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webber25
10-13-2008, 05:14 PM
I am starting to post my log on wannabebig. The old forum went down and does not appear to be coming back online. I want to introduce myself. I live in the Memphis area and workout on a military base. I have a small home gym for ME squat days. The upper body days are still at the military gym because I do not have a power rack or bench press at this time. My home gym has a mono lift, reverse hyper, and a dead lift platform. I am looking for a GHR machine to add to home gym. We have a small group that work outs together. One member of our team already post on this board elitepler. My main two organizations are NASA and SPF. I have lifted in APA but we lost our state chair so no APA meets in the near future. I also do the SLP meet in December because it Christmas for kids which is very important to me. I am looking forward to reading your comments and provide suggestions regarding my videos and logs.

webber25
10-13-2008, 05:15 PM
10.13.2008
DE Squats
bar 1x3
135 1x3
225 1x3
315 8x2 50%

Sumo Deadlift
135 1x1
225 1x1
275 8x2 55%

Calves
3x50 Bodyweight

Reverse Hypers
90 3x15

ABS Section
AB Wheel
3x10

Standing Green band
3x10

Green Band side bends
3x10


***Mental Notes***
Today was the first major workout since the SPF meet Oct 10.4.2008. I am starting to get back into gear this week. The gear feels tight and hard to get into the hole but time in the gear will help. I felt like I had a great workout. Everything was super fast.

webber25
10-14-2008, 05:57 PM
10.14.08
ME Bench Press
RAW
Bar 1x30
135 1x6
225 1x3
315 1x1

Shirt
365 1x1 No belt
405 1x1 No belt

Boards
495 4 board 2x5
495 4 board 2x3

JM Press
135 3x10

Close Grip Bench
225 3x5

Plate lifts for shoulders
35 3x10

Hammer Strength chest supported rows
4 plates 3x10

Rows
220 3x10

Ex Bar Curls
85 3x10

***Mental Notes***
Today was a good day in the gym. The 495 to 4 boards was strong the first couple of sets by my triceps got tired. I have not had that much weight in my hands in 4 months so I was shaking pretty well the first set. I am happy with the workout.

webber25
10-16-2008, 09:32 PM
10.16.2008
DE Decline Bench
bar 1x40
135 3x3
185 3x3 close grip
185 3x3 pinky on ring
185 3x3 index on ring

Tate Press
60 DB 3x10

DB Tricep Rollover
50 3x10

One arm lat pulls
120 3x10

Hammer Strenght Pull downs
2 Plates 3x10

Shoulders Plate raises
45 Plate 3x10

Ex Bar Curls
85 3x10

***Mental Notes***
I enjoyed today in the gym. My elbow tendons are starting to get some bit sore but I am coming up on rest week soon.

webber25
10-17-2008, 05:10 PM
10.17.2008
ME DL day
bar 1x3
135 1x10
225 1x3
315 1x3
405 1x1
455 1x1
500 1x1
405 1x1

GM
195 3x8

Reverse Hypers
180 3x15

Calves
3x50 Bodyweight

ABS Section
leg tosses 3x failure

Standing Green band
3x10

Green Band side bends
3x10


***Mental Notes***
Today was ME DL instead of squats. I overloaded my back and abs today to get my core ready for when I get back into gear full time. I am happy with the workout today.

webber25
10-20-2008, 06:17 PM
10.20.08
ME Bench Press
RAW
Bar 1x30
135 1x6
225 1x3
295 1x1
320 1x1

Shirt
365 1x1 No belt
405 1x1 No belt

Boards
455 4 board 1x5
455 3 board 1x3
455 3 board 1x6

Close Grip Bench
225 1x6
225 1x10

Narrow grip ext
140 3x10

Plate lifts for shoulders
45 3x10

Standing Hammer Curls
40 DB 3x10

Reverse Hyper
180 3x15 long strap

***Mental Notes***
I have my next meet scheduled now. I am going to do the SPF meet in May 09. I am going to take it easy and go heavy once and while maybe some mini cycle's but nothing hard core.
Here is my plan:
I am going to work on lock out on bench.
I am going to work on DL since it is weak. I got the reverse hyper now which I am using 4 times a week 2 light days for rehab and 2 heavy days to get the back strong.
Squat I am doing bands and chains to get the lockout since I fail at the top of the lift and not in the whole.

webber25
10-21-2008, 06:58 PM
10.21.2008
DE Squats Purple bands double over bar
(100 DB would not touch the ground so a tad more than 200 band tension.)
bar 1x3
135 8x2
185 1x2
225 1x1

Sumo Deadlift
135 1x1
225 1x1
275 8x2 55%

Calves
3x10 400 seated

Reverse Hypers
180 3x15

ABS Section
AB ball
3x15

Knee Lifts
3x10

Shrugs
405 3x20

***Mental Notes***
Today was great the purple bands were nice and it hits my weakness the top end of my squats. I enjoyed today’s workout.

webber25
10-24-2008, 08:51 PM
10.24.2008
ME Squats
bar 1x3
135 1x2
225 1x2
315 1x2
405 1x2
455 1x2
495 1x2
545 1x2

Narrow Stance
405 1x1

Deadlift
135 1x3
225 1x3
315 1x3
405 1x1
455 1x1
500 1x0

Calves
3x50 body weight

Reverse Hypers
90 1x10
180 1x10
270 1x10
360 1x10

ABS Section
Ab wheel
3x15

Green Bands
3x10

***Mental Notes***
Today was first day in squat suit. Today was different then raw workouts. I am going to have to work my stance back out because I think I gained some muscle and the suit is super tight and very hard to get to the hole. I had to move my stance in a bit in order to hit depth.

webber25
10-24-2008, 08:53 PM
10.23.2008
DE Decline Bench
bar 1x40
135 3x3
225 3x3 close grip
225 3x3 pinky on ring
225 3x3 index on ring

Tate Press
60 DB 3x10

DB Tricep Rollover
50 3x10

One arm lat pulls
120 3x10

Hammer Strenght Pull downs
2 Plates 3x10

Shoulders Plate raises
45 Plate 3x10

Ex Bar Curls
85 3x10

***Mental Notes***
My arms are sore and needs some rest soon. I might take a week off or hit the weight light.

whotime
10-27-2008, 10:34 AM
awesome log man, this guy is a beast and a fun guy to workout with

webber25
10-27-2008, 07:03 PM
10.27.2008
ME Bench Press
RAW Incline
Bar 1x40
135 1x3 index on smooth
135 1x3 pink on ring
135 1x3 index on ring
225 1x3 index on smooth
225 1x3 pink on ring
225 1x3 index on ring

I borrowed a Titan Single Ply for Flat Bench. I was going to do incline but I was way to tempted to try it out.

315 1x1
385 1x1
405 1x1
belt added here
425 1x1 3 board
425 1x1 2 board
425 1x1 1 board
425 2x0 dead tired I am getting tons of pop of the titan single ply.

Triceps Push downs
70 3x10

Triceps Kick backs
45 3x10

Plate lifts for shoulders
45 3x10

Plate Rotation
25 3x10 clock wise
25 3x10 counter clock wise

Hammer Strength lat pull downs
2 plates 2x10 narrow grip
2 plates 2x10 wide grip


Standing Hammer Curls
40 DB 3x10

*** Mental Note***
Today was great I was going to do incline with 225 for 3 sets of 9 different grips but I got to try a super katana today which was a tad too big for me. I got the shirt on by myself and the sleeves just slid on like butter. I really like the shirt a size 48 would be super and tons of support. I think I am going to give up on the Inzer DD shirt and go to poly shirt tons of pop which carry you through the lift.

webber25
10-28-2008, 06:33 PM
10.28.2008
DE Squats Green bands squats from top of power rack no band tension at top of squat
bar 1x3
135 1x3
225 1x3
315 1x2
405 6x2

Dead lift off box with green bands
bar 1x3
135 1x3
225 8x2


Calves
3x30 315

Reverse Hypers
90 1x15
180 1x10
270 3x10

ABS Section
AB Wheel
3x10

Standing Green band
3x10

Green Band side bends
3x10


***Mental Notes***
I enjoyed the work out the bands add another aspect to working out. I really need to work on the top end of DL and Squats so I am going to work the bands and chains.

FFHill
10-28-2008, 07:27 PM
Nice work in here man! Are you still a 220?

webber25
10-31-2008, 05:23 PM
10.31.2008
Sumo Dead lift
bar 1x3
135 1x3
225 1x3
315 1x3
405 1x1

Conv DL
315 1x1
405 1x1
475 2x1

Squats
bar 1x3
135 1x3
225 1x3
315 1x2
405 6x2

Off 11 inch box straight leg DL
135 3x10

Calves
3x30 body weight

Reverse Hypers
270 1x10
360 3x10

ABS Section
AB Wheel
3x10


***Mental Notes***
Today was ok day no workout partners so lift and tons of back work.

webber25
10-31-2008, 05:24 PM
Yes I am 220. I compete in NASA and SPF since they are the closest meets around Memphis TN.

webber25
11-03-2008, 07:29 PM
11.03.2008
ME Bench Press Double Purple over 200 pound tension at top
Bar weight
Bar 1x40
135 1x3
185 1x3
225 1x3
275 3x1

Close grip green bands from top of rack
315 1x6
315 1x8
315 1x5

Triceps Push downs
70 3x10

Plate lifts for shoulders
45 3x10

Seated chest supported rows
195 2x10 narrow grip
195 2x10 wide grip

Stead curls
40 DB 2x10

Standing curls
5 DB 1x10
10 DB 1x10
15 DB 1x10
20 DB 1x10
25 DB 1x10
5 DB 1x5
10 DB 1x5
15 DB 1x5
20 DB 1x5
25 DB 1x5

*** Mental Note***

I am working with the bands and working on the top end of the bench press for my shirt. I believe I am going to convert over to titian super neck katana shirt I really like the shirt and think I could hit some good numbers with a tighter shirt.

webber25
11-07-2008, 08:48 PM
Missed Tue in the gym due to work.

webber25
11-07-2008, 08:55 PM
11.6.2008
DE Day
Incline Bench Press
185 3x3 Close grip
185 3x3 Pink on ring
185 3x3 index on ring

Narrow grip ext
185 3x10

Triceps Push downs
70 3x10

Plate lifts for shoulders
45 3x10

25 Pound Plate
Clock wise 3x10
Counterclockwise 3x10

Rotator Cuff
25 DB 3x10 each side

Seated chest supported rows
195 2x10 narrow grip
195 2x10 wide grip

Standing curls
5 DB 1x5
10 DB 1x5
15 DB 1x5
20 DB 1x5
25 DB 1x5
30 DB 1x5
35 db 1x5
40 db 1x5
40 db 1x5
35 db 1x5
30 db 1x5
25 db 1x5
20 db 1x5
15 db 1x5
10 db 1x5
5 db 1x5

*** Mental Note***

Nice workout

webber25
11-07-2008, 09:04 PM
11.7.2008
ME Squats Purple bands double over bar and bottom of monolift (225) band tension
Raw
bar 1x3
155 1x3 (380 top end weight)
245 1x1 (470 top end weight)

Suit bottoms
335 1x2 (560 top end weight)
425 3x2 (650 top end weight)

Dead lift
bar 1x3
135 1x3
225 1x3
315 1x3
405 1x1
485 1x1


Straight leg DL
225 3x5

Calves
3x30 body weight

Reverse Hypers
360 1x10
450 3x10

ABS Section
Crunches
2x50


***Mental Notes***
Today was great working the top end of the squats with the bands.

webber25
11-10-2008, 08:05 PM
11.10.2008
Bar 1x40
ME Bench Press Double Green at 300 pound tension at top
bar 1x3 (300 top end weight)
135 1x3 (435 top end weight)
185 2x3 (485 top end weight)
205 1x3(505 top end weight)
225 3x1 (525 top end weight)

Shull Crushers
135 3x10

Triceps Push downs
130 3x20

Bent over shoulder raised for back of shoulders
20 DB 3x10

Standing curls
5 DB 1x5
10 DB 1x5
15 DB 1x5
20 DB 1x5
25 DB 1x5
30 DB 1x5
35 DB 1x5
40 DB 1x5

40 DB 1x5
35 DB 1x5
30 DB 1x5
25 DB 1x5
20 DB 1x5
15 DB 1x5
10 DB 1x5
5 DB 1x5

*** Mental Note***

Today was a great workout. This is my last week of workouts for a two week period because I am going to have some surgery on my sinuses. I have to take one week and then the next week is thanksgiving week so I am going to be super busy. This last ME bench for two weeks really ended great.