I mean it as the utmost compliment of course!
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Say hello to my lil thread!
- Thread starter Scarface30
- Start date
Happy Friday
Hi Scarface!
Just wanted to say your leg workout looks amazing - and i bet your ass hurts today with the combination of Lunges, squats and SLDL's! Good God man! Your ass will be HA-UUUUUUGE!
hey Sam, thanks for stopping by!
lol yeah my legs are hurtin' today. I woke up in the middle of the night last night and the were sore already. I hope my ass doesn't get too big!
so my legs are ridiculously sore from yesterday! gotta love it!
unilateral incline NG DB press
2 sets @ 45lb DB - 6/6, 6/5 (right/left)
3 sets @ 50lb DB - 5/3, 5/3, 5/3
still weak here, can't seem to do much with this
bentover BB rows
2 sets @ 155lbs/6,6
4 sets @ 165lbs/5,4,4,4 - 5 rep = PR
bench press
1 set @ 155lbs/8reps
2 sets @ 165lbs/5,4
1 set @ 175lbs/4
1 set @ 185lbs/3
bench seemed to have taken off today, had a spot on the last 2 sets. I did all the reps without help, but its just the psychological effect I think of having someone there just incase.
seated cable rows
2 sets @ 145lbs/6,5
3 sets @ 150lbs/4,3,3 - 4 rep = PR
rowing is still my claim to fame right now, cable rows and BB rows!
hammer curls
2 sets @ 35lbs/5,5
1 set @ 40lbs/4
bike for 15mins at a slower than normal pace today - legs are still very sore from yesterday, then stretched.
unilateral incline NG DB press
2 sets @ 45lb DB - 6/6, 6/5 (right/left)
3 sets @ 50lb DB - 5/3, 5/3, 5/3
still weak here, can't seem to do much with this
bentover BB rows
2 sets @ 155lbs/6,6
4 sets @ 165lbs/5,4,4,4 - 5 rep = PR
bench press
1 set @ 155lbs/8reps
2 sets @ 165lbs/5,4
1 set @ 175lbs/4
1 set @ 185lbs/3
bench seemed to have taken off today, had a spot on the last 2 sets. I did all the reps without help, but its just the psychological effect I think of having someone there just incase.
seated cable rows
2 sets @ 145lbs/6,5
3 sets @ 150lbs/4,3,3 - 4 rep = PR
rowing is still my claim to fame right now, cable rows and BB rows!
hammer curls
2 sets @ 35lbs/5,5
1 set @ 40lbs/4
bike for 15mins at a slower than normal pace today - legs are still very sore from yesterday, then stretched.
Your rows are nice indeed.
thanks Witchblade, really appreciate it!
Brother Scarface, EXCELLENT w/o's in here my Friend!!! Enjoy the weekend!!!
thanks Archangel!
Yea man, you're numbers are on a steady climb, that's great.
unilateral incline NG DB press
2 sets @ 45lb DB - 6/6, 6/5 (right/left)
3 sets @ 50lb DB - 5/3, 5/3, 5/3
still weak here, can't seem to do much with this
Perhaps try them both arms at the same time for a while, to see if you can increase the weights. Then go back to unilateral.
Also, how steep of an incline are you using? You might try them at a lower angle.
ReproMan thanks man! I was just thinking about it last night, and before when I worked out, pretty much every set went to failure, even if I was only going for 8 reps, got there and felt fine I go for 2 more. this time around I'm only sticking to my targetted amount and I noticed quite a difference in my energy/strength levels.
Triple Threat this may be stupid but if I try both arms at the same time, should I use a weight I can do 6 with my left, or use the weight that I can do 6 with my right? the angle of the bench I use is 45 degrees.
Triple Threat this may be stupid but if I try both arms at the same time, should I use a weight I can do 6 with my left, or use the weight that I can do 6 with my right? the angle of the bench I use is 45 degrees.
Peronally I would match stuff up with my weaker side. I can DB row a good deal more with my right than my left but I always do the same weight/reps in hopes that my left will catch up someday.
so you are saying that I should do a weight (non uni-lateral) that I can hit 6 reps with my left, even if I can get say 8 with my right (but still only do 6)?
I don't think there's any problem continuing to do them unilaterally I but I would use the same reps for each side. I don't know the exact science behind it, but I would think that you'd want to keep everything balanced.
so I find myself in a little delimma with training.
I have been training for about 3 months straight now without taking a break, which is not a good thing and was considering taking a break after this week. the only thing is I have this geology field school I have to go to starting August 25th, and its 10 days long and I wont be anywhere near a gym, plus after that I will be back in my house in Halifax for about another 5 days before I can get into the gym at school.
I am just wondering if should bother to take a week off where as I'll have probably 14 days off in another 4 weeks, or just keep training until that time? I guess you guys can't really help out because only I know how I feel, and right now my body doesn't feel too tired, but it's hard to say when that time comes.
I have been training for about 3 months straight now without taking a break, which is not a good thing and was considering taking a break after this week. the only thing is I have this geology field school I have to go to starting August 25th, and its 10 days long and I wont be anywhere near a gym, plus after that I will be back in my house in Halifax for about another 5 days before I can get into the gym at school.
I am just wondering if should bother to take a week off where as I'll have probably 14 days off in another 4 weeks, or just keep training until that time? I guess you guys can't really help out because only I know how I feel, and right now my body doesn't feel too tired, but it's hard to say when that time comes.
ReproMan's answer about the unilateral stuff is good. 
Only do with the stronger arm what you can do with the weaker one.
If you're not feeling burned out, then keep training until the field trip. If you do feel the need for a break, maybe do a light week (fewer sets, perhaps different exercises) and then resume until the trip.
Only do with the stronger arm what you can do with the weaker one.If you're not feeling burned out, then keep training until the field trip. If you do feel the need for a break, maybe do a light week (fewer sets, perhaps different exercises) and then resume until the trip.
okay, I'll switch back to 45lb DBs until my left arm gets strong enough. thanks Repro and Triple Threat for the advice. today's workout..
clean and press
1 set @ 90lbs/6reps
2 sets @ 110lbs/4,4
1 set @ 115lbs/2 reps - PR
1 set @ 115/ this set really blew, did one full clean and press then just got one clean.
now that I look back I thought I was already doing 110, fuck me! definitely have to drop that back down next time.
weighted pullups
2 sets @ BW+20lbs/6,6
2 sets @ BW+25lbs/5,6
2 sets @ BW+ 30lbs/4,3 - 4 rep = PR
these are now getting better! last set was a bit rough, kinda had shitty form.
weighted dips
2 sets @ 45lbs/6,6
2 sets @ 55lbs/6,5
2 sets @ 60lbs/4,4
felt good about these today! although I ripped my shirt from the chain on the dip belt, still decent though.
neutral grip pulldowns
1 set @ 145lbs/6reps
5 sets @ 150lbs/5,5,4,4,3 - 5 rep = PR
DB laterals
2 sets @ 20lbs/8,8
20 mins on the bike then stretched. so I think I am going to start doing some light cardio every night now, try to go for a walk since I can't run yet. if I do it'll be about 3 miles, try to get it in 45 mins or so.
clean and press
1 set @ 90lbs/6reps
2 sets @ 110lbs/4,4
1 set @ 115lbs/2 reps - PR
1 set @ 115/ this set really blew, did one full clean and press then just got one clean.
now that I look back I thought I was already doing 110, fuck me! definitely have to drop that back down next time.
weighted pullups
2 sets @ BW+20lbs/6,6
2 sets @ BW+25lbs/5,6
2 sets @ BW+ 30lbs/4,3 - 4 rep = PR
these are now getting better! last set was a bit rough, kinda had shitty form.
weighted dips
2 sets @ 45lbs/6,6
2 sets @ 55lbs/6,5
2 sets @ 60lbs/4,4
felt good about these today! although I ripped my shirt from the chain on the dip belt, still decent though.
neutral grip pulldowns
1 set @ 145lbs/6reps
5 sets @ 150lbs/5,5,4,4,3 - 5 rep = PR
DB laterals
2 sets @ 20lbs/8,8
20 mins on the bike then stretched. so I think I am going to start doing some light cardio every night now, try to go for a walk since I can't run yet. if I do it'll be about 3 miles, try to get it in 45 mins or so.
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Great workout. Those dips are especially worthy!
Awesome w/o Brother scar!!! PR is outstanding too!!! Just cut back on some volume if your feelin burned out, just my 2 cents!!!
DOMS hey man, good to see you in here, and thanks!
Double D thanks, I appreciate it. no I haven't gotten a dip belt yet, I have been using the one at the gym I go to.
Archangel yeah the dip PR felt very good, thanks! yeah I might just do a deloading week, although I am going to find out what you actually do during a deload, still unsure about that
Double D thanks, I appreciate it. no I haven't gotten a dip belt yet, I have been using the one at the gym I go to.
Archangel yeah the dip PR felt very good, thanks! yeah I might just do a deloading week, although I am going to find out what you actually do during a deload, still unsure about that
just went for a quick walk, 2 miles in 30 mins.
I'd feel good about those dips too, 60 lbs is awesome!! Those pullups are off the chart too!! WTG dude! 
thanks Repro, really appreciate it! pullups are getting good but I hope to get them better!
Brilliant job on the pullups and dips! For me these are the most difficult exercises to add weight to, so well done!
lol about ripping your shirt with the dip belt - now you can make up a story to go with it like, yeah . . . i was doing these dips with 150lb weight but had to stop after 10 reps cos my shirt ripped . . .
lol about ripping your shirt with the dip belt - now you can make up a story to go with it like, yeah . . . i was doing these dips with 150lb weight but had to stop after 10 reps cos my shirt ripped . . .
thanks!
lol yeah, I'd have to wear it somewhere and walk up to a group of people, with the "barrels-around-the-arms" look and say "yeah..I ripped my shirt while I was doing 150lb dips because I'm huuge!"
...if only..
push mowed the lawn today for 1.5 hours...good times...
lol yeah, I'd have to wear it somewhere and walk up to a group of people, with the "barrels-around-the-arms" look and say "yeah..I ripped my shirt while I was doing 150lb dips because I'm huuge!"
...if only..
push mowed the lawn today for 1.5 hours...good times...
so things have seemed to level off lately and I just don't have the same "up 'n at 'em!" attitude at the gym right now, I was thinking about deloading next week but I have made up my mind and I am just taking the week off, still throwing in some cardio though.
back squats
1 set @ 135lbs/9reps
3 sets @ 155lbs/7,7,7
1 set @ 165lbs/4 - PR
still not feeling good about my form. I watched some guy do squats in the gym today to see how it should look because he looked like he knew what he was doing and I came to a conclusion that I am not bending enough at the hip and I don't get as parallel as I'd like. when I try to bend more I feel like I am going to fall forward. I am not too flexible at the hip either.
SLDLs
1 set @ 185lbs/6
3 sets @ 205lbs/4,5,5
2 sets @ 225lbs/3,4
not too shabby this time around again, happy with these for now.
lunges
2 sets @ BW+70lbs/5,6
2 sets @ BW+80lbs/4,5
these are still killing me!
calf press
1 set @ 270lbs/12reps
3 sets @ 360lbs/10,10,10
core
3 sets Swiss ball twists/15,15,15
3 sets hanging leg raises/11,11,11
2 sets cable chops @ 75lbs/8,8 each way
2 sets kneeling cable crunches @ 145lbs/9,9
static holds
3 sets 75lb DBs/35sec x3
no cardio today, playing some golf tonight and I plan on helping my dad start building the gazebo, digging holes, moving ground that sorta thing.
back squats
1 set @ 135lbs/9reps
3 sets @ 155lbs/7,7,7
1 set @ 165lbs/4 - PR
still not feeling good about my form. I watched some guy do squats in the gym today to see how it should look because he looked like he knew what he was doing and I came to a conclusion that I am not bending enough at the hip and I don't get as parallel as I'd like. when I try to bend more I feel like I am going to fall forward. I am not too flexible at the hip either.
SLDLs
1 set @ 185lbs/6
3 sets @ 205lbs/4,5,5
2 sets @ 225lbs/3,4
not too shabby this time around again, happy with these for now.
lunges
2 sets @ BW+70lbs/5,6
2 sets @ BW+80lbs/4,5
these are still killing me!
calf press
1 set @ 270lbs/12reps
3 sets @ 360lbs/10,10,10
core
3 sets Swiss ball twists/15,15,15
3 sets hanging leg raises/11,11,11
2 sets cable chops @ 75lbs/8,8 each way
2 sets kneeling cable crunches @ 145lbs/9,9
static holds
3 sets 75lb DBs/35sec x3
no cardio today, playing some golf tonight and I plan on helping my dad start building the gazebo, digging holes, moving ground that sorta thing.
katt
Registered
How do you feel about front squats???
And, what exactly is deloading??? I've seen it around here, but never knew exactly what it is..
And, what exactly is deloading??? I've seen it around here, but never knew exactly what it is..
WOW 
Spectacular workouts Scar.
On your squats, be sure you're not "bending" at the hip. Squats are a deep "knee" bend like motion. The only bending at the hip should be to sit your bottom back.
Correct me if I'm wrong anyone, this is just how I learned, so I may be wrong too
you never know about me! 
To get deeper, try spreading your legs a little more until you get stronger and then pull your legs back in and still try to go deeper. One thing I've always tried to remember to do is lift my eyes and focus on something in front of me. Also, remember to exhale as you push up.
Spectacular workouts Scar.On your squats, be sure you're not "bending" at the hip. Squats are a deep "knee" bend like motion. The only bending at the hip should be to sit your bottom back.
Correct me if I'm wrong anyone, this is just how I learned, so I may be wrong too
you never know about me! To get deeper, try spreading your legs a little more until you get stronger and then pull your legs back in and still try to go deeper. One thing I've always tried to remember to do is lift my eyes and focus on something in front of me. Also, remember to exhale as you push up.
