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Old 05-26-2010, 11:04 PM   #11
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looks brutal brother!
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Old 05-27-2010, 10:25 AM   #12
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Ya, It made my legs get all types or sore. I am just trying to break into something different before I start the west side template you made me. I didn't think it was smart to barrel right into it.
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Old 05-27-2010, 03:39 PM   #13
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So today was Shoulders but we decided to run part of a column from the West side Template that gasper drew up for me, I can tell come this Monday I will be ready to hit it

Started with

1) 10x3 @ 60% 1RM 135lbs
Flat Bench

Note- I felt this was rather light for being my 60% so I six sets like this @135 and then 2 sets of 145 and 2 sets of 165, The weight moved up and down just as fast as the 135, Not sure if this is ok?

2) Standing Over Head DB Press - 5 sets of 10-15 reps is pretty awesome!
50x10/x10/x10
40x15/x15

3)DB Side Lateral
20x15
25x15
30x15

4) DB Front Lateral
20x15/x15/x15

5) DB Shrugs - 12 sec rest between sets - again, 5 sets of 10-15 ugh
60x15/x15/x15/x12/x15

Additional Work Super Set
A) 20lb sledge hammer to tire- 3 x 1 min round
B) 25lb Plate Around the worlds- 3 x 10 both ways


Since my back day is tomorrow I was not able to do the rest of the West Side template but I was to try the beginning and it was fun.

Post Work out food
1 can of tuna
vegetarian Refried beans - ITS ALL I HAD =/
2 egg white, 1 whole egg
1 large glass of water with 1,000mg Vitamin C mix
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Last edited by MMA Max; 05-27-2010 at 03:42 PM.
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Old 05-27-2010, 06:32 PM   #14
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I ran Westside back when I was getting back into lifting in early 2008 and the light speed work really didn't feel very effective so I bumped the weight up just slightly. I think you're fine as long as you're training with that explosiveness, and with strong form.
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Old 05-28-2010, 04:04 PM   #15
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Just finished Back/Biceps but still not done today, It was a awesome ass work out and my friend got my biceps nice and swollen. Thank jesus lol

1) Pull Ups
3x8/x10/10

2) Bent Over BB Rows
135x12/x/12/x12/x12/x10

3) One Arm DB Rows
60x12
80x12
90x8
105x6 PR
Then I grabbed the 100lb DB for Reps - 100x8
Super pumped about my DB rows being so damn high for me.

4) Dead Lifts
135x12
263x10
270x10

5) Straight BB Curls with DB Hammer Curl Super Set
A) BB Curls - 50x12/10/9/8
B) DB Hammer Curls - 30x6/6/8/6

6) Lying Bench DB Curls - We went passed the body till they touched the ground and it tore my biceps up something awesome, I love these
20x5/5/6/5

This was the first half of today Gonna tear up a Chicken Breast, Can of Tuna and brown rice with a apple , Break and hit the Ab circut
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Old 05-28-2010, 04:24 PM   #16
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This was the pst work out meal - Brown Rice, Can of Tuna and Chicken Breast
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Old 05-28-2010, 05:29 PM   #17
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Good ish max, yolk that **** ninja

And now there's a meal with some protien in it!....try not to burn the chicken next time
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Old 05-28-2010, 05:34 PM   #18
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hahha, I was cleaning and forgot I was cooking it. lol! Its was still good as ****!
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Old 05-28-2010, 05:38 PM   #19
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full fat mayo in that tuna?
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Old 05-28-2010, 05:39 PM   #20
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Nope, Nothing in it at all just right out of the can
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