Strength Dedication Ambition

[Gazhole]

sounds brutal 10 fold! sounds very intriguing also, something the Gaz will master in no time I assume!

It does sound pretty tough, the only thing im contemplating as changes is the cardio. Im not sure how beat up my legs are going to be after a session, and whether ill actually be able to handle Cardio, lol.

But thanks, hopefully itll go well! I like training protocols that i havent actually tried before.

 

[Gazhole]

Nice looking workout you've posted. Looks like you're on your way back. I bet it feels really good to be doing something again.

Cheers man i guess we'll find out how 'back' i am on monday, haha. fingers crossed.

Whatever happens though, i am glad to be at least doing SOMETHING.

 

[Witchblade]

I need your clothes, your boots, and your motorcycle.

POSSIBLE RESPONSE: YES/NO; OR WHAT?; GO AWAY; PLEASE COME BACK LATER; FUCK YOU, ASSHOLE; FUCK YOU']
The Terminator: "Fuck you, asshole."

 

[Scarface30]

^

 

[Gazhole]

Sarah Connor?

 

[Gazhole]

Warmup Complex

Glute Bridges - 2x12
Wall Retractions - 2x12
Kneeling Squats - 2x12
Shoulder Dislocations - 1x12
Standing Knee Raises - 1x12 per leg
Standing Side Bends - 1x12 per side
Butt Kickers - 1x12 per leg
Shoulder Circles - 1x12 per arm per direction


Core Work

Planks - 2x30sec @ 30sec RI
Reverse Crunches - 2x20 @ 30sec RI


Upper Body

Superset A (15:00 Minutes)
A1) Pullups
33 Reps @ BW (11x3)
TOTAL = 33 Reps

A2) Dips
66 Reps @ BW (11x6)
TOTAL = 66 Reps

(10:00 Minute RI)

Superset B (15:00 Minutes)
B1) Bench Press
42 Reps @ x2 25KG / 55lbs DBs (7x5, 1x4, 1x3)
TOTAL = 42 Reps

B2) Bench Rows
54 Reps Per Arm @ x1 15KG / 33lbs DB (9x6)
TOTAL = 54 Reps


Warmdown Complex

A's - 2x12
Hip Circles - 1x30 per direction
Lateral Lunges - 2x12 per leg
Side Neck Stretch - 1x30sec per side
Forward Neck Stretch - 1x30sec
Overhead Tricep Stretch - 1x30sec per arm
Shoulder Dislocation Stretch - 1x30sec per arm
Forearm Stretch - 1x30sec per arm
Quad Stretch - 1x30sec per leg
Somatic Ham Stretch - 1x30sec per leg
Lying Ham Stretch - 1x30sec per leg
Calve Stretch - 1x30sec per leg


***

Well, thats more in keeping with my previous efforts. Ill beat this injury yet, mwuahaha.

First session using this new style of training, and its pretty fun. Totally different feel to the workouts and is really challenging near the end when you want to push out an extra few reps. Incidently i think thats why i dropped reps on my last two bench supersets - i pushed dips too hard earlier on.

Ive been back an hour now...and i can already feel DOMS creeping into my back. This is going to be a fun program.

Dont think i performed too badly either, considering the circumstances. Im totally not looking forward to this setup when applied to leg training...thats gonna be driving rather close to the famous Pukeytown i think...

Didnt want to tackle Cardio today. May just do that on Unload days...

[EDIT: 9x6 = 54, not 52. Thanks, dude ]

 

[Scarface30]

lol, shit man that's crazy (crazy in a good way). I'm not laughing at you or the routine but just at the shear amount of volume for the one routine. I have to say, I can only imagine doms was setting in an hour afterwards! that is one awesome workout

and just to make it even more impressive still, 9 sets of 6 = 54 reps. that's a bonus! lol, sorry just wanted to point it out so your extra 2 reps wouldn't have been in vain.

 

[Gazhole]

lol, shit man that's crazy (crazy in a good way). I'm not laughing at you or the routine but just at the shear amount of volume for the one routine. I have to say, I can only imagine doms was setting in an hour afterwards! that is one awesome workout

and just to make it even more impressive still, 9 sets of 6 = 54 reps. that's a bonus! lol, sorry just wanted to point it out so your extra 2 reps wouldn't have been in vain.

Thanks man, it really was a lot of volume. Using traditional program set ups that would have taken well over 40 minutes, lol.

And shoot, thats what i get for doing maths in the gym, haha. I wasnt far off though, and thats the main thing .

How you doing?

 

[vortrit]

Nice looking workout, and you know I love the sueprsets. Pullup/Dip supersets are really hard, as I'm sure you know. Good job!

 

[Gazhole]

Nice looking workout, and you know I love the sueprsets. Pullup/Dip supersets are really hard, as I'm sure you know. Good job!

Thanks man and yes, yes they are. I tell you, my lats are burning...

Hows things?

 

[DOMS]

Ive been back an hour now...and i can already feel DOMS creeping into my back.

This sentence really creeps me out.

Solid workout, Gaz. It sounds like you are making it over your problem.

 

[Gazhole]

This sentence really creeps me out.

Solid workout, Gaz. It sounds like you are making it over your problem.

YOURE THERE, I KNOW YOU ARE! DONT LIE TO ME!

Seriously though, thanks, haha. Touch wood i havent really had any problems the last few days. I think the addition of walking about an hour a day has done wonders for my posture in general, as well as the injury.

Sitting down for 8 hours a day, at least, for two whole years couldnt have helped the eventual issue, yknow?

One more appointment on 22nd December, and hopefully ill be in the clear .

Hows things with you?

 

[DOMS]

Well, I didn't die, which is good.

I love my new workouts. The degree of DOMS that those workout elicit is incredible! The 10x3 is a lot of fun, too. I have big expectations in regards to The Waterbury Method.

 

[Scarface30]

Thanks man, it really was a lot of volume. Using traditional program set ups that would have taken well over 40 minutes, lol.

And shoot, thats what i get for doing maths in the gym, haha. I wasnt far off though, and thats the main thing .

How you doing?

no worries man, math is the anti-Chirst!

things are going good. I'm patiently waiting for a new sound card, because apparently mine isn't good enough for the new game BioShock, and waiting for it is driving me insane. I already have the game, so that makes it worse. although it is somewhat of a blessing because school work is getting kinda hectic.

how goes it with you?

 

[Gazhole]

Well, I didn't die, which is good.

I love my new workouts. The degree of DOMS that those workout elicit is incredible! The 10x3 is a lot of fun, too. I have big expectations in regards to The Waterbury Method.

Yeah, life is always a bonus, lol!

I remember doing 6x3 and i enjoyed that. Could really put a lot of focus into the lifts. 10x3 i did in Westside with Speed Work aswell actually.

Im expecting a lot of DOMS on this one too, haha.

Have you got any articles on The Waterbury Method? Cant say that ive ever heard about it, lol.

 

[Gazhole]

no worries man, math is the anti-Chirst!

things are going good. I'm patiently waiting for a new sound card, because apparently mine isn't good enough for the new game BioShock, and waiting for it is driving me insane. I already have the game, so that makes it worse. although it is somewhat of a blessing because school work is getting kinda hectic.

how goes it with you?

Im terrible at maths, its really quite shocking.

Bioshock does look awesome though, man. I wanted to get it but im gonna wait untill it comes down in price and goes on budget or something, lol.

Tiding myself over playing some Dawn Of War : Winter Assault \m/ love that game.

Things are cool with me. Have a lot of work also, gonna do some tomorrow (yay for study days).

 

[DOMS]

Have you got any articles on The Waterbury Method? Cant say that ive ever heard about it, lol.

I don't know if it's online. I look for it, but I got my routine from Chad's books. Which is a good investment. He covers some good information about a lot of things. Plus, he outlines a wide range of workouts.

After I finish The Waterbury Method, I'm going to do the Total Strength Program. I scanned these pages in (for the chest) and posted them in Stewart's journal.

 

[Gazhole]

I don't know if it's online. I look for it, but I got my routine from Chad's books. Which is a good investment. He covers some good information about a lot of things. Plus, he outlines a wide range of workouts.

After I finish The Waterbury Method, I'm going to do the Total Strength Program. I scanned these pages in (for the chest) and posted them in Stewart's journal.

Ah cool, what is that first book called? Ill take a look for it - i need something to read .

Shall also pop around to Stew's journal and see whats what.

 

[vortrit]

Thanks man and yes, yes they are. I tell you, my lats are burning...

Hows things?

Really good. I'm just really busy with school, work, and of course my lifting stuff. I've also got lots of other things going on, so just busy, busy, busy, and I'm trying to get my head out of my ass with school. I'm doing fairly well, but I need to take it up a notch. How about you?

 

[Gazhole]

Really good. I'm just really busy with school, work, and of course my lifting stuff. I've also got lots of other things going on, so just busy, busy, busy, and I'm trying to get my head out of my ass with school. I'm doing fairly well, but I need to take it up a notch. How about you?

As long as nothings bothering you, i think busyness is quite satisfying sometimes, lol. But yeah, school is most important dude. If you need motivation i can come over there and just yell at you for a while

Things are good with me, lots of work also but shouldnt really complain. Gotta cook my own food now being a student and all. Scrambled eggs time methinks!

 

[vortrit]

As long as nothings bothering you, i think busyness is quite satisfying sometimes, lol. But yeah, school is most important dude. If you need motivation i can come over there and just yell at you for a while

Things are good with me, lots of work also but shouldnt really complain. Gotta cook my own food now being a student and all. Scrambled eggs time methinks!

Yeah, I know. I've been cooking my own food forever now. I don't think I could get used to someone else cooking my food... Wait. Maybe I could get used to it.

Yeah, well I've been making A's pretty regularly for awhile now, and I'm making a B in my class now, which normally would not be to bad, but it's an easy class. I've just had a lot of distraction from school, but I'm sort of back on track now.

 

[Pylon]

Great looking w/out, Gaz. Good luck stirring your coffee this morning.

 

[1quick1]

Well setup journal Gaz.

 

[DOMS]

Ah cool, what is that first book called? Ill take a look for it - i need something to read .

It's called Muscle Revolution.

 

[DOMS]

I found an article on the Waterbury Method over at T-Nation. The exercise selection is different from the book, though.

 

[Gazhole]

Yeah, I know. I've been cooking my own food forever now. I don't think I could get used to someone else cooking my food... Wait. Maybe I could get used to it.

Yeah, well I've been making A's pretty regularly for awhile now, and I'm making a B in my class now, which normally would not be to bad, but it's an easy class. I've just had a lot of distraction from school, but I'm sort of back on track now.

Well as long as youre back on track NOW, thats the main thing

 

[Gazhole]

Great looking w/out, Gaz. Good luck stirring your coffee this morning.

Lol, thanks man - im seriously having trouble pushing doors open. Its ridiculous.

Hows things with you?

 

[Gazhole]

Well setup journal Gaz.

Thanks dude! Long time no see.

What the hell happened to EB!?

 

[Gazhole]

It's called Muscle Revolution.

Ah, excellent. Ill take a look at it, and that article. Id rather the book though, theres only so much detail they can go into in articles.

Worth a buy, then?

 

[Pylon]

Lol, thanks man - im seriously having trouble pushing doors open. Its ridiculous.

Hows things with you?

Been there.

Going well. Cardio day....nothing too exciting....