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Old 10-14-2010, 08:58 AM   #1 (permalink)
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Default "You're fat!"... "O yeah, well you're a weak bish!"
I really like this board... lots of great support for lifters here... figured I would post my workouts here for feedback...

I'm currentlly using "a" westside template for my training... I am using it in 3 week waves... I plan all three weeks ahead of time...

In week two of my second wave... I will go ahead and post the first two workouts from this week... with ME bench coming later today...




10/11/10 Monday

DE Bench & Assc.


Speed Bench

45x5
95x3
135x3
155x3
8x180x3


CGBP

185x8
225x4
260x4 PR
275x2 PR


DB Incline

65x10
70x10
75x10
80x10
85x6


DD Lat Pulldown

120x10
140x10
160x10
2x180x10



10/12/2010 Tuesday

ME Deadlift & Assc.


2" Defecit Deadlift

135x5
185x4
225x3
275x2
315x1
365x1
405x1 PR
425x1 PR
405x1


Front Squat

155x8
185x6
225x4
245x2
275x1
295x2 PR
225x8 PR


Modified GHR on Roman Chair

5xBW+10x10


Reverse Crunch

4xBWx25
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Old 10-14-2010, 09:07 AM   #2 (permalink)
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Strong work. Close grips and front squats are beefy.

Congrats on the PRs. Looking forward to seeing you crush a few hundred more.
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Old 10-14-2010, 09:23 AM   #3 (permalink)
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Awesome numbers man, looking strong!

Question: how do you do GHRs on a roman chair?
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Old 10-14-2010, 09:33 AM   #4 (permalink)
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Old 10-14-2010, 10:21 AM   #5 (permalink)
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10/13/10 Wednesday



Recovery/Prehab





Stretching (2 sets of 30 secs)



hip flexor/quad stretch

cassack stretch

glute stretch

Anterior shoulder/pectoral stretch

Lat stretch

Levator stretch





Mobility (2x20)



Ankle mobility knee drives

Side lying external rotation



(1 set of 10)

Lunge matrix

Overhead squat





Preventative shoulder work (2 sets of 10)





Scap walk-ups

Push-ups

shoulder external rotations





my hips are sooooo sore.... really need more flexibity/mobility in my hips.... found an outline on elitefts for this type of recovery.... gonna do it once a week...
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Old 10-14-2010, 10:43 AM   #6 (permalink)
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Strong work. Close grips and front squats are beefy. Congrats on the PRs. Looking forward to seeing you crush a few hundred more.
thanx.. got floor press tonight... expecting another

Quote:
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Awesome numbers man, looking strong!
Question: how do you do GHRs on a roman chair?
thank you



A: PLACE KNEE HERE... QUADS SHOULD NOT REALLY TOUCH THE PAD

B: FEET GO HERE OF COURSE BUT STAY ON YOUR TIPPY TOES



STARTING IN THIS POSITION, NEVER BEND AT THE HIPS... only pulling yourself with the hamstrings...

it doesnt really help alot with glutes.... but mainly where the hammies meet the glutes

hope this helps... you just cost my company 15 man minutes ... lulz

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GLad to see you posting a log up bro, love the title too haha
glad to have you along as usuall
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Old 10-14-2010, 11:18 AM   #7 (permalink)
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Old 10-14-2010, 11:34 AM   #8 (permalink)
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this bish is like a lost puppy!! follows me everywhere i swear!!


sup PCT haha nice work bro. hows the meal plan?
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Old 10-14-2010, 11:56 AM   #9 (permalink)
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this bish is like a lost puppy!! follows me everywhere i swear!!
sup PCT haha nice work bro. hows the meal plan?
followed my email... been a member here longer than the other one lol...

nothing much... pretty much maintaining at 230... still using the outline you helped me with... but cheating more to up my cals for a couple weeks... recentlly put on about 4.5-5 lbs. of muscle and wanna keep it

firts two meals are a lock every day...

if some one from work wants to get i bite i go or get take out... having a double turkey on 9 grain honey out veggies and lite mayonaise right now...

after noon meal will sometimes be past over if i ate a hyooouge lunch ( more than 500 cals or so)....

pre a post workout are the same but i have 1 scoop of maltodextrin post work out

evening meal is the same... not eating s much nuts before bed with my bed time shakes...

im very happy though.... i can see a little bit of abs and getting stronger every day...
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Old 10-14-2010, 01:26 PM   #10 (permalink)
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GLAD TO HAVE YOU



followed my email... been a member here longer than the other one lol...

nothing much... pretty much maintaining at 230... still using the outline you helped me with... but cheating more to up my cals for a couple weeks... recentlly put on about 4.5-5 lbs. of muscle and wanna keep it

firts two meals are a lock every day...

if some one from work wants to get i bite i go or get take out... having a double turkey on 9 grain honey out veggies and lite mayonaise right now...

after noon meal will sometimes be past over if i ate a hyooouge lunch ( more than 500 cals or so)....

pre a post workout are the same but i have 1 scoop of maltodextrin post work out

evening meal is the same... not eating s much nuts before bed with my bed time shakes...

im very happy though.... i can see a little bit of abs and getting stronger every day...
awesome man. glad its owrkout out for you.
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