Going to be a Freaky Summer starting with Swole/HGHPro

Totally, and it would be a dang good gym in Montreal if you got to run it. Signs on the wall, Max Effort grunting allowed and encouraged! If you don't have a towel to wipe up your sweat your sweat will be wiped up with you. If you are found sitting on equipment talking on the phone your membership will be revoked no questions asked.... Lifting chalk, broom and dust pan available at front desk upon request.
 
MrKleen73 said:
Totally, and it would be a dang good gym in Montreal if you got to run it. Signs on the wall, Max Effort grunting allowed and encouraged! If you don't have a towel to wipe up your sweat your sweat will be wiped up with you. If you are found sitting on equipment talking on the phone your membership will be revoked no questions asked.... Lifting chalk, broom and dust pan available at front desk upon request.
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A small tear welled up in my eye when I read about this lifting utopia you speak of; please open it and don't look back. I would move to a city just for this, no joke. I mean, I don't even have a deadlift area at my gym and get bad looks when I do them. If there is any chance of making this happen DW, you would be the perfect guy to make it the most popular gym in Montreal.
 
punthra said:
Glad to see your enjoying a little R & R. Is it as hot in Ontario as it is in BC right now???
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Was really up and down,hot when I got there and cooled down nicely...

Army Guy said:
Good news my friend!!! I think you would make a great gym bum.
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Yah cuz I'm very motivated :veryhappy:

MrKleen73 said:
Totally, and it would be a dang good gym in Montreal if you got to run it. Signs on the wall, Max Effort grunting allowed and encouraged! If you don't have a towel to wipe up your sweat your sweat will be wiped up with you. If you are found sitting on equipment talking on the phone your membership will be revoked no questions asked.... Lifting chalk, broom and dust pan available at front desk upon request.
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Um yah I would take the phone thing to the next level and have people leave them at the fuggin door. Don't forget the "No Whining sign"...

oufinny said:
A small tear welled up in my eye when I read about this lifting utopia you speak of; please open it and don't look back. I would move to a city just for this, no joke. I mean, I don't even have a deadlift area at my gym and get bad looks when I do them. If there is any chance of making this happen DW, you would be the perfect guy to make it the most popular gym in Montreal.
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Thanks ... this is my dream get some warehouse space in Griffintown build a loft overseeing my own personal house of pain/pleasure... A place where the only 4 letter word is CAN'T!!

pembroke3355 said:
I agree a little R & R was in order for you Doug.
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Yah just did some light weight cardio and a fug of a lot of walking....
 
Nice, but if you have it you must have chains and bands....
 
Back to full speed today, day 1 of month 3 of the Freak!!

Bench 3 warmup sets followed by 8-4-4 three sets

Same for Olympic curls...

Then Lateral raises 6-12-25 for 2 sets...

This is a 4 day routine, 4 pretty rough days though...

Joints are somewhat repaired but it's going to be a rough 4 weeks...
 
DreamWeaver said:
Back to full speed today, day 1 of month 3 of the Freak!!

Bench 3 warmup sets followed by 8-4-4 three sets

Same for Olympic curls...

Then Lateral raises 6-12-25 for 2 sets...

This is a 4 day routine, 4 pretty rough days though...

Joints are somewhat repaired but it's going to be a rough 4 weeks...
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Good job DW.
 
Nice work DW!
 
Glad to see your back in the swing of things.
 
pembroke3355 said:
Good job DW.
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MrKleen73 said:
Nice work DW!
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punthra said:
Glad to see your back in the swing of things.
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Thanks guys, yah I'm back and sore as ole fug!! lol Today I will be doing back squats for the first time in 2 years, I did some light work on my break and it still bothers the shoulder but I can't go forever without doing them. Front squats are great but they're just too hard on the knees to be doing all the time. I never thought I'd see the day where I was more comfortable doing front squats than back but that is in fact how it is... That won't last long though. Provided my knees hold out. Will be using a very wide stance...
 
Army Guy said:
go slow and easy my friend... I think that was your advice to me as well!!! lol
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Yah what's the saying "Physician heal thyself"....

I did go easy .... on my warmups but everything felt so light I went up to 250 for 4 sets of 10, now that's not a lot but considering my situation it was very satisfying.. Oh and 250 still did not feel heavy, so my legs are ok. I will be doing around 280 next week and will probably do sets of around 340 near the end so most of my strength will be back.

The knee was fine when I got warmed up, the shoulder is the only deterent. Just hard to keep the balance when one shoulder is weak and sore.

Did 4 X 10 on standing calf ...

The 6-12-25 rounds for peck deck and hammer curls were so exquisitely painfull, I love that kind of pain, embrace it and make it work for me!! I was dong the 25 reps on my last set trying to make it hurt as much as possible.. I wanted to cry out, I love Pain!! It's just when your that light you know it's good pain not injury. I relish it!! slow slow negatives... almost enough to give me wood...:shocked1:
 
Army Guy said:
Great job DW and 250 is great. Wish I could start there as well.
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I was a bit surprised as the weight just felt light, my legs have been keeping in shape with front squats and leg press though so I guess I should have expected decent numbers.
 
pembroke3355 said:
I agree 250 is very good.
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It's the one lift that will improve very quickly on this run, I will start at 270 on Monday and increase till it gets more challenging. My legs are not even sore... That's good cuz tonight it's Deadlifts!!

First lets go over last nights workout, I had excellent power...

supine grip pulldownds 8-4-4 killed it by doing 10-6-6 on the first set so I moved up 15 lbs and did 8-5-5 then 8-4-4, if I can get extra reps in I do it and move up if I think I can handle more wieght.

Close grip bench 8-6-6, 8-7-5, 8-4-4 good power

This is the easiest night as there are only 2 exercises 3 warmup sets then 8-4-4 3 times.

Wheel of death was a train wreck, always like this after a break.

30 minutes cardio, almost melted the fuggin gym has shyte ventilation and it was fuggin muggy and hard to breath, I was soaked with sweat when I was finished.
 
DreamWeaver said:
It's the one lift that will improve very quickly on this run, I will start at 270 on Monday and increase till it gets more challenging. My legs are not even sore... That's good cuz tonight it's Deadlifts!!

First lets go over last nights workout, I had excellent power...

supine grip pulldownds 8-4-4 killed it by doing 10-6-6 on the first set so I moved up 15 lbs and did 8-5-5 then 8-4-4, if I can get extra reps in I do it and move up if I think I can handle more wieght.

Close grip bench 8-6-6, 8-7-5, 8-4-4 good power

This is the easiest night as there are only 2 exercises 3 warmup sets then 8-4-4 3 times.

Wheel of death was a train wreck, always like this after a break.

30 minutes cardio, almost melted the fuggin gym has shyte ventilation and it was fuggin muggy and hard to breath, I was soaked with sweat when I was finished.
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I love being soaked with sweat at the end of a workout, but only if its because i was working hard and not because the environment was ****e muggy.
 
VolcomX311 said:
I love being soaked with sweat at the end of a workout, but only if its because i was working hard and not because the environment was ****e muggy.
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Was a combination of both, the mugginess makes it difficult to push hard though. My sets were good but by the time I got to wheel of death and cardio, I was more taxed than I normall would have been.
 
DreamWeaver said:
Was a combination of both, the mugginess makes it difficult to push hard though. My sets were good but by the time I got to wheel of death and cardio, I was more taxed than I normall would have been.
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What again, is the wheel O'death? Pardon me ignorance.
 
DreamWeaver said:
Ab wheel from a standing position, at first I could not even do 1 and my personal best is 10 good ones, 12 sloppy...
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Ah, from standing, yikes. I don't have the hamstring flexibility to even start the wheel (nor the core strength for my current weight I reckon).

What would you call it when you do that exercise from just the knees. Training Wheels 'O Death?
 
VolcomX311 said:
Ah, from standing, yikes. I don't have the hamstring flexibility to even start the wheel (nor the core strength for my current weight I reckon).

What would you call it when you do that exercise from just the knees. Training Wheels 'O Death?
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Yah good name... cuz that's where you have to start. I don't know what happened to my buddy's new invention the tortoise, he had to send the model back the manufacturer cuz the wheels weren't right. It's a turtle shaped apparatus with different grips and multiple wheels, moves every which way and it's supposed to be deadly but there a lot of exercises to work up to it.
 
Wow that sounds really cool DW, those squat numbers are nice for just getting started too. I feel so weak. Could be jumping to low carb and adding in more cardio.
 
MrKleen73 said:
Wow that sounds really cool DW, those squat numbers are nice for just getting started too. I feel so weak. Could be jumping to low carb and adding in more cardio.
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yah that combo will do it to you..

I have only the one carb meal but it's my preworkout so I am pretty strong right now. I do so much cardio, that I have just become very efficient.
 
Deadlifts last night 4 X 10, haven't done a lot of these lately but I thought I'd try 315 for 10 and I got it but on the second set I only got 7 so I took it down to 285 to finish. I was going too slow for high reps and my form was a bit shaky. I will become more efficient at this lift quickly. I am also hurting in a lot of areas that distract from my power. Oh and I am going completely raw.

Push Press 3 X 8-4-4 I was 8-6-6 on the first set and 8-6-5 then 8-5-5, I should be able to push this up next week but it's very tough after 4 sets of deads!!

Seated row 2X 6-12-25 got both sets buy was screaming through end of the second...

Decline tri ext 2X 6-12-25 first set was too heavy only got 18 on the last drop, took everything down 10 lbs but hit the wall on the first drop only got 9 and the second made 20. Remember I had a wicked tri session with the close grip bench last night. This routine is fuggin crazy.

30 minutes cardio...

Well I survived week one... fugging brutal though!!
 
you are a great inspiration here Doug! Makes me want to push all the more when I see these posts. In a month from now I think we will both be monsters!!
 
Nice workouts big man!!!
 
Army Guy said:
you are a great inspiration here Doug! Makes me want to push all the more when I see these posts. In a month from now I think we will both be monsters!!
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Thanks, I try to capture the feeling in my posts that I had in my workouts. Last night was a fuggin war!! When you start out with deads you know it's going to be a fight. Push press for a second exercise just adds to the mayhem.

punthra said:
Nice workouts big man!!!
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Thanks, yah they're really intense. The freak is mostly about survival, month 3 that is.
 
I've been pre-habbing my back with racks, to slowly work my way back down to the floor on DL's. Good stuff, Dubja, hitting 10 reps on deads is not one of my fortes.
 
VolcomX311 said:
I've been pre-habbing my back with racks, to slowly work my way back down to the floor on DL's. Good stuff, Dubja, hitting 10 reps on deads is not one of my fortes.
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Nobody likes 10 rep deads... that's why I have to do them though.

I have tried racks and my arms are long so I don't get enough out of them.

I am thinking of using a belt though...
 
DreamWeaver said:
Nobody likes 10 rep deads... that's why I have to do them though.

I have tried racks and my arms are long so I don't get enough out of them.

I am thinking of using a belt though...
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I started off with a belt and wraps, then ditched the belt and wraps and now I'm back on the belt and wraps. My re-occurring back strains have become more and more frequent (from a slip disk a few years back; L3), and ever since my knee joints have taken a plunge, I said screw it. I'll wear football pads to the gym if I have to.

I went Full Monty and upgraded my BB.com Shiek belt, to Inzer's top of the line.

Invalid Link Removed

It feels like compressed beef jerky, I really like it.
 
and for the very first time in my life, I'm taking Joint Supps out of necessity, currently on Animal Flex. Oi.....
 
VolcomX311 said:
I started off with a belt and wraps, then ditched the belt and wraps and now I'm back on the belt and wraps. My re-occurring back strains have become more and more frequent (from a slip disk a few years back; L3), and ever since my knee joints have taken a plunge, I said screw it. I'll wear football pads to the gym if I have to.

I went Full Monty and upgraded my BB.com Shiek belt, to Inzer's top of the line.

Invalid Link Removed

It feels like compressed beef jerky, I really like it.
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I have an Inzer very similar to that one, just don't know if it still fits as my waist is much smaller. Hey that is my belt lol

VolcomX311 said:
and for the very first time in my life, I'm taking Joint Supps out of necessity, currently on Animal Flex. Oi.....
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Yah I am on Cissus and Glucosamine/Chondroitin/MSM... It's a lot better than it was but still having issues as I have not slowed down much.
 
DreamWeaver said:
I may go and get some elbow wraps as well...
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I have the INZER three strap, knee wraps. My shoulders and elbows are my last frontiers of healthy joints.

I wished those wraps would just come in solid black, instead of that candy cane, black & red set up.
 
VolcomX311 said:
I have the INZER three strap, knee wraps. My shoulders and elbows are my last frontiers of healthy joints.

I wished those wraps would just come in solid black, instead of that candy cane, black & red set up.
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Yah I have the knew wraps already, never had to use them, come to think of it I have never used my belt either... My knees seem to be getting a bit better. The belt would be fore deads only...
 
VolcomX311 said:
I went Full Monty and upgraded my BB.com Shiek belt, to Inzer's top of the line.

Invalid Link Removed

It feels like compressed beef jerky, I really like it.
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How do you like the lever-belt Volcom? I have a blue Inzer power belt but with the double prong buckle.
I wished I had ordered the lever one myself. It looks like it would be easier to cinch it up really tight.
 
thundergod said:
How do you like the lever-belt Volcom? I have a blue Inzer power belt but with the double prong buckle.
I wished I had ordered the lever one myself. It looks like it would be easier to cinch it up really tight.
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Yah it is, just adjusted mine and ready to go. Had it for 2 years and never used it. For deads only...
 
DreamWeaver said:
I have an Inzer very similar to that one, just don't know if it still fits as my waist is much smaller. Hey that is my belt lol

Yah I am on Cissus and Glucosamine/Chondroitin/MSM... It's a lot better than it was but still having issues as I have not slowed down much.
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Got a drill? I drilled mine out a power lifter who was heavier than me gave me one and it didn't fit. I drilled 2 new holes into it, it did not ever fray. I used it for a couple more years before having a stupid moment and leaving it at the gym...
DreamWeaver said:
I may go and get some elbow wraps as well...
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Yes definitely.
VolcomX311 said:
I have the INZER three strap, knee wraps. My shoulders and elbows are my last frontiers of healthy joints.

I wished those wraps would just come in solid black, instead of that candy cane, black & red set up.
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But you look so tasty in them. LOL
DreamWeaver said:
Yah I have the knew wraps already, never had to use them, come to think of it I have never used my belt either... My knees seem to be getting a bit better. The belt would be fore deads only...
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I am now to the point I am using protection as a pre-emptive strike against injuries. I know my lifting intensity even if on low weights and I am coming to the conclusion other than becoming a different person I need to just start using some protection. Not going to wait anymore for an injury then try to heal it I am finding that just isn't the way to go. My motivation can only stay up so long during injuries then it drops and my physique pays the price. After 4 months on the back burner this period I was frustrated. Everything just felt like I was working to slow my regression instead of maintaining or improving. I have good knees but I am using my Tommy Konos every time I work legs and as soon as I can I will have my APT elbow wraps. For my back though I am reluctant to use the belt. I will get one anyway and use for heavier lifts of latter sets of high reps where form tends to loosen a bit but that is it.
 
thundergod said:
How do you like the lever-belt Volcom? I have a blue Inzer power belt but with the double prong buckle.
I wished I had ordered the lever one myself. It looks like it would be easier to cinch it up really tight.
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I loved the one I had before. Much easier to cinch up tight and even better much easier to loosen after a hard set. Pop the lever, and AHHHHHHH.
 
MrKleen73 said:
Got a drill? I drilled mine out a power lifter who was heavier than me gave me one and it didn't fit. I drilled 2 new holes into it, it did not ever fray. I used it for a couple more years before having a stupid moment and leaving it at the gym...

Yes definitely.

But you look so tasty in them. LOL

I am now to the point I am using protection as a pre-emptive strike against injuries. I know my lifting intensity even if on low weights and I am coming to the conclusion other than becoming a different person I need to just start using some protection. Not going to wait anymore for an injury then try to heal it I am finding that just isn't the way to go. My motivation can only stay up so long during injuries then it drops and my physique pays the price. After 4 months on the back burner this period I was frustrated. Everything just felt like I was working to slow my regression instead of maintaining or improving. I have good knees but I am using my Tommy Konos every time I work legs and as soon as I can I will have my APT elbow wraps. For my back though I am reluctant to use the belt. I will get one anyway and use for heavier lifts of latter sets of high reps where form tends to loosen a bit but that is it.
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You make a damn find case there...
 
thundergod said:
How do you like the lever-belt Volcom? I have a blue Inzer power belt but with the double prong buckle.
I wished I had ordered the lever one myself. It looks like it would be easier to cinch it up really tight.
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Love it. The lever feels like a commercial freezer lever, it's actually really heavy and sturdy. It makes it easier to get in & out of or to release between sets. I really like it.
 
VolcomX311 said:
Love it. The lever feels like a commercial freezer lever, it's actually really heavy and sturdy. It makes it easier to get in & out of or to release between sets. I really like it.
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I did say I was only going to use it for deads but will take it for a test drive on squats tonight. Guess I'll use knee wraps too, in light of Kleens post.

I still need to pick up some elbow wraps...
 
Yesterday went quite well ...

Bench 8-4-4 X 3 turned into 8-6-6, 8,6,5 and 8,4,4 so no increase in weight due to this fuggin shoulder but some extra reps..

Up 10 lbs on obar curls for 8-4-4 X 3 even when 8-5-5 for the first 2 sets but the third was a fuggin battle

Side lateral raise 6-12-25 X 2 got the first set but only made 21 on the last drop of the second and that was with rest pauses, ouch!

I am thoroughly trashed today. One thing is odd about this routine is that I am getting more action on the rear delts then I ever remember from side lateral raise. I mean they're really sore today and the same thing last week. It may be that my chest and front delts are pre-exhausted from bench causing me to put more preasure on my rear delts. Anywho the effect is most welcome as my rear delts can use a pounding.
 
DreamWeaver said:
I am thoroughly trashed today. One thing is odd about this routine is that I am getting more action on the rear delts then I ever remember from side lateral raise. I mean they're really sore today and the same thing last week. It may be that my chest and front delts are pre-exhausted from bench causing me to put more preasure on my rear delts. Anywho the effect is most welcome as my rear delts can use a pounding.
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THIS!!! It has happened to me as well. helped build up the rear delts though!!! :bigok:
 
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