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10-Dec-03, 06:52 AM
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#181
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Tried a new thing this past Friday. Felt like I didn't get quite enough leg work from my deadlifts so I decided to alternate the deads with front squats. That was one sweaty session. 5 sets of 5 of each and I was drowning in sweat. The weights were fairly low (155 lbs for the front squats and 225 lbs for the deads) but I sure got sore.
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15-Dec-03, 06:38 AM
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#182
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Today was a truly sucky day in the gym. I was up too late Saturday having a house-warming party (just moved to a new apartment) and then I spent all day yesterday cleaning out the old apartment. Basically I was worn down. And then I couldn't sleep. Good thing the body doesn't really need that much sleep in the short run. I dropped my reps by one on power cleans (sets of 2 instead of 3 reps) and was able to make it through a decent workout.
Been getting pretty lean lately. Doing the alternating sets with limited rest times (still 60 seconds) means I burn a lot of calories in a fairly short period of time and then I add some cardio after my weight session so I stoke my metabolism for the better part of the day. Works like a charm. Could be time to update and take a few pics of this condition. |
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15-Dec-03, 08:44 AM
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#183
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[ exSiteMgr ]
Join Date: Jul 2002
Location: lunar equator
Age: 56
Posts: 10,773
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I'll be looking forward to seeing those pics. Glad to see you posting again ebon00. I've missed your quality input. :thumbup:
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15-Dec-03, 11:31 AM
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#184
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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Yea I'd like to see those new pics too ebon!
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17-Dec-03, 06:18 AM
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#185
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Registered User
Join Date: Jan 2003
Posts: 1,679
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So, here is a new pic. I've gotten a new place with my girlfriend so the old pics that I've posted aren't really comparable to this one because of the very different lighting here. (In other words, the light here sucks.) Still, this pic looks OK I guess. There's no flex whatsoever and as you can see I'm about as white as they come.  But this is where I'm at now. I was a bit suprised with how my arms look considering I total 4 sets for biceps and triceps in my weekly routine.
Let the bashing begin... |
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17-Dec-03, 11:44 AM
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#186
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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Lookin really lean there ebon, nice job. What kind of things are you eating during the day? I don't assume you are still doing the ABCDE-ish thing you were doing? Anyways good work, looking great.
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17-Dec-03, 04:54 PM
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#187
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Registered User
Join Date: Jun 2003
Age: 38
Posts: 1,009
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ebon00: Curious, do you know of a good source where I can learn about O-lifts as opposed to MAX-OT lifting? I'd like to make some changes in my routine for the good of strength and endurance as opposed to size building. As such, I'd like to add something like snatches and pulls, but I don't want to do it wrong. Thanks in advance.
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21-Dec-03, 08:38 AM
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#188
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Quote:
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Originally Posted by abarlament
Lookin really lean there ebon, nice job. What kind of things are you eating during the day? I don't assume you are still doing the ABCDE-ish thing you were doing? Anyways good work, looking great.
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No, the ABCDE-type thing I did was thrown out when I started working long hours in the studio. These days I eat roughly the same thing every day and it's nothing revolutionary. Just decent food every 2-3 hours. I think the fact that I've been consistent in my cardio is the most significant factor this time around (I was a bit lax this spring since my knee was acting up on me). |
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21-Dec-03, 08:39 AM
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#189
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Quote:
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Originally Posted by stencil
ebon00: Curious, do you know of a good source where I can learn about O-lifts as opposed to MAX-OT lifting?
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Can't think of one off the top of my head but I'll see if I can find anything. Reading some of Bill Starr's old articles in IronMan might be a good start. He's devoted full columns to the clean and snatch not too long ago (in the last 3 years or so). If I find the actual issues I'll post where you can find them. |
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21-Dec-03, 12:28 PM
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#190
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Registered User
Join Date: Jun 2003
Posts: 692
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Looking great ebon :thumbup: . Glad to see you around again. Good luck in your new apartment  . |
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29-Dec-03, 08:52 AM
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#191
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Registered User
Join Date: Jan 2003
Posts: 1,679
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It truly sucks that the gym closes a few days every year. They always seem to be on days when I was supposed to be in the gym. I couldn't get to the gym Thursday because it was Christmas Day (I would have trained if I could) so I had to double up on Friday. Did some clean and jerk combos which were killer. Had me breathing harder than in a long time. Alternated them with weighted crunches which was fun.
Today, Monday, I was pretty beat after the weekend. Haven't been sleeping well lately so my speed/power wasn't really there. Managed a few good sets of power cleans nevertheless. The rest of the workout was "uneventful". |
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05-Jan-04, 09:23 AM
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#192
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Registered User
Join Date: Jan 2003
Posts: 1,679
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A week of change is upon me. Been getting a little worn down from my training so this week is moderate weight/reps and designated a hypertrophy week just to do something different. Didn't start out very well though. Was at the gym at 6:30 AM as usual but I only got about 2 hours of sleep last night. Managed a decent workout based on POF never the less.
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05-Jan-04, 03:29 PM
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#193
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Registered User
Join Date: Jun 2003
Age: 20
Posts: 5,301
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Hey ebon, i never realized how much information you have in here. I am at school right now so i can't look through all of it but i will when i get home later. A few questions...
did you gain a lot of mass / strength from this routine?
did you encorporate other lifts that are not olympic?
I am planning on starting an olympic routine soon as well so i will post it when i design it, i will have regular lifts in it as well.
I will look later, but for now, what kind of a split did you have most of the days?
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07-Jan-04, 08:15 AM
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#194
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Quote:
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Originally Posted by DaRkAnGel
did you gain a lot of mass / strength from this routine?
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A lot? No. But I'm not a mass kind of guy. As I've said a number of times on this board (and probably half a million times in this thread) I'm after functional hypertrophy. If I can't use it, what's the use? So I'm not gaining and large amounts of mass because I'd rather work on my technique on the fast lifts and be in this game for a loooong time.
And there's not just one routine in here. Although I kind of bowed out of here a few months ago (got bored) there are roughly 4 different routines that I dabbled in over the course of the past year. A little fine-tuning here, some new movements there. The basis for all my liftingt for the past 6 months has been a core of Olympic lifts and their variants though. Results right now can be seen in the pic on the previous page.
Quote:
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Originally Posted by DaRkAnGel
did you encorporate other lifts that are not olympic?
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Plenty. Man does not live off speed alone. Plus, even though I'm not big on direct arm work and I'm not really a fan of the bench press (what's functional about lying on your back...?) I do work a bunch of "non-Olympic" exercises to keep a well-rounded program. But I make sure that all of my exercises are tough, free- weight exercises. That's why I'm currently working in the clean and jerk combo into my program. That's about the hardest exercise combo known to man (exception would be the Bear) and it'll leave you panting on the floor if you keep the intensity high. |
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08-Jan-04, 08:47 AM
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#195
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Today was leg day and things are not looking good. I've always gotten very sore from stretch-position exercises and especially so for legs. Well, today I did sissy squats for the first time in at least 8 months and I was sore within 2 hours of leaving the gym. I do not look forward to Saturday...  |
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