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pinky8713
12-09-2005, 06:12 PM
It seriously took me forever to think of a title like that. I don't even know how i came up with it.

Anyways, i think it's obvious that this is my new journal, that i WILL be updating on a regular basis. :D

I've slacked so bad these past few months and i'm not anywhere close to where i should be now. But oh well. Just gotta keep goin...and stop slackin'.

I'm 5'9 or so still, and i'm gonna go weigh myself right now...165lbs. I'm gonna check weekly on this same scale so i make sure i'm gaining. I've been this weight for wayyyy too long now. Good news is, although i've slacked on the eating, i dropped a bit of bodyfat (not like i had much before) and gained the same weight in muscle. My strength has increased every so slowly too.

Beginning of next week i'm gonna get some new pics up, and also help my buddy bryan with his posing so he can put up some pics that really show what he's got. My bodyfat is as low as it used to be before i gained my 30 some lbs in the past year, and that sounds like a good thing but i'm pretty mad about that. I feel like i should be in an abercrombie ad or something. I'm going for the huge look not the model bull**** look. So i really need to fix my eating. I just stuffed down 2 big burritoes and a ton of milk. I ate awesome today, just gotta keep it up. 175 by January 9th...

I'll shut up and post todays workout...

Friday, December 9th, 2005

BB Bench
warmups
7 x 175
4 x 185
7 x 165

Benchin' felt pretty good today...now that i'm eating i expect to be repping sets of 185 easy in no time at all.

BB Rows
9 x 165
7 x 185

Cool.

Seated Militaries
9 x 95
6 x 105

First time doin millies in like 5 months. I don't really liked them much. I'll be doin' my arnolds from now on. 2 high rep sets of 50's next workout.

Lat Pulldowns
10 x 135
8 x 145

Tricep Pushdowns
8 x 65
6 x 65

Hammer Curls
8 x 40s
8 x 40s


Overall

Killer workout, even though we had to workout at my dads today so we had to do different exercises, and use the stupid machine a bit. We normally do arnolds, weighted chins, and weighted dips instead of the other three exercises up there. Damn i missed the chinups and dips...I didn't even care to do the pushdowns and pulldowns on the machine, i hate em.

Well that's about it...Lower on Monday, gonna do some nice full squats around 215/225.


It's good to be hardcore again. :evillaugh

Built
12-09-2005, 06:34 PM
Good to see you posting again.

How's the foodies? Start posting up your fitday totals - it'll keep you honest.

;)

pinky8713
12-09-2005, 07:32 PM
Good idea, i'll start tracking on fitday again and show you daily. haha

Built
12-09-2005, 07:34 PM
Your gains and my losses go the same way - without careful tracking, straight to hell.

Fitday is the necessary evil.

pinky8713
12-09-2005, 07:35 PM
Damn you're fast. :p

Built
12-09-2005, 07:40 PM
I'm digging the new 'tar!

pinky8713
12-09-2005, 07:45 PM
Hahahha thanks.

Canadian Crippler
12-09-2005, 09:07 PM
Sucka!!!

That sums up my thoughts for the evening.

pinky8713
12-09-2005, 09:12 PM
I don't think you've made any type of encouraging or helpful post in my journal in months.

And dude, change your title thing under your name. You're only one of those things. And we know you have long hair.

Canadian Crippler
12-09-2005, 09:35 PM
You should change your title as well. We know you're just going to get another girlfriend and stay at 165 for another 3 months. :D

Nice sesh btw.

Hockey66
12-09-2005, 11:41 PM
You should change your title as well. We know you're just going to get another girlfriend and stay at 165 for another 3 months. :D

Nice sesh btw.

Girlfriend? That... thing? :windup:

Canadian Crippler
12-09-2005, 11:47 PM
Hockey's jaycked!

f=ma
12-10-2005, 09:17 AM
nice to see your new journal pinky

your exercise scheme is identical to mine

Coke
12-10-2005, 01:53 PM
Brady's back with it hardcore and everything...great to see this new journal!!

pinky8713
12-12-2005, 05:48 PM
Thanks for the comments all.

I just had the more difficult workout of my life. I was completely exhuasted so all i did was my squats.

My buddy and i went ice fishing last night and it was a disaster haha, and i got home late, so i didn't get much sleep last night. Then tonight i had to deal with my drunk mom and it wasn't good. I didn't workout until after all that bull**** and until after i talked to my buddy on the phone so i was all calmed down with no energy. :help: heh

So here's my lower body workout from today lol...

Monday, December 12th, 2005

Lower Body

Squats
warmups
6 x 215
5 x 205
8 x 185

Today i would've went up and did my second set at 225, or at least another 6 rep 215er, but there was no way, so i went a tad lighter today. And damn it was one of the best leg workouts ever, i had to push myself so hard just to do those.

I'll post upper body tomorrow night after the workout. And then lower body again on thursday. I think i'm going to squat again on thursday instead of deadlift though.

Gotta eat now...days i've eaten enough in a row so far - 2 heh

Built
12-12-2005, 06:46 PM
WOW - what a day!

I'm happy to see you eating and squatting, bud. Holy CRAP!

bschatz88
12-12-2005, 07:50 PM
Heyyyy welcome back to the journals tough guy :cool:

pinky8713
12-12-2005, 07:53 PM
haha thanks broski

I'm gonna get some good sleep tonight. Tomorrows upper workout should be killer. I'm hopin' to get a lil gainage.

Canadian Crippler
12-12-2005, 08:16 PM
You should probably up the volume for legs, eh?

pinky8713
12-12-2005, 08:35 PM
Haha it was only this workout that i did ONLY squats dude.

Coke
12-13-2005, 06:12 AM
Nice concentrated effort with the squats dude.

pinky8713
12-13-2005, 02:52 PM
Thanks coke...

Tuesday, December 13th, 2005

Upper Body

BB Bench
warmups
7 x 175
4 x 185

Worked out in gym class today and had to get my butt movin' so i only did the two sets.

BB Rows
10 x 165
7 x 185

I gotta start with 175 or something, the 165 is just too easy now.

Dips
10 x BW+35
10 x BW+35

Chinups
7 x BW+30

Class ended so i had to head out after this, then later i had a minute and snuck in and did some hammers

Hammers
10 x 35
10 x 35

Did some higher rep ones this time...next time definitely 40s.


Overall

Good workout considering i got 4 hours of sleep last night. I really have to fix that.

KevinStarke
12-13-2005, 03:21 PM
Solid workout man.

bschatz88
12-13-2005, 08:36 PM
Nice workout broski

Built
12-13-2005, 09:57 PM
Good job.

Now go eat something, and get to bed!

Coke
12-14-2005, 05:59 AM
Nice job there Brady with what little time was available, do what you can while you can my man - ;)

Matt04
12-14-2005, 07:18 PM
wooooooooooooooooooooot i found ya journal.

workouts look good dude, keep it up.

Hockey66
12-14-2005, 07:20 PM
Pinky's jaycked!

Hockey66
12-14-2005, 10:13 PM
Pinky's jaycked!

Jk. :ninja:

Canadian Crippler
12-16-2005, 09:04 AM
Hockey's jaycked!

Hockey66
12-16-2005, 02:29 PM
Hockey's jaycked!

Heh, we're all jaycked. You're such an outcast.

Canadian Crippler
12-16-2005, 02:31 PM
I'm jaycked :(.

pinky8713
12-18-2005, 06:56 PM
lol...

December 16th, 2005

Upper Body

BB Bench
warmups
6 x 175
2 x 185
6 x 165

I was pretty pissed off after this. I started eating better and my strength went DOWN. I tryed to figure out why and i remembered that 2 hours earlier in gym class some kids were trying to do one handed push ups but nobody could do it. Then everybody looks at me and expects me to be able to do em, so i tryed, and i was suprised i actually could do em. I ended up doing a ton and they were hard...maybe that's why i benched crappy afterwards?

BB Rows
8 x 175
8 x 185

Nice, these were easier.

Arnolds
8 x 50s
6 x 50s

Awesome.

Chinups
8 x BW+25
6 x BW+25

Dips
10 x BW+35
7 x BW+45

Hell yeah.

Hammers
7 x 45s
5 x 45s

Can't remember the exact reps on these but that should be close.


Overall

Had a killer freakin' workout on everything except the benching, not sure why. I'll have to tear up the benchin' on tuesday. Lower Body squats tomorrow. :D

Matt04
12-18-2005, 07:10 PM
Great Upper workout dude, looks like you hardly lost any strength.

pinky8713
12-18-2005, 07:25 PM
Thanks bro, and yeah the only lift that went down was the benching by a couple reps. I'm gonna tear it up on tuesday.

fixationdarknes
12-18-2005, 07:36 PM
Nice to see you still moving along bro.

KevinStarke
12-18-2005, 08:07 PM
Great looking workout man.

Canadian Crippler
12-18-2005, 10:44 PM
Eeeeeeeeeeeeeeeeeyyyyooooo

Sup playa? Workouts look good, hit me up on AIM when you get a chance.

Coke
12-19-2005, 05:18 AM
Super upper body training dude, including the bench press and them one handed pushups...showoff, lol - :D

pinky8713
12-19-2005, 09:20 AM
Fix - Hell yeah, forever and always man.

Thanks everybody for the comments. Haha coke, they begged me to do it. Not my fault. :D

I went to the mall yesterday and bought a couple new shirts...i had to go up a size, once again... :evillaugh

pinky8713
12-19-2005, 03:47 PM
Monday, December 9th, 2005

Lower Body

Full Squats
warmups
8 x 205
6 x 225
6 x 225

Good reps, felt good.

SLDL's
warmups
8 x 205
8 x 225

First time doing these in months, they felt pretty good for the first time.

Standing Calf Raises
15 x 225
12 x 225
12 x 225


Overall

Killer workout :evillaugh I'm working on my squat form and they felt really freakin' good today. Upper body is tomorrow.

I'm probably gonna get some updated pics up tomorrow too.

KevinStarke
12-19-2005, 04:00 PM
Great workout man squats are looking strong.

Canadian Crippler
12-19-2005, 04:33 PM
Eeeeeeeeeeeeeeeeeeeeeeeeeeyyyyyyyyyooooooo

Playade, good session skeezball.

pinky8713
12-19-2005, 06:05 PM
lol thanks guys. I'm gettin' real pumped about working out again, so i can't wait for tomorrows upper body stuff, gonna tear it up.

And now....i must eat shrimp scampi, i love this stuff. :drooling:

Matt04
12-19-2005, 06:09 PM
great leg day all round mate. keep em comin!!!!!!!!!!!!1111

Built
12-19-2005, 06:34 PM
Nice work on the leggies, bud.

I've said it before, and I'm sure I'll say it again - I am SO glad you're not a curl jockey!

Coke
12-20-2005, 05:06 AM
Even them new shirts you just bought will be too little come spring time bro, lol...damn good leg day there.

pinky8713
12-20-2005, 03:21 PM
Tuesday, December 20th, 2005

Upper Body

BB Bench
warmups
8 x 175 (+1R)
6 x 185 (+2R)
2 x 205 (dead lol) (+20W...could obviously do more than 2 reps at this weight while fresh)
7 x 175

See, i knew i did horrible last week because of those one handed pushups before my workout. I finally got my 8 reps on 175. Lifts are movin' along again. :D

BB Rows
8 x 175
8 x 195 (+10W)

Millies
7 x 115
5 x 115

Wish i could have done arnolds, but worked out at home.

Lat Pulldowns
10 x 145
6 x 165

CGBP
7 x 155
5 x 155

Hammers
8 x 40s

Then had to go. That's probably a pr on the close grips too but i'm not sure.

Overall

Killer workout, intense as hell, like always lately. I love working out again. For a few months there i wasn't too enthused about working out but now i'm lovin' it again. I took a few real quick pics too. I have to go to work now though so i'll put some up tonight in here. I'll probably take some more tomorrow too since i didn't get to take many good ones tonight.

Built
12-20-2005, 03:24 PM
Great to see the red font again, cutie.

:)

bschatz88
12-20-2005, 06:49 PM
haha pinkys got a JOB.. OMG

Nice workout broski

Matt04
12-20-2005, 07:38 PM
Heaps of PR's there mate, glad your motivated again.

Coke
12-21-2005, 06:03 AM
10 and 20lb jumps are ace, no question about it - nice job!!

KevinStarke
12-21-2005, 09:43 AM
Hell yah man bench is lookin great, love seein the red.

pinky8713
12-22-2005, 11:49 AM
built - thanks :D

bryan - yeah, and how many days a week do you work again? 1?

matt - yeah, hardcore motivated :evillaugh

coke - thanks as always bro

kevin - yeah benching felt really good with that new grip, you were right. that's the grip i used to use too, dunno why i ever changed it.


Alright i finally got some updated pics. I'm not all that happy with them but they arn't bad or anything. Really gotta step up the eating. I don't care about being lean, i just need to get bigger.

5'9 or so 165lbs


http://i2.photobucket.com/albums/y43/pinky8713/dec6.jpg

http://i2.photobucket.com/albums/y43/pinky8713/dec4.jpg

http://i2.photobucket.com/albums/y43/pinky8713/dec5.jpg

http://i2.photobucket.com/albums/y43/pinky8713/dec3.jpg

http://i2.photobucket.com/albums/y43/pinky8713/dec1.jpg

I would put up a back lat spread too but i'm having trouble with the pose lately, so i'll work on it and hopefully get one up soon.

I think i might change things up a little bit and try out some powerlifting using kevin's routine. :evillaugh

pinky8713
12-22-2005, 04:28 PM
I finally decided to start switch over to powerliftin'. :evillaugh
Helllllllll yeah

I'm gonna use a routine just like kevin's for now. Started with Speed Bench Day today even though my tri's are still a tad sore from tuesdays upper body, i'm just too impacient haha.

Thursday, December 22, 2005

Speed Bench Day

Speed Bench
warmup
3 x 125
3 x 125
3 x 125
3 x 125
3 x 125
3 x 125
3 x 125
3 x 125

Next week i'll definitely be doing 135 for the speed benchin', just figurin' things out today. They felt really good though...obviously really light, but it felt good just being explosive as all hell.

Close Grip Triples
warmup
125 x 3
135 x 3
155 x 3
165 x 3
175 x 3
185 x 3

I misjudged what weight i should use for these. I planned to go a tad lighter than normal today but i still should've went a lot heavier. Next week i'll be doin' 165, 175, 175, 185, 195. The 185 triple felt really good though, can't wait to get a triple at 200 realll soon. :D

Skull Crushers
12 x 65
12 x 70
10 x 75
8 x 80
6 x 80

I was shooting for another 8 reps for the last set but it was just too heavy, no big deal though.


Overall

My tri's were dead at the end of the workout and i didn't even go as heavy as i should have on the close grips. I'm lovin' this routine already...

Oh, i'll normally throw in some pushdowns or something too, but didn't want to wear myself out anymore since i was a little sore going into this workout.

Built
12-22-2005, 05:14 PM
Hey, you've been thinking of this for a while!

It'll be interesting to watch your progress with this.

KevinStarke
12-22-2005, 05:43 PM
My army of minions grows! Mwahaha :evillaugh

pinky8713
12-22-2005, 08:42 PM
Yeah so far i'm lovin' it after the first day lol. I like the speed stuff, and the triples felt really good today. The close grip 185 x 3 went up a helluva lot easier than expected.

Haha you better keep it up kevin, or it won't be long and i'm gonna take over the army :evillaugh

Built
12-22-2005, 08:48 PM
Hunny! I missed the pix!

Your pecs! They're finally waking up! Nice delt vein, too. And good quads.

All that, and you're lean as hell.

EAT UP!

Coke
12-23-2005, 04:49 AM
Showing some maturity in the pics, have done very good but its just the beginning especially this new routine.

pinky8713
12-23-2005, 09:38 AM
Haha thanks built, yeah i'm workin' on the eating part. I just called my mom and told her to pick up tuna on the way home too. I haven't been getting enough protein, so i'm definitely gonna fix that too.

Hell yeah coke, can't wait to see where the routine has taken me in a month or two.

pinky8713
12-24-2005, 11:09 PM
I tryed working on my lat spread some and took some new pics. So here's two lat spread pics...

http://i2.photobucket.com/albums/y43/pinky8713/newlat1.jpg
http://i2.photobucket.com/albums/y43/pinky8713/newlat2.jpg

And just for the record, i DID do fridays workout, but it wasn't a full workout and i was learning some new stuff, so i didn't post it. I didn't have much time so i did my heavy squats, and then just learned how to do box squats for the first time. The box squats felt good. Monday is heavy benching day, can't wait. :D

My squats were -
warmup
6 x 225
3 x 255
6 x 225

My working sets have been around 225, but i haven't really gone any higher yet, so i wanted to see how a heavier weight felt. I went with 255 and did three reps. I'm sure i could have gotten 4, but probably not 5. I didn't want to risk anymore reps though being at home with no safety bars or anything.

Any comments welcome on the pics, good or bad comments. hah :D

Matt04
12-24-2005, 11:14 PM
dude your back looks nice and thick, i think the lat spread looks good.

pinky8713
12-24-2005, 11:29 PM
hey thanks bro

by the way merry christmas everybody

Built
12-25-2005, 01:07 PM
Looking wide there, cutie. Looks like you've got a vein sticking out on the upper right side of your spine - that means exactly one thing: EAT MORE! If you're putting on size and staying this lean, you need to keep eating - get on that turkey and mashed potatoes like white on rice. That's an order! ;)

Merry Christmas :)

Hockey66
12-25-2005, 05:56 PM
Judging my your new pictures, you are officially jayckeder than Mitch.

Congratulations!

pinky8713
12-25-2005, 06:36 PM
Sexyer too :D

Yeah i'm workin' on the eating built, haven't been doin' too bad. I couldn't wait to eat the prime rib here at my uncles...then dinner came and i found out the prime rib was overdone. :cry:

Canadian Crippler
12-25-2005, 07:19 PM
Leo, don't diss me like that. :p

brickt.
12-25-2005, 07:21 PM
BB to PL, ey? Nice.

Pics look good. I'm envious of your deltoids. But, then again. I'm envious of my 12yr old cousin's delts :cry:

Coke
12-26-2005, 08:27 AM
Them new lat pics are ace!!...cannot critique anything from the entire set of shots you put up as of late.

KevinStarke
12-26-2005, 09:05 AM
Pics look great man.

bschatz88
12-27-2005, 09:21 AM
Hey I took happened to take most of the pictures.
So, lets give credit where credit is due people.

:)

pinky8713
12-29-2005, 08:55 PM
Thanks for the motivation guys.

I've been sick and it sucks. Past three days i haven't been able to eat much at all, but i'm feelin' a bit better now so i decided to get back to liftin'.

I actually did lift on monday (the day i got sick), but after the benching (which was the first exercise) i felt like i was gonna die so i had to stop, then went and layed in bed and didn't get up for 16 hours haha. So yeah i didn't think it was worth postin'.

Anyways here's todays workout while still a little sick.

Speed Bench Day

Thursday, December 29th, 2005

Speed Bench
3 x 135
3 x 135
3 x 135
3 x 135
3 x 135
3 x 135
3 x 135
3 x 135

Close Grip Triples
warmup
3 x 165
3 x 175
3 x 185
3 x 195 (+10W)
3 x 185

Then instead of doing the two other tricep exercises, i decided to throw in some random other work. Did a couple rows, chin ups, arnolds, and curls because i haven't gotten back/bi work in in a while. I"ll be on my normal schedule again now. Tomorrow is heavy squats, and then come monday is heavy bench day.

I was suprised i got the 195 x 3 today while still being a little sick, and having not eaten much the past few days. Next thursday i'm for surrrrre hitting 205+ x 3 on close grip. :D

Matt04
12-30-2005, 01:57 AM
Man everyone is sick, CG is looking good mate.

Coke
12-30-2005, 05:46 AM
Nice that you are somehow finding a way to stay in the groove with it bro...props for resuming these efforts.

f=ma
12-30-2005, 08:28 AM
g/l on the new routine, looking much bigger in those pics compared to ones from may/june

pinky8713
01-03-2006, 09:56 PM
Thanks coke, matt, fma..

Finally gettin' back in the groove. Christmas break was a little messed up because of getting sick for 4 days and then new years and all...

Tuesday, January 3rd, 2006

Deadlift Day

Deadlifts
8 x 135
3 x 185
8 x 225
1 x 275
2 x 315

Haven't deadlifted in a few weeks. These felt really good though. Next tuesday i'll hit a double at 325-335 :evillaugh

Speed Pulls
3 x 195
3 x 195
3 x 195
3 x 195
3 x 195
3 x 195
3 x 195
3 x 195

First time doing speed pulls. Felt good but i was dead after a few sets of those lol, the last half of the sets were killer.

Chinups
11 x BW
4 x BW+25
7 x BW
5 x BW

BB Rows
8 x 155
8 x 155

Holy crap was i dead when i got to these. I was worn out for the chinups too so i couldn't do as many weighted as normal, but no biggie. But holy crap, these rows, 155 has never felt soooo hard. lol

Overall

Great workout, ate good yesterday and today too. For a while my protein intake was kinda low, but i got myself some whey again, so i'm getting plenty of protein once again :D.

Matt04
01-03-2006, 10:01 PM
DL session looks great man.

Built
01-03-2006, 10:58 PM
Looking very strong there, bud!

Coke
01-04-2006, 05:57 AM
Awesome session Brady, back in stride again after the holidays.

KevinStarke
01-04-2006, 08:35 AM
Awesome deadlift session man, gotta love the speed pulls

pinky8713
01-04-2006, 09:23 AM
Thanks all. Yeah kev, those speed pulls are harsh. lol

I'm so worn out right now. I haven't gotten much sleep at all lately. I've been falling asleep in my classes all day so far. My body is sore too from those deads.

Todays an off day though, so i'm gonna catch up on sleep, and i'm eating well today too. And gettin' that protein in. I'm feelin' real good about liftin' lately.

Can't wait for tomorrows speed bench day, can't wait to do some heavy close grippin'.

Oh i got a question for you guys. What should i do about my calluses? I mean, when i do heavy deads they really yank on my calluses, and sometimes tear one off which sucks. Yesterday none tore off, but my calluses hurt like hell tryin to chinup and row after deads, and they still kill today. I know i can use this block thingy (forgot what it's called) and shave my calluses down, but it doesn't make a difference. I think i just gotta deal with it.

Matt04
01-05-2006, 03:33 AM
u could use a stone or something, i think there are specialized ones but i dont know what there called.

I would think callilouses are like battle scars, mine hurt sometimes but its weird because i dont mind it because its telling me that i am using heavy weight.

pinky8713
01-06-2006, 07:02 AM
Thursday, January 5th, 2006

Speed Bench Day

Speed Bench
3 x 135
3 x 135
3 x 135
3 x 135
3 x 135
3 x 135
3 x 135
3 x 135

CGBP
3 x 175
3 x 185

At the end i'll explain why i only didn't do 5 sets.

Skullcrushers
10 x 65
8 x 75
8 x 75
5 x 85

Arnolds
6 x 50s
5 x 50s


Overall

Good workout. The reason why i only did two weak close grip sets were because i wore myself out before my workout today. I have two gym classes normally (this day i had three), and on thursdays we're in the weightroom now. The other guys liftin always ask me to lift certain weights and stuff and i'm an idiot so i couldn't help myself lol. So i lifted all kinds of different stuff three different times today. I close gripped 205 and stuff earlier, and did one handed pushups, all kinds of stuff. lol i gotta stop that.

Haha teacher just caught me typing this and read it. She doesn't understand that my lifting journal comes before my "surrealism project."

Bob
01-06-2006, 07:07 AM
That's funny pinky.. tell her that your lifting is surreal research... LOL...
Good WO.. now stop trying to impress those girlies with your 1-handed pushups.. HAHA

Coke
01-06-2006, 09:07 AM
WBB is top priority, lol...good workout man but don't overdo it unless you want Bryan to surpass you in all moves - :D

bschatz88
01-06-2006, 09:16 AM
Ya always gotta be Mr. Toughguy don't ya?

KevinStarke
01-06-2006, 03:11 PM
Solid workout workout man even with the preworkout work.

pinky8713
01-08-2006, 01:56 PM
Bear - Haha, yeah i can't help it man. I'll stop though.

CoCoa - Heh, i just gotta catch up my bench to him.

Kevin - Thanks man

Bryan - Yeah what can i say.

Friday, January 6th, 2006

Squat Day

Full Squats
warmups
5 x 185
5 x 205
5 x 225
5 x 205
5 x 185

Leg Extensions
12 x 120
10 x 120
8 x 120

Leg Curls
10 x 95
8 x 95
8 x 95

Standing Calf Raises
12 x 255
12 x 255
15 x 225


Overall

Good workout. Solid reps on everything. Squats were rough today, because my back was worn out from the heavy deads on tuesday. I've been being sore longer than usual since i started this new routine. The heavy CG triples have been leaving my tri's dead for days, and the real heavy deads have been doin' the same to my traps/back (since before starting this routine i slacked on deads for a while). I'm hoping it'll get better real soon. I think i'll be used to it in no time.

I tryed concentrating on perfect form on squats today, so they felt really good. I should have done box squats after the regular squats, but we worked out at my house and i didn't really have anything to do box squats on. Bryan and i have to start sticking to the routine better. Almost every workout i have some excuse as to why we didn't do a certain thing or something.

Heavy Bench day tomorrow.

bschatz88
01-08-2006, 06:14 PM
ME bench tomorrow broski.

Get ready :evillaugh

KevinStarke
01-08-2006, 08:21 PM
Haha you'll get used to the soreness man. I know how your feelin about having a worn back from the deads... which makes me very glad that Phil has us all doing heavy bench and deadlifting on the same day. Solid squat session man good weight and reps all around.

Matt04
01-09-2006, 12:26 AM
squats are looking good mate.

Coke
01-09-2006, 05:27 AM
We've all been there - you'll find a routine that is gonna suit you better, keep experimenting...fine effort overall.

f=ma
01-09-2006, 09:33 AM
very nice squatting and assistance lifts.. compound lifts are where its at

Canadian Crippler
01-11-2006, 07:37 PM
Want a body like this? Use Powertech!

pinky8713
01-12-2006, 05:29 PM
Changed my routine a little...

monday - heavy squat/deadlift day
squats
deadlifts
speed pulls
good mornings

tuesday - heavy bench day
bench
incline db bench
dips

thursday - assistance day
bb rows
chinups
hammers
grip work

friday - speed bench day
speed bench
close grip triples
skull crushers
arnolds

It'll change a little here and there, won't always do the same exact stuff. But this is what i'm gonna go with for now.

Thursday, January 12th, 2006

bb rows
8 x 135
8 x 155
6 x 185
8 x 155
8 x 155

chinups
8 x bw
6 x bw
5 x bw
4 x bw

Damn these are so much harder after rows. Can't even do weighted like i did before, but i will soon. :D

Hammers
8 x 40s
6 x 40s
6 x 40s

I gotta throw some grip work in here from now on.


Overall

Good workout, nothin special about it. Tomorrow is speed bench day, gonna nail some nice triples.


On a side note, i'm pretty pumped about my bench. On monday i had a real crappy bench day so i didn't even post it because i was pissed off haha. So i was talkin' to kevin that night about my bench form, telling him how benching has always felt horrible for me, and i think it probably has to do with my form. He helped me a bit and was tellin' me how i should try to keep my elbows as close to my body as possible (before i had my elbows way out at 90 degrees).

So on tuesday in gym class i gave this a shot, and did a bunch of light sets really working on my form and keeping my elbows in, and it felt pretty good, so i put 185 on to see what i could do.

The day before i only did 185 for three reps. After changing my form a bit on tuesday, i freakin' did 185 for six reps while i was sore! :evillaugh And the reps felt wayyy better too. I'm so pumped for benching now, can't wait for tuesday so i can see what i can do. :D

bschatz88
01-12-2006, 08:06 PM
Solid workout broski. Can't wait to see ya tear up that bench.

Canadian Crippler
01-12-2006, 08:57 PM
You should definitely switch the "assistance" day to Speed Squat/DL bro.

Coke
01-13-2006, 06:06 AM
Nice plan to toss around dude...great job on getting your form on the bench just right.

KevinStarke
01-13-2006, 09:39 AM
Setup looks good man, nice assistance work!

pinky8713
01-17-2006, 07:14 AM
Friday, January 13th, 2006

Speed Bench Day

Speed Bench
125 x 8
125 x 8
125 x 8
125 x 8
125 x 8
125 x 8
125 x 8
125 x 8

Close Grip Triples
warmups
185 x 3
195 x 3
205 x 2
185 x 3
185 x 3

Pushdowns
60 x 12
70 x 10
80 x 8
70 x 10
60 x 10


Was busy this weekend so i'm just now posting fridays workout. Today i'm doin' some heavy benchin', gonna tear it up. The workout will be up tonight. :D

bschatz88
01-17-2006, 07:27 AM
Tough Guy theme song chimes in...

Canadian Crippler
01-17-2006, 08:30 AM
Cool, why are you doing 8 reps on speed bench?

f=ma
01-17-2006, 08:40 AM
i was about to post the same thing, CC

nice workout nonetheless, pinky

bschatz88
01-17-2006, 08:42 AM
Cool, why are you doing 8 reps on speed bench?

Crippy, I think Pinky made a typo. It's supposed to be 3 reps.

KevinStarke
01-17-2006, 08:45 AM
Solid workout pink, nice close grips.

pinky8713
01-17-2006, 08:52 AM
Haha sorry guys, typo. Goin' to lunch in a few, gonna eat a ton.

BTW school sucks.

bschatz88
01-17-2006, 11:08 AM
BTW school sucks.

You're tellin' me.

pinky8713
01-17-2006, 07:53 PM
Fma, bryan, kevin, coke, matt, built, everybody - Thanks a lot for the comments and motivation. If it wasn't for you guys i don't know if i'd have the motivation to keep goin' at it day in and day out. :D


Tuesday, January 17th, 2006

Heavy Bench Day

Heavy Bench
135 x 8
135 x 8
185 x 2
205 x 5 PR
215 x 3 PR
205 x 3
185 x 6

F4ckin' right. I was sooooo close on the sixth rep at 205, my buddy phil said he hardly touched the bar.

Incline DB Bench
warmup
44s x 10
64s x 8
64s x 7
64s x 6

First time incline db benching in forever. It was alright. I'm just psyched about the regular benching that happened before these. :D

Skull Crushers
65 x 12
70 x 10
75 x 7

Would have done some nice weighted dips here but i worked out at my buddys and had nowhere to do them, so i just did some skulls.


Overall

Awesome workout. Period. I'm pumped about benching now after i changed my form a bit and started eating :D It felt great. Just gotta keep the eating up because i feel skinny as hell. Ate good the past few days and am eating awesome today.

HEY MITCH - HOW'S THAT FOR YA! :strong: :evillaugh

Kiaran
01-17-2006, 11:17 PM
Makin' mad ****ing progress in here, pinky. Bench is gettin solid.

Built
01-17-2006, 11:59 PM
Brady, those benches! Holy CRAP!

<rubs hands together>

Now, if you manage to KEEP EATING - imagine what you can be putting up by the end of the school year?

Canadian Crippler
01-18-2006, 12:51 AM
You promised 205 for 6, so technically you lose son. :p

Good work though, things are progressing nicely for the upper body.

pinky8713
01-18-2006, 06:45 AM
You promised 205 for 6, so technically you lose son. :p

Good work though, things are progressing nicely for the upper body.

Pfft. I said i could beat 185 x 6, and i did.

Thanks all for the comments. I've been eating good, still eatin' good. I'm up a few lbs.

bschatz88
01-18-2006, 07:08 AM
Nice work tough guy. Glad to see you using proper form on the bench.

bschatz88
01-18-2006, 07:19 AM
http://www.westside-barbell.com/articles.htm

Go look at those. A link strait from Hatfield himself.

Coke
01-18-2006, 07:37 AM
Nice benching and skulls bro...moving on strong with your work.

KevinStarke
01-18-2006, 08:48 AM
Hell yah man, told you that bench form would give you better results, glad you decided to give 205 a go.

pinky8713
01-21-2006, 02:19 PM
http://www.zippyvideos.com/4671303933326506/100_1768/

Haha

KevinStarke
01-21-2006, 02:29 PM
Lookin strong pinky, sounds like your having sex though haha.

pinky8713
01-21-2006, 02:34 PM
Haha i can't stop laughing at this damn video. Too funny.

pinky8713
01-23-2006, 03:40 PM
Monday, January 23rd, 2006

My buddy has been wanting to do westside and westside looks good to me, so that's what we're doin'...and we'll be stickin' with this for months.

Max Effort Squat Day

Squats
135 x 5
185 x 5
205 x 3
245 x 1
255 x 1
275 x 1
285 x 1 PR - highest i've went before is 255 for a handful of reps

I wanna ask hatfield or anybody else who does westside how many sets of singles they do on average? Should i be doing them like i did today, or should i do less sets so that maybe i can get a higher max because i'm not as worn out? Either way these squats felt GREAT today. Form is key. I've been working on my form lately, because i used to get some back pain, and now i feel my form is almost perfect. The squats felt killer. Next ME squat day i'm nailing at least 315 for sure. :evillaugh

Good Mornings
135 x 4
135 x 4
135 x 4

First time ever doing these. These have the be one of the most difficult exercises so i obviously went light this time, but they still weren't that easy.

BB Rows
185 x 4
195 x 4
205 x 4

Static Holds
300 x 10 seconds
300 x 10 seconds
300 x 10 seconds
300 x 10 seconds
300 x 20 seconds lol...

Probably should have held the others as long as i could, i don't know why i didn't haha. I was aiming but 10 seconds that's why i stopped at 10...but then i realized that's pretty stupid and i should've held them as long as possible. We worked out at my house and only had 300lbs of weight. I'll definitely static hold more next time at school.

Weighted Situps
BW+25 x 15
BW+35 x 15
BW+10 x 15

First two sets were too easy with the weight on my chest, so i put the weight behind my head on the last set and they definitely feel better and are much more difficult that way.


Overall

Great workout. Squats felt great, can't wait to do more. Learned how to do good mornings too.

Front Squats are supposed to be done on this day too, but bryan and i both have never done them and wanted to look up proper form before we tryed them...and i couldn't get online at the time. Oh well, we'll be able to do them on thursday.

imageD
01-23-2006, 03:43 PM
those squats are excellent man, I would have been fried after the first single!. Does you use a traditional wide powerlifting stance?

pinky8713
01-23-2006, 06:13 PM
Thanks bro. My stance isn't that wide really, but it's not narrow either. I'd say it's just wider than shoulder width.

f=ma
01-23-2006, 06:16 PM
very nice squat pr, pinky.. excellent other lifts as well!

bschatz88
01-23-2006, 07:04 PM
Nice workout broski.

Soon enough we'll be making little kids cry in the weightroom.

KevinStarke
01-23-2006, 07:35 PM
Hell yah man awesome squat PR, keep at it boy.

Kiaran
01-23-2006, 10:56 PM
Getting stronger every time I come in here, man. Nice work, indeed!

Built
01-23-2006, 10:58 PM
EAT!

:kiss:

Coke
01-24-2006, 06:32 AM
Sweet pr on the squats, nice job thoughout including the static holds.

pinky8713
01-31-2006, 01:42 PM
Fma, bryan, kevin, kiaran, built, cocoa - Thanks for the comments all. I've it weren't for you guys and wbb i wouldn't be anywhere near where i'm at now.

As you can see i haven't posted any recent workouts. I didn't have internet for like 4-5 days so i couldn't post my workouts at all. And i don't have study hall at school anymore either. :(

The internet is back up and running though so here goes..

Looks like i left off on last mondays squatting. Here's a quick version of last tuesdays workout -

Tuesday, January 23rd, 2006

ME Bench Day

Bench
135 x 8
135 x 8
185 x 3
205 x 1
225 x 1 PR
235 x fail

Damn! I wanted that 235, but at least i got 2 plates. The 225 went up nice and smooth too.

Then did some flies, pushdowns, weighted dips, etc.

Then skipped thursdays workout because we're morons. I can't even remember why.

Then friday did some nice speed benching.

Monday, January 30th, 2006

ME Deadlift Day

Deadlifts
135 x 8
135 x 8
185 x 5
225 x 3
295 x 1
315 x 1
335 x 1 PR
355 x fail

Can't complain, another PR. I hate failing though haha.

Front Squats
115 x 8
115 x 8
135 x 8

First time ever front squatting. It feels so weird but i'll get used to it. They did feel pretty good even though it was hard to keep good balance.

Good Mornings
135 x 4
135 x 4
135 x 4

Still working on getting the form on these down too. I believe my form was better than last weeks.

BB Rows
155 x 4
175 x 4
185 x 4

Lightened it up a little so my reps could be better. Reps were much better and they felt good.

It was a good workout overall. Had to head out real fast then because i had to work. I'll do my grip work with todays workout instead.

pinky8713
01-31-2006, 01:53 PM
Even though i believe i can lift a little more on all of these right now, here are the maxes i've done as of now -

bench 225
deadlift 335
squat 285

My goals for next ME days which are in 2-3 weeks are -

bench 240
deadlift 355
squat 305

:evillaugh

I gotta eat more like always, i ran outa creatine too and haven't been eating great so i'm only around 165lbs. I'm such a bitch at 165. :(

SW
01-31-2006, 05:59 PM
Bench that **** bro.

KevinStarke
01-31-2006, 06:17 PM
Nothing wrong with bein 165 man!

pinky8713
01-31-2006, 06:39 PM
Nothing wrong with bein 165 man!

Yeah, when you're 5'3...

I'm pretty pissed off right now. I didn't go to school today so i had to try working out here at home. Last time after i worked out though i noticed my bar was bent to hell...i tryed benching anyways though and it sucked so i'm pretty much screwed for todays workout. I'll do it at school tomorrow since tomorrow is my off day anyways...i won't miss it.

Coke
02-01-2006, 04:14 AM
To tell the truth I was getting a little concerned since U haven't been around...sweet updates, everything looks good.

f=ma
02-01-2006, 06:05 AM
nice man you nailed 225. next stop, 315... say march, right?

KevinStarke
02-01-2006, 07:47 AM
That a' boy. Gotta do what ya gotta do.

pinky8713
02-01-2006, 09:24 AM
coke - no worries man, i'll never stop :D

fma - pfft, march? how bout this month ;)

kevin - hell yeah

pinky8713
02-01-2006, 10:04 AM
This is a lot of fun. I have a three day ISS (in school suspension) starting today. This is my first ISS and it's pretty damn sweet haha. I just sit here all day and look at WBB. :D

KevinStarke
02-01-2006, 10:05 AM
Why'd you get ISS?

P.S. - You stole hatred's avatar tuttut

pinky8713
02-01-2006, 10:15 AM
Damn, did i really? He dosen't still have it does he? haha

I got a saturday detention because of tardies and i told the dean that i couldn't go because i had to work that saturday. He said if i can't get off work and go to the saturday detention then i have to take a three day ISS. So i'm in ISS today till friday.

It's pretty sweet haha. I just sit on the comp like now, eat, and drink, and give the teacher crap like everybody else haha. I don't see how this is any kind of punishment.

Anyways, after school i'm doin some benchin' and stuff, so i'll post that later. I'm really tryin' to step up the eating. I ate insanely yesterday. It was unbeilevable. I'll do the same tonight. I really want to get to a lean 175-180 for summer. That would be tight.

pinky8713
02-02-2006, 09:30 AM
Wednesday, February 1st, 2006

3 board bench

I was in a hurry and just did regular benchin'.

bench
135 x 8
135 x 8
155 x 3
185 x 6
185 x 5
165 x 6

db bench
70s x 6
70s x 5
70s x 4

pushdowns
70 x 7
70 x 6
70 x 5

hammers
45s x 8

straight bar curls
95 x 6


This was probably the lamest workout of my life. Football doesn't lift on wednesdays apparently, so i couldn't get in the locked weightroom. I waited around forever but nobody was coming, so finally i was just about to jump the fence hah. Right when i was gonna track came in and opened the weightroom up. I got to lift with about 10 105lb freshman track kids, and their lame coach wouldn't let me turn up the music at all. Yeah, so it sucked, i wasn't pumped at all...i just did some work and got outa there. Saturday will be a KILLER chest workout to make up for it though. :evillaugh

Anyways, todays workout should be better. Speed deadlift day i believe. I'll do some nice speed deads and then do front squats for the second time.

I'm movin' fridays workout to saturday then since i just did chest and stuff yesterday. I'm finally eatin' again now too, this'll be my third day eating real well, so i plan to have a killer bench workout saturday.

Coke
02-02-2006, 10:35 AM
Fine and swift work done on the regular and db bench, cool arm work too man.

KevinStarke
02-02-2006, 11:03 AM
Gotta get it done one way or another man, good effort.

f=ma
02-02-2006, 11:38 AM
nice man, keep it up.. better a lame session than nothing

pinky8713
02-02-2006, 11:45 AM
Coke - Thanks man

Kevin - Yep, gotta do what ya gotta do

Fma - Yeah for sure. I just had an off day for some reason, and i'm sure the environment didn't help it. I actually tryed doing this workout the night before at my house, but my olympic BB is messed up, it's bent to hell...so after a couple sets of benching i stopped because my bar is just too messed up. So i was a little sore when i lifted yesterday. It just sucked because i just did 205 x 5 last week and i've been eating real well...to only do 185 x 6 yesterday.

I'll redeem myself saturday, no doubt.

f=ma
02-02-2006, 11:50 AM
im sure bro, no doubt there

im feeling a whole new kind of soreness in my lats today. ive never really done weighted chins before todays upper w/o and holy cow is my back worked. its nice to see that westside is working so well for you and bryan.. ive been really considering changing my routine from upper/lower to a more typical split

pinky8713
02-02-2006, 12:01 PM
Yeah I want to incorporate some weighted chins into my routine. I haven't done em in a while, i used to love em.

I don't know if you're interested in power lifting but if you are, i'd definitely give westside a shot. I'm lovin' it so far. The way we do it, there's a week 1, week 2, and week 3, each a little different, then you start over. This first time through is a little slow since there's some new exercises i'm learning, like good mornings, front squats, and board benchin'...but so far i'm lovin' it. I'm expecting to have some killer gains on my maxes every 3 weeks. :evillaugh

f=ma
02-02-2006, 12:07 PM
powerlifting is definitely something i like.. but i want size more than i want strength.. inherently, strength comes with size too.. i dunno to be honest bro.. im still learning all the time. ive been reading a few westside journals trying to see how it works, its interesting

Built
02-02-2006, 12:18 PM
Westside uses conjugated periodization. If you want to look up more on this, search for the periodization post I put up on here, and you can read this article on it: http://www.t-nation.com/findArticle.do;jsessionid=5B1AC81FC632FB57562B2D155692C199.ba08?article=body_133per

KevinStarke
02-02-2006, 12:24 PM
powerlifting is definitely something i like.. but i want size more than i want strength.. inherently, strength comes with size too.. i dunno to be honest bro.. im still learning all the time. ive been reading a few westside journals trying to see how it works, its interesting

BLASPHEMY!

pinky8713
02-02-2006, 04:41 PM
Thursday, February 2nd, 2006

DE Deadlift Day

Speed Pulls
8 x 135
8 x 135
3 x 175
3 x 175
3 x 175
3 x 175
3 x 175
3 x 175
3 x 175
3 x 175

Front Squats
8 x 135
8 x 155
6 x 165

Only my second time doing these. Monday was the first when i only did sets of 115 and 135. These'll keep movin' up real nicely. :D They felt real good too, i was pleased.

BB Rows
8 x 135
6 x 165
4 x 185
4 x 185

Here in the journal it doesn't seem like the rows are improving, but they are. I fixed up the form, and i bend over much more now. Feels like the rows do a lot better job now at what they're supposed to do.

Weighted Chin Ups
8 x BW+20
5 x BW+25
4 x BW+25

-Grip Work-

Gonna do some weighted ab work tomorrow.

Good workout today. I'm worn out. The speed pulls felt GREAT. They flew up and my form just felt great. As far as the front squats go, i'm working on getting used to having weight on the front of my shoulders, so far so good. The weight is rising well and they feel great. Umm, rows were good and they feel better now, and the chin ups were good too, not much else to say.

I'm gettin' so sick of being a skinny bitch. Tuesday and wednesday i ate insanely, and today i'm eating awesome too. I'm getting more motivated again for whatever reason which f4cking rocks. I'm gonna KILL benching when saturday comes.

I think i'm gonna head to GNC to buy some whey and creatine tonight too. I've been out for weeks now. So i'll get some more hopefully tonight. And with that, i should be set, everything is dialed in again. :evillaugh :D

Canadian Crippler
02-02-2006, 04:46 PM
Not to be a dick, but you did do 155 for 8 last time on front squats :p

Good session bro, weighted chins look great

SW
02-02-2006, 04:50 PM
Wow man, from your post and last workout I'd say that you're ****ing ready to get some serious strength! I like your motivation alot and how you're already thinking about saturday's workout to mentally prepare yourself for the rigors to come. You pulled your ass off!

pinky8713
02-02-2006, 04:50 PM
Yeah i was wrong with mondays front squats, ask bryan. I was in a hurry and typed it wrong. I actually did 115 and 135, not 135 and 155.

I'll fix it for you.

And hell yeah hatfield. I'm sick of this half ass pansy don't eat stupid bullsh!t. Bring the weight on!

KevinStarke
02-02-2006, 07:54 PM
Great speed work pink.

pinky8713
02-02-2006, 08:10 PM
Thanks tiny little man. My dad bought me some creatine tonight so i'm gonna start taking that again, and tomorrow when i get paid i'm buying more whey. Sooo, i'll be perfectly set. :evillaugh

f=ma
02-02-2006, 08:40 PM
very nice speed work bro

westside is doing you right

Hockey66
02-03-2006, 01:57 AM
What kind of form do you use on the bench? Elbows in, back arched, pressing with tris/lats.. or a bodybuilder style?

Coke
02-03-2006, 05:43 AM
Once your diet gets squared away it'll be off the chain...bb rows take time to improve on just do me a favor and don't drop'em or the front squats, they will do you good (I have yet to do them though, lol) - sweet speed pulls bro.

pinky8713
02-03-2006, 06:58 AM
Thanks fma and coke, and hell yeah it's gonna be off the chain. The diet has been squared away. :D

Hockey - Elbows in, back arched, using more tri's/lats bro. I just switched over to this way a couple weeks ago, so far so good.

Mik
02-03-2006, 09:20 AM
Nice numbers man. I haven't read all your journal yet. How long have you been doing Westside?

pinky8713
02-03-2006, 09:22 AM
This is only my second week doing westside - That's why i'm still learning some new stuff too, like the front squats and good mornings. Before i started westside, i was doing an upper/lower split. I'm lovin' powerlifting though.

Mik
02-03-2006, 09:31 AM
Yeah me too. I'm not doing Westside but am doing a PL routine for about a month or so. As they say at McDonald's "I'm lovin' it"

Hockey66
02-03-2006, 02:59 PM
Hockey - Elbows in, back arched, using more tri's/lats bro. I just switched over to this way a couple weeks ago, so far so good.

Yeah, thought so. How wide of a grip do you use, and do you bring the bar to your chest or upper abs like Kevin does?

pinky8713
02-04-2006, 12:01 AM
I put my ring finger on the outer ring, and it seems i bench to my lower chest.

pinky8713
02-06-2006, 05:55 PM
Two workouts to post today. One from saturday and one from today. One bad, one good.

Saturday, february 4th, 2006

Bench
8 x 115
8 x 135
4 x 155
5 x 185
4 x 195
3 x 205
3 x 185

Arnolds
7 x 50s
6 x 50s

These felt great.

Pushdowns (on a real lame machine)
4 x 70 unbelievably hard on this machine lol
7 x 60
6 x 60

Hammers
8 x 45s
4 x 50s


I worked out at rockys house since it was a saturday and i couldn't workout at school. He didn't have dumbbells high enough for me to dumbbell bench, which sucked. So the workout was kinda on the lame side, though the arnolds felt really good.

My bench though...god damn. I hate benching with a passion. Every single exercise i do feels freaking GREAT and is consistant...except for my benching. 9 outa 10 times i bench, it just feels like crap, don't really know why. Like once a month i'll have a bench day that actually feels good, so i get all pumped...and then next time it feels like crap again. It's really pissing me off.


Monday, February 6th, 2006

Box squats
135 x 8
155 x 8
225 x 3
265 x 1
285 x 1
295 x 1 PR

Front Squats
155 x 8
175 x 6
135 x 8

Did the 135 for my third set so i could work on form more. But these are feeling unbelievably good in my quads.

BB Rows
175 x 4
185 x 4
185 x 4

These are feeling great with the new, true, bent over row form.

Then did some calf raise exercises and grip work. Gonna do ab work with tomorrows workout.

Todays workout was nice. Rows are feelin' great and this was my first time box squattin' heavy, and they felt good.

bschatz88
02-06-2006, 06:40 PM
Nice work toughguy. ME CGBP tomorrow, **** yeah.

KevinStarke
02-06-2006, 06:56 PM
Solid benching man, as for your troubles its all about the groove man gotta keep your body tiiiiiight. It'll come to you young one, some day.

Your leg workout was sick congrats on the PR man your gonna be crapping on 315 realllll soon.

Coke
02-07-2006, 04:49 AM
Don't sweat the benching my friend, it happens to us all...fine sessions regardless, those squats are ace.

Mik
02-07-2006, 08:53 AM
Nice squats and rows man!

pinky8713
02-09-2006, 10:48 AM
Wednesday, February 8th, 2006

Close Grip Bench Press
8 x 115
6 x 135
3 x 155
3 x 185
3 x 205
2 x 215
2 x 205
4 x 185
5 x 165

Pushdowns
6 x 70
4 x 70
4 x 70
4 x 70

Front lateral raises
8 x 20s
4 x 30s
4 x 30s
4 x 30s

Hammers
8 x 40s
8 x 40s

40s were all i had but they felt good.

Gotta go, in school.

Mik
02-09-2006, 10:49 AM
Great close grips man!

KevinStarke
02-09-2006, 10:50 AM
Close grips for the win man, solid 215 double.

f=ma
02-09-2006, 04:16 PM
nice CGs.. solid work

Coke
02-10-2006, 05:02 AM
Good job on the numerous close grip sets Brady, nice workout.

bschatz88
02-10-2006, 10:56 AM
Toughguy.

pinky8713
02-14-2006, 11:16 PM
It's midnight and i gotta get to sleep - damn school tomorrow...so i'm gonna post this fast as i can. lol

Saturday, February 11th, 2006

Close Grip Speed Benchin'
8 x 95
3 x 115
3 x 115
3 x 115
3 x 115
3 x 115
3 x 115
3 x 115
3 x 115

Realllll easy, felt good though. Reps were fast as hell. Next time i speed close grip i'll do 135.


I tryed to bench here but my rotator cuff wouldn't let me. It hurt so bad even on the first set, i had to stop. So this really sucked. I decided at this point that i would have to take a little while off benching so i could let my rotator have some rest before i go at it again. I was pissed but i finished up the workout. I just kinda did some random stuff then.

I did skull crushers here but i can't remember the weight. 3 sets of them.

BB Rows
8 x 135
6 x 185
6 x 185
5 x 195

Niiiice rows, nice gain here. I love the new (correct) BO BB Row form.

Front Lateral Raises
6 x 30s
6 x 30s
6 x 30s
6 x 30s

Then finished up with hammers. Can't remember the weight and reps. (that's what happens when you don't post your workouts when you're supposed to)

Monday, February 13th, 2006

Squats
6 x 135
6 x 135
3 x 185
5 x 225
5 x 225
5 x 225
5 x 225
5 x 255

Real nice squats. Pretty much my first time doing 5 x 5 stuff. The routine doesn't call for it, but starting today (this day) i'm pretty much doing my own routine - whatever i feel like doing on my lifting days. Westside will be my base, but i'll be doing it my own way...such as i'm going to be doing a lot of 5 x 5 work with things like my squat and bench. The 5 x 5 squats wore me the hell out, i'm not used to so much heavy squatting but it was great. I can hardly walk today haha. Something came up and i had to leave asap so i didn't get to do the rest of the workout. I was happy to get the good squats in though.

Tuesday, February 14th, 2006

I was supposed to be taking a break from benching because of my rotator cuff, but i'm stupid i guess, and decided to see how it felt today anyways.

Bench
8 x 135 Bothered me a little
5 x 155 Bothered me a little
4 x 185 Started bothering me more - not good

Then i put 165 on for whatever reason. I figured i'd lighten the weight a tad and do my reps real slow and hopefully my rotator wouldn't bother me much. I got on the bench and thought about kevin starke and how he tells me all the time to keep tight haha. So i concentrated on "keep tight" and it helped a lot. I got a solid arch in my back, kept my everything including my core perfectly tight, and everything felt a lot better. That kinda made my overall form change a little and my rotator didn't really bother me and the reps felt a lot better then they usually do...so i did

5 x 165
5 x 165
5 x 165
5 x 165

Next bench day i'm gonna go for 175 x 5 x 5....or maybe even just 170 x 5 x 5 and work my way up by 5lb increments.

DB Bench
3 x 75s
4 x 65s
4 x 65s

I was dead. The 5 x 5 benching (just like the squatting yesterday) freaking killed me. I love it lol.

Arnolds
4 x 50s - Holy crap, i'm used to doing more than 4 reps at 50s lol...this was kinda a shock, i didn't realize how much the 5 x 5 really killed me until i did this set lol. The 45s were in useage and i was impacient so i just did some lateral raises..

Front Lateral Raises
8 x 25s
8 x 25s
8 x 25s

Close Grip Bench Press
3 x 135
3 x 165
3 x 155
3 x 155

Pushdowns
7 x 70
5 x 70
4 x 70

Good workout today - Benching felt a lot better, so hopefully it'll stay this way as long as i concentrate on staying tight like today...but you know how my benchin' is. We'll see.

Thursday squats, good mornings or SLDL's, maybe both lol, rows, and a little bi work.

Coke
02-15-2006, 05:10 AM
Keeping Westside as a base seems to be prevalent around here, then throw in your own thing...the close grips, bb rows, squats - everything looks good bro...Mean updates - :thumbup:

Kiaran
02-15-2006, 11:34 AM
Nice workouts there, man. Way to keep rollin through the bench and working on the form. Strength is looking better all the time.

KevinStarke
02-15-2006, 01:06 PM
Awesome workouts man. Bench strength will come in time.

pinky8713
02-18-2006, 01:17 AM
cocoa, kiaran, kevin - thanks for the comments guys

So here's the update

On thursday, my legs were still hella sore from the 225 x 5 x 5 squats on monday. The 5 x 5 is kicking my ass. I'll get used to it though. But yeah i couldn't do my workout with hella sore legs. I was bored before work though so i did some quick rows and lat pulldowns.

bb rows
8 x 135
8 x 135
6 x 185
6 x 185
6 x 195

Cool.

Lat Pulldowns
10 x 135
6 x 155
6 x 155
8 x 135


Then todays workout...well yesterdays considering it's 2am now...

Friday, February 17th, 2006

BB Bench
8 x 115
8 x 135
5 x 165
5 x 175
5 x 175
4 x 185
4 x 175

I'm happy with this. My rotator isn't bothering me so much on bench now with my form adjusted a tad (basically just keeping a nice arch in my back and keeping completely tight in my midsection...surprisingly it helped a lot). I did 165 x 5 x 5 last week with this, so this is an obvious improvement. Next workout i'll nail a complete 175 x 5 x 5. Then i'll probably go up 5lbs every workout, well that's the plan.

Close Grip Bench Press
6 x 135
6 x 155
5 x 155
5 x 155

Front Lateral Raises
6 x 30s
6 x 30s
6 x 30s

Skull Crushers
8 x 75
8 x 75
6 x 75

Flies on our machine
10 x 80
10 x 80
10 x 80



Solid workout. I hope to raise the 5 x 5 weight on bench almost every workout. Things are feelin' pretty good. Row strength is rising consistently now, along with some real nice squats last workout, a rise in bench weight this workout with the improved form, close grips while exhausted improved, everything is goin' pretty good. I'm slowly bulking, about a lb a week. It's goin' good.

Monday will be 5 x 5 squats at 230 or 235, or maybe i'll do some heavy deads...not sure yet.

KevinStarke
02-18-2006, 07:27 AM
Real solid workout man awesome benching.

SW
02-18-2006, 08:48 AM
Hey man, you've been showing some good progress and dedication lately. Good man for working through the cuff pain. Sometimes it hurts me too. Just make sure to take care of them by doing light cuff work afterwards.

Putting what works for you and westside into the same routine is a surefire way to get where you're goin'.

Coke
02-19-2006, 05:56 AM
Ace slow bulking plan dude...nice job on raising up all over the place.

Canadian Crippler
02-19-2006, 01:49 PM
Good warmups, but where are the working sets?? :p

Canadian Crippler
02-27-2006, 11:15 PM
Hey man, do you still workout? Or did you meet another fat chick in grade 10? HAHAHAHAHA. Ha.

pinky8713
02-28-2006, 04:14 PM
Thanks for the comments guys. I haven't posted in a while because i've just been real busy. That and the fact that this past weeks working out wasn't so hot. I ended up feeling sick at the end of the week so i missed a couple workouts.

Anyways, the second half of my senior year, unlike the first, has been goin' real ****ty. I've been working a lot and since i don't have a car it's rough getting people to pick me up all the time. So i quit my job a few days ago because i wanna have more free time and be able to have more fun. Gotta party this weekend :D. I'm lovin' the free time so far. My school work is getting done now too.

Tuesday, February 28th, 2006

BB Bench
8 x 115
8 x 135
5 x 155
5 x 185
5 x 185
5 x 185
5 x 185
5 x 185

Hell yeah, 5 x 5 PR. No help at all whatsoever. Felt great. :evillaugh

CGBP
5 x 135
8 x 165
7 x 165
3 x 185
5 x 165

Nice close grippin' too. I was dead and the 165 was cake, so i had to put 185 on.

Front Lateral Raises
8 x 20s
6 x 30s
6 x 30s
6 x 30s

Hammers
8 x 40s
8 x 40s
6 x 40s

Then a couple sets of flies on the machine.

Sweet workout. :D

Gotta squat or deadlift tomorrow with some hardcore back work too.

KevinStarke
02-28-2006, 04:18 PM
Awww yah boy ace job.

Coke
02-28-2006, 04:19 PM
Great independent work on the flat & close grip bench...fine overall workout to keep you in the groove.

D Breyer
02-28-2006, 05:07 PM
throwing up some nice poundage, keep up the good work pinky

Kiaran
03-01-2006, 02:11 PM
Ahhh, how I miss the days when I could just quit my job to go have fun and tell my parents that it would "allow me to have more time to get my schoolwork done." lol, enjoy it while you can, man, you lucky bastard :) Really impresive rowing and nice work with the benching as of late, bro.

pinky8713
03-01-2006, 06:34 PM
kevin - Fo sho

coke - Thanks man, the benching is feeling great lately. It's probably my favorite exercise now that my shoulder doesn't bother me and my form feels dead on. Can't wait to get a 205 x 5 x 5 soon.

capn - Will do man, will do

kiaran - Haha hell yeah man. It's the second semester of my senior year. I gotta live it up. And thanks.

Wednesday, March 1st, 2006

Squats
8 x 135
5 x 185
5 x 225
5 x 235
5 x 235
5 x 235
5 x 235

Oh yeah...5 x 5 PR. It was pretty rough but i did it. Next workout i'll most likely do 235 again but with the first set being 235 too (notice this time i did 225 for one set, then 235 for four sets). My form was gettin' a little sketchy with the last two reps of the last few sets, but it definitely wasn't bad, i hung in there and did em.

Calf Raises
15 x 235
15 x 235
15 x 235


I started doing rows too...
8 x 135
6 x 185
And then i decided to stop because my lower back isn't feeling too great. It wasn't from the squats though. I'm not sure what it's from, about two days ago my back started bothering me and i didn't even lift. I'm plannin' on takin' tomorrow off and then doing some back work on friday i think.

I was hardcore today lol. Worked out at my friends and wasn't prepared so i had no shoes to lift in. What i was wearing there was no way i could squat in those, so i just went barefoot on the concrete hah. It went well haha. :D

Oh i almost forgot to mention, I also killed my abs today with weighted sit ups and stuff.

KevinStarke
03-01-2006, 09:00 PM
Movin up on those squats, awesome job man.

Coke
03-02-2006, 06:14 AM
Aced them 5 x 5 squats, special props on the pr and for being hardcore by doing'em barefoot on concrete.

pinky8713
03-10-2006, 10:23 AM
Thanks guys...

I'm in school, gotta make this quick. I've been real busy lately and things have been making me not able to get my workouts in, which sucks. I gotta get my sh*t together.

Got a little quick workout in yesterday though.

Bench
8 x 95
8 x 135
5 x 155
5 x 185
5 x 195
3 x 205
5 x 185
5 x 185

Didn't have a spotter. I hate not having a spotter. Shoulder was bothering me a tad too but i pushed through. I probably could have gotten a fourth rep on 205. Anyways i was happy with the benching considering i've slacked hardcore lately. Next bench workout i'll probably do 190 x 5 x 5, then 195 x 5 x 5 the next.

i'lll post again later, gotta go

Built
03-10-2006, 10:26 AM
You watch that shoulder. <rubs injured spine pensively>

Good to see you posting again, bud.

Kiaran
03-10-2006, 10:45 AM
Any movements are better than none, bro. Nice work on that bench.

Canadian Crippler
03-10-2006, 12:29 PM
I've been real busy lately and things have been making me not able to get my workouts in, which sucks.Uhh, no. Things don't make you skip workouts. Your lack of dedication does. ;)

Eyo.

Coke
03-11-2006, 07:13 AM
Quite a few guys have gotten shoulder deals from going it alone without a spotter, my guess it all depends on how long your arms or torso is and where you're sitting on the bench. Good job getting those quickie flat bench presses in.

D Breyer
03-15-2006, 07:37 PM
pinky hows it going man? its been awhile...

lifts looking strong as usual, keep up the good work man

Nito
03-18-2006, 07:26 PM
Go to the gym you sick ****.