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Thread: a Westside n00b's journey

  1. #2351
    GFH Lones Green's Avatar
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    Quote Originally Posted by slashkills View Post
    Thats some great work lones! Cant wait to see the meet results
    Thank you
    23 years old
    6'3, 308 lbs

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

  2. #2352
    GFH Lones Green's Avatar
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    ME Bench

    Bench w/carpet:
    bar x a lot
    135 x 5
    185 x 2
    205 x 2
    225 x 2
    245 x 2
    265 x 1
    275 x 1

    Didn't have much of a problem with any of those.

    Rack lockouts, set bout halfway:
    225 x 5
    225 x 5
    225 x 5

    Took it a bit easy on those, keeping the shoulders happy

    BB Shrugs:
    135 x 20
    225 x 15
    *straps*
    315 x 15
    315 x 15

    Went 405 on these but had some problems with the boys, LOL. I was basically doing a rack pull into a shrug due to Vikki's shortness, haha. I still hate shrugs.

    Tate presses:
    30's x 10
    35's x 10
    40's x 10

    Cable rows:
    140 x 10
    160 x 10
    220 x 10


    Bit of an easy session, I plan on getting back in the shirt next week so I saved it for that. I like the carpet a lot.
    23 years old
    6'3, 308 lbs

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

  3. #2353
    GFH Lones Green's Avatar
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    DE Squat/DL

    Speed pulls against mini's, somewhere between DBL'd & quaded, 2 in deficit:
    *king suit bottoms*
    135 x 1
    135 x 1
    135 x 1
    225 x 1
    225 x 1
    315 x 1
    315 x 1

    Power squat machine:
    245 x 5
    445 x 5
    *add belt*
    605 x 5
    695 x 5

    Pull throughs:
    160 x 10
    stack x 10
    stack x 10

    45 degree back raises:
    1 plate x 10
    1 plate x 10
    1 plate x 10

    Decline situps:
    BW x 10
    25 plate x 10
    25 plate x 10

    Standing calves, 3 x 15

    Grip work on 2 grapplers, held the fat end of the barbell:
    35 lb plate on each x 1 min
    45 lb plate on each x 1 min
    45 lb plate & 25 plate on each x 20 seconds

    messed around and pinched 5 thick 5 lb plate together with each hand


    Went to a different gym today. Same chain, different branch. They got a new rack so we figured we'd check it out. It has band pegs but it still isn't wide enough. The band set up on the speed pulls was a bit weird, I'd say it added 100-150 lbs at the top of my lockout.

    First, I forgot my little membership card so they tried to make me pay a dollar for a new one. I told them I didn't have my wallet, even if I did I wasn't charging a dollar to my card.

    When I was pulling a trainer came over to me and said "You can't do that. Lighten the weight." So I did it again and slammed it on the floor real nice.

    If anyone wants to contribute to my gym fund it is needed now more than ever...
    23 years old
    6'3, 308 lbs

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

  4. #2354
    Always listening & learnin lil' power's Avatar
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    Well crap I thought this would be different! Now I'm sorta glad I didn't go.
    Way to show 'em, just more motivation.
    RAW/165's/ 365-215-360-940 ttl -Elite
    Single Ply/ 165's / 450-325-380 - 1155 ttl -Pro

  5. #2355
    Westside Bencher Travis Bell's Avatar
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    haha keep at it bud. I know that crap is super irritating. Paul Childress and I were talking this weekend about how worthless 99% of personal trainers are


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  6. #2356
    Breaker of Skulls Guido's Avatar
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    I would have ripped out their still beating heart and then taken a bite of it in front of them.

    Missed ya at the Arnold, but saw DonnaJo there. You could have lifted with me and Lynn if you'd been there (and gotten to see Travis, Gillingham, Phil Pfister, Arnold, etc. etc.). Not that I'm ragging on ya or anything.
    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

  7. #2357
    GFH Lones Green's Avatar
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    Quote Originally Posted by Guido View Post
    I would have ripped out their still beating heart and then taken a bite of it in front of them.

    Missed ya at the Arnold, but saw DonnaJo there. You could have lifted with me and Lynn if you'd been there (and gotten to see Travis, Gillingham, Phil Pfister, Arnold, etc. etc.). Not that I'm ragging on ya or anything.
    HAHA. I'm working on money for a monolift right now, so I'll just have to bench at the commercial gym and that'll be all.

    My last day there will be glorious though.

    Wish I could have been there, but this meet preparation is too important to me...
    23 years old
    6'3, 308 lbs

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

  8. #2358
    Breaker of Skulls Guido's Avatar
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    Understand. Hope it all pays off at your meet!
    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

  9. #2359
    ANVIL POWER Detard's Avatar
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    Great session man. Commercial gyms ****in suck man! I know your pain. I trained at a health club in the past, and I was surrounded by grannies listening to celine dion. Garage gyms FTW!
    w:225lbs. h:5'10.
    630/385/545/1560
    Journal | Vids

    "im ready for the ladies too, my stomach has never been bigger and ive never been hairier." - Stumprrp

    TJW

  10. #2360
    Senior Member
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    Haven't gotten in here much lately. Good work lately, man. Hope it goes well for you at your meet!

  11. #2361
    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

  12. #2362
    GFH Lones Green's Avatar
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    Something in my back is real tight, I believe its a rhomboid or a lower trap. Not sure what the culprit is, think it might have been shoveling gravel yesterday. I'll get some blood flowing in it today, then trade in the upper back volume for more triceps and some shoulders.
    23 years old
    6'3, 308 lbs

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

  13. #2363
    Go Bears Pete22's Avatar
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    Quote Originally Posted by lonesXedge View Post
    Something in my back is real tight, I believe its a rhomboid or a lower trap. Not sure what the culprit is, think it might have been shoveling gravel yesterday. I'll get some blood flowing in it today, then trade in the upper back volume for more triceps and some shoulders.
    Damn rhomboids.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  14. #2364
    Senior Member NUCadet97's Avatar
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    must be those shrugs

    Raw Elite classification in 3 weight classes

    raw squat: 380 lbs
    raw bench: 270 lbs
    raw deadlift: 430 lbs
    raw total: 1,080 lbs

  15. #2365
    GFH Lones Green's Avatar
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    DE Bench

    *back warmup stuff*

    Speed bench, various grips:
    bar x a lot
    135 x 3
    135 x 3
    135 x 3
    155 x 3
    155 x 3
    185 x 3
    185 x 3
    185 x 3

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

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

    1 arm DB row, strict form:
    50's x 15
    80's x 8
    100's x 8

    Pulldowns:
    100 x 10
    140 x 10
    180 x 10

    MM band front raises, 3 x 10

    MM band side raises, 3 x 10

    20 min elliptical


    Back feels a lot better, I did a bunch of stretching and what not through the entire workout. Just had a contrast shower as well.
    23 years old
    6'3, 308 lbs

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

  16. #2366
    Getting stronger Donnajo's Avatar
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    Hey , sorry I missed you guys...I can't work out til at least 4....had dishwasher delivered and then doctors appt.....

  17. #2367
    GFH Lones Green's Avatar
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    ME Squat @ Cell Block

    14 in box squats, straight weight:
    *briefs*
    bar x 3
    155 x 3
    255 x 3
    345 x 1
    *suit bottoms*
    435 x 1
    485 x 1
    *LOOSE straps up*
    525 x 1, smoked

    Opener will be 515. Then I'll move on to 545, then we'll see from there

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

    GHR's:
    BW x 10
    BW x 10
    BW x 10

    Hack squats:
    250 x 10
    300 x 10
    350 x 10

    Decline situps:
    25 lb KB on chest x 10
    35 lb KB on chest x 10
    45 lb KB on chest x 10

    Hip abduction, DBL'd purple, 3 x 10


    Bunch of rain, so the drive sucked. It was a good session though, I shut it down where I was supposed to and smoked the weight. Brent said my form was dead on.

    Had a couple comments on looking slimmer, I'm 303 right now and not sure how that works out. My pants are fitting a bit looser, IFBB here I come.

    Highlight of my day was at Qdoba before I trained I got my normal chicken burrito with extra meat, had a conversation with the guy who worked there about lifting weights and he scooped 3 HUGE spoonfulls of chicken on my burrito. The thing had to weigh 2 lbs.

    Now to take a weight in the shirt Saturday.
    23 years old
    6'3, 308 lbs

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

  18. #2368
    Getting stronger Donnajo's Avatar
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    Quote Originally Posted by lonesXedge View Post
    ME Squat @ Cell Block

    14 in box squats, straight weight:
    *briefs*
    bar x 3
    155 x 3
    255 x 3
    345 x 1
    *suit bottoms*
    435 x 1
    485 x 1
    *LOOSE straps up*
    525 x 1, smoked

    Opener will be 515. Then I'll move on to 545, then we'll see from there

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

    GHR's:
    BW x 10
    BW x 10
    BW x 10

    Hack squats:
    250 x 10
    300 x 10
    350 x 10

    Decline situps:
    25 lb KB on chest x 10
    35 lb KB on chest x 10
    45 lb KB on chest x 10

    Hip abduction, DBL'd purple, 3 x 10


    Bunch of rain, so the drive sucked. It was a good session though, I shut it down where I was supposed to and smoked the weight. Brent said my form was dead on.

    Had a couple comments on looking slimmer, I'm 303 right now and not sure how that works out. My pants are fitting a bit looser, IFBB here I come.

    Highlight of my day was at Qdoba before I trained I got my normal chicken burrito with extra meat, had a conversation with the guy who worked there about lifting weights and he scooped 3 HUGE spoonfulls of chicken on my burrito. The thing had to weigh 2 lbs.

    Now to take a weight in the shirt Saturday.

    good job lones on the squatting.

    And I told you Qdoba is so much better than Moes......

  19. #2369
    Gaglione Strength Chris Rodgers's Avatar
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    303! DANG! Maybe by tomorrow I will be 183, lol.

    Good squats son!
    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

  20. #2370
    Go Bears Pete22's Avatar
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    Quote Originally Posted by lonesXedge View Post
    Highlight of my day was at Qdoba before I trained I got my normal chicken burrito with extra meat, had a conversation with the guy who worked there about lifting weights and he scooped 3 HUGE spoonfulls of chicken on my burrito. The thing had to weigh 2 lbs.
    I'm jealous, I always get charged up the ass for just 1 extra scoop of meat, but three for free? Nice squatting btw, good to hear everything is solid leading up to the meet.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  21. #2371
    Westside Bencher Travis Bell's Avatar
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    600 on a third.....


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  22. #2372
    GFH Lones Green's Avatar
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    Quote Originally Posted by Donnajo View Post
    good job lones on the squatting.

    And I told you Qdoba is so much better than Moes......
    Still not sure if I can agree with you on that one. Moes tastes better...
    23 years old
    6'3, 308 lbs

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

  23. #2373
    GFH Lones Green's Avatar
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    Quote Originally Posted by Chris Rodgers View Post
    303! DANG! Maybe by tomorrow I will be 183, lol.

    Good squats son!
    Haha gotta eat man.
    23 years old
    6'3, 308 lbs

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

  24. #2374
    Getting Better..... bigmoney's Avatar
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    great squattin dude! How does that weight feel on your back?

  25. #2375
    GFH Lones Green's Avatar
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    Quote Originally Posted by Pete22 View Post
    I'm jealous, I always get charged up the ass for just 1 extra scoop of meat, but three for free? Nice squatting btw, good to hear everything is solid leading up to the meet.
    Thanks man. The guy at Qdoba told me about how he used to max out all the machines in high school. He had the chicken in his hand, so I acted real interested. Try it.
    23 years old
    6'3, 308 lbs

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

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