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Thread: a Westside n00b's journey

  1. #6326
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    Nice speed day my guy. Loved that video too, very inspiring.

  2. #6327
    WBB Team Captain Coke's Avatar
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    Way to represent in the vid!!

  3. #6328
    GFH Lones Green's Avatar
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    Thanks guys

    Dynamic effort lower

    Cambered bar box squats in briefs, 15 inch box:
    bar x 10
    135 x 5
    225 x 5
    315 x 5
    *belt*
    405 x 5
    405 x 5
    455 x 5
    455 x 5
    495 x 5

    Speed pulls:
    315 x 6 x 1

    Standing abs:
    4 x 20

    GHR:
    BW x 3 x 10

    Sled drags:
    6 trips total
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  4. #6329
    GFH Lones Green's Avatar
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    ME bench

    Far bar floor press, close grip:
    bar x 20
    135 x 10
    185 x 3
    225 x 3
    245 x 3
    265 x 3
    275 x 3
    285 x 3
    295 x 3
    305 x 3
    315 x 3
    335 x 1

    Rack lockouts with fat bar:
    315 x 3
    405 x 3
    425 x 2
    315 x 15

    Pressdowns:
    80 x 20
    90 x 20
    100 x 20

    Seated rows:
    180 x 10
    200 x 10
    220 x 10

    TRX scarecrows:
    BW x 3 x 10

    Shrugs:
    90 lb KB's x 91 reps
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  5. #6330
    GFH Lones Green's Avatar
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    Max effort lower

    Sumo deadlifts in briefs:
    135 x 5
    245 x 3
    335 x 1
    *belt*
    425 x 1
    475 x 1
    515 x 1
    565 x 1
    605 x 1
    615 x 1

    GHR:
    BW x 3 x 10

    Hip abduction:
    purple x 3 x 20

    Pull throughs:
    120 x 10
    140 x 10
    180 x 10

    Standing abs:
    green x 4 x 20

    Sit ups:
    BW x 10
    +25 x 10
    +45 x 10

    Calves, 3 x 20
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  6. #6331
    GFH Lones Green's Avatar
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    Speed bench

    Speed bench with 50 pounds of chain:
    bar x 30
    chains x 5
    95 x 3
    135 x 3 - half thumb length
    135 x 3
    135 x 3
    135 x 3 - thumb length
    135 x 3
    135 x 3
    135 x 3 - pinky on ring
    135 x 3
    135 x 3

    DB Press:
    50's x 20
    70's x 20
    70's x 20

    Tate press:
    30's x 10
    40's x 10
    50's x 10

    Pressdowns:
    purple x 3 x 30

    Pulldowns:
    160 x 10
    180 x 10
    200 x 10

    Mini band pull aparts:
    3 x 20

    Face pulls:
    stack x 3 x 20

    Shrugs:
    135 x 10
    225 x 8
    315 x 8
    405 x 8
    495 x 8
    585 x 8
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  7. #6332
    Who me? Chubrock's Avatar
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    Damn Lones, definitely been putting the work in. Great pulling.

    Fuck, fight, or hold the light.

  8. #6333
    GFH Lones Green's Avatar
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    Dynamic effort lower

    Squats in briefs:
    bar x 5
    165 x 3
    255 x 3
    345 x 3
    *belt*
    435 x 2
    525 x 1
    615 x 1
    705 x 1
    755 x 1

    Leg curls, 3 x 20

    Leg ext, 3 x 20

    Standing abs, 3 x 20
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  9. #6334
    WBB Team Captain Coke's Avatar
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    Dig those spectacular squats.

  10. #6335
    GFH Lones Green's Avatar
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    Max effort lower

    Rack pulls from mid shin against quad mini bands:
    bar x 5
    135 x 5
    225 x 5
    *belt*
    275 x 3
    315 x 3
    315 x 3
    365 x 3
    405 x 1
    455 x 1

    Reverse hypers:
    4 plates x 10
    6 plates x 10
    8 plates x 10

    Pull throughs:
    green x 3 x 10

    Standing abs:
    green x 3 x 20

    Sled drags:
    Lots of weight x 4 trips
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  11. #6336
    GFH Lones Green's Avatar
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    Speed bench

    DB press:
    30's x 20
    50's x 20
    75's x 20
    85's x 20
    85's x 15

    Close grip incline:
    135 x 10
    185 x 10
    225 x 10

    Pressdowns:
    80 x 20
    100 x 20
    120 x 20

    Pulldowns:
    160 x 10 WG
    160 x 10 MG
    160 x 10 CG
    180 x 10 WG
    180 x 10 MG
    180 x 10 CG
    210 x 10 WG
    210 x 10 MG
    210 x 10 CG

    Lateral raise:
    15's x 20
    20's x 20
    25's x 20

    DB shrugs:
    50's x 20
    60's x 20
    75's x 20
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  12. #6337
    GFH Lones Green's Avatar
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    Dynamic effort lower

    Parallel box squats with SSB with blue band pulling from front:
    bar x 10
    *add bands pulling from front*
    bar x 3
    165 x 3
    255 x 3
    *belt*
    345 x 2
    345 x 2
    395 x 2
    395 x 2
    435 x 2
    435 x 2
    485 x 1
    525 x 1

    Deadlifts stopped right before touching floor:
    135 x 5
    225 x 5
    315 x 5
    315 x 5

    45 degree back raises:
    BW x 3 x 10

    Standing abs:
    3 x 20
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  13. #6338
    GFH Lones Green's Avatar
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    Max effort bench

    Reverse blue band bench:
    bar x 30
    135 x 8
    185 x 3
    225 x 3
    275 x 3
    *band*
    315 x 3
    365 x 3
    405 x 1
    435 x 1 PR
    *slingshot*
    475 x 1
    500 x 1

    Incline DB:
    55's x 20
    65's x 20
    75's x 20

    Pressdowns with fat grips:
    70 x 3 x 15

    CSR:
    1 plate x 10
    2 plates x 10
    2.5 plates x 10
    3 plates x 10

    TRX rotator work:
    BW x 3 x 10
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  14. #6339
    GFH Lones Green's Avatar
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    Max effort lower

    3 inch block pulls, sumo:
    185 x 5
    235 x 5
    275 x 3
    325 x 3
    365 x 3
    415 x 1
    *belt*
    455 x 1
    505 x 1
    545 x 1
    595 x 1
    615 x 1 PR

    SSB goodmornings:
    165 x 3 x 5

    45 degree back raises:
    45 lbs x 10
    65 lbs x 10
    85 lbs x 10

    Standing abs:
    5 x 10

    Then we did some cardio type stuff...

    10 stone loads - 160 pounds

    2 trips of farmers walks with 135 x 20 yards

    2 trips prowler with 4 45's x 20 yards

    All done 3 times. One of my training partners really needs to drop weight so I decided to motivate him by doing it too haha
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  15. #6340
    WBB Team Captain Coke's Avatar
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    Great workouts dude, props on the new PRs.

  16. #6341
    GFH Lones Green's Avatar
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    Thanks buddy!

    Speed bench

    Speed bench against mini bands:
    bar x 30
    *bands*
    bar x 3 - index on smooth
    95 x 3
    95 x 3
    95 x 3
    135 x 3 - thumb length from smooth
    135 x 3
    135 x 3
    145 x 3 - pinky on ring
    145 x 3
    145 x 3

    Overhead DB press:
    40's x 20
    55's x 20
    65's x 10
    75's x 10

    Tate press:
    35's x 10
    35's x 10
    45's x 10
    45's x 10

    Pressdowns:
    80 x 20
    90 x 20
    100 x 20

    Lateral raises:
    15's x 2 x 30
    25's x 2 x 30

    Mini band pull aparts:
    5 x 25

    Shrugs:
    135 x 30
    225 x 30
    315 x 30

    Prowler pushes:
    2 plates x 6 trips
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  17. #6342
    GFH Lones Green's Avatar
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    Dynamic effort lower

    Parallel box squats in briefs and green band:
    bar x 5
    145 x 3
    235 x 3
    325 x 1
    *belt*
    415 x 1
    465 x 1
    505 x 1
    *suit bottoms*
    555 x 1
    595 x 1
    645 x 1
    685 x 1 PR

    Reverse hypers:
    6 plates x 10
    8 plates x 10
    10 plates x 10
    10 plates x 10

    Standing abs:
    6 x 20
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  18. #6343
    WBB Team Captain Coke's Avatar
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    Damn, looking awesome as usual Lones.

  19. #6344
    Moderator Brian Hopper's Avatar
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    Good job on the PR Lones!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
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  20. #6345
    GFH Lones Green's Avatar
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    Thanks guys!
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  21. #6346
    GFH Lones Green's Avatar
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    Max effort upper

    Incline fat bar:
    135 x 10
    185 x 10
    225 x 6
    225 x 6
    225 x 6
    225 x 6

    Pec dec, 3 x 20

    Pressdowns:
    mini x 100 reps

    Fat man rows:
    BW x 3 x 10

    Band pull aparts:
    mini x 3 x 20


    I was super beat up from squats.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  22. #6347
    GFH Lones Green's Avatar
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    Max effort lower

    Rack pulls 2 inches below knee:
    135 x 10
    225 x 5
    315 x 5
    365 x 5
    395 x 5
    425 x 5
    455 x 5
    485 x 5
    *belt*
    520 x 8

    Wide grip pulldowns:
    160 x 10
    180 x 10
    200 x 10
    230 x 10

    Farmers walks & shrugs:
    50 pounds per hand x 3 trips and 80 shrugs - did this 3 times

    Standing abs:
    green x 4 x 20

    Neck work
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  23. #6348
    Westside Bencher Travis Bell's Avatar
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    Been awhile since I've been in here but seriously lots of good work going on in here Lones! You coming to the North of the Border meet in December?


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Superior Athletics - Northeast Ohio's Center for Athlete Training
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  24. #6349
    GFH Lones Green's Avatar
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    Quote Originally Posted by Travis Bell View Post
    Been awhile since I've been in here but seriously lots of good work going on in here Lones! You coming to the North of the Border meet in December?
    Thanks Trav. I'm hoping I can make it if school isn't too crazy. I just filled out my intent to graduate form today, exciting and scary haha
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  25. #6350
    GFH Lones Green's Avatar
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    Speed bench

    Speed bench:
    bar x 30
    *add doubled minis*
    bar x 3 - half thumb length from smooth
    115 x 3
    115 x 3
    115 x 3
    145 x 3 - thumb length from smooth
    145 x 3
    145 x 3
    165 x 3 - pinky on ring
    165 x 3
    165 x 3

    DB press:
    60's x 20
    60's x 20

    Axle clean and press:
    95 x 8
    115 x 8
    135 x 8

    Battling ropes - lots of variations for a total of about 5 minutes of work. It was tough.

    Tate press:
    35's x 10
    45's x 10
    45's x 10

    Purple band pressdowns:
    3 x 50

    Hammer curls:
    40's x 10
    40's x 10
    40's x 10
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

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