Rinse - Repeat

[Cards]

Moving more weight while carrying around less. Nice!

Thank you, sir! I definitely feel and look less fat, that's for sure.

Good day indeed with the deads, and the following day as well man.

Thanks, Coke!

[Cards]

DE Lower:

Box Squat + Light Bands:
250x2
250x2
250x2
250x2
250x2
250x2

Deadlifts:
275x1
275x1
275x1
275x1
275x1
275x1

GHR
x8
x8
x8

Abs
x15
x15

Video

Video

Please critique, awesome day though. Felt blah going into the workout, but came out feeling energized and fresh.

Really liking results

[Cards]

DE upper:

Bench+Monster Mini
---pinky on rings
135x3
135x3
135x3
--- ring finger on ring
135x3
135x3
135x3
--- middle finger on ring
135x3
135x3
135x3

Lat Pulldown:
100x3
110x3
120x3
130x3
140x3

Assisted Dip/Assisted Pullup
x12 / x12
x12 / x12
-- these were done with no break inbetween reps or sets (48 straight reps, just changed exercise every 12)

Band Pull Apart
x25
x25

Kettlebell Floor Press
16kg x 25
16kg x 25

Warmed up really well on bench before benching. 135 felt really strong, especially with middle on rings. No pain and less discomfort towards the end! I've made such improvements with the health of my left side, it's amazing. There was a point I couldn't lift the bar without pain.

[Coke]

Putting in work dude.

[Cards]

Putting in work dude.

thank you, coke!

[Cards]

ME lower + some upper:

Box Squat+ Light Bands
135x2
185x2
225x2
275x1
315x1
325x1
335x1

Hams and Hips:
---RDL
225x3
225x3
225x3
---Ultra Wide Sumo
225x3
225x3
225x3

Lying Leg Curls:
50x10
70x10
90x10

----

Upper Body

Floor Press
135x10
135x10
135x10
135x10

Pushdowns
a lot

Face Pulls
a lot

Side Raises
a lot


Edit: terrible sentence structure...

Colorado since Tuesday, had to combines days today. Upper body was a second though, lower body felt great.

I probably could have cranked out another 10 or 20lbs, but someone felt the need to do push ups, pull ups, and 95lbs power cleans in the rack all morning. I didn't have a spotter, like normal, but I got 3 good sets about 90.

[Coke]

Nice job, especially like the box squats and pulling work.

[Cards]

Mr. coke, I appreciate the continued support!

[Cards]

Wave 2 - Week 1

DE Lower

Box Squats + Light Bands (50%)
195x2
195x2
195x2
195x2
195x2
195x2
195x2
195x2


Sumo Deadlifts (60%)
295x1
295x1
295x1
295x1
295x1
295x1
295x1
295x1

Laying Leg Curl
50x20
70x15

Stretching 10 mim

Did ME legs on Sunday, still very tired today, but the weight moved fast and things felt good. Didnt do a ton of accessory work as I was pressed for time and as I mentioned before, tired.

[Coke]

Stellar workouts and pace going on bro.

[Bako Lifter]

Balanced everywhere, I like the workouts. What program is this?

[Cards]

Coke: Thank you , thank you!

Bake: Westside!

[thecityalive]

are you gonna amp your next de squat to 55% or stay in the 50% range?

one thing I noticed with your DL...your hips are fairly high. Personal preference?

[Cards]

are you gonna amp your next de squat to 55% or stay in the 50% range?

55 then 60, DL will go 55 then 50, third weeks i'll reverse the cycle and go 60 55 50 while dl goes 50 55 60.

one thing I noticed with your DL...your hips are fairly high. Personal preference?

Good catch, yes and no. I've been all over the map with my hip height which is probably why my conventional pull blow. Most i've ever pulled conventional is like 445 or something.

bold

I've been kind of doing westside, but not doing westside, so I figured it's about time I did the DE cycles properly and tested me new max on a 9 week cycle. I'll try to do the same with benching.

[Cards]

Wave 2 - Week 1

DE Upper

Bench + Monster Mini
--Pinky on rings
95x3
95x3
95x3
-- Ring on rings
95x3
95x3
95x3
-- Middle on rings
95x3
95x3
95x3
---
barx8
barx8
barx8
barx8



Pull ups
bwx5
bwx5
bwx5
--add 21 lbs of chains
x5
x5
x5

Pull downs
60x10
60x10
60x10

Assisted Dips
x12
x12
x12
x12

Side Raises/Band Pull Apart
15x10 / Monster Mini x 20
15x10 / Monster Mini x 20
15x10 / Monster Mini x 20

[Beast]

Strong work in here, bro!

[Cards]

Strong work in here, bro!

Thank you sir!

[Cards]

Just ordered:

Fat Gripz
Mini resistance bands x2
Sling Shot (XL)


Very excited, this adds a few more exercises to my list now.

[Cards]

wave 2 week 1

rack pull slightly below knee + monster mini
135x2
185x2
225x1
275x1
315x1
365x1
405x1
425x1
455x1

front squats
135x5
135x5
135x5
135x5
135x5

GHR
x8
x8
x8

walking kettle bell lunge - total weight
40kgs x 16
40kgs x 16

ab coaster
+20x15
+20x15
+20x15

[Beast]

Awesome pic, man. Strong rack pulling.

[chevelle2291]

Sexy rack pull Cards.

[Bako Lifter]

Haha that set up is definitely photo worthy.

[Coke]

Stellar rack pulls!!

[Cards]

Awesome pic, man. Strong rack pulling.

Thank you, beast! I wasn't sure how to explain the band set up, so I figured I'd just post a picture. Heavy as shit at the top.

Sexy rack pull Cards.

Thanks, bro. I definitely got some stares while doing them.

Haha that set up is definitely photo worthy.

Definitely, I couddn't figure out any other way to get the bands to work, so I said fuck it and got creative.

Stellar rack pulls!!

Thank you, Coke!

[Cards]

Bench
135x3
155x3
175x3
195x3
-- reset
135x3
155x3
175x3
195x3
--
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1
--pause rep
135x10
135x10

DB Rows
80x8
80x8
80x8
80x8

Assisted Pull Up
x10
x10
x10
x10

Push Downs/Face Pulls
a lot / a lot

Band Pull Apart
x50
x50


Really good day today, 225 felt good. There was some discomfort at first, but towards the end everything was feeling about as normal as it could. No pain or discomfort during the 135s. I making progress each week with my left side, it's been a long hard road, but I think I'm starting to see the light at the end of the tunnel.

Had a huge pump going on, looked in the mirror and was "damn". I'm thinking another...3-4 solid years of training and I could possibly step on stage and do a local BB show, just for fun of course.