DB Floor press:
Rolling DB tricep extensions w/mini's:
tricep pushdowns w/mini:
heavy front, side, and rear delt raises
workout was pretty good, i tried to floor press the 100's for the hell of it, i think i could have done it if i had a hand off man. i jammed my finger pretty hard on that stone today carrying it to my backyard, so it was hurting a bit the whole workout. got work in the morning, then its my favorite day of the week, ME squats. hope everyone had a good weekend.
Nice work brother. How'd you like those rolling DB ext's?
Last edited by TommyBoy; 08-26-2007 at 11:20 PM.
Good stuff. Yeah I love those extensions, but my elbows certainly don't. That's pretty much the only reason I don't do them any more.
Squats (no belt):
did a few sets of pull throughs and reverse hypers and i was done. jammed finger was still hurting today. okay workout, i took a monster nap before it, usually i perform my best after those, but this workout was mediocre.
nice 385 squat man.
Very nice squat Lones.
135 x 4 x 2
185 x 4 x 2
rolling DB extensions:
25's x 15
40's x 15
120 x 6
140 x 6
180 x 6
100 x 8
120 x 6
160 x 6
pretty short workout, no shoulders, i have/am going to clean and press enough water jugs this week. i was kind of tired today, even with a nap. i did forget to take my caffeine pre-workout though, so that might have been it. i've been taking a lot of ibproufen, my elbow is shot. i'm not sure what it is. i'm gonna hit the hay.
no workout today, i worked 12 hours. i had to carry 130 bottles across a field, famers walk style, so i called that my workout.
one arm DB row:
BW x 2 x 5
10 & 5 lb plate per hand for 2:00 x 2
had a day off from work today so i thought i'd do some military press. i couldnt tell you the last time i did military press, not really my favorite lift, my shoulders are weak and my arms are long. they do it every now and then at westside, so i figure, why not. i just ate a burrito with double chicken, 3 eggs, and an opticen shake with milk post workout. its about time to hit the hay.
315x5 (switch to wide stance)
those oly squats slayed me. i haven't done them in forever, my quads were shot by the time i even got to the wider squats. okay workout, my back is still pretty sore from those rows yesterday.
i've been thinking lately about tweaking westside a bit, and trying to adapt it to what i need to work on. my deadlift is definetely my #1 priority to fix, so i think i'm going to try giving DL's and rows their own day. i'm going to do more lockout work with DL's, rack pulls, etc. i'm scratching the DE squat work for a deadlift day, and to improve on my bench i'm going to do more tricep isolation. so it would be something like
sunday- heavy bench/triceps
wednesday- dynamic bench/shoulders
saturday- strongman day, keg toss, atlas stones, etc
i'm going to try this out, i think it's going to be the best fit for me. i want to put in a strongman day as well. if i don't see the results i'm looking for, i will tweak it until i start getting what i want. but looking at the last few months of training i hope this should do it. any comments are gladly accepted.
nice lower day. did you have the belt on today?
as always, thanks for the advice and kind words tommy.
135 x 3 x 2
155 x 3 x 2
185 x 3 x2
tricep pushdown w/mini:
kind of a ****ty workout, my quads are still really sore from those oly squats, i dont know why they are still sore. i've been stretching every day and doing foam roller stuff a whole lot. hopefully tomorrow they will feel better, but if not i'm going to skip de squat and just start with my new workout sunday. workouts haven't been too good lately, ftw.