Better the devil than goob...

[Scarface30]

solid workout goob. those are some very nice RDLs

thanks for the shoe question response, that's a good website. I haven't bought any yet though, still in the process of finding the right pair.

 

[tallcall]

........ too late to delete my comment?

YouTube Video

Star Trek Time Warp

YouTube Video

 

[the other half]

things are looking awesome in here.

just remember not to fall while you are running, or you will have a knee that looks likes katts.

 

[StanUk]

nice work Goob your still on a roll I see!

 

[Brutus_G]

nice work Goob your still on a roll I see!

Goob never stops.

 

[goob]

Thanks y'all.

Today's workout:

Front Squats
120 x 10
120 x 10
120 x 10
130 x 10

WG Chins
8
8
8

Leg Press
480 x 10
480 x 10
480 x 10
480 x 10

BB Rows
100 x 10
100 x 10
100 x 10

OH Press BB
80 x 10
80 x 10
80 x 10

1 min @ 8 mph
1 min @ 12.5 mph
x 5

This was this wierd recovery day that i can't get used to. Lowered weights felt strange, but it still did the trick.

 

[Brutus_G]

Well recovery is just part of the game man.

 

[Gazhole]

Trust me after the recovery day youll feel strong as an ox when it comes to strength day. Its weird but it works. Good session

 

[goob]

Trust me after the recovery day youll feel strong as an ox when it comes to strength day. Its weird but it works. Good session

Hmm. We shall see. Although you can probably write this off due to the running. As B said, recovery is needed.

Liking the routine though, good stuff gaz.

 

[goob]

Return of the dreaded, the evil, the beast of two backs....

HIIT

80 m Sprints 90-100% Effort
30-60 second rest.
X 10

Strange, what should have been really realy brutal, actually turned out to be almost easy. Maybe I did'nt push myself enough, or the rest interval was too long. Either way, steady state running felt harder.

 

[JailHouse]

back to running?! The underground drug seine will never be the same!

Nice progress on the deads!

 

[SamEaston]

Return of the dreaded, the evil, the beast of two backs....

HIIT

80 m Sprints 90-100% Effort
30-60 second rest.
X 10

Strange, what should have been really realy brutal, actually turned out to be almost easy. Maybe I did'nt push myself enough, or the rest interval was too long. Either way, steady state running felt harder.

It's funny how that happens actually. It used to happen to me too. After training all summer for sprints, we would go into winter training for long distance, and jesus christ on a bike, it was unbearable. I reckon you get used to the fact that you're only going all out for a very short time (in relation to the amount of time you'll run steady state) and so keeping a reasonable pace on for a long time is really hard to start off with.

Plus, you already know what your times/targets were last time you ran that distance, and you're pushing yourself to reach it again. Now that's gotta take it out of you

 

[goob]

back to running?! The underground drug seine will never be the same!

Nice progress on the deads!

Howdy JH. Yeah, figure I might get back into it, plus i'm competing against Brutus. Hows things?

 

[goob]

It's funny how that happens actually. It used to happen to me too. After training all summer for sprints, we would go into winter training for long distance, and jesus christ on a bike, it was unbearable. I reckon you get used to the fact that you're only going all out for a very short time (in relation to the amount of time you'll run steady state) and so keeping a reasonable pace on for a long time is really hard to start off with.

Plus, you already know what your times/targets were last time you ran that distance, and you're pushing yourself to reach it again. Now that's gotta take it out of you

Makes sense. I'm way off my best times, but the HIIT will help me get back to it.

 

[Brutus_G]

Same thing happens to a powerlifter when they go high reps they put to much force into the first 5-7 reps and burn out on 10 when they should be able to get 12 reps.

It's funny how that happens actually. It used to happen to me too. After training all summer for sprints, we would go into winter training for long distance, and jesus christ on a bike, it was unbearable. I reckon you get used to the fact that you're only going all out for a very short time (in relation to the amount of time you'll run steady state) and so keeping a reasonable pace on for a long time is really hard to start off with.

Plus, you already know what your times/targets were last time you ran that distance, and you're pushing yourself to reach it again. Now that's gotta take it out of you

 

[Scarface30]

great stuff in here man. I am not surprised with your running capacity that that HIIT session didn't destroy you!

how do you feel about HIIT as a way of cardio? or is that a dumb question, lol

 

[goob]

great stuff in here man. I am not surprised with your running capacity that that HIIT session didn't destroy you!

how do you feel about HIIT as a way of cardio? or is that a dumb question, lol

Thanks Scar.

I don't know if it is more or less effective. What it does do is enable you to up your VO2 max, and as a result running distance becomes easier and faster. The next 4 mile I do (provided my legs hold up) will definately beat 30 minutes.

At the momment, I find it easier, and perversly, am actually enjoying it......

 

[goob]

RDL's
270 x 3
270 x 3
270 x 3
270 x 2

DB Press
90 x 3
90 x 3
90 x 3
90 x 3

Hyper Ext
BW + 40 x 8
BW + 40 x 8
BW + 40 x 8

Dips
BW+ 42.5 x 4
BW+ 42.5 x 4
BW+ 42.5 x 4
BW+ 42.5 x 4

Cable Crunches
110 x 8
110 x 8
110 x 8

Improvement in all areas except DB bench. Still not used to this low volume, but responding well to super heavy moves.

 

[DOMS]

Great workout, goob!

I really like low rep workouts. Nothing makes my body grow faster. Well, except perhaps for HIT.

 

[tallcall]

dats som good stuff iight tere

i tink i tuk dannys keybard my bad

 

[JailHouse]

Howdy JH. Yeah, figure I might get back into it, plus i'm competing against Brutus. Hows things?

Doin good nowa dayz.. Ive been running back in forth to my gym recently to get in to the running game.
Your RDLs are nice!

 

[SamEaston]

dats som good stuff iight tere

i tink i tuk dannys keybard my bad

Funny as fuck

 

[tallcall]

Funny as fuck

 

[nadirmg]

wow, goob! that is some serious weight you're moving.
+42.5 dips??

i moved up to 22.5 the other day and i though i was doing good but... damn!

 

[Brutus_G]

"low volume" lol. Those dips are really up there man keep that shit up!

 

[goob]

Great workout, goob!

I really like low rep workouts. Nothing makes my body grow faster. Well, except perhaps for HIT.

Yeah, it's strange. Goes against my usual volume^95million workout equation.

dats som good stuff iight tere

i tink i tuk dannys keybard my bad

In comprehension of this assay of chaff, one hast predicate one's self in typing with Maniclion's typewriter.

wow, goob! that is some serious weight you're moving.
+42.5 dips??

i moved up to 22.5 the other day and i though i was doing good but... damn

Thanks Nads. Word to your mother. No. really, tell her I'll get the money I owe...

Thats the best I've done, but in all honestly you are on some curve of improvement. You seem to be getting very strong, very fast.

"

low volume" lol. Those dips are really up there man keep that shit up!

Yeah texas rules, it seems like my good streak is still going. Not only that, but i'm eating under maintanence.

 

[goob]

Today: HIIT

100 m sprint 95% max effort.
Rest 30 seconds.
Repeat x 10

Easy (ish)

 

[the other half]

i think you are having way to much fun with your workouts. just add 20 lbs. to all your exercises and go for it. really it works.

 

[danzik17]

Hows Week 3 working out for you?

Just started first day of Week 1, so I'm looking forward to banging out some bigger numbers.

 

[Gazhole]

You're making awesome progress, dude