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-   -   Max And The West Side Connection (http://www.muscleandbrawn.com/forums/showthread.php?t=3475)

MMA Max 06-06-2010 03:41 PM

Max And The West Side Connection
 
I have been prepping myself for this for two weeks, Today was the first day West Side. All I can say is wow! I am dripping in Sweat from head to toe.

Program Design by Gasper - Many thanks brother, This is what I was looking for.

Sunday - Dynamic(Speed)Squat/Dead

I warmed up just to get the knees flowing

Front Squats - Just the bar for 3 x 12


1) Box Squats - 10x3 - Rest Period between sets was 20 seconds between 200 and 210 and at 220 my rest period was 35 seconds, I was dripping with sweat.
200x3
210x3
220x3/x3/x3/x3/x3/x3/x3/x3

Additional work
2) Walking Lunges - 5 x 12

3) Stiff Leg Deads
140x10
190x5
200x6 PR
210x5 PR
220x5 PR
230x5 PR

I know I could have gone higher but I don't want to jump ahead of myself just yet but for me, Pulling 230 was friggen awesome!

4) Standing Calves Raise
100 Weight Vest and deep - 5 x 50

5) BB Curls
70x6/x6
80x5
50x10
50x10

6) Additional Work - DB Curls - 3 x 10

BendtheBar 06-06-2010 03:51 PM

That workout looks kick ass Max. Great job, and way to knock out those PRs.

strkout35 06-06-2010 03:54 PM

good looking workout there man. 5x50 on calf raises??? that must've burned like a motherfu**er. awesome box squats too

onetiredkris 06-06-2010 04:06 PM

haha the connection fo sho gonna make your legs grow!!! hoe


good stuff max

MMA Max 06-06-2010 04:13 PM

Quote:

Originally Posted by strkout35 (Post 61502)
good looking workout there man. 5x50 on calf raises??? that must've burned like a motherfu**er. awesome box squats too

Oh they were on fire!!!! I was growing like a ****en wounded lion, But Gasper told me when working west side to just push though the pain. So I went in with that mentality. Esp, On the stiff legs, I am always afraid of my back and I just said f it, Time to get these ****en numbers up already god dammit.

BTB - OTK - Thank you!

Post work out meal

1) Bucket of Water, 1 big and Fat 80/20 Hamburger Patty it was like half the package, a friggen gaggle of Broccoli and 3 whole eggs

gaspers04 06-06-2010 09:19 PM

Glad its working for ya. Hope to be back soon, been far to many speed bumps in the road of life here lately. Great work Brother!

Also subscribed to thread.

kman025 06-06-2010 09:23 PM

looks good man

MMA Max 06-07-2010 02:21 PM

Monday and filled with Agony, Again Sweating like a slave up in D'boo's pigeon coup!

Warm up 135 bb Press 3x3

1) Flat DB Press
50x10
60x10
100x4
107x1/x1/x1/x1 PR

My friends starting using Flat BB Press with Resistance Bands and I gave it a try

2) Flat BB Press W resistance Bands -
185x3
190x3
200x3
200x3
This was pretty new to my body and I was like jesus lol!

Assistance Work For Chest

3) Push Ups - 1 x 100

4) Flat DB Flyes
30x10
40x10
50x10

5) Close Grip BB Press
135x6
145x5
155x5
160x5
135x10 - For blood and pump

6) Single DB Rows - Enough playing around with 70 and 80's
100x6
100x5
100x6
102.5 x5 PR
105 x 5 PR

7) Side DB Laterals - I was wasted by this time so I only used 20's
20x12/12/12

gaspers04 06-07-2010 02:36 PM

Nice!

-I got started last night and posted, max squat/deads tonight.

CallmeKing 06-07-2010 02:39 PM

100 pushups!!!

Nice job on the PR's man!


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