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Thread: a Westside n00b's journey

  1. #6376
    GFH Lones Green's Avatar
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    Knoxville, TN
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    Squat

    Box squat in briefs:
    bar x 5
    145 x 3
    235 x 3
    325 x 3
    *belt*
    415 x 1
    505 x 1
    595 x 1
    *suit bottoms*
    685 x 1
    745 x 1
    775 x 1
    825 x 1 - long story

    Standing abs:
    100 x 4 x 20


    We have a texas squat bar at the gym and it literally had so much whip I could stand up with 825 but it wouldn't clear the rack. It looked like a buffalo bar. I dropped my rack 2 pins and still nothing. If you squat over 800, texas squat bars are SHIT. Haha. The exact same thing happened to my training partner.
    23 years old
    6'3, 308 lbs

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

  2. #6377
    GFH Lones Green's Avatar
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    Max upper

    Worked up to 275 and 100 pounds of chain for sets of 5 off a 4 board

    Max Lower

    SSB chain suspended goodmornings:
    bar x 10
    95 x 5
    135 x 5
    225 x 5
    275 x 5
    315 x 1
    365 x 1
    405 x 1
    455 x 1

    45 degree back raise:
    green band x 3 x 20

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

    Lying leg curls:
    purple band x 2 x 50

    Hangman abs:
    blue x 5 x 20

    Prowler:
    2 plates x 4 trips
    4 plates x 2 trips
    6 plates x 2 trips

    Upper

    Wide grip pulldowns:
    140 x 10
    160 x 10
    180 x 10
    200 x 10
    220 x 10
    240 x 10

    Seated swiss bar overheads:
    65 x 10
    *add 50 pounds of chain*
    65 x 10
    85 x 10

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

    Rear delts:
    15's x 10
    20's x 10
    25's x 10

    Front raise/band pull apart super set:
    MM band x 3 x 30 each one

    Face pulls, seated:
    stack x 3 x 20

    DB shrugs:
    65's x 3 x 20


    Weak points are coming up nicely
    23 years old
    6'3, 308 lbs

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

  3. #6378
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Lones Green View Post
    Weak points are coming up nicely
    Good news man, not surprised one bit though.

  4. #6379
    GFH Lones Green's Avatar
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    Thanks.

    Squats

    12 inch box squats, SSB and foam, shoulder width stance:
    bar x 10
    135 x 5
    225 x 3
    275 x 3
    *belt*
    315 x 2
    365 x 2
    405 x 2
    455 x 2

    Speed pulls, sumo:
    135 x 5
    *add mini bands*
    225 x 1 x 3
    275 x 1 x 3
    315 x 1 x 3

    Hangman abs:
    green x 5 x 20
    23 years old
    6'3, 308 lbs

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

  5. #6380
    GFH Lones Green's Avatar
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    Dec 2005
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    Knoxville, TN
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    Max bench

    Reverse blue band bench:
    bar x 30
    95 x 10
    135 x 10
    185 x 5
    225 x 5
    275 x 5
    *reverse bands*
    315 x 3
    365 x 3
    405 x 1
    425 x 1
    435 x 1 5 lb PR
    315 x 8 close grip
    315 x 8

    DB press:
    65's x 2 x 20
    85's x 10

    Tate press:
    40's x 3 x 10

    Pressdowns:
    purple x 2 x 50

    Face pulls, 3 x 20

    DB shrugs, 3 x 25

    Band pull aparts, 2 x 50
    23 years old
    6'3, 308 lbs

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

  6. #6381
    GFH Lones Green's Avatar
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    Dec 2005
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    Knoxville, TN
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    6,863
    Deadlift

    Sumo pulls from floor:
    135 x 8
    185 x 8
    225 x 3
    315 x 3
    *belt*
    365 x 3
    405 x 3
    455 x 3
    455 x 3
    455 x 3

    4 inch block pulls, sumo:
    515 x 3
    525 x 3

    Olympic squats with SSB:
    165 x 8
    205 x 8
    255 x 8

    GHR:
    BW x 4 x 10

    Back raises:
    1 x 50

    Hangman abs:
    blue x 3 x 15
    23 years old
    6'3, 308 lbs

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

  7. #6382
    GFH Lones Green's Avatar
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    Dec 2005
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    Knoxville, TN
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    Shoulders

    Fat bar military:
    bar x 20
    95 x 20
    115 x 10
    135 x 10
    155 x 10
    175 x 8

    Seated overhead:
    30's x 3 x 30

    Lateral raises:
    15's x 2 x 50

    MM band front raise, 2 x 20

    MM band pull apart, 2 x 20

    Seated rows:
    160 x 10
    180 x 10
    200 x 10

    Wide grip pulldown:
    140 x 10
    170 x 10
    200 x 10

    DB shrugs:
    100's x 3 x 20
    23 years old
    6'3, 308 lbs

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

  8. #6383
    GFH Lones Green's Avatar
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    Squat

    14 inch cambered bar box squats in briefs:
    bar x 10
    135 x 5
    225 x 5
    *add green band over plates and belt*
    225 x 3
    275 x 3
    315 x 3
    315 x 3
    365 x 3
    365 x 3
    405 x 3
    455 x 3

    Leg press:
    2 plates x 30 reps, 20 calf raises
    4 plates x 30 reps, 20 calf raises
    6 plates x 30 reps, 20 calf raises

    KB swing:
    55 x 10
    90 x 10
    90 x 10

    Standing abs:
    stack x 3 x 20

    Reverse hypers:
    6 plates x 10
    8 plates x 10
    10 plates x 10
    23 years old
    6'3, 308 lbs

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

  9. #6384
    WBB Team Captain Coke's Avatar
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    35,261
    Training is always ace, really at it!

  10. #6385
    GFH Lones Green's Avatar
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    Knoxville, TN
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    Bench

    Close grip floor press:
    bar x 30
    95 x 10
    135 x 10
    185 x 3
    225 x 3
    245 x 3
    275 x 1
    315 x 1`
    325 x 1

    Bench, comp grip:
    185 x 15
    205 x 15

    Wide grip pulldown:
    170 x 10
    190 x 10
    210 x 10

    Band pressdown:
    purple x 1 x 100

    Db shrugs:
    60's x 3 x 15

    DB military:
    30's x 3 x 12

    Deadlift

    Speed pulls against mini bands sumo:
    185 x 5
    235 x 5
    *belt*
    285 x 10 x 1

    4 inch block pulls, snatch grip:
    285 x 20

    Oly squat:
    145 x 8
    235 x 8
    325 x 8

    DB shrugs:
    55's x 3 x 12

    Lots of abs

    SUPER busy
    Last edited by Lones Green; 11-20-2012 at 09:18 AM.
    23 years old
    6'3, 308 lbs

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

  11. #6386
    GFH Lones Green's Avatar
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    Knoxville, TN
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    Assistance

    Military with fat bar:
    bar x 20
    95 x 20
    115 x 10
    135 x 10
    155 x 10
    175 x 10

    Lateral raise:
    20's x 3 x 20

    Front and rear raise:
    15's x 3 x 20 each

    Mini band rear delts:
    3 x 15

    Pulldowns:
    140 x 10
    170 x 10
    200 x 10

    CSR:
    1.5 plates x 10
    2 plates x 10
    2.5 plates x 10

    Timed DB bench:
    30's x 1 minute
    23 years old
    6'3, 308 lbs

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

  12. #6387
    Who me? Chubrock's Avatar
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    Man, it's been a long time since I've been in here. Nice job Lones. You've certainly come a long damn way.

    Fuck, fight, or hold the light.

  13. #6388
    GFH Lones Green's Avatar
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    Squats

    SSB and box:
    bar x 5
    165 x 5
    255 x 3
    345 x 2
    435 x 2
    435 x 2
    485 x 2
    485 x 2
    525 x 2
    525 x 2
    575 x 2
    575 x 2

    Speed pulls:
    275 x 1
    365 x 1
    405 x 1 x 6

    Leg press/calf raise:
    2 plates x 30 reps
    4 plates x 30 reps
    6 plates x 30 reps

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

    Standing abs:
    green x 3 x 20

    Zercher situps:
    bar x 3 x 10
    23 years old
    6'3, 308 lbs

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

  14. #6389
    WBB Team Captain Coke's Avatar
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    Huge day with the SSB box squats!!

  15. #6390
    GFH Lones Green's Avatar
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    Deadlift

    Conventional pulls from blocks:
    135 x 5
    185 x 5
    225 x 5
    275 x 5
    315 x 3
    365 x 3
    405 x 1
    *belt*
    455 x 1
    495 x 1
    545 x 1

    Extra wide stiff leg sumo:
    185 x 6
    365 x 6
    275 x 6
    295 x 6

    DB row:
    75's x 10
    110's x 2 x 10

    Shrugs:
    75's x 2 x 20

    Planks

    Bench

    Incline:
    bar x 20
    110 x 10
    150 x 10
    200 x 5
    240 x 3
    240 x 3
    240 x 3
    240 x 3
    240 x 3

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

    Close grip bench, index on smooth:
    185 x 12
    175 x 12
    175 x 12

    Band flys:
    purples x 3 x 15

    Band pressdowns:
    purple x 100 reps
    23 years old
    6'3, 308 lbs

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

  16. #6391
    GFH Lones Green's Avatar
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    Dec 2005
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    Knoxville, TN
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    Squats

    I drove out to cell block and broke down in crossville. $1000 later I squatted at home with the SSB and it was terrible

    Bench

    I did floor press with 230 for 5x5 for speed

    Pulls

    Sumo pulls in briefs:
    135 x 5
    185 x 5
    275 x 5
    325 x 2
    *belt*
    365 x 2
    415 x 2
    455 x 2
    505 x 2
    545 x 2
    545 x 2
    545 x 2

    Snatch grip off 2 inch blocks:
    350 x 3 x 12

    Oly squats:
    145 x 4 x 10

    GHR:
    BW x 4 x 10

    Back raises:
    50 reps
    23 years old
    6'3, 308 lbs

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

  17. #6392
    GFH Lones Green's Avatar
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    Dec 2005
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    Knoxville, TN
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    Shoulders/back

    Military with fat bar:
    bar x 20
    95 x 10
    115 x 10
    115 x 10
    135 x 10
    135 x 10

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

    Front raise:
    10 pound plate x 100 reps

    Band pull aparts:
    100 reps

    Wide grip pulldowns:
    140 x 10
    160 x 10
    180 x 10

    One arm rows:
    50 x 10
    75 x 10
    100 x 10

    Shrugs:
    70's x 3 x 20

    Curls, 3 x 10
    23 years old
    6'3, 308 lbs

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

  18. #6393
    GFH Lones Green's Avatar
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    Squat

    Buffalo bar box squat with reverse mini:
    145 x 5
    235 x 5
    325 x 5
    415 x 5
    *belt and briefs*
    505 x 2
    505 x 2
    555 x 2
    555 x 2
    595 x 2
    595 x 2
    645 x 1
    685 x 1
    735 x 1

    Leg press:
    4 plates x 12
    6 plates x 12
    8 plates x 12

    Reverse hypers:
    4 plates x 12
    6 plates x 12
    8 plates x 12
    10 plates x 12

    KB swings:
    55 x 12
    55 x 12
    90 x 12

    Zercher abs:
    45 x 10
    65 x 10
    85 x 10
    23 years old
    6'3, 308 lbs

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

  19. #6394
    WBB Team Captain Coke's Avatar
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    Killer numbers man, brutal workout!

  20. #6395
    GFH Lones Green's Avatar
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    Knoxville, TN
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    Bench

    Bench, pinky on ring:
    bar x 30
    95 x 10
    135 x 10
    185 x 3
    225 x 3
    *2 board*
    245 x 3
    265 x 3
    285 x 3
    315 x 3
    325 x 2

    3 board, thumb length from smooth:
    225 x 12
    225 x 12
    225 x 12

    Pressdowns:
    60 x 15
    70 x 15
    80 x 15
    90 x 15

    Pulldowns:
    140 x 15
    160 x 15
    180 x 15

    DB military:
    50's x 3 x 10

    Shrugs:
    225 x 3 x 15

    Deadlift

    Sumo deadlifts:
    135 x 5
    185 x 5
    275 x 3
    365 x 1
    455 x 1 x 8

    Snatch grip off 2 inch blocks:
    275 x 20

    Shrugs with rickshaw:
    135 x 15
    225 x 15
    315 x 15

    Pulldowns with MM band:
    4 x 15

    Back raises:
    1 x 60
    23 years old
    6'3, 308 lbs

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

  21. #6396
    GFH Lones Green's Avatar
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    Knoxville, TN
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    Shoulders

    Military:
    bar x 20
    95 x 10
    115 x 10
    135 x 10
    155 x 10
    165 x 10

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

    Front raise:
    12's x 20
    15's x 20
    20's x 20

    Band pull aparts:
    mini x 3 x failure

    Tate press:
    30's x 20
    35's x 20
    40's x 20

    MM band pressdowns:
    100 reps

    Face pulls:
    stack x 3 x 20
    23 years old
    6'3, 308 lbs

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

  22. #6397
    GFH Lones Green's Avatar
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    Squat

    Squats in briefs paused in chains 1-2 inches below parallel:
    bar x 5
    165 x 5
    205 x 5
    255 x 2
    345 x 2
    435 x 2
    *belt*
    485 x 2
    525 x 2
    *suit bottoms*
    615 x 1
    665 x 1
    705 x 1

    Leg extension, 3 x 20

    Leg curl, 3 x 20

    Hangman abs, 4 x 20

    Hip abduction, 3 x 20
    23 years old
    6'3, 308 lbs

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

  23. #6398
    GFH Lones Green's Avatar
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    Knoxville, TN
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    Deadlift

    Rack pulls against quad minis:
    bar x 5
    135 x 5
    225 x 3
    *belt*
    275 x 1
    315 x 1
    365 x 1
    405 x 1
    455 x 1

    Sumo pulls:
    405 x 8 x 2

    DB rows:
    100's x 20
    150's x 20

    Shrugs:
    225 x 3 x 15

    Lunges:
    25's x 10
    35's x 10
    45's x 10

    2 minute plank
    23 years old
    6'3, 308 lbs

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

  24. #6399
    GFH Lones Green's Avatar
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    Dec 2005
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    Knoxville, TN
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    6,863
    Shoulders/tris

    Military with fat grips:
    bar x 20
    95 x 20
    115 x 20
    135 x 10
    135 x 10
    135 x 10

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

    Front raise/band pull apart:
    mini x 3 x 20 each

    JM press with fat grips:
    95 x 10
    115 x 10
    135 x 10

    MM band pressdowns:
    100 reps

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

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

  25. #6400
    GFH Lones Green's Avatar
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    Knoxville, TN
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    6,863
    Got a little behind on my log

    Shoulders/tris

    Seated overhead DB press:
    30's x 20
    50's x 20
    70's x 3 x 10

    Rack lockouts with fat gripz:
    bar x 10
    135 x 10
    *add doubled monster minis*
    135 x 8
    225 x 8
    275 x 5 x 5

    Koklov presses:
    55 x 10
    75 x 10
    75 x 10

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

    Front raise:
    12's x 3 x 20

    Cable rear delts:
    60 x 3 x 10

    Overhead DB extension:
    30 x 20
    50 x 20
    50 x 20

    MM band pressdowns, 100 reps

    Curls with fat gripz:
    30's x 3 x 10
    23 years old
    6'3, 308 lbs

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

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