a Westside n00b's journey

[Lones Green]

squat

done at cellblock.

squats, no box, straight weight, v-type:]
135 x 3
225 x 3
315 x 3
365 x 3
405 x 3 + collars
455 x 1 + collars
495 x 1 + collars
525 x 1 + collars

some of the guys are doing a meet pretty soon. they all took their openers. we have a guy that is opening with a 945 squat.

speed pulls:
225 x 6 x 1

reverse hypers, 3 x 10

hip flexors, 3 x 10 light band

average band abs, 3 x 10

[Lones Green]

ME bench

incline, all sets raw and + 10 lb plates suspended w/minis each side:
bar x 10
95 x 5
135 x 5
185 x 5
225 x 5
275 x 3

rolling db ext:
30's x 2 x 10 for speed
50's x 2 x 10 for speed

DB rows:
80's x 30
100's x 30

light band pull aparts, 4 x 10

seated chest press, all sets done with a light & mini band looped from each handle around back of machine:
45 x 10
90 x 5
90 x 5
90 x 5

[Stumprrp]

really strong work man

[bencher8]

hey edge, my name is Paul Key. I saw that you train periodically at cell block gym. I am moving to tenn soon and am looking for a gym. Does cell block have forza benches and mono's. just wondering man...thanks for any help you can give.

[Lones Green]

DL assistance

*20 min of stretching and foam rolling*

reverse hypers, all sets done with 2 light bands choked:
bands x 10
25 x 10
50 x 10
75 x 10
100 x 10

GM's:
bar x 10
95 x 8
135 x 8
185 x 8
225 x 5
275 x 5
315 x 5 (belt)
365 x 3

power squat machine, all sets done with 2 light bands choked @ bottom and put over the plates, weight not including apparatus, close stance:
200 x 10
400 x 10
600 x 10
800 x 10

pull throughs:
stack x 3 x 10

sit ups, 4 x 10 w/40 lb DB

[Stumprrp]

super work!

[Ben Moore]

Solid!!!

[Lones Green]

hey edge, my name is Paul Key. I saw that you train periodically at cell block gym. I am moving to tenn soon and am looking for a gym. Does cell block have forza benches and mono's. just wondering man...thanks for any help you can give.

i sent you a PM.

[Lones Green]

also, thanks dudes.

[bencher8]

Hey, thanks for the info. I can't send PM's yet, so I am responding here. Good news about the Forza...I think contest equipment is important to train on, ya know?

It looks like we are moving near Nashville. Preferably around Franklin or Mufreesburo areas. My wife is taking a job in Nashville and we want to live on the southern side of town. Good for me since Cell Block is in Manchester.

I am not sure what my schedlue will be yet. My ME Bench day is on Thur now, but I don't know what Cell Blocks schedule is...whtever it is I can work my schedule to fit.

Where do you lift in the commercial gym at?

[Lones Green]

Hey, thanks for the info. I can't send PM's yet, so I am responding here. Good news about the Forza...I think contest equipment is important to train on, ya know?

It looks like we are moving near Nashville. Preferably around Franklin or Mufreesburo areas. My wife is taking a job in Nashville and we want to live on the southern side of town. Good for me since Cell Block is in Manchester.

I am not sure what my schedlue will be yet. My ME Bench day is on Thur now, but I don't know what Cell Blocks schedule is...whtever it is I can work my schedule to fit.

Where do you lift in the commercial gym at?

awesome, cell block is just a few minutes away from nashville. cell block has a few different groups of guys training different things at different times. most the guys there right now were doing that AFP meet on march 16, but i think have switched to the SPF meet on march 16th. the group of guys i usuallly train with train something like this...sunday- squat. maybe some DL singles. monday- max effort bench. wednesday-deadlift. thursday- DE bench, shoulder work. brent makes us do shoulder work with him because he has no tissue in his shoulders. brent tracey is the owner, i can get his number for you if you'd like.

[Lones Green]

DE bench

forgot my bands, so i did this

standing millies, strict:
bar x 10
95 x 2 x 5
135 x 2 x 5
155 x 5
165 x 5
185 x 3

don't like pushing too hard on these, they hurt my elbows a lot

JM's:
bar x 10
95 x 2 x 8
135 x 2 x 8

elbows were still hurting

cable rows:
120 x 10
220 x 10
stack x 10

pulldowns:
100 x 10
140 x 10
180 x 10

[Stumprrp]

strong workout moose

[Lones Green]

strong workout moose

haha thanks man. hows the weight loss coming? i've yet to start mine, waiting for chris to get back to me about the diet.

[WILD BILL]

Training is looking solid bro.

[Lones Green]

Training is looking solid bro.

thanks G

[Lones Green]

squat

reverse light band box squat, box set around 14", wide stance, v-type:
225 x 3
405 x 3
495 x 3
545 x 3 (straps up)
585 x 3
675 x 1

could have gone a bit heavier on these, my form was dead on today, the only thing that sucked was walking these out, and re-racking them.

hip flexors, light band 4 x 8

GHR w/light band around neck, 3 x 10

reverse hypers w/2 light bands choked:
25 x 10
25 x 10
50 x 10
50 x 10

light + average band abs, 3 x 12


workout was good, especailly for being at my commerical gym. had my friend with me who plays rugby, he hit 5 plates for a few sets which was good. diet and new journal to start soon.

[Stumprrp]

SUPER squats man!! i havent started either, chris is setting me up a diet as well.

[Lones Green]

SUPER squats man!! i havent started either, chris is setting me up a diet as well.

sounds good. i'm starting on the mike wolfe mcdonalds for dinner diet, haha.

[Lones Green]

ME bench

stretching and foam rolling

rack lockouts, about a 5 in range of motion, done w/mini bands doubled around bottom of rack and a DB on each side...tons of tension:
bar x 10

sat and thought about how bad my elbows were gonna hurt after doing these

95 x 8
135 x 2 x 8
155 x 5
165 x 5
185 x 5
225 x 3 x 1

pushdowns w/mini around neck:
30 x 15
60 x 15
80 x 15

face pulls
30 x 12
50 x 12
70 x 12
50 x 12

chuck v rows:
50 x 10
80 x 10
stack x 10

seated chest press w/light band going from handles wrapped around back of seat:
50 x 15
100 x 15
140 x 15
160 x 10


thats about it. allergies are kicking my ass right now.

[Lones Green]

skipped deads and DE bench this week due to a cold. i need the extra recovery time as i'm starting my diet next week. chris and i both have been working to get a diet together. keep an eye out for a new journal next week!

[Stumprrp]

nice bench lones

[Lones Green]

nice bench lones

thanks dude. its coming i guess.

[Lones Green]

squats

*20 min of stretching, foam rolling, & BW reverse hypers*

zercher squats, raw, chalk only between bar & skin, depth on these was VERY low. put 100 lb plates on the floor and lifted from those:
95 x 2 x 8
135 x 2 x 5
185 x 3
225 x 3 (belt)
245 x 3
275 x 1

i don't know how chubs does these any heavier. my arms are in paiiiinn. i need to work on abs & obliques before i go any heavier on these. i was starting to lean forward at the end.

hip flexors, doubled light band, 3 x 10

GHR w/light band around neck, 3 x 10

sit ups, 25 lb plate, 3 x 10

TKE's, light band 2 x 20

40 rep seated calves, 1 x 40


started messing around with Nitor today, took one pill this morning pre-workout on a fairly empty stomach and didn't feel much. i'll up the dosage to 1 pill 2x tomorrow.

[Lones Green]

ME bench

Floor press, raw:
bar x 10
135 x 2 x 5
185 x 5
225 x 5
275 x 5
295 x 5

wanted to get some sets of 5 in, no reason why.

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

DB rows:
70's x 20
100's x 20
120's x 10

face pulls, 2 x 20

bench w/10 lb plates suspended with doubled minis:
bar x 10
135 x 10
185 x 10

farmers walk:
100 lb DB's with chalk only til i dropped them


guy started doing DUMBELL curls in the power rack in between a set of my floor pressing when i was getting a drink of water. the best part is, he was wearing sunglasses and dancing around. i stood there and took it all in before i told him i was using the rack. also, i had a trainer tell me the way i train isn't the way i should be training with power. i threw some terms at him he didn't understand, and mentioned some westside guys. shut him up quick. i hate my gym, thats all.