Originally Posted by Seanp156 3-4 inches up, same as last week... After I missed (215)this week, I did one suspended press with 185, and then 5 reps of really slow eccentric, and fast concentric with 155.

Originally Posted by CowPimp Keep beating the shit out of your upper back. Possibly even throw a little upper back work on one of your Squat/DL days. Beat that bitch into shape. Also, when you do repetitions on any kind of bench press like exercise, pause for a half second or a second on your chest. Do suspended bench again next week and try to add 5 pounds to your lift. If you hit it, go for another 5 pounds.

Originally Posted by Seanp156 Sounds good.... Looks like today will have some decently high volume if I throw an upper back exercise in, but I have raised my calorie intake to about 3000 again. Maybe it's unnecessary for me to do hypers if I'm doing SLDL's today...

Originally Posted by AndrewSS so we are going to billards bar later, right? hahaha

Originally Posted by Seanp156 Hell yes, we're going to HOT SHOTS Billiards and Bar to beat people up and screw bitches on the pool tables !!! Bahahaha.

Originally Posted by Devlin Someone planning on getting laid That is so not fair. Ohh wait if I hadn't already downed a bottle of wine I could have gone out tonight instead of being ready to crash in bed

Originally Posted by fufu oh yeah, good workout

Originally Posted by Archangel Great w/o Brother Sean!!!

Originally Posted by fufu Those dips are leet off their asses.

Originally Posted by Seanp156 Thanks - I made +35 for about 5 or 6 reps back when I weighed 190, so I guess the weight difference isn't really that much.

Originally Posted by CowPimp Things looking good in hear Sean. I see lots of PBs. What's your plan regarding cutting fat/gaining LBM?

Originally Posted by Seanp156 Thanks pimp... Well, I've bumped cals back up to about 2800-3000 per day which is close to maintenance... maybe a bit under. I'm planning to just keep my cals around there for about 5 or so months and maybe recomp, and if I gain some lean mass I'll be happy. At the end of the 5 months I'll probably start bulking again around September or October.

Originally Posted by CowPimp Yeah, I feel ya. I've pretty much been on a maintenance tip for a bit, although I actually lost a couple pounds recently unintentionally; I just wasn't getting the calories down. I was still hovering around 3800 but losing, heh.

Originally Posted by Seanp156 Thanks Arch. _________________ Great workout today overall... I deciding to up the intensity a bit for half of the speed presses, and 135 felt REALLY light as well.... In a way, lighter than 125 . Speed Benches (pinkies about 1/2" in from the rings, about 1 sec pause at bottom) 45lbs x 6 95lbs x 3 115lbs x 3 (warmups to here) 125lbs x 4 sets x 3 reps 135lbs x 4 sets x 3 reps DB Incline Presses 55lbs x 4 (warmups) 70lbs x 6 PB 60lbs x 6 T-Bar Rows 45lbs x 8 95lbs x 4 (warmups to here) 135lbs x 6 155lbs x 6 Dips (w00tness) BW + 25lbs x 3 (warmups) BW + 45lbs x 8 PB - I don't think I've even gotten 25lbs x 8 before BW + 45lbs x 6 BW x 11 Pullups BW x 3+3 BW x 4+2 Parallel Grip Pullups BW x 4 Static BB holds 205lbs x 21 sec PB 225lbs x 9 or 10 sec PB - weight wise DB Static holds 70's x 44 sec 70's x 27 sec 15 mins stationary bike random hill course 3.22 miles 15 avg mph 83 cals 65 avg RPM --------------- Just some low intensity cardio Rotar Cuff work stretch

Originally Posted by KelJu That is one awesome workout dude! Do you ever feel like you are doing too much? I want to add more to my workouts, but I don't want to risk over doing it.

Originally Posted by fufu Rack deads are improving nicely then! gj gj.

Originally Posted by KelJu I also wanted to try "Westside Training", but the program looks hard to follow. I watched a video posted by P-funk a few months ago with the creator of the Westside training program, and there was a lot of stuff I really didn’t understand. For instance, the dynamic workout where they were putting boxes on their chest to bench press, using bungi cord and chains for various resistance changes.

Originally Posted by yellowmoomba Nice PBs!!

Originally Posted by P-funk good job. getting stronger!

Originally Posted by Seanp156 That's for more experienced Westsiders, Cowpimp doesn't even do that yet... The boxes on their chest is called a "board press." I don't really understand why they do it that way, because couldn't you just set the stops on the power rack at a higher level and achieve the same thing? It's more or less just a partial bench rep, or "rack lockout." The chains and cords are used to offer more resistance at the weakpoint in a lift. Useful, yes, but necessary at beginner levels? not necessarily. Plus, most public gyms don't have the chains, cords etc you need... You'd either need to get your own, or join a powerlifting gym.

Originally Posted by Seanp156 Not anymore, I bumped the cals back up to around maintenance.

Originally Posted by CowPimp Your back definitely looks more defined than it did 2 months ago. I say mission accomplished, and with more meaning behind it than when Bush said it 3 years ago.

Originally Posted by Seanp156 Haha. Yeah, I'm happy with how I've leaned out short term, but I'm definately not going to bulk yet.. I'm just going to sit around 2800-3200 cals for the next 5 months or so, and hopefully get leaner and maybe add a little lean mass before bulking again.... Anyway, time to hit the gym for my ME Bench day !

Originally Posted by b_reed23 looking good Sean!

Originally Posted by fufu Everyone gets a 'meh' workout now and then. You got a PB though, gj. and what is a suspended bench press?

Originally Posted by Burner02 nice rows! Over hand or underhand?

Originally Posted by CowPimp Don't worry about the suspended bench. You can't always break a record. In the future though, don't be afraid to back it down and shoot for the previous PR or 5 pounds less. I often have to do that. As well, you might consider stepping up the speed benching volume. Do 10-12 sets instead of 8. Keep fucking up that upper back like there's no tomorrow and maybe even pump up the volume there a little bit now that you're back to some heavier eating.

Originally Posted by DeadBolt Lookin good in here loui oh I mean sean

Originally Posted by Seanp156 Thanks.... As in Ferrigno?

Originally Posted by DeadBolt No simmons ass tart!

Originally Posted by Seanp156 Goddamn DB, why are you so mean

Originally Posted by Seanp156 Sounds good... Usually, I'll consider backing down the weight on my ME lift if I missed, but it didn't even budge and I was pissed...

Originally Posted by CowPimp Believe me I understand, heh. Maybe you should try implementing some isometrics for your ME work, or in addition to it?

Originally Posted by Seanp156 You mean things like pushing against a static object or wall? If so, I did some of the in physical theorapy for my shoulders.

Oh, and CP, I got a question for my DE squat day tomorrow... I usually do SLDL's for my ham dominant exercise, but I've been wanted to try trap bar deadlifts... Do you think it'd be alright to use the trap bar deads in place of SLDL's? I know it isn't quite as intensive on the hams, but I'd still like to try it...

Originally Posted by CowPimp Give it a try, why not? Remember that squatting raw is more indicative of having strong quadriceps than squatting in a suit. I train my quads on squat/deadlift days, but I just do a higher level of volume for the posterior chain.

Originally Posted by Archangel Whats up BRother Sean??? I'm fairly early in the game of Oblivion, how the heck do you get past the goblin things, and close the darn gate???

Originally Posted by Seanp156 Umm.... Kill them? I can't really remember that far back, which gate?

Originally Posted by Archangel LOL!!! The first gate, where I have to get the Kings son!!! Also, how do you kill dorian to get Unlimited amounts of money???

Originally Posted by Seanp156 Pretty tiring workout today... Speed Box Squats (10-12" box) 45lbs x 8 95lbs x 2 135lbs x 3 155lbs x 2 (warmups to here) 175lbs x 8 sets x 2 reps - started to feel fairl heavy on the traps for some reason...) Trap Bar Deadlifts 135lbs x 6 185lbs x 4 (warmups to here) 225lbs x 8 245lbs x 8 (wasn't too difficult except for stamina... I actually seem to feel these in my quads more than BB deadlifts, would that make sense given the change in the center of gravity?) Front Squats 45lbs x 6 95lbs x 4 135lbs x 2 (warmups to here) 155lbs x 6 135lbs x 8 - didn't feel like going to 175 today, deadlifts killed me Hyper Extensions 25lbs x 3 sets x 10 reps Cable Crunches 130lbs x 20 140lbs x 15 150lbs x 10 stretch I bought some heavy resistance cables from the gym's shop today so I don't have to rely on the cabinet in the stretching room being open to have access to them for rotar cuff work....

Originally Posted by fufu Nice session. What do you do with the cables to work on your rotator cuffs?

Originally Posted by Seanp156 Internal & external rotations I believe is what they're called. You can also do rows/presses with them too.

Originally Posted by yellowmoomba The trap bar deads definitely hit your quads more than regular deads. How's you like 'em ?

Originally Posted by yellowmoomba The trap bar deads definitely hit your quads more than regular deads. How's you like 'em ?

Pretty good workout today... I encountered something odd in my gym today... There were about 10 guys benching... All of them were powerlifters, and there were using the Westside program and it was their ME day.... They were very strong, we're talking 4-5 plates on each side for board presses... I asked one of them when they trained and he said sunday at 10 am, and wednesday at 6pm...

They're primarily bench competitors, most of them don't do squats or deads, but they invited me to train bench with them. I won't be able to on wednesday because of class, but I could on sundays. If I do though, I'll have to switch my ME bench day to Sunday, and my DE day to wenesday... What do you guys think? Should I train with them on my ME bench day, or no?

Anyway....

Speed Bench Presses
45lbs x 6
95lbs x 3 (warmups to here)
135lbs x 8 sets x 3 reps - on the last 2 or 3 sets, I used a closer grip than what I was using (pinkies about an inch in from the rings) and it felt much better, not only on the shoulders, but there was extra springiness too which made things feel much easier, I'll have to remember to use a closer grip on my ME day...

DB Incline Press
55lbs x 4 (warmup)
70lbs x 6
65lbs x 7

DB Rows
60lbs x 4 (warmup)
70lbs x 4 sets x 6 reps (each arm)

Dips
BW + 25lbs x 3 (warmup)
BW + 45lbs x 8
BW + 45lbs x 6 - Stick with 45 until I can get two sets of 8, then up it to 50 or 55
BW x 11

over-hand Pullups
BW x 4
BW x 4
BW x 4

Parallel grip pullups
BW x 4

Machine Rows
110lbs x 12
140lbs x 6

Static BB holds
225lbs x 9 sec
205lbs x 13 sec

Static DB holds
80lbs x 28 sec
70lbs x 46 sec

preacher curls (gheyness)
50lbs x 12
60lbs x 6

10 mins stationary bike

stretch + rotar cuff work

Originally Posted by fufu Nice workout, are you still holding the db's between your feet when you do dips?

Originally Posted by Seanp156 Ha, no our gym has a chain belt, which I always use, so I use plates.

Originally Posted by Seanp156 Ha, no our gym has a chain belt, which I always use, so I use plates.

Originally Posted by Burner02 Nice dips!

Originally Posted by Burner02 I used to use straps/hooks when I did pull ups...might wanna give that a whirl? My pull ups are sucking wind right now too...

Originally Posted by AndrewSS thuper duper workouts sean, you need to force me to make a decent bulk diet whilst im home...

Originally Posted by CowPimp I would definitely take that oppurtunity to train with those guys if you can swing it schedule wise. Training with some high level benchers with similar goals could make a great deal of difference!

Originally Posted by AndrewSS yeah, what was your diet (I know you have basically told me this) but type it out maybe... I wanna see it again, I should construct one essentially just like it probably.

Originally Posted by Seanp156 Parallel Squats 45lbs x 6 135lbs x 6 165lbs x 4 185lbs x 3 205lbs x 2 225lbs x 1 255lbs x 1 (warmups to here) 275lbs x 3 PB- New 3RM, old was 255 x 3

Originally Posted by Archangel Great last 2 w/o's BRother Sean, strong lifts in here!!!

Originally Posted by Burner02 way to go on the squats! I better get busy....you-r-catching up to me...

Originally Posted by fufu Awesome rack deads and squats.

Originally Posted by Seanp156 Thanks, I find it odd that I'm actually more comfortable once I get to 225+ than on my light warmup sets.

Originally Posted by Seanp156 Thank ya fufu, now if I could just get my pressing strength up to par

Originally Posted by CowPimp A record on squats and rack deads in the same workout. Now that's progress.

Originally Posted by Seanp156 Hehe, thank ya pimp... So, on wedneday should I do my dynamic effort bench day again (already did it sunday), or my max effort if I'm going to train max effort on sundays from now on so I can train with those powerlifters?

I think I'm going to start upping my calories again. I might not be going on an all out bulk yet, but as it's been going, I haven't been having complex carbs for 2 meals a day, and I think with my body type, I need them.

Originally Posted by fufu Looks like a solid day of eating.

Originally Posted by shiznit2169 i'm just curious, why do you take creatine for your last meal?

Originally Posted by fufu /tear

Originally Posted by Seanp156 ... I think I should maybe change my schedule so I can lift in the evening/night... I've never liked lifting in the early part of the day, but I do so because I want to be done working out before class, but I guess I could go after class... Then I have the problem of deciding what to eat before I workout that has some good carbs and protein...

Originally Posted by fufu I have been working out 2 hours after I wake up for a while now. I used to lift later. I like doing it early because I am usually thinking about it all day until I get to it. I hate breaking routine because I mess my meals up. I wonder if my body would do anything different later in the day.

Originally Posted by AndrewSS I hate working out earlier in the day for some reason... I did it some back at school and I feel like I have more energy/focus later in the day for some reason...

Originally Posted by shiznit2169 Jesus dude, we have the exact same way of thinking. I like to get my workouts done and over with in the morning (9-10am) so i don't have to think about it all day and not have to drag myself there if i am tired. Also, the meals tend to get screwed up later in the day if i workout because dinner closes at 7:30 and i have homework to do plus my friends want to hang out and stuff like that. So, it's easy to get it done early when everyone is busy with classes.

Originally Posted by CowPimp Ugh, paint fumes in the gym sucks. That happened in my last gym when I was deadlifting once and I felt like shit. It was horrible. Just out of curiosity, how much in the way of gains have you seen with creatine?

Originally Posted by fufu I love my 5 am sessions that I have sometimes.

Originally Posted by Seanp156 Well, I'm not really sure... I've been using it pretty much all the time . I've at least been real consistent with my bulk CEE except when I've been sick, I usually don't bother with it when I'm sick.... However, I think NO2/creatine products taken pre-workout help me much more than just taking creatine. They give a nice energy boost, even more so when they have caffeine. I could maybe do 5 AM session if it were just night time for me, and not morning

Originally Posted by fufu Haha, once I stayed up all night and went to the gym at 5 am.

Originally Posted by shiznit2169 8 tblsp of peanut butter is 759 cals???

Originally Posted by Archangel Your w/o's are lookin solid my Friend, how goes it for you???

Originally Posted by Seanp156 Here's what I'm currently consuming for my daily intake now, it's not listed in any particular order, that's spread over 6 meals. Headed to the gym in a little for DE squat...

Originally Posted by KelJu Holy shit dude, that software looks sweet. Where can I find that?

Originally Posted by KelJu Hey dude, thanks a lot!

Originally Posted by fufu How was your experience with those dudes? Do you think your new form helped you at all. If not, it probably takes a couple weeks to get used to.

Originally Posted by Seanp156 It was cool, they're pretty nice and seemed to be pretty eager to help me out, so I think I'll keep training with them on Sunday mornings for the next 6 weeks or so of Westside, then decide if I want to change things up or not. I don't think I would've hit a PR with my new form if I were doing a full, and slow/strict press, so no I'm definately not used to the form yet. One of them went up to working with a little over 7 plates per side today . Even with a shirt, that's still impressive.

Originally Posted by fufu That is cool that there are actually people like that. You probably learn a few things from them. Damn over 675 lbs? That's a fucking lot. Must have been cool watching a guy handle that much weight in person.

Originally Posted by CowPimp Sounds like you had a good session with those guys. That's an awesome opportunity, and it's great that they're willing to help you. I had no idea you weren't using PL form! All your upper back work will pay off more in the long run once you get fully adjusted.

Originally Posted by KelJu Hey Sean, do you feel your body responding to the westside style? If so, do you feel that it is better than P/RR/S?

Originally Posted by CowPimp 3 plates is right around the corner there Sean. Rock on.

Originally Posted by fufu gj on the squat PR. Very good. It is so funny seeing those kind of guys, they are such tools.

Originally Posted by CowPimp Sounds like some very reasonable goals to me. I'm sure you can achieve them. Your bench goal is somewhat lofty, but October gives you plenty of time.

Originally Posted by Bak2Modelling admire the fact you track your body changing with photos.. looks like ur on track.. good stuff..

Originally Posted by Seanp156 You really think the bench goal's a little high? I don't know, I was thinking training with these guys might get it even higher than that by October.

Originally Posted by CowPimp Maybe not. Aim high, fuck it. Hehe.

Originally Posted by Archangel Insane w/o BRother Sean, Great job!!!

Originally Posted by Seanp156 Insane by the fact that the volume is insane!... I have a hard time limiting my acccessory work sometimes.... My creatine and chalk finally got here today... I can't wait to try Storm pre-workout, and I might give the chalk a try on SLDL's.

Originally Posted by Seanp156 Meh, yesterday's diet wasn't the best... I skipped a meal, and went about 5 hours without food at one point... And then my last meal only had about half the carbs it was supposed to because my dog snatched part of it real quick . Twas for a good cause though, I spent about 5 hours out with a girl from class .

Originally Posted by fufu is she h4w7???

Originally Posted by shiznit2169 Sean, when you are bulking, how often do you do cardio? I saw your post in my thread and you said you do cardio 2 times a week. I am just curious, what kind of cardio do you do and when do you usually do it? In the morning before you eat? After you lift weights? On your off days? Let me know please.

Originally Posted by fufu is she h4w7???

Originally Posted by shiznit2169 I just got a call from seanp and he said he is horrified and afraid to admit that girl he had been hanging out with was a transvestite

Originally Posted by camarosuper6 looks like a high volume west side?

Originally Posted by camarosuper6 looks like a high volume west side?

Originally Posted by shiznit2169 I just got a call from seanp and he said he is horrified and afraid to admit that girl he had been hanging out with was a transvestite

Originally Posted by fufu lawl, nothing wrong with that!

Originally Posted by fufu hey im taking this week off too

Originally Posted by Seanp156 Well gee wiz, isn't that precious? In a way, I don't want to because this is the last week of classes before finals... I feel like it might be better to take off during finals week, but whetever... I guess it'll give me more time to study this week. I'm anxious to start working on deadlifts again after working on my squat for ~5 weeks. Plus, I have chalk now for deadlifts

Originally Posted by Squaggleboggin That looks like a very solid workout. Do you like using the bands or do you prefer just conventional weights? I'm jealous about the chalk, by the way.

Originally Posted by CowPimp Funny, I'm unloading next week myself. Hehe. Tis the season I guess. When you workout with those guys, do you pretty much just follow what they suggest you do, or do you pick your own assistance work or what? How's the PL form coming along?

Originally Posted by CowPimp Good stuff. By the way, I got under a bar with 190 pounds of band tension at the top for a box squat the other day. Holy shit, it was hard to balance.