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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