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Thread: Webber25 Logs

  1. #1
    Wannabebig Member
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    Webber25 Logs

    I am starting to post my log on wannabebig. The old forum went down and does not appear to be coming back online. I want to introduce myself. I live in the Memphis area and workout on a military base. I have a small home gym for ME squat days. The upper body days are still at the military gym because I do not have a power rack or bench press at this time. My home gym has a mono lift, reverse hyper, and a dead lift platform. I am looking for a GHR machine to add to home gym. We have a small group that work outs together. One member of our team already post on this board elitepler. My main two organizations are NASA and SPF. I have lifted in APA but we lost our state chair so no APA meets in the near future. I also do the SLP meet in December because it Christmas for kids which is very important to me. I am looking forward to reading your comments and provide suggestions regarding my videos and logs.

  2. #2
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    10.13.2008
    DE Squats
    bar 1x3
    135 1x3
    225 1x3
    315 8x2 50%

    Sumo Deadlift
    135 1x1
    225 1x1
    275 8x2 55%

    Calves
    3x50 Bodyweight

    Reverse Hypers
    90 3x15

    ABS Section
    AB Wheel
    3x10

    Standing Green band
    3x10

    Green Band side bends
    3x10


    ***Mental Notes***
    Today was the first major workout since the SPF meet Oct 10.4.2008. I am starting to get back into gear this week. The gear feels tight and hard to get into the hole but time in the gear will help. I felt like I had a great workout. Everything was super fast.

  3. #3
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    10.14.08
    ME Bench Press
    RAW
    Bar 1x30
    135 1x6
    225 1x3
    315 1x1

    Shirt
    365 1x1 No belt
    405 1x1 No belt

    Boards
    495 4 board 2x5
    495 4 board 2x3

    JM Press
    135 3x10

    Close Grip Bench
    225 3x5

    Plate lifts for shoulders
    35 3x10

    Hammer Strength chest supported rows
    4 plates 3x10

    Rows
    220 3x10

    Ex Bar Curls
    85 3x10

    ***Mental Notes***
    Today was a good day in the gym. The 495 to 4 boards was strong the first couple of sets by my triceps got tired. I have not had that much weight in my hands in 4 months so I was shaking pretty well the first set. I am happy with the workout.
    Current Best Lifts
    635s (Gym Lift) 12*21*07
    445b (Gym Lift) 12*1*07
    520d (Gym Lift) 9*18*07
    1570@220

    Goal
    To hit elite by 7-23-09

  4. #4
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    10.16.2008
    DE Decline Bench
    bar 1x40
    135 3x3
    185 3x3 close grip
    185 3x3 pinky on ring
    185 3x3 index on ring

    Tate Press
    60 DB 3x10

    DB Tricep Rollover
    50 3x10

    One arm lat pulls
    120 3x10

    Hammer Strenght Pull downs
    2 Plates 3x10

    Shoulders Plate raises
    45 Plate 3x10

    Ex Bar Curls
    85 3x10

    ***Mental Notes***
    I enjoyed today in the gym. My elbow tendons are starting to get some bit sore but I am coming up on rest week soon.
    Current Best Lifts
    635s (Gym Lift) 12*21*07
    445b (Gym Lift) 12*1*07
    520d (Gym Lift) 9*18*07
    1570@220

    Goal
    To hit elite by 7-23-09

  5. #5
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    10.17.2008
    ME DL day
    bar 1x3
    135 1x10
    225 1x3
    315 1x3
    405 1x1
    455 1x1
    500 1x1
    405 1x1

    GM
    195 3x8

    Reverse Hypers
    180 3x15

    Calves
    3x50 Bodyweight

    ABS Section
    leg tosses 3x failure

    Standing Green band
    3x10

    Green Band side bends
    3x10


    ***Mental Notes***
    Today was ME DL instead of squats. I overloaded my back and abs today to get my core ready for when I get back into gear full time. I am happy with the workout today.
    Current Best Lifts
    635s (Gym Lift) 12*21*07
    445b (Gym Lift) 12*1*07
    520d (Gym Lift) 9*18*07
    1570@220

    Goal
    To hit elite by 7-23-09

  6. #6
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    Aug 2008
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    18
    10.20.08
    ME Bench Press
    RAW
    Bar 1x30
    135 1x6
    225 1x3
    295 1x1
    320 1x1

    Shirt
    365 1x1 No belt
    405 1x1 No belt

    Boards
    455 4 board 1x5
    455 3 board 1x3
    455 3 board 1x6

    Close Grip Bench
    225 1x6
    225 1x10

    Narrow grip ext
    140 3x10

    Plate lifts for shoulders
    45 3x10

    Standing Hammer Curls
    40 DB 3x10

    Reverse Hyper
    180 3x15 long strap

    ***Mental Notes***
    I have my next meet scheduled now. I am going to do the SPF meet in May 09. I am going to take it easy and go heavy once and while maybe some mini cycle's but nothing hard core.
    Here is my plan:
    I am going to work on lock out on bench.
    I am going to work on DL since it is weak. I got the reverse hyper now which I am using 4 times a week 2 light days for rehab and 2 heavy days to get the back strong.
    Squat I am doing bands and chains to get the lockout since I fail at the top of the lift and not in the whole.
    Current Best Lifts
    635s (Gym Lift) 12*21*07
    445b (Gym Lift) 12*1*07
    520d (Gym Lift) 9*18*07
    1570@220

    Goal
    To hit elite by 7-23-09

  7. #7
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    10.21.2008
    DE Squats Purple bands double over bar
    (100 DB would not touch the ground so a tad more than 200 band tension.)
    bar 1x3
    135 8x2
    185 1x2
    225 1x1

    Sumo Deadlift
    135 1x1
    225 1x1
    275 8x2 55%

    Calves
    3x10 400 seated

    Reverse Hypers
    180 3x15

    ABS Section
    AB ball
    3x15

    Knee Lifts
    3x10

    Shrugs
    405 3x20

    ***Mental Notes***
    Today was great the purple bands were nice and it hits my weakness the top end of my squats. I enjoyed today’s workout.
    Current Best Lifts
    635s (Gym Lift) 12*21*07
    445b (Gym Lift) 12*1*07
    520d (Gym Lift) 9*18*07
    1570@220

    Goal
    To hit elite by 7-23-09

  8. #8
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    Aug 2008
    Posts
    18
    10.24.2008
    ME Squats
    bar 1x3
    135 1x2
    225 1x2
    315 1x2
    405 1x2
    455 1x2
    495 1x2
    545 1x2

    Narrow Stance
    405 1x1

    Deadlift
    135 1x3
    225 1x3
    315 1x3
    405 1x1
    455 1x1
    500 1x0

    Calves
    3x50 body weight

    Reverse Hypers
    90 1x10
    180 1x10
    270 1x10
    360 1x10

    ABS Section
    Ab wheel
    3x15

    Green Bands
    3x10

    ***Mental Notes***
    Today was first day in squat suit. Today was different then raw workouts. I am going to have to work my stance back out because I think I gained some muscle and the suit is super tight and very hard to get to the hole. I had to move my stance in a bit in order to hit depth.
    Current Best Lifts
    635s (Gym Lift) 12*21*07
    445b (Gym Lift) 12*1*07
    520d (Gym Lift) 9*18*07
    1570@220

    Goal
    To hit elite by 7-23-09

  9. #9
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    10.23.2008
    DE Decline Bench
    bar 1x40
    135 3x3
    225 3x3 close grip
    225 3x3 pinky on ring
    225 3x3 index on ring

    Tate Press
    60 DB 3x10

    DB Tricep Rollover
    50 3x10

    One arm lat pulls
    120 3x10

    Hammer Strenght Pull downs
    2 Plates 3x10

    Shoulders Plate raises
    45 Plate 3x10

    Ex Bar Curls
    85 3x10

    ***Mental Notes***
    My arms are sore and needs some rest soon. I might take a week off or hit the weight light.
    Current Best Lifts
    635s (Gym Lift) 12*21*07
    445b (Gym Lift) 12*1*07
    520d (Gym Lift) 9*18*07
    1570@220

    Goal
    To hit elite by 7-23-09

  10. #10
    Senior Member
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    Oct 2008
    Posts
    114
    awesome log man, this guy is a beast and a fun guy to workout with

  11. #11
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    10.27.2008
    ME Bench Press
    RAW Incline
    Bar 1x40
    135 1x3 index on smooth
    135 1x3 pink on ring
    135 1x3 index on ring
    225 1x3 index on smooth
    225 1x3 pink on ring
    225 1x3 index on ring

    I borrowed a Titan Single Ply for Flat Bench. I was going to do incline but I was way to tempted to try it out.

    315 1x1
    385 1x1
    405 1x1
    belt added here
    425 1x1 3 board
    425 1x1 2 board
    425 1x1 1 board
    425 2x0 dead tired I am getting tons of pop of the titan single ply.

    Triceps Push downs
    70 3x10

    Triceps Kick backs
    45 3x10

    Plate lifts for shoulders
    45 3x10

    Plate Rotation
    25 3x10 clock wise
    25 3x10 counter clock wise

    Hammer Strength lat pull downs
    2 plates 2x10 narrow grip
    2 plates 2x10 wide grip


    Standing Hammer Curls
    40 DB 3x10

    *** Mental Note***
    Today was great I was going to do incline with 225 for 3 sets of 9 different grips but I got to try a super katana today which was a tad too big for me. I got the shirt on by myself and the sleeves just slid on like butter. I really like the shirt a size 48 would be super and tons of support. I think I am going to give up on the Inzer DD shirt and go to poly shirt tons of pop which carry you through the lift.
    Current Best Lifts
    635s (Gym Lift) 12*21*07
    445b (Gym Lift) 12*1*07
    520d (Gym Lift) 9*18*07
    1570@220

    Goal
    To hit elite by 7-23-09

  12. #12
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    10.28.2008
    DE Squats Green bands squats from top of power rack no band tension at top of squat
    bar 1x3
    135 1x3
    225 1x3
    315 1x2
    405 6x2

    Dead lift off box with green bands
    bar 1x3
    135 1x3
    225 8x2


    Calves
    3x30 315

    Reverse Hypers
    90 1x15
    180 1x10
    270 3x10

    ABS Section
    AB Wheel
    3x10

    Standing Green band
    3x10

    Green Band side bends
    3x10


    ***Mental Notes***
    I enjoyed the work out the bands add another aspect to working out. I really need to work on the top end of DL and Squats so I am going to work the bands and chains.
    Current Best Lifts
    635s (Gym Lift) 12*21*07
    445b (Gym Lift) 12*1*07
    520d (Gym Lift) 9*18*07
    1570@220

    Goal
    To hit elite by 7-23-09

  13. #13
    Senior Member FFHill's Avatar
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    Jun 2008
    Location
    Ohio
    Posts
    507
    Nice work in here man! Are you still a 220?

  14. #14
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    10.31.2008
    Sumo Dead lift
    bar 1x3
    135 1x3
    225 1x3
    315 1x3
    405 1x1

    Conv DL
    315 1x1
    405 1x1
    475 2x1

    Squats
    bar 1x3
    135 1x3
    225 1x3
    315 1x2
    405 6x2

    Off 11 inch box straight leg DL
    135 3x10

    Calves
    3x30 body weight

    Reverse Hypers
    270 1x10
    360 3x10

    ABS Section
    AB Wheel
    3x10


    ***Mental Notes***
    Today was ok day no workout partners so lift and tons of back work.
    Current Best Lifts
    635s (Gym Lift) 12*21*07
    445b (Gym Lift) 12*1*07
    520d (Gym Lift) 9*18*07
    1570@220

    Goal
    To hit elite by 7-23-09

  15. #15
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    Yes I am 220. I compete in NASA and SPF since they are the closest meets around Memphis TN.
    Current Best Lifts
    635s (Gym Lift) 12*21*07
    445b (Gym Lift) 12*1*07
    520d (Gym Lift) 9*18*07
    1570@220

    Goal
    To hit elite by 7-23-09

  16. #16
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    11.03.2008
    ME Bench Press Double Purple over 200 pound tension at top
    Bar weight
    Bar 1x40
    135 1x3
    185 1x3
    225 1x3
    275 3x1

    Close grip green bands from top of rack
    315 1x6
    315 1x8
    315 1x5

    Triceps Push downs
    70 3x10

    Plate lifts for shoulders
    45 3x10

    Seated chest supported rows
    195 2x10 narrow grip
    195 2x10 wide grip

    Stead curls
    40 DB 2x10

    Standing curls
    5 DB 1x10
    10 DB 1x10
    15 DB 1x10
    20 DB 1x10
    25 DB 1x10
    5 DB 1x5
    10 DB 1x5
    15 DB 1x5
    20 DB 1x5
    25 DB 1x5

    *** Mental Note***

    I am working with the bands and working on the top end of the bench press for my shirt. I believe I am going to convert over to titian super neck katana shirt I really like the shirt and think I could hit some good numbers with a tighter shirt.
    Current Best Lifts
    635s (Gym Lift) 12*21*07
    445b (Gym Lift) 12*1*07
    520d (Gym Lift) 9*18*07
    1570@220

    Goal
    To hit elite by 7-23-09

  17. #17
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    Missed Tue in the gym due to work.
    Current Best Lifts
    635s (Gym Lift) 12*21*07
    445b (Gym Lift) 12*1*07
    520d (Gym Lift) 9*18*07
    1570@220

    Goal
    To hit elite by 7-23-09

  18. #18
    Wannabebig Member
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    Aug 2008
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    11.6.2008
    DE Day
    Incline Bench Press
    185 3x3 Close grip
    185 3x3 Pink on ring
    185 3x3 index on ring

    Narrow grip ext
    185 3x10

    Triceps Push downs
    70 3x10

    Plate lifts for shoulders
    45 3x10

    25 Pound Plate
    Clock wise 3x10
    Counterclockwise 3x10

    Rotator Cuff
    25 DB 3x10 each side

    Seated chest supported rows
    195 2x10 narrow grip
    195 2x10 wide grip

    Standing curls
    5 DB 1x5
    10 DB 1x5
    15 DB 1x5
    20 DB 1x5
    25 DB 1x5
    30 DB 1x5
    35 db 1x5
    40 db 1x5
    40 db 1x5
    35 db 1x5
    30 db 1x5
    25 db 1x5
    20 db 1x5
    15 db 1x5
    10 db 1x5
    5 db 1x5

    *** Mental Note***

    Nice workout
    Current Best Lifts
    635s (Gym Lift) 12*21*07
    445b (Gym Lift) 12*1*07
    520d (Gym Lift) 9*18*07
    1570@220

    Goal
    To hit elite by 7-23-09

  19. #19
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    11.7.2008
    ME Squats Purple bands double over bar and bottom of monolift (225) band tension
    Raw
    bar 1x3
    155 1x3 (380 top end weight)
    245 1x1 (470 top end weight)

    Suit bottoms
    335 1x2 (560 top end weight)
    425 3x2 (650 top end weight)

    Dead lift
    bar 1x3
    135 1x3
    225 1x3
    315 1x3
    405 1x1
    485 1x1


    Straight leg DL
    225 3x5

    Calves
    3x30 body weight

    Reverse Hypers
    360 1x10
    450 3x10

    ABS Section
    Crunches
    2x50


    ***Mental Notes***
    Today was great working the top end of the squats with the bands.
    Current Best Lifts
    635s (Gym Lift) 12*21*07
    445b (Gym Lift) 12*1*07
    520d (Gym Lift) 9*18*07
    1570@220

    Goal
    To hit elite by 7-23-09

  20. #20
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    11.10.2008
    Bar 1x40
    ME Bench Press Double Green at 300 pound tension at top
    bar 1x3 (300 top end weight)
    135 1x3 (435 top end weight)
    185 2x3 (485 top end weight)
    205 1x3(505 top end weight)
    225 3x1 (525 top end weight)

    Shull Crushers
    135 3x10

    Triceps Push downs
    130 3x20

    Bent over shoulder raised for back of shoulders
    20 DB 3x10

    Standing curls
    5 DB 1x5
    10 DB 1x5
    15 DB 1x5
    20 DB 1x5
    25 DB 1x5
    30 DB 1x5
    35 DB 1x5
    40 DB 1x5

    40 DB 1x5
    35 DB 1x5
    30 DB 1x5
    25 DB 1x5
    20 DB 1x5
    15 DB 1x5
    10 DB 1x5
    5 DB 1x5

    *** Mental Note***

    Today was a great workout. This is my last week of workouts for a two week period because I am going to have some surgery on my sinuses. I have to take one week and then the next week is thanksgiving week so I am going to be super busy. This last ME bench for two weeks really ended great.
    Current Best Lifts
    635s (Gym Lift) 12*21*07
    445b (Gym Lift) 12*1*07
    520d (Gym Lift) 9*18*07
    1570@220

    Goal
    To hit elite by 7-23-09

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