View Full Version : Nix's Journey
I figured that after coming back from the Arnold, it was about time I started up a Journey here. I had an absolute blast this past weekend, and after meeting Skiba and his crew, and seeing what they do, it lit a new fire under my ass. It's time to hit some big numbers. I've been training using the Westside Template for about the past 3 weeks, so if any other powerlifters/people who have used it in the past want to hop in, critique, offer anything, it would be greatly appreciated! So... let's get to it.
3/8 ME Lower
Rack Deadlifts:
5x135x2
3x225
3x315
3x365
3x405
1x435 (I have to train at a Bally's this week, and I can't use chalk, and I refuse to wear straps, and this bar was total shit; I should have been able to triple this).
1x465
1x500
1x530
1x550
Seated Good Mornings:
10x135
10x155
10x155
Dimel Deadlift (I freaking love these):
20x135
15x135
15x135
70º Leg Press:
20x1 pps
10x3 pps
10x4 pps
8x5 pps
Done and done. DE Bench tomorrow.
C.Coronato
03-09-10, 11:27 am
The Arnold tends to do that. Myself included. Good luck brother.
Damn strippers!
Subbed for this!
3/9 DE Bench
This is the one day that I probably need the most work/help with. I think I might be going a bit too heavy for my work sets, but I'm still maintaining explosiveness on each rep, so we'll see.
Speed Bench:
3 x 135 + 50lbs chain x 2
3 x 185 + 50lbs chain
3 x 205 + 50lbs chain x 8 with varying grips (wide, regular, close)
2nd Pin Lockouts (Close Grip):
3 x 225 + chains
3 x 315 + chains
3 x 335 + chains
3 x 345 + chains
Leg Press Row:
10 x 1 pps
10 x 1 pps + 25
10 x 1 pps + 25
Freak showed me these at Metro over the weekend. You basically load the weight onto one of those horizontal/sled leg press machines and row it. It does not let you cheat one bit.
DB Side Lateral superset Hammer Curls:
10 x 20lbs 8 x 30lbs
10 x 20lbs 8 x 40lbs
10 x 20lbs 8 x 50lbs
Phil800101
03-10-10, 2:36 am
Nice! You know I'm down for this one...
mjsef88
03-10-10, 10:12 pm
And again, your helping shuffling boards/boxes/chains to and from the van really saved my ass. I really appreciate the help!
Nice! You know I'm down for this one...
Excellent to have you on board for the ride.
And again, your helping shuffling boards/boxes/chains to and from the van really saved my ass. I really appreciate the help!
Glad to do it. Got me through the horde of idiots there a lot faster.
The damage for today...
Cardio.
Hour of floor hockey. I turned my shirt a new shade from sweat. Feels good.
3/11 ME Bench
Floor Press:
million x bar
5 x 135
3 x 185
3 x 225
3 x 250
3 x 270
1 x 300
1 x 315
1 x 325 All done with full pause at the bottom
Pullups:
7
5
Supine Pullups (wanted to get more reps in):
10
10
Rolling DB Extensions:
15 x 35lb
15 x 35lb
15 x 35lb
DB Shoulder Press superset Barbell Curl:
15 x 35lb 15 x 65
15 x 40lb 10 x 75
15 x 40lb 8 x 75
Phil800101
03-11-10, 9:55 pm
Solid work bro! Looking strong.
T o m m Y
03-11-10, 9:57 pm
strong work bro!
Firedrake
03-12-10, 12:35 am
Nice work!
Subbed for the ride.
Solid work bro! Looking strong.
Thanks Phil, I see you've (obviously) been putting in some insane work as well.
strong work bro!
Bigger than yesterday, smaller than tomorrow. All I'm looking to do. I'm gonna have to stop by your Journey, and see another Westside Template in action.
Nice work!
Subbed for the ride.
Thanks Jim! I'll pop around yours sometime. I know you ain't slackin' with the Iron.
Strong ME day!
Those last two sets felt really smooth coming off the floor. I've taking a big liking to floor presses. Definitely going to keep those in the ME Rotation.
3/11 ME Bench
Floor Press:
million x bar
5 x 135
3 x 185
3 x 225
3 x 250
3 x 270
1 x 300
1 x 315
1 x 325 All done with full pause at the bottom
Pullups:
7
5
Supine Pullups (wanted to get more reps in):
10
10
Rolling DB Extensions:
15 x 35lb
15 x 35lb
15 x 35lb
DB Shoulder Press superset Barbell Curl:
15 x 35lb 15 x 65
15 x 40lb 10 x 75
15 x 40lb 8 x 75
Oh the brutality! Nice work Nix!
3/12 DE Squat
Box Squat Week 3 (Box puts me ~1-2 in. below parallel):
5 x 135 x 2
3 x 185
3 x 225
2 x 260 x 10 with 45-60 seconds rest in between sets.
Speed Deadlifts (Did one set conventional and sumo for each weight):
5 x 135 x 2
5 x 225 x 2
5 x 275 x 2
Poor Man's GHR:
8 x BW
8 x BW
8 x BW
Front Squats (Slow going down, pause at the bottom, explode up):
5 x 135
5 x 135
5 x 135
Barbell Calf Raise:
30 x 135
20 x 225
15 x 315
Weighted Decline Crunch (All done holding a 25lb plate):
20
20
20
There is nothing better on this planet than getting under the bar and squatting. After having my knee reconstructed, it was the one thing that I feared the most. Fuck fear. I now embrace squatting like no one's business. After those sets of box squats, I was almost euphoric. I had the entire gym to myself, so Judas Priest was blasting the entire time. I'm also still not sure if I want to pull conventional or sumo; still gotta figure out what works best for my taller frame. I've currently pulled 520 x 1 conventional, and 485 x 2 sumo. I'll have to mix up stances every now and then, and see what I can do.
Next week starts diet and cardio on a regular basis. Shit.
Phil800101
03-12-10, 8:44 pm
Sick work my man! Looks nice and brutal. Mmm...squatting...
Phil800101
03-12-10, 8:59 pm
Just wait, next week you'll be a cardio zombie just like Matt and I...
ONE OF US! ONE OF US!
Just wait, next week you'll be a cardio zombie just like Matt and I...
ONE OF US! ONE OF US!
Run Steve, run!!!
Just wait, next week you'll be a cardio zombie just like Matt and I...
ONE OF US! ONE OF US!
Run Steve, run!!!
Yeaaaaah. Thankfully a good number of those sessions aren't going to be spent on the Dreadmill/running around town. Hallelujah for being heavily involved in campus intramurals; I'm on two different basketball teams, and I play floor hockey on the side at least once a week.
T o m m Y
03-13-10, 12:42 am
Nice DE day bro
Firedrake
03-13-10, 1:05 am
Nice work, bro! I know what you mean about knee issues and squatting. I -do- sympathize.
Little Z
03-13-10, 1:57 am
it was good to meet you last weekend bro, ill definitely be checkin this journey out..
Nice DE day bro
Thanks Tommy. I'm gonna have to work in those military presses you were doing.
Nice work, bro! I know what you mean about knee issues and squatting. I -do- sympathize.
Everyone loves a complete ACL reconstruction :P
it was good to meet you last weekend bro, ill definitely be checkin this journey out..
Likewise! I'll stop by yours as well.
Damage for today...
3/13
Cardio
Floor Hockey. Two Hours. No subs. Damn I'm tired.
Phil800101
03-13-10, 8:10 pm
Yeaaaaah. Thankfully a good number of those sessions aren't going to be spent on the Dreadmill/running around town. Hallelujah for being heavily involved in campus intramurals; I'm on two different basketball teams, and I play floor hockey on the side at least once a week.
Nice...
Damage for today...
3/13
Cardio
Floor Hockey. Two Hours. No subs. Damn I'm tired.
I bet, sounds pretty brutal.
3/14
Cardio
Ran outside for 45 minutes. The weather around Chicago finally wasn't total ass. Hallelujah.
Phil800101
03-14-10, 5:02 pm
3/14
Cardio
Ran outside for 45 minutes. The weather around Chicago finally wasn't total ass. Hallelujah.
I told you it would happen...mwa ha ha ha ha...
ONE OF US! ONE OF US! ONE OF US!
The sad/sickening thing, is that part of me actually enjoys cardio.
The sad/sickening thing, is that part of me actually enjoys cardio.
Not trying to steal Phil's line, but....
THAT IS DISGUSTING!
Phil800101
03-14-10, 8:26 pm
Not trying to steal Phil's line, but....
THAT IS DISGUSTING!
That's actually Josh's line. I give credit where credit is due, lol.
That's actually Josh's line. I give credit where credit is due, lol.
Bah... must have misunderstood when he said it that night at Mongolian... I thought he said that was yours. My apologies to the crazy truck driver.
Firedrake
03-15-10, 12:58 am
Hey, I don't actually mind cardio that much. At the 45 min. per day level, it's mostly a nice break for my mind -- I don't have to focus for awhile. When it hits 2 hrs. a day, which I've done before, it can get a bit much.
Hey, I don't actually mind cardio that much. At the 45 min. per day level, it's mostly a nice break for my mind -- I don't have to focus for awhile. When it hits 2 hrs. a day, which I've done before, it can get a bit much.
Finally! See...this guy gets it!
3/15 ME Squat
High Box Squat (set about an inch above parallel (all done with 50lbs chain)):
3 x 135
3 x 225
3 x 275
3 x 315
3 x 365
3 x 410 - added belt
3 x 430
1 x 460 - added wraps
1 x 500
1 x 520
Seated Good Mornings (with 50lbs chain):
8 x 95
8 x 135
8 x 135
Poor Man's GHR:
7
6
5
Decline Crunch:
20
30
?
Today was just an awesome day for squatting. Everything just clicked. The 520 (570 at the top) felt awesome. I wanted to go heavier afterwards, but common sense took the better half of me; I'll smash this PR another day. I was going to do a couple sets of Dimel Deadlifts, but my hams were already pretty cooked, and I wanted to have some gas in the tank for glute hams.
Simply. Awesome.
Phil800101
03-15-10, 8:53 pm
Awesome session bro! You flat-out fucking killed it, great stuff.
T o m m Y
03-15-10, 8:58 pm
strong work bro!
Awesome session bro! You flat-out fucking killed it, great stuff.
Haha thanks, Phil! It's amazing what can happen with motivation, Metallica blasting, and getting a big slap across the traps by my lifting partner before I got it. The true test is going to be tomorrow... will my jelly-legs hold out for some AM Cardio? Stay tuned...
strong work bro!
Thanks, man. Good to see you're putting in some damn strong work as well.
T o m m Y
03-15-10, 9:06 pm
Thanks bro,i may have to put some heavy box squats in my rotation of lifts..I havent box squated in a long time..
Had to come and see the PR for myself after I heard about.... Good job on those, Steve!
Thanks bro,i may have to put some heavy box squats in my rotation of lifts..I havent box squated in a long time..
I love 'em.
Had to come and see the PR for myself after I heard about.... Good job on those, Steve!
Yeah buddy!
3/16 DE Bench
Speed Bench (Straight weight, lifting partner was out sick, and he has the chains):
5 x 135 x 2
3 x 190 x 9 varying grip
Tate Press:
8 x 30lb
8 x 40lb
8 x 55lb
5 x 65lb
Seated Military Press (5/3/1 week 1):
5 x 135
5 x 150
7 x 170
Hammers:
8 x 30lb
8 x 40lb
5 x 50lb
5 x 55lb
T-Bar Row:
10 x 1 plate
8 x 2 plates
8 x 3 plates
5 x 4 plates
Everything felt really good today. I'm going to have to buy some bands at some point in the near future, and really work on my explosiveness. Cardio to come later tonight, in the form of Ultimate Frisbee.
T o m m Y
03-16-10, 7:56 pm
3/16 DE Bench
Speed Bench (Straight weight, lifting partner was out sick, and he has the chains):
5 x 135 x 2
3 x 190 x 9 varying grip
Tate Press:
8 x 30lb
8 x 40lb
8 x 55lb
5 x 65lb
Seated Military Press (5/3/1 week 1):
5 x 135
5 x 150
7 x 170
Hammers:
8 x 30lb
8 x 40lb
5 x 50lb
5 x 55lb
T-Bar Row:
10 x 1 plate
8 x 2 plates
8 x 3 plates
5 x 4 plates
Everything felt really good today. I'm going to have to buy some bands at some point in the near future, and really work on my explosiveness. Cardio to come later tonight, in the form of Ultimate Frisbee.
Solid DE session right there bro..
How did you like the 5/3/1 OHP after speed bench??
Btw,are you massing/Cutting/maint?
Whay are your stats?
Solid DE session right there bro..
How did you like the 5/3/1 OHP after speed bench??
Btw,are you massing/Cutting/maint?
Whay are your stats?
The 5/3/1 is gonna take some getting used to. I enjoy it though.
I'm currently 6'1", 236. I've been on a cut for a little less than a week. I went from around 215 to 246 over the course of a few months, so now the plan is to chisel away at it for a while. I don't really have any sort of target weight in sight; I'm just looking to build up my cardiovascular system a good bit.
Current 1RMs
Bench: 340
Deadlift: 520
Squat: 430
I'm not really sure what's going on with my squat. Put a box underneath me, and I can just ramp up the weight (as yesterday's workout indicated). Remove it, and I turn into a little bitch. I'll get it squared away eventually.
Phil800101
03-16-10, 9:19 pm
Sick work there Steve! Keep it up.
3/16 Pt. 2: Attack of the cardio
Ultimate Frisbee. Hour and a half. I thought I would be a dynamic go-getter, and ride a bike there. Unfortunately for me, the only settings on my roommate's bike were "Anger," "Hatred," and "Malice." It's only a two mile ride from my apartment to my school where we play; damn were my quads pumped by the time i got there. I also forgot how unforgiving turf is; I've got a couple of fresh marks.
We'll see how good the legs are for tomorrow. If I can't get an early morning session in, I'll easily be able to get either an afternoon or night session in.
Phil800101
03-17-10, 4:09 am
3/16 Pt. 2: Attack of the cardio
Ultimate Frisbee. Hour and a half. I thought I would be a dynamic go-getter, and ride a bike there. Unfortunately for me, the only settings on my roommate's bike were "Anger," "Hatred," and "Malice." It's only a two mile ride from my apartment to my school where we play; damn were my quads pumped by the time i got there. I also forgot how unforgiving turf is; I've got a couple of fresh marks.
We'll see how good the legs are for tomorrow. If I can't get an early morning session in, I'll easily be able to get either an afternoon or night session in.
That sucks bro, sounds like some solid cardio though. Lol, "Anger," "Hatred," and "Malice"...classic.
3/16 Pt. 2: Attack of the cardio
Ultimate Frisbee. Hour and a half. I thought I would be a dynamic go-getter, and ride a bike there. Unfortunately for me, the only settings on my roommate's bike were "Anger," "Hatred," and "Malice." It's only a two mile ride from my apartment to my school where we play; damn were my quads pumped by the time i got there. I also forgot how unforgiving turf is; I've got a couple of fresh marks.
We'll see how good the legs are for tomorrow. If I can't get an early morning session in, I'll easily be able to get either an afternoon or night session in.
I lol'd at the bike speeds.
3/17 Cardio
30 minutes on the elliptical
3.4 miles
Phil800101
03-17-10, 9:48 pm
Man, fuck cardio...
3/17 Cardio
30 minutes on the elliptical
3.4 miles
Its so weird seeing you do Cardio. Is this the same guy who told me i need to eat more like buy a brick of cheese and wrap it in bacon and dip it in butter?
mjsef88
03-17-10, 10:16 pm
CARDIO IS AWESOME!
REALLY! GET INTO THAT MENTALITY. OFCOURSE IT SUCKS DONKEY-DICK. BUT IF YOU BELIEVE IT TO BE GREAT THEN IT WILL BE!
Oh my god....what's wrong with me?!
Matt, sounds like you just got done with that Cardio Donkey?
and Steve, EFS has bands on sale right now.
Phil800101
03-17-10, 10:28 pm
CARDIO IS AWESOME!
REALLY! GET INTO THAT MENTALITY. OFCOURSE IT SUCKS DONKEY-DICK. BUT IF YOU BELIEVE IT TO BE GREAT THEN IT WILL BE!
Oh my god....what's wrong with me?!
Gas leak...seriously, get it checked out.
Man, fuck cardio...
Hahaha... just gotta do it.
Its so weird seeing you do Cardio. Is this the same guy who told me i need to eat more like buy a brick of cheese and wrap it in bacon and dip it in butter?
I'm not sure I said those words exactly... but 6 bowls of food from the Mongolian BBQ would be a good start for you; it's better to only attempt to tie me in terms of food consumption.
CARDIO IS AWESOME!
REALLY! GET INTO THAT MENTALITY. OFCOURSE IT SUCKS DONKEY-DICK. BUT IF YOU BELIEVE IT TO BE GREAT THEN IT WILL BE!
Oh my god....what's wrong with me?!
Should I start a list?
Matt, sounds like you just got done with that Cardio Donkey?
and Steve, EFS has bands on sale right now.
Oh I saw. I just ordered 2 monster minis, a set of knee wraps, and the Captains of Crush No. 1. I'm excited.
Gas leak...seriously, get it checked out.
hahaahaha
i know regular bands, what is the point for the Mini's?
These provide 135lbs tension at the top. The mini bands provide 90lbs, and the light bands provide 180lbs, so this is a good mid-way point. I'm gonna be using them for my DE Bench day, as well as for some speed deadlifts.
These provide 135lbs tension at the top. The mini bands provide 90lbs, and the light bands provide 180lbs, so this is a good mid-way point. I'm gonna be using them for my DE Bench day, as well as for some speed deadlifts.
hmmmmm may have to pick some up
mjsef88
03-17-10, 11:17 pm
Dude, seriously, start the list!!!!!!!!!!!!
Training partner couldn't make it today. Not having a spotter sucks. That being said...
3/18 ME Bench
Close Grip Bench (Full ROM):
Over 9000 x bar
3 x 135
3 x 185
3 x 225
3 x 250
3 x 275
1 x 295
miss x 315
I had a random "football" player give me a spot. Apparently he's never handed off a weight to someone before. Threw me out of the groove. That really sucked.
Yates Row:
15 x 135
15 x 135
15 x 135
DB Bench (Haven't done these in ages, so why the hell not):
15 x 50lb
15 x 60lb
15 x 70lb
Tricep Pushdown:
15 x 150
15 x 150
15 x 150
superset
Cable Curl:
12 x 100
10 x 110
8 x 120
Done in about 45 minutes.
Phil800101
03-18-10, 8:28 pm
Solid work bro! Alot of work in 45 minutes, not too shabby. Man, I hate a shitty spot, it can fuck everything up so much.
it does suck when you dont have someone handing off to you properly. regardless, great job on bench!
it does suck when you dont have someone handing off to you properly. regardless, great job on bench!
x2
T o m m Y
03-18-10, 11:14 pm
strong work bro.
Solid work bro! Alot of work in 45 minutes, not too shabby. Man, I hate a shitty spot, it can fuck everything up so much.
Yeah, it can be a real pain in the ass.
it does suck when you dont have someone handing off to you properly. regardless, great job on bench!
Thanks Rob. I thought you had said you were gonna go shirted for bench yesterday. Either way, solid.
strong work bro.
Thanks. I see you're not slouching around either.
i did.... i just fucking sucked yesterday. so i ditched the shirt and did better without it.
3/19 DE Squat
Speed Box Squat (all done with 50lbs chain):
3 x 135 x2
2 x 185
2 x 215 x 10
Deads (worked up to 70% of my 1RM, and pulled 8 singles):
3 x 225
2 x 275
1 x 315
1 x 365 x 8 (absolutely ripped these off the floor)
Poor Man's GHR:
8
7
6
Weighted Decline Situps (done holding a 25lb plate):
25
25
25
20
Awesome day today. The last set of squats went up as quickly as the first, same with the deadlifts. I'm really hoping to smash that 550lb barrier on deadlifts, as well as make some really steady progress on my squats. Weight is also down to 230.
T o m m Y
03-19-10, 8:21 pm
Nice DE day bro,550 dead would be awsome..
Phil800101
03-19-10, 10:20 pm
Sick work there bro! Looking strong, that 550 will be yours!
Nice DE day bro,550 dead would be awsome..
The day will come.
Sick work there bro! Looking strong, that 550 will be yours!
You know it. Looking forward to when you switch to a powerlifting routine, and toss around the big numbers.
3/20 Cardio
Hour and a half of floor hockey. 4 on 4. No subs. Holy crap.
Phil800101
03-20-10, 7:47 pm
3/20 Cardio
Hour and a half of floor hockey. 4 on 4. No subs. Holy crap.
Holy crap sounds about right.
The day will come.
You know it. Looking forward to when you switch to a powerlifting routine, and toss around the big numbers.
Me too bro, me too...
mjsef88
03-21-10, 12:41 pm
3/20 Cardio
Hour and a half of floor hockey. 4 on 4. No subs. Holy crap.
Christ! I'll bet you were soaked in sweat afterwards!
Christ! I'll bet you were soaked in sweat afterwards!
You have *no* idea. And considering I sweat in the shower, it was like I jumped in a pool.
3/21 Cardio (Jesus, what's wrong with me)
Intramural Basketball season just started up at school, and I'm in both the Co-Ed and Men's league. I had to play back-to-back games. Games are two twenty-minute running halves. I am once again soaked, but we won both games (first one in OT).
Phil800101
03-21-10, 11:23 pm
Damn bro, sounds pretty brutal! Nice work.
Damn bro, sounds pretty brutal! Nice work.
Haha it was fun. The best part had to have been in the Men's game, when some 6'4" 170lb soaking wet soccer player tried to run me over in the lane. Let's just say... it didn't end in his favor.
Phil800101
03-22-10, 12:02 am
Haha it was fun. The best part had to have been in the Men's game, when some 6'4" 170lb soaking wet soccer player tried to run me over in the lane. Let's just say... it didn't end in his favor.
Lol, nice.
3/22 ME Squat
Box Squat (sets me roughly and inch or so below parallel):
3 x 135 x 2
3 x 185
3 x 225
3 x 275
3 x 315
1 x 365
1 x 405
1 x 420
Dimel Deadlift:
15 x 135
15 x 135
15 x 135
Seated Good Mornings:
15 x 135
15 x 135
GHR:
6
8
8
Decline Crunch:
30
30
30
Freaking cooked. The 420 was a grinder, but I got it, so I'm happy there.
3/22 ME Squat
Box Squat (sets me roughly and inch or so below parallel):
3 x 135 x 2
3 x 185
3 x 225
3 x 275
3 x 315
1 x 365
1 x 405
1 x 420
Dimel Deadlift:
15 x 135
15 x 135
15 x 135
Seated Good Mornings:
15 x 135
15 x 135
GHR:
6
8
8
Decline Crunch:
30
30
30
Freaking cooked. The 420 was a grinder, but I got it, so I'm happy there.
I'm tired just looking at that...
Phil800101
03-23-10, 2:58 am
Killer session bro! Looks nice and brutal.
T o m m Y
03-23-10, 8:20 am
strong work bro!
T o m m Y
03-23-10, 8:28 am
http://www.youtube.com/watch?v=M5NZs97ehGU
http://www.youtube.com/watch?v=M5NZs97ehGU
so pretty much an explosive Rack pull......
So this Dimmel... do you find that it's better to get really heavy (I understand controlled negative... so like what you can control for 5) or do light for like 15-25 reps?
So this Dimmel... do you find that it's better to get really heavy (I understand controlled negative... so like what you can control for 5) or do light for like 15-25 reps?
It has to be comfortable enough to hit 15-20 reps with speed and explosion. In the video, Tate said that doing 315 for 20 is a 900lb squatter (which I *clearly* am not). If I wanted to go heavy on some kind of partial, I'd just do rack deads.
Forgot to post up yesterday's, so here we go...
3/23 ME Bench
Flat Bench (all done with 50lbs chain):
3 x 135 x 2
3 x 185
3 x 225
1 x 250 (should have tripled it)
1 x 280
1 x 295
added in our "board," which is a 45lb bumper plate on my chest...
1 x 275
1 x 300
1 x 315
Leg Press Row:
10 x 1pps
8 x 2pps
8 x 2pps
Barbell Skullcrushers:
15 x 45
12 x 75
10 x 75
Standing Alt. DB Curl:
10,10 x 30s
10,10 x 35s
7,7 x 50s
4,4 x 60s
And today...
3/24 Cardio
45 minutes elliptical, 4.5 miles.
T o m m Y
03-24-10, 10:06 pm
Damn,strong pressing bro..
How you like chains with the bench press??
Im going to use them on floor press next rotation..
Damn,strong pressing bro..
How you like chains with the bench press??
Im going to use them on floor press next rotation..
I like chains for anything and everything.
T o m m Y
03-24-10, 11:01 pm
Awsome..
Cant wait to try them..
Phil800101
03-25-10, 12:42 am
Sick workout Steve! Love the chain work.
What is it with you and the fucking cardio? (Said as Jack Nicholson in "The Departed" when he's yelling at Matt Damon about his phone). Knock that shit off, it's not good for you.
Sick work for an unplained ME day.... did you kick your buddy's ass?
we need to get you hitting 185 for 10 on skulls.. like now.
Awsome..
Cant wait to try them..
They provide for quite the experience (and pain).
Sick workout Steve! Love the chain work.
What is it with you and the fucking cardio? (Said as Jack Nicholson in "The Departed" when he's yelling at Matt Damon about his phone). Knock that shit off, it's not good for you.
Because I do a lot of extracurriculars at school (basketball, Ultimate, floor hockey), I want to make sure I can actually last more than 5 minutes without huffing and wheezing. Actually... that's all a big lie; I just want to look pretty, like our Beautiful Flower.
Sick work for an unplained ME day.... did you kick your buddy's ass?
Haha he was pretty gassed. He also trains/fights MMA, so he hasn't done a workout like this in a long ass time. He still ended up hitting a single at 190 + chains at 185lbs.
we need to get you hitting 185 for 10 on skulls.. like now.
I could not agree more. I was gonna be doing ME Bench at the ABC. You should do the same, and let's hit skulls as an accessory like a motherbitch.
I could not agree more. I was gonna be doing ME Bench at the ABC. You should do the same, and let's hit skulls as an accessory like a motherbitch.
i am down. i need to help Flower with his deads that day too.
3/25 DE Squat
Box Squats (all done against Monster Minis, single loop):
3 x 135 x 2
3 x 185
3 x 225
2 x 240 x 10
Speed Deads (all done against Monster Minis, double loop):
3 x 135 x 2
3 x 225
3 x 275
1 x 315 x 8
GHR:
8
6
6
Decline Crunches:
40
35
30
I love bands.
I love bands.
Yes, Steve... we all know.... we all know, haha.
Phil800101
03-26-10, 3:37 am
Solid work bro! Looks intense.
I knew it...sports my ass...
3/26 DE Bench
Flat Bench against doubled Monster Minis:
10 x bar
5 x 95
3 x 145 x 9
Seated Shoulder Press (5/3/1 week 2):
10 x bar
5 x 95
3 x 140
3 x 160
4 x 180
VBar Pushdown:
10 x 150
10 x 150
10 x 150
TBar Row (wide grip):
10 x 90
10 x 135
8 x 160
Barbell Curl:
10 x 65
6 x 85
6 x 85
Aaaaaaand....
3/27 Cardio
Floor Hockey. Two hours.
Phil800101
03-28-10, 3:33 am
Sick work my man! Keep on killing it.
Sick work my man! Keep on killing it.
Thanks, Phil. Can't wait to bang the iron again at the ABC...
3/28 Cardio
Intramural Basketball. 2 games back to back (one game co-ed league, other men's league). Won 'em both. Legs are smoked.
Phil800101
03-29-10, 1:45 am
Thanks, Phil. Can't wait to bang the iron again at the ABC...
Nor can I...
3/28 Cardio
Intramural Basketball. 2 games back to back (one game co-ed league, other men's league). Won 'em both. Legs are smoked.
Who are you, Toni Kukoc? Showoff...
Who are you, Toni Kukoc? Showoff...
No... He's Vladmir Rodmanovich... Mainly because I like that name.
Who are you, Toni Kukoc? Showoff...
No... He's Vladmir Rodmanovich... Mainly because I like that name.
I consider myself a mix of Horace Grant and John Paxson (Yes, I live in the 90's Bulls era). I'll bang down low on the boards, then step out and hit a three.
3/29 ME Lower
Rack Pulls (from just below knee, all with 50lbs chain):
3 x 225
3 x 275
3 x 315
3 x 365
3 x 405
4 x 430
1 x 480
1 x 505
1 x 530
1 x 545
Front Squats (to parallel box):
8 x 135
5 x 185
5 x 225
Seated Good Morning:
10 x 135
10 x 135
GHR:
6
4
Abs:
No idea, just went 'til I didn't want to do anymore
Felt damn strong today. Before this, the most I've done off the rack with chains was 520, so this was a big step up. I threw the fronts in on kind of a spur of the moment thing; it seemed like a good idea at the time.
T o m m Y
03-29-10, 8:42 pm
Strong pulls man!
How you like seated gm's?
Firedrake
03-29-10, 8:50 pm
Damn nice pulls! Seated Good Morning? How do you do those?
Strong pulls man!
How you like seated gm's?
I'm beginning to grow quite fond of them. Might have to see what happens with more weight on 'em.
Damn nice pulls! Seated Good Morning? How do you do those?
Basically, I squat down to a box, stick my legs out a bit, and then it's your regular good morning form.
More or less looks like this: http://www.youtube.com/watch?v=VbPWMs-iTR0&feature=related
3/29 ME Lower
Rack Pulls (from just below knee, all with 50lbs chain):
3 x 225
3 x 275
3 x 315
3 x 365
3 x 405
4 x 430
1 x 480
1 x 505
1 x 530
1 x 545
Front Squats (to parallel box):
8 x 135
5 x 185
5 x 225
Seated Good Morning:
10 x 135
10 x 135
GHR:
6
4
Abs:
No idea, just went 'til I didn't want to do anymore
Felt damn strong today. Before this, the most I've done off the rack with chains was 520, so this was a big step up. I threw the fronts in on kind of a spur of the moment thing; it seemed like a good idea at the time.
I'd say you were damn strong...
Phil800101
03-30-10, 12:48 am
Solid work bro! Looking strong...beastly rack pulls man.
we are hitting Rack Pulls on the 10th man..
I'd say you were damn strong...
It was one of those days when everything was clicking. I love it.
Solid work bro! Looking strong...beastly rack pulls man.
Thanks Phil!
we are hitting Rack Pulls on the 10th man..
So ME Bench, heavy-ass skulls, and rack pulls. Sounds like my kind of day.
we are hitting Rack Pulls on the 10th man..
I'm so there.
3/29 ME Lower
Rack Pulls (from just below knee, all with 50lbs chain):
3 x 225
3 x 275
3 x 315
3 x 365
3 x 405
4 x 430
1 x 480
1 x 505
1 x 530
1 x 545
Front Squats (to parallel box):
8 x 135
5 x 185
5 x 225
Seated Good Morning:
10 x 135
10 x 135
GHR:
6
4
Abs:
No idea, just went 'til I didn't want to do anymore
Felt damn strong today. Before this, the most I've done off the rack with chains was 520, so this was a big step up. I threw the fronts in on kind of a spur of the moment thing; it seemed like a good idea at the time.
Atta boy Steve. Badass pulls.
Atta boy Steve. Badass pulls.
Thanks, Flower. I hope you're ready to hit some big numbers on the 10th.
That is a hell of a day!
Haha thanks Matt. Have you figured out if you're gonna be able to make it to the ABC yet?
Haha thanks Matt. Have you figured out if you're gonna be able to make it to the ABC yet?
The 8-ball says "Outlook not good". I have to wait on my Academy to see when they're doing practicals and whatnot. I should know by Thursday.
The 8-ball says "Outlook not good". I have to wait on my Academy to see when they're doing practicals and whatnot. I should know by Thursday.
That pains me in the nether regions.
3/30 DE Bench
Bench against Monster Minis, doubled:
10 x 45
5 x 95
3 x 145 x 8
Close Grip Lockouts (from 2nd pin):
3 x 225
3 x 315
3 x 365
3 x 405
Seated Shoulder Press (5/3/1 Week 3):
10 x 45
5 x 95
5 x 150
3 x 170
2 x 190
Dumbbell Row
15 x 50
12 x 60
8 x 80
superset
Hammer Curl
10 x 30
10 x 35
? x 50, then ran the rack all the way down to 20s. I have no idea how many reps I did for each weight.
Really happy with today. The most I had done on those racks before today was 405 for a single, so it was really nice to up that by two reps. Also pleased with being able to get the 1+ on the 5/3/1, even after doing the speed benching and those heavy racks.
Plan for the rest of the week: Rest. I'm taking off until next Tuesday before I hit the weights again. I have Thursday, Friday, and Monday off of classes, so my school's gym isn't going to be open, so I'm going to take advantage of this like a motherbitch, and get some quality down-time in. I might throw in some cardio during this time, just to stay active.
T o m m Y
03-30-10, 8:12 pm
nice work man
That pains me in the nether regions.
Me too.
Firedrake
03-30-10, 8:58 pm
Great looking work! Enjoy the downtime and come back stronger!
This may be my PL ignorance but... how far of a ROM is the 2nd pin like on your CGBP's?
nice work man
Thanks Tommy. You keep killing it as usual.
Great looking work! Enjoy the downtime and come back stronger!
Oh... I plan to. I haven't taken any real time off in a while, so this is going to be a nice change of pace.
This may be my PL ignorance but... how far of a ROM is the 2nd pin like on your CGBP's?
It's like... 3 or 4 inches or so above my chest... maybe. It's still a pretty good ROM.
3/30 Evening Cardio
Ultimate Frisbee. Hour and a half. Fun times indeed.
Phil800101
03-31-10, 2:35 am
Sick work my man! Looks intense and brutal, and I like that superset.
Sounds like a plan.
3/31 Cardio Bunny Mode
I did some kind of weird circuit-type... thing. I got out of night class really freaking early, and we've finally got some awesome weather in Chicago, so I had to do a little running on our track.
Ran a mile. Walked half a mile. Ran a mile.
Then I went inside to our little cardio room...
15 minutes bike.
15 minutes incline walk.
Firedrake
03-31-10, 11:03 pm
Nice! Well, it IS Easter week, so the "bunny" thing is a theme. <grin>
3/31 Cardio Bunny Mode
I did some kind of weird circuit-type... thing. I got out of night class really freaking early, and we've finally got some awesome weather in Chicago, so I had to do a little running on our track.
Ran a mile. Walked half a mile. Ran a mile.
Then I went inside to our little cardio room...
15 minutes bike.
15 minutes incline walk.
I love how everything to you non-weight related is litle. hahaha little cardio room. little track. hahaa
Phil800101
04-01-10, 12:09 pm
Fucking cardio...
CARDIO IS AWESOME! CARDIO IS AWESOME! You just have to have that mentality to get you through it.
It's like... 3 or 4 inches or so above my chest... maybe. It's still a pretty good ROM.
Agreed... Half the time I don't even touch my chest on the CGBP. The stretch on that doesn't feel good. I usually take a prolonged negative at about 1 inch... So with that 2nd pin, it's only about 2 inches above mine.
Good stuff... Keep it up, Steve!
I love how everything to you non-weight related is litle. hahaha little cardio room. little track. hahaa
If you only saw the limited resources my school has...
Fucking cardio...
Yeaaaaaaaaaaaah buddy!
CARDIO IS AWESOME! CARDIO IS AWESOME! You just have to have that mentality to get you through it.
ONE OF US! ONE OF US! ONE OF US! ONE OF US!
Agreed... Half the time I don't even touch my chest on the CGBP. The stretch on that doesn't feel good. I usually take a prolonged negative at about 1 inch... So with that 2nd pin, it's only about 2 inches above mine.
Good stuff... Keep it up, Steve!
Thanks Gavin! You keep killing it as well.
4/2 Cardio (Become one with the bunny)
Went for an hour run/walk. No idea on the distance; all I know is that it's the longest I've gone in a good long while.
Phil800101
04-03-10, 3:28 am
I am one with the bunny...
4/2 Cardio (Become one with the bunny)
Went for an hour run/walk. No idea on the distance; all I know is that it's the longest I've gone in a good long while.
Gross. Only walking I'll be doing is with my puppy.
I am one with the bunny...
And the bunny is one with you...
Gross. Only walking I'll be doing is with my puppy.
Yeah... you're pretty much a bastard for getting a Basset Hound. I had one when I was a young whipper snapper; you'll love him.
4/5 Fucking cardio...
Hour run/walk. Went pretty shittily. Hardly got anything in me throughout the day (two people didn't come into work, so I had to work our Help Desk, AV, Print Services, and my regular job as a Computer Technician), so I was happy to say the least.
I make my triumphant return to the Iron tomorrow, after this mini-hiatus... and I'm squatting. All will be good with the world.
I make my triumphant return to the Iron tomorrow, after this mini-hiatus... and I'm squatting. All will be good with the world.
Thank God.
T o m m Y
04-05-10, 9:25 pm
4/5 Fucking cardio...
Hour run/walk. Went pretty shittily. Hardly got anything in me throughout the day (two people didn't come into work, so I had to work our Help Desk, AV, Print Services, and my regular job as a Computer Technician), so I was happy to say the least.
I make my triumphant return to the Iron tomorrow, after this mini-hiatus... and I'm squatting. All will be good with the world.
yay!
Kill it!
ah, squats. everytime i am in the basement now, all i want to do is put that bar on my back and fucking squat. i used to HATE squats because of my knee.
yay!
Kill it!
You have no idea.
ah, squats. everytime i am in the basement now, all i want to do is put that bar on my back and fucking squat. i used to HATE squats because of my knee.
You and me both. After I had my ACL reconstructed, I didn't feel like doing anything. Lifting (or squatting, for that matter), was the last thing that would enter my mind. Now I embrace it.
I think I might take a bite out of the barbell tomorrow.
Phil800101
04-06-10, 3:23 am
Squats................
You and me both. After I had my ACL reconstructed, I didn't feel like doing anything. Lifting (or squatting, for that matter), was the last thing that would enter my mind. Now I embrace it.
I think I might take a bite out of the barbell tomorrow.
Funny how as the body repairs itself, it'll eventually be fully aclimated to the task at hand.
Knowing this back story, makes your squats look more impressive. Keep it up, man.
doooooooooooo it. take a notch outta that fucker.
4/6 DE Squat
Box Squats (against Monster Minis, singled):
5 x 135 x 2
3 x 185
3 x 225
2 x 260 x 8
Seated Good Mornings:
6 x 95
5 x 135
3 x 165
3 x 185
3 x 225
GHR:
5
6
6
Abs:
I did 'em, didn't count. Two sets.
So glad to be back in there. I was welcomed back by having to wait a solid half hour or so after I got into the weight room for an open rack, which really made me happy. Our football team works so fucking slow in there, I can't believe it. Also there's this one particular individual, I'll call him Captain Biceps; he does arms at least three times a week, and wonders why he isn't getting any stronger or bigger. I have never seen him squat, or do any compound movement for that matter. The second wave of football drones gets in there from 4 - 5. I usually start lifting around 5:10 or so. I started today at 5:30, and finished around 6:20 or so. He was still there when I left.
4/6 Part 2: Cardio
Hour and a half of Ultimate Frisbee. Awesome weather, with an occasional breeze. I pulled off some 50+ yard hammers. Good times.
Phil800101
04-07-10, 1:10 am
Sick work bro! Simple and brutal.
Phil800101
04-07-10, 1:11 am
4/6 Part 2: Cardio
Hour and a half of Ultimate Frisbee. Awesome weather, with an occasional breeze. I pulled off some 50+ yard hammers. Good times.
Nice!
Oh, and lol at Captain Biceps...classic.
4/6 Part 2: Cardio
Hour and a half of Ultimate Frisbee. Awesome weather, with an occasional breeze. I pulled off some 50+ yard hammers. Good times.
I want your cardio!
Great day back, bro.
Thanks Gavin!
Sick work bro! Simple and brutal.
Thanks Phil. Why bother complicate things, when you know what works, and what works well.
Nice!
Oh, and lol at Captain Biceps...classic.
Yeah he's a character to say the least... along with the rest of our football team.
I want your cardio!
Sure does beat a dreadmill. :P
4/7 Cardio and Captain Biceps
Kicked the hell out of my Bio exam (normally a 3-hour class, I finished the exam in 30 minutes), so I had a lot of free time on my hands.
30 minutes on the cross trainer. This might be my new favorite cardio machine. Afterwards, I went down to the weight room, and had a little Captain Biceps moment of my own... except I was there for about 20 minutes, instead of two-and-a-half hours.
Firedrake
04-07-10, 11:29 pm
Nice work going on, and I think there's a guy like that in every gym.
Kicked the hell out of my Bio exam (normally a 3-hour class, I finished the exam in 30 minutes), so I had a lot of free time on my hands.
I LOVE when that happens.
Nice work going on, and I think there's a guy like that in every gym.
Yeah... they're always a spectacle. Thank God my gym doesn't have an actual squat rack for him to curl in.
I LOVE when that happens.
It's such a great feeling.
Firedrake
04-08-10, 8:08 pm
Yeah... they're always a spectacle. Thank God my gym doesn't have an actual squat rack for him to curl in.
I'm afraid mine does, and I caught one guy doing both curls and burpees IN the rack, so he could see himself in the mirror.
4/8 ME Bench
Floor Presses:
5 x 135
3 x 185
3 x 225 - each set from here I had 50lbs chain.
3 x 250
1 x 270
1 x 280
1 x 290
Close Grip 1st Pin Lockout (all with 50lbs chain):
3 x 225
3 x 275
1 x 295
The 295 was odd... somehow, the chains on the left side got caught on a bolt at the base of my lifting platform, so I kept pushing and pushing, but it wasn't going anywhere. I had locked out the right side, and the left wasn't budging. As soon as my training partner kicked that chain off the bolt, I locked it out damn quick, but was spent after that, and didn't go for another.
Plate Raises:
15 x 45lb
15 x 45lb
15 x 45lb
superset
DB Rear Delt Raise:
15 x 15lb
15 x 15lb
15 x 15lb
Lat Pulldown:
10 x 150
15 x 175
15 x 175
15 x 175
Done and done. Resting up tomorrow, in preparation for the ABC on Saturday. Big weights are gonna be moved there with Rob, and we're gonna rip Flower a new one on Rack Pulls.
T o m m Y
04-08-10, 8:15 pm
strong work bro
Phil800101
04-08-10, 10:47 pm
Solid work bro! Looking strong.
strong work bro
Thanks Tommy!
Solid work bro! Looking strong.
Gettin' ready to put in some damn strong work tomorrow.
4/9 Cardio
Two hours Ultimate Frisbee. ABC tomorrow.
Phil800101
04-09-10, 9:26 pm
Thanks Tommy!
Gettin' ready to put in some damn strong work tomorrow.
4/9 Cardio
Two hours Ultimate Frisbee. ABC tomorrow.
Can't wait...
4/10 ME Lower
Chicago ABC. Quad's North.
Rack Pulls:
5 x 135
3 x 225
3 x 315
3 x 405
1 x 495
1 x 585 (PR)
1 x 635 (PR)
This is the only one I remember the weights for. All I know is that afterwards, we did Good Mornings (standing and seated), Box Squats, and Reverse Hypers. Flower... was taken care of, so to speak.
And I made Flat Top Grill my bitch as some post-workout eats.
4/10 ME Lower
Chicago ABC. Quad's North.
Rack Pulls:
5 x 135
3 x 225
3 x 315
3 x 405
1 x 495
1 x 585 (PR)
1 x 635 (PR)
This is the only one I remember the weights for. All I know is that afterwards, we did Good Mornings (standing and seated), Box Squats, and Reverse Hypers. Flower... was taken care of, so to speak.
And I made Flat Top Grill my bitch as some post-workout eats.
PR like I told you to do... congrats, bro!
Phil800101
04-11-10, 1:27 am
Awesome shit bro, congrats on the PRs! Nice work today.
PR like I told you to do... congrats, bro!
Thanks Gavin!
Awesome shit bro, congrats on the PRs! Nice work today.
Thanks Phil. You can't not be full of intensity with Rob in the house... good Lord...
4/11 Cardio
Two intramural basketball games. Won 'em both. Yeah buddy.
Phil800101
04-12-10, 1:20 am
Basketball Jones...
was great getting to throw that shit around with ya saturday. great job!
Great job at the ABC! Looks like you guys had a blast!
Basketball Jones...
Time to watch Space Jam.
was great getting to throw that shit around with ya saturday. great job!
Oh you know it! We're gonna have to find a good time for me to make a trip up to the Dungeon this summer.
Great job at the ABC! Looks like you guys had a blast!
We freaking killed it. Wish you could have come.
4/12 DE Bench
Speed Bench (against Monster Minis, doubled):
10 x bar x 2
5 x 95
3 x 135 x 8 varying grip
OHP:
No x bar.
After the first rep, I felt this sharp twinge in my rear delt on my left arm. Racked it. Moved on. Not risking anything.
Bent Over Row:
10 x 135 x 4
Curls:
Yep. I did some.
Popped a couple Amino Max right after, then did a 20 minute incline walk cooldown. I'm hoping this shoulder thing should go away in a few days; I think I got slammed pretty hard in one of the basketball games yesterday, or it could have been a result of going stupid heavy on rack pulls (pulled 635, most I had previously done was 550). Either way, I see ice and rest in my future.
4/12 DE Bench
Speed Bench (against Monster Minis, doubled):
10 x bar x 2
5 x 95
3 x 135 x 8 varying grip
OHP:
No x bar.
After the first rep, I felt this sharp twinge in my rear delt on my left arm. Racked it. Moved on. Not risking anything.
Bent Over Row:
10 x 135 x 4
Curls:
Yep. I did some.
Popped a couple Amino Max right after, then did a 20 minute incline walk cooldown. I'm hoping this shoulder thing should go away in a few days; I think I got slammed pretty hard in one of the basketball games yesterday, or it could have been a result of going stupid heavy on rack pulls (pulled 635, most I had previously done was 550). Either way, I see ice and rest in my future.
Smart on not risking it... Fight another day.
Phil800101
04-13-10, 2:41 am
Solid work bro! Good call, hope it's nothing serious.
Smart on not risking it... Fight another day.
That's the plan.
Solid work bro! Good call, hope it's nothing serious.
I really don't think it will be. I'd rather take a little time off now, then a bunch of time down the road.
4/13 Cardio
Hour and a half of Ultimate Frisbee. Was scheduled to squat today, but I wanted to give the shoulder some more ice and rest.
Phil800101
04-14-10, 12:11 pm
Good call bro, how is it feeling?
Good call bro, how is it feeling?
It's been feeling better and better. I'm gonna give it a go tomorrow, and see how I fare.
Damage for today...
4/14 Cardio
Impromptu Ultimate Frisbee is always accepted. Another hour and a half down.
Firedrake
04-14-10, 11:02 pm
4/13 Cardio
Hour and a half of Ultimate Frisbee. Was scheduled to squat today, but I wanted to give the shoulder some more ice and rest.
Sounds smart. Feel better soon, and come back!
Sounds smart. Feel better soon, and come back!
Oh... I intend to. Believe me.
4/15 ME Lower
Good Mornings:
10 x bar
5 x 95
5 x 135
3 x 185
3 x 225
3 x 250
1 x 275
1 x 295 (pr)
1 x 315 (pr)
Free Squat:
10 x 135
10 x 185
10 x 225
After here... I sort of stopped keeping track; I sort of went in some big circuit... thing.
Leg Press/Calf Raise/Decline Abs:
I'm pretty certain I did three sets of each, repping it out each set. I was sort of in a haze or something, the gym was the better part of 300 degrees today, which was "fun."
Should be back on my normal schedule starting next week. Boston has been out all week with back spasms, so I've been flying solo. Shoulder is feeling very good; wasn't tweaking on me or anything throughout the entire day.
Firedrake
04-15-10, 7:57 pm
SWEET work! I love it when you get rolling on something, and just keep repping till you can't move.
315 GMs? Getting up there steve. Can't wait to hit it with you come summer. I wanna see the progression you've made!
Phil800101
04-18-10, 9:27 pm
Awesome work bro, congrats on the PR! Keep on killing it.
SWEET work! I love it when you get rolling on something, and just keep repping till you can't move.
Haha yeah, the walk back up the stairs that day was rough...
Damn!
Damn!
315 GMs? Getting up there steve. Can't wait to hit it with you come summer. I wanna see the progression you've made!
Oh we're gonna tear shit up come this summer.
Awesome work bro, congrats on the PR! Keep on killing it.
Thanks Phil! I've never really gone heavy on Good Mornings, so I figured why the hell not.
4/18 Cardio
Intramural Basketball. We won the coed game by means of forfeit, and brought a whole new definition to the term "gang rape" in the men's league. Both teams 4-0, with playoffs in two weeks.
I love your cardio! I wish my Rugby games happened more frequently.
Phil800101
04-19-10, 1:29 pm
Haha yeah, the walk back up the stairs that day was rough...
Damn!
Oh we're gonna tear shit up come this summer.
Thanks Phil! I've never really gone heavy on Good Mornings, so I figured why the hell not.
4/18 Cardio
Intramural Basketball. We won the coed game by means of forfeit, and brought a whole new definition to the term "gang rape" in the men's league. Both teams 4-0, with playoffs in two weeks.
Lol, nice.
4/19 DE Bench
Speed Bench (against Monster Minis, doubled):
10 x bar
8 x 95
3 x 135
3 x 155 x 8 varying grips
2nd Pin Close Grip Lockout:
3 x 315
3 x 365
3 x 410
Pullups:
10
7
6
BB Curl:
10 x bar
8 x 70
6 x 95
Seated DB Shoulder Press:
10 x 40s
8 x 50s
8 x 65s
45 Minutes on the Cross Trainer after.
Finally back on schedule. Shoulder seems to be fully healed; those 65s went up easy, so that makes me happy.
Phil800101
04-19-10, 10:45 pm
Nice work Steve! Glad to hear the shoulder is all good.
4/20 ME Squat
High Box Squat:
3 x 135
3 x 225
3 x 315
3 x 405
3 x 435
1 x 465
1 x 505
1 x 530 (pr)
1 x 550 (pr)
Horizontal Leg Press:
10 x 3 pps
10 x 4 pps
8 x 5 pps
8 x 6 pps
Calf Raises:
'Til Failure
Til Failure
Til Failure
superset
Decline Crunches:
Til Failure
Til Failure
Til Failure
Felt really good today. I had initially missed the 550, and when I went back to the box, Boston thought I was gonna dump it behind. I kind of went "Oh hold on," and then I squatted it back up; it was weird, but I'm okay with it.
4/20 Cardio
Hour and a half of Ultimate Frisbee. Fun times indeed.
Phil800101
04-21-10, 2:56 am
Sick work my man, congrats on the PRs! Bring on the SUTAS!
4/20 ME Squat
High Box Squat:
3 x 135
3 x 225
3 x 315
3 x 405
3 x 435
1 x 465
1 x 505
1 x 530 (pr)
1 x 550 (pr)
Horizontal Leg Press:
10 x 3 pps
10 x 4 pps
8 x 5 pps
8 x 6 pps
Calf Raises:
'Til Failure
Til Failure
Til Failure
superset
Decline Crunches:
Til Failure
Til Failure
Til Failure
Felt really good today. I had initially missed the 550, and when I went back to the box, Boston thought I was gonna dump it behind. I kind of went "Oh hold on," and then I squatted it back up; it was weird, but I'm okay with it.
4/20 Cardio
Hour and a half of Ultimate Frisbee. Fun times indeed.
Nice little leg session you had there!
Sick work my man, congrats on the PRs! Bring on the SUTAS!
Oh I had them. My God did I have them.
Nice little leg session you had there!
Thanks, Flower. The never ending quest for size continues.
Congrats on the PRs
Thanks, Matt. One of my favorite aspects of the Westside Method; it gives you a chance to set PRs frequently, and I love it.
4/22 ME Bench
Close Grip Bench (all done with 50lbs chain, full pause on bottom):
3 x 135 x 2
3 x 185
3 x 225
3 x 245
1 x 275
1 x 285
1st Pin Lockouts (regular grip):
3 x 315
3 x 335
3 x 345
2 x 365
Yates Row:
15 x 135
10 x 185
10 x 225
8 x 225
Biceps:
Yep. I actually did a couple bicep exercises. The only thing I remember is working up to 4 x 65 on Hammers.
4/25 Cardio
40 minute run, went from my apartment, to school, and back. A little over 4 miles total. It felt even better because there was a light rain going on.
T o m m Y
04-26-10, 2:42 pm
solid pressing man
4/26 DE Squat
Box Squats (against Monster Minis):
3 x 135 x 2
3 x 185
2 x 215 x 10
Speed Deadlifts (against Monster Minis):
3 x 135
3 x 225
1 x 315 x 8
Front Squats (ATG):
5 x 135
5 x 185
3 x 225 x 2
GHR:
8
6
6
Calf Raises:
'Til Failure
Til Failure
Til Failure
superset
Decline Crunch:
Til Failure
Til Failure
Til Failure
T o m m Y
04-26-10, 10:33 pm
good work bro
good work bro
Thanks Tommy!
4/27 DE Bench
Speed Bench (against Monster Minis, doubled):
15 x bar
10 x 95
3 x 135 x 9 varying grip
Standing Overhead Press:
10 x 95
10 x 135
4 x 165 x 2
Kennelly Tricep Extensions:
10 x 30s
8 x 25s
7 x 25s
6 x 25s
Bent Over Row:
10 x 135
8 x 185
5 x 225
CURLZ
Everything felt great today. First day trying out some OHP after that minor shoulder tweak, so I didn't want to push things too hard. Today was also the first time trying those Kennelly's, and holy crap did they fry my triceps; I'm definitely gonna incorporate them more often. And yeah... curls. I don't really care about getting a nice peak or whatever on them; I just want them strong.
Firedrake
04-27-10, 8:01 pm
Lookin' good -- glad to hear the shoulder's okay.
Phil800101
04-29-10, 12:30 pm
Sick work in here bro! Keep on killing it.
Lookin' good -- glad to hear the shoulder's okay.
Thanks Jim. The extra rest definitely paid off.
Solid day!
Thanks Circuit-Master!
Sick work in here bro! Keep on killing it.
That's the plan! No signs of stopping soon.
4/29 ME Lower
Deficit Deadlift (Done standing on 45lb bumper plates):
8 x 135
3 x 225
3 x 315
3 x 365
3 x 405
1 x 455
1 x 485
1 x 500
Squats (Normal stance, just to get some quad movement in):
5 x 135
8 x 225
8 x 225
Barbell Calf Raise:
15 x 135
15 x 225
10 x 315
Decline Crunch:
30 x body weight
20 x body weight + 25lb plate
15 x body weight + 25lb plate
The deficit deads wore me the hell out today, so afterwards I didn't really want to do too much, just get in a little accessory work and call it a day. Extremely happy with that. Time to rest, eat, and do homework all night.
Firedrake
04-29-10, 8:18 pm
Lookin' good! I can't even do deads from the floor -- much less deficit deads.
Phil800101
04-30-10, 3:51 am
Sick work there Steve! Looking strong.
Lookin' good! I can't even do deads from the floor -- much less deficit deads.
Thanks Jim! Just trying to kill it day in and day out.
Sick work there Steve! Looking strong.
Everything has been clicking for me lately. I'm really happy that I haven't seen any strength decrease since starting the cut. Down 20 so far, not entirely sure on how much more I want to go down; mainly gonna be playing it by ear.
4/30 ME Upper
Close Grip Incline Bench (full pause on bottom):
5 x 135 x 2
3 x 185
3 x 225
3 x 250
1 x 275
1 x 285
2nd Pin Close Grip Lockout:
8 x 275
5 x 315
5 x 365
3 x 415
Tate Press:
8 x 30s x 3
DB Shoulder Press:
8 x 45s
8 x 60s
8 x 80s
EZ Bar Preacher Curl:
Failure x 25s per side x 3
Hammers:
8 x 35s
8 x 45s
T o m m Y
05-01-10, 5:43 pm
Down 20lbs with no strength loss..awsome work man..
What weight did you start at,and what are you now??
What kind of diet you following??
What your cardio like??
Keep up the awsome work bro!
Down 20lbs with no strength loss..awsome work man..
What weight did you start at,and what are you now??
What kind of diet you following??
What your cardio like??
Keep up the awsome work bro!
I started at 246, sitting around 225 now. As for the diet...
Meal 1: 6-8 whole eggs
Meal 2: 8oz chicken/turkey/beef/fish and 1/3c brown rice or 1/2 sweet potato
Meal 3: 8oz chicken/turkey/beef/fish and 1/3c brown rice or 1/2 sweet potato OR 50g whey (Pre-workout)
Meal 4: 50g whey (Post-workout)
Meal 5: 8oz chicken/turkey/beef/fish and some greens (usually broccoli or green beans)
Meal 6: 8oz chicken/turkey/beef/fish and some greens (usually broccoli or green beans)
Meal 7: 40g Casein shake before bed
And then at the end of every week I give myself a day to basically gorge on whatever food I want. My meals are of JUGGERNAUT proportions.
I try to get my cardio in when I can. Most of it comes from either playing Ultimate Frisbee or basketball on campus. But typically on the weekends, I'm able to get in some more "conventional" running in, which is nice.
Phil800101
05-02-10, 10:58 am
Killer session my man! Looks nice and brutal.
Firedrake
05-02-10, 3:28 pm
Strong work! Those CG Inclines are off the chart!
Killer session my man! Looks nice and brutal.
Thanks Phil! Your super-goddamn-high-volume stuff would probably kill me.
Strong work! Those CG Inclines are off the chart!
Thanks Jim! My benching is finally taking a turn for the better, which makes me happy. I've been stalling there for a little while now.
5/2 Cardio
Intramural Basketball. Played 3 games total; I think I dropped about 30 in the co-ed championship game, and we ended up winning that 54-52. I didn't get to rest in any of the games (they're 2 20-minute running halves), so right now I am freaking beat.
Phil800101
05-02-10, 11:35 pm
Congrats my man!
mjsef88
05-04-10, 11:54 am
Awesome job! You better have trash talked the entire time!
Firedrake
05-04-10, 8:43 pm
5/2 Cardio
Intramural Basketball. Played 3 games total; I think I dropped about 30 in the co-ed championship game, and we ended up winning that 54-52. I didn't get to rest in any of the games (they're 2 20-minute running halves), so right now I am freaking beat.
I can imagine! Well done!
Congrats my man!
Thanks Phil! It was a blast.
Awesome job! You better have trash talked the entire time!
I only trash talked them if they had it coming/initiated it.
I can imagine! Well done!
Haha... I was so tired it wasn't funny. I passed out as soon as I got back to my apartment.
As for me... I'm taking this entire week off of weights. It's finals week at school, and I'd much rather ensure that I get all of my stuff done, and graduate :P
If I get some free time, I'll end up getting some cardio in or something.
mjsef88
05-04-10, 10:22 pm
I only trash talked them if they had it coming/initiated it.
NO EXCUSES!!!!!! haha.
Phil800101
05-04-10, 11:01 pm
Enjoy the rest bro! You've earned it.
NO EXCUSES!!!!!! haha.
11) Be Above The Fray...
OH SNAP! Did I just throw some of the FORVM rules at you? Yeah buddy!
Enjoy the rest bro! You've earned it.
Only a few more days now, then it's time for real life. Ouch.
5/4 and 5/5 Cardio
2 hours of Ultimate Frisbee each night. Aw yeah.
mjsef88
05-06-10, 11:34 am
11) Be Above The Fray...
OH SNAP! Did I just throw some of the FORVM rules at you? Yeah buddy!
...no excuses...
So I read in the Detroit Animals log that there was talk about you possibly coming up on the 14th? ....we've got steak and lots of other food...
Phil800101
05-07-10, 10:59 pm
11) Be Above The Fray...
OH SNAP! Did I just throw some of the FORVM rules at you? Yeah buddy!
Only a few more days now, then it's time for real life. Ouch.
5/4 and 5/5 Cardio
2 hours of Ultimate Frisbee each night. Aw yeah.
Nice!
5/10 ME Bench
Floor Press (full pause):
5 x 135 x 2
3 x 225
3 x 275
1 x 315
1 x 335
Close Grip Lockouts (~4" above chest):
3 x 225
3 x 315
2 x 325
2 x 345
Close Grip Bench (full ROM, I like heavy triceps stuff, as you can see):
8 x 135
3 x 225
1 x 275
1 x 305
Biceps:
Yep
HS Shoulder Press (We were actually joking about using this machine, but then we did it):
10 x 1pps
10 x 1pps + 25
8 x 2pps
5 x 2pps + 25
I'd say that was a pretty good first day back after a week of not lifting. Oh well, graduated Cum Laude, and got my degree in Computer Information Systems. No complaints there.
I think I decided that I'm going to be the one that does that thing you said on the Detroit Animals thread.
....but only out of love.
T o m m Y
05-11-10, 7:52 am
Strong all around man!
Congrats on the degree,thats fucking awsome!
Phil800101
05-11-10, 11:56 am
Solid work my man! Nothing fancy, but it gets it done. Congrats bro!
Congrats on grad, bro... And Cum Laude! I struggled for a 3.0 hahaha.
I think I decided that I'm going to be the one that does that thing you said on the Detroit Animals thread.
....but only out of love.
If only that was a possibility now...
Strong all around man!
Congrats on the degree,thats fucking awsome!
Thanks Tommy! Time for the *cringe* real world.
Solid work my man! Nothing fancy, but it gets it done. Congrats bro!
Thanks Phil! It was a real sprint to the end of the semester. I ended up having to do a shitload of work, in not too much time, but I got it done.
Congrats on grad, bro... And Cum Laude! I struggled for a 3.0 hahaha.
It was kind of funny. I was looking through the little graduation program when we were all seated in the gym, and I saw that CL next to my name, and I was just like "Oh groovy."
Firedrake
05-13-10, 8:37 pm
Good luck on entering the working world in this economy -- I don't envy you. On the other hand, you're in a good field, and that "Cum Laude" is a plus.
Very solid chest work -- I wish mine were that good.
5/11 Squat
Squats:
8 x 135 x 2
5 x 225
5 x 275
3 x 315 (ow my back)
5 x 225
8 x 135
70º Leg Press:
20 x 2pps
15 x 3pps
5 x 4pps
Back Extension (Just bodyweight):
10
10
10
Hamstring Curl:
10 x 80
10 x 110
10 x 140
6 x 170
My lower back felt like someone hit it with a truck. It's been that way for a while, so after this workout, I decided I'm gonna change up the routine a bit, and for maybe the next month or so, switch to a body part split, to hopefully take a lot of strain off my back (it was hurting when I was trying to get an arch for bench). So today...
5/13 Shoulders and Triceps
Smith Barbell Press:
10 x 135
8 x 185
4 x 225
4 x 225
3 x 225
5 x 185
Seated DB Front Raises:
12 x 25s
12 x 25s
12 x 25s
Seated Machine Shoulder Press:
8 x 200
5 x 250
5 x 250
Tricep Pushdown:
15 x 150
15 x 110
15 x 130
15 x 130 drop
10 x 70
DB Skulls (all done slooooooooowly):
10 x 20s
10 x 20s
10 x 20s
I had my first "pump" in God knows how long today. It was interesting. We'll see how I feel about this lighter weight stuff while I rehab my back.
Hope everything is alright buddy!
Phil800101
05-14-10, 2:19 am
Sick work my man! Looking strong there. Ow, hope the back is feeling ok.
Don't like hearing about the back. Speedy recovery, Nix.
Hope everything is alright buddy!
Sick work my man! Looking strong there. Ow, hope the back is feeling ok.
Don't like hearing about the back. Speedy recovery, Nix.
Thanks guys. My back is feeling better and better by the day.
Now my main concern is waiting to hear back from the doctor's about my brother; he was recently diagnosed with lymphoma, so now we're waiting for pathology to get back to us on what treatment(s) he's gonna have to go through. Things around the house have gotten... interesting, to say the least.
5/14 (Light) Back/Biceps
CG Iso Lat Pulldown:
12 x 90
10 x 140
10 x 180
8 x 210
Iso Low Row:
10 x 90
10 x 140
10 x 180
EZ Curl (done with what seemed like a fat bar):
6,6 x 20lbs per side (close grip, then wide)
6,6 x 20lbs per side
6,5 x 20lbs per side
Hammers:
8,8 x 30s
8,8 x 30s
10,10 x 30s
Wide Grip Lat Pulldown:
8 x 135
8 x 135
8 x 150
Rear Delt Machine... thing:
10 x 75
10 x 100
10 x 125
10 x 150
7 x 175
5/17
30 minute run (fasted cardio)
Chest/Biceps
Incline Bench:
12 x 135
10 x 135
8 x 185
5 x 225
5 x 245
3 x 245 drop
6 x 185 drop
8 x 135
Flat DB Bench:
15 x 70s
10 x 70s
8 x 70s
HS Incline Goddamnit:
10 x 1pps
8 x 2pps
4 x 2pps +25
Standing Alt DB Curl:
10,10 x 30s
10,10 x 40s
7,7 x 45s
Cable Curl:
10 x 100
8 x 130
6 x 150
4 x 170
Popped a few Amino Max, then did 30 minutes on the bike.
Firedrake
05-17-10, 8:04 pm
GReat looking work! Keep pushin'! (But take care of the back, of course -- my own personal mantra)
As for the lymphoma diagnosis: The doctor told ME I had lymphoma back in November; then no, it wasn't lymphoma, it was Chronic Myelogenous Leukemia in December, then when those tests came back negative, it was Idiopathic Polycythemia.
What that means is that my bone marrow produces too much blood and they don't know why. They can't fix it, so they're drawing off a pint every month. Go figure.
Moral of the story: Don't accept the first diagnosis. Get another opinion, and demand to see the test results and to have them explain the standards by which they read the tests.
Best of luck with your brother.
GReat looking work! Keep pushin'! (But take care of the back, of course -- my own personal mantra)
As for the lymphoma diagnosis: The doctor told ME I had lymphoma back in November; then no, it wasn't lymphoma, it was Chronic Myelogenous Leukemia in December, then when those tests came back negative, it was Idiopathic Polycythemia.
What that means is that my bone marrow produces too much blood and they don't know why. They can't fix it, so they're drawing off a pint every month. Go figure.
Moral of the story: Don't accept the first diagnosis. Get another opinion, and demand to see the test results and to have them explain the standards by which they read the tests.
Best of luck with your brother.
I see. He's had a tumor pushing on his right eye for a little while, and had a biopsy done last Thursday. That's when they gave us that news. We've got another meeting with the Dr. this Thursday, so hopefully we'll find out more then.
I'll be praying for the best results/remedies, Steve.
I'll be praying for the best results/remedies, Steve.
Thanks, man. Every little bit helps.
5/18 Wheels
70º Leg Press:
10 x 2pps
8 x 3pps
8 x 4pps
8 x 5pps
8 x 6pps
Powersquat (Had to try it out for the kicks, and hope it took some strain off my back):
6 x 1pps
6 x 2pps
6 x 3pps
Regular Squats:
5 x 135
5 x 185
5 x 225 all felt pretty good on my back
Lying Leg Curl (all done with a pause on the top, really squeezing the muscle):
10 x 80
10 x 110
10 x 140
25 x 80
Seated Calf Raise:
3 sets, just repped it out, yay burn.
Abs
5/19 Cardio
Two hours of floor hockey. Turned my shirt a new shade. Sweet crap I'm tired.
5/20 Shoulders/Tris
OHP:
15 x bar
10 x 95
10 x 135
5 x 155
3 x 185 drop
5 x 135 rest 10 seconds
3 x 135
Close-Grip Bench:
15 x 135
10 x 135
10 x 135
10 x 135
DB Side Laterals:
10 x 20s
10 x 30s x 2
7 x 40s
Tricep Pushdown:
10 x 70
8 x 100
10 x 130
superset
Reverse Grip Pushdown:
10 x 70
8 x 100
4 x 130 Triceps were smoked
DB Shrugs:
10 x 75s x 3
5/21 Back/Bis
Deads (tried pulling sumo, testing out my lower back):
8 x 135
8 x 225
5 x 315
3 x 365
5 x 405 - Easy stuff, but didn't feel like pushing it too far
Iso Lat Row:
10 x 1 pps
10 x 1 pps
10 x 2 pps
10 x 2 pps
8 x 3 pps
8 x 3 pps
Iso Lat Pulldown:
10 x 1 pps
5 x 2 pps
5 x 2 pps + 25
3 x 3 pps drop
6 x 2 pps drop
30 (!!!) x 1 pps - Holy sweet mother that did burn
Short Bar 21s:
Did 2 sets with 10s on each side
Incline Hammers:
10,10 x 30s
10,10 x 30s
10,10 x 30s
30 minutes on the elliptical afterwards.
My back is feeling better and better by the day. Hopefully soon I'll make my return to some heavy-ass squats.
Firedrake
05-22-10, 12:53 am
Great shoulders and tris, and solid back session (and thanks for the facebook comments).
Floor hockey, eh . . .
Great shoulders and tris, and solid back session (and thanks for the facebook comments).
Floor hockey, eh . . .
Thanks, Jim. Just trying to kill it day in and day out, just as you are.
And yeah, floor hockey for me has proven to be a great form of cardio. There hasn't been a time yet where I've returned without a sweat-drenched shirt.