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Thread: 2003: A Westside Odyssey

  1. #251
    "Tuna Boy" NateDogg's Avatar
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    No problem DK. You might want to try a different anchor? Maybe just under a bench if there are any that are bolted down? It's a great exercise. Having not done them for a month or two, my hamstrings are still VERY, VERY sore today.
    "damn...can't beat logic like that.
    NAte is exactly right." - Tryska

  2. #252
    "Tuna Boy" NateDogg's Avatar
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    May 22, 2003

    As you can see I have took weight out. It's mostly because I realized that I am always telling people that it's not about weight, but about what you look like in the mirror...'Bout time I listen to myself.

    A Westside Odyssey...Day 52

    General Comments
    Good day today. I took the day off of work to have our prospective house inspected. My Great Uncle does home inspections so he came out to visit and get it done. He does a great job, so it helped put our minds at ease. The house passed. It needs a little work that myself and Nicole can definitely take care of. I actually like it better that way because I am very much a do-it-your-selfer. I pride myself in being quite handy

    Anyway, two bigger issues with the house were that it has the same furnace that it was built with (1920's). That's not the problem so much as it is covered with asbestos. Of course that's not necessarily a problem until we chose to get rid of it and get something more efficient. Also, the water pressure in the house is unbearable, almost non-existant. Turns out the town offered to fix the problem when the current owners moved in and they declined ( ), so now we're having the town check it out for us.

    Problem with today was that I barely ate anything and haven't drank much water so far

    Training

    DE bench press

    Speed Bench with Doubled Mini Bands
    1 / 45 / 12
    2 / 105 / 3
    3 / 95 / 3
    4 / 95 / 3
    5 / 95 / 3
    6 / 95 / 3
    7 / 95 / 3
    8 / 135 / 3
    9 / 135 / 1
    10 / 135 / 2

    Speed with 105 was terrible today so I reduced the weight. Speed got a little better.

    O.H. DB Press
    1 / 65 / 10
    2 / 65 / 8
    3 / 65 / 7
    4 / 65 / 8

    Real short rest for the first three. I didn't even put the weight down. I took a little longer before the last set.

    Tricep Push-Down
    1 / 60 / 10
    2 / 60 / 9
    3 / 60 / 8
    4 / 60 / 5.5f

    More short rest periods...eh.

    DB Front Raise
    1 / 20 / 15
    2 / 25 / 12

    Eh.

    DB Curl
    1 / 40 / 8
    2 / 35 / 10
    3 / 35 / 6

    Eh.

    Training Recap
    Eh...not horrible considering my lack of food and water today.

    Pain/Soreness
    Hamstrings are more sore and more tight than they have ever been. I'm going to go and try to stretch them out immediately after this. I really want to be able to do some good sets of SLDL's tomorrow. For some reason I really miss them. That's it for soreness though.

    Diet
    Quite a lack of calories today. I'm workin' on it though.

    LATER,

    NateDogg
    "damn...can't beat logic like that.
    NAte is exactly right." - Tryska

  3. #253
    "Tuna Boy" NateDogg's Avatar
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    Mini Update:

    Well the cut-off date for early sign up for the NSCA-CPT exam was today. I have chosen to not sign up yet. I may still do so, but with buying the house, we are really trying to save our pennies.

    Good news on the house though. The town went by the house, somehow determined that the house definitely needs a new lead pipe, told the current owners and they are going to pay for the pipe to be put in. Therefore, the low water pressure will no longer be an issue.
    "damn...can't beat logic like that.
    NAte is exactly right." - Tryska

  4. #254
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    hey natedog, getting a house huh? thats cool, I been thinking of checking into getting one cause I might as well be making house payments for what I pay for rent......

    I have a question on that GHR and how you use a swiss ball. Exactly how do you do that? My gym doesnt have a GHR so your solution sounds interesting.......
    My Journal
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    1RM's
    30MAY03 = 800 Total - Bench 230, Squat 245, Deadlift 325
    22OCT04 = 960 Total - Bench 275, Squat 305, Deadlift 380

    Most push-ups in one minute = 102 (BW:195lbs)

    Some men see things as they are and say, "Why?" I dream things that never were and say, "Why not?" - George B. Shaw

    FOOD is my drug of choice

  5. #255
    "Tuna Boy" NateDogg's Avatar
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    Hey Kenn,

    Yup, my girlfriend and I have been paying rent together for three years and are sick of getting nothing for our money. We are very excited that we will be home owners within the next 30 days or so.

    Ok, as for the GHR on a swiss-ball, I will try my best to explain it. I tried to find video, but came up empty.

    Start with an incline bench (the kind that is set up to hold a barbell) that has a stand on the back for a spotter.

    Stand with your back to the back of the incline bench with the swiss ball at your feet, maybe 6 inches in front of your shins.

    Kneel down so that your knees push into the ball and at the same time, lean forward far enough so that you can support yourself with your hands on the floor out in front of the ball.

    Now wedge your feet under the spotter stand on the bench. The one I use has a support beam underneath it so I can wedge my heels into the corner where the stand and support beam meet.

    You should be able to figure it out from there. If not, search for Archuleta here. Someone posted video of him doing a GHR from the floor. You can get the basic idea from that and apply it to the swiss-ball.
    "damn...can't beat logic like that.
    NAte is exactly right." - Tryska

  6. #256
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    May 26, 2003

    A Westside Odyssey...Day 53

    General Comments
    Happy Memorial Day everyone. Crappy day here today weather wise...actually crappy weekend. Oh well. Nicole didn't have to work at all yesterday or the day prior to that, so we got to spend some good quality time together.

    Training

    DE squat/deadlift

    Box Squat, Reebok step with 5 "blocks" per side
    1 / 45 / 12
    2 / 135 / 3
    3 / 135 / 3
    4 / 135 / 3
    5 / 135 / 3
    6 / 135 / 3
    7 / 135 / 3
    8 / 135 / 3
    9 / 225 / 2
    10 / 225 / 3

    Good sets here. 225 for three to end it was a b!tch!

    Straight Leg Deadlift
    1 / 185 / 10
    2 / 185 / 10
    3 / 185 / 10
    4 / 185 / 10

    My form was slightly off on these. I was going to do a 5th set, but I did not want to have my form off and be extra tired to try to squeeze another one out.

    Nicole and I did some Pilates ab stuff together to finish this one out. It actually had my abs burning pretty good. She helped me stretch my hips and hams out real good too.

    Training Recap
    Happy with this one. If it's not raining all day today I think I'm going to go and hit the track down the street for some HIIT training.

    Pain/Soreness
    Low back is a little tight, hams are slightly sore, that's it though

    Diet
    Very good all weekend.

    LATER,

    NateDogg
    "damn...can't beat logic like that.
    NAte is exactly right." - Tryska

  7. #257
    "Tuna Boy" NateDogg's Avatar
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    May 27, 2003

    A Westside Odyssey...Day 54

    General Comments
    Pretty slow day today...

    Training

    ME bench press

    DB Press for Reps
    1 / 55 / 20
    2 / 55 / 16
    3 / 50 / 18

    Oh man, these took a lot out of me. It's strange using my chest so much when I'm not used to benching with it much.

    Close-Grip Press
    1 / 115 / 10
    2 / 115 / 8
    3 / 115 / 10
    4 / 115 / 8

    Weak a$$ sets here. My chest was already dead, so my tri's didn't get the workout that they could have.

    Elbows-out Skulls
    1 / 70 / 8
    2 / 70 / 6
    3 / 70 / 6
    4 / 70 / 6

    More weak a$$ sets. It was not my day today.

    DB Lat Raise
    1 / 20 / 10
    2 / 20 / 10
    3 / 20 / 10

    Virtually no rest periods, except during the sets to regroup so I could continue.

    Close-Grip Cable Row
    1 / 135 / 10
    2 / 135 / 10
    3 / 135 / 10
    4 / 135 / 8

    These were actually pretty good. My back felt very strong. Nice slow and controlled reps until the end of the last set.

    Training Recap
    Like I said, not my day. I am quite certain it was due to a marked lack of carbs today.

    Pain/Soreness
    Hams a little sore.

    Diet
    Great protein and fat wise...not nearly enough carbs to support a max effort day.

    LATER,

    NateDogg
    Last edited by NateDogg; 05-27-2003 at 07:07 PM.
    "damn...can't beat logic like that.
    NAte is exactly right." - Tryska

  8. #258
    "Tuna Boy" NateDogg's Avatar
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    May 30, 2003

    A Westside Odyssey...Day 55

    General Comments
    Nice and boring day at work today. Things have been quite slow lately. I'm not going to complain though because in the coming months they are going to pick up big time. On with it!!!!

    Training

    ME sq/dl

    Sumo Deads
    1 / 45 / 12
    2 / 135 / 5
    3 / 185 / 3
    4 / 225 / 2
    5 / 315 / 1 (belted, chalk)
    6 / 405 / 1 (belted, chalk)

    Chalk arrived yesterday so I took that day off to assure max ability for today. 405 BABY!!! Boy does chalk ever make a difference!

    That was pretty much it. I went to the gym with one mission, to get 405, and I got it. I did also throw in 5.5 minutes of HIIT squatting with 65 lbs (6 seconds on, 10 seconds off). The biggest problem with this is I was not enthused about sitting 65 lbs on my back for longer than this. I might try longer on periods and off periods so that I can rack the bar after each time. Not sure yet though. I also want to try hang cleans for this.

    Training Recap
    See above.

    Pain/Soreness
    Everything hurts a little after getting 405 today. Chest a little sore too.

    Diet
    Pretty good today. I really had to scrape to eat enough, but got by just fine.

    LATER,

    NateDogg
    "damn...can't beat logic like that.
    NAte is exactly right." - Tryska

  9. #259
    On Auto Pilot:******* Huge Alke's Avatar
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    AWESOME SUMO!!!!!! gotta love them sumos eh' Isnt that a great feeling to hit a lift like that? specially a dead, its like lifting a small pony LOL.
    My Journal
    Progress Pic


    1RM's
    30MAY03 = 800 Total - Bench 230, Squat 245, Deadlift 325
    22OCT04 = 960 Total - Bench 275, Squat 305, Deadlift 380

    Most push-ups in one minute = 102 (BW:195lbs)

    Some men see things as they are and say, "Why?" I dream things that never were and say, "Why not?" - George B. Shaw

    FOOD is my drug of choice

  10. #260
    "Tuna Boy" NateDogg's Avatar
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    Thanks Kenn, I was pretty psyched. I'm still hurty from it today though
    "damn...can't beat logic like that.
    NAte is exactly right." - Tryska

  11. #261
    "Tuna Boy" NateDogg's Avatar
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    June 1, 2003


    A Westside Odyssey...Day 56

    General Comments
    Ahh, what a crappy weekend, Red Sox losing left and right, it's been raining for like 6 or 7 days straight now. Good day to hit the gym, listen to the Sox hopefully pull this one out, then watch some Family Guy as we got the DVD set the other day. Funny $hit!

    Training

    DE bench press

    Hammer Strength Incline Press 1 Arm Throw
    1 / 45 / 3
    2 / 45 / 3
    3 / 45 / 3
    4 / 45 / 3
    5 / 45 / 3
    6 / 45 / 3
    7 / 45 / 3
    8 / 45 / 3

    Just like the name says. These were pretty good, hit the shoulders more than usual speed benching as well. I will be doing these more in the future I think.

    BB Curl
    1 / 80 / 10
    2 / 80 / 7
    3 / 80 / 6

    Eh.

    JM Press
    1 / 115 / 10
    2 / 115 / 8
    3 / 115 / 7
    4 / 115 / 7

    Good sets here, nice and slow.

    Tricep Push-Down
    1 / 65 / 10
    2 / 65 / 10
    3 / 65 / 9
    4 / 65 / 7.5f

    Close Grip Row
    1 / 165 / 8
    2 / 180 / 5
    3 / 195 / 2.5f

    Few nice and heavy sets here to change things up a bit.

    Cuban Rotations
    1 / 20 / 15
    2 / 20 / 15
    3 / 20 / 15

    Eh.


    Training Recap
    Good workout, changed some things around just to make some parts less stale. It worked very well.

    Pain/Soreness
    Low back hurty from the deadlift still. Quads and a$$ real sore from the short HIIT training as well.

    Diet
    Going strong!!!

    LATER,

    NateDogg
    Last edited by NateDogg; 06-01-2003 at 01:36 PM.
    "damn...can't beat logic like that.
    NAte is exactly right." - Tryska

  12. #262
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    June 3, 2003

    A Westside Odyssey...Day 57

    General Comments
    Very busy day at work today, made that go by fast. Still working on getting the house. All that is left to do it sign the purchase and sale agreement. Not sure when that has to be done by.

    Training

    DE squat/deadlift

    Box Squat, Reebok step with 5 "blocks" per side
    1 / 45 / 12
    2 / 155 / 3
    3 / 155 / 3
    4 / 155 / 3
    5 / 155 / 3
    6 / 155 / 3
    7 / 155 / 3
    8 / 155 / 3

    Pretty good sets here. I was happy with the speed when I really exploded well.

    Straight Leg Deadlift
    1 / 185 / 10
    2 / 185 / 10
    3 / 185 / 8

    Very $hitty.

    Training Recap
    Very poor workout. My back and hips are bothering me a bit from my max sumo dead. Me thinks I am going to have to do a little work on my back with some of the movements the PT gave me. We'll see if that helps.

    Pain/Soreness
    Everything.

    Diet
    Quite good today. Course I was planning on having a real workout.

    LATER,

    NateDogg
    "damn...can't beat logic like that.
    NAte is exactly right." - Tryska

  13. #263
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    June 5, 2003

    A Westside Odyssey...Day 58

    General Comments
    Good day all around today. Work is picking up with some new stuff on a new client. We got word that the Purchase and Sale agreement for the house should be ready to be signed tomorrow. Talk with my parents a bit, it had been a few weeks which is unusual for us as my parents, brother and I are a pretty close family.

    Training

    ME bench press

    1 Board Press
    1 / 45 / 12
    2 / 135 / 5
    3 / 185 / 3
    4 / 205 / 3
    5 / 225 / 1, nice and light
    6 / 255 / miss, but probably would have had 250

    I was not especially please to miss 255, which would have been a PB, but I believe it's because I haven't done any heavy weight through "full" ROM stuff in some time. I have used bands and less weight for some time now.

    JM Press
    1 / 115 / 10
    2 / 115 / 7
    3 / 115 / 8
    4 / 115 / 8
    5 / 115 / 6

    Good strong sets here, tri's were hurtin'

    Tri Pushdowns (^ bar)
    1 / 50 / 17
    2 / 50 / 12
    3 / 50 / 12

    Went higher rep with these today. Really felt great.

    Med-Grip Palms in Pulldowns
    1 / 135 / 10
    2 / 135 / 10
    3 / 135 / 8
    4 / 135 / 8

    Pretty good sets. My lats feel real strong.

    Training Recap
    All around good workout. I am going to stick with board presses with no bands for a couple more ME bench days to see if I can set a PB there.

    Pain/Soreness
    Hips still bothering me a bit, hams are very slightly sore.

    Diet
    Excellent today.

    LATER,

    NateDogg
    Last edited by NateDogg; 06-05-2003 at 07:06 PM.
    "damn...can't beat logic like that.
    NAte is exactly right." - Tryska

  14. #264
    "Tuna Boy" NateDogg's Avatar
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    What a beautiful day today! Had quite a slow day at work, but it was just too nice outside to care. So work finally ended and I went to the mall to visit Nicole at work. Ended up going to the video game store to see if anything good had come out...and what do I see? HULK SWEET! I bought it and can't wait to play it tonight. I did however enjoy some of the nice weather by going for a 25 minute rollerblade. It felt great. My back feels great right now, my hips feel nice and loose right now. Love it! Anyway, just a quick update. I hope everyone's day is going well.

    NateDogg
    Last edited by NateDogg; 06-06-2003 at 05:36 PM.
    "damn...can't beat logic like that.
    NAte is exactly right." - Tryska

  15. #265
    On Auto Pilot:******* Huge Alke's Avatar
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    wassup? yeah there is hulk stuff EVERYWHERE now LOL.

    boardpresses look great. seems like you should have had 255 IMO as well, but could justa been an off day, I wouldnt sweat it either. nice session!

    be nice if someone else at my gym did westside so I could see how to use those bands and other stuff, maybe I can order the video. it all looks veryconfusing just reading about it, I am more of a visual oreientated type of person.......
    My Journal
    Progress Pic


    1RM's
    30MAY03 = 800 Total - Bench 230, Squat 245, Deadlift 325
    22OCT04 = 960 Total - Bench 275, Squat 305, Deadlift 380

    Most push-ups in one minute = 102 (BW:195lbs)

    Some men see things as they are and say, "Why?" I dream things that never were and say, "Why not?" - George B. Shaw

    FOOD is my drug of choice

  16. #266
    "Tuna Boy" NateDogg's Avatar
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    June 7, 2003

    A Westside Odyssey...Day 59

    General Comments
    I can't believe this crap, it has been raining all day again! We had ONE day in the past week, or maybe even two where it did not rain! Oh well...watchin' the Cubs beat Clemens and the Yankees today

    Training

    ME sq/dl

    Good Mornings
    1 / 45 / 12
    2 / 95 / 6
    3 / 135 / 5
    4 / 185 / 3
    5 / 205 / 3
    6 / 225 / 2 (belted)

    Good PB here. I went down for a third, but ended up having to good morning squat it up.

    Hyperextensions
    1 / bw / 10
    2 / +35 / 10
    3 / +35 / 10
    4 / +35 / 10
    5 / +35 / 10

    Nice tough sets here. Hams were killin' me!

    Lat Pull-down (close-grip)
    1 / 180 / 8
    2 / 210 / 2
    3 / 165 / 6
    4 / 165 / 5.5f

    Good sets here as well, very short rests.

    Did a few sets of swiss-ball crunches when I got home.

    Training Recap
    Good workout. Happy with the GM PB.

    Pain/Soreness
    Chest and tri's are a little sore. Back and hips actually feel pretty good.

    Diet
    Still going pretty good. I gotta go eat though.

    LATER,

    NateDogg
    "damn...can't beat logic like that.
    NAte is exactly right." - Tryska

  17. #267
    "Tuna Boy" NateDogg's Avatar
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    Originally posted by Kenn
    wassup? yeah there is hulk stuff EVERYWHERE now LOL.

    ***Seriously, I went food shopping with Nicole today. There is a "HULK" variety of just about every product!!

    boardpresses look great. seems like you should have had 255 IMO as well, but could justa been an off day, I wouldnt sweat it either. nice session!

    ***Thanks Kenn, I'm hoping it was an off day. I did feel kind of weak.

    be nice if someone else at my gym did westside so I could see how to use those bands and other stuff, maybe I can order the video. it all looks veryconfusing just reading about it, I am more of a visual oreientated type of person.......

    ***It's really not that hard. You just figure it out as you go. I haven't used them for and leg stuff yet, but I really should start.
    "damn...can't beat logic like that.
    NAte is exactly right." - Tryska

  18. #268
    "Tuna Boy" NateDogg's Avatar
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    15 minutes HIIT rollerblading today. I might go out later with Nicole too. She got rollerblades from my parents for Christmas and is itchin' to try them out.
    "damn...can't beat logic like that.
    NAte is exactly right." - Tryska

  19. #269
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    June 1, 2003


    A Westside Odyssey...Day 60

    General Comments
    N/A

    Training

    DE bench press

    Speed Bench
    1 / 45 / 20
    2 / 135 / 3
    3 / 135 / 3
    4 / 135 / 3
    5 / 135 / 3
    6 / 135 / 3
    7 / 135 / 3
    8 / 205 / 2

    Wow, really excellent speed for 135, quite pleased with this.

    JM Press
    1 / 135 / 7
    2 / 155 / 3
    3 / 115 / 7
    4 / 115 / 8

    Good sets here.

    Skullcrushers
    1 / 65 / 10
    2 / 65 / 7
    3 / 65 / 6

    Pretty dead.

    Chins
    1 / bw / 10
    2 / bw / 7
    3 / bw / 6

    Training Recap
    Pretty good workout.

    Pain/Soreness
    Oh boy...hams still a little sore, hips feel, ok, but my back is really hurting. I think I may have the same problem I had in the past with my sacroiliac joint. I am going to give it a few weeks, stretch a lot and use the movements I was shown last time I went to the PT to see if I can get it straightened out on my own. If not, back to the docs. I believe I am going to change all of my ME lifts to sets of 8-10 to reduce chances of acute injuries and stress while I am trying to get fixed. We'll see how it goes...

    Diet
    I tell ya, I have been very good for at least a week or two now!

    LATER,

    NateDogg
    Last edited by NateDogg; 06-09-2003 at 08:06 PM.
    "damn...can't beat logic like that.
    NAte is exactly right." - Tryska

  20. #270
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    Damn, sucks about the back. Hopefully it gets back to 100%. Keep it up though. Maybe powerlifting isn't the greatest thing to do right now, with the back/hip problems though...???

  21. #271
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    I know how you fell man. My back was screwed up for so long. I had to do a three day split. ME bench, Legs, DE bench. I don't think I'd go to failure on your ME days. Stay light. I might even stay away from the good mornings. Keep training hard.
    Squat - 505
    Bench - 325
    Deadlift - 550
    Total - 1380@175

  22. #272
    "Tuna Boy" NateDogg's Avatar
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    Yeah, I hear ya guys. That's why the higher reps on ME days for a while and I won't be going anywhere near failure on structural (weight bearing on spine lifts). I think DE days will probably stay the same. I'll just see how that works. Thanks for the support!!!!
    "damn...can't beat logic like that.
    NAte is exactly right." - Tryska

  23. #273
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    Went rollerblading with Nicole yesterday. We were out for about 45 minutes. She fell and sprained her wrist . She's tough though so she'll get by just fine. Hopefully going to go and have a good DE sq/dl session tonight. We'll see I guess.
    "damn...can't beat logic like that.
    NAte is exactly right." - Tryska

  24. #274
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    June 13, 2003

    A Westside Odyssey...Day 61

    General Comments
    Purchase and Sale Agreement signed!

    Training

    DE squat/deadlift

    Box Squat, Reebok step with 5 "blocks" per side
    1 / 45 / 10
    2 / 135 / 3
    3 / 135 / 3
    4 / 135 / 3
    5 / 135 / 3
    6 / 135 / 3
    7 / 135 / 3
    8 / 135 / 3
    9 / 135 / 3

    Great speed, great form, felt great

    Pull-Throughs
    1 / 120 / 10
    2 / 120 / 10
    3 / 120 / 10

    Went really light on these, still felt good.

    Med Grip Pulldowns
    1 / 135 / 10
    2 / 135 / 10
    3 / 135 / 9
    4 / 135 / 8

    Good sets here.

    Also did some of my PT prescribed core exercises.

    Training Recap
    This was better. My back felt great after my low back / ab work at the end.

    Pain/Soreness
    tri's a little sore, back still feels out of whack, but does not really hurt much.

    Diet
    Diet has been strong all along...

    LATER,

    NateDogg
    Last edited by NateDogg; 06-13-2003 at 06:44 AM.
    "damn...can't beat logic like that.
    NAte is exactly right." - Tryska

  25. #275
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    Had a good workout yesterday. I went with my parents and helped a group of 20-25 people build a huge piece of playground equipment at an elementary school in my hometown. It was quite fun and very tiring after a while!

    My back feels pretty good today. It is amazing what a nice long stretching session will do. I am still holding out hope that I can get it back to normal myself. I believe that I can...
    "damn...can't beat logic like that.
    NAte is exactly right." - Tryska

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