Page 4 of 259 FirstFirst ... 234561454104 ... LastLast
Results 76 to 100 of 6472

Thread: a Westside n00b's journey

  1. #76
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    DE Bench

    DE bench: (couldnt find short bands )
    barx10
    135x2
    135x2
    135x2
    165x2
    165x2
    165x2
    185x2
    185x2

    tricep dip machine:
    90x6
    180x6
    250x6

    tricep extension w/dumbbell, hands facing in:
    50x6
    70x6

    tricep pushdown:
    70x6
    stackx6

    front, side, and rear delt raises

    lat pulls:
    120x6
    140x6

    wide grip cable rows:
    140x6
    160x6

    upright rows w/cable:
    50x6
    65x6
    85x6

    hammer curls: (haven't done curls in forever)
    35'sx6
    45'sx6
    55'sx6


    all in all a decent DE bench day, nothing to really write home about though. my legs are still a bit sore from ME squat day, we'll see how tomorrow goes.

  2. #77
    Senior Member
    Join Date
    Jul 2006
    Posts
    1,396
    Good stuff man, lot's of volume, I like it!

  3. #78
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    Quote Originally Posted by TommyBoy View Post
    Good stuff man, lot's of volume, I like it!
    thanks buddy. my body responds best to volume.

  4. #79
    Who me? Chubrock's Avatar
    Join Date
    Jan 2004
    Posts
    9,761
    Nice DE day Lones. Very nice.

    Fuck, fight, or hold the light.

  5. #80
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    Quote Originally Posted by Chubrock View Post
    Nice DE day Lones. Very nice.
    appreciate it chubs.

  6. #81
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    DE Squat

    12 in box squats + 2 bands each side:
    barx10
    135x2 (add bands)
    135x2
    135x2
    185x2
    185x2
    185x2
    250x2
    250x2

    DE DL off a reebok step platform (8 in high):
    135x2
    135x2
    135x2
    185x2
    185x2
    185x2
    225x2
    225x2

    decline crunches, 3 x 8

    box jumps, 12 in box:
    5 sets of 10 jumps.

    done. i walked around a bunch today downtown. also did some fishing, which was a nice break. not a bad workout at all, i got my belt today and it fits pretty good, its still kind of tight but hey, that gives me motivation to lose some of my gut right?

  7. #82
    Senior Member
    Join Date
    Jul 2006
    Posts
    1,396
    that gives me motivation to lose some of my gut right?
    Maybe, that happened to me a while back....I ended up having to get a XXXXL belt.

  8. #83
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    Quote Originally Posted by TommyBoy View Post
    Maybe, that happened to me a while back....I ended up having to get a XXXXL belt.
    yeah, i have an XXXL one. we're probably about the same size tommy, except for your a lot stronger than i am haha. hopefully my lifts will look similar to yours once i'm in the game for a few years.

  9. #84
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    ps tommy...what do you think about adding an EC stack, or possibly thermocin after cleaning my diet up to lose some fat? maybe doing 20 min of HIIT each week?

  10. #85
    Senior Member
    Join Date
    Jul 2006
    Posts
    1,396
    Quote Originally Posted by lonesXedge View Post
    yeah, i have an XXXL one. we're probably about the same size tommy, except for your a lot stronger than i am haha. hopefully my lifts will look similar to yours once i'm in the game for a few years.
    No doubt man. Don't even think about stuff like that. You're new to the game and you're progressing extremely well. You gotta start some where. It wasn't too long ago when I couldn't even squat 3 plates. Just keep on doing what you're doing.

    Quote Originally Posted by lonesXedge View Post
    ps tommy...what do you think about adding an EC stack, or possibly thermocin after cleaning my diet up to lose some fat? maybe doing 20 min of HIIT each week?
    Absolutely. You and I are practically the same size and build, and my body type responds very well to thermogenics. I went from 305 to 260 back in the day, in 4 months. Then I added thermogenics and 45 min on the treadmill 2 times per week. Not too long ago, I went from 355 to 310 in 6 months, using thermos and a clean diet....no cardio what so ever. So yes cardio is good for you and it definitely won't hurt, but it's not 100% necessary. Thermos and a clean diet will work wonders. When I use the westside template and try to lose weight, I up the volume (which you already do) and cut the rest time between sets in half. So it's like: do a set of box squats, grab a sip of gatorade, then do another set. Sometimes I can do my 5 sets of speed squats in a matter of 2 minutes. I now notice myself inadvertantly taking shorter rest periods, and then i go to a meet and I have all the time in the world to get ready for my next attempt.

    I know it's great being a SHW, but I think we both know the risk factors behind it all. In the greater scheme of things, we're better off cutting down to a lower weight class.

  11. #86
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    very true tommy. i took about a 20 second rest between those sets of squats on my last dynamic day. thanks for all your help. it looks like i'm going to be cleaning up my diet, and buying a thermogenic a little bit later on down the road....i'd love to be 260 or 270.

  12. #87
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    its about time for bed. check out this before bed snack i just crafted.

    3 scoops opticen in skim milk, 3 spoonfulls of natty PB & 2 tablespoons milled flax *end shake
    3 eggs
    a few spoonfulls of cottage cheese, and a handful of cashews
    4 fish oil caps and my last opti men vitamin for the day

    looks like i'm ready to hibernate, haha
    Last edited by Lones Green; 06-10-2007 at 02:59 AM.

  13. #88
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    ME Bench

    DB incline:
    20'sx15
    40'sx6
    60'sx6
    70'sx6
    85'sx3

    JM press:
    135x6
    165x6

    skull crushers:
    45x6
    75x6

    tricep pushdown:
    20x10
    50x6
    stackx6

    heavy front, side, and rear delt raises

    DB row:
    110x6
    120x6

    close grip cable rows:
    140x6
    180x6

    DB shrugs:
    90x6
    110x6


    pretty decent workout, considering i moved a bunch of furniture for my mom all day today. didn't smash any PR's or anything, but it wasn't a bad workout, i was just kind of tired. no other comment except i was sweating like a pig by the time i got to lateral raises.

  14. #89
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    ME Squat

    ME Box squats, 12 in box:
    barx10
    135x6
    225x5
    275x6
    315x4
    335x2
    365x1
    385x0 (miss)

    i know i have that 385 in me, i've done it before, it wasn't easy, but i still did it...i just kind of hesitated too long on it. i actually got to try out my belt today, and i wore it during the heavy sets of squats, but i didn't really use it, if you know what i mean. i kind of forgot about it. i need to get used to the belt before i incoporate it into my workouts.

    DL on 8 in reebok step box:
    135x8
    185x6
    225x6 (tried to take a video of these, but my digital camera only takes :15 of video at a time...i'm going to borrow my friends video camera before too long, and get some vids up)

    these were actually really hard, especially after the squats...the whole furniture moving thing had a toll on my workout, today was the first time in about a year my calves have been sore. very weird!

    GM's:
    barx10
    135x8
    185x8

    legs were shaking after these,

    Leg press:
    basically just loaded up the machine with 100 lb plates and did 3x6, i'm going to stop doing leg press...the arms of the machine were shaking as i was pressing, plus i'd rather be squatting.

    standing calves:
    stack for 3 sets of 6



    okay workout, my legs are COOKED. i'm kind of at a plateau on my lifts right now. i'm trying to eat more, but its so hard haha. i need to get my bloody squat up! i think i'm going to start working 3 hours every morning (6-9) for this guy loading 50 lb water jugs in a truck. i'm feeling kind of lazy not working or going to school, although lifting is a job itself. a very awesome, rewarding job. its just 3 hours 5 days a week, and he said i could get more hours if i wanted. i need spending money, i'm planning on going on a few roadtrips soon. so i'm going to be snatching/farmers walking water jugs around all day, haha.

  15. #90
    Senior Member
    Join Date
    Aug 2005
    Location
    Rhode Island
    Posts
    12,251
    good stuff man much more then OK
    2000 or bust

  16. #91
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    Quote Originally Posted by Stumprrp View Post
    good stuff man much more then OK
    thanks stumpy. i need to get up to rhode island so we can throw that log around.

  17. #92
    Who me? Chubrock's Avatar
    Join Date
    Jan 2004
    Posts
    9,761
    Geez man, pulling of an 8in block? Drop it down some and pull some really heavy **** haha. Very nice job all around though. Squats looking right now. You'll smoke the 385 soon enough.

    Fuck, fight, or hold the light.

  18. #93
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    Quote Originally Posted by Chubrock View Post
    Geez man, pulling of an 8in block? Drop it down some and pull some really heavy **** haha. Very nice job all around though. Squats looking right now. You'll smoke the 385 soon enough.
    hahaha you should have seen me. with my long legs, it felt like i was pulling from a second story window. thanks for the support!!

  19. #94
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    DE Bench

    DE bench:
    barx10
    135x2
    135x2
    135x2
    165x2
    165x2
    165x2
    185x2
    185x2

    i varied grip on these, but for the most part kept it close.

    tricep pushdowns:
    stack for 2 sets of 6

    hammer strength dip machine:
    200x6
    250x6

    front, side and rear delt raises

    narrow grip t bars:
    2 plates for 6
    3 plates for 6

    hammer strength high rows:
    180x6
    270x6

    power shrugs:
    225x5
    315x6

    no comments. decent workout. i start work bright and early in the morning, 6 am. at least i only work til 9, moving around 5 gallon water jugs.

  20. #95
    Breaker of Skulls Guido's Avatar
    Join Date
    Dec 2004
    Location
    40N 88W
    Posts
    11,316
    Nice stuff in here, man. Lovin' this Westside style lifting.
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


    My Training Journal
    www.illinipowerlifting.org

    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

  21. #96
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    no workout tonight, waiting until tomorrow. i didn't get much sleep last night, i'm trying to get my whole schedule adjusted to working in the morning.

  22. #97
    Gaglione Strength Chris Rodgers's Avatar
    Join Date
    Jan 2001
    Location
    LI,NY
    Posts
    9,266
    8" block is crazy. Be careful with that. I pull from 5" max and that puts the bar about 1/2" from touching my foot.

    As far as the belt goes, make sure to use it for your speed work and focus on pulling your air into your belly and pushing your abs against the belt. The speed work will give you a ton of practice with it and then you can put it on when going for a heavy ME lift.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  23. #98
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    Quote Originally Posted by Chris Rodgers View Post
    8" block is crazy. Be careful with that. I pull from 5" max and that puts the bar about 1/2" from touching my foot.

    As far as the belt goes, make sure to use it for your speed work and focus on pulling your air into your belly and pushing your abs against the belt. The speed work will give you a ton of practice with it and then you can put it on when going for a heavy ME lift.
    thanks chris. good call on using the belt on DE day.

  24. #99
    Risk10k Clifford Gillmore's Avatar
    Join Date
    Sep 2005
    Location
    Perth, Western Australia
    Posts
    5,760
    Great looking work in here, I'll be sure to keep more tabs!

  25. #100
    Senior Member
    Join Date
    Jul 2006
    Posts
    1,396
    Quote Originally Posted by lonesXedge View Post
    its about time for bed. check out this before bed snack i just crafted.

    3 scoops opticen in skim milk, 3 spoonfulls of natty PB & 2 tablespoons milled flax *end shake
    3 eggs
    a few spoonfulls of cottage cheese, and a handful of cashews
    4 fish oil caps and my last opti men vitamin for the day

    looks like i'm ready to hibernate, haha
    ****, that sounds great to me! Great lifting as always.

Similar Threads

  1. Westside 'Til You Die!
    By silles in forum Powerlifting and Strength Training
    Replies: 10
    Last Post: 12-20-2007, 05:49 AM
  2. Westside Template Made Easy
    By Sensei in forum Powerlifting and Strength Training
    Replies: 8
    Last Post: 12-25-2005, 01:26 AM
  3. 2003: A Westside Odyssey
    By NateDogg in forum Member Online Journals
    Replies: 290
    Last Post: 07-17-2003, 09:44 AM
  4. MonStar's Return to Westside
    By MonStar in forum Member Online Journals
    Replies: 141
    Last Post: 04-21-2003, 01:04 PM
  5. Hard Work, Westside, and other ramblings
    By Paul Stagg in forum Member Online Journals
    Replies: 94
    Last Post: 09-04-2002, 02:19 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •