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04-20-2009, 08:42 AM
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#1 |
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Senior Member
Join Date: Jan 2008
Posts: 355
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Fighter's Journal
4/20/09
I have been lifting on and off for about 3 years now. I don't really do it for sports or anything just to getting bigger, stronger, and look better. I decided I should start a journal because for the last month or so I have been doing a form of the westside method and I would like people to oversee what I am doing. Mon.-ME LEG DAY Low Box Squat Max 1 2x5@95 1x5@135 1x5@185 1x1@225 1x1@255 1x1@295 1x0@305- I sat down on the box and couldn't get it up at all. I'm kind of pissed off at this because I got 295 2 weeks ago and now today I didn't go up at all. Leg Curls 3x15 1x15@25 1x15@25 1x15@25 Glute Ham Raises 5x8 1x8 1x8 1x8 1x8 1x8 I realized I have been doing these wrong. My gym has the Atlantis setup and it has a pad for your knee then in front of that it has the big round pad. I usually rested my knees on the knee pad but now I do it without my knee touching the pad. Instead my quad/knee touches the round pad a little bit. This makes it a lot harder. Abs Before I started doing Westside I could do 320x4 on the squat. I'm not sure If I could still get that but I seeing that I only got 295x1 I'm assuming box squats are a lot harder then regular squats. Did some light cardio to. 20 minutes jumping rope. 2 rounds of shadow boxing. 8 miles on exercise bike. Last edited by Fighter_15; 04-22-2009 at 08:21 AM.. |
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04-22-2009, 08:20 AM
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#2 |
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Senior Member
Join Date: Jan 2008
Posts: 355
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4/22/09
WED. ME BENCH DAY 2 Board work up to max 1 10 reps w/bar 2x5@95 1x5@135 1x5@185 Added Boards 1x5@225 1x3@255 1x1@285 1x1@300 1x1@315 1x1@325 1x1@335-10 LB PR. This went up fairly easy I was surprised. I was going to try 345 but I have been advised to stop after a PR. 4 Board Press Work up to Max 5 1x5@225 1x5@255 1x5@285 1x5@300 1x5@315-PR. Last time I did these I only got 3 reps. It was pretty easy though so I decided to go up 10 LBS. 1x5@325-Got it. The last rep was kind of hard other then that it went smooth. I'm not sure if I got stronger or what the deal was. I put the boards under my shirt this time though as opposed to outside my shirt which I think made a big difference because the board wasn't moving at all. Elbow Out Extensions 3x15 1x15@70 1x15@70 1x13@70-Only got 13 on the last set. Chest Supported Rows 3x10 1x10@110 1x10@115 1x10@115 Face Pulls 3x15 1x15@80 1x15@90 1x15@90 9 Miles on the exercise bike. Overall I am very satisfied with this workout. I was happy with the PRs although as I stated earlier I'm not sure If I got stronger or if it was because the boards were more stable on my chest since I put them under my shirt. I kind of want to do this workout again next week because I think I can hit more PRs but I'm not sure. If not my cycle is supposed to be this workout, floor presses, bench with mini bands, bench with straight weight. Last edited by Fighter_15; 04-23-2009 at 08:23 AM.. |
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04-23-2009, 08:22 AM
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#3 |
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Senior Member
Join Date: Jan 2008
Posts: 355
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4/23/09
Thursday Shoulders/Biceps/Traps Front Military 4x5 1x5@205 1x5@205 1x5@205 1x5@205-PR. Last week I only got 4 reps. Curls 3x10 1x10@105 1x10@105 1x10@110 Shrugs 3x10 1x10@325 1x10@330 1x10@335 Quick workout only took about 45 minutes. Might do some abs later or some light cardio. 4/24/09 DE LEG DAY Box Squats 12x2@55% 1x2@160 1x2@160 1x2@160 1x2@160 1x2@160 1x2@160 1x2@160 1x2@160 1x2@160 1x2@160 1x2@160 1x2@160 Speed DL 6x1@60% 1x1@225 1x1@225 1x1@225 1x1@225 1x1@225 1x1@225 Glute Ham Raises 5x8 1x8 1x8 1x8 1x8@10 1x8@10 Last edited by Fighter_15; 04-27-2009 at 08:05 PM.. |
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04-27-2009, 08:36 AM
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#4 |
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Senior Member
Join Date: Jan 2008
Posts: 355
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4/25/09
Saturday - DE BENCH DAY Bench Press 10x3@35% - 3 Grips 1x3@115 Index on smooth 1x3@115 Index on smooth 1x3@115 Index on smooth 1x3@115 Thumb Length From smooth 1x3@115 Thumb Length From smooth 1x3@115 Thumb Length From smooth 1x3@115 Pinkie on ring 1x3@115 Pinkie on ring 1x3@115 Pinkie on ring 1x3@115 Pinkie on ring Close Grip 5x5 1x5@225 1x5@225 1x5@225 1x5@225 1x5@225 Elbow Out Ext. 2x20 1x20@65 1x20@65 Hammer Curls 2x20 1x20@45 1x20@45 Reverse Hypers 2-3 sets 25 reps Abs Pretty good workout. I went up on close grip. Last week on the last set of 225 for close grip I only got 4 reps but this week I got 5 and it was fairly easy. Last edited by Fighter_15; 04-27-2009 at 08:01 PM.. |
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04-27-2009, 08:01 PM
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#5 |
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Senior Member
Join Date: Jan 2008
Posts: 355
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4/27/09
ME DEADLIFT DAY - MONDAY Deadlift off 2 inch block 2x5@135 1x5@185 1x3@225 1x3@275 1x1@295 1x1@315 1x1@335 1x1@365 1x1@385 1x1@390-5 LB PR Glute Ham Raises 5x8 1x8@10 1x8@10 1x8@10 1x8@10 1x8@10 Leg Curls 3x15 1x15@25 1x15@25 1x15@25 Toe Raises 30 reps 1x30@30 Abs Biked 5 miles Ran some sprints |
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04-29-2009, 08:40 AM
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#6 |
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Senior Member
Join Date: Jan 2008
Posts: 355
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4/29/09
ME BENCH DAY Floor Presses 2x5@95 1x5@135 1x5@185 1x5@205 1x3@225 1x3@245 1x1@275 1x1@295 1x1@305 - 10 lb PR and was easy 1x1@315 - 20 lb PR was kind of hard but I didn't have a spot so I stopped. Elbow Out Ext. 3x15 1x15@70 1x15@70 1x15@70 Chest Supported Row 3x10 1x10@115 1x10@120 1x10@125 Face Pulls 3x15 1x15@90 1x15@90 1x15@100 Dumbell Press 3x8 1x8@100 1x8@100 1x8@100 These all went pretty smooth. The hardest part of the dumbell fly's is getting them from the ground up by my chest so I can do them lol. My gym only goes up to 110 lbs for dumbells though which kind of sucks. In a month I'll be up to doing all 3 sets a 110 and when I want to increase after that I'm not sure what I'm going to do. I'll have to figure something out. Maybe some abs and cardio later. Last edited by Fighter_15; 05-27-2009 at 01:59 PM.. |
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04-30-2009, 08:10 PM
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#7 |
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Senior Member
Join Date: Jan 2008
Posts: 355
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4/30/09
Front Military Press 4x5 1x5@205 1x5@205 1x5@205 1x5@205 Curls 3x10 1x10@110 1x10@110 1x10@110 Shrugs 3x10 1x10@335 1x10@335 1x10@335 |
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05-06-2009, 08:45 PM
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#8 |
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Senior Member
Join Date: Jan 2008
Posts: 355
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5/2/09
DE BENCH DAY Bench Press 10x3@35% 1x3@115 - Index On Smooth 1x3@115 - Index On Smooth 1x3@115 - Index On Smooth 1x3@115 - Thumb Length from smooth 1x3@115 - Thumb Length from smooth 1x3@115 - Thumb Length from smooth 1x3@115 - Power Ring 1x3@115 - Power Ring 1x3@115 - Power Ring 1x3@115 - Power Ring Close Grip 5x5 1x5@230 1x5@230 1x5@230 1x5@235 1x5@235 Elbow Out Extensions 2x20 1x20@70 1x20@70 Hammer Curls 2x20 1x20@45 1x20@45 Reverse Hypers 2 sets of 25-30 reps Abs |
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05-06-2009, 08:47 PM
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#9 |
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Senior Member
Join Date: Jan 2008
Posts: 355
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5/4/09
ME SQUAT DAY 1x5@135 1x5@180 1x3@280 1x5@320-PR 1x15 - Quad Curl 1x15 - Ham Curl 1x30@30 - Toe Raises |
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05-06-2009, 08:51 PM
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#10 |
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Senior Member
Join Date: Jan 2008
Posts: 355
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5/6/09
ME BENCH DAY Bench W/ Doubled up Mini bands 1x5@95 Added Bands 1x5@135 1x3@185 1x3@200 1x1@210 1x1@225 1x1@235 1x1@245 1x1@255-10 LB PR 1x1@265-20 LB PR Elbow Out Extensions 3x15 1x15@70 1x15@70 1x15@70 Chest Supported Row 3x10 1x10@125 1x10@125 1x10@125 Face Pulls 3x15 1x15@100 1x15@100 1x15@100 Dumbell Press 3x8 1x8@100 1x8@100 1x8@100 |
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05-07-2009, 07:36 AM
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#11 |
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Senior Member
Join Date: Jan 2008
Posts: 355
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5/7/09
ME DEADLIFT DAY 2x5@135 1x5@185 1x3@225 1x1@275 1x1@295 1x1@315 1x1@335 1x1@365 1x1@385 Stopped here because this was very hard. Abs Last time I deadlifted I got 390 but the set of 385 was very hard so I didn't try anymore. I think it was because I forgot to bring chalk and my hands were slipping. Also, I squatted on monday. I'm kind of pissed but I just have to move on. |
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05-10-2009, 07:05 PM
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#12 |
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Senior Member
Join Date: Jan 2008
Posts: 355
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5/8/09
Shoulders/Traps/Biceps Front Military 4x5 1x5@205 1x5@205 1x5@205 1x4@205- Only got 4 for some reason Curls 3x10 1x10@110 1x10@110 1x10@110 Shrugs 3x10 1x10@335 1x10@340 1x10@340 |
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05-10-2009, 07:06 PM
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#13 |
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Senior Member
Join Date: Jan 2008
Posts: 355
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5/9/09
DE BENCH DAY Bench Press 10x3@35% 1x3@115 - Index On Smooth 1x3@115 - Index On Smooth 1x3@115 - Index On Smooth 1x3@115 - Thumb Length from smooth 1x3@115 - Thumb Length from smooth 1x3@115 - Thumb Length from smooth 1x3@115 - Power Ring 1x3@115 - Power Ring 1x3@115 - Power Ring 1x3@115 - Power Ring Close Grip 5x5 1x5@235 1x5@235 1x5@235 1x5@235 1x5@235 Elbow Out Extensions 2x20 1x20@70 1x20@70 - Only got 13 Hammer Curls 2x20 1x20@45 1x20@45 Abs |
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05-13-2009, 12:50 PM
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#14 |
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Senior Member
Join Date: Jan 2008
Posts: 355
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5/11/09
ME SQUAT DAY 1x10 w/ bar 1x5@135 1x5@180 1x2@280 1x4@330- Wanted to get 5 but only got 4. Will repeat at 330 next week and hopefully get 5. One legged squats 30 with each leg. 1x30@40 - Toe raises. |
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05-13-2009, 07:37 PM
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#15 |
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Senior Member
Join Date: Jan 2008
Posts: 355
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5/13/09
ME BENCH DAY Flat Barbell Bench 1x10 w/ bar 2x5@95 1x5@135 1x5@185 1x3@225 1x1@255 1x1@275 1x1@295 1x1@305 1x1@315 1x1@325-10 LB PR 1x1@330-Went up very slow but I got it. 15 LB PR Elbow Out Ext. 3x15 1x15@70 1x15@75 1x15@75 - Only got 12 Chest Supported Rows 3x10 1x10@125 1x10@130 1x10@130 Face Pulls 3x15 1x15@100 1x15@100 1x15@100 Dumbell Press 3x8 1x8@100 1x8@100 1x8@100 |
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05-14-2009, 04:03 PM
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#16 |
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Senior Member
Join Date: Jan 2008
Posts: 355
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5/14/09
ME DEADLIFT DAY DEADLIFT 1x8@230 1x5@285 1x3@325 1x1@370 1x1@375 1x1@385 1x5@315 All these sets were fairly easy. I wasn't sure how much I could do though since I have been working up to 1 rep max off a 2 inch block for a while. Now I'm going to go back to deadlifting straight off the floor. Next week I will do all 3 singles at 385 at least. I'm want to get to all 3 singles at 405 within the next month which I think is a reasonable goal. Front Military 4x5 1x5@205 1x5@205 1x5@205 1x5@205 Curls 3x10 1x10@110 1x10@110 1x10@110 Shrugs 3x10 1x10@335 1x10@335 1x10@335 Abs |
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05-16-2009, 08:00 PM
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#17 |
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Senior Member
Join Date: Jan 2008
Posts: 355
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5/16/09
DE BENCH DAY Bench Press 10x3@35% 1x3@115 - Index On Smooth 1x3@115 - Index On Smooth 1x3@115 - Index On Smooth 1x3@115 - Thumb Length from smooth 1x3@115 - Thumb Length from smooth 1x3@115 - Thumb Length from smooth 1x3@115 - Power Ring 1x3@115 - Power Ring 1x3@115 - Power Ring 1x3@115 - Power Ring Close Grip 5x5 1x5@240 1x5@240 1x5@240 1x5@245 1x5@245- Only got 4 Elbow Out Extensions 2x20 1x20@70 1x20@70 - Only got 15 Hammer Curls 2x20 1x20@45 1x20@45 Abs 5 Ladders 5 Sprints up and down gym Last edited by Fighter_15; 05-16-2009 at 08:04 PM.. |
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05-18-2009, 08:51 PM
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#18 |
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Senior Member
Join Date: Jan 2008
Posts: 355
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5/18/09
ME SQUAT DAY 1x10 no weight 1x5@180 1x5@230 1x3@280 1x5@330-PR 1x15 leg curl 1x15 leg extension 5 mile bike ride sprints abs |
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05-20-2009, 11:18 AM
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#19 |
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Senior Member
Join Date: Jan 2008
Posts: 355
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5/20/09
WED. ME BENCH DAY 2 Board work up to max 1 10 reps w/bar 2x5@95 1x5@135 1x5@185 Added Boards 1x5@225 1x3@255 1x1@285 1x1@300 1x1@315 1x1@335 1x1@345-10 LB PR 1x1@350-15 LB PR - Might of been able to do more but decided to stop. 4 Board Press Work up to Max 5 1x5@255 1x5@285 1x5@300 1x5@315 1x5@325 1x5@335-10 LB PR Elbow Out Extensions 3x15 1x15@70 1x15@75 1x13@75-Only got 12 Chest Supported Rows 3x10 1x10@125 1x10@130 1x10@130 Face Pulls 3x15 1x15@100 1x15@100 1x15@100 |
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05-25-2009, 05:56 PM
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#20 |
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Senior Member
Join Date: Jan 2008
Posts: 355
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5/21/09
ME DEADLIFT DAY DEADLIFT 1x8@235 1x5@295 1x3@340 1x1@385 1x1@385 1x0@385-Failed 1x5@315 FRONT MILITARY 4X5] 1x5@205 1x5@205 1x5@205 1x5@205 CURLS 3X10 1x10@110 1x10@110 1x10@110 SHRUGS 3X10 1x10@335 1x10@335 1x10@335 |
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05-25-2009, 05:57 PM
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#21 |
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Senior Member
Join Date: Jan 2008
Posts: 355
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5/23/09
DE BENCH DAY Bench Press 10x3@35% 1x3@115 - Index On Smooth 1x3@115 - Index On Smooth 1x3@115 - Index On Smooth 1x3@115 - Thumb Length from smooth 1x3@115 - Thumb Length from smooth 1x3@115 - Thumb Length from smooth 1x3@115 - Power Ring 1x3@115 - Power Ring 1x3@115 - Power Ring 1x3@115 - Power Ring Close Grip 5x5 1x5@240 1x5@240 1x5@245 1x5@245 1x5@245 Elbow Out Extensions 2x20 1x20@70 1x20@70 - Only got 15 Hammer Curls 2x20 1x20@45 1x20@45 Abs |
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05-25-2009, 06:00 PM
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#22 |
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Senior Member
Join Date: Jan 2008
Posts: 355
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5/25/09
ME SQUAT DAY Barbell Squats 1x10 w/bar 1x5@180 1x3@280 1x2@340-Was going for five but only got about 2. On the third one I didn't go down far enough and on the 4th one I failed. One Legged Squats 1x30@10 One Legged Toe Raises 1x30@40 |
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05-25-2009, 06:08 PM
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#23 |
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I Wanna Be Strong(er)
Join Date: Mar 2009
Location: New Jersey
Posts: 188
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Strong stuff going on in here!
i likey!
__________________
My Journey To Become Strong(er) http://www.wannabebig.com/forums/sho...d.php?t=123792 "You Were Born Small & Weak....But Nobody Said You Have To Stay That Way" |
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05-25-2009, 10:34 PM
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#24 | |
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Senior Member
Join Date: Jan 2008
Posts: 355
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Quote:
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05-27-2009, 01:58 PM
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#25 |
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Senior Member
Join Date: Jan 2008
Posts: 355
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5/27/09
ME BENCH DAY Floor Presses 2x5@95 1x5@135 1x5@185 1x3@205 1x3@225 1x1@245 1x1@275 1x1@305 1x1@315 1x1@320 - 5 LB PR. Might of been able to do more but decided to stop. Elbow Out Ext. 3x15 1x15@70 1x15@75 1x15@75 Chest Supported Row 3x10 1x10@130 1x10@130 1x10@130 Face Pulls 3x15 1x15@100 1x15@100 1x15@100 Dumbell Press 3x8 1x8@100 1x8@100 1x8@100 Abs Last edited by Fighter_15; 05-27-2009 at 02:01 PM.. |
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