I Got a Million Ways to Get It...

[Scarface30]

Today...

CGBP - RI 2:00
Warmup sets x2
135x3
130x3 (2 sets)

Chinups - RI 2:00
+15x5 (2 sets)
BWx6 (2 sets)

Standing BB Press - RI 2:00
80x6
85x6
85x5
85x4

Seated Cable Rows - RI 2:00
85x6
95x6 (2 sets)
105x6

Side Laterals - RI 1:00
15sx10
15sx7

Could have started off 5 or 10 lbs heavier on the CGBP.

Chins were alright, probably should have started with an extra 10 instead of 15lbs.

 

[Scarface30]

Today...

Deadlifts - RI 2:00
Warmup sets x2
195x3
185x3 (2 sets)

Squats - RI 2:00
145x5 (2 sets)
155x5 (2 sets)

Single Leg DL - RI 1:30
+15x8 each leg
+20x8 (2 sets) each leg

Seated Calf Raises - RI 1:00
100x8 (2 sets)

Planks - RI 2:00
BW - 79 seconds
BW - 55 seconds

My DLs did not go up, I figure it was since last week they were out of rotation. Tried 205 but that was a . Form was horrendous!

Squats felt good though.

 

[Scarface30]

Today...

Dips - RI 1:30
BWx10 (2 sets)
BWx7
BWx6

Pullups - RI 1:30+
BWx6
BWx5 (2 sets)
BWx4

Arnold Press - RI 1:30
30sx10
35sx8
35sx6

Yates Rows - RI 1:30
115x10 (2 sets)
125x8

DB Curls 30sx8
Static Holds 75sx2 - 35 seconds each

 

[Scarface30]

Today...

Front Squats - RI 1:30
95x8 (2 sets)
100x8 (2 sets)

RDLs - RI 1:30
145x10
145x8 (2 sets)

DB Snatch - RI 1:30
35x6 each arm
40x4 each arm

Hypers - RI 1:30
BWx10 (3 sets)

Seated Calf Raises - RI 1:00
110x6 (3 sets)

Wasn't able to get to the gym yesterday, so I went today instead.

Front squats are feeling good, although I am finding I get tight lower back for about 10 minutes after doing them.

 

[Gazhole]

Awesome workouts, dude! You're hitting it hard

Do you do anything to warm up the lower back beforehand?

 

[Scarface30]

Awesome workouts, dude! You're hitting it hard

Do you do anything to warm up the lower back beforehand?

Thanks Gaz.

Errr.. yyyeesss.. I am warming up my lower back beforehand..

No, no I am not. What could I do for that?

 

[Scarface30]

Today...

Low Incline DB Press - RI 2:00
Warmup (2 sets)
60x3
55x3 (2 sets)

Chinups - RI 2:00
+10x6 (2 sets)
+15x4 (2 sets)

Standing BB Press - RI 2:00
85x6 (2 sets)
90x5
90x4

Seated Cable Rows - RI 2:00
95x6
105x5 (3 sets)

Side Laterals - RI 1:00
15x10
20x8

Cable Crunches - RI 1:00
125x10
135x10
145x6

 

[the other half]

scar, good to have u back. seems alot of us had a nice long vacation from the weights.

if we all keep hitting it hard,we will all be back to our old selves or better.

 

[Scarface30]

scar, good to have u back. seems alot of us had a nice long vacation from the weights.

if we all keep hitting it hard,we will all be back to our old selves or better.

Thanks TOH, I'm feeling great, and better than first semester, since I've been getting to the gym again on a regular basis.

Hoping to get better than my old self, that's for sure. .

 

[Scarface30]

Today...

Deadlifts - RI 2:00
Warmup up (2 sets)
200x3
190x3 (2 sets)

Squats - RI 2:00
145x5
155x5 (2 sets)
165x5

Single Leg DL - RI 1:30
+20x8 each leg
+25x8 each leg
+30x8 each leg

Seated Calf Raises - RI 1:00
110x6 (3 sets)

Planks - RI 2:00
BW - 90 seconds
BW - 70 seconds

So, I think I might have figured out the whole thing with my back. I kept my core more firm and "flexed" so to speak, and noticed a huge difference in the stress on my lower back. I guess with doing that my abs took some of the stress off my lower back.

Does that make sense? Could that have helped?

Other than that, was a good workout. Squats are feeling strong, and DLs were too.

 

[Scarface30]

Today...

Dips - RI 1:30
BWx10 (2 sets)
BWx8 (2 sets)

Pullups - RI 1:30+
BWx7
BWx6
BWx5 (2 sets)

Arnold Press - RI 1:30
35sx8
35sx7 (2 sets)

Yates Rows - RI 1:30
115x10
125x10
125x8

Hammer Curls 30sx8
Static Holds 75s - ~40 seconds each (forgot to time, again).

 

[Scarface30]

Today...

Front Squats - RI 1:30
95x8 (2 sets)
105x8 (2 sets)

RDLs - RI 1:30+
145x10
145x8 (2 sets)

DB Snatches - RI 1:30+
40x4 (3 sets) each arm

Hypers - RI 1:30
BWx10 (3 sets)

Seated Calf Raises - RI 1:00
115x6 (3 sets)

 

[Scarface30]

Today...

Low Incline DB Press - RI 2:00
Warmup (2 sets)
65sx3
60sx3 (2 sets)

Chinups - RI 2:00
+10x6 (2 sets)
+15x5
+15x4

Standing BB Press - RI 2:00
85x5
90x5 (3 sets)

Cable Rows - RI 2:00
95x6
115x6
115x6 (2 sets)

Side Laterals - RI 1:00
20sx8 (2 sets)

Planks - RI 2:00
BW - 82 seconds
BW - 65 seconds

 

[yellowmoomba]

Haven't been in here in a while. Looks like you are getting stronger

 

[katt]

Yup, Scar is moving on up....

 

[Scarface30]

Haven't been in here in a while. Looks like you are getting stronger

Yup, Scar is moving on up....

Thanks YM and katt.

Slowly getting there. Some things aren't moving along as quickly as I'd like them too, i.e. chinups, but whatever.

Sorry I haven't been getting around to your journals lately. My honours thesis is consuming much of my life and it's getting pretty stressful. It'll be all over soon enough though!

 

[Scarface30]

Yesterday...

Deadlifts - RI 2:00
Warmup (2 sets)
205x3
195x3 (2 sets)

Couldn't find the 2.5s so had to take it down to 195.

Squats - RI 2:00
155x5 (2 sets)
165x5 (2 sets)

Single Leg DLs - RI 1:30
+25x8 (each leg)
+30x8 (each leg)
+35x8 (each leg)

Cable Crunches - RI 1:00
135x10 (2 sets)
145x6

Standing Single Leg Calf Raises - RI 1:00
+30x10 (each leg)
+40x10 (each leg)
+50x10 (each leg)

 

[Scarface30]

Today...

Bench Press - RI 1:30
Warmup
115x8
125x8 (3 sets)

Pullups - RI 1:30+
BWx9
BWx7
BWx6
BWx5

Arnold Press - RI 1:30
35sx8 (2 sets)
35sx6

Yates Row - RI 1:30
115x10
125x10 (2 sets)

Hammer Curls 30sx10
Static Holds 75s - 2x45 seconds

 

[katt]

what are you doing your thesis about?

 

[nadirmg]

Been a long time, Scar. Looks like you're doing good here.
Yay for grip strength training!

 

[Scarface30]

what are you doing your thesis about?

Welllll.. I am studying the metamorphic rocks in a certain area of the Himalayas known as the Lesser Himalayan Sequence.

My supervisor for the project is actually one of the leading geologists on studying the Himalayas, and the work I am doing is something he is hoping will help them figure out the whole picture much better. From what I have learned it is a somewhat complicated mountain range!

Been a long time, Scar. Looks like you're doing good here.
Yay for grip strength training!

Hey nadirmg! Welcome back dude!

Training is going pretty well. This is the first time I have been training for more than a week at a time and consistently since the summer.

 

[Scarface30]

So I wasn't able to workout today because we got hit with a huge snowstorm last night and the university was actually closed, and therefore the gym was closed. First time that's happened in my 5 years here!

 

[nadirmg]

So I wasn't able to workout today because we got hit with a huge snowstorm last night and the university was actually closed, and therefore the gym was closed. First time that's happened in my 5 years here!

That sucks man.
Go watch Fight Club and be ready to work out tomorrow!

 

[Scarface30]

Today...

Front Squats - RI 1:30
95x8
105x8
110x8
110x7

RDLs - RI 1:30+
145x10
150x9
150x8

DB Snatch - RI 2:00
40x4 (2 sets) each arm
45x4 right/45x3 left

Hypers - RI 1:30
BWx10 (3 sets)

Seated Calf Raises - RI 1:00
115x6 (3 sets)

 

[Scarface30]

Been MIA from the gym the last few days. I am on spring break and came home for a few days. Weekend was a write off, hit up some bars Friday night which meant did not feel like going to the gym Saturday, then I came home to no gym.

Will be back at it tomorrow.

 

[Pylon]

Heya Scar. Tough night for Martin against the US. Think he'll be back out there, or will Luongo get a chance?

 

[Pylon]

OK, no need to wonder on that one anymore...

 

[Triple Threat]

hit up some bars Friday night which meant did not feel like going to the gym Saturday,

Quite understandable.

 

[Scarface30]

Heya Scar. Tough night for Martin against the US. Think he'll be back out there, or will Luongo get a chance?

Yeah, even though Marty's my boy, I gotta say Luongo is a good choice for the game against Germany. I'm not sure what Brodeur was thinking on some of those goals.

We can still win gold though! Well, Canada can. I guess your "we" would be the US.. Lol.

Quite understandable.

Sounds like you know all too well, TT.

 

[Scarface30]

Today...

Low Incline DB Press - RI 2:00
Warmup (2 sets)
65sx3
60sx3 (2 sets)

Chinups - RI 2:00
+10x6
+15x6
+15x4 (2 sets)

Standing BB Press - RI 2:00
85x5
90x5 (2 sets)
95x4

Cable Rows - RI 2:00
105x6 (3 sets)
115x6

Side Laterals - RI 1:00
20sx8
25sx5

Cable Crunches - RI 1:00
135x10
145x8
145x7

So, the few days off didn't hurt too much. Chinups are still not up to par, but I am liking my progress on my pushing somewhat.

Soon gonna switch things around, so chinups will switch with DB press, etc...

I'm not sure if you remember, but back over the summer I said how my grandfather was diagnosed with cancer. Well, he's gone through many many chemo treatments and we found out today that he is in remission. I have never felt so relieved and happy in my life.