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Thread: FAngel Journal + Westside

  1. #376
    Baby Seal Clubber ElPietro's Avatar
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    Man I wish my gym had a machine for calf raises. The harness is pretty much the same as that illustration only it's plate loaded. Nothing works my back harder than loading and unloading that b!tch.
    Deadlifts are like women, they'll hurt you everytime, but they'll also make you a man. - Me

    Friends don't let friends do dumbell kickbacks. - Me

    ElP is the smartest man in the world. - Gyno Rhino

    A low voter turnout is an indication of fewer people going to the polls. -- Dan Quayle

    If do right, no can defense. -- Mr. Miyagi

    Deep Thoughts by Jack Handey:

    I can picture in my mind a world without war, a world without hate. And I can picture us attacking that world, because they'd never expect it.

    Is there anything more beautiful than a beautiful, beautiful flamingo, flying across in front of a beautiful sunset? And he's carrying a beautiful rose in his beak, and also he's carrying a very beautiful painting with his feet. And also, you're drunk.

    Current FFFA Enforcer

  2. #377
    Bespoke Super Mod
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    Yeah, must be a pain LP. When you have a quite a few plates on the seated lever calve raise it can be a pain unloading them and taking them back over to the other side of the gym where there supposed to be.

    Anyway...
    09/04
    Chest/Tri's
    Flat Db press 35kg (77lbs) - 6
    35kg (77lbs) - 2...Don't ask. Actually now that I have my olympic collars, i can use the olympic db's.

    Dips bw+36.25kg(79.75lbs)- 6
    bw+36.25kg(79.75lbs) - 5

    Pec Deck Flyes - 50kg(110lbs) - 11. Oh yay what a pump . The last time I attempted these Noah was leading the animals onto the ark... And because of this I went pretty light, I will probably up it into the 130-140lb range next week. Also I don't intend to go any lower than 6 reps with these


    Overhead seated skullz 40kg (88lbs) - 6
    40kg (88lbs) - 4

    V-bar pressdowns 81.25kg (178.75lbs) - 10
    "A + B + C = Success if, A = Hard Work, B = Hard Play, C = Keeping your mouth shut" -Albert
    Einstein


    I've always gone to the gym with the conviction that I'll be the hardest working mother****er in the joint. Make that your credo, and hope we don't lift at the same place.
    -- Adam Fahy


    "Fran is a double-hard bastard"- Clint Brewer 31/12/02

  3. #378
    King Nothing ericg's Avatar
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    nice session man!!
    Current Stats --------------- Training Goals: Improve athletic conditioning.
    Squat - 305lbs - 1/23/06 ----- 335
    Deadlift - 415lbs - 2/4/06 ---- 435
    Bench - 90s*7 ----------------- 100s*5
    Weight - 208 ------------------ 190
    Height - 5'10"

    My Journal|My Routine|My FitDay
    WBBB|"Many of life's failures are people who did not realize how close they were to success when they gave up" - Thomas Edison

  4. #379
    Bespoke Super Mod
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    12/04/02

    Delts/Back/Bi's

    Military Press 57.5kg(126.5lbs) - 5
    57.5kg(126.5lbs) - 2. Not to happy with the second set of these

    Db side laterals 17.5kg(38.5lbs)ES - 9
    17.5kg(38.5lbs)ES- 6

    Chins bw+18.75kg(41.25lbs) - 6
    I decided to bring the chins down to one solitary set and use a close grip pulldown straigh after this

    Close grip pulldown (triangle attachment) 85kg (187lbs) - 4

    Seated Row 82.5kg (181.5lbs) - 6
    82.5kg (181.5lbs) - 5

    BB Shrugs 147.5kg (324.5lbs) - 8
    147.5kg (324.5lbs) - 6

    Db curl 20kg(44lbs)ES - 8.
    These are done with an extremely slow negative, I then proceeded onto cable curls another movement that I had not tried in a while, think I went a tad too light

    Cable curls 40kg(88lbs) - 16

    Plus abs and obliques

    Went to see Royal Tenebaums thursday night, ok nothing special though. And I finally got round to ordering N.H.E.

    My diet numbers will stay the same for this week as things are progressing nicely

    Legs monday
    Last edited by FAngel; 04-13-2002 at 10:13 AM.
    "A + B + C = Success if, A = Hard Work, B = Hard Play, C = Keeping your mouth shut" -Albert
    Einstein


    I've always gone to the gym with the conviction that I'll be the hardest working mother****er in the joint. Make that your credo, and hope we don't lift at the same place.
    -- Adam Fahy


    "Fran is a double-hard bastard"- Clint Brewer 31/12/02

  5. #380
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    Oh what a boring weekend... apart from footy on the telly

    15/04
    Legs

    I decided to go back to ATF squats today with a very close stance, as previous months I have been doing a wider stance high bar squats
    Anyhoo...
    ATF High Bar Squats (Close stance) 100kg (220lbs)11
    100kg (220lbs)11


    Leg Extensions 67.5kg (148.5lbs) 7
    67.5kg (148.5lbs) 7
    These use bike chains and not cables by the way

    Sldl 142.5kg (313.5lbs) - 5. No progress here

    Speed box squats 65kg (143lbs) 4x2 - Continued the waving of the sets but this felt like I had nothing at all on my rear delts.


    Lever seated calf raise 80kg (176lbs) - 8
    80kg (176lbs) - 6
    This is what this particular device looks like http://www.exrx.net/WeightExercises/...CalfRaise.html

    Sled Standing calf raise 135kg(297lbs) - 11
    http://www.exrx.net/WeightExercises/...CalfRaise.html

    Plus abs and obliques

    Sleep was excellent over the weekend, diet was good also

    Chest + Tri's Tuesday
    Last edited by FAngel; 04-15-2002 at 12:56 PM.
    "A + B + C = Success if, A = Hard Work, B = Hard Play, C = Keeping your mouth shut" -Albert
    Einstein


    I've always gone to the gym with the conviction that I'll be the hardest working mother****er in the joint. Make that your credo, and hope we don't lift at the same place.
    -- Adam Fahy


    "Fran is a double-hard bastard"- Clint Brewer 31/12/02

  6. #381
    Baby Seal Clubber ElPietro's Avatar
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    Franco that lever seated is pretty much the same concept as mine...the mechanics look a bit different but prolly close enough, only the arm you put the weight on is like 2 to 2.5 times as long on the one at my gym compared to that animation. From where I sit to where the weight is there's about 5 feet. It's a really old piece of equipment.
    Deadlifts are like women, they'll hurt you everytime, but they'll also make you a man. - Me

    Friends don't let friends do dumbell kickbacks. - Me

    ElP is the smartest man in the world. - Gyno Rhino

    A low voter turnout is an indication of fewer people going to the polls. -- Dan Quayle

    If do right, no can defense. -- Mr. Miyagi

    Deep Thoughts by Jack Handey:

    I can picture in my mind a world without war, a world without hate. And I can picture us attacking that world, because they'd never expect it.

    Is there anything more beautiful than a beautiful, beautiful flamingo, flying across in front of a beautiful sunset? And he's carrying a beautiful rose in his beak, and also he's carrying a very beautiful painting with his feet. And also, you're drunk.

    Current FFFA Enforcer

  7. #382
    Bespoke Super Mod
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    It probably used to be housed in an old skool hardcore 70's gym or something. They were ace.

    16/04
    Chest and Tri's
    Flat Db Press 35kg(77lbs) - 6
    30kg (66lbs) - 10

    Dips bw+37.5kg (82.5lbs) - 5
    bw+37.5kg (82.5lbs) - 5

    Pec Deck Flyes 65kg (143lbs) - 6
    65kg (143lbs) - 4

    Overhead seated skullz 40kg (88lbs) - 6

    V-bar pressdowns 82.5kg (181.5lbs) - 7

    So so workout today. I think that I will go back to bb bench from next week and from the start of may start a new 3 day split with more rest in between days, as at present I feel absolutely exhausted by wednesday.
    "A + B + C = Success if, A = Hard Work, B = Hard Play, C = Keeping your mouth shut" -Albert
    Einstein


    I've always gone to the gym with the conviction that I'll be the hardest working mother****er in the joint. Make that your credo, and hope we don't lift at the same place.
    -- Adam Fahy


    "Fran is a double-hard bastard"- Clint Brewer 31/12/02

  8. #383
    Geordie The_Chicken_Daddy's Avatar
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    Hey man, ace dip weight!
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

  9. #384
    Bespoke Super Mod
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    19/04

    Delts+Back and Bi's

    Standing Military press 57.5kg (126.5lbs) - 3
    57.5kg (126.5lbs) - 3
    Extremely poor first set as that is two reps lower than last week. I was hoping to progress to a plate per side next week, but I will keep this weight the same

    Db side laterals 17.5kg (38.5lbs) ES - 9
    17.5kg (38.5lbs) ES - 6

    Chins bw+20kg(44lbs) - 3 + 1.5 Negatives

    Close grip pulldown 85kg(187lbs) - 4

    Seated row 85kg (187lbs) - 5
    85kg (187lbs) - 5

    BB Shrugs 150kg(330lbs) - 6
    150kg(330lbs) - 6

    Db curl 22.5kg(49.5lbs) ES - 3
    The negative part of this was not as slow as I would've liked unfortuantely

    Cable curl 65kg(143lbs) - 6

    Plus abs and obliques

    Ok workout today, though I was rather dissapointed with the militaries.

    My diet this week has been spot and nothing will be changing there, but my sleep has been terrible and its affecting me during the day.

    Legs Monday
    Last edited by FAngel; 04-20-2002 at 01:08 AM.
    "A + B + C = Success if, A = Hard Work, B = Hard Play, C = Keeping your mouth shut" -Albert
    Einstein


    I've always gone to the gym with the conviction that I'll be the hardest working mother****er in the joint. Make that your credo, and hope we don't lift at the same place.
    -- Adam Fahy


    "Fran is a double-hard bastard"- Clint Brewer 31/12/02

  10. #385
    Geordie The_Chicken_Daddy's Avatar
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    On the chins, what rep range do you go for?

    are you just adding weight and then trying to add a rep (or more) each week?

    Good session btw. You'll be pushing a plate a side soon
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

  11. #386
    Bespoke Super Mod
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    For the chins I try to reach 6 reps with that particular weight attached to me and then add 1.25kg (2.75lbs) the following week (If the the 6 reps has been achieved)
    Last edited by FAngel; 04-20-2002 at 08:26 AM.
    "A + B + C = Success if, A = Hard Work, B = Hard Play, C = Keeping your mouth shut" -Albert
    Einstein


    I've always gone to the gym with the conviction that I'll be the hardest working mother****er in the joint. Make that your credo, and hope we don't lift at the same place.
    -- Adam Fahy


    "Fran is a double-hard bastard"- Clint Brewer 31/12/02

  12. #387
    Bespoke Super Mod
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    23/04
    Legs

    ATF High Bar Squats (Close stance) 102.5kg (225.5lbslbs) - 9
    102.5kg (225.5lbs) - 8
    All these were nice and deep reps


    Leg Extensions 70kg (154lbs) 4
    70kgg (154lbs) 3


    Sldl 142.5kg (313.5lbs) - 5. No progress here

    Speed box squats 72.5kg (159lbslbs) 4x2

    Lever seated calf raise 81.25kg (178.75lbs) - 7
    80kg (178.75lbs) - 6
    This is what this particular device looks like http://www.exrx.net/WeightExercises...dCalfRaise.html

    Sled Standing calf raise 140kg(308lbs) - 8
    http://www.exrx.net/WeightExercises...gCalfRaise.html

    Plus abs and obliques

    Chest+Tri's Tuesday
    "A + B + C = Success if, A = Hard Work, B = Hard Play, C = Keeping your mouth shut" -Albert
    Einstein


    I've always gone to the gym with the conviction that I'll be the hardest working mother****er in the joint. Make that your credo, and hope we don't lift at the same place.
    -- Adam Fahy


    "Fran is a double-hard bastard"- Clint Brewer 31/12/02

  13. #388
    Mike Henley MonStar's Avatar
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    Nice leg workout bro, keep it up. Nice journal too. Like the way you have a link to show what the exercise is.

    MS

  14. #389
    King Nothing ericg's Avatar
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    Nice one Fran!!

    Gotta love that sldl
    Current Stats --------------- Training Goals: Improve athletic conditioning.
    Squat - 305lbs - 1/23/06 ----- 335
    Deadlift - 415lbs - 2/4/06 ---- 435
    Bench - 90s*7 ----------------- 100s*5
    Weight - 208 ------------------ 190
    Height - 5'10"

    My Journal|My Routine|My FitDay
    WBBB|"Many of life's failures are people who did not realize how close they were to success when they gave up" - Thomas Edison

  15. #390
    Bespoke Super Mod
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    23/04

    Chest/Tri's

    Today I went back to flat bb bench.

    Flat bb bench 1x4
    1x8

    Dips bw+37.5kg (82.5lbs) - 4
    bw+37.5kg (82.5lbs) - 4
    Gone down a rep on each set since last week


    Pec Deck Flyes 66.25kg(145.75kg) - 4

    Overhead seated Skullz 40kg(88lbs) - 5
    40kg(88lbs) - 5

    V-bar pushdowns 82.5kg(181.5lbs) - 7

    Pretty pony session to say the least, for the time that I'm on the current routine I will lower some delt volume from the friday workout.
    Last edited by FAngel; 04-25-2002 at 11:36 AM.
    "A + B + C = Success if, A = Hard Work, B = Hard Play, C = Keeping your mouth shut" -Albert
    Einstein


    I've always gone to the gym with the conviction that I'll be the hardest working mother****er in the joint. Make that your credo, and hope we don't lift at the same place.
    -- Adam Fahy


    "Fran is a double-hard bastard"- Clint Brewer 31/12/02

  16. #391
    Geordie The_Chicken_Daddy's Avatar
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    Maybe the chinese will hep you get some more reps on friday

    ~******* mortal right now~

    And post your BB bench numbers!!
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

  17. #392
    Mike Henley MonStar's Avatar
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    Dips bw+37.5kg (82.5kg) - 4
    bw+37.5kg (82.5kg) - 4


    Awesome strength here man - keep it up!! Very very impressive dip strength. I am in total aw.

    MS

  18. #393
    Bespoke Super Mod
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    Originally posted by The_Chicken_Daddy
    Maybe the chinese will hep you get some more reps on friday

    ~******* mortal right now~

    And post your BB bench numbers!!
    Damn right the chinese will get me the extra reps, and the best thing was I did not even have to pay for the meal

    I've always been mortal, what you chatting about?

    Ermmm I will post my bench in due time

    Originally posted by Monstar
    Awesome strength here man - keep it up!! Very very impressive dip strength. I am in total aw.

    MS
    Cheers Michael
    "A + B + C = Success if, A = Hard Work, B = Hard Play, C = Keeping your mouth shut" -Albert
    Einstein


    I've always gone to the gym with the conviction that I'll be the hardest working mother****er in the joint. Make that your credo, and hope we don't lift at the same place.
    -- Adam Fahy


    "Fran is a double-hard bastard"- Clint Brewer 31/12/02

  19. #394
    Baby Seal Clubber ElPietro's Avatar
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    Originally posted by The_Chicken_Daddy
    And post your BB bench numbers!!
    ya!
    Deadlifts are like women, they'll hurt you everytime, but they'll also make you a man. - Me

    Friends don't let friends do dumbell kickbacks. - Me

    ElP is the smartest man in the world. - Gyno Rhino

    A low voter turnout is an indication of fewer people going to the polls. -- Dan Quayle

    If do right, no can defense. -- Mr. Miyagi

    Deep Thoughts by Jack Handey:

    I can picture in my mind a world without war, a world without hate. And I can picture us attacking that world, because they'd never expect it.

    Is there anything more beautiful than a beautiful, beautiful flamingo, flying across in front of a beautiful sunset? And he's carrying a beautiful rose in his beak, and also he's carrying a very beautiful painting with his feet. And also, you're drunk.

    Current FFFA Enforcer

  20. #395
    Bespoke Super Mod
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    Most people know how bad my bb bench is already.

    Did 2 sets of Standing reverse db calve raises on thursday night

    26/04
    Delts/Back/Bi's
    Standing Military press 57.5kg(126.5lbs) - 6 The chinese meal from the other night helped me to achieve the extra reps
    3 more reps than last week on the opening set and 1 more than my all time best on this movement. I brought this back down to one set as in the past 've had great success using only one set for an OH press.

    Db side laterals 17.5kg (38.5lbs) - 9
    Brought this down to 1 set also.

    Chins bw+20kg(44lbs) - 4

    Close grip pulldown 85kg (187lbs) - 5

    Seated Row 87.5kg (192.5lbs) - 4
    87.5kg (192.5lbs) - 3

    BB shrugs 150kg(330lbs) - 8
    150kg(330lbs) - 6

    Seated Db power cleans 12.5kg (27.5lbs) - 15 not to failure
    12.5kg(27.5lbs) - 10

    Db Curls 22.5kg(49.5lbs) - 4 ES

    Cable curls 65kg (143lbs) - 7

    Plus abs and obliques

    Not a bad session all in all

    Diet is staying the same once again this week
    Last edited by FAngel; 04-27-2002 at 01:23 AM.
    "A + B + C = Success if, A = Hard Work, B = Hard Play, C = Keeping your mouth shut" -Albert
    Einstein


    I've always gone to the gym with the conviction that I'll be the hardest working mother****er in the joint. Make that your credo, and hope we don't lift at the same place.
    -- Adam Fahy


    "Fran is a double-hard bastard"- Clint Brewer 31/12/02

  21. #396
    Bespoke Super Mod
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    Seated db power cleans - Performed explosively
    Seated Dumbbell Cleans: This exercise is designed to isolate the posterior deltoids and upper back. To begin grab a pair of dumbbells and sit on the edge of a bench. Start the movement by pulling your shoulder blades up and back while at the same time cleaning the dumbbells up to a 90% flexion of the elbows.
    Attached Images Attached Images
    "A + B + C = Success if, A = Hard Work, B = Hard Play, C = Keeping your mouth shut" -Albert
    Einstein


    I've always gone to the gym with the conviction that I'll be the hardest working mother****er in the joint. Make that your credo, and hope we don't lift at the same place.
    -- Adam Fahy


    "Fran is a double-hard bastard"- Clint Brewer 31/12/02

  22. #397
    Bespoke Super Mod
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    The second part of the movement

    Pic borrowed from elitefts.com
    Attached Images Attached Images
    "A + B + C = Success if, A = Hard Work, B = Hard Play, C = Keeping your mouth shut" -Albert
    Einstein


    I've always gone to the gym with the conviction that I'll be the hardest working mother****er in the joint. Make that your credo, and hope we don't lift at the same place.
    -- Adam Fahy


    "Fran is a double-hard bastard"- Clint Brewer 31/12/02

  23. #398
    Geordie The_Chicken_Daddy's Avatar
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    Originally posted by FAngel
    Standing Military press 57.5kg(126.5lbs) - 6 The chinese meal from the other night helped me to achieve the extra reps



    Good liftin' man. How long did all that take you?
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

  24. #399
    Bespoke Super Mod
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    Roughly an hour or so
    "A + B + C = Success if, A = Hard Work, B = Hard Play, C = Keeping your mouth shut" -Albert
    Einstein


    I've always gone to the gym with the conviction that I'll be the hardest working mother****er in the joint. Make that your credo, and hope we don't lift at the same place.
    -- Adam Fahy


    "Fran is a double-hard bastard"- Clint Brewer 31/12/02

  25. #400
    Bespoke Super Mod
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    29/04

    Had to hit the gym a tad earlier than usual, so I was squatting bright and early at 7a.m. this morning. On arriving at the gym the entire cardio area had been drenched with water, because of a water tank in the ladies changing room had leaked, though it did not take them all that long to clean it up

    Legs

    ATF High Bar Squats (Close stance) 102.5kg (225.5lbs) - 10
    102.5kg (225.5lbs) - 9
    All these were nice and deep reps


    Leg Extensions 70kg (154lbs) 4
    70kgg (154lbs) 3


    Sldl 142.5kg (313.5lbs) - 5. This is seriously frustrating me now, I have been stuck here for a while now

    Speed box squats 80kg (176lbslbs) 4x2
    The speed on these were ace

    Lever seated calf raise 82.5kg (187lbs) - 7
    82.5kg (187lbs) - 5
    This is what this particular device looks like http://www.exrx.net/WeightExercises...dCalfRaise.html

    Sled Standing calf raise 141.25kg(310.75lbs) - 7
    http://www.exrx.net/WeightExercises...gCalfRaise.html

    Didn't have time for abs or oblique work today

    Chest+Tri's Tuesday
    "A + B + C = Success if, A = Hard Work, B = Hard Play, C = Keeping your mouth shut" -Albert
    Einstein


    I've always gone to the gym with the conviction that I'll be the hardest working mother****er in the joint. Make that your credo, and hope we don't lift at the same place.
    -- Adam Fahy


    "Fran is a double-hard bastard"- Clint Brewer 31/12/02

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