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Lones Green
04-30-2007, 05:16 PM
So, yesterday i started training westside. i'm definetely still learning and reading. i don't go to school or work right now, so i'm hoping to progress fairly quick, learn, and see some decent strength gains. i'll post my weight and height later tonight, after i weigh myself at the gym. yesterday i did DE bench, which was a mistake, but i think for this week only i'm going to do DE bench, DE squat/DE DL (tonight), DE bench, and then ME squat. i will start the westside workouts as stated on the site next week. anyway, here's what i did last night...i'll update again tonight after my workout. im hoping this journal will not only aid me in seeing my progress, but allow others to critique my workouts and diet.

DE bench

bench with average bands:
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3

JM press:
barx10
barx10
135x6
135x6
135x6

tricep pushdowns:
40x10
60x6
80x6

tricep dip hammer strength machine (cause im fat)
180x6
230x6
250x6


all my lifts felt good, i figured it'd be best to ease into this routine. but yeah, another post after tonight's workout. my BP isn't too hot because i have these monkey arms that are about as long as telephone poles.

Stumprrp
04-30-2007, 05:34 PM
great workout man you will love westside.

Lones Green
04-30-2007, 05:40 PM
great workout man you will love westside.

thanks man. the biggest thing right now is just getting the workouts in the right order, doing the right lifts in each workout.

Lones Green
04-30-2007, 09:16 PM
Alright, i just got back from the gym. i weighed myself after drinking a bunch of water today, and eating 20 oz of salmon and a bunch of pasta, but i was at 291. i'm also 6'2, with monkey arms and legs. ANYWAY, for tonights workout.

DE Squat

DE squat with regular bands, 12 in box:
barx10
barx10
135x2 (add bands)
135x2
135x2
185x2
185x2
185x2
265x2
265x2

DE deadlift:
135x2
135x2
135x2
135x2
225x2
225x2
225x2
225x2

leg curls:
165x8
180x8
210x8

standing calves:
300x8
300x8
300x8

decline sit-ups w/25 lb plate, 3x10


workout felt good, didn't feel like too much or not enough. i also picked up a 2lb tub of ON's serious mass weightgainer, it expires in 2 months so the guy sold it to me for $12. this should make it easier for me to get in more cals every day, i think each serving has 1250 cals. i have the day off tomorrow, i think i'm going to take my dog for a nice walk in the park, haha. ME bench wednesday. :nod:

Lones Green
05-02-2007, 09:28 PM
ME Bench

Rack Lock-outs w/pins about 10 in above chest:
barx10
barx10
135x5
185x5
225x5
315x3

Rack Lock-outs w/pins about 3 in above chest:
barx10
135x5
185x5
225x5
275x3

i held the lock-out position on these for about 3 seconds each. i'm not sure if i did these at the right heights, or if i did too much of them, or not enough. i didnt have a spot tonight, my workout partner had finals, and it was mostly cardio bunnies at the gym tonight. oh well, my lock-out is probably the worst part of my BP anyway. i worked on my arch and form on these too.

JM press:
barx10
135x6
155x6

tricep extension w/dumbell, palms facing body:
60x6
70x6

after these i proceeded to sweat gallons.

front delt raises:
20x5
30x5

side delt raises:
20x5
25x5

rear delts:
20x5
30x5

bent over DB rows:
80x6
95x6

cable rows:
160x6
180x6


i actually printed out the may 2003 westside BB article, so i could make sure i was doing what i was supposed to. the article said this workout shouldn't take any longer than an hour and 10 min, and i got done in an hour and 5 min. im pretty sure i at least got the right lifts, BP type lift, tris, delts, then lats. the lock-outs pretty much killed my forearms and elbows, but i'm still not sure i did them right. HB, stumpy, tommyboy, guido, any of you guys, steer me in the right direction. :help: ME squat tomorrow, my training partner will be done with finals. he's nice enough to spot me after his short crossfit workout.

Lones Green
05-03-2007, 10:06 PM
ME squat

Box squats w/12 in box:
barx10
135x8
225x8
275x6
315x5
365x2
385x1

about these. i think i could possibly go higher on them, but on the last 2 sets my knees push out to the sides, its a completely unintentional thing, and knowing my history of a dislocated kneecap less than a year ago, should i buy some knee wraps? i don't use any gear as of right now, no belt, no breifs, just inzer wrist wraps for a few lifts. should i be concerned with getting anything right now?

Rack pulls:
barx10
225x8
315x6
375x4
415x1

Good mornings (worked on form):
barx10
135x6
135x6
185x6
205x6

Leg curls:
165x6
210x6
225x6

decline crunches w/25 plate, 3x10


not really any more comments than what i listed above. i am pooped.

Lones Green
05-06-2007, 09:32 PM
DE Bench

DE bench w/bands:
barx10 close grip
barx10 wide grip
135x3 (add bands, i used thicker and shorter bands than last week)
135x3
135x3
135x3
135x3
135x3
155x3
155x3

JM press:
barx10
135x6
155x6
165x6

tricep pushdowns:
20x10
60x6
80x6
100x6

front, middle, and rear delt raises

DB shrugs:
100x6
110x6

cable rows:
160x6
180x6

lat pulldowns:
140x6
160x6


workout felt good. my knee has kind of been bothering me after ME squat day, it dosent really hurt, but its just kind of an annoying feeling. i'm probably going to take it easy tomorrow.

Lones Green
05-07-2007, 09:58 PM
DE Squat

DE box squat w/band, 12 in box:
barx10
barx10
135x2 (add bands)
135x2
135x2
185x2
185x2
185x2
225x2
225x2

DE deadlift:
135x3
135x3
135x3
210x3
210x3
210x3
225x3
275x3

i was really fast on these today, at least it felt like it. i had a gladiator smoothie with a caffeine pack in it from smoothie king right before my workout, i could definetely tell.

glute/ham raise:
BWx5

i won't lie these were really hard, i had to help myself out on the last 2 reps.

leg curls:
stackx5
stackx5

leg extension:
stackx5
stackx5

reverse hyper machine, i just did my bodyweight for 10 reps, felt good

decline crunches w/25 plate, 3x10


my knee felt good today, thank god. all in all a good workout, i got tomorrow off then its ME bench wednesday. i'm going to do floor press.

Lones Green
05-09-2007, 11:05 PM
ME Bench

floor press:
barx10
135x6
135x6
185x6
225x3

i was afraid to go any higher than this, seeing as my partner didn't show up tonight, understandable though, he has to drive 9 hours tomorrow morning. these didn't feel comfortable at all. i did them in the power rack, and my elbows kept hitting the bottom sides of the rack. i hate having long arms. if anyone has any pointers or way to do these differently, please let me know. i'm not going to do floor press anymore until i find an efficient way to do it.

skull crushers:
barx10
75x6
95x6

tricep pushdowns:
80x8
90x8

heavy front, rear, and side delt raises, 2 sets each

dumbbell row:
90sx6
100sx6

cable row:
140x6
180x6

power shrugs:
225x5
315x5

never tried power shrugs before, so i decided to see how they felt. all in all, they felt pretty good. i'll probably start incorporating these in my split. i really need help on those floor presses!

Colossal
05-10-2007, 01:18 AM
nice work so far man, you got some storng lifts

Lones Green
05-10-2007, 01:44 PM
nice work so far man, you got some storng lifts

appreciate it. i'm no where near i want to be, but i'm on my way.

Kong
05-10-2007, 01:51 PM
How you finding westside? Im gonna try it some point soon, need something different.

Lones Green
05-10-2007, 04:03 PM
How you finding westside? Im gonna try it some point soon, need something different.

basically i decided to powerlift, because i really didn't care about my physique, hated cutting, and am pretty much the polar opposite body type of a body builder. i read some of the PLer's journals here for awhile (HB, stumpy, bearwolf, tommyboy, guido) and asked a bunch of questions. my bible for training has been the westside articles on the site, which is:

http://www.westside-barbell.com/articles.htm

read and learn. i'm still learning as well, give it a try, you will love it.

Stumprrp
05-10-2007, 09:14 PM
nice setup on your bench day man i do almost the same thing, press/triceps/back/reardelt traps.

how do you like westside?

Lones Green
05-10-2007, 10:39 PM
nice setup on your bench day man i do almost the same thing, press/triceps/back/reardelt traps.

how do you like westside?

i'm in love with it, doing these workouts and eating around 5000 cals a day i'm seeing some decent strength gains. i feel like i just started working out again. :thumbup:

Lones Green
05-10-2007, 10:48 PM
ME Squat

tonight i took it kind of easy seeing as how my partner is in ohio, and my allergies were bothering me today. i've given up on finding a medecine that cures them, i've been through them all, i'm just going to tough it out until they go away.

Box Squats w/8 in box:
barx10
135x6
225x6
315x4
355x3

deads:
135x8
135x8
225x6
315x6
365x4

GM's:
barx10
barx10
135x6
185x6
225x4

walking lunges:
50's for 20 lunges
70's for 20 lunges

leg extension:
stack for 2x6

seated calves:
4 plates for 6
6 plates for 6

decline crunches w/25 plate, 3x8


those lunges did me in. everything felt pretty good tonight, except for a sneeze during my deads that about threw my shoulder out, haha.

Chris Rodgers
05-10-2007, 10:54 PM
Aren't you really tall? An 8" box is ridiculously tiny! My knees would be rubbing against my cheeks if I did that, lol. Nice lifting.

Lones Green
05-10-2007, 11:03 PM
Aren't you really tall? An 8" box is ridiculously tiny! My knees would be rubbing against my cheeks if I did that, lol. Nice lifting.


haha yeah. i decided to switch up box sizes, it was really low. i work out at globo gym from dodgeball, so they pretty much have every size box that you can imagine.

TommyBoy
05-11-2007, 01:13 AM
basically i decided to powerlift, because i really didn't care about my physique, hated cutting, and am pretty much the polar opposite body type of a body builder.
Awesome! Welcome to the club. Here's the best strength tip you'll ever get: Eating Doritos will make you stronger. Between that and the Westside articles, and by reading your past few workouts...you are definitely on the right track. Just keep increasing the weight.....and of course get some gear down the road.

Lones Green
05-11-2007, 01:33 AM
Awesome! Welcome to the club. Here's the best strength tip you'll ever get: Eating Doritos will make you stronger. Between that and the Westside articles, and by reading your past few workouts...you are definitely on the right track. Just keep increasing the weight.....and of course get some gear down the road.

thanks man. and about the doritos...my diet isn't that dirty, yet, but tomorrow i will be cleaning out the pizza buffet with my buddy.:burger:

Stumprrp
05-11-2007, 05:21 AM
AWESOME workout, which pizza buffet? pizza hut? that stuff is pure powerlifting

TommyBoy
05-11-2007, 08:51 AM
2 thumbs up on the pizza:thumbup: :thumbup:

Lones Green
05-11-2007, 01:27 PM
AWESOME workout, which pizza buffet? pizza hut? that stuff is pure powerlifting


its actually this place called mr. gattis. i have no idea if its a nationwide chain, i haven't really seen that many out of TN. you can request whatever kind of pizza you want when you go in, and they will make it for you. bbq chicken pizza is easily the greatest thing on this earth.

Lones Green
05-13-2007, 10:02 PM
DE bench

Bench w/bands:
barx10 close grip
barx10 wide grip
135x8 (add bands)
135x8
135x8
135x8
135x8
135x8
135x8
135x8

i varied my grip on these, and went for speed.

JM press:
135x6
175x6

skull crushers:
45x6
75x6

tricep pushdown:
70x6
90x6

front, side, and rear delt raises

lat pulls:
160x6
180x6

one arm cable rows:
60x6
90x6

upright rows:
75x6
135x6

farmers walk:
50's for about 200 steps
70's for about 200 steps
90's for about 200 steps

these felt awesome tonight, i could have gone heavier, but i had already done quite a bit tonight, so i decided to stop there.

Lones Green
05-14-2007, 08:15 AM
looks like it wasn't just allergies. woke up this morning not being able to hear out of my left ear, went to the doctor and i have a sinus infection and both my ears are infected. not gonna be lifting for awhile, i feel awful.

Lones Green
05-15-2007, 09:42 PM
got back in the gym tonight, only had to take one night off. i got some 875 mg augmentin caps, they knocked the sinus infection right out of me. my ear infections have both cleared up as well. hooray for a speedy recovery!

DE Squat

Box squats w/band, 12 in box:
barx10
135x2
135x2
135x2
185x2
185x2
185x2
235x2
235x2

DE deadlifts:
135x2
135x2
135x2
185x2
185x2
185x2
225x2
225x2

leg curls and extensions, 3 sets each with 200lbs, 220lbs, stack

reverse hypers, bodyweight for 3 sets of 6

decline situps



took it easy tonight. tomorrow is ME bench, looks like i'm going to do close grip floor press since my partner has to watch Lost. :swear:

TommyBoy
05-15-2007, 11:34 PM
Nice squats and deads bro.

Lones Green
05-15-2007, 11:36 PM
Nice squats and deads bro.

thanks man.

Lones Green
05-16-2007, 09:54 PM
ME Bench

DB Incline:
30'sx10
50'sx5
60'sx5
70'sx5
80'sx5
85'sx3 (new PR)

JM press:
barx10
135x6
155x6
185x6

tricep dip machine:
200x6
250x6
270x6

tricep pushdowns:
30x10
50x6
85x6

heavy front, rear, and side delt raises

DB rows:
90'sx5
110'sx5

cable rows:
160x6
180x6

DB shrugs:
90'sx6
100'sx6


pretty happy about that new incline PR, i've never even been able to get the 85's for even one incline until i tried today. thanks westside :thumbup:

my gym has been infested by annoying hard-ons. first off, for those of you that have seen dodgeball, my gym is like globogym. there was a big, loud group of guys there doing barbell curls in the squat rack, TRICEP KICKBACKS WHILE TALKING ON THE PHONE IN THE OTHER HAND, and one guy actually asked me to spot him on a 315 bench on the smith machine. i told him all he had to do was flick his wrists and the weight would be racked. thats about the end of my rant, i'm about to save up and fly all WBBers to knoxville and help me wipe out this breed in my gym.

TommyBoy
05-16-2007, 09:58 PM
i'm about to save up and fly all WBBers to knoxville and help me wipe out this breed in my gym.
**** that dude, I'll drive over there and do it myself.

Very nice bench day.

Stumprrp
05-16-2007, 10:11 PM
excellent bench day

Lones Green
05-16-2007, 10:21 PM
**** that dude, I'll drive over there and do it myself.

Very nice bench day.

haha man i've made the drive just from here to toronto, its no fun. and thanks, i'm making decent progress.

Lones Green
05-16-2007, 10:23 PM
excellent bench day

thanks bro. looking forward to seeing that 405 bench from you! :strong:

Lones Green
05-17-2007, 09:33 PM
ME Squat

Box squats w/12 in box:
barx10
135x6
225x6
285x6
315x4
335x3

i didn't want to go any higher than this, my knees still scare me...i ordered knee wraps and a belt from Inzer earlier today, so for my next ME squat day hopefully i'll have those.

Sumo deads:
135x8
185x6
225x6
285x6

these felt like garbage. sumo is hard for me for some reason. i stopped here cause my ham was cramping, and i knew i was doing GM's next.

GM's:
barx about 25, because i wanted to see how my ham was going to hold up
135x6
185x6

leg extensions:
3rd to last plate x6
2nd to last plate x6
stackx6

seated calves:
90x8
180x6
245x6


workout wasn't that good, but i'm not too bummed about it. i have a big atlarge order coming soon, and a big inzer order. hopefully i'll be improving my squat #'s soon.

Lones Green
05-20-2007, 10:15 PM
DE Bench

DE Bench w/ short bands:
barx10, various grips
135x2 (add bands)
135x2
135x2
155x2
155x2
155x2
185x2
185x2

JM press:
barx10
155x6
185x6

skull crushers:
barx10
45x6
85x6

tricep pushdown:
85x5
stackx5

front, rear, and side delt raises

T-bar rows:
45x8
90x6
115x6

lat pulldowns:
140x6
160x6

DB shrugs:
90'sx6
100'sx6

DB hammer curls: (go ahead chris, make jokes)
35'sx6
50'sx6

plate pinches:
2 10 lb plates until failure x 2


i was feelin it this workout, i just ate 3 eggs, a banana, and a big glass of milk. i was reading westside articles today, and louie talks about how the tricep should overpower the shoulder. overall, the tricep is a stronger muscle, (why you see more shoulder injuries than tricep injuries) so i decided i'm going to hit triceps hard from now on, not just to help out my bench, but to prevent shoulder injury. i have long arms and weak joints, so a shoulder injury isn't going to be hard to do. i'm currently out of protein, so my cals are down a bit now. its so easy for me to cook up a 1000 calorie shake in 5 minutes. BUT i have 2 tubs of nitrean and 2 tubs of opticen on its way here, so the cals won't be down for long. i'm putting on quite a bit of mass, and my gut is getting pretty big, so i got a sample of thermocin to see how that works with my diet. thats about it for now.

Bob
05-21-2007, 01:39 PM
Great looking workout man...

BTW.. I saw one of your other threads where you were looking for PL'ing Knoxville.... take a look at this:
http://www.aaujrogames.org/powerlifting.php
Sounds like a good competition right there in Knoxville.. you can lift against guys your own age and on a national level...
Plus take a look at this PL page on PowerliftingWatch.. perhaps contact some of these folks around TN and see if they know of some local folks..
http://www.aaujrogames.org/powerlifting.php

GL.. and keep lifting heavy, eating right and resting enough..

Lones Green
05-21-2007, 02:36 PM
Great looking workout man...

BTW.. I saw one of your other threads where you were looking for PL'ing Knoxville.... take a look at this:
http://www.aaujrogames.org/powerlifting.php
Sounds like a good competition right there in Knoxville.. you can lift against guys your own age and on a national level...
Plus take a look at this PL page on PowerliftingWatch.. perhaps contact some of these folks around TN and see if they know of some local folks..
http://www.aaujrogames.org/powerlifting.php

GL.. and keep lifting heavy, eating right and resting enough..

thanks man!!! i've seen billboards for the aau junior olympics. i thought it was kind of a invitational thing. do you know where i can find listings of the people competing? i'm probably going to compete in this, this is perfect.

Stumprrp
05-21-2007, 03:09 PM
very nice DE day man

Lones Green
05-21-2007, 10:01 PM
very nice DE day man

thanks stump.

Lones Green
05-21-2007, 10:11 PM
DE Squat

Box squats w/bands, 12 in box
barx10
135x2
135x2
135x2
185x2
185x2
185x2
225x2
225x2

DE deadlifts:
135x2
135x2
135x2
185x2
185x2
185x2
250x2
250x2

light leg press:
6 platesx6
10 platesx6

kneeling leg curls:
90x6
120x6

leg extension:
stackx6
stackx6

standing calves:
stackx6
stackx6

decline crunches w/ 25 plate, 3x8


i did a lot of cardio today, suprisingly. it was kind of against my own will though, haha. my friend was talking about this fishing spot, and said we'd have to ride bikes to it...so we parked and we had to ride about 3 miles total. there were hills and such, but it turned out to be a nice little bike ride. workout wasn't too good because of this.

Lones Green
05-22-2007, 04:29 PM
okay so, my atlarge order and my inzer order both came today. i've been playing around with the belt and a broomstick, and i think i have the general idea of how it works. also, i guess the knee wraps are kind of self explanitory, wrap em tight and stick em under so they stay put. CR, tommyboy, bearwolf, anyone, if you have tips for me my ME squat day is thursday, so ANY tips you guys might have for me, i would be greatful to hear them. thanks guys!!!

TommyBoy
05-22-2007, 04:42 PM
Honestly, I never use knee wraps in the gym. The belt should be self explanatory.

Lones Green
05-22-2007, 05:04 PM
Honestly, I never use knee wraps in the gym. The belt should be self explanatory.

hmm. i have really terrible knees, and they start to move to the side when i'm squatting heavy. i'm worried about messing them up, subluxing, etc. plus thats how i will lift in competitions...i was thinking about just using them on my heavy sets.

Lones Green
05-23-2007, 11:33 PM
ME Bench

Push press:
barx10
65x5
95x5
115x5
135x5
155x4

JM press:
barx10
135x6
185x6

tricep pushdown:
70x6
90x6

heavy front, side, and rear delt raises

t-bar rows:
45x10
90x6
115x6
135x6
160x6

close grip cable rows:
140x6
180x6

upright rows w/cable:
20x10
50x6
80x6


done. i had kind of a lame day, it rained and got really humid. i had to move a refrigerator by myself, that took a lot out of me. didn't have a spot thanks to the show lost, thank god the season is over now, haha.

TommyBoy
05-24-2007, 12:52 PM
Nice lifting in here man. Looks like you've been doin' lot's of reading, the tricep/shoulder thing is definitely something people tend to forget. Speaking from experience I've had about 5-6 injury related problems with the same shoulder, and I've only had 1 tricep tear. So yeah, beat the **** outta those tri's. Not only will they get the bench stronger, but they look damn sexy!

As for the knee wraps, just give em a try every now and then on your super heavy sets. Personally, I hate knee wraps. I only wore them in comps because everyone else wore them.

Lones Green
05-24-2007, 01:54 PM
thanks man, i've read all the articles on westside. appreciate the compliments on the lifting as well. how did you tear your tricep man, thats unheard of!

TommyBoy
05-24-2007, 03:29 PM
how did you tear your tricep man, thats unheard of!
Well, it was kinda self-inflicted. I had an old-school Inzer EHPHD bench shirt, that was about 3 sizes to small, and I had my 2 training partners jam me in it. I did like 8 sets in it, which is unheard of for me. On the last set, I was attempting to triple 495 and on the second rep I went up half way and there was so much pressure on the left tricep that I basically gave out, I heard a mild snap and it tore at the elbow. (*Keep in mind this wasn't a big tear. Just a small one.*) Then my training partner did a 495 upright row off of me. I pulled the damn shirt off, and immediately put ice on the elbow. Within 3 minutes, the elbow swole up to the size of a baseball.

RedSpikeyThing
05-24-2007, 03:38 PM
Some heavy lifting man! Do you lift raw? I found some great info on Westside for newbies: http://www.elitefts.com/documents/advanced_system_for_beginners.htm

Lones Green
05-24-2007, 08:22 PM
Well, it was kinda self-inflicted. I had an old-school Inzer EHPHD bench shirt, that was about 3 sizes to small, and I had my 2 training partners jam me in it. I did like 8 sets in it, which is unheard of for me. On the last set, I was attempting to triple 495 and on the second rep I went up half way and there was so much pressure on the left tricep that I basically gave out, I heard a mild snap and it tore at the elbow. (*Keep in mind this wasn't a big tear. Just a small one.*) Then my training partner did a 495 upright row off of me. I pulled the damn shirt off, and immediately put ice on the elbow. Within 3 minutes, the elbow swole up to the size of a baseball.

wow, thats no good man.

Lones Green
05-24-2007, 08:23 PM
Some heavy lifting man! Do you lift raw? I found some great info on Westside for newbies: http://www.elitefts.com/documents/advanced_system_for_beginners.htm

yes i lift raw. and thanks, looks like a good read, i'll read it after i update this thing.

HeavyBomber
05-24-2007, 08:24 PM
ME Bench

DB Incline:
30'sx10
50'sx5
60'sx5
70'sx5
80'sx5
85'sx3 (new PR)

JM press:
barx10
135x6
155x6
185x6

Freeking A! dude, nice JMs after the ME -jeez

Lones Green
05-24-2007, 08:29 PM
ME Squat

Box squats w/ 12 in box:
barx10
135x8
225x8
315x5
335x3
385x2, missed the last rep, dropped it on the pins because it didnt feel good

Rack pulls, lowest setting on power rack:
135x10
225x6
315x5

GM's:
barx10
135x6
225x5

leg extesions:
stack for 3 sets of 5


tonight was definetely not my night. i had a bad day, didn't eat that much, and didn't get enough sleep at all. my lifts really suffered because of this. also, i felt a pinch in my lower back on the rack pulls, so i decided to stop...also my left shoulder is not feeling good at all. i think i slept on it weird, i'm going to rest a bunch on my off days, and then i'm going to start back up tuesday with the real way westside is intended to be done, ME days first.

Lones Green
05-24-2007, 08:35 PM
Freeking A! dude, nice JMs after the ME -jeez

thanks bro.

Stumprrp
05-24-2007, 09:12 PM
solid box squats d00d

Lones Green
05-25-2007, 07:45 AM
solid box squats d00d

appreciate it. not my best day though.

Lones Green
05-28-2007, 02:09 PM
no workout tonight. i'm off to see hatebreed and terror.

Lones Green
05-30-2007, 01:50 PM
ME Bench

DB Incline:
30'sx10
50'sx6
60'sx6
70'sx6
85'sx4

tricep pushdowns:
20x8
50x6
70x6
90x6

tricep dip machine:
90x8
180x6
230x6

heavy front, rear, and side delt raises

DB rows:
100'sx6
110'sx6

cable rows:
160x6
180x6

DB shrugs:
100x6
120x6

last night's workout was okay. i think i might have another sinus infection or something, my throat is starting to hurt again. :swear: we'll see how i feel before i lift tonight.

Lones Green
05-31-2007, 01:01 AM
So, apparently my sinus infection isn't through having its way with me. its still lingering in my system, so i've decided to take the rest of the week of, and start back strong sunday.

Lones Green
06-03-2007, 08:20 PM
ME Bench

Floor press:
barx10
135x6
155x6
185x4
225x1

Pec deck:
135x6
150x6
185x6

skull crushers:
barx10
45x6
85x6

tricep pushdown:
20x10
50x6
70x6
90x6

heavy rear, front, and side delt raises

DB row:
90'sx6
110'sx6

t-bar rows:
45x8
90x6
135x6

DB shrugs:
90'sx6
100'sx6


this was an okay, but by no means my best. it's good to get back in the gym though. this was my second time trying floor press, its akward and i'm still having the elbow problems, even with narrowing the grip. oh well, i guess i'll try them SUPER narrow next time. everything else felt pretty good. ME squat tomorrow, with no partner. :bang:

RedSpikeyThing
06-03-2007, 09:16 PM
that's a nice solid workout. Why do you do the delt raises every ME day? I think my shoulders would try to kill me after that.

Lones Green
06-03-2007, 10:36 PM
that's a nice solid workout. Why do you do the delt raises every ME day? I think my shoulders would try to kill me after that.

hahaha. my shoulders are not one of my strongest bodyparts at all, i've tried heavy dumbbell presses, push presses, seated OHP's, none of those seem to work for my shoulders. they are lagging pretty hard, especially with my arms being so long, they look tiny. i don't do too much overhead work, because it dosen't work for me. doing lateral, side, and rear delts often is the only thing that helps with my shoulders. since i've been training westside, and doing raises a lot, on my left side i have a stretch mark forming on my front delt, and on my right arm i have a stretch mark forming on top of my shoulder. another reason i do them is because my bench suffers because my shoulders are weak. basically i'm just fighting genetics.

RedSpikeyThing
06-04-2007, 08:45 AM
hmmm I might have to try those. Other than being weak in general, I don't really know what's holding back my bench. Do you super set them, or do like 3 sets of each?

Lones Green
06-04-2007, 12:57 PM
hmmm I might have to try those. Other than being weak in general, I don't really know what's holding back my bench. Do you super set them, or do like 3 sets of each?

i usually do 2 sets of each. i start with side raises and go up 5 pounds each time (20's, 25's) then front raises (15's, 20's) then rear (30's, 40's) you might try super setting them, but thats just how i've always done them.

RedSpikeyThing
06-04-2007, 05:56 PM
i usually do 2 sets of each. i start with side raises and go up 5 pounds each time (20's, 25's) then front raises (15's, 20's) then rear (30's, 40's) you might try super setting them, but thats just how i've always done them.

Thanks man, I think I found a (very) weak point. I did DE upper today and did these after.....with 12.5 lb dumbells :(

Lones Green
06-04-2007, 06:00 PM
Thanks man, I think I found a (very) weak point. I did DE upper today and did these after.....with 12.5 lb dumbells :(

don't be ashamed!!! 12.5 really isn't that light for raises. the most important thing with raises are making sure you are keeping good form. keep good form and you will start slapping pounds on the raises. let me know how they are treating you!

Chubrock
06-04-2007, 06:59 PM
You've got some good strength man. What are your stats?

Stumprrp
06-04-2007, 09:24 PM
nice floor press man

Lones Green
06-04-2007, 09:36 PM
You've got some good strength man. What are your stats?

they look something like this. keep in mind i just started powerlifting about a month or so ago.

18 years old
6'3, 290 lbs
bench-285ish
squat-405ish
DL-405ish

the reason i put "ish" on all of them is i havent gauged a max attempt for any lift in quite awhile. attempts will come soon!

Lones Green
06-04-2007, 09:36 PM
nice floor press man

thanks stump, these are still akward for me.

Lones Green
06-04-2007, 09:53 PM
ME squat

ATF Squat, as low as possible:
barx10
135x10
185x8
225x6
275x6
315x6
335x4
350x1

no box, straps, belt, anything. decided to go with just me and the weight tonight.

DL:
135x10
185x8
225x6
275x6
315x3

i pretty much crapped out on these at the end. this is the only thing that i don't like about westside, DL and squat in the same day...i can get a decent DL workout after squats, but not my best.

SLDL w/dumbbells:
60'sx8
70'sx6
90'sx4

leg press:
700 for 3 x 6

leg extension, stack for 3 x 6

standing calves, stack for 3 x 8

reverse hypers, BW for 3 x 8


pretty good workout overall. i had to listen to some crazy 40 yr old lady with a thick italian accent tell me about how the jacob's ladder machine is better than squatting, because it works your whole body. needless to say, this was pretty entertaining. tonight was the first night i've had a crowd watching me squat as well, haha. i'm not sure if it was me squatting or the crazy italian lady. either way, it felt pretty good. i would like to squat 500 lbs for my first PL competition, which is at the end of july. i am not sure if this is going to happen or not, what do you guys think?

TommyBoy
06-04-2007, 10:14 PM
nice f'n squats and deads!

Lones Green
06-04-2007, 10:26 PM
nice f'n squats and deads!

thanks man. im trying to hang with the big boys. :burger:

Chubrock
06-05-2007, 05:59 AM
Nice job man. I dunno too many people that squat and pull heavy in the same workout. I know they'll squat and pull heavy during DE days but I haven't seen too many people squat and pull with same stance during ME days.

RedSpikeyThing
06-05-2007, 07:14 AM
I don't know how you could stand to do a deadlift max triple after that killer squat workout! You should try some lighter stuff afterwards...maybe some DLs off a platform?

Lones Green
06-05-2007, 12:51 PM
yeah i am thinking about changing the heavy squats and pulls on the same day. basically my entire lower body is toast right now, can i get some microlactin asap.

Lones Green
06-06-2007, 09:37 PM
DE Bench

DE bench: (couldnt find short bands :mad: )
barx10
135x2
135x2
135x2
165x2
165x2
165x2
185x2
185x2

tricep dip machine:
90x6
180x6
250x6

tricep extension w/dumbbell, hands facing in:
50x6
70x6

tricep pushdown:
70x6
stackx6

front, side, and rear delt raises

lat pulls:
120x6
140x6

wide grip cable rows:
140x6
160x6

upright rows w/cable:
50x6
65x6
85x6

hammer curls: (haven't done curls in forever)
35'sx6
45'sx6
55'sx6


all in all a decent DE bench day, nothing to really write home about though. my legs are still a bit sore from ME squat day, we'll see how tomorrow goes.

TommyBoy
06-06-2007, 10:37 PM
Good stuff man, lot's of volume, I like it!

Lones Green
06-06-2007, 10:54 PM
Good stuff man, lot's of volume, I like it!

thanks buddy. my body responds best to volume.

Chubrock
06-07-2007, 06:01 AM
Nice DE day Lones. Very nice.

Lones Green
06-07-2007, 07:16 AM
Nice DE day Lones. Very nice.

appreciate it chubs.

Lones Green
06-07-2007, 10:32 PM
DE Squat

12 in box squats + 2 bands each side:
barx10
135x2 (add bands)
135x2
135x2
185x2
185x2
185x2
250x2
250x2

DE DL off a reebok step platform (8 in high):
135x2
135x2
135x2
185x2
185x2
185x2
225x2
225x2

decline crunches, 3 x 8

box jumps, 12 in box:
5 sets of 10 jumps.

done. i walked around a bunch today downtown. also did some fishing, which was a nice break. not a bad workout at all, i got my belt today and it fits pretty good, its still kind of tight but hey, that gives me motivation to lose some of my gut right?

TommyBoy
06-08-2007, 12:29 AM
that gives me motivation to lose some of my gut right?
Maybe, that happened to me a while back....I ended up having to get a XXXXL belt.

Lones Green
06-08-2007, 12:45 AM
Maybe, that happened to me a while back....I ended up having to get a XXXXL belt.

yeah, i have an XXXL one. we're probably about the same size tommy, except for your a lot stronger than i am haha. hopefully my lifts will look similar to yours once i'm in the game for a few years.

Lones Green
06-08-2007, 01:03 AM
ps tommy...what do you think about adding an EC stack, or possibly thermocin after cleaning my diet up to lose some fat? maybe doing 20 min of HIIT each week?

TommyBoy
06-08-2007, 01:53 AM
yeah, i have an XXXL one. we're probably about the same size tommy, except for your a lot stronger than i am haha. hopefully my lifts will look similar to yours once i'm in the game for a few years.
No doubt man. Don't even think about stuff like that. You're new to the game and you're progressing extremely well. You gotta start some where. It wasn't too long ago when I couldn't even squat 3 plates. Just keep on doing what you're doing.


ps tommy...what do you think about adding an EC stack, or possibly thermocin after cleaning my diet up to lose some fat? maybe doing 20 min of HIIT each week?
Absolutely. You and I are practically the same size and build, and my body type responds very well to thermogenics. I went from 305 to 260 back in the day, in 4 months. Then I added thermogenics and 45 min on the treadmill 2 times per week. Not too long ago, I went from 355 to 310 in 6 months, using thermos and a clean diet....no cardio what so ever. So yes cardio is good for you and it definitely won't hurt, but it's not 100% necessary. Thermos and a clean diet will work wonders. When I use the westside template and try to lose weight, I up the volume (which you already do) and cut the rest time between sets in half. So it's like: do a set of box squats, grab a sip of gatorade, then do another set. Sometimes I can do my 5 sets of speed squats in a matter of 2 minutes. I now notice myself inadvertantly taking shorter rest periods, and then i go to a meet and I have all the time in the world to get ready for my next attempt.

I know it's great being a SHW, but I think we both know the risk factors behind it all. In the greater scheme of things, we're better off cutting down to a lower weight class.

Lones Green
06-08-2007, 01:22 PM
very true tommy. i took about a 20 second rest between those sets of squats on my last dynamic day. thanks for all your help. it looks like i'm going to be cleaning up my diet, and buying a thermogenic a little bit later on down the road....i'd love to be 260 or 270.

Lones Green
06-10-2007, 02:57 AM
its about time for bed. check out this before bed snack i just crafted.

3 scoops opticen in skim milk, 3 spoonfulls of natty PB & 2 tablespoons milled flax *end shake
3 eggs
a few spoonfulls of cottage cheese, and a handful of cashews
4 fish oil caps and my last opti men vitamin for the day

looks like i'm ready to hibernate, haha

Lones Green
06-10-2007, 09:34 PM
ME Bench

DB incline:
20'sx15
40'sx6
60'sx6
70'sx6
85'sx3

JM press:
135x6
165x6

skull crushers:
45x6
75x6

tricep pushdown:
20x10
50x6
stackx6

heavy front, side, and rear delt raises

DB row:
110x6
120x6

close grip cable rows:
140x6
180x6

DB shrugs:
90x6
110x6


pretty decent workout, considering i moved a bunch of furniture for my mom all day today. didn't smash any PR's or anything, but it wasn't a bad workout, i was just kind of tired. no other comment except i was sweating like a pig by the time i got to lateral raises. :drooling:

Lones Green
06-11-2007, 10:05 PM
ME Squat

ME Box squats, 12 in box:
barx10
135x6
225x5
275x6
315x4
335x2
365x1
385x0 (miss)

i know i have that 385 in me, i've done it before, it wasn't easy, but i still did it...i just kind of hesitated too long on it. i actually got to try out my belt today, and i wore it during the heavy sets of squats, but i didn't really use it, if you know what i mean. i kind of forgot about it. i need to get used to the belt before i incoporate it into my workouts.

DL on 8 in reebok step box:
135x8
185x6
225x6 (tried to take a video of these, but my digital camera only takes :15 of video at a time...i'm going to borrow my friends video camera before too long, and get some vids up)

these were actually really hard, especially after the squats...the whole furniture moving thing had a toll on my workout, today was the first time in about a year my calves have been sore. very weird!

GM's:
barx10
135x8
185x8

legs were shaking after these, :nod:

Leg press:
basically just loaded up the machine with 100 lb plates and did 3x6, i'm going to stop doing leg press...the arms of the machine were shaking as i was pressing, plus i'd rather be squatting. :p

standing calves:
stack for 3 sets of 6



okay workout, my legs are COOKED. i'm kind of at a plateau on my lifts right now. i'm trying to eat more, but its so hard haha. i need to get my bloody squat up! i think i'm going to start working 3 hours every morning (6-9) for this guy loading 50 lb water jugs in a truck. i'm feeling kind of lazy not working or going to school, although lifting is a job itself. a very awesome, rewarding job. its just 3 hours 5 days a week, and he said i could get more hours if i wanted. i need spending money, i'm planning on going on a few roadtrips soon. so i'm going to be snatching/farmers walking water jugs around all day, haha.

Stumprrp
06-12-2007, 12:25 AM
good stuff man much more then OK

Lones Green
06-12-2007, 12:31 AM
good stuff man much more then OK

thanks stumpy. i need to get up to rhode island so we can throw that log around. :strong:

Chubrock
06-13-2007, 12:40 PM
Geez man, pulling of an 8in block? Drop it down some and pull some really heavy **** haha. Very nice job all around though. Squats looking right now. You'll smoke the 385 soon enough.

Lones Green
06-13-2007, 09:26 PM
Geez man, pulling of an 8in block? Drop it down some and pull some really heavy **** haha. Very nice job all around though. Squats looking right now. You'll smoke the 385 soon enough.

hahaha you should have seen me. with my long legs, it felt like i was pulling from a second story window. thanks for the support!!

Lones Green
06-13-2007, 09:32 PM
DE Bench

DE bench:
barx10
135x2
135x2
135x2
165x2
165x2
165x2
185x2
185x2

i varied grip on these, but for the most part kept it close.

tricep pushdowns:
stack for 2 sets of 6

hammer strength dip machine:
200x6
250x6

front, side and rear delt raises

narrow grip t bars:
2 plates for 6
3 plates for 6

hammer strength high rows:
180x6
270x6

power shrugs:
225x5
315x6

no comments. decent workout. i start work bright and early in the morning, 6 am. at least i only work til 9, moving around 5 gallon water jugs.

Guido
06-13-2007, 09:38 PM
Nice stuff in here, man. Lovin' this Westside style lifting.

Lones Green
06-14-2007, 10:25 PM
no workout tonight, waiting until tomorrow. i didn't get much sleep last night, i'm trying to get my whole schedule adjusted to working in the morning.

Chris Rodgers
06-14-2007, 10:55 PM
8" block is crazy. Be careful with that. I pull from 5" max and that puts the bar about 1/2" from touching my foot.

As far as the belt goes, make sure to use it for your speed work and focus on pulling your air into your belly and pushing your abs against the belt. The speed work will give you a ton of practice with it and then you can put it on when going for a heavy ME lift.

Lones Green
06-15-2007, 03:59 AM
8" block is crazy. Be careful with that. I pull from 5" max and that puts the bar about 1/2" from touching my foot.

As far as the belt goes, make sure to use it for your speed work and focus on pulling your air into your belly and pushing your abs against the belt. The speed work will give you a ton of practice with it and then you can put it on when going for a heavy ME lift.

thanks chris. good call on using the belt on DE day.

Clifford Gillmore
06-15-2007, 04:27 AM
Great looking work in here, I'll be sure to keep more tabs!

TommyBoy
06-15-2007, 11:53 AM
its about time for bed. check out this before bed snack i just crafted.

3 scoops opticen in skim milk, 3 spoonfulls of natty PB & 2 tablespoons milled flax *end shake
3 eggs
a few spoonfulls of cottage cheese, and a handful of cashews
4 fish oil caps and my last opti men vitamin for the day

looks like i'm ready to hibernate, haha
****, that sounds great to me! Great lifting as always.

Lones Green
06-15-2007, 03:04 PM
Great looking work in here, I'll be sure to keep more tabs!

thanks bro. i'll be sure to keep tabs on your journal as well.

Lones Green
06-15-2007, 03:05 PM
****, that sounds great to me! Great lifting as always.

thanks d00d. still thinking about that Met-rx MRP, its 30% off. :burger:

TommyBoy
06-15-2007, 03:10 PM
thanks d00d. still thinking about that Met-rx MRP, its 30% off. :burger:
F****n' Christ......what are you thinking about??? You should be digesting the Met-Rx right now!!!!!:burger: :burger: :burger: :burger: :burger:

Lones Green
06-15-2007, 03:39 PM
alright, so hear me out on this. i'm gonna get to the gym tonight, and just do a bunch of DE squats. my calves are cooked, and i don't know how much more i'd be able to do. what it is, is at work, i walk with 2 5 gallon jugs of water, step up on the railing of the truck, and put them both on racks that are over my head. so basically i'm doing a farmers walk, calf raise, and an overhead atlas stone press type thing, about 200 times a day. whew. :drooling: haha

TommyBoy
06-15-2007, 03:42 PM
alright, so hear me out on this. i'm gonna get to the gym tonight, and just do a bunch of DE squats. my calves are cooked, and i don't know how much more i'd be able to do. what it is, is at work, i walk with 2 5 gallon jugs of water, step up on the railing of the truck, and put them both on racks that are over my head. so basically i'm doing a farmers walk, calf raise, and an overhead atlas stone press type thing, about 200 times a day. whew. :drooling: haha
Are you a waterboy?? DO you deliver to Canada....give me some water and you can have some of my Met-Rx.

Dude, it's ok to just do squats. Westside doesn't really advocate sh**loads of volume...which is what you're doing, so I don't think it'll harm you to take er easy for a while.

Lones Green
06-15-2007, 04:03 PM
Are you a waterboy?? DO you deliver to Canada....give me some water and you can have some of my Met-Rx.

Dude, it's ok to just do squats. Westside doesn't really advocate sh**loads of volume...which is what you're doing, so I don't think it'll harm you to take er easy for a while.

haha yes, i am, basically. and yeah, i think taking it easy for awhile will help me get on a good sleep/working/lifting schedule.

North
06-15-2007, 04:10 PM
Don't worry about missing the squat. you'll get it next time. Nice bench numbers as well.

TommyBoy
06-15-2007, 04:22 PM
Where's my damn water.

Lones Green
06-16-2007, 12:49 AM
Don't worry about missing the squat. you'll get it next time. Nice bench numbers as well.

thanks bro. im trying to get a decent bench with these gorilla arms.

Lones Green
06-16-2007, 12:49 AM
Where's my damn water.

haha. monday i will plan my daily route right through vancouver. see you at 6 am, bright and early.

Lones Green
06-16-2007, 12:52 AM
oh, and, quick workout tonight.

DE Box squats w/bands, 12 in box:
135x2
135x2
135x2
135x2
225x2
225x2
225x2
225x2

Clifford Gillmore
06-16-2007, 02:05 AM
Nice quick one. Don't sweat lifting the water jugs. I lift ****ing cows around haha, you get used to it very quickly.

TommyBoy
06-16-2007, 08:40 AM
haha. monday i will plan my daily route right through vancouver. see you at 6 am, bright and early.
****.....that's way too early. I need my beauty sleep.


oh, and, quick workout tonight.

DE Box squats w/bands, 12 in box:
135x2
135x2
135x2
135x2
225x2
225x2
225x2
225x2
Perfect. You went in, got the job done, left. Nothing wrong with that.

Lones Green
06-16-2007, 02:06 PM
Nice quick one. Don't sweat lifting the water jugs. I lift ****ing cows around haha, you get used to it very quickly.

haha what! elaborate!

Lones Green
06-16-2007, 02:07 PM
****.....that's way too early. I need my beauty sleep.


Perfect. You went in, got the job done, left. Nothing wrong with that.

thanks tommy. i think i'm going to start doing more workouts like this.

Clifford Gillmore
06-16-2007, 09:19 PM
haha what! elaborate!

Haha, I lift cut up 1/4 cow bodies out of the walk in fridge for about 10m and stick on some railing. I'm a butcher lol.

Lones Green
06-16-2007, 09:35 PM
Haha, I lift cut up 1/4 cow bodies out of the walk in fridge for about 10m and stick on some railing. I'm a butcher lol.

haha, hey man, whatever pays the bills. i think thats actually a pretty sweet job, working with STEAKS

Lones Green
06-17-2007, 09:01 PM
ME Bench

close grip incline:
barx10
95x6
135x6
155x6
185x4

Kaz press: (thanks tommy)
135x6
185x6
225x4
245x2

heavy side raises

close grip t-bars:
45x6
90x6
135x6

decent workout. kept it short and sweet tonight. i gotta wake up at 5 in the morning for work, i'm about to hit the hay.

Bako Lifter
06-17-2007, 09:20 PM
Sweet pressing.

Lones Green
06-17-2007, 09:22 PM
Sweet pressing.

thanks d00d.

TommyBoy
06-18-2007, 01:33 AM
Kaz press: (thanks tommy)
135x6
185x6
225x4
245x2

:thumbup:

Lones Green
06-18-2007, 03:32 AM
:thumbup:

:nod:

headin out for work tommy. see you at 6.

Lones Green
06-19-2007, 09:44 PM
ME Squat

so i started off thinking i was going to do oly squats. i did a few sets, and i switched over to my regular, wider stance.

Oly Squats, ATF:
barx10
135x6
185x6
225x6

i was feelin it tonight, which is weird, because i've been really tired lately from work. i will admit though, i had an hour nap, and 200 mg caffiene pre workout. i went and got my knee wraps and belt, and decided to hit up some ME squats.

Regular Squats:
285x6 (add knee wraps & belt)
315x6
335x6
385x4
405x1 (new PR!!!!)
410x2 (NEW PR!!!!)

don't ask me why i put the 2 1/2's on, haha. the 405 felt easy, so i decided to at least add SOME weight. i repped the 410 once, and was like wow, i'm doing that again. i felt like i could do more, but i stopped, seeing as how i did a million sets already.

leg extension:
stack for 2 x 6

cable pull-throughs:
20x6
50x6

reverse hypers:
BW for 2 x 6


one of the best workouts i've had in awhile, very pleased. there is no better feeling than slamming an old PR into the ground. i'm going to be so sore at work tomorrow. i skipped my workout yesterday, so i think i'm just gonna do DE bench tomorrow, and do DL's thursday or saturday. i was kind of curious...when i purchase a single ply suit, what can i expect to be squatting. after i get used to it of course. if anyone can answer that, that'd be awesome.

Chris Rodgers
06-19-2007, 11:10 PM
Sick squatting man...that's a lot of work! There's no telling what you'll get out of the suit. All I can say is try it out and see. Some people get a little, some get a lot.

Lones Green
06-19-2007, 11:19 PM
Sick squatting man...that's a lot of work! There's no telling what you'll get out of the suit. All I can say is try it out and see. Some people get a little, some get a lot.

thanks man. i think im going to wait til i can squat 500 raw before i buy a suit.

TommyBoy
06-20-2007, 12:06 AM
:nod:

headin out for work tommy. see you at 6.
Oh s***!


ME Squat

so i started off thinking i was going to do oly squats. i did a few sets, and i switched over to my regular, wider stance.

Oly Squats, ATF:
barx10
135x6
185x6
225x6

Regular Squats:
285x6 (add knee wraps & belt)
315x6
335x6
385x4
405x1 (new PR!!!!)
410x2 (NEW PR!!!!)

**** d00d, you're absolutely kicking my ass on the squats.

Bako Lifter
06-20-2007, 01:32 AM
Whoa, nice squats dude. 4 plates brother!!!!

Lones Green
06-20-2007, 03:38 AM
tommy- haha thanks man, i was feelin it hard last night.

bako- yes!!! its a wonderful feeling.

Lones Green
06-20-2007, 09:56 PM
DE Bench

DE bench:
barx10
135x2
135x2
135x2
155x2
155x2
155x2
185x2
185x2

JM press:
barx10
135x6
135x6

tricep pushdown:
stack for 2 x 6

power cleans:
barx6
95x6
135x6

cable row:
200 for 2 x 6


not a bad workout, i hadn't done power cleans since about junior year of high school, when i had weightlifting. gonna do DL's then thats gonna be it until next week. i've been taking a lot of naps lately, but i guess thats a good thing.

TommyBoy
06-20-2007, 10:26 PM
power cleans:
barx6
95x6
135x6
good stuff, watch the deadlift go up now.

i've been taking a lot of naps lately, but i guess thats a good thing.
That's a great thing!

Lones Green
06-20-2007, 10:35 PM
man i hope they make my deadlift go up! i'm going to start doing them more, plus giving DL's their own day.

Lones Green
06-23-2007, 09:59 PM
DL's

Sumo. stacked 2 plates for each foot, not too high off the ground. raw diggity. boy do i need to work on these.


135x8
185x8
225x6
285x4
315x2
350x1
385x0 (miss, although i did move it about 5 inches off the ground)


DL's are my least favorite lift, because i am pretty bad at them. my squat is over 50 lbs more than my DL. i can't do more than about 365 off the floor. i got some chalk though, and that helped with these. not too sure how my gym is going to feel about the chalk, oh well, i was 1 of 5 people there on a saturday night, haha. what can i do to increase my DL? more speed work? rack pulls? bands or chains? eating more oreos? help!

Clifford Gillmore
06-23-2007, 10:34 PM
OREOS brother! Take a vid of your next pull if you can, might just be a simple setup issue.


Nice F'N squats.

Lones Green
06-23-2007, 11:03 PM
OREOS brother! Take a vid of your next pull if you can, might just be a simple setup issue.


Nice F'N squats.

thanks man. i'm really tall and have a gut, that could be the problem. i'm borrowing my friend's video camera soon, so the vid shouldn't be a problem.

Clifford Gillmore
06-24-2007, 01:19 AM
Haa, I'm 6'3". Albiet I don't have a monster gut, but my waist is creeping up to 40" :/

Lones Green
06-24-2007, 02:01 PM
Haa, I'm 6'3". Albiet I don't have a monster gut, but my waist is creeping up to 40" :/

i a m also 6'3. but i am around 300 pounds.

TommyBoy
06-24-2007, 04:56 PM
DL's are my least favorite lift, because i am pretty bad at them.
hahahaahahahahaha, yeah this goes for me too!

Lones Green
06-24-2007, 09:30 PM
ME Bench

Dead press w/static holds, pins set just a few inches off chest:
135x6
185x6
225x4
245x4
285x2

JM press:
135x6
175x6

BB rows:
barx10
95x6
135x6
185x6

power cleans:
barx10
95x5
135x5
155x3


quick workout, but good. ate mexican food before this workout, not my best idea. work and ME squats tomorrow :nod:

Lones Green
06-24-2007, 09:31 PM
hahahaahahahahaha, yeah this goes for me too!


:thumbup:

Lones Green
06-25-2007, 03:34 AM
check out my first snack of the day:

2 scoops nitrean in milk, w/banana, strawberries, oats and PB
3 eggs
2 yogurts
bout a cup of cashews
1 gatorade
opti men multi
4 fish oil caps
400mg caffeine

i was abonormally hungry when i woke up for some reason, so i decided to eat all the carbs in the world. its alright though, my first meal of the day, and im about to go lift a bunch of water jugs.

Lones Green
06-26-2007, 12:33 PM
Sassquatch (i'm sure guido's already thought of that one, i just thought of it on the way home and lol'd)

Squats:
barx10
135x6
225x6
285x6
315x5
385x5 (add belt)
405x1 (add wraps)
425x1
445x1 (NEW PR!)

i smashed last week's PR. the 410 felt easy, and i was pretty confident i could do more...so i just threw 2 10's on each side and went with it. pretty pumped. wasn't even going to do GM's after these, but i did plan to do them. heres what i did instead:

leg curls:
stack, 2 x 5

leg extension:
stack, 2 x 5

farmers walk:
90's about 50 yards
120's about 50 yards


after working today, and this, i'm toast. i've also been laying out every day to try to tan up for the beach, yes, i know, i'm gay. tomorrow is going to be a hard day at work, i have a few HUGE routes that i have to load up. DE bench tomorrow. i might do it during the day again, i went today at about 1, and i liked it pretty well.

Chubrock
06-26-2007, 12:55 PM
Dude you're killing the squats. I saw you were worried about your pulling. Here's what I did to go from 315 to 365 in a couple of months and then 405 over the next couple.


DE DLs off of a platform. 8 x 1. The combination of the platform height and Chuck Ts put me about 3-4" above where I pull from the ground.

RDLs. Did a lot of rotating between a sumo stance and conventional stance.

Rack Pulls. Did a lot from a couple of inches below the knee. Once again rotated feet position a lot. Really worked on my lower back.

Lones Green
06-26-2007, 01:04 PM
Dude you're killing the squats. I saw you were worried about your pulling. Here's what I did to go from 315 to 365 in a couple of months and then 405 over the next couple.


DE DLs off of a platform. 8 x 1. The combination of the platform height and Chuck Ts put me about 3-4" above where I pull from the ground.

RDLs. Did a lot of rotating between a sumo stance and conventional stance.

Rack Pulls. Did a lot from a couple of inches below the knee. Once again rotated feet position a lot. Really worked on my lower back.

thanks for the compliments man. i'm gonna try some of the stuff you said for pulling, i'll let you know how it goes.

TommyBoy
06-26-2007, 02:10 PM
Nice snack, and nice squatting. You are really progressing man! Keep it up.

Stumprrp
06-26-2007, 04:37 PM
squatting is flying dude

dblockspky
06-26-2007, 05:20 PM
those are realll good squats man keep up that work.

Lones Green
06-26-2007, 07:29 PM
tommy- thanks man, snacks > squatting

stump- thanks, i'm pretty pumped about it myself.

dblock- thanks for the kind words, and for stopping by.

Lones Green
06-27-2007, 10:51 AM
DE Bench

Speed decline:
barx10
135x2
135x2
135x2
185x2
185x2
185x2
225x2
225x2

JM press:
135x5
155x5

cable rows:
160x6
200x6

front, side, and rear delt raises

also, at work today, i push pressed about 200 50 lb water jugs. i was sweatin hard.

TommyBoy
06-27-2007, 11:28 AM
snacks > squatting
You said it man!


also, at work today, i push pressed about 200 50 lb water jugs.
Did you drink them too?

Lones Green
06-27-2007, 11:37 AM
yes. 1000 gallons of water, i was feeling a bit bloated.

TommyBoy
06-27-2007, 01:48 PM
yes. 1000 gallons of water, i was feeling a bit bloated.
LMFAO!!!

Lones Green
06-28-2007, 11:09 AM
DE Squat

Box squats:
barx10
135x2
135x2
135x2
185x2
185x2
185x2
225x2
225x2

DE deadlift:
135x2
135x2
135x2
135x2
225x2
225x2
225x2
225x2

had a huge burrito after this workout.

Lones Green
07-01-2007, 09:18 PM
ME Bench

DB bench:
40'sx10
60'sx6
70'sx6
80'sx6
90'sx6

DB tricep press:
40'sx8
50'sx8
60'sx8

jump chins, BW for 5 reps

close cable rows:
140x6
200x6

DB shrugs:
90's for 2 x 6

DB curls:
30'sx6
45'sx6


i guess this workout kind of turned into ME upper back. that's alright though. no other comments about this workout, except for the DB curls, i'm leaving for the beach next weekend...i don't want to hear it. hahaha. ME squat tommorrow, i think i'll try Sensei's 315 for reps challenge. hopefully i'll get at least 10. gotta get up at 5 am, catch ya later.

Lones Green
07-02-2007, 10:11 AM
ME Squat

Squats:
barx10
135x6
225x6
315x7 (for 315 rep challenge)
385x2
405x1

didn't want to go for a PR today, not after that 315 challenge.

GM's:
135x6
155x6
185x6

leg extension, stack for 2 x 6

decline crunches w/25 plate, 3 x 8

Stumprrp
07-02-2007, 10:15 AM
good work bro, did i see right somewhere that you are 300lbs? damn!

Lones Green
07-02-2007, 10:21 AM
good work bro, did i see right somewhere that you are 300lbs? damn!

yup, clocking in somewhere around there right now. especially on the diet i am on now. :burger:

Lones Green
07-04-2007, 09:20 PM
DE Bench

speed bench w/actual bands:
bar x 3 x 2
135x2
135x2
135x2
155x2
155x2
155x2
175x2
175x2

tricep dip machine:
90x8
180x8

tricep pushdown:
50x8
stackx8

one arm cable rows, weight for each arm:
60x6
100x6

front, side, and rear delt raises

power cleans:
135x5
155x5


pretty solid workout, i finally got some chalk the other day...been using it and i like it real well. i was pretty pumped at finding those bands in the back room of my gym, next to the yoga/gym floor. they were pretty thick, i'd say they were medium sized bands. quite a bit of resistance. i was off work today, it was a nice break. gotta hit the water jugs hard tomorrow though. also, tomorrow is my last workout before the beach. i leave really early saturday morning. we're going to Savannah, GA. (actually Tybee island) diet isn't going to be that good, but i got muscle milk RTD's for cheap at my supplement shop. me and my friends are going to hit the grocery store in Savannah too, so i'll be able to get SOME decent nutrition. hope everyone had a good 4th.

Lones Green
07-05-2007, 02:24 PM
DE Squat

Box squats:
barx10
135x2
135x2
135x2
185x2
185x2
185x2
245x2
245x2

DE DL:
135x2
135x2
135x2
185x2
185x2
185x2
225x2
225x2

decline crunches w/25 plate, 3 x 8


i will talk to you guys next week, i leave for the beach saturday morning.

TommyBoy
07-05-2007, 02:50 PM
Nice work brother. Don't break too many hearts @ the beach.

Lones Green
07-05-2007, 05:18 PM
Nice work brother. Don't break too many hearts @ the beach.

thanks. we'll be hitting the titty bar for sure. :moon: :nod: :hump:

TommyBoy
07-05-2007, 06:39 PM
thanks. we'll be hitting the titty bar for sure. :moon: :nod: :hump:
Sweet, that counts as cardio!!

Lones Green
07-05-2007, 07:08 PM
Sweet, that counts as cardio!!

hahahaha. maybe i shouldn't go then. NOT.

TheLion
07-07-2007, 08:08 PM
solid workout. enjoy the beach

Lones Green
07-11-2007, 06:52 PM
just got back from the beach. i have a farmers tan and a lot less money now, but it was definetely worth getting away for awhile...diet was better than expected. we hooked into a 6 foot shark, stole a grill, had the playboy channel, so all in all it was good to just relax. i'll start training up sunday night, i've been having some neck pains, its fine now though. a little more time off isn't going to hurt me.

Lones Green
07-16-2007, 11:19 AM
turns out i have mono. i'm going to be out of the game for a good while.

Chubrock
07-16-2007, 11:27 AM
Damn man that sux. Sounds like a bit more went down at the beach than you originally let on.

Lones Green
07-16-2007, 11:29 AM
Damn man that sux. Sounds like a bit more went down at the beach than you originally let on.

haha it probably was a stripper, for real. one kissed me on my face more than once. nowadays you can't walk out of a strip club without catching something.

Lones Green
07-19-2007, 07:36 PM
this is worse than i thought it would be. im probably eating 2000 cals a day, max. tryin to drink a lot of milk, its VERY hard to eat or drink with my throat being as sore as it is. drinking a lot of water as well. sleeping/resting probably 18 hours a day. i want to rest up so i get over this faster. i think i'm going to go out and see that new adam sandler movie chuck and larry tomorrow night, i simply need to get out of the house, besides the doctor's office, its been awhile. besides my throat, i don't feel that bad, just tired. my glands on my neck are swollen as well. hopefully i'll be getting better soon. :drooling:

Lones Green
08-07-2007, 01:41 PM
so i've had a real ****ty last few months. mono, which im almost 100% over. a few nights ago fishing i ended up with a lure and 3 hooks hooked into my back, a trip to the emergency room, and a tetnis shot. tetnis shots blow, my left shoulder feels like mike tyson went to town on it. i'm going to start lifting again on sunday, i have a feeling i'm going to be real weak from the mono. just more motivation to train harder. i'll probably get winded pretty easily too. i've taken enough time off for my body to recharge, and i cant wait to get back in the swing of things.

TommyBoy
08-07-2007, 03:20 PM
s*** lones, sorry to hear about that man. Time to kick some ass in the gym.

Lones Green
08-07-2007, 08:18 PM
s*** lones, sorry to hear about that man. Time to kick some ass in the gym.

yup!

Lones Green
08-12-2007, 10:14 PM
back in the game today. felt so good. i feel like the weight of the world has been lifted from my shoulders. i was pleased to see not so much my strength has been lost, but more my endurance. i've been keeping the protein and cals high.

ME Bench

DB bench:
30'sx8
50'sx6
60'sx6
70'sx5
80'sx3

not as bad as i thought it would be...still sucks i can't go as heavy as i could. more reason to work harder!

tricep pushdown:
20x10
50x8
90x8

cable rows:
100x6
120x6
140x6

power cleans:
barx5
135x5
135x3

these really winded me, so i stopped

shrugs:
80'sx6
100'sx6

done. solid workout, especially for being off for so long, and previously having mono. just felt good to get back into things really. we'll see how the squat and dead are tomorrow.

TommyBoy
08-13-2007, 10:14 AM
Nice comeback session lones!

Lones Green
08-13-2007, 11:36 PM
Nice comeback session lones!

thanks man.

Lones Green
08-13-2007, 11:43 PM
ME Squat

Squats:
barx10
135x6
185x6
225x5
285x5
315x3
335x2

DL:
135x8
185x6
225x6
285x2

took it easy on squats and deads, i definetely am not where i used to be on these though.

leg press:
4 platesx6
8 platesx6
12 platesx6
16 platesx6


my legs were shaking after the squats, was a pretty hard session. day off tomorrow, then DE stuff.

Chubrock
08-14-2007, 06:49 AM
Squatting looks good man.

Lones Green
08-14-2007, 01:50 PM
Squatting looks good man.

thanks dude. trying to get up to 500.

TommyBoy
08-14-2007, 01:56 PM
ME Squat

Squats:
barx10
135x6
185x6
225x5
285x5
315x3
335x2

DL:
135x8
185x6
225x6
285x2

took it easy on squats and deads, i definetely am not where i used to be on these though.

leg press:
4 platesx6
8 platesx6
12 platesx6
16 platesx6


my legs were shaking after the squats, was a pretty hard session. day off tomorrow, then DE stuff.
Nice work. Still lookin' strong.

thanks dude. trying to get up to 500.
500, no problem.

Lones Green
08-14-2007, 02:58 PM
Nice work. Still lookin' strong.

500, no problem.

thanks d00d. i was going to ask you about single ply briefs. my birthday's coming up soon, and i'm thinking about asking for an ipod shuffle, and some single ply breifs. what do you suggest for my first pair? i don't want to make the mistake of getting something that isn't quality.

TommyBoy
08-14-2007, 03:53 PM
thanks d00d. i was going to ask you about single ply briefs. my birthday's coming up soon, and i'm thinking about asking for an ipod shuffle, and some single ply breifs. what do you suggest for my first pair? i don't want to make the mistake of getting something that isn't quality.
Single ply briefs....hmmm, I would say metal, but they're double ply. if you're not goin' gangsta, then just get a metal single ply suit. No real need for single ply breifs.

Lones Green
08-16-2007, 11:54 PM
DE Bench

Speed Bench:
135 x 10 x 2

skull crushers:
25x8
45x8
65x8

DB row:
50x8
70x8

upright row:
75x6
95x6

rear, front, and side delt raises


didnt do DE squat day, because my legs were REALLY sore from ME day. i could barely walk. okay workout, still trying to get back in it.

Lones Green
08-19-2007, 03:51 PM
so lately i've been doing quite a bit of foam roller work. i love that thing, totally worth getting. feels great on the legs and back. i'm going to start over this week, with ME bench tonight. i got some vanilla protein powder and orange gatorade powder, i'm going to make a cream sicle carb/protein drink. i start back working tomorrow, it'll be nice to have a schedule again. another update later tonight.

Lones Green
08-19-2007, 08:41 PM
ME Bench

Incline DB:
30'sx8
40'sx8
50'sx5
60'sx5
70'sx3

these felt okay, although my shoulder was bothering me a bit.

JM's:
barx10
135x6
135x6

BB rows:
barx10
95x6
135x6

T-bar's:
45x8
75x6
90x6
115x6

went kind of heavy on these, felt pretty good.

DB shrugs:
70'sx6
90'sx6


i feel like im starting to gain some strength back, which is definetely a good thing. heavy squats tomorrow, hopefully i won't end up being as sore this time.

Lones Green
08-20-2007, 09:24 PM
ME Squat

squats, wide stance:
barx10
135x6
225x6
285x6
315x4
335x3
385x1

conventional DL:
135x8
185x6
225x6
285x6

wanted to save some energy for GM's, so i stopped here.

GM's:
barx8
135x6
135x6
155x6
185x6

side bends:
50x8
80x8


not too bad of a workout, definetely tired, i hit my legs pretty hard. plus i woke up at 5:30. i had a monster nap since then, but still...i'm about to hit the hay, hopefully i'll be able to walk tomorrow.

Lones Green
08-22-2007, 09:19 PM
DE Bench

started off with a lot of stretch and foam roller work

Speed Bench:
barx10 (close grip)
barx10 (illegal wide grip)
135x2
135x2
135x2
155x2
155x2
155x2
185x2
185x2

tricep pushdown:
30x10
50x8
70x8
90x8

DB shoulder press:
30x10
50x6
60x6
70x5

cable rows:
100x6
140x6
180x6
200x6

hammer strength rows:
2 platesx6
4 platesx6
6 platesx6


done. i hadn't done the DB overhead presses in forever, i always hated them, but i felt like doing them for some reason. pretty good workout, i got an ipod finally, and listening to some heavy jams definetely helped me out...a lot better than the music they play at the 24 hour gym. friday night me and a couple friends are going to try to net/wrestle a 5 foot catfish out of the water for my friend's birthday. my birthday is sunday too. i'll let you know how it goes.

nhlfan
08-22-2007, 09:36 PM
nice journal you have going here dude. I'm subscribing to this.

TommyBoy
08-22-2007, 09:45 PM
Nice past couple sessions lones.

Lones Green
08-22-2007, 10:04 PM
nice journal you have going here dude. I'm subscribing to this.

thanks man!!!

Lones Green
08-22-2007, 10:04 PM
Nice past couple sessions lones.

thanks dude. still not 100%, but getting close.

Lones Green
08-23-2007, 08:54 PM
DE Squat

speed box squats with jump stretch bands:
barx10
135x2
135x2
135x2
185x2
185x2
185x2
225x2
225x2

conventional speed DL:
135x10
135x2
135x2
135x2
185x2
185x2
185x2
225x2
225x2

leg curls and extensions, both 3x8.


legs were feeling pretty good after this. solid DE session.

TommyBoy
08-23-2007, 09:05 PM
Yeah Buddaay! Nice squatting! Which bands were u using?

Lones Green
08-24-2007, 03:42 AM
Yeah Buddaay! Nice squatting! Which bands were u using?

just the jump stretch ones anchored by heavy DB's, the same ones HB uses in his vids. there's only one pair of bands at my gym, and they are really flemsy. i can add a pretty good amount of resistance with the jump stretch bands, though they aren't real bands. probably should invest in some.

TommyBoy
08-24-2007, 01:14 PM
I use jump stretch as well, which colour were u using?

Lones Green
08-24-2007, 02:51 PM
I use jump stretch as well, which colour were u using?

red. i usually use 2 per side, too. black ones for benching.

TommyBoy
08-24-2007, 04:27 PM
Ok, I have no idea which bands those are. Mini's??

Lones Green
08-24-2007, 05:12 PM
Ok, I have no idea which bands those are. Mini's??

yes. they are both pretty short.

TommyBoy
08-24-2007, 05:30 PM
Oh ok, that's cool.

Lones Green
08-26-2007, 01:01 PM
so it's my birthday. already got an ipod, and my friend made me an atlas stone. we were talking about making one before, because i was sure as hell i couldn't do it alone, this guy is a real renaissance man, and it took him a good while. he used this recipe:

http://www.tc.umn.edu/~keen0018/makeastone.htm

it's probably around 265 lbs, it was pretty hard lifting it in the back of my truck. i was the only one that could lift it, my friend who can deadlift more than i can, but is probably about 4 inches taller couldn't lift it. my friend also yanked a keg from a gas station for me to toss around, i'm not sure if i'm going to be able to add weight with sand or water in it, but i'll try to figure it out. i'm going to start strongman training saturdays. if things went the way i'd like, i'd have 3 stones at different weights, a farmers walk, a log press, a sled, and maybe a big tire. thats just to start out with. anyway, here are pics of the stone and the keg.

http://img.photobucket.com/albums/v309/xshewastragedyx/atlasstone001.jpg

http://img.photobucket.com/albums/v309/xshewastragedyx/atlasstone002.jpg

Detard
08-26-2007, 08:08 PM
Thats awesome dude. Are you gonna toss that keg over your head or do clean/press with it?

Lones Green
08-26-2007, 09:29 PM
Thats awesome dude. Are you gonna toss that keg over your head or do clean/press with it?

for now i'm just gonna toss it overhead, until i can figure out how to get some sand or water in it, then it'd be perfect for cleans and presses. thanks for the compliment man.

Lones Green
08-26-2007, 09:43 PM
ME Bench

DB Floor press:
30'sx10
45'sx8
55'sx8
65'sx8
75'xs8

Rolling DB tricep extensions w/mini's:
20'sx10
30'sx10
45'sx10
55'sx10

tricep pushdowns w/mini:
20x8
50x8
70x8

cable rows:
120x6
140x6
160x6
200x6

upright rows:
barx10
75x6
95x6

heavy front, side, and rear delt raises


workout was pretty good, i tried to floor press the 100's for the hell of it, i think i could have done it if i had a hand off man. i jammed my finger pretty hard on that stone today carrying it to my backyard, so it was hurting a bit the whole workout. got work in the morning, then its my favorite day of the week, ME squats. hope everyone had a good weekend.

TommyBoy
08-26-2007, 11:19 PM
Nice work brother. How'd you like those rolling DB ext's?

Lones Green
08-26-2007, 11:41 PM
Nice work brother. How'd you like those rolling DB ext's?

loved em. i felt it in the tri's real good, the only set back is my elbows were definetely aching a bit. regardless, one of my new favorite tri lifts. thanks to bearwolf for posting those vids and opening me up to em.

TommyBoy
08-27-2007, 11:29 AM
Good stuff. Yeah I love those extensions, but my elbows certainly don't. That's pretty much the only reason I don't do them any more.

Lones Green
08-27-2007, 09:13 PM
Good stuff. Yeah I love those extensions, but my elbows certainly don't. That's pretty much the only reason I don't do them any more.

serioulsy dude. i was at work today and my elbows were hurting SO BAD. i havent felt it in my triceps this good since the first time i tried JM's. JM's didn't hurt my elbows too bad, i think i'll stick with those mostly on ME days. i might try the rolling extensions on DE days, who knows.

Detard
08-27-2007, 09:16 PM
Nice workout dude

Lones Green
08-27-2007, 09:19 PM
ME Squat

Squats (no belt):
barx10
135x6
185x6
225x6
285x6
315x4
385x1

DB SLDL:
40'sx10
50'x6
60'sx6
70'sx6
80'sx6
90'sx6

did a few sets of pull throughs and reverse hypers and i was done. jammed finger was still hurting today. okay workout, i took a monster nap before it, usually i perform my best after those, but this workout was mediocre.

nhlfan
08-27-2007, 11:02 PM
nice 385 squat man.

Lones Green
08-27-2007, 11:19 PM
nice 385 squat man.

thanks man.

TommyBoy
08-28-2007, 12:09 PM
Very nice squat Lones.

Lones Green
08-28-2007, 04:00 PM
Very nice squat Lones.

thanks man. im gonna do a little strongman/GPP type workout saturday, looking forward to that.

Lones Green
08-29-2007, 09:25 PM
DE Bench

Speed bench:
135 x 4 x 2
185 x 4 x 2

rolling DB extensions:
25's x 15
40's x 15

cable rows:
120 x 6
140 x 6
180 x 6

lat pulls:
100 x 8
120 x 6
160 x 6


pretty short workout, no shoulders, i have/am going to clean and press enough water jugs this week. i was kind of tired today, even with a nap. i did forget to take my caffeine pre-workout though, so that might have been it. i've been taking a lot of ibproufen, my elbow is shot. i'm not sure what it is. i'm gonna hit the hay.

Lones Green
08-30-2007, 07:50 PM
no workout today, i worked 12 hours. i had to carry 130 bottles across a field, famers walk style, so i called that my workout.

Lones Green
09-03-2007, 10:05 PM
ME Bench

military press:
barx10
95x6
115x6
135x6
155x3

JM's:
barx10
95x6
135x6
135x6

pushdowns w/mini:
20x10
40x6
50x6
70x6

one arm DB row:
50x6
70x6
80x6
100x6

jump chins:
BW x 2 x 5

plate pinches:
10 & 5 lb plate per hand for 2:00 x 2


had a day off from work today so i thought i'd do some military press. i couldnt tell you the last time i did military press, not really my favorite lift, my shoulders are weak and my arms are long. they do it every now and then at westside, so i figure, why not. i just ate a burrito with double chicken, 3 eggs, and an opticen shake with milk post workout. its about time to hit the hay.

Detard
09-03-2007, 10:16 PM
Strong millies. How do u do pushdowns with the mini's? just attach them to the top of the pulley or whatever and loop it under the bar?

Lones Green
09-04-2007, 03:49 AM
Strong millies. How do u do pushdowns with the mini's? just attach them to the top of the pulley or whatever and loop it under the bar?

nah, i put the ends on my palms and then loop it around behind my neck, like as shown in this video at about 2:40.

http://www.youtube.com/watch?v=Ma-9KdEVtpg

thanks man!

Lones Green
09-04-2007, 09:23 PM
ME squat

Oly squats:
barx10
135x5
185x6
225x6
285x6
315x5 (switch to wide stance)
335x3

conventional DL:
135x6
185x6
225x5
245x5
285x3

leg press:
16 platesx6
20 platesx6
24 platesx6

decline sit-ups


those oly squats slayed me. i haven't done them in forever, my quads were shot by the time i even got to the wider squats. okay workout, my back is still pretty sore from those rows yesterday.

Lones Green
09-04-2007, 10:39 PM
i've been thinking lately about tweaking westside a bit, and trying to adapt it to what i need to work on. my deadlift is definetely my #1 priority to fix, so i think i'm going to try giving DL's and rows their own day. i'm going to do more lockout work with DL's, rack pulls, etc. i'm scratching the DE squat work for a deadlift day, and to improve on my bench i'm going to do more tricep isolation. so it would be something like

sunday- heavy bench/triceps
monday- pulls/rows
wednesday- dynamic bench/shoulders
thursday- squats/GM's
saturday- strongman day, keg toss, atlas stones, etc

i'm going to try this out, i think it's going to be the best fit for me. i want to put in a strongman day as well. if i don't see the results i'm looking for, i will tweak it until i start getting what i want. but looking at the last few months of training i hope this should do it. any comments are gladly accepted.

nhlfan
09-04-2007, 11:03 PM
nice lower day. did you have the belt on today?

Lones Green
09-05-2007, 03:45 AM
nice lower day. did you have the belt on today?

sure did. had the belt on from the 285 up. didnt use the knee wraps this workout, but i did use wrist wraps to avoid the carpel tunnel.

nhlfan
09-05-2007, 10:08 AM
but i did use wrist wraps to avoid the carpel tunnel.

I didn't know that could happen...? or is this sarcasm? lol

TommyBoy
09-05-2007, 12:03 PM
ME squat

Oly squats:
barx10
135x5
185x6
225x6
285x6
315x5 (switch to wide stance)
335x3

conventional DL:
135x6
185x6
225x5
245x5
285x3

leg press:
16 platesx6
20 platesx6
24 platesx6

decline sit-ups


those oly squats slayed me. i haven't done them in forever, my quads were shot by the time i even got to the wider squats. okay workout, my back is still pretty sore from those rows yesterday.
Nice work here bro.

i've been thinking lately about tweaking westside a bit, and trying to adapt it to what i need to work on. my deadlift is definetely my #1 priority to fix, so i think i'm going to try giving DL's and rows their own day. i'm going to do more lockout work with DL's, rack pulls, etc. i'm scratching the DE squat work for a deadlift day, and to improve on my bench i'm going to do more tricep isolation. so it would be something like

sunday- heavy bench/triceps
monday- pulls/rows
wednesday- dynamic bench/shoulders
thursday- squats/GM's
saturday- strongman day, keg toss, atlas stones, etc

i'm going to try this out, i think it's going to be the best fit for me. i want to put in a strongman day as well. if i don't see the results i'm looking for, i will tweak it until i start getting what i want. but looking at the last few months of training i hope this should do it. any comments are gladly accepted.
Looks good to me. Remember, westside is a template; you can tailor it to fit your needs, you're starting to understand what works and what doesn't....good stuff.

I didn't know that could happen...? or is this sarcasm? lol
It's true.

nhlfan
09-05-2007, 04:04 PM
It's true.

crazy, I didn't know that. thanks for the info.

Lones Green
09-05-2007, 04:46 PM
as always, thanks for the advice and kind words tommy.

Lones Green
09-06-2007, 08:41 PM
DE bench

speed bench:
barx10
135 x 3 x 2
155 x 3 x 2
185 x 3 x2

tricep pushdown w/mini:
50x6
70x6
70x6

skull crushers:
25x10
75x10
95x10

cable rows:
140x6
180x6
200x6


kind of a ****ty workout, my quads are still really sore from those oly squats, i dont know why they are still sore. i've been stretching every day and doing foam roller stuff a whole lot. hopefully tomorrow they will feel better, but if not i'm going to skip de squat and just start with my new workout sunday. workouts haven't been too good lately, ftw.

Lones Green
09-09-2007, 09:40 PM
ME Bench

Dead press:
barx10
135x8 w/static hold at end
135x8 w/static hold at end
185x8 w/static hold at end
185x8 w/static hold at end
225x4 w/static hold at end
285x2

rolling DB extension:
20'sx8
40'sx8
50'xs8
60'sx8
70'sx5

holy god...best tricep lift EVER.

tricep pushdown:
20x10
35x8
50x8
75x8
80x8

*exits to bathroom for a grueling sh&t, hey why not eat the protein bar thats been sitting in my backpack for months while i'm taking a break? :burger:*

DB shoulder press:
30'sx10
40'sx6
50'sx6
60'sx4
70'sx4

heavy front and rear delt raises.


i'm gonna try high volume on my shoulders to try and strengthen them up. low volume hasn't really done the trick, so i shall try teh high volume. tomorrow is DL/row day, probably gonna hit up some rack pulls/lockout work. i've got a friend coming with me, he's about 150 lbs and he wants to get big and strong. :whip:

Lones Green
09-10-2007, 09:23 PM
Pulls/rows

rack pulls, pins set as low as they go:
barx8 (shrugged each rep)
135x8 (shrugged each rep)
185x8(shrugged each rep)
225x6
285x6
315x6
365x6
405x4

didn't go as heavy as i could have on these, i ripped a callous open real bad, and wanted to get some rows in still. i was really proud of my partner, he was doing 225 on these for reps, first time he's ever pulled. genetic freak, his dad is so strong. he's going to be a monster

cable rows:
100x8
120x6
140x6
160x6
180x6

DB rows:
80'sx6
80'sx6
90'sx6
90'sx6


all in all a good workout. i definetely prefer pulling in its own day, rather than pairing it with squats. no other real comments other than those.

Lones Green
09-12-2007, 09:12 PM
Assisted Bench

started off with a bunch of stretching, as always, and some foam roller work on my back from those pulls and rows the other day.

dynamic close grip decline:
barx10
135x2
135x2
135x2
155x2
155x2
155x2
225x2
225x2

bench dips:
BW x 8
BW+1 plate x 8
BW +2 plates x 8

tricep pushdowns:
30x10
50x8
70x8
90x8

DB bench, palms facing in:
50'sx15


done. i got this workout done pretty fast, but it was still pretty intense. thats the way workouts should be. luckily this workout was good, even after an intense front squat session in the kitchen while making dinner.

http://img.photobucket.com/albums/v309/xshewastragedyx/catfish-1.jpg

Lones Green
09-13-2007, 10:04 PM
Squats

box squats, just below parallel:
barx10
135x6
135x6
225x6
285x6
315x6 (add belt)
335x6
365x6 (add knee wraps)
405x1
425x0 (missed this)

i think i could have got that 425, i just did so much volume before it...it wasnt really that it felt so heavy, i just felt like my endurance was already shot.

power squats:
4 platesx6
6 platesx6
8 platesx6
10 platesx6

zercher squats: (first time trying these)
barx10
95x6
135x5
135x5
185x3

did some decline sit ups with a 45 plate and some reverse hypers and i was done. those zerchers tore my arms up, chalk helped a bit. not a bad workout, my squats all felt good. im hoping those box squats will cut down on the soreness. i think squatting once a week is going to be beneficial, i can have more workouts like this.

TommyBoy
09-13-2007, 10:11 PM
Aweomse f***in' lifting in here man!! Getting heavy....I like it. Love the bulldog man! Awesome...just awesome.

Lones Green
09-13-2007, 10:22 PM
Aweomse f***in' lifting in here man!! Getting heavy....I like it. Love the bulldog man! Awesome...just awesome.

thanks dude...i'm dead set on getting 500, soon. i found a powerlifting gym about 40 minutes away, i'm gonna go visit it next week and see if i can meet some people that i can train with. plus im about to buy that metal squat suit, i'm pretty excited about the near future.

nhlfan
09-13-2007, 11:35 PM
your zerchers will get easier with time. my arms have kind of become used to them, and I've only done them a few times.

solid workout man, I'm sure you would have had that 425.

Lones Green
09-14-2007, 03:41 AM
your zerchers will get easier with time. my arms have kind of become used to them, and I've only done them a few times.

solid workout man, I'm sure you would have had that 425.

thanks dude. i put 225 on the bar and just kind of held it in my arms for a bit just to see what it felt like. pretty heavy, but like you said, im sure they'll get easier as i do em more.

Lones Green
09-16-2007, 08:54 PM
ME Bench

incline db:
30's x 10
40's x 6
50's x 6
60's x 6
70's x 6
85's x 4

rolling DB ext w/mini's:
20's x 8
30's x 6
40's x 6
50's x 6
60's x 5

JM's, long pauses, concentrated on form:
bar x 10
95 x 8
95 x 8
135 x 8
135 x 8
155 x 8


did a lot of stretching and some foam roller work on the legs. as of now the back feels pretty good for pulls tomorrow, it was pretty tight today. i think it was due to sleeping so much, but it was nothing some stretching couldn't fix. i'm going to head over to that powerlifting gym hopefully tomorrow, maybe later on in the week, and see if i can find some guys to take me under their wing.

nhlfan
09-17-2007, 01:08 AM
pretty solid upper day.

that foam rolling seems to be picking up popularity quick!

Lones Green
09-17-2007, 03:44 AM
pretty solid upper day.

that foam rolling seems to be picking up popularity quick!

best few bucks ive spent in awhile!

Stumprrp
09-17-2007, 11:55 AM
lmao @ that pic man! good lifting

RedSpikeyThing
09-17-2007, 06:17 PM
great benching and squatting! I'm sure you'll get your 500....awesome dog, BTW

Lones Green
09-17-2007, 09:12 PM
thanks stump and redspikeything.

Lones Green
09-17-2007, 09:20 PM
Pull/row

6 in elevated DL, conventional stance, double overhand, no belt:
135 x 6
135 x 6
185 x 6
225 x 6
225 x 6
255 x 6
315 x 3

those elevated DL's are pretty tough for me, i'm going to keep doing them. those and lockout work, my whole deadlift sucks.

DB rows:
80's x 5
90's x 5
110's x 5
120's x 5

cable rows:
120 x 8
140 x 6
180 x 6
220 x 6

upright rows w/cable: (hate these)
50 x 6
70 x 6
stack x 6


done. pretty good pull day. my friend thats in the marines showed up at the gym tonight, i was pretty happy to see him. he did some rows with me. i tried my first maximus shake after this workout with a giant bowl of rice, its pretty much like drinking a liquid brownie. for those of you wondering, i'll keep tabs on if it adds 10 inches to my penis, gives me super human strength, or makes the ladies flock to me.

Stumprrp
09-17-2007, 09:59 PM
nice workout man

Lones Green
09-17-2007, 10:00 PM
nice workout man

thanks dude.

TommyBoy
09-17-2007, 10:02 PM
Good work brother.

Lones Green
09-19-2007, 08:53 PM
Dynamic bench

speed bench w/minis:
bar x 10
135 x 8 x 3

worked on form a lot today, getting my head up and looking at the bar, leg drive, squeezing the shoulder blades, etc.

rolling db ext:
20's x 10
40's x 8
50's x 8
70's x 8

heavy side and rear delt raises.


pretty short workout today, but it got the job done. i havent worked on my bench form in awhile, so that was good. SQUATS TOMORROW!!

nhlfan
09-19-2007, 11:02 PM
solid speed day dude

Lones Green
09-20-2007, 03:50 AM
solid speed day dude

thanks dude.

Lones Green
09-20-2007, 09:23 PM
Squats

squats, wide stance:
135 x 8
225 x 8
285 x 6
315 x 6
365 x 4
385 x 3
405 x 1
425 x 0 (miss, came close to blacking out here)

GM's:
bar x 10
135 x 6
185 x 6
225 x 6

leg press, wide stance:
2 100's x 6
4 100's x 6
6 100's x 6
8 100's x 6

calves

thats all i had in me, kind of a ****ty workout, i need to get that squat suit. i'll get that 425 soon.

TommyBoy
09-20-2007, 09:54 PM
Damn, nice work lones.

Lones Green
09-21-2007, 03:43 AM
Damn, nice work lones.

thanks dude. on that last squat i was more than half way up, and my vision started to get blurry and i was getting light headed, so i decided to be safe and dump it. not sure what would have happened if i didnt. you know what it is? I NEED A BACONATOR THIS WEEKEND.

TommyBoy
09-21-2007, 12:09 PM
I NEED A BACONATOR THIS WEEKEND.
Me too. Baconators are clinically proven to increase squat percentages.