a Westside n00b's journey

[Lones Green]

Max effort bench

Reverse green band bench with 50 pounds of chain, pinky on ring:
bar x 30
95 x 10
135 x 10
185 x 5
225 x 5
*bands*
275 x 3
315 x 3
*chains*
315 x 3
365 x 3
385 x 1
*chains off*
440 x 0

Fat bar lockouts with doubled purple band:
135 x 3
225 x 3
275 x 3
295 x 6

Pressdowns:
light band x 2 x 50

Seated rows:
140 x 10
160 x 10
180 x 10

Lateral raise:
25's x 3 x 20

Shrugs with farmers walk implements:
60 lbs each hand x 3 x 50

[Coke]

Doing great bro.

[Lones Green]

Max effort lower

Sumo pulls against doubled purple bands:
135 x 5
245 x 5
335 x 3
385 x 3
*belt*
425 x 1
455 x 1
515 x 1
540 x 1 25 lb PR

Sled drags, 6 trips for hips

GHR:
BW x 4 x 10

Standing abs:
green x 4 x 20

[Lones Green]

Speed bench

Bench, thumb length from smooth
bar x 30
95 x 15
135 x 15
185 x 10
225 x 10
275 x 8
*slingshot*
275 x 20

Pec dec, 3 x 10

Tate press:
35's x 15
40's x 15
40's x 15

One arm barbell row:
1 plate x 10
2 plates x 10
3 plates x 10

DB shrugs:
75's x 3 x 50

KB overhead work:
20's x 3 x 30

[Weatherholtz]

training looks good man, see you at the pro/am?

[MarcusWild]

25 lbs is a strong PR!

[Lones Green]

Dynamic effort lower

Cambered bar, 14 inch box in briefs:
bar x 10
150 x 5
240 x 3
330 x 3
*belt*
420 x 2
420 x 2
470 x 2
470 x 2
510 x 2
510 x 2
560 x 2
600 x 1
650 x 1

Reverse hypers:
4 plates x 10
6 plates x 10
8 plates x 10

Leg press, 3 x 20

Abs, 4 x 20

[Lones Green]

Max effort bench

Incline press with football bar, middle handles:
bar x 30
95 x 10
135 x 10
185 x 3
225 x 3
245 x 1
275 x 1

Lockouts with fat gripz:
225 x 10
315 x 5
405 x 5
225 x 30

Rollbacks:
35's x 3 x 10

Pressdowns:
purple x 2 x 30
green x 2 x 30

Pulldowns, wide grip:
140 x 10
160 x 10
180 x 10
200 x 10

CSR with mini band:
1 plate x 10
2 plates x 10
3 plates x 10
4 plates x 10

Face pulls:
stack x 3 x 10

DB shrugs:
75's x 3 x 25

Curls, 3 x 10

[Coke]

My pleasure looking in here to see what's up with you Lones, always outstanding.

[Lones Green]

Thanks Coke.

Max effort lower

Sumo pulls:
135 x 5
225 x 5
315 x 2
*belt*
405 x 2
455 x 2
495 x 2
545 x 1

Hyper deads:
115 x 10
165 x 5
165 x 5

GHR:
BW x 3 x 10

Standing abs:
7 x 20

Leg curls:
3 x 10


Just wasn't feeling very good at all this day. Other stuff on the mind.

[Lones Green]

Speed bench

Speed bench against doubled mini's:
bar x 30
*add bands*
bar x 3 - half thumb length
95 x 3
135 x 3
135 x 3
135 x 3
135 x 3 - thumb length
135 x 3
135 x 3
135 x 3 - pinky on ring
135 x 3
135 x 3

DB press:
85's x 20
85's x 10
85's x 10

KB tricep extension:
35's x 3 x 15

Pressdowns:
80 x 3 x 30

DB row:
110's x 3 x 8

Straight arm pulldown:
50 x 10
60 x 10
70 x 10

Shrugs:
225 x 4 x 25

Face pulls:
80 x 3 x 20

[Lones Green]

Dynamic effort lower

SSB to parallel box, purple bands pulling from front:
bar x 5
*add bands*
bar x 3
160 x 3
250 x 3
*belt*
300 x 2
300 x 2
340 x 2
340 x 2
390 x 2
390 x 2
410 x 2
410 x 1

Rack pulls against quadrupled purple bands:
bar x 5
135 x 3
225 x 3
*belt*
315 x 3

Reverse hypers:
4 plates x 10
6 plates x 10
8 plates x 10

Standing abs:
8 sets of 20

[Coke]

Wow man, that's a super session!

[Lones Green]

Max effort bench

Bench against mini bands, pinky on ring:
bar x 30
*bands*
bar x 5
95 x 5
135 x 3
185 x 3
225 x 1
245 x 1
265 x 1
275 x 1
285 x 1 5 lb PR
*slingshot*
315 x 1
365 x 1

Incline with football bar:
185 x 8
185 x 8
185 x 8

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

Pressdowns:
purple x 3 x 30

Pulldowns:
160 x 10 WG
160 x 10 MG
180 x 10 WG
180 x 10 MG

Band pull aparts, 5 x 20

Shrugs:
225 x 3 x 50

[Lones Green]

Max effort lower

Sumo pulls against doubled mini bands:
135 x 5
245 x 5
*bands*
245 x 5
245 x 1
335 x 1
*belt*
385 x 1
425 x 1
475 x 1
515 x 1
565 x 1

Conventional pulls:
335 x 4 x 5

GHR:
BW x 3 x 10

Standing abs:
green x 3 x 20

Shrugs:
2 plates x 3 x 50

CSR:
1 plate x 20
2 plates x 10
3 plates x 10

[Lones Green]

DE bench

I did band pull aparts between every set today.

DB bench:
30's x 20
50's x 20
70's x 20
110's x 10
70's x 20

Lateral raise:
12's x 20
15's x 20
20's x 20

Rear delt raises:
12's x 20
12's x 20
15's x 20

Overhead DB extensions:
50 x 20
60 x 10
70 x 10

MM band pressdowns:
100 reps

Curls, 3 x 10


Took it easy today, squatting a day early this week, then on Thursday I have to do more deadlifts to be on TV. Haha.

[Lones Green]

Dynamic effort lower

14 inch box squats against black and purple bands in briefs:
bar x 5
*bands*
bar x 3
165 x 3
255 x 2
*belt*
345 x 2
345 x 2
395 x 2
395 x 2
445 x 2
445 x 2
490 x 1

Leg extensions, 3 x 20

Leg curls, 3 x 20

[Coke]

Impressive box squats with bands.

[Lones Green]

Thanks man.

Deads

Sumo deads in briefs with 130 pounds of chain:
135 x 8
135 x 5
225 x 1
225 x 1
275 x 1
275 x 1
315 x 1
315 x 1

45 degree back raise:
BW x 10
95 x 10 - used cambered bar
115 x 10

Situps with bands:
purple x 3 x 10

[Sirtificate]

Nice work in here man, i'll be checking in from time to time for sure. Keep up the work and good luck!

[Lones Green]

Max bench

Bench, comp grip:
bar x 30
95 x 10
135 x 10
185 x 3
225 x 3
*2 board*
275 x 1
315 x 1
*shirt on*
365 x 3
405 x 3
455 x 3
495 x 1
495 x 1

Shirt was choking me out, never had that happen before. Its scoop neck so it shouldn't be an issue. Switching shirts soon so no worries

Overhead press:
65 x 10
95 x 10
115 x 10

TRX scarecrows:
BW x 3 x 10

DB rollbacks:
30's x 10
30's x 10
30's x 10

Pressdowns:
70 x 30
80 x 30
90 x 30

Pulldowns:
160 x 10 MG
160 x 10 CG
180 x 10 MG
180 x 10 CG

DB shrugs:
55's x 30
65's x 30
85's x 30

[Lones Green]

Max effort lower

Rack pulls 3 inches below knee:
135 x 10
185 x 10
225 x 10
275 x 10
315 x 5
*belt*
365 x 5
405 x 5
455 x 5
495 x 5
495 x 10

GHR:
BW x 3 x 10

Reverse hypers:
4 plates x 10
6 plates x 10
8 plates x 10

Bent shrugs:
55's x 3 x 30

Extra wide grip pulldowns:
140 x 10
180 x 10
220 x 10

Standing abs:
green x 4 x 20

Seated calves:
2 plates x 3 x 20

Sit ups on yoga ball:
BW x 3 x 20

[Lones Green]

http://youtu.be/8m3CQUkoulY

[Lones Green]

Speed bench

DB bench:
20's x 20
40's x 20
60's x 20
90's x 15
90's x 10
50's x 20 - incline
50's x 20

Football bar extensions:
65 x 10
65 x 10
85 x 10
85 x 10
95 x 10

Purple band pressdowns:
purple x 3 x 50

Lateral raise:
12's x 50
15's x 50
20's x 20
30's x 20

Rear delt raise:
12's x 10
12's x 10
12's x 10

Shrugs:
90 lb KB's x 3 x 30

Close grip bench:
135 x 20
135 x 20

[blong]

http://youtu.be/8m3CQUkoulY

Niiiiiice!