Grip, Rip, Hoist!

[katt]

ok - she was wearing a see-through top at the gym.?????? Good lord,,, how did anyone get there workouts done?

 

[goob]

ok - she was wearing a see-through top at the gym.?????? Good lord,,, how did anyone get there workouts done?

Ok. That's it. The penny has dropped. I said it before. I'm moving across to Holland. Witch, grab some Dutch hotties, some weed, and some viagra and meet me off the plane. It's going to be a long night.

Oh. and we can maybe get around to the gym....at somepoint. As long as she is there.

 

[Witchblade]

I'll be waiting for ya, goob. It would be pretty sweet to work out together, especially if she's there, heh.
About the clap push-ups, I'm not going to do them. I think I'm going to work up to unilateral push-ups, but not clap push-ups. It's just a challenge for you, if you're interested. There aren't many people who can do triple clap push-ups.


Thank you very much JT and Scar.

 

[Witchblade]

Thursday
2 hours of soccer

Friday, Total Body
Didn't have time to do a session thursday after playing soccer so I experimented with a 2-workouts-in-1 session. I'm extremely sleep deprived though at the moment and it showed. All weights were down a few reps compared to last weeks.
I'll see if it's just today or more lasting fatigue Sunday.

 

[Scarface30]

damn...get rested up so you're back to those geat workouts Witchblade!

 

[Witchblade]

It was the lack of sleep.

Upper, Horizontal - Sunday
1) CNG Cable Rows
155x10, RP, 6, RP, 5, RP, 4

2) Bench Press
165x8 PR + 4 assisted

3) DB Rows
55x8,7,6 - 3s hold at top

4) Push-ups on handles
bw+45x5,3

5) Reverse machine flies
55x8, RP, 6, RP, 4 - Feels weird...

6) High to low cross-overs + standing DB external rotation - density training <5min

 

[Witchblade]

Lower - Monday
1) Deadlift
285/5x5

2) Front Squat
110/5x6

3) Hip abduction machine
155 (stack)/1x10,12,9,9

4) Dragonfly + Reverse crunch series of isometric holds - Holding your body stable hurts my elbows when doing dragonflies. Meh. My elbows and my wrists get irritated very easily.


Good numbers, pace was too slow. Overall, good.

 

[fufu]

how are the knees holding up with the soccer and squat training?

 

[Scarface30]

great workouts in here Witchblade! way to go on the PR

good to know it was only lack of sleep, eh?

 

[Witchblade]

great workouts in here Witchblade! way to go on the PR

good to know it was only lack of sleep, eh?

Thanks man. You better get back to keeping a journal too!

It's definitely good to know it was just the lack of sleep. I'm very pleased with the results of this program and even quite surprised I'm still making progress. Regardless, I'm going to switch some things up again soon.

how are the knees holding up with the soccer and squat training?

I only play soccer occasionally with some friends. I'm not registered at a club. I also do a lot of prehabilitation stuff and make sure all my training is both functional and safe. I've never had any (internal) knee problems and my new running shoes seem to have solved the shin splint problem.

 

[Scarface30]

Thanks man. You better get back to keeping a journal too!

hey now, I started a new journal...lol, the seismic testing one

 

[goob]

Lower - Monday
1) Deadlift
285/5x5

2) Front Squat
110/5x6

3) Hip abduction machine
155 (stack)/1x10,12,9,9

4) Dragonfly + Reverse crunch series of isometric holds - Holding your body stable hurts my elbows when doing dragonflies. Meh. My elbows and my wrists get irritated very easily.


Good numbers, pace was too slow. Overall, good.

Good work Witch. What are dragonflys?


Also, what position do you play in soccer?

 

[Witchblade]

Damnit, I always say dragonflies when I mean dragonflags. I've got to know them as flies and I've been saying it wrong ever since.

When I used to play soccer I was a right defense, but now when playing for fun I'm in the right offense/mid right offense.

 

[goob]

Damnit, I always say dragonflies when I mean dragonflags. I've got to know them as flies and I've been saying it wrong ever since.

When I used to play soccer I was a right defense, but now when playing for fun I'm in the right offense/mid right offense.

Oh... those evil mistresses of the damned. Damn tough.

I played right wing too, occasionally as an attacking midfield/ forward. Good position, but really tiring as part of a 3-5-2 wing back system. It's nice to have a fullback behind you to take some of the wing running from you.

 

[katt]

Hey Witchy.... how's it going?

 

[Witchblade]

I'm ok. Today's session (Upper vertical) was rather shitty though. I think I need some time off or at least some sort of deload. I'll change my program after that.

Some lifts I'm going to incorporate:
- Decline cable pull-overs
- Kneeling unilateral high-pulley rows (cross between pulldowns and rows)
- Unilateral military press
- work up to unilateral push-ups
- exchange dumbell rows and cable rows so that dumbell rows become my main exercise

I'm also going to push myself to do more cardio.

 

[katt]

The changes sound good....

How long has it been since your last break?

 

[Witchblade]

About 2 months so some sort of deload wouldn't hurt.

Thursday, sports
Tennis 90min, medium intensity
Biking 30min, low intensity

 

[Scarface30]

looks like a good variety of new exercises you have there

how was the tennis? tennis is one of those sports that looks easily underestimated, but I know how exhausting it can be!

 

[goob]

Can you Spot the Homo?

My guess is that girls like that are why Witch plays tennis....

 

[DOMS]

 

[Witchblade]

We had some pretty damn hot girls playing there too, yeah. Tennis in itself is pretty cool too though.

 

[Witchblade]

Lower - Saturday
50m sprint
150m walk
repeat 10 times
150m sprint

 

[King Silverback]

Fantastic w/o's in here BRother Blade, keep it up my Friend!!!

 

[Witchblade]

No worries there Arch. I ain't never gonna stop.

It seems my lower and horizontal days aren't suffering from fatigue, so I'm not taking the entire week off. Instead I'll ease into the modifications of my program.

Upper, horizontal - Sunday
All RIs were low/medium today.

1) Cable Rows
155x7,5,5

2) Bench Press
175x4,8 PR - woah, the set of 8 was assisted but the spotter only used his fingers in a supinated position. Still, there's no way I can do that alone, I think. Form was superb though with leg drive and everything.

3) DB Rows
65x10,9,8

4) Push-ups on handles
bw+25x10,7,5

5) Reverse machine flies
55x7, 3 dropsets

6) High to low cross-overs
55x7, 3 dropsets

7) DB external rotation 15x15
Poor man's shoulder horn 30s isometric hold at 45°

Time: 30min

Pretty good actually.

 

[P-funk]

nice job on the PR

 

[Witchblade]

Thanks, P.
BTW, I like your article about running and treadmills. I'm going to put it in my FAQ, when I have time.




As for my training, I am taking this week off. I'm ill: feverish, lightheaded, sore throat and I got the flu. It started building up last Friday and yesterday (Sunday) was just plain shit. The work-out was pretty good and I think it helped, but my recovery abilities are crap. I'm sore like a motherfucker and I feel weak. It's nothing serious and I could use the time off though, so all in all I'm all right. I'm not skipping school either.

 

[goob]

Yeah, damn good on the PR. Flu sucks. Knowing you Witch, you probably got from some Dutch hotty.

 

[Witchblade]

I hope it's not Pfeiffer...

 

[Scarface30]

shitty man, hopefully you're feeling good soon! a week over never hurt anyone.