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Grip, Rip, Hoist!

"Pfeiffer girl speaking"
"Ey it's Witchy"
"Hi Witchy! You didn't get mono, did you?"
"Not yet, but I got something soothing for your throat"
"Haha, you're such a goof"
"I am your father"
"Is this a joke?"
"THIS IS SPARTA!"
"What?"
"I'll be back"

*beep beep beep*

Saturday, Lower
1) Pistols
bw x5
bw+20 x 5
bw+35 x5
bw+45 x 3
bw+45 x 1
bw+45 x 1 PR!

woooo!

2) Walking lunges
50s/4x14 - *panting*

3) Farmer's walks
50s/3x ~50m (up and down the garage 10 times)

4) Unilateral glute bridges on unstable 45cm bench
4x10 - I had to focus so much on knee flexion to keep the bench from sliding away, I might as well have called these hamstring bridges...

5) 15min of fast jog/walk intervals

Cool workout.
 
Witchblade said:
"Pfeiffer girl speaking"
"Ey it's Witchy"
"Hi Witchy! You didn't get mono, did you?"
"Not yet, but I got something soothing for your throat"
"Haha, you're such a goof"
"I am your father"
"Is this a joke?"
"THIS IS SPARTA!"
"What?"
"I'll be back"

*beep beep beep*

.
Click to expand...

Hey Witch, cool workout. Especially those pistols.

But, I think you need to work on your phone 'seduction' techniques.....
 
lol great phone conversation....ahhh workout not so much..lol just kidding

you're workout looked awesome man! good job with the pistol PR too:thumbs:
 
Thanks. Pistols are now one of my favourite exercises, heh.



Today's workout was rather crappy, but it's supposed to be a bit of a light week anyway so it's oke. I had a massive refeed this morning and I had to get to the gym before 2PM because the gym closes at 3PM, so I was feeling extremely sluggish.

Upper, horizontal
1a) Rear delt flies
11s/4x7 - 3s hold at top

1b) Cable rows
110/4x10 - 1s hold at contraction

2a) High to low cross-overs
45/3x12 - 1s hold at stretch and contraction

2b) Bench Press
110/4x12

By then I was feeling rather sick, so the rest of the workout was performed half-assed, if at all, as I went home prematurely. I stretched at home. The plan was...

3) DB Rows 1-1/2s
50/3x10

4a) Standing external rotation
15s/3x10

4b) Push-ups on handles
bw+25/3x12
 
My goals are basically like anyone's. The main goal is aesthetics, so size and fat loss. All the other goals are related to aesthetics. I'll always try to remain as healthy as possible and when in doubt I'll go for the most functional and safe alternative. Strength is nice, but I'm really only getting stronger so I can put on more mass.

So basically I'll go for as much hyperthrophy as possible while trying to get as healthy, strong and functional within the limits set by my hyperthrophy routine.



I've got pictures ready by the way, so I'll put them up soon. They're not really progress pics, just pics my ex wanted, but they at least moderately reflect my progress and build.
 
Lower, Tuesday
Went really light today. I feel like I don't even need a deloading week after this week. Think I'll just do low volume, high intensity stuff.

1) Deadlift
220/1x12,10,8,6 - tempo: explosive, RI: low

2) Front squat
90/1x10,8,8,6 - RI: low

Two exercises in a row where I just... couldn't... breathe... damnit...

3) Hip abductor machine
135/4x12 - RI: <30s

4) Calf raises
bw+65/1x10,9,8

5) Some interval running as a finisher
10kmh x 30s
20kmh x 30s
repeat 3 times
 
Going pretty good. Tomorrow is my last day of work, then one week more of vacation, then back to school for the final year.

I decided not to deload yet, because I still feel very motivated.

Upper, vertical - Thursday
1) Military Press
120x5,4,3,2,1 - low/med RI

2) NG Pullups
bw+40x5,5,5,4 - could have done the last one, but a ridiculously hot chick walked past and the added 2s hold in the full stretch position killed me. :lol:

3) VWG Sternum Pulldowns
110x10,8,8
60x6 - 3s hold at contraction

Christ that last inch of movement is harder than the rest of the movement combined.

4) Dips
bw+13x10,8,5 - My sternum and the area around my right scapula started aching after the last set... if the pain doesn't subside soon I'll stop doing dips for a while. I immediately iced my right scapula post workout.

5a) Unilateral triceps extension
35x13,11,9

5b) Planks
bw+45/4x40s

5c) Kneeling high-pulley face-pulls
110/3x7 - form wasn't too hot at the last inch I'm afraid. Lower weight next time.

BTW, I have pics, but they're on another PC. I'll upload them when I have time... and can be arsed. :p
 
S052AM.jpg


:yes:
 
Update: the pain around my scapula didn't subside overnight so I went to a physiotherapist today. He concluded no severe damage was done, but I had probably irritated and damaged the connective tissue and a muscle which connect a rib to my spine. I can continue working out, but I can't do exercises that irritate my rib of course.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Witchblade said:
Update: the pain around my scapula didn't subside overnight so I went to a physiotherapist today. He concluded no severe damage was done, but I had probably irritated and damaged the connective tissue and a muscle which connect a rib to my spine. I can continue working out, but I can't do exercises that irritate my rib of course.
Click to expand...

good to hear it's not TOO serious:thumb:
 
Let me know when you'll arrive. I'll be waiting for you with a good fat joint.


Training
I decided not to workout with weights today to give my rib some rest. Instead I went biking for 40mins and I taught my mom some exercises for her new program. It's really depressing what these physical therapists advise as far as proper safe and functional training is concerned.
 
Witchblade said:
Let me know when you'll arrive. I'll be waiting for you with a good fat joint.


Training
I decided not to workout with weights today to give my rib some rest. Instead I went biking for 40mins and I taught my mom some exercises for her new program. It's really depressing what these physical therapists advise as far as proper safe and functional training is concerned.
Click to expand...


That'll be some welcome! Hot girls, legal drugs, cool easy-going people. Is there any drawback with Holland?
 
Hmm the weather is pretty mediocre. Not as bad as in the UK, but good temperatures and sunshine are reserved for the summer only. Beside that we're a small country with a dull culture. We don't have things like huge skyscrapers, the Big Ben, the Mona Lisa or the Eiffel Tower. We're pretty much a country where everything is good, but nothing is superb (except the drugs policy).



My rib seems to have healed pretty damn good overnight. It didn't bother me at all in today's workout.

Upper Horizontal, Sunday
1a) Cable rows
155/1x7, rest-pause, 1x3
155/1x4, rest-pause, 1x3

1b) Bench Press
175x2
155x8
repeat 3 times - Combined PR

2a) Dumbell rows
53/2x9 with 3s hold at top
53/1x15, 10

2b) Push-ups on handles
bw+25/3x8

3a) Reverse cable flies
25/2x8
10/1x13

3b) High to low cross-overs
35/2x20

4) Standing dumbell external rotation
10/3x10

Decent.
 
Witchblade said:
Thanks man. I'm using a plate on the top of my back. I'm thinking about training to be able to do one-handed push-ups. Those are badass.
Click to expand...

one handed pushups are badass!

great workout by the way man:thumb: glad to hear your rib is better, and way to go with the PR!
 
Nice weight on the deads witch :thumb:

I'm glad I don't have to wear spandex at my gym... I couldn't handle it...

Or maybe just the guys couldn't handle it... haha
 
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