quote:Originally posted by nbjjku: Hack Squat
2x8 @ 135
I looked like a wounded duck trying to take a shit with these. Need form work badly. I kept hitting my ass with the barbell.
Great! Now I'm going to laugh whenever I do these. They're hard to do with good form! [/quote]I'm with you on the form issue, guys. I thought I'd be able to bang out 135 pretty easily on these, but really struggled with my form. I certainly won't be increasing the weight for a while until I'm feeling more confident, form-wise. And LD is right - now I gotta do this while giggling! Gheesh.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
I've got a question about adding P10 to to S2B phase 4. Aren't you overworking your upper body?
If you do an upper body day on Monday and lower body and P10 Upper body on Tuesday where is the recovery time? Couldn't you just work harder on Monday?
__________________
Past performance is not indicative of future success.
Never argue with an idiot. They drag you down to their level and beat you with experience.
Rob- Yeah, I gotta work on these. I am glad I will not be around any college students the next couple of times I do them.
Gabe- To "accomodate" P10, I split Phase 4 into a M-W-F-S. That way, I do my normal upper body workout on Monday, and then don't do it again until Friday. That way, my "recovery" day in P10 comes on Tuesday, and I can go at it again on Day 3 in P10 on Wednesday with my lower body, like today. I then get another day off, and work my upper body in phase 4 along with P10 on Friday. It's a little convoluted, but it fits nicely with P10, and is really no different in schedule than the book.
Wednesday, November 16
Front Squats
3x5 @ 195
This was the first time I have actually almost lost the bar off of my shoulders. I am going to full back squats next week.
Negative Leg Curl
3x5 @ 90
Lunges
2x9 @ 45 (EH)
Got an extra rep here, makes up for the almost mishap on the front squats.
Weighted Back Extensions
2x10 (+25)
Swiss Ball Crunch
2x10 (+10)
P10
Dumbbell Curls
5x10 @ 35
Cable Triceps Extension with Rope
5x10 @ 110
__________________
Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sax machine.
Well, you made it longer on the front squats than me. I substituted with box squats from day one. [img]smile.gif[/img]
VERY sweet cable triceps extension number. That's awesome.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Gabe, it's quite simple really. We desperately want huge pipes and are pretty much prepared to do anything to get them short of 'roids! [img]tongue.gif[/img]
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Looks like there's not going to be any way I can get a workout in today. I am leaving in a couple of hours to go to St. Louis to work, and I won't be in KC until 2am. Hopefully I can get today's workout in tomorrow, but I have another game to cover Saturday. For now, the plan is to push back both P10 and S2B back a day, not really messing anything up, but we will see. I've been in a sleep surpluse the last few days which will probably come in handy.
__________________
Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sax machine.
Nick, don't worry about it. The workout schedule has to accomodate real life. Tomorrow works.
I've been meaning to ask you if you have done those ham/glute raises? For the life of me, I cannot do them, try as I might. I ended up giving up today and substituted seated reverse leg curls. It looks so easy in the pic ....
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Yuck. Forced myself through this workout. Got home at 4:15 this morning (two hours later than expected) and got about 6 hours total of sleep, and none of it was very good. Had to cover another game today, and didn't eat until I worked out. Needless to say I had a huge low blood sugar/lack of sleep headache. Well, at least I am closer to being back on schedule.
__________________
Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sax machine.
Way to push through and get the job done, Nick. The numbers are pretty decent, all things considered.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Threw in a couple of sets of squats because I didn't hit my legs yesterday. Didn't want to go too overboard because I'll be hitting them again Wed.
Kind've a goodfy workout. Got all my numbers, but I felt lethargic and didn't get that "good workout" feel. I'm also ready to get S2B over with. Only three workouts to go.
__________________
Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sax machine.
Box Squats
3x5 @ 225
I was bored, and I need to work on going ass to grass and getting better hamstring flexibility.
Good Mornings
3x5 @ 185
No leg curl machine like I was previously using.
Lunges
2x10 @ 45 (EH)
No back extension apparatus and I had to hurry because it was about to close.
P10
Dumbbell Curls
3x8 @ 40
Cable Triceps Extension With Rope
3x8 @ 120
Plodding along through this final week. I just want to get it over with and start Barely Legal and start my cut so I can not be fat anymore. But I want huge arms. Abs can wait.
__________________
Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sax machine.
Good work, Nick. How are the arms doing after 4 weeks of P10? Are they looking bigger? Have you measured? I still have 6 more w/o's to go in phase 4 ... I'm also ready for a change! One more week!!
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
They look bigger now because of the pump I have from today's workout.
I haven't measured and I made the mistake of not measuring before I began. I always forget to measure.
Friday, November 25
DB Incline Press
3x5 @ 75
The angle on the bench was a little higher this time.
Reverse Pushups
3x5 @ (+25)
Plate fell off the first set. Doh!
Seated Military Press
2x6 @ 55
Face Pulls
2x8 @ 100
P10
Dips
2x10
Supposed to be 2x12 and I got a little adventerous and it didn't pay off. Oh well, I don't think the four missed reps are going to kill me.
Cable Curls
2x12 @ 100
I think the tension on the cable station at the gym here in KC is a little less taut than the rec center's cables.
__________________
Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sax machine.
Looks like you've got one w/o to go, bud. Sweet. Are you going to start BL right away or take a break? I just finished week 3 so I'm a few w/o's behind you. Won't be in a position to start BL myself until 12/5 - that still gets me done by New Year if I don't miss any.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
You could always do P10 and then some HIIT to keep you svelte during the rest week. [img]smile.gif[/img]
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
I could, I could...... The possibilities are endless.
Although I feel good right now. Probably because I am done.
Saturday, November 26
Deadlifts
3x5 @ 275
Romanian Deadlifts
2x8 @ 60 (DBs)
Hack Squats
2x6 @ 135
Calf Raises on Leg Press Machine
2x10 @ 400
Slant Board Reverse Crunches
2x10
Saxon Side Bends
2x10 @ 10
Hasta La Vista Scrawny to Brawny. I can't believe that I was just starting this program at the beginning of the semester, and here I am already done with it. Time sure does fly. Only three weeks of school (Essentially 2) left for the year as well, gotta keep motivated.
I made some pretty good gains on the program. My numbers went up in the strength phase, but that didn't necessarily translate to increased numbers in phase 4 from phase 2. Weird. I tried to superset in P4 like I was supposed to, but a crowded gym and limited equipment makes it hard.
After this phase, I have decided that I really like full body workouts a lot more than I do splits. I like working my legs, after that first big exercise, be it deadlifts or squats, I just lose gas and focus.
I did gain some decent size, mostly on my chest and back and upper legs. Any arm growth I believe I can attribute to Perfect 10, because they really didn't start to pop until I started Perfect 10.
Barely Legal is up next, and I believe a new log is in order. However, I don't know if I am going to do just the four week workout that was in Men's Fitness, or the full eight week workout. (Buying the additional four weeks from Craig.)
If I go the eight week route, that puts me to the end of January, and I can start my cut in February. If I go for just the four weeks, I can start my cut January 1 like I was planning on. I'll have to judge my attitude in the middle of December.
__________________
Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sax machine.
Congrats on fininshing S2B, and for actually getting workouts in during Thanksgiving Break! When I was in college I pretty much slept (and ate) through mine.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
A hearty congrats on finishing the program, Nick. It's been great being able to follow along with you over the last couple of phases. Certainly my numbers have improved as a result of trying to keep up with the young'un! [img]smile.gif[/img] I'll see you in BL in a week's time ... make sure you iron out all the kinks by then. Good work!
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Congrats on finishing S2B, Nick!! I've been watching your log the last two months, but didn't want to interrupt the banter between you and Rob. [img]tongue.gif[/img] Glad to hear you made some gains and have a generally good opinion of the program.
Did you take any measurements before the start of the program for comparison purposes?
I generally do have a good feeling from the program, and I would recommend it for someone looking to pack on the pounds. However, I would also tell them to do the nutrition (or at least try to follow the guidelines) in the book. I didn't, and I feel that I could have had better gains if I did the nutrition part.
Greg- No, I forgot to take measurements before, so I have no idea what to base this on. However, I think I am going to take them this afternoon. I had to go to a wedding last night, and my pants were way too tight. (They had fit in August.) So I know I am bigger, and now I want to know by how much.
__________________
Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sax machine.
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