a Westside n00b's journey

[Lones Green]

Max effort bench

Bench, comp grip:
bar x 20
135 x 8
185 x 5
225 x 2
275 x 1
*add phenom and 1 board*
315 x 2
315 x 2
325 x 2
325 x 2
335 x 1
350 x 1

DB press:
80's x 10
80's x 10

DB extension:
30's x 20
30's x 20
35's x 10
35's x 10

DB row:
90's x 10
90's x 10
90's x 10

MM band pull aparts, 3 x 20

DB shrugs:
90's x 20
90's x 20
90's x 20

Hammer curls, 3 x 20


Not a bad session at Brian's house. I'm going to have to say goodbye to my shirt, with the weight lost and the fact that its 3+ years old, it felt like I was wearing a tight t-shirt. Didn't give me much but I didn't have a problem locking anything out once I got in my groove

I'll order a size smaller soon, it should fit perfect around a 315 bodyweight or so, which is roughly where I'll be come March.

Not sure what I'll do next week, maybe floor press with bands or something like that. Thanks again to Brian for letting me bench with him!

[Lones Green]

PM

Purple band pressdowns - 200 reps

Shoulder raises with ankle weights - 100 reps

MM band pull aparts - 100 reps

[Lones Green]

Dynamic effort squat/dl

Speed squats, 14 inch box:
bar x 8
*add double choked purples*
bar x 5
135 x 2
225 x 2
225 x 2
275 x 2
275 x 2
275 x 2
275 x 2
275 x 2
315 x 2
315 x 2

Speed pulls:
275 x 4 singles, conventional
275 x 4 singles, sumo

GHR with rear elevated:
BW x 3 x 8

Reverse hypers, roller:
3 plates x 10
4 plates x 10
5 plates x 10 - this is about all the rouge fitness model will hold

Roman chair situps:
BW x 3 x 10

Side bends:
60's x 15
80's x 15

Leg extensions:
100 x 12
130 x 12
160 x 12
200 x 12

Ukranian deadlifts:
50 x 15
90 x 15

Sled drags in grass:
3.5 plates x 4 trips

3.5 plates x 4 trips


Done. Wish I had heavy kettlebells, I used to do those ukranian deadlifts all the time but they're awkward with hex dumbbells. Even with my ape like hands they're too blocky to grab.

Last week was my last week of work so I've been looking around for a job.

A huge weight has been lifted off my back, November 1st has come and gone. My 14 page sociology paper is turned in and I took the sociology test on a bunch of stuff today.

[SELK]

I got a D+ when i took sociology in university.. lowest mark ive ever gotten.. second lowest was "theories of strength training"...

[Lones Green]

I got a D+ when i took sociology in university.. lowest mark ive ever gotten.. second lowest was "theories of strength training"...

LOL, my professor is one of the hardest I've had yet. Hopefully I'll be able to pull a B

And you probably didn't do well since you didn't do assistance work back then

[Lones Green]

Dynamic effort bench

Speed bench:
bar x 30
*add doubled mini's*
bar x 3 - thumb length from smooth
95 x 3
95 x 3
95 x 3
135 x 3 - ring finger on ring
135 x 3
135 x 3
135 x 3 - comp grip
135 x 3
135 x 3

Incline DB
50's x 20
60's x 20
70's x 15

Tate press:
35's x 10
40's x 10
40's x 10

1 arm DB row, pausing on the ground each rep:
80's x 10
100's x 10
120's x 10

CSR:
1 plate x 10
1.5 plates x 10
2 plates x 10
2.5 plates x 10

Reverse pec dec, 3 x 15

Shrugs:
135 x 20
225 x 20
315 x 10
*straps*
405 x 10
455 x 10

Curls, 3 x 15

Battling ropes, 3 sets


Good session, drank a bunch of coffee beforehand and I guess that was the catalyst for me doing shrugs with 455 (...?)

Trained 1st thing in the morning for the first time, felt pretty good after I got warm.

Kept weights light on speed bench but they were flying up no problem.

[gatorman2k6]

Great work Lones! Yeah, I wasn't a big fan of sociology when I took it. I took sociology, sociology of the family, and psychology, and I definitely preferred psych. It was more interesting to me and I had a better teacher for it, compared to the other 2. Keep up the good work and I look forward to seeing how the new shirt works out for you.

[Lones Green]

Great work Lones! Yeah, I wasn't a big fan of sociology when I took it. I took sociology, sociology of the family, and psychology, and I definitely preferred psych. It was more interesting to me and I had a better teacher for it, compared to the other 2. Keep up the good work and I look forward to seeing how the new shirt works out for you.

I prefer psych as well, thats my major. Thanks dude!

[Donnajo]

so they are called battling ropes.....I did not know what to call them but these rope thingies...lol.....

[Lones Green]

PM

Purple band pressdowns - 200 reps

Ankle weight shoulder raises - 100 reps

Captains of crush grippers, bunch of sets

[Pete22]

Solid DE day. It's always tough training in the morning for me. it's as if my CNS needs a few hours to get going. I'm sure the coffee helped. Grande Pumpkin Spice Latte? LOL.

[Lones Green]

Solid DE day. It's always tough training in the morning for me. it's as if my CNS needs a few hours to get going. I'm sure the coffee helped. Grande Pumpkin Spice Latte? LOL.

It was okay, I'm not sure about a heavy day though.

Oh, and black coffee! haha

[Lones Green]

Max effort squat at Cell Block

BW: 275

14 inch cambered bar squats paused on chains 1 inch below parallel:
bar x 5
155 x 3
205 x 3
245 x 2
295 x 2
335 x 2
335 x 2
385 x 2
385 x 2
425 x 2
425 x 2
*take chains up to parallel*
475 x 1
515 x 1
*suit bottoms for the hell of it*
565 x 1
590 x 1

Leg extensions:
whatever weight was on there x 4 x 15

Standing abs:
40 x 15
60 x 15
80 x 15

Reverse hypers, strap:
3 plates x 10
4 plates x 10
5 plates x 10
6 plates x 10


Decent session, energy was good. My gear all fits real loose, and 590 isn't too far off from my PR with the cambered bar I don't think. No worries though, still 18 weeks out.

Curt hit around 735, he's good for 950 in a meet

Squatted with 2 broken toes, long story

[gatorman2k6]

BW: 275

Be sure to let me know when the bodybuilding show is! Haha, j/k man. Great work and that's cool that you are majoring in psych. What do you eventually want to do with it?

[Lones Green]

Be sure to let me know when the bodybuilding show is! Haha, j/k man. Great work and that's cool that you are majoring in psych. What do you eventually want to do with it?

LOL just wait about 3 weeks and my bodyweight will start climbing up again.

I'd like to work with prisoners, actually.

[blong]

Impressive work with the camber bar @ Cell Block, especially with the weight loss. I was in your neck of the woods yesterday D-Body and spoke to Keith, checked out downstairs and grabbed a bar. Thanks for the inside scoop.

[Lones Green]

Impressive work with the camber bar @ Cell Block, especially with the weight loss. I was in your neck of the woods yesterday D-Body and spoke to Keith, checked out downstairs and grabbed a bar. Thanks for the inside scoop.

Cool! Hopefully you'll be able to get that SSB made

[Brian Hopper]

Good job on the squat work Lones and the bodyweight!!!!!

[Lones Green]

Good job on the squat work Lones and the bodyweight!!!!!

Thanks Brian! I'm tired of being small though!

[Brian Hopper]

Haha, same here!!! I was actually thinking about moving up to 275 class. If I can get my bodyweight to maintain around 255 I'll do it.

[Lones Green]

Haha, same here!!! I was actually thinking about moving up to 275 class. If I can get my bodyweight to maintain around 255 I'll do it.

Gallon of milk a day!

[Lones Green]

Max effort bench

Floor press, pinky on ring:
bar x 30
*add quad micro mini's, +100 or so @ top*
bar x 5
95 x 5
135 x 2
155 x 2
175 x 1
185 x 1
195 x 1
205 x 1
210 x 1
215 x 1 10 lb PR

DB press:
90's x 10
90's x 10
45's x 20

Barbell extensions to chin with quad micro mini's:
bar x 10 - index on smooth
bar x 10 - half thumbs
bar x 10 - thumb length
bar x 10 - comp grip

Pulldowns:
9 sets of 10-25 reps. All different grips, this gym has a bunch of different pulldown machines...so I went pulldown crazy. Weight varied from 120-180 pounds

Reverse pec dec:
75 x 15
90 x 15
105 x 15
45 x 25

DB shrugs:
70's x 20
80's x 20
90's x 20

Neck, 4 x 20

Curls, 3 x 15

10 minutes sauna, 10 minutes whirlpool


Good session, the quad bands on floor press were perfect for grind/lockout strength. The bands kicked in like crazy at the top. May have had a little more in the tank but it was my second time doing these. With this setup the bands were stretched even more as well, good stuff. I'm going to add these in a lot more.

[NickAus]

Good amount of work right there^ and well done on the PR!!

[Lones Green]

Good amount of work right there^ and well done on the PR!!

Thanks Nick.

[Lones Green]

PM

Purple band pressdowns - 200 reps

Shoulder raises w/ankle weights - 100 reps

MM band pull aparts - 100 reps