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Speedy Gonzalez
02-10-2010, 02:03 PM
I had a log on here that was dropped off due to inactivity. I am a competetion Bench Presser who trains with a Powerlifting Team headed up by Jesse Kellum and under the wing of many other team members including Eric "Big Eze" Downey and many others, so need less to say I have a good support structure behind me. I will not call myself a Powerlifter till I train in all three lifts on a regular basis, and this log will contain the full spectrum of training.

I got a little burnt out with everything for a little while there. I was training to keep my strength up but not 100% like I should. It was the two year anniversary of my daughters birth and death, the holidays, etc. Everyone's got excuses and side stories they deal with but I made it through, found my determination again, and overcame. Ii'mm BBAACCKK

Speedy Gonzalez
02-10-2010, 02:09 PM
Upper Body-

Flat Bench-

135x10
135x10
225x10
225x5
275x5
315x5- Nice and easy gettin back in the groove

DB Curls (both arms at once)-
30'sx10
40'sx10
50'sx10
55'sx10-Very strict no swaying or swinging

DB Overhead Tricep Extensions-

60'sx10
80'sx10
85'sx10
100'sx10- Heaviest I have access to during the week

Weighted Dips-

45lb platex10
45+25lb plate'sx10
45+35lb plate'sx10- These were done slow with lock out at full extension.

Feels good to be back in the saddle

StLRPh
02-10-2010, 02:32 PM
Great job getting back at it. Looking forward to seeing more of your log

Speedy Gonzalez
02-10-2010, 05:10 PM
Great job getting back at it. Looking forward to seeing more of your log

Thanks St, Much more to come!!!

Speedy Gonzalez
02-13-2010, 03:37 PM
Very Similar Workout, didn't get in for my other sessions this week( legs, back). Blah blah blah.

Upper Body

DB Curls-

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

DB Flat bench- 15,15,15,15,10

70'sx20 Warm ups
80'sx20 Warm ups

100'sx15
110'sx15
120'sx15
120'sx15
150'sx7- Crapped out at 7

Dips-

4 sets of 20 @BW

Incline Push up's (Feet up on bench)
4 sets of 25

Speedy Gonzalez
02-15-2010, 07:25 PM
Back and Shoulders

Standing straight arm push downs-

60x10
80x10
90x10
100x10

Lat Pull downs-

140x10
190x10
240x10
250(stack)x10


Standing Military DB press-

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

Standing Vbar Rows-

130x10
150x10
170x10
180x10

Military BB press (Smith Machine counter weights blocked)

135x10
195x10
225x10
245x8
265x8- Short and sweet with key area's hit!!

Speedy Gonzalez
02-24-2010, 03:06 PM
Delayed Entry from 2.19.10

Little of everything

Good warm up and stretch on the biceps with curls and pulls

DB Hammer Curls (reps are per arm)

30'sx10
40'sx10
55'sx10
70'sx8
80'sx8

Rope machine curls

60x10
85x10
125x10
150x10 (stack)

Leg Extensions

80x20
140x10
180x10
220x10
250x10 (stack)


Back Extensions

BWx12
holding 25lb. platex10
holding 35lb. platex10
holding 45lb. platex10

BOSU Ball Crunches

4 sets of 20


Ok this was kind of all over the place because I was on a in between day where I missed legs in the week and I had Heavy chest the next day so I wanted to get a good session in with a little of everything that would not hurt me on bench the next day. I always figure something is better than nothing on an in between day in a week you may have missed a workout or two.

Speedy Gonzalez
02-24-2010, 03:31 PM
Alright I missed my big Saturday training session with my PL team on 2.20.10. Set my alarm clock for 8:15 P.M. instead of A.M. Brilliant!!! Then had some type of stomach bug over the past few day, blah blah. Enough excuses, back on track with another little combo session to hit some area's I missed oversleeping and being ill. But here's the trick, I had 45 mins. Let's go!!!!

Sitting Bench Press Machine-

80x20
140x12
180x10
230x10
250x10(Stack)

Super Close Grip Free weight BB

135x10
185x10
225x10
225x10
225x10- way more in the tank felt easy!!!

BOSU Ball crunch's

4 sets of 20

Leg Extensions and Leg Curls

4 sets of 10 (each) with moderate weight

And time!!! 45 mins, baby

With a tight time restraint I think i did well, fell good and pumped after!!

Speedy Gonzalez
03-04-2010, 01:14 PM
Late Entry-

Quick Chest Workout

Flat BB Bench 10,10,10,5,3-

135x10
225x10
275x10
315x5
365x3- Nice and easy

BW Dips-

4 sets of 25

DB fly's

4 sets of 10

Speedy Gonzalez
03-04-2010, 01:37 PM
Late Entry

Back and legs

Chest Supported Rows

1 45lb. platex10
2 45'sx10
3 45'sx10
3 45'sx20
4 45'sx10
4 45's+35x10

Not sure how to explain what our coach made us do here. Here it goes, We have long gymnast parallel bars in our gym. We hung from that up side down with our legs hung over the bars and pulled our BW up to the bar.

4 sets of 20 don't knock it till you try it right after some heavy rows, the first few reps felt like nothing like a waste of time. Reps 8 on up felt like my forearms and biceps were internally bleeding, very taxing.

Lat Pull Downs-

180x10
220x10
220x10
190x10- Normally go heavier here, arms were smoked.

Smith Machine Squats (counter weights un-hooked)

4 sets of 10

First squat session in WAY WAY too long. Very Moderate weight and it just about killed me. Yes I hate squatting, i'm that guy, BUT I am trying to right my wrong here and stick with it. Doing squats every week from here on out!!

Speedy Gonzalez
03-04-2010, 01:52 PM
Light Chest

Flat BB Bench

135x10
135x10
225x10
275x10
315x10 Felt really good

Sitting Bench Press Machine (Placed the seat up high to focus on the bottom of the pec)

160x10
220x10
250x10
250x10(Stack)

Incline Smith Machine

135x10
185x10
225x10
275x10

BOSU ball crunches

4 sets of 20

Speedy Gonzalez
03-06-2010, 05:15 PM
Bench

Flat DB Bench- 20,20,10,10,5,5

80'sx20
105'sx20
125'sx10
130'sx10
150'sx3-Got out of my groove
150'sx5- Got it!!!!!

Flat BB Bench-

225x10
315x8

Had to leave ran short on time, the DB work was excellent and pivotal. I was still kind of tight from the previous chest session so this was perfect.


Monday is back and legs!!!!

Mark!
03-06-2010, 07:18 PM
I'm no where near the lifts that you're at, but I used to absolutely hate squatting too. I forced myself to at least do it in the smith machine when no one was around it until I got comfortable with it. It took a while but I finally got better. I still think my form sucks, but I'm getting all that checked out Tuesday, ha. Anyway, nice to see you around, looking impressive bro.

Beast Genetics
03-12-2010, 06:25 PM
I'm no where near the lifts that you're at, but I used to absolutely hate squatting too. I forced myself to at least do it in the smith machine when no one was around it until I got comfortable with it. It took a while but I finally got better. I still think my form sucks, but I'm getting all that checked out Tuesday, ha. Anyway, nice to see you around, looking impressive bro.

Ha, Thanks Mark. I know i'm not alone man!

Beast Genetics
03-12-2010, 06:26 PM
Got some serious back logging to do.

Back and Squats

DB High pulls-

60'sx10
70'sx10
75'sx10
75'sx10

DB Shrugs 4 sets of 20-

80'sx20
100'sx20
125'sx10
135'sx20- Should have gone heavier

Lat Pull downs-

180x10
210x10
230x10
230x10

DB Rows-

80'sx10
100'sx10
120'sx10
130'sx10

Squats-

4 sets of 10 Moderate weight, legs are still very out of shape.

Beast Genetics
03-12-2010, 06:42 PM
High Back work. I normally have another chest day in here before my heavy day's on Saturday but it just wasn't in the cards this week!!

Sitting Machine Rows(hit high on chest to focus on upperback)-

180x10
210x10
230x10
250x10 (Stack)


Sitting Machine Rows(Hit lower chest to target the lats)

210x10
230x10
250x10
250x10

Face pulls

60x10
70x10
95x10
95x10

Beast Genetics
03-12-2010, 07:02 PM
Just some quick leg work, tryin to get two days a week with some legs in it till I get back up to speed!!

Leg Press's

6 sets of 10

Leg extensions

6 sets of 10

Went heavy so I felt it believe me, short and sweet. Only had 45 mins. before work so I had to make do!!

Speedy Gonzalez
03-18-2010, 03:26 PM
Bench

Flat DB bench-

70'sx10
90'sx10
120'sx10
130'sx10

Flat BB Bench- 6 10's,8,5,3,1

135x10
185x10
225x10
225x10
225x10
275x10
315x8
345x5
365x3
405x1- Back in the full swing, felt good went up easily!!!!!

Speedy Gonzalez
03-18-2010, 03:29 PM
Missed leg day this week!!! Yeah yeah yeah, I know!!! Very hectic week. I give myself enough grief for missing sessions believe me!!!!

Speedy Gonzalez
03-18-2010, 03:42 PM
UpperBody

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

225x10
275x10
295x8
315x8
335x5
345x5
365x3
385x3- Getting Easier, Love it!!!!

Weighted Dips

4sets of 20 with a 45lb. plate on my lap

Rope Tri pull downs-

4 sets of 20

Missed back and shoulders on my normal day so I will make it up tomorrow with a good "little of everything" workout...

StLRPh
03-18-2010, 06:57 PM
Bench seems to be coming along nicely

Speedy Gonzalez
03-24-2010, 05:00 PM
Bench seems to be coming along nicely

Yes indeed. I was the strongest i'd ever been a few months back and kind of fell off the wagon just long enough to lose my PR 425lb. raw bench. So i'm clawing back to that surley but surely. Wanna be at 500 raw by this time next year, or at least close to it,lol. I don't think it's unrealistic with me being @290lb. BW I just can't fall off my track again!! Thanks!!!

Speedy Gonzalez
03-24-2010, 05:01 PM
Hey boyz and girlz!! on 3.19.10 I did some back and leg work just moderate standard routine nothing worth back logging to report.

Close grip and shoulder work 5x5 work

Overhead tricep extensions

5 sets of 5

Tripcep push down extensions with lat bar

5 sets of 5

Close Grip Bench 5,5,5,5,5

225x5
275x5
315x5
355x5
355x5- Considering this was close grip I was impressed with myself here. Feeling good and getting stronger!!

DB Seated Military Press

70'sx10
80'sx10
90'sx10
100'sx10- Wish I had heavier DB's during the week, got good work from them but I would have gone heavier for the last set!! Can't complain still felt like I put in good work on them..

Speedy Gonzalez
03-24-2010, 05:08 PM
P.S Missed leg day with my Team again this past Monday, I know, I know. Disgusting, I have to make it up some how. But it was to make 100.00 dollars on a side job that took 2 hours so sometimes!! You gotta do what you gotta do!!

Speedy Gonzalez
03-25-2010, 07:45 PM
Back and Abs

Pull ups-

90lbs. assisted@290BWx10
75lbs. assistedx10
50lbs. assistedx10
35lbs. assistedx10- PR for me felt good. Gonna see how many I can do with no weighted assistance next week!!!

Straight arm machine Lat pushdowns-

50x12
70x12
80x12
95x12 (Stack)

Face Pulls-

50x10
80x10
95x10 (Stack)
95x10

Close grip v-bar pulldowns-

140x12
180x12
250x12 (stack)
250x12 Out growing this gym is very stressful for me. I train at this gym during the week because it's on site at my work. The membership I have at the gym where my team and I train on Sat's is way out of my way from work. But it looks like I will have to do what it takes to progress further!!

BOSU Ball crunches

4 sets of 20

Weighted AB rope crunches

4 sets of 20

Beast Genetics
04-03-2010, 05:14 PM
Whoa, hectic week guys sorry I haven't been on to update. Through out the week I was doing my normal training sessions. Back, (some)legs, shoulders, chest, etc.... Nothing worth back loggging just tried to do what I could with my Schedule.

Today marks the day of preparation for the Biggest Bench on The River in New Roads,LA in May.. No half steppin, no BS, no excuses!!!

Warm up with some DB curls just to get blood flow in the arms!!

Flat BB Bench

135x20
135x10
225x10
225x5
315x5
315x3
365x3

Equipped with a 2 ply Super Katana

500x3 off 2 boards
550x3 off 2 boards
550x1 off 1 board- Way too easy!!!Lol, damn that felt good. Shot up like a rocket, I should have no troble cracking into the 600's. I just have to stay the course and keep my head straight, Money!!!!!!

Beast Genetics
04-10-2010, 01:45 PM
Hey guys, much of the same during this past week, nothing worth back logging at this point.

Heavy Shirt work ramping up tp the meet.

Raw warm up's Flat BB bench

135x10
225x10
315x6

Shirt up equipped with 2 ply Super Katana

500x3 to a two board
550x2 to a one board- Easy
595* Six plates on each side for a BIG PRx1 off one board- GOT IT!!!!!!!!!!!!!
595*x1 off half board- GOT IT!!!!!
605x0 off half board- Failed
This was my last lift and I hate leaving the gym on a sour note so I loaded back up and tried again
605x1- GOT IT BABY!!!!!!!!!!! WWHHEEWW