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whiteman90909
12-17-2007, 04:47 PM
Starting Stats
Weight- 200
Bench- 225
Deadlift- 415
Squat- ~300
Total- 935


First and foremost, my user name is simply a combination of my last name and my pasty white complexion. No bad intentions.

That being said, heres a little bio. I'm a 17 year old high school senior in Northern Virginia, and lifting is just about my only true passion. I throw shotput and discus in the spring, though I'm not very good, and play golf at the country club I work at.

Lifting is my passion, my addiction, and my life. I look forward to the next time I can get into the gym, and love to push myself. I started lifting seriously September of 2006 and have been reading up on WBB and making slight gains since. I have a very hard time putting more weight on the bar, probably because I have a very hard time gaining weight, but peanut butter has been pushing me through my plateaus. I followed a slightly tailored version of Baby Got Back, which worked well for me, but in the past couple of months I have been out of a specific routine. I just got to the gym 3 or 4 days a week, whatever my schedule allows, and hitting myself hard with full body workouts. It's been working, but I want to either start a routine following the Westside template or Chris Mason's new routine he's putting up on ALN.

My Westside routine will 4 days (Mon, Tue, Thu, Fri...modified depending on my schedule), and will include the following.

MONDAY
Dynamic Effort Bench, Hypertrophy
Bench (with variations)- 50% Max, 8 sets of 3 (I'll try and wave the weight from 50% to 60% over a couple weeks, then take it back down to 50%)
Delt work- 1-2 exercises, 2 sets of each in the 8-15 range
Upper Back work- 1-2 exercises (hitting either vertical or horizontal plane of movement), 2 sets in the 8-15 range
Tri work- 2-3 sets of 8-15 reps
Bi work- 0-2 sets of 8-15 reps

On this day I will not train to failure on any exercises and try to add some supplementary work in higher rep ranges. The intensity and workload is light enough to get me out of the gym in under an hour. I gave so many varying numbers because I lift on a day to day basis. I'm not going to force any lifts or sets that I think might be too much or I don't have the energy for.



TUESDAY
Max Effort Squat/DL, Strength
Max Effort Lift (Squats/Variations, DL/Variations, GMs, or Rack Pulls)- 2 warm up sets leading into an pyramid to a one rep max
Rest for 10 mins or so
Opposite lift of my Max Effort lift (Perhaps front squat if my ME is DL, RDL if I do box squats...etc)- 3x5
Supp. Hamstring/ Lower Back Exercise (SLDL, GM, DL off box...)- 3x5
Abs (Heavy Weighted Decline Crunches)- 2-3x8-12

Some heavy lower body work with some more heavy lower body work. This day will KILL me. It's gonna be awesome.

WEDNESDAY
Eat, rest, sleep


THURSDAY
Max Effort Bench, Strength
Bench (With variations)- 2 warm up sets pyramiding into a 1 rep max
Rest 10 mins or so
Shoulder work- 3x5
Upper back work, opposite of dynamic effort day (horizontal plane vs. vertical)- 3x5
Tri work- 3x5
Bi work-2x5-8

This day should be pretty hard, my arms will be fried, but hopefully it will go ok. I might consider switching the heavy supp exercises and the higher rep supp exercises, but Ill try this for a few sessions and see how they go. My only thought on that was that by bunching all these heavy ones together and giving myself a lighter day on dynamic day, my body would have more time to recover before going heavy again as opposed to going heavy 2x per week.

FRIDAY
Dynamic Effort Squat/DL, Hypertrophy
Dynamic Lift (Box Squats, DL, GMs)- 10x2 at 50%-60%, increasing the % of my max by 5% every week for 3 weeks and taking back down to 50%
Opposite of Dynamic Effort lift- 2-3x5-10
Lunges- 2x10/leg
Ham Glute Raises- 2x10-15
Wood choppers- 2x10-15/side

This day should be intense. High rep leg work always gets me... hell, any leg work kills me. Looks like a good time.


Note: I may sub the heavy supp exercises and the high rep supp exercises depending on how difficult it is to have an entire heavy day. It should be fine, but I might tweak it a bit. Hopefully, though, I have the basic idea down. My Thu/Fri days also may be pushed back to Fri/Sat, depending on if I have work on Thu, but I will still try and keep the workouts as close to 72 hours apart as possible.





As far as my diet goes, I tracked on fitday for a while, got an idea of how to eat to gain weight, and have been doing well since. I keep my calories up with mini Bako shakes in the morning (still 1000-2000 cals, just not a full Bako shake) and as much food as I can cram in throughout the day. I like to watch the scale, not fitday, to track my cals.


My goals are to weigh a healthy 225 by summer with a 350 squat, a 500 DL, and a 275 bench. Realistic? I hope so. Even if their not, I have something to shoot for. My short term goal is a 1000 lb total.


So please, comment if you have any little thing to say, critique the hell out of me, and just give me some feedback. Journal Karma will make sure you get some comments in your journal in return ;)

whiteman90909
12-17-2007, 05:09 PM
Here are some shots of me from around a year and 35 lbs ago, and some current ones. I've gained a bit, but not a much as I wish I had.

Before-

http://i84.photobucket.com/albums/k34/whiteman90909/STA60017.jpg

http://i84.photobucket.com/albums/k34/whiteman90909/STA60018.jpg

http://i84.photobucket.com/albums/k34/whiteman90909/STA60004.jpg

http://i84.photobucket.com/albums/k34/whiteman90909/STA60006.jpg

Now-

http://i84.photobucket.com/albums/k34/whiteman90909/WBB1.jpg

http://i84.photobucket.com/albums/k34/whiteman90909/WBB.jpg

http://i84.photobucket.com/albums/k34/whiteman90909/WBB4.jpg

http://i84.photobucket.com/albums/k34/whiteman90909/WBB3.jpg

http://i84.photobucket.com/albums/k34/whiteman90909/WBB6.jpg

http://i84.photobucket.com/albums/k34/whiteman90909/WBB2.jpg

Just for fun-

http://i84.photobucket.com/albums/k34/whiteman90909/WBB5.jpg

whiteman90909
12-17-2007, 05:17 PM
Good lifts, day 1 of Westside


DE Bench

Flat Barbell Bench-
135x3 for 8 sets

Felt pretty good, I tried to go as fast as I could without sacrificing form. It was a little bit more than 60%, but only by 10 lbs.

Seated Military Press-
115x8-10 for 2 sets
Not too bad, but not easy

Standing Barbell rows-
135x8-10 for 2 sets
Once again, not too heavy, but not light

Tricep cable pulldowns supersetted with Bicep cable curls-
2 sets of each with 10-12 reps @ 100 and 80 lbs
Iso work...meh.

Front and Side Lateral Raises-
20/handx15, one set in front, one to the side



I got out of the gym pretty quickly. Everyones home for the holidays, so the gym was packed. My diet has been just ok for today, but I'm about to pack down a few thousand cals, so itll even out.

Tomorrow will be fun. I'm gonna try and get to bed early.

bhsf2006
12-17-2007, 07:19 PM
Looking good man

Coke
12-18-2007, 05:24 AM
Good luck...got size already for starters, especially at 17 years of age.

whiteman90909
12-18-2007, 03:38 PM
Awesome day! I'm sitting here, downing my PWO shake of oranges, juice, and protein waiting to get back in for my next session. I'm now only 25lbs off of a 1000lb raw total!! I'm so psyched.

MAX EFFORT SQUAT DAY

Regular deep squats-
bodyweight squats to warm up, 45x5, 135x5, 225x3, 255x2, 275x1, 295x1, 315x1, 325x1 PR, 315x1

All of the squats were nice and deep, the singles were with a belt. I'll get a vid next time to add to the lifting wall.

Stiff Leg DL-
225x5, 275x5, 295x5

These were brutal, the last set was with a belt. I was dead.


Good Mornings-
135x8x2

I was pretty tired, and I had to get out of the gym soon, so I went with slightly higher reps, less weight, and strict form. They were still hard.


Cable Ab Crunches-
Full weight stack+ 35lbs- 20x, 15x

I didn't have the resources to do crunches on something that would hold my legs, so I just did two sets of these.



In and out in a little less than an hour, and all in all a good day. I'm gonna enjoy my rest day tomorrow and EAT!

whiteman90909
12-18-2007, 04:09 PM
Looking good man


Good luck...got size already for starters, especially at 17 years of age.

Thanks to both! I'm just trying to increase everything. I have a hard time getting bigger and putting weight on the bar, so its nice to know that people can notice my effort.

Coke
12-19-2007, 05:51 AM
Super squats PR, leg day in general is impressive.

whiteman90909
12-19-2007, 06:30 PM
Super squats PR, leg day in general is impressive.

:thumbup: Thanks!

No milk this morning, which meant no mini Bako shake :(. I have some now, so I can still cram in some extra calories. Other than that, I've just been eating and enjoying my time off, but homework calls, and I have to write a 25 page script for Friday. Not fun...

JUrb15
12-20-2007, 09:23 PM
good stuff man only 25 more lbs to go keep it up. post those workouts.

whiteman90909
12-21-2007, 05:09 PM
Ok, I have to make this quick. I have a party I need to rush off to that I'm already late to, but I still squeezed in a good 50 minute workout.

ME BENCH DAY

BENCH-
Warmup with bar, 135x8, 185x3, 195x1, 225x1, 235x1 PR, 240x1 (failed), 225x1

CG BENCH-
135x5, 155x5, 175x5
These weren't too hard, I'll go higher next time.

HIGH PULL/ UP RIGHT ROW-
135x5x3 sets
I had never done these before, and I just used 135. They were a sort of hybrid lift because I started from around my knees before exploding up, not the ground. Nevertheless, they hit me pretty hard.

CHINS-
BWx5x2 sets
The last set was hard, so I stopped. I was going to do another back exercise, but I ran out of time. Oh well :(

ONE ARMED SNATCH-
30x5 each arm, 45x3 each arm, 60x3 each arm
These were a learning experience. I had never done them before, so I started light, and went up to a medium weight. 60 wasn't too bad, next time I'll go heavier. I was looking to learn a new lift, not gain a rotor cuff injury. They were hella fun though :p


All in all, just an OK day. I put up a PR, but I felt I could have done more if I weren't so tired. Next week should be fun- I have the week off to just sleep and lift... plus Christmas is coming... GHIII, here I come...

HAPPY HOLIDAYS!!!

PS- Eating enough has been easy. Holiday bulking rocks!

Coke
12-22-2007, 06:31 AM
Good stuff there man, especially with getting it done just less than an hour.

whiteman90909
12-22-2007, 06:00 PM
Had to go shopping today at the mall... it took over a half hour to get a parking spot. I was tired going into my workout, didn't take any caffeine, vitamins, or creatine, but still had a pretty intense day.

DYNAMIC EFFORT LEG DAY

SQUATS-
5 sets of 3, 5 sets of 2
Forgot I was only doing sets of two, not three, until I was halfway done. These felt pretty good. My knee was hurting earlier in the day, but squatting made it better :)

GOOD MORNINGS-
135x10, 155x8
Pretty hard on the last few reps.

GLUTE HAM HYPER EXTENSIONS-
BW+25 for 12 reps, BW+10 for 12 reps
These were killer, my legs were burning by the end, but I really felt them.

WALKING LUNGES-
135x10, 135x8
These burned me out. I didn't have any ab work left in me, but frankly, I don't really care. I hit them one day already this week, thats enough.


All in all, an intense workout. I was in and out in about 45 mins.

Have a happy holiday!

Coke
12-23-2007, 05:53 AM
Nice training for the legs dude.

JUrb15
12-23-2007, 05:03 PM
good workouts man...TEACH ME HOW TO GAIN WEIGHT haha (and not care!!!) your making good progress man keep it up.

whiteman90909
12-24-2007, 04:01 PM
Good day. I woke up a bit late (but not too late), got to eat some good breakfast, after I lifted I did some last minute shopping, went to throw shot with my GF, and am trading some presents and going to my moms house for dinner.

DYNAMIC EFFORT BENCH DAY

BENCH
135x8x3
These were nice and fast with good form. The just felt good today.

CG BENCH
135x10, 155x10
These felt good.

ONE ARM SNATCH
45x5, 65x3, 75x1, 80x1 (failed)
These were fun last time I did them, and I wanted to play with a bit more weight. I got them all up pretty easily, but I lost my balance with the 80 lb one in my left hand and dropped it... I got it up though.

ARNIES
40x10, 40x8

LAT PULL DOWN
9 platesx12, 12 platesx10

CG BENCH/ FRENCH PRESS
95x10x2
I can't remember the name of these... the something press. Pretty much a CG bench, but I take it down near my neck/ upper chest, not my nips/ below... They felt good to do. They weren't too hard, but the higher reps felt nice.

BICEP CURL
75 lb ez curl barx8x2
Just a little something to finish me off.



A good day overall. I got out in between 45 and 60 mins. I kept the intensity up, and walked out with a massive pump (hey, it makes me happy).

I didn't eat too much today on account of being so busy, but I'm eating fondue tonight... I want at least 2000 cals in cheese (I won't be able to poo tomorrow, but its worth it.)

Have a Merry Christmas!!:hello:

Coke
12-26-2007, 05:48 AM
Fine intensity for the upper body bro.

whiteman90909
12-26-2007, 09:22 AM
DECEMBER 26 2007

I hope everyone had a great christmas! I was just looking at hack squat technique on youtube.com and I saw this:
http://video.google.com/videoplay?docid=-4677683076276224221
I figured its good for a laugh or two to the small handful of people that actually look at my journal :thumbup:

Ill post my leg workout in a couple hours. (ME LEG)

whiteman90909
01-04-2008, 03:50 PM
DYNAMIC EFFORT LEG DAY

DYNAMIC DEADLIFTS (SUMO)
225x2x10
I had never done these in a dynamic fashion... I think they felt pretty good.

SQUATS
135x5, 225x8, 225x8
Just something to counter the DLs.

FRONT SQUATS
155x10, 185x8
The last set got pretty difficult.

GLUTE HAM RAISES
BW+25x12x3

AB PLANK
BWx30 secs, BW+45x30 secs, BW+45x45 secs



DYNAMIC EFFORT BENCH DAY

BENCH W/ BANDS
115+bands (unknown weight)x3x8

ONE ARM SNATCH
55x5, 75x1, 85x1 (failed left arm), 95x1 (failed left arm)

HIGH PULLS
135x10x2

ROWS
135x10x2

TRICEP PULLDOWNS
110x12, 140x8


MAX EFFORT SQUAT DAY

SQUAT
135x10, 225x5, 275x3, 295x1, 315x1, 335x1 (failed), 325x1, 315x1
No PR :(

DEADLIFT (CONVENTIONAL)
135x5, 225x5, 275x5, 315x5, 335x5

GOODMORNINGS
135x5, 155x5, 175x5

SEATED CALF RAISE
90x10x10
Very short rest period

All in all, just an alright day, but I got some Chuck Taylor All Stars, so it was fun trying them out.


MAX EFFORT BENCH DAY

BENCH
45x10, 135x5, 185x3, 205x1, 225x1, 245x1 (assisted), 235x1

T BAR ROWS (supersetted with the dips, not including the weight of the bar)
135x5, 145x4, 160x5

DIPS
BW+25x5, BW+35x5, BW+25x4

POWER RUSHERS
180x5x3

HANGING RUSSIAN TWISTS (I think this is what they're called... I got into a half raised pullup, pulled my legs up with bent knees, and rotated my trunk side to side)
BWx5/sidex2

BICEP CURL
40x8, 45x5

whiteman90909
01-05-2008, 07:59 PM
DYNAMIC LEG DAY

DEADLIFT
225x2x10

FRONT SQUAT
135x10, 165x10

ZERCHER SQUAT
185x8, 195x8

SQUAT
225x10

ZERCHER DEADLIFT
135x5

GLUTE HAM RAISES
BW+35x2x12

HANGING RUSSIAN TWISTS
BWx5



I felt pretty sick (stomach) about halfway through, but I pushed through. The zercher DLs were a first, and they made me feel even worse, so I took them easy (probably because they involve my head being below my stomach).

All in all, an alright day.

Coke
01-07-2008, 07:54 AM
Good dynamic leg day, all other efforts are looking nice as well.

TJ2389
01-07-2008, 04:30 PM
Squat machine brosky, I wish my atg was that much...

whiteman90909
01-07-2008, 04:53 PM
Haha, thanks to both!

DYNAMIC BENCH DAY

DECLINE BENCH
135x5 slowly for a warmup, 135x3x8

CHINS
BWx5x2

CHINS W/ PALMS FACING EACH OTHER
BWx5x2

SKULL CRUSHERS
75x5
My elbows were a-hurting.

CG BENCH
135x10, 165x8, 165x7

LAT RAISES
front, side, rear cable
20x10 dumb bell, 30x8 cable

CURLS
45x8x2



There may have been more lifts... I don't remember. I think I'll bring a note pad next time.

Coke
01-08-2008, 05:47 AM
Plenty of sets dude, getting the job done.

whiteman90909
01-08-2008, 03:58 PM
Haha, thanks! Just taking care of business...




ME LEG DAY

DEADLIFT
135x5, 225x5, 315x1, 385x1, 425x1 (failed- lost grip), 425x1 (chalk) PR, 405x1 (failed)
I don't know... the first pull, I lost my grip, so I tried again and I got it, but after I had a bit of a pain in my groin near my testiculars, so I didn't go all out, and failed my next pull. I took it easy the rest of the day.

SQUAT
225x5, 255x5
Not going all out, just a couple sets.

PULLTHROUGHS
1/2 stackx8, whole stackx8
I don't think Ill do these again, they were very easy, and I think I was using correct form (straight legs, leaning down really far... etc)

TJ2389
01-08-2008, 07:12 PM
"but after I had a bit of a pain in my groin near my testiculars, so I didn't go all out"

^^^Good choice, solid workout.

Coke
01-09-2008, 06:27 AM
Effort didn't go too smoothly where the deads were concerned, did well with it all just the same man.

whiteman90909
01-10-2008, 05:57 PM
ME BENCH DAY


RACK LOCKOUTS (elbows 90*)
135x5, 185x5, 205x3, 225x3, 255x1, 275x1, 295x1 (failed), 285x1 PR, 285x1 (failed)
I had never done these from this height, and I'm not sure if it was too high. My elbows were at about a 90* angle in the down position, but I still got a good push, and it was fun being able to press almost 300.

STANDING MILITARY PRESS
135x4, 135x5
When these got hard I moved to...

JERK
165x5, 185x5
Daaaaayum, these were fun.

ONE ARM ROW
65x5, 75x5, 90x5, 90x5
Probably a PR, but I never kept track before.

DIPS
BW+25x5x3
Standard dips, tried to keep more upright to hit the tris...


Booyakasha.

TJ2389
01-10-2008, 08:07 PM
Huge rows!

Coke
01-11-2008, 05:50 AM
Solid lifting man, nice PR(s).

whiteman90909
01-11-2008, 05:09 PM
DYNAMIC LEG DAY

BOX SQUATS
warmup, 195 (~60%)x2x10

STRAIGHT LEG DEADLIFT
225x12, 245x10, 275x10
They were touch and go, but that last set was KILLER. It knocked me out for the rest of the workout.

SPLIT SQUATS
BW+50x10/leg, BW+90x10/leg
Tiring. After the DLs, I didn't have it in me...

HYPERS
BW+35x12, BW+35x8
I was done.



All in all, not a bad day. I just went to the grocery store next door, now me and the GF are gonna eat some steaks!

Coke
01-14-2008, 05:28 AM
Dynamic leg day is looking tight dude.

whiteman90909
01-14-2008, 05:00 PM
DYNAMIC UPPER BODY DAY


BENCH
115x10, 10 pushups, 115+1 bandx3, 115+2 bandsx3x7
Felt good, not sure of the band's tension though...

CHINS (HANDS TOGETHER)
BWx8, x5

INCLINE DUMBBELL BENCH
60x10, 70x8x2

HAMMER HIGH ROWS
70x10, 80x10

MILITARY PRESS
90x8, x5

TRICEP PULLDOWN
100x12, 120x10

STRAIGHT BAR CURLS
50x10, 60x10




Plenty of lifts, good day. I want to get some real bands though, the ones I use don't have any specific tension, they're just colored...

TJ2389
01-14-2008, 08:08 PM
Whats a tricept pulldown? I know of the pushdown....

whiteman90909
01-14-2008, 08:25 PM
Same thing, different name (I probably have the wrong name, but its the same movement.)

TJ2389
01-15-2008, 11:24 AM
Same thing, different name (I probably have the wrong name, but its the same movement.)

jaysus thats alota weight for a tri pushdown or whatever you call it

whiteman90909
01-15-2008, 04:26 PM
jaysus thats alota weight for a tri pushdown or whatever you call it

Haha thanks, but it really wasn't that bad. I think its just that different machines have different resistances... all the cables and whatnot mess things up, but the thing only goes up to 140 for a full stack so idk...


ME LEG DAY

SQUATS
barx10, 135x5, 225x5, 275x1, 335x1 (PR, but I'm not sure if I went low enough... my spotter said I did, but I'm still not sure... I got it though.), 315x1x2

HEX BAR DL OFF PLATFORM (~1 foot)
This was set up so that the handles on the bar were just below the level of my feet... they were dayum hard.
135x5, 225x5, 275x4 (failed 5th)
Like I said, they kicked my ass.

SUPERSETTED
| LEG PRESS
|3ppsx5, 4ppsx5, 4pps+ a quarterx5
|This machine was kinda weird, the platform for my feet was pretty low, so it
|was hard to keep my feet on the platform without raising my heels.
|GOOD MORNINGS
|135x5, 155x5, 175x5

AB PLANKS
165 lb kid, 130 lb gf, 130 lb gf x 30 secs
I just went until I started trembling big time on the first two sets, but they were shorter than 30 secs. On the last set I made my gf count to 30... she counts slooooow, and I was DONE!


Great day. I felt really good coming out... the "PR" was good, but next time it will be 100% below parallel.

Coke
01-16-2008, 05:29 AM
Props on your squat numbers and overall bro.

whiteman90909
01-16-2008, 03:06 PM
Props on your squat numbers and overall bro.

Thanks!


Super sore abs today... I don't usually get DOMS, but today, well, DAYUM!

whiteman90909
01-17-2008, 06:44 PM
What is your perfect lifting day? Does it include you hitting a 1000lb total? Does it involve you hitting a PR in every single lift you do for the day? Do you walk out of the gym feeling on top of the world with an endorphin rush that almost gives you a buzz?

Damn straight.

MAX EFFORT BENCH DAY

BENCH
135x10, 185x5, 195x3, 245x1 (PR for a 1005 lb total!), 255x1 (failed... I got ambitious), 225x3 (failed the fourth), 225x1 (eaaaasy)

CG BENCH
155x5, 175x5, 185x5 (PR... Probably could have done this before, but never have)

T BAR ROWS
(weight is just the plates, not the bar)
125x5, 145x5, 155x5, 170x5 (PR)
I'm not sure those are the exact numbers, but I know the PR was... I had never worked past 3pps+a dime, but today I was only a dime shy of 4 pps... I will hit 4 plates next time I do ME rows like that.

DUMBBELL MILITARY PRESS
60x5, 70x5 (PR), 70 (failed, couldn't even swing the weight up), 60x5




BOOYA KASHA!


And to top it all off, I discovered chocolate milk as the perfect post WO supp... a quart for only two bucks! It has lots 'o sugar, protein, and is low in fat!


Good day.

whiteman90909
01-17-2008, 08:44 PM
For some reason this post didn't seem to show up...
______________________________________________-

What is your perfect lifting day? Does it include you hitting a 1000lb total? Does it involve you hitting a PR in every single lift you do for the day? Do you walk out of the gym feeling on top of the world with an endorphin rush that almost gives you a buzz?

Damn straight.

MAX EFFORT BENCH DAY

BENCH
135x10, 185x5, 195x3, 245x1 (PR for a 1005 lb total!), 255x1 (failed... I got ambitious), 225x3 (failed the fourth), 225x1 (eaaaasy)

CG BENCH
155x5, 175x5, 185x5 (PR... Probably could have done this before, but never have)

T BAR ROWS
(weight is just the plates, not the bar)
125x5, 145x5, 155x5, 170x5 (PR)
I'm not sure those are the exact numbers, but I know the PR was... I had never worked past 3pps+a dime, but today I was only a dime shy of 4 pps... I will hit 4 plates next time I do ME rows like that.

DUMBBELL MILITARY PRESS
60x5, 70x5 (PR), 70 (failed, couldn't even swing the weight up), 60x5




BOOYA KASHA!


And to top it all off, I discovered chocolate milk as the perfect post WO supp... a quart for only two bucks! It has lots 'o sugar, protein, and is low in fat!


Good day.

TJ2389
01-18-2008, 11:06 AM
I drink alota choc milk, and nice workout btw

whiteman90909
01-19-2008, 04:04 PM
Honestly, I just want to curl up in a little ball and stay there. My workout was not very long, but I am completely shot.

DYNAMIC EFFORT LEG DAY

DEADLIFT
225x1x~12
Good, quick lifts.

SQUAT
225x20 (PR)
AAAAHHHH! I was so dead after these. Like, not-being-able-to-walk dead.

HYPERS
BW+35x10x2



I feel sick to my stomach. I would say that I feel sick in a good way, but I have to go to my cousins Bar Mitzvah reception in like 20 mins, and I feel awful...

Good WO though.

Coke
01-19-2008, 07:24 PM
Nice job, solid PRs everywhere man.

TJ2389
01-20-2008, 01:06 PM
Your a ****ing squating nazi!!! (A good one tho...)

whiteman90909
01-21-2008, 04:35 PM
DYNAMIC EFFORT BENCH

SPEED BENCH
135x3x8

CG BENCH
155x10x2, 135x10

BB ROWS
135x10, 145x10

DIPS
BWx10x2

HAMMER HIGH ROWS
70/armx10, 80/armx10

LAT RAISES
20x10x3 (side, front, midway)

CHEST SUPPORTED INCLINE CURLS
55x10, 65x10, 65x8


A solid day overall.

Coke
01-22-2008, 10:45 AM
Good upper body training guy.

whiteman90909
01-22-2008, 03:56 PM
ME LEG DAY

RACK PULLS (KNEES)
barx10, 135x5, 225x5, 315x5, 405x1, 455x1, 455x1, 405x1
These was hard.

SQUAT
135x5, 225x5, 255x5, 275x5, 295x3

GLUTE HAM RAISES
BWx5x3
I realized that before I was doing hypers when I thought I was doing glute ham raises... they're hard!

TJ2389
01-22-2008, 04:55 PM
Big rack pulls, the kind that scares women and children

Coke
01-23-2008, 05:38 AM
Fine ***** with them squats and rack pulls bro.

whiteman90909
01-29-2008, 03:59 PM
I hope my small handful of loyal thread repliers didn't miss me too much. Skiing was fun, but now its time to hit the weights again.

I did a full body workout today to make up for Friday's and yesterday's session, but respected the ME leg day today...

ME LEG/ FULL BODY DAY

LOW BOX SQUATS (the "box" was a rubber 45, a rubber 25, and a metal 35, so it came a few inches above my ankles... not a true ATG, but I'm not sure if anyone here can do one, what with our massive hammies and all...)
WARM UP, 225x3, 275x1, 315x1x2

BENCH
155x6, 185x10, 195x5

GM
135x5, 165x5, 185x5

BB ROWS
135x10, 165x8x2

OH DB PRESS
40x10, 50x8x2

HAM GLUTE RAISE
BWx5x2

DB JM PRESS (not the right name, but similar...like a DB french press... I saw them in a westside vid)
30x10 (around there, they were till about failure)

DB CURL
40x10 (once again, around there, till failure)




Some stuff was supersetted, but all in all it was a pretty good day. The squats were low, though they probably weren't true box squats, because I never loosened my hip flexors)

Coke
01-30-2008, 06:05 AM
Great workout for the whole body dude.

TJ2389
01-30-2008, 06:52 PM
how bout dem box squats?

whiteman90909
01-31-2008, 05:51 PM
Thank you to TJ and Cocoa! You guys keep me going strong :thumbup:


ME BENCH DAY



BENCH
Warmup, 205x3, 225x1, 250x1 (kinda... my spotter helped a bit, even though I had it), 250x1 PR, 225x3 (failed 4th)

HIGH PULLS
135x5, 155x5, 175x5, 175x3
(the 175 reps were a bit low, but I still felt them)

PULL UPS
BWx5x2
(kinda.... didn't get all of them in either set, but I tried to :( )

CHINS
BWx5

CG BENCH
175x5, 185x5x2
(elbows were a bit flared in the last set)

CHEST SUPPORTED EZ BAR CURLS
65x10, 75x8

TRI PULLDOWN (ROPE)
100x15

DB CURLS
40xfailure



Good workout overall.

TJ2389
01-31-2008, 06:08 PM
Hell ya man, crank those pullups

Coke
02-01-2008, 06:12 AM
Looking good man, sweet PR on the flat bench.

whiteman90909
02-01-2008, 04:56 PM
DE LOWER BODY



DL
WU, 225x1x12

SQUAT
WU, 225x10x2

FRONT SQUAT
155x10, 185x8

STIFF LEG DL
225x10, 275x10

PLANKS
170lb kid x 20 sec, 25 sec, 20 sec



Good DE day... I was training a few kids in squat and DL, so it was a fun session.

TJ2389
02-03-2008, 09:24 AM
Your front squat is heavier than my back squat lol. Props!

Coke
02-04-2008, 06:04 AM
Tight effort throughout bro, good job.

whiteman90909
02-04-2008, 04:49 PM
DE UPPER BODY DAY

BENCH WITH BANDS
WU, 135+1 band x 3 x 8

PULLUPS (HANDS FACING IN)
BWx8x2
(Last set assisted)

CABLE PULLDOWNS
10 plates x 10, 12 plates x 8

REAR DELT RAISE (DB)
20X10X2

LEANING SIDE RAISES (ONE AT A TIME)
20X10, 25X8

DIPS
BWx10, X9

DB CURLS
45X6, 35X8

FARMERS WALKS (well, more of farmers stands)
85lbs, 100lbsX2
(didn't time them, I just went shy of failure)

Coke
02-05-2008, 05:51 AM
Ace upper body session guy.

whiteman90909
02-05-2008, 03:47 PM
Just an alright day. I was really tired, and failed my DL max, but it's w/e/.

ME LOWER BODY

DL
135x5, 225x5, 315x3, 405x1, 435 failed, 405x1

SQUAT
225x5, 245x5, 275x5 (belt)

GOOD MORNINGS
155x5, 185x5x2

HYPERS
BW+25x10



Meh.

Coke
02-06-2008, 05:19 AM
Quite strong on them movements bro, keep it up.

killxswitch
02-06-2008, 07:03 AM
Nice deads, really strong. Nice PR on bench the other day too, dude.

TJ2389
02-06-2008, 09:10 PM
Those deads are beastly :evillaugh:

whiteman90909
02-07-2008, 06:29 PM
ME UPPER BODY

RACK LOCKOUT
135x5, 225x5, 275x1, 295x1, 305x1PR
I think these were the same height that I usually use (elbows 90*)... they felt good though.

T BAR ROW
(Not counting the bar)
+90x5, +135x5, +180x5 PR (kinda put my whole body into the last few)

HANG CLEANS
WU, 135x5, 155x5, 175x3x2
These were awesome. w00t.

SEATED MILITARY
135x5, 145x5




Current weight (shorts+a beater, no shoes)
210lbs




OK, so my plan is to go on a cut soon. I have shot and disc season coming up, so I think this would be a good time to cut. I will be distracted trying to set PRs in my events, and won't care as much if a couple lifts stagnate.

I want to be a cut 180 by summer. Hopefully, 180 will look good. I have never cut before, and I think it would be fun to try. I want to get a nice, solid base for summer so I can bulk through next fall and winter. I have some extra bodyfat that I've always carried, and I figure it's easier to cut it off now then to have to wait untill its an unmanageable amount of fat to have to lose.

I will post some pics and my questions along with a prospective routine soon. I want to get some feedback on things, because I don't want to do something wrong, and find out months later.

Ben Moore
02-07-2008, 06:46 PM
Really, you can train while cutting pretty well.

Nice work thus far man - keep it up!

Coke
02-08-2008, 05:27 AM
Numbers are looking nice, solid PRs dude.

killxswitch
02-08-2008, 06:12 AM
Nice PRs. If you still look anything like your picture I don't know how you're going to lose 30 lbs, but good luck with the cut.

whiteman90909
02-08-2008, 03:03 PM
Nice PRs. If you still look anything like your picture I don't know how you're going to lose 30 lbs, but good luck with the cut.

I'm hoping to God that's because you don't think I have an extra 30 lbs to shed.

If that's the case, my numbers were just a guess. A solid 180 at 5'11" looks damn good, so if that can be achieved, I will be a very happy pasty white boy.

You can't tell to well from the pictures, but I have a hyooge ass. Like, its a bubble butt. I think that carries a decent amount of weight, alot of muscle, but some fat as well. My lower body is pretty big compared to my upper, so I think alot of the fat will be down there. My ass combined with a little gut give my body this weird S shape where my stomach sticks out and my ass does too.




DE LEG DAY

SQUAT
WU, 185x2x10

SLDL
225x10, 275x10

Various ab and core stuff



Pretty short day, not much got done, but meh. It was aiite.

Coke
02-09-2008, 06:19 PM
Great size potential...having said that you probably should go for more than 180, that's too small for you imo.

whiteman90909
02-11-2008, 05:25 PM
Like I said, 180 is just a guess. If I find that I'm happy before that, then I will obviously stop. I just want a weight that will make me look cut (whatever that means...)



I hope that I'm eating low enough to lose weight (~2000-2500 cals), because if I am, cutting is way easy. I feel hungry in the morning, but thats it, and I can get through that pretty easily.

If anyone wants to look at my fitday link, I would appreciate it, because I just want someone to confirm that what I'm doing is correct.

TJ2389
02-11-2008, 07:14 PM
Like I said, 180 is just a guess. If I find that I'm happy before that, then I will obviously stop. I just want a weight that will make me look cut (whatever that means...)



I hope that I'm eating low enough to lose weight (~2000-2500 cals), because if I am, cutting is way easy. I feel hungry in the morning, but thats it, and I can get through that pretty easily.

If anyone wants to look at my fitday link, I would appreciate it, because I just want someone to confirm that what I'm doing is correct.

What does your cardio schedule look like for your cut?

whiteman90909
02-12-2008, 06:08 PM
What does your cardio schedule look like for your cut?

I'm throwing shot and disc, so whatever our warmup is/ sprints at the end of the day. It's kinda sporadic, but I want to start doing some HIIT when the weather clears up a bit. No definite plan, but when I do something, I'll post it.

I'll put up my routine I made, but I did day 1 today.


Bench
WU, 205x5,x5,x4,x4,x3

Chins
BW Chins 5x,kinda 4x5...
The last four sets sucked, but I tried to do them the best I could.

Flys
40x3, 30x5

Lat pulldowns
max stack+ 2 30 lbs dbs- 2x8



It was alright, but I was kinda beat going in, and just felt weak. No worries though, I'll get some carbs in me first next time.

whiteman90909
02-12-2008, 07:31 PM
Ok, so heres the breakdown. I read the routine in Scarz's profile (Ripped, Rugged, and Dense 2.0), and decided to take a similar approach in figuring out what I want to do for my cut.

DAY 1

Horizontal Push 5x5

Vertical Pull 5x5

Accessory Lifts 2x3-8


DAY 2

DL/ Rack Pull 5x5

Horizontal Pull 5x5

Accessory Lifts 2x3-8


DAY 3

Squats 5x5

Vertical Push 5x5

Accessory Lifts 2x3-8


DAY 4

Bis 5x5

Tris 5x5

Accessory Lifts 2x3-8





I may or may not do the accessory lifts, but they would be things like lifts to accentuate the lifts of that day, calves, abs, whatevskies.



If anyone notices anything, please let me know. I think it is a pretty simple routine, and theres not much that I could see that could go wrong with it, but I'm not Built or Mason, so IDK.

I think I'll go with:
TUESDAY- DAY 1
THURSDAY- DAY 2
FRI or SAT- DAY 3
SUN- DAY 4



Also feel free to check the FD, and tell me what you think.

schmitty199
02-12-2008, 07:37 PM
Awesome deadlifts man, looks like your doing good work in here.

whiteman90909
02-14-2008, 03:47 PM
CONVENTIONAL DL (I do more on sumo, but I change it up every once in a while)
345x5x5x5x3x1

ONE ARM DB ROW
80x5x5x5x5x5

The DLs were a pain in the ass, but the rows weren't too bad. I was near failure towards the end, but I'll bump the weight up next time.

I hadn't eaten much today in preparation for a big dinner for Valentines Day with the GF, so I felt pretty weak going into the gym.

Coke
02-15-2008, 05:36 AM
Good deal on changing up with your deads man.

killxswitch
02-15-2008, 06:39 AM
Strong deads, hope you had a good valentines day.

whiteman90909
02-16-2008, 05:41 PM
Thanks to both! Things went well, dinner was good, and I was happy :)

FEBRUARY 16

SQUATS
275x5x3x1(hit the pins and got knocked off balance), 255x4x4

Push Press
155x5x5x5x4x4


Weight- 200 nekked

I think that I cut too quickly, because I seem to have lost more weight than I wanted (I was 215 a week ago, but I was wearing clothes, I hadn't poo'd yet, and I was probly full of water. Today I was more dehydrated, declothed, and had some empty bowels, so idk how much was fat or muscle. I did defiantly feel weaker today though, and the squats are proof...)


I'll bump the cals up to between 2500 and 3000/ day (from 2000-2500) and see how things go. :thumbup:

It might be all in my head, but I do think I look leaner already... Like I said though, its only been a week, and it's probly all in my head.

Hope all the US of A-ans out there have a good presidents day!

TJ2389
02-16-2008, 09:26 PM
Squats are still strong in my book lol, but thats cause my max is 230. Make sure to psot some before and after pics when your done with your cut!

whiteman90909
02-17-2008, 11:09 AM
Will do!


FEBRUARY 17 2008

CG BP
175x5x5

SITTING CONCENTRATION CURLS
45x5,x4

STANDING CURLS
40x5x2

STANDING EZ BAR CURLS
85x5

CAPTAINS CHAIR LEG RAISES
BWx10, BW+10x10x2

Very little cardio... I did some jump roping and lunges with light weight but the back of my knee started to hurt really badly and I got a huge headache, but at least I did something.

Ben Moore
02-17-2008, 11:38 AM
Looking good big man!

Coke
02-18-2008, 05:38 AM
Smooth effort for both days bro.

killxswitch
02-18-2008, 07:58 AM
Good work, good luck with the dieting. 15 lbs seems like a lot to lose in a week.

whiteman90909
02-18-2008, 08:58 AM
Good work, good luck with the dieting. 15 lbs seems like a lot to lose in a week.

Yeah, it was kinda startling, but:
food in stomach+clothes+water weight+shoes+a little bit of fat (hopefully not muscle...)= probably close to 15 lbs


Like I said, I bumped the cals up, and hopefully I will lose at a bit more of a constant, slower rate.

TJ2389
02-18-2008, 09:05 AM
Provided your knees are ok, what type of cardio are you planning on doing?

whiteman90909
02-18-2008, 12:37 PM
Provided your knees are ok, what type of cardio are you planning on doing?

I wanted to get in some more HIIT style cardio along with a little bit of endurance running.

For example, today:

FEBRUARY 18 2008

Throwing (shotput)~ 20 mins, very short breaks in between throws
This actually got my heart rate up a little bit, because I would take a few "windups", then throw, jog out to get the shot, walk back, and go again.

Intervals- .75 miles
On an oval 1/4 mile track I would run the straights, jog one curve, and walk the other. I did three laps like this, so I'm not sure how long it took, but I was pretty spent after that.

It wasn't a full out sprint for the straights, but it was a decently fast running pace (well, for me at least).

I'm a bit out of shape, if you couldn't tell, but I gotta start somewhere. :tuttut:





However, I don't want to just do running. When I go the the gym, I might do some cycling or jump roping (hell, maybe even swimming), but I want to change it up a little to kill the monotony of it and make it somewhat fun... well, I guess I mean less boring, not fun :P




On an off note, I got a headache again when I ran today. Maybe I was dehydrated, but it was pounding, and pretty painful. Aspirin + H2O next time...

Coke
02-19-2008, 05:56 AM
Good deal man, heading in the right direction with the conditioning.

whiteman90909
02-19-2008, 04:03 PM
Daaaaayuuuum! For some reason today I had/have a crazy strong craving for white bread and sweets. A fried PB and banana sandwich would be soooooo good right now...

*Sigh*, I guess it's week two when cutting hits.


FEBRUARY 19, 2008

BENCH
205x5,x5,x5,x4,x4
(the last two sets were slightly narrower grip, hands just outside the rings)

PULL UPS (hands facing away)
BWx5x5
(didn't get 5 full sets, but I got at least half reps for the ones I couldn't finish)

INCLINE DB PRESS
60x8, 70x5
(really shakey bench, so they were artificially harder than they should have been... good core work though ;) )


CARDIO/AGILITIES-

"DOTS"

SHUTTLE RUN-
6 sets

EDIT- 1,000 posts! w00t!11!!one!1!!!
:thumbup:

Coke
02-20-2008, 06:10 AM
Overall session is tight dude.

TJ2389
02-20-2008, 10:39 AM
Strong sessions, I like seeing that cardio in there bro

whiteman90909
02-21-2008, 04:02 PM
FEBRUARY 21st, 2008

SUMO DL-Belted
Warmup, 365x5x5x5x5x2
I was just kicked by the last set, but good up till then!

BARBELL ROWS-
185x5x5x5x4x4
These were a bit half assed-- I only brought the bar to around my stomach because I wasn't parallel, but they felt good nonetheless.

CLEANS-
185x a couple sets of singles, 205x1, 225x1 (PR)
I haven't maxed on these in like forever, my form was terrible, but I got it up, so it's all good.


All in all a decent day! I hope I'm still losing weight though... methinks I need to actually buy a scale.


EDIT- After reading Get Built Issue 2 I decided to start taking in come carbs (maltodextrin) and protein during my workout. I checked the container of my GNC Mass XXX protein, and it turns out it has the perfect ratio of maltodextrin: protein, so I scaled down the dose to the suggested 40g carbs, 18 g protein, and I'm good to go! Kind of a cool discovery...

Coke
02-22-2008, 05:47 AM
Nice job with the sumo deads, rows and cleans guys.

killxswitch
02-22-2008, 07:04 AM
Good work on the DLs and cleans, etc.

TJ2389
02-22-2008, 11:25 AM
Sick cleans bro!!! I wish I did that much today...

whiteman90909
02-22-2008, 10:13 PM
Today was not a workout, it was a battle. Every single rep was an all out effort... I think I grunted or made some sound every rep, every set. It was awful-- I was tired (worked out at 9:30), I was unmotivated, and I had just done heavy DLs yesterday, but I did it. I pushed through, and finished almost every single god damn rep. Owned.

FEBRUARY 22 2008

SQUATS
255x5x5
Every single rep was killer.

STANDING MILITARY PRESS
135x5x5x5x3x3
I tried to use zero leg drive, though I only brought the bar down to around my chin, not my chest... still killer nonetheless.



Pwnage.



My first refeed day tomorrow, so I'll post how that went and see what people think.

schmitty199
02-23-2008, 09:42 AM
Daaaaayuuuum! For some reason today I had/have a crazy strong craving for white bread and sweets. A fried PB and banana sandwich would be soooooo good right now...

*Sigh*, I guess it's week two when cutting hits.


FEBRUARY 19, 2008

BENCH
205x5,x5,x5,x4,x4
(the last two sets were slightly narrower grip, hands just outside the rings)

PULL UPS (hands facing away)
BWx5x5
(didn't get 5 full sets, but I got at least half reps for the ones I couldn't finish)

INCLINE DB PRESS
60x8, 70x5
(really shakey bench, so they were artificially harder than they should have been... good core work though ;) )


CARDIO/AGILITIES-

"DOTS"

SHUTTLE RUN-
6 sets

EDIT- 1,000 posts! w00t!11!!one!1!!!
:thumbup:


Nice work on the agilities! The dot drill is insane! Heck of a foot speed/ coordination drill.

Coke
02-23-2008, 04:10 PM
Good concentrated sets on the squats and millies, numbers are solid although you were basically exhausted.

whiteman90909
02-23-2008, 10:19 PM
http://i84.photobucket.com/albums/k34/whiteman90909/untitled.jpg

My refeed. Anything noteworthy?

schmitty199
02-23-2008, 10:57 PM
http://i84.photobucket.com/albums/k34/whiteman90909/untitled.jpg

My refeed. Anything noteworthy?

Excellent calories. Definetly a good day for the bulking season. :)

whiteman90909
02-24-2008, 10:42 AM
Excellent calories. Definetly a good day for the bulking season. :)

Haha, cutting actually ;)

It was a refeed day, and based off what I was told, I think it turned out well.

If you look at my other days, they are quite different calorie wise.

TJ2389
02-24-2008, 12:47 PM
Do you eat at certain times during the day? For example, every 2 hours?

whiteman90909
02-24-2008, 01:28 PM
I didn't have any real "meal" except for the chicken and rice. I just ate every couple hours, more like lots of large snacks than several small meals. I downed a good deal of chocolate milk (fat free milk) with most snacks too. That helped alot with getting in the carbs and protein.


FEBRUARY 24 2008

CG BP
135x5, 195x4,x5,x4

CHIN UP
BWx5,x4.5,x4
These reps were much stricter than my pullups are. Every rep was with my head all the way over the bar.

JM PRESS (BAR)
95x5,x4
Just kinda messing around with these, but they hurt my elbows.

JM PRESS (DB)
30x5, 25x6

STRAIGHT BAR STANDING CURLS
70x5, 80x5x2

WOODCHOPPERS
High-Low: 60x5, 70x5
Low-High: 70x5, 80x5


Weight- 200.5 w/ a towel on post workout
(I think anything gained is just water weight)

http://i84.photobucket.com/albums/k34/whiteman90909/feb24.jpg

Heres a pic from this morning before I lifted. I'm not really flexing, just an update of how things are going. I think that there is already a noticeable difference, and I haven't lost much strength (a little in my legs, but everything else is pretty good).

TJ2389
02-24-2008, 01:48 PM
Wow, your stomach looks much flatter bro

Thats solid work!!!

killxswitch
02-24-2008, 02:38 PM
Nice pic, your cut seems to be going well.

Coke
02-25-2008, 04:37 AM
Doing super judging from just that shot alone, keep it up.

whiteman90909
02-25-2008, 07:21 PM
TJ - KillSwitch - Coke

Thanks to all! I feel better about cutting now. It had been built up so much on this forum, but it's not as bad as it seemed (not easy, but not impossible either).

FEBRUARY 25 2008

No lifting today, just throwing for a couple hours. We did some warm up stuff (agilities), and then got to throwing. I stuck to discus for the most part, but it was some decent physical activity nonetheless!



Horizontal push and Vert. Pull tomorrow ;)

whiteman90909
02-26-2008, 06:36 PM
February 26 2008

DB BENCH
65x5, 75x5,x5,x4,x4

PULLUPS
BWx5x5x4

CHINUPS
BWx5x3

Good day, in and out in 20 mins or so so everything was supersetted.

Somewhat of a cheat meal tonight-- fried chicken and salad-- but I didn't have much, I peeled the skin off, and it kinda fit into my macros, so IDK.

TJ2389
02-26-2008, 09:37 PM
Chinups and pullups...my fav :)

Coke
02-27-2008, 06:25 AM
Effort is pretty good man, swift and sweet.

killxswitch
02-27-2008, 08:32 AM
Fried chicken aids in recovery.

Good quick session dude.

whiteman90909
02-27-2008, 03:28 PM
FEBRUARY 27 2008

Jog/ slow run- .5 miles

Discus Practice- 1.5 hours

Hills:
Uphill sprints x6 sets
Bear Crawls uphill x 2 sets

Coke
02-28-2008, 06:18 AM
Fine conditioning workout.

TJ2389
02-28-2008, 02:47 PM
i agree with the coke

Coke
02-29-2008, 06:15 AM
Well its time I did at least a little bit of running!

I'm hearing you man, I need to start doing some running too...good stuff there and with the deads and all.

whiteman90909
02-29-2008, 12:46 PM
Well its time I did at least a little bit of running!

FEBRUARY 28 2008

Jogging- .5 miles

Discus- 1 hour

DL (Sumo, narrow stance)-
135, 225, 315, 365x5, 405x1

DB ROWS
90x5x3

BB ROWS
155x8x2

GMs
155x8x2

DB SHRUG
100x5, 70x10




w00t

TJ2389
02-29-2008, 08:05 PM
Well its time I did at least a little bit of running!

FEBRUARY 28 2008

Jogging- .5 miles

Discus- 1 hour

DL (Sumo, narrow stance)-
135, 225, 315, 365x5, 405x1

DB ROWS
90x5x3

BB ROWS
155x8x2

GMs
155x8x2

DB SHRUG
100x5, 70x10




w00t

Im glad to see im not the only one running on this site :p

whiteman90909
03-01-2008, 04:50 PM
MARCH 01 2008

SQUAT
Warmup, 225,245,265x5, 275x3

DB SHOULDER PRESS
60x5,x5,x5,x4
I tried to keep stricter form on these (not leaning back much)

PISTOL SQUATS
BWx5, BW+20x5

LAT RAISE
20x8x2
Front then side.

Ben Moore
03-01-2008, 06:43 PM
Looking good man - what are pistol squats?

Coke
03-01-2008, 08:56 PM
Ace efforts done back-to-back dude.

whiteman90909
03-02-2008, 08:50 AM
Looking good man - what are pistol squats?

One leg squats.

Thanks!

whiteman90909
03-02-2008, 12:53 PM
MARCH 02 2008

CHINUPS
BW+10x5
BW+20x4,x3
BWx5,x4

DIPS
BW+20x5,x5,x5,x4,x3

LEVEL HORIZONTAL WOODCHOPPERS
50x10, 70x8, 80x8

|(supper setted)
|DB JM PRESS
|25x8,x7,x6
|
|DB CURLS
|40x8,x5,x4

Coke
03-03-2008, 06:12 AM
Session is solid bro, in a nice groove throughout.

TJ2389
03-03-2008, 08:44 PM
MARCH 02 2008

CHINUPS
BW+10x5
BW+20x4,x3
BWx5,x4

DIPS
BW+20x5,x5,x5,x4,x3

LEVEL HORIZONTAL WOODCHOPPERS
50x10, 70x8, 80x8

|(supper setted)
|DB JM PRESS
|25x8,x7,x6
|
|DB CURLS
|40x8,x5,x4


yeaaaa chinups and dips bro

whiteman90909
03-04-2008, 07:03 PM
MARCH 04 2008

BENCH
135x8, 185x5, 205x4, 225x1
CHINS
5x2, 4x
PULLUPS
+12.5x4, BWx4
ONE ARM DB BENCH
50lbsx8x3

TJ2389
03-04-2008, 07:48 PM
Dang son, you tryin to be like me with all those chins and pullup :thumbup:

Coke
03-05-2008, 06:29 AM
Good job overall bro.

whiteman90909
03-05-2008, 04:44 PM
MARCH 05 2008

CLEANS
135x5, 185x3, 205x1x5

STIFF LEG DL
225x10, 275x10,x10,x8

LOW BOX SQUAT
135x10, 185x5x2
My legs were already dead. These just killed them off.

schmitty199
03-05-2008, 08:35 PM
MARCH 04 2008

BENCH
135x8, 185x5, 205x4, 225x1
CHINS
5x2, 4x
PULLUPS
+12.5x4, BWx4
ONE ARM DB BENCH
50lbsx8x3

Nice job on the pullups dude, bench press is starting to look good as well.

Coke
03-06-2008, 05:54 AM
Session is looking good man.

killxswitch
03-06-2008, 06:33 AM
Keep up the good work Whitey. How's your cut going, you still doing that?

whiteman90909
03-07-2008, 10:18 PM
A couple days ago I decided I was kinda getting sick of it. I lost like 10 or 15lbs, but the strength loss was too much. I actually thought it was a great experience, because I think it would be better to do intermittently-- a month long cut every couple. I want to bulk up a bit to regain the strength, but I want to do it like a smart cut, but up-ing the calories, which just means I want to do a really clean bulk. I want to keep the protein super high, get my carbs from good sources, and keep my fats decent.

Another part of it is throwing-- I kinda feel ****ty going into most practices, and seeing as how this is my last season (only my second season :P), I kinda want to try and do well. I want to keep the sprints and cardio, and hope to build up some explosive power by doing things like cleans and whatnot.

Hopefully I can get some good throws in this season, but that's not gonna happen if I feel like **** every practice. It was a good experience though, and I did definitely notice a difference.

whiteman90909
03-08-2008, 10:21 AM
MARCH 08 2008

SQUATS
135x5, 225x5, 245x5, 255x5, 275x2

OH SQUAT
135x4,x4,x5

OH STANDING DB PRESS
40x8, 45x8, 50x7

FRONT/ SIDE LAT RAISE
25x8/25x8

CHIPOTLE
1 extra steak burrito w/ guac x 1

TJ2389
03-08-2008, 12:52 PM
haha love the chipotle workout bro

killxswitch
03-08-2008, 12:58 PM
LOL at your Chipotle "set".

whiteman90909
03-08-2008, 04:01 PM
If I ever hit 2 reps, I'll be psyched.

Coke
03-10-2008, 05:54 AM
Nice job on the squats and delts dude.

TJ2389
03-13-2008, 03:56 PM
5 days no workout...madness

killxswitch
03-13-2008, 04:35 PM
Where are you?

killxswitch
05-12-2008, 03:39 PM
whiteman90909
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Last Activity: 05-04-2008 08:39 PM

You've been around, where are the journal entries?