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    Good look'n workout. how long does a workout usually take you.

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    It depends, I try to be out of the gym in and hour and a half, but only an hour of that is lifting really. I also like to warm up slow and stretch slow. I can only rest 100 seconds between the 10 set exercises, but I don't rest at all for the support ones. There's just no need to.

    When bulking I get really lazy though. Sometimes I'll rest up to 3 minutes between sets. Lol
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    Gettn stong Merger! Youre endurance should go up a lot on this combo! I can vouch for that!
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    •   
       

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    I hope so. I want some Forrest Gump like endurance.
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    ypu
  6. Senior Member
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    Enlightening.
  7. Senior Member
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    Workout #6: BJJ 3/5/09


    Today was the official move of my school. I went to the new gym, beautiful new mats nice and soft. Man. Anyway, we went over some pretty basic ways of controlling someone's back. Today's highlights were the sparring. I rolled with some pretty big older dude. I am working on my timing and pacing and didn't do all that well. I was never submitted nor was I close to being submitted, but I didn't get as many positions as I'd like to have.

    Next I rolled with my instructor. Had some good runs, I made one really silly ass mistake and he ten finger guillotined me. However, other than that I was defending pretty well. At one point I was reeeeeaaaaaaaaaaallly close to getting a guillotine on him (from my perspective at least) but he managed to get out of it. I pulled full guard and had both hands in, but he elevated me and powered his way out of it with good technique. I'm sure he wasn't sweating it, but it was a very big deal for me to be this close to a submission.

    Next I rolled with another dude I never met. He was very very lean and very very muscular. I owned him. It felt good and did give me an ego boost. While I know that BJJ is not about strength/power/size it still FEELS good to make a man much bigger than you submit to you. Indeed. Again my cardio is not up to par.

    Increased Strength
    N/A
    Increased O2 Utilization and ATP
    Yes, very much so. Although I was really dehydrated.
    Improved Recovery Times Between Sets
    N/A
    Vastly Increased Muscular Endurance
    N/A
    Increased Pump
    N/A
    Mood Enhancement
    Somewhat.
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    Quote Originally Posted by Bigoodude View Post
    ypu
    huh?


    Sounds like a good time Merge (no homo)
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    Oh yeah. Lol
  10. Senior Member
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    Workout #7: Weights 3/6/09


    Front Squat (Heels Elevated)
    95x5
    95x5
    95x5
    95x5
    95x5
    95x5
    95x5
    95x5
    95x5
    95x5


    Leg Curls (Feet Inward)
    60x5
    60x5
    60x5
    60x5
    60x5
    60x5
    60x5
    60x5
    60x5
    60x5


    Increased Strength
    Yes.
    Increased O2 Utilization and ATP
    Too easy of a workout to gauge.
    Improved Recovery Times Between Sets
    Yes
    Vastly Increased Muscular Endurance
    Yes
    Increased Pump
    No
    Mood Enhancement
    Not really. I'm ****ing pissed off actually.

    1. My front squat "ten rep max" is ***** ass weight.
    2. I could not do my farmer's walks because my homo gym regards racket ball tournaments as priority.
    3. I feel like I didn't even workout.

    Blah.
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    Aren't Front Squats a B****? Harder to keep form than a back squat, but easier to perfect the form. My front squat sucked until I really focused on them for a while, and even now, mine is still not particularly impressive...
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    Yeah, I can't even do front squats. :/ they are too hard.
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    Quote Originally Posted by Resolve View Post
    Aren't Front Squats a B****? Harder to keep form than a back squat, but easier to perfect the form. My front squat sucked until I really focused on them for a while, and even now, mine is still not particularly impressive...
    Not to sound cocky, but I know I can move much more weight than I did. However, I can't prop them on my shoulders because the bar rolls off. And, holding them up like a power clean really hurts my wrists (wah wah, I know). What are the benefits of these anyway? It's a flippin idiotic exercise!
  14. Senior Member
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    Workout #8: Fasted Cardio 3/7/09


    I woke up at 6 am just to pop in the pills then went back to sleep for another two hours. If that isn't dedication, I don't know what is. It was well worth it though.

    We did 10 hundred meter sprints around a track (walked the turns).

    Then we did some bleacher work, two sets of double leg hops (skipping a step each one) followed by one last set of just running up and down the stairs.

    Increased Strength
    N/A
    Increased O2 Utilization and ATP
    Dramatic O2 utilization.
    Improved Recovery Times Between Sets
    N/A
    Vastly Increased Muscular Endurance
    N/A
    Increased Pump
    Actually, yes my quads were pumped after the double leg hops.
    Mood Enhancement
    Yeah, cloud nine status.
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    Quote Originally Posted by Emerge View Post
    Not to sound cocky, but I know I can move much more weight than I did. However, I can't prop them on my shoulders because the bar rolls off. And, holding them up like a power clean really hurts my wrists (wah wah, I know). What are the benefits of these anyway? It's a flippin idiotic exercise!
    If the bar rolls off your shoulders with arms-crossed, you're leaning forward. I can't do them olympic style either, because of old hand injuries.

    When first beginning with front squats, they don't feel like they're doing much because you have to use a light load just to be able to keep form. As you get the form down, you'll be able to handle more weight.

    When you are able to handle enough weight (and it'll still be a lot less than your back squat), it's the ultimate quad movement. That's the benefit of them: better quad activation than just about any other movement - especially if you elevate your heels.
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  16. Board Supporter
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    Lookn good merge! Dont get discouraged man..youre doing great!
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  17. New Member
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    I LOVE FRONT SQUATS! really good exercise that makes you focus on your form, and hits the quads like crazy! Lookin good emerge!
  18. Senior Member
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    You guys have convinced me to stop whining and just learn how to do them.
  19. Senior Member
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    Yeah I didn't like front squats when I first started using them, because of light weight and form, but have grown to like them now. I can definately feel the difference in the quads.
  20. Senior Member
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    Workout #9: Weights 3/9/09


    Zottmann Curls (Seated)
    35x5
    35x5
    35x5
    35x5
    35x5
    35x5
    35x5
    35x5
    35x5
    35x5


    Close Grip Bench
    145x5
    145x5
    145x5
    145x5
    145x5
    145x5
    145x5
    145x5
    145x5
    145x4


    Increased Strength
    Yes. I finished all of my zottmann curls without failing to hit 5 reps. I also had to increase the weight on the bench because I knew I would not fail with 135.
    Increased O2 Utilization and ATP
    Yes, slightly obvious in the bench exercise.
    Improved Recovery Times Between Sets
    Yes, dropped 10 seconds off both exercises.
    Vastly Increased Muscular Endurance
    Yes as you can see by my inability to hit failure.
    Increased Pump
    Not so much.
    Mood Enhancement
    Feeling pretty good. I just gave my 30 days notice to my manager and will be moving in on April 4th to my new apartment with my girl and our friend to save money on rent. I hope we will all live happily together.

    Also, I'm weighing in at 167 guys. I only have 3-4 more pounds to go to reach my ideal weight for the tournament. I am pretty ecstatic. The abs are starting to come in from farther out in the sides and stomach is getting flatter. I actually caught two girls peeping a couple times today. Heh. Good stuff!
  21. Senior Member
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    [nomedia="http://www.youtube.com/watch?v=OY0536g_6Wc"]YouTube - Marilyn Manson - The Beautiful People: Version 1[/nomedia]

    Strange dude, but cool song.
  22. Board Supporter
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    Killn it man! You likn the zottman curls?
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  23. Senior Member
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    I do, but I struggle with form on the way down. It is kind of hard to keep my elbows in and flaring them out is almost done by nature. I have to concentrate more, but they are sexy indeed.
  24. Board Supporter
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    Im thinkin about doing them at the end of my bi workout next time. Is this a new exercise for you? Or have you been doing them and I havent noticed?
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  25. Senior Member
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    What are zottman curls e? I'll just look them up...
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    Quote Originally Posted by metroba View Post
    Im thinkin about doing them at the end of my bi workout next time. Is this a new exercise for you? Or have you been doing them and I havent noticed?
    New to me.
  27. Senior Member
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    Quote Originally Posted by jdg487 View Post
    What are zottman curls e? I'll just look them up...
    It's a normal DB curl for the first half of the movement. The second half of the movement you rotate your wrists before descending so it looks like a reverse curl.
  28. Elite Member
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    Dude I haven't listened to Manson in forever. Thanks for the nostalgia!
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
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    Quote Originally Posted by Emerge View Post
    It's a normal DB curl for the first half of the movement. The second half of the movement you rotate your wrists before descending so it looks like a reverse curl.
    I've never liked them really - just don't hit any single part of the hard enough in my opinion. But, they are simpler than doing both DB Curls and Reverse Curls...
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  30. Senior Member
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    I haven't formulated my opinion yet. I guess we'll see at the end of this run.
  31. Senior Member
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    Sounds like your progressing nicely. Good luck on the move and the new roommates.
  32. MST Reppin Hard!
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    In homie....sorry for the delay!
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  33. Senior Member
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    Workout #10: BJJ 3/10/09


    We worked on open guard drills the whole time. Nothing much to note, I passed guards for the most part and only got my guard passed once. I did pull off a couple of triangles and omoplatas. It seems those will be my signature moves as I progress in BJJ.

    Increased Strength
    N/A
    Increased O2 Utilization and ATP
    Yes
    Improved Recovery Times Between Sets
    N/A
    Vastly Increased Muscular Endurance
    N/A
    Increased Pump
    N/A
    Mood Enhancement
    Yes
  34. Senior Member
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    Workout #11: Weights 3/11/09


    Incline Bench Press
    170x4
    170x4
    165x4
    165x4
    165x3+1
    165x3
    165x3
    165x3
    165x2
    165x1+1


    Pull Ups
    +10x4
    +10x4
    +10x4
    +10x4
    +10x4
    +10x4
    +10x4
    +10x4
    +10x4
    +10x4


    Increased Strength
    Not so much today. I felt weak and had to bring down the weight on bench.
    Increased O2 Utilization and ATP
    Yes, however easy workout.
    Improved Recovery Times Between Sets
    Not on the bench, but yes on the pull ups.
    Vastly Increased Muscular Endurance
    Bench was a no and pull ups was a yes.
    Increased Pump
    Not so much.
    Mood Enhancement
    Feeling pretty good.

    Lats are really starting to pop out now that my waist is slimmer. Starting to look much more vascular.
  35. Senior Member
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    Workout #12: BJJ 3/12/09


    We worked on closed guard drills the whole time. I got there late so I only got two partners to work with. Again, I hit some triangles and omoplatas, I did surprisingly well against another blue who is much stronger and heavier than me. I usually don't do well with bigger dudes. So that was a plus. Since I was late, I stayed longer to work some stuff with my soon to be roommate. We worked on jumping into guard (because we both are not confident in our take downs) for the tournament. We also worked triangle and omoplata escapes. My reaction times are seeming to get faster and faster. A very good thing.

    Increased Strength
    N/A
    Increased O2 Utilization and ATP
    Yes, not once was I even slightly out of breath.
    Improved Recovery Times Between Sets
    N/A
    Vastly Increased Muscular Endurance
    N/A
    Increased Pump
    N/A
    Mood Enhancement
    Yes, very very relaxed.
  36. Board Supporter
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    Quote Originally Posted by Emerge View Post
    words
    Glad to here things are goin well man! Leanin out and gettn vascular is teh funz!

    edit: Stay sexy man!
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  37. Senior Member
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    Thanks Met.

    I just bought 11.5 pounds of boneless/skinless chicken breast. w00t w00t

    Supplement Update:


    Fish Oil is going up from 8 grams to 15 grams. 5 grams with three meals. Knees feeling a little funky, and since I don't have money for osteosport, this'll have to do,.
  38. Board Supporter
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    Interested too see what upping the fishies will do
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    Love stocking up on the chicken breast!
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  40. Senior Member
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    Oh yeah. I wish I could stock up on carne asada.
  

  
 

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