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Thread: Ed's aka bosshogg300 new start

  1. #1
    Senior Member Bosshogg300's Avatar
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    Ed's aka bosshogg300 new start

    I have been recovering from costochondritis and a pelvic girdle for about 2 months and my training was pretty much on hold with the exception of basic light lifting 2x a week but now I am starting to feel like my old self and am wiser and more motivated than ever to get stronger and bigger than I have ever been
    Last edited by Bosshogg300; 07-12-2011 at 08:18 PM.
    " though the pain may come over you, never let it overcome you "
    FUSCULAR*(fus*ku-lar)adj.: A large person who is a combination of fat and extreme muscular mass.
    Height-5'9
    Weight- 205
    Age-21
    (Raw lifts) - BP-325 SQ-600+ DL-520
    My journal http://www.wannabebig.com/forums/sho...art&highlight=

  2. #2
    Senior Member Bosshogg300's Avatar
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    Yesterday was my first day of my new westside routine and was dynamic bench day and I felt pretty good over all the best workout I've had in a long time weights felt light and could of went alot heavier in alot of the exercises but said to myself its the first day back just hit it hard and prepare for next time, But this was my routine

    Speed bench
    165x3 cg
    165x3 cg
    165x3 cg
    165x3 med
    165x3 med
    165x3 med
    165x3 rings
    165x3 rings
    165x3 rings

    Rack lockouts (low) hole 3

    225x5
    245x5
    255x5
    275x5

    Dips
    3x10 (bodyweight)

    Crossbody db extensions
    25lbs x 10
    25lbs x 10
    25lbs x 10

    Rear laterals
    25lbs x 10
    25lbs x 10
    25lbs x 10

    Lay pulls

    180 x10
    180 x10
    180 x10

    Prehab work (pushdowns)
    50x20
    50x20
    50x20
    " though the pain may come over you, never let it overcome you "
    FUSCULAR*(fus*ku-lar)adj.: A large person who is a combination of fat and extreme muscular mass.
    Height-5'9
    Weight- 205
    Age-21
    (Raw lifts) - BP-325 SQ-600+ DL-520
    My journal http://www.wannabebig.com/forums/sho...art&highlight=

  3. #3
    Senior Member Bosshogg300's Avatar
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    Well tonight was my first squat day in 2 months and it went pretty good considering I haven't squatted or have done any leg work in forever but Im sure ill be feeling it tomorrow, but here's how it went

    Max squat 14 inch box

    225x3
    275x3
    315x3
    365x1
    385x1
    405x1

    SLDL
    135x5
    150x5
    185x5
    205x5
    went light on these because of my side being cautious

    Pullthroughs
    50x10
    50x10
    50x10

    Shrugs

    225x10
    225x10
    225x10
    225x10
    " though the pain may come over you, never let it overcome you "
    FUSCULAR*(fus*ku-lar)adj.: A large person who is a combination of fat and extreme muscular mass.
    Height-5'9
    Weight- 205
    Age-21
    (Raw lifts) - BP-325 SQ-600+ DL-520
    My journal http://www.wannabebig.com/forums/sho...art&highlight=

  4. #4
    Senior Member Bosshogg300's Avatar
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    Well tomorrow is my day off ill do some gpp work and clean and rearrange my weight room so I can put my new ghr and reverse hyper I just built in it, can't wait to use them
    " though the pain may come over you, never let it overcome you "
    FUSCULAR*(fus*ku-lar)adj.: A large person who is a combination of fat and extreme muscular mass.
    Height-5'9
    Weight- 205
    Age-21
    (Raw lifts) - BP-325 SQ-600+ DL-520
    My journal http://www.wannabebig.com/forums/sho...art&highlight=

  5. #5
    Senior Member Bosshogg300's Avatar
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    Today was my ME bench day and it went well for not benching heavy in 2months and having lost alot of my muscular endurance and strength, but I was very happy overall with my workout tonight

    1 board press
    185x3
    225x3
    245x3
    260x3
    275x2
    280x1
    285x1
    290x1

    Incline bench
    185x5
    205x5
    215x5
    235x5

    Incline Skullcrushers
    3x10

    Military press
    135x5
    135x5
    135x5

    Seated db powercleans
    20lbsx10
    20lbsx10
    20lbsx10

    Pushdowns (prehab)
    50x20
    60x20
    60x20
    " though the pain may come over you, never let it overcome you "
    FUSCULAR*(fus*ku-lar)adj.: A large person who is a combination of fat and extreme muscular mass.
    Height-5'9
    Weight- 205
    Age-21
    (Raw lifts) - BP-325 SQ-600+ DL-520
    My journal http://www.wannabebig.com/forums/sho...art&highlight=

  6. #6
    Senior Member Bosshogg300's Avatar
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    Well I had dynamic sqaut today and I went good felt very explosive and technique was good

    Speed sqaut
    9x3 60% of 1rm 245lbs

    Ham curls
    60lbs x10
    60lbs x10
    60lbs x10

    Leg extensions
    100lbs x10
    100lbs x10
    100lbs x10

    Box jumps "30"
    "30"x8
    "30"x8
    "30"x8
    " though the pain may come over you, never let it overcome you "
    FUSCULAR*(fus*ku-lar)adj.: A large person who is a combination of fat and extreme muscular mass.
    Height-5'9
    Weight- 205
    Age-21
    (Raw lifts) - BP-325 SQ-600+ DL-520
    My journal http://www.wannabebig.com/forums/sho...art&highlight=

  7. #7
    Senior Member Bosshogg300's Avatar
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    Well today is going to be my dynamic bench day and am glad I just got my new elbow sleeves I ordered from elite fts because I don't know if my elbow could of made it through a another speed day without it lol
    " though the pain may come over you, never let it overcome you "
    FUSCULAR*(fus*ku-lar)adj.: A large person who is a combination of fat and extreme muscular mass.
    Height-5'9
    Weight- 205
    Age-21
    (Raw lifts) - BP-325 SQ-600+ DL-520
    My journal http://www.wannabebig.com/forums/sho...art&highlight=

  8. #8
    Senior Member Bosshogg300's Avatar
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    Dynamic upper day went well felt strong and explosive
    Speed bench
    9x3 @ 50% of 1rm

    Low pin lockouts
    225x5
    255x5
    275x5
    300x5

    Dips
    Bw x 10
    Bw x 10
    Bw x 10

    Cross body extensions
    25lbs x 10
    25lbs x 10
    25lbs x 10

    Rear laterals
    25lbs x 10
    25lbs x 10
    25lbs x 10

    Lat pulls
    140x10
    160x10
    180x10

    Pushdowns (prehab)
    50lbs x 20
    50lbs x 20
    50lbs x 20
    Last edited by Bosshogg300; 07-12-2011 at 08:11 PM.
    " though the pain may come over you, never let it overcome you "
    FUSCULAR*(fus*ku-lar)adj.: A large person who is a combination of fat and extreme muscular mass.
    Height-5'9
    Weight- 205
    Age-21
    (Raw lifts) - BP-325 SQ-600+ DL-520
    My journal http://www.wannabebig.com/forums/sho...art&highlight=

  9. #9
    Senior Member Bosshogg300's Avatar
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    Today is my day off and im going to do some gpp work and finish setting up my weight room with my new equipment
    " though the pain may come over you, never let it overcome you "
    FUSCULAR*(fus*ku-lar)adj.: A large person who is a combination of fat and extreme muscular mass.
    Height-5'9
    Weight- 205
    Age-21
    (Raw lifts) - BP-325 SQ-600+ DL-520
    My journal http://www.wannabebig.com/forums/sho...art&highlight=

  10. #10
    Senior Member Bosshogg300's Avatar
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    I had max lower today and went well kept it short because my sides hurt a little bit but still a good workout

    Sqaut "14" box below parallel
    225x3
    295x3
    315x3
    315x3
    315x3
    320x3
    Kept sqauts light and worked on technique

    SLDL
    185X5
    225X5
    225X5

    GHR
    BW x 10
    BW x 10
    BW x 10
    " though the pain may come over you, never let it overcome you "
    FUSCULAR*(fus*ku-lar)adj.: A large person who is a combination of fat and extreme muscular mass.
    Height-5'9
    Weight- 205
    Age-21
    (Raw lifts) - BP-325 SQ-600+ DL-520
    My journal http://www.wannabebig.com/forums/sho...art&highlight=

  11. #11
    Senior Member Bosshogg300's Avatar
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    i have been busy with work and wasnt able to post friday after my max upper day, but it went okay felt a little tired but it happens, cut it a little short on max upper

    Close grip bench
    185x3
    225x3
    235x3
    245x2
    250x1
    260x1

    incline bench
    225x5
    225x5
    225x5
    225x5

    skullcrushers inclined w/ez bar
    3x10

    military press
    135x6
    135x6
    135x6

    db power cleans
    25x10
    25x10
    25x10
    " though the pain may come over you, never let it overcome you "
    FUSCULAR*(fus*ku-lar)adj.: A large person who is a combination of fat and extreme muscular mass.
    Height-5'9
    Weight- 205
    Age-21
    (Raw lifts) - BP-325 SQ-600+ DL-520
    My journal http://www.wannabebig.com/forums/sho...art&highlight=

  12. #12
    Senior Member Bosshogg300's Avatar
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    DE upper was Monday been busy and not able to post and took my ME lower day off because of my injuries being irritated,

    Speed bench
    9x3 @ 55%of 1rm

    DB press
    105x5
    105x5
    105x5

    rolling db extensions
    35x10
    35x10
    35x10

    dips
    bw x10
    bw x10
    bw x10

    behind neck pulldowns
    120x10
    120x10
    120x10

    latpulls
    180x10
    180x10
    180x10
    " though the pain may come over you, never let it overcome you "
    FUSCULAR*(fus*ku-lar)adj.: A large person who is a combination of fat and extreme muscular mass.
    Height-5'9
    Weight- 205
    Age-21
    (Raw lifts) - BP-325 SQ-600+ DL-520
    My journal http://www.wannabebig.com/forums/sho...art&highlight=

  13. #13
    Senior Member Bosshogg300's Avatar
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    well i am starting back up its been a while since i posted on here and i have had some time to heal up more and more just was plagued with injuries and such and going through the end of college and starting my new job so i have just been doing basic lifting and now that im all settled in and have the drive to blow past my previous prs again and get back to the only type of lifting there is powerlifting
    " though the pain may come over you, never let it overcome you "
    FUSCULAR*(fus*ku-lar)adj.: A large person who is a combination of fat and extreme muscular mass.
    Height-5'9
    Weight- 205
    Age-21
    (Raw lifts) - BP-325 SQ-600+ DL-520
    My journal http://www.wannabebig.com/forums/sho...art&highlight=

  14. #14
    Senior Member Bosshogg300's Avatar
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    tonight was max upper

    2board press
    135 warm up
    225x3
    245x3
    275x1
    275x1
    285x1
    295xmiss

    skullcrushers w/ez bar
    5sets x 10reps

    dips
    3sets x 10reps

    military press
    135x6
    135x6
    145x6

    cable rows
    180x10
    180x10
    180x10

    pushdowns
    3sets x 10reps

    overall went ok its hard getting back into it, but i am focused on getting my strength and muscular endurance back up for bench
    Last edited by Bosshogg300; 12-26-2011 at 08:44 PM.
    " though the pain may come over you, never let it overcome you "
    FUSCULAR*(fus*ku-lar)adj.: A large person who is a combination of fat and extreme muscular mass.
    Height-5'9
    Weight- 205
    Age-21
    (Raw lifts) - BP-325 SQ-600+ DL-520
    My journal http://www.wannabebig.com/forums/sho...art&highlight=

  15. #15
    Senior Member Bosshogg300's Avatar
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    Tuesday was dynamic lower

    Speed squat
    10 sets x 2 reps @ 185 off 12" box
    Leg ext 3 sets x 10
    Ham curl 3 sets x 10
    Shrugs 3sets x 10 reps @ 225
    Alt curls 3 sets x 15
    " though the pain may come over you, never let it overcome you "
    FUSCULAR*(fus*ku-lar)adj.: A large person who is a combination of fat and extreme muscular mass.
    Height-5'9
    Weight- 205
    Age-21
    (Raw lifts) - BP-325 SQ-600+ DL-520
    My journal http://www.wannabebig.com/forums/sho...art&highlight=

  16. #16
    Senior Member Bosshogg300's Avatar
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    Thrusday dynamic upper
    Speed bench 9 sets x 3 reps @ 55 %

    Lockouts
    225 x 5
    275 x 5
    285 x 5
    300 x 5 pr from last week, but not even close to all time pr

    Rolling db ext on floor
    30x 10
    35x 10
    40x 10
    45x 6

    Pushdowns
    3sets x 10

    Pulldowns Went really light
    140 x 10
    140 x 10
    140 x 10

    Rear delt flys
    25 x 10
    25 x 10
    25 x 10

    Db flys
    25 x 10
    25 x 10
    25 x 10
    " though the pain may come over you, never let it overcome you "
    FUSCULAR*(fus*ku-lar)adj.: A large person who is a combination of fat and extreme muscular mass.
    Height-5'9
    Weight- 205
    Age-21
    (Raw lifts) - BP-325 SQ-600+ DL-520
    My journal http://www.wannabebig.com/forums/sho...art&highlight=

  17. #17
    Senior Member Bosshogg300's Avatar
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    Missed my max lower day had to work late but will kill it next week
    " though the pain may come over you, never let it overcome you "
    FUSCULAR*(fus*ku-lar)adj.: A large person who is a combination of fat and extreme muscular mass.
    Height-5'9
    Weight- 205
    Age-21
    (Raw lifts) - BP-325 SQ-600+ DL-520
    My journal http://www.wannabebig.com/forums/sho...art&highlight=

  18. #18
    Senior Member Bosshogg300's Avatar
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    ok so its monday and max upper day and i was all amped up to hit it, it went well and hit a higher weight than last week so im glad just winning the small battles week to week taking it one day at a time and telling myself that my size and strength will again return with hard work and that powerlifting is a marathon not a sprint, but heres my workout specs

    2 board
    225x3
    245x3
    275x1
    285x1
    290x1

    skulls w/ez bar
    4sets x 10

    pushdowns
    3sets x 10

    military press
    3sets x 5 @ 135 went light

    Cable rows
    140x10
    160x10
    190x10
    " though the pain may come over you, never let it overcome you "
    FUSCULAR*(fus*ku-lar)adj.: A large person who is a combination of fat and extreme muscular mass.
    Height-5'9
    Weight- 205
    Age-21
    (Raw lifts) - BP-325 SQ-600+ DL-520
    My journal http://www.wannabebig.com/forums/sho...art&highlight=

  19. #19
    Senior Member Bosshogg300's Avatar
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    Dynamic upper
    Speed bench 9 sets x 3

    Lockouts
    275x5
    295x5
    310x5
    315x5

    Rolling db ext
    30 x 10
    35 x 10
    35 x 10
    35 x 10

    Dips
    3 sets x 12

    Rear delt flys
    3sets x 10

    Pull ups
    3sets x 8

    Good day overall felt strong
    " though the pain may come over you, never let it overcome you "
    FUSCULAR*(fus*ku-lar)adj.: A large person who is a combination of fat and extreme muscular mass.
    Height-5'9
    Weight- 205
    Age-21
    (Raw lifts) - BP-325 SQ-600+ DL-520
    My journal http://www.wannabebig.com/forums/sho...art&highlight=

  20. #20
    Senior Member Bosshogg300's Avatar
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    Max upper went well getting stronger week by week, thats all that matters to me

    Max reg bench
    225x3
    235x3
    245x3
    255x1
    265x1
    270x1
    225x5
    225x5

    Ez bar skull crushers
    4 sets x 10

    Pushdowns
    3 sets x 10

    Military press
    135 x 6
    145 x 6
    155 x 4
    135 x 6

    Lat pulls
    190 x 10
    190 x 8
    210 x 5
    190 x 8

    Db flys
    25x10
    30x10
    30x10
    Last edited by Bosshogg300; 01-09-2012 at 08:29 PM.
    " though the pain may come over you, never let it overcome you "
    FUSCULAR*(fus*ku-lar)adj.: A large person who is a combination of fat and extreme muscular mass.
    Height-5'9
    Weight- 205
    Age-21
    (Raw lifts) - BP-325 SQ-600+ DL-520
    My journal http://www.wannabebig.com/forums/sho...art&highlight=

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