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Better the devil than goob...

Today: 4 mile run,

Time 31:00. Not bad, getting faster each time. Still got to break the 30 barrier, then the 28. I'll be happy if I can get back to times between 26-28 minutes again.
 
Front Squats
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5

OH Press
90 x 5
90 x 5
90 x 5
95 x 5
95 x 3

SA Pulldown/ Face pull
100 x 5 / 95 x 5
100 x 5 / 95 x 5
100 x 5 / 95 x 5
100 x 5 / 95 x 5

Reverse crunches
20
20
20
Cable Crunches
100 x 10
100 x 10
100 x 10

2000 metres rowing machine: 9:57.

Ok, the roll has finally ended.
 
Fuck has it. Thats a solid workout!

I dont think my body would let me do that rowing after all the weights...its rebelling just thinking about it :P.

Seriously man, looking great :)

How long do you think itll take to get back to speed (pun!) running-wise?
 
tallcall said:
Gaz is going to start stealing some of your business! :banana::whip:
Click to expand...

Not unless i want a visit from what the girls call "big john".

You've heard of little john, but Robin Hood couldnt have conceived of his nakesake on a porno set at spring break :(
 
Gazhole said:
Fuck has it. Thats a solid workout!

I dont think my body would let me do that rowing after all the weights...its rebelling just thinking about it :P.

Seriously man, looking great :)

How long do you think itll take to get back to speed (pun!) running-wise?
Click to expand...

Cheers dude. Reckon another few weeks, to get to old abilities.
 
Today: Hiit. 1min @ 8mph, 1min @ 12.5 mph X 8.

Hard stuff, still was nmot going to 100% on the sprints, had a good bit left in reserve, but could not have kept 100% for 1 min.
 
Leg Press
530 x 5
530 x 5
530 x 5
530 x 5
530 x 5

Goblets
110 x 8
110 x 8
110 x 8
110 x 8
110 x 8

Weighted pushups
BW + 60 x 10
BW + 60 x 10
BW + 60 x 8

Leg Ext
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5

Rotational Deads
60 x 10
60 x 10
60 x 10

Lat Pulldowns
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

In, out, shake it all about.
 
thats my motto. be quick in and out. and yes that is for all things in life. its all about me.
 
solid, goob.

those goblets look pretty challenging. does it put a lot of stress on your shoulders?

is there a reason your doing lat pulldowns instead of pullups? i've read a couple articles that say the pulldowns aren't as good. what's your take on it?
 
the other half said:
as long as i get mine, why waste both of ours time. right?:D
Click to expand...

Generous to a fault....

Sam said:
Hiya Goob! :hiya:

Those are MASSIVE Lat pulldowns! Hows tricks?
Click to expand...

Hey Sam, how was the conference? Are you back in London after your time in the motherland? Things just fine in goobland.

Countryboy said:
DAMN!

Good workout....
Click to expand...

Hey Countryboy, welcome to this den of filth that sometimes passes as a journal. Although it must be said is a lot cleaner recently that it has been.....

nad said:
solid, goob.

those goblets look pretty challenging. does it put a lot of stress on your shoulders?

is there a reason your doing lat pulldowns instead of pullups? i've read a couple articles that say the pulldowns aren't as good. what's your take on it?
Click to expand...

Thanks Nad. I'd go with chinups, they seem to be the best. I just did the lat pulldowns as a changeup. If your going to do anything, stick to the chins/ pull IMO.

No the goblets don't hit your shoulders at all. But they do seem to hit muscles right along your front, well worth a try. Very effective move.
 
Nice running Goob, you'll break that 30 min mark in no time :D I used to go jogging years ago, there was a good route near me that was around 3 miles or so, cant remember how long it took, all i know is that if I tried to run it nowadays i would probably keele over and die :tard:
 
Your numbers are outta this world, mate. That intensity + that volume is sick.

Makes me wonder what would happen if you took the volume down and put the extra energy into pushing more weight :eek:
 
i know how you can get under the 30 minute mark. dont start your stop watch till u have ran a quarter mile.:nerd:
 
Good run man! I say we reinstall the running contest and set goals for each other again.
 
StanUk said:
Nice running Goob, you'll break that 30 min mark in no time :D I used to go jogging years ago, there was a good route near me that was around 3 miles or so, cant remember how long it took, all i know is that if I tried to run it nowadays i would probably keele over and die :tard:
Click to expand...

Cheers stan. Don't worry, i'm finding it hard going getting back into it....

Gaz said:
Your numbers are outta this world, mate. That intensity + that volume is sick.

Makes me wonder what would happen if you took the volume down and put the extra energy into pushing more weight :eek:
Click to expand...

Thanks dude appreciate it, but there's way better people on here than me. I'd only just about make the middle ground at lifting. You for one.

I guess we will find out soon. This is Texas week.

OH said:
i know how you can get under the 30 minute mark. dont start your stop watch till u have ran a quarter mile.:nerd:
Click to expand...

...oh I was. I started it 100 yards from the finishing line.

B said:
Good run man! I say we reinstall the running contest and set goals for each other again.
Click to expand...

Challenge accepted. How about a 4 mile time? What do you reckon.

This sounds good: Texas vs Gaz, Running: vs Brutus.

Plenty motivation.

also...

Drinking vs Jailhouse.
 
Texas Part 1.

Front squats
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5

Leg Press
520 x 5
520 x 5
520 x 5
520 x 5
520 x 5

WG Chins
5
5
5
5
5

Bent Over row
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5

1min @ 8 mph
1min @ 12 mph
1 min @ 6 mph
X 4 on treadmill.


Good start on Texas. This was much like the rep scheme from Witch's routine. Did not find it too hard. Running however, was.... After all that.
 
Now THAT looks like my kinda workout :callme: That treadmill carry-on afterwards though ... :wtf: are you up to with that on a leg day??

So, what's the difference between 5 x 5 and this Texas Method then? There's obviously a difference but i can't be bothered trawling your journal to find it, since we're soon going to have to start measuring it in light years :rolleyes:

Oh and yeah, the conference was brilliant - right up geek street :thumb: Thanks for asking! and i had a great time at home. There's something about fried food and bagpipes that i just love :D
 
SamEaston said:
Now THAT looks like my kinda workout :callme: That treadmill carry-on afterwards though ... :wtf: are you up to with that on a leg day??
Click to expand...

no shit, dude. you're mad! mad strong!
 
SamEaston said:
Now THAT looks like my kinda workout :callme: That treadmill carry-on afterwards though ... :wtf: are you up to with that on a leg day??

So, what's the difference between 5 x 5 and this Texas Method then? There's obviously a difference but i can't be bothered trawling your journal to find it, since we're soon going to have to start measuring it in light years :rolleyes:

Oh and yeah, the conference was brilliant - right up geek street :thumb: Thanks for asking! and i had a great time at home. There's something about fried food and bagpipes that i just love :D
Click to expand...

Yeah, don't underestimate just how hard it is to run after doing that. It was way worse than the workout.

Texas is on page 65 I think. It's 5x5, @ 6rm, 10x 10 @ 10rm, and 3 x 3 - going for Pr's. Or something of that ilk.
Also, it's 2 x upper + 2 x lower compuond moves = accssesory lifts per workout.

countryboy said:
Damn... another fine job!

Makes my treadmill look like...... a walk on the treadmill...
Click to expand...
Thanks dude, but you've got to remember, this is me getting back into running, I could do 4 miles in 26 mins and 3 in 18 not that long ago. So I've got a massive headstart.

B said:
I challenge you to run a 30min 4 mile run.
Click to expand...

See post below....
nad said:
no shit, dude. you're mad! mad strong!
Click to expand...

haha, you sound like a literate danny81....
 
Dude, you're improving awesomely. I reckon you'll be sub 30 mins within 3-4 runs.

And Sam, theres an overview of Texas in my blog if you can't find it in here :thumb:
 
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