Say hello to my lil thread!

[Scarface30]

yeah they talk to me every now and then...like last time I was on this acid trip...oh wait...nevermind...just kidding, lol

good mornings
1 set @ 45lbs(bar)/10
2 sets @ 65lbs/10,10
1 set @ 75lbs/9

so I found a crazy padded cushion to do these with, and let me tell you I felt more a burn in the glutes than SLDLs!

step-ups
4 sets @ BW+60lbs/8,8,8,7

man those are brutal!

standing calf raises
1 set @ 115lbs/15
1 set @ 135lbs/15
2 sets @ 155lbs/15,15

so is that normal that you can calf raise more than you can squat? man my squats suck ass lol.

static holds
3 sets @ 75lb DBs/45 seconds, 50 seconds, 35 seconds

I tried to get cute on the last set and decided to try some shrugs..didn't help my time any!

hanging leg raises 3 sets/12,12,12
Swiss ball twists 3 sets/15,14,14

stretched

so my cardio today was using a bush saw for 8 hours, lol...I though I had to mention it because of my no cardio at the gym, don't want you guys to think I am slacking!

 

[Gazhole]

Great workout man!

Good mornings are awesome, really fun movement to do. Do you perform them with slightly bent knees or locked out?

 

[Scarface30]

thanks man.

I did them with a slightly bent knee. I don't think I could do them with a locked knee! and I just seemed to be able to hit the glutes harder with a bent knee.

although ever since I started stretching more often, I have noticed a great deal of improvement in my flexibility.

 

[Gazhole]

thanks man.

I did them with a slightly bent knee. I don't think I could do them with a locked knee! and I just seemed to be able to hit the glutes harder with a bent knee.

although ever since I started stretching more often, I have noticed a great deal of improvement in my flexibility.

Nah, bent knee is safer anyway, thats the way i do them anyhow. I hate locking out on most movements. Plus if you lock out in that position, you're more likely to round your back and its just not worth it.

And nice going on the flexibility

 

[Scarface30]

today's workout...

1A) incline bench press 3 sets @ 115lbs/10,8,8
1B) bentover laterals 3 sets 18lb DBs/10,9,9

2A) bentover BB rows 3 sets @ 135lbs/10,9,8
2B) incline flies 3 sets 20lb DBs/8,8,8

3A) weighted dips 2 sets @ BW+25/12, 7 r/p 4

4A) pullups 2 sets @ BW/10, 6 r/p 3

stretched.

not a bad workout, finished in 40 minutes. don't really have any target as of right now because this is probably gonna be the last week of workouts for 2-3 weeks. I might get 2 workouts in next week, but that's pushing it.

 

[Fitgirl70]

Even with no target in mind, your workout still looks pretty solid.

Hope you've had a good day. I'm so tired.

 

[SamEaston]

Great workout mate! Glad you found your feet on the Good Mornings! They're one of my faves! I do them with bent knees too and they kill my hamstrings and glutes!

I hope your workouts aren't suffering due to the crazy amount of physical labour you're doing at the moment! It must be taking its toll on you!

 

[katt]

Its always good to take a little break now & then..

 

[Scarface30]

Sam yeah, I used bent knees and it does kill the glutes/ham!

as for the work, after I get home from either work or work/gym I just completely laze for the entire evening. read a little bit. I actually just finished a book about Richard Kuklinski called "The Ice Man: Confessions of a Mafia Contract Killer" and it was pretty much the best book I have ever read. for as violent as he was, he was a very intersting person, I highly recommend it if you like that sort of thing.

katt yeah breaks are good, but I hate not being able to go to the gym for a week let alone 2-3 weeks! lol oh well, it will be a nice break though before I get back to the hardcore school.

 

[SamEaston]

Sounds like a good book! I love reading soooo much. I'll read anything pretty much. Im stockpiling books at the moment as i've just booked my summer holiday to Corfu (Greece) and i plan on laying at the beach for the whole time, sipping Diet Coke and reading away to my heart's content - Ahhh, bliss!!

 

[Scarface30]

SAm that sounds like a pretty sweet vacation! Greece would be friggin' awesome...I am definitely coming over to Europe someday before I die! lol

so today's workout was non-existant...forgot my gym sneakers and I didn't think working out in 10lb workboots (maybe not 10lbs but you get the point) would be the best decision I've made, and they didn't let me go in my sock feet.

I have also come to realize that the gym is my drug. when I do not go, I am not a happy person...today wasn't AS bad because it was legs haha.

 

[Fitgirl70]

just makes you want those workouts all the more.

 

[SamEaston]

SAm that sounds like a pretty sweet vacation! Greece would be friggin' awesome...I am definitely coming over to Europe someday before I die! lol

so today's workout was non-existant...forgot my gym sneakers and I didn't think working out in 10lb workboots (maybe not 10lbs but you get the point) would be the best decision I've made, and they didn't let me go in my sock feet.

I have also come to realize that the gym is my drug. when I do not go, I am not a happy person...today wasn't AS bad because it was legs haha.

I hear ya hunny!

 

[katt]

I am the same way scar.. if I miss the gym more than a day I get grumpy.. damn endorphins anyway...

 

[Scarface30]

just makes you want those workouts all the more.

that's right! but today was a no-go again damnit. I went there attempted some squats, but my right knee was feeling rather uncomfortable (I noticed it this morning, but thought it would go away) but it didn't. so I decided to do my upper split...nope, I am completely exhausted from work. it wasn't even a physically demanding day, but I was standing in the sun for 8 hours directing traffic around a contrusction site and wow the sun really drains the energy from you!

I am pretty doubtful if I'll get any workouts in before I go on my geology field school which sucks (not the field school, looking forward to that, but the not working out) I am going to be busy next week moving back to Halifax and getting ready for that course. I'll try my hardest, but I am not promising anything.

 

[SamEaston]

Don't worry. The rest will probably do you good anyway. It can't be good for your system working in the heat all day and then punishing yourself more with a serious workout. Wait till you're back at uni - then you'll have all the time in the world!!

Just think, all those classes to skip! Woo-hoo!!

 

[Double D]

Very nice workout. So you decided to do some iso's with your compounds at the beginning huh? Thats not a bad idea.

 

[Witchblade]

I hear ya on the work man. Little sleep and 8 hours of work can really exhaust you.

 

[Scarface30]

Sam lol, I COULD skip classes but I was already in hot water my first year, so I gotta buckle down like my second year and not fuck up.

Double D hey DD, good to see you around. read on P-funk's journal you're doing a fundamentals course and starting your job in a few weeks, congrats man! yeah I thought I mix things up a bit with the isos and compounds, it was killer!

Witchblade yeah, it is not the most enjoyable thing, is it? damn jobs and their work! lol

 

[SamEaston]

Yeah, I did that too! In fact, i was training intensively for the Scottish Rowing Championships which took place 2 weeks before my finals. Oops

 

[Scarface30]

so I have been tinkering around for a workout that I am satisfied with for a hypertrophy routine. I was messing around lately with a full body but couldn't really come up with something that satisfied me, so I came up with this

Workout A Horizontal
1a)compound pull
2a)compound push
3a)compound pull
4a)compound push

5a)bicep auxillary
5b)quad movement
5c)delt auxillary

Workout B Lower
1a)quad movement
2a)glute/ham movement
3a)uni-lateral exercise
4a)calf auxillary
5a)grip + core

Workout C Vertical
1a)compound pull
2a)compound push
3a)compound pull
4a)compound push

5a)tricep auxillary
5b)glute/ham movement
5c)trap auxillary

I plan on just doing linear progression/periodization with every third week being strength (except for the tri-set), something along these lines:

Week 1&2: 3x10/w 10RM RI60s
Week 3: 5x4/w 5RM RI2-3min
Week 4&5: 3x12/w 12RM RI60s
Week 6: 6x3/w 4RM RI3min
Week 7&8: 3x12/w 12RM RI45s
Week 9: 7x3/w 4RM RI3min
Week 10: 3x14/w 14RM RI30s

I dunno how that looks to everyone, let me know what you think.

as for the tri-sets I might change the vertical day tri-set to have 2 lower body and a tricep auxillary. for their rep ranges, I will keep their sets and reps at about 2x12 every week, but gradually lower their RI.

 

[Scarface30]

so I actually got a workout in today! sweet!

1a) back squats
stretched, prisoner squats
2 sets @ 155lbs/5,5
2 sets @ 165lbs/4,4
2 sets @ 170lbs/3,4

so my squats came outta nowhere today, I was very happy with these. did some stretching and prisoner squats before hand and my knees did not feel uncomfortable.

2a) seated cable rows
2 sets @ 110lbs/14,14
2b) standing OH press
2 sets @ 60lbs/10,12

tried somewhat higher reps for the first time in a while and they felt good.

3a) calf press
3 sets @ 360lbs/14,14,14

4a) incline bench press
2 sets @ 115lbs/10,10
4b) pullups
2 sets @ BW/10,8

5a) Swiss ball twists
2 sets/14,14
5b) planks
2 sets/1:00min, 50seconds

my abs were killing me after that. first time in a while that I did planks.

finished and felt great!

Sam, I thought I'd do my squats today, start on my journey of getting my squats up to my standing calf raises! haha

 

[MCx2]

Niiice. Squats are always a good starting point!! Nice looking layout you got there. Awesome job Scar!

 

[Scarface30]

thanks man, I appreciate it! you can't go wrong with squats first, really gets the blood and testosterone flowing!

and by the "layout" did you mean what I did for my workout, or what I posted above? haha... I'm just looking for some feedback on the routine I posted above.

 

[MCx2]

thanks man, I appreciate it! you can't go wrong with squats first, really gets the blood and testosterone flowing!

and by the "layout" did you mean what I did for my workout, or what I posted above? haha... I'm just looking for some feedback on the routine I posted above.

Well both actually.

I was actually doing something very similar last year, but I always end up splitting my lower in to 2 days. Kinda what I'm doing now but I'm pushing all one day and pulling on another.

 

[Scarface30]

Well both actually.

I was actually doing something very similar last year, but I always end up splitting my lower in to 2 days. Kinda what I'm doing now but I'm pushing all one day and pulling on another.

lol alright, thanks man.

I wanted to do upper/lower split 4 days a week but I thought I might be short on time a lot of weeks in school, so went back to the 3 days a week.

I tried the push/pull/legs and found, especially on push days, my energy levels for the last few exercises was very low and I wasn't up to par.

 

[MCx2]

I tried the push/pull/legs and found, especially on push days, my energy levels for the last few exercises was very low and I wasn't up to par.

Yeah, that's the main reason I split up my lower days. Don't wanna shortchange anything.

My energy levels get pretty low towards the end of my push/pull days too but I'm addicted to the pump I get.

 

[SamEaston]

Good job mate! I'm doing legs Thursday this week. I'll let you know how it goes!

 

[Scarface30]

Sam thanks! now we'll be on the road to great squats eh? lol

tonight's workout I meant to do RDLs but I had something to eat before hand, I wont tell you guys where for I am ashamed, and it made me feel very groggy and felt like I wanted to puke! I think it was a small bit of food poisoning or something because the buddies I was with said they felt sick too.

still feel funny right now actually.

1a) bench press
3 sets @ 135lbs/8,9,10

wow, these felt REALLY weak.

uni lateral DB rows
2 sets @ 50lbs/9,11
1 set @ 55lbs/10

first time in a while that I did these and I was surprised they were where they are.

dips
1 set @ BW/14
1 set @ BW/9 r/p 5

I like the rest pause thing

widegrip lat pulldowns
1 set @ 115lbs/12
1 set @ 115lbs/9 r/p 4

oh, I played some 2 on 2 basketball for about 45 mins before that, so that was my cardio. legs also didn't feel too bad either

 

[katt]

yeah,,, rest/pauses are good