I Got a Million Ways to Get It...

[Scarface30]

How's it going, man?

Hey DOMS. Things are actually going fantastic, thanks.

I am home now for 2 weeks after my first rotation on with my new job. It's with a gold exploration company in Ontario and I'm loving it so far. It's a young group of people I work with and they're a lot of fun.

How's things with you?

 

[Scarface30]

So now that I am home, I decided to get back to the gym. Unfortunately I am weak. But fortunately I found out just before I came home that there's 2 gyms around where I am working. One in an arena and one regular gym. I'll definitely be checking those out!

Today was...

Front Squats - RI 1:30-2:00
89x5
111x5 (2 sets)
122x5 (2 sets)

Pullups - RI 1:30-2:00
BWx5
BWx8
BWx5
BWx4 (2 sets)

DB Snatches - RI 1:30-2:00
35x4 (4 sets) each arm

Static Holds - RI 2:00+
75lbs (x2) - 55s, 42s, 30s

Dips - RI 1:30
BWx10 (2 sets)

Underestimated myself on the front squats and pullups. Thought I'd only get 5 pullups on the first set, but realized I could have done more - so I did more on the second set.

Static holds felt good. Forearms will be sore tomorrow! Everything will be sore tomorrow...

 

[Curt James]

Great work!

 

[Scarface30]

Great work!

Hey Curt, thanks and thanks for stopping by!

 

[Scarface30]

Yesterday...

Military Press - RI 2:00
40x10
70x5
75x4
80x3
89x1
100x1
105.5x1

T-Bar Rows - RI 1:30-2:00
+132x5 (5 sets)

Low Incline DB Press - RI 1:30
40sx8
45sx8 (2 sets)

Hypers - RI 1:30
+22x8 (3 sets)

Monkey Hangs - RI 2:00
BWx30 (2 sets)

Military presses felt good, but weak. What can I expect after a month or more off, though? T-bar rows felt good, still my bread and butter.

It just feels good to be back at it! No real goal right now, which might not be good, but I'm just sort of going with the flow for now.

 

[Curt James]

Hey Curt, thanks and thanks for stopping by!

Great journal.

 

[Gazhole]

Great workouts, man! Like the way you have them set up!

 

[Scarface30]

Great workouts, man! Like the way you have them set up!

Thanks Gaz.

Funny you say that because at the present moment there is no method to my routines. I just go in and workout. Honestly, I find some of those workouts to be the best. I still try to balance it out and have some form of rep-range I shoot for, but other than that I'm just wingin' it in there right now!

 

[Scarface30]

Today...

RDLs - RI 1:30-2:00
177x5 (5 sets)

Chinups - RI 1:30-2:00
BWx10
BWx7 (2 sets)

Jump Squats - RI 0:30-0:45
+70x4 (4 sets)

Seated DB Press - RI 1:30
40sx10 (2 sets)
40sx6

Cable Crunches - RI 1:00
145x10 (3 sets)

 

[Curt James]

^Great work.

Doing chins tonight. If I get BW X 5 I'll consider it a miracle.

 

[Scarface30]

^Great work.

Doing chins tonight. If I get BW X 5 I'll consider it a miracle.

Thanks Curt.

Practice makes perfect, man. Chinups/pullups are a tough exercise for sure.

 

[Scarface30]

Today...

DB Bench Press - RI 2:00-3:00
40s x10
60s x5
60s x4
60s x3
65s x2 (2 sets)

Hang Cleans - RI 2:00
67 x5
78 x4
83.5 x3
89 x2
94x5 x1

Supine Rows - RI 1:30-2:00
+22 x6 (3 sets)

Stationary Bike @ 10:00
HR: 130-165

Sp I went about the DB press wrong. If I did it right I think I could have got 70s for sure. I for some reason didn't think the gym had DBs between 45-55 lbs range and decided to jump right to the 60s. It's also kind of distracting when the buddy next to you is incline DB pressing as much with one DB as you are with both!

 

[Scarface30]

Today...

Military Press - RI 1:30-2:00
45(bar) x10
78 x5
89 x4
94.5 x3
100 x1
105.5 x1
111 x1

Front Squats - RI 1:30-2:00
111 x5 (2 sets)
122 x5 (2 sets)
133 x5

Pullups - RI 2:00
BW x8
BW x6 (2 sets)

Cable Crunches - RI 1:00
145 x8 (3 sets)

Had to be short and sweet and it wasn't too bad. Military pressing felt strong, as did the front squats.

I head back to Ontario tomorrow for 5 weeks of work, hopefully the gym they have in the town I'm living in is decent enough to get a good workout in so I can keep at it.

 

[davegmb]

Hello, journal looks good, workouts short and sweet, which is the way i like it. How come you had a month off?

 

[Scarface30]

Hello, journal looks good, workouts short and sweet, which is the way i like it. How come you had a month off?

Hey dave, thanks for visiting my journal.

I didn't have quite a full month off, although I'd consider it a month because I was so inconsistent with school ending, not having enough money to get a membership and starting work. But now school's over, I am finally employed, and I have money for a membership!

So that brings me to my next point - I finally decided to go to the gym where I am working and low and behold, it was closed! Damn. Try again some other day.

 

[Scarface30]

A little workout I was contemplating getting back into the heavy, strength-oriented lifting. If anyone wants to chime in and give some advice, I'd appreciate it. As always I plan on just trying to lift heavier every session by ~5lbs if I can. The reason for this is because I really, REALLY suck at setting up any more periodization, therefore I use the method of simply just lifting heavier each session!

It'll be a 4 day a week routine, upper/lower. A change from my fullbody workouts I've been doing forever.

Upper A
Military press - 10,5,4,3,1,1,1
Low incline or flat DB press - 5x5
Dips - 3x3
Some sort of extra work here

Lower A
Front Squats - 5x5
Hang cleans - 6x3
Some form of extra work

Upper B
Chinups - 10,5,4,3,1,1,1
T-bar Rows - 5x5
Pullups - 3x3
Extra work

Lower B
RDLs - 5x5
Jump squats - 6x3
Extra work

So that's it. One thing I notice is my choice of exercises - never changes! I don't know if this is a horrible thing or not, but I find those up there are the meat and potatoes of a routine and as long as I lift heavy and keep progressing with the weight they'll serve their purpose.

 

[yellowmoomba]

I have a few suggestions:

1) Alternate a push and a pull exercises on your UPPER day. Rest 60 seconds between each exercise.

Example:

Push Press
Chin

Dip
Row

Pushup or Fly
Reverse Fly


2) Some other good lower body exercise to consider adding

SLDL
Trapbar Deads
DB Snatch
20 rep squat
Bulgar. Split Squat
Step ups
Side lunge/Back lunge/Front lunge
Overhead squats

3) Throw in some CORE exercises:

Ab Wheel Rollout
Hanging leg raise
Swiss ball inch worm
Planks / Side Planks
Laying leg throwdown/raises

4) Try to add some plyos in there

Muscle ups
Plyo pushups
Jump Rope
Side to side jumps
Rowing machine

Just my $0.02

 

[Scarface30]

So, finally able to get to the gym...

Today...

Military Press - RI 1:00-2:00
35 (bar ) x10
65 x5
75 x4
80 x3
90 x1
95 x1
100 x1

So, the reason for the is because I hate that "Oly-bars" that are only 35lbs. Well, I don't know for sure if they are 35lbs, but I do know they are not the normal 45lbs Oly-bar. Anyone else know what I'm talking about? Why would anyone want to use them? I HATE THEM! They screw up my groove. Saw the REAL Oly-bar in the corner when I was done. I wondered why everything seemed, oh - 10lbs lighter!

A) Dips - RI 1:00
+20 5x5
B) Pullups - RI 1:00
BW 5x5

Side Laterals - RI 1:00
15 2x8

Cable Crunches - RI 1:00
140 x10
150 2x8

Done. So the above "superset" is what I think YM was getting at. So I did a set of dips, RI 60 seconds, set of pullups, RI 60 seconds, set of dips, etc... I've done this a long time ago and am glad YM reminded me of this.

Did I mentioned I hate the lighter weighted "Oly-bars?"

 

[DOMS]

I pretty sure that a superset is two exercises with no rest in between.

In any case, a solid workout; and nice job on the pullups.

 

[Scarface30]

I pretty sure that a superset is two exercises with no rest in between.

In any case, a solid workout; and nice job on the pullups.

Yeah, I realize they're not an actual superset, I just didn't know what else to call them.

Thanks though, man.

 

[Scarface30]

Today...

RDLs - RI 1:30
135 x5 (warmup)
185 5x5

DB Snatches - RI 1:30-2:00
40 6x3

Jumps Squats - RI 2:00
+70 2x4
+80 2x4

Monkey Hangs - RI 2:00+
BW 3x45 seconds

Done. This was a good one. My legs haven't felt this wobbly in a while! I really have to start stretching though.

 

[Scarface30]

Today...

T-bar Rows - RI 1:00-2:00
+90 x10
+135 x5
+140 x4
+145 x3
+160 x1
+165 x1
+170 x1

A) Flat DB Press - RI 1:00
55s 5x5
B) DB Rows - RI 1:00
60s 5x5 each arm

Incline Bench Press - RI 1:30
95 3x8

So I still realize it's not a superset, but I just put it like that because I am unsure how else to type it down.

Incline bench is weak, although I think I could have gone 5lbs heavier.

 

[Scarface30]

Today...

Hang Cleans - RTI 1:30
85 x3 (2 sets)
90 x3 (2 sets)
95 x3 (2 sets)

Front Squats - RI 1:30
125 5x5

Pullups - RI 1:30-2:00
BW x10
BW x8

Static Holds - RI 2:00+
70s 2x45 seconds

This was one of the best workouts I've had in a long time. I realize I did not stick to the plan like was mentioned above, but I just find it hard to veer away from a fullbody workout. They're just so awesome!

I might change things around...

 

[Gazhole]

Great looking workouts! I like how the last few have been simple heavy and focused!

 

[Scarface30]

Great looking workouts! I like how the last few have been simple heavy and focused!

Thanks Gaz.

I am a true believer in the simple and heavy workouts are most of the time the best. Well, not the best, but very effective.

How's things?

 

[Scarface30]

Today...

Military Press - RI 1:00-2:00
45 x10
85 x5
90 x4
95 x3
105 x1
115 x1
120 x1

The 120 rep was more of a push press. Had to get that weight up, and that was going to be the only way.

Dips +25 x5
RI 1:00
Pullups BW x5
RI 1:00

Did above for 5 total sets of each.

Seated Calf Raises - RI 1:00
110 3x6

Monkey Hangs - RI 2:00+
BW 3 x40 seconds

 

[yellowmoomba]

Looking good Keep it up.

 

[Gazhole]

Thanks Gaz.

I am a true believer in the simple and heavy workouts are most of the time the best. Well, not the best, but very effective.

How's things?

I just like the abbreviated sessions because you can really give an exercise your full attention and effort.

Things are alright, how you doing?

 

[Scarface30]

Alright, so with the word of approval from Gaz and a little research on his site along with several others, I've decided to start the Texas Method. Just seems to fit into my goals right now, I just want to get stronger as normal. I want to get back to where I used to be with my lifts and further.

I plan on starting this tomorrow. I'll have to calculate rough 4, 6, and 10 RM.


Workout A:
1. RDLs
2. Pullups
3. Front squats
4. Bench press
Calve raises
Static holds

Workout B:
1. Military Press
2. Hang Cleans
3. Single leg RDLs
4. T-bar rows
Laterals
Core

Monday
Exercises 1-4: 5x5 @6RM

Wednesday
Exercises 1-4: 3x6 @10RM

Friday
Exercises 1-4: 3x3 @4RM

 

[davegmb]

^^^^^^^^^^^ Looks good, i might try this when im due a change up, looking forward to seeing how you progress.