Rinse - Repeat

[Cards]

Progress Picture Update:

March 9/11/11 - Girlfriend helped me trim the forest. It's been 6 months since I shaved, and I'm a hairy bastard.

Weight: 185

[chevelle2291]

Progress Picture Update:

March 9/11/11 - Girlfriend helped me trim the forest. It's been 6 months since I shaved, and I'm a hairy bastard.

Weight: 185

Cantsee****captn.jpg

[Cards]

Cantsee****captn.jpg

lol what?

[fooz]

^ he was saying he can't see the pic lol. You look big bro! What's your plans.. bulking/cutting - staying at the same weight? Personally, I'd say put another 15 man - you'd be a monster.

[chevelle2291]

Definitely have some solid mass there Cards. I can't tell how lean you are from that pic--you look pretty washed out. You gotz ze abs?

[Cards]

^ he was saying he can't see the pic lol. You look big bro! What's your plans.. bulking/cutting - staying at the same weight? Personally, I'd say put another 15 man - you'd be a monster.

Thanks man, I honestly don't know if I could do another 15 lbs lol, My goal since day one has been to be 185 and now I'm there. Going to take a year or so and do a recomp. I'll decided after that if I think I need some more lbs!

Definitely have some solid mass there Cards. I can't tell how lean you are from that pic--you look pretty washed out. You gotz ze abs?

I've thinned out a little, I have start to see some of the top 2 or 4 depending on lighting, they're not very defined . I've been on a pretty slow cut the last few months. Since December, I've lost about 5 lbs...some combinational of water weight and fat.

As I mentioned about, I'm just going to stay areound 185 from now and do a recomp. I'm going to Mexico on Aprial 27th, I think by then I should be a little thinner.

--

Lower: DE

Bow Squat: Speed -
warmup:
135x5
135x5
185x3
185x3
185x3
225x3
225x3
225x3
245x3
245x3
245x3
255x3
255x3
255x3

GMs:
Barx15
Barx15

High Bar Olympic Squats:
Barx20
Barx20


-- Rehab: Shoulder/Back
Cable Row: 60x 15,12, 12
Lat Pulldown: 70x 10,10,10
Font/Side Raises: 10x 10,10,10,10,10
- Mobility work with my shoulder -

Speed squats felt good, 255 was moving fast. Just used the bar for the GMs and Oly squats, getting some blood flowing to my legs and lower back, improve the flexibility.

My car is in the shop and I didn't have transportation to my gym, but there was a locally owned fitness center 3 blocks away. I walked there this morning, not expecting anything special form this little place which happen to be located on the third level of a church. to my surprise it had a nice power rack, a bowl of chalk, chains, a bench, dumbbells to 90, and a few other cool things.

I may go back there a few times, the owner is definitly an ex football player or bodybuilder and seems very nice. I was 1 of 4 people in there and they were all over the age of 60.

[Off Road]

Dang...sounds like my kind of gym...COOL.

[fooz]

I would love to train at a gym that has chains and ****. how much is it monthly?

[Cards]

I would love to train at a gym that has chains and ****. how much is it monthly?

It was 45 a month, the gym I go to is only $20 and has a lot of stuff. I also have a $10 a month membership to golds gym.

It works out =)

Dang...sounds like my kind of gym...COOL.

Yeah, it was very nice, it was very small though!

--
Upper: DE

Bench: Speed -
warmup:
95x8
95x8
95x8
115x3
115x3
135x3
135x3
135x3
135x3
145x3
145x3
145x3

Rear Delt Dumbell Flies:
5x15
10x10
10x10
15x12
15x12
15x12
15x12
25x10
25x10

Lat Pulldown:
60x12
60x12
60x12

DB Row:
45x12
45x12
45x12

Straight Arm Pulldowns:
30x10
30x10
30x10
40x10
40x10

Face Pulls:

-

Move volume for my back today - bench felt better

[Cards]

Lower: ME

Low Box Squats:
warmup:
135x5
135x5
225x3
225x3
275x1
315x1
345x1
375x1
--
315x6
335x5 (easier than the last time I did 335x5)

Deadlifts:
335x8 (dead stop) - exhausted

GMs:
80x12
80x12

--


Had a tough week, lots of stress. 375 was about as heavy as I wanted to go, got some reps in though and deadlifts felt great!

[Cards]

Upper:ME

Standing OH BB Press:
warmup:
95x2
115x2
135x1
135x1
145x1
145x1
155x1
-- 5 sets at or above 80% --
165x1
165x1
170x1
165x1
165x1
--
135x8

Pullups: (BW=185)
BWx11
BWx8
BWx6

DB Row: (each arm)
120x3
120x3
120x3
120x3
120x5

Assisted Dips - shoulder rehab:
10 - x 12
8 - x 12
6 - x 12

-- Accessory Work --
Lat Pulldown: 105x 12,12 / 90x12
One Armed Cable Row: 90x8,8 / 70x8,8 / 50x8,8
Tri Pushdown: 80x20 / 90x15 / 110x12

I tried benching today, but it hurt to much. I was warmed up already by the time i got to OH press.

[Off Road]

Nice prssing cards. ..Sorry to hear the bench hurts...give it time.

[fooz]

Sorry to hear about the benching man... Is it the shoulder or like the rotator cuff? I've had soooo many problems with my shoulders from my baseball. Have you tried suicide grip? That's the only way I bench now and it helps so much. The OHPs didn't hurt though? Weird man...

[Cards]

Nice prssing cards. ..Sorry to hear the bench hurts...give it time.

Thanks man, I'm working all angles to try and figure out a solution.,

Sorry to hear about the benching man... Is it the shoulder or like the rotator cuff? I've had soooo many problems with my shoulders from my baseball. Have you tried suicide grip? That's the only way I bench now and it helps so much. The OHPs didn't hurt though? Weird man...

It's not really an injury as my shoulder feels normal, I think my rotator cuff/shoulder girdle is weak., but OH pressing doesn't affect it! It's a learning experience for sure!


-

Lower: DE

Deadlift: (Alternating stance between conventional/semi sumo/sumo)
warmup:
275x2
275x2
275x2
275x2
275x2
275x2
275x2
275x2

Squats + Monster Mini Bands:\
135x3
135x3
185x3
225x3
--
185x8


Rehab:
Front Raises: 5lbs x 20,20,20
Side Raises: 5lbs x 20,20,20
Rotator Flies - Horizontal External: 5lbs x 12,12,12

[Cards]

Upper: RE

Standing OH BB Press:
warmup:
115x8
135x6
135x6
135x6
95x8
95x8
95x8

Pullups:
BWx10
BWx10

DB Row:
80x15
80x15

Should Rehab:
Front Raises: 10lbs x 20,20
Side Raises:10lbs x 20,20
Rotator Flies:10lbs x 12,12

[fooz]

well done on the pressing man - looking strong

[Cards]

Thanks Fooz!

Lower: ME

Deadlifts:
135x10
135x5
225x3
225x3
315x1
315x1
315x1
365x1
405x1
405x1
415x1

Olympic High Bar ATG Squats:
135x3
135x3
135x3
225x3
225x3
275x3
--
315x2
315x2
315x2
325x1
335x1
-
225x10
225x10

Deadlifted today because I haven't in a while, 415 wasn't terrible, once my squat gets to where I want it to, 500 deadlift will be my next goal...I just love squatting too much.

[Cards]

ME: Upper:

Seated OH DB Press:
warmup:
25x20
50x10
--
70x2
75x2
80x2
85x2
90x0
90x0
90x0
--
75x8

Pullups:
bwx2
bw+10x1
bw+25x1
bw+45x1
bw+55x1
--
bw+15x5
bw+15x5
bw+15x5
--
bwx8

DB Row:
70x20
50x15
50x15

Pushdowns:
80x12
90x12
110x8
130x8
150x8
160x5

Shoulder Rehab:
Front Raises: 5x15,15 / 10x 20,20
Side Raises: 5x15,15 / 10x 10,10
Rotator Flies: 5x15,15
Light Chest Machine: 50x15,15

[Cards]

Lower: DE

Olympic High Bar Squat
warmup:
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
BWx40

Deadlift: (Hook Grip)
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

Should Rehab:
Front Raises: 5 x 50
Side Raises: 5 x 50
Assisted Pull ups: 12,12
Lat Pull Down: 40lbs x 30

Very tired today; kept the weight low to keep the bar moving fast.

[Cards]

Upper: DE

Standing Military - alternating grip width
warmup:
95x3
95x3
95x3
95x3
95x3
95x3
95x3
95x3

Pullups:
BWx10
BWx10
- Lat Pull Down
80x10
80x10

DB Row:
55x12
55x12

Bench:
Barx20
65x20
---
95x10
95x10
95x10

--

Side Raises
Front Raises
Rear Delt Work

[Off Road]

How are you liking the DE work? I keep reading mixed reviews about their effectiveness.
BTW...I'm laughing at the DB Presses. You were persistant with the failed attempts.

[brihead301]

It's been a while, but I see you're running the Westside template....and it's obviously working because you are stronger than I ever remember seeing you!!! Whatever you are doing, keep doing that!

BEAST!!!

[Cards]

How are you liking the DE work? I keep reading mixed reviews about their effectiveness.
BTW...I'm laughing at the DB Presses. You were persistant with the failed attempts.

Hey OR,

I like the DE day for a number of reasons, one it really allows me to focus on form and really generate some power. Two, it allows me to get some blood flowing and helps recovery. Work creates a lot of stress in my life and DE days help to off set the stress. I've found I do better when I don't lift heavy two days a week.

It's been a while, but I see you're running the Westside template....and it's obviously working because you are stronger than I ever remember seeing you!!! Whatever you are doing, keep doing that!

BEAST!!!

Thanks Bri! I started the WS template back in September/October and it's really helped my squat. My upper body is slacking, but I'm working on fixing a shoulder problem before I can really work on my bench!

[Cards]

Lower: ME

Low Box Squat:
135x3
135x3
225x3
225x3
275x1
315x1
345x1
380x1
405x1
--
365x4 (PR - Rep+1)
365x3
365x3

Deadlifts: (Hook Grip)
135x5
225x1
315x1
--
365x1
365x1
365x1
365x1
365x1

Leg Press:
3ppsx15
3ppsx15

--

My thumbs hurt like a bitch after deadlifts - I could have done more on of 365 if I hadn't worked up to 405 first, but I like the heavy weight and still hit some type of a PR.

[chevelle2291]

Nice box squatting dude!