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cyclone
10-25-2002, 08:20 AM
I'm going to see if I can keep up a journal, maybe this will help keep me motivated.

I've taken the whole week off as far as weights are concerned. I figured since I wasn't lifting I would do cardio all week, you know, maybe get my fat ass in a little better shape. Well after a week I'm still a fat ass but I'm a fat ass with stamina now.

Monday I'll be diving into HST. After 20 years of lifting heavy and low, I figure the 15's alone will go a long way toward recouping my joints, so what the hell, I'll give it a shot.

I won't be posting a whole lot of my diet. I don't keep up with it much, I just try to eat clean and stick with my pre and post w/o meals. Besides that, I'm not trying to look like Mr. O, I just want to be strong and healthy.

later..

Relentless
10-25-2002, 08:52 AM
good luck mate!

I found keeping a journal here to be very helpful in terms of maintaining focus and dedication

eclips1
10-25-2002, 09:41 AM
Originally posted by Callahan
I found keeping a journal here to be very helpful in terms of maintaining focus and dedication

Definatley!!!

cyclone
10-30-2002, 08:40 AM
Here's the entry for 10-28-02.....late since the board was down.....props to everyone working on the switch over, 1 day downtime for a major change is damn(b) good.


O.K here's the skinny......like I said before, not much about my diet, however, I have decided to do alot of cardio and up my protein intake during this crack at HST, and as long as I don't start wearing down, I will keep the cardio high (I'm doing a secret experiment.....BWHAHAHAHAHAHAHAHAH :evillaugh )

Here we go....

-Got up at 5:30 am, drove to the local HS track and run/walked 2 miles.


-WORKOUT (noon as usual) list shows REPS X WEIGHT, all are one set (excluding warm-ups). Also, I went extra light for this first workout just to get the feel for it.

Squats 15 X 225
Calf Raise 15 X 185
Leg Ext. 15 X 75
Leg Curl 15 X 50
SL Deadlift 15 X 135
Seated Calf 15 X 135
Inc. BB Press 15 X 155
Dec. BB Press 15 X 155
W/G Pulldown 15 X 130
1 Arm Row 15 X 70
Seated DB Press 15 X 50's
Lateral Raise 15 X 10's (inclined w/5 sec. hold)
Incline Curl 15 X 35's
Tricep Ext. 15 X 80
DB Shrugs 15 X 85's
Nautilus Crunch 2 X 15 X 85

WO notes: I definetly need these 2 weeks of 15's, years of low reps have killed my muscle endurance not to mention my connective tissue.......lactic acid became my shadow today.

cyclone
10-30-2002, 08:47 AM
Tue. 10-29-02

Cardio only - Run/Walked 2.25 miles on treadmill.

cyclone
10-30-2002, 04:39 PM
10-30-02

Missed my cardio this morning......long night.

-WORKOUT (noon as usual) list shows REPS X WEIGHT, all are one set (excluding warm-ups).

Squats 15 X 235
Calf Raise 15 X 195
Leg Ext. 15 X 85
Leg Curl 15 X 60
SL Deadlift 15 X 145
Seated Calf 15 X 145
Inc. BB Press 15 X 165
Dec. BB Press 15 X 165
W/G Pulldown 15 X 135
1 Arm Row 15 X 75
Seated DB Press 15 X 55's
Lateral Raise 15 X 15's (inclined w/5 sec. hold)
Incline Curl 12 X 40's (DAMMIT!!)
Tricep Ext. 15 X 85
DB Shrugs 15 X 90's
Nautilus Crunch 2 X 15 X 90

Everything went well except the curls. Its going to be hard to jump 5 lbs. per W/O on some DB exercises.

cyclone
11-01-2002, 01:56 PM
11-01-02

First and foremost I have to get back to regular cardio, I've missed 3 sessions this week.

Also, I forgot to take my measurements before starting this, so I'll take them this week-end and post them Mon.

Went back to my previous posts and added my ab work (forgot all about it for some reason. Could be because I HATE AB WORK !)

On to today's workout....

Squats 15 X 245
Calf Raise 15 X 205
Leg Ext. 15 X 95
Leg Curl 15 X 70
SL Deadlift 15 X 155
Seated Calf 15 X 155
Inc. BB Press 15 X 170
Dec. BB Press 15 X 170
W/G Pulldown 15 X 140
1 Arm Row 15 X 80
Seated DB Press 15 X 60's
Lateral Raise 15 X 20's (inclined w/1 sec. hold)
Incline Curl 15 X 40's (YEA BABY!!)
Tricep Ext. 15 X 90
DB Shrugs 15 X 95's
Nautilus Crunch 2 X 15 X 95

Great workout today.

cyclone
11-04-2002, 08:31 AM
Mon. 11-4-02

OK....its Monday.....here are my pitiful measurements.

Weight = 230
waist = 39" around the navel and handles (damn I'm fat !!)
both upper arms = 16-5/8"
both forearms = 12-7/8"
both thighs = 25-7/8"
both calves = 16-1/8"
chest = 46"
shoulder girth = 55"

Conclusion: I'm a fat ass, but I'm a symmetrical fat ass.

I will be back later after workout.

cyclone
11-04-2002, 02:00 PM
Mon. 11-4-02

Squats 15 X 255
Calf Raise 15 X 215
Leg Ext. 15 X 105
Leg Curl 15 X 80
SL Deadlift 15 X 165
Seated Calf 15 X 165
Inc. BB Press 15 X 175
Dec. BB Press 15 X 175
W/G Pulldown 15 X 145
1 Arm Row 15 X 85
Seated DB Press 15 X 65's
Lateral Raise 15 X 25's (1 sec. hold)
Incline Curl 15 X 45's (Very tough!)
Tricep Ext. 15 X 95
DB Shrugs 15 X 100's
Nautilus Crunch 2 X 15 X 100

Another good workout.......I'm starting to like this.

cyclone
11-05-2002, 09:09 AM
Mon. 11-4-02 PM

Cardio - Treadmill Run/Walk 3 miles (36 mins.)


Tue. 11-5-02 (Election Day)

Nice morning today, it finally stopped raining (its only been raining off and on for 3 weeks). After dropping my son off at school, I went for a drive in the country since my polling place is out in the middle of nowhere. I wonder how many people on WBB get greeted at the polls by volunteers that just got finished feeding the cows and chickens? OK....back to reality.

Cardio day - treadmill 3 miles walking (~45 mins.)

cyclone
11-06-2002, 01:52 PM
Wed. 11-6-02

Squats 15 X 265
Calf Raise 15 X 225
Leg Ext. 15 X 115
Leg Curl 11 X 90 (drop back to 80 next w.o. ...damn weak ass hams.. )
SL Deadlift 15 X 175
Seated Calf 15 X 175
Inc. BB Press 15 X 180
Dec. BB Press 15 X 180
W/G Pulldown 15 X 150
1 Arm Row 15 X 90 (relatively easy)
Seated DB Press 15 X 70's
Lateral Raise 12 X 30's (dammit!! I hate having to jump 5 lbs. per w.o.)
Incline Curl 15 X 50's (Had to rest/pause to get 15....looks like Chris is in no danger. I'll use this weight again Fri.)
Tricep Ext. 15 X 100
DB Shrugs 15 X 105's
Nautilus Crunch 2 X 15 X 105


Today was tough. I think its because I stayed up too late watching the election results.

cyclone
11-07-2002, 01:18 PM
Thur. 11-7-02

I didn't get to do AM cardio because I was up half the night with my little girl and her high fever so I did it at lunch.

Treadmill - Run/Walk 4 miles. (48 mins.)

jiacstrap
11-07-2002, 05:28 PM
good work cyclone, keep it up! It's hard sometimes when things go wrong like the fever. It's really hard to stay focused on weight lifting and your diet with all that, I hope she drops the fever. Good luck

cyclone
11-08-2002, 08:35 AM
Originally posted by jiacstrap
good work cyclone, keep it up! It's hard sometimes when things go wrong like the fever. It's really hard to stay focused on weight lifting and your diet with all that, I hope she drops the fever. Good luck

Thanks for the support and concern. The fever is gone.....seems there is a virus going around here.

cyclone
11-08-2002, 01:31 PM
Fri. 11-8-02

Squats 15 X 275
Calf Raise 15 X 235
Leg Ext. 15 X 125
Leg Curl 15 X 80
SL Deadlift 15 X 185
Seated Calf 15 X 185
Inc. BB Press 15 X 185
Dec. BB Press 15 X 185
W/G Pulldown 15 X 155
1 Arm Row 15 X 95
Seated DB Press 12 X 75's (dammit)
Lateral Raise 14 X 30's (double dammit!!)
Incline Curl 15 X 50's
Tricep Ext. 15 X 105 (too light)
DB Shrugs 15 X 110's
Nautilus Crunch 2 X 15 X 110

Treadmill - run/walk 2 miles

TGIF - I need some rest.

cyclone
11-11-2002, 01:21 PM
Mon. 11-11-02

First week of 10's......like it alot better than 15's.

Here's how it went...

Squats 10 X 285
Calf Raise 10 X 245
Leg Ext. 10 X 135
Leg Curl 10 X 85
SL Deadlift 10 X 195
Seated Calf 10 X 195
Inc. BB Press 10 X 195
Dec. BB Press 10 X 195
W/G Pulldown 10 X 140 (less weight to work on form)
1 Arm Row 10 X 95
Seated DB Press 10 X 75's
Lateral Raise 10 X 30's
Incline Curl 10 X 55's (had to rest/pause....will keep for next w.o.)
Tricep Ext. 10 X 125
DB Shrugs 10 X 110's
Nautilus Crunch 2 X 10 X 115

Treadmill - run/walk 1 mile

cyclone
11-13-2002, 03:50 PM
Wed. 11-13-02

Squats 10 X 295
Calf Raise 10 X 255
Leg Ext. 10 X 145
Leg Curl 9 X 90 (dammit)
SL Deadlift 10 X 205
Seated Calf 10 X 205
Inc. BB Press 10 X 205
Dec. BB Press 10 X 205
W/G Pulldown 10 X 145
1 Arm Row 10 X 100 (BOOYAA!)
Seated DB Press 10 X 80's
Lateral Raise 10 X 20's (lowered wt. because form was getting bad)
Incline Curl 10 X 55's
Tricep Ext. 10 X 135
DB Shrugs 10 X 115's
Nautilus Crunch 2 X 10 X 120

No cardio yesterday or today.....no time.

cyclone
11-15-2002, 01:27 PM
Fri. 11-15-02

Squats 10 X 315
Calf Raise 10 X 265
Leg Ext. 10 X 155
Leg Curl 10 X 90
SL Deadlift 10 X 215
Seated Calf 10 X 215
Inc. BB Press 10 X 215
Dec. BB Press 10 X 215
W/G Pulldown 10 X 150
1 Arm Row 10 X 105
Seated DB Press NONE X 85's (I will rant at the end)
Lateral Raise 10 X 25's
Incline Curl 6 X 60's (lookout Chris)
Tricep Ext. 10 X 145
DB Shrugs 10 X 120's (Have to go to BB next week, out of DB's)
Nautilus Crunch 2 X 10 X 125




RANT: ****ty training partner!
Not to make excuses, but part of the reason I missed doing my DB presses is because my training partner didn't show up. Normally this isn't a big deal but the weights aren't getting any lighter and I have basically been working out alone for 6 of the 9 HST workouts I've done so far. By the time I got to DB presses, which is really the last dangerous overhead movement of the workout (especially when the DB's are over 75 lbs.), I didn't have enough left to safely get them in position alone. It really pisses me off because he approached me about working out together so I'm done wasting my time on it. I think I'll redo the workout scheme so I can safely workout alone.....so **** him if he doesn't like it.

I'm done.

cyclone
11-15-2002, 02:32 PM
bump......Anyone else experience w.o. partner problems?

cyclone
11-18-2002, 01:45 PM
Mon. 11-18-02 2nd week of 10's

Squats 10 X 325 (was tough, will stay with this on Wed.)
Calf Raise 10 X 265
Leg Ext. 10 X 165
Leg Curl 8 X 95 (dammit)
SL Deadlift 10 X 225
Inc. BB Press 9 X 225
Dec. BB Press 10 X 225
W/G Pulldown 10 X 155
1 Arm Row 10 X 110
Seated DB Press 6 X 85's (Didn't make 10, but at least I had a spotter today)
Lateral Raise 10 X 25's
Incline Curl 8 X 60's (dammit, 2 more than last w.o. though)
Tricep Ext. 10 X 155
BB Shrugs 10 X 250
Nautilus Crunch 2 X 10 X 130

Won't be doing seated calf anymore......don't like em' and don't feel like I get any use from them so, they're gone. Still thinking about restructuring for non-partner training.

cyclone
12-13-2002, 02:11 PM
Not that anyone noticed, but this is my first entry in over 3 weeks. I didn't stop working out, but I have ceased the HST workout, I was definetly overtraining on it. I went back to the drawing board and have been experimenting with some things and trying to recall what has worked in the past for me. It seems that all of my best gains (and this is no surprise) were with basic lifts, and each body part once a week using the old LEGS-PUSH-PULL scheme. Kinda makes me feel like a dumba$$ for forgetting.
I believe I have come up with a workout that I can really make gains on provided that I eat enough calories to keep growing, which shouldn't be a problem since I have the appetite of a small herd of cattle.

I will be using this workout next week, then I am off work until January 2, 2003, and since I workout at a company gym, looks like I'll get 12 days of rest from the weights.....couldn't hurt I guess.

Here goes............



Monday - Legs
Front Squats 4 sets, using front squats because I can do them more comfortably than back squats, plus they seem to hit my quads better.
Leg Curl 3 sets, normally I would do RDL or SLDL also, but I'm doing rack deadlift on fridays, so I scrapped em'
Leg Extension 3 sets, why?......because I like em'
Calf Raise 3 sets, heavy

Tuesday - HIIT & Abs
HIIT starting with the 4 min. cycle
Incline Weighted Leg Raise 2 - 3 sets (because I like them)
Incline Weighted Sit-Ups 2 -3 sets (see above)
Side Bends 2 - 3 sets (see above)
Nautilus Crunch 2 - 3 sets (again, see above)
my abs seem to do better with weighted exercises and semi high volume

Wednesday - Chest, Delts, & Triceps
Bench Press 4 sets
Weighted Dips 3 sets
Seated BB Press 3 sets
Side Laterals 3 sets
Pressdowns 3 sets
Skulls or Close Grip Bench I haven't decided which one I prefer yet, anyway...3 sets

Thursday - HIIT & Neck
HIIT
Neck Curl - Front 3 sets
Neck Curl - Back 3 sets
Neck Curl - Side 3 sets ea. side.
I'm doing neck work because for some reason the muscles in my neck seem to have gotten smaller, could be my age (I am older than most people on the board.....Chris and Paul included) I'm not sure why, but it is totally unacceptable, so I will do neck work.

Friday - Back, Biceps, & Forearms
Rack Deadlift 5 sets, I have decided to do my deadlifts from the lowest position in the power rack, from this position I have a better pull with less power focused on my quads and more power from my back, which, by the way, is what I want to achieve.
BB Shrugs 3 sets, since I'm already at the rack, knowhatImean?
BB Row 3 sets, Yates style because I can contract better this way.
Front Pulldown 3 sets, parallel grip, will switch to chins when I can pull the whole stack for reps (I hate chins).
BB Curl 3 sets
Seated Alternate Curl 3 sets
DB Reverse Wrist Curl 2 - 3 sets
DB Wrist Curl 2 - 3 sets, I'm doing forearm work because I personally think that a big upper arm looks pretty stupid without a big forearm attached to it. I've opted for DB's because I can get a better ROM with them.

In addition, I will probably throw in HIIT once on the week-end, and when I'm sitting on my a$$ watching the late news, I will do my stretching (light and controlled).

Merry Christmas and Happy New Year........may everybody get some for a present.

bradley
12-13-2002, 02:34 PM
Good luck with the new workout plan, or should I say oldie but a goodie?

cyclone
12-16-2002, 01:28 PM
thanks for the encouragement B.

Mon. 12-16-02

Front Squats 12 x 175, 8 x 215, 6 x 235, 3 x 255

Leg Curl 10 x 60, 8 x 70, 6 x 80

Leg Extension 10 x 85, 8 x 110, 6 x 135

Calf Raise 15 x 155, 12 x 205, 8 x 245

HIIT 4 mins. using 15 sec. intervals on a Nordic Track Elliptical trainer, which, believe it or not seems to be an excellent alternative to actually going outside and running.

Note: Pretty tough workout today, the company X-mas lunch was today, so I worked out 20 mins. after I ate a whole bunch of good food. I probably should have waited but missing my workout is not an option.

fuzz
12-16-2002, 01:55 PM
Good luck with the new plan - I just noticed your journal and was going to recommend cutting the volume way down on your HST, but I see you have stopped it already. Its easy to overtrain on HST with the 15 RMs, maybe give a try some other time with less sets?

Vegasbound03
12-16-2002, 02:05 PM
I hear you going back to the basics! Good luck with that. I started my journal today, So I'll be watching your progress as well, so try not to miss any more entries, cause we're gonna notice this time!!

bradley
12-16-2002, 02:11 PM
Originally posted by cyclone

Front Squats 12 x 175, 8 x 215, 6 x 235, 3 x 255


HIIT 4 mins. using 15 sec. intervals on a Nordic Track Elliptical trainer, which, believe it or not seems to be an excellent alternative to actually going outside and running.

I probably should have waited but missing my workout is not an option. [/B]

Do you find that front squats are a better alternative to back squats. I have knee trouble from an earlier surgery and I was thinking of maybe incorporating front squats due to being able to use lighter weight without giving up squats which I doubt I will do. Any opinions?

I also use the ellipticle trainer, and man if you crank that resistance up all the way it feels like you are running through waist high water.:) Keep up the hard work. Sounds like you are dedicated from the above quote.

cyclone
12-16-2002, 02:21 PM
I like front squats better. Its easier to stay upright and keep good form. I haven't really noticed if they're better on the knees or not.

cyclone
12-17-2002, 12:41 PM
Again....thanks for the encouragement everyone.

Tuesday 12-17-02

HIIT 4 min. same as Mon.

Incline Leg Raise 3 x 10 w/15 lbs.

Incline Sit-ups 3 x 10 w/35 lbs.

Side Bends 3 x 10 w/35 lbs.

Nautilus Crunch 3 x 10 w/110 lbs.

cyclone
12-18-2002, 01:20 PM
Damn my abs are sore today.....

Wed. 12-18-02

Bench Press 12 x 175, 8 x 205, 5 x 225, 3 x 245

Dips 10 x BW+15, 8 x BW+25, 6 x BW+35 (just getting back into these, they're hard to do since my bench press accident last year)

Seated BB Press 12 x 95, 8 x 115, 4 x 135

Side Laterals 12 x 10, 10 x 20, 8 x 30 (slow w/hold at top)

Pressdowns 10 x 120, 8 x 145, 6 x 170

Close Grip Bench 10 x 135, 8 x 155, 6 x 185 (I feel it in the tri's more if I do pressdowns first)

The following exercises were supposed to be done tomorrow 12-19-02, but I have to go meet my wife to look at some Xmas presents so I did em' today.


HIIT 8 mins. (combined today's and tomorrow's ..... probably won't make a diff.)

Neck Curl - Front 3 x 15 w/20 lbs.

Neck Curl - Back 3 x 15 w/20 lbs.

Neck Curl - Side 3 x 15 w/20 lbs. (ea. side)

cyclone
12-20-2002, 02:25 PM
Friday 12-20-02

Deadlift 15 x 155, 12 x 205, 8 x 245, 4 x 295, 2 x 335

BB Shrug 10 x 155, 8 x 205, 6 x 245

BB Row 8 x 115, 6 x 155, 6 x 205

Front Pulldown 10 x 120, 8 x 150, 6 x 180

BB Curl 10 x 65, 8 x 85, 6 x 105

Alternate DB Curl 10 x 30's, 8 x 40's, 6 x 50's

DB Rev. Wrist Curl 3 x 15 w/15 lbs.

DB Wrist Curl 3 x 15 w/20 lbs.

I'm going to be off of work and away from the gym for nearly 2 weeks (sucks....the gym part, not the work part). I have an old school idea about getting in at least a few workouts while I'm off, if I do I'll be sure to add them into the journal when I get back. I could drive in to work out since I have keys to the building, but its about 20 miles each way and the idea I have will be more fun anyway.

Merry Christmas and Happy New Year to everyone.........see you in a couple of weeks.

cyclone
01-13-2003, 10:29 AM
With the down time last week I got off of my journal game.....so last week's workouts won't be posted. As for the holidays, none of my wierd workouts materialised, too much traveling and visiting.

I did decide last week that I would go ATF on front squats since it seems that everyone with the best leg development here goes ATF on squats.....MAN!!...talk about an eye opener... I had to really cut the weight way back.....I mean embarrassingly waaaay back. So all of you ATF squatters now have my full respect. A 415 parallel is nothing compared to a 225 ATF.

I'll be back after my workout.

bradley
01-13-2003, 10:42 AM
Nice to see you back cyclone

cyclone
01-13-2003, 02:22 PM
thanks Bradley

Monday 1-13-03

Front Squats (ATF pause at bottom) 12 x 115, 8 x 135, 4 x 155, 2 x 185
went light on these to correct some form probs. , the pause at the bottom really made a difference also

Leg Curl 10 x 55, 8 x 75, 4 x 95, 20 x 25
was supposed to get 6 with 95, didn't happen.....added the light set for kicks

Leg Extension 10 x 80, 8 x 105, 6 x 130, 20 x 50
liked the light set so much on leg curl that I added it to extensions too

Calf Raise 15 x 145, 12 x 195, 8 x 235, 20 x 135
added light set again - I know pump means nothing, but I like it

HIIT 5 mins. - 15 sec. intervals

Good workout today.

cyclone
01-14-2003, 11:57 AM
Tuesday 1-14-03

HIIT 5 mins.

Incline Leg Raise 3 x 10 x 13 lbs.

Incline Sit-ups 3 x 10 x 45 lbs.

Side Bends 3 x 10 x 45 lbs.

Nautilus Crunch 3 x 10 x 110 lbs.

tired today......stayed up too late last night

bradley
01-14-2003, 04:23 PM
Man I bet that HIIT was kind of rough after leg day, especially with those ATF squats

cyclone
01-15-2003, 07:13 AM
Actually it really wasn't that bad.......my gluteus assimus is sore today though.

cyclone
01-16-2003, 01:41 PM
yesterday Wednesday 1-15-03

Bench Press 12 x 145, 8 x 165, 4 x 195, 2 x 235, 20 x 135

Dips 10 x BW+5, 8 x BW+15, 6 x BW+30, 10 x BW
getting a little better at these but I still hate em'

Seated DB Press 12 x 35, 8 x 55, 4 x 75

Lateral Raise 12 x 15, 10 x 20, 8 x 25

Pressdowns 10 x 110, 8 x 135, 6 x 160
will probably switch to something else soon, too easy to put the body into em'

Close Grip BP 8 x 135, 6 x 155, 4 x 185

HIIT 5 mins.

cyclone
01-17-2003, 12:58 PM
Friday 1-17-03

Deadlift 12 x 205, 8 x 245, 4 x 295, 2 x 335

BB Shrug 10 x 155, 8 x 205, 6 x 245, 20 x 135

BB Row 8 x 145, 6 x 165, 4 x 195, 15 x 135

Front Pulldown 12 x 115, 8 x 145, 4 x 175, 15 x 100

BB Curl 12 x 65, 8 x 85, 4 x 105, 15 x 55

Alternate Curl 12 x 25's, 8 x 35's, 4 x 45's, 20 x 20's

DB Rev. Wrist Curl 3 x 15 x 15 lbs.

DB Wrist Curl 3 x 15 x 25 lbs.

since I went to lunch with my wife yesterday instead of working out I also did the following today

Neck Curl - Front 3 x 10 x 30 lbs.
Neck Curl - Back 3 x 10 x 25 lbs.
Neck Curl - Side 3 x 10 x 15 lbs.

pretty good workout today

Tomorrow I get to go cut wood !! I love cutting wood !

cyclone
01-20-2003, 12:28 PM
Monday 1-20-03

Front Squats ATF 12 x 125, 8 x 145, 4 x 165, 2 x 195

Leg Curl 10 x 55, 8 x 75, 6 x 95, 20 x 25

Leg Extension 10 x 85, 8 x 110, 6 x 135, 20 x 55

Calf Raise 15 x 155, 12 x 205, 8 x 245, 20 x 155

HIIT 6 mins.

tough workout today........was a little stiff from cutting, loading, and stacking 2-1/2 pickup loads of firewood on Sat.

cyclone
01-23-2003, 08:38 AM
Tuesday 1-21-03

HIIT 6 mins.

Incline Leg Raise 3 x 10 x 15 lbs.

Incline Sit-Ups 3 x 10 x 50 lbs.

Side Bends 3 x 10 x 50 lbs.

Nautilus Crunch 3 x 10 x 120 lbs.

cyclone
01-23-2003, 08:46 AM
Wed. 1-22-03

Bench Press 12 x 155, 8 x 185, 4 x 205, 2 x 245, 20 x 145

Incline DB Press 12 x 50's, 8 x 70's, 4 x 90's, 15 x 40's

Dips 12 x BW+10, 8 x BW+20, 4 x BW+30, 10 x BW+0
still having a hard time on these since the accident..... I may switch to decline DB press

Seated DB Press 12 x 40's, 8 x 60's, 2 x 80's, 19 x 35's

Side Laterals 12 x 20's, 10 x 25's, 8 x 30's, 20 x 15's

Overhead DB Extension 10 x 50, 8 x 70, 6 x 90, 14 x 40

1 Arm Extension 10 x 10, 8 x 20, 6 x 30, 15 x 10

didn't have time for HIIT today.......still experimenting with triceps, haven't found a combo I like yet

cyclone
01-23-2003, 12:04 PM
Thursday 1-23-03

HIIT 7 mins.

Neck Curl - Front 3 x 10 x 35 lbs.

Neck Curl - Back 3 x 10 x 30 lbs.

Neck Curl - Side 3 x 10 x 20 lbs.

bradley
01-23-2003, 04:43 PM
What about skulls for the tri's or maybe close grip bench? You have got some good pressing strength, especially the incline bench and dumb. presses.

EdgarMex
01-23-2003, 05:18 PM
I used to do a couple of sets of skulls followed by two sets of heavy close grip bench press and that would be enought to fry them. For the last few workouts I kept the skulls and do some pushdowns and it does the trick well too.

cyclone
01-27-2003, 09:07 AM
Thanks for the advice guys.........


no workout Friday 1-24-03...I was SICK AS HELL !!!

I'm feeling pretty good today though.....will post my workout later

cyclone
01-27-2003, 12:52 PM
Monday 1-27-03

Front Squats ATF 12 x 135, 8 x 155, 4 x 185, 2 x 205, 15 x 115

Leg Curl 12 x 60, 8 x 80, 4 x 100, 20 x 60

Leg Ext. 12 x 90, 8 x 115, 4 x 140, 20 x 90

Calf Raise 15 x 165, 12 x 215, 8 x 255, 20 x 165

Seated Calf 20 x 90, 15 x 115, 10 x 140, 20 x 90

HIIT 7 mins.

Really good workout today.

cyclone
01-29-2003, 01:40 PM
Tuesday 1-28-03

Incline Leg Raise 3 x 10 x 15 lbs.

Incline Sit-ups 3 x 10 x 55 lbs.

Side Bends 3 x 10 x 55 lbs.

Nautilus Crunch 3 x 10 x 130 lbs.

HIIT 7 mins.

cyclone
01-29-2003, 01:53 PM
Wed. 1-29-03

Bench Press 12 x 165, 8 x 195, 4 x 215, 2 x 255, 15 x 155

Incline DB Press 12 x 40's, 8 x 60's, 4 x 80's, 20 x 30's
slow, continious tension with the 30's

Decline BB Press 12 x 135, 8 x 185, 2 x 225

Seated DB Press wasn't gonna happen today after all that other pressing so I did all iso on delts

Bent Laterals 12 x 15's, 10 x 20's, 8 x 25's, 20 x 10's

Front DB Raise (palms facing in) 12 x 15's, 10 x 20's, 8 x 25's, 20 x 10's

Side Laterals 12 x 20's, 10 x 25's, 8 x 30's, 18 x 15's

Decided to really drop the weight for tri's because my form was getting sloppy, I think its because they are pretty worn out by the time I get to them.

Skulls 12 x 45, 8 x 65, 4 x 95, 20 x 45

Pressdowns 12 x 40, 10 x 50, 8 x 60, 10 x 30
The weight looks extra light on these because of the machine I used today, alot different from the one I usually use

One Arm DB Extension 10 x 15, 8 x 20, 6 x 25, 20 x 10

Sorta went crazy today, I was 20 mins. late getting back to work....it was like I couldn't stop....freaky.

cyclone
02-03-2003, 01:33 PM
here's what I did Thur. 1-30-03

Deadlift 12 x 225, 8 x 275, 4 x 315, 2 x 365

BB Shrugs 10 x 165, 8 x 215, 6 x 255, 10 x 145

BB Row 8 x 155, 6 x 175, 4 x 205, 16 x 135

Front Pulldown 12 x 130, 8 x 160, 4 x 190, 20 x 100

BB Curl 12 x 70, 8 x 90, 4 x 110, 20 x 55

Incline Hammer Curl 12 x 20's, 8 x 30's, 4 x 40's, 20 x 15's

Alternate DB Curl 12 x 30's, 8 x 40's, 4 x 50's, 20 x 20's

Rev. DB Wrist Curl 3 x 10 x 20 lbs.

DB Wrist Curl 3 x 10 x 30 lbs.

cyclone
02-03-2003, 01:38 PM
and today Monday 2-3-03

ATF Front Squats 12 x 145, 8 x 165, 4 x 195, 2 x 215, 20 x 115

Leg Curl 12 x 65, 8 x 85, 4 x 105, 20 x 55

Leg Extension 12 x 100, 8 x 125, 4 x 150, 20 x 100

Calf Raise 15 x 175, 12 x 225, 8 x 265, 20 x 175

Seated Calf 20 x 100, 15 x 125, 10 x 150, 20 x 100

very tired today, spent 9 hours working on the veggie garden yesterday.....planted 400 onions......back was very tight, making the squats very tough

bradley
02-03-2003, 04:38 PM
Do you think the high reps on the last set of each exercise are beneficial? Just noticed and sounds like an interesting approach.

9 hours working in the garden. That should take care of your cardio for a while.

cyclone
02-03-2003, 04:46 PM
I do the high reps as a burn out set.......really pumps the blood into em'

I know its not supposed to really be beneficial, but I love that pumped feeling.

bradley
02-03-2003, 04:53 PM
Originally posted by cyclone
I do the high reps as a burn out set.......really pumps the blood into em'

I know its not supposed to really be beneficial, but I love that pumped feeling.

Everone loves the pump to some degree whether they admit it or not.:D

cyclone
02-04-2003, 12:23 PM
Tuesday 2-4-03

HIIT Elliptical Machine 15 mins.

Treadmill Fast walk 15 mins.

And a bunch of various ab exercises

cyclone
02-05-2003, 03:48 PM
Wed. 2-5-03

Bench Press 12 x 170, 8 x 200, 4 x 230, 1.5 x 260, 20 x 155
Definitely need to work on my Bench Press, with my size and build I should be able to lift alot more than I do

Incline DB Press 12 x 45's, 8 x 65's, 4 x 85's, 20 x 35's

Decline BB Press 12 x 135, 8 x 155, 4 x 185, 20 x 115

Bent Laterals 12 x 15's, 10 x 20's, 8 x 25's, 20 x 10's (1 sec. hold)

Front Raise 12 x 20's, 10 x 25's, 8 x 30's, 10 x 15's

Side Laterals 12 x 25's, 10 x 30's, 8 x 35's, 20 x 20's

all the laterals were tough on the 3rd set so I will use the same weights next week

Skulls 12 x 50, 8 x 70, 4 x 100, 20 x 50

Pressdowns 10 x 50, 8 x 60, 6 x 70, 20 x 40

1 Arm Extension 10 x 20, 7 x 25, 4 x 30, 20 x 15

bradley
02-06-2003, 03:07 AM
Have you thought about performing an isolation movement for your chest and maybe fropping one of the pressing movements, or you could alternate flat and decline presses each week and add in some dumb. flyes or something like that. Might help get your bench up some.

cyclone
02-06-2003, 07:17 AM
Actually I've been thinking of doing some bottom position bench pressing in the rack since I am having trouble coming off of my chest when the weight gets heavy. If I can move the weight six inches off my chest then I can usually press it up.

cyclone
02-06-2003, 01:07 PM
Thur. 2-6-03

HIIT 15 mins. on Elliptical

Treadmill 15 mins. fast walking

Neck Curl - Front 3 x 10 x 40 lbs.

Neck Curl - Back 3 x 10 x 35 lbs.

Neck Curl - Side 3 x 10 x 25 lbs.

cyclone
02-10-2003, 08:28 AM
Friday 2-7-03

Deadlift 12 x 245, 8 x 295, 4 x 335, next set was supposed to be 2 x 385 but something in the back of my mind told me to stop just as I was beginning to really dig into it.

BB Shrug 10 x 175, 8 x 225, 6 x 265, 20 x 155

1 Arm DB Row 8 x 70, 6 x 80, 4 x 90, 20 x 50

Front PD 12 x 130, 8 x 160, 4 x 190, 15 x 115

BB Curl 12 x 75, 8 x 95, 4 x 115, 15 x 60

Incline Hammer Curl 12 x 25's, 8 x 35's, 4 x 45's, 20 x 20's

Alternate DB Curl 12 x 35's, 8 x 45's, 4 x 55's, 15 x 25's

Rev. DB Wrist Curl 3 x 10 x 20 lbs.

DB Wrist Curl 3 x 10 x 30 lbs.

Coke
02-10-2003, 09:02 AM
Do you have a training partner or thought of finding one?:cool:

cyclone
02-10-2003, 09:20 AM
I have one of those partners that never misses "Chest Day". Other that that theres about a 30% chance he won't show on any other day, which is good since I only really need a spotter on chest day anyway. He also spends too much time screwing around between sets, so I actually get a better workout when he doesn't show up.

cyclone
02-10-2003, 10:50 AM
Oh yea.......I forgot to mention that its time for a week off of training.

Alex.V
02-10-2003, 10:53 AM
Bah. Week off? pfft.


;)

cyclone
02-10-2003, 11:00 AM
I can't believe it !! My journal has been graced by the great Belial !!

Oh BTW......bite me

Alex.V
02-10-2003, 11:01 AM
lmao. I deserved that.

Why'd you abort the deads?

cyclone
02-10-2003, 11:04 AM
When I started to really pull into it something wasn't right so I stopped.....I wasn't hurt or anything like that, it was more like my brain said don't do it.....it was kinda wierd.

I will resume pretty much the same workout, deads included, next week.

Alex.V
02-10-2003, 11:06 AM
No, makes sense. Smart move. Just wondering what it was. :)

cyclone
02-10-2003, 11:12 AM
I am thinking of dropping the 12 rep set on my deads, I think that one set makes it more difficult to perform my last set of 2 reps.

whatta ya think?

Alex.V
02-10-2003, 11:12 AM
I'd think so. That's pretty high rep for deads, even the motion unweighted will get you breathing heavy. No real sense doing that many.. I'd drop it to 8 or so. If you were doing it last, it would be a different story, though. (as you do with other lifts)

cyclone
02-10-2003, 11:15 AM
Cool......believe it or not, your agreement makes me feel better about it.

thanks for the interest

cyclone
02-10-2003, 11:20 AM
Originally posted by Belial
.........(as you do with other lifts)

I'm probably going to drop some of those pump sets I've been doing. I'm thinking of only doing those on some of the isolation exercises because they are a real pain in the ass on most of the compound movements.

cyclone
02-13-2003, 09:26 AM
DAMMIT !!

Looks like I'll be getting an extra week off from training.

FACK !!

I've been picked for some stupid ass training at work next week, which entails me being there all day Mon. thru Thurs., including my only normally available workout time.

$HIT !!

Those BASTARDS !!! Why couldn't I have been born rich so I wouldn't have to work and be a slave to someone else's whims.

SUMMABITCH !!

What really pisses me off is that the training is total and complete bull$hit. It something that some corporate asswipe came up with thats supposed to make us all better at whatever we do. Only problem is, the twenty or so people I have talked to that have already done this all say its complete bull$hit.

FAAAAAAAAAAAAAAAAACK !!!!!!!!!!

o.k.................I'm done bitchin now.

bradley
02-13-2003, 04:37 PM
Man you will be ready to tear into those weights after the training session. Hopefully it won't be as bad as you think and maybe you can find some time to train.

cyclone
02-13-2003, 09:00 PM
I'm a little calmer now.

If I'm not stuck at this training too late in the day I will probably go to the gym once or twice. If the training ends at 6 pm or later then I won't go......there are kids to help with as well as horses and dogs that need feeding.

cyclone
02-17-2003, 12:53 PM
It turns out that my training class is going to be Tue. (tomorrow) through Friday from 8 am to 5 pm.......this is going to give me some time to workout.

Last week I spent alot of time surfing elite, westside barbell, and t-mag checking out the westside routine...........sorry.......can't help myself.......I GOTTA TRY IT !!

I've decided to try out the nine week beginner's routine, which, coincidentally, I started today.

My split will be as follows:
Monday - ME Squat/DL
Tuesday - ME Bench
Wednesday - Rest or Cardio
Thursday - DE Squat/DL
Friday - DE Bench
Saturday - Rest or Cardio
Sunday - Rest or Cardio

My percentage lifts will be based off of a 335 lb. squat and a 280 lb. bench press, using the no bands or chains percentages.

I will also add in exercises for Bi's, Calves, Grip, etc. as I see fit.

away we go.............

Mon. 2-17-03 (ME Squat/DL)

Good Mornings sets of 3 with the bar, 65, 95, 115, 135, 155, 185, 205........singles with 225, 235
I wanted to start out really light and build up since I don't normally do these. I think I started out too light and wore myself out too much before the singles. It worked out better than I thought it would......I would have never guessed I could do a strict GM with 235, especially the first time.

Romanian DL 3 x 10 x 225 lbs.
Since I don't have access to a Glute/Ham Raise, I did RDL's

Reverse Hypers 5 x 8 x no wt.
Did 5 sets trying to get the feel for these, I don't have a Rev. Hyper bench but I'm pretty sure I have a way to do em'

Pull Down Abs 5 x 15 x 50 lbs.
I don't like these....they don't seem to affect me much, but Dave Tate says to do em', so I'm doin' em'

Straight Leg Raise 5 x 15

DB Curl 4 x 10 x 40's

Calf Press 5 x 15 x 420 lbs.

Comments Overall it was a good workout today. I think it will get better as I improve my technique on the things that are new to me. I am tired.......must eat now.

bradley
02-18-2003, 02:59 AM
Good luck with the Westside Routine. Will be interested in your comments, and I must say that it is a very interesting method of training that seems practical and provides good results.

cyclone
02-18-2003, 05:04 PM
Thanks again Bradley.

Tue. 2-18-03 ME Bench

Board Press sets of 3 with 135, 185, 225, 245....sets of 1 with 265, & 275, failed with 285

Skulls 6 x 10 x 65 lbs.

Pressdowns 4 x 10 x 50 lbs.

One Arm Press 4 x 15 x 30 lbs.

Front Plate Raises 4 x 10 x 35 lbs.

I AM FRIED !! ......so far I love this routine.

cyclone
02-20-2003, 04:28 PM
Thur. 2-20-03 DE Squat/DL

Box Squats 10 sets of 2 w/50% of 1 RM which is 170 in my case, so.....10 x 2 x 170 lbs.

Rev. Hypers 3 x 8 x 10 lbs.

One Leg Squats 2 x 10 x 30 lbs. & 2 x 10 x 0 lbs.
these damn things are hard

DB Row 4 x 6 x 90 lbs.

BB Shrugs 3 x 15 x 185 lbs.

Incline Hammer Curl 10 x 40 lbs., 8 x 40 lbs., 6 x 40 lbs.
bit off more than I could chew.......was supposed to be 3 x 10 x 40 lbs......guess I'll stick with this wt. next time

Nautilus Crunch 3 x 10 x 150 lbs.

cyclone
02-21-2003, 03:25 PM
Friday 2-21-03 DE Bench

Speed Bench 10 x 3 x 60% of 1 RM (170 lbs.)
used 3 different grips as suggested, was a nice change of pace

Lying DB Ext. 3 x 8 x 25's

Bench Dips 3 x 15 x 25 lbs.
used 50% range and pumped em' out fast

Side Laterals 3 x 10 x 25's

Bent Over Laterals 3 x 10 x 15's

Wrist Curl 3 x 20 x 45 lbs.

Rev. Wrist Curl 3 x 20 x 20 lbs.

Static Holds 90 seconds TUT with 100 lb. DB's
took three tries to get a total of 90 seconds

cyclone
02-24-2003, 01:12 PM
Mon. 2-24-03 (ME Squat/DL)

Good Mornings 3 x 45, 95, 135, 185, 225
1 x 235, 245

Dimel DL 3 x 8 x 235 lbs.
definetely went too light on these

Reverse Hypers 3 x 8 x 15 lbs.

Pulldown Abs 5 x 15 x 60 lbs.
still don't like these

Straight Leg Raise 3 x 20 x 10 lbs.

Calf Press 5 x 15 x 440 lbs.

Alt. DB Curl 3 x 10 x 45's


Hopefully I'll get to workout tomorrow, it seems that my furnace blower is on its last leg. Normally this wouldn't be a problem but a sleet storm is expected tonight into tomorrow morning and since I have a wife that would be comfortable sleeping in the clothes dryer and 2 small children that don't need to get sick, I have to make sure to put in a new blower motor ASAP after the old one bites the dust. Hope it lasts until Wed. since thats my rest day.

bradley
02-24-2003, 04:24 PM
Good AM's are looking strong. Any overall comments of the effectiveness of Westside training? Probably too early to tell but thought I would ask. Keep up the hard training.

cyclone
02-24-2003, 08:39 PM
Actually I can already tell a difference. My pulling strength has really gone up, for instance, last Monday when I did the RDL's after the good AM's, I could barely pull 225, today the 235 I used in the Dimel DL seemed really light, especially on my back.

Also, just following the exercise descriptions on elite I managed to change my form and get more power into my bench press.

Overall, I would say this is a great routine.....even if you just use it for a change of pace.

bradley
02-25-2003, 03:09 AM
Glad to hear that you are enjoying it. I find it to be an interesting approach to training yet at the same time very effective. Who knows, might give it a shot one day when I need a change from the regular bodybuilding routine.

cyclone
02-25-2003, 03:23 PM
Tue. 2-25-03 (ME Bench)

Board Press 3 x 145, 195, 235.....1 x 255, 265, 275, 285
5 lbs. more than my all time max Bench Press.......SWEET!!!

Skulls 6 x 10 x 75 lbs.

Pressdowns 4 x 10 x 60 lbs.

One Arm Press 4 x 15 x 35 lbs.

Front Plate Raise 4 x 10 x 45 lbs.

Great WO today........loving this routine

cyclone
02-27-2003, 12:33 PM
Thur. 2-27-03 DE Squat

Box Squats 10 sets of 2 with 180 lbs. (54% of 1 RM)

Reverse Hypers 3 x 8 x 20 lbs.

One Leg Squats 4 x 10 x 30 lbs.
these damn things are still hard

One Arm Row 4 x 6 x 95 lbs.

BB Shrugs 3 x 15 x 195 lbs.

Incline Hammer Curl 3 x 10 x 40's

Nautilus Crunch 3 x 10 x 160 lbs.

cyclone
02-28-2003, 02:11 PM
Fri. 2-28-03 DE Bench

Bench Press 10 x 2 x 170 lbs. (60% of 1 RM)

Lying DB Ext. 4 x 8 x 30's

Rear Bench Dips 3 x 15 x 35 lbs.

Side Laterals 3 x 10 x 25's

Bent Laterals 3 x 10 x 15's

Didn't do any grip work today....had to run an errand.

Can't wait for Monday.

cyclone
03-03-2003, 12:21 PM
Mon. 3-3-03 ME Squat

Good Morns. 3 x 135, 155, 185, 205.......1 x 225, 235, 245, 255
I probably could have done one more set but I didn't wanna overdo it

Dimel DL 3 x 8 x 255 lbs.
these felt light again, even with the 20 lb. jump from last week

Rev. Hypers 3 x 8 x 25 lbs.

PD Abs 5 x 15 x 70 lbs.

Straight LR 3 x 20 x 10 lbs.

Calf Press 5 x 15 x 460 lbs.

DB Curl 3 x 10 x 45's

cyclone
03-04-2003, 12:24 PM
Tue. 3-4-03 ME Bench

Board Press 3 x 135, 155, 185, 225, 255........1 x 265, 275, 285, 295 !
nipping 300 on the ass

Skulls 6 x 10 x 85 lbs.

Pushdowns 3 x 10 x 70 lbs.

1 Arm Press 3 x 15 x 40 lbs.

Front Plate Raise 3 x 15 x 50 lbs.

cyclone
03-06-2003, 12:39 PM
Thur. 3-6-03 DE Squat

Box Squat 10 x 2 x 190 lbs.

Reverse Hypers 3 x 8 x 30 lbs.

1 Leg Squats 4 x 10 x 40 lbs.

1 Arm DB Row 4 x 6 x 100 lbs.

BB Shrugs 3 x 15 x 205 lbs.

Incline Hammer Curl 45's x 10, 6, 6
was supposed to be 3 x 10 x 45's.......just didn't happen

Nautilus Crunch 3 x 10 x 170 lbs.

bradley
03-07-2003, 02:37 AM
Workouts look as though they are progressing nicely. Nice work on the board press. I know it feels good knowing that you are about to be pressing 300lbs:)

cyclone
03-07-2003, 01:00 PM
Thanks for the encouragement Bradley. 300 will be nice.

Fri. 3-7-03 DE Bench

Bench Press 10 x 3 x 170 lbs. (60%)

DB Skulls 4 x 8 x 35's

Bench Dips 3 x 15 x 45 lbs.

Side Laterals 3 x 10 x 30's

Bent Laterals 3 x 10 x 20's

Static Hold 45 sec., 30 sec., 15 sec. with 100's

Rev. DB Wrist Curl 3 x 20 x 10 lbs.

DB Wrist Curl 3 x 20 x 20 lbs.

Front Hammer Raise 2 x 20 x 7 lbs.

Back Hammer Raise 2 x 20 x 7 lbs.

Hammer Rotations 2 x 20 x 7 lbs.

I guess I went a little grip and forearm crazy today.....

DK
03-07-2003, 03:48 PM
Hey Cyclone, How's it goin. I'm glad to see your giving Westside a try. I went through the same program that your doing and had some good results.

What is with all the grip/forearm work? Is your grip weak on the deadlift?

cyclone
03-07-2003, 08:16 PM
My grip has always been my weak point. If I use straps I can usually handle whatever I try to pull, be it chins, DL, or whatever.
I've decided that I don't want to use straps at all if possible so a few months ago I decided to start working on my grip (hence the static holds...and sometimes weighted grip work). I have always tried to build my forearms with various wrist curls because I think a big upper arm without a big forearm looks kinda silly, unfortunately wrist curls don't do a heck of alot for grip strength.

cyclone
03-10-2003, 12:31 PM
Mon. 3-10-03 ME Squat

Its week #4 of the 9 week program and the workout has changed, it will change again at week #7.

Low Box Squat 3 x 135, 155, 185, 205.......1 x 225, 245
really need to work on these as my knees and groin area didn't find them user friendly at all which is why I quit at 245

RDL 5 x 5 x 225 lbs.

DDL (or partial DL) 3 x 20 x 185 lbs.
went extra light on these because of the 20 reps per set

Rev. Hypers 3 x 8 x 35 lbs.

PD Abs 5 x 15 x 80 lbs.

Stiff Arm PD 3 x 6 x 100 lbs.

Alt. DB Curl warm up with 20's & 30's then......down the rack with no rest ......6 x 50's, 6 x 40's, 6 x 30's, 12 x 20's, 20 x 10's

The trouble on the low box squat really bummed the rest of my workout and my right knee is bothering me a little at the moment

cyclone
03-11-2003, 12:26 PM
Tue. 3-11-03 ME Bench

Floor Press 3 x 135, 185, 225, 245.....1 x 265, 275
I figured out real quick that one has very little leverage in the floor press.......they kinda suck actually

JM Press 2 x 3 x 205 lbs.
these are ...... um.....different, to say the least

Incline DB Press 2 x 10 x 70's

Seated DB Cleans 4 x 8 x 50's
these I like.....alot

Hanging Leg Raise 5 x 15

cyclone
03-12-2003, 01:59 PM
Wed. 3-12-03 DE Squat

working out today and tomorrow because I won't be able to on Fri.

Box Squat 10 x 2 x 200 lbs. (60%) then 2 x 225, 250, 275, 300

Rev. Hypers 5 x 8 x 35 lbs.

DDL 3 x 6 x 275 lbs.

Chest Supported DB Row 4 x 8 x 60's

PD Abs 5 x 10 x 90 lbs.

cyclone
03-13-2003, 12:20 PM
Thur. 3-13-03 DE Bench

Bench Press 10 x 3 x 170 lbs. (60%)

Close Grip Bench 2 x 3 x 260 lbs.

One Arm Extensions 3 x 10 x 30 lbs.

Front Raise 3 x 10 x 60 lbs.
since I ran out of big enough plates to do front plate raise I'm using a tricep bar so my hands are in the same position as the plate raise

Static DB Hold 90 sec. TUT ( 60 sec. , 30 sec.)
getting better

Rev. DB Wrist Curl 3 x 20 x 15 lbs.

DB Wrist Curl 3 x 20 x 25 lbs.

Front Hammer Raise 2 x 20 x 10 lbs.

Back Hammer Raise 2 x 20 x 10 lbs.

Hammer Twists 2 x 20 x 10 lbs.

cyclone
03-17-2003, 12:46 PM
No workout today........I managed to get sick over the weekend.

Maybe tomorrow.

cyclone
03-18-2003, 01:43 PM
Tue. 3-18-03 ME Squat/DL

Low Box Squat 3 x 135, 185, 225, 275.....1 x 295, 315, 335, 365

RDL 5 x 5 x 245 lbs.

DDL 3 x 20 x 205 lbs.

Rev. Hypers 3 x 8 x 35 lbs.

PD Abs 5 x 10 x 90 lbs.

Rev. Grip PD 3 x 8 x 160 lbs.

Alt. DB Curl warm up 20's , 30's......down the rack, no rest 50's x 8, 40's x 6, 30's x 6, 20's x 6, 10's x 20

cyclone
03-19-2003, 01:19 PM
Wed. 3-19-03 ME Bench

Floor Press 3 x 135, 185, 225......1 x 275, 285

JM Press 2 x 3 x 225 lbs.

Incline DB Press 2 x 10 x 75's

Seated DB Cleans 4 x 8 x 55's

Hanging LR 3 x 10

bradley
03-19-2003, 04:24 PM
When do you plan on testing your maxes, and how often will you do this?

cyclone
03-19-2003, 04:30 PM
The program essentially ends with week 8, the 9th week is for maxing. I'm currently in week 5.

I haven't decided if I'll do another cycle after this one, right now I'm thinking of cutting after this cycle, but I haven't committed myself to it yet.

cyclone
03-20-2003, 12:18 PM
Thur. 3-20-03 DE Squat

Box Squat 10 x 2 x 170 lbs. (50%).....2 x 225, 275, 315

Rev, Hypers 5 x 8 x 40 lbs.

Supported DB Row 4 x 8 x 65's

DDL 3 x 6 x 295 lbs.

PD Abs 3 x 10 x 100 lbs.

Calf Press 3 x 15 x 370 lbs.

cyclone
03-21-2003, 12:07 PM
Fri. 3-21-03 DE Bench

Bench Press 10 x 3 x 170 lbs. (60%)....1 x 225, 275, 285
the singles were tough after the 10 speed sets

Close Grip BP 2 x 3 x 225 lbs.

One Arm DB Ext. 3 x 10 x 25 lbs.
used lighter weight today....my elbows are a little sore

Front Plate Raise 3 x 10 x 45 lbs.


Gotta go work on the garden, its almost Tomato planting time here.

DK
03-21-2003, 12:13 PM
Hey Cyclone, How do you like westside so far. Are you seein some strength gains?

bradley
03-21-2003, 04:26 PM
Gotta go work on the garden, its almost Tomato planting time here.

Nothing like fresh tomatos that haven't been refrigerated:)

Do you farm commercially or just like a personal garden?

cyclone
03-21-2003, 09:09 PM
DK--I am definetly seeing strength gains, although I was a little off today.

Bradley--I just have a personal garden. I do plant more than my family needs since my other relatives like to raid the garden occasionally.

cyclone
03-25-2003, 12:58 PM
ME Squat day (yesterday) was missed because I took a day off to finish the garden. I'm not going to try to make up the workout because I figure I could use the extra rest.

on to today.....

Tue. 3-25-03 ME Bench

Floor Press 3 x 135, 185, 225, 255....1 x 275, 285, 295, 305!!

JM Press 2 x 3 x 235 lbs.

Incline DB Press 2 x 10 x 80's

Seated DB Cleans 4 x 8 x 60's

Hanging LR 3 x 10

cyclone
03-27-2003, 07:32 AM
No squats or deads for a week or two.

One of my damn dogs tripped me and caused me to screw up my right knee. I'm not sure exactly what the damage is but when it happened there was a sharp pain just below and to the inside of my patella.

This morning when I got up the area of the initial pain and the area above and to the inside of the patella is pretty sore and a little swollen. I still have full ROM of the knee but if I shift all of my weight to the right leg it hurts like a bitch.

cyclone
03-28-2003, 12:16 PM
OK....turns out that my knee will be a problem for a while. Nothing but ice, heat, and stationary bike for a week or two, then slowly get back to weights. I did something to my meniscus (that cushiony thing in between the thigh and shin bone) in my right knee. It either squashed or split according to my dad's ortho buddy.



Fri. 3-28-03 DE Bench

Bench Press 10 x 3 x 170 (60%)

Close Grip Bench 2 x 3 x 245 lbs.

One Arm DB Ext. 3 x 10 x 30 lbs.

Front Plate Raise 3 x 10 x 50 lbs.

cyclone
03-31-2003, 12:20 PM
Mon. 3-31-03

Since I can't squat or dead for a while, I will substitute those type of movements with extra back and bi exercises.


Airdyne 5 mins. (hitting a little knee rehab and warming up at the same time)

Pull Throughs 3 x 8 x 50 lbs.

PD Abs 3 x 10 x 50 lbs.

the above two are all of the original program that I can do.....on to the extras

1 Arm DB Row 4 x 6 x 105 lbs.

DB Shrug 4 x 10 x 100's

Wide Grip BB Curl 3 x 8 x 95 lbs.

Alt. DB Curl Down the rack once - 50's, 40's, 30's, 20's, & 10's - 6 reps each

my knee was still feeling good so I decided to try a little HIIT on the Airdyne - Powerman style. After 6 minutes I decided that Matt is a bastard and that I'd better stop before I pass out.

cyclone
04-01-2003, 01:02 PM
Tue. 4-1-03 ME Bench

DB Bench Press 3 x 20 x 60's

Seated DB Press 5 x 10 x 45's

Incline BB Ext. 5 x 6 x 65 lbs.

Face Pulls 5 x 15 x 60 lbs.

and just for grins......

Bench Press 4" Lockouts 2 x 3 x 315 lbs.

cyclone
04-08-2003, 12:39 PM
since I forgot to post last Friday's workout....

Fri. 4-4-03 DE Bench

Bench Press 10 x 3 x 170 (60%)....1 x 225, 255, 275

Lying DB Ext. 4 x 6 x 40's

Rev. Grip Pushdown 3 x 15 x 50

Combo Laterals 2 x 60 x 15's
front, side, and bent laterals - 20 reps each way in sequence

PD Abs 3 x 10 x 100 lbs.

cyclone
04-08-2003, 12:41 PM
Tue. 4-8-03 ME Bench

DB Bench Press 3 x 20 x 50's

Seated DB Press 5 x 10 x 40's

Incline BB Ext. 5 x 6 x 75 lbs.

Face Pulls 5 x 15 x 60 lbs.

8" BP Lockouts 2 x 3 x 315 lbs.

bradley
04-09-2003, 02:52 AM
How's the knee doing cyclone?

cyclone
04-09-2003, 07:22 AM
Originally posted by bradley
How's the knee doing cyclone?

The knee is feeling alot better. Thanks for asking.....
I'm going to test it on Friday.
If it seems ok, I'll test my max squat and DL next week (with a knee wrap of course).

cyclone
04-10-2003, 12:23 PM
Thur. 4-10-03

Today was supposed to be DE Squat/DL day. I decided to go ahead and test my knee today instead of tomorrow. I used one ME Squat exercise and the rest was back and bis.

GM Squats 3 x 45, 95, 135, 185.....1 x 225, 245, 275
I probably could have gone higher on these but when I was coming out of the squat with the 275 I felt a little twinge in my knee so I stopped there.

1 Arm DB Row 3 x 6 x 110 lbs.

DB Shrugs 3 x 20 x 70's

Wide Grip BB Curl 3 x 8 x 105 lbs.

Alt. DB Curl down the rack, 8 reps ea. - 50's, 40's, 30's, 20's.....and finally 10's till I couldn't do any more.

cyclone
04-11-2003, 12:44 PM
Fri. 4-11-03 DE Bench

Bench Press 10 x 3 x 170 (60%)

Lying DB Ext. 4 x 6 x 45's

Rev. Grip Pushdown 3 x 15 x 60

Combo Laterals 2 x 60 x 15's
front, side, and bent laterals - 20 reps each way in sequence

PD Abs 3 x 10 x 100 lbs.

cyclone
04-17-2003, 12:46 PM
Thur. 4-14-03 MAX. BENCH DAY

Well it was time to see if the program has paid off.......not to my liking.

And it went a little something like this.

3 reps 135, 185, 225

MAX TIME!

1 rep 275 OK
1 rep 305 WTF!! I barely got this...dammit!

Tried 315 ....wasn't gonna happen....$hit!


I am sorely disappointed about not getting 315, but I guess a 25 lb. increase in 8 weeks isn't bad.