Impossible. The Quest for "Perfection".

[LSU1]

Might have missed this post somewhere, but why no rest between RDL sets? Seems like that is an exercise you would want to avoid really taxing, no rest sets for fear of injury.

i guess a few people do them like that

i would never do that personally, seems like a very good way to get hurt and limit your ability to fully focus and push yourself

however, if its working stick with it

good job overall ryan, looking forward to seeing how you progress in round 2

[ScottMcDWVU]

That is Dante's way of doing high reps for hamstrings in a somewhat pre exhaust manner. The first 2 "sets" aren't really all that taxing(you start with a weight you can handle 15-20 times) and are used to fatigue the hamstrings so that the final 1-2 sets are incredibly challenging. You will use less weight than you normally could which should protect the low back even in it's fatigued state.

I've never heard of anyone getting hurt doing their stiff leg deads like this.

[LSU1]

That is Dante's way of doing high reps for hamstrings in a somewhat pre exhaust manner. The first 2 "sets" aren't really all that taxing(you start with a weight you can handle 15-20 times) and are used to fatigue the hamstrings so that the final 1-2 sets are incredibly challenging. You will use less weight than you normally could which should protect the low back even in it's fatigued state.

I've never heard of anyone getting hurt doing their stiff leg deads like this.

ok, well then we will agree to disagree on that one...

[R_Bid]

i guess a few people do them like that

i would never do that personally, seems like a very good way to get hurt and limit your ability to fully focus and push yourself

however, if its working stick with it

good job overall ryan, looking forward to seeing how you progress in round 2

thanks, man

what i wound up finding doing RDLs this way was that the third portion of the set felt like the home stretch of a widowmaker. that same feeling where your muscles are just shrieking at you, but you're holding form and locked into the movement.

still going to belt up on all of those in the future, even before i hit the point where i'm actually pulling a weight where i'd usually feel a belt was necessary. better safe than sorry!

[5Six]

Forgot 'bout this. I'm back in, cause I'm interested in DC

[R_Bid]

Forgot 'bout this. I'm back in, cause I'm interested in DC

welcome back, man

it's a helluva program, no doubt about it!

[141455675]

Hey mate, even thought I haven't commented over the last few due to lack of time. I've still snuck in here and there to check wats going down.

Your post pre-workout was great. I like the way you have your plan analysed, thought over and constructed to your liking and in advance. No joke, your determination to get in the gym a bust a rut makes me want to go and echo your movements..I have to restrain unfortunately, overtraining ftw? lol

This DC concpet of training, although I have no idea on 'real' principles of weight training, seems to really advocate some serious door openings for new improved strength and hell, even some endurance. You and the others around the boards have me feeling amped to maybe, myself, give this a shot in the future.

With that aside, today's training was no exception to your willingness for success. You got in there and smashed 600lbs on the LP! Nice on getting some pump action on the guns - getting those pythons to grow. Reverse grip is a killer btw. Agree with you decision to grab a belt with RDL's - safety or reassurance of mental safety is a big issue with confidence I believe.

Totally forgot it's approaching winter over there, as today was extremely hot in Aussie Land - meaning I wouldn't want to train legs due to a heat stroke Lol I actually miss the cold, for some estranged reason I like winter? Sauna sounds good though, does your gym have one?

I take the time to dive into some 'extra' writing with this journal man as in EVERY journal I see you post in, they are ALL well thought out, constructive and if not misc, ask some sort of question. Reps on recharge brother.

/rant...

[R_Bid]

Hey mate, even thought I haven't commented over the last few due to lack of time. I've still snuck in here and there to check wats going down.

Your post pre-workout was great. I like the way you have your plan analysed, thought over and constructed to your liking and in advance. No joke, your determination to get in the gym a bust a rut makes me want to go and echo your movements..I have to restrain unfortunately, overtraining ftw? lol

This DC concpet of training, although I have no idea on 'real' principles of weight training, seems to really advocate some serious door openings for new improved strength and hell, even some endurance. You and the others around the boards have me feeling amped to maybe, myself, give this a shot in the future.

With that aside, today's training was no exception to your willingness for success. You got in there and smashed 600lbs on the LP! Nice on getting some pump action on the guns - getting those pythons to grow. Reverse grip is a killer btw. Agree with you decision to grab a belt with RDL's - safety or reassurance of mental safety is a big issue with confidence I believe.

Totally forgot it's approaching winter over there, as today was extremely hot in Aussie Land - meaning I wouldn't want to train legs due to a heat stroke Lol I actually miss the cold, for some estranged reason I like winter? Sauna sounds good though, does your gym have one?

I take the time to dive into some 'extra' writing with this journal man as in EVERY journal I see you post in, they are ALL well thought out, constructive and if not misc, ask some sort of question. Reps on recharge brother.

/rant...

yeah, the Bally here has a sauna, which is pretty kick ass except for all the naked old men who loiter in the locker room all the time, and are never seen anywhere else in the building... ew.

i appreciate the feedback a LOT, man. thank you!

[141455675]

yeah, the Bally here has a sauna, which is pretty kick ass except for all the naked old men who loiter in the locker room all the time, and are never seen anywhere else in the building... ew.

i appreciate the feedback a LOT, man. thank you!

Fark me, you got me laughing with that mate. I go to the pool, rank old naked guys everywhere in the change rooms. I haven't seen them out in the water? wtf.

My gym is old school, no sauna/pool/fancy equipment. Relativley cheap membership FTW

[nwskier]

yeah, the Bally here has a sauna, which is pretty kick ass except for all the naked old men who loiter in the locker room all the time, and are never seen anywhere else in the building... ew.

i appreciate the feedback a LOT, man. thank you!

ROFL LMAO HAHAHAHA! the locker room, sauna, and hot tub.

gosh that stuff bugs me! yesterday I was at the gym and went in the sauna to sweat a bit of the cold out... and two losers strut into the sauna (thankfully it is of decent size)- one proceeds to take off his towel and lay down on his back WTF???? and other dude does the same and starts stretching out. freaks. then it figures- only other place you see them is when they are crowding the locker room, taking up all the bench space so you can't even get to your locker. ask them to move politely and they just grumble and spread their crap out. oh and then there's the guy who feels the need to have shave in the nude. WTF? wear towel you old fool!

oh well, lol. strange people man.

[R_Bid]

Fark me, you got me laughing with that mate. I go to the pool, rank old naked guys everywhere in the change rooms. I haven't seen them out in the water? wtf.

My gym is old school, no sauna/pool/fancy equipment. Relativley cheap membership FTW

i've been pretty lucky with the memberships. i used to be a trainer with 24 Hour Fitness years ago, so i pay 99.00/year (avgs out to 8.25 a month) there, and i think i'm paying 20.00/month for my Bally membership. so... memberships to two big gym chains for less than 30.00/month total. not too shabby

i really wish those naked old guys would just go establish a naked old man club where they could all go, soak up some steam, and shamble around without disgusting people who wander into the locker room to use the facilities.

[R_Bid]

ROFL LMAO HAHAHAHA! the locker room, sauna, and hot tub.

gosh that stuff bugs me! yesterday I was at the gym and went in the sauna to sweat a bit of the cold out... and two losers strut into the sauna (thankfully it is of decent size)- one proceeds to take off his towel and lay down on his back WTF???? and other dude does the same and starts stretching out. freaks. then it figures- only other place you see them is when they are crowding the locker room, taking up all the bench space so you can't even get to your locker. ask them to move politely and they just grumble and spread their crap out.

oh well, lol. strange people man.

EXACTLY!!! and those guys are NEVER in the weight room or the cardio area! they only go places where they can get naked and let their junk hang out! wtf is that ****?!

if i wanted to see that ****, i'd boil cocktail shrimp!

[nwskier]

i've been pretty lucky with the memberships. i used to be a trainer with 24 Hour Fitness years ago, so i pay 99.00/year (avgs out to 8.25 a month) there, and i think i'm paying 20.00/month for my Bally membership. so... memberships to two big gym chains for less than 30.00/month total. not too shabby

hey man, ever lift at the bally's downtown portland? I still have a bally's card I use when traveling (only paying $14/month for it so figured it's useful). worked out there for two days back in May. decent set up.

[R_Bid]

hey man, ever lift at the bally's downtown portland? I still have a bally's card I use when traveling (only paying $14/month for it so figured it's useful). worked out there for two days back in May. decent set up.

haven't been there yet, but i'd head down there if you came to town, no probs. let me know next time you're headed this direction.

you know which specific part of portland that club is in?

[nwskier]

haven't been there yet, but i'd head down there if you came to town, no probs. let me know next time you're headed this direction.

you know which specific part of portland that club is in?

it's not too far from the KOIN Center (?) - pretty easy access, right in the middle of downtown near the waterfront. not sure when i'll be back in pdx (sometime in next couple months), but we should hit up a workout next time i'm in town (or likewise if you head up to C-town to catch a Hawks game).

[R_Bid]

it's not too far from the KOIN Center (?) - pretty easy access, right in the middle of downtown near the waterfront. not sure when i'll be back in pdx (sometime in next couple months), but we should hit up a workout next time i'm in town (or likewise if you head up to C-town to catch a Hawks game).

sounds good to me, man. i think i know the one you're talking about. never been in that particular one, but i've been around that area a lot. definitely down to hit it up, though

[nwskier]

sounds good to me, man. i think i know the one you're talking about. never been in that particular one, but i've been around that area a lot. definitely down to hit it up, though

fer sure man. i've lifted with a few people on here and had some pretty intense workouts. definitely would be fun- i'm sure i'll end up in PDX sometime between now and April. also there's a pretty solid bally's in north seattle.

[141455675]

$30 p/month is awesome

If you want to go to the gym where I live with the sauna/pool/ new fancy crap you pay $110 p/month

And our dollar isn't worth as much as yours!

[realwill]

11-10-08 DC Blast 1, Workout B2:

1. (bicep) standing barbell curls. target 15-20 reps with r/p:
*as with everything in DC, slow negatives, explosive concentrics*

last time: N/A
warmups: 10 @ 45, 6 @ 65, 3 @ 85
working set: 15...5...3 (23) + 10 second static @ 75

*no stretch yet*

lolpumplolouch

2. (forearm) reverse-grip straight bar cable curls. target 10-12 rep straight set (SS):

last time: N/A
warmups: 8 @ 60, 6 @ 80
working set: 13 @ 90

*bicep and forearm stretches here*

i LOVE this move.

3. (calf) standing calf raise machine. target 10-12 rep SS:
*5 sec negatives, true 15 sec forced stretch at the bottom of each rep*

last time: N/A
warmup: 8 slow reps @ 90--without the forced stretch, etc.
working set: 12* @ bw+90

*i had to step off the machine for about 3 quick breaths and jump back in again twice--at 8 reps and again at 10--managing two reps each time after getting back in there

*calf stretch, and a whole lot of wincing and swearing*

by the time you hit 8 reps with these bastards, with a 5 second negative and the 15 second forced stretch (actually using the clock as a focus while i do these... helps me deal with the pain somewhat), you're a little over 2 and a half minutes of actual time under tension. i don't quite have words for it, other than maybe "F**K S**T @$$ B!TCH F**K!!!"

i think that just about sums it up.

4. (hams) RDLs. target 3x6, adding 20 pounds each increment of 6, with no rest between:

last time: N/A
warmups: 8 @ 135, 6 @ 185
working set: 6 @ 225/6 @ 245/3 @ 265

*stretch*

i'm gonna have to start belting up for these, i think. no back pain, but when you get to the last portion of the set, you're pretty well smoked, and i want the insurance in case of form breakdown.

5. (quad) leg press. target 6-10 heavy set, 20 rep widowmaker:
*slooooowwww neeeggggsssssss*

last time: N/A
warmup: 8 @ 270, 4 @ 360, 4 @ 450, 4 @ 540
working set: 7 @ 600!!! (all-time rep PR at 600!!!), 20 @ 420

*extreme stretch*

*non-extreme stretch*

started walking to my shaker cup for my pwo shake... stopped again to

*non-extreme stretch*

holy f**k... ouch. every step i took felt like my quads wanted to sieze up. since it was so cold outside, i had zero interest whatsoever in walking out into the cold with my legs shot like that, so i walked slowly around the room a few times to shake them out somewhat, etc. spent about 5 minutes just getting the weights worked out of my legs before i actually left.

Commentary:

--working biceps and forearms has never been so fun for me! i wanna get me some Larry Scott biceps!!! /ROAR

--i'm very happy with how my workouts are arranged right now. i have a heavy pull move each monday (racks in A1 one week, RDLs in B2 the next week), and that's pretty kick ass. in my future blasts, i'm looking at setting up my pulls on wednesdays because that puts them at the longest possible rest time between the other workouts of their type. ie, week 1 you hit chest/shoulder/tri/back twice, and you do those only once in week 2--and the opposite for B workouts. so... i'll probably use RDLs as my ham move in B1 next time, and rack pulls in A3, which sets me up to do those with the freshest muscles possible when they come up.

--my next B2 day is gonna suck. i'll be keeping it at 600 pounds for my top set until i make 10 reps with 600, but i'll be doing my widowmaker with 430 after pushing the 600 even harder... my legs are going to be even more f**ked up. i may budget some extra time for sauna or something to loosen them up a bit.

Awesome workout, strong curls and congrats on the PR
About to do my 2B now, looks like reading your journal is becoming part of my pre-workout ritual.....LOL

[BluntD]

Good job on the leg presses. LIGHT WEIGHT BABY!!!!

[R_Bid]

fer sure man. i've lifted with a few people on here and had some pretty intense workouts. definitely would be fun- i'm sure i'll end up in PDX sometime between now and April. also there's a pretty solid bally's in north seattle.

kick ass stuff. if i wind up heading that direction, i'll let you know in advance as well, man. it would be pretty gnarly hitting it up with you, i'm sure hahahaha

$30 p/month is awesome

If you want to go to the gym where I live with the sauna/pool/ new fancy crap you pay $110 p/month

And our dollar isn't worth as much as yours!

yeesh, it costs that much there? that's insane!--especially considering we're the fattest country in the world, despite how relatively inexpensive gym memberships and such are...

Awesome workout, strong curls and congrats on the PR
About to do my 2B now, looks like reading your journal is becoming part of my pre-workout ritual.....LOL

thanks, will-- not gonna lie, i check yours out as part of my prep, too haha we're just staggered so your workouts hit on my off days, and you have me crushed on a few lifts, so it fires me up!

Good job on the leg presses. LIGHT WEIGHT BABY!!!!

yYYYYEEAAAAHHHHH, BUUUUDDDDDDDAAAYYYYY!!!

[The_Animal11]

hey cool new sig.








i feel very honored

[R_Bid]

hey cool new sig.

i feel very honored

HAHAH well earned, man! that cracked me up pretty good. i read things in order, so i read his post before yours and was going "f**kin' use punctuation, yeesh!" and then i saw your post and just lost it

[R_Bid]

hit the gym today for some cardio... knocked out 30 mins on the eliptical, then went to the weight area and did four sets of very slow-negative nautilus weighted crunches, and three sets of floor wipers.

for the floor wipers, i set up in one of the power racks (they were both wide open during rush hour... SURPRISE!!!). i set the catch bars so that when i pressed the barbell up off of them, it was about four inches up off the catches. dropped one of those mats down to lay on, and loaded up 135 pounds on the bar.

after my second set of 12, this guy walks over and goes "dude, don't bench on the floor, you aren't even moving the bar."

i was pretty polite, but i kept wondering what the hell he thought i was doing with my legs to contribute to move since he thought i was failing at bench press...

[IWantIt]

LMAO..you didn't say anything back?

[R_Bid]

LMAO..you didn't say anything back?

oh, of course--i explained what floor wipers are, and that it's a core move... but i still walked away from that dumbfounded that the guy thought i was just kicking my legs around trying to do some kind of bench press lol

[huddlestonalex]

oh, of course--i explained what floor wipers are, and that it's a core move... but i still walked away from that dumbfounded that the guy thought i was just kicking my legs around trying to do some kind of bench press lol

These are the people that irritate me the most, cept for the old guys who creep around naked in the locker room, damn that is nasty. I understand that we all are noobs in the beginning and most people honestly have no clue whats going on in a gym when they first start out, I know I didnt. However, I didn't go around with my schlong out tell everyone I walked by explaining to them how they were not doing some exercise right. Jeez, seriously, what gets in some guys heads when they hit the gym? Its like all of sudden everyone is some aged-bodybuilder who knows everything there is to know about lifting and they feel the need to tell you when it is painstakingly obvious(such as your case) that they have no f'ing clue!

[Drekkor]

after my second set of 12, this guy walks over and goes "dude, don't bench on the floor, you aren't even moving the bar."

Lmfao, what does he think you're frackin' retarded? That **** would have caused me to raffles at him.

[The_Animal11]

after my second set of 12, this guy walks over and goes "dude, don't bench on the floor, you aren't even moving the bar."

should've told him, "It is not the bar that moves, it is only yourself"





in my fraternity, the joke is, "Matt Stolz doesn't do pushups, he does bench presses with the entire earth"

[Drekkor]

in my fraternity, the joke is, "Matt Stolz doesn't do pushups, he does bench presses with the entire earth"

Word playa - have you put that phone # to good use yet?