Cool! I had perused huge in a hurry, and will be interested in your experiences with it. The method of training seems like a fun, novel approach for me, especially since I tend to balk at having set reps and set rest times, which is probably what led me to gravitate to maximum strength in the first place.
Quote:
Originally Posted by MindPower
will be interesting to see your results with HIAH,
I like the idea of aiming for a total number of reps, especially
for things like chins were its hard (for me) to keep a set number of reps going
Yeah, I'm excited to see how it turns out too. There are a lot of programs in the book so I may be doing it for a while! I probably should do a weigh in and take some measurements and all stuff to truly gauge the results.
WARM-UP: Foam rolling and some tennis ball jive which hurts like hell and warmup protcol from the book
Repetition Range: Medium (10-12 RM)
Total Reps: 35
Rest Periods: 60 Seconds
ALTERNATING SETS
A1 - UNDERHAND-GRIP LAT PULLDOWN
Weight: 180 lbs.
Set 1: 11
Set 2: 10
Set 3: 12
Set 4: 12
A2 - DUMBBELL STANDING SHOULDER PRESS
Weight: 35 each
Set 1: 14 - too many increased weight
Weight: 40 each
Set 2: 12
Set 3: 9
Next time going to 45 each. I understand the book says to make 1 weight adjustment and if it's still not enough just finish the reps and add more for next time.
B - DEADLIFT
Weight: 275 lbs.
Set 1: 11
Set 2: 8
Set 3: 8
Set 4: 8
I think I like doing it this way. I certainly could have eeked out a few more reps each set but you're supposed to stop once they slow down from your first rep. Set 1 went well and got slow at number 11, the rest got slower on 8 so I just stopped, waited 60 seconds and began again.
This was pretty taxing on my shitty state of conditioning!
FLEXIBILITY STRETCHES
From Book
I enjoyed today's workout as well! I kinda like this idea. The workouts don't look like much on paper and haven't even taken too long but I felt like I got a good workout and didn't want to light my hair on fire or curl up and die afterwards!
This is always a plus.
When I get to the main programs, there are 4 exercises you do for each workout so it will take a bit longer. So far so good!
....now if I could just dial in the diet and do some more cardio!
THURSDAY APRIL 16, 2009
- Stretching and Mobility stuff
- Kettlebell swings - 3 sets of 40 reps with 35 lbs. 60 seconds rest between sets
- 30 minutes incline walking at 4 mph
- Watch a couple of ladies fight over a fan near the treadmills.
This was awesome!! If one of the ladies hadn't been really old, I think the younger one would have smacked her! The younger gal - a regular at the gym was in there before any of us got there and had a fan aimed in the direction of her and another. The older lady comes strolling in and moves it to face her treadmill without any regard to the others. The younger lady goes over and aims it more towards the middle and then the older lady goes and moves it back to her. Then it was on! I'm glad the younger lady stood up for herself. The older lady thought because she was older and had been a member for a long time that she should be able to point the fan wherever she wants!
Don't get much 6:00 a.m. gym drama so this was great!
Oh and do any of you have this guy at your gym: He runs around doing all kinds of really goofy shit and makes sure everyone sees him doing it? He'll go and do some machine squats and grunt and groan and then go do situps and run around like he's some crazed lunatic - today he was trying some one-arm chinups and looked like a chimp flailing around trying not to fall from a branch. Then he went over to do some cardio which involved jogging backwards on the machine, skipping and various other "look how stupid I am" acts. Then sprinting as fast as the machine could go, incline walking at about 90% and then doing dips in between. It's was some of the goofiest shit I've ever seen.
That little devil on my shoulder kept wanting me to see the stupid treadmill thing break when he was doing the dips.... or have him trip up during the all-out sprints. Of course I don't wish injury on anybody.... but if you're an idiot...........
I just imagined how hard I'd be laughing. I'd be rolling on the floor and I wouldn't even feel guilty about not helping him.
LOL about the ladies fighting over the fan! We haven't had that, but we've had people fight over the switch that turns the ceiling fans on and off - there's one bro-tard who does cardio in a hat, sweats, etc, and always turns the fans off in the entire gym just so he can sweat that much more...
My fave yesterday was the old dude on the weight machines. He'd do each machine at a rapid-fire 60 reps/minute, with about a 3" ROM, letting the plates slam on every rep. It's really quite a skill, but it got old, listening to BANG BANG BANG BANG BANG BANG BANG while he did his "workout"!
If you start doing dips on the treadmill don't be surprised if someone hurls a dumbbell in your direction!
Quote:
Originally Posted by Bytsi
My fave yesterday was the old dude on the weight machines. He'd do each machine at a rapid-fire 60 reps/minute, with about a 3" ROM, letting the plates slam on every rep. It's really quite a skill, but it got old, listening to BANG BANG BANG BANG BANG BANG BANG while he did his "workout"!
Ha, that reminds of this one guy that used to come to the gym. He'd do this circuit between the leg extension, leg curl, crunch machine and some of other twisting machine and bang the weights down on every, single rep. It would drive everyone nuts as you could hear it all over the gym and he did it every single time. I'm sure he's not missed there.
I should have thrown something at him!
And a workout:
FRIDAY APRIL 17, 2009
WORKOUT C
WARM-UP: Foam rolling, tennis ball and warmup from book.
Repetition Range: Light (20-22 RM)
Total Reps: 50
Rest Periods: 90 Seconds
ALTERNATING SETS
A1 - CABLE STANDING LOW-PULLEY ROW WITH ROPE ATTACHMENT
Weight: 70 lbs.
Set 1: 22 reps
Weight: 80 lbs.
Set 2: 22 reps
Weight 90 lbs.
Set 3: 9 reps
A2 - PUSHUP
Weight: BW
Set 1: 22
Set 2: 20
Set 3: 8
Hard to figure out the weights on the pulley rows as they just seemed too easy. Still need to figure out how to add some weight to the pushups.
B - SQUAT
Weight: 155 lbs.
Set 1: 20
Set 2: 19
Set 3: 11
Well I had no idea what kind of weight to use for a 20-22 RM on squats. I figured I'd probably start slowing down after 20 reps just doing these with body weight alone! I must say it wasn't easy doing 20 squats as fast as possible but I made it.
One thing I really like: 90 second rests between these sets!! I knew I wasn't the only one that thought it made more sense to take a little longer rest between high rep sets. I was so relieved to not see 45 second rest periods here. I got through the sets with good form and speed.
FLEXIBILITY STRETCHES
From Book
I know it's only been 3 workouts and I'm only in the "Get Ready" phase of the book but so far I'm really enjoying working out this way. I like the idea of stopping the set when your reps slow or your form breaks down. I know we've all read somewhere that the progress is made squeezing out those last few reps but this book challenges that idea and makes you strive for something else.
Too early to tell if it works or not but it's certainly better on the ego!
SATURDAY APRIL 18, 2009
- Foam rolling
- Shoulder mobility work
- 30 minutes incline walking at 4 mph alternating inclines
Dusted off the treadmill at home. Usually if I tell myself I'm going to do cardio at home, I just end up sleeping in. That's why I've been going to the gym for it! Since today was Saturday, I could sleep in and still get the cardio in.
WARM-UP from book. Was a little late so I didn't foam roll.
Repetition Range: Heavy (4-6 RM)
Total Reps: 25
Rest Periods: 45 Seconds
ALTERNATING SETS
A1 - CABLE STANDING MID-PULLEY ROW
Weight: 130 lbs.
Set 1: 6 reps
New weight: 140 lbs.
Set 2: 5 reps
Set 3: 6 reps
Set 4: 6 reps
Set 5: 2 reps
A2 - DIPS
Weight: BW + 35
Set 1: 6
Set 2: 5
Set 3: 6
Set 4: 5
Set 5: 3
B - DUMBBELL SPLIT SQUAT
Start with weak leg do reps till they slow or form breaks down then switch to other leg and do as many as you did with the weaker side.
Weight: 70 lbs. each hand
Set 1: 4 /side
Set 2: 5 /side
Set 3: 4 /side
Set 4: 5 /side
Set 5: 6 /side
FLEXIBILITY STRETCHES
Oops - I knew I was forgetting something!
__________________
Today went pretty well but I got there late and was out of rhythm this morning. The mid-pulley rows are still weird and seem to be more of a balance exercise. If you keep your balance, you can do all kinds of reps. I'm doing much better on the dips which is encouraging!
HIAH sounds like just the right plan. Something else for me to check out!
So far so good. I really like it!
Well I'm a few days behind so I better catch up:
TUESDAY APRIL 14, 2009
- Shoulder mobility work
- Kettlebell swings - 3 sets of 30 reps with 40 lbs. 60 seconds rest between sets
- 30 minutes incline walking at 4 mph
THURSDAY APRIL 23, 2009 (Missed Wednesday)
WORKOUT B
WARM-UP: Foam rolling and warmup protcol from the book
Repetition Range: Medium (10-12 RM)
Total Reps: 35
Rest Periods: 60 Seconds
ALTERNATING SETS
A1 - UNDERHAND-GRIP LAT PULLDOWN
Weight: 200 lbs.
Set 1: 10
Set 2: 10
Set 3: 8
Set 4: 6
Set 5: 1
A2 - DUMBBELL STANDING SHOULDER PRESS
Weight: 45 each
Set 1: 14 - too many increased weight
Weight: 50 each
Set 2: 9
Set 3: 8
Set 4: 4
Felt pretty good about these today.
B - DEADLIFT
Weight: 285 lbs.
Set 1: 12
Set 2: 8
Set 3: 8
Set 4: 5
Set 5: 2
Set 1 of these goes pretty good. It's the following sets that really take a toll!
FLEXIBILITY STRETCHES
From Book
I was out of town Tuesday and Wednesday and didn't find a local gym. I'm gone again next week and will need to figure something out. Work has started to get busy again and that's a good thing!
FRIDAY APRIL 24, 2009
- Stretching and mobility
- 35 minutes incline walking at 4 mph
Have a lot of stuff going on and hard to keep up on the logs. Need to make sure I don't get lazy next week and find a gym when I'm gone!
WARM-UP: Foam rolling, tennis ball and warmup from book.
Repetition Range: Light (20-22 RM)
Total Reps: 50
Rest Periods: 90 Seconds
ALTERNATING SETS
A1 - CABLE STANDING LOW-PULLEY ROW WITH ROPE ATTACHMENT
Weight: 90 lbs.
Set 1: 20 reps
Set 2: 20 reps
Set 3: 10 reps
A2 - PUSHUP
Weight: BW + 10 lb. plate
Set 1: 20 (still seemed easy)
New weight: +25 lb. plate
Set 2: 18 (okay now this is a bit harder!)
Set 3: 12 (probably should have stopped after 10 as I had to eek out the last 2 reps)
Well I finally broke down and added weight to the pushups. I thought I'd wrench my shoulder doing it but it wasn't too bad. Had to make sure I didn't move too quickly as the weight would want to bounce.
B - SQUAT
Weight: 165 lbs.
Set 1: 20
Set 2: 20
Set 3: 10
Oh boy, the legs were on fire after this!
__________________
Today I felt kinda blah. It's probably due to my diet not being very good lately. I do tend to struggle with eating well when I'm on the road for work. I'm gone again pretty much all next week and if I just do some planning and preparation, I'll probably be okay! I've got one more week of the "Get Ready" program and then it's on to getting big!
good job, looks like a real interesting program so far...i will have to check it out sometime.
Thank you! I really like the program too and I'm looking forward to getting into the "meat and potatoes" of it.
Work has been absolutely crazy lately, which is a good thing because things were really slow for the first part of the year. The bad thing is that it makes it very hard to keep up a consistent lifting schedule.
Better catch this up really quick:
MONDAY APRIL 27, 2009
WORKOUT A
WARM-UP from book.
Repetition Range: Heavy (4-6 RM)
Total Reps: 25
Rest Periods: 45 Seconds
ALTERNATING SETS
A1 - CABLE STANDING MID-PULLEY ROW
Weight: 140 lbs.
Set 1: 4 reps
Set 2: 6 reps
Set 3: 6 reps
Set 4: 8 reps
Weight: 150 lbs.
Set 5: 8 reps
A2 - DIPS
Weight: BW + 35
Set 1: 7
Weight: BW + 40
Set 2: 6
Set 3: 6
Set 4: 6
B - DUMBBELL SPLIT SQUAT
Weight: 75 lbs. each hand
Set 1: 6 /side
Set 2: 5 /side
Set 3: 5 /side
Set 4: 5 /side
Set 5: 4 /side
FLEXIBILITY STRETCHES
From Book
I went way over on the mid-pulley rows. But with those, once you get and keep your balance, you can just stand there pulling. I don't think these come up again which is fine. I've really come a long way on the dips since I first started them back when I was doing the fall program from BFS. The nice thing about this program is it challenges you to increase the weight each week.
____________________________
Tuesday April 28, 2009 and Wednesday April 29, 2009.
Out of town. Did 20 minutes of incline walking and a couple of dumbbell complexes at the hotel fitness room.
Was out of town the rest of the week and got home Friday evening. I was going to find the local gym Wednesday afternoon but I was exhausted after work. Had to get started early all week so going before work wasn't an option. I did get quite a bit of physical activity with the job though - Dragging stuff across fields, packing railroad ties through the mud, etc! I did manage to negate all this hard work by not eating enough and regularly throughout the days and then pigging out at dinner because I was starving!
I could/should have gone to the gym on Saturday but I was too tired and sore and my excuses outweighed my desire. I look to get back on track Monday and finish the introduction program.
WARM-UP: Foam rolling and warmup protcol from the book
Repetition Range: Medium (10-12 RM)
Total Reps: 35
Rest Periods: 60 Seconds
ALTERNATING SETS
A1 - UNDERHAND-GRIP LAT PULLDOWN
Substituted Chin-Ups
Weight: BW
Set 1: 12
Set 2: 12
Set 3: 8
Set 4: 3
A2 - DUMBBELL STANDING SHOULDER PRESS
Weight: 50 each
Set 1: 10
Set 2: 11
Set 3: 8
Set 4: 6
Since I've been able to do the required amount of underhand grip lat pulldowns I just decided to do chin-ups instead. B - DEADLIFT
Weight: 295 lbs.
Set 1: 12
Set 2: 10
Set 3: 5
Set 4: 5
Set 5: 4
I felt great after set 1 and even 2 was pretty strong but I was beat by the time set 3 came around. I really start to struggle after a couple of sets. Needless to say, I did feel pretty good about the weight and form.
FLEXIBILITY STRETCHES
From Book
__________________________
Boy was I ever tired today! Did some heavy partying and staying up late on Saturday night which pretty much ruined me for Sunday and well for today too.
- Stretching
- contemplate nap
- wonder if people would notice me sleeping on the mat
- figure that people don't sleep on the mats at the gym
- get up
- 30 minutes incline walking at 4 mph increasing intervals
Barbell complex - 2 sets of 8 reps, 60 seconds rest in between. Weight: 95 lbs.
- romanian deadlift
- bent-over row
- reverse curl
- military press
- front squat
- good mornings
Nice workout... don't know about your gym, but at mine, the mats tend to smell like foot. That usually prevents any napping...
Oh thanks for ruining it for me! Now I'll be thinking about "foot" the next time I'm laying on the mat thinking about taking a nap!
mmm.... nap
Oh and a workout today:
WORKOUT C
WARM-UP: Warm-up protocol from book
Repetition Range: Light (20-22 RM)
Total Reps: 50
Rest Periods: 90 Seconds
ALTERNATING SETS
A1 - CABLE STANDING LOW-PULLEY ROW WITH ROPE ATTACHMENT
Weight: 100 lbs.
Set 1: 20 reps
Weight: 110 lbs.
Set 2: 20 reps
Set 3: 10 reps
A2 - PUSHUP
Weight: BW + 25 lb. plate
Set 1: 17 dang the weight fell off!
Set 2: 18
Set 3: 11 (these start to wear me out!)
Set 4: 4
So getting into position to do these pushups and throw the plate on my back pretty much requires me to lay on the floor for a little bit of time. It's kind of awkward when there are a bunch of people around you. It's even more awkward when a couple of them are female and.. well you know... maybe my concentration was distracted for just a little bit... I think they noticed.... shhh. You would have looked too!
B - SQUAT
Weight: 165 lbs.
Set 1: 22
Set 2: 19
Set 3: 9
Not quite sure what I think about these super high rep squat sets. Maybe I could do more weight but I'm just not brave enough! I seem to just stop when I get up around 20-22. I certainly feel it so I guess that's what counts.
_________________________
Today marks my final workout in the "Get Ready" program. Now it's time to move on to "Get BIG". Will I become "Huge in a Hurry"?? Stay tuned to find out!!!!
The weather must be getting nicer outside because people have been turning up the intensity at the gym lately. I like to think I have too but I've also turned up my eating to help balance things out!
......If I keep drinking beer and eating chips and salsa my belly will be huge for sure!!
MMMM Beer.
Wow, just over a week until the JP summit. I'm probably not going to show up as this year's speedo model... Maybe a goal for next year.
Hey Damien, just got caught up on your log and you keep me laughing as always! The new program looks really interesting, and it seems to suit you, so good luck! See you at the summitz!
Wow, that was the break in phase,
I look forward to seeing how intense the "Get Big" phase is
time to get your swole on
Yeah, this is some good stuff! The swole will be on!
Quote:
Originally Posted by Dhocott
I just finished the first 4 weeks of "Get BIG" and I really liked it. I'm not huge by any means, but I'm having fun at any rate.
FYI - There is a typo in the book. Workout C in phase 1 of get big should be heavy loading (4-6 reps) not light.
Cool, I really liked the break-in and this first phase looks awesome. I did figure out about that typo, thanks though!
Quote:
Originally Posted by Celestialmom
Hey Damien, just got caught up on your log and you keep me laughing as always! The new program looks really interesting, and it seems to suit you, so good luck! See you at the summitz!
In order to celebrate the new Star Trek movie coming out today, I really couldn't decide which outfit to wear to the gym:
I was going to go with this one:
But after a little more thought; I decided to go with this one:
SWEET!!
Now it was time for a workout!
GET BIG PHASE 1 - WORKOUT A
WARM-UP: From Book
Repetition Range: Heavy (4-6 RM)
Total Reps: 25
Rest Periods: 60 Seconds
ALTERNATING SETS
A1 - CHIN-UP
Weight: BW + 35 lbs.
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps
Set 4: 4 reps
Set 5: 4 reps
A2 - BARBELL DECLINE CLOSE-GRIP BENCH PRESS
Weight: 205 lbs.
Set 1: 6
Set 2: 6
Set 3: 6
Set 4: 5
Set 5: 2
ALTERNATING SETSB1 - DEADLIFT
Weight: 345 lbs.
Set 1: 6
Set 2: 6
Set 3: 6
Set 4: 4
Set 5: 3
B2 - STANDING 1-LEG CALF RAISE
Weight: 70lb. dumbbell
Set 1: 8
New Weight: 75 lbs
Set 2: 8
New Weight: 80 lbs.
Set 3: 6
Set 4: 8
FLEXIBILITY STRETCHES
From Book
Awesome workout. Really enjoyed this one today and looks to be a sign of hugeness to come. Felt like I really worked today but not to the point where I would rather sit on a cactus. The standing 1-leg calf raises are way too easy. I'll keep grabbing larger dumbbells until I can't anymore but it seems like more grip work than calf work. Maybe it's time to bust out some smith machine calf raises. Yeah baby!!
It actually just seemed to make the rest between deadlift sets longer which was quite welcome!!
____________________________
Now excuse me while I go see the new Star Trek movie. Live long and prosper!!
Weight: 80 lbs.
Set 1: 12 /side
Weight: 90 lbs.
Set 2: 12 /side
Weight: 100 lbs.
Set 3: 12 /side
Weight: 110 lbs.
Set 4: 4 /side
A2 - DB STANDING 1-ARM SHOULDER PRESS
Weight: 50 lbs.
Set 1: 12
Set 2: 12
Set 3: 11
Set 4: 5
ALTERNATING SETS
B1 - BULGARIAN SPLIT SQUAT
Weight: 40 lbs. each
Set 1: 12 /side
Set 2: 12 /side
Set 3: 11 /side
Set 4: 5 /side
B2 - DB STANDING 1-ARM TRICEP EXTENSION
Weight: 25 lbs.
Set 1: 12 /side
Weight: 27.5 lbs
Set 2: 11 /side
Set 3: 12 /side
Set 4: 5 /side
FLEXIBILITY STRETCHES
From Book
Okay so I totally missed my guess on the rows and kept going up between sets. At least you can actually feel these a little bit.
I seemed to struggle more with my balance on the bss's today but managed to get through without heaving dumbbells at innocent bystanders. I'm thinking today was more of a "light" day for the week.
- Foam Rolling
- Stretching
- Kettlebell Swings - 40 lbs. 30 alternating reps. 2 sets w/ 60 seconds rest
- Kettlebell Cleans (I think that's what you'd call it when you pick it up off the floor). I'm trying to learn some new things with them. Anyway, did 2 sets of 15 per side with the 40 lb.
- 30 minutes on the elliptical.
WEDNESDAY MAY 13, 2009
GET BIG PHASE 1 - WORKOUT C
WARM-UP: From Book
Repetition Range: Heavy (4-6 RM)
Total Reps: 25
Rest Periods: 60 Seconds - or so
ALTERNATING SETS
A1 - HIGH PULL
Weight: 135 lbs.
Set 1: 5
Set 2: 6
Set 3: 5
Set 4: 6
Set 5: 3
A2 - DB INCLINE BENCH PRESS
Weight: 75 lbs. each
Set 1: 8 - too many
New Weight: 80 lbs. each
Set 2: 5
Set 3: 5
Set 4: 4
Set 5: 3
ALTERNATING SETS
B1 - FRONT SQUAT
Weight: 225 lbs.
Set 1: 5
Set 2: 5
Set 3: 5
Set 4: 5
Set 5: 5
B2 - HAMMER CURL
Weight: 45 lbs. each
Set 1: 8 - too many
New Weight: 50 lbs. each
Set 2: 6
Set 3: 5
Set 4: 4
Set 5: 3
FLEXIBILITY STRETCHES
From Book
I was reviewing this workout last night in the book and making sure I was clear on all the exercises, etc. and thought "Damn, this is going to be a tough one!"
Needless to say, I was right; this was a tough workout! I was sure happy to see that the front squats weren't supersetted with something stupid like step-ups or bss's because that would have been totally b.s.s.
I've never done 80 lb. dumbbells on incline presses before so that was good. And for someone who hardly ever curls; I was quite happy about how much I've progressed there.
I might have trouble getting through airport security with these guns! (or pipe cleaners.... I think those are on the banned list as well )
Really liking the program so far. And I'm like HYOOGE. Not really, just have to say that every once in a while!
Great workout today. Kinda makes me feel like Ol' Captain Kirk:
Damien,
I wanted to drop in and say what a kick it was to meet you at the Summit. And, folks, his workouts are paying off. He looks to be getting hyoooge!
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
Damien,
I wanted to drop in and say what a kick it was to meet you at the Summit. And, folks, his workouts are paying off. He looks to be getting hyoooge!
x2 - you looked great Damien, and it was really fun to finally meet you in person!
Damien,
I wanted to drop in and say what a kick it was to meet you at the Summit. And, folks, his workouts are paying off. He looks to be getting hyoooge!
Totally agree! I'm going to have to watch this closely as I've wanted to see someone try out this program.
shhh. You would have looked too!
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