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Thread: a Westside n00b's journey

  1. #1351
    GFH Lones Green's Avatar
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    DE bench

    *stretching and foam rolling*

    speed bench w/doubled minis:
    bar x 10
    bands x 3
    95 x 3 x 3
    115 x 3 x 3

    pushdowns:
    50 x 10
    70 x 10
    stack x 10

    kroc rows:
    75 x 20
    110 x 20
    130 x 10

    rear delt raises, 2 x 15

    front delt raises, 2 x 15

    lateral raises, 2 x 15

    hammer curls:
    35's x 10
    40's x 10
    50's x 10

    CoC gripper work

    20 min elliptical
    23 years old
    6'3, 308 lbs

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

  2. #1352
    Lexen Xtreme
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    Looks like a thorough bench assistance workout. Enjoy the soreness tomorrow

  3. #1353
    GFH Lones Green's Avatar
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    Quote Originally Posted by 275er View Post
    Looks like a thorough bench assistance workout. Enjoy the soreness tomorrow
    yup, the kroc rows keep getting me every time i do them. next time i will go 120's x 20, and try 150's x 10.
    23 years old
    6'3, 308 lbs

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

  4. #1354
    Getting stronger Donnajo's Avatar
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    Oh wow you did front and rear delts. I only did side raises. Oh well. I got everything else in but cardio.

    Went to the health shoppe after the gym and got that torrent black cherry that vicki had yesterday. That guy is real nice there. He remembered me and gave me a discount again plus a free t-shirt and shaker cup.


    I am so spoiled now having you and Vicki to lift with. I did not like lifting alone.

    Also, ran into one of the guys that lifts at 7 am. He came up to me and said he saw me lift at the meet. He said we could lift with them anytime and I told him likewise. I said that you need another guy to lift with besides all of us girls. Especially when you start squatting real heavy.

  5. #1355
    GFH Lones Green's Avatar
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    Quote Originally Posted by Donnajo View Post
    Oh wow you did front and rear delts. I only did side raises. Oh well. I got everything else in but cardio.

    Went to the health shoppe after the gym and got that torrent black cherry that vicki had yesterday. That guy is real nice there. He remembered me and gave me a discount again plus a free t-shirt and shaker cup.


    I am so spoiled now having you and Vicki to lift with. I did not like lifting alone.

    Also, ran into one of the guys that lifts at 7 am. He came up to me and said he saw me lift at the meet. He said we could lift with them anytime and I told him likewise. I said that you need another guy to lift with besides all of us girls. Especially when you start squatting real heavy.
    i was at the health shoppe, i beeped at you but you didnt see me.

    those guys are both very cool, tracey is hilarious. i just can't make it to the gym at that time because of work.
    23 years old
    6'3, 308 lbs

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

  6. #1356
    Always listening & learnin lil' power's Avatar
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    Sorry didn't make it today....work interfered. gotta it give preference sometimes - helps pay for that new cycle you haven't seen yet. lol

    Lones, there was a comment on my deadlift video that Donna posted...said tell her not to stay down so long....I didn't think I did, what's your opinion? Or am I pulling that girl thing and possibly thinking about it while I'm setting up? You know I'm always open for suggestions - helpful ones anyway.

  7. #1357
    GFH Lones Green's Avatar
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    Quote Originally Posted by lil' power View Post
    Sorry didn't make it today....work interfered. gotta it give preference sometimes - helps pay for that new cycle you haven't seen yet. lol

    Lones, there was a comment on my deadlift video that Donna posted...said tell her not to stay down so long....I didn't think I did, what's your opinion? Or am I pulling that girl thing and possibly thinking about it while I'm setting up? You know I'm always open for suggestions - helpful ones anyway.
    well, the longer you stay down, the more time you have to hold your air. i take my air, get my grip and go in the least amount of time possible...as you can see with my last DL attempt at the meet i set up TOO fast - and didn't get my thumb hooked well enough.

    the less time you spend down there, the less time you have with no air...and when you bend over your body wants to push that air out. you can PM drew if you want, he is a smart dude and i'm sure he'd explain further.
    23 years old
    6'3, 308 lbs

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

  8. #1358
    GFH Lones Green's Avatar
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    23 years old
    6'3, 308 lbs

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

  9. #1359
    GFH Lones Green's Avatar
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    ME squat/dl

    *stretching and foam rolling*

    reverse band squats: (choked light bands, 0 off the top ~50 off bottom, briefs only)
    135 x 5
    225 x 5
    315 x 3
    405 x 3
    455 x 1
    495 x 1

    that was it. had more in the tank, but i need to get the band setup right for these...might do them again next week with doubled lights, i normally do them with doubled bands. the rack we squatted on was shaking like a leaf, and i could feel the bar bending pretty bad so i stopped. we did the ghetto monolift thing as well, and spotting + working the pins is impossible. form felt pretty good though

    blue band pull throughs, 3 x 10

    light hack squats, 3 x 10

    light trap bar DL's, 3 x 10

    decline sit-ups, 3 x 10

    seated calves, 3 x 15


    that was it. the gym we squatted in had a rack that was a bit wider than the one i'm used to, but not quite wide enough.
    23 years old
    6'3, 308 lbs

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

  10. #1360
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    Your a big sumgun Lones - good pics man.

  11. #1361
    GFH Lones Green's Avatar
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    Quote Originally Posted by Ben Moore View Post
    Your a big sumgun Lones - good pics man.
    thanks. i got on the scale today at 287. my briefs were fitting so loose. i think i am going to 308 for my next meet in February

    you decide about that December meet?
    23 years old
    6'3, 308 lbs

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

  12. #1362
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    Quote Originally Posted by lonesXedge View Post
    thanks. i got on the scale today at 287. my briefs were fitting so loose. i think i am going to 308 for my next meet in February

    you decide about that December meet?
    I won't know until after the baby comes big man. I'll be sure and let you know.

  13. #1363
    GFH Lones Green's Avatar
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    Quote Originally Posted by Ben Moore View Post
    I won't know until after the baby comes big man. I'll be sure and let you know.
    gotcha, i didn't even think about the baby. whens the due date?
    Last edited by Lones Green; 09-25-2008 at 04:03 PM.
    23 years old
    6'3, 308 lbs

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

  14. #1364
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    Oct 12th, but she's probably going to be induced before that.

  15. #1365
    GFH Lones Green's Avatar
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    Quote Originally Posted by Ben Moore View Post
    Oct 12th, but she's probably going to be induced before that.
    oh, so its very soon. i'm sure you're anxious about it, i wish the best for you and the baby.
    23 years old
    6'3, 308 lbs

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

  16. #1366
    Body by 4th Meal Big o Boy's Avatar
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    nice pics lones... all show good form and everything... sweet.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  17. #1367
    GFH Lones Green's Avatar
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    Quote Originally Posted by Big o Boy View Post
    nice pics lones... all show good form and everything... sweet.
    thanks dude...my squat form is something i've really been working on
    23 years old
    6'3, 308 lbs

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

  18. #1368
    GFH Lones Green's Avatar
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    ME bench

    *stretching and foam rolling*

    bench, straight weight:
    bar x 5 close grip
    bar x 5 wide grip
    135 x 5
    185 x 5
    225 x 1
    225 x 1

    now that i look back, i should have done more sets. to be honest i had just woken up and i wasn't completely aware of what was going on, LOL. the singles were easy, i didn't really feel like missing a weight today. i think currently i have 245-275 in me.

    Fry presses:
    50's x 10
    60's x 8
    70's x 8

    pulldowns w/back bar:
    100 x 10 neutral grip
    120 x 10 underhand grip
    140 x 10 neutral grip
    160 x 10 underhand grip

    reverse pec dec:
    75 x 10
    90 x 10
    105 x 10

    20 min stepmill


    nice and short. doing things a bit different, i'm adding in a few sets of 5 on max effort work and doing some stuff to build mass in my assistance work. i need to fill out the 308 class. i am 287 pounds right now.
    23 years old
    6'3, 308 lbs

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

  19. #1369
    GFH Lones Green's Avatar
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    here is my diet, i will bold the things i am adding in to gain weight.

    5:30 am
    5 whole eggs, 3 peices of whole wheat toast (or oatmeal), 2 cups whole milk, bottle of water, eco green multivitamin, 4 fish oil caps

    8:00 am
    300 cals in chicken breast, 32 oz gatorade

    10:00 am
    MAXIMUS shake

    pre-workout
    RESULTS shake, 10g BCAA's ...just started RESULTS again

    *train at 11 or 12*

    while training
    32 oz gatorade

    post workout
    1/2 MAXIMUS shake, 1 scoop waxy maize

    1 hour later
    300 cals in chicken, bison, beef, or tuna, 2 cups whole milk, 1000mg vit C

    2 hours after last meal
    MAXIMUS shake

    Dinner (around 6 or 7 pm)
    1500 clean cals. (steak, chicken, fish, chili, burritos, beef stew, pork, sweet potatoes, pasta, brown rice, whole milk are most common).

    dinner used to be 1000, it will be upped to ~1500

    before bed, 9-10 pm
    2 scoops Nitrean in whole milk (used to be in just water), eco green multivitamin, 4 fish oil caps


    thats basically my plan...should fill me out to 308.
    23 years old
    6'3, 308 lbs

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

  20. #1370
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    Good luck with everything, Lones! Isn't benching a pain in the tail?! I actually love to bench...I just wish I was better at it, haha! Out of curiosity, what is a Fry Press? Thanks, bud!

  21. #1371
    GFH Lones Green's Avatar
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    benching does suck. a fry press is something jason fry showed me when he was in town, its basically just a DB press, starting at the chest with palms in, and working the transition from having palms in at the chest to a wide lockout with your palms facing like a regular DB press. its supposed to help your lockout and with flaring your elbows at lockout.
    23 years old
    6'3, 308 lbs

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

  22. #1372
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    Quote Originally Posted by lonesXedge View Post
    benching does suck. a fry press is something jason fry showed me when he was in town, its basically just a DB press, starting at the chest with palms in, and working the transition from having palms in at the chest to a wide lockout with your palms facing like a regular DB press. its supposed to help your lockout and with flaring your elbows at lockout.
    Gotcha. Thanks, Lones.

  23. #1373
    GFH Lones Green's Avatar
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    DE squat/DL

    *stretching and foam rolling*

    Speed squats in vikings, on a 12 in box with a couple inches of foam:
    135 x 2
    245 x 5 x 2
    295 x 2 x 2

    Dimel deads:
    135 x 2 x 15
    185 x 1 x 15

    reverse hyper:
    bw x 10
    1 plate x 10
    1 plate + 1 quarter x 10

    standing one legged hamstring curls:
    70 x 12 each leg
    100 x 12 each leg
    stack x 12 each leg

    20 min elliptical


    was going on minimal sleep. worlds is this weekend, i'm looking forward to seeing some big lifts from the boys at cell block.
    23 years old
    6'3, 308 lbs

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

  24. #1374
    Body by 4th Meal Big o Boy's Avatar
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    workouts look good... So does diet. I don't know much about eatting healthy to bulk up, but it looks better than my plan!
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  25. #1375
    GFH Lones Green's Avatar
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    Quote Originally Posted by Big o Boy View Post
    workouts look good... So does diet. I don't know much about eatting healthy to bulk up, but it looks better than my plan!
    thanks dude. sticking around 308 i can't afford for my diet to be TOO sloppy.
    23 years old
    6'3, 308 lbs

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

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