View Full Version : We can rebuild him... Better, stronger, faster....

eldwin

01-19-2007, 12:45 AM

Hey all,

I'm new to Wannabe Big, so I thought I'd keep a journal here.

Here are my stats:

Age 31

Height 5'10

Weight 210

I'm going to use a Westside variant. It's my first time using this routine and I'm expecting it to be fun.

So, after the Christmas layoff, I'm back in the gym.

ME Bench - Upper

Time 45 minutes

Strength 3/5

Stamina 3/5

1. Flat BB Bench

135lb X 10

185lb X 5

225lb X 2

255lb X 2

245lb X 3

225lb X 6

2. Hammer Grip Chins

BW X 6

BW X 6

BW X 6

BW X 6

3. Standing Military Press

95lb X 10

135lb X 5

135lb X 5

135lb X 5

4. Pendlay Row

135lb X 10

135lb X 10

135lb X 10

5. V-Bar Cable pushdown

12pin X 10

14pin X 6

6. DB Standing Side Lateral Raises

25DBs X 10

30DBs X 10

Decline Crunches

BW X 20

BW X 20

BW X 20

I was definately winded after the workout. Strength and stamina were down as expected. Hopefully it won't take me too long to get back into the rhythm.

eldwin

01-19-2007, 01:08 AM

Here's how the routine will go. I'll make some changes along the way when needed.

ME Bench - upper

ME Bench Press- 1 x 3 100% ME, 2 x 3 >90% 3RM

weighted hammer grip chinups 4 x 5-6

Military Press - 3 x 5-6

Pendlay row - 4 x 5-6

V-Bar Cable pushdowns - 2 x 10-15

DB laterals - 2 x 10-15

off

ME Deadlift - lower

ME Deadlift- 1 x 3 100% ME, 2 x 3 >90% 3RM

RE ATG Squat - 4 x 10

Hamstring Curls - 3 x 8-12

Hammer Strength Shrugs - 3 x 8-12

Calve Raises - 2 x 10-15

off

RE Bench - upper

RE Bench Press - 3 x 8

ME Pendlay Row - 4 x 5

RE Weighted Dips - 3 x 8

Hammer Strength Iso Row - 4 x 8-12

DB curls - 3 x 10-12

laterals - 2 x 10-15

off

ME Squat - lower

ME squat - 1 x 3 100% ME, 2 x 3 >90% 3RM

RE Romanian Deadlift- 4 x 10

RE Leg Press - 3 x 8-12

Calve Raises - 3 x 8-12

Hammer Strength Shrugs - 2 x 10-15

off

I'll finish off every workout with some core work.

subaru3169

01-19-2007, 01:35 AM

are ya sure it's a good idea to be standing while pressing that much weight above your head?? it seems to be a bit unsafe, no??

eldwin

01-19-2007, 08:57 AM

are ya sure it's a good idea to be standing while pressing that much weight above your head?? it seems to be a bit unsafe, no??

Thanks for checking in.

My 5RM on Standing Military is 165lb, so I felt I could manage 135 pretty well. I just never did them after heavy bench pressing. As expected, my shoulder strength took a hit after bench.

I think there's potential for injury if you don't use proper form, but that will occur with any exercise.

eldwin

01-20-2007, 04:26 PM

ME Deadlift - Lower

Time 40 minutes

Strength 3/5

Stamina 4/5

1. Deadlift

135lb X 5

225lb X 5

275lb X 1

315lb X 3

365lb X 0

335lb X 1

315lb X 3

2. ATG Squat w/ pause at bottom

135lb X 6

155lb X 6

185lb X 6

3. Hamstring Curls

90lb X 8

90lb X 8

90lb X 10

4a. Smith Machine Standing Calf Raises

180lb X 10

180lb X 10

180lb X 10

180lb X 10

-- Alternate with --

4b. Decline Crunches

BW X 20

BW X 20

BW X 20

BW X 20

-- Alternate with --

4c. Hammer Strength Shrugs

360lb X 6

360lb X 6

270lb X 10

270lb X 10

I over shot on the deadlifts and felt like a dork doing it. :bang: But I love deadlifts. They're probably my favorite exercise.

Everything else went ok. My lower back was gassed, so I wasn't sure how heavy to go with the squats. It was all good though. I paused 5 seconds at the bottom on all reps.. felt good.

McVein

01-20-2007, 04:27 PM

great lifting man, hard luck on the 365 dead miss

OneBadUnit

01-20-2007, 09:28 PM

Great lifts !!! Good to see you on the boards bro !!

eldwin

01-23-2007, 10:22 PM

I decided to tweak the routine a bit and add a ME Row Day.

ME Row - Upper

Time 60 minutes

Strength 3/5

Stamina 4/5

1. ME Pendlay Row

135lb X 6

155lb X 5

185lb X 2

225lb X 2

205lb X 3

195lb X 4

2. Flat DB Bench Press

45DBs X 10

80DBs X 8

90DBs X 8

100DBs X 6 Sucks!!

3. Hammer Strength High Iso Row

220lb X 8

220lb X 8

220lb X 8

4. Weighted Dips

BW X 6

BW(+45) X 8

BW(+45) X 8

BW(+45) X 8

5. One Arm DB Preacher Curl

40DBs X 8

40DBs X 6

6a. Standing Side Lateral Raises

30DBs X 8

30DBs X 8

30DBs X 8

-- Alternate with--

6b. Machine Crunches

70pin X 12

80pin X 12

6c. Hanging Knee Raises

BW X 10

BW X 10

Workout felt good for the most part. Dips felt great after not doing them for a while. No shoulder pain. My biceps felt pretty pumped before the curls so I stopped at 2 sets. I might mix in some bi's/tri's on a lower day.

eldwin

01-25-2007, 10:47 PM

ME Squat - Lower

Time 40 minutes

Strength 3/5

Stamina 3/5

1. ME ATG Squats

95lb X 6

135lb X 6

185lb X 3

205lb X 2

225lb X 3

225lb X 3

205lb X 3

2. Romanian Deadlift

135lb X 10

185lb X 8

185lb X 8

3. Leg Press

360lb X 8

540lb X 8

540lb X 8

540lb X 8

4a. Seated Calf Raises

45lb X 15

90lb X 15

90lb X 15

90lb X 15

-- Alternate with--

4b. Decline Crunches

BW X 20

BW(+25) X 15

BW(+25) X 15

Just easing into doing heavier squats. I'm testing the lower back, since this routine is killing it so far. ATG felt good. Coming out of the hole was no problem. I'm looking forward to putting more weight on there.

OneBadUnit

01-26-2007, 03:37 PM

Great lifts E !!!!

So when we going to the gym so I can abuse you ?!!??!!

eldwin

01-26-2007, 07:47 PM

Great lifts E !!!!

So when we going to the gym so I can abuse you ?!!??!!

Name the time and place brudda!!

eldwin

01-27-2007, 08:50 PM

ME Bench - Upper

Time 50 minutes

Strength 3/5

Stamina 3/5

1.ME Flat BB Bench

135lb X 8

185lb X 5

205lb X 3

225lb X 2

260lb X 2

245lb X 3

235lb X 3

2. Hammer Grip Chins

BW X 8

BW X 8

Wide Grip Pullups

BW X 6

BW X 6

3. Standing Military Press

145lb X 5

155lb X 3 Sucks!!

135lb X 6

4. Hammer Strength Low ISO Row

180lb X 8

180lb X 8

180lb X 8

5a. Seated Cable Flys

60pin X 10

90pin X 8

--Alternate with--

5b. DB Standing Side Lateral Raises

30DBs X 10

30DBs X 10

--Alternate with--

5c.Decline Crunches

BW X 20

BW X 20

BW X 20

Detard

01-27-2007, 08:53 PM

great benching eldwin!

eldwin

01-30-2007, 10:22 PM

great benching eldwin!

Thanks bro.

ME Deadlift - Lower

Time 40 minutes

Strength 3/5

Stamina 4/5

1. ME Deadlift

135lb X 6

225lb X 5

275lb X 2

335lb X 3

315lb X 3

315lb X 3

2. ATG Squat with 5 second pause at the bottm

135lb X 6

185lb X 6

185lb X 6

185lb X 6

3. Hamstring Curls

100lb X 8

90lb X 10

90lb X 10

4a. Seated Calf Raises

90lb X 12

90lb X 12

90lb X 12

-- Alternate with --

4b. Leg Press Machine Calf Raises

180lb X 10

180lb X 10

180lb X 10

-- Alternate with --

4c. Decline Crunches

BW X 20

BW X 20

BW X 20

BW X 20

5. Hammer Strength Shrugs

180lb X 10

270lb X 10

360lb X 6

360lb X 6

270lb X 8

6. EZ Bar Curls

80lb X 8

80lb X 8

OneBadUnit

01-31-2007, 02:43 AM

RAWR !!! Get those legs !!!!

eldwin

02-01-2007, 11:31 PM

ME Row - Upper

Time 75 minutes

Strength 3/5

Stamina 4/5

1. ME Pendlay Row

135lb X 8

155lb X 5

185lb X 3

205lb X 3

225lb X 2 I think I'm overreaching on this. :mad:

205lb X 3

185lb X 5

135lb X 8

2. Flat DB Bench Press

45DBs X 10

80DBs X 8

100DBs X 8

100DBs X 6

3. Widegrip Lat Pulldown

150pin X 8

150pin X 8

150pin X 8

4. Weighted Dips

BW X 6

BW(+45) X 8

BW(+90) X 0

I was in starting position, came down and was pushing up for my first rep when.... SNAP!!... The chain broke on my dip belt. Sucks too!! I was gonna kill that weight.:mad:

4. Hammer Strength Seated Dip Machine

90lb X 10

180lb X 10

230lb X 8

270lb X 8

Seated Side Lateral Raises

30DBs X 10

30DBs X 10

One Arm DB Preacher Curl

40DBs X 8

40DBs X 8

-- Alternate with--

Decline Crunches

BW X 20

BW X 20

BW X 20

BW X 20

I ordered another Dip belt right when I got home from the gym. The previous one lasted about a year. It should get here in time for my next dip workout. I really didn't like my previous experiences with the HS Dip Machine, but I thought I'd give it another shot. It feels awkward, but my tri's and chest felt pumped afterward.

My rows are sucking ass.:bang:

Overall, I think the workout went well. My chest and arms where pumped.

eldwin

02-03-2007, 03:43 PM

ME Squat - Lower

Time 60 minutes

Strength 3/5

Stamina 3/5

1.ME ATG Squats

95lb X 8

135lb X 8

185lb X 5

205lb X 1

----------

(w/ 3 sec pause at bottom)

225lb X 3

225lb X 3

225lb X 3

185lb X 6

2. Romanian Deadlift

135lb X 10

185lb X 6

205lb X 6

205lb X 6

3. Leg Press

90lb X 10

360lb X 8

540lb X 8

590lb X 6

640lb X 6

4a. Smith Machine Standing Calf Raises

90lb X 15

180lb X 12

180lb X 12

180lb X 12

-- Alternate with--

4b. Decline Crunches

BW X 20

BW(+25) X 15

BW(+25) X 15

BW(+25) X 15

-- Alternate with--

4c. V-Bar Pushdowns

8pin X 10

12pin X 10

15pin X 6

13pin X 10

OneBadUnit

02-04-2007, 03:24 AM

Work outs look solid !! I probably don't need to ask, but you know I will anyway; I'm guessing something other than the chain snapped? Since a chain would be much less at Home Depot than ordering a new belt =P

eldwin

02-04-2007, 11:28 AM

Work outs look solid !! I probably don't need to ask, but you know I will anyway; I'm guessing something other than the chain snapped? Since a chain would be much less at Home Depot than ordering a new belt =P

Actually, you're right.

I was so pissed after the chain broke, I immediately took the belt and shoved it in the trash. Right after I did, rational thought began crawling back into my head, but it was too late. Everyone in the weight room saw me throw the belt away and I couldnt' open up the trash bin looking for it.:redface:

I didn't like the back part of the belt anyway. My new one is Nylon.

OneBadUnit

02-05-2007, 06:09 PM

LOL !!!

Oh well, how do you like the nylon one?

eldwin

02-06-2007, 11:30 PM

ME Bench - Upper

Time 60 minutes

Strength 4/5

Stamina 4/5

Warmup

Squats w/ 5 sec pause at the bottomw

135lb X 8

135lb X 8

135lb X 8

1. ME Flat BB Bench

135lb X 10

185lb X 5

205lb X 3

225lb X 2

260lb X 3

245lb X 3

245lb X 3

2. Hammer Grip Chins

BW(+25) X 6

BW(+25) X 6

BW X 8

BW X 6

3. Standing Military Press

155lb X 5

145lb X 5

135lb X 6

4. Pendlay Row

135lb X 8

155lb X 6

155lb X 6

5. DB Standing Side Lateral Raises

30DBs X 10

30DBs X 10

Decline Crunches

BW X 20

BW X 20

BW X 20

BW X 20

eldwin

02-06-2007, 11:32 PM

LOL !!!

Oh well, how do you like the nylon one?

Used the nylon tonight. It felt good. The chain is a lot longer on this one, so I have to double loop it (if that makes sense.)

OneBadUnit

02-07-2007, 10:01 PM

YEa, I know what you mean; I double mine too

eldwin

02-09-2007, 12:05 AM

ME Deadlift - Lower

Time 55 minutes

Strength 4/5

Stamina 4/5

1. ME Deadlift

135lb X 8

185lb X 5

225lb X 5

275lb X 3

345lb X 2

315lb X 3

315lb X 3

2. ATG Squat

135lb X 8

185lb X 6

205lb X 6

185lb X 6

3. Hamstring Curls

110lb X 8

130lb X 6

110lb X 8

4a. Hammer Strength Shrugs

180lb X 10

270lb X 10

360lb X 6

380lb X 6

Drop set

270lb X 10

-- Alternate with --

4b. Decline Crunches

BW X 20

BW X 20

BW X 20

BW X 20

-- Alternate with --

4c. Seated Calf Raises

115lb X 10

115lb X 10

115lb X 10

115lb X 10

eldwin

02-11-2007, 01:12 PM

Not a good day in the gym. First, I made the mistake of rolling out of bed and going straight to the gym without eating. Second, the chain broke on my new dipping belt. I'm going to home depot to buy a heavy duty chain.

ME Row - Upper

Time 60 minutes

Strength 3/5

Stamina 3/5

1. ME Pendlay Row

135lb X 6

155lb X 5

185lb X 3

205lb X 2

230lb X 0 Walked away and came back after a few minutes...

230lb X 2 Sloppy

205lb X 3

205lb X 3

135lb X 8 Standard Bent Over Rows

2. Incline DB Bench Press

50DBs X 10

75DBs X 8

90DBs X 8

90DBs X 8 Light weight!!

3. Wide Grip Lat Pulldowns

165pin X 6

165pin X 6

165pin X 6

4. Weighted Dips

BW X 6

BW(+45) X 8

BW(+90) X 0 Chain Snapped again... this time at the hinge.

BW X 15

BW X 15

One Arm DB Preacher Curl

40DBs X 10

40DBs X 10

Standing Side Lateral Raises

30DBs X 10

30DBs X 10

-- Alternate with--

Decline Crunches

BW X 20

BW X 20

BW X 20

BW X 20

Stomach was growling at the end of the workout...

I was pleased with the incline DB bench since I haven't done those in a while. I probably could've gotten off 6 easy reps of the 100's (PR is 110's X 3.) I'm probably going to drop some weight on the Pendlay Rows. My form is sloppy and I'm not making much progress. Doing the last 2 sets of Dips (15 reps) really pumped up my chest and tris. I didn't rest much in between sets. Sucks about the chain.:bang:

OneBadUnit

02-12-2007, 08:23 AM

You broke another chain? LMAO, WTF!???

eldwin

02-12-2007, 10:16 PM

You broke another chain? LMAO, WTF!???

I know... I only had 2 plates on there too. :cry:

eldwin

02-14-2007, 08:53 PM

The diet has taken a nose dive the last 4-5 days. I'm eating junk and feeling like shzit. I just need to get off my arse and prepare my meals ahead of time.

ME Squat - Lower

Time 35 minutes

Strength 4/5

Stamina 3/5

1.ME ATG Squats

135lb X 8

185lb X 5

205lb X 5

235lb X 3

205lb X 5

205lb X 5

2. Romanian Deadlift

135lb X 6

185lb X 6

210lb X 6

210lb X 6

3. Leg Press

360lb X 8

540lb X 8

630lb X 6

720lb X 6 lightweight!!

4. Seated Calf Raises

90lb X 15

90lb X 15

90lb X 15

I cut the workout short. Time to strap up on the RDL's. My grip was giving out before the rest of my body. Squat is starting to feel more comfortable. Coming out of the hole was too easy on the 235lb set. I even paused at the bottom for 5 seconds on the last 2 reps.

Now if I can find a personal chef...

eldwin

02-16-2007, 09:49 PM

ME Bench - Upper

Time 50 minutes

Strength 3/5

Stamina 4/5

1.ME Flat BB Bench

135lb X 8

185lb X 5

225lb X 3

265lb X 2

245lb X 3

245lb X 3

2. Pullups

Wide Grip Pullup

BW X 6

Hammer Grip Chins

BW X 10

BW X 10

(15 Second Rest)

BW X 8

3. Standing Military Press

160lb X 5

145lb X 5

135lb X 6

4. Hammer Strength Low ISO Row

180lb X 8

180lb X 8

180lb X 8

5a. DB Standing Side Lateral Raises

30DBs X 10

30DBs X 10

--Alternate with--

5b.Hanging Leg Lifts

BW X 12

BW X 12

BW X 12

Machine Crunch

70pin X 10

90pin X 8

- Drop Set -

50pin X 10

Stumprrp

02-16-2007, 10:35 PM

strong workout man!

Detard

02-17-2007, 09:55 AM

awesome benching dude. gettin hella strong!

eldwin

02-18-2007, 12:51 PM

detard & Stumprrp Thanks for the compliments. I'm not where I want to be, but I'm working on it.:thumbup:

I think it might be time to reset the weight on some lifts. I'm failing on a few lifts and my body is starting ache.

ME Deadlift - Lower

Time 60 minutes

Strength 3/5

Stamina 4/5

1. ME Deadlift

135lb X 8

185lb X 5

225lb X 5

275 X 3

315 X 1

355lb X 0

Walked away came back...

355lb X 0:(

315lb X 3

315lb X 3

2. ATG Squat

135lb X 8

- Sumo Stance -

185lb X 6

205lb X 6

205lb X 6

3. Lying Hamstring Curls

80lb X 10

95lb X 10

95lb X 10

4a. Hammer Strength Shrugs

270lb X 10

360lb X 8

410lb X 4

- 5 sec rest -

410lb X 3

410lb X 4

- Drop Sets -

360lb X 8

270lb X 10

-- Alternate with --

4b. Smith Machine Standing Calf Raises

180lb X 10

180lb X 10

4b. Leg Press Machine Calf Raises

180lb X 15

270 X 15

-- Alternate with --

4c. Decline Crunches

BW(+25) X 15

BW(+25) X 15

BW(+25) X 15

BW(+25) X 15

5. Crunch Machine

90pin X 10

- Drop Set -

60 X 10

60 X 10

eldwin

02-24-2007, 05:01 PM

Due to some shoulder soreness and lower back stiffness, I was gonna take this week off, reset the weight, and go again with another cycle. But I was bored today, so I decided to put in a workout. I didn't go heavy with any of the weight, I just tried to get some blood pumping through the muscles.

Time 60 minutes

Strength 3/5

Stamina 4/5

ATG Squat

135lb X 10

155lb X 8

185lb X 5

205lb X 5

225lb X 5

Flat DB Bench Press

45DBs X 10

80DBs X 8

90DBs X 8

100DBs X 8

90DBs X 8

Pendlay Row

135lb X 8

155lb X 6

185lb X 5

205lb X 3

225lb X 3

Dips

BW X 15

BW X 15

BW X 15

Leg Press

360lb X 10

540lb X 8

630lb X 6

54lblb X 8

One Arm DB Preacher Curl

40DB X 10

40DB X 10

-- Alternate with --

Decline Crunches

BW X 20

BW X 20

BW(+25) X 15

BW(+25) X 15

HeavyBomber

02-24-2007, 10:42 PM

I can't beleive I missed your journal. I like what you're doing. Awesome routine and nice lifting.

eldwin

02-24-2007, 11:34 PM

I can't beleive I missed your journal. I like what you're doing. Awesome routine and nice lifting.

Thanks Bro. Stop by anytime.

Alrighty, I'm gonna make a few adjustments to the routine I posted earlier...

ME Bench - upper

ME Bench Press- 1 x 3 100% ME, 2 x 3 >90% 3RM

weighted hammer grip chinups 4 x 5-6

Military Press - 3 x 5-6

Pendlay row - 4 x 5-6

Cable Pushdowns- 2 x 6-10

DB laterals - 2 x 10-15

Abs

off

ME Deadlift - lower

ME Deadlift- 1 x 3 100% ME, 2 x 3 >90% 3RM

RE ATG Squat - 4 x 6-10

Hamstring Curls - 3 x 8-12

Hammer Strength Shrugs - 3 x 8-12

Seated DB Curls- 2 x 6-10

Calve Raises - 3 x 10-15

Abs

off

ME Row - upper

ME Pendlay Row - 1 x 3 100% ME, 2 x 3 >90% 3RM

RE DB Bench Press - 3 x 8

Wide Grip Lat Pulldowns - 4 x 5-8

Weighted Dips - 3 x 6-8

Skull Crushers- 2 x 8-10

DB laterals - 2 x 10-15

Abs

off

ME Squat - lower

ME squat - 1 x 3 100% ME, 2 x 3 >90% 3RM

RE Romanian Deadlift- 4 x 6-10

RE Leg Press - 3 x 6-10

Calve Raises - 3 x 8-12

One Armed DB Preacher Curl- 2 x 8-10

Abs

eldwin

02-27-2007, 10:15 PM

Alrighty, I've reset the weight and I'm starting a new cycle of my hybrid WSB routine. My left shoulder still has a little weakness in it, but I'm not pushing any heavy weight around.... so I decided to test it.

ME Bench - Upper

Time 60 minutes

Strength 3/5

Stamina 2/5:cry:

1.ME Flat BB Bench

135lb X 8

185lb X 5

205lb X 5

250lb X 3

225lb X 5

225lb X 5

2. Hammer Grip Chins

BW X 10

BW X 10

BW X 6 - 3 count down

3. Standing Military Press

145lb X 5 - Decided to try a wide grip, but could only go down to just below parallel. I didn't like it so I went back to the shoulder width grip with the bar down to my upper chest.

135lb X 5

135lb X 5

4. Pendlay Row

135lb X 8

135lb X 8

135lb X 8

5a. V-Bar Pushdowns

10pin X 8

10pin X 8

5b. DB Standing Side Lateral Raises

30DBs X 10

30DBs X 10

--Alternate with--

5c.Decline Crunches

BW(+25) X 15

BW(+25) X 15

5d.Crunch Machine

80pin X 12

140pin X 10

Nice workout. The weight felt light for the most part, but my stamina was way down. My strength on the shoulder press was down until I switched back to my shoulder width grip.

eldwin

03-01-2007, 10:35 PM

ME Deadlift - Lower

Time 60 minutes

Strength 4/5

Stamina 4/5

1. ME Deadlift

135lb X 5

225lb X 5

275lb X 5

315lb X 5

335lb X 3

2. ATG Squat

- Sumo Stance -

135lb X 6

185lb X 6

185lb X 6

185lb X 6

3. Hamstring Curls

80lb X 10

80lb X 10

80lb X 10

4a. Smith Machine Standing Calf Raises

180lb X 12

180lb X 12

180lb X 12

180lb X 12

-- Alternate with --

4b. Hammer Strength Shrugs

270lb X 10

360lb X 8

360b X 8

5a. One Arm DB Preacher Curl

40DB X 10

40DB X 10

35DB X 10

-- Alternate with --

5b. Decline Crunches

BW X 25

BW X 25

BW X 25

My hamstring started to tighten up during deadlifts. Oh well, nice workout. Again, I'm not pushing any PRs for another few weeks.

eldwin

03-03-2007, 09:16 PM

ME Row - Upper

Time 50 minutes

Strength 3/5

Stamina 4/5

1. ME Pendlay Row

135lb X 6

155lb X 5

185lb X 5

205lb X 5

205lb X 5

2. Flat DB Bench Press

45DBs X 10

80DBs X 6

100DBs X 8

100DBs X 8

- Drop Set -

85DBs X 6

3. Wide Grip Lat Pulldowns

150pin X 8

150pin X 8

150pin X 8

4. Weighted Dips

BW X 6

BW(+45) X 6

BW(+45) X 6

5a. V-Bar Pushdown

10pin X 10

12pin X 8

14pin X 6

5b. DB Side Lateral Raises

30DBs X 10

30DBs X 10

-- Alternate with --

5c Decline Crunches

BW(+25) X 15

BW(+25) X 15

BW(+25) X 15

BW X 20

BW X 20

I'm still experiencing a little weakness in the left shoulder...

McVein

03-04-2007, 04:37 AM

thats some noce rowing man, keep it up

OneBadUnit

03-06-2007, 06:29 PM

Looking very strong man !

eldwin

03-07-2007, 12:18 AM

McVein, OBU, Thanks for the props!!

ME Squat - Lower

Time 50 minutes

Strength 4/5

Stamina 4/5

1.ME ATG Squats

135lb X 6

185lb X 6

230lb X 3

205lb X 3

205lb X 3

2. Romanian Deadlift

135lb X 6

155lb X 6

195lb X 6

195lb X 6

3. Leg Press

360lb X 8

450lb X 8

540lb X 8

630lb X 6

4a. Smith Machine Standing Calf Raises

180lb X 12

180lb X 12

180lb X 12

180lb X 12

180lb X 12

-- Alternate with--

4b. Decline Crunches

BW X 20

BW X 20

BW X 20

BW X 20

BW X 20

5. One Arm DB Preacher Curl

40DB X 10

40DB X 10

40DB X 6 - 3 count -

Took some batting practice last Sunday and I think I reaggravated my left shoulder. Even though I didn't do any direct work on it tonight, i could feel some pain in the shoulder on squats. Sucks.

Carter

03-07-2007, 08:44 AM

Psycho benching, nice work. What is an ATG squat?

eldwin

03-07-2007, 09:27 AM

Psycho benching, nice work. What is an ATG squat?

Thanks for checking in Carter. ATG is Ass to the Ground Squats. Think of a baseball catcher when he's behind the plate. Hope that helps.

eldwin

03-10-2007, 03:57 PM

ME Bench - Upper

Time 60 minutes

Strength 4/5

Stamina 3/5

1.ME Flat BB Bench

135lb X 5

155lb X 5

185lb X 5

205lb X 5

225lb X 3

245lb X 3

225lb X 5

225lb X 5

2. Hammer Grip Chins

- 3 count down -

BW X 8

BW X 8 Whew

--------

BW X 8

BW X 8

3. Standing Military Press

150lb X 5

135lb X 5

135lb X 5

4. Pendlay Row

145lb X 6

145lb X 6

145lb X 6

145lb X 6

5a. V-Bar Pushdowns

12pin X 10

14pin X 6

--Alternate with--

5b. DB Standing Side Lateral Raises

30DBs X 10

30DBs X 10

--Alternate with--

5c.Decline Crunches

BW X 20

BW X 20

BW X 20

BW X 20

eldwin

03-17-2007, 04:20 PM

My shoulder pain seems to have calmed down enough for me to workout.... finally.

I'm gonna switch up my routine to Push/Pull/Legs.

Here's the first day.

PULL

Time 50 minutes

Strength 4/5

Stamina 4/5

1. Rack Pulls - Right Below Knee

135lb X 5

225lb X 5

275lb X 5

315lb X 5

365lb X 3

315lb X 5

2. Hammer Grip Chins

BW X 8

BW X 8

BW X 8

BW X 8

3. Pendlay Row

135lb X 6

155lb X 6

185lb X 6

4a. Hammer Strength Shrug Machine

180lb X 10

270lb X 10

360lb X 6

360lb X 6

-- Alternate with --

4b. Decline Crunch

BW X 20

BW X 20

BW X 20

-- Alternate with --

4c. DB Lateral Raises

30DBs X 8

30DBs X 8

30DBs X 8

eldwin

03-18-2007, 06:11 PM

PUSH

Time 50 minutes

Strength 2/5

Stamina 4/5

1. Flat BB Bench

135lb X 5

185lb X 5

205lb X 5

225lb X 5

245lb X 3

2. Standing Military Press

-- Wide Grip --

135lb X 5

135lb X 5

Hammer Strength Shoulder Press Machine

-- Burn Sets --

90lbs X 15

90lbs X 15

3. Dips

BW X 10

BW X 10

BW X 10

BW X 10

4a. Seated Cable Flys

70pin X 10

70pin X 10

70pin X 10

-- Alternate with --

4b. Hanging Leg Raises

-- Hold 5 Sec --

BW X 10

BW X 10

BW X 10

-- Alternate with --

4c. V-Bar Pushdowns

10pin X 10

10pin X 10

10pin X 10

5. Decline Crunches

BW to failure

My pushing strength is way down probably because of my left shoulder issues. Nice workout anyway.

Carter

03-20-2007, 07:34 PM

Nice benching keep up the good work.

eldwin

03-20-2007, 10:56 PM

Thanks Carter!!

LEGS

Time 60 minutes

Strength 2/5

Stamina 4/5

1. ATG Squat

-- Sumo Stance --

135lb X 5

155lb X 5

185lb X 5

205lb X 5

225lb X 5

2. Romanian Deadlift

135lb X 8

185lb X 8

205lb X 6

205lb X 6

3. Leg Press

360lb X 8

450lb X 8

540lb X 8

4. Hamstring Curls

80pin X 10

80pin X 10

80pin X 10

5a. One Arm DB Preacher Curl

40DB X 8

40DB X 8

40DB X 8

-- Alternate with --

5b. Decline Crunch

BW X 20

BW X 20

BW X 20

-- Alternate with --

5c. Seated Calf Raises

90lb X 12

90lb X 12

90lb X 12

OneBadUnit

03-22-2007, 08:42 AM

Still looking great on the lifts !

eldwin

05-01-2007, 11:41 PM

I'm back in the gym, shoulder has healed, and I'm ready to go...

5 X 5 - Week 1A

Time 45 minutes

Strength 3/5

Stamina 4/5

1. Flat BB Bench

135lb X 5

145lb X 5

175lb X 5

205lb X 5

225lb X 5

2. ATG Squats

135lb X 5

135lb X 5

155lb X 5

185lb X 5

215lb X 5

3. Pendlay Row

135lb X 5

155lb X 5

165lb X 5

175lb X 5

195lb X 5

4a. DB Lateral Raises

30DBs X 10

30DBs X 10

30DBs X 10

-- Alternate with --

4b. Hanging Leg Raises

BW X 10

BW X 10

BW X 10

Nice and easy. Weight should go up fast from here on out.

Carter

05-03-2007, 08:49 AM

Nice workout Eldwin nice to see you back in the gym.

eldwin

05-04-2007, 10:40 PM

Thanks Carter.

5 X 5 - Week 1B

Time 40 minutes

Strength 3/5

Stamina 4/5

1. ATG Squat

135lb X 10

135lb X 10

155lb X 10

155lb X 10

2. Standing Military Press

95lb X 5

145lb X 5

135lb X 6

135lb X 6

3. Deadlift

135lb X 5

225lb X 5

275lb X 5

320lb X 5

4a. Hammer Strength Shrugs

270lbs X 10

270lbs X 10

270lbs X 10

-- Alternate with --

4b. Decline Crunches

BW X 20

BW X 20

BW X 20

Hanging Leg Raises

BW To Failure

eldwin

05-20-2007, 07:14 PM

I've been lazy with regards to keeping up with the journal. I'm not really following a program right now. I'm just doing what I feel like on a particular day. This week I'm going with Push/Pull/Legs, but we'll see how long that lasts.:D

Push

Time 45 minutes

Strength 3/5

Stamina 3/5

1. Flat DB Bench Press

-- Warmup --

45DBs X 10

65DBs X 10

-- Work Set --

100DBs X 7

90DBs X 8

90DBs X 8

2. Weighted Dips

BW X 6

BW(+25) X 6

BW(+45) X 6

BW X 15

3. Seated Shoulder Press - Smith Machine

90lbs X 10

90lbs X 10

90lbs X 10

4. Cable Fly's

50pin X 10

60pin X 10

70pin X 10

80pin X 10

5a. Rope Pushdowns

8pin X 8

6pin X 10

6pin X 10

-- Alternate with --

5b. Decline Crunches

BW X 20

BW X 20

BW X 20

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