a Westside n00b's journey

[Lones Green]

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.

[TommyBoy]

Nice squats and deads bro.

[Lones Green]

Nice squats and deads bro.

thanks man.

[Lones Green]

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

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]

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]

excellent bench day

[Lones Green]

**** 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]

excellent bench day

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

[Lones Green]

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]

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]

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]

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]

very nice DE day man

[Lones Green]

very nice DE day man

thanks stump.

[Lones Green]

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]

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]

Honestly, I never use knee wraps in the gym. The belt should be self explanatory.

[Lones Green]

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]

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]

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]

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]

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]

Some heavy lifting man! Do you lift raw? I found some great info on Westside for newbies: http://www.elitefts.com/documents/ad..._beginners.htm

[Lones Green]

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]

Some heavy lifting man! Do you lift raw? I found some great info on Westside for newbies: http://www.elitefts.com/documents/ad..._beginners.htm

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