts: 547	damn, good workouts pre. no wonder why youre so big man !!, haha really though, nice numbers. Gayspace www.taylorsnutrition.com

10-30-2007, 03:08 PM	#131
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	thanks bro.. wait till i train heavy j/k hahaha hey Trips, its getting colder here could you make me a hat? but seriously i was having a hard night.. so it was more of a 'rage/fug the world' type run. i was honestly seeing if i could make myself puke, but it just made my throat sore from the cold and im still coughing today P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

10-30-2007, 04:39 PM	#132
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,647 Photos: 5	Great workouts. Keeping it simple and solid. Great Strength on your overhead bb's too. bb rows are impressive, as well. My Journal!

10-30-2007, 05:23 PM	#134
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	rage, a great way to fuel an awesome workout in my opinion. honestly, as long as you keep you're head on right and not lack for and hurt/kill yourself. great sprinting, and a great workout also PreMier Warning: Seismic Testing Zone

11-01-2007, 11:37 AM	#135
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	thanks guys, and trips as long as you make the doggie hat, i will sport that thing everywhere! kinda did whatever today.. legs were sore from sprinting, imagine that good workout today, i feel like puking warmup consisting of walking knee grabs, walking heel to glute, external shoulder rotations, jumping jacks(50). side planks 65sec x 2 sets Cable crunches 200x30 200x24 leg press (total plates) 6x10 8x10 10x10 12x9 4x15 (burnout) SLDL 135x10 185x10 185x10 extensions 130x15 130x14 calves P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

11-01-2007, 04:32 PM	#136
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	nice workout man, and all this after your hardcore sprinting... Warning: Seismic Testing Zone

11-01-2007, 06:38 PM	#138
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	Gotta love those burnouts on the leg press..

11-01-2007, 10:29 PM	#139
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	oh they hate me alright.. i probably wont be able to squat to shit in the morning P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

11-02-2007, 12:59 AM	#140
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,647 Photos: 5	Nice leg press. Those are some pretty nice looking extenstions as well! My Journal!

11-03-2007, 07:25 PM	#141
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	thx bro so here is todays workout. warmup consisting of walking knee grabs, walking heel to glute, external shoulder rotations, jumping jacks(50). crunches 40 reps x 2 sets stability ball planks 45sec x 2 sets bb rows barx8 wu 135x12 135x12 135x12 cg pulldown 150x15 150x14 prone inc T 20x15 20x15 bb curl 80x12 80x12 80x12 db hammer 50x4 50x4 50x4 50x4 behind back wrist curl 60x20 60x15 static db holds 100x35sec 100x31sec P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

11-04-2007, 08:38 PM	#143
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	nice workout man sick DB holds! Warning: Seismic Testing Zone

11-05-2007, 11:13 AM	#145
DOMS Metrosexual Join Date: Jul 2004 Posts: 22,092 Photos: 1	If you don't mind me asking, why the hiatus?

11-05-2007, 11:31 AM	#146
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 17,548	Him and P had a secret love affair. When P dumped him, he was devastated, and vowed to never workout again to spite him. Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

11-05-2007, 11:31 AM	#147
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	dislocated shoulder, pnemonia, and a girlfriend that wasnt into fitness. so after recovering i put it all on the back burner P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

11-05-2007, 02:42 PM	#148
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	here is my new routine.. > > push cg bench 4 sets 2-3 reps bb mili 3 sets 6-9 reps db bench 2 sets 8-12 reps lateral raises 2 sets 8-12 reps pressdowns 2 sets 6-9 reps > > legs squats 4 sets 2-3 reps sldl 3 sets 8-12 reps extensions 2 sets 10-15 calves > > pull cable rows 4 sets 2-3 reps bb rows 3 sets 6-9 reps cg pulldowns 3 sets 8-12 reps db hammer 4 sets 4-6 prone inc db face pulls 2 sets 10-12 P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

11-05-2007, 06:01 PM	#149
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,647 Photos: 5	Looks like a solid routine! My Journal!

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