Is the grammar better?

[Stackattack]

Strong presses and rows there mate.

[Canadian Crippler]

Those were bentover barbell rows.

Not much of a step... but yeah, I stopped to regrip once.


Feb 17/05

Rower: 500m in 1:58
- Is this good? I was so gassed by the 400m mark. I can't go faster without the stupid thing moving and falling off the seat.

Crossfit-like Workout
10 minutes: 1 round =
. 30 squats
. 25 situps
. 15 pushups

5 rounds + 14 squats

- This was freakin tough! I'll find an actual xfit workout to perform for next time. Any comments on this?

Calf Raise
12 x 2p
10 x 2p+25
8 x 3p

Single Leg Leg Curls
12:12 x 50
12:12 x 50

- This is a PR, but who really cares.


Overall:
Yer. Just random crap basically.

[KevinStarke]

Interesting workout man.

[Hockey66]

Was any of that weighted?

[Clifford Gillmore]

Crossfit-like Workout
10 minutes: 1 round =
. 30 squats
. 25 situps
. 15 pushups

5 rounds + 14 squats

- This was freakin tough! I'll find an actual xfit workout to perform for next time. Any comments on this?

Should of done Cindy instead, no need for situps. Crossfit looks like its thrown together randomly each day, but go through the website and follow the split with a detailed eye. Fun stuff.

[Canadian Crippler]

Feb 20/05

warmup: Rower - 900m in 5:00

Crossfit Workout
50 pullups
50 situps
50 pushups
50 squats

13:55

- The pullups took well over half of the time here. I have no clue how to kip, lol. The reps weren't clean but they weren't kipping either. I pushed down on the neg to get some momentum for coming back up, but didn't have any swing or much hip involvement into it. It went 16-10-8-8-8 for reps, in about 8-9 mins. I think I can do sub 12 on this if I organize myself better, as I was playing around with grips and attemps at kipping for the pullups and had to move across the gym to the mats for the other stuff.

Calf Raise
12 x 2p
10 x 3p
6 x 3p+25


Overall:
There it is. CF+Calves/Abs is the Monday workout. Tommorow is upper 5x5/3x8, then CF on Wed, Thur is lower 5x5/3x8, then CF+Arms/Abs on Fri.

[Stackattack]

You're a WBB Trend whore.

[Stackattack]

But depending on work i'm planning on giving Cross fit a shot. ;)

[galileo]

Crossfit looked good man.

[Anthony]

Nice work on the mini angie!

[lilmase1153]

damn this xfit is spreading like xians crabs :D

[Canadian Crippler]

Feb 21/05

warmup: Rower - 5:00

DB Press
5 x 75
5 x 75
5 x 75
5 x 75
5 x 75

BB Row
5 x 185
5 x 185
5 x 185
5 x 185
5 x 185

Cable Chest Press (/side)
8 x 120
8 x 120
8 x 120

- Dips were straining my shoulders so I opted for something more gay this time.

Face Pulls
10 x 90
10 x 90
10 x 90


Overall:
Word.

[Chubrock]

Pretty good workout Mitchy. Why no flat bench though? Figured you'd be one to flat bench over db bench.

[TTT]

Rower: 500m in 1:58
- Is this good? I was so gassed by the 400m mark. I can't go faster without the stupid thing moving and falling off the seat.


Try pulling harder instead of faster. If it's anything like all the machines I've ever used, it's torque-sensitive as well as speed-sensitive, and I usually do around 800 metres in 3 minutes for a warmup. I don't think it's bolted down, either.

Nice workouts. Your DB presses are looking pretty good.

[Canadian Crippler]

Hmm, I'll give it a try.

Change of plans...

I hate to stop something so damn early, but good God do I love bodybuilding too much to cut it down to 2x a week. So, the new schedule is:

Mon - Lower
Tue - Upper
Wed - Crossfit
Thur - Lower
Fri - Upper
Sat or Sun - Crossfit

Word. I won't be doing the WOD today, I have no clue how to clean and jerk and my delts are pooped from yesterday. I'll look up something, preferably upper oriented.

I'll give Jackie a try today.

Wait, my mom found out I've skipped a ****load of classes. Likely won't make it to the gym :(

[Meat_Head]

Looks like a good plan, the crossfit will ensure that your gains are pretty much all lean mass.

[Canadian Crippler]

Well, my mom was really pissed and wouldn't allow me to go to the gym. Hm.

[MixmasterNash]

Do this, then:
"Easy" Mary
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 Pull-ups
25 Squats

[lilmase1153]

Yeah you should do "easy" mary.... :D

come on I had to say it

[TTT]

Hehe.

How come you're skipping classes, Crippy?

[Hockey66]

He knows he wont succeed even if he goes, and therefore has given up.

The same thing will eventually happen with bodybuilding.



:D

[Stackattack]

That is the EXACT split i was considering.

Bitch.

[Sidior]

He knows he wont succeed even if he goes, and therefore has given up.

The same thing will eventually happen with bodybuilding.



:D

haha, crip glad to hear you will be doing a 4 day split

[Sin]

ewwwwwww mitch is slacking. havent seen him at the gym.

[Guido]

SLACKER

Y0 really, man. Why you skipping teh classes? Don't you's want to gets you's a ejumikayshin?

[M.J.H.]

Hows 5x5 been treating you?

[Canadian Crippler]

It's ok.

I skip class because I live so close to school. If I went to a different school I firmly believe my average would be in the high 80s, lol.

My mom has been gay and not letting me go to the gym last couple days. Today I went.


Feb 24/05

Incline BB Bench
_ x bar
_ x 95
5 x 135
5 x 155
5 x 175
5 x 155
5 x 155

- Not bad at all. My inclines have always been poop but looks like they are starting to catchup a bit.

Wide-Grip Pullups
5 x BW
5 x BW
5 x BW
5 x BW
5 x BW

- Slows negs. Not hard.

Overhead Smith Press
8 x 1pps
8 x 1pps

EZ Skullcrushers (/side) SS Rope Pressdowns
12 x +25 -- 12 x 40
10 x +25 -- 12 x 40

Lee Haney's Crazy Bicep Shock Workout (EZ-Curls (/side) / 1-arm DB Preacher / 1-arm Concentration Curls)
8 x +25 / 8 x 30 / 4 x 40
7 x +25 / 8 x 30 / 4 x 35
8 x +25 / 8 x 25 / 3 x 30


Overall:
I have a reason why this workout is so random and stupid: It was Josh's birthday. So I said I'd do whatever he would do. Typically it looked like this. Oh well, I must admit it was kinda fun :p

LHCBSW was done like this: All 9 sets done one after another, rest only when partner performing exercise.

[Stackattack]

Well, That is some pretty good inclining for a small girl. Nice one.
Oh and the Hee Haney bicep routine would work better if inserted in your anus. Give it a shot. ;)

[Canadian Crippler]

Why don't you go play in traffic, sir. :D

I did a leg workout, it sucked. Im not posting it. I got 2 singles of 315 on deads :(.


Feb 28/05

Flat DB Press
_ x 25s
_ x 45s
5 x 60s
5 x 80s
5 x 80s
5 x 80s
5 x 80s
5 x 80s

- The last rep of the last set was no less than 5 seconds long. This is my best 5x5, prob couldn't do even 81s if those existed. I'll be heading back down to 70s next week and working back up once again.

NG Pullups
5 x BW+25
5 x BW+25
5 x BW+25
5 x BW+25
5 x BW+25

- No belt at the gym. Pretty easy.

Standing Military Press
8 x 95
8 x 95
6 x 95

- Haven't done these in forever. Strength was poop.

Seated Cable Row
10 x 140
8 x 160
8 x 160


Overall:
I worked out at the new gym, The Pavillion today. Overall I like it, however they have these kinda crappy benches (aside from the fixated incline/military/flat benches). They have so much stuff overall, I might switch here. I would need to buy a T-bar though, as all of theres are crap.

Went to Mcdonalds after and demolished 2 double hamburgers, fries, and a root beer + refill. Gonna have a shake now :p

[Sidior]

I am cutting, you are eating McDonalds, therfore I hate you.....pressing looking solid though

[AlfredC]

Is it dangerous to train each part 2x per week, 12-15 Sets?

[Hockey66]

Is it dangerous to train each part 2x per week, 12-15 Sets?

24-30 sets per week is overboard, all you need is 12ish for the larger groups and 4-6 for the smaller, if that.

[Canadian Crippler]

Sidior, I eat McDonalds 2-3 times a week and I've lost fat. Gotta love it :D

Alfred, I do 16 pushing sets (pecs, triceps, anterior delts) and 16 pulling sets (back, biceps, posterior delts) a week. It's fine as long as you aren't taking them all to failure. I do little isolation, aside from calves 2x a week and tricep ISO depending on the workout.

[Stackattack]

Is it dangerous to train each part 2x per week, 12-15 Sets?
Not really dangerous...Just counter productive.
edit: i assume you're talking about doing 12-15sets 2x per week

Strong DB pressing.
I know you say you're diet has been ****e, but what are your overall cals at? And what do you guess the averaged while you were 'cutting'?

[Canadian Crippler]

I have no clue, I haven't recorded in forever. Today was better. 3 shakes (total 2000-2100 cals), McDonalds (total 1200+ cals), 875ml Milk (525 cals), rice, cheerios, some bread, and Alphaguetti. I'll throw in something last minute and this should be 4500-5000 calories, which would be my goal for now.

[brickt.]

You have a ****ing intestinal tapeworm, Crip. A TAPEWORM.

[Meat_Head]

You have a ****ing intestinal tapeworm, Crip. A TAPEWORM.

Seriously, wtf? I want to eat that much and be lean =\

[TTT]

Went to Mcdonalds after and demolished 2 double hamburgers, fries, and a root beer + refill. Gonna have a shake now :p

..........
................

....That's all?

[brickt.]

Seriously, wtf? I want to eat that much and be lean =\

Even with our metabolisms combined, we'd still get t3h fat on Crippeh's diet.

[Canadian Crippler]

Now that I think about it, I actually lost 20lbs and very little muscle eating McDonalds 2-3x a week. Screw you Supersize Me.

[Anthony]

Now that I think about it, I actually lost 20lbs and very little muscle eating McDonalds 2-3x a week. Screw you Supersize Me.
:withstupi

[Canadian Crippler]

Word.

One last thing: I've decided to cut out the CrossFit to 1x a week on weekends, and only doing the faster workouts (ie Fran). I need to focus on getting back up to my old weight for now, and seeing as I want to gain it fast and want it to be nearly all muscle this means I need my rest and need to keep the volume higher than I would with CrossFit 2x a week. Once I'm back up I'll lessen the volume a tad bit and throw in a second CF day with the regular scheduled workouts

[Canadian Crippler]

Went and checked out the Track and Field team today. I want to join but they're training seems a bit much and will interfere with my weight training stuff. They do lots of lunges and reverse lunges and free squats, things I don't need to do since I already do this in the gym but with weights (a hell lot more logical for sprinting might I add). I might continue going and purposely slack on those, or just do HIIT and variations thereof myself and join the team like a week before the meet.

[Stumprrp]

strong 5 x 5 DB presses man, 5 lbs away from me sheet i gotta hit the 90's =P why down to 70?

[Chubrock]

I'm with ya on eating the fast food, though my vice is Wendy's. I normally eat two Wendy's Hamburgers and a Spicy Chicken Sandwich every Tuesday and Thursday after BJJ. I've been doing this for quite awhile, and don't really think I've put on much fat at all, though I've gained about 13-14lbs. I'm not saying anybody is gonna get super lean on Mitch's diet, but I don't think you'll get fat like ya think you will.

[Sidior]

[QUOTE=Canadian Crippler]Sidior, I eat McDonalds 2-3 times a week and I've lost fat. I'm Lovin It ;)QUOTE]

[Canadian Crippler]

Stump: To give myself some rest.

Chubrock: Yep. I wouldn't recommend my diet while losing weight, but it seemed to work fine for me.

Dave: Haha, you bet!


Feb 28/05

Incline BB Press
_ x 45
_ x 95
5 x 135
5 x 160
5 x 180
5 x 165
5 x 155

- This was good. 5lbs increase and I had room to spare. Last time ha no room to spare.

Pullups
5 x BW+35
5 x BW+35
5 x BW+35
5 x BW+35
5 x BW+35

- Overhand, btw. This is the best I've done too.

EZ Skullcrushers (/side)
10 x +25
10 x +30
8 x +30

- Small gain here once again.

T-Bar Rows
12 x 2p
8 x 3p
12 x 2p+25

- Haven't done these in forever.


Overall:
Happy with this, gains all around. Diet has been much better but not where I want it to be.

Track left my hips and hams sore as hell and they still are, so I couldn't even do my deads :(. I was gonna go for track again today but decided I needed to workout and I would have been pooped again. All I want to do is HIIT, practising starts, practising full trials, and form work. The guy wants me to do stairs and lunges and all this crap which is detrimenting my workouts. I'll have to talk to him about it, else quit.

[Hockey66]

BW+35. **** man you're pulling like 155 lbs.



Thats nuts.

[Stackattack]

It seems you incline more than i flat bench now. I remember a time when it was not so. *sigh*
Good sesh.

[Mad Max]

Heavy squats make you very fast indeed.

[Sidior]

solid inclines

[Canadian Crippler]

Hockette: Screw you with sexual harassment on top.

Stack: I'm very happy with my inclines right now.

Max: Yeah, too bad I can't do any back squats right now :(

Dave: Thanks bruh.


March 4/06

Crossfit: Fran (that stupid bitch)
95lbs Thrusters & BW Pullups
21-15-9 rep rounds
For time

Time: 15:15


Overall:
I just got my ass kicked! Wow, this was waaaay harder than I expected. My first go at thrusters and I was terrible, haha. The pullups went pretty fast however. I want 10:00-ish next time.

[Sidior]

jesus everyone and their mother does fran now....what a slut, maybe I need to give her a ride

[Chubrock]

Fran is def. a tough bitch. Good job hangin with her bro. She'll get easier and easier the more you do her.

[Canadian Crippler]

I'll have another go this weekend.


March 6/05


rower to warmup

Deadlifts
10 x 135
5 x 225
5 x 275
5 x 275
5 x 275
5 x 275
5 x 275

- 5x5 deads are brutal. My rests here were so damn long as two other guys and I had to work in on the same bar. Next session I'll be doing 70% of this, then moving to 285 next week.

DB Lunges
5 x 60s
5 x 60s
5 x 60s
5 x 60s
5 x 60s

- Wooo. These gave me no problems today, felt great. 65s next session.

Lying Single Legged Leg Curls
10 x 55
10 x 55
10 x 55

- 5lb PR throughout.

Seated Calf Raise
10 x 45+35+25+10+5+2.5
10 x 45+35+25+10+5+2.5
8 x 45+35+25+10+5+2.5

- Decided to load 1 of every type of plate for this, lol. This equals to 2p + 32.5lbs if I'm not mistaken. Which might be a PR, but I never remember what I've done in the past with calves.


Overall:
Cannot complain with this session. The deads were tiring as hell to say the least. I'll be using this type of layout (increase 5-10lbs on lower1, do 70% on lower2) and hopefully get to 315 for 5x5.

[Beholder]

w/ BGB and 5x5(and all compound movement) do you mean you will do 275x5 one week, then the next week do 70% of 275 then the week AFTEr do 285x5 and progress like that?
(nice lifts btw) :D

[Canadian Crippler]

I do deads 2x a week. One day I'll progress one day I'll do 70%. I can't squat right now so this is my main movement.

[Focused70]

Sidior, I eat McDonalds 2-3 times a week and I've lost fat. Gotta love it :D


I haven't had a Big Mac in almost a year.

*sigh*

[Stackattack]

I can't squat right now so this is my main movement.
Quit being such a little baby baby.




;)




Those are some nice deads though.:thumbup:

[Canadian Crippler]

I'll have another go this weekend.


March 9/05


DB Press
__ x 20s
__ x 35s
8 x 50s
5 x 70s
5 x 70s
5 x 70s
5 x 70s
5 x 70s

- Cake.

Tbar Rows
8 x 1pps
5 x 2pps
5 x 3pps
5 x 3pps
5 x 3pps
5 x 3pps
5 x 3pps

- More cake.

Machine Chest Press (/side) -- Tricep Pressdowns
12 x 105 (MCP)
12 x 65 (TP)
12 x 90 (MCP)
12 x 65 (TP)
8 x 90 (MCP)
12 x 65 (TP)

- All done one after another, no rest.


Overall:
Errr, no time today! Went light this whole session, as I had planned. Nice pump? :p

[Sidior]

pump is what it's all about....oh ya a huzzah!! for good measure:thumbup:
nice volume as well

[Guido]

Ah, another WBB trend slut. :D

Shazzang!

[Stackattack]

Pfffff. I've had jerk off sessions more intense than that workout.

[Canadian Crippler]

I had no idea manning a microscope was considered intense!

[lilmase1153]

Pfffff. I've had jerk off sessions more intense than that workout.
That sir is sigged...

cripp nice come back

[ILL_Mitch]

man Crip ur a damn BEAST !!!!111!11one!!!1!
MAnnnn ur almost as JAYKED as Hackey!

Yo by the way dawg let's go camping man!! and u bring the ugly girls ok? I be bringin dem fit bitties :P

Solid session dawg - Lemme tell you, brother, I like threw up after I did 3 sets of wide grip pullups recently, and I realized... I reached an epiphany... It was like Allah came to me and said.... "Crip... is jayked like Hackey66..."

[getfit]

so mitch, how you liking crossfit? hard huh? :D

[Canadian Crippler]

Haven't done it in so long. I'm barely getting to the gym right now so I workout on all the days. When I get wheels I'll be back on it for sure.

[YoBrickWall]

holy crap dude 60lbs for db lunges.. you are the man ... what is your max on the DL

YBW

[Canadian Crippler]

60lbs is the man? Haha I've done 85lbs on those for 5 reps a leg I believe.

My best DL is 375, I'm weaker now though. Not gonna max for awhile.

[Canadian Crippler]

It's 5:00 AM. I just spent the whole night watching my buddy drive around downtown asking various hookers for their prices, all of whom were too expensive for his taste. It was absolutely hilarious. Even the really really gross 50 year olds were wanting $100 minimum.

I had a lower and upper session, they both SUCKED. Why? Cause of diet!

I've planned out all my meals now. Working at 5000 for now. This is 4600, without the calculation of mommy's meal. This should work out to 5000-5300 or so each day.


Breakfast (8:00 AM):
2 scoops Mammoth
1.5 cup milk
1 banana
1tbsp olive oil

During School (8:45 AM - 2:00 PM):
1 Nutella Sandwich
1 Turkey Sandwich
6 eggs

Post School (2:30 PM):
1 cup peanuts
1.5 cups milk

Pre-Workout:
1.5 cup milk
2 scoops Mammoth
1tbsp olive oil
1 Banana

During Workout:
Gatorade

Post Workout:
What mommy cooks

Before Bed:
1 can Tuna
1.5 cups milk

[brickt.]

Chuck some PB and banana on that nutella sandwhich and you'll experience heaven, man.

[merde]

even just with the banana. its ****ing well orgasmic

[Meat_Head]

even just with the banana. its ****ing well orgasmic

Not as orgasmic as "What mommy cooks" ;)

[brickt.]

Not as orgasmic as "What mommy cooks" ;)

ZING!

[Sidior]

diet looks good...too bad you don't lift

[ILL_Mitch]

caplan tell me what you think of this creep of a jerk:

/**********************************************/

 Never give out your password or credit card number in an instant message conversation. To help prevent infection by a computer virus or worm, never accept or open any file or link in an instant message until you verify its authenticity with the sender.
 

CUHRIS says: (11:33:24 AM)
?

!Mitch -Oh friend of mine, how to say goodbye/This was your time, but the armor you wore/Was mine, says: (11:33:31 AM)
what's going on man

!Mitch -Oh friend of mine, how to say goodbye/This was your time, but the armor you wore/Was mine, says: (11:33:44 AM)
u seem to have threatened me and called me a "fagget" yesterday (I think you might have meant "faggot", but anyways)

!Mitch -Oh friend of mine, how to say goodbye/This was your time, but the armor you wore/Was mine, says: (11:33:56 AM)
I don't think it's a good idea, for your sake, for you to be doing this

!Mitch -Oh friend of mine, how to say goodbye/This was your time, but the armor you wore/Was mine, says: (11:34:01 AM)
I'm going to block and delete you

CUHRIS says: (11:34:06 AM)
nice

!Mitch -Oh friend of mine, how to say goodbye/This was your time, but the armor you wore/Was mine, says: (11:34:06 AM)
and let's forget this ever happened

CUHRIS says: (11:34:07 AM)
ill see u

!Mitch -Oh friend of mine, how to say goodbye/This was your time, but the armor you wore/Was mine, says: (11:34:08 AM)
ok?

CUHRIS says: (11:34:14 AM)
next monday

!Mitch -Oh friend of mine, how to say goodbye/This was your time, but the armor you wore/Was mine, says: (11:34:26 AM)
why, in on vacation wit da familia brother ?

CUHRIS says: (11:34:45 AM)
ok ill take both of u

CUHRIS says: (11:34:46 AM)
ill see u around

/**********************************************/

the dude is obviously as insane as tes.

u think he'd actually do anything or it's empty threat?

[Canadian Crippler]

Man, that guy is a total loser. You'll kick his ass even if he does something. And if he does, tell him another time and give me a call. Me + You + Samhall, he has no chance!

[Canadian Crippler]

Dude, tell him what school I go to. I'll be more than happy to set his ass straight haha.

[Wannabelean]

Everythings looking good Crip, even if you are a little weaker in the deads. Nice looking new pics, lean dude.

[Nito]

You're not on msn so I thought I'd ask you here:



Do you have a multi?

[Canadian Crippler]

Just for yall information, I am still working out. Just not up to posting right now. I signed up at this new gym, it's very wicked. The trainers are damn jaycked as well!

Funny story. I approached the leg curl station and saw this really really cute loser chick. She wasn't extremely hot for say, but very cute. She must have been in Grade 12 but w/e. I was 50% wanting to ask to work in, and 50% just wanting to talk to her. So I went up and said "Hey, can I work in here?". She says, with the most evil tone and with this snide look on her face, "NO.". Just like that. Now I'm about 70% just wanting to do my sets and 30% wanting to initiate convo. So I go "Awwww come on, I promise I'll be quick". She puts back on that rude look and goes "I have 4 more sets" or something of those sorts, immediately turns away, and begins a set. I had to use some queef cybex machine instead.

Bitch.

[Stackattack]

I had to use some queef cybex machine instead.

Bitch.
ROFL!
What an inconsiderate bitch.

[Canadian Crippler]

She smelled really nice though.

[Stumprrp]

i would of pimp slaped that hoe, dont take that crap man!

[Bohizzle]

u should've put it in her ear.

[Sidior]

or her nose

[Canadian Crippler]

I'm lazy. Ive been lifting and dieting though. Ill make these posts nice starting from tommorow.


Incline DB Press
6 x 60s
5 x 75s
6 x 65s

- My form went =/ on the 6th rep, I was like 1/2 off the bench. Should get it and more next time. This incline isn't all that much, setting 3 of like 10, where 1 is flat and 10 is 90 degrees. 5x75s is a PR nonetheless, although I've done 8x70s which is matchable to be honest.

BB Row
6 x 185
6 x 185
6 x 185

- More weight next time.

Cable Fly (/side)
12 x 35
10 x 40

Wide-Grip Cable Rows
10 x 120
8 x 140

- This sucked, I need to buy my Tbar contrapment already.

Skullcrushas
10 x 70
8 x 80
10 x 70

- The 80 is a PR. I haven't gone above 70 because my elbows always hurt. Today they felt great.

EZ Bar Curls
10 x 70
10 x 70

- That's a PR too, and these were both quite shy of failure. Yep, 70lbs is a PR. My EZ curls have sucked THAT bad.


Overall:

Not bad at all. Exercise selection was kinda sissy today but still got PRs on some of it, ha. This is my new split, if you don't like it I don't really care :D :


Upper
Flat BB Bench - 3x6
Chinups - 3x6
Cable Crossovers - 2x8+ (push ISO)
Tbars - 2x8+
Pressdowns - 3x8+

Lower + Delts
Deads - 5x5
Leg Press - 3x8+
Leg Curls - 3x8+
Calves - 3x10
Seated DB Press - 2x6+

Upper
Incline DB Bench - 3x6
BB Rows - 3x6
Cable Flye - 2x8+
Face Pulls - 2x8+
Skulls - 3x8+

Lower + Delts
Front Squat - 3x6
SLDL - 1x6 (this destroys me)
Lunges - 3x8+
Calves - 3x10
Cable Laterals - 2x8+

[Manveet]

Looks like a pretty decent setup you have there. Good luck assface!

[Canadian Crippler]

House renovations. Back now though. Last workout was something like this:

April 11 2006

Flat BB Bench
__ x bar
15 x 95
8 x 135
8 x 185
8 x 175

- Haven't done flat bench in awhile, more than a month. So happy with this.

Pullups
6 x BW
5 x BW+30
10 x BW

- :( My pullup strength has gone down the tube lately. I dunno what it is. I'm not more than 6-8lbs heavier.

Cable Crossovers
?? x ??
?? x ??

- Don't remember, fried my pecs though.

Face Pulls
12 x 70
8 x 85
12 x 70

- Or something like that.

Pressdowns
?? x ??
?? x ??

- Again, don't remember.

EZ Curls
6 x 90
10 x 70

- Wooo! My EZ curls are finally rising.


Overall:
I haven't been keeping w/o's structured and it's showing. Volume was too high and I didnt notice, and now the DOMS have been too much to keep on schedule. I'm keeping the split but taking out the biceps, and keeping the 3x6 to only 1x6 as heavy and the other 2 just building up to it (135 x 6, 155 x 6, 195 x 6), and the 2x8+ not to failure.

[Stumprrp]

nice session canadian 185 x 8 is strong, better then me these days :(

[getfit]

OMG,you're alive :p

[Canadian Crippler]

Thanks Stump.

Hey Sylvia, we put in hardwood floors :p

[lilmase1153]

Sessions look good Crip, Im with ya on the working out but not posting thing..

Soo what you weighing in at these days?

[Canadian Crippler]

Not much. Last time I checked 183, which isn't much of a gain at all. I'm recomping a bit, as I can see a bit of definition in my quads now.

[Canadian Crippler]

April 13/06


warmup - 10 min ball hockey

Deadlifts
10 x 135
6 x 185
5 x 225
3 x 275
8 x 315

- WTF? Last time I went heavy on deads, which was well over a month ago, I only got 4 x 315. In fact I haven't even gone over 225 since then, except once for an easy 275 triple. Oh well, I ain't complaining.

Stationary Lunges
6:6 x 55s
4:4 x 90s

- Stationary Lunges suck. I need to find a good place where I can do them walking or something. The 90s were so ugly.

Hack Squat Machine
12 x 170
15 x 210
8 x 270

- Since Lunges went to crap I decided to try something gay. I ended up REALLY liking this machine and will be subbing it into the routine for lunges.

Kneeling Single Legged Leg Curls
12:12 x 50
12:12 x 60

Standing Single Legged Calf Raises
12 x BW
8 x BW+30

- There's nothing to do calves with at this gym, all the machines blow. And I cant have a bar on my back quite just yet, so Smithies are out. I tried these. They are DAMN hard.

Ab Machine
12 x 115
12 x 130


Overall:
No complaints. Workout began at about 2AM, with the ball hockey preperation, playing of ball hockey, and post workout stretching we left the gym at 4AM. Kinda funny to know that I made a Deadlift PR near 3AM or so :p

[Stumprrp]

Ace bro, 315 x 8 is about 405, HIT IT UP DAWG.

[Canadian Crippler]

I'll be trying for 365 x 3 next time. My 1st rep is always weak for some reason, so I can never jump up to the same weights for a 1RM that most people who can rep out the same as me can.

[Bohizzle]

I have the same problem, i think it might have to do with the lack of elastic response, because ur lifting solely the concentric phase... at least that's the reasoning i gave myself lol

Andrew

[Canadian Crippler]

I reset with each rep though.

[Bohizzle]

what do u mean by reset, as in readjust ur grip, or like get up, and get back down to the bar and redo everything? i let it sit at the bottom, and sometimes tighten my grip, before i pull it back up.

Andrew

[Canadian Crippler]

I mean I don't Ronnie it. I put it down, wait two seconds (although on the 6-8th rep it was more like 10 seconds :P) and go. This means there isn't much assisting energy because the elastic tension is very worn down.

[Bohizzle]

oh ok... well maybe it's just mental then? like u already know u can do it once u lift the first one off, the others are easier..

Andrew

[dw06wu]

I usually find the groove after the first rep, which is always a little slower off the floor.

[Guido]

8x315 ain't no joke, homez. Good to see your posting more now. I miss your entertaining and witty banter amongst your bitc- er, friends. :D

[Canadian Crippler]

Back when I was pulling 1RM I could usually do that weight for ~3 reps or so. On one day waaay back when I was feeling good and I got 375, which I could def. not have done for another rep. On all other days I can get atleast 1, usually 2 of my "1RM".



April 14/06


warmup - 10 min soccer

Incline DB Press
__ x 35s
10 x 45s
8 x 60s
10 x 75s
8 x 65s

- Wow, I am surprised as hell. My last attempt and best was 5x75s, I don't know how the hell I added 5 reps like that. My pecs were also still feeling a bit sore from my last upper session.

Bentover BB Row
10 x 135
6 x 185
5 x 205
8 x 155

- I usually "feel" this exercise more when I keep reps to 8+ and lighter weights, when I go heavy I don't feel it so much. Differently the heavy 205 set (which was to failure) fried my back like mad. Threw in the 155 shortly after for slight burnage :p

Cable Chest Flye (/side)
12 x 40
10 x 40

- Josh tossed around what I was doing on these for 15 reps like it was nothing, but my bench is atleast 20lbs higher than his. It's a good one for him or a bad one for me.

CG Lat Pulldown
10 x 120
10 x 160
7 x 180

- Haven't done this bad boy in awhile. I love it.

CGBP
10 x 135
7+1 x 135

- Not happy with that. I hit 3 sets of 10 with room to spare some time back, although fresher.

- There's nothing to do calves with at this gym, all the machines blow. And I cant have a bar on my back quite just yet, so Smithies are out. I tried these. They are DAMN hard.


Overall:
Good workout. Discovered the T-bar machine today. My 4 pulling exercises will now be: Pullups, CG Lat Pulldown, BB Row, and T-bar Machine.

Threw in some light raises (standing and bentover) as I have screwed up my schedule. I gotta get lower after upper, but I'm not sure how I'll pull it off. I have a 2 day break coming up, so I might do upper once again on Monday but less volume in order to get the split back on track.

[Stumprrp]

good workout canadian, the workouts listed are all the best back workouts, trust me start doing heavy 1-5 rep BB rows and you will be CRYING all over.

[KevinStarke]

Great workout Crip

[MM]

Retaliation:



- Since Lunges went to crap I decided to try something gay. I ended up REALLY liking this machine and will be subbing it into the routine for lunges.


Is anyone else NOT surprised that Crippy decided to try something gay, and ended up really liking it?

[Clifford Gillmore]

Nice Pr's skinny.

[TTT]

You're one strong little SOB.

[getfit]

you're smokin' hot Mitch in your new tar' ;)


did you message me at 3am when i was asleep ;)
my pc has a mind of it's own :p

[getfit]

seriously now, you've done very well, ripped as ever :)

[brickt.]

Nice avatar, duder.

[Canadian Crippler]

Thank's yall. Yes Sylvia, I did :p



April 17/06


warmup - 10 min soccer and 5 min elliptical

Flat BB Bench Press
__ x bar
__ x 95
12 x 135
12 x 135
12 x 135

Chinups
8 x BW
8 x BW
8 x BW

Cable Crossovers (/side)
12 x 25
12 x 25

Face Pulls
12 x 70
12 x 70

Skullcrushers
12 x 60
12 x 60


Overall:
My split was ****ed so I had to do another upper session to correct it. As you can see, I thus kept it very light. Not much to say, tried the Tbar machine and it sucked. Im gonna need to buy an apparatus so I can do the ghetto's.

[KevinStarke]

Solid workout man, nice volume

[Canadian Crippler]

Thanks Kev.

You guys are such skeezballs. I don't post workouts and this thing gets bumped like mad. Then when I post, replies are scarse. :p



April 18/06


warmup - 10 min basketball

Front Squats
__ x 0
__ x 45
12 x 95
8 x 135
5 x 185
3 x 205

- Haven't gone heavy on these bad boys for a long time. Felt alright, had room to spare but I wouldn't call the last 2 sets easy.

Romanian Deadlifts
__ x 45
10 x 135
8 x 185
6 x 235
8 x 285

- Whoa. Was not expecting this at all. First 4 reps were fine, but I could have had more depth. Last 4 I really let them stretch and it felt good. This is very close to my real deadlift, I might have to really work hard on getting extreme depth. Currently I float, as in I don't go all the way to the ground except on the first rep. I think I'll work on flexibility even more so I can get all the way down safely.

Hack Squat Machine
12 x 130
12 x 210
12 x 270

Standing Single Legged Calf Raises
12 x BW
10 x BW+30


Overall:
Good session. Some guy was squatting 235 and failed his 1st rep ATF, and I helped him up. He then proceeded to do 3 more (succesfully) in quarter squat fasion.

[Stumprrp]

nice session canadian, and that stinks about that guy, it shows what squating half arse does to you lol.

[Guido]

Crippy:

You spelled "scarce" wrong. Just thought I let you know. ;)

Oh, and Romanian DL's are that because you don't go all the way back down tot he floor. That's what makes them Romanian DL's. If you let it go back to the floor they are essentially SLDL's.

[Stackattack]

Weak deads and BB rows. And you're not beating me on them now either :(.

[Canadian Crippler]

Stump: Thanks skeez. Call me Mitch or Crip or Crippy

Guido: Well, the modern trendy term for RDL has them not going to the floor. A RDL, by correct definision, is an SLDL. I call them RDL's though because they don't touch. When they do, I'll call it SLDL.

Stack: Are you saying I am beating you on them, or are you being teh gay?

[rookiebldr]

T-bars are ace.

[Stackattack]

Stack: Are you saying I am beating you on them?
*nod*

[fixationdarknes]

Sweet session Crippy. RLDLs look pretty sweet. Maybe I'll give 'em a try one day. Keep up teh 0wn4g3.

[Canadian Crippler]

Jeff, I love T-bars! Just not the machine.

Thanks guys.

Diet was alright today. I wanted to get in 5500 and I got 5400, with no room to spare (bloated, full, help me :(). I'll see how this works and likely bump to to 6000 in a bit.

5389 calories
212g fat
518g carbs
336g protein

[fixationdarknes]

Natty PB and Milk FTW. You can do it. :D

[TTT]

Stop being a pansy.

[Canadian Crippler]

****ers. I downed some fried I found in the fridge, I'm unofficially passed 5500. Happy?

[Focused70]

5500 calories?

*mind boggles at the thought of eating that much*

then again I broke the 4000 calorie barrier a couple of days ago...

[brickt.]

Link us your fitday, fatty. I want to see the diet of a 5500 cal day. <cries>

[Canadian Crippler]

I don't have it up.

Here's 5 pages of combined 2 "articles" I wrote sometime back with modifications. Giving it to all my noob friends.



Training:

Basis:

• Lower body is ~50% of your muscle groups, thus should be ~50% of your exercises

• Quads, hamstrings, back and chest are larger muscle groups than biceps, triceps, delts and calves. Thus they should have more sets than the latter, smaller muscle groups.

• ”Compound movement” means what it says: compound. When you are doing a bench press, keep in mind this isn’t a “chest” exercise but rather a “chest, triceps and shoulder” exercise. A compound movement uses more than 1 major muscle group as the primary mover, while an isolation movement uses only 1 major muscle group as the primary mover.

• Stick to the main compound movements as the meat of your programs, and add in SOME isolation movements at the end of the workouts. You shouldn't have any workouts that are based around isolation movements.

• Keep volume low and frequency high. There is no need to be going to the gym 5x a week, 30 sets each time, hitting a different muscle group. Most people head in 3x - 4x a week, 10-16 sets.

• You must increase the weight being lifted over time to make gains in both size and strength. This is called progressive overload. If you are still benching the same weight 6 months from now, you likely will not have grown at all.

• There is no need to go to failure on each set. Many people simply work up to 1 heavy set to failure, or do all the sets a couple reps shy of failure. DO NOT FORGET THIS. When I list routines as 3 sets of 4-8 reps, I do not mean all of these sets should be not balls to the wall. You will find yourself making crap progress like that. I usually simply work up to one heavy set. Example: 6 x 135, 6 x 165, 6 x 185 (the 185 is HEAVY).


Compound Movements:

These should be the meat of your program, if not your whole program.

• Bench Presses (flat, incline, decline, close-grip) – Chest, Anterior Delts, Triceps

• Pull ups/Chin ups – Back, Biceps, Forearms

• Rows – Back, Traps, Biceps, Forearms, Erectors (lower back)

• Dips – Chest, Triceps, Abs

• Overhead Press (military, seated, Arnolds) – Anterior Deltoid, Medial Deltoids, Triceps

• Squats (front, back, overhead, zercher) – Quadriceps, Hamstrings, Gluteus, Erectors, Abs

• Dead lifts (Romanian, stiff-legged, conventional, sumo) – Erectors, Hamstrings, Gluteus, Traps, Quads, Abs

• Lunges – Quadriceps, Gluteus, Hamstrings

• Hack Squats / Leg Presses – Quadriceps, Hamstrings, Gluteus


Isolation Movements:

IF you are going to use isolation movements, keep it to only 1 exercise, 2-3 sets, and higher rep (8-12). These are the ones I recommend for each given muscle group (I however do not recommend you use an isolation movement for each given muscle group):

• Abs - Crunches / Leg Raises

• Biceps – DB Hammer Curls

• Triceps – Skull crushers

• Deltoids - Lateral Raises (side or bent over)

• Chest – Cable Flies

• Traps – Shrugs

• Erectors – Back Extensions

• Quads – Leg Extensions

• Hamstrings – Lying Leg Curls

• Calves – Seated Calf Raises


Routines:

There are many routines out there that will get you big, strong, or big AND strong. They include but are not limited to (using m/t/w/t/f/s/s format):
Upper / Lower / Rest / Upper / Lower / Rest / Rest
Full Body / Rest / Full Body / Rest / Full Body / Rest / Rest
Chest & Triceps / Rest / Legs / Rest / Back & Biceps / Rest / Rest


5x5

This is a set/rep setup that I am quite fond of. Basically, you choose a weight and perform 5 sets of 5 reps with it. This means you must select the weight wisely, as you don’t want to get 5 reps the first set but only get 4 the second set. Start off with ~80% of your regular 5 rep max and perform the 5x5. Increase weekly from there. I suggest not going too close to failure the first 2 weeks, in order to get your body accustomed to this sort of routine. This routine is a very compound movement based routine, so I recommend no or very few isolation movements (perform them as outlined in isolation section, not 5x5). An example for a full body 5x5 routine would be:

• Monday - Squat, Flat BB Bench, BB Rowing [ isolation: DB Curl ]

• Wednesday - Squat (70% of Mon), Dead lifts, Dips [ isolation: Weighted Crunches ]

• Friday - Squat, SLDL, Pull-ups, Standing Military [ isolation: Bent over Lateral Raise ]


Conventional Upper/Lower Body

Here’s another split, done with a mixed rep range and more isolation movements. This is sort of on the other side of the spectrum, as this is the most isolation movements I would ever recommend adding to a program. Use 4-8 reps for the compound movements and 8-12 reps for the isolation movements. Notice the compounds are still the MEAT of the program.


Sets x Reps (3x4-8 = 3 sets of 4-8 reps)

- Upper Body
Flat Barbell Bench - 3x4-8
Chinups - 3x4-8
Cable Crossovers - 2x8+
T-bar Machine - 2x8+
Skullcrushers - 2x8+

- Lower Body + Delts
Dead lifts – 3x4-8
Leg Press - 3x8+
Leg Curls - 3x8+
Calves - 3x10+
Seated DB Press - 2x6+

- Upper Body
Incline Dumbbell Bench - 3x4-8
Barbell Rows - 3x4-8
Cable Fly - 2x8+
Close-Grip Lat Pulldown - 2x8+
Close-Grip Bench Press - 2x8+

- Lower Body + Delts
Squats - 3x4-8
Stiff-Legged Deadlift - 3x4-8
Lunges - 3x8+
Calves - 3x10
Lateral Raises - 2x8+

www.exrx.net ---------- Videos of all exercises listed above



Nutrition:

We've all said it one time or another. "I eat so much! But I don't gain weight! I CAN'T GAIN WEIGHT!!!” Everyone from bodybuilders to athletes to people like you and I have gone through this frustrating stage. But let's face the facts here: Anyone can gain weight! It's a simple matter of understanding how to do it. I won't make this complicated, because I myself can't go into detail. I do know that if you follow the advice in this thread your weight gaining problems WILL be over!

Calories in, Calories out:
Essentially, our bodies use X amount of energy (calories) based on our needs. Some of us need more calories than others. It's a simple task of finding how many calories your body uses per day to figure out how to gain, maintain or lose weight. Simply put, if calories in > calories out (used), you will gain weight whether it be muscle or fat. I recommend you use www.fitday.com to record your calories. Start off with lets say 2500 a day. After 4 days, check the scale. Have you gained weight? If so, then you know each day to get 2500 calories until you stop gaining weight! Then it's time to up to even more calories. If you don't gain weight on 2500 calories, than it simply means your body uses 2500 or more calories per day. All you have to do is eat more calories. Jump to 2750, and scale yourself again in a few days. Keep upping the calories until you gain weight.

Protein
Protein is the building block of muscle. You need protein to gain muscle mass. Protein is also least likely to be stored as fat and uses the most energy to be digested. I recommend you get 1.2 x bodyweight in grams of protein as a minimum. You can figure this out with www.fitday.com

Fat
Fats are very important for hormone production and brain function as well. One myth to unfold: EATING FAT DOES NOT MAKE YOU FAT! I recommend eating 0.8 x bodyweight in grams of fat a day as a minimum. These should be mostly unsaturated fats; monounsaturated and polyunsaturated. Stick with low fat milks, cottage cheese, olive oil, flax seed oil, nuts, and peanut butter for your fat sources. If you are a hard gainer (as in you need as much as 5000 calories to gain weight) I wouldn't object to getting a little much saturated fats, as these are more common. Again though, most of the fat sources should be from the foods listed above.

Carbohydrates
Stick to mainly "Low GI" carbs. In other words, pastas, rice, whole grains, and whole wheat breads. Try limiting any sugar intake to post workouts. No need to overdo it of course; after all we are GAINING weight here, not losing it. But if you're looking for some carbs mid day, stick with some pasta or rice instead of candy. Your carbohydrate intake should be whatever is left based on how much protein and fat you have taken, although it is non-essential. You can eat few carbs and get these remaining calories from more protein and fat if you want.

Nutrient Timing
Timing of your nutrients intake is important. You should have protein with EVERY MEAL. Also, try getting some low GI carbs (pasta, rice, bread) an hour or so before workouts and some high GI carbs (Gatorade, dextrose and sugars) during and post workout. Any meals done right before bed should contain little carbohydrates. Fat will slow the digestion of protein, therefore taking in good fats in your final meal

To sum it up
- Keep increasing calories until you gain weight.
- Log your calories, fat, protein, and carbs using www.fitday.com or other diet software.
- Eat 1.2 x bodyweight in grams of protein, 0.8 x bodyweight in grams of fat, and the rest from carbs or anywhere you want (carbs are not an essential nutrient, but they taste too ****ing good).
- Make sure each meal has protein.

Good Food Sources

- Protein
Chicken, Tuna, Fish, Shrimp, Beef, Eggs, Milk, Turkey, Cottage Cheese

- Carbs
Oatmeal, Potatoes, Beans, Whole Wheat Bread, Pasta, Rice, Bananas, Oranges

- Fats
Peanuts, Walnuts, Almonds, Cashews, Natural Peanut Butter, Olive Oil, Fish Oil

[brickt.]

That's almost stickyworthy, Crip, an almost "New to Lifting? PLEASE, FOR THE LOVE OF GOD, READ THIS FIRST"

[getfit]

what happened in here Mitch? i see WBB is getting to you ;)

[Canadian Crippler]

****! F-U-C-K! Don't censor me!

I just had the WORST workout of my life. 60s on incline felt hard! My joints were on fire and I looked flat as hell. I swear for some reason today I looked like I was 160. Not to mention another zit on the chest and 2 more on the back. Does this plan to stop? I'm going to kill someone if it doesn't. Why am I 30lbs weaker today? And why the hell do my joints hurt again? I'm really pissed, sorry.

[Built]

I just tried to send you a PM

What happened? Is this from that stupid drug they put you on for your skin?

Are you back on it?

[Canadian Crippler]

I've always been on it. Maybe just a bad day, mixed in with piss poor dieting.

[Canadian Crippler]

Message on AIM, box is full.

[Built]

How long have you been taking that stuff now - what's it called - accutane?

[WBBIRL]

Poor you trying to get over 4500... while people like me struggle to stay under 2000-2500.

LOL... whats your normal incline DB weight?? Dont sweat that bro. At the beginning of one month I nailed 250x10 on flat BB and at the end the month I barely got 225x10... its in my old journal if you care.

[Guido]

What's this about 5500 calories? Are you bulking again?? :omg:

[Canadian Crippler]

Yes, on 6000 now actually. Yesterday went well.

[Built]

Good.

[Optimum08]

I don't have it up.

Here's 5 pages of combined 2 "articles" I wrote sometime back with modifications. Giving it to all my noob friends.



Training:

Basis:

• Lower body is ~50% of your muscle groups, thus should be ~50% of your exercises

• Quads, hamstrings, back and chest are larger muscle groups than biceps, triceps, delts and calves. Thus they should have more sets than the latter, smaller muscle groups.

• ”Compound movement” means what it says: compound. When you are doing a bench press, keep in mind this isn’t a “chest” exercise but rather a “chest, triceps and shoulder” exercise. A compound movement uses more than 1 major muscle group as the primary mover, while an isolation movement uses only 1 major muscle group as the primary mover.

• Stick to the main compound movements as the meat of your programs, and add in SOME isolation movements at the end of the workouts. You shouldn't have any workouts that are based around isolation movements.

• Keep volume low and frequency high. There is no need to be going to the gym 5x a week, 30 sets each time, hitting a different muscle group. Most people head in 3x - 4x a week, 10-16 sets.

• You must increase the weight being lifted over time to make gains in both size and strength. This is called progressive overload. If you are still benching the same weight 6 months from now, you likely will not have grown at all.

• There is no need to go to failure on each set. Many people simply work up to 1 heavy set to failure, or do all the sets a couple reps shy of failure. DO NOT FORGET THIS. When I list routines as 3 sets of 4-8 reps, I do not mean all of these sets should be not balls to the wall. You will find yourself making crap progress like that. I usually simply work up to one heavy set. Example: 6 x 135, 6 x 165, 6 x 185 (the 185 is HEAVY).


Compound Movements:

These should be the meat of your program, if not your whole program.

• Bench Presses (flat, incline, decline, close-grip) – Chest, Anterior Delts, Triceps

• Pull ups/Chin ups – Back, Biceps, Forearms

• Rows – Back, Traps, Biceps, Forearms, Erectors (lower back)

• Dips – Chest, Triceps, Abs

• Overhead Press (military, seated, Arnolds) – Anterior Deltoid, Medial Deltoids, Triceps

• Squats (front, back, overhead, zercher) – Quadriceps, Hamstrings, Gluteus, Erectors, Abs

• Dead lifts (Romanian, stiff-legged, conventional, sumo) – Erectors, Hamstrings, Gluteus, Traps, Quads, Abs

• Lunges – Quadriceps, Gluteus, Hamstrings

• Hack Squats / Leg Presses – Quadriceps, Hamstrings, Gluteus


Isolation Movements:

IF you are going to use isolation movements, keep it to only 1 exercise, 2-3 sets, and higher rep (8-12). These are the ones I recommend for each given muscle group (I however do not recommend you use an isolation movement for each given muscle group):

• Abs - Crunches / Leg Raises

• Biceps – DB Hammer Curls

• Triceps – Skull crushers

• Deltoids - Lateral Raises (side or bent over)

• Chest – Cable Flies

• Traps – Shrugs

• Erectors – Back Extensions

• Quads – Leg Extensions

• Hamstrings – Lying Leg Curls

• Calves – Seated Calf Raises


Routines:

There are many routines out there that will get you big, strong, or big AND strong. They include but are not limited to (using m/t/w/t/f/s/s format):
Upper / Lower / Rest / Upper / Lower / Rest / Rest
Full Body / Rest / Full Body / Rest / Full Body / Rest / Rest
Chest & Triceps / Rest / Legs / Rest / Back & Biceps / Rest / Rest


5x5

This is a set/rep setup that I am quite fond of. Basically, you choose a weight and perform 5 sets of 5 reps with it. This means you must select the weight wisely, as you don’t want to get 5 reps the first set but only get 4 the second set. Start off with ~80% of your regular 5 rep max and perform the 5x5. Increase weekly from there. I suggest not going too close to failure the first 2 weeks, in order to get your body accustomed to this sort of routine. This routine is a very compound movement based routine, so I recommend no or very few isolation movements (perform them as outlined in isolation section, not 5x5). An example for a full body 5x5 routine would be:

• Monday - Squat, Flat BB Bench, BB Rowing [ isolation: DB Curl ]

• Wednesday - Squat (70% of Mon), Dead lifts, Dips [ isolation: Weighted Crunches ]

• Friday - Squat, SLDL, Pull-ups, Standing Military [ isolation: Bent over Lateral Raise ]


Conventional Upper/Lower Body

Here’s another split, done with a mixed rep range and more isolation movements. This is sort of on the other side of the spectrum, as this is the most isolation movements I would ever recommend adding to a program. Use 4-8 reps for the compound movements and 8-12 reps for the isolation movements. Notice the compounds are still the MEAT of the program.


Sets x Reps (3x4-8 = 3 sets of 4-8 reps)

- Upper Body
Flat Barbell Bench - 3x4-8
Chinups - 3x4-8
Cable Crossovers - 2x8+
T-bar Machine - 2x8+
Skullcrushers - 2x8+

- Lower Body + Delts
Dead lifts – 3x4-8
Leg Press - 3x8+
Leg Curls - 3x8+
Calves - 3x10+
Seated DB Press - 2x6+

- Upper Body
Incline Dumbbell Bench - 3x4-8
Barbell Rows - 3x4-8
Cable Fly - 2x8+
Close-Grip Lat Pulldown - 2x8+
Close-Grip Bench Press - 2x8+

- Lower Body + Delts
Squats - 3x4-8
Stiff-Legged Deadlift - 3x4-8
Lunges - 3x8+
Calves - 3x10
Lateral Raises - 2x8+

www.exrx.net ---------- Videos of all exercises listed above



Nutrition:

We've all said it one time or another. "I eat so much! But I don't gain weight! I CAN'T GAIN WEIGHT!!!” Everyone from bodybuilders to athletes to people like you and I have gone through this frustrating stage. But let's face the facts here: Anyone can gain weight! It's a simple matter of understanding how to do it. I won't make this complicated, because I myself can't go into detail. I do know that if you follow the advice in this thread your weight gaining problems WILL be over!

Calories in, Calories out:
Essentially, our bodies use X amount of energy (calories) based on our needs. Some of us need more calories than others. It's a simple task of finding how many calories your body uses per day to figure out how to gain, maintain or lose weight. Simply put, if calories in > calories out (used), you will gain weight whether it be muscle or fat. I recommend you use www.fitday.com to record your calories. Start off with lets say 2500 a day. After 4 days, check the scale. Have you gained weight? If so, then you know each day to get 2500 calories until you stop gaining weight! Then it's time to up to even more calories. If you don't gain weight on 2500 calories, than it simply means your body uses 2500 or more calories per day. All you have to do is eat more calories. Jump to 2750, and scale yourself again in a few days. Keep upping the calories until you gain weight.

Protein
Protein is the building block of muscle. You need protein to gain muscle mass. Protein is also least likely to be stored as fat and uses the most energy to be digested. I recommend you get 1.2 x bodyweight in grams of protein as a minimum. You can figure this out with www.fitday.com

Fat
Fats are very important for hormone production and brain function as well. One myth to unfold: EATING FAT DOES NOT MAKE YOU FAT! I recommend eating 0.8 x bodyweight in grams of fat a day as a minimum. These should be mostly unsaturated fats; monounsaturated and polyunsaturated. Stick with low fat milks, cottage cheese, olive oil, flax seed oil, nuts, and peanut butter for your fat sources. If you are a hard gainer (as in you need as much as 5000 calories to gain weight) I wouldn't object to getting a little much saturated fats, as these are more common. Again though, most of the fat sources should be from the foods listed above.

Carbohydrates
Stick to mainly "Low GI" carbs. In other words, pastas, rice, whole grains, and whole wheat breads. Try limiting any sugar intake to post workouts. No need to overdo it of course; after all we are GAINING weight here, not losing it. But if you're looking for some carbs mid day, stick with some pasta or rice instead of candy. Your carbohydrate intake should be whatever is left based on how much protein and fat you have taken, although it is non-essential. You can eat few carbs and get these remaining calories from more protein and fat if you want.

Nutrient Timing
Timing of your nutrients intake is important. You should have protein with EVERY MEAL. Also, try getting some low GI carbs (pasta, rice, bread) an hour or so before workouts and some high GI carbs (Gatorade, dextrose and sugars) during and post workout. Any meals done right before bed should contain little carbohydrates. Fat will slow the digestion of protein, therefore taking in good fats in your final meal

To sum it up
- Keep increasing calories until you gain weight.
- Log your calories, fat, protein, and carbs using www.fitday.com or other diet software.
- Eat 1.2 x bodyweight in grams of protein, 0.8 x bodyweight in grams of fat, and the rest from carbs or anywhere you want (carbs are not an essential nutrient, but they taste too ****ing good).
- Make sure each meal has protein.

Good Food Sources

- Protein
Chicken, Tuna, Fish, Shrimp, Beef, Eggs, Milk, Turkey, Cottage Cheese

- Carbs
Oatmeal, Potatoes, Beans, Whole Wheat Bread, Pasta, Rice, Bananas, Oranges

- Fats
Peanuts, Walnuts, Almonds, Cashews, Natural Peanut Butter, Olive Oil, Fish Oil

Most definetly sticky worthy, i might have to print this off and give it to all of my friends who lift. More than likely they'll throw it away and tell me they are gonna do 16 sets of biceps just to spite me, but oh well.

[Built]

Imagine the lucky 16-year-olds who get (and follow!) this advice.

What's your hit-to-miss ratio look like, crip - do they listen?

[Canadian Crippler]

Don't know, only given it to 2 people. One is listening, the other I'm not sure.

[Built]

Well, good information tends to be contageous.

The one will watch what happens with the other one.

[Canadian Crippler]

Bacne sucks, blah blah. EDIT: Actually, I'm changing that. I'm making all my sessions 30 minutes tops. So I need to change my split.

[Canadian Crippler]

I'm thinking of doing push/pull compound as I usually do, then supersetting the next push/pull secondary movements, followed by supersetting bicep/tricep ISO movement.

For legs, I'm cutting back on volume a bit and gonna be doing my usual DL then Hack Squat one day and Front Squat then SLDL on the other. Abs + calves on those days too.

I just need to make sure to keep the sessions as short as possible. 40 mins tops.

[MixmasterNash]

There's a cool program called Crossfit. You should try it.

[Canadian Crippler]

I was thinking about it, but I decided that I'm not gay. :p

[rookiebldr]

No, you're just not out! :D

[Stackattack]

Anthowned!11

[Canadian Crippler]

Go home :p

About to lift, will post it.

[Optimum08]

where is it CC?

[Optimum08]

i have nothing to laugh at and make myself feel better. just kidding.

[Canadian Crippler]

April 26/06

Flat BB Bench
__ x bar
15 x 95
8 x 135
3 x 155
5 x 185
4 x 205

- Small PR here, this likely puts my max at 235 or so.

Chinups
18 x BW
12 x BW

- No belt for weighted so I went for as many as I could. 2 rep PR. The second set was broken like 3 times, my forearms were absolutely shot!

Cable Crossovers (/side)
12 x 30
10 x 35

Wide-Grip Puilldown
10 x 140
8 x 140

- My biceps and forearms were so damn shot from the chins, I decided to try something that involved them to a lesser extent.

Skullcrushers
12 x 70
8 x 80

- The 80 set was with little rest from the 70 set. I'll likely be able to bump up even to 90 next week if I do it as the first set.


Overall:
No complaints here. Haven't put on much in terms of weight (maybe a pound, maybe) but strength is still rising. Pump in the arms was great :p

[KevinStarke]

Solid workout man congrats on teh PR's.

[pinky8713]

Yeahhhhhh. Nice workout man. What's the weight at now?

[Meat_Head]

DAMN nice pullups!

[Canadian Crippler]

Weight is between 180 and 185.

I need 1200 more calories and it's 1 AM now. I just downed some large fries, McChicken and a large drink. The plan it to shove in some GoLean cereal, shower, and go for a ~1000 cal shake before bed (2 AM). Wish me luck :(.

[Optimum08]

mmmmmm mcdonalds.

[Stackattack]

Weight is between 180 and 185.

I need 1200 more calories and it's 1 AM now. I just downed some large fries, McChicken and a large drink. The plan it to shove in some GoLean cereal, shower, and go for a ~1000 cal shake before bed (2 AM). Wish me luck :(.
LMAO. that sucks. When ever i've found myself in that predicament i've just used the half jar of PB method.

[brickt.]

I need 1200 more calories and it's 1 AM now. I just downed some large fries, McChicken and a large drink. The plan it to shove in some GoLean cereal, shower, and go for a ~1000 cal shake before bed (2 AM). Wish me luck :(.

In one simple paragraph, you've outlined why I loathe you. Fatty

[Stumprrp]

great work on the bench and pullups, what grip did u use for them?

your bench is catching me :( lol

[Guido]

Damn, f00! Puttin' on some weight. You trying to reach the big 2-0-0 again?

[-TIM-]

LMAO. that sucks. When ever i've found myself in that predicament i've just used the half jar of PB method.You can also down shots of olive oil. Mmmm...olive oil.

[WBBIRL]

I offically hate you, while you force feed your 185lb ass... I go out of my mind trying to keep under 2000 cals.

DIE

[TTT]

Very good workout, Crip.
Just eat peanut butter or olive oil, it's probably better for you than McDick's.

[getfit]

Very good workout, Crip.
Just eat peanut butter or olive oil, it's probably better for you than McDick's.
i thought Mitch like Mc "Dick's" :p

[Canadian Crippler]

I had a lower session and it sucked big time. Not even gonna post it. Last night's upper went OK.

May 1/06

Incline DB Press
__ x 25s
__ x 45s
8 x 60s
3 x 70s
6 x 80s
6 x 70s

- Not really a PR since my 10RM from a couple weeks back calculates to this, but I haven't touched 80s before so it is red.

Bentover BB Row
10 x 135
10 x 185
10 x 135

CG Bench Press
10 x 135
8 x 135

- Booo! Gonna see if my shoulder allows dips now, I like those a lot more.

NG Lat Pulldown
10 x 180
6 x 180

Cable Chest Flye
12 x 30
10 x 30


Overall:
Pretty good session. Not much in terms of PRs, small ones at that. I've planned the routine as chest compound / back compound / tricep / chest ISO / back ISO, with the majority of back work using close, underhand grips. This addresses my weak points, being biceps/triceps and overpowering back. I might remove the chest ISO work on the days I do dips/CGBP for triceps, as my pecs are feeling quite fried by that point anyway.

[Canadian Crippler]

great work on the bench and pullups, what grip did u use for them?

your bench is catching me :( lolUnderhand for chinups.


Damn, f00! Puttin' on some weight. You trying to reach the big 2-0-0 again?Yeah, hopefully leaner this time though! I have a vid from high 190 days and I didn't realize how fat I was!

[KevinStarke]

Bah who cares about calculations a PR is a PR, nice work man. Dont you DARE boo CGBP... but dips do rule.

[Canadian Crippler]

My CGBP is so weak haha, I guess so is my bench though. This is why I have teeny triceps :(

[pinky8713]

Dont you DARE boo CGBP

I know right. Glose grips own. Nice workout though mitch. The incline DB's are lookin' pretty good.

[KevinStarke]

There is a solution Mitch..

more CGBP...

[pinky8713]

All i know is CG blew up my tri's and helped with my strength insanely. CG's for the win!

[-TIM-]

i thought Mitch like Mc "Dick's" :pZiiing! At least I thought it was funny GF.

Nice workouts C.C.

[Canadian Crippler]

May/04

Flat BB Bench
__ x bar
15 x 95
8 x 135
5 x 185
3 x 205

- Booo! Diet has been good too, dunno.

Chinups
10 x BW
10 x BW
10 x BW

- Still no belt for weighted.

Skullcrushers
9 x 80
12 x 60

Cable Crossovers (/side)
10 x 35
10 x 35

Some dumb rowing machine
Some dumb weight for 2 sets.

- Dumb machine, sucked balls.


Overall:
Hmm. Strength didn't progress, but diet has been good. Maybe it's just on e of those days, maybe my volume is too high.

[Anthony]

- Still no belt for weighted.

Hold a dumbbell with your feet or put a plate in your bookbag. It's not comfortable, but you do what ya gotta do!

[pinky8713]

Exactly what Anthony said. I've NEVER had a belt for my weighted chinups. When i lifted at school i would hold a 20lb dumbbell or whatever between my feet. Now that i'm at home, i use an old belt and strap a freaking weight to my waist haha.

Not a bad workout though mitch. Maybe just one of those days. We all have em.

[MixmasterNash]

Even 50lb DB's aren't too bad to hold between your feet. They bruise the shins a bit, but you just have to sack up.

[Canadian Crippler]

I've tried the DB method and I very much dislike it. My attention was 50% on keeping the DB from falling and 50% from doing the lift. I'll be picking up a belt by the end of the week.

Yeah Pinkster, one of those days. I can't expect to set PRs every week though, I should periodize my training more. Although I'm using that term very loosely as I won't be doing it over courses of X weeks and by % intensity. Plus, you don't need to set PRs to experience growth :D

[KevinStarke]

It happens man, your bench'll be fine next week im sure.

[Stumprrp]

nice bench mitch, dont worry having a bad lifting day is better then cutting and being fat lol.

[Canadian Crippler]

How does something like this sound, reset after 3rd week, assuming 230lb currently max:

Week 1 - 70%, 8 reps (160lbs)
Week 2 - 80%, 6 reps (185lbs)
Week 3 - 90%, 5 reps (205lbs) *If completed, assume +10lb max, if not, assume no change in max


Also should I be doing something of this sort with my other main compounds? (Incline DB, BB Row, Chins, Front Squat, SLDL, Deads). Or just the big 3?

[Stumprrp]

i usually keep the percentages to just the big 3, how many sets would you do with that scheme? gah we all struggle with bench bro it stinks.

[Canadian Crippler]

Usually just one set at the % listed, 1 or 2 more at lesser weights.

[DGabe24]

Don't get too down on yourself about the bench crip, maybe for the new few sessions go to failure. As in after you finish your 205 or whatever you are at, bump the weight down and do a few more sets to really get at your chest. Just a thought. And 15reps and then 8reps is a pretty big warm-up might want to consider lowering this a little bit maybe 12-6.

[Canadian Crippler]

My pecs are usually fried until the day before my next chest workout so I don't think I'll be upping the volume.

I was planning on doing 185 for 8 but 5 reps wasn't too hard so I racked it and went for the 205. This might have distrupted it. The warmups are fine I think, all those reps fly up.

[Stumprrp]

mitch, when i was my best at bench i used this, i benched twice a week, monday was heavy working in a reverse pyramid and friday was speed day, for example.

245 x 2
225 x 3
205 x 3

i was stuck at that for a while and changed to dumbells and lost it, speed day was like this

155 x 3 x 8

maybe you can give it a try.

[Canadian Crippler]

I'll stick to my plan now, which is to take it lighter on a 1st week, moderately on a 2nd week, and heavy on a 3rd week. Then liekly 1 week of very light, and repeat. We'll see.

I have 90 minutes or so to get in 2100 calories. This is after just stuffing my face. Oh boy.

[Optimum08]

crip, do you ever eat anything during the day? it seems like everytime i check in its like midnight and u still need to get quadruple digit cals in.

[Hockey66]

crip, do you ever eat anything during the day? it seems like everytime i check in its like midnight and u still need to get quadruple digit cals in.

When I bulk I consume quadruple digit calories in one sitting. It's not that difficult.

[Canadian Crippler]

crip, do you ever eat anything during the day? it seems like everytime i check in its like midnight and u still need to get quadruple digit cals in.I end up falling asleep for like 5 hours in the evening and totally **** everything up.

I need 1200 more now. This shouldn't be too hard. Be Right Back.

[Stumprrp]

lol, screw you bulkers while im starving at every hour :D

[Guido]

Heh. 1,200 cals is nothing. That's like a nice big protein shake with 2%. I could drink about 1/2 gallon of it in one sitting.

Crippy: Try what I'm doing for a periodized bench routine.

Do 5x5 for 2 weeks, then 4x4 for 2, 3x3 for 1, 2x2 for 1, then go for max, all with proper warmups, of course. I throw in one more chest and 2 tri exercises as auxillary (rack or board presses, close grips, and dips, usually). Once that cycle is done, rest a week, up the weight and repeat. It's been working well for me so far.

[Meat_Head]

:withstupi

Guido's got a good plan there. Also, you might want to look into accumulation/intensification blocks. t-mag.com has alot of info on them. First 3 weeks, you try to increase volume every week and the 4th week is an deloading/recovery week. The next 3-4 weeks you increase the weight while decreasing volume aiming to reach a strength goal like 3x3 w/ 225lbs. Then another deloading/recovery week, and repeat. CT has had a ton of success training his clients like that.

[-TIM-]

Crippy: Try what I'm doing for a periodized bench routine.

Do 5x5 for 2 weeks, then 4x4 for 2, 3x3 for 1, 2x2 for 1, then go for max, all with proper warmups, of course. I throw in one more chest and 2 tri exercises as auxillary (rack or board presses, close grips, and dips, usually). Once that cycle is done, rest a week, up the weight and repeat. It's been working well for me so far.Great suggestion Guido. I'll probably give this a try sometime in the near future.

[Canadian Crippler]

Thanks for the suggestion, I might do that however only down to 3x3. Might. :p

[Canadian Crippler]

May 5/06


warmup - 10 min bike

Front Squats
__ x 0
__ x 45
10 x 95
8 x 135
3 x 165
3 x 185
3 x 205
4 x 225

- Yeeeah! Was going for 3 but decided to eek out a fourth. Fifth likely would have worked too, but didn't take the chance.

SLDL
8 x 135
8 x 185
8 x 235

- Got down to the floor this time. Took them lighter this week.

Leg Press
8 x 2pps+25
8 x 4pps

CUTOFF


Overall:
I had to end the session quite early as I had no ride to leave except for then. Anyways, front squats were great. Felt em' in my whole body, traps especially. Good PR, +20lbs +1R.

[-TIM-]

Niiice front squats Mitch.

[Canadian Crippler]

Yo playa's. Guess who's over?

YEEEAH. ILL_Mitch and Samhall Pekane III suckas! dis b a party up in hur! Skeeeeeeeeeeeeeeeeeeeeeeeeeeezballs

[Clifford Gillmore]

If you a Thug, I'm fitty cent.

[pinky8713]

Nice workout bro.. those front squats look killer.

[Stumprrp]

nice working in here mitch are you using cross arm or clean grip?

[KevinStarke]

Damn man nice front squats.

[Canadian Crippler]

I use cross-arm.

[Canadian Crippler]

Today's diet was more sensible... 3 1/2 hours till I sleep and 2400 calories to go. Easily doable.

[Canadian Crippler]

May 9/06

Incline DB Press
__ x 25s
__ x 45s
8 x 60s
3 x 75s
5 x 85s

- Decent. Going to "deload" for the next couple weeks atleast, then try out some 90s likely.

Chinups
5 x BW
*attempt at DB in feet, no good*
12 x BW
8 x BW

- I need a God damn belt!

Skullcrushers
12 x 80
10 x 80

- 90 next week.

HS Shrugs
10 x 135
10 x 185
10 x 235

Cable Chest Flye
12 x 30

- Gettin a pump :p


Overall:
Decent session. I ****ed up my routine here with some of the exercises. For one, it's supposed to be BB Rows today. Secondly, I did shrugs today and now have deadlifts tommorow. I'm going to take those light anyways though.

I've been spending all my time on bothering my mom with supps, groceries, Nolva and Accutane **** and haven't gotten to getting a belt yet. I need my license already!

[pinky8713]

Nice workout dude.

[Progress]

Nice workout, Mitch.

The belt will make things much easier for dips and chins. I love mine.

[Stumprrp]

nice workout dude, yeah man i need mine to i waited to long like an idiot lol

[Canadian Crippler]

Yeah Stump, I live in the suburbs so it's such a bitch to get around. I can get it June 2nd, how about you?

Thanks everyone. Diet is pretty easy, 5500 cals and it's not giving me any trouble. Milk, Olive Oil, Weightgainer and Pasta are brilliant foods :p

[cphafner]

fine efforts. Dip belt = life changing purchase.

[Hockey66]

http://www.urbandictionary.com/define.php?term=canadian+crippler

[Guido]

http://www.urbandictionary.com/define.php?term=canadian+crippler:omg: :clap: :nod: :bow:

[Canadian Crippler]

Why do they call you crutchie??


May 10/06

Deads
8 x 135
6 x 185
6 x 235
3 x 285
1 x 335
2 x 365

- Yeah buddy! The bar landed slanted away from me after the 2nd rep and it's hexagon plates so you can't roll them back. This made the 3rd rep extremely awkward. I'm sure I would have had it.

Leg Press
8 x 2pps
8 x 4pps
8 x 5pps
8 x 5pps

- My leg press sucks! Well, atleast on this sled it does. I guess each sled is different since I haven't done this one before. I'll call anything over 8 x 5pps a PR.

Kneeling Leg Curls
10 x 60
10 x 70

Side Raises SS Rear Raises
10 x 30 -- 10 x 25
5 x 30...3 x 25 -- 8 x 25

- A little heavy on set #2. Reps were ugly anyways, I hate side laterals. Switching these up next time.

Ab Crunch Machine
10 x 140
10 x 155


Overall:
Pretty good session. HUGE pump in the quads.

[pinky8713]

Good stuff Mitch.. killer deadlifts.. Looks like we both had good days. :D

[Stackattack]

- Yeah buddy! The bar landed slanted away from me after the 2nd rep and it's hexagon plates so you can't roll them back. This made the 3rd rep extremely awkward. I'm sure I would have had it.
Same ****e happens to me at my current gym. I hate hex plates.
BTW. Nice deads.

[Guido]

What the hell are Kneeling Leg Curls?
Nice job on the deadies, you just may be good for 405 now on DL. C'mon, man. Join THE CLUB. You know you want to.

Hex plates are teh SuX0rZ, lolz.

[Canadian Crippler]

Yes they do suck. I don't think I can pull 405, my pulling strength is weird like that. I'm better at higher reps.

Ok, HUUUGE problem here. I ordered some Nolva online with my mom's CC. The plan was to tell her I was going to order some supp (I said NO2) the day after, and I thought she would say ok. But she isn't saying ok. They've shipped the order already and it's been charged, and if she sees the charge I'm really screwed. Not to mention that they ****ed up the order and only sent 1/2 the supply, meaning they now have to submit two seperate charges on the CC bill and ship two seperate times. Oh boy.

[Built]

Is kneeling leg curl the same as a GHR, crip?

[Stackattack]

Ok, HUUUGE problem here. I ordered some Nolva online with my mom's CC. The plan was to tell her I was going to order some supp (I said NO2) the day after, and I thought she would say ok. But she isn't saying ok. They've shipped the order already and it's been charged, and if she sees the charge I'm really screwed. Not to mention that they ****ed up the order and only sent 1/2 the supply, meaning they now have to submit two seperate charges on the CC bill and ship two seperate times. Oh boy.
Well looks like the **** is about to hit the fan for 'ol mitchy poo.
If i was in your situation i'm not sure what i would do other than lose a lot of sleep. I'd probably fess up and try to explain the reason you want to use nolva and how it works. If that fails start crying and carrying on about how you have low self esteem bacause of your ta-ta's. Maybe she'll feel sorry for you and withhold her wrath.:p
But seriously, It probably would be best if you didn't go charging stuff to your moms credit card without her permission in the future. I'm sure that thought has already occurred to you though ;)
I hope it turns out alright.

[Anthony]

Strong deads, Mitch. That link to urban dictionary explains A LOT!

[f=ma]

http://www.urbandictionary.com/define.php?term=canadian+crippler
i always thought two in the pink and two in the stink was called the spocker

[Canadian Crippler]

Stack, great plan. For me to poop on.

Kneeling leg curl is a machine I use that I like. You put one knee on this pad and curl with the other one. Yes, it's gay.


May 13/06

Chinups / Dips (BW)
15 / 15
12 / 12
9 / 9
6 / 6
3 / 3

- All dips sets were unbroken, 12 and 9 rep chins were broken once each.


Overall:
So I have no ride to the gym today and I'm heading to Wonderland soon. I went to the park (with my cute little Shnoopy) and did this workout pretty quickly. Not sure about the time, but it wasn't a lot. I wasn't going for time anyways but I still kept any rest quite short. Awesome freakin' pump.

[Built]

It's funny how sometimes the wussiest looking exercises can work really, really well.

For me, the two that come to mind are sissy squats and a recent discovery, the Swiss ball leg curl. I can't believe how much I felt those RIGHT through the belly of the muscle two days after I did 'em. And it's not like I have weenie little hams, either.

Who's Shnoopy?

[Stackattack]

You're gayer than a bag of dicks.

[Stumprrp]

quality session, dips and chins can build a killer body by themselfs.

[-TIM-]

You're gayer than a bag of dicks.:cry: These are tears of laughter.


Deads...- Yeah buddy! The bar landed slanted away from me after the 2nd rep and it's hexagon plates so you can't roll them back. This made the 3rd rep extremely awkward. I'm sure I would have had it.I absolutely hate hexagon plates. One of the main reasons I decided not to renew a membership once was because of this. They're horrible for deads. The problem I had is one side might rotate a bit, and the tip would point down and cause one side to touch before the other and throw you off. Not a problem with lighter weight, but it got tricky with heavier weights. I see no point for plates with this shape. These are truely gayer than a bag of dicks.

[Canadian Crippler]

Shnoopy is my dog.

Stack: Your gayer than a bag of -TIM-s

Yes, Hexagon plates are definitely gayer than a bag of dicks. I haven't had a problem with them thus far until that workout though. Generally I'm pretty good with it.


May 15/06

Flat Barbell Press
__ x 45
__ x 95
12 x 135
12 x 155

CG Lat Pulldown
12 x 140
12 x 180
9 x 180

Skullcrushers
12 x 60
12 x 60
12 x 60

Incline DB Curl
12 x 35s
9 x 35s

Cable Crossovers (/side)
12 x 35
10 x 35

Smith Shrugs
12 x 1pps
10 x 2pps
6 x 2pps+25


Overall:
Routine got thrown off and I ended up having to do this workout just 2 days after lots of pullups and dips. Just went through some movements lightly. This workout was gayer than a bag of dicks.

[-TIM-]

Stack: Your gayer than a bag of -TIM-sEh, I've been called worse. :cool:

Nice session Crippler.

[Stumprrp]

nice workout mitch, what joo weighin these days?

[Shark]

nice workout mitch, what joo weighin these days?

I think he's scaling it at around a hundred and small pounds.

[Canadian Crippler]

186-188lbs. I'll scale in tonight I guess.

The nolva has come! Unfortunately I wasn't home and now the parcel is a 20 minute drive away, and I have no car. Maybe one of my buds can help out. I won't be starting for another ~2 weeks anyways. As I mentioned, I only have half of my supply so I'll need to re-order. This time I'll probably set up a PayPal account with some of my bank account money and order from a different site.

[WBBIRL]

nolva is acne medicne right, or is it some form of gear??

[Canadian Crippler]

No, it's for gyno.

Left my session at the gym so I don't remember much. It was FS @ 165 for 2 sets of 10 and some other stuff, no PRs. Here's todays training so far:


May 18/06

Phonebook Tears
350pp
500pp
590pp

1/2 Phonebook Tears
202pp
202pp
202pp
202pp
202pp
202pp


Overall:
The 6 sets of 202pp were with ~15s rest and it really tolled on my fingers towards the end.

[Meat_Head]

Getting the grip strength up to par eh? Nice work! I wana see how the nolva works out for you, I need to invest in some myself.

[-TIM-]

Are you seriously tearing up phonebooks?

[Canadian Crippler]

Meat_Head: I'm getting the everything up to par in the next few months, lol. I won't be starting the nolva for another 2 weeks minimum, so you'll have to wait :p

Tim: No, I'm lying.

[KevinStarke]

Phonebook tearing is the ****. You should try card tearing, its hard, my best is 22 cards at once. I'd do phonebooks but i dont have any extras.

[D Breyer]

nice tears mitch, my grips been lagging lately I think I'm going to give tearing a try... now I just need to find some phone books...

think a few newspapers would work?

edit: I've got severe gyno, I've been considering nolva as well... it will be interesting to see how it goes.

[Canadian Crippler]

Kevypoo: Yeah, Bell over here gives you them for free so I've got lots to tear :D. Never tried the cards, I'm sticking with phonebooks for now.

capn: It won't do much at all for your static grip to be honest... good luck with the Nolva!


May 18/06

Push Press
10 x 95
10 x 95

Bentover Barbell Row
10 x 160
10 x 160

CGBP
10 x 130
10 x 130

CG Lat Pulldown
10 x 200
10 x 160

Cable Flies (/side)
10 x 42.5
10 x 42.5


Overall:
Today was 70% for 2 sets of 10, which meant the first 3 exercises were pretty light. This left me able to set some PRs on the gayer stuff.

[Anthony]

Does "pp" stand for pretty pathetic? :p

[Canadian Crippler]

Nope, it stands for Anthony is a bitch.

[Progress]

The phone book tearing made me chuckle. Reminded me of the time I met Don Reinhoudt. This was just a few years ago but he can still do some amazing things. He picked some kids up with his teeth. He put a nail in a board with his hand. He tore through a phone book (a pretty big one, mind you) in like three tears.

Anyway, solid session here. I didn't know you were on/starting a cycle.

[KevinStarke]

Kevypoo: Yeah, Bell over here gives you them for free so I've got lots to tear . Never tried the cards, I'm sticking with phonebooks for now.

Haha yah once you get the technique down its all good but the laminant makes it pretty difficult. Tearing things will help you get better at tearing things but thats about it, bigger forearms too maybe. But who cares, its fun.

[Canadian Crippler]

Progress: Nice, the guy must have been a beast. I know a dude who can rip through a full Toronto, which is 2100pp or so.

Kevypoo: Nah I doubt it'll even make the forearms grow haha. It's fun that's why I do it.

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I was supposed to train yesterday but ended up spending a good 8 hours searching for cars for my bro. His budget was under 20 grand and we found 4 or 5 good used cars with prices that worked for him. However after discussion, insurance rates (Civics...), and some advice from those more knowledgable, we're kind of back at stage 1 again. Oh well.

I woke up 3 hours ago and I'm at 2000 calories already. I feel sick, but hey... I'll grow!

[Canadian Crippler]

May 20/06

Front Squats
10 x 170
10 x 170

- I haaaaaaaaaaaet high rep squats, but it's about time I mixed up my rep range on them. These gassed me but I didn't really close in on muscular failure, thankfully. Next week I got 185 for 2x10, ouch!

SLDL
10 x 240
10 x 240

- These went well, grip was slipping though. I got 260 for 2x10 next week, I'm pretty damn certain I can pull that off well but I may have to regrip.

Ab Crunch Machine
2 sets, 1 low rep and 1 high rep

Leg Raises
12
12
12


Overall:
Took out the hack squats and likely won't put them back in until the rep range is lower. The high reps were really taking a toll haha. I had sweat dripping off my face onto the workout sheet, and I never sweat that much.

[Nito]

Don't forget the one set of machine dips/curls you did so you could get a pump :P

Nice workout though brother, pretty big weights ur moving.