Strength Dedication Ambition

[Gazhole]

Yeah, that high rep stuff really wears me out.

Me too, lol. Im not sure why im doing this to myself

 

[Gazhole]

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

no, i hate my legs and they must be punished before the rest of my body starts acting up also - monkey see, monkey do.

Thankyou though

 

[Gazhole]

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

One of my goals is the work capacity thing, aye! Hypertrophy, and getting better at pullups are some others. I remember when i could do 14 BW pullups and i want to get back to that!

 

[Gazhole]

 

[Gazhole]

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

Haha, cheers Goob. Surprisingly, it wasnt really tiring at all. Dont get me wrong, it wasnt a relaxed stroll in the park - i was sweating like a Welshman in a sheepery at the end.

 

[Gazhole]

my thoughts exactly.

great job Gaz

Thanks dude!

Roll on the proper session next week so i can REALLY get some reps in.

 

[Gazhole]

And yes, i know i have uni work to do, but it took me two hours to finish off one report, and get the results for a second one typed up.

Gaz works stupidly slowly

 

[goob]

Haha, cheers Goob. Surprisingly, it wasnt really tiring at all. Dont get me wrong, it wasnt a relaxed stroll in the park - i was sweating like a Welshman in a sheepery at the end.

Haha, it was a great job, although i'm doubting anticipation came into it.....

 

[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


Upper Body

Superset A (15:00 Minutes)
A1) Pullups (Target = 33 Reps)
36 Reps @ BW (12x3)
TOTAL = 36 Reps (+3)

A2) Dips (Target = 66 Reps)
72 Reps @ BW (12x6)
TOTAL = 72 Reps (+6)

(10:00 Minute RI)

Superset B (15:00 Minutes)
B1) Bench Press (Target = 42 Reps)
45 Reps @ x2 25KG / 55lbs DBs (9x5)
TOTAL = 45 Reps (+3)

B2) Unsupported Rows (Target = 54 Reps)
60 Reps @ x2 15KG / 33lbs DBs (10x6)
TOTAL = 60 Reps (+6)


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

***

This is getting harder, haha. I didnt have much time to spare today, its getting pretty tight in the 15 minutes, gonna be tough getting the reps in the next few weeks.

Gonna take weights out of the unload so i have more time to recoop in that respect. Gonna do a bit more Cardio instead (20 minutes), more grip work, and some other stuff...not sure what really to be honest, i feel i should add something else in there.

Any ideas? Cardio, Grip and "TBA".

Still, pretty good workout. Should have done legs today, but i must have slept awkward cos my lower back was playing up. Fingers crossed itll clear up :-S

 

[vortrit]

Holy cow! That sure is a lot of dips!

 

[Gazhole]

Holy cow! That sure is a lot of dips!

hells yeah, sir! Lol.

If i could reach 100 id be happy as hell, thatd be an acheivement.

4 weeks x +6 each time = 72 + 24 = 96. Id be pleased with that, actually.

 

[PreMier]

i love volume loading like this

 

[vortrit]

hells yeah, sir! Lol.

If i could reach 100 id be happy as hell, thatd be an acheivement.

4 weeks x +6 each time = 72 + 24 = 96. Id be pleased with that, actually.

Yeah, 100 dips is pretty insane.

 

[Gazhole]

i love volume loading like this

Its really harsh, im getting DOMS already - but it seems like a really fun method so far. It was a pretty good sense of acheivement coming out of the gym today, because last time it was hellish getting all those reps, but today i got more!!

 

[Gazhole]

Yeah, 100 dips is pretty insane.

Would be an awesome post to make though, lol.

 

[vortrit]

Indeed it would be. I don't think I could do a 100 dips even at bodyweight.

 

[Scarface30]

you love doing this new routine, and I'm loving looking at your workouts! something very interesting that I am thinking about doing the next time I need a switch.

great workout above man

 

[Gazhole]

Indeed it would be. I don't think I could do a 100 dips even at bodyweight.

Its gonna be an ordeal getting there, haha. I could do JUST 100 dips in 15 minutes, but thats cheating because i wouldnt be doing the pullups.

Thats the goal though. As long as i keep progressing its very attainable!

 

[Gazhole]

you love doing this new routine, and I'm loving looking at your workouts! something very interesting that I am thinking about doing the next time I need a switch.

great workout above man

Thanks dude

Yeah, its pretty good. A lot of fun in the gym, its quite tense near the end trying to fit all the sets into 15 minutes. Today i had something like 12 seconds to spare on Bench and Rows, lol.

Id definitely reccomend giving it a go if you like the look of it.

 

[Pylon]

That's a crazy load, dude. Looks like fun!

 

[katt]

Nice workout Gaz..... how's the doms?

I love high volume - makes me want to change up my routine!

 

[Gazhole]

That's a crazy load, dude. Looks like fun!

Thanks dude i dunno about fun, but i dont have time to get bored! Lol!

 

[Gazhole]

Nice workout Gaz..... how's the doms?

I love high volume - makes me want to change up my routine!

Last week it was ridiculous, haha. Today though im surprisingly fine! Yay for adaptation

 

[goob]

Words cannot describe the madness of that workout. Great job Gaz.

Me and Witch have a job for you. We could use that level of endurance, you like travel huh?

 

[PreMier]

just make sure to deload after a few weeks, this wrecks on your cns

 

[Gazhole]

just make sure to deload after a few weeks, this wrecks on your cns

Haha, yeah, i figured it would at some point, thanks for the heads up though .

Gonna be keeping an eye on it week to week, hoping for at least 4 weeks on this, shooting for 6. Its one of the reasons i decided to take weights out of the unload, i need some more recovery from resistance.

 

[Gazhole]

Words cannot describe the madness of that workout. Great job Gaz.

Me and Witch have a job for you. We could use that level of endurance, you like travel huh?

Numbers can:

212 Reps @ 12 RM lawlerskates.

And okay, what you have in mind? It all depends on WHERE to travel. Youve never seen a man turn into a puddle of quivering sweat quicker than me in a hot climate, haha.

 

[vortrit]

Your gay.








Just kidding.

 

[Gazhole]

Im your gay.

Get you're grammar right, boy.

 

[vortrit]

I want to make love to a donkey.

Hey, to each their own.