a Westside n00b's journey

[Sirtificate]

Nice speed day my guy. Loved that video too, very inspiring.

[Coke]

Way to represent in the vid!!

[Lones Green]

Thanks guys

Dynamic effort lower

Cambered bar box squats in briefs, 15 inch box:
bar x 10
135 x 5
225 x 5
315 x 5
*belt*
405 x 5
405 x 5
455 x 5
455 x 5
495 x 5

Speed pulls:
315 x 6 x 1

Standing abs:
4 x 20

GHR:
BW x 3 x 10

Sled drags:
6 trips total

[Lones Green]

ME bench

Far bar floor press, close grip:
bar x 20
135 x 10
185 x 3
225 x 3
245 x 3
265 x 3
275 x 3
285 x 3
295 x 3
305 x 3
315 x 3
335 x 1

Rack lockouts with fat bar:
315 x 3
405 x 3
425 x 2
315 x 15

Pressdowns:
80 x 20
90 x 20
100 x 20

Seated rows:
180 x 10
200 x 10
220 x 10

TRX scarecrows:
BW x 3 x 10

Shrugs:
90 lb KB's x 91 reps

[Lones Green]

Max effort lower

Sumo deadlifts in briefs:
135 x 5
245 x 3
335 x 1
*belt*
425 x 1
475 x 1
515 x 1
565 x 1
605 x 1
615 x 1

GHR:
BW x 3 x 10

Hip abduction:
purple x 3 x 20

Pull throughs:
120 x 10
140 x 10
180 x 10

Standing abs:
green x 4 x 20

Sit ups:
BW x 10
+25 x 10
+45 x 10

Calves, 3 x 20

[Lones Green]

Speed bench

Speed bench with 50 pounds of chain:
bar x 30
chains x 5
95 x 3
135 x 3 - half thumb length
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:
50's x 20
70's x 20
70's x 20

Tate press:
30's x 10
40's x 10
50's x 10

Pressdowns:
purple x 3 x 30

Pulldowns:
160 x 10
180 x 10
200 x 10

Mini band pull aparts:
3 x 20

Face pulls:
stack x 3 x 20

Shrugs:
135 x 10
225 x 8
315 x 8
405 x 8
495 x 8
585 x 8

[Chubrock]

Damn Lones, definitely been putting the work in. Great pulling.

[Lones Green]

Dynamic effort lower

Squats in briefs:
bar x 5
165 x 3
255 x 3
345 x 3
*belt*
435 x 2
525 x 1
615 x 1
705 x 1
755 x 1

Leg curls, 3 x 20

Leg ext, 3 x 20

Standing abs, 3 x 20

[Coke]

Dig those spectacular squats.

[Lones Green]

Max effort lower

Rack pulls from mid shin against quad mini bands:
bar x 5
135 x 5
225 x 5
*belt*
275 x 3
315 x 3
315 x 3
365 x 3
405 x 1
455 x 1

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

Pull throughs:
green x 3 x 10

Standing abs:
green x 3 x 20

Sled drags:
Lots of weight x 4 trips

[Lones Green]

Speed bench

DB press:
30's x 20
50's x 20
75's x 20
85's x 20
85's x 15

Close grip incline:
135 x 10
185 x 10
225 x 10

Pressdowns:
80 x 20
100 x 20
120 x 20

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

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

DB shrugs:
50's x 20
60's x 20
75's x 20

[Lones Green]

Dynamic effort lower

Parallel box squats with SSB with blue band pulling from front:
bar x 10
*add bands pulling from front*
bar x 3
165 x 3
255 x 3
*belt*
345 x 2
345 x 2
395 x 2
395 x 2
435 x 2
435 x 2
485 x 1
525 x 1

Deadlifts stopped right before touching floor:
135 x 5
225 x 5
315 x 5
315 x 5

45 degree back raises:
BW x 3 x 10

Standing abs:
3 x 20

[Lones Green]

Max effort bench

Reverse blue band bench:
bar x 30
135 x 8
185 x 3
225 x 3
275 x 3
*band*
315 x 3
365 x 3
405 x 1
435 x 1 PR
*slingshot*
475 x 1
500 x 1

Incline DB:
55's x 20
65's x 20
75's x 20

Pressdowns with fat grips:
70 x 3 x 15

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

TRX rotator work:
BW x 3 x 10

[Lones Green]

Max effort lower

3 inch block pulls, sumo:
185 x 5
235 x 5
275 x 3
325 x 3
365 x 3
415 x 1
*belt*
455 x 1
505 x 1
545 x 1
595 x 1
615 x 1 PR

SSB goodmornings:
165 x 3 x 5

45 degree back raises:
45 lbs x 10
65 lbs x 10
85 lbs x 10

Standing abs:
5 x 10

Then we did some cardio type stuff...

10 stone loads - 160 pounds

2 trips of farmers walks with 135 x 20 yards

2 trips prowler with 4 45's x 20 yards

All done 3 times. One of my training partners really needs to drop weight so I decided to motivate him by doing it too haha

[Coke]

Great workouts dude, props on the new PRs.

[Lones Green]

Thanks buddy!

Speed bench

Speed bench against mini bands:
bar x 30
*bands*
bar x 3 - index on smooth
95 x 3
95 x 3
95 x 3
135 x 3 - thumb length from smooth
135 x 3
135 x 3
145 x 3 - pinky on ring
145 x 3
145 x 3

Overhead DB press:
40's x 20
55's x 20
65's x 10
75's x 10

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

Pressdowns:
80 x 20
90 x 20
100 x 20

Lateral raises:
15's x 2 x 30
25's x 2 x 30

Mini band pull aparts:
5 x 25

Shrugs:
135 x 30
225 x 30
315 x 30

Prowler pushes:
2 plates x 6 trips

[Lones Green]

Dynamic effort lower

Parallel box squats in briefs and green band:
bar x 5
145 x 3
235 x 3
325 x 1
*belt*
415 x 1
465 x 1
505 x 1
*suit bottoms*
555 x 1
595 x 1
645 x 1
685 x 1 PR

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

Standing abs:
6 x 20

[Coke]

Damn, looking awesome as usual Lones.

[Brian Hopper]

Good job on the PR Lones!!!

[Lones Green]

Thanks guys!

[Lones Green]

Max effort upper

Incline fat bar:
135 x 10
185 x 10
225 x 6
225 x 6
225 x 6
225 x 6

Pec dec, 3 x 20

Pressdowns:
mini x 100 reps

Fat man rows:
BW x 3 x 10

Band pull aparts:
mini x 3 x 20


I was super beat up from squats.

[Lones Green]

Max effort lower

Rack pulls 2 inches below knee:
135 x 10
225 x 5
315 x 5
365 x 5
395 x 5
425 x 5
455 x 5
485 x 5
*belt*
520 x 8

Wide grip pulldowns:
160 x 10
180 x 10
200 x 10
230 x 10

Farmers walks & shrugs:
50 pounds per hand x 3 trips and 80 shrugs - did this 3 times

Standing abs:
green x 4 x 20

Neck work

[Travis Bell]

Been awhile since I've been in here but seriously lots of good work going on in here Lones! You coming to the North of the Border meet in December?

[Lones Green]

Been awhile since I've been in here but seriously lots of good work going on in here Lones! You coming to the North of the Border meet in December?

Thanks Trav. I'm hoping I can make it if school isn't too crazy. I just filled out my intent to graduate form today, exciting and scary haha

[Lones Green]

Speed bench

Speed bench:
bar x 30
*add doubled minis*
bar x 3 - half thumb length from smooth
115 x 3
115 x 3
115 x 3
145 x 3 - thumb length from smooth
145 x 3
145 x 3
165 x 3 - pinky on ring
165 x 3
165 x 3

DB press:
60's x 20
60's x 20

Axle clean and press:
95 x 8
115 x 8
135 x 8

Battling ropes - lots of variations for a total of about 5 minutes of work. It was tough.

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

Purple band pressdowns:
3 x 50

Hammer curls:
40's x 10
40's x 10
40's x 10