Hey all I'm Robert Jefferson everybody calls me jeffy. I'm 18 and compete in singly ply gear for the most part. I train based on westside. I recently did a meet and did fairly good. I competed in the 242's. I wanna get back down to the 220's
Pretty simple just hoping everybody can help me out on some tips for my diet and everything else I'm always willing to learn and try something. My days will be
Friday-Sunday = random days for me.
Last edited by robertjr93; 07-08-2012 at 07:19 PM.
7/9/11 DE/Lower Straight weight to low box about 1 in below parallel
Stretch and rolled
Rolled on a ball
4x6 Leg Press 4 plates each side
4x8 Abduction &Adduction
3x8 Reverse Curls
7/10/12 DE/Upper Straight Weight
Today was an okay day Just very long
4x8 Pec Deck
4x8 Lat Pulldown
4x8 Face Pulls
4x8 Tate Press
Wasnt the best day but I got it in
7/11/12 Max Effort Lower
Bar weight squats
315x3 Belt added
440x1 felt good!
3x8 upper back
3x8 90% back raise
I used this day as a test pretty much see where my squat is.
Saturday 7/14/12 Random bench day
405x1 3board katana
I stopped there didnt feel comfortable or safe in that shirt with only 1 extra guy.