Strength Dedication Ambition

[Scarface30]

Im terrible at maths, its really quite shocking.

Bioshock does look awesome though, man. I wanted to get it but im gonna wait untill it comes down in price and goes on budget or something, lol.

Tiding myself over playing some Dawn Of War : Winter Assault \m/ love that game.

Things are cool with me. Have a lot of work also, gonna do some tomorrow (yay for study days).

what kind of game is that anyway? sounds pretty cool.

I'm pumped that Gears of War is coming out for PC too. played it on 360 and loved it!

 

[Gazhole]

what kind of game is that anyway? sounds pretty cool.

I'm pumped that Gears of War is coming out for PC too. played it on 360 and loved it!

Dawn of War is a real time strategy. You build an army and conquer your enemies with it. I love it. Im usually crap at RTS games because theyre too complex, but DoW is just simple enough to get you stuck into the fighting.

Its worth a look, theres two expansions for it (Winter Assault, and Dark Crusade) and theyre making another at the mo (Soulstorm). The expansions add a whole other race to the game with their own style, plus each expansion has a few new units for all the other races too.

Check em out!

Completed Gears of War the other day, last boss was surprisingly easy compared to some other parts in the game

Still a classic though. Second one is in development aswell!

 

[DOMS]

Ah, excellent. Ill take a look at it, and that article. Id rather the book though, theres only so much detail they can go into in articles.

Worth a buy, then?

Hell yes! He's got a workout for every occasion! Plus, there's a lot of information to make sure that your weight training routine is well-rounded.

 

[Gazhole]

Hell yes! He's got a workout for every occasion! Plus, there's a lot of information to make sure that your weight training routine is well-rounded.

Haha, good stuff. Looks like im gona have to scrape some cash together. Ive been needing something to read but nothing has taken my fancy. This may just do the trick

 

[goob]

Holy shit Gaz, I just read your workout from yesterday. 33 rep pullups? 66 Rep dips? There's about 180 reps in there!!!!! That's insanity! I fucking love it. Well done son.

 

[Gazhole]

Holy shit Gaz, I just read your workout from yesterday. 33 rep pullups? 66 Rep dips? There's about 180 reps in there!!!!! That's insanity! I fucking love it. Well done son.

Yeah it was a tough one, 11x6 on Dips just wouldnt be possible on any other sort of training setup. Considering my BW at dips is 14, its still more reps than 4x14, and thats not particularly do-able either.

Thanks though, the next installment for Legs will be tomorrow. Id better get some sleep because its going to be a good one

 

[1quick1]

Thanks dude! Long time no see.

What the hell happened to EB!?

It's still up man, just had a little server issue a little while back

 

[Gazhole]

It's still up man, just had a little server issue a little while back

Ah right, lol, i tried it for days and it didnt work, i thought youd bitten the dust.

Glad to hear its still up though, ill swing by laters

 

[SamEaston]

Christ - bet you're looking forward to legs today, huh? Im just back from doing legs with high reps -

One word. . . . . .

. . . . ooowwwwwwww!

Have fun!

 

[PreMier]

you order your gripper yet?

 

[Gazhole]

Warmup Complex

Glute Bridges - 2x12
Wall Retractions - 2x12
Kneeling Squats - 2x12
Shoulder Dislocations - 1x12
Standing Knee Raises - 1x12 per leg
Standing Side Bends - 1x12 per side
Butt Kickers - 1x12 per leg
Shoulder Circles - 1x12 per arm per direction


Core Work

Planks - 2x30sec @ 30sec RI
Reverse Crunches - 2x20 @ 30sec RI


Lower Body

Superset A (15:00 Minutes)
A1) Front Squats
50 Reps @ x1 17.5KG / 38.5lbs BB (10x5)
TOTAL = 50 Reps

A2) Good Mornings
50 Reps @ x1 30KG / 66lbs BB (10x5)
TOTAL = 50 Reps

(10:00 Minute RI)

Superset B (15:00 Minutes)
B1) Hack Squats
35 Reps @ x1 45KG / 99lbs BB (7x5)
TOTAL = 35 Reps

B2) Romanian Deadlifts
35 Reps @ x2 25KG / 55lbs DBs (7x5)
TOTAL = 35 Reps


Warmdown Complex

A's - 2x12
Hip Circles - 1x30 per direction
Lateral Lunges - 2x12 per leg
Side Neck Stretch - 1x30sec per side
Forward Neck Stretch - 1x30sec
Overhead Tricep Stretch - 1x30sec per arm
Shoulder Dislocation Stretch - 1x30sec per arm
Forearm Stretch - 1x30sec per arm
Quad Stretch - 1x30sec per leg
Somatic Ham Stretch - 1x30sec per leg
Lying Ham Stretch - 1x30sec per leg
Calve Stretch - 1x30sec per leg

***

Man, was i flagging in that second superset. I was gonna do Hacks and Deads first because theyre the heaviest and most challenging, but the gym was busy and that equipment wasnt available.

Next time ill do it properly, but today still wasnt a bad result! My Hams are gonna kill methinks.

 

[Scarface30]

170 reps for a lower day...wow, that's all I have to say!

I bet you're legs are probably thinking "what the fuck did he just do?!?!?" at this very moment.

 

[Gazhole]

Christ - bet you're looking forward to legs today, huh? Im just back from doing legs with high reps -

One word. . . . . .

. . . . ooowwwwwwww!

Have fun!

Lol, it was fun - but tomorrow i expect itll be a different story

 

[Gazhole]

you order your gripper yet?

Not yet, cashflow is becoming a problem now studenting has kicked in

I wanna get that book on the Waterbury method DOMS was talking about too.

 

[Gazhole]

170 reps for a lower day...wow, that's all I have to say!

I bet you're legs are probably thinking "what the fuck did he just do?!?!?" at this very moment.

Thanks dude it got REALLY tough near the end there. I couldnt feel my legs at all in the last two sets, it was crazy!

 

[vortrit]

Nice lower body workout.

 

[Pylon]

Nice job, Gaz.

I think some of the Waterbury stuff is available online if you want to google around a bit.

 

[Gazhole]

Nice lower body workout.

Cheers dude

 

[Gazhole]

Nice job, Gaz.

I think some of the Waterbury stuff is available online if you want to google around a bit.

Thanks man .

Yeah, ive read one or two articles, but i think itd be good to own the book, if only for the increased level of detail that can actually be included in a book.

 

[Pylon]

Well, let me know if it's worth picking up once you get it. I've found his stuff to be interesting, but never really did a deep dive.

 

[goob]

Gaz, I've come to the conclusion that you must be a clone of DOMS on crack. I've never seen anything as crazy as this.

In two workouts, you've covered around 400 reps. Awesome. Just awesome.

 

[Gazhole]

Well, let me know if it's worth picking up once you get it. I've found his stuff to be interesting, but never really did a deep dive.

Yeah, sure thing it shouldnt be too long, but food is more important, yknow? Lol!

 

[Gazhole]

Gaz, I've come to the conclusion that you must be a clone of DOMS on crack. I've never seen anything as crazy as this.

In two workouts, you've covered around 400 reps. Awesome. Just awesome.

350 to be exact! I have no idea how im going to beat these records, and thats kinda the point of this whole training regime!!

Still, its gonna be fun finding out how far i can push this

Thankyou though, i dont know about being on DOMS' level, but ive certainly acheived a higher level of his namesake on this program - my hams FUCKING KILL.

 

[vortrit]

Yeah, that high rep stuff really wears me out.

 

[katt]

JEZUZ GAZ - did you not want to feel your legs for the next few days or what? That was a killer workout!

 

[Witchblade]

350 to be exact! I have no idea how im going to beat these records, and thats kinda the point of this whole training regime!!

At the end of this program, your work capacity will be through the fucking roof.

 

[Gazhole]

Warmup Complex

Glute Bridges - 2x12
Wall Retractions - 2x12
Kneeling Squats - 2x12
Shoulder Dislocations - 1x12
Standing Knee Raises - 1x12 per leg
Standing Side Bends - 1x12 per side
Butt Kickers - 1x12 per leg
Shoulder Circles - 1x12 per arm per direction


Core Work

Reverse Crunches - 2x20 @ 30sec RI
Planks - 2x45sec @ 30sec RI (+15sec)


Upper Body (Unload)

Superset A (7:30 Minutes)
A1) Pullups (Target = 16 Reps)
19 Reps @ BW (1x4, 5x3)
TOTAL = 19 Reps (+3)

A2) Dips (Target = 33 Reps)
36 Reps @ BW (6x6)
TOTAL = 36 Reps (+3)

(7:30 Minute RI)

Superset B (7:30 Minutes)
B1) Bench Press (Target = 21 Reps)
24 Reps @ x2 25KG / 55lbs DBs (4x5, 1x4)
TOTAL = 24 Reps (+3)

B2) Unsupported Rows (Target = 26 Reps)
29 Reps @ x2 15KG / 33lbs DBs (4x6, 1x5)
TOTAL = 29 Reps (+3)

Grip Work
1) Static Holds (30sec)
3x1 (1:00 RI) @ x2 35KG / 77lbs DBs


Cardio

Stationary Bike - 5mins @ Lv3
Stationary Bike - 5mins @ Lv10
Stationary Bike - 5mins @ Lv5


Warmdown Complex

A's - 2x12
Hip Circles - 1x30 per direction
Lateral Lunges - 2x12 per leg
Side Neck Stretch - 1x30sec per side
Forward Neck Stretch - 1x30sec
Overhead Tricep Stretch - 1x30sec per arm
Shoulder Dislocation Stretch - 1x30sec per arm
Forearm Stretch - 1x30sec per arm
Quad Stretch - 1x30sec per leg
Somatic Ham Stretch - 1x30sec per leg
Lying Ham Stretch - 1x30sec per leg
Calve Stretch - 1x30sec per leg

***

Pretty good unload session today, everything went well, added 3 reps to each without going to concentric failure. Whee, Cardio and grip too. I was surprised my grip strength is still relatively okay considering my absence from it. Used to do the same thing with 40KG DBs 4x30sec, now 35KG DBs 3x30sec.

Alright i guess.

Wont be online much today or tomorrow, have a lot of uni work to do, ill catch up with you guys on monday night, thanks for posting in here though, your comments have kept me going through this stupid injury situation

 

[Pylon]

 

[goob]

Oh dear lord. This is madness, an unload session with about 100 reps?. Well done Gaz, kudos for that example of extreme sado masochism.

 

[Scarface30]

Oh dear lord. This is madness, an unload session with about 100 reps?. Well done Gaz, kudos for that example of extreme sado masochism.

my thoughts exactly.

great job Gaz