a Westside n00b's journey

[TommyBoy]

DE squat/dl

i can't get my size 50 viking briefs on for the life of me. tried them tonight and they just won't go all the way up. i think im going to send them back for a 52.

took off briefs, put on v-type

DE box squats, all sets done with straps down & green bands choked at bottom of rack, parallel:
135 x 3 x 2
315 x 2 x 2
365 x 2 x 2

sumo deads w/mini bands quadrupled around rack:
bar x 3 x 2
95 x 3 x 2
155 x 2 x 2

sit ups, 3 x 8


the briefs pissed me off tonight, my knuckles were bleeding i was pulling on them so hard. those deads were pretty tough, i was pulling the power rack off the ground. oh well, tomorrows a new week. i'm gonna take a week or so off from bands, my joints are KILLING me.

Nice work bro. Very good to see the bodyweight going up, but you still gotta eat if you wanna catch TommyBoy. You gotta love the sore joints with Westside.

[Sidior]

Joint pain is the worst I like that pulling with the quad minis though, it adds a ****ton of tension eh!

[Lones Green]

ME Bench

*20 min of stretching with bands, dynamic stretching, foam rolling, etc*

standing millies:
bar x 10
95 x 8
115 x 8
135 x 8
135 x 8
155 x 5
185 x 3

JM's:
bar x 10
135 x 10
155 x 10
185 x 5 (stopped, elbow was hurting real bad)

db row:
80's x 30
100's x 20

DB shrug:
80's x 20
120's x 10

few sets of reverse grip curls to try to ease elbow pain

[Lones Green]

pancakes pre-workout FTW

[Lones Green]

ME squat/dl

squats, wide stance, no box, parallel:
135 x 8
245 x 5
295 x 5 (add belt)
335 x 3
385 x 2
425 x 1
445 x 1 (suit, straps down)
475 x 1 (straps up)
515 x 1
535 x 1
545 x 1

walked out with 605

GM's:
bar x 15
95 x 15
135 x 15
155 x 15
185 x 10

leg press, close stance, 3 x 8


did a ton of squats. thats about all i have to say. looks like im heading to bed early tonight.

[Stumprrp]

awesome squatting man, whats your weight up to?

[nhlfan]

545 squat! nicely done!

[Lones Green]

stump- when i get out of bed? im probably just under 320. i might go on a diet after my meet to 308. who knows what i'll want to do by then.

nhlfan- thanks bud, thanks for stopping by.

[Stumprrp]

damn man thats big lol, be careful.

[Lones Green]

damn man thats big lol, be careful.

haha thanks man. i don't look it, my frame is pretty big.

[Stumprrp]

same here when i was a fat 280 i didnt really look it.

you must have large joints and stuff, im just saying be careful because as fun as it is to be big look big eat big, well, over time its not good. lol.

but for now, HAMBURGERS!

[RedSpikeyThing]

nice squatting! How did the 605 walkout feel?

[Lones Green]

it felt pretty good. my lower back was already toast from the rest of the squatting though.

[Lones Green]

DE bench aka bodybuilding 101

decline:
bar x 10
135 x 2 x 10
155 x 2 x 10
185 x 2 x 10
225 x 1 x 10

CSR:
plate x 10
2 plates x 10
3 plates x 10
1 plate x 10 close grip

overhead pushdowns w/rope:
30 x 15
50 x 15
80 x 15

DB incline curls, 3 x 10

[Lones Green]

de squat/dl

speed sumo pulls w/quad mini bands, done with 25 lb plates:
145 x 3 x 2
245 x 3 x 2

GHR:
BW, 3 x 8

reverse hyper, 3 x 8

side bends, 3 x 8

leg press calves, 3 x 8


im gettin real fat. i'm going to start doing interval training twice a week and see what that does. lower back was still sore from those squats and goodmornings.

[Sidior]

Strong squatting a few workouts ago. I thought you were trying to get your weight up, why worry about being fat?

[Lones Green]

Strong squatting a few workouts ago. I thought you were trying to get your weight up, why worry about being fat?

you're right...i need someone to tell me this every now and then, haha

[Lones Green]

ME Bench

didn't bench sunday night, watched the superbowl instead. i'm just going to push all workouts one day ahead. all i can say is i'm glad the pats lost. today was a good workout, did a little work with a woman who powerlifts at my gym, and a little work with one of my bodybuidling friends. a lot of volume today, but i had a lot of spare time. went down to the supp store and got some ON glyco maize on sale for $15.

*20 min of stretching and foam rolling*

2 board press:
135 x 10 (no boards)
225 x 3
245 x 3
285 x 3
315 x 2
335 x 2

rolling DB ext:
30's x 15
50's x 10
70's x 10

seated tate press:
15's x 10
25's x 10
30's x 10

DB rows:
80's x 25
110's x 20

delt raises:
30's x 3 x 10

face pulls:
100 x 20
120 x 20
140 x 10

*10 min on bike*


nice marathon huh? i've actually seen success with a lot of volume in the past.

[Stumprrp]

hey man nice work! strong 2 board

[Lones Green]

hey man nice work! strong 2 board

thanks dude!

[Lones Green]

i'm 3 weeks out from the meet. heavy training this week, light/deload kind of workouts next week, then taking the week before the meet off. i have to mail in my form and $$$. i'm about to give brent from cell block gym a call to see if i can come down this weekend and get some pointers and try squatting on a monolift. i'm going to post my diet today, no reason really, just bored. pretty clean day for me so far:

Meal 1:
3 eggs
2 oatmeal packets
4 peices turkey bacon
1 scoop nitrean in water
3 fish oil caps
1 activite vitamin

snack:
3 brownies

Meal 2:
big bowl of black bean chili with cheese & h20
1 activite vitamin

had a gatorade while training

Meal 3 (PWO):
5 scoops MAXIMUS
2 scoops waxy maize
5 g creatine
2 spoonfulls of natty PB
made in ~3 cups skim milk
1 activite vitamin

Meal 4:
5 egg whites, 2 yolks
~2 cups chocolate milk
an orange
a muscle sandwich protein bar

Snack:
big bowl of cheerio's
~1 cup skin milk
1 banana cut up in cereal
1 MixOne protein/antioxidant drink (has like 15 g whey isolate, 4 servings veggies, and a bunch of green tea)

Meal 5:
12 ounce baked chicken breast
peas
pasta w/parmesean sauce
sweet potato
~2 cups skim milk
5 small chocolate cookies (200 cals)

snack:
12 ounce baked chicken breast, h20

snack (before bed):
1 scoop nitrean in milk
1 activite vitamin
3 fish oil caps

water will be around 5-7 liters, i've been eating sunflower seeds & smoked almonds all day while driving too.

[Stumprrp]

nice diet man, that PWO shake is massive. wow man hahaha.

i used to make 1300-1400 calorie PWO shakes, i put on a ton of mass. good mass too. now i just put on fat and get strong haha.

[Lones Green]

nice diet man, that PWO shake is massive. wow man hahaha.

i used to make 1300-1400 calorie PWO shakes, i put on a ton of mass. good mass too. now i just put on fat and get strong haha.

haha word. i've been putting on some pretty good mass with that shake. i ordered opticen for when i run out of maximus, im still probably going to make it in milk and w/PB. i think after my meet i'm going to switch it to water, and make some sort of Anatrop/waxy maize drink for pre/during workouts. no reason really, i just like to switch it up and see what works. confirmation on sunday's squat workout too, i'm going over to cell block. its a 2 1/2 hour drive, and they are squatting at 9. im gonna have to get up early, but im used to it. i definetely think it'll be worth it to get the tips and actually squat on a monolift. i'm going to try to figure out my attempts then too. i want to be prepared for this meet.

[TommyBoy]

545 x 1

walked out with 605

F'n sick bro.

stump- when i get out of bed? im probably just under 320.

Awesome! I might go 308 soon as well.

damn man thats big lol, be careful.

Yeah be careful cause when you get big, you might inadvertantly hurt innocent people. It happens to me all the time.

I thought you were trying to get your weight up, why worry about being fat?

you're right...i need someone to tell me this every now and then, haha

DON'T WORRY ABOUT BEING FAT. BLOAT FTW!!

did a little work with a woman at my gym

Atta boy.

i'm 3 weeks out from the meet. heavy training this week, light/deload kind of workouts next week, then taking the week before the meet off. i have to mail in my form and $$$. i'm about to give brent from cell block gym a call to see if i can come down this weekend and get some pointers and try squatting on a monolift. i'm going to post my diet today, no reason really, just bored. pretty clean day for me so far:

Meal 1:
3 eggs
2 oatmeal packets
4 peices turkey bacon
1 scoop nitrean in water
3 fish oil caps
1 activite vitamin

snack:
3 brownies

Meal 2:
big bowl of black bean chili with cheese & h20
1 activite vitamin

had a gatorade while training

Meal 3 (PWO):
5 scoops MAXIMUS
2 scoops waxy maize
5 g creatine
2 spoonfulls of natty PB
made in ~3 cups skim milk
1 activite vitamin

Meal 4:
5 egg whites, 2 yolks
~2 cups chocolate milk
an orange
a muscle sandwich protein bar

Snack:
big bowl of cheerio's
~1 cup skin milk
1 banana cut up in cereal
1 MixOne protein/antioxidant drink (has like 15 g whey isolate, 4 servings veggies, and a bunch of green tea)

Meal 5:
12 ounce baked chicken breast
peas
pasta w/parmesean sauce
sweet potato
~2 cups skim milk
5 small chocolate cookies (200 cals)

snack:
12 ounce baked chicken breast, h20

snack (before bed):
1 scoop nitrean in milk
1 activite vitamin
3 fish oil caps

water will be around 5-7 liters, i've been eating sunflower seeds & smoked almonds all day while driving too.

Damn fine eatin' big man. I think you eat more than me!

haha word. i've been putting on some pretty good mass with that shake. i ordered opticen for when i run out of maximus, im still probably going to make it in milk and w/PB. i think after my meet i'm going to switch it to water, and make some sort of Anatrop/waxy maize drink for pre/during workouts. no reason really, i just like to switch it up and see what works. confirmation on sunday's squat workout too, i'm going over to cell block. its a 2 1/2 hour drive, and they are squatting at 9. im gonna have to get up early, but im used to it. i definetely think it'll be worth it to get the tips and actually squat on a monolift. i'm going to try to figure out my attempts then too. i want to be prepared for this meet.

Good stuff. You are lookin' effin' strong overall. You're gonna kill it @ this meet.

[Lones Green]

thanks for all the comments tommy, what keeps me eating is trying to get as big as you. i've only got like 3 weeks until i clean it up!