DE bench: (couldnt find short bands )
tricep dip machine:
tricep extension w/dumbbell, hands facing in:
front, side, and rear delt raises
wide grip cable rows:
upright rows w/cable:
hammer curls: (haven't done curls in forever)
all in all a decent DE bench day, nothing to really write home about though. my legs are still a bit sore from ME squat day, we'll see how tomorrow goes.
Good stuff man, lot's of volume, I like it!
Nice DE day Lones. Very nice.
Fuck, fight, or hold the light.
12 in box squats + 2 bands each side:
135x2 (add bands)
DE DL off a reebok step platform (8 in high):
decline crunches, 3 x 8
box jumps, 12 in box:
5 sets of 10 jumps.
done. i walked around a bunch today downtown. also did some fishing, which was a nice break. not a bad workout at all, i got my belt today and it fits pretty good, its still kind of tight but hey, that gives me motivation to lose some of my gut right?
Maybe, that happened to me a while back....I ended up having to get a XXXXL belt.that gives me motivation to lose some of my gut right?
ps tommy...what do you think about adding an EC stack, or possibly thermocin after cleaning my diet up to lose some fat? maybe doing 20 min of HIIT each week?
I know it's great being a SHW, but I think we both know the risk factors behind it all. In the greater scheme of things, we're better off cutting down to a lower weight class.
very true tommy. i took about a 20 second rest between those sets of squats on my last dynamic day. thanks for all your help. it looks like i'm going to be cleaning up my diet, and buying a thermogenic a little bit later on down the road....i'd love to be 260 or 270.
its about time for bed. check out this before bed snack i just crafted.
3 scoops opticen in skim milk, 3 spoonfulls of natty PB & 2 tablespoons milled flax *end shake
a few spoonfulls of cottage cheese, and a handful of cashews
4 fish oil caps and my last opti men vitamin for the day
looks like i'm ready to hibernate, haha
Last edited by Lones Green; 06-10-2007 at 02:59 AM.
heavy front, side, and rear delt raises
close grip cable rows:
pretty decent workout, considering i moved a bunch of furniture for my mom all day today. didn't smash any PR's or anything, but it wasn't a bad workout, i was just kind of tired. no other comment except i was sweating like a pig by the time i got to lateral raises.
ME Box squats, 12 in box:
i know i have that 385 in me, i've done it before, it wasn't easy, but i still did it...i just kind of hesitated too long on it. i actually got to try out my belt today, and i wore it during the heavy sets of squats, but i didn't really use it, if you know what i mean. i kind of forgot about it. i need to get used to the belt before i incoporate it into my workouts.
DL on 8 in reebok step box:
225x6 (tried to take a video of these, but my digital camera only takes :15 of video at a time...i'm going to borrow my friends video camera before too long, and get some vids up)
these were actually really hard, especially after the squats...the whole furniture moving thing had a toll on my workout, today was the first time in about a year my calves have been sore. very weird!
legs were shaking after these,
basically just loaded up the machine with 100 lb plates and did 3x6, i'm going to stop doing leg press...the arms of the machine were shaking as i was pressing, plus i'd rather be squatting.
stack for 3 sets of 6
okay workout, my legs are COOKED. i'm kind of at a plateau on my lifts right now. i'm trying to eat more, but its so hard haha. i need to get my bloody squat up! i think i'm going to start working 3 hours every morning (6-9) for this guy loading 50 lb water jugs in a truck. i'm feeling kind of lazy not working or going to school, although lifting is a job itself. a very awesome, rewarding job. its just 3 hours 5 days a week, and he said i could get more hours if i wanted. i need spending money, i'm planning on going on a few roadtrips soon. so i'm going to be snatching/farmers walking water jugs around all day, haha.
good stuff man much more then OK
2000 or bust
Geez man, pulling of an 8in block? Drop it down some and pull some really heavy **** haha. Very nice job all around though. Squats looking right now. You'll smoke the 385 soon enough.
Fuck, fight, or hold the light.
i varied grip on these, but for the most part kept it close.
stack for 2 sets of 6
hammer strength dip machine:
front, side and rear delt raises
narrow grip t bars:
2 plates for 6
3 plates for 6
hammer strength high rows:
no comments. decent workout. i start work bright and early in the morning, 6 am. at least i only work til 9, moving around 5 gallon water jugs.
Nice stuff in here, man. Lovin' this Westside style lifting.
no workout tonight, waiting until tomorrow. i didn't get much sleep last night, i'm trying to get my whole schedule adjusted to working in the morning.
8" block is crazy. Be careful with that. I pull from 5" max and that puts the bar about 1/2" from touching my foot.
As far as the belt goes, make sure to use it for your speed work and focus on pulling your air into your belly and pushing your abs against the belt. The speed work will give you a ton of practice with it and then you can put it on when going for a heavy ME lift.
Best Meet Lifts(Raw):
@165- 430(w/wraps) SQ 260 BE 560 DL.....1250 total
@181- 470(w/wraps) SQ 285 BE 565 DL.....1320 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw)
455(w/wraps) SQ 275 BE 545 DL
Great looking work in here, I'll be sure to keep more tabs!