Improvement is the only way

[Big Wides]

ah i see thanks big wides

on your older split, on mondays workout would you do a full shoulder routine or just an exercise or two?
and same question on the tricep workouts on thursday?

A sample would be this for Monday's session:

DE bench
Incline Bench - 3x10
barbell shoulder press (behind) - 3x8
barbell shoulder press (front) - 3x8
side raises - 3x8
skulls - 4x8
pushdowns - 4x8

Thursdays would look like this:

ME bench
close grip bench - 4x10
incline bench - 4x6
dips - 3x10
db shoulder press - 4x8
pushdowns - 4x8

the DE bench would follow a 4 week wave with percentages (50,55,60,65% of 1RM) then start over, it would be 9x3 with your grip starting out wide for 3 sets, normal for 3, then close for 3 with 30sec rest inbetween sets.....its a nice ball busting workouts that will help develop overall strength

[Big Wides]

thats an insane push press. Damn bro. Great work

thanks Jim, i wasnt going to do push press this week, however all of the talk lately on here about people preforming olympic lifts got my motor running and figured what the hell, its a shoulder movement and its a pretty damn good one......worked a lot of side work tonight, trying to broaden myself as best i can

ok
i was amazed at your side laterals, but then i saw your push presses!!
outstanding job!!

thanks Pizza, it was a great atmosphere there as well, since it wasnt to crowded so i didnt have to wait for a rack, i debated after my 225 set whether to go for reps or singles.....it had been a while for the singles so i did them.....easy as that, we are lifting weights here, not building rockets

[dominate77]

A sample would be this for Monday's session:

DE bench
Incline Bench - 3x10
barbell shoulder press (behind) - 3x8
barbell shoulder press (front) - 3x8
side raises - 3x8
skulls - 4x8
pushdowns - 4x8

Thursdays would look like this:

ME bench
close grip bench - 4x10
incline bench - 4x6
dips - 3x10
db shoulder press - 4x8
pushdowns - 4x8

the DE bench would follow a 4 week wave with percentages (50,55,60,65% of 1RM) then start over, it would be 9x3 with your grip starting out wide for 3 sets, normal for 3, then close for 3 with 30sec rest inbetween sets.....its a nice ball busting workouts that will help develop overall strength

oh i was wrong i guess i always thought ME and DE days always stuck to lower reps or is that optional?

[Big Wides]

oh i was wrong i guess i always thought ME and DE days always stuck to lower reps or is that optional?

the DE days are ment to build up the speed you need for that paticular day, i believe that force = mass*acceleration (speed), so if your acceleration on a certain mass increases you will be able to preform a greater force on any weight, making it eaiser to lift

with ME days yes you do keep them to lower reps, i usually use them to either get a new triple or 1RM for that paticular exercise no matter what it is......the accessory work is set at the high reps so that the muscles used during the lifts have endurance that can help you lift heavier weights over a longer period of time, say either at a competition, training, or on the field, in the ring,ect......

[excessive endorphins]

ive been reading over bit n pieces of this new split,mind if i steal it? all the exercises i know and love are in it,please pm me or email- tazmaniaabc@msn.com the split,and how to work with the percentages

[dominate77]

the DE days are ment to build up the speed you need for that paticular day, i believe that force = mass*acceleration (speed), so if your acceleration on a certain mass increases you will be able to preform a greater force on any weight, making it eaiser to lift

with ME days yes you do keep them to lower reps, i usually use them to either get a new triple or 1RM for that paticular exercise no matter what it is......the accessory work is set at the high reps so that the muscles used during the lifts have endurance that can help you lift heavier weights over a longer period of time, say either at a competition, training, or on the field, in the ring,ect......

oh i understand now, thanks for clearing this up for me big wides, i really want to take up this type of training when i don't have a body D class to interfere with it

[excessive endorphins]

thanks bw,looks interesting..once i get stale ill deff give it a shot

[IRBS]

the DE days are ment to build up the speed you need for that paticular day, i believe that force = mass*acceleration (speed), so if your acceleration on a certain mass increases you will be able to preform a greater force on any weight, making it eaiser to lift

with ME days yes you do keep them to lower reps, i usually use them to either get a new triple or 1RM for that paticular exercise no matter what it is......the accessory work is set at the high reps so that the muscles used during the lifts have endurance that can help you lift heavier weights over a longer period of time, say either at a competition, training, or on the field, in the ring,ect......

I'll Hijack here a sec too...with most Modified Westside programs (ME and DE) on ME days you have your ME exercise up too a 3RM and/or 1RM and then your accessory stuff is higher rep...DE days are as Wides explained.

What you need to always remember about a Westside Program is that it is all about finding what gives you the best results!!

[dominate77]

I'll Hijack here a sec too...with most Modified Westside programs (ME and DE) on ME days you have your ME exercise up too a 3RM and/or 1RM and then your accessory stuff is higher rep...DE days are as Wides explained.

What you need to always remember about a Westside Program is that it is all about finding what gives you the best results!!

are you supposed to fail on all sets of the ME exercise or just the last one and what about the auxiliary lifts? only fail on ME days?

[IRBS]

are you supposed to fail on all sets of the ME exercise or just the last one and what about the auxiliary lifts? only fail on ME days?

Dont confuse Max Effort with Missing weights. Dont go for a new weight just for the hell of it. I consider Max Effort anything over 90% of my 1RM.

Only go for new PRs if you are confident you can make it. Max effort is your Maximum Effort on THAT exercise on THAT day. Some days will be better than others.

Lift big, but not dumb...missing weights messes with your head!!!

[Lowdown5]

You powercats are nuts, I love you guys!

[Big Wides]

Dont confuse Max Effort with Missing weights. Dont go for a new weight just for the hell of it. I consider Max Effort anything over 90% of my 1RM.

Only go for new PRs if you are confident you can make it. Max effort is your Maximum Effort on THAT exercise on THAT day. Some days will be better than others.

Lift big, but not dumb...missing weights messes with your head!!!

couldn't of said it better

[Big Wides]

You powercats are nuts, I love you guys!

thanks LD, we are no different than anyone else who trains, its the same mindset, same attitude, same attack.....the weight moves from one extreme to another.....its just that some days are heads arent screwed on to tight....

[Lowdown5]

thanks LD, we are no different than anyone else who trains, its the same mindset, same attitude, same attack.....the weight moves from one extreme to another.....its just that some days are heads arent screwed on to tight....


That is why I love you guys, the imagination and determination to lift weights that others look at and deem impossible. It is an attack, it is physical but so much mental.

Plus you guys are a wee bit crazy too!

[G Diesel]

shoulders and those little things above the elbow:

push press - warmups, 225x5, 255x1, 275x1, 295x1
side raises - 45x8, 50x8, 60x5
seated side raise machine drop set - stack, drop 1/3, drop 1/3 reps ranged from 10-20
rev pec deck - 4 sets 10x6. stackx6 on last set
hs shrugs/db shrug superset - 5setsx10
vbar pushdowns - 4sets 15-12, stackx12
rope ext. - 4x12
seated dips - 4x10
run the rack hammer curls - started at 65 worked down to 45, in 5lb
one arm db curl - 3x12, 40lbs
barbell curls - 3x10 @ 95

That was a fucker of a workout Wides... Good shit bro, proud of ya. Next week we form like Voltron. Peace, G

[dominate77]

Lift big, but not dumb...missing weights messes with your head!!!

i totally agree

thanks for answering bro i appreciate it

[IRBS]

thanks LD, we are no different than anyone else who trains, its the same mindset, same attitude, same attack.....the weight moves from one extreme to another.....its just that some days are heads arent screwed on to tight....

That is why I love you guys, the imagination and determination to lift weights that others look at and deem impossible. It is an attack, it is physical but so much mental.

Plus you guys are a wee bit crazy too!

LOL, we are a little off kilter...

Oh, and Wides...a 295 Push Press is sick...I have some work to do to catch that!!

i totally agree

thanks for answering bro i appreciate it

No problem bro, we're all here to help each other out

[Big Wides]

That was a fucker of a workout Wides... Good shit bro, proud of ya. Next week we form like Voltron. Peace, G

thanks G, means a lot coming from you big fella, next week is going to be a killer of a week....the reunification of the Barbarian Bros.

LOL, we are a little off kilter...

Oh, and Wides...a 295 Push Press is sick...I have some work to do to catch that!!

thanks IRBS, i like to mix it up a bit, i feel that the increase in my seated shoulder presses is really helping me here with the push press, since it allows me to focus more on the pressing motion and shoulder strength......we shall see where we go from here

[IRBS]

thanks IRBS, i like to mix it up a bit, i feel that the increase in my seated shoulder presses is really helping me here with the push press, since it allows me to focus more on the pressing motion and shoulder strength......we shall see where we go from here

Yeah, I didnt do any direct overhead work for a couple months while having forearm and elbow issues, but recently threw PushPresses and Seated BB Presses back in and have seen some killer carryover to my bench...

You should hit up a Strongman Comp or something just for fun...

[Big Wides]

Yeah, I didnt do any direct overhead work for a couple months while having forearm and elbow issues, but recently threw PushPresses and Seated BB Presses back in and have seen some killer carryover to my bench...

You should hit up a Strongman Comp or something just for fun...

i have thought about it, and there are a couple in the area during the summer, so juding where i am at that point will be the deciding factor.....gotta get stronger

[Pizzalamp]

whats up big wides
just checking in
look forward to meeting u in brooklyn! i hope im not mixed up here but im pretty sure you said u were gonna be in brooklyn. or was it de? or was it the arnold?
well anyways look forward to meeting u somewhere sometime

[Big Wides]

whats up big wides
just checking in
look forward to meeting u in brooklyn! i hope im not mixed up here but im pretty sure you said u were gonna be in brooklyn. or was it de? or was it the arnold?
well anyways look forward to meeting u somewhere sometime

i will be at the DE ABC, the NY-5 Bouroughs (believe that is Brooklyn) and yes the Arnold.....def look forward to meeting you as well.....you'll probably be at 245 by that time

[AnthonyB]

yo Big'Dub..i LOVE the new split cuzz. once my injuries are delt with im going to do something similar.

on the oly day are you doing the power lifts or the full ones? let me know

[Big Wides]

yo Big'Dub..i LOVE the new split cuzz. once my injuries are delt with im going to do something similar.

on the oly day are you doing the power lifts or the full ones? let me know

on the old split that I used to do, i would float the olympic lifts between my DE bench day and back day. if i did the olympic lifts on my back day they would have been preformed from the "hang" position since my legs were getting hit with the deads. when done on my DE bench day, they were full movements from the floor. now i just didnt keep it to cleans and snatches, i also did variations of the lifts to hit where i thought my weak points were during the movements themselves

[Pizzalamp]

whats up big wides?!?!
just checking in w/ a fellow globo gymer

[Young&Hungry]

i will be at the DE ABC, the NY-5 Bouroughs (believe that is Brooklyn) and yes the Arnold.....def look forward to meeting you as well.....you'll probably be at 245 by that time

Hey Wides, is there any possible way you could make it to the Connecticut ABC on the 19th? We are a bit short on people so we're looking for some more Animals, and it would be an honor to meet a mentor of mine.

[Big Wides]

Back, Tuesday, 1/8/07, 7:45pm...

Back to Basics w/ G and Juggernaut...

Deadlifts: Warmups, 405 x 3, 455 x 4, 500 x 1
Wide Grip Pullups: BW x 4, 4, 5, 4, 4,
Low Cable Rows (Narrow Grip): 4 sets x 15-12 reps

Floor Crunches (Knees Raised): 4 sets x 25 reps

Standing Calf Raises: 5 sets x 15-12 reps

Felt damn good to start pounding the weights again, i was surprised with the pullups for me since I cant do them for crap but still got them done. Its good to see G pulling weight again and he will be back in the 500 range very soon, and Juggernaut throwing up wieght sumo style is a sight to see, he makes it look easy. This was just one ball busting workout of many more to come in the near future, time to kick things into high gear. also, apparently i look like a stuffed turkey.....ha

[Big Wides]

Hey Wides, is there any possible way you could make it to the Connecticut ABC on the 19th? We are a bit short on people so we're looking for some more Animals, and it would be an honor to meet a mentor of mine.

the 19th of January or Feb?

[IRBS]

Back, Tuesday, 1/8/07, 7:45pm...

Back to Basics w/ G and Juggernaut...

Deadlifts: Warmups, 405 x 3, 455 x 4, 500 x 1
Wide Grip Pullups: BW x 4, 4, 5, 4, 4,
Low Cable Rows (Narrow Grip): 4 sets x 15-12 reps

Floor Crunches (Knees Raised): 4 sets x 25 reps

Standing Calf Raises: 5 sets x 15-12 reps

Felt damn good to start pounding the weights again, i was surprised with the pullups for me since I cant do them for crap but still got them done. Its good to see G pulling weight again and he will be back in the 500 range very soon, and Juggernaut throwing up wieght sumo style is a sight to see, he makes it look easy. This was just one ball busting workout of many more to come in the near future, time to kick things into high gear. also, apparently i look like a stuffed turkey.....ha

Nice pullin BW! Stuffed Turkey huh? LOL

[Big Wides]

Nice pullin BW! Stuffed Turkey huh? LOL

thanks bro, trying to increase my deads as best i can with each oppurtunity i get, i took last week off from pulling, it gave me the rest i needed.....with big pulls come big backs and arms....

[McFly]

nice back day. keeping it simple and heavy!!!

[Toni69]

Back, Tuesday, 1/8/07, 7:45pm...

Back to Basics w/ G and Juggernaut...

Deadlifts: Warmups, 405 x 3, 455 x 4, 500 x 1
Wide Grip Pullups: BW x 4, 4, 5, 4, 4,
Low Cable Rows (Narrow Grip): 4 sets x 15-12 reps

Floor Crunches (Knees Raised): 4 sets x 25 reps

Standing Calf Raises: 5 sets x 15-12 reps

Felt damn good to start pounding the weights again, i was surprised with the pullups for me since I cant do them for crap but still got them done. Its good to see G pulling weight again and he will be back in the 500 range very soon, and Juggernaut throwing up wieght sumo style is a sight to see, he makes it look easy. This was just one ball busting workout of many more to come in the near future, time to kick things into high gear. also, apparently i look like a stuffed turkey.....ha

warm up with 405..that just kills me...Nothing simple about that wo my man!...just wait..one day...I will get there! 405! hmmmph! LOL

Last night I went and hit back some more...all I did was superset floor deads (with a shrug! ha...Tiny's idea on that one!)...with single arm db rows...was awesome! My back is so badly sore and tight right now...but it feels so good!

Nicely done Big W..as always.

[Big Wides]

nice back day. keeping it simple and heavy!!!

thanks McFly, found that simple sessions build more size and strength than the complicated ones.....its all about simplicity

[McFly]

thanks McFly, found that simple sessions build more size and strength than the complicated ones.....its all about simplicity

i agree 100% see you Jan 26th!

[Big Wides]

warm up with 405..that just kills me...Nothing simple about that wo my man!...just wait..one day...I will get there! 405! hmmmph! LOL

Last night I went and hit back some more...all I did was superset floor deads (with a shrug! ha...Tiny's idea on that one!)...with single arm db rows...was awesome! My back is so badly sore and tight right now...but it feels so good!

Nicely done Big W..as always.

make that switch to PLing and you just might.....lol, floor deads with a shrug sounds like the ultimate test of back strength...i know that when i just shrug heavy i feel it in my upper back, i cant imagine combining the two.....thanks for your kind words, looking to increase my reps/weight on deads soon.....we shall see

[Pizzalamp]

Big Wides

it would be Jan 19th Saturday at Golds New Haven for the abc CT

[Lowdown5]

BW,

You my friend are a true example of what this stuff is all about. You train hard and yet you are one of the most humble people here, never tooting your own horn. I respect that and will tell you that meeting you at the Arnold is high on my agenda of things to do.

[Toni69]

BW,

You my friend are a true example of what this stuff is all about. You train hard and yet you are one of the most humble people here, never tooting your own horn. I respect that and will tell you that meeting you at the Arnold is high on my agenda of things to do.

I second that! I dont have a gavel and a sound block so I will hold my 1.5 litre of water up in the air and say cheers! hahahaha!

[Big Wides]

BW,

You my friend are a true example of what this stuff is all about. You train hard and yet you are one of the most humble people here, never tooting your own horn. I respect that and will tell you that meeting you at the Arnold is high on my agenda of things to do.

I second that! I dont have a gavel and a sound block so I will hold my 1.5 litre of water up in the air and say cheers! hahahaha!

wow.....thanks LD and Toni, I really dont know how to respond to the kind words, but thank you for them

[Lowdown5]

wow.....thanks LD and Toni, I really dont know how to respond to the kind words, but thank you for them

You did, humbly.

[Malloy1344]

Back, Tuesday, 1/8/07, 7:45pm...

Back to Basics w/ G and Juggernaut...

Deadlifts: Warmups, 405 x 3, 455 x 4, 500 x 1
Wide Grip Pullups: BW x 4, 4, 5, 4, 4,
Low Cable Rows (Narrow Grip): 4 sets x 15-12 reps

Floor Crunches (Knees Raised): 4 sets x 25 reps

Standing Calf Raises: 5 sets x 15-12 reps

Felt damn good to start pounding the weights again, i was surprised with the pullups for me since I cant do them for crap but still got them done. Its good to see G pulling weight again and he will be back in the 500 range very soon, and Juggernaut throwing up wieght sumo style is a sight to see, he makes it look easy. This was just one ball busting workout of many more to come in the near future, time to kick things into high gear. also, apparently i look like a stuffed turkey.....ha

LOL a stuffed turkey? nice wides. Great deadlifting. I gotta catch up, I haven't pulled in a month or so. I think I'm due this week. I love the workout though, simple, powerful moves....nothing fancy, just raw power. Great work.

[Big Wides]

LOL a stuffed turkey? nice wides. Great deadlifting. I gotta catch up, I haven't pulled in a month or so. I think I'm due this week. I love the workout though, simple, powerful moves....nothing fancy, just raw power. Great work.

thanks Jim, this session kinda reminded me of an old PL Dead day i did when i was 17, there is nothing wrong with simple raw power moves, gets the job done efficently

[Young&Hungry]

the 19th of January or Feb?

January, a week from this Saturday.

[Big Wides]

Wheels, 1/10/08, 7:50pm...

Globo Gym w/ G and Juggernaut...

Leg Extensions: 6 sets, Stack x 10 on last set
Unilateral Leg Curls: 4 sets, Stack x 6 on last set
Seated Leg Curls (Hamtractor): 4 sets, Stack x 10 on last set
Hack Squat: 4 sets, 7 pies per side x 2 on last set (*PR)
Leg Press: 3 sets x 15 reps
Superset: Seated Calf Raises w/ HS Horizontal Calf Raises: 5 sets each x 20-10 reps

was a good session last night, and the break from Globo Gym was over, we all were back to our old tricks again......the Hack Squats were a killer, the effort to unlock the weight was just as much as it was to lift the damn thing......it was a nice way to cap off the session with some high rep leg press to get some blood flowing.....I am going to try and find a way to MacGuyver a rack so maybe i can get some floor presses in.....but who knows what will be waiting when i get there.

This belt looks like a corset.....

[IRBS]

LOL, Dont you love having to be creative with gym equipment to get work done!

Awesome work Wides.

[Big Wides]

LOL, Dont you love having to be creative with gym equipment to get work done!

Awesome work Wides.

oh yeah, its a blast, espically when people ask/wonder what your doing......but its all in a days work......

[Malloy1344]

Great wheels session there Wides. Heavy ass Hacks. I've just used the squat rack for floor presses at Globo Gym. Nobody ever squats there besides me, and like 3 other people. I'll take the pins out, and lower the rack down and just lay on the floor. People though I was nuts, but it works.

[G Diesel]

This belt looks like a corset.....

Doing what one must to accentuate the "v taper"... That is bodybuilding. Peace, G

[Big Wides]

Great wheels session there Wides. Heavy ass Hacks. I've just used the squat rack for floor presses at Globo Gym. Nobody ever squats there besides me, and like 3 other people. I'll take the pins out, and lower the rack down and just lay on the floor. People though I was nuts, but it works.

thanks Jim, yeah i've tried your method before and were they have made the rack (were the bolts are) I am unable to get the pins down to a comfortable level to unrack the weight, i have an idea that i formulated last night so i'll try and put that into practice today

[Young&Hungry]

thanks Jim, yeah i've tried your method before and were they have made the rack (were the bolts are) I am unable to get the pins down to a comfortable level to unrack the weight, i have an idea that i formulated last night so i'll try and put that into practice today

How low do your pin holes go? Do you have fixed J-Cups? If your j-cups aren't in a fixed position, take them out and move them to the lowest pin setting on the power rack. You may have a different model power rack than I do so this may not work for you.

[Big Wides]

How low do your pin holes go? Do you have fixed J-Cups? If your j-cups aren't in a fixed position, take them out and move them to the lowest pin setting on the power rack. You may have a different model power rack than I do so this may not work for you.

thats the plan for today, im going to "borrow" them from the seated military station, and use them on one of those half racks. in theory it should work as long as the military station is not occupied when i get there.....if worse comes to worse i'll do db floor presses.....this is an issue that i've found needs some work so i've gotta get it in hell or high water

[Young&Hungry]

thats the plan for today, im going to "borrow" them from the seated military station, and use them on one of those half racks. in theory it should work as long as the military station is not occupied when i get there.....if worse comes to worse i'll do db floor presses.....this is an issue that i've found needs some work so i've gotta get it in hell or high water

One thing I had to do the other week because of the New Year's rush hogging up all the racks was crawl under the bar on the floor, then get a spotter to deadlift the weight up to me at the top position. You are a very strong presser so unless someone you know is specifically doing heavy deads that day you might find yourself hard pressed to find someone willing to do this. I'm only hitting 235-245 on the floor press so my guy didn't really mind doing that for me.

[brian22]

wow 1x500 on deads, great shit man.

[eblnyc]

well,well,well arent we moving up in the world...watchman status..fuck now i gotta behave..i like being bad,its fun...awesome wheels session super heavy duty wides...i like your style..hard and heavy...

[Sir J-Werk]

Big Wides, how's life treatin' ya Brother?

Edit: Shit! I almost forgot! Congrats on the Watchman Brother!

[Lowdown5]

Congrats Brother, you deserve the title Watchman.

[MassMonster]

Wheels, 1/10/08, 7:50pm...

Globo Gym w/ G and Juggernaut...

Leg Extensions: 6 sets, Stack x 10 on last set
Unilateral Leg Curls: 4 sets, Stack x 6 on last set
Seated Leg Curls (Hamtractor): 4 sets, Stack x 10 on last set
Hack Squat: 4 sets, 7 pies per side x 2 on last set (*PR)
Leg Press: 3 sets x 15 reps
Superset: Seated Calf Raises w/ HS Horizontal Calf Raises: 5 sets each x 20-10 reps

was a good session last night, and the break from Globo Gym was over, we all were back to our old tricks again......the Hack Squats were a killer, the effort to unlock the weight was just as much as it was to lift the damn thing......it was a nice way to cap off the session with some high rep leg press to get some blood flowing.....I am going to try and find a way to MacGuyver a rack so maybe i can get some floor presses in.....but who knows what will be waiting when i get there.

This belt looks like a corset.....

Lookin sick as always Wides.... hmm guess ima have to up my game n' catch up it seems everyone has left me in the dust...

[Big Wides]

wow 1x500 on deads, great shit man.

thanks bro, trying to get back into the swing of things now that the holidays are over and there is some order to my training

well,well,well arent we moving up in the world...watchman status..fuck now i gotta behave..i like being bad,its fun...awesome wheels session super heavy duty wides...i like your style..hard and heavy...

thanks eblnyc, seems like legs respond to hard and heavy, my legs are still killing me today

Big Wides, how's life treatin' ya Brother?

Edit: Shit! I almost forgot! Congrats on the Watchman Brother!

thanks bro, things have been good, training, eating, trying to grow......the usual hassels of this game.....how about yourself

Congrats Brother, you deserve the title Watchman.

thanks bro, there are others out there that are just as if not more deserving than me to have this title

Lookin sick as always Wides.... hmm guess ima have to up my game n' catch up it seems everyone has left me in the dust...

no one has left you in the dust Mass, we've been keeping your seat warm for ya....you had shit to tend to

[Lowdown5]

You deserve it, should have happened before.

[Big Wides]

Chest, 1/11/08 @ 530:

floor presses - barx10, 135x8, 225x8, 275x5, 315x3, 345x1, 365x1, 385x1, 405x0
flies - 4 sets, 20-15
bench press - 135x10, 225x10, 285x2, 345x4
incline flies - 2x20
leg raises - 3x12
nautils ab machine - worked up to 100reps, increased weight with each set

was able to do floor presses and keep the PLer in me happy for the time being.....went after 405 to see if i could get it, really trying to figure out were the weak point is in my bench, did more fly movements than usual, trying to stretch out the pecs to get them to try and grow.....pleased with today's session, but hungier now than ever

[Sir J-Werk]

thanks bro, things have been good, training, eating, trying to grow......the usual hassels of this game.....how about yourself



Slowly pulling my head out of my ass after a month of being absent mentally. Slowly working my way back into it.... Always appreciated the support you gave Brother. Just looking forward to doing the same in return.

[Big Wides]

Well, it was 10 years ago to the day that I first picked up a weight on my 14th birthday, as a small, young 155lb kid with no friggin clue what to do. I knew that in order for me to be competitive in athletics I had to gain weight and weights seemed like the logical place to start. Went through a lot of trials and tribulations during the first two years of training like many others do, but yet I still perservered through them, gaining strength and size along with new stretch marks on my arms. Was proud of myself and it showed up not only on the playing fields but in the classroom as well. Gained confidence in school, which was great since I am naturally shy along with a lot of other things. The sky was the limit for me and things were going well until everything in my world almost came crashing down. Almost lost my mom at the ripe old age of 17, luckly we did not and she is still around thank God, but it hit me hard, and my training suffered as well. The only reason why I kept on training was because my mom told me that the strength I was gaining within me was helping her, so I kept on trucking. I continued on training, threw 2 blown out knees and a bunch of other shit. During these times and these 10 years I noticed also that through the weights I was building character and a view on what surrounded me and how it impacted my life. Began to take some things more seriously than others, sepereated what was good from bad. I saw to many of my closest assoicates (called that for a reason) either fail out, drop out, OD, or piss their life away. I knew I couldnt, at this point I was the youngest captain on the Track team and had qualified for the Penn Relays in the shot and hammer (did not compete though, missed it by one place petitioned to get in but was declined). That was ok for me, I had exerpienced worse shit in my life, and only used it to fuel my work, knowing that I had to get better, push myself harder than before, do what it had to take to get there. More pity shit happened and I never got back to the Penn Relays, however I grew stronger, and I still grow stronger to this day. Yes, my weights go up, my physique changes, and I grow more in character and as a person with each passing day. And this all started with one day a 14 year old kid wanting to gain weight and get bigger......well I am still a kid, I am still learning, my fire within me burns greater now than it ever has......here's to the past 10 years of training in shaping me into what I am today......heres to the next 30 into shaping me into what I have yet to become

[Malloy1344]

Great Floor presses Wides. You have some strong ass Tris to hold that shit up. Awesome post about your last 10 years as well. I'll be goin into my 4th year in June I think. I would do anything to go back to highschool and start my training then, but alas, here we are. Great job Wides, your a leader and inspirational to us all.

[dominate77]

that's an awesome post bro, and i can relate to that in so many ways right now, i started lifting seriously at a gym at 14, i weighed 155, and just now since football ended i've noticed so many of my old close friends starting to snort coke! as sophmores (few juniors and seniors too) they're pissing their lives away, i hope that none of them OD or drop out, it's frustrating, to see all these people with so much potential doing this shit

and strong session too bro, you're killing it

[eblnyc]

happy b-day wides....

[excessive endorphins]

happy b-day wides....

happy bday! great work with the floor pressing! i should do them soon

[MassMonster]

happy b-day wides....

happy bday! great work with the floor pressing! i should do them soon

Wides it's ya birthday? shit man wish id known... i woulda got u a midget in a cupcake.... lmao... nah but seriously happy birthday may u only get swoller (yes i make up my own words)

[Big Wides]

thanks everyone for your kind words and wishes over the past year this thread has been up and running......stay tuned for a whole other year of training, dieting, and hopefully growing

[G Diesel]

Happy Birthday my brother... A wise and strong 24, your future is bright. Enjoy your day bro and stay on the path. I've been amazed by your progress thus far and my mind is boggled contemplating the levels you'll someday reach. Here's to one of the few training partners I couldn't burn out or bitch out. Respect. Peace, G

[Pizzalamp]

Happy Birthday and congrats on watchman!

[ChandlerXJ]

Wides, weight gain is going good man, eating way more now... had a cheat meal today on my clean bulk...

2 cheesy gordida crunches, 1 spicey chicken burrito, cheesy fiesta potatoes, 8 unilver, amino tech, animla pak.. hahaha

[Big Wides]

Wides, weight gain is going good man, eating way more now... had a cheat meal today on my clean bulk...

2 cheesy gordida crunches, 1 spicey chicken burrito, cheesy fiesta potatoes, 8 unilver, amino tech, animla pak.. hahaha

thats one way to put on size......good shit, hopefully see you at the Delaware ABC

[Big Wides]

Shoulders and Arms, 1/12/08 @ 640ish

hang cleans - barx10, 135x9, 185x3, 205x3, 225x3, 245x2
seated side raise - 4 sets 20-7, 45x7 on last set
barbell front raise - 4sets 8-6, 135x6 on last set
hs shrugs - 4x12
pushdowns - 4x12
rope ext. - 4x12
hs seated dips - 4x12
preacher curl/one arm curl thing superset - 4x10-7
ez bar curl - 3x8
crazy 8s - 1 set

there is not a non-sore muscle on my body, i could not find any strength for pressing being i was still somewhat shot from the bench session yesterday, wanted to give the barbell front raises a kick and was shocked at the 135 espically being dead after the cleans since it has been a long while since i did hang cleans (complete ball buster).....then came the usual arm gaulent that resembles the end to Cannonball Run......its a great pump. found some Alice in Chains for the session, no idea where i dug those from

"We want za money Lebowski"

[Pizzalamp]

Shoulders and Arms, 1/12/08 @ 640ish

hang cleans - barx10, 135x9, 185x3, 205x3, 225x3, 245x2
seated side raise - 4 sets 20-7, 45x7 on last set
barbell front raise - 4sets 8-6, 135x6 on last set
hs shrugs - 4x12
pushdowns - 4x12
rope ext. - 4x12
hs seated dips - 4x12
preacher curl/one arm curl thing superset - 4x10-7
ez bar curl - 3x8
crazy 8s - 1 set

there is not a non-sore muscle on my body, i could not find any strength for pressing being i was still somewhat shot from the bench session yesterday, wanted to give the barbell front raises a kick and was shocked at the 135 espically being dead after the cleans since it has been a long while since i did hang cleans (complete ball buster).....then came the usual arm gaulent that resembles the end to Cannonball Run......its a great pump. found some Alice in Chains for the session, no idea where i dug those from

"We want za money Lebowski"

AWESOME BRO
DOING GREAT!!!

[excessive endorphins]

AWESOME BRO
DOING GREAT!!!

front raises damn beast,is that with super strict form?

[Young&Hungry]

Shoulders and Arms, 1/12/08 @ 640ish

hang cleans - barx10, 135x9, 185x3, 205x3, 225x3, 245x2
seated side raise - 4 sets 20-7, 45x7 on last set
barbell front raise - 4sets 8-6, 135x6 on last set
hs shrugs - 4x12
pushdowns - 4x12
rope ext. - 4x12
hs seated dips - 4x12
preacher curl/one arm curl thing superset - 4x10-7
ez bar curl - 3x8
crazy 8s - 1 set

there is not a non-sore muscle on my body, i could not find any strength for pressing being i was still somewhat shot from the bench session yesterday, wanted to give the barbell front raises a kick and was shocked at the 135 espically being dead after the cleans since it has been a long while since i did hang cleans (complete ball buster).....then came the usual arm gaulent that resembles the end to Cannonball Run......its a great pump. found some Alice in Chains for the session, no idea where i dug those from

"We want za money Lebowski"

Great stuff BW, those hang cleans are insane especially after the layoff from them!

[dominate77]

wow big wides, those are some heavy ass front raises
my friend did a few sets of crazy 8's, looked pretty painful
i think i'll do those the next time i finish biceps

[Big Wides]

AWESOME BRO
DOING GREAT!!!

thanks Pizza, just trying to do my best with each session in hopes that some new growth will spark out of it....

front raises damn beast,is that with super strict form?

thanks bro, it wasnt super strict but it wasnt a full body blow out either, the weight was controlled throughout the whole motion and took it as slow as i could on the decent of the weight

Great stuff BW, those hang cleans are insane especially after the layoff from them!

thanks Y&H, i was shocked at them myself, my legs are still fried from thursday's session, the hand speed was still there and i was focusing on exaggerating the catch with the lighter weights, that part seems to be another issue ive gotta address at some point

wow big wides, those are some heavy ass front raises
my friend did a few sets of crazy 8's, looked pretty painful
i think i'll do those the next time i finish biceps

those crazy 8s are an amazing arm pump and it allows you to hit the bis from many different angles.....i would reccomend doing them maybe once a month to flush out the bis

[Toni69]

[QUOTE=Big Wides;264004]Shoulders and Arms, 1/12/08 @ 640ish

hang cleans - barx10, 135x9, 185x3, 205x3, 225x3, 245x2
seated side raise - 4 sets 20-7, 45x7 on last set
barbell front raise - 4sets 8-6, 135x6 on last set
hs shrugs - 4x12
pushdowns - 4x12
rope ext. - 4x12
hs seated dips - 4x12
preacher curl/one arm curl thing superset - 4x10-7
ez bar curl - 3x8
crazy 8s - 1 set

Awesome on the hang cleans and side laterals and "the House" front rasies most especially! wow!

I actually dont do front raises cause I get so much front delt work on my chest days and shoulder days with arnold presses and declines...that I dont bother targeting them as a separate muscle group anymore.

Hey that meal you mentioned earlier...how could you eat all that? I would have had a severe belly ache! LOL

[Big Wides]

Awesome on the hang cleans and side laterals and "the House" front rasies most especially! wow!

I actually dont do front raises cause I get so much front delt work on my chest days and shoulder days with arnold presses and declines...that I dont bother targeting them as a separate muscle group anymore.

Hey that meal you mentioned earlier...how could you eat all that? I would have had a severe belly ache! LOL

thanks Toni, I to usually steer away from the front raises since like bis and tris, are hit with so many of the different compound movements. I only jumped to the 135 to see if I could even do one. The hang cleans felt good to do them again and as for that meal, you'd be suprised how much i can eat......its mind boggling

[IRBS]

Chest, 1/11/08 @ 530:

floor presses - barx10, 135x8, 225x8, 275x5, 315x3, 345x1, 365x1, 385x1, 405x0
flies - 4 sets, 20-15
bench press - 135x10, 225x10, 285x2, 345x4
incline flies - 2x20
leg raises - 3x12
nautils ab machine - worked up to 100reps, increased weight with each set

was able to do floor presses and keep the PLer in me happy for the time being.....went after 405 to see if i could get it, really trying to figure out were the weak point is in my bench, did more fly movements than usual, trying to stretch out the pecs to get them to try and grow.....pleased with today's session, but hungier now than ever

Awesome floor presses bro!!! Now I guess I'll have to get 385 next time I do them, LOL! How close was the 405 for you? You gotta figure your raw bench is around 415-425 right now! Awesome work!

[Big Wides]

Awesome floor presses bro!!! Now I guess I'll have to get 385 next time I do them, LOL! How close was the 405 for you? You gotta figure your raw bench is around 415-425 right now! Awesome work!

thanks IRBS, the 405 moved about 1" off the ground and then it stalled, so the spotter had to basically sumo dead it.....kinda interesting to watch. It should be interesting when i go for a max on the bench, which i am thinking maybe early to mid Feb. so that I can focus on getting different areas of the bench back into shape. Also, when the time comes I have to figure out how to approach it, with the warmups to acclimation sets, to finally letting the 1RM rip.....

[IRBS]

thanks IRBS, the 405 moved about 1" off the ground and then it stalled, so the spotter had to basically sumo dead it.....kinda interesting to watch. It should be interesting when i go for a max on the bench, which i am thinking maybe early to mid Feb. so that I can focus on getting different areas of the bench back into shape. Also, when the time comes I have to figure out how to approach it, with the warmups to acclimation sets, to finally letting the 1RM rip.....

Sweet. I love it when I am doing shirt work and my training partner (who is not a powerlifter) has to do a mid shin rack pull, LOL.

Doing some workups like you are doing will help you know how to work up when you do go for a new 1RM...I would say triples up to 300lbs and then singles after that...I usually just go by feel on that specific day...

[Toni69]

thanks Toni, I to usually steer away from the front raises since like bis and tris, are hit with so many of the different compound movements. I only jumped to the 135 to see if I could even do one. The hang cleans felt good to do them again and as for that meal, you'd be suprised how much i can eat......its mind boggling

That is the best though..when your like ahhh, wtf..Im just gonna try and see if I can do it and then you blast through this new thing like nothing and your like...holy shit..all confident and feeling good about yourself. Like when I hit the 2 pies on those jailhouse t-bar rows...and I did them slow and tight for reps; I shocked myself. It feels good when you test yourself like that and you win. I wanted to reward myself with a huge ass burger and thought...dammit, I cant! LOL

But even if I attempt a weight I never did before and just cant get the rep..I dont beat myself up about it. I just think..ok..I tried, I know what it feels like...I know what to expect for the next try. It just motivates me to work harder and to get that weight moving on my next try. Like when I started doing the 880 leg press..the first few times..I didnt get full depth, just racking and unracking that weight was work in itself. Once I became comfortable with it...I took off with it. Each time I leg pressed, my depth and control of the weight kept improving...this is how I get into the mindgames of my training..you know what I mean?

BTW...how was your sandwich? LOL

[Big Wides]

BTW...how was your sandwich? LOL

my fat ass ate 3/4 of it.....

[Toni69]

my fat ass ate 3/4 of it.....

haha! good boy!!! I would love to cook for someone who actually appreciates what I make..I mean a guy..not my gf's. When my gf's come to my place they are on cloud 9 cause I spoil them with my food and I make some mean drinks too.

Did you put cheese on it? what type if you did? I used to use the mozzerella di buffalo...and with the roasted red pepper and all those italian meats...I would be on cloud 9! LOL

[McFly]

awesome workouts brother, see you on the 26th!!!

[Big Wides]

awesome workouts brother, see you on the 26th!!!

thanks McFly, looking forward to the 26th as well.....its going to be a good time

[G Diesel]

"We want za money Lebowski"

"Give us za money Lebowski, or we cuts off your johnson."

Peace, G

[Malloy1344]

Fucking sick workout for those delts/arms. Your 135 x 6 destroys me. lol. Great work Wides, closer and closer to 270, one rep at a time.

[Big Wides]

Fucking sick workout for those delts/arms. Your 135 x 6 destroys me. lol. Great work Wides, closer and closer to 270, one rep at a time.

Thanks Jim, it was a tough one but it had to get attempted......yes the road is a slow steady one that will culmanate with great rewards for those who can traverse it

[excessive endorphins]

what are you doing at the brooklyn abc? Pizza and myself are going deads/legs.Well,maybe just deads,were doin sets till 225x1 is hard..You down? At least bring you recorder,im hittin 315x30!

[Big Wides]

what are you doing at the brooklyn abc? Pizza and myself are going deads/legs.Well,maybe just deads,were doin sets till 225x1 is hard..You down? At least bring you recorder,im hittin 315x30!

315x30 is shear madness......most likley going to be hitting shoulders and arms, but who knows split might change before that

[excessive endorphins]

315x30 is shear madness......most likley going to be hitting shoulders and arms, but who knows split might change before that

im going to try,and thatd be after all my working sets and whatnot.

[Pizzalamp]

315x30 is shear madness......most likley going to be hitting shoulders and arms, but who knows split might change before that

im hoping ill be able to stand after lol

[Malloy1344]

Gonna be a killer session up north. The ground will be shakin with all that deadlifting

[excessive endorphins]

Gonna be a killer session up north. The ground will be shakin with all that deadlifting

better believe it

[eblnyc]

we fucks you up and we takes the money lebobski...haha..i love that movie..killer workout extra wides..damn your one strong dude...

[Pizzalamp]

whats up wides!!!!!
just checking in...
ill be rocking at globo gym tommorow
peace

[hjayss]

Whats up Big easy....doing alright....

[Big Wides]

"Toothpicks", 1/15/08, 7:45pm...

Trained w/ G and Juggernaut. First "toothpick" only training session in several months.

Close Grip Bench Press: 135 x 15, 225 x 10, 315 x 5, 365 x 1
One Arm Overhead DB Extension: 4 sets, 55s x 10 on last set
Pushdowns: 4 sets x 20-10 reps
EZ Bar Curls: 4 sets x 15-10 reps, 21s on last set
Preacher DB Curls (vertical side): 3 sets x 15-5 reps
Alternating DB Curls: 3 sets, 65s x 3 on last set
Hammer DB Curls: 3 sets, 75s x 5 on last set
Behind the Back Barbell Wrist Curls: 4 sets x 15-12 reps

Leg Press Calf Raises: 6 sets x 12 reps

Pulldown Abs: 4 sets x 25 reps each

ball busting session, my "toothpicks" felt like they were going to explode after this madness. And yes, at points during the session my brain decided not to work at certain points. It is apparent that after this session and Friday's session that I am still looking for weak points in my bench. However this session will def. help not only the bench with tricep work, but the deads and squats as well with the bicep work as well.

I will be fatting all day today.....which will be fun

[McFly]

"Toothpicks", 1/15/08,

I will be fatting all day today.....which will be fun

LMFAO!!! i like the term "fatting" i'll have to use that more often.

[Big Wides]

we fucks you up and we takes the money lebobski...haha..i love that movie..killer workout extra wides..damn your one strong dude...

thanks eblnyc, just working on getting my strength/physique up to par this year. got lots of work ahead of me and we are just getting started

whats up wides!!!!!
just checking in...
ill be rocking at globo gym tommorow
peace

ahh Globo Gym.....the happiest place on Earth, were the machines/benches are not crowded and people squat in the racks. (its hard to type sarcasim)

Whats up Big easy....doing alright....

trying to homer, taking it one day at a time and seeing where it leads

[IRBS]

"Toothpicks", 1/15/08, 7:45pm...

Trained w/ G and Juggernaut. First "toothpick" only training session in several months.

Close Grip Bench Press: 135 x 15, 225 x 10, 315 x 5, 365 x 1
One Arm Overhead DB Extension: 4 sets, 55s x 10 on last set
Pushdowns: 4 sets x 20-10 reps
EZ Bar Curls: 4 sets x 15-10 reps, 21s on last set
Preacher DB Curls (vertical side): 3 sets x 15-5 reps
Alternating DB Curls: 3 sets, 65s x 3 on last set
Hammer DB Curls: 3 sets, 75s x 5 on last set
Behind the Back Barbell Wrist Curls: 4 sets x 15-12 reps

Leg Press Calf Raises: 6 sets x 12 reps

Pulldown Abs: 4 sets x 25 reps each

ball busting session, my "toothpicks" felt like they were going to explode after this madness. And yes, at points during the session my brain decided not to work at certain points. It is apparent that after this session and Friday's session that I am still looking for weak points in my bench. However this session will def. help not only the bench with tricep work, but the deads and squats as well with the bicep work as well.

I will be fatting all day today.....which will be fun

I will be fatting as well...good to hear, LOL. Nice "toothpick" session...I've always heard it called "Operation Kidney Bean" LOL

[eblnyc]

toothpicks?ok..thats me not you super heavy duty wides...you boys are doing fantastic work down there in globo gym...killadelphia is creating monsters...

[Big Wides]

LMFAO!!! i like the term "fatting" i'll have to use that more often.

the process has already started as of 630 this morning......i'd hate to be my fridge later today

I will be fatting as well...good to hear, LOL. Nice "toothpick" session...I've always heard it called "Operation Kidney Bean" LOL

"Operation Kidney Bean" thats a new one to me.....always gotta love the Ed Coan anaolgy when it comes to biceps, a true classic line

toothpicks?ok..thats me not you super heavy duty wides...you boys are doing fantastic work down there in globo gym...killadelphia is creating monsters...

thanks eblnyc, pushing the growth limits one rep at a time.....the intensities in the sessions has increased as of late, which is a good thing......i am nowhere near monster status as of yet, got a lot of work ahead of me for that status.....as always thank you for your kind words

[Malloy1344]

Damn Wides...those arms are gonna be growin like crazy. Great job. Insane weight on the CG Bench. Your bench will benefit drastically from that.

[Lowdown5]

"Fatting", I like that Wides. I think I will use that if it is OK with you?? LOL

[Big Wides]

Damn Wides...those arms are gonna be growin like crazy. Great job. Insane weight on the CG Bench. Your bench will benefit drastically from that.

thanks Jim, trying every avenue to build on what i already have. I was thinking on my chest day to throw in illegally wide benches to help with some pec strength....but we shall see

"Fatting", I like that Wides. I think I will use that if it is OK with you?? LOL

by all means LD, its just a word.

[excessive endorphins]

365 on cg? i got 60 pounds..im catchin up!!

nice damn work bro,what are ya weighin?

[Lowdown5]

It is a good word, I like it.

[Big Wides]

365 on cg? i got 60 pounds..im catchin up!!

nice damn work bro,what are ya weighin?

thanks bro, flirting with the 250 mark on Monday.....not going near the scale for another 1.5/2 weeks

[Lowdown5]

Damn Wides, you are growing like crazy!!

[dominate77]

365??? that's insane dude...lol i wish i could squat that....thats my goal for squat tomorrow, hopefully my lower body can match your triceps haha

how close do you go on CG's?

[Big Wides]

365??? that's insane dude...lol i wish i could squat that....thats my goal for squat tomorrow, hopefully my lower body can match your triceps haha

how close do you go on CG's?

for most of my sets, pinky right were the knurling starts on the bar, for the 365 set i put my middle finger were the knurling starts......for me thats close grip because of how my normal bench grip is

[MassMonster]

"Toothpicks", 1/15/08, 7:45pm...

Trained w/ G and Juggernaut. First "toothpick" only training session in several months.

Close Grip Bench Press: 135 x 15, 225 x 10, 315 x 5, 365 x 1
One Arm Overhead DB Extension: 4 sets, 55s x 10 on last set
Pushdowns: 4 sets x 20-10 reps
EZ Bar Curls: 4 sets x 15-10 reps, 21s on last set
Preacher DB Curls (vertical side): 3 sets x 15-5 reps
Alternating DB Curls: 3 sets, 65s x 3 on last set
Hammer DB Curls: 3 sets, 75s x 5 on last set
Behind the Back Barbell Wrist Curls: 4 sets x 15-12 reps

Leg Press Calf Raises: 6 sets x 12 reps

Pulldown Abs: 4 sets x 25 reps each

ball busting session, my "toothpicks" felt like they were going to explode after this madness. And yes, at points during the session my brain decided not to work at certain points. It is apparent that after this session and Friday's session that I am still looking for weak points in my bench. However this session will def. help not only the bench with tricep work, but the deads and squats as well with the bicep work as well.

I will be fatting all day today.....which will be fun

wow bro....u r my new idol....lol slingin shit like its nutin.....

[Pizzalamp]

wow things are great as usual here big wides
keep up ya great work that bench number is rediculous!

[Big Wides]

wow things are great as usual here big wides
keep up ya great work that bench number is rediculous!

thanks Pizza, this is the start to a big year both physique wise and number wise......ill try my best to not let anyone down

[Lowdown5]

thanks Pizza, this is the start to a big year both physique wise and number wise......ill try my best to not let anyone down


You have never let anyone down Bro, and the way I see it you can't!

[Young&Hungry]

You have never let anyone down Bro, and the way I see it you can't!

Just a question bro, are you still doing your annual "Oil Change" olympic split sometime this year? I'm thinking about running it in the last six weeks before the offense/defense camp, we'll see...

[Big Wides]

Just a question bro, are you still doing your annual "Oil Change" olympic split sometime this year? I'm thinking about running it in the last six weeks before the offense/defense camp, we'll see...

I will not be doing that this year, since right now I am making soild gains and see no need to shock my system that drastically.....i ran it to get a lot of the kinks out of my system, but each session now does that.....its a soild program that requires as much rest as intensity that is put into it.....it will make your eye/hand/feet connection a whole lot stronger and your explosive power will be unmatched by those who neglect the olympic lifts

[excessive endorphins]

bro,we need to meet up,and maybe you can give me an oly lift tutorial...

[Pizzalamp]

You have never let anyone down Bro, and the way I see it you can't!

x2

[Time2Change]

I will not be doing that this year, since right now I am making soild gains and see no need to shock my system that drastically.....i ran it to get a lot of the kinks out of my system, but each session now does that.....its a soild program that requires as much rest as intensity that is put into it.....it will make your eye/hand/feet connection a whole lot stronger and your explosive power will be unmatched by those who neglect the olympic lifts
Yo man...where do you live in s.e. PA? I live there too, jw.

[hjayss]

Big wides wassup bro...looking solid as hell...

[Big Wides]

Wheels, Thursday, 1/17/08, 7:45pm...

Trained w/ G, The Hour of Power.......

Leg Extensions: 5 sets, Stack x 10 on last set
Seated Leg Curls (Hamtractor): 5 sets, Stack x 8 on last set
Kneeling Unilateral Leg Curls: 3 sets x 12-8 reps
Superset: Leg Press (4 sets x 15 reps) w/ Hack Squat (4 sets x 10 reps)
Superset: Seated Calf Raises (5 sets x 15-10 reps) w/ HS Horizontal Calf Raises (5 sets x 12 reps)

Fun, brutal, shocking, and compelte insanity all wrapped up in one hour (+/- 10 minutes).....was drained at the end of it, those supersets are a powerful combo that will get anything to grow. Since this session was a nice attack on the legs, I will not be pulling on Saturday when I do back.....gotta let these bad boys recover. Later on, chest and shoulders.....a motified Westside day, could get fun

[Big Wides]

You have never let anyone down Bro, and the way I see it you can't!

thank you for the kind words LD, means a lot

bro,we need to meet up,and maybe you can give me an oly lift tutorial...

we can make it happen, i'm a little rusty though but ill see what i can do

Big wides wassup bro...looking solid as hell...

thanks homer, one set at a time and we'll see where it goes....so far I'm liking the results.....going to keep on pushing it

[Malloy1344]

Damn bro, thats a fast and intense session there. Volume like crazy. I gotta ask...what the hell is a kneeling unilateral leg curl? A machine your globo gym has that mine does not? I think I'm gonna do the leg press/hack superset next monday....great work as always Wides.

[Big Wides]

Damn bro, thats a fast and intense session there. Volume like crazy. I gotta ask...what the hell is a kneeling unilateral leg curl? A machine your globo gym has that mine does not? I think I'm gonna do the leg press/hack superset next monday....great work as always Wides.

thanks Jim....its acutally a standing one legged curl with a place for your knee to rest on (if that made any sense), its a nice piece of equipment and allows a nice contraction of the hammy, almost like a concentration curl for bis

[Malloy1344]

thanks Jim....its acutally a standing one legged curl with a place for your knee to rest on (if that made any sense), its a nice piece of equipment and allows a nice contraction of the hammy, almost like a concentration curl for bis

Oh man, Im jealous! I know exactly what you mean. Nulllogik has one of those at Powerhouse by me, it was a really awesome movement. Globo Gym Deerfield doesn't have it....I think they invested in another chest press machine instead :(

[excessive endorphins]

haha sounds good bro! just need to work on them snatches,and gettin deep on my cleans

[Big Wides]

haha sounds good bro! just need to work on them snatches,and gettin deep on my cleans

the trick to getting deep on cleans is flexabilty. stretch out your hip flexors, quads, hams, groin, and also a strong ab region helps to absorb the shock of the catch. to help with your problem of getting deep, work with just the barbell going through the motion of the lift, with the main concentration on the catch. A progression that I have used in the past, and sometimes frequent for the clean is:

Part 1 - Deadlift, Full Squat, Front Squat
PArt 2 - Shrug, Hang Jump Shrug, Jump Shrug
PArt 3 - Hang Pull, Romanian Deadlift, High Pull
PArt 4 - Hang Clean, Clean

give it a try and when you can work on the depth with the squats and front squats (espically these) since it will better prepare your joints to use that power.

the snatch is a whole different animal and these lifts here breakdown the hard part of the lift (the inital part is similar to the clean):

Quick Drop
Press Under
Overhead Squat

[excessive endorphins]

the trick to getting deep on cleans is flexabilty. stretch out your hip flexors, quads, hams, groin, and also a strong ab region helps to absorb the shock of the catch. to help with your problem of getting deep, work with just the barbell going through the motion of the lift, with the main concentration on the catch. A progression that I have used in the past, and sometimes frequent for the clean is:

Part 1 - Deadlift, Full Squat, Front Squat
PArt 2 - Shrug, Hang Jump Shrug, Jump Shrug
PArt 3 - Hang Pull, Romanian Deadlift, High Pull
PArt 4 - Hang Clean, Clean

give it a try and when you can work on the depth with the squats and front squats (espically these) since it will better prepare your joints to use that power.

the snatch is a whole different animal and these lifts here breakdown the hard part of the lift (the inital part is similar to the clean):

Quick Drop
Press Under
Overhead Squat

Alright.Start stretchin! lol
The moves i think im going to keep doing are the hangclean/press,overhead squat,and high pull.They seem pretty the best imo.

The quick drop is a bitch! lol

Ive also found db snatches fun,or my variation,pretty much a deadlift into an overhead front raise! lol

[eblnyc]

wheels were cooked..great job extra wides..nothing but the best from philly...

[Big Wides]

wheels were cooked..great job extra wides..nothing but the best from philly...

thanks eblnyc.....it was right to the point last night. gotta get the legs big, then the rest of the body will follow

[Malloy1344]

Gotta have the big wheels to carry around the big torso.

[Big Wides]

chest and shoulders 1/18/08....545ish

illegally wide bench - barx12, 135x12, 225x10, 275x9
regular bench - 345x4, 365x4, 275x11, 225x14
incline bench - 4x12
flies - 4x15
seated side raise - 4x12
seated front raise - 4x12
drive the car - 1 setxpie
30 min of cardio

yes, the cardio is not a typo, i got lost at the gym and saw these "hamster wheels" and decided it looked like fun.....took it easy on the shoulders since they were hammered hard during the bench session.....just looking for a pump to get blood flowing into them and stimulate whatever was left......back day tomorrow, should be fun

[norrim1]

chest and shoulders 1/18/08....545ish

illegally wide bench - barx12, 135x12, 225x10, 275x9
regular bench - 345x4, 365x4, 275x11, 225x14
incline bench - 4x12
flies - 4x15
seated side raise - 4x12
seated front raise - 4x12
drive the car - 1 setxpie
30 min of cardio

yes, the cardio is not a typo, i got lost at the gym and saw these "hamster wheels" and decided it looked like fun.....took it easy on the shoulders since they were hammered hard during the bench session.....just looking for a pump to get blood flowing into them and stimulate whatever was left......back day tomorrow, should be fun

Sick session bro, especially on the flat bench after pre-exhausting your chest! Come expo time you'll have to show me how you roll....haha

[Roland]

Good stuff Wides, man you are killing it like always. Keep it up my man.

[Big Wides]

Sick session bro, especially on the flat bench after pre-exhausting your chest! Come expo time you'll have to show me how you roll....haha

haha, you know i will norrim1, i play my chest routines by how my shoulders are feeling to tell you the truth, if they are bothering me during the warmup sets, i will judge my weights and reps accordingly......slowly each day trying to earn my place at the table

Good stuff Wides, man you are killing it like always. Keep it up my man.

thanks Roland, going to keep it up, its the only way i know how to train

[Pizzalamp]

chest and shoulders 1/18/08....545ish

illegally wide bench - barx12, 135x12, 225x10, 275x9
regular bench - 345x4, 365x4, 275x11, 225x14
incline bench - 4x12
flies - 4x15
seated side raise - 4x12
seated front raise - 4x12
drive the car - 1 setxpie
30 min of cardio

yes, the cardio is not a typo, i got lost at the gym and saw these "hamster wheels" and decided it looked like fun.....took it easy on the shoulders since they were hammered hard during the bench session.....just looking for a pump to get blood flowing into them and stimulate whatever was left......back day tomorrow, should be fun
awesome job bro
always pushing yourself

[Big Wides]

awesome job bro
always pushing yourself

thanks Pizza, i see what your doing up in CT, and gain inspiration and motovation off of that.....gotta keep pushing the envelop just a little bit more with each session to get to where the goals we have set for ourselves that much more obtainable

[Malloy1344]

chest and shoulders 1/18/08....545ish

illegally wide bench - barx12, 135x12, 225x10, 275x9
regular bench - 345x4, 365x4, 275x11, 225x14
incline bench - 4x12
flies - 4x15
seated side raise - 4x12
seated front raise - 4x12
drive the car - 1 setxpie
30 min of cardio

yes, the cardio is not a typo, i got lost at the gym and saw these "hamster wheels" and decided it looked like fun.....took it easy on the shoulders since they were hammered hard during the bench session.....just looking for a pump to get blood flowing into them and stimulate whatever was left......back day tomorrow, should be fun

Damn wides. Insane. Thats alot of weight being moved. and Volume!! Guess what....you'll be proud..I'm considering doing a PL cycle come summmer time ....Im gonna cut for now, and see how it goes, but deep inside me, I want to lift heavy weight :(...

you should seen this dude today at globo gym......he had a olympic bar, and he held it with on hand on his shoulder, then simultaneous jumped, pushed the bar straight up, and lifted the opposing leg.....it was the weirdest thing i've seen...

[dominate77]

chest and shoulders 1/18/08....545ish

30 min of cardio

yes, the cardio is not a typo, i got lost at the gym and saw these "hamster wheels" and decided it looked like fun

cardio fun? good joke wides

nice workout though, your killing it

[AnthonyB]

Part 1 - Deadlift, Full Squat, Front Squat
PArt 2 - Shrug, Hang Jump Shrug, Jump Shrug
PArt 3 - Hang Pull, Romanian Deadlift, High Pull
PArt 4 - Hang Clean, Clean

give it a try and when you can work on the depth with the squats and front squats (espically these) since it will better prepare your joints to use that power.

the snatch is a whole different animal and these lifts here breakdown the hard part of the lift (the inital part is similar to the clean):

Quick Drop
Press Under
Overhead Squat


I like that routine. a lot. do you have any tips on doing BB snatches? i MIGHT try and learn them. you do mess wit any DB snatches ever?

[Big Wides]

"The Ghost of Tom Joad"

Back 1/19/08

bent over rows - barx10, 135x10, 185x10, 225x8, 275x5, 315x1
pulldowns - 4sets 10-5, stackx5 on last set
hs underhand pulldowns - 3sets 15-5, 3piesx5 on last set
hs high row - 4sets, 4piesx7, 2piesx15
40minutes on hamster wheel

[Big Wides]

Damn wides. Insane. Thats alot of weight being moved. and Volume!! Guess what....you'll be proud..I'm considering doing a PL cycle come summmer time ....Im gonna cut for now, and see how it goes, but deep inside me, I want to lift heavy weight :(...

you should seen this dude today at globo gym......he had a olympic bar, and he held it with on hand on his shoulder, then simultaneous jumped, pushed the bar straight up, and lifted the opposing leg.....it was the weirdest thing i've seen...

you....PL cycle, thats a great idea, you'll enjoy it very much and you'll develop the deep tissue strength that is great.....also that story about the dude at globo gym had me rolling for a while.....something new and idoitic everyday

cardio fun? good joke wides

nice workout though, your killing it

thanks bro, pushing it with what i got everytime i step in the gym, leaving it all there

I like that routine. a lot. do you have any tips on doing BB snatches? i MIGHT try and learn them. you do mess wit any DB snatches ever?

flexability is crucial for all of the olympic lifts, and work on the timing of the movement witih either a broomstick or just the bar.....it is crucial to get used to the motion before you attempt to do any weight, also if you can get your hands on some vids, that is also a great way to learn.....db snatches never done them

[Pizzalamp]

"The Ghost of Tom Joad"

Back 1/19/08

bent over rows - barx10, 135x10, 185x10, 225x8, 275x5, 315x1
pulldowns - 4sets 10-5, stackx5 on last set
hs underhand pulldowns - 3sets 15-5, 3piesx5 on last set
hs high row - 4sets, 4piesx7, 2piesx15
40minutes on hamster wheel

nice bro
im loving those barbell rows
ill be starting cardio on mon like u do after workout-im thinking of having nitro before-do u do anything like that??

[Big Wides]

nice bro
im loving those barbell rows
ill be starting cardio on mon like u do after workout-im thinking of having nitro before-do u do anything like that??

in general before i train i'll either take a Nitro pak or 4 Amino 3001 tabs.....so i dont devaite from that plan when doing cardio, since I attack it as a training day....so today after i trained hit up a nitro pack and did the cardio.....I am still trying to work out a cardio schedule that will work well with my current training

[Pizzalamp]

in general before i train i'll either take a Nitro pak or 4 Amino 3001 tabs.....so i dont devaite from that plan when doing cardio, since I attack it as a training day....so today after i trained hit up a nitro pack and did the cardio.....I am still trying to work out a cardio schedule that will work well with my current training

cool im always scared of doing cardio after lifting but the nitro will work out perfect

[Maharg]

in general before i train i'll either take a Nitro pak or 4 Amino 3001 tabs.....so i dont devaite from that plan when doing cardio, since I attack it as a training day....so today after i trained hit up a nitro pack and did the cardio.....I am still trying to work out a cardio schedule that will work well with my current training

I have not seen any others post that they take 3001 tabs. I have started the recently, and besides being able to choke a horse, have loved them. They are great for all things as far as i can tell.

[dominate77]

wides i have a question regarding snatches

i've only done the barbell version once

but when you throw the weight up, are you supposed to have your arms/elbows completely locked or is it ok to have them slightly bent??

[Big Wides]

wides i have a question regarding snatches

i've only done the barbell version once

but when you throw the weight up, are you supposed to have your arms/elbows completely locked or is it ok to have them slightly bent??

i think you are referring to the catch of the movement. when you dip under the bar your arms should be locked out so you can squat the weight up in an explosive manner. when you have them bent, you run the risk of injury since your grip is wider than cleans so the risk of hitting your head is great.....which is never a good thing

[dominate77]

i think you are referring to the catch of the movement. when you dip under the bar your arms should be locked out so you can squat the weight up in an explosive manner. when you have them bent, you run the risk of injury since your grip is wider than cleans so the risk of hitting your head is great.....which is never a good thing

no i mean when you snatch it off the ground, and you're bringing it up, should your arms be totally straight, or slightly bent

[Big Wides]

no i mean when you snatch it off the ground, and you're bringing it up, should your arms be totally straight, or slightly bent

sorry, slighty bent since it allows you to keep the bar closer to your body, which helps in generating speed to get the weight above your head

[dominate77]

sorry, slighty bent since it allows you to keep the bar closer to your body, which helps in generating speed to get the weight above your head

oh good i'm glad lol, my friend said absolutely straight and i thought no way, how do people use so much weight like this it doesn't feel natural! haha

thanks for answering man

[Pizzalamp]

whats up bro
just checking in hope all is well
hope youre keeping up w/ the cardio
im starting today

[IRBS]

"The Ghost of Tom Joad"

Back 1/19/08

bent over rows - barx10, 135x10, 185x10, 225x8, 275x5, 315x1
pulldowns - 4sets 10-5, stackx5 on last set
hs underhand pulldowns - 3sets 15-5, 3piesx5 on last set
hs high row - 4sets, 4piesx7, 2piesx15
40minutes on hamster wheel

Nice work BW...thats some serious hamster time, LOL

[Big Wides]

whats up bro
just checking in hope all is well
hope youre keeping up w/ the cardio
im starting today

still keeping with the cardio, doing different lengths of time, intervals, speeds and the like.....also changed up the diet a little bit as well so hopefully that will add in the changes....it all takes time I am really in no rush to drop, so hitting up the old Bob Wiley Method for this one

Nice work BW...thats some serious hamster time, LOL

thanks IRBS, forgot my chalk on the BORs but it felt good to row 3pies.....yes the hamster time is a grueling ordeal but it has to get done.....

[Pizzalamp]

are u ever scared of burning muscle post workout cardio
even though im gonna have the nitro and tons of people even pros do it theres always a part of me that worries

[Big Wides]

are u ever scared of burning muscle post workout cardio
even though im gonna have the nitro and tons of people even pros do it theres always a part of me that worries

there is a part of me that is, however I have done the post training cardio before and have seen my strength either stay the same or increase. the nitro before the cardio will start the muscle recovery process while you are doing the cardio. If you feel that you are losing to much strength/muscle, reevaluate your cardio/diet/training methods and curltail them as you see fit. There have been times were I have added some extra calories during some weeks to help maintain the muscle mass that I had, if I felt I was losing to much.

[Pizzalamp]

there is a part of me that is, however I have done the post training cardio before and have seen my strength either stay the same or increase. the nitro before the cardio will start the muscle recovery process while you are doing the cardio. If you feel that you are losing to much strength/muscle, reevaluate your cardio/diet/training methods and curltail them as you see fit. There have been times were I have added some extra calories during some weeks to help maintain the muscle mass that I had, if I felt I was losing to much.

cool
thanks

[Big Wides]

nothing major tonight, 10 minutes on the elliptical, 30 minutes on the tread. real reason I am posting is for diet critiques.....here is what went down the hatch today:

meal 1 - 3/4c oats, 1scoop whey
meal 2 - 35g whey with water
meal 3 - 8oz chicken, 1cup whole wheat pasta, 1/3 cup almonds
meal 4 - 4oz mozz cheese
meal 5 - 8oz chicken, romaine lettuce (no idea how much), 2tsp olive oil, 4tsp vineagar, 1/3 cup cashews
meal 6 - 50g whey isolate, 2tbs natty pb

this is a cleaned up version of my past eating feast, i am still trying to put on size however I have thrown cardio into the mix 4 times a week for 30-40minutes for general health reasons.

[Pizzalamp]

nothing major tonight, 10 minutes on the elliptical, 30 minutes on the tread. real reason I am posting is for diet critiques.....here is what went down the hatch today:

meal 1 - 3/4c oats, 1scoop whey
meal 2 - 35g whey with water
meal 3 - 8oz chicken, 1cup whole wheat pasta, 1/3 cup almonds
meal 4 - 4oz mozz cheese
meal 5 - 8oz chicken, romaine lettuce (no idea how much), 2tsp olive oil, 4tsp vineagar, 1/3 cup cashews
meal 6 - 50g whey isolate, 2tbs natty pb

this is a cleaned up version of my past eating feast, i am still trying to put on size however I have thrown cardio into the mix 4 times a week for 30-40minutes for general health reasons.

cool ive never seen ya diet before
hey as an alternative to whole wheat pasta i like brown rice pasta-i think it even tastes better than regular pasta
do u eat the incredible edible egg?

[Big Wides]

cool ive never seen ya diet before
hey as an alternative to whole wheat pasta i like brown rice pasta-i think it even tastes better than regular pasta
do u eat the incredible edible egg?

yeah i switch my carbs up from whole wheat pasta, brown rice, barely, potatoes, whole wheat bread, to keep my body guessing......as for the egg yes, my fourth meal is a roatating meal, some days ill have eggs, cheese, or whey.

[Lowdown5]

Meal #4, cheese but no protein???

[Big Wides]

Meal #4, cheese but no protein???

yeah that was today kinda like a treat for myself, tomorrow since it is a training day i will have 4 egg whites, 2 eggs and a whole wheat wrap.

[Lowdown5]

yeah that was today kinda like a treat for myself, tomorrow since it is a training day i will have 4 egg whites, 2 eggs and a whole wheat wrap.



Cool, was just wondering.

[Malloy1344]

Good job Wides. Great Back workout, and the diet looks good. I'm by no means an expert, but I might suggest a little more solid food. Your a big ass dude. This is kinda what my diet looks like now...

Meal 1 - 5 whole eggs/3 whites + 4 turkey bacon
Meal 2 - 8-10oz chicken or gound turkey with 1 cup green beans
Meal 3 - 40g shake
Meal 4 - 8-10oz grilled chicken w/ rice
Meal 5 - same as Meal 2
workout
post workout torrent
Meal 6 - 3 turkey burgers/lean beef w/ brocolli o
Meal 7 - 40 g shake

Probabaly not the best diet for loosing fat, but I'm lucky and can loose fat pretty well because I never really do cardio or watch my carbs in the past. So its almost like system shock.

Like I said, I'm no expert, just shootin it out! Keep up the great work Brother

[Nightshift]

Great workouts here BW!! You'll be wearin 3 XL before you know it!!!

[Big Wides]

Great workouts here BW!! You'll be wearin 3 XL before you know it!!!

thanks Nightshift.....still working on getting out of the XL department, ill get there one day

[eblnyc]

looking good sarge...i hope your not suffering to much with your cut..bulking is much more fun...i love my carbs...

[Malloy1344]

looking good sarge...i hope your not suffering to much with your cut..bulking is much more fun...i love my carbs...

I envy you :( I miss my bulk......i've been at or under 150g of carbs for 3 days and it sucks...gonna drop to under 100 in 2 weeks.

[Big Wides]

looking good sarge...i hope your not suffering to much with your cut..bulking is much more fun...i love my carbs...

thanks eblnyc, i am not suffering to much, i still get carbs in, just not in the surplus that I was taking them in before.....still need fuel to carry all of the food to these muscles to get them to grow.....if anything it will only drive my passion to get to where i want to go even greater than before

[Big Wides]

Back, with G and Juggernaut 1/22/07, 7:45pm...

Wide Grip Pulldowns: 5 sets x 15-8 reps
Wide Grip Pullups: 3 sets x 5 or 4 reps
Chest Supported T-Bar Row: 3 sets x 15-10 reps, 26 rep dropset on last set
HS High Rows (Lever Grip): 4 sets x 15-5 reps
Hyperextensions: 3 sets x 10 reps

Leg Press Calf Raises: 6 sets x 15-12 reps

Rope Cable Crunches: 3 sets x 25, 25, 30 reps

these iso days are a nice wakeup call, they are really taxing but worth every minute of it. I will say that I do not feel safe with the gyms hyperextension station, think the thing is missing a few bolts or something else. Juggernaut and G keep getting thicker and bigger each week, which pushes me to get bigger and thicker as well, got a lot of work to get done and it will get done.

[Pizzalamp]

Back, with G and Juggernaut 1/22/07, 7:45pm...

Wide Grip Pulldowns: 5 sets x 15-8 reps
Wide Grip Pullups: 3 sets x 5 or 4 reps
Chest Supported T-Bar Row: 3 sets x 15-10 reps, 26 rep dropset on last set
HS High Rows (Lever Grip): 4 sets x 15-5 reps
Hyperextensions: 3 sets x 10 reps

Leg Press Calf Raises: 6 sets x 15-12 reps

Rope Cable Crunches: 3 sets x 25, 25, 30 reps

these iso days are a nice wakeup call, they are really taxing but worth every minute of it. I will say that I do not feel safe with the gyms hyperextension station, think the thing is missing a few bolts or something else. Juggernaut and G keep getting thicker and bigger each week, which pushes me to get bigger and thicker as well, got a lot of work to get done and it will get done.

looking good wides
all round solid back workout
man that drop set sounded intense

[Malloy1344]

Back, with G and Juggernaut 1/22/07, 7:45pm...

Wide Grip Pulldowns: 5 sets x 15-8 reps
Wide Grip Pullups: 3 sets x 5 or 4 reps
Chest Supported T-Bar Row: 3 sets x 15-10 reps, 26 rep dropset on last set
HS High Rows (Lever Grip): 4 sets x 15-5 reps
Hyperextensions: 3 sets x 10 reps

Leg Press Calf Raises: 6 sets x 15-12 reps

Rope Cable Crunches: 3 sets x 25, 25, 30 reps

these iso days are a nice wakeup call, they are really taxing but worth every minute of it. I will say that I do not feel safe with the gyms hyperextension station, think the thing is missing a few bolts or something else. Juggernaut and G keep getting thicker and bigger each week, which pushes me to get bigger and thicker as well, got a lot of work to get done and it will get done.

The long road to hugeness will end with great rewards. How is your "controlled eating" going Wides? I'm not suffering too much yet....strengh is a little hurt beacuse of the carb deficiency, but other than that, i'm not going insane.

I hear u on the hyperextension machine too, our Globo Gym has one like it that feels dangerous. Great workout though, you really killed it.

[Sir J-Werk]

Hell yeah Brother, sweet back blastin' going on here! I feel ya on the hyperextension thing. Ours isn't looking to stable these days either.... Still I need to get on that thing.... Keep firin' it up!

[Big Wides]

looking good wides
all round solid back workout
man that drop set sounded intense

thanks Pizza, that drop set was not only intense but a nice way to recruit all aspects of the rowing motion, when something would get fatigued another took its place to help get through it......incredible pump

The long road to hugeness will end with great rewards. How is your "controlled eating" going Wides? I'm not suffering too much yet....strengh is a little hurt beacuse of the carb deficiency, but other than that, i'm not going insane.

I hear u on the hyperextension machine too, our Globo Gym has one like it that feels dangerous. Great workout though, you really killed it.

the "controlled eating" is going well, for me its just a matter of staying away from the shit food and knowing when to stop eating.....with the hyper thing everytime i come up it feels like i am going to end up in the parking lot.....but its a great motion that really complements the dead.

Hell yeah Brother, sweet back blastin' going on here! I feel ya on the hyperextension thing. Ours isn't looking to stable these days either.... Still I need to get on that thing.... Keep firin' it up!

thanks Sir J, went soild on Saturday so yesterday was like a fine tuning day to get some quality blood flow back there

[Big Wides]

Wheels with G and Juggernaut, 1/24/08, 7:50pm...

Leg Extensions: 5 sets, Stack x 14 on last set
Seated Leg Curl (Hamtractor): 5 sets, Stack x 10 on last set
Kneeling Unilateral Leg Curl: 3 sets x 12-8 reps
Leg Press: 3 sets, 14 pies x 12 reps on last set
Squats: 4 sets, 315 x 12, 365 x 7
Superset: Seated Calf Raises w/ HS Horizontal Calf Raises, 5 sets each x 15-12 reps

lower body is shot right now, those high rep squats did a number on me since i dont think i've ever gone above 8 reps on squats. did some stretching after the session to help with the recovery process from this. Might be doing some board work on bench today or might go at it normal, still got time to decide.

There is nothing like doing legs to Billboard's Top 40, gets you right in the cockals of the heart, or maybe in the subcockal region, or maybe even in the colon.

[Malloy1344]

Wheels with G and Juggernaut, 1/24/08, 7:50pm...

Leg Extensions: 5 sets, Stack x 14 on last set
Seated Leg Curl (Hamtractor): 5 sets, Stack x 10 on last set
Kneeling Unilateral Leg Curl: 3 sets x 12-8 reps
Leg Press: 3 sets, 14 pies x 12 reps on last set
Squats: 4 sets, 315 x 12, 365 x 7
Superset: Seated Calf Raises w/ HS Horizontal Calf Raises, 5 sets each x 15-12 reps

lower body is shot right now, those high rep squats did a number on me since i dont think i've ever gone above 8 reps on squats. did some stretching after the session to help with the recovery process from this. Might be doing some board work on bench today or might go at it normal, still got time to decide.

There is nothing like doing legs to Billboard's Top 40, gets you right in the cockals of the heart, or maybe in the subcockal region, or maybe even in the colon.

Great leg workout wides. Squatting heavy after blasting those legs. Very impressive. I'm sure the top 40 really got the blood flowin and got you pumped. I know when I hear " good vibrations" I get amped.

[mchik]

Awesome wheels night Wides!

Oh the benefits of an MP3 player. LOL

[IRBS]

Wheels with G and Juggernaut, 1/24/08, 7:50pm...

Leg Extensions: 5 sets, Stack x 14 on last set
Seated Leg Curl (Hamtractor): 5 sets, Stack x 10 on last set
Kneeling Unilateral Leg Curl: 3 sets x 12-8 reps
Leg Press: 3 sets, 14 pies x 12 reps on last set
Squats: 4 sets, 315 x 12, 365 x 7
Superset: Seated Calf Raises w/ HS Horizontal Calf Raises, 5 sets each x 15-12 reps

lower body is shot right now, those high rep squats did a number on me since i dont think i've ever gone above 8 reps on squats. did some stretching after the session to help with the recovery process from this. Might be doing some board work on bench today or might go at it normal, still got time to decide.

There is nothing like doing legs to Billboard's Top 40, gets you right in the cockals of the heart, or maybe in the subcockal region, or maybe even in the colon.

No squat reps over 8, LOL!

Nice work BW, lookin forward to the board work (possibly, LOL)

[McFly]

top 40 EEK....that happened once at our gym....spoke with the owner and it will not happen again.

[Big Wides]

Great leg workout wides. Squatting heavy after blasting those legs. Very impressive. I'm sure the top 40 really got the blood flowin and got you pumped. I know when I hear " good vibrations" I get amped.

Thanks Jim, it was a tough one to get done.....you have no idea i dont know whether to break dance, or pick up a barbell as a partner and ballroom dance around the place.

Awesome wheels night Wides!

Oh the benefits of an MP3 player. LOL

thanks mchik, i use the MP3 when i go solo....however i think it aggravates me to a point where it acutally pisses me off and i use the energy for the lifts.....its like Bazaro world

No squat reps over 8, LOL!

Nice work BW, lookin forward to the board work (possibly, LOL)

thank IRBS, with the board work (going to break out the almighty quarter to decide if I'm doing them) would be off a 1 board, since the last time i appempted 3 board it ended up being a disaster.

top 40 EEK....that happened once at our gym....spoke with the owner and it will not happen again.

Ram Jam's "Black Betty" and The Doors "Riders on the Storm" were not ment to be made into techo mixes.....glad to hear about the music change, will be making that pillgramage to the Home of Tax Free Shopping tomorrow.....

[eblnyc]

damn wides..awesome back and wheels sessions you guys did in killadelphia...you boys never disappoint me..the euphoria is getting strong with each passing day..

[Roland]

Great work BW!

[Big Wides]

damn wides..awesome back and wheels sessions you guys did in killadelphia...you boys never disappoint me..the euphoria is getting strong with each passing day..

thanks eblnyc, gotta do my best each time for the envelope needs to keep being pushed, I have not given up on a fight yet and I'm not going to give up on this one.....I'm in it for the long haul......gotta keep giving it my all

Great work BW!

thanks Roland.....legs are still fried

[Big Wides]

chest, 1/25 @ 545:

board press - barx12, 135x10 , 225x10, 285x8, 345x2, 365x1 (off 1 board), 385x1 (off 1 board), 405x1 (off one board), 425x0 (weight stayed on the 1 board), 225x15, 225x12
pec deck - 4x10
incline bench - 185x5, 225x5, 285x5
30 min cardio

i completely mind fucked myself tonight with the 425 was to hesitant on it, live and learn from it.....went on to stretch out the pecs with the flies to expand the muscles, and did incline because i was pissed at thy self. its time to go back to the drawing board and figure out what the hell i am going to do......off to Delaware tomorrow to join the Freak Circus that will be in town......

[Roland]

Bro that is some strong shit man!!!!!

[Malloy1344]

Holy shit Wides, thats some heavy duty shit. Nothing to be pissed at there. Question. When doing your boards, do you have someone holding the board on your chest? or do you self balance it?

[Pizzalamp]

outstanding job big wides
just wheni think ive seen it all
way to motivate those who follow your journey!!

[Young&Hungry]

chest, 1/25 @ 545:

board press - barx12, 135x10 , 225x10, 285x8, 345x2, 365x1 (off 1 board), 385x1 (off 1 board), 405x1 (off one board), 425x0 (weight stayed on the 1 board), 225x15, 225x12
pec deck - 4x10
incline bench - 185x5, 225x5, 285x5
30 min cardio

i completely mind fucked myself tonight with the 425 was to hesitant on it, live and learn from it.....went on to stretch out the pecs with the flies to expand the muscles, and did incline because i was pissed at thy self. its time to go back to the drawing board and figure out what the hell i am going to do......off to Delaware tomorrow to join the Freak Circus that will be in town......

That's some serious board work brother, 425 is no fucking joke! Enjoy the Delaware session, so upset that I can't join the powercat freakshow down there. Can't wait to see the pictures, train hard!

[Big Wides]

Bro that is some strong shit man!!!!!

thanks Roland, gotta go attack the bench training in a different light now, need to get it stronger and bigger

Holy shit Wides, thats some heavy duty shit. Nothing to be pissed at there. Question. When doing your boards, do you have someone holding the board on your chest? or do you self balance it?

thanks Jim, as i first set up on the bench, i get situated, get a lift off, then have the spotter hold the board to make sure that the board stays in place since board pressing is a "violent" motion

outstanding job big wides
just wheni think ive seen it all
way to motivate those who follow your journey!!

thanks Pizza for your kind words, there are others out there, even on this Forvm that can do a whole lot more than me, I am just trying to catch up to their level and continue to build my own level of acheivement that hopefully will meet my standards.....no telling how long this will take, but once it is acheived it will be that much more satisfing.

That's some serious board work brother, 425 is no fucking joke! Enjoy the Delaware session, so upset that I can't join the powercat freakshow down there. Can't wait to see the pictures, train hard!

thanks Y&H......i'll def be hitting it hard in Delaware, going to be some big freaks there and I'm going to try and hold my own

[Lowdown5]

Enjoy Delaware BW, I know that you all will have a great time.