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UFpower198
02-23-2009, 06:35 PM
Dead off 2 foam blocks
135x10 225x5
225+46#chainsx3
275+92#Cx1 315+96#Cx1 365+96#Cx1 405+96#Cx1 425+96#x1 455+96#Cx1 475+96#Cx1

Seated GM/Squat(performed by squating to box then doing the seated GM then squating the weight up)

135x5 185x3 225x1 245x1 275x1

Hypers
25x10 45x10x2

Squatting Band Pullthrough
ABx10x3

Standing Band Curlovers
ABx15x3 ABx20

gatorman2k6
02-23-2009, 08:30 PM
Strong stuff in here! Can't wait to see more workouts. Fellow Gators fan?

-Rob

UFpower198
02-23-2009, 09:10 PM
Strong stuff in here! Can't wait to see more workouts. Fellow Gators fan?

-Rob

thanks man i am hoping to put up some big numbers at usapl nationals...i am currently a junior at UF

UFpower198
02-23-2009, 09:11 PM
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sorry its on its side my video editing software isn't working

NJPWRLFTR
02-23-2009, 09:37 PM
Nice!!

gatorman2k6
02-23-2009, 10:52 PM
thanks man i am hoping to put up some big numbers at usapl nationals...i am currently a junior at UF

That's awesome...always good to meet some fellow gator fans. I'm a junior at NC State, but Florida has always been my dream school, it was the one school I didn't get into. Sucks to be out of state from what all my Florida relatives say. I guess they really prefer in state students. I plan on going to law school and I'll be applying to Florida's for sure. Still follow their sports more than I do here.

UFpower198
02-24-2009, 01:12 AM
That's awesome...always good to meet some fellow gator fans. I'm a junior at NC State, but Florida has always been my dream school, it was the one school I didn't get into. Sucks to be out of state from what all my Florida relatives say. I guess they really prefer in state students. I plan on going to law school and I'll be applying to Florida's for sure. Still follow their sports more than I do here.

ya i have only talked to one kid who was out of state. sorry to hear you didn't get in man but hopefully law school will be a different story

UFpower198
02-24-2009, 01:13 AM
Nice!!

thx bro

UFpower198
02-24-2009, 08:48 PM
Restoration work out

Lat pulldown-
WG 100x15x3 CG 100x15x3

Shoulder Rotation
internal/external
5x15x3 sets

Leg Curl
50x50 repsx2 50x40 reps

Rev Hyper
BWx20x3

UFpower198
02-26-2009, 01:49 AM
CG Bench(pinky around 2 inches in from the rings) off 6in foam roll
45x15x2 135x10 225x5
add foam roll
275x3 315x3 335x3 365x3 385x3
add shirt(pinky finger on ring)
495x3 545x1 585x1
add rev blue band choked off top pin(~6 feet off ground)
675x1 725xM slightly missed lock out on right arm
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Raw lockouts
225x3 315x3 405x3 done- pretty burned out by this point

gatorman2k6
02-26-2009, 01:37 PM
Nice work man! Is this the campus gym? I've never seen anything like this in my school's gym. I saw bands being used once but they were using them in the smith machine. Keep up the strong work!

BTW, what type of routine do you follow?

-Rob

UFpower198
02-26-2009, 07:16 PM
Nice work man! Is this the campus gym? I've never seen anything like this in my school's gym. I saw bands being used once but they were using them in the smith machine. Keep up the strong work!

BTW, what type of routine do you follow?

-Rob

thanks man...ya thats at the main uf gym but i really dont like working out there. i alternate between sheiko(high volume) and westside(high intensity). usually i use westside most of the year with sheiko spread out sparatically and i use sheiko to peak.

UFpower198
02-26-2009, 07:26 PM
Accesory Day

Pullups
BWx10x3

Chest Supported Row
45x10 90x10 115x5 135x5 160x5

Fry Press
25x25x3

Rope Facepulls
70x10 90x10 110x10

H-roll
15x10x3

Side Raise
20x15x3

Grip Circuit
x3

Shoulder Prehab
10x10x3

gatorman2k6
02-26-2009, 10:56 PM
thanks man...ya thats at the main uf gym but i really dont like working out there. i alternate between sheiko(high volume) and westside(high intensity). usually i use westside most of the year with sheiko spread out sparatically and i use sheiko to peak.

I realized after I asked that it said westside in the title. Thanks for filling me in though and check out my log if to give me any tips you can think of. I'm not moving as much weight as you, but I'm progressing so I'm happy.

UFpower198
02-26-2009, 11:46 PM
I realized after I asked that it said westside in the title. Thanks for filling me in though and check out my log if to give me any tips you can think of. I'm not moving as much weight as you, but I'm progressing so I'm happy.

progress is the key to success im going to follow westside for 6 more weeks then im going to start up a sheiko split for 9 weeks

UFpower198
02-28-2009, 12:06 AM
D/E Lower

Speed Squat
225+LBx2 275+LBx2x2 295+LBx2x6

Speed Pulls
275x1x8

Sumo SLDL
135x10 225x5 225+LBx5x2(with band stretched under feet at then pulled over neck)

Hypers
Doubled ABx10x3

GHR
BWx20x3

Lunges
Lead leg on box BWx15x3

UFpower198
03-04-2009, 08:51 PM
M/E Lower

Raw Low Box Squat
225x5 275x3 315x3 365x1 405x1 455x1 495x1
add rev light bands
585x1 635x1 655x1

Deficiet pulls(conventional)
135x5 225x3 275x1 315x1 365x1-easy

SL Pullthrough
ABx12x3

Standing Band Curlovers
ABx20x3
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