I Got a Million Ways to Get It...

[Scarface30]

Tonight...

Hang Cleans - RI 1:30
80 3x6

RDLs - RI 1:30
165 3x6

Bench Press - RI 1:30
125 3x6

T-bar Rows - RI 1:30
+125 3x6

Static Holds - RI 2:00+
100s 3x42seconds, 37seconds, 32 seconds

Planks - RI 2:00+
BW x90seconds
BW 2x60seconds

I decided to not up the intensity accordingly on this lower intensity day as I do with the 5x5 and 3x3 due to the fact I think it'll help me out in the long run as in having more energy to put forth on the 3x3 day.

 

[Curt James]

 

[Scarface30]

Thanks for the thumbs up, Curt.

I feel bad I haven't been getting around to people's journals much anymore.
I am still keeping up to date, just not posting much.

 

[Scarface30]

Tonight...

Military Press - RI 2:00-2:15
110 3x3

Pullups - RI 2:00
BW+30 3x3

Front Squats - RI 2:00
155 3x3

Single Leg RDLs - RI 2:00
75 3x3 (each leg)

Calf Press - RI 1:00
450 1x10
450 2x8

Hanging Leg Raises - RI 1:00-1:30
BW 1x12
BW 2x10

So tonight went very well. I honestly think I could have hit my goals of BW+35 on pullups and 165 on squats tonight. But I'm just going to go at it slow and steady.

I also used a BB with an extra 30lbs for the single leg RDLs. I think it was more of a hassle than it was worth.

Unfortunately I don't think I'll be able to get back in a gym until Thursday or later. We'll see though.

 

[Scarface30]

Today...

Hang Cleans - RI 2:00
100 5x5

RDLs - RI 2:00
206 4x5
206 1x3 Grip failed

Bench Press - RI 2:00
144 5x5

T-bar Rows - RI 2:00
+155 5x5

Had to cut it short because I was meeting up with two of my cousins I hadn't seen in a while for supper and then we went to see Due Date. That movie is hilarious.

 

[Scarface30]

Today...

Military Press - RI 1:30
89 3x6

Front Squat - RI 1:30
122 3x6

Pullups - RI 1:30
BW 3x6

Single Leg RDLs - RI 1:30
45 3x6 (each leg)

Monkey Hangs - RI 1:30
BW 3x45s, 36s, 32s

Quick and easy. Nothing heavy in this workout.

 

[davegmb]

Hey bud, what are the monkey hangs for? grip strength?

 

[Scarface30]

Hey bud, what are the monkey hangs for? grip strength?

Hey dave, how's it going?

Yeah, for the majority I use monkey hangs for grip strength. I do find them to be a complete upper body exercise, as I try to activate my bis, traps, delts, etc... while I do them. I'm not sure if they is cheating or not, but it still kills the grip!

 

[Scarface30]

Today...

Hang Cleans - RI 2:00-2:15
111 3x3

RDLs - RI 2:00
227 3x3

Bench Press - RI 2:00
166 3x3

T-bar Rows - RI 2:00
+176 3x3

Static Holds - RI 2:00+
100s 3x45s, 30s, 17s

Planks - RI 2:00+
BW 3x93s, 66s, 63s

Had some bad news today. My grandfather who went into remission with his cancer almost a year ago found out today that it is back. Hard thing to hear, he took it well but I think he was putting it on for the family.

 

[davegmb]

Hey dave, how's it going?

Yeah, for the majority I use monkey hangs for grip strength. I do find them to be a complete upper body exercise, as I try to activate my bis, traps, delts, etc... while I do them. I'm not sure if they is cheating or not, but it still kills the grip!

Going good thanks. I find my deadlifts, RDL's and pull ups destroy my forearms and grip already so not sure where id fit them in, but ill have a think because your selling them to me.

 

[Scarface30]

Going good thanks. I find my deadlifts, RDL's and pull ups destroy my forearms and grip already so not sure where id fit them in, but ill have a think because your selling them to me.

Yeah, deads and pullups are good for the grip too. I like to add a little more for my grip to give it that extra boost. You should definitely try the monkey hangs out sometime!

 

[Scarface30]

Yesterday...

Military Press - RI 2:00-2:15
100 5x5

Front Squat - RI 2:00
144 5x5

Pullups - RI 2:00
BW+26 3x5
BW+26 2x4

Single Leg RDLs - RI 2:00
66 5x5 (each leg)

Calf Press - RI 1:00
484 3x8

Cable Crunches - RI 1:00
145 1x10
160 2x7

So this workout was less than average. I could hit 105 on the MP or get 5x5 with BW+26 on the pullups if my life depended on it. Front squats I nailed, and single leg RDLs were good.

I kind of think I should have taken more time off than I did back a few weeks ago. Also, I don't think I have been eating quite enough lately. That'll change soon.

 

[Scarface30]

I'm so bad at this working out business. I'm not going to make any promises to myself, not going to make goals because we all know where I get.

So, I'll make another, hopefully not futile, attempt at getting stronger (that's not a promise or goal, btw). I don't care about size, although I'd be happy to drop 5lbs, I just want to get stronger. Period.

I'm gonna be going the ever so talked about 5/3/1 workout and see how that treats me. I started tonight and had some annoying news in that the gym will more than likely be closing down for a week or two sometime soon to move to a new place. So knowing my luck, they'll move just as I'm getting back into a groove.

Tonight...

5 minute warmup on the bike

Front Squat - Warmup (1:00 RI)
70x3
85x3
100x3

Front Squat - Work (2:00 RI)
110x5
130x5
145x7

Box Squat Front Squat - Accessory (1:00 RI)
BARx10
65x10
85x8
105x8

Static Holds (2:00+ RI)
80s - 60 seconds
90s - 33 seconds, 22 seconds

Planks (2:00 RI)
BW 3x60 seconds

5 minute cooldown on bike

Everything felt good. The earlier work sets are hard not to do more reps but it all works out in the end when you rep out with the heavy weight.

Box squats were a first for me, and I really underestimated myself, although I think the box (bench) I used was a bit too high. I found something I could use next time that's lower and will also stand on some 45s to get an inch or so lower.

 

[PreMier]

i thought you fuckin died or froze up in canada.. good to see you back

 

[gtbmed]

scar, do you play hockey?

 

[Scarface30]

i thought you fuckin died or froze up in canada.. good to see you back

Haha, thanks P. It was pretty cold here last week (-45 degrees C to be exact) but nope, haven't frozen! Just been lazy.

scar, do you play hockey?

I used to play a bit, but haven't laced em up in a while. I do regret not becoming more involved in hockey when I was younger. I love the game (hence my avatar, lol), can't wait for the All-Star Game this weekend!

 

[Scarface30]

Tonight...

5 minute warmup on the bike
Rotator cuff warmup

Military Press - Warmup (1:00 RI)
BARx3
55x3
70x3

Military Press - Work (2:00 RI)
75x5
85x5
95x7

Standing Unilateral DB Press (1:45 RI)
30 4x6 (each arm)

Chinups (2:00 RI)
BW 1x10
BW 2x6
BW 1x4

Cardio - Treadmell
12 minutes @ 8 km/h (avg)

Tonight felt good again. The pressing was all good, was going to do dips as the accessory but I decided to do uni DB presses and really work on the lower 1/4 of the pressing motion to help out with the bottom 1/4 of military presses.

Not doing chinups first was tough when it came around to them, hopefully those will get better.

And I don't know if anyone saw, but I did 12 minutes of cardio... Yeah, I thought I had a mild fever too. That's the most of cardio I've done in years! I also still realize why cardio sucks, though. 12 minutes is puny, but gotta start somewhere, eh?

 

[Scarface30]

Tonight...

5 minute warmup on the bike

Deadlifts - Warmup (1:00 RI)
90 1x3
115 1x3
135 1x3

Deadlifts - Work (2:00 RI)
145 1x5
175 1x5
190 1x8

Goodmornings - Accessory (1:45 RI)
90 4x8

Calve Press (1:00 RI)
450 3x8

Planks (2:00 RI)
BW 3x60 seconds

5 minute cooldown on the bike

 

[Scarface30]

Early workout today...

5 minute warmup on the bike

Bench Press - Warmup (1:00 RI)
65x3
85x3
105x3

Bench Press - Work (2:00 RI)
110x5
125x5
140x7

Incline Bench Press - Accessory (1:45)
115 4x5

DB Rows (1:45)
60 2x10
60 2x8

Cardio - Treadmill
10 minutes @ 8.8km/h (avg)

I know they say leave your ego at the door, and I do, but I must say doing 65 on the bench, albeit a warmup, was tough to do. But the 140x7 felt good because of it!

Got to the gym early because I gotta watch the first NHL All-Star draft. Should be good, but too bad there's no Crosby.

 

[gtbmed]

Yeah, I knew you were a fan and figured you followed it given your location. I played quite a bit up until a few years ago but I really want to get back into it. I'm looking forward to the new idea for the All-Star game - it should be interesting to see which players end up together.

 

[PreMier]

i can never leave mine at the door.. but ive learned to be humble sometimes

 

[Scarface30]

Yeah, I knew you were a fan and figured you followed it given your location. I played quite a bit up until a few years ago but I really want to get back into it. I'm looking forward to the new idea for the All-Star game - it should be interesting to see which players end up together.

What did you think of the ASG?

I heard a lot of people didn't like it, but I thought it was a great game, and the whole fantasy draft was a unique, but good, addition.

i can never leave mine at the door.. but ive learned to be humble sometimes

Lol, humble is close enough.

 

[Scarface30]

Tonight...

5 minute warmup on the bike

Military Press - Warmup (1:00 RI)
BAR x3
55 x3
70 x3

Military Press - Work (2:00 RI)
80 x3
90 x3
105 x5

Standing Unilateral DB Press - Accessory (1:45 RI)
30 4x7 (each arm)

Chinups (2:00 RI)
BW x10
BW x6
BW 2x5

Cardio - Treadmill
10 minutes @ 9.2km/h (avg)

So, all I have to say is "stupid bitches doing curls, with HORRIBLE form, in the squat rack."

Was supposed to do my front squats, but as soon as I got off the bike some girl took up the squat rack. Her BF was giving her horrible advice, telling her to curl almost like an explosive O-lift. I was pissed.

Squats tomorrow night.

 

[Scarface30]

Tonight...

5 minute warmup on the bike

Front Squats - Warmup (1:00 RI)
70 x3
85 x3
100 x3

Front Squats - Work (2:00 RI)
120 x3
135 x3
155 x4

Front Squat Box Squats - Accessory (1:45)
115 4x6

Static Holds (2:00+ RI)
90s 3x48seconds, 38seconds, 23 seconds

Planks (2:00 RI)
BW 3x65 seconds
*Did sets of 7 pullups between planks

5 minute cooldown on the bike

So I didn't get there last night because there was a public consultation for the town I'm working out of about what the companies plans are for the future. So I obviously had to go.

 

[Pylon]

Scar! What's is the haps, my man?

For the record, I loved the ASG. Got a kick out of the draft, and seeing Backes with 3 points was nice for the Blues.

Down side is that Halak was won the goalie vote in the west, but didn't make the team because of the new rules. I'd like to see them take a starting 6 from each conference, then fill the roster based on player vote. I think the fan vote was so down because no one really knew what they were voting on. (Did you see those stats? Crosby led the overall vote, but had fewer votes this year than his first year as an AS.)

 

[Pylon]

Dude, did you see Johnson drop DiPietro in the Pens-Isles game last night? One punch. Awesome.

I had drinks with him in STL after a playoff game against the Avs a few years back. Nice guy.

 

[gtbmed]

I thought the entire concept was great. This NHL all-star game was truly unique and, I think, superior to any other all-star weekend of the majors sports. The idea of having players pick the teams is really intriguing because you'll get to see different combinations in each year.

 

[Scarface30]

Scar! What's is the haps, my man?

For the record, I loved the ASG. Got a kick out of the draft, and seeing Backes with 3 points was nice for the Blues.

Down side is that Halak was won the goalie vote in the west, but didn't make the team because of the new rules. I'd like to see them take a starting 6 from each conference, then fill the roster based on player vote. I think the fan vote was so down because no one really knew what they were voting on. (Did you see those stats? Crosby led the overall vote, but had fewer votes this year than his first year as an AS.)

Dude, did you see Johnson drop DiPietro in the Pens-Isles game last night? One punch. Awesome.

I had drinks with him in STL after a playoff game against the Avs a few years back. Nice guy.

Hey Py.

Not too much, just working and working out. Watching hockey (unfortunately NJ isn't doing so hot).

Yeah, the ASG voting was a little weird. I didn't like it how players such as Zetterburg, Mike Richards, Thornton, etc... didn't make it. Hopefully they tweak a few things and make it even better because I really enjoyed the whole process.

I saw the highlights of the fight and it was a definite clean KO! Lol.

I thought the entire concept was great. This NHL all-star game was truly unique and, I think, superior to any other all-star weekend of the majors sports. The idea of having players pick the teams is really intriguing because you'll get to see different combinations in each year.

Same here, they really seem to know what to do to market the game which is great. The player combos that the teams picked (Stamkos-St Louis) didn't work out as good as I thought. I figured Stamkos would have ripped it up. But it was still fun to watch nonetheless.

 

[Scarface30]

So I've been off from the gym for the past 3 days, only by default. The back entrance to the gym, the one for after hours (it's a 24hr gym) was busted. The card swipe hasn't been working since Friday, and you can't get in the front entrance after hours.

To my defense, I had to go on a 4 hour snowshoe hike through the woods yesterday to flag a road in for a new drill setup, and let me tell you, that was tiring! Not to mention a 600m walk through waste deep snow.

 

[Pylon]

I'd say that counts for cardio at the very least.

What, no sled dogs?