GameDayDog

Hahahaha... Aiight.. just to update ya on how the exercyses went...

The fyrst days were extremely long... so I dropped some of the exercyses and tried them again... Don't mynd the weights, I just cut & pasted from my journal...


Back/Biceps

Start - 3:50 pm
Warmup - 6 minz - 1.83 km

1. T-Bar Rows - 50/8, 50/8, 80/8, 80/8, 80/8 - (2:00)
2. Deadz - 105/8, 105/8, 105/8 - (3:30)
3. Hammer Strength High Row - 45/8, 45/8, 45/8 - (2:00)
4. 45 Degree Hammer Curls - 40/8, 40/7, 40/6 - (2:00)
5. Reverse Gryp Preacher Curls - 30/8, 30/8, 30/8 - (2:00)
6. Rear Delt Row - 55/8, 55/8, 55/8 - (2:00)

End - 5:20 - 1 hour 30 minz (then cardio for 20 minutes)

I loved thys routine just the way it was... but, it could be shortened... I don't know about you, but my traps are freaky already and I don't really want them to look lyke I don't have shoulders... that's why I was ok with dropping the shrugs.. but I'm leaning towards having an arms day... lyke you suggested...

*********

Chest & Triceps

Start - 1:56 pm - Should've been earlier, but when I was ready to leave for the gym, I realized I hadn't charged my iPod up... so I had to wait..

Warmup - 6 minz - 1.79 km

1. 30 Degree Incline DB Press - 50/8, 50/8, 80/8, 80/7, 80/3 - (2:00)
2. Flat DB Press - 70/8, 70/8, 70/7 - (2:00)
3. DB Pullovers - 75/8, 75/8, 75/8 - (2:00)
4. Hammer Strength Chest Press - 65/5, 50/8, 50/5+3 - (2:00)
5. Machine Flies - 65/8, 65/8, 65/6+3 - (2:00)
6. Tricep Pushdowns - 45/8, 45/7, 45/5 - (2:00)
7. Lying Syde Laterals - 25/8, 25/8, 25/8 - (1:30)

Did Hammer Strength Presses because I forgot my Grizzly belt to do weighted dips... "duh!!!" ... In case thys happens again, I needed to know what weight to use... probably 40 kg's next tyme. I'm gonna drop the Machine Flies.. and the DB Pullovers... I'll move the lying syde laterals to the #3 spot.. that way I don't have to get off the bench... If I had my Grizzly Belt, I would've did the flies & then the dips...

End - 3:25 - 1 hour 35 minz (then, 20 minz of cardio)

I haven't had a chance to do a shortened chest/triceps workout... Even a trainer in the gym, Sheila, looked at my journal and said, "You only have one exercyse for triceps?" ... I was lyke, "Yep, I use my triceps for all the other exercyses."

The leg day was perfect... no complaints..

So I'm thynkin' .. Back, Chest, off, legs, arms/shoulders, off... I was gonna add another off day, but that would make it an even 7 days & I hate having routines where every monday is a back day, every tuesday is a chest day, etc.. etc.. cause eventually, you'll hate a certain day of the week.. .. Plus there will be days I'll take an unauthorized off day as well... May as well keep it as flexible as possible..

Back

1. T-Bar Rows
2. Deadz
3. Hammer Strength High Row
4. Rear Delt Row
5. Shrugs

Chest

1. 30 Degree Incline Press
2. Flat DB Press
3. DB Pullovers
4. Machine Flies
5. Weighted Dips

Legs

1. Leg Extensions
2. Romanian Deadlyfts
3. Squatz
4. Leg Presses
5. Calf Presses

Arms/Shoulders (Do you wanna go all biceps, all triceps or alternate lyke below?)

1. EZ Curl Bar Upright Rows - To midchest, not the chin.
2. Skull Crusher - EZ Bar
3. 45 Degree Incline DB Curls
4. Lying Syde Laterals
5. Tricep Pushdowns
6. Reverse Gryp Preacher Curls
7. Superset - Forearm Curls & Extensions - (I'll be using my Forearm Bar for these & not just on arm day.)

Done... Of course I'm gonna go heavy at all tymes.. with 3 sets of 8... On the arm day, I may throw in a warmup set with the skull crushers and the Incline DB curls since I don't thynk the rows will warm up the bicep & tricep enough...

I styll owe myself a chest & leg day with the other routine.. so after I do those, I'll try the four day split listed above..

Peace..~G

__________________
I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered...

I want to be bigger than all the humans!!

"I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor

Goal - 200#'s
5/27/07 -
4/27/07 - 175#
3/27/07 - 167#

RaSP

Looks good. I'll miss pull-ups though. My lats are lame. I suppose all the general back work will hit them though. I'm OK with dropping shrugs. Maybe we can replace them with pull-ups or pull-downs?

I thought you were going to frop the pullovers and machine flies?

Leg day looks good.

I like arm day. It will seem a bit strange to have an arms day after doing push/pull for so long. Worth a try though.

I'm going to go heavy all the time too. I think taking weekends off may be what's holding me back. The only problem is that I'll have to adjust the workouts that fall on Sat/Sun. I'm thinking I'll buy an olympic bar and some plates so I can do more, but I simply won't be able to do certain things (squat, etc) on the weekends.

I think we've got it with the split. Back, Chest, off, Legs, Arms/Shoulders, off, looks really good to me. It will be a big change for me, but it really looks good.

I'll have a go at the back day tomorrow. I looked up the rear delt row, and it seems that the way the bar travels has everything to do with whether you hit the delts or the lats. I'll play around with that in the morning.

With that cough I had and then travelling, I missed a good two weeks of gym time. That's like a 5 year record for me or something. Sure feels good to be back at it again.

*R*

__________________
~~~Dumb Animal~~~

I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for ever...

6'4" @ 201. Finally got back to 500lb deadlift.

dbflgirl

Welcome back. Hope you were off having fun someplace

GameDayDog

Welcome Back!!!

Hahaha... I'm cool with dropping the shrugs as well, but we have to put pullups before the rear delt dumbbell row...

Oh, here's a link for that exercyse.. the key is to keep your elbow at a 90 degree angle to ya body during the movement...

http://exrx.net/WeightExercises/Delt...arDeltRow.html

I prefer the dumbbells, I never even looked at the barbell movement..

Today's a rest day, but I may hit the gym and do some cardio... :eek2: ... hahaha... I only love the stuff because it feels lyke I'm about to die...

Plus doing weighted pullups will let me justify taking my Grizzly belt to the gym every day... and I'll be less lykely to forget it..

Peace..~G

__________________
I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered...

I want to be bigger than all the humans!!

"I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor

Goal - 200#'s
5/27/07 -
4/27/07 - 175#
3/27/07 - 167#

GameDayDog

Back

1. T-Bar Rows
2. Deadz
3. Hammer Strength High Row
4. Rear Delt Row
5. Weighted Pullups

Arrghh.. Just noticed.. I don't wanna do High Rows and then pullups... they're the same movement... .. Fuggit ... I lyke the exercyse anywayz... Let's do it just lyke thys... I lyke doing my pullups with a hammer style gryp... The wide grip ones irk my shoulder... Cool?

Chest

1. 30 Degree Incline Press
2. Flat DB Press
3. DB Pullovers
4. Machine Flies
5. Weighted Dips

I was gonna drop the DB Pullovers & Flies, but moving the arm exercyses to a different day gives ya more tyme, so they may as well stay there for chest day.. I'm at the max for my DB Inclines and will have to move to barbell soon... Do you want to just do barbell inclines instead???

Legs

1. Leg Extensions
2. Romanian Deadlyfts
3. Squatz
4. Leg Presses
5. Calf Presses

The Deadlyfts are killing my squatz... (I thynk) ... So I gotta move the deadlyfts to the end of the workout... I know they loosen up your hammies.. but they tyghten up my back... hahaha... so we'll just do the same exercyses, just in a slightly different order...

Arms/Shoulders (I like the way you have it laid out.)

1. EZ Curl Bar Upright Rows - To midchest, not the chin.
2. Skull Crusher - EZ Bar
3. 45 Degree Incline DB Curls
4. Lying Syde Laterals
5. Tricep Pushdowns
6. Reverse Gryp Preacher Curls
7. Superset - Forearm Curls & Extensions - (I'll be using my Forearm Bar for these & not just on arm day.)

I lyke thys as well... perfect for my gym's layout too...

I would suggest we take pictures & stuff, but I just had my gym's bodyfat test so I'm gonna redo that after 12 weeks... with our new program... & thys elevates me to 3 cardio sessions... 1 on - Back, Chest & Arm days...

I'll be starting thys tomorrow... 1 workout to fynd the ryght weights... especially for arm day... Ready?? Let's Go For It!!!!

Peace..~G

__________________
I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered...

I want to be bigger than all the humans!!

"I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor

Goal - 200#'s
5/27/07 -
4/27/07 - 175#
3/27/07 - 167#

RaSP

Yeah, I didn't realize that yesterday. I did back today and the high row really hits the lats more than I remembered. The Tbar before deadz was a new experience as well. Actually the Tbar with a bar is a new experience, but I liked it. I was toast when I got to the rear delt row. Must have done OK on the form cause I could sure feel it.

Yeah. I'm all for BB inclines.

I'm cool with you switching around the SLDL's on leg day. I may move that around myself as I've only done the w/o once.

I'd like to come down on bf a little before pics (modest I guess). I did back today, so I'm on a rest day tomorrow. But I'm in. It will be interesting this weekend to see how the home workout goes. Sat is off, but Sun will be back and I don't have a way to DL or do pullups yet. LOL. I may switch chest and back this weekend since I can do a full chest w/o at home (with DBs)

Let's do it!

*R*

Never had a workout partner on another continent before. LOL.

__________________
~~~Dumb Animal~~~

I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for ever...

6'4" @ 201. Finally got back to 500lb deadlift.

GameDayDog

Yeah, but I'm excyted none the less... I don't thynk the little differences will make a big difference...

Lyke - If I go, Monday, Tuesday, Wednesday, Thursday ...

& you go - Monday, Tuesday, Thursday, Friday ...

I don't thynk that's gonna make a major difference overall...

Neither will doing Romanian's 2nd or 5th on leg day...

Plus, I can't subscribe to a specific rest day schedule.. cause you know how life is... and on somedays, if I don't have the energy to workout... I'm gonna take an off day.. ... But with our diets & stuff being in check... & the exercyses being similar... I predict we'll have fantastic results... That's probably why I'm hella excyted..

Peace..~G

__________________
I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered...

I want to be bigger than all the humans!!

"I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor

Goal - 200#'s
5/27/07 -
4/27/07 - 175#
3/27/07 - 167#

RaSP

I'm excited now that I have a barbell and enough plates to do some deadz, rows, and maybe some cleans. Since I can't curl 295, I'll have to wait until I get a power rack before I can do squatz. I didn't want to pay extra for the tree, so I think I'm just going to get some really big nails and hang the plates from the walls

Took a complete rest day today. I was going to go for a swim, but I bought plates instead. Besides, I didn't have a pool schedule and it would have been a real bummer to go all the way down there just to find out that the pool was full of the old ladies aquarobics class. :o

*R*

__________________
~~~Dumb Animal~~~

I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for ever...

6'4" @ 201. Finally got back to 500lb deadlift.

hibiscus09

An off day is so near for me now! Woo-hoo! Hope yours was great! I want to start swimming this fall for exercise. Maybe that will help with my lats.

Anyway, just wanted to say good morning to you! Have a great day! :fart9: LOL -- thought that smiley was cute. I had no idea he was farting. :fruity:

GameDayDog

Man, give yourself a break... If you had to bring the weights into the house yourself... I would consider that a nyce workout for the day... The real question is... Did ya go to sleep with your arms around your new barbell??

I would've!!

Peace..~G

__________________
I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered...

I want to be bigger than all the humans!!

"I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor

Goal - 200#'s
5/27/07 -
4/27/07 - 175#
3/27/07 - 167#

RaSP

OK. Since this is the closest thing I have to a workout thread, I'll post here. I'm copying dog's posting style, but since us real men count the bar and use POUNDS, my numbers will be different even when we lift the same weight.

Start 7:30 am

1. T-Bar Rows - 90/12, 180/8, 180/7, 180/7 - (2:00)
2. Deadz - 135/12, 225/10, 315/8, 395/2 365/8, 365/7 - (4:00)
3. Hammer Strength High Row - 85/8, 85/8, 85/6 - (2:00)
4. Rear Delt Row - 185/8, 185/8, 185/6 - (2:00)
5. Weighted Pullups - No Pullup Bar at home - (0:00)

End - 8:40 am - extra long on the deadz..

Cardio - nada

Ex. #1 - Still working on form and grip. The low end of the bar moved on me a little, will pay more attention to getting it in a corner.
Ex. #2 - I love deadz. Working out at home is cool, too. I had all three boys (4, 6, 9) watching me, counting reps, and screaming "Go, Daddy, Go!" LOL What motivation ...
Ex. #4 - Stay @ thys weight... Still getting the hang of this one as well.
Ex. #5 - Can't wait to get the power rack, but since I just bought the weights, I better give it a few months.
Cardio - I don't have a good way of doing this at home. I can't jog much due to flat feet, but I did do 2 hours of yardio since my garden tractor won't start.

So that was Sunday. I'll post yesterday's chest numbers next. I am liking this program, even if I do it a little differently than Game Day.

*R*

__________________
~~~Dumb Animal~~~

I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for ever...

6'4" @ 201. Finally got back to 500lb deadlift.

RaSP

Chest Day - 8/29

Start - 6:55 am
Warmup - 5 minz

1. Flat BB Press - 135/12, 155/10, 175/8, 195/6, 205/3, 195/3 - (2:00)
2. Inc BB Press - 135/8, 155/6, 155/6 - (2:00)
3. Dec BB Press - 185/6, 185/8, 185/8 - (2:00)
4. Machine Flies - Oops! Forgot these. - (2:00)
5. BW Dips - 8, 6, 6 - (2:00)

End - 8:15 am My electronic leash rang when I should've been doing flyes. Must be why I forgot them. Lost 20 min on work call.

Cardio - None. Late for work!

Notes - Ex. #1 - I know, I know. I was going to start with incline BB first, but I had a last minute change of heart. I did a warmup at 135, and then just increased by 20#. Never tried it that way before, but it felt good that way. My poundage is way down, from before I got sick and can't wait to put those extra plates on. If I start focusing too much on the numbers I'll put inclines ahead of them like dawg.
Ex. #2 - Much better than my trails last week.
Ex. #3 - I know a lot of guys don't like these, but I decided to put them in. I don't know what was up with that first set, but I cam back with a vengance on the later ones.
Ex. #4 - Dayum. I knew I forgot something.
Ex. #5 - Did these for the chest... I had nothing left so didn't even both with adding a weight. I'll keep at these until I'm getting 3x8. Much harder doing these at the end of the workout.

Cardio - Had to run into work. Twice in a row to miss cardio, and Wed is leg day so I be missing it then as well. I think I'll hit the gym for a little cardio today -- even though it's an "off" day.

I'm *really* sad that thys workout is over because I *never* look forward to a leg day.. Especially now that I'm getting othotics. My flat feet never bothered me until I knew they were supposed to. LOL

*R*

__________________
~~~Dumb Animal~~~

I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for ever...

6'4" @ 201. Finally got back to 500lb deadlift.

RaSP

Although I'm dreading leg day tomorrow, I'm going to hammer my calves. On Sunday, my wife said I shouldn't wear shorts since my legs "aren't my best asset". Ouch. Well, turns out she thinks my thighs are almost too big (thank you!), but then said that they make my calves look even smaller. Double Ouch.

So I'm a changed man. I'm going to grow some calves if it kills me! That was enough to guarantee that I never skip another set of calf raises.

*R*

__________________
~~~Dumb Animal~~~

I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for ever...

6'4" @ 201. Finally got back to 500lb deadlift.

GameDayDog

Dude, Your deadlyft weights are fuggin' rediculous.. If I was pulling that much weight, I'd do them in the front yard and charge people admission to watch... Shyt!!! ... You actually made me pull my calculator out and convert my stuff from kilograms to pounds, plus the bar & I'm at - 287 ... 100 pounds over my body weight... Hmm.. double would be - 152 kg's... fugg dat... I'll get there when I get there... No way I'm gonna jump from 115 to 152.. hahaha... Slowly but surely baby... Either way, I'm proud of myself since I had never did a deadlyft before May of thys year... *D ... You da man tho..

How are you loving thys routine??? Man, I thynk it's fuggin' awesome... today was my back day... How about whyle I was performing on stage, my forearm cramped up!!! hahaha... I know it's workout related cause I hadn't used my forearm bar today... I had to switch hands with the mic & keep rappin'...

I wonder if we can get Radical 1 to join us on thys program ... when he gets back from his vacation???

Peace..~G

__________________
I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered...

I want to be bigger than all the humans!!

"I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor

Goal - 200#'s
5/27/07 -
4/27/07 - 175#
3/27/07 - 167#

joed

Hey rasp, you wanna find out how to build some great calves? Check with dbfl. (Make it sound like an innocent question so she doesn't blush.)

RealFantasy