Strength Dedication Ambition

[DOMS]

Thats pretty awesome, dude! Good job .

Who do you work for? Or is there such a thing as freelance?

Thanks, man.

Right now, I do computer consulting for a living. I just getting started in trading. My plan is to work for a real asshole of a boss: me.

My goal is to make enough $90,000/year. This will take at least two years to reach. But when I make it, no more bosses, no more clock-punching, and I can work from anywhere that I have Internet access.

 

[Gazhole]

Warmup - Activation

Glute Bridges - 2x12
Wall Retractions - 2x12
Kneeling Squats - 2x12
Shoulder Dislocations - 1x12

Warmup - Dynamic Flexibility

Standing Knee Raise - 1x12 Per Leg
Inch Worms - 1x5
Standing Side Bends - 1x12 Per Side
Butt Kickers - 1x12 Per Leg
Sitting Front Bends - 1x12
Shoulder Circles - 1x12 Per Arm Per Direction

Core Work

Planks (30sec) x2 @ 20sec rest

30sec rest

Reverse Crunches - 2x25 @ 20sec rest

Rehab Program - Week 1 : Day 1 (Steady State = Swimming)

6x4 Lengths Breaststroke (2:00 RI)

TOTAL TIME IN POOL = 30mins

Warmdown - Static Stretching

Neck
Traps
Back
Tris
Shoulders
Chest
Biceps
Hams x 3
Quads
Calves

x30sec per hold per side/arm/leg if applicable.

Warmdown - Mobility

Hip Circles - 2x30 (10sec RI)
Ankle Mobility - 2x12 per leg (10sec RI)
Side Lunge Stretches - 2x12 per side (10sec RI)

 

[Gazhole]

Thanks, man.

Right now, I do computer consulting for a living. I just getting started in trading. My plan is to work for a real asshole of a boss: me.

My goal is to make enough $90,000/year. This will take at least two years to reach. But when I make it, no more bosses, no more clock-punching, and I can work from anywhere that I have Internet access.

You sound like a man with a plan, thats really great. I like it when people at least have an idea of where they wanna be cos ive always been totally unsure.

 

[DOMS]

You sound like a man with a plan, thats really great. I like it when people at least have an idea of where they wanna be cos ive always been totally unsure.

You're way at the beginning. What are your plans?

 

[Scarface30]

nice workout! slowly getting back into man

 

[Gazhole]

You're way at the beginning. What are your plans?

At the moment, get certified at become a decent PT/Coach.

Ive had tonnes of plans. If i get somewhere with music that would be great too, but ive also got experience in office/admin crap if worst comes to worst.

I should probably pick something...

 

[Gazhole]

nice workout! slowly getting back into man

Thanks man

Out of all the training ive ever done in my life, nothing knackers me out more than when i go for in in a swimming pool. Its harsh as fook.

 

[vortrit]

Swimming is exellent stuff. I've been sticking to it since I've been having problems with my foot. Way to go.

 

[SamEaston]

Thanks man

Out of all the training ive ever done in my life, nothing knackers me out more than when i go for in in a swimming pool. Its harsh as fook.

True. I always find the breathing part really difficult. Its like 'OMG, im drowning - Oh yeah - BREATHE'.

I've got to say, the programs you set up for yourself are really thorough and well planned. If i ever need a specific program setting up, im coming to you!

 

[Gazhole]

Swimming is exellent stuff. I've been sticking to it since I've been having problems with my foot. Way to go.

It felt really good, i have to say. Really low impact on the back which is perfect with my issue atm.

I love swimming, i think its a great combination of muscular and cardiovascular work than nothing else can quite acheive.

In my prime i could do 60 lengths in an hour without taking one break. Granted i was a lot lighter, but still!

How is the foot anyways?

 

[MCx2]

I like swimming too, I wish I had a nice pool to swim in and I wasn't afraid of the ocean.

 

[Gazhole]

True. I always find the breathing part really difficult. Its like 'OMG, im drowning - Oh yeah - BREATHE'.

I've got to say, the programs you set up for yourself are really thorough and well planned. If i ever need a specific program setting up, im coming to you!

Haha, thankyou id be happy to help you out!

Im putting together a document, much like the stickies in the training forum, of how i put together my training plans. Mostly so i can refer to it if i ever forget things *shrugs*.

Just wrote a template for the next program im gonna do after im fully recovered. Incorporates elements from the last four programs i put together (i was bored when i was off...) and stuff from this one aswell.

***

WEEK 1

Day 1 = High Vol, High Int (5x5 @ 6rm) ??? Fullbody A
Day 2 = Grip Work (High Int) + Steady State (Swimming)
Day 3 = Low Vol, Low Int (2x8 @ 10rm) ??? Fullbody B + Grip Work (Pinch) + HIIT (Bike)
Day 4 = Rest
Day 5 = Low Vol, High Int (2x4 @ 4rm) ??? Fullbody A + Steady State (Treadmill)
Day 6 = Grip Work (Low Int) + HIIT (Swimming)
Day 7 = Rest

WEEK 2

Day 1 = High Vol, High Int (5x5 @ 6rm) ??? Fullbody B
Day 2 = Grip Work (High Int) + Steady State (Treadmill)
Day 3 = Low Vol, Low Int (2x8 @ 10rm) ??? Fullbody A + Grip Work (Pinch) + HIIT (Swimming)
Day 4 = Rest
Day 5 = Low Vol, High Int (2x4 @ 4rm) ??? Fullbody B + Steady State (Swimming)
Day 6 = Grip Work (Low Int) + HIIT (Bike)
Day 7 = Rest

WORKOUTS

Fullbody A - Upper Horizontal/Fullbody B - Upper Vertical
(Movements ??? 1xLower Pull, 1xLower Push, 1xUpper Pull, 1xUpper Push)

EG:

Deadlifts
Goblet Squats
Pullups
Dips

OH Squats
RDLs
Bench
T-Bar Rows

***

Just rough at the moment, and i havent included info about the warmups, warmdowns, and core work which is basically all my flexibility work and stuff.

Not too shabby though

How are you?

 

[Gazhole]

I like swimming too, I wish I had a nice pool to swim in and I wasn't afraid of the ocean.

Dude, i could never swim in the ocean. That would be horrible! A few of my friends do scuba and surfing and stuff...no way!

Swimming is awesome though, the one good thing about my gym is that theres a pool bolted onto the side of it

 

[katt]

Your new plan looks pretty good - hope it works for you? Any changes in diet with the new plan?

 

[Gazhole]

Your new plan looks pretty good - hope it works for you? Any changes in diet with the new plan?

Well, in my four week taster of 100% sedentary life i've packed on a substantial gut (hence the large cardio allotment in this program) so im pretty much just keeping it to a maint at the mo. My diet is always pretty much the same. If i want to put on weight ill add a meal, if i want to lose weight ill cut one.

Thanks though, i hope this works too! First night back on the weights tonight. Wish me luck, y'all!

 

[Gazhole]

Warmup - Activation

Glute Bridges - 2x12
Wall Retractions - 2x12
Kneeling Squats - 2x12
Shoulder Dislocations - 1x12

Warmup - Dynamic Flexibility

Standing Knee Raise - 1x12 Per Leg
Inch Worms - 1x5
Standing Side Bends - 1x12 Per Side
Butt Kickers - 1x12 Per Leg
Sitting Front Bends - 1x12
Shoulder Circles - 1x12 Per Arm Per Direction

Core Work

Planks (30sec) x2 @ 20sec rest

30sec rest

Reverse Crunches - 2x25 @ 20sec rest

Rehab Program - Week 1 : Day 2 (Resistance = Total Push)

1) Overhead Squats - 12, 12 @ 20KG / 44lbs BB (1:45 RI)

2) Dips - 12, 12 @ BW + 15KG / 33lbs (1:45 RI)

3) Front Plate Hold Squats - 20, 20 @ 15KG / 33lbs Plate (1:30 RI)

4) Bench Press - 20, 10+5 @ x2 22KG / 48.4lbs DBs (1:30 RI)

5) Calve Raises - 20, 20 @ 90KG / 198lbs (1:00 RI)

6) Skullcrushers - 20, 20 @ 10KG / 22lbs BB (1:00 RI)

Warmdown - Mobility

Ys - 2x12 (10sec RI)
Hip Circles - 2x30 (10sec RI)
Ankle Mobility - 2x12 per leg (10sec RI)
Side Lunge Stretches - 2x12 per side (10sec RI)

Warmdown - Static Stretching

Neck
Traps
Back
Tris
Shoulders
Chest
Biceps
Hams x 3
Quads
Calves

TOTAL TIME IN GYM = 80mins

***

Phew...that was a lot of reps.

So yeah, my work capacity is comparable to that of a three toed sloth...i was nearly dying in there today.

I guess it IS my first day back doing weights in basically a month, and my body has more than likely been concentrating on more important things like producing vast amounts of sperm or stopping my spine collapsing thus reducing me to a pulp not dissimilar from sperm, rather than keeping my conditioning, muscle mass, or strength up to par.

Obviously.

It still doesnt make it any more psychologically appealing though.

For the play-by-play:

Overhead Squats felt GREAT. My flexibility is really improving. I had no trouble keeping form, where i usually have to put a little effort into locking out my elbows while keeping my back straight and solid - but not today.

Dips were tough, i didnt do them for my whole last program let alone my time off, so my body isnt really neurally up-to-scratch. Good fun though.

Front Plate Hold Squats are just that - you squat while holding a plate out in front of you. I held it about 10" away, so thats about 1pn (1 Peter North). Tough movement.

Bench was interesting. Hard to keep form for some reason. High reps is brutal...

Then i did that isolation stuff to finish off.

As a side note - when i do planks, if i look down my body, my gut hangs down there like Robin Williams' fat suit in "Mrs Doubtfire". Yippee.

 

[katt]

Funny - I was just reading about overhead squats yesterday and commented how hard they looked..

On another note - thanks for the visual on the planks... I really needed that....

 

[Gazhole]

Funny - I was just reading about overhead squats yesterday and commented how hard they looked..

On another note - thanks for the visual on the planks... I really needed that....

Just making sure im as un-attractive on the net as i am in real life .

Seriously though, i really just say stuff like that to get a laugh, lol. Its not that bad, just enough to make me notice it because it was pretty six-packy before i started having this back issue and stopped training.

Tried to keep the calories down while i was off, but i just got REALLY hungry, haha.

Hows things with you?

 

[Scarface30]

great workout man, you really do take a good deal of time coming up with a program and it pays off for sure!

pn...

 

[katt]

Just making sure im as un-attractive on the net as i am in real life .

Seriously though, i really just say stuff like that to get a laugh, lol. Its not that bad, just enough to make me notice it because it was pretty six-packy before i started having this back issue and stopped training.

Tried to keep the calories down while i was off, but i just got REALLY hungry, haha.

Hows things with you?

I'm getting nervous about when my 8 weeks is up and I have to go back to eating maintenance or cutting... I eat so much now, I'm going to be so hungry when I have to cut back .

 

[Gazhole]

great workout man, you really do take a good deal of time coming up with a program and it pays off for sure!

pn...

Well heres hoping it pays off! Otherwise all that work is for nothing .

Hows things?

 

[Gazhole]

I'm getting nervous about when my 8 weeks is up and I have to go back to eating maintenance or cutting... I eat so much now, I'm going to be so hungry when I have to cut back .

Well i dont envy you thats for sure! But come on, itll be worth it at the end, surely?

 

[Scarface30]

Well heres hoping it pays off! Otherwise all that work is for nothing .

Hows things?

things aren't bad, started work yesterday and it wasn't too bad. making some money that I will be putting right towards a new computer I desperately need. getting antsy about getting back to the gym but I wanna rest completely.

hows things with you besides rehab of the injury?

 

[SamEaston]

Glad you got back to the gym mate! Your new program looks shit hot! I reckon you'll burn off the majority of your 'gut' in the first couple of weeks back at the training. Take advantage of the fact that your body is used to having lots of food and not doing much exercise, step up the training and BINGO - return of the 6-pack!

 

[vortrit]

It felt really good, i have to say. Really low impact on the back which is perfect with my issue atm.

I love swimming, i think its a great combination of muscular and cardiovascular work than nothing else can quite acheive.

In my prime i could do 60 lengths in an hour without taking one break. Granted i was a lot lighter, but still!

How is the foot anyways?

It's not bad. The doctor gave me some stretching exercises. He said doing leg exercises would be fine, but no running for awhile. I can do elliptical, swimming, biking, etc., though.

 

[Double D]

Program looks familiar I figured I would just stop in to say hey.

 

[Gazhole]

things aren't bad, started work yesterday and it wasn't too bad. making some money that I will be putting right towards a new computer I desperately need. getting antsy about getting back to the gym but I wanna rest completely.

hows things with you besides rehab of the injury?

Cool, are you building the computer yourself or is it an off-the-shelf job?

And yeah, take it easy dude - rest is good. When lifting is less a challenge and more a struggle injuries are certain to follow.

Write that down .

Things are pretty good, thanks. Cant really complain to be honest! Recording a cover of Jungle Love by Morris Day and The Time, playing Oblivion on the 360, and generally chilling out!

 

[Gazhole]

Glad you got back to the gym mate! Your new program looks shit hot! I reckon you'll burn off the majority of your 'gut' in the first couple of weeks back at the training. Take advantage of the fact that your body is used to having lots of food and not doing much exercise, step up the training and BINGO - return of the 6-pack!

I should hope so, i hate being a bit of a chubber, lol.

I am hoping that ill get some degree of "newbie gains" since ive been off so long!

Hows you?

 

[Gazhole]

It's not bad. The doctor gave me some stretching exercises. He said doing leg exercises would be fine, but no running for awhile. I can do elliptical, swimming, biking, etc., though.

I expect its the impact of the running that messes it up?

Glad to hear its not serious though, man .

Is the training going well besides?

 

[Gazhole]

Program looks familiar I figured I would just stop in to say hey.

The Double D!!!

Lol.