We can rebuild him... Better, stronger, faster....

[eldwin]

Hey all,

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

Here are my stats:

Age 31
Height 5'10
Weight 210

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

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

ME Bench - Upper

Time 45 minutes
Strength 3/5
Stamina 3/5

1. Flat BB Bench
135lb X 10
185lb X 5
225lb X 2
255lb X 2
245lb X 3
225lb X 6

2. Hammer Grip Chins
BW X 6
BW X 6
BW X 6
BW X 6

3. Standing Military Press
95lb X 10
135lb X 5
135lb X 5
135lb X 5

4. Pendlay Row
135lb X 10
135lb X 10
135lb X 10

5. V-Bar Cable pushdown
12pin X 10
14pin X 6

6. DB Standing Side Lateral Raises
25DBs X 10
30DBs X 10

Decline Crunches
BW X 20
BW X 20
BW X 20

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

[eldwin]

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

ME Bench - upper
ME Bench Press- 1 x 3 100% ME, 2 x 3 >90% 3RM
weighted hammer grip chinups 4 x 5-6
Military Press - 3 x 5-6
Pendlay row - 4 x 5-6
V-Bar Cable pushdowns - 2 x 10-15
DB laterals - 2 x 10-15

off

ME Deadlift - lower
ME Deadlift- 1 x 3 100% ME, 2 x 3 >90% 3RM
RE ATG Squat - 4 x 10
Hamstring Curls - 3 x 8-12
Hammer Strength Shrugs - 3 x 8-12
Calve Raises - 2 x 10-15

off

RE Bench - upper
RE Bench Press - 3 x 8
ME Pendlay Row - 4 x 5
RE Weighted Dips - 3 x 8
Hammer Strength Iso Row - 4 x 8-12
DB curls - 3 x 10-12
laterals - 2 x 10-15

off

ME Squat - lower
ME squat - 1 x 3 100% ME, 2 x 3 >90% 3RM
RE Romanian Deadlift- 4 x 10
RE Leg Press - 3 x 8-12
Calve Raises - 3 x 8-12
Hammer Strength Shrugs - 2 x 10-15

off

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

[subaru3169]

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

[eldwin]

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

Thanks for checking in.

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

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

[eldwin]

ME Deadlift - Lower

Time 40 minutes
Strength 3/5
Stamina 4/5

1. Deadlift
135lb X 5
225lb X 5
275lb X 1
315lb X 3
365lb X 0
335lb X 1
315lb X 3

2. ATG Squat w/ pause at bottom
135lb X 6
155lb X 6
185lb X 6

3. Hamstring Curls
90lb X 8
90lb X 8
90lb X 10

4a. Smith Machine Standing Calf Raises
180lb X 10
180lb X 10
180lb X 10
180lb X 10
-- Alternate with --
4b. Decline Crunches
BW X 20
BW X 20
BW X 20
BW X 20
-- Alternate with --
4c. Hammer Strength Shrugs
360lb X 6
360lb X 6
270lb X 10
270lb X 10

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

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

[McVein]

great lifting man, hard luck on the 365 dead miss

[OneBadUnit]

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

[eldwin]

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

ME Row - Upper

Time 60 minutes
Strength 3/5
Stamina 4/5

1. ME Pendlay Row
135lb X 6
155lb X 5
185lb X 2
225lb X 2
205lb X 3
195lb X 4

2. Flat DB Bench Press
45DBs X 10
80DBs X 8
90DBs X 8
100DBs X 6 Sucks!!

3. Hammer Strength High Iso Row
220lb X 8
220lb X 8
220lb X 8

4. Weighted Dips
BW X 6
BW(+45) X 8
BW(+45) X 8
BW(+45) X 8

5. One Arm DB Preacher Curl
40DBs X 8
40DBs X 6

6a. Standing Side Lateral Raises
30DBs X 8
30DBs X 8
30DBs X 8
-- Alternate with--
6b. Machine Crunches
70pin X 12
80pin X 12
6c. Hanging Knee Raises
BW X 10
BW X 10

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

[eldwin]

ME Squat - Lower

Time 40 minutes
Strength 3/5
Stamina 3/5

1. ME ATG Squats
95lb X 6
135lb X 6
185lb X 3
205lb X 2
225lb X 3
225lb X 3
205lb X 3

2. Romanian Deadlift
135lb X 10
185lb X 8
185lb X 8

3. Leg Press
360lb X 8
540lb X 8
540lb X 8
540lb X 8

4a. Seated Calf Raises
45lb X 15
90lb X 15
90lb X 15
90lb X 15
-- Alternate with--
4b. Decline Crunches
BW X 20
BW(+25) X 15
BW(+25) X 15

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

[OneBadUnit]

Great lifts E !!!!

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

[eldwin]

Great lifts E !!!!

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

Name the time and place brudda!!

[eldwin]

ME Bench - Upper

Time 50 minutes
Strength 3/5
Stamina 3/5

1.ME Flat BB Bench
135lb X 8
185lb X 5
205lb X 3
225lb X 2
260lb X 2
245lb X 3
235lb X 3

2. Hammer Grip Chins
BW X 8
BW X 8
Wide Grip Pullups
BW X 6
BW X 6

3. Standing Military Press
145lb X 5
155lb X 3 Sucks!!
135lb X 6

4. Hammer Strength Low ISO Row
180lb X 8
180lb X 8
180lb X 8

5a. Seated Cable Flys
60pin X 10
90pin X 8
--Alternate with--
5b. DB Standing Side Lateral Raises
30DBs X 10
30DBs X 10
--Alternate with--
5c.Decline Crunches
BW X 20
BW X 20
BW X 20

[Detard]

great benching eldwin!

[eldwin]

great benching eldwin!

Thanks bro.

ME Deadlift - Lower

Time 40 minutes
Strength 3/5
Stamina 4/5

1. ME Deadlift
135lb X 6
225lb X 5
275lb X 2
335lb X 3
315lb X 3
315lb X 3

2. ATG Squat with 5 second pause at the bottm
135lb X 6
185lb X 6
185lb X 6
185lb X 6

3. Hamstring Curls
100lb X 8
90lb X 10
90lb X 10

4a. Seated Calf Raises
90lb X 12
90lb X 12
90lb X 12
-- Alternate with --
4b. Leg Press Machine Calf Raises
180lb X 10
180lb X 10
180lb X 10
-- Alternate with --
4c. Decline Crunches
BW X 20
BW X 20
BW X 20
BW X 20

5. Hammer Strength Shrugs
180lb X 10
270lb X 10
360lb X 6
360lb X 6
270lb X 8

6. EZ Bar Curls
80lb X 8
80lb X 8

[OneBadUnit]

RAWR !!! Get those legs !!!!

[eldwin]

ME Row - Upper

Time 75 minutes
Strength 3/5
Stamina 4/5

1. ME Pendlay Row
135lb X 8
155lb X 5
185lb X 3
205lb X 3
225lb X 2 I think I'm overreaching on this.
205lb X 3
185lb X 5
135lb X 8

2. Flat DB Bench Press
45DBs X 10
80DBs X 8
100DBs X 8
100DBs X 6

3. Widegrip Lat Pulldown
150pin X 8
150pin X 8
150pin X 8

4. Weighted Dips
BW X 6
BW(+45) X 8
BW(+90) X 0
I was in starting position, came down and was pushing up for my first rep when.... SNAP!!... The chain broke on my dip belt. Sucks too!! I was gonna kill that weight.

4. Hammer Strength Seated Dip Machine
90lb X 10
180lb X 10
230lb X 8
270lb X 8

Seated Side Lateral Raises
30DBs X 10
30DBs X 10
One Arm DB Preacher Curl
40DBs X 8
40DBs X 8
-- Alternate with--
Decline Crunches
BW X 20
BW X 20
BW X 20
BW X 20

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

My rows are sucking ass.

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

[eldwin]

ME Squat - Lower

Time 60 minutes
Strength 3/5
Stamina 3/5

1.ME ATG Squats
95lb X 8
135lb X 8
185lb X 5
205lb X 1
----------
(w/ 3 sec pause at bottom)
225lb X 3
225lb X 3
225lb X 3
185lb X 6

2. Romanian Deadlift
135lb X 10
185lb X 6
205lb X 6
205lb X 6

3. Leg Press
90lb X 10
360lb X 8
540lb X 8
590lb X 6
640lb X 6

4a. Smith Machine Standing Calf Raises
90lb X 15
180lb X 12
180lb X 12
180lb X 12
-- Alternate with--
4b. Decline Crunches
BW X 20
BW(+25) X 15
BW(+25) X 15
BW(+25) X 15
-- Alternate with--
4c. V-Bar Pushdowns
8pin X 10
12pin X 10
15pin X 6
13pin X 10

[OneBadUnit]

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

[eldwin]

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

Actually, you're right.

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

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

[OneBadUnit]

LOL !!!

Oh well, how do you like the nylon one?

[eldwin]

ME Bench - Upper

Time 60 minutes
Strength 4/5
Stamina 4/5

Warmup
Squats w/ 5 sec pause at the bottomw
135lb X 8
135lb X 8
135lb X 8

1. ME Flat BB Bench
135lb X 10
185lb X 5
205lb X 3
225lb X 2
260lb X 3
245lb X 3
245lb X 3

2. Hammer Grip Chins
BW(+25) X 6
BW(+25) X 6
BW X 8
BW X 6

3. Standing Military Press
155lb X 5
145lb X 5
135lb X 6

4. Pendlay Row
135lb X 8
155lb X 6
155lb X 6

5. DB Standing Side Lateral Raises
30DBs X 10
30DBs X 10

Decline Crunches
BW X 20
BW X 20
BW X 20
BW X 20

[eldwin]

LOL !!!

Oh well, how do you like the nylon one?

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

[OneBadUnit]

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

[eldwin]

ME Deadlift - Lower

Time 55 minutes
Strength 4/5
Stamina 4/5

1. ME Deadlift
135lb X 8
185lb X 5
225lb X 5
275lb X 3
345lb X 2
315lb X 3
315lb X 3

2. ATG Squat
135lb X 8
185lb X 6
205lb X 6
185lb X 6

3. Hamstring Curls
110lb X 8
130lb X 6
110lb X 8

4a. Hammer Strength Shrugs
180lb X 10
270lb X 10
360lb X 6
380lb X 6
Drop set
270lb X 10
-- Alternate with --
4b. Decline Crunches
BW X 20
BW X 20
BW X 20
BW X 20
-- Alternate with --
4c. Seated Calf Raises
115lb X 10
115lb X 10
115lb X 10
115lb X 10

[eldwin]

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

ME Row - Upper

Time 60 minutes
Strength 3/5
Stamina 3/5

1. ME Pendlay Row
135lb X 6
155lb X 5
185lb X 3
205lb X 2
230lb X 0 Walked away and came back after a few minutes...
230lb X 2 Sloppy
205lb X 3
205lb X 3
135lb X 8 Standard Bent Over Rows

2. Incline DB Bench Press
50DBs X 10
75DBs X 8
90DBs X 8
90DBs X 8 Light weight!!

3. Wide Grip Lat Pulldowns
165pin X 6
165pin X 6
165pin X 6

4. Weighted Dips
BW X 6
BW(+45) X 8
BW(+90) X 0 Chain Snapped again... this time at the hinge.
BW X 15
BW X 15

One Arm DB Preacher Curl
40DBs X 10
40DBs X 10
Standing Side Lateral Raises
30DBs X 10
30DBs X 10
-- Alternate with--
Decline Crunches
BW X 20
BW X 20
BW X 20
BW X 20

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

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