haha

more than dedication it is despiration when you see your body disintegrating in front of you thanks to one week of low cals, low protein, high fat and no meat lol..

i am very curious to see Cressey's program's outcome too :) i think it will work though...it looks damn sound IMO

Like Ross I am also interested to hear how Cressey's program works for you. Scales suck. Don't forget to eat and enjoy the military press. :biglaugh:

thanks widdoes :)

Goofy Workout 4

so...today was the third day in a row im working out...kinda tough on me...my lower body was sore as hell today..and so was my upper body. but i wanted to do something whole-body-ish because im not sure ill be able to hit the gym till sunday or monday....so, i decided to do DE work...squats, military press and pull-ups. then some ab work. kinda simple.

off topic: i roamed around downtown chicago on my own today....it was great fun. had a 12" sub sandwich for lunch :)

DE Squats @ ~50% of 1RM
- 145 lbs x 2 reps x 12 sets
145 lbs is probably a bit like 40% of my 1RM since i have no idea what my current 1RM is...but i have to say: it was hard as hell however, by set 10 speed was a lot better :)

DE Military Press @ 50% of 1RM
- 80 lbs x 3 reps x 8 sets
damn easy...should've taken 55-60%

Pull-ups
- 3 reps x 3 sets
this was hard....my back is so sore lol...

Good Mornings
- 45 lbs x 8 reps x 2 sets

Ab Machine
- 40 lbs x 10 reps x 2 sets
i should've done something more complex but i wanted to try this new machine :D

Enjoy Chicago. I miss the food..............

That's good that your speed got better by set 10.

It's amazing how much harder pullups are after military press...at least they are too me.

GM's are back in the mix, i thought you hated them!! LOL :) I love em.

BTW you are in Chicago right, can you go past the United Centre and give the statue of Michael Jordan a big kiss for me!!:biglaugh:

Hope you are enjoying yourself. :)

Widdoes: i like San Antonio food better, actually....kinda weird...

Eric: yeah im glad the 10th set onwards it was a lot faster too.....and yes, for me as well: doing pull-ups after militaries makes it a LOT harder...and at the same time, doing militaries after pull-ups makes militaries easier in terms of comfort but difficult in terms of heavier weights you know? thats why i usually do these 2 on separate days :)

Hopper: haahhaha...good one....but, im in new york now....would you like me to do anything special here? oh, and no, i don't like good mornings and they are NOT into the mix...i just did them to see if i could keep my back arched till what depth...

Goofy Workout 5

so i took yesterday off....im feeling good. muscle soreness has more or less gone....i flew to new york yesterday...im in south manhattan now :) i went to this gym called equinox today morning....got in a workout...

Lunges
- 35 lbs x 6 reps x 3 sets
i hunted around for a power cage but i couldnt find any....so i took some dumbbells and decided to do some lunges because i wanted to do some lower body work before i moved on to upper body stuff...

Romanian Deadlifts
- 185 lbs x 6 reps x 3 sets
i found this station where people were doing shrugs and stuff so i decided to do some RDLs....these were hard though....i don't think ive ever done 185 for multiple sets before...

Squats
- 255 lbs x 2 reps x 5 sets
- 185 lbs x 6 reps
you guys are probably wondering whats going on...why would i do squats AFTER everything? well....i completely overlooked this one area in the gym...and i presumed that this gym doesnt have power cages...well, after i finished doing lunges and rdl's, i walked around and guess what? right next to the million treadmills and other cardio-bunny-friendly equipment, i see 4 power cages lined up against the wall!!! so well, i decided to go in and do some squats...needless to say, these were hard.

Pull-ups
- 3 reps x 3 sets

Seated Cable Rows
- 100 lbs x 8 reps x 2 sets

Smith Machine Incline Bench Press
- 135 lbs x 20 reps x 2 sets
i cant believe i did this...i was so lazy i didn't want to do any dumbbell presses and since this machine was already set up, i decided to jump in lol...

I think the reason the militaries are more comfortable is becasue the pullups are a good acivator of the scapular stabilizers. You are hitting the lower traps, for instance, etc...so your shoulder complex is ready...but of course you're fatigued.

Strange place for squat racks.