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Deciever
04-02-2002, 11:22 AM
Okay, i just started westside yesterday and im going to be keeping a journal to monitor my progress

Current Maxes -
Bench - 190-195
Squat - 265
Deadlift - 335
Weight- 136

Deciever
04-02-2002, 11:26 AM
4/1/02 ME Bench
Bench press
1 * 3 45 w/ Mini
1 * 3 95 w/ Mini
1 * 3 115 w/Mini
1 * 3 135 w/Mini
1 * 3 145 w/Mini
1 * 3 155 w/Mini
1 * 3 160 w/Mini
1 * 1 165 w/Mini
1 * 1 170 w/Mini
1 * 1 175 w/ Mini **Missed**
Dips (weighted)
1 * 6 10
1 * 6 25
1 * 6 35
1 * 6 45
Bent Over Rows 1* 6 95
2 * 6 115
1 * 6 125
Light Shoulder Work 4 * 6 w/ Mini

Bands made lockout so much harder.. top of the lift had about 30-35 lb of extra tension, on bottom there was about 5 lbs of resistance maybe a bit more, im not sure.

Fart Barker
04-02-2002, 12:56 PM
Do you compete?

Adam
04-02-2002, 01:02 PM
Looks like too many warmups. How arm you setting up the mini's? twisting the extra slack on the bar?

Deciever
04-02-2002, 01:44 PM
fart- yes i do compete, i just did my 2nd competition this march, took first in my weight class. im probably doing states in november in the Teen division (13-15) in the 148 weight class.

adam - the reason for a lot of warm ups for the bench, was i didnt know how i was going to do with the bands, so really everything 135 and up was a working set.

the way i set up the bands was i put 2two dumbells next to each other, anchored the band around the outside dumbell. then i ran the band over the other dumbell, and then back under both of them and then up to the bar. This made the bands give me constant tension through out the lift.

Deciever
04-02-2002, 03:42 PM
4/2/02 ME Squat
Box Squat
1 * 6 45 w/ Mini
1 * 5 95 w/ Mini
2 * 3 135 w/ Mini
1 * 3 155 w/ Mini
1 * 3 175 w/ Mini
1 * 3 195 w/ Mini
1 * 3 205 w/ Mini
1 * 2 215 w/ Mini (missed 3rd one) , still a PR
Good Mornings
1 * 6 45
1 * 6 95
1 * 6 125
1 * 6 135 ( Very easy just getting form down )
Glute Ham Raise
3 * 6 BW

Turns out with all the bikin i've been doing that i lost a few lbs, and in turn, the smallest notch on the powerlifting belt i've been using DOES NOT FIT ANYMORE... its too loose so i am forced to use a smaller crappy one :(

Good Mornings, all felt easy, concentrated alot on my form as to not injure myself.

Glute Ham Raise, fried my hamstrings.. didnt know they were so hard, i had to give myself a push at the bottom just to complete it

Deciever
04-02-2002, 08:11 PM
my hamstrings were sore as hell after my workout, so i went in my hottub to relax(thats my passive recovery) and i'll be biking tomorrow for my active recovery, and maybe doing some light band leg curls if im sore

Deciever
04-03-2002, 07:04 PM
Did some GPP work today.... went bike ridin for about 6 miles, and then did some band leg curls to get the blood flowin. Soreness is minimal now, feeling better than i was this morning.

Deciever
04-04-2002, 03:15 PM
4/4/02 DE Bench
Speed Bench
8 * 3 95
1 * 1 155
1 * 1 165
Close Grip
1 * 6 95
3 * 6 125
Bent Over Rows
1 * 6 95
1 * 6 115
2 * 6 135
Front,Side, Rear Delt
3 * 6 15
Pull Down Abs
1 * 6 50
2 * 6 70
Side Obliques(dumbell)
1 * 6 45
1 * 6 55
1 * 6 70

decided to do some abs today cause i was wondering how much i could do. They felt pretty good. Workout was quick todya, took about 40 minutes.

Deciever
04-05-2002, 03:47 PM
4/5/02 DE Squat
Speed Squat
1 * 5 45 Light
1 * 3 95 Light
10 * 2 125 Light
Stiff Legged Deadlift
1 * 8 135
1 * 6 185
1 * 6 205
1 * 6 225
Glute Ham Raise
3 * 6 BW
Pull Throughs
3 * 10 Light Band

Wow, i was amazed at how much the light bands added to my squat.. i wasnt expecting it. Stiff legs went well.. I worked on my form and tried to keep a tight arch while doing it. I didnt use a belt, so i felt that was pretty good. Thats a PR for arched back SLDL. For Rounded back i can hit 255 x 3, so i think i'll be able to do that with a arhced back once i get used to it.

Deciever
04-08-2002, 03:48 PM
4/8/02 ME Bench

Reverse Band Bench (There was 50 lb tension at the bottom, and 0 lbs tension for the last 5 in. of the bench press.
1 * 6 95 Light
1 * 3 135 Light
1 * 3 155 Light
1 * 3 175 Light
1 * 3 185 Light
1 * 2 1/2 195 Light
1 * 1 205 Light PR
2 * MISS 210 Light Little tap in middle was all I needed
Bent over Rows
1 * 6 95
6 * 115
6 * 135
5 * 140 PR
Flat Dumbell Press
1 * 6 40's
1 * 6 55's
1 * 6 65's PR
1 * 3 70's PR
Dumbell Skull Crushers
1 * 8 20's
3 * 6 25's

decided to do some dumbell presses to see where i was at.. Set some new PR's! go me!

I was a disapointed that i just missed 210... i was happy with 205 though, as it was a bitch to lock out, but somewhateasy to get to the last 4-5 inches or so (it was probably like 180-190 at 4-6 inches off the chest.

Deciever
04-09-2002, 03:53 PM
4/9/02 ME Squat
Low Box Squat Box was 2-3 inches below parallel
1 * 6 95 Light
1 * 3 135 Light
1 * 3 165 Light
1 * 3 185 Light
1 * 2 195 Light
1 * 1 205 Light PR- really surprised myself
Convetional Deads
1 * 1 135
1 * 1 185
1 * 1 225 This was my first time ever d/l conv.
1 * 1 275
1 * 1 315
1 * 1 345 Got it up to mid thigh, missed lockout
Glute Ham Raise
3 * 6 BW

this was a great workout for me. Bands added about 70lbs of tension at the top, and around 15 on the bottom.

This was my first time ever doing conventional dead, and damn i surprised myself. If i was fresh im thinking i could hit a 355-365. My form isnt great though, legs lock out in last 1/4 of it so its all hips and back for the lock out. I was still really happy... except when i couldnt get 345 the last 3 inches :( . Oh well, still a few new PR's, great day for me

Deciever
04-10-2002, 03:36 PM
Active recovery today - Bike riding/ jumping

i sweated my ass off. its like 70 up here, and thats pretty warm considering it was snowing a few days ago. My legs feel nice and loose now, so im happy.

Deciever
04-11-2002, 06:31 PM
4/4/02 DE Bench
Speed Bench
8 *3 100
1 *1 155
1 *1 170
1/2 Bench
1 *6 135
1 *6 155
1 *6 175
1 *3 195
Bent Over Rows
3 *6 135
Lat Pull Downs
3 *6 135

Had a shitty workout today, i was just not w/ it today. Very tired, couldnt have a good workout :(

Deciever
04-12-2002, 04:04 PM
4/12/02 DE Squat
Speed Squat
10 * 2 130 Light
Good Mornings
1 * 6 95
1 * 6 125
1 * 6 145 PR
1 * 6 165 PR
Stiff Legged Deadlift
1 * 6 135
2 * 6 185
1 * 6 235 PR
Pull Throughs
3 * 6 Light

Good workout, good mornings are finally starting to get heavy, i could've probably gone to 185 for 4 or 5, but didnt want to chance it as i am just getting used to the weight.

Deciever
04-15-2002, 03:49 PM
4/15/02 ME Bench
Bench (Start 2 1/2 inches off chest
1 * 6 95
1 * 3 135
1 * 3 155
1 * 3 175
1 * 2 185 PR
1 * 1 195 PR
Bent Over Rows (palms facing each other)
1 * 8 100
1 * 6 110
1 * 6 120 PR
Dumbell press
1 * 6 40
1 * 6 50
1 * 6 60
1 * 6 70 PR
Tricep Push Down
1 * 6 60
1 * 6 70
1 * 6 80
1 * 4 82.5
Static Holds
1 * 10 seconds 135
1 * 10 seconds 225
1 * 10 seconds 315
1 * 10 seconds 345 PR
1 * 40 seconds 225

Pretty good workout today. Dumbells were a bitch to get in postition for the first rep, i had a harder time doing that, than most of the reps . I was pretty happy with the 195 on the bench. Except that it took me like 8 seconds to get it all the way up. Really happy w/ the 345 static hold. PR by 30 lbs. FELT HEAVY AS HELL THOUGH.

Deciever
04-16-2002, 06:50 PM
4/16/02 ME Squat
Good Mornings
1 * 6 95
1 * 3 135
1 * 3 155
1 * 3 170
1 * 3 185
1 * 3 190
1 * 3 200
Convention Deadlift
1 * 3 135
1 * 2 225
1 * 1 315
Glute Ham Raise
3 * 6 BW
Stationary Bike
High Level 2 1/2 minutes

Good mornings felt good. I was tired as hell from them so 315 went up slow on the deadlift. THen just did some glute hamraises, and then the stationary bike kicked my ass.. my quads felt like they were ripped apart.. such a nice feeling :)

Deciever
04-18-2002, 03:33 PM
4/18/02 DE Bench
Speed bench
8 * 3 105
Bench w/ pause
1 * 1 135
1 * 1 155
1 * 1 170 PR
1 * 1 180 PR
1 * 1 185 Missed- virtually no leg drive in this
Bent Over Rows (Palms in)
1 * 6 100
2 * 6 120
1 * 6 130 PR
Close Grip
1 * 6 95
1 * 6 115
1 * 6 130
1 * 5 135 PR
Static Holds
1 * 10 seconds 135
1 * 10 seconds 225
1 * 17 seconds 315
1 * 10 seconds 350 PR
Dumbell Shrugs w/ hold
1 * 60 seconds 50
1 * 40 seconds 70
2 * 35 seconds 70

Mad cause my leg drive sucks!!! i got little to none on the 185 attempt, and didnt have great success in the 180 either. Speed up to 170 was quick, 180 was decent, 185 just sucked, didnt get it up

Deciever
04-19-2002, 04:09 PM
4/19/02 DE Squat
Speed Squat
9 * 2 135 Light PR
Squat
1 * 1 135 Light
1 * 1 185 Light
Glute Ham Raise
3 * 6 BW
Deadlift Lockout(5 Pins up)
1 * 8 135
1 * 6 225
1 * 5 275
1 * 4 315
1 * 1 345 PR
1 * 1 375 PR
Pull Throughs
4 * 6 Light

Deciever
04-20-2002, 06:40 PM
I am no longer sore from the good mornings! My mid thighs have an array of bruises on them from the 1/4 deadlifts, hands are developing new callouses (great!).

Story from yesterday- Im about to attempt the 375 quarter deadlift, and right as i start pulling a girl comes up and goes "what are ya doing? that looks pretty heavy!" it destroyed my concentration, and i dropped the weight, so i took a little break, went back, and nailed it (it was hard as hell though).

Deciever
04-22-2002, 03:23 PM
4/22/02 ME Bench
45 Deg.Incline
1 * 10 95
1 * 6 115
1 * 3 125
1 * 3 135
1 * 3 145 PR
1 * 3 150 PR
Dumbell Press
1 * 6 40
1 * 6 50
1 * 6 60
1 * 7 70 PR
Low Pulley Rows
1 * 6 100
1 * 6 120
1 * 6 130 PR
1 * 5 140 PR
Close Grip Bench
1 * 6 95
1 * 6 115
1 * 6 120
1 * 5 125
Reverse grip pull downs
1 * 6 110
1 * 6 130
1 * 6 150 PR
1 * 6 160 PR

Deciever
04-23-2002, 03:48 PM
ME Squat
Good Mornings (bottom up)
1 * 6 95
1 * 3 135
1 * 3 155
1 * 3 175
1 * 3 185
1 * 2 195 PR
1 * 1 205 PR
Squats
1 * 1 135 Narrow, and wide stance
1 * 1 185 Narrow, and wide stance
1 * 1 205 Narrow, and wide stance
1 * 1 225 Sumo, form sucked, ended up like a GM
Hyper Extension w/ dumbell
1 * 6 40
1 * 6 50
2 * 6 70 PR
Leg Curls
1 * 6 40
1 * 6 60
1 * 5 70
1 * 5 80 PR
Squat walk outs
1 * 15 seconds 225
1 * 15 seconds 275
1 * 15 seconds 325 PR

GOOD MORNINGS were hard to get in the groove.. didnt enjoy them one bit. Wasnt really into my workout today. Legs were exhausted after good mornings, and i didnt even use them much. I could probably hit a 255 sqaut w/ out wraps, and close to 285 w/ wraps, and an energy pill.

Deciever
04-25-2002, 03:24 PM
4/25/02 DE Bench
Speed Bench
8 * 3 95 Minis
Paused bench
1 * 1 135
1 * 1 155
1 * 1 175
6 * 1 135 Worked on leg drive a bit
Close grip
1 * 6 115
1 * 6 125
1 * 6 130
1 * 6 135 PR
Bent Over rows- palms in
3 * 6 120
Lat Pull downs
1 * 6 120
1 * 6 140
1 * 6 160 PR
Band Pushdowns
1 * 50 Minis

Deciever
04-26-2002, 01:02 PM
skipped workout today, feeling shitty, all congested. this sucks

Paul Stagg
04-26-2002, 01:08 PM
It's ok. I blew mine off yesterday.... allergies were bothering me and I haven't been getting enough sleep.

Got a good nights sleep last night, and ready to get my 305 floorpress tonight.

Deciever
04-26-2002, 01:21 PM
yeah, i caught a cold from my brother..just my luck.. good luck tonight... i was just gonna do some DE squat work today, so im not missing that much

Deciever
04-28-2002, 02:45 PM
colds going away, feeling a bit better... muscles feel fatigued for no reason... hopefully i'll be feelin better for my ME bench tomorrow

Deciever
04-29-2002, 03:53 PM
4/29/02 ME Bench
Bench (start from bottom)
1 * 6 95
1 * 3 135
1 * 3 165
1 * 3 175
1 * 4 185 PR
Paused Dumbell Press
1 * 6 40
1 * 6 50
1 * 6 60
1 * 6 65 PR
Close Grip Lockout
1 * 6 45 Mini's Doubled PR
1 * 6 95 Mini's Doubled PR
1 * 6 100 Mini's Doubled PR
1 * 5 105 Mini's Doubled PR
Bent Over Rows
1 * 6 45 Mini's - full ROM tension PR
1 * 6 95 Mini's - full ROM tension PR
1 * 5 105 Mini's - full ROM tension PR
1 * 5 115 Mini's - full ROM tension PR
Wide Grip Chins
1 * 6 Bw
1 * 8 Bw
1 * 5 Bw
1 * 6 Bw
1 * 5 Bw

very happy w/ this workout, because i didnt lose much strength from being sick the past couple days.

Close grip lockouts w/ mini's doubled were hard as hell! and so were bent over rows w/ the mini bands, but i liked em.

Deciever
04-30-2002, 03:21 PM
4/30/02 ME Squat
Squat 1 10 45
1 6 95
1 6 135
1 3 185
1 1 215 No Belt
1 1 230 No Belt PR
Stiff Legged deadlifts
1 6 135
1 3 185
1 3 225
1 3 235
1 3 245 Didnít feel very good
Quarter Deadlifts
1 6 135
1 6 225
1 6 275
1 3 325
1 1 365
Cleans 6 1 135
Pull Throughs
4 12 Light bands

decent workout...im thinking about lowering the volume for the next few weeks, to give me body more time to recover... and also so when i get my gear i'll be fresh to use it..

Deciever
05-02-2002, 03:14 PM
5/2/02 DE Bench Speed bench 8 3 95 Minis Choked
1 1 135 Minis Choked Paused
1 1 165 Minis Choked Paused PR
Close grip 1 6 95
6 115
5 135
3 145 PR
bent over rows(palms in) 1 6 100
1 6 120
1 5 135
1 5 140 PR
Arnold Press 1 6 30s
1 6 35s
1 5 40s
Band pressdowns 3 12 Mini's

Deciever
05-03-2002, 03:26 PM
DE Squat Speed Squat 10 2 95 Mini's + Lights choked PR
Cleans Various sets for form 115
Leg Curls 1 6 60
6 70
6 80
Weighted hyper extension 1 8 25
1 8 50
1 8 70 PR
Pull Throughs 3 12 Light


i made a homemade hyperextension contraption for holding weight... i put a dip belt around my back and strapepd on some plates. Felt really good

Lever belt worked great... so easy to use!!!

I did some high tension band squats.. love how they felt!

Deciever
05-04-2002, 12:42 PM
i spent my morning doing AR work... shoveling mulch and strolling a wheelbarrow along.... whats more fun than that???? it got rid of my soreness though, so i am happy.

nightop
05-04-2002, 07:45 PM
Deciever, I'm thinking of getting into westside style training. How much weight have you gained since you began? and what is ur diet like?

Deciever
05-04-2002, 08:26 PM
yay a reply!!! , well actually i havent gained anyweight, i've lost a few lbs, as i've been slowly dieting down for a contest.... im at about 134-135 right now. My diet has begun to get clean, more tuna , chicken and meat, less junk food. Its a GREAT strength program.. and you can gain pretty good size off of it. I've noticed my back has become much fuller, and so has my lats, hamstrings, and triceps, and my spinal erectors feel huge now.

Deciever
05-06-2002, 04:08 PM
ME Bench Bench Press w/ pause 1 10 45
1 6 95
1 1 135
1 1 165
1 1 175
1 1 190 Shirt on, blew it up quick
3 0 200 Mental barrier, missed horriblyÖ go it more than halfway up and then just sucked
Dumbell Press 1 6 50
1 6 65
1 4 75 PR
Wide Grip Chins 5 6 BW
Close Grip bench 2 12 115 Burnout





god damn that shirt hurt.. i think i had it on a bit to high as i have some cuts on the top of my triceps a bit. Shirt felt good i guess.. very different from what i expected. 200 is a damn mental barrier... once i break through it, i'll be so happy.

Adam
05-06-2002, 08:04 PM
you'll get used to the shirt within the next few times you wear it. Major thing to remember is to drive off the bottom of the press and not let the shirt carry the weight up the first few inches.
What size and model shirt is it and what is your relaxed chest mesurement?

Deciever
05-07-2002, 12:41 PM
i have a heavy duty blast... my relaxed chest measure ment is 37 inches and i think the shirt is a size 44

Deciever
05-07-2002, 03:40 PM
5/8/02 ME Squat Close Stance Good Mornings 1 10 45
1 6 95
1 3 135
1 3 165
1 3 185
1 3 205
1 3 225 PR!!! Almost puked though
Band Deadlifts 1 6 135 Lights Doubled PR!!!
1 1 185 Lights Doubled PR!!!
1 1 225 Lights Doubled PR!!!
1 Miss 275 Lights Doubled No Lockout, felt like 400
1 1 255 Lights Doubled PR!!!
Glute Ham raise 3 6 BW
Dumbell Shrugs 3 8 75's 10 sec pause after 8th rep


great workout.. band deads really kicked my ass. added more than 100 lbs probably

Deciever
05-09-2002, 03:54 PM
5/9/02 DE Bench Speed Bench 8 3 95 Mini's Choked
Paused 1 1 135 Mini's Choked
Paused 1 1 155 Mini's Choked PR w/ minischoked. Lockout was HARD!
Elbow Out Extension 1 6 20
1 6 25
1 6 30 PR
Lat Pull downs 1 6 130
1 6 140
1 6 150
1 6 160 PR
Dumbell rows 4 6 60's EASY
Band Pushdowns 2 20 Mini's Doubled
JM Press 2 10 45 Worked on form, donít want to jump in too quicck


good workout, bands added alot more than i though ( i found this out when i went for 155.. had to be over 200 at lockout.

Deciever
05-09-2002, 04:01 PM
I finally got some pics from my contest a few months ago scanned in, thought maybe i'd post them....
just copy and paste the URL... it wasnt working for me if i just clicked on it, so just copy and paste if you want to see them.
Squat - 255lbs
http://www.geocities.com/xdecieverx/squat.JPG

Bench- 165lbs (disgraceful...i hit 185 before the meet)
http://www.geocities.com/xdecieverx/bench.jpg

Deadlift- 335lbs
http://www.geocities.com/xdecieverx/deadlift.JPG

Deciever
05-10-2002, 05:22 PM
wow, it went nothing like i expected. No one opened the gym until 30 minutes after i got there so i was pressed for time, as i only had about an hour to lift

so i go like this
bar x 10
95 x 6
135 x 3
185 x3
205 x 2 (with belt)
suit on
225 x 0, it threw me forward at the bottom, kinda hurt my knee
suit off(pressed for time, didnt want to struggle with my suit the entire time, i'll save that for a day where i have more time)
225 x 2 (belt only)
245 x 1
255 x 1 PR by like 20 lbs
Knee wraps
285 x0, i was getting it up and i would lean forward and then have to bail. I blame it on my form, and my shoes, since they arent flat soled.

not the best day, so im kinda pissed

why the hell am i so weak??

Deciever
05-13-2002, 03:31 PM
5/13/02 ME Bench Floor Press 1 6 45
1 6 95
1 3 135
1 3 155
1 3 170
1 1 180 Went up slow
1 1 185 PR!! Blew it up quick
Dumbell Press 1 6 40's
1 6 55's
1 6 65's
1 4 75's PR!!
Bent over Rows 1 6 115
1 6 125
1 6 135
1 4 145
Close Grip Bench Press 1 6 115
1 6 125
1 4 135 Tired From floor press + dumbells
Wide Grip Pull Ups 1 10
1 8

Deciever
05-14-2002, 04:13 PM
5/14/02 ME Squat Good Mornings 1 6 45
5 95
3 135
3 165 Almost to parallel. Felt like doing Deadlifts so I stopped
Deadlifts 1 5 135
1 1 225
1 1 275
1 1 315
1 1 345 PR!!!
1 1 360 PR!!!
Glute Ham raise 2 6 BW
Leg Curl w/ long negative 3 6 60 Supersetted with GHR
Leg Extension 1 6 100
1 6 120
2 6 130

Adam
05-14-2002, 04:23 PM
Nice PR's!

Deciever
05-14-2002, 06:17 PM
thanks

Chris Rodgers
05-14-2002, 06:21 PM
Good job on the dead PR!!


If I did deadlifts everytime I had the urge, well let's just say I wouldn't be doing much else, lol.

Deciever
05-14-2002, 06:27 PM
thats cause you have issues, i dont :)

only 1 plate away from you latty...

Deciever
05-16-2002, 03:44 PM
still sore from my deadlifts.. they kicked my ass!

5/16/02 DE Bench Speed Bench 8 3 105
1 1 135 Paused
1 1 155 Paused
Close Grip 1 6 115
1 6 125
1 6 135
1 4 140 Form is getting a lot better
Incline Dumbell Press 1 6 35's
1 6 50's
1 6 60's PR!
1 5 65's PR!
Bent over Rows 1 8 115
1 8 125
1 8 135
Tricep Pushdowns 1 6 70
1 6 80
1 25 40

Deciever
05-18-2002, 10:10 AM
5/17/02 Squat Test Squat 1 6 45
1 6 95
1 3 135
1 3 155
1 2 185
1 2 205 suit bottoms on
1 2 225
1 1 255
1 1 275 PR!!
1 1 285 PR!! Straps up.
1 1 300 PR!! 1/2 inch high
1 1 315 PR!! 1/2 inch high
Deadlift Static Holds 1 1 135
1 1 225 10 seconds
1 1 315 10 seconds
1 1 365 10 seconds

Deciever
05-18-2002, 05:14 PM
i got my chucks! i got my chucks!

Deciever
05-20-2002, 03:53 PM
5/20/02 ME Bench Floor Press 1 6 45
1 6 95
1 5 135
1 3 155
1 1 170
1 1 180
1 1 190 Long pause. 2-3 seconds PR!!!
Bent Over Rows 2 6 135
Wide Grip chins 2 7 BW
Close Grip Chins 2 8 BW
Close Grip Incline 1 6 95
1 6 115
Pin Press (last 8 inches) 1 6 135
1 3 185
1 3 205 PR!!!
1 1 215 PR!!!


PR's Are fun :) Time to lower the volume now, for contest preparation.

Deciever
05-21-2002, 03:26 PM
5/21/02 ME Squat Beltless Good Mornings 1 6 45
1 6 95
1 3 135
1 3 155
1 3 185
1 3 195
Ultra Wide Sumo Deadlifts 1 6 135 Paused At bottom
1 6 225 Paused At bottom
1 4 245 Paused At bottom
1 2 265 Paused At bottom PR!!
Cleans 3 1 115
3 1 135
3 1 155
1 1 165 PR!!
Glute Ham Raise 3 6
Calf Raises 3 15 400 done on 45 degree leg press
Bicep Curls-EZ Bar 4 6 55

Deciever
05-23-2002, 05:14 PM
5/23/02 DE Bench Speed bench 8 2 95 Mini's Choked Tight
1 1 135 Mini's Choked Tight Paused
1 1 155 Mini's Choked Tight Paused PR!!! Hard as hell though
Dumbell Press 1 40 6
1 50 6
1 65 6
1 75 4
Close Grip 3 4 135
Bent Over Rows 2 6 135
1 5 145

Deciever
05-24-2002, 04:09 PM
5/24/02 DE Squat Speed Squats 10 2 115 Lights Choked
1 1 165 Lights Choked
1 1 205 Lights Choked PR!!
Stiff Legged Deadlifts 1 6 135
6 185
5 235
4 255 PR!!
Hip Abductor Work 4 20 seconds Mini's Doubled
Weighted Lotus 1 30 seconds 35
1 70 seconds 45 PR!!


damn that was a great workout

Deciever
05-27-2002, 03:51 PM
My computer crashed the other night, and i lost all my files, so it may be a little while before i get back to posting so i can recomple an excel worksheet journal..

Deciever
05-29-2002, 12:30 PM
5/28/02 ME Bench
Reverse band press (light bands)
1 6 95
1 6 135
1 3 155
1 3 175
1 1 190
1 1 200 EASY
1 1 210 Took my a few times but i got it PR!!!

Illegal Wides
1 6 115
1 6 135
1 5 155

Bent Over rows
1 6 135
1 5 145
1 5 150 PR!! had to cheat a little on the last rep though
Elbow Out Extension
2 10 25's
Dumbell SkullCrushers
2 10 25's

Deciever
05-30-2002, 07:06 PM
5/30/02 DE Squat Speed Squats 8 2 115 Lights Choked
Deadlift Lock Outs 1 6 135
1 6 225
1 3 275
1 3 325
1 3 365 PR!!!
1 1 405 PR!!!
Extra wide sumo's 1 6 135
1 6 185
1 6 235
1 4 255 PR!!!
Hip Abductor W/ bands 3 20 seconds 2 Mini's Doubled

Deciever
05-31-2002, 05:35 PM
5/31/02 DE Bench Speed bench 8 3 95 Mini's Choked
1 1 135
Incline Dumbell Press 1 6 40
1 6 50
1 6 60
Dumbell Rows 1 6 50
1 6 60
6 1 75 PR!!!
Close Grip 1 6 95
1 6 115
1 6 135
Chins 2 8 BW

Deciever
06-03-2002, 06:01 PM
6/3/02 ME Bench Close Grip 1 6 95
1 3 115
1 3 135
1 1 155 PR!!!
1 1 165 PR!!!
Illegal Wides 1 6 135
1 6 145
1 6 160 PR!!!
Bent over rows 1 6 100
1 6 125
1 6 135
Chins 2 6 BW
Close grip decline dumbell 1 6 40's
1 6 50's
1 6 65's PR!!

Deciever
06-03-2002, 06:01 PM
that was kinda all lighti guess. gotta save my energy for the contest. i'll be testing out my squat suit tomorrow for my opener (270) and try pullin in the suit

Deciever
06-04-2002, 06:44 PM
6/4/02 ME Squat Squat Test 1 6 45
1 3 95
1 3 135
1 1 185
1 1 205 Suit bottoms
1 1 225
1 1 245
1 1 275 straps up w/ wraps. No belt
Deadlift 1 3 135
1 1 225
1 1 330 straps up. Didnít notice much difference


just tested my openers, squat was a tiny bit below parallel so i should be good.
Dead was easy, kinda weird in the suit, i dk what im gonna do in the meet.

Deciever
06-06-2002, 06:39 PM
6/6/02 DE Bench Speed bench 8 3 105
1 1 135
Close grip incline 3 6 115
Chest supported rows 3 6 130
Wide Grip Chins 2 6

Deciever
06-11-2002, 06:24 PM
bench opener.
175 w/ shirt. almost had trouble touching but it did. went up easy

Deciever
06-13-2002, 03:01 PM
cutting weight sucks big time.. i hate not drinking water

Deciever
06-14-2002, 01:11 PM
17 hours 50 minutes til i wegh in

Chris Rodgers
06-14-2002, 01:52 PM
Hells yea. You ready fatty??


I am getting on the road in about an hour. :D

Deciever
06-14-2002, 01:56 PM
im ready as hell!!! i weighed in at 130 this morning on my scale, so im goin to the gym to see what i weigh there... i may go for a brisk walk on the tread mill with 2 or 3 sweatshirts on..

Check over at elite, i posted the updated records.

Deciever
06-15-2002, 05:30 PM
Well i woke up at 4:45 this morning and weighed in at around 7 down in Little Egg Harbor. It was a nice set up, but from not eating or drinknig i was a bit grouchy.
I managed to weigh in at 129.4 which was to my delight.
That first sip of gatorade tasted SOO good after i weighed in.
So as the meet begins, here is how it goes

Squat-
1st attempt - 275 smoked it, very deep as well
2nd attempt- 300 smoked it, very deep, but took a step forward before the rack command so no lift
3rd attemp- 300 GOT IT! New state record, but 15 lbs short of my PR

Bench-
1st attempt- 175 smoked it, long pause new state record, 20 lbs short of PR
2nd attempt- 185 missed it, i was drained from squat, didnt use leg drive, didnt keep my body tight. Any thing that could have went wrong, did.
3rd attempt- 185, same story as 2nd attempt

Deadlift-
1st attempt- 300 , holy **** that was easy
2nd attempt- 330 wow , easy again, new state record
3rd attempt- 360. went up easy and then stuck to me leg and i pulled it up with out hitching it, but at one point ly right leg un-locked out, and re-bent causing me to get 2 red lights.

Total- 805 New state Recrod, 55 lbs shorts of what i wanted but im still happy.

Highlights of my day-
1) making weight
2) getting back together w/ IRBD and his friends to lift
3)nailing squat depth
4)Setting 4 new state records
5) My grandma saying "why do you have to lift so much, can't ya just lift 50 lbs??"
6) head judge turning around after my 360 deadlift attempt and saying "how old is that kid" and my dad answers "14" and the judge is like "whoo, wow"
7) Peeing in a cup for a drug test
8) Being invited to train w/ team NJ
9) going out to dinner w/ my grandparents and seeing this really really hot waitress that i couldnt help but to stare at.
10) but most of all it was a very good experiance and i learned alot.

And on the downside , my dads video camera didnt work so i couldnt get good video so i only have crappy digital camera quality videos w/ i am going to be trying to upload tonight.

Franco
06-16-2002, 05:28 AM
Good Work at the meet:)

Sounds like you had an excellent day overall

Deciever
06-16-2002, 10:18 AM
http://www.growordie.com/training/others/deciever short vid's from the contest. excuse the poor quality.

Deciever
06-20-2002, 06:04 PM
6/20/02 ME Bench Reverse Band Press 1 6 95 Light band
1 5 135 Light band
1 3 165 Light band
1 3 185 Light band
1 1 200 Light band
1 1 210 Light band Went up easy
0 220 Light band
1 1 215 Light band PR!!
Close Grip 1 6 115
2 6 135
Dumbell Shoulder Press 1 6 30s
2 5 40's
Lat Pull Down 1 6 100
1 6 130
1 6 150
1 5 160


Felt good to be back at the gym after a while off. Bench felt kinda heavy, but still got a PR :).. a very tough one at that. 215 was a bitch to lockout.

Deciever
06-21-2002, 04:35 PM
6/21/02 DE Squat Speed Squats 8 2 115 Lights
Wide Sumos 6 1 135
6 1 185
6 1 235
3 1 265
Cleans 5 1 135
3 1 155
Leg Curls 1 6 60
1 6 70
1 5 80

Deciever
06-24-2002, 07:00 PM
6/24/02 ME Squat Squat 1 6 145
1 6 195
1 3 235 PR!
Stiff Legged Deadlifts 1 6 135
1 6 185
1 6 225
Leg Curls 1 6 50
1 6 80
1 4 90 PR

Deciever
06-25-2002, 06:04 PM
6/2 5 / 02 ME Bench Bench 1 6 45
1 6 95
1 6 135
1 3 155
1 1 175
1 2 175
1 8 135
Incline Dumbell press 1 6 40s
1 5 50s
1 4 60s
Front Side Rear Raises 2 6 15's
Military Press 1 6 65
1 6 85
1 6 95 PR!
Tricep Pushdowns 1 6 65
1 6 75
1 8 85 PR!
Preacher Curls 1 6 45
1 6 70
1 12 45

Deciever
06-27-2002, 05:28 PM
6/27/02 DE Squat Speed Squat 8 3 135
1 1 185
Reverse Band Deads 1 3 135
1 3 225
1 3 275
1 1 325 PR! Easy as hell
Leg Curls 1 6 60
1 6 70
1 6 75
1 12 55
Hip Things w/ bands 3 20 seconds

Deciever
06-28-2002, 05:21 PM
6/28/02 DE Bench Speed bench 8 3 95 Mini's (miller band press setup)0
1 1 115 Mini's (miller band press setup)0
1 1 145 Mini's (miller band press setup)0 PR!!!
Close grip dumbell press 1 6 40's
1 6 50's
2 12 35's Mini's
Tricep Pushdowns 1 6 65
1 6 75
1 6 85
Seated Rows 1 6 100
1 6 120
1 6 130

Deciever
07-01-2002, 05:30 PM
7/1/02 Squat Squat 1 6 135
1 6 185
1 6 205
1 6 225 PR!!
1 8 135
Leg Curls 1 6 60
1 6 70
1 6 80
Calf raises 2 15 180
Seated Calf raised 2 15 90
Leg Extensions 1 6 90
1 6 115
1 6 135
1 6 150
Standing Abs + obliques 2 20 Light

Deciever
07-02-2002, 05:41 PM
7/2/02 ME Bench Bench Press 1 6 45
1 6 95
1 6 135
1 6 155
1 3 175
Decline press 2 6 135
1 6 155
1 4 165
Seated Dumbell Press 1 6 35's
1 6 40's
1 6 45's
Lat Pull Downs 1 6 90
1 6 120
1 6 140
1 6 150

Deciever
07-08-2002, 05:44 PM
7/5/02 Deadlift Deadlift 2 1 135
1 1 185
1 1 225
2 1 275
1 1 315
Ultra Wide Sumos 1 6 135
1 6 185
1 6 235
Leg Curls 1 6 60
1 6 70
1 6 75
Leg Extensions 1 6 90
1 6 120
1 6 130

Deciever
07-08-2002, 05:46 PM
7/8/02 Squat Squat 1 6 135
1 6 185
1 6 205
1 3 225
1 2 235
1 3 245 PR!!!
Front Squats 1 10 45 Just for form
2 10 95 Just for form
1 3 95 Just for form
Leg Extensions 1 90
1 6 120
1 6 140
1 6 155
Seated Calf Raises 2 20 90

Deciever
07-11-2002, 07:29 PM
7/11/02 DE Squat Speed Squat 1 6 45
1 6 95
2 2 135
6 2 155
SLDL 1 6 135
1 6 185
1 6 205
Leg Curls 1 6 45
1 6 65
1 6 75
Lotus 2 4 minutes