Better the devil than goob...

[SamEaston]

Goddamit - spoke too soon!

What are Hises??

 

[the other half]

db press, is that bench or shoulder? either way they are great numbers.
keep kickin ass. its a great feeling isnt it?

 

[JailHouse]

On a roll indeed Senior goob!

 

[katt]

Hiya Goobie Doo..

 

[StanUk]

hey goob, you've been putting up some serious volume lately, i think those workouts would probably kill me

keep it up anyway mate!

 

[goob]

That's a great workout, goob! The chins and dips are worthy!

Thanks DOMS, it's been a good couple of weeks.

Dang, I wish I could do more chins....

Good lookin workout Goob!

Don't worry, soon you will be doing more Chins than a chinese hooker....

Goddamit - spoke too soon!

What are Hises??

These babies. Weight on sholders shrug up, hold for 5 seconds.

db press, is that bench or shoulder? either way they are great numbers.
keep kickin ass. its a great feeling isnt it?

Bench, I could never do that for shoulder...

On a roll indeed Senior goob!

Indeed messr 'House

Hiya Goobie Doo..

hey goob, you've been putting up some serious volume lately, i think those workouts would probably kill me

keep it up anyway mate!

Cheers stan, but I'm not alone, you've been putting up some serious numbers too...

 

[nadirmg]

is that you, goob?

nice dips! EXCELLEEEENT! (bill and ted style - complete with air guitar)

 

[JailHouse]

I never tried Hises. Those look nice tho Im gunna try those.

 

[goob]

Nad - Ain't me. Thank god.

JH - Do it!

RDL's
240 x 6
240 x 6
240 x 7
240 x 7

Front squats
130 x 7
130 x 7
130 x 7
130 x 7

Leg Press
520 x 8
520 x 8
520 x 8
520 x 8

Leg Ext
175 x 7
175 x 7
175 x 7
175 x 7

Still high in the sky, no sign of crashing down yet...

 

[Gazhole]

Shit...your numbers scare me. Any plans to test 1RMs in the next few months? I think they'd be killer!

 

[SamEaston]

Yeah, those Romanians are looking mighty! Still loving those Front Squats i see. Are they doing good things for your thighs? The tops of my thighs are sooo thick now after starting them - makes it much more difficult to buy jeans mind you :hmm:

Hises look painful - i think i'll give them a miss. Thanks for the info though, you're a doll And for the picture - had me going that it was you for a minute

 

[Brutus_G]

Nice pressin man and RDLS.

 

[goob]

Shit...your numbers scare me. Any plans to test 1RMs in the next few months? I think they'd be killer!

No, I've never tested 1RM's, don't really plan to start. Numbers are scaring me, I don't know how far I can push it til an injury seizes me in it's evil vice...

Yeah, those Romanians are looking mighty! Still loving those Front Squats i see. Are they doing good things for your thighs? The tops of my thighs are sooo thick now after starting them - makes it much more difficult to buy jeans mind you :hmm:

Hises look painful - i think i'll give them a miss. Thanks for the info though, you're a doll And for the picture - had me going that it was you for a minute

haha, that guy had no style. You'd never see me wearing that, or having a beard like that. I should post a picture.....but alas no camera. Plus, I don't want to be inindated with modelling offers....

Nice pressin man and RDLS.

Cheers dude, I'm way behind you though....

 

[Brutus_G]

Cheers dude, I'm way behind you though....[/QUOTE]

Not on leg presses and your lighter.

 

[tallcall]

Nad - Ain't me. Thank god.

JH - Do it!

RDL's
240 x 6
240 x 6
240 x 7
240 x 7

Front squats
130 x 7
130 x 7
130 x 7
130 x 7

Leg Press
520 x 8
520 x 8
520 x 8
520 x 8

Leg Ext
175 x 7
175 x 7
175 x 7
175 x 7

Those are impressive leg presses! Keep up the good work.

Still high in the sky, no sign of crashing down yet...

Lucy in the Sky With Diamonds?

YouTube Video

YouTube Video

Yeah "Puff the Magic Dragon!"

 

[JailHouse]

Really nice d lifts congrats!

 

[the other half]

if you dont have a camera, just go rob a bank, they will get plenty of good picks of you on their security cameras. and you will be on t.v. and the police take really good photos-from what i have been told.

brutal workout.

 

[nadirmg]

wow dude! excellent work on the legs!
where did you start out at when you started front squats? i'm thinking about giving those a shot the next time leg day rolls around and i'm not sure where to start out at.. obviously LESS than back squats.

and what are RDLs?

 

[katt]

great wo Goob! I love this journal... so many random posts between workouts.. lol

 

[nadirmg]

oh wait, i got it..
romanian dead lifts..... duuuuuh

 

[Gazhole]

Not too quick on the uptake, eh?

Dont worry, i once got confused because i mixed up Rest Interval and Rep Max (RM...RI...ARGH!!?!?!)

 

[goob]

Those are impressive leg presses! Keep up the good work.



Lucy in the Sky With Diamonds?


Yeah "Puff the Magic Dragon!"

Those are the songs I was sung when growing up. No wonder I ended up working as a lightening jack fast, (female) celebrity fisting, kryptonite snorting drug mule with a steel cock that can punch through concrete......

Really nice d lifts congrats!

TY!!!!!!

if you dont have a camera, just go rob a bank, they will get plenty of good picks of you on their security cameras. and you will be on t.v. and the police take really good photos-from what i have been told.

brutal workout

That may just about the last place I want to go to get my photo taken. See previous post fot details.

wow dude! excellent work on the legs!
where did you start out at when you started front squats? i'm thinking about giving those a shot the next time leg day rolls around and i'm not sure where to start out at.. obviously LESS than back squats.

Front squats are the best muscle building exersice ever in my book. Hits the core, legs arms, every-fucking-where! Start with the bar, and just add weihts until you feel comfortable to start with, gauge your limits, and then move on from there...

great wo Goob! I love this journal... so many random posts between workouts.. lol

Yup, it's like the 'Cheers' bar....

...only Norm's a sheep molester, Woody's an interbational crack dealer and Sam's got a concrete destroying steel cock......

Dont worry, i once got confused because i mixed up Rest Interval and Rep Max (RM...RI...ARGH!!?!?!)

That could have been so much worse......RI....M. At least you did'nt voice your confusion out loud in the shower room with that wierd guy who always watches you there.....

 

[goob]

Texas Training Method - Goob's wild- mothafuckin'- west style

Mon - High Volume / High Intensity (Workout A)
Tue - Rest
Wed - Low Volume / Low Intensity (Workout B) + Cardiovascular + Grip
Thur - Rest
Fri - Low Volume / High Intensity (Workout A)
Sat - Rest
Sun - Rest

Mon - High Volume / High Intensity (Workout B)
Tue - Rest
Wed - Low Volume / Low Intensity (Workout A) + Cardiovascular + Grip
Thur - Rest
Fri - Low Volume / High Intensity (Workout B)
Sat - Rest
Sun - Rest

Set Up

Each day in the split has a different goal, and thus the volume and intensity of each of these days alternates in order to allow for strength gains and optimal recovery.

The first day "High Volume / High Intensity" is meant to be the toughest workout and the most taxing on the system, this workout is geared towards causing a lot of microtrauma in order to stimulate hypertrophy.

Day 1 = 5x5 @ 6RM (1:30-1:45 RI)

The second day "Low Volume / Low Intensity" is an active recovery day, in which you still lift weights, but at a greatly reduced level of difficulty. The whole point of this day is as you would expect - to aid muscle recovery through very low impact lifting.

Day 2 = 2x6 @ 10RM (1:15-1:30 RI)

The final day "Low Volume / High Intensity" is where the magic happens and is where PRs will occur. This workout focuses on strength rather than your tolerance for punishment like in the first day.

Day 3 = 3x3 @ 4RM (2:00-2:30 RI)



Workout A:

Focus Movements (x4) -
Lower Push x2 (Front Squat, Leg Press, Goblet Squat, Leg Ext)
Upper Pull x2 (Pullups/Chinups, Bent Over Rows Lat Pulldowns, T-Bar Row

Accessory Movements (x1-2) -
Speed Shrugs, Abs stuff

Workout B:

Focus Movements (x4) -
Lower Pull x2 (RDL’s, Rev Leg Ext, Hyperextensions, Rotational Deads)
Upper Push x2 (DB Press, Overhead Press, Weighted Dips, Pushup mega mix)

Accessory Movements (x1-2) -
Calf raises, Face Pulls

Cardio: 12 minute HIIT, 1 min fast/ 1 min slow.
Cardio will also be performed on off days (3) varying between 3-8 mile run steady state.

Progression

Alternating periodization is designed to vary the workout parameters often enough to stop progress stagnating due to staying on a single set/rep scheme for too long. Because of this constantly varying stimulus, progress can occur and "burnout" can be kept at bay.

Week 1 - Do not attempt any PRs.
Week 2 - Attempt PR on 1-2 movements.
Week 3 - Attempt PR on 1-2 movements.
Week 4 - Attempt PR on 1-2 movements.
Week 5 - Attempt PR on 1-2 movements.
Week 6 - Do not attempt any PRs.

When attempting PRs, don't PR on the same movement twice per program. Working from this template, it is possible to PR on all chosen movements once. If however, you fail on your PR attempt one week, try again the next time that movement is available for PR.

Once Week 6 is complete, a total rest week should be taken then if necessary, repeat the program again with different movements.

On the second day (Low Volume / Low Intensity) cardio should be performed as a form of active recovery. This should be relatively low intensity, aiming for somewhere between 10-30 minutes. Depending on your fitness level and recovery ability, higher intensity protocols can also be performed if necessary. Always train higher intensity protocols first.

This will be the new program. With my on variation, which will vary again over the various weeks......

 

[Witchblade]

Who are you kidding? You can't do just 9 or 12 reps per exercise.

 

[goob]

Who are you kidding? You can't do just 9 or 12 reps per exercise.

That's a good point. I'm not used to normal rep schemes, i wonder how i will feel after it?

8 x sets of focus movements should do the trick though.....

 

[JailHouse]

Texas Training Method - Goob's wild- mothafuckin'- west style



This will be the new program. With my on variation, which will vary again over the various weeks......

Isnt Gaz doing this also?

 

[JailHouse]

You know what they say about Texas

Every things bigger in texas lol.

 

[nadirmg]

hey now, don't mess with texas.
texas rox0rz.

 

[SamEaston]

...only Norm's a sheep molester, Woody's an interbational crack dealer and Sam's got a concrete destroying steel cock......

Yeah - about that. Can i keep it for the weekend??

Program looks mental - proper chicken oriental! I see you're still prioritising Front Squats and Pullups, good man.

I was going to ask you about T-bar rows. I gave em a try the other day but i found that, with the plate on the end, i couldn't get a full ROM in towards my body because the plate hit me before my hands were close enough. Do you have this problem?

 

[Gazhole]

That could have been so much worse......RI....M. At least you did'nt voice your confusion out loud in the shower room with that wierd guy who always watches you there.....

Stop following me. It makes DOMS jealous.