3x8 - CHEST and BACK
07-25-22 01:31 PM - Post#920659    

Chest and Back: 24 sets ~ 38 mins

I wanted some extra pump today so I went for 12 sets of chest and 12 sets of back. Didnt really get the pump I wanted but the volume felt enough so I didnt wanna push further. What I can say about 24 sets of chest and back is that it takes much less out of me compared to 30 sets of Full Body workout! I exited the GYM today nice and fresh! Felt a bit weird and I was convincing myself that this was more than enough and that I shouldnt rely on my emotions too much.

I so wanna do some lower body tomorrow, if I feel very fresh I'll do it.

DIPS
3x8 - assisted 30 lbs
(45 sec)

Pec Dec
3x8 - 55 lbs
(45 sec)

Weighted Pushups
3x8 - 22 lbs weightvest
(45 sec)

Machine Incline Chest Press
3x8 - 132 lbs
(45 sec)

Lat Pulldowns
3x8 - 145 lbs
(45 sec)

Machine Rows
3x8 - 66 lbs
(45 sec)

V-BAR Lat Pulldowns
3x8 - 120 lbs
(45 sec)

V-BAR Cable Rows
3x8 - 80 lbs
(45 sec)

_________________________ _______________________

• GYM bike = 7 minutes, increasing wattage every minute - max watt at the end 160 and max HR 155! easy to moderate
• barhang 2 sets
• stretch 5 mins

IronOnline = best

3x8 - Shoulders and Biceps
07-27-22 06:24 AM - Post#920709    

Shoulders and Biceps: 24 sets ~ 40 mins

Once again, whata difference between doing a split versus Full Body! Man, them Full Body workouts drain you so much more. Now I realize that Full Bodys must have at least 2 days of rest inbetween sessions if you exert yourself even moderately hard! You wanna do Full Bodys? Then after every session of Full Body you must leave the GYM very fresh, fresher than when you entered the GYM! In that case most likely you can do Full Body 3x per week, otherwise at least 2 days of rest inbetween Full Body sessions!

Todays shoulder and biceps session was really nice! I should though increase weight in shoulderpresses when I start my workout with them. Got quite a lot more power in shoulders if I dont do dips or chestpress before shoulderpresses. The pump in my shoulders and biceps was something that I usually dont get when I do Full Body or Upper/Lower split style. Thats actually something that is a very negative thing with Full Body and Upper Body workouts... or maybe I need to do much more volume when doing such splits... But in that case I would overtrain fast. I gotta say I liked todays pump and also focusing so much on just 2 muscles, I feel that I have quite much better focus when I do split like this (chest/back and shoulders/biceps) vs Full Body... reason being... I dont know.. Full Body just drains you and is so requiering compared to splits. Interesting.

DB Shoulder Press - full depth
3x8 - 45 lbs
(45 sec)

DB Lateral Raise
3x8 - 13 lbs
(45 sec)

Arnold Shoulderpress in Machine
3x8 - 55 lbs
(45 sec)

Lateral Raise in Machine
3x8 - 33 lbs
(45 sec)

Dumbbell Curls
3x8 - 35 lbs
(45 sec)

Drag BB Curls
3x8 - 45 lbs
(45 sec)

Concentration Curls
3x8 - 22 lbs
(45 sec)

Machine Squeeze Curls
3x8 - 45 lbs
(45 sec)

_________________________ _______________________

• got on the GYM bike and did 8 minutes with max watt at the end 210 and max HR 156! slightly hard
• barhang 4 sets
• stretch 10 mins

IronOnline = best

Re: nope...
07-27-22 08:46 PM - Post#920741    

• Gunvald Said:

It goes hand in hand. The prebiotic fibre feeds the microbiome that influences many processes in the body. Fibre is the king and all carbs are not equal.

Aut viam inveniam aut faciam.

Push day
07-30-22 03:57 AM - Post#920791    

Chest and Shoulders: 22 sets - 38 mins

Time to have some fun with push-legs-pull training. I dont think I ever did this split.

Felt really good and I left the GYM fresh. Rest between sets is about 60 sec. Gotta good pump... and focus on every exercise was better than my usual focus that I have when I do Full Body training. Did not push to fail anywhere but was maybe 2 reps from it on shoulderpresses and maybe 2 on fulcrum pushups... the rest of exercises I didnt push that hard. Gotta say that fulcrum pushup is one of the best exercises ever... just gotta be careful not to go to deep and mess up shoulders! Tomorrow is leg day and I will take it very easy to begin with. Weird feeling sitting here and feeling all fresh after a GYM session... lol... I guess this is how its supposed to be most of the time..I'll try to be smart and stimulate... not annihilate...

DB Shoulder Press - full depth
35 lbs x 20
45 lbs x 10
45 lbs x 8
45 lbs x 6

DB Lateral Raise
13 lbs x 12, 12, 12, 12

Rear Delts in Machine
22 lbs x 15, 15

Seated Incline Chestpress
90 lbs x 20
132 lbs x 10
132 lbs x 8
132 lbs x 6

Decline Pec Deck
77 lbs x 10, 10, 10, 10

Fulcrum Pushups
BW x 6, 6, 6, 6

_________________________ ____________

• 20 minutes cardio
• 8 minutes GYM bike emulating ECG stresstest - 180 watt reached and 167 BPM - slightly hard - a lot left in the tank
• climbed 160 stairs

IronOnline = best

Leg day
07-31-22 03:23 AM - Post#920806    

Quads and Hams 15 sets - 24 min

And so I slowly start with leg training again... Lets just hope my knee wont be messing. To be sure that wont happen I am stretching Pete Egoscue style/method (best in the world by far, nothing beats it, pure magic) every day. Started yesterday with 15 minutes, will continue 15 minutes per day for a few days and then increase. Stretches = static back, supine groin stretch right leg, left leg, airwallsquat - rolled towel used under my lowerback for the whole session that is done on the floor.

What can I say about todays leg session? WEll, way too easy, pure cruise, but I must start slowly. Luckily legs and calves (I dont even train calves anymore) are my best musclegroups by far and not much is needed to be done for good results. Thats just great.. because I dont wanna waste my CNS on legs too much anyway. Next session is tomorrow and it will be PULL day.

Leg Press
132 lbs x 10, 10, 10, 10

Leg Extensions
66 lbs x 10, 10, 10

Lunges
BW x 8, 8, 8

Leg Curl
66 lbs x 10, 10, 10, 10, 10

_________________________ ____________

225 watt and 163 BPM
started my workout today by first doing the 10 minutes bike test! Had so much more power and cardiovascular capacity because I was fully fresh and not used up from lifting weights first. It was so nice to see 225 watt reached and only 163 BPM

• 10 minutes GYM bike emulating ECG stresstest - 225 watt and 163 BPM reached at the end - moderately hard
• walked up 250 stairs

IronOnline = best

Pull day
08-01-22 03:55 AM - Post#920816    

Back and Biceps: 20 sets - 35 mins

3 days in a row of exercise and I dont feel wornout, interesting. I am doing PUSH-LEG-PULL split with 3 days on and 1 day off (maybe 2 if needed). I do not redline / push as before or I would be owned very fast. Gotta say this is weird kind of style of training, haha, I am exiting the GYM fresh, I do feel that I worked out but its far from the feeling that I usually have after a workout. I dont know what to say... this is the way to train for a natural according to so many people and experts. But bro, am I missing the feeling of doing it properly. I dont know how this will end

Latpulldowns
110 lbs x 15
132 lbs x 12
132 lbs x 12
132 lbs x 9
132 lbs x 8

Pendlay Barbell Rows
90 lbs x 10, 10, 10, 8, 7

TrapBar Deadlifts
150 lbs x 10
180 lbs x 10

Dumbbell Curls
35 lbs x 10
35 lbs x 10
35 lbs x 8
35 lbs x 8

Concentration Curls
22 lbs x 10, 10, 10, 8

_________________________ ____________

• 20 minutes cardio

IronOnline = best

08-01-22 07:12 PM - Post#920832    

You are doing it properly, only a bit differently. All experiences count.

Aut viam inveniam aut faciam.

the shadow wants it...
08-03-22 05:41 AM - Post#920866    

• pink.pixie Said:

Just came from the GYM and complained to my wife how weird this is

How can people exercise like this! I just came home and I dont feel like I exerted much, if anything at all. Also, doing a split like a 3 day split that I am doing now is so easy compared to FULL BODY or even UPPER BODY highvolume blast. Like, 30 sets of Full Body Gironda styled 6x6 done in like... 25-30 minutes... or a 3x8 Upper Body 30 sets done in 30 ish minutes... Whata difference! You just feel you worked out properly.

I am laughing at this push-pull-legs split but I know I shouldnt because (objectively) its a very good split.

I should stick with this push-pull-legs-rest-rest split... I am no longer annihilating, I am stimulating, I feel recovered all the time now, I leave the GYM fresh, I dont redline anymore..

The thing is, my inner beast (shadow) is not satisfied enough. Maybe I should keep on studying more of Carl Jung and find ways to integrate my inner beast or shadow much better in my everyday life. I'm letting it rule me too much.

IronOnline = best

Push day
08-03-22 05:50 AM - Post#920867    

Chest and Shoulders: 24 sets - 42 mins

Funny people in the GYM today... one of them was a guy looking pretty buffed shoulder pressing 66 lbs dumbbells about 1/4 of the top range/movement. That was ridiculous. So many guys in the GYM ego lift, its crazy... while the girls have almost perfect exercise form and rarely ego lift! Also, the phone usage, hahaha, browsing facebook and instagram or even worse, TIKTOK between sets! OMG!

DB Shoulder Press - full depth
35 lbs x 20
45 lbs x 8
45 lbs x 8
45 lbs x 6
45 lbs x 6

Lateral Raise in Machine
40 lbs x 12
40 lbs x 12
40 lbs x 12
40 lbs x 12

Rear Delt Cable Cross
10 lbs x 12
10 lbs x 12
10 lbs x 12


5 minutes of rest and then...


Seated Incline Chestpress
90 lbs x 20
132 lbs x 10
132 lbs x 10
132 lbs x 8
132 lbs x 6

Chest Fly in Machine
45 lbs x 10
45 lbs x 10
45 lbs x 10
45 lbs x 10

Gironda Dumbbell Fly Press
25 lbs x 12
25 lbs x 12
25 lbs x 12

IronOnline = best

08-03-22 08:46 AM - Post#920876    

Maybe increasing intensity will release that inner beast. Are you taking your work sets close to failure?

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Gunvalds log: Mostly Vince Gironda inspired training
08-05-22 05:20 AM - Post#920927    

• AAnnunz Said:

The split itself feels so easy on the body (physical exertion) compared to my Full Body and Upper Body higher volume sessions.

Failure? Well, failure of form almost on every last set of main exercises (not isolation exercises though). True failure... not sure... maybe 1-3 reps if I do lower reps like up to 8 reps... and maybe 3-4 reps from failure if I do higher reps like 12-15.

I will start increasing the intensity a bit and see what happens. There is one huge thing that I like with this push-pull-leg split... I get to exercise often! While with Full Bodys I usually end up doing 2 sessions per week. Right now because of summertime I feel I wanna exercise often so this split is actually beneficial... I just need to have some more self-control and NOT let my inner beast rule me too much when it comes to training. I dont know if I will fail with this... but lol... I know one thing.. I wont quit or take looong layoffs ever again... (only if truly forced)

IronOnline = best

Leg day
08-05-22 05:30 AM - Post#920928    

Quads and Hamstrings: 16 sets ~ 29 min

Legs... what can I say about that... My best musclegroup by far along with calves.. this means I dont (luckily) need to go berserk on leg training. Infact, I think I may do very quick sessions, something like sub 30 minutes and absolutely no hard pushing whatsoever. I should always keep myself with plenty of reps left in the tank. I need to experiment here a lot, if my legs dont react with low to medium intensity (level of effort) then I'll increase the intensity by 10-15% and see how that works out.

Leg Press
165 lbs x 10, 10, 10, 10, 10

Leg Extensions
85 lbs x 10, 10, 10

Stiff Legged Deadlifts
132 lbs x 10, 10, 10, 10, 10

Leg Curls
85 lbs x 10, 10, 10

_________________________ _______

• 10 minutes GYM bike emulating ECG stresstest - 220 watt and 166 BPM reached at the end - moderately hard
• walked up 400 stairs

IronOnline = best

Re: the shadow wants it...
08-05-22 08:16 AM - Post#920930    

• Gunvald Said:

Right.
Good discernment!

My two cents:

1.There's no need to flatline. Thrive not die. You know by now how "the dying training" looks like: max and and disappear, start over and max again and nothing... You did that phase. No need to repeat it because it will always be the same.

Try something new. This split routine i.e. will do just fine. See it as a frame, a window through which you look at other issues. In your own words: I feel recovered all the time now, I leave the GYM fresh

Nothing wrong with that. Plenty of energy left 'to do life', other things, having fun.

2. Shadow work is important. You do not need to study Jung for that. Freud was hacking the issue, too. Not to talk about Stevensson, one can read him:


https://en.wikipedia.org/wiki/Strange_Case_of_ Dr_Jekyll_and_Mr_Hyde

Suggestion:
Just name that "shadow" aspect of your psyche (so that you can recognize it and its machinations more easily and faster when it kicks in) and watch what it tells you or what it wants you to do.

Also name "the wise man" so that part also becomes clearer. After that one can just do the best to live the the tension between those two [which is what Jung basically said].

Simplified: one wants you to live and the other to die. Freud calls that thanatos (in opposition to Eros).

https://sv.wikipedia.org/wiki/Dödsdrift

If you then move deeper and attempt to go beyond both (i.e. with help of meditation) you can transcend the duality in which we live. IOW: you are not your body, you are free.

Interesting process....keep going.

Aut viam inveniam aut faciam.

08-05-22 08:45 AM - Post#920931    

Proportions....

If your legs feel all right there's no need to fret, just maintain them and focus on the upper part.
There are some studies that show that training the upper part of the body has a bigger influence on the overall condition than legs.

Plus

You know that Gironda was all about proportions. Check also DDs pics again!
IMHO Gironda was about elegance. DD about both- elegance and strength/volume.

However,
Each body is different and you need to find what your body needs most in order to develop into maximum balance. One needs to find that inner harmony in the overall build and chisel that out.

Such esthetics were included in the classical body building style.Today it is missing (IMHO) and the size becomes grotesque( i.e. DD's size was still integrated in the whole (and overall) balance. Thus the art.

My previous car mechanic looked just like an untrained 'fat dollop' who could succumb to a heart attack any day. However, he was incredibly strong and rather fit, actually and he trained regularly.
So it depends on what you want to achieve- on your overall goal and target so to speak.

In any case good luck!

Aut viam inveniam aut faciam.

thanks..
08-06-22 06:09 AM - Post#920955    

• pink.pixie Said:

Omg... I did that phase for over a decade.... how crazy can one be? LOL!

I like your naming of what I did.... "the dying training"

It sure was that! It did have some benefit physically and mentally but overall it for sure is a "dying training". The one and only good thing that it resulted in is that I never gave up coming back and it seems that I am finally slowly awakening and starting to do the right thing. Feels like the journey just started.

• pink.pixie Said:

This routine is so different than other routines that I did. Pushing muscles one day.... Legs next day... Pulling muscles third day... followed by 1 or 2 days rest.. it seems so smart because your pushing muscles... pulling muscles and legs get to rest for several days before you hit them again while the frequency of training is still high. There is no overlapping! Everything covered in a 4 day split or 5 if you need extra recovery. Looks like my body is liking it a lot. I see some good stuff happening in the mirror. I'm curious to see where this leads.

• pink.pixie Said:

So far I'm thinking...who better than Carl Jung along with Jordan Peterson explaining Carl Jung in the deepest level... I have limited knowledge in psychology because I'm kinda new to it but so far I think Carl Jung got this better than anyone.

Shadow work...Very important for every human being. Gotta acknowledge your shadow, get to know it and then integrate it in every day life. Those who dont will sooner or later suffer much more than what they need to. Life becomes much easier when you truly integrate your shadow but this is mega hard to do and one must be very devoted and do it through the right "sources"... But you know most of this I guess, you seem knowledgeable, I am just a true beginner in the world of psychology. Its very interesting though and I am reading almost daily. I am kinda getting obsessed. And btw, Freud scares me.. I dont dare to dive into his stuff yet.

• pink.pixie Said:

Very interesting! You just gave me a boost to really dig deeper into this.

• pink.pixie Said:

Will do. No more giving up with anything.

• pink.pixie Said:

Yeah, I decided to do that actually. Maybe a bit more than maintenance but thats it.

• pink.pixie Said:

I'm not really a Girondist, far from. Sometimes I think I should change my log name and delete the Gironda name of it. Half of my log is not Gironda training, I am just doing some parts of his methods. I am though interested to dig deeper into Gironda methodologies later in the future. Maybe next year.

• pink.pixie Said:

Thanks! Overall goal is absolutely health and function as long as possible. Secondary goal is musclemass and aesthetics. If I am to pick musclegroups that really need to catch up... they would be shoulders and biceps.. especially shoulders. In the future I may do some specialization training for these 2 musclegroups.

IronOnline = best

Pull day
08-06-22 06:22 AM - Post#920956    

Back and Biceps: 21 sets - 37 mins

I'm starting to look better and better in the mirror. Not only am I losing fat slowly but also building some muscles. Interesting. Maybe because I am recovered now (thanks to this new split of push-pull-legs) my body is finally reacting properly. This makes me wanna stick with this split more, I'll see what happens.

Latpulldowns
100 lbs x 15
132 lbs x 10
132 lbs x 10
132 lbs x 10
132 lbs x 8
132 lbs x 8

Machine Rows
100 lbs x 10
100 lbs x 10
100 lbs x 10
100 lbs x 10
100 lbs x 10
100 lbs x 10

TrapBar Deadlifts
100 lbs x 15
150 lbs x 12
180 lbs x 12

a few minutes of rest and then...

EZ Curls
66 lbs x 8
66 lbs x 8
66 lbs x 8

Scoop DB Curls
25 lbs x 10
25 lbs x 10
25 lbs x 10

_________________________ ____________

• 20 minutes cardio

IronOnline = best

Gunvalds log: Mostly Vince Gironda inspired training
08-06-22 10:13 AM - Post#920968    

Thanks for your reply, Gunvald, I appreciate it and can understand your approach.

I just want to clarify one point:

Nothing wrong with Jung, on contrary. His work is extensive and pioneering. However, he also said "Thank God I am Jung and not a Jungian." (biography by Hannah)
He saw the theory as a temporary aid. And that is how I meant it.

The shadow theme itself can also be found in many other sources not only Jung. Jung was rather empirical in connection to the subconscious and conscious dynamics, heaven and hell polarization. The trick is how to access the deeper levels of the psyche. Often it is an unfolding process and he used symbols, dreams, mandalas, fairy tales, myths....it is an interesting material.
But the *shadow work* can be done without knowing much about the whole body of Jung's work. That is how I meant it.

Aut viam inveniam aut faciam.

08-06-22 10:30 AM - Post#920971    

TRAIN...don't strain. Especially if you're in a calorie deficit. Less sets, less reps...make the weight feel heavy with proper form and mental focus. You do not have to drive with the pedal to the metal all the time. Your body is trying to tell you something and you're not listening.

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

Gunvalds log: Mostly Vince Gironda inspired training
08-06-22 05:11 PM - Post#920980    

I’d be careful about equating your metaphorical inner beast with the Mr. Hyde side of your duality, G. As a body sculptor attempting to create the best version of his physique, you — like so many of us with the same goal — sometimes have to push your limits to progress and/or set PRs. Whenever you do so, there is always the risk of injury. Ergo, we often talk about listening to our bodies to get a feel for when you’re about to cross the line. That’s a lot simpler than re-educating your subconscious to comply with the natural law (concience), changing paradigms set when you were an infant to achieve positive results from the Law of Attraction, or giving a good quality, such as beastliness in the bodybuilding sense (that is, intelligently applied very high, as opposed to unrestrained, effort), a shadow.

That said, risk vis-a-vis rewards should always be part of the equation. For your present circumstances, listen to WW.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Edited by AAnnunz on 08-07-22 09:11 AM. Reason for edit: No reason given.

Gunvalds log: Mostly Vince Gironda inspired training
08-07-22 02:56 PM - Post#920989    

• Wicked Willie Said:

I sign under that sentence with my blood.

Aut viam inveniam aut faciam.

I'll do less Jung work than planned then...
08-08-22 08:57 AM - Post#921006    

• pink.pixie Said:

Yeah I got that

And thank you so much for taking time and writing in my log. You guys help out more than you think.

IronOnline = best

1979 and onward
08-08-22 09:00 AM - Post#921007    

• pink.pixie Said:

And slow negatives... ala Frank Zane style

IronOnline = best

wow
08-08-22 09:02 AM - Post#921008    

• AAnnunz Said:

That was one insanely awesome post!

But what I forgot to say is that my shadow work is not mainly because of exercising... its for... well... getting to know myself better... cope and deal better with this world like handling stress better be more productive be more tolerant and patient...handle challenging situations better with idiots that you sometimes interact with... simply become a better version of myself..

edit: I know that our shadow is usually the dark side of us but I see it more than just that

Where I feel that my inner beast really is not in control is when I exercise, I just dont do what is smart or what I should know that I should do. Other than that my inner beast is "okay" but I want it to be much better than just "okay". It needs improvements though like for majority of us.

There is also a lot of curiousity about human nature that I have developed for the last few years.

PS.
But yeah you are right

IronOnline = best

thank you...
08-08-22 09:03 AM - Post#921009    

• Wicked Willie Said:

Yeah I let my emotions drive me too much when it comes to training which is so stupid of me. But since about 10 days ago I started to TRAIN more and STRAIN less. So far it feels wonderful when it comes to recovery. I hope I stick with it

IronOnline = best

time to...
08-08-22 09:38 AM - Post#921013    

With all that said... I sure look like such a drama queen in my log

Seems like I'm wanting some attention or whatever.

Time for me to shut up and exercise.

IronOnline = best

Re: time to...
08-08-22 08:17 PM - Post#921030    

• Gunvald Said:

You look just like Gunvald, nothing to worry about.

Aut viam inveniam aut faciam.

Re: time to...
08-09-22 07:25 AM - Post#921042    

• pink.pixie Said:

You’re our brother in iron, and we like you just the way you are.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

:)
08-10-22 05:04 AM - Post#921064    

Thank you guys for such kind words!

IronOnline = best

Push day
08-10-22 05:07 AM - Post#921065    

Chest and Shoulders: 20 sets ~ 36 mins

...

DIPS - 215 lbs BW
8,8,8,6,6

Weighted Pushups - 20 lbs
12,11,10,8,8

Gironda DB Swings - 13 lbs
15,15,15,15,15

Gironda High-Pulls - 32 lbs
12,12,12,12,12

• cardio 15 min

________________________

Finally after 14 months I am once again doing DIPS with bodyweight only. Last year in june I broke my record in DIPS and did 37 depth approved without bending upper body reps! Then a day or two later I got some kind of pain in my upper chest and just laid off DIPS for a year! Started doing them again regularly (but with assistance) in June this year... Worked myself up slowly and today at 215 lbs I could do a nice lil beginning work. These reps were pretty slow and very controlled / focused. If I maxed out now I dont think I could even do more than 15-16. Insane how much power you lose when you lay off something. I know though that I will rapidly increase my DIPS numbers because of muscle/strength memory and because for some reason DIPS exercise is by far my strongest exercise of them all. Next year I will drop down to maybe 180 lbs and do some insane DIPS record. Gotta own Uncle Al in DIPS... that was a promise that I will fullfill

IronOnline = best

08-10-22 09:05 AM - Post#921074    

If your dips are depth approved -- that is, elbows and forearms @ 45 degrees -- you already own me. I rarely go below 90 degrees @ <160 lbs bodyweight. If I strapped on the 55 lbs to make me 215, like you, I'd be even higher.

Tell you what: I'll try some assisted dips when I get to the gym today to see what it takes to get to depth, now that I am older than dirt. If the shoulders and wrists can handle it (highly unlikely), I'll take you on. If not, I'll email you my cyber champion belt.

I'm also gonna test my weighted chins/pullups. So, wish me luck!

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Gunvalds log: Mostly Vince Gironda inspired training
08-11-22 04:17 PM - Post#921112    

• AAnnunz Said:

Is this guys depth considered as about 90 degrees?

Good luck.. actually I dont know about that... lol... When I saw your post that you will take me on I got asap feelings of not wanting to compete. Haha! I mean, what am I thinking about? You are the master of chins and dips of IRONONLINE! Who here can do 30 pullups? Holy smokes thats crazy! And here I am challenging you for DIPS competition! I think I'm pulling out

That guy who challenged my last year in June I woulda smoked easily, but I should know better than to compete vs Uncle AL!

edit: after replying to your post all I can say... it's on!

IronOnline = best

1 year challenge
08-11-22 04:20 PM - Post#921113    

I think me and Uncle Al have a challenge...

Its about DIPS and it will take place in 1 year. Incase Uncle Al runs into problems with his wrists or any other problem I will still keep the challenge but versus myself, which will be breaking my old DIPS record which is 37 reps. This will with extreme certainty be a broken record, infact I am aiming for 50+

DIPS is my best exercise ever, my body reacts on it so well and I love that exercise most of all.

I love these challenges... when I was 14 I started to do pushups like crazy...when I was 16 the whole school had a bet with me when it comes to breaking the schools pushup record... I won ofcourse and did 83 pushups with only 2 fingers on each hand...the other time I did 128 normal pushups... I had so many spectators and the extreme power that I had was out of this world. It was a true do or die situation just like last years 37 dips record...

Although I won I refused to take any money because it wasnt about that.

Anyway...time to change the way I exercise... starting tomorrow I am doing what I found being best way to build high-reps endurance and strength with maximum recovery. That is ofcourse... FULL BODY high rep workouts with plenty of rest. This will be so fun and win or lose I'll love the journey and competition. Yiiihhaaaaa! LETS GET IT ON!

IronOnline = best

08-11-22 05:40 PM - Post#921117    

I don’t think I will be much competition for you next year at age 77, but since I always do dips anyway, I’ll see if I can get up to decent numbers while you drop down to your goal weight. So, take as much time as you need. Good luck!

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

end of this year?
08-12-22 03:28 AM - Post#921126    

• AAnnunz Said:

What timeframe did you have in mind?

End of this year?

I could go for that. But you'll smoke me.

IronOnline = best

Re: nd of this year?
08-12-22 07:57 PM - Post#921152    

• Gunvald Said:

How about May, 2023? That will give you a more reasonable amount of time to get down to your goal weight.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Edited by AAnnunz on 08-12-22 08:01 PM. Reason for edit: No reason given.

ima get owned
08-13-22 12:47 PM - Post#921162    

• AAnnunz Said:

May 2023 it is.

• Max reps DIPS
• 90 degrees
• 1 rest pause of 5 seconds
• no bending of thoracic spine
• free speed on reps

I cant believe I'm competing versus you. Holy smokes. This is scary loool

IronOnline = best

Day 1... here we go
08-16-22 02:07 PM - Post#921213    

And so starts day 1...

This week will be a warmup week. Next week on Monday I'm getting it on for real. Big part of the competition goal will be to drop quite a good amount of weight, so I gotta focus on that properly. Every kg less is supposedly giving you 1 extra DIPS rep. At 101 kg today I did 12 legit reps of DIPS and had 3 left in the tank. So thats where I start out with, 12 reps... lol... last year I could do 37 and then I took a year off from DIPS and today I cant do more than maybe 15 max! But muscle/strength memory will make me increase the reps very rapidly... by the end of this year I am easily doing over 32 reps, easily! Prolly more. I gotta drop down to 85 kg or so till May 2023 because I'll get a lot of free reps.

Last year when that Morten guy challenged me in DIPS I was 100% sure that I'll smoke him... but this time I'm competing with Uncle AL and I just cant feel the victory. I know I must believe in myself to win but that dude is a serious machine! Not only was he able to deadlift something like over 500 lbs at a bodyweight of 160 lbs or so but he can also do 30 pullups. What in the... Not sure how great he is with DIPS... 35 something...


So todays session...

Full Body with loooooong rests between sets... 2-3 minutes

15 sets in 45 minutes

Dips - 222 lbs
3-6-12

DB Rows - 45 lbs
10-12-15

DB Shoulderpress - 35 lbs
12-16-20

DB Curls - 35 lbs
8-10-12

Goblet Squats - 24 kg kettle
10-10-10

IronOnline = best

Day 2
08-19-22 06:40 AM - Post#921283    

Full Body with long rests between sets... 2 minutes

15 sets in 38 minutes

Dips - 222 lbs
3-6-12

DB Rows - 50 lbs
12-12-12

DB Shoulderpress - 40 lbs
12-12-12

DB Curls - 40 lbs
6-6-6

Goblet Squats - 24 kg kettle
15-12-10

DIPS already feeling easier! I bet I coulda maxed out 17 reps today. Very cool that the strength memory is already working so fast. In combination with weightloss I will increase them reps very fast but then I will stall for a good while, but thats prolly when I reach well over 30 reps.

To begin with I'm doing 2 Full Body sessions this first week. Next week I'm starting Full Body 3x8 or 6x6 with either 2 or 3 sessions per week.. depending on how recovered I feel. I feel healthy and got no injuries whatsoever. Last year I got injured after doing my DIPS record but thats all gone many months ago. I just hope it wont get reactivated somehow because then its over with the competition. I'll be smart and warmup properly when I reach higher reps and I will stretch regularly... also.. I will not max out DIPS every week.. like I used to do... lol no wonder I get injured

IronOnline = best

Day 3
08-20-22 01:35 AM - Post#921312    

Full Body: 16 sets in 30 minutes

Todays Full Body had only 1 minute rest btw sets.

Woke up at 4 am and was in the GYM at 5 and just had a blast. Felt very energetic, thats because yesterdays session was not a crazy one and simply my biorhythm is high. I know that I shoulda rested but just couldnt resist going to exercise. Didnt push hard anywhere, had 4 reps left for the chestpress, 6 for rows, 5 for shoulderpress, 5 for curls and 10-11 left for deadlifts and NO restpause on any exercise so I can squeeze extra reps

I'm sitting here and drinking my 1.2 liter elixir and feeling all fresh. Is this how I'm supposed to exercise?! lol... coming home and feeling fresh after a FULL BODY WORKOUT! That is some weird stuff to be honest

Gironda Incline Dumbbell Press - 45 lbs
12-12-12

Pendlay Rows - 90 lbs
12-12-12

DB Shoulderpress - 40 lbs
12-10-8

DB Curls - 28 lbs
15-12-10

Deadlifts
135 lbs x 10
200 lbs x 5
250 lbs x 3
250 lbs x 3

• 11 minutes GYM bike emulating ECG stresstest - 230 watt and 166 BPM reached at the end - moderately hard
• climbed 490 stairs

IronOnline = best

08-20-22 10:36 AM - Post#921322    

Good start, G!!!

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

danke
08-22-22 12:58 PM - Post#921360    

• AAnnunz Said:

Thanks, Uncle AL!

I intend to train smarter than ever so I can reach best possible result when its time for that DIPS competition. Today I spent a few hours planning my training / setup. For the first time ever I will follow a specific "principle" when it comes to training. I'll do 3 Full Body sessions per 7 to 10 days (depending on recovery) and one session will be kinda easy, one will be medium and one will be hard. Never tested this because I never really believed in it. Gonna be exciting to see what happens.

IronOnline = best

Re: Day 3
08-23-22 06:45 PM - Post#921381    

• Gunvald Said:

Elixir? Witch GUN blend?
Hmmm.....I wonder.

Feeling fresh is the new normal....a splendid opportunity to live life fully after returning from gym. Hej o hå, farbror blå-det här kommer att gå bra

Aut viam inveniam aut faciam.

lol
08-24-22 04:27 PM - Post#921413    

• pink.pixie Said:

My elixir is... ACV (mother), lemon juice, aminoacids, raw 100% honey and water.

Yeah, yeah you are right... but its so weird! I just finished a session where I felt sooo powerful! And... I didnt push to the max lol! I had 3-5 reps left in the tank on every exercise and even more in squats! Haaaaaa! I dont know how long this will last

IronOnline = best

Day 4 - pacing myself lol...
08-24-22 04:34 PM - Post#921414    

Full Body: 15 sets in 32 minutes

Trying to pace myself...

Dips - 221 lbs
3-6-14

DB Rows - 50 lbs
16-12-10

DB Shoulderpress - 40 lbs
16-12-12

DB Curls - 40 lbs
8-8-8

Goblet Squats - 24 kg kettle
12-12-12

Serious DIPS strength increase... today 14 reps felt easier than last weeks 12! If I maxed out today I coulda done 18 for sure. Had to pace myself and it was boring but I cant push hard every session... one good benefit is that I am fresh almost all the time while back in time I was a serious wasted zombie most of the days...

Anyway, on Saturday I am starting a serious diet that I will run for 6 weeks. I'll "bring it" during those 6 weeks and then I will take it much easier. Exciting!

IronOnline = best

Day 5 - maxing out DIPS
08-27-22 05:57 AM - Post#921450    

Full Body: 20 sets in 42 minutes

Uncle Al inspired me to push to absolute maximum on DIPS today... and so I did! The feeling, atmopshere and music was there and thus I could extract maximum effort. Managed 20 DIPS... well.. actually 19.5 because I couldnt do the full last rep. For the rest of the exercises (including suitcase carries) I was far from failure. I just felt rocked from that DIPS maxout set. If I am smart my next Full Body will be low to medium intensity. PS = cant believe I did 20 DIPS! My strength for DIPS is increasing superfast! Muscle and strength memory doing its thing from last years 37 DIPS record! Love it!

DIPS - 220 lbs
6-20

PecDec - 55 lbs
12-9

Lat Pulldowns - 110 lbs
15-20

Machine Rows - 70 lbs
10-10

Shoulder Press in Machine - 82 lbs
12-11

Lateral Raises in Machine - 45 lbs
13-14

CableCurls - 55 lbs
12-10

RopeCurls - 50 lbs
7-7

Legpress - nice and easy here for now
135 lbs x 15
200 lbs x 15
200 lbs x 15
200 lbs x 15

_________________________ ________

• 9 minutes GYM bike emulating ECG stresstest - 200 watt and 162 BPM reached at the end - moderately hard
• climbed 220 stairs
• 3 sets of backextensions
• suitcasewalks 66 lbs x 25 yards - 3 sets left and 3 sets right arm

IronOnline = best

08-27-22 09:58 AM - Post#921455    

Awesome!!! I definitely have to back off next time too. The two of us need to keep in mind that we have nine more months to set our big PRs. So, it's all about pacing ourselves and staying injury free.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

im not smart tbh...
08-28-22 06:46 AM - Post#921468    

• AAnnunz Said:

You are right, but I have a growing feeling in me that wants to take over my training.

Like.. DIPS being maxed out every session and most of other exercises are at pretty high intensity too

I'll really do my best not to mess things up.

Tomorrow I have a light to medium session consisting of totally different exercises compared to last session. But what do I really wanna do??? Well, I wanna max out DIPS again because I am thinking that maxing out each session will give me highest progress in high-reps DIPS Doesnt work this way I guess!

IronOnline = best

Day 6 - Full Body - lighter and faster pace session
08-29-22 07:29 AM - Post#921496    

Full Body: 20 sets ~ 28 min

Well... I just did a lighter and fast paced Full Body session. I should do this one every other session so I can deload... recover or whatever the heck... Tomorrow is a rest day and also carb load day. For now I am going 3 days low carb (40-50 gr) and then on day 4 I'll load with about 300 gr of carbs and also increase calories by 40%. I'm curious to see how the results for weightloss will be.


Weighted Pushups - 15 lbs
16-16-16-14

Kettlebell Row - 45 lbs
12-12-12-12

Gironda Shoulder High-Pulls - 33 lbs
15-15-15-15

Gironda Body Drag Curl - 30 lbs
12-12-12-12

Stiff Legged Deadlifts - 135 lbs
10-10-10-10

• finished it off with 30 min of cardio with an avg HR of 129 BPM

IronOnline = best

Day 7 - FULL BODY - heavier/harder and slow paced session
08-31-22 07:19 AM - Post#921547    

Managed to have a good and smart session... This means I didnt go all out anywhere... I'll save those all out urges and use them very smartly / sparingly.

Today I felt that I coulda broken my previous session DIPS number which was 20! I felt I had at least 21 today. But I saved myself because this is how I'm supposed to exercise... lol.. so... when do I then go all out? Those days I feel insanely energetic and powerful and when all them stars have alligned...I guess

Weight is down today to 217 lbs and thats after carbing up yesterday with 350 gr carbs and 3500 calories. Today and next 2 days I'm low carb (max 50 gr all from veggies) and about 2000 calories... protein 190-240 gr.

________________________


Full Body: 20 sets in 45 minutes

BW = 217 lbs

DIPS - 217 lbs
8-16-10-8

Kettlebell Row - 45 lbs
12-12-12-12

Barbell Shoulder Press - 90 lbs
12-10-8-6

DB Curls - 45 lbs
5-4-3-3

Goblet Squats - 62 lbs kettle
6-6-6-6

IronOnline = best

Re: Day 7 - FULL BODY - heavier/harder and slow paced session
09-01-22 05:59 PM - Post#921589    

• Gunvald Said:

Congrats.
MAO -you decided to challenge your Training Ogre Shadow and stay in charge. How about that!?

Aut viam inveniam aut faciam.