a Westside n00b's journey

[Lones Green]

great job!

thanks. didn't know i had Sarah Palin commenting in my journal.

[bigmoney]

[Big o Boy]

ROFL @ picture...

she was in my journal, too... wierd. Hot, but wierd...

[Donnajo]

this girl rocks. I want to be like her.


http://www.youtube.com/watch?v=o47mP...eature=related

[Donnajo]

This is my girl . I want to to do what she does. Yup I been u tubing speed bench for tomorrow but found this.

http://www.youtube.com/watch?v=MfM5p...eature=related

[Donnajo]

Ok this girl is my idol. Now I will go to bed. Do you get the hint I like how she lifts. LOL

http://www.youtube.com/watch?v=l4g24...eature=related

[Donnajo]

You are gonna kill me but I keep U tubing this girl and I can't go to sleep. She is awesome. I am trying to learn and this girl is my ispiration.


http://www.youtube.com/watch?v=HA9l8...eature=related

[Lones Green]

get in some gear then!!!

[Dave Schwab]

That girl has got a nice...arch. Yep, arch, that's it.

I think she has a log over at EliteFTS.

[Donnajo]

get in some gear then!!!

Got to build the base first. In due time.

[Lones Green]

DE bench

*mobility and foam rolling*

chaos bench:
bar x 8
hanging 25s x 8
hanging 25s, hanging 10s, x 8
hanging 45s x 8
hanging 45s and hanging 10s x 8

panora pressdowns:
50 x 10
60 x 10
80 x 10

cable rows:
140 x 12 close grip
180 x 12 close grip
140 x 12 wide grip
180 x 12 wide grip

face pulls:
50 x 10
70 x 10
stack x 10

pec dec:
105 x 10
135 x 10
160 x 10

hammer curls:
35's x 10
45's x 10
55's x 10

20 min stepmill


been a hell of a week so far...computer got a virus and crashed yesterday, the van at work blew its water pump on me and threw a belt it a rough part of town....i'll be at cell block today, ill catch up tonight

[Travis Bell]

LOL that sucks bro. water pumps ain't cheap

[lil' power]

Check out my journal if you want to see what pretty boy and I did today....he's only 23 y/o....

[Lones Green]

LOL that sucks bro. water pumps ain't cheap

you're right. you pretty much have to take the whole engine out to replace them, am i right?

its a work van...no skin off my nose

[Lones Green]

ME squat @ Cell Block

*dynamic warmup*

Reverse monster mini band squats, 14 in box, 70 lbs off bottom:
*viking briefs*
145 x 3
235 x 3
325 x 2
415 x 2
525 x 2
615 x 2
615 x 2 (suit bottoms)
665 x 1 (loose straps up)

reverse hypers:
4 plates x 2 x 10
5 plates x 2 x 10

hangman abs, green, 3 x 10


done. im tired as f***, i tweaked my wrist a bit on that last set of squats, i'm not sure what it was. hopefully it feels better tomorrow. i could have gone 715 x 1 with my straps cranked and knee wraps on, judging by the way the 665 felt. at one point we ran out of plates because there were 2 groups squatting, so we put the 100's on, and it was a 55 lb bar, so thats why the numbers are weird.

jeff hit 1015 x 1 in single ply briefs only with the bands, doubled 985, there were some big squats tonight. the cell block meet shall be great. also heard some stories of paul keys benching last week...

one of the monster minis snapped on the side i was spotting, the weight was 700+. my back is still not happy with me for having to catch it, LOL.

still been busy, i'll catch up with everything and order my shirt this weekend.

[Travis Bell]

holy balls dude! Thats awesome! Nice squat

[Lones Green]

holy balls dude! Thats awesome! Nice squat

thank you! form feels a lot better, 100% stronger. i'm using the gear a lot more. i knew my squat should be stronger looking at my weight on the assistance work.

[Viking_Power]

Damn strong stuff Lones. You're gunna have to change the name of your journal, those aren't nooby numbers.

[Travis Bell]

I have no doubt you'll be right where you need to be in the near future. I dare say you're right about there now given the speed of your progress.

[Lones Green]

Damn strong stuff Lones. You're gunna have to change the name of your journal, those aren't nooby numbers.

thank you.

[Lones Green]

I have no doubt you'll be right where you need to be in the near future. I dare say you're right about there now given the speed of your progress.

thanks travis, it means a lot. give me 2 years and i think i should be where we talked about.

[Donnajo]

Nice squatting Lones! Great numbers! I am so glad you have cell block to go to to push you!

I think we jinxed you wednesday because we were talking about the bands snapping and what if and it happened to you on thursday.


Vicki and I are lifting today because I was sick yesterday.

Have a great halloween. I will post pics of Lauren in my journal this weekend for you and Vicki to see.

[Dave Schwab]

Strong squatting Lones! Those reverse bands will get you used to carrying heavy weight on your back, which is always an issue for us beginners as we get stronger.

[Lones Green]

Strong squatting Lones! Those reverse bands will get you used to carrying heavy weight on your back, which is always an issue for us beginners as we get stronger.

exactly. i like them for the most part, the only thing i don't like about them is they throw my groove off slightly...i'm sure you understand what i'm saying.

i think we're doing them 1 more time next 2nd week, then they are deloading for the meet...the reason you didn't see too much assistance was because they all took heavy singles in suit bottoms & knee wraps, so i spotted for that, and there were 8-10 of us. after that band snapped we made sure and had 2 guys on each side. the one we replaced it with still had a nick, so i was still weary.

no speed pulls either because there was an A/C unit on the DL platform. (i didn't ask why, LOL)

[Lones Green]

Nice squatting Lones! Great numbers! I am so glad you have cell block to go to to push you!

I think we jinxed you wednesday because we were talking about the bands snapping and what if and it happened to you on thursday.


Vicki and I are lifting today because I was sick yesterday.

Have a great halloween. I will post pics of Lauren in my journal this weekend for you and Vicki to see.

i thought you were, i texted you. i was thinking about coming and eating mcdonalds while you squatted