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Post by gti steve on Jun 20, 2007 7:05:06 GMT -5
The owner of my old gym used to advocate this routine till he was blue in the face. he was a huge Gironda fan, in fact he had the privilege of have Vince train him when he was competing.
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Post by Tim Wescott on Jun 20, 2007 14:15:16 GMT -5
Cool Steve,wish I could have trained under Vince......but he was kind of a nut from what I hear..........a knowledgable nut though! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by Tim Wescott on Jun 20, 2007 14:23:59 GMT -5
Wed. June 20th.Back,Traps,LowerBack,Abs:Back:Lying Barbell Rows: 8 x 8 with 100 pounds There was 3 of us today and all 24 sets took only 12 minutes to complete.
The 100 pounds was too light for me,so next time I`ll go up........a bit disappointed but I knew this would be a feeling out type of week so I guess it`s no big deal really.V-Bar Pulldowns: 8 x 8 with 10 plates I think I could have used 11 or 12 plates.....next week I`ll go up.Super-Set:{Seated Cable Rows: 2 x 12 with 10 plates {Dumbell Pullovers: 2 x 12 with a 75 pound dumbell Traps:Dumbell Shrugs: 3 x 20 with the 80 pound dumbells Abs:Super-Set:{Lying Incline Leg Raise: 3 x 15-20 {Crunches: 3 x 40 Rope-Crunches: 2 x 40 with 10 plates LowerBack:Cybex Back Extensions: 12 plates-35 14 plates-25 16 plates-10,drop to 14 for 10 more,drop to 12 for 20 more Hyperextensions: 1 x 20 bodyweight Not bad but next wek I`ll go heavier.......back feels nice and tight though,which is good! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by TNA on Jun 20, 2007 21:32:25 GMT -5
Damn good workout Tim! DAMN!!!!!
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Post by RUBICON19 on Jun 20, 2007 21:42:10 GMT -5
Hard to find the right weights, huh?
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Post by chanman83 on Jun 21, 2007 9:20:46 GMT -5
BADASS workout Time!!! BADASS!
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Post by Tim Wescott on Jun 21, 2007 12:25:11 GMT -5
Thanks guys...........Randy,next week it`ll be much better. ![:-/](//storage.proboards.com/forum/images/smiley/undecided.png)
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Post by Tim Wescott on Jun 21, 2007 12:34:36 GMT -5
Thurs. June 21st.
Shoulders,Hamstrings,Calves,Cardio:
Shoulders: Seated Bradford Press: 8 x 8 with 90 pounds.......too light but took us only 6 minutes to do the total 16 sets......used pre-loaded fixed barbells.
Lateral Raise: 8 x 8 with 25 pounders.....too light again but only took us 5 minutes to complete 16 sets.
Face-Pulls: 8 x 8 -6 plates....again,I could go heavier and will next week......another 5 minutes to complete 16 sets!!
Seated Bent-Over Laterals: 1 x 20 - 15 pounders 1 x 20 - 20 pounders
Wide Grip Upright Rows: 1 x 20 with 50 pounds 1 x 20 with 60 pounds
Did delts in no rtime flat and although I could have gone heavier,my delts were pumped bigtime !!
Hamstrings: Assisted Glute/Ham Raise: 8 x 8 ......very tough
Seated Leg Curls: 8 x 8 -11 plates
Calves: Cybex Rotart Calf Extensions: 5 sets to failure-150 pounds
Smith Machine Calf Raise: 5 x failure-185 pounds
Cybex Leg Press Calf Raise: 5 x failure-210 pounds
Also did half reps and stretching on all sets.
Cardio: Stadium Stairs-Took about 20 minutes to do over 1000 stairs skipping a step on the way up and then walking down.
Next week will be much better as I now know how much weight to use.
Arms tomorrow......good one today all things considered.......very fast and intense!!
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Post by youngblood on Jun 21, 2007 12:50:57 GMT -5
Cool Steve,wish I could have trained under Vince......but he was kind of a nut from what I hear..........a knowledgable nut though! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) It's BBing, did you expect anything else? I tried the 8x8 routine many years back. It was the only time I ever failed on squats, I think I ended with 6 sets of 8 Reps, and I was PISSED!!! Still am :-\ When is the trailer coming out, with Tim playing Levrone? ;D
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Post by nabba65pp on Jun 21, 2007 18:22:19 GMT -5
Tim, how long will you keep doing this routine? What is the purpose of it, building, strength, seperation, or all?
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Post by mrky03 on Jun 21, 2007 19:36:53 GMT -5
Its all about building max muscle, huh Tim! Vince certainly was different, I have several of his old courses as well as Building the Wild Physique. He was way ahead of his time on a lot of things. I have always heard that he was a bit of a nut though! I think theres some pretty interesting stories about him over on Iron Age.
Great training by the way!
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Post by gman on Jun 21, 2007 21:27:38 GMT -5
I like doing 8x8 every once in a while. How many sec. are you resting between sets?
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Post by Tim Wescott on Jun 22, 2007 14:01:11 GMT -5
Tim, how long will you keep doing this routine? What is the purpose of it, building, strength, seperation, or all? Bob,Vince said you can build a lot of lean muscle training this way....of course he advocated 32 sets per bodypart but I`m not as nutty as I used to be. ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) The purpose is to keep rest to a bare minimum while attempting to make all 8 sets of 8 reps.......just another way of creating intensity without having to add weight to the bar or stressing out the joints....However, I will add weight whenever possible and I`ll try to do it while keeping the rest periods as brief as possible.........very painful way to train trust me on that one bro.
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Post by Tim Wescott on Jun 22, 2007 14:10:00 GMT -5
Fri. June 22nd.Biceps,Triceps,Forearms:Biceps:Barbell Curls: 8 x 8 with 70 pounds.....took 5 minutes for us to do all 16 sets and we increased weight by 10 pounds as opposed to last week. Cable Preacher Curls: 8 x 8 with 4.5 plates.................5-6 minutes and increased weight by 5 pounds. Triceps:Skullcrushers: 8 x 8 with 90 pounds.....up 10 pounds from last time, but the last few sets damn near killed me...........no way was I gonna` fail. ![>:(](//storage.proboards.com/forum/images/smiley/angry.png) Bent-Forward Cable Extensions: 8 x 8 with 9 plates.....still a bit too light but next time I`ll have to anchor my body immoble with a dipping belt and a heavy dumbell to keep me in place............fgelt like I was gonna` be catapulted across the gym at any time!! LOL Biceps/Triceps:Super-Set:{Kneelking Cable Curls: 1 x 20 with 6 plates {Pressdowns: 1 x 20 with 6 plates Forearms:Super-Set:{Reverse Swingbell Curls: 6 x failure-15-20 pounds {Wrist Curls: 6 x 20,15,15,12,12,10-with 80 pounds Damn good workout.....trained so hard and fast I thought I was gonna` puke !! #aninja0lz# #pukeb9vn# Stadium stairs early AM tomorrow! ![:'(](//storage.proboards.com/forum/images/smiley/cry.png)
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Post by Tim Wescott on Jun 24, 2007 5:51:27 GMT -5
Sat. June 23rd.
Cardio,Abs,LowerBack:
Cardio: Stadium Stairs:4 times,over 1000 steps-20 minutes!
Abs:
Tri-Set: {Hanging Leg Raise: 3 x 20-25 {Crunches: 3 x 35-40 {Rope-Crunches: 3 x 30 - 9 plates
LowerBack: Hyperextensions: 5 x 20 - bodyweight
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Post by nabba65pp on Jun 24, 2007 7:04:08 GMT -5
Ok thanks, sounds like this is right up your alley. I know it would be tough to keep up with you at the gym. You know the rep of the lazy truck driver and all. ![::)](//storage.proboards.com/forum/images/smiley/eyesroll.png)
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Post by Tim Wescott on Jun 25, 2007 10:45:31 GMT -5
Mon. June 25th.Quads & Calves:Quads:Super-Set # 1 :{Squats: 185-10 205-10 225-10 245-10 275-6 {Leg Press: 3pl.-10 4pl.-10 5pl.-10 6pl.-10 5pl.-10 My third squat workout in over 3 months of not squatting....not bad considering I was Super-Setting and always guarding against re-injuring my lower back.
It`ll only get better from here.......this was a monster Super-Set combo as it always is!Super-Set # 2 :{Leg Extensions: 3 x 12 with 70 pounds (too light) {Cybex Lying Leg Sled: 2 x 12 with 9 and 11 plates respectively Adductor Machine: 110-25 150-15 plus 5 more RP Calves:Standing Calf Raise: 5 x failure,plus half reps to failure Leg Press Calf Raise: 5 x failure,plus half reps to failure Another good one goes into the books! ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by Tim Wescott on Jun 26, 2007 9:47:22 GMT -5
Tues. June 26th.Chest & Abs:Chest:Bench Press: 8 x 8 with 155 pounds Smith Inclines: 8 x 8 with 135 pounds Under 30 second rest periods on all sets.........................went up 5 pounds on benches and it was really easy considering I have only benched once in over a years time......it`ll only get better each week out.
Changed Dumbell Inclines to Smith Inclines as it was a bit faster.Flyes: 1 x 20 with 45 pounds Abs:Tri-Set:{Rope-Crunches: 2 x failure - 10 plates {Roman-Chair Situps: 2 x failure {Lying Leg Raise: 2 x failure Good one........huge chest pump ! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by mrky03 on Jun 26, 2007 16:46:05 GMT -5
Good one Tim. Every day is shock day for you!
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Post by Tim Wescott on Jun 27, 2007 11:34:57 GMT -5
Wed. June 27th.
Back,Traps,LowerBack/Hamstrings:
Back: Lying Barbell Rows: 8 x 8 with 110 pounds Went up 10 pounds since last week and still not taxing enough..........I`ll go to 120 pounds next week.
V-Bar Pulldowns: 8 x 8 with 12 plates Went up 2 plates since last week......I`ll try 13 plates next week.
Super-Set: {Seated Cable Rows: 2 x 12 with 12 plates {Dumbell Pullovers: 2 x 12 with the 80 pound dumbell Went up 2 plates on cable rows and 5 pounds on db pullovers............I`ll go up another plate and another 5 pounds next week.
Traps: Dumbell Shrugs: 3 x 20 with the 90 pounders Went up 10 pounds here as well.
LowerBack/Hamstrings:
Super-Set: {Stiff-Legged Deadlifts: 3 x 10 with 100 pounds (light for stretch standing on bench) {Reverse Hyperextension Machine: 1 x 10 -65 pounds 1 x 10- 90 pounds 1 x 15 -50 pounds Doing hammies on back day now as opposed to shoulder day as my training partner is training 2 days a week with her husband.
Lying Leg Curls: 1 x 20 plus 10 half reps - 50 pounds 1 x 15 plus 5 half reps - 50 pounds
My determination to train faster/harder is stronger than ever right now.........feel really motivated and while my diet is relaxed a bit,I look tight,lean,and bigger which is a good thing.
I`ll start diet for NABBA Nats very soon.......................determined to be in my alltime best condition,and prepared to go through hell to acheive it.
So far I have completed all 8 sets of 8 reps but will keep adding weight weekly to everything until I get stuck,then I may add another exercise for 8 x 8 again just to see how I do...........might end up going to the 32 sets Gironda recommended and try not doing any cardio.............training this fast is just like cardio but more painful anyway!
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