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Thread: Westside Bencher
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Westside Bencher
- Join Date
- Jan 2008
- Location
- Westside Barbell, OH
- Posts
- 8,742
Cardio - 25min
Done and out the door. Spent a lot of time today setting up a seminar with a local highschool's track and field team. Should be interesting
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Thus I Refute Thee !!!!
- Join Date
- May 2009
- Location
- Gamestop
- Posts
- 246
Dude, you are a beast.
Age: 18
Height: 6'1
Weight: 238
All lifts are raw:
Bench: 325(max)
Squat: 510(max)
Dead lift: 500(max)
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You had to wait until after the cardio post to call him a beast LOL
Originally Posted by Bodyguard
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Westside Bencher
- Join Date
- Jan 2008
- Location
- Westside Barbell, OH
- Posts
- 8,742
hahahaha!
You know Lones, cardio separates the men from the boys
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Superior Athletics - Northeast Ohio's Center for Athlete Training
*Westside Barbell Certified Gym
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I agree. boys do cardio, men do not. Originally Posted by Travis Bell
LOL, I plan on throwing 20 minutes in once a week in addition to my sled pulling to see if I can't increase my endurance a bit more before this meet, I refuse to tire out by the time deads roll around again
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Westside Bencher
- Join Date
- Jan 2008
- Location
- Westside Barbell, OH
- Posts
- 8,742
LOL! You punk. I'm gonna steal your lunch and jog away with it in a low intensity way!
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Superior Athletics - Northeast Ohio's Center for Athlete Training
*Westside Barbell Certified Gym
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Not if I utilize the Tabata/high intensity interval training protocol. I'm hoping I can time it right, and start one of my 30 second sprints when you make the move for my lunch. Originally Posted by Travis Bell
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Westside Bencher
- Join Date
- Jan 2008
- Location
- Westside Barbell, OH
- Posts
- 8,742
hmmm. I may have to rethink this Originally Posted by lonesXedge
I'll probably just shove the lunch under my shirt and it'll blend right in
AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!
Superior Athletics - Northeast Ohio's Center for Athlete Training
*Westside Barbell Certified Gym
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Senior Member
- Join Date
- Aug 2005
- Location
- Rhode Island
- Posts
- 12,110
your one strong SOB
2000 or bust
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Travis the people want more cardio, or so it seems LOL Originally Posted by Stumprrp
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TJW
- Join Date
- Aug 2008
- Location
- Northern Virginia
- Posts
- 4,151
Hey Travis, currently I'm getting over a virus that has me down about 10lbs. I remember reading a while back that you had a virus and to gain the weight back, you drank a certain liquid. I'm not talking about the horse electrolytes one, but didn't you mix gatorade powder or something to build your weight back up? I just want to gain my strength/weight back as soon as possible. Thanks.
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I'll probably just shove the lunch under my shirt and it'll blend right in[/QUOTE]
hahaha....this is 2 quotes about hiding things under your shirt. I will be watching you in Dec! lolSponsored by:
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Success is usually achieved by always doing a little more than you thought you could, and a lot more than anyone else.
Don't measure yourself by what you have accomplished, but by what you should accomplish with your ability." John Wooden
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I think you are thinking of the horse electrolytes. Its just unflavored, souped up gatorade for cheaper Originally Posted by gatorman2k6
http://www.tractorsupply.com/livesto...lement-2200119
It works well
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Risk10k
- Join Date
- Sep 2005
- Location
- Perth, Western Australia
- Posts
- 5,770
If there is a whole ****ing page dedicated to Lones lunch, I'll freakin scream! That cardio joke was funny though.
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Westside Bencher
- Join Date
- Jan 2008
- Location
- Westside Barbell, OH
- Posts
- 8,742
The stuff that Lones listed is what I drank. Dont' get just any horse electrolytes because the other stuff tastes like industrial strength salt water. It's horrible. Originally Posted by gatorman2k6
Really focus on getting lots of carbs in as well. Rest, sleep as much as possible. But yes, putting lots of water weight back on will really help.
hahaha....this is 2 quotes about hiding things under your shirt. I will be watching you in Dec! lol[/QUOTE] Originally Posted by bencher8
hahaha it's my six pack abs
AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!
Superior Athletics - Northeast Ohio's Center for Athlete Training
*Westside Barbell Certified Gym
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TJW
- Join Date
- Aug 2008
- Location
- Northern Virginia
- Posts
- 4,151
Originally Posted by lonesXedge
Thanks guys! Originally Posted by Travis Bell
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Yeah, I can't stress ONLY getting bounce back. I found out the hard way the salt based stuff is terrible.
Even if it smells good, don't buy into the hype, haha
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Westside Bencher
- Join Date
- Jan 2008
- Location
- Westside Barbell, OH
- Posts
- 8,742
DE Bench
barx 20
added doubled mini bands (+90)
barx3
135x3 - thumb length from the smooth
185x3
185x3
185x3
275x3 - pinkie on the ring
275x3
275x3
275x3 - comp grip
275x3
275x3
DB Bench
95 x 15
120 x 15
120 x 15
120 x 15
Wide Grip Pulldowns
160 x 10
200 x 10
200 x 10
200 x 10
Tricep Pushdowns
80 x 10
90 x 10
100 x 10
100 x 10
DB Shoulder Press
20 x 30
20 x 40
30 x 30
30 x 30
Done. The last three exercises were done in a giant set, so they were all done in about 12min LOL. It was pretty intense. My shoulders are just screaming at me right now. Bench felt awesome. Speed and groove were spot on. We took a week off the floor press because all of us had somewhat sore tris still from ME bench. I haven't decided yet, but the owner of the gym I manage is doing a meet in November and I may jump in on it and go raw just to see what happens. I don't know. November is a pretty busy month for me so it may not be possible, but it'd be cool if it worked out.
AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!
Superior Athletics - Northeast Ohio's Center for Athlete Training
*Westside Barbell Certified Gym
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Risk10k
- Join Date
- Sep 2005
- Location
- Perth, Western Australia
- Posts
- 5,770
A 12 minute giant set? Sounds like lactic acid tolerance!
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Westside Bencher
- Join Date
- Jan 2008
- Location
- Westside Barbell, OH
- Posts
- 8,742
Back/Shoulders
Wide Grip Pulldowns - palms in
160 x 12
200 x 12
200 x 12
200 x 12
CSR - med grip
2 plates x 12
2 plates x 12
3 plates x 12
3 plates x 12
Single Arm DB Rows
105 x 12
105 x 12
105 x 12
105 x 12
H-Rolls
35 x 10
35 x 10
35 x 10
35 x 10
DB Overhead
20 x 40
20 x 40
Side Raise
10 x 50
10 x 40
Done. Nice and easy back workout. Shoulders were a little sore from Saturday but I think the light work done today will speed that up so I feel top notch come Wednsday.
AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!
Superior Athletics - Northeast Ohio's Center for Athlete Training
*Westside Barbell Certified Gym
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Bet those lats will be a little tender tomorrow!
I presented your interview today btw, did pretty well
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Westside Bencher
- Join Date
- Jan 2008
- Location
- Westside Barbell, OH
- Posts
- 8,742
Hopefully not too bad, but you're right, things got a little heavier than normal for a Monday. I was just feelin the groove I guess
Actually my forearms are what's cramping right now
Glad the interview went well! Hopefully I didn't get you in trouble or anything LOL "Egads man! That's not what my textbook says!!"
I'm crazy like that though. That's how I roll
AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!
Superior Athletics - Northeast Ohio's Center for Athlete Training
*Westside Barbell Certified Gym
-
I'm not really worried about what kind of stuff I produce in that class after having that Athletic trainer tell me the bench was worthless, LOL Originally Posted by Travis Bell
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Risk10k
- Join Date
- Sep 2005
- Location
- Perth, Western Australia
- Posts
- 5,770
Haha, your light DB rows would just about kill me! Very nice assistance work. No cardio?
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Westside Bencher
- Join Date
- Jan 2008
- Location
- Westside Barbell, OH
- Posts
- 8,742
120's is the heaviest my gym currently has. We're trying to get at least up to 150's in the near future. Eventually up to 200's
Cardio is only on T,Th,Sun - so unfortunately I'm headed right out the door right now to hit the treadmill.
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*Westside Barbell Certified Gym
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