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Thread: a Westside n00b's journey

  1. #6401
    WBB Team Captain Coke's Avatar
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    Wish you the best in 2013 Lones.

  2. #6402
    GFH Lones Green's Avatar
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    Squat

    14 inch cambered bar box squat in briefs:
    bar x 5
    135 x 5
    225 x 2
    315 x 2
    *add purple bands over plates and belt*
    315 x 2
    365 x 2
    365 x 2
    405 x 2
    405 x 2
    455 x 2
    455 x 2
    495 x 1
    545 x 1
    600 x 1
    660 x 1 50 lb PR

    Leg extension, 3 x 20

    Leg curls, 3 x 200

    Hip abduction with purple, 3 x 20

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

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

  3. #6403
    Senior Member
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    Great work dude, killing it as always.

  4. #6404
    WBB Team Captain Coke's Avatar
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    Damn, now that's a huge PR if ever I've seen one.

  5. #6405
    GFH Lones Green's Avatar
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    Thanks guys.

    Deadlifts

    Reverse green band deads, conventional and raw:
    135 x 5
    225 x 5
    315 x 5
    365 x 3
    405 x 1
    *belt*
    455 x 1
    495 x 1
    545 x 1
    585 x 1
    600 x 1

    Rack pulls from knee, few second hold at top:
    135 x 10
    225 x 10
    315 x 10
    315 x 10

    Back raise:
    BW x 15
    +green band x 2 x 15

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

    Standing abs, 4 x 10

    Seated rows:
    140 x 8
    160 x 8
    180 x 8
    200 x 8

    Shrugs with rickshaw:
    185 x 3 x 20

    I had a break between clients so I did this a couple hours later...

    Sled drags:
    250-300 pounds x 8 trips

    Band leg curls:
    purple x 3 x 20

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

    Meadows rows:
    50 x 10
    75 x 10
    100 x 10

    GHR situps, 3 x 10 with weight


    Now that I look at it, damn I did a lot. I committed 100% to the march meet today and was feeling like ray lewis.
    23 years old
    6'3, 308 lbs

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

  6. #6406
    GFH Lones Green's Avatar
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    Lets see, Saturday I benched 525 pretty easily and Monday I pulled 725 from 5 inch blocks. Thursday I took a deload, I had a stomach flu and was near death but squatted 505 for 2 x 2 and stopped. I've been behind on my log, wasn't sure about this malware scare and I've been busy

    Speed bench

    Speed bench with doubled minis:
    bar x 20
    *bands*
    bar x 10 - half thumb length
    95 x 3
    135 x 3
    165 x 3
    165 x 3
    165 x 3
    165 x 3 - thumb length
    165 x 3
    165 x 3
    165 x 3 - pinky on ring
    165 x 3
    165 x 3

    Seated DB OHP:
    30's x 20
    40's x 20
    55's x 20

    Lockouts with fat grips thumb length from smooth and doubled MM band:
    bar x 10
    225 x 10
    315 x 5 x 5 - adding 20 pounds a week here, these are great for tri's

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

    Front raise:
    15's x 3 x 20

    Rear delt raise:
    15's x 3 x 20

    JM press:
    95 x 10
    115 x 10
    135 x 10

    Curls with fat grips, 3 x 15

    Then I did some ab and more rear delt stuff between clients.
    Last edited by Lones Green; 01-15-2013 at 07:55 PM.
    23 years old
    6'3, 308 lbs

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

  7. #6407
    Senior Member
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    Nice work dude, glad you are geting over that stomach flu.

  8. #6408
    GFH Lones Green's Avatar
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    Knoxville, TN
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    Upper back

    Mini band pressdowns - 100 reps

    Mini band pull aparts - 3 x 50

    Face pulls:
    stack x 4 x 20 seated

    DB shrugs:
    55's x 20
    65's x 20
    85's x 3 x 20

    Straight arm pulldown:
    50 x 10
    60 x 10
    70 x 10

    Neck work
    23 years old
    6'3, 308 lbs

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

  9. #6409
    GFH Lones Green's Avatar
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    Squats

    SSB with green band off parallel box:
    bar x 5
    *add bands*
    bar x 5
    165 x 3
    255 x 3
    *belt and briefs*
    345 x 2
    345 x 2
    395 x 2
    395 x 2
    435 x 2
    425 x 2
    485 x 1
    505 x 1

    Leg press, abs, etc

    Bench

    3 board and monster mini bands, pinky on ring:
    bar x 30
    *bands*
    bar x 3
    95 x 3
    135 x 3
    185 x 3
    225 x 3
    *add board*
    255 x 1
    275 x 1
    315 x 1
    *slingshot*
    345 x 1
    365 x 1

    Decline DB press:
    60's x 3 x 30

    Pulldowns:
    160 x 10 WG
    160 x 10 MG
    160 x 10 CG
    180 x 10 MG
    180 x 10 CG
    200 x 10 MG
    230 x 10 MG

    Did some other stuff I can't remember

    Deadlift

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

    Standing abs:
    100 x 4 x 20

    Rack pulls at mid shin against quad monster mini:
    bar x 5
    135 x 3
    185 x 3
    225 x 3
    225 x 3
    275 x 3
    275 x 1
    295 x 1

    SSB chain suspended goodmornings:
    bar x 10
    125 x 5
    165 x 5
    215 x 5
    235 x 5

    DB rows:
    115's x 3 x 10

    One armed shrugs, 3 x 10

    Sled work:
    350 pounds x 6 trips

    Speed bench

    Speed bench with doubled minis:
    bar x 30
    *bands*
    bar x 3 - thumb length
    95 x 3
    135 x 3
    185 x 3
    185 x 3
    185 x 3
    185 x 3 - pinky on ring
    185 x 3
    185 x 3

    Military:
    95 x 10
    135 x 3 x 10

    Rack lockouts against doubled monster mini bands and fat grips, thumb length:
    135 x 10
    225 x 3
    315 x 3
    345 x 3
    375 x 3
    405 x 1

    MM band pressdowns:
    200 reps

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

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

    Rear delt raise:
    15's x 15
    15's x 15
    20's x 15
    23 years old
    6'3, 308 lbs

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

  10. #6410
    WBB Team Captain Coke's Avatar
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    Stellar lifting as usual!

  11. #6411
    GFH Lones Green's Avatar
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    Appreciated!

    Squats

    Squats with bulldog bar in briefs paused on chains below parallel:
    bar x 5
    165 x 3
    255 x 2
    345 x 2
    *belt*
    435 x 2
    525 x 2
    *suit bottoms*
    615 x 1
    705 x 1
    755 x 1

    Leg extensions, 3 x 20

    Leg curls, 3 x 20

    Standing abs:
    green x 5 x 20

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

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

  12. #6412
    GFH Lones Green's Avatar
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    Bench

    Shirt:
    bar x 30
    95 x 10
    135 x 10
    185 x 8
    225 x 3
    275 x 1
    315 x 1
    *Shirt*
    365 x 1 bout a 4 board height
    405 x 1 bout a 3 board height
    435 x 1 bout a 2 board height
    455 x 1 2 board height
    495 x 1 touch

    DB press:
    45's x 20
    65's x 2 x 20

    Tate press:
    30's x 3 x 15

    MM band pressdowns, 100 reps

    DB rows:
    75's x 8
    90's x 8
    115's x 8

    DB shrugs:
    60's x 3 x 20

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

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

  13. #6413
    GFH Lones Green's Avatar
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    Knoxville, TN
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    6,863
    Deadlift

    I've been deathly sick. Flu then allergic reaction to tamiflu. Long story but I'm on the upswing, barely

    Sumo pulls
    135 x 8
    225 x 5
    315 x 5
    405 x 1
    *belt*
    495 x 1
    585 x 1

    Leg curls:
    purple x 3 x 20

    GHR:
    bw x 8
    +light band x 2 x 8

    Bench

    Floor press, pinky on ring:
    bar x 30
    95 x 10
    135 x 5
    185 x 5
    225 x 5
    245 x 5
    275 x 1
    315 x 1
    330 x 1

    Bench, middle finger on ring:
    185 x 20
    225 x 3 x 10

    Pressdowns:
    110 x 4 x 15

    One armed rows:
    75 x 10
    100 x 10

    Both arm rows:
    100 x 10
    125 x 10
    150 x 10

    Mini band pull aparts, 3 x 50

    Shrugs:
    225 x 20
    315 x 20
    405 x 20
    495 x 20
    545 x 20

    Still no voice what so ever, having a hard time breathing, but doing better by a small % every day
    23 years old
    6'3, 308 lbs

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

  14. #6414
    GFH Lones Green's Avatar
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    Deadlift

    Sumo pulls against 100 pounds of chain:
    135 x 5
    225 x 5
    *chain*
    225 x 2
    *belt*
    315 x 2
    365 x 1
    405 x 1
    455 x 1
    495 x 1
    545 x 0, felt like shit

    SSB close stance squats:
    175 x 5
    265 x 5
    265 x 5

    GHR:
    BW x 3 x 8

    Pull throughs:
    100 x 10
    150 x 10
    stack x 10

    Wide grip pulldowns:
    160 x 10
    180 x 10
    200 x 10
    160 x 10 v-bar
    180 x 10
    200 x 10

    Standing abs:
    stack x 4 x 20

    Leg curls:
    MM band x 2 x 50
    23 years old
    6'3, 308 lbs

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

  15. #6415
    GFH Lones Green's Avatar
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    Speed bench

    Speed bench against doubled minis and a choked mini:
    bar x 30
    *bands*
    bar x 8 - thumb length
    95 x 3
    135 x 3
    135 x 3
    135 x 3
    135 x 3 - pinky on ring
    135 x 3
    135 x 3
    135 x 3 - ring finger on ring
    135 x 3
    135 x 3

    Rack lockouts thumb length from smooth, fat grips and doubled MM bands:
    135 x 10
    225 x 3
    275 x 3
    315 x 3
    335 x 3
    355 x 3
    225 x 20

    Military:
    115 x 10
    115 x 10
    115 x 15

    Lateral raise:
    15's x 2 x 25

    Front raise:
    10's x 2 x 25

    Rear raise:
    12's x 2 x 25

    DB rollbacks:
    35's x 3 x 15

    MM band pressdowns:
    100 reps

    Standing abs:
    stack x 5 x 20


    Nice and easy work.
    23 years old
    6'3, 308 lbs

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

  16. #6416
    GFH Lones Green's Avatar
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    Squats

    Free squats in briefs with bulldog bar:
    bar x 5
    165 x 3
    255 x 2
    345 x 2
    *belt*
    435 x 1
    *suit bottoms*
    525 x 1
    615 x 1
    *light straps*
    705 x 1
    *wraps*
    775 x 1

    Leg extension, 3 x 20

    Leg curls, 3 x 20

    Hangman abs:
    green x 5 x 20

    Hip abduction:
    purple x 3 x 20


    Opening around 790 at the meet!
    23 years old
    6'3, 308 lbs

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

  17. #6417
    Westside Bencher Travis Bell's Avatar
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    Westside Barbell, OH
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    8,920
    Training is looking good still. Despite being sick. Keep pushing through man.


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

    Superior Athletics - Northeast Ohio's Center for Athlete Training
    *Westside Barbell Certified Gym

  18. #6418
    GFH Lones Green's Avatar
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    Quote Originally Posted by Travis Bell View Post
    Training is looking good still. Despite being sick. Keep pushing through man.
    Thanks Travis.
    23 years old
    6'3, 308 lbs

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

  19. #6419
    GFH Lones Green's Avatar
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    Max effort bench

    This was done at midnight last night. Definitely kind of odd, lol.

    Reverse green band bench:
    bar x 30
    95 x 10
    135 x 10
    185 x 5
    225 x 5
    275 x 5
    *reverse green band*
    315 x 3
    365 x 3
    405 x 1
    415 x 1 5 lb PR...this exercise has messed with my head for a solid year
    *shirt on*
    495 x 1 - 2 board
    545 x 1 - 2 board
    585 x 1 - 2 board
    605 x 1 - 2 board, 20 lb PR

    DB press:
    50's x 20
    70's x 10
    70's x 10

    *supersetted with*

    Band flyes:
    mini x 3 x 20

    Pressdowns:
    60 x 20
    80 x 20
    100 x 20

    1 arm DB rows:
    70's x 15
    85's x 15
    115's x 15

    DB shrugs:
    70's x 3 x 20


    Squatting the day before this put a little strain on my elbows, but I was good. The point of the greens and 2 board is just to overload a bit, a trick Travis told me to do 3 years ago that I've done every meet since haha. I got a deadlift opener Tuesday, and touch one more time in the shirt next week, and that's about it for the hard training for this one. This meet is gonna be a long time coming.
    23 years old
    6'3, 308 lbs

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

  20. #6420
    WBB Team Captain Coke's Avatar
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    Killer work dude, Wow!

  21. #6421
    GFH Lones Green's Avatar
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    Deadlift

    Sumo deadlifts in old briefs:
    145 x 3
    235 x 3
    325 x 1
    *belt*
    415 x 1
    *suit, straps down*
    505 x 1
    *light straps*
    555 x 1
    595 x 1

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

    Wide grip pulldowns, 3 x 20

    Seated rows, 3 x 20

    Hangman abs:
    green x 6 x 20


    600 is my opener
    23 years old
    6'3, 308 lbs

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

  22. #6422
    LittleJake JSully's Avatar
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    Feb 2004
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    Phoenix, AZ
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    2,172
    your progress thorughout this log is fantastic. I really enjoy coming in here every few months and seeing what you're up to. Keep up the great work.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  23. #6423
    JERSEY IRON Brian C's Avatar
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    Philly
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    5,387
    Very solid Lones. Anything coming up?
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes

  24. #6424
    GFH Lones Green's Avatar
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    Thanks for the kind words guys. I'm doing the SPF Ironman March 2nd.

    Speed bench

    Couldn't find both my sets of mini's at the gym, and got mad haha. So I just used one set, probably didn't need the extra tension anyway

    Speed bench against minis:
    bar x 30
    *add bands*
    bar x 3
    95 x 3 - half thumb length from smooth
    135 x 3
    155 x 3
    155 x 3
    155 x 3
    155 x 3 - thumb length from smooth
    155 x 3
    155 x 3
    155 x 3 - pinky on ring
    155 x 3
    155 x 3

    Rack lockouts, thumb length from smooth, fat grips and doubled MM bands:
    135 x 5
    225 x 5
    315 x 3
    355 x 3
    375 x 3

    Seated DB overhead:
    40's x 20
    60's x 10
    70's x 10

    Lateral raise:
    15's x 2 x 25

    Front raise:
    12's x 2 x 25

    TRX scarecrows:
    BW x 2 x 25

    MM band pressdowns:
    250 reps total
    23 years old
    6'3, 308 lbs

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

  25. #6425
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Lones Green View Post
    I'm doing the SPF Ironman March 2nd.
    Good luck with that Lones, not that you need it...the comp better beware, lol.

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