PDA

View Full Version : Beast "Speedy" Genetics Quest to Big Dog Status



Beast Genetics
01-14-2009, 04:44 PM
Here we go Ill start by writing I'm 27 but I am a baby to the sport and unbreaking over ten years of bad benching technique was quite interesting. Im still far from perfect form and technique but leaps and bounds over where I started roughly six months ago. A new Officer " Eric Big Eze Downey" started working at the facility where I am a Lieutenant. I found out he was into the sport and I always found it to be very interesting and hardcore to say the least. He invited me to go train with them one saturday, I went, and have been hooked ever since.

I have always been a big strong kid just naturally growing up, but nothing could prepare to discover how weak I actually was. To start it just so happens the people we train with besides Eric Downey include: Jesse Kellum,A.J Schroeder, Frank Caminita, and others. Not sure how many of those names you know but I assure you there all monsters (I learned my place quickly). So this is going to be a journal of the very humble beginings of a noob powerlifter.

The progress I have made in the past 6 months include considerable strength gains, I competed in a small meet in Pascagoula,MS in November with a missed 425lb., green light 430lb., and missed 465lb. bench. Not bad for my first meet (at least thats what I think). I have been training but finally set aside the time to make this journal for me to keep track and hopefully help others. My first training log entry will be this saturday.

Beast Genetics
01-17-2009, 02:38 PM
Started the day off with the usual two packets of oatmeal, animal pak, protein shake, and 1 serving of results.

Warm ups- just some light DB's flat bench to warm up after a good stretch and front shoulder raise warm ups with 10 lb. plates. nothing to go to in depth about.

Raw warm up's Barbell-
135x 10 for speed but form is never compromised, controlled to the chest, pressed for speed. No bounce off the chest all brought down to slight pause then pressed.
215x 8
305x 5
365x 1 all went up easy good warm up.

Shirted (single ply Katana) loose shirt day-
425x 2 off two board (easy)
450x 1 off two board (easy)
475x1 off two board (moderate)
475x1 off one board (moderate good grind at the top)
500x1 off two board (hard but fairly quick grind at the top) Personal 2 brd best
500x1 off one board (hard) hit to high lost it at the top (couldnt lock out), Had to leave for work, but I feel really confident if I hit lower on the second try I could have gotten it, it felt really good. Great workout I love gettin a new personal best out of it.

Beast Genetics
01-21-2009, 04:17 PM
Took a few days off, back to the grind. First things first I suppose diet wise, Every Morning I begin with 2 packets of oatmeal, protein shake, and an animal pak. Every two to three hours after that (five at the longest) I eat 10 oz. of either chicken or lean beef, with a cup of either green beans or spinach, and the snack of an apple in between a few meals. For dinner when I get home from work I eat 10 egg whites and an apple. Of course after training I drink another protein shake and one dose of results prior to training. I started this diet at 295 lbs. at about 20% BF. My goal is to lean up, keep strength, and put on more lean muscle. (weight is not a factor just BF) So my training partner (who is also a certified personal trainer) put me on this lowfat high protein diet with my set goals in mind.

I plan to compete in a few meets this year with the animals that train me however for the time being bench only, The gym I train at during the week does not have DL or Squat capabilities but it has everthing else and I work second shift 1330-2130 the crew I bench with saturday mornings train in the afternoons the whole week while I am working. I still do legs but its not worth logging here. And of coure I do everthing back but the DL (dont worry I am fully aware of how crappy a situation that is but im stuck for now bench only meets). BTW today was Back and Tri's for me nothing special.

Beast Genetics
01-24-2009, 03:42 PM
Started off with 1 NOS energy dring, 2 packets of oatmeal, Protein shake, Animal Pak, and 1 serving of results.

Warm ups Smith machine: band work green bands and purple bands close grip for speed, 3 sets each 5 reps.

warm ups Barbell(raw): Good controlled reps to the chest (no bouncing) explode off the chest,. 225x8 275x8 315x5 365x1.

Loose single ply Katana:
405x3 off 2 boards(easy very fast)
405x1 to the chest (easy very fast)
450x1 to the chest (easy moderate speed)
475x1 to the chest (hard lost at the very top)
PR* 475x1 to the chest (Hard and very ugly but I got it)
Done with the shirts

Flat bench DB's 3 sets 5 reps:
80'sx5
120'sx5
150'sx5 got em but tri's are giving up

Half rack bench press:
315x4 to failure
315x3 to failure
315x 3 DONE total muscle failure Great work out

IM SPENT:drooling:

footballer13
01-24-2009, 09:36 PM
Good luck, your workouts look good.

Beast Genetics
01-27-2009, 02:09 PM
Good luck, your workouts look good.

Thanks footballer good luck to you as well!!

Beast Genetics
02-04-2009, 05:18 PM
Took a minute to get to this, last friday's workout:

Started off with general warm up's with the barbell:
135x10
225x10
225x10
275x8(no bouncing off the chest, all controlled reps)

Static raw strength, long pause wait to be called up:
225x3
275x3
275x3
315x3
315x3
335x3 (we were able to establish no rhythm it was a 5-7sec. pause and a lift command, great training)

Light Incline barbell:
135x10
225x10
225x10
225x10

Nice easy but solid training session, I enjoyed it cause this saturday is cranking back up.

Side note: today I just did some heavy heavy back/ nothing special. Tomorrow will be legs and light shoulders.

Lightweight83
02-04-2009, 05:27 PM
Nice Lifts! Question - when doing the static raw strength are you holding just right off your chest for 5-7 sec?

Beast Genetics
02-04-2009, 07:04 PM
Nice Lifts! Question - when doing the static raw strength are you holding just right off your chest for 5-7 sec? Thanks, My previous post further up on the 24th the presses in the half rack is about 2inch's off the chest. Last friday was off the chest but we do it both ways for static.

Beast Genetics
02-11-2009, 03:14 PM
2/6/09 started off as usual 2 packs of oatmeal, animal pak, protein shake, and one serving of Results orange blast, head to the gym 0930 workout

Warm ups flat bench DB's
80x10
110x10
120x8
140x8

Purple bands doubled in smith machine counter weights unhooked all paused.
bands onlyx10
45'sx5
45 and 25x5
45 and 25x5

Flat bench Barbell paused
FEET UP
225x3
275x3
315x3
FEET DOWN TWO BOARD
315x3
335x3
Had to leave before the rest of my crew was finished to go to work, all good raw work, I did the exact same routine today 2/11/09. I dont normally make it a habit to do the same routine two times in a row so this is rare.

Post work out
Protein Shake, 10 ounces of chicken, and a cup of spinach.

Meals
every two to three hours 10 ounces of chicken along with the spinach was consumed. Dinner at home consisted of 10 egg whites and a protein shake before bed. GREAT DAY.:thumbup: Tomorrow is crazy heavy back routine, legs were on monday.

Beast Genetics
02-16-2009, 01:45 PM
0740 alarm clock goes off, drink 20oz. of cold water with an animal pak, one serving of results,protein shake, one pak of animal test, and off I go to the gym(had to grab breakfast on the way to the gym)

Valentines day workout, some guys buy chocolate and flowers. We lift!

0930 Warm up's Smith machine military press double red bands. Counter weight unhooked

bandsx10
25'sx8
45'sx5 we were short on time this morning didn't really get the warm up we normally get.

Flat bench free weight Very close grip long pause/ two boards

225x5
275x5
315x5
335x5
335x5 needed help with the last two.

Close grip smith machine flat bench, counter weights un hooked, red bands doubled (full reps for speed)

25'sx8
45'sx8

Medium grip smith machine flat bench, counter weights un hooked, red bands doubled (full reps for speed)

45'sx8
45's+25'sx8

Had to stop there to head to work, good work out. Post workout protein shake and a good shower and shave are good for the soul. As always meal plan consist of 10 oz. of chicken every 2-3 hours along with a cup of spinach, with a spoonful of peanut butter here and there.

Beast Genetics
02-17-2009, 01:56 PM
0900- started off the day right- protein shake, animal pak, animal test,results, universal fat burning tabs, and 2 packets of oatmeal.

1100- this session was similar to entry #11

Warm up barbell flat-

135x10
225x10
275x10

Military press DB-

60'sx10
75'sx10
90'sx8
95'sx6

Close grip flat two board for fives-

225x5
275x5
315x5
335x5
355x5 PR

ran out of time, short but sweet, the close grips felt very strong. Regular grip I felt I could have added 30 more lbs. to the last set, awesome morning.

Beast Genetics
03-03-2009, 01:59 PM
Sorry boys Ive been away from the computer. on tuesday the 24th I did some cardio and light legs

2/25/09

Warm up light reps in the smith machine

Smith Machine Flat Legs up:

135x8
225x8
275x8
315x5
335x5

Flatbench two board free weight with a long pause (one rep)

225x1
275x1
315x1
365x1
385x1 PR

Flat bench DB's paused repsx8

80'sx8
90'sx8
100'sx8 long pauses, WAY TOO LIGHT, the gym I train at during the week 100lb. DB's are the heaviest I have, I am going to start incorporating resistance bands from hand to hand around my back for this portion in the future. Thursday was heavy back.

Beast Genetics
03-03-2009, 02:06 PM
Could'nt be more mentally prepared for this morning's training session.

warm up's- incline smith machine (counter weights unhooked)

barx10
red bands
barx10
purple bands
barx10
45'sx5 (135+bands)
45+25'sx5 (185+bands)
two 45'sx5 (225+bands)
Two 45's+ 25'sx3 (275+bands)

Floor presses long pause started from the bottom at a dead stop.
245x5
295x5
335x5
355x3
385x1 PR after this my crew did paused DB's 8 reps for four sets

work out went slow, I had to leave before my crew was done to shower up and head to work.

Beast Genetics
03-04-2009, 04:15 PM
Shoulers and Tri's taking a break on the chest, Ive been hitting it hard twice a week, just a little change of pace per my strength coach.

Lateral side raises DB's

20x10
30x10
35x10
45x8
50x6

Militarty press DB's

60'sx10
70'sx10
80'sx10
100'sx8

Front lateral raises DB's

20'sx10
30'sx10
35'sx10
40'sx8

Tri pushdowns on back lat pulldown machine with long lat bar
60x10
80x10
110x8
130x6

Bodyweight dips
four sets of 10

Tri push downs Vbar
60x10
80x10
100x10
120x6

P.S. the weight on the tri push downs are on the lat pulldown machine, Im not a big fan of the adjustable up and down machine with all the pulley's on it making it lighter with less negative resistance.

Beast Genetics
03-05-2009, 01:43 PM
Good day, Gonna start listing back days cause they may be helpful to others and advice is welcome. I just wish I had dead lift capabilities during the week. Started with Animal pak, animal test, results, shake, and two packets of oatmeal

Lat pull downs

130x10
150x10
190x8
230x8
250(STACK)x8

Machine rows with the V back bar

90x10
130x10
160x10
210x8
250(STACK)x6

Reverse butterfly back machine

80x10
120x10
130x8
150x6

Bent over rows with curl bar

85x10
125x10
175x8
215x8
265x8

Went great, plenty of energy, focus, and strength.

Beast Genetics
03-07-2009, 03:11 PM
Here we go, supps and timing are all the same.

Warm ups consisted of stretching, DB curls, and light barbell reps:

135x10
135x8
225x8
225x3

Started a ten set triple marathon, this was quite taxing but good work!
225x3
275x3
315x3
315x3
335x3
345x3
345x3
345x3
345x3
345x3

These were all relatively easy, this was more of a stamina session. We were not tryin to max just a heavy weight that made us work for it. I had to leave to go to work but my crew finished up with weighted pushups in the smith machine. Good day:strong:

Beast Genetics
03-10-2009, 05:48 PM
All the supps are the same,. This workout was made by my strength coach, its a little unconventional but so are we!!!

DB curls both arms at once for 8 reps

30'sx8
40'sx8
50'sx8
60'sx8

Standing military presses in the smith machine

135x8
185x8
225x8
245x5
295x3

Modified (underhanded) DB bench press

70'sx8
80'sx8
90'sx8
100'sx8 (heaviest DB's they have) yeah I know that sucks!!

Bodyweight dips @ 285lbs. 3 sets of 10

Close grip Bench 8 rep minimum
185x8
225x8
275x8
315x8

Good workout, felt great, Thursday is heavy back, legs and cardio tomorrow or friday.- Beast

Beast Genetics
03-14-2009, 03:13 PM
Great ass kicking workout

Warm up Smith Machine Counter weights un hooked:

barx10

Blue resistance bands doubled

Bandsx8
bandsx8
bandsx8 warm ups over

Green resistance bands doubled

bandsx8
bands+25'sx5
bands+25's+10'sx5
bands+25's+10's+5'sx3
bands+45'sx3
bands+45's+10's+5'sx1
bands+45's+10's+5'sx1

Flat bench free weight M.E.

315x1
365x1
405x1 needed a little help but not much. Had it not been so late in the workout I would have got it no question VIDEO-_sihqm-w_3A

365x3
365x3
365x3- VIDEO-maLQ_MVIk9g

In between the 405 and 365 for reps we did 3 sets of negatives with 455. For those who arent familiar with it, its essentially Maximum Effort Failure. The spotter unracks it you bring the weight down as slow as possible to the chest with a long pause and your spotter helps just enough to get the weight moving to the top. Quite humbling purposely getting buried. GREAT WORKOUT!!

Beast Genetics
03-17-2009, 02:57 PM
All the same supps in the mix, just a good workout before we get back into our shirts for the biggest bench on the river meet on May, 09th.

Hammer curls DB's

40'sx10
50'sx10
65'sx10
70'sx10
85'sx8

Overhead tricep extensions Cable machine

80x10
90x10
120x10
150x10(stack)

Close grip bench off two boards for five reps

225x5
315x5
335x5
365x5

BOSU half ball pushups 4 sets of 15 reps.

Flat DB bench

80'sx10
90'sx10
100'sx10
100'sx10 Heaviest in the gym I use during the week at work, but heavy days are Sat. at the big boy gym so its all good.

Great day, no issues, plenty of energy and power/ hitting on all cylinders.

Beast Genetics
03-19-2009, 01:48 PM
Cranking up training, watching my food intake and protein intake very carefully. Biggest bench on the river is two months out first workout back in a shirt will be saturday.

BACK
Lat pull downs

100x10
120x10 warm ups
120x10
150x10

190x10
220x10
250x8 (stack)
250x8

Machine rows with the V back bar

90x10
130x10
190x10
220x8
250x6 (stack)


Bent over rows with curl bar

95x10
185x8
235x8
285x5

I was short on time so I made sure I got the core strength exercises in.

Beast Genetics
03-21-2009, 02:02 PM
Great day!!!!! set some PR's, pissed about new bench shirt!!!!!!!!

Warm up's- just some curls and DB flat bench reps

Flat RAW bench
135x10
225x10
315x8
345x5
365x1
405x1 PR No help on the spot went up easy unlike last week, I wish I would have had the camera.
425x1 spotter helped with one finger on the bar.

New Super Katana 2 ply WAY TOO DAMN TIGHT, TOO TIGHT TO WORK WITH AT ALL GOTTA GO ONE SIZE UP ON THE 2 PLY.

500lbs. off a two board floated 4 inches above the board and would not come down tried 3 times trying to work the shirt further up the arms after each attempt, NO GO!!!!

Put the old trusty loose single ply Katana on to at least get SOME shirt work in.

Two Board-

500x1
500x1 PR (EASY)

One Board-

500x1 PR (EASY) Considering I can put my loose single ply on by myself like its a T shirt and still got PR's for my first time in a shirt in 2-3 months, I cant wait to see what I can do in the 2 ply super Katana. I have to reorder a bigger size. Great Day!!!

Beast Genetics
03-24-2009, 01:03 PM
Did some good stretching with 4 superset's of Hammer curls and EZ bars curls

Incline Smith Machine-

135x10
185x10
185x10- warm up's

225x8
275x8
315x8
315x8
335x8

Flat DB bench

80'sx12
90'sx12
100'sx12
100'sx20

Good day, short and sweet.

Beast Genetics
03-28-2009, 02:04 PM
Benching Barbell all day

135x10
225x8
315x8
335x6

Singles

315x1
365x1
405x1
425x1 - Got stuck in the no go zone
405x1
405x1 VIDEO-4n6anSmUNK0

Drop triples

365x3
365x3-felt good
335x3
335x3- Easy
315x3
315x3- Easy

Awesome Day!!!!!!!

Beast Genetics
04-04-2009, 01:10 PM
HEY!! sorry all this week was light back, legs, etc.... nothing to write home about.

Warmed up with Hammer Curls, light DB's, and a good stretch

Warm up reps to singles, HEAVY CHEST DAY, ramping up to the meet may9th.

135x10
225x6
225x1
275x1
315x1
365x1
405x1
425x1- FAIL!!
425x1- GOT IT!!!!!! I wish I had the camera rolling but Kellum and Downey (Big Eze) can vouch for me.LOL

Equipped Single ply Katana 2 board

500x1- Fking SMOKED it *PR
550x1- Fking SMOKED it *PR
Could have smoked 600 today I felt that good but had to cut it short to head to work.

slashkills
04-04-2009, 01:51 PM
Beast stuff for sure man!

Beast Genetics
04-04-2009, 02:50 PM
Beast stuff for sure man!
Thanks bro!!

Eric Downey
04-04-2009, 08:48 PM
HEY!! sorry all this week was light back, legs, etc.... nothing to write home about.

Warmed up with Hammer Curls, light DB's, and a good stretch

Warm up reps to singles, HEAVY CHEST DAY, ramping up to the meet may9th.

135x10
225x6
225x1
275x1
315x1
365x1
405x1
425x1- FAIL!!
425x1- GOT IT!!!!!! I wish I had the camera rolling but Kellum and Downey (Big Eze) can vouch for me.LOL

Equipped Single ply Katana 2 board

500x1- Fking SMOKED it *PR
550x1- Fking SMOKED it *PR
Could have smoked 600 today I felt that good but had to cut it short to head to work.

That EZY witha Y homie

Beast Genetics
04-06-2009, 12:43 PM
That EZY witha Y homie

LMFAO, My bad Ezy E.

Beast Genetics
04-07-2009, 02:47 PM
Easy day

Floor Press DB's
70'sx8
80'sx8 Warm up

85'sx8
90'sx8
95's8
100'sx8- Heaviest DB's in there so I did slow concetrated reps.

Steep Incline Smith Machine

135x12
185x12
225x12
275x12

Body Weight Dips @298

4 sets of 15

DB curls

50'sx10
60x10
70'sx8
80'sx6 these were super setted with Tricep Vbar tri push downs.

Beast Genetics
04-11-2009, 12:58 PM
Thursday was some moderate back work,

Less than a month till Biggest bench on the river.

Flat Barbell bench RAW-

barx10
135x10
225x10
315x8
365x5
385x1
405x1

Equipped Single Ply Katana

Two board

500x3
550x1 one board PR*
550x1

One Board

550x1
585x1- Six plates baby Big PR** so f**king SWEET!!!

Beast Genetics
04-14-2009, 04:10 PM
Good moderate weight day

Machined Preacher curls

4 sets of 20

DB military presses

60'sx15
70'sx15
80'sx15
90'sx15

DB Bench

80'sx12
90'sx12
100'sx12
100'sx22 went to 22reps because these are the heaviest in the gym im at during the week.

DB up right rows

4 sets of 10

Rear Delt machine

3 sets of 12

Body Weight dips @ 302

3 sets of 25

Close Grip Bench off 2 boards

225x8
275x8
315x8

Speedy Gonzalez
04-16-2009, 01:02 PM
Back

Wide grip pull ups weight assisted

4 sets of 10

Underhand grip pull up's weight assisted

4 set of 10

Close grip pull up's weight assisted

4 set of 10

Straight arm Lat push downs

4 set of 12

Speedy Gonzalez
04-18-2009, 01:29 PM
Warm up with some light DB work

Flat Barbell Bench RAW

225x5
315x5
365x3
405x1
405x1
455x1 off two board- Cant Believe I F**king got it!!!!!!! Raw Board PR**

Equipped Single Ply KATANA

475x5- One Board
500x3- chest
565x1-Two Board- Bad hand off still go it!!!!
605x1- Two Board PR** Locked it out baby!!!!!
625x1- One board- Fast off the chest but got caught in bench purgatory

Three weeks till the Biggest bench on the river (small but locally popular outdoor meet in New Roads,LA.) Feeling good, I may open at 500lbs. get a good easy lift in, then 550, and all depending on how that fellls maybe end high 500's, wouldn't be too Shabby for a single ply shirt.

borracho
04-28-2009, 11:31 AM
Just cruised through your journal..you have some awesome pressing power dude. Those DB presses are nuts!

Speedy Gonzalez
04-29-2009, 01:20 PM
Just cruised through your journal..you have some awesome pressing power dude. Those DB presses are nuts!

Thanks bro!!

Speedy Gonzalez
04-29-2009, 01:38 PM
Took a little Vacation (don't worry I had Protein water and Mass amounts of push ups every other day) That can't replace the training I missed but it was better than nothing. The Biggest Bench On The River is a week and a half away!! Maybe the rest will help *Fingers Crossed* because before I left I was having some bone pain in the arms that has gone away.

Back

Pull ups weight assisted
Wide Grip

75 reps

Close Grip

75 reps

Mid Grip

75 reps

How ever many sets it takes you to get there. So I made sure my assisted weight only allowed me to get 12-18 reps per set. So 5-6 sets per grip

Speedy Gonzalez
05-01-2009, 02:35 PM
Light chest and shoulders to get ready for this saturday. We are going to be working up to our opening lifts for the Meet May 9th and then shutting it down for the week.

DB Flat

80'sx16
90'sx14
90'sx14
100'sx22
100'sx22

Seated Military press Smith Machine

135x8
225x5
225x5
275x5
275x5
295x5

Rear Delt machine 4 sets of 8

DB curls 6 sets of 8

Speedy Gonzalez
05-02-2009, 12:38 PM
Last Bench day before the Meet, Working up to opener's then shut it down.

Light DB flats for warm up's

Flat Bench RAW

135x10
225x10
315x8
405x1

I tried to use my new 2ply Super Katana-

500x1 two boards
500x1 one board (UGLY) need more work with that shirt but it was worth a try.

The old trusty Single Ply Katana-

500x1 one board- Blew it up
500x1 Half board- Blew it up

I figure I'll open at 500 and move up from there. 500 should be easy as long as I keep my head out of my a$$. 550 is certainly attainable as well, then I will decide from there where I'll go for the 3rd lift. I feel I have made excellent progress since my last bench meet in Nov. 08' where my best was a 430 equipped and since then I have gotten to 425 raw thanks in part to a great team and Eric "Big Ezy" Downey who took me under his wing.- Speedy

Speedy Gonzalez
05-04-2009, 07:05 PM
Alright tomorrow I will be doing a very light full body pump workout just to keep the muscles fresh. I weighed myself today and I am holding at 306, so I need to be mindful of my food intake, don't wanna have to lose a few lbs. at weigh ins Friday.:tuttut:

Speedy Gonzalez
05-05-2009, 08:16 AM
Scratch that, I heard from my coach last night, no lifting till the Meet, Coach knows best!!

Speedy Gonzalez
05-09-2009, 07:41 AM
Morning of the meet, I feel strong, did everything right for this, should walk out with some PR's. side note- I made weight easily 301

Speedy Gonzalez
05-10-2009, 07:43 AM
Well Well boys, I was the only one in my weight division so obviously I won that but I had the second highest overall bench in the open division with a 520lb. bench, that's a 90lb. meet PR from my last meet in Nov. just 6 months ago. Awesome day, opened 500-good 520-good 540-miss I was done on my 3rd attempt. It's an outdoor meet it was 90 Degrees and the crowd was so hyped up it made your adrenaline dump. With all those in play it's very taxing on the muscles, but I loved it man, I belong on stage that's my home. I will have my videos up some time this morning. Oh yeah the best part the trophy is a 3 1/2 foot 300 style broad sword,so bad ass!!!!

Speedy Gonzalez
05-26-2009, 03:05 PM
Took a small break, about four days before the Meet my pregnant wife developed complications and will be on bed rest for the remainder of the pregnancy which is 5 more months. So I took a couple of weeks off the gym to take care of her and formulate a plan to get someone to watch our other two children, and care for her while I train and work. I made it happen!! Dedication is the bridge between goals and accomplishments.

No meets for a few month's so the journal will shift gears from primary bench to everything as I make the transition to compete in a full meet in the near future. It will include "back to basics" type Benching, off the Chain crazy summer evenings of tire flipping, sled pushing and dragging, and pushing trucks. Squat days that sprays vommit out the nose and mouth and more!!!!

Stay tuned!!

Upper Body

Warm ups smith machine

barx20
135x20
135x20

Flat Smith Machine with alternated supersets of DB flat

Smith Machine- 225x8
DB Flat- 80'sx20

Smith Machine-275x8
DB Flat- 90'sx20

Smith Machine-315x8
DB Flat-90'sx20

Smith Machine-315x5
DB Flat-100'sx16

Smith Machine-335x5
DB Flat-80'sx24

Tricep extensions supersetted hammer curl DB's

Tri Ext- 50x10
Hammer Curl- 45'sx10

Tri Ext- 75x10
Hammer Curl- 60'sx10

Tri Ext- 95(stack)x10
Hammer Curl-75'sx8


Wrap

Speedy Gonzalez
05-28-2009, 09:01 AM
Back and Shoulders

Warm up lat pull downs

130x16
130x16
150x12

Lat pull downs

200x10
220x10
250(stack)x8
250(stack)x8

Low bent over rows

135x10
225x8
275x6
225x12

DB side raises

30'sx10
45'sx10
55'sx8
60'sx8

DB Military Press

60'sx10
70'sx10
80'sx10
90'sx8

DB Shrugs

80'sx20
90'sx20
100'sx20
100'sx40

Speedy Gonzalez
05-30-2009, 12:46 PM
ME Bench

Warm up

DB curls (light) just to get blood pumping in the arms.

Power Clean and press with DB's

40'sx10
50'sx10
60'sx10
70'sx8

Bench- The rep amount was the goal it was 20,20,15

135x20
225x20 Plenty left in the tank
275x15 Some left in the tank

Two boards 3,3,3,1

365x3
365x3
365x3
405x1

SPENT!!!!!

Speedy Gonzalez
06-04-2009, 08:20 PM
Well took a few days off, My wife and I experienced a late miscarriage this past sunday but today I decided getting back in the gym is what I needed, I was right.

Bent over rows Smith Machine counter weights unhooked-

Barx20
135x20
225x10
315x10
315x10

Barbell Shrugs

315x10
365x10
405x8
405x8

Dead Lift

225x5
315x5
365x5
405x5
365x5

Short and sweet!!!!

Speedy Gonzalez
06-06-2009, 01:35 PM
Warm up DB's

70'sx10
90'sx10

Flat DB's

105'sx10
115'sx10
125'sx10 Easy

5 sets of 20 Flatbench BB

135x20
225x20
225x20
225x20
245x18 Gassed out very strenuous marathon.

OUTSIDE

Log Presses

The Metal Log is 45lbs. alone, we use Full ROM for every rep. Start from the ground, clean, and press

Logx10
Log+50lbs.x8

Weighted sled- Belt goes around the waist, strap hooked to the sled.

125lbs.- Run as fast as the sled will let you 25 yards turn around 25 yards back. We do this three times, I had to leave to go to work so I only did this once. And this is supersetted with the log press:drooling:

Speedy Gonzalez
06-09-2009, 08:28 AM
Back to the gritty grit, I have neglected my legs for far too long do to a nagging HS football injury that makes my right knee make a clicking sound every time I squat down, theres no pain with it so screw it!!

Rear Delt DB's

40'sx10
50'sx10
60's10
60'sx10

Barbell High Pulls

135x10
225x8
315x1
315x1

Box Squats

135x10
225x8
315x5
225x8
225x8- Just wanted to get a good pump in to them not crippple myself day1, that will come later.:evillaugh:

OUTSIDE

Forward Weighted Sled pulls

50lb. sled with 235lbs. of plates on top

30yard pullsx3

Farmer Walks

185lbs. in each hand

2 walks of 30Yards a peice- These were intervaled with the Sled pulls.

Speedy Gonzalez
06-13-2009, 01:58 PM
Warm up's

Smith machine counter weight unhooked

Barx20
Red bands doubledx20
blue bands doubledx20
green bands doubledx14

Blue Bands doubled+10'sx12
Blue Bands doubled+35'sx12

Flat DB bench 10,10,5,5,3

90'sx10
110'sx10
130'sx5
150'sx5
150'sx3

OUTSIDE

Sled pull forward 140lbs-30 yards
Sled pull backwards 140lbs-30 yards
Sled pull forward 140lbs-30 yards
Sled pull backwards 140lbs-30 yards

Tire flip- 500lb. tire (so figure anywhere from 250-300lbs. from the ground up and over) x10 flips

DONE!!

Speedy Gonzalez
06-16-2009, 01:21 PM
SQUAT
Warm up's

135x10
185x10

225x5
225x5
225x5
275x5
315x1
We (my coaches and I) are not worried about weight just yet, My form needs to be fine tuned and leg stamina needs to be built up. The last 315x1 rep flew up so fast the bar actually came off my back about an inch, so my power is obviously still there, I just need to keep digging, relearn my form, and get my leg muscle stamina up. I will never let fear of injury control my life again, and I will also closely monitor the clicking in my knee to make sure it doesn't get worse during my training.

Deadlift to Highpull- This is one motion from the ground up to a chest level highpull, every rep is Full ROM(ground,pull,ground 1 rep)

135x10
135x10
185x10
225x8
225x8

Lat pull downs supersetted with leg curls.

Done

Speedy Gonzalez
06-24-2009, 12:58 PM
Hurt my left wrist pretty bad on the 6.15.09 (highpulls) post had to heal up, went back at it last night.

DB curls

Warm ups
20'sx10
30'sx10

40'sx10 each arm
50'sx10
65'sx8

Steep Incline Smith Machine counter weights unhooked.

Barx12
Red band singledx10

Red Bands Doubled

95x10
135x8
155x8
185x5
185x3
225x1
225x1

Flat Bench free weight

225 for repsx21

Flat Bench DB's, alternate each arm one rep at a time.

75'sx10 each arm
100'sx10
125'sx6
110'sx8

Torched!!!!

Speedy Gonzalez
06-27-2009, 02:50 PM
Flat DB warm up's

40'sx10
75'sx10
95'sx10

Flat DB's

110'sx8
120'sx8
140'sx8

Flat Bench 2 boards paused-

225x8x2
315x8
315x8

Log Press. Log by itself it 85lbs. not 45 like previously recorded My mistake I was corrected today, it has poles on each end to manually add plates. Each rep is starting from the down position, clean, press.

25's-135x5
45's-175x5
45'+25's-225- Fail couldn't get it, I know I can press that, I just have poor cleaning technique.
45's-175x5



DONE!!!

Speedy Gonzalez
06-29-2009, 07:13 PM
Light day

Warm up Squats smith machine counter weights unhooked.

Barx10
red bands doubledx10

Working sets
Red bands doubled/green bands singled

Barx8
135x8
95x5
95x5
95x5
95x5

Close grip pull up's, supersetted with Chest supported DB rows.

Done nice easy day

Speedy Gonzalez
07-10-2009, 01:30 PM
Did some light Shoulders, get em warmed up for my heavy chest work Sat. Morning
The wrist is still not 100% like I hoped but **** on it, got to put in work.

Side DB Raises

20'sx10
40'sx10
60'sx8 didn't go heavier than that, wrist felt those 60's very well

Seated BB Military Press

135x10
175x8
205x6
205x6

Front Lateral machine raises

20x10
30x10
40x8
50x8

The rest felt fine on the wrist, those side raises killed it. Not sure what's going on with it.

Speedy Gonzalez
07-11-2009, 12:55 PM
D.E. bench gearing up for my next meet Aug. 29th in Humble,TX being put on by Tiny Meeker

Warm up's
Smith Machine counter weights unhooked

barx10
barx10
135x10

Working sets add purple bands doubled

Barx5
135x5
135x5
185x5

Flat BB free weight

225x5
315x5
405x1
405x1

Nice and Easy!!!

Speedy Gonzalez
07-14-2009, 01:43 PM
Back and tri's

Weight assisted pull up's at 304 BWHelp-100/90/80/70 lbs.

4 sets 0f 10

Super setted with machine tri extensions

4 sets of ten

Bent over rows

135x10
165x10
185x10
225x10- Easy

Supersetted with Tri extensions changed grip

4 sets of 10

Seated rows

100x10
155x10
195x10
250x10 (Stack)-Easy

Supersetted with BW dips @ 304
3 sets of 10
Last setx20- need a dip belt that was too easy.

DB pull overs( bench turned side ways upper back on bench, stretched out controlling your own weight)

60x10
75x10
100x10
100x10- 100's are the heaviest DB's in the gym out where I work. :roll:

Speedy Gonzalez
07-15-2009, 12:41 PM
Legs

Squats, Smith Machine Counter weights blocked (The gym out where I work does not have free weight squat capabilities) and I missed Monday with my PL team on my off day, so gotta get what I can when I can.

135x10
185x10
205x10
225x10

225x5
275x5
315x5
315x5

Leg Extensions- 4setsx10
Nice and Easy, nothing special

Speedy Gonzalez
07-18-2009, 01:16 PM
Chest

Warm up's flat bench in Smith Machine Counter weights unhooked

Barx20
Barx20
95x20

Working Sets

135x20
175x20
225x20

Push up's in Smith machine Bar on back

Barx20
135x5
95x10 Very Awkward exercise

Walking dips

Forward and backwards= 1 set

3 sets

Flat Bench Free Weight BB's triples

225x3
315x3
365x3
365x3- Not easy tri's were SHOT!!

Done

Speedy Gonzalez
07-21-2009, 01:23 PM
Legs

Smith Machine Squats counter weights unhooked

Warm ups
barx10
95x10
135x10

Working Sets

225x5
275x5
315x5
315x3
225x8 - Pathetic how weak I let my legs get just because I thought the clicking in my right knee was significant, never again!!! Last week of Smith Machine Squats thank god. You wouldn't think it but the Smith Machine squats with counter weights unhooked are heavier than free weights because we do them with out feet out in front so you are fighting the weight and the friction of not going straight up and down.

DB stiff leg Deadlifts

70'sx10
95'sx10
120'sx8
140'sx8
150'sx8- Easy!!!!

Weight Assisted pull up's 4 sets of 8

Done!!

Speedy Gonzalez
07-21-2009, 01:31 PM
Chest

Warm up's

Bench Press machine

4 sets of 8

Flat Bench

135x10
225x10
275x10
315x5
365x5

Incline Smith Machine

135x10
225x8

Had to leave to get to work got a late start this morning but I figured something was better than nothing. Oh well!!

Speedy Gonzalez
07-23-2009, 12:58 PM
Late entry from last night.

ABS- It was supposed to be an off day but the building where Headquarters is located has a gym in it about 500 feet away from me, couldn't resist. I'm trying to trim up so I'm throwing abs in the mix from here on out.

Weighted machine crunch pull downs

4 sets of 12

Supersetted with leg raises

4 sets of 12

GHD sit ups
4 sets of 10

Speedy Gonzalez
07-23-2009, 01:05 PM
Back

DB Rows

80'sx10
90'sx10
100'sx10
100'sx20 AAAAHHHHH Heaviest DB's in the gym at work, so f**king frustrating

Lat Pull Downs

200x10
230x10
250x10 (Stack)
250x10 (Stack)

DB Pull overs upper back on bench only rest of body is self supported. (Bench turned sideways)

80'sx10
90'sx10
100'sx10
100'sx10

kornmong
07-24-2009, 05:41 AM
Hey, nice work, your a strong guy! does not mean much coming from me lol but still, a raw 190kg bench and 265kg equipped bench and 43kgs db military press, thats sick :thumbup:

Speedy Gonzalez
07-28-2009, 04:44 PM
Played hookie yesterday had school shopping to do.YEAH!!!!LMAO

Chest/ upper body

Flat Bench

warm up's
135x20
175x20
225x10

Working Set's

225x10
275x10
315x10
315x10-Easy

Incline Bench

135x10
175x10
225x10
245x10

Sitting Flat Machine

4 sets of 10 with emphasis placed on lock out squeezing of pecs.

Dip's @ 306 BW

BWx10
BW+20lbs.x10
BW+40lbs.x10
BW+40lbs.x10- Easy!!

Great workout!!

Speedy Gonzalez
07-28-2009, 04:46 PM
Hey, nice work, your a strong guy! does not mean much coming from me lol but still, a raw 190kg bench and 265kg equipped bench and 43kgs db military press, thats sick :thumbup:

Thanks man, it means alot coming from anyone who say's it and means it brother.

Speedy Gonzalez
08-01-2009, 01:57 PM
Missed W/O's during the week, too many school related errands to do with my little girls, they come before the Iron. The Iron runs a close second, but there smiles get them in first place all day.LOL

Chest

Flat DB warm ups

75x12
90x12
110x12

Working Sets 8/8/5/5/5

120x8
130x8
140x5
150x5
150x2- This was strange the previous set was easy, but when I held in my breath, laid down, and repped out two I got tunnel vision and felt light headed like I was about to pass out so I dumped it. Weird

Flat Bench BB Triples off 2 board

225x3
315x3
405x3

Short of time, but I felt like I did something. My first set of 150x5 was easier than it's ever been!!!!

Speedy Gonzalez
08-05-2009, 12:41 PM
****'s and Giggles

Flat Bench
warmed up with some DB's. I wanted to rep out with the 100lb. DB's just for fun

70'sx10
80'sx10
90'sx10


Vid- AMt0vLTg8Ic 100lb. DB'sx30

talk about insane pump.LOL

Speedy Gonzalez
08-05-2009, 12:54 PM
Legs

Squats Smith Machine Counter weights unhooked

115x10
135x10
185x10
225x10
225x10
225x5
275x5
315x5
315x5

Leg Extensions

4 sets of 10

Done, legs are very gelatin like.

This is my first leg shredding W/O since I have started taking my Con-Cret, tomorrow will be interesting I hope in a good way.

I can tell it's gonna be a long hard road to get my leg strength back, but ya gotta start somewhere I suppose. I'm on it!!!!!

Speedy Gonzalez
08-11-2009, 01:08 PM
Alright boys took a few days off to let my new tattoo work heal for it is all in the pit of and around the back of my elbow. Anyone familiar with tattoo's in flexible areas know's they will crack open and bleed, Not good!!!

Upperbody

Stretched and warmed

Working sets

Flat Bench 8,8,5,3

225x8
255x8
315x5
355x3- Too easy, should have went heavier, was a little afraid I wasn't warmed up enough.

Incline Smith Machine 10,10,8,5

135x10
225x10
275x8
315x5

Seated Flat Bench Machine

4 sets of 10

DB Fly's 4 sets of 20

20'sx20
25'sx20
30'sx20
35'sx20- Very Taxing

Dips 4 sets of 20 @ 305 BW-

Too easy, loving life baby, Great f**king workout. The new Creatine Con-Cret I am taking gives unreal stamina. Serious Volume and I finished as strong as I started, unreal!!!

Speedy Gonzalez
08-19-2009, 01:18 PM
LATE ENTRY from yesterday

Just a lil sumtin sumtin

DB Curls

20'sx10
30'sx10
50'sx10
60'sx10
70'sx8 -Each Arm

DB Flat Bench 6 sets of 10

80'sx10
90'sx10
100'sx10
100'sx10
100'sx10
100'sx10 Heaviest DB's I had, Sucks!!

Front and side lateral raises 4 sets of 10

DONE!!!!!!

Speedy Gonzalez
08-19-2009, 01:26 PM
Legs

Smith Machine Squats

Barx10
135x10
185x10
185x5
225x5
275x5
315x5

Leg Extensions

140x10
170x10
190x10
230x10
260x8

BOSU ball sit up's or (Mid section Felxion)

4 sets of 20

Short and sweet!!

Speedy Gonzalez
08-20-2009, 02:53 PM
Back

Alright here we go. The three workout's below were super setted so that the three workout's were on set with 4 sets total.

Set 1
Seated Low Rows-150x10

Weight assisted pullupsx10

One arm DB rows- 80'sx10

Set 2
Seated low rows-210x10

Weight assisted pullupsx10

One arm DB rows-90'sx10

Set 3
Seated low rows-250(stack)x10

Weight assisted pullupsx10

One arm DB rows-100'sx10

Set 4
Seated low rows-250(stack)x10

Weight assisted pullupsx10

One arm DB rows-100'sx10

Speedy Gonzalez
08-22-2009, 12:45 PM
ME bench

Sick workout today, felt great, and this con-cret creatine has got my strength and agility through the roof. Towards the end of my workout I felt zero fatigue and muscles were not even close to gassing out, so sick!!!!

Warm up DB's Flat

40'sx20
60'sx20
80'sx20



Flat Bench

135x8
225x8
315x8
365x3
365x1
405x1- Slow but easy!!! Just getting my raw strength back where it was a few months ago. But I have it back now so the sky's the damn limit!!!

DB flat alternating armsx20 reps, 10 on each arm

100'sx10
115'sx10
120'sx10
125'sx10

Done!!! Felt great!!

Speedy Gonzalez
09-02-2009, 01:32 PM
LATE ENTRY

DB High pulls

60'sx10
70'sx10
80'sx10
90'sx8

Weight Assisted Pull up's

4 set of 10

Chest supported free weight rows

45lb platex10
2-45lb platesx10
3-45lb platesx10
4-45lb platesx10

Squat's (long pause at the bottom) 2-3 secs

135x8
185x8
225x8
275x5
275x5 The long pause most certainly made these much more brutal,lol. Good stuff...

Speedy Gonzalez
09-02-2009, 01:42 PM
Chest

Flat BB bench- 10,10,8,5,5,3

185x10
275x10
315x8
335x5
335x5
365x3- Felt good

Incline Smith- 10,10,8,5

185x10
225x10
275x8
295x5

Seated Back supported Bench Press machine

4 sets of 10- Seat set up high to get more of the lower pec

Incline DB Fly's 3 sets of 20

25'sx20
35'sx20
45'sx20- BBUURRNNEEDD!!!!! Lol

Speedy Gonzalez
09-03-2009, 01:27 PM
Cardio and Abs

Treadmill on 6.0 pitch at 2.5MPH for 35 mins

BOSU Ball situps

4 sets of 30

Rope pulldown machine Crunches

60x20
70x20
80x20

Leg Raises

4 sets of 20

Speedy Gonzalez
09-05-2009, 12:55 PM
ME Bench

warm up's with DB's- Nothing special

Flat BB bench

135x10
225x5
315x5
365x5
405x1
405x1 Felt good

Shirted loose single ply Katana

495x1 2 board easy
505x1 1 board really easy

Dammit, Had to leave to go to work.

It was my first time in a shirt since May so I am happy with the way that felt today despite time restraints.

Speedy Gonzalez
09-12-2009, 01:20 PM
Had a realy hectic week with no opportunities to train, but I got it all done and will be back to full time training this week.

Squat/Bench

Squat

barx10
135x5
225x5
275x3
315x1
365x1
405x1- PR since HS football day's,LOL. Glad I'm squatting again it felt good.

Bench

135x5
225x5
315x3
365x1
405x1- Paused at the chest with a press command, went up slow, but it went up.

Had to leave, today my team did a Simulated full raw meet. So they went on to deadlifts when I left for work.

Speedy Gonzalez
09-15-2009, 04:11 PM
Chest/ and a lil bi's

Flat Bench(free weight)-8,8,8,8,8,8,25

135x8
225x8
275x8
315x8
315x8
315x8
225x23 ssoo close but I had battery acid in my chest and if I think the spotters gonna get more of a workout than me, I rack it. But all 23 were unassisted.

Incline (Smith Machine)10,10,10

135x10
185x10
225x10
245x10

DB Hammer Curls(reps listed are each arm)

40'sx10
55'sx10
65'sx10
75'sx10
80'sx8
85'sx6- PR

Speedy Gonzalez
09-16-2009, 01:46 PM
Good stuff

Smith BB Shrugs 6 sets of 20

135x20
185x20
225x20
275x20
315x20
365x20

High Pulls

4 sets of 10

Weighted dips@ 292BW, Just for the hell of it.

20lb. DB wrapped between my legsx12
30lb. DBx12
40lb. DBx12
50lb. DBx12

Close Grip Pull ups weight assisted@ 292BW

100lbs. of assitancex10
90lbs.x10
80lbs.x10
70lbs.x10- Felt strong, I'll be doing my own body weight for sets in no time. I'm good for about 3-4 right now.

Seated Low Rows-

200x10
F**k the dumb S**t
(Stack)x10
(Stack)x10
(Stack)x10 Felt like a monster today.

Speedy Gonzalez
09-22-2009, 01:16 PM
Sorry Late entry from Saturday

Warm ups DB flat

80'sx10
100'sx10
110'sx10
120'sx10

Working Sets of 5

120'sx5
130'sx5
140'sx5
150'sx5
150'sx5- I would have liked to go to 160 but at the gym I train at on Saturday's they jump from 150 to 175.

Flat BB bench sets of 5 long pause at the chest

225x5
275x5
315x5
335x5 wanted to work up to 365 but had to leave for work- 335 felt crazy easy!!

Speedy Gonzalez
09-30-2009, 04:57 PM
Wow, just got back from a small vacation to Florida for my cousin's wedding. Back to the gym.

Warm ups just some good stretching and BB barbell press with

135x10
185x10
225x10

Flat BB bench- 8,8,6,6,3,3

225x8
275x8
315x6
335x6
335x3
365x3

Flat BB bench close grip off 2 board-

315x4

Ran out of time, duty/ work calls. Got a late start this morning. Better than nothing.

Speedy Gonzalez
10-06-2009, 03:37 PM
Flat BB Bench-8,8,8,1

barx20
135x10
175x10

225x8
275x8
315x8
405x1

Incline Bench-8,8,8,8

135x8
185x8
225x8
275x8

DB Fly's-12,12,12,12

50'sx12
60'sx12
70'sx12
80'sx12

Dips at 290lbs. BW

x10
40lb DBx10
50lb DBx10
60lb DBx10- Vid- http://www.youtube.com/watch?v=fSzFZA0wzzM
Very light, will go heavier next time. I need a dip belt.

Speedy Gonzalez
10-21-2009, 04:42 PM
My aplogies fella's in the past month I have had 2 wedding's to stand in and bridal party stuff with BOTH out of town, and my Oldest Daughters Bday, on top of being bed bound all last week with the black plague. Anyway enough ****ing excuses, eyes back on the prize and I'm BAACCKK!!!!

DB Bench Flat

85'sx16
95'sx16
100'sx16
100'sx16- Had to go above rep range the 100's were as heavy as the gym I worked out had available.

BB Flat 5,5,5,5

235x5
275x5
315x5
315x5- I felt what being sick last week and missing days will do to a person, but I will get back on it.

Steep Incline Press Smith Machine 12,12,12,12

185x12
225x12
275x12
275x12

BOSU ball sit up's
4 sets

I have a drive inside of me I haven't felt in quite sometime, I will achieve greatness.

Coke
10-22-2009, 08:20 AM
I have a drive inside of me I haven't felt in quite sometime, I will achieve greatness.

Sounds super, you've been walking the walk for quite some time...killer vids dude.

Speedy Gonzalez
10-27-2009, 04:59 PM
Sounds super, you've been walking the walk for quite some time...killer vids dude.
Thanks!!! Means alot!!!

Speedy Gonzalez
10-27-2009, 05:00 PM
LATE ENTRY
Warm up's were DB curls and some light BB pressing

Smith Machine Band Training Flat-

Bar+ Red Bands doubledx20
135+ Red Bands doubledx20
Bar+Purple Bands doubledx20
95+Purple Bands doubledx20
95+Purple Bands doubledx20- Felt Great

DB Curls supersetted with DB Wrist Curls

4 sets of 10

Flat BB 5,5,5,5

135x5
225x5
275x5
315x5- Capable of far heavier but it seems my recent distrations and the flu the previous week took something out of me. It will come back fast didn't wanna push it.

Speedy Gonzalez
10-27-2009, 05:11 PM
First and foremost, I know my workouts have been alot of bench/chest lately but my life was crazy for about a month there and if I had to pick one thing to focus on it would be my benching so the rest had to suffer. With that said my schedule has cleared and I am back to full time training. Chest today to get back on my split and Legs will be tomorrow followed by back and shoulders Thursday. Look out!!!!!!!

Warm up's were a good stretch and some light Smith Machine benching

Working out alone and wanted to get some heavy benching in so I had to use the good ole Smith Machine.

Flat BB Smith counter weights blocked

barx16
135x10
225x5
295x5
345x5
380x5

Pec Deck

4 sets of 10

Steep incline DB presses

80'sx10
90'x10
100'sx10
100'sx10- This was probably more of a Military Press, very steep incline. Felt easy and great. Strength is coming back fast.

Coke
10-28-2009, 09:56 AM
Relentless pressing sets man.

Speedy Gonzalez
10-28-2009, 02:42 PM
Relentless pressing sets man.
That's the goal!!! No mercy

Speedy Gonzalez
10-28-2009, 02:42 PM
Transforming legs into Ground Meat in less than 45 mins.

Good stretch with a warm up on the Seated Squat Machine

Squats

135x20
185x20
185x20- Each rep was paused at the bottom for 1-2 secs

Spin Bike

90 secs full tension
90 secs full tension
90 secs 3/4 tension less than minute break in between

Leg Extensions

100x20
140x20
160x20

BOSU ball sit ups

4 sets of 30

Done!! I could barely walk down the stairs to leave

Speedy Gonzalez
10-29-2009, 04:23 PM
Alright we are gonna do a little 20,20,20,10,5 action

Low Row Machine

160x20
180x20
200x20
250(stack)x10
250(stack)x5

Close grip pull ups @ 283lbs. BW

120lbs weight assistedx20
100lbs weight assistedx20
80lbs weight assistedx20
60lbs. weight assistedx10
Own BWx5 *PR if my muscles weren't taxed I could have gotten 10 east if I were fresh. I know this doesn't sound like much to most of you but I assure you pullups @ 283lbs. is no easy feat. My weight loss (26lbs. so far)+ Strength gain is becoming more noticeable.

Short and sweet, but no cake walk.

Speedy Gonzalez
11-04-2009, 04:54 PM
LATE ENTRY FROM this past Saturday

Warm up's included some DB curls and good stretching

Very very steep incline pressing more of a military press

50'sx10
60'sx10
75'sx10
90'sx10
105'sx10- Easy

Flat BB Bench (Feet up)-10,10,10,10

135x10
225x10
275x10
315x10- Tell you what, for my feet being up, this felt really good. Seems like the time I took off has already been erased.

Smith Machine Band Work off 3 boards(counter weights unhooked)

Purple Bands doubledx5 paused reps-easy
Purple Bands doubledx5
Purple Bands and Red Bands doubledx5 The focus on that was pause on the board and explode to lock out, working on that strength at the top.

Great Work Out!!!!!!!!

Coke
11-05-2009, 05:50 AM
Covered a lot of ground with the recent efforts and doing very well bro.

Speedy Gonzalez
11-06-2009, 05:15 PM
Covered a lot of ground with the recent efforts and doing very well bro.
Thanks a million CoCoa!!!!

Speedy Gonzalez
11-06-2009, 05:15 PM
Back

Machine Low Rows

180x12
220x12
250(Stack)x12
250(Stack)x12

Close Grip Pullups

100lbs. assistancex10
60lbs.x10
40lbs.x10
BWx6 PR

Bent over DB rows 20,20,20,20 (each arm)

80'sx20
90'sx20
100'sx20
100'sx20 (heaviest in the gym I was at) it'll have to do

Back extensions

4 sets of 12 with a 25lb. kettlebell

Done!!!!

Speedy Gonzalez
11-10-2009, 06:49 PM
Missed legs last night with my team due to tropical storm Ida hitting near my home, I wasn't as bad as they thought it would be but I didn't want to chance being on the road. I'll catch legs Thursday.

Upperbody

Good warm up's and stretching before

Flat BB Bench 10,10,10,10,5

135x10
225x10
275x10
315x10
315x10
335x5- Felt good

We had flat DB's on the program for today. 8,8,8,8,5 but the 100lb. DB's are the heaviest I have tue-fri, so to prevent wasting my time I went to a Flat Press machine that had a similar movement and hand placement but could provide much more tension.

150x8
220x8
280x8
325(stack)x8
325(stack)x5- Felt good!!

Dips 10,10,10,10

BWx10
Add 35lb. DB'sx10 Out of time, still felt very productive!!!

Coke
11-10-2009, 08:56 PM
Way to be stepping to it, great upper body training guy.

Speedy Gonzalez
11-14-2009, 12:44 PM
Way to be stepping to it, great upper body training guy.
Much appreciated!!!

Speedy Gonzalez
11-14-2009, 12:44 PM
Week full of drama, had to skip some sessions,!!!UUgghh that pisses me off!!!!

Back on it

Warm up flat DB's

4 sets of 12

Flat BB bench 20,20,20,10,10,5,5
135x20
225x20
245x20
315x10
315x10- Getting smoked to say the least
315x5
335x3- to failure, someone has replaced my pec with hamburger meat- Torched!!!!

OUTSIDE-

Drag weighted sled 240lbs. on sled

40 yardsx2

Push weighted sled 60lb. sled 90lbs. added

40 yardsx2

DONE!!!!!!!!! Chest and legs are screaming for mercy.

Speedy Gonzalez
11-18-2009, 05:37 PM
I swear I will gert a leg day in next monday<LMAO. My life get's so Chaotic sometimes.


Warmed up with some resistance bands and machine presses

Flat BB 10,10,10,10-

225x10
275x10
315x10
315x10- Felt good just wanted to get the reps in

Steep incline DB's 10,10,10,10-

80'sx10
90'x100
100'sx10
100'sx10 Easy I hate only having 100's during the week

Machine presses 10,10,10,10-

200x10
255x10
295x10
325(stack)x10

BOSU ball sit up's

4 sets of 20

Diamond push ups-

3 sets of 15 hold flexed at the top

Done!!!!!! Friday is back and light legs, heavy legs Monday

Speedy Gonzalez
11-25-2009, 01:42 PM
Sorry boyz I have some back logging to go over.

11.19.09

Back,light legs

Close Grip pullup's

100lbs. assistedx10
70lbs. assistedx10
50lbs. assistedx10
BWx5
BWx5

Bent Over DB rows

80'sx10
90'sx10
100'sx10
100'sx20

Seated Machine Rows

160x10
190x10
220x10
250(stack)x10
Stackx10

Leg Extensions
4 sets of 10

Leg Press

4 sets of 10

Spin bike

15 mins light tension

It's been a minute since I have gotten legs in so all the weight was moderate.

Speedy Gonzalez
11-25-2009, 01:56 PM
Chest

Warm up's as usual with good stretching 10,10,10,10,5,1,1

135x10
225x10
275x10
315x10
335x5
365x1- Not a max long pause rep
365x1- 3 sec pause on the chest and it went up nice and easy!!!! Felt great can't wait to max, there's is no telling ha ha Awesome

Flat BB Flat Bench w/ bands

135+Red bandx5
225+Red bandx5
225+Purple bandx5
275+purple bandx5

DB Flat

90'sx8
110'sx8
120'sx8
140'sx8

Great Workout!!!