Stupid and Contagious

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  1. #1
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    Stupid and Contagious

    Yeah beotches, I'm baaack!

    I laid off of weight training for a long time, but now I've been back at it for four months. I've been doing the routines from Chad Waterbury's book, Huge in a Hurry. Right now I'm on Get Strong, Phase 3.

    These workouts are a little different from most other workouts. The is most apparent in the sets and reps. So doing, for example, 3 sets of 10 or 4 sets of 6 isn't how this works.

    For any given day, you have a goal range. Today it was 4-6 reps for no more than 15 reps with an RI of 90. So you do a weight that you could manage for 4 to 6 reps. When you can do 6 reps, you up the weight, still trying to make sure you can do at least 4 reps.

    The amount of reps per set, the total reps, and the RI will change depending on the goal. It may be 4-6, 15, 90 or 10-12, 35, 45 or any variation of that.

    In a traditional set/rep you'd do 10,10,10. Doing it the way Chad lays it out, I did 6,6,3 (15 total). But as my workouts progress, I may do 5,6,4.

    Each routine has three different days that you repeat. Each day will have different exercises and may have different set/rep/RI goals.

    Another aspect of this is routine is that you move the weight as fast as you can. If you can't move it fast, then you need to lower the weight.

    A set ends when you lose perfect form, the speed decreases, or you hit the maximum number of reps per set. So, generally, you never hit CNS failure.

    I also workout 5 days a week. After each workout I do some cardio. I run on a treadmill for 15-60 minutes at 3.5 MPH to 7 MPH.

    I'm still a fat piece of crap, but I'm been gaining muscle. Okay I have been losing fat, but my diet is, quite appropriately...crap (shut it TT). It's always been the weakest link in my training.

    The one thing that stands out in my training recently is my Front Squats. I can now do 215 for 15 total reps.

    My weight has stayed at 215 for the last 4 months, but my measurements have been changing. Like so:

    Neck: 16 3/8 -> 16 1/2
    Chest: 42 3/4 -> 44 1/4
    Right Arm: 14 1/2 -> 15 1/2
    Left Arm: 14 1/2 -> 15 1/2
    Gut (at navel): 42 5/8 -> 41 3/4
    Right Thigh: 25 3/4 -> 25
    Left Thigh: 25 3/4 -> 25
    Right Calf: 16 1/2 -> 16 1/4 (yay for unilateral work!)
    Left Calf: 16 -> 16 1/4 (yay for unilateral work!)

    I haven't checked my measurements in a month and a half. I'll do it later today and post them.

    I'm still so very far from my goals, but I'm making progress.

    Today's fun tip: The next time you're entering in your debit PIN, say aloud four random numbers (that aren't your PIN). It freaks everybody out.

    Now, on to the show...

  2. #2
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    2009/12/10

    Get Strong Phase 3, Day 1, workout A.
    2-3 reps, 15 total, RI of 60

    I'm just starting a new routine, so I'm getting a feel for where I should be weight-wise.

    The pull-ups are assisted. In this case I did 20 pounds of assist (the smallest the machine will do) for a 195 total (bodyweight of 215 - 20 = 195). Next time I'm not doing it with any assist.

    Neutral-grip Pullup: -20 (215) for 3/3/3/3/3
    Overhead Squat: 130 for 3/3/3/3/3
    Dip: +25 (240) for 3/3/3/2/3/1
    DB Romainian Deadlift: 90 for 3/3/3/3/3

    The numbers were all max for the rep because I'm focusing on speed. Next time I'll start upping the weights.

  3. #3
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    2009/12/11

    Get Strong Phase 3, Day 2, workout B.
    4-6 reps, 15 total, RI of 75

    Still getting a feel for the weights.

    Cable 1-Arm Mid Pulley Row: 160 for 6/6/3
    DB 1-Leg Deadlift: 90 for 6/6/3
    DB 1-Arm Incline DB BP: 65/65/70 at 6/6/3
    Single-leg Squat: bodyweight (215) for 6/6/3

  4. #4
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    Haaayyy.... glad to see your posting again

  5. #5
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    2009/12/14

    Get Strong Phase 3, Day 3, workout C.
    4-6 RM, 15 total, RI 90

    Highpull: 115/125/135 at 6/6/3
    BB Standing Press: 75/95/115/120 at 4/4/6/1
    Squat: 225/230/235 at 6/6/4

    I clearly underestimated what I should be doing for BB Standing Presses.

  6. #6
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    Quote Originally Posted by katt View Post
    Haaayyy.... glad to see your posting again
    It's good to be back, katt! Nice to see you, too!

  7. #7
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    Damn! Headed off at the pass.

  8. #8
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  9. #9
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    Crap!





  10. #10
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    stupid and contagious....HAD to stop in here....
    DUDE!
    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

  11. #11
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    DOMS, Welcome back my Friend!!! Workouts look solid, best wishes!!!
    "I can do ALL things through Christ, who strengthens me" - Philippians 4:13

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

  12. #12
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    hey DOMS, glad to have you back, we are just starting up agian also, workouts and posting.

    good luck on your program.
    "katt's spotter"
    " its not how much u can benchpress. its how much other people think u can." bob chicherillo

  13. #13
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    Happy new year, DOMS! Good to have you back!
    It's humbling to start fresh. It takes a lot of courage. But it can be reinvigorating. You just have to put your ego on a shelf & tell it to be quiet. - J.R. Payette

  14. #14
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    ...is he back...is he REALLY back?
    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

  15. #15
    100 Proof Chaos
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    Holy Shit! Welcome back DOMS
    [SIGPIC][/SIGPIC]

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