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Old 03-18-2011, 06:24 PM   #21
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Friday- Great awesome time

Notes- Have not deadlifted heavy in sometime but following the program I needed to hit something heavy for a single anf next week try to pull that Single for doubles, triples and then 4 week est. a new pr but alas today was a starting point again

1) Pull-Ups @ Body Weight
5x20/20/20/12/12

2) Dead-Lifts
135x15
185x12
205x12
315x1
315x1
315xfail

Note- 315 = land of the weak again ahahhaha

3) Front Squats
135x15
200x5
225x 2 but the second one was shaky and not all the way down
225x fail
225x 1 not all the way down

Note- Have never set a PR with Front's always do high reps 225 felt like a ton of bricks but atleast I have a number to shoot for

4) Mass Set Biceps Work - Noticed my back is strong but bicep str is lagging. Did High Volume for the end of the week. Instead of Bouncing around from bicep excersise to another one I stuck with what I feel works in my arms

Super Set as the program suggested

A) BB Bicep Curls - 50x5x20 Reps - Next Round - 55x5x20
B) DB Hammer Curls 30x5x8-10Reps - Next Round- 35x5x8-10

Biceps are dead - Begining on the week work will be Heavy Sets.
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Old 03-19-2011, 07:27 PM   #22
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saturday- Conditioning-GPP-

Circuit - #1
A) Speed Skip Rope - 3 x 200 Seconds
B) Ab Crunch V-Ups- 3 x 25

#2
A) Sayoc Drills- Vital Template - 5 x 100 Count
B) Triangle Foot Work Deep Silat Leg Lunges - 5 x 15 Each Leg
C) Exposive Leg Lunges - 5 x 15 each leg
D) V-Up Cunches- 5 x 25

#3
A) Sprawls To Push Ups - 5 x 20
B) Roman Chairs - 5 x 30
C) 150lb Sand Bag Stacks- 5 sets

#4
A) Deep Leaning Thai Leg Lunges-5 x 20 Both Legs
B) Up-Ward Wrist Flips - 5 x fail

#5
A) IN-ward bb Wrist For-Arms Curls- 5 x fail
B) 45lb Plate Side Bends- 5 x 15

Legs and Mid-Section Feel like Butter
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Old 03-21-2011, 03:09 PM   #23
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Monday - New Start. Sadly I pulled the plug on the current program..I just didnt know enough about it to use it and I found my self not able to wrap my head around it and like Gasper, I am a sucker for West-Side..I earned my str and size from West-Side so I went back today..Will still use my prowler on Off Days..Hit some Awesome numbers today..


West-Side

Monday - Max Effort Bench

1) CGBP

Play Numbers

135/185/225/235 and 255

Working Singles

300x1
300x1 almost 2
300x1 Last time 3rd set was a fail
300x1 and a half, almost a 4th set at 300

2) Chest Dips
5x20/15/15/15/15

3) Flat DB Flyes
25x5x15

4) OH Standing DB Press
25x15
30x12
40x8 - Left some gas in the tank
50x10
50x8

5) Skull-Crushers
50x15
75x10
80x8
90x5 - Left Gas in the tank
105x8

6) Pull-Ups Weighted
5 sets with 50lbs @ 10/8/8/7/8
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Old 03-21-2011, 03:18 PM   #24
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Sick weights and volume max!! Great work bro!
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Old 03-21-2011, 03:25 PM   #25
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Heavy and Light gotta love it..Put in work, You and gasper are my Inspiration
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Old 03-22-2011, 04:59 PM   #26
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Tuesday - It was Max Squat day, I played with 225 on the front squat and it came out either awesome for x1 or shitty, I think my form needs work..So suggestions? Should I continue to try and push 225 for 1's or drop the weight for x1 and work on form with lower weight or what?


Tuesday - Max Effort Squat.

1) Front Squat

Play Weight - 135/155/185 with 5 sets between 8-12

Work Weight For Singles
225x1
225xfail
225x1
225 and I fell in the squat rack. After that I was done with Squatting

2) Single Leg Step Ups -
3 x 20 each leg, One leg at a time

3) Walking Lunges -
3 x 12

4) SLDL -
100x5x15

5) Good-Mornings -
40lbsx5x20 - Went light since SLDL kinda hit the lower back anyways.
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Old 03-22-2011, 05:43 PM   #27
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Good workout Max. Try loosing 25lbs or so and do 2's or 3's for a while to work on form. Good luck smashing the front's, its a great squat!!
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Old 03-23-2011, 02:50 PM   #28
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Wednesday - assistance Work

1) Ez-Curls
95x8
100x5
100x5
100x5
100x3
Drop Set
90x5
80x5
70x8
65x10
65x10

2) DB Hammer Curls/Normal BB Curl Super Set
DB - 55x5x8
BB-30x5x10

3) DB Rotation Curls
35x5x10

4) Isoaltion Pump keeper curls/ Standing Calf Raise
Isolation- 20x5x12
Calf Raise - 400x5x50

5) Forearm Inward Curls/Weighted Roman Chairs
Forearms - 50x5x30
Roman Chairs- 20lb Weighted - 5x30

6) Forearm Wrist Upward Flips/Ab Wheel Super Set
Upward Flips- 30x5x30
Ab Wheel- 5 x 10
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Old 03-23-2011, 03:58 PM   #29
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Jeez, I can only imagine who huge your arms would've been afterwards.
You went to town on 'em.

Sub'd. Had no idea this was your log. Awesome thread name btw.
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Old 03-23-2011, 04:51 PM   #30
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Quote:
So suggestions? Should I continue to try and push 225 for 1's or drop the weight for x1 and work on form with lower weight or what?
some sick workouts in here bro. yeah front SQs are a bitch. IMHO I say drop the weight to something easy and work your way up. and get pissed off when lifting! SFW
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