S20 Workout Journal [Forum Archive]

-->

Pages: 1 2 3 4 5 6 7 8 9 10

S20 Workout Journal

(Click here to view the original thread with full colors/images)

Posted by: Burner02

'morning!
Ya think? I really don't understand the mentality of those people...as u said..chances are..you are gonna get caught w/ that weapon...and then u are gonna become some huge guy's girl friend...who goes by the name of Bubba

Posted by: Stewart20

Quote:

Originally Posted by Burner02

'morning!
Ya think? I really don't understand the mentality of those people...as u said..chances are..you are gonna get caught w/ that weapon...and then u are gonna become some huge guy's girl friend...who goes by the name of Bubba

yep, here's hoping you get a lot of money and that guy who stabbed you gets a nice, big, hairy, mean boyfriend in jail when he gets there

Posted by: Burner02

I like the way you think, sir!

Posted by: Stewart20

Sept 20 -- Back/Bis/Hamstrings

Chinups
BW x 8
BW x 6
BW x 4
BW+60 x 7
BW+60 x 6

Chest Supported Rows
90 x 8
140 x 6
160 x 4
180 x 8
180 x 7

DB Curls
30 x 6
50 x 2
60 x 8
60 x 6

Glute Ham Raises
BW+10 x 8
BW+10 x 8

Posted by: yellowmoomba

Look at those chins ..........

Posted by: Stewart20

not too bad for a 215lb'er huh?

I will hit bw+90 for my working sets by the end of this year, this I promise

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

not too bad for a 215lb'er huh?

I will hit bw+90 for my working sets by the end of this year, this I promise

That is my goal too (bw +90 x 6)

215!!!!!!!!!!!!!!!!!

(j/k) haha

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

That is my goal too (bw +90 x 6)

215!!!!!!!!!!!!!!!!!

(j/k) haha

what??? it;s not like I'm a fatass or something

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

what??? it;s not like I'm a fatass or something

.....I know but it's fun bustin your chops!!

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

.....I know but it's fun bustin your chops!!

yeah, I know, it's what you "older" guys like to do....bust on the young guys

Posted by: Burner02

Quote:

Originally Posted by Stewart20

what??? it;s not like I'm a fatass or something

nope. that would be...me....

Posted by: Stewart20

Sept 22 -- Full Body

Squats
275 x 10

Bench Press
285 x 6

Underhand barbell rows
250 x 6

Pullups
BW+25 x 8

DB Shoulder Press
75 x 10

Close Grip Bench Press
255 x 9

Incline DB Curls
50 x 8

Romanian Deadlifts
225 x 6

trap bar shrugs
320 x 10

Posted by: yellowmoomba

Nice workout.......what's up with a FB workout with only one set for each exercise???????????? Is this really you posting this ???????????

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

Nice workout.......what's up with a FB workout with only one set for each exercise???????????? Is this really you posting this ???????????

my evil twin took over for this session

and i thought 2 sets per exercise was sweet, one is awesome, you really have to make that set count, but its fun knowing that once i finish my set of squats, it's done thankfully.

oh by the way 275 x 10 is a personal best

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

my evil twin took over for this session

275 x 10 is impressive

Posted by: JerseyDevil

Quote:

Originally Posted by Stewart20

Sept 22 -- Full Body

Squats
275 x 10

Bench Press
285 x 6

Underhand barbell rows
250 x 6

Pullups
BW+25 x 8

DB Shoulder Press
75 x 10

Close Grip Bench Press
255 x 9

Incline DB Curls
50 x 8

Romanian Deadlifts
225 x 6

trap bar shrugs
320 x 10

Awesome shit. Nice solid full body workout man!

Posted by: Burner02

Quote:

Originally Posted by yellowmoomba

275 x 10 is impressive

what he said!

Posted by: Malley

Bench is lookin very mighty. Have put in alot of hard work on that. Whats your 1rm now?

Posted by: Stewart20

Quote:

Originally Posted by JerseyDevil

Awesome shit. Nice solid full body workout man!

thanks man!

Posted by: Stewart20

Quote:

Originally Posted by Burner02

what he said!

i kinda surprised myself with that one actually, as you all know, squatting isn't my specialty

Posted by: Stewart20

Quote:

Originally Posted by Double D

Bench is lookin very mighty. Have put in alot of hard work on that. Whats your 1rm now?

I don't know actually, haven't tested a 1rm in a while. I suspect though, it isn't much higher than my best ever for the simple fact that i haven't been training for the 1rm in a long time now, my new thing is to get to 315 for 6

Posted by: Stewart20

Sept 24 -- Full Body

Trap bar deads
375 x 6

DB Bench Press
115 x 8

Chest Supported Rows
180 x 9

Chinups
BW+70 x 6

Dips
BW+125 x 6

DB Shoulder Press
80 x 8

Seated DB Curls
65 x 4

Trap Bar Shrugs
330 x 10

Posted by: yellowmoomba

Damn..........what's gotten into you...????????????

I'm likin' the new program

Do you ever do any ab work ???????

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

Damn..........what's gotten into you...????????????

I'm likin' the new program

Do you ever do any ab work ???????

I've had a little cold the past few days, maybe it screwed with my brain, I dunno

I HATE ab work, and I figure your abs are getting isometrically worked during every standing exercise pretty much, so I don't usually include them. Same with lower back, I am sure the squats and trap bar deads nicely work out my erectors. I am pretty sure my abs are ripped to hell as it is, it's just unfortunate I cant really see them all yet

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

I've had a little cold the past few days, maybe it screwed with my brain, I dunno

Yeah.......mine are ripped too.....I just hide 'em

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

Yeah.......mine are ripped too.....I just hide 'em

we just don't like showing people up that's all

Posted by: Burner02

that's funny..I use the same philosophy....

Posted by: Stewart20

Sept 26 -- Full Body

Squats
300 x 6
Felt like making a big jump today in some lifts, this being one of them, not too bad actually

Bench Press
300 x 4
Made a big jump on these too, not bad either

Underhand barbell rows
255 x 6
Lower back might become a limiting factor on these as you need to hold that bent over position with an isometric back move, and 255 is pretty damn heavy!

Pullups
BW+25 x 10

DB Shoulder Press
85 x 8

Close Grip Bench Press
265 x 7

Incline DB Curls
55 x 7

trap bar shrug
335 x 10

Posted by: Archangel

Hello Brother 20, puttin up some big numbers in here!!! Hope all is well with you!!!

Posted by: Stewart20

Quote:

Originally Posted by Archangel

Hello Brother 20, puttin up some big numbers in here!!! Hope all is well with you!!!

Whoa AA, where the heck have you been dude?!!?

Posted by: Bakerboy

Shit, you don't mess around. Good job.

Posted by: Stewart20

Quote:

Originally Posted by Bakerboy

Shit, you don't mess around. Good job.

thanks man, so far so good

Posted by: yellowmoomba

Nice job on the squats.....I'm sure you can max more than 335 now

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

Nice job on the squats.....I'm sure you can max more than 335 now

you are probably right, I am guessing that I might be able to do a 350 or so right now, of course, I haven't been training for a max in a while, so while my rep work is getting better, I am sure my max work has taken a hit

Posted by: Archangel

Life my Friend, you understand I'm sure!!! I'm back now, missed you guys!!!

Posted by: Burner02

was'sup, stew!
Nice #'s, brotha!

Posted by: Stewart20

Quote:

Originally Posted by Burner02

was'sup, stew!
Nice #'s, brotha!

I'm dedicating all my workouts to you bro,

Posted by: Burner02

I'm...I'm...touched! Dedicating workouts AND in your signature?????
I'm gonna need a minute....

Posted by: Stewart20

Quote:

Originally Posted by Burner02

I'm...I'm...touched! Dedicating workouts AND in your signature?????
I'm gonna need a minute....

OK,OK, there's no crying in weightlifting

Posted by: Malley

Quote:

Originally Posted by Stewart20

Sept 26 -- Full Body

Squats
300 x 6
Felt like making a big jump today in some lifts, this being one of them, not too bad actually

This workout looks pretty good to me. What are your current goals right now? And how many days a week you running this?

Posted by: Stewart20

Quote:

Originally Posted by Double D

This workout looks pretty good to me. What are your current goals right now? And how many days a week you running this?

I am kind of goal-less right now, just working on getting my numbers up I guess.

I have been working out for over 10 years now, I should be able to bench 315 for multiple reps, squat over 350 and deadlift over 400 for reps by now, so that is what I am working on I guess.

I am going to try this every other day for now. I have 2 different schemes going and I alternate them. so one day is squats, the next workout day is trap bar deads, then squats, etc. If it gets to be too much I will drop it to m, w, f and take the weekends off

Posted by: Malley

Well best of luck with that. It looks pretty balanced to me.

Posted by: Burner02

Quote:

Originally Posted by Stewart20

OK,OK, there's no crying in weightlifting

heh...you have obviously never 'run the rack' then...

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

we just don't like showing people up that's all

You've got to leave something for the skinny dudes.

Posted by: Malley

How many calories are you currently taking in each day?

Posted by: Archangel

Best wishes to you for your goals my Friend, you'll HIT 'em and then pass 'em!!!

Posted by: Stewart20

Quote:

Originally Posted by Double D

How many calories are you currently taking in each day?

I think it winds up being around 3000ish, my metabolism ain't what it used to be at age 32!

I do try to get lots of protein, and everything else is extra, usually around 250-300 grams per day.

My bodyweight is stable right now in the 210-215 range. I probably should be eating more, but I just don't feel like it sometimes

Posted by: Malley

Haha, yeah I know how it goes from time to time. The past 2 months I have been literally starving! I have been stuffing my mouth full of whatever I can! I have actually lost BF. Kinda crazy and the only thing that I have done is get back into the gym after my shoulder injury. I havent did any cardio either. But yeah I know how the metabolism goes after you get a bit older. Whenever I was 18 or so I could eat for days and nothing would accumulate onto me. But since if I eat a burger its bad news.

Posted by: Stewart20

Sept 29 -- Full Body

trap bar deads
385 x 6

db bench press
115 x 9

chest supported rows
185 x 7

chinups
BW+75 x 6

dips
BW+130 x 6

db shoulder press
85 x 8

Barbell curls
135 x 4

Thinking of making a couple changes....i think i might drop all isolation movements, meaning no more bicep curls. also, I might switch my days around and arrange it into a heavy(er) day and a light(er) day. I will do all my 4-6 rep work on one day with one set of exercises and all my 7-10 rep work on the other day with the other set of movements. it might be more balanced that way and provide nice relief from the constant heavy stuff

Posted by: Malley

Quote:

Originally Posted by Stewart20

Thinking of making a couple changes....i think i might drop all isolation movements, meaning no more bicep curls. also, I might switch my days around and arrange it into a heavy(er) day and a light(er) day. I will do all my 4-6 rep work on one day with one set of exercises and all my 7-10 rep work on the other day with the other set of movements. it might be more balanced that way and provide nice relief from the constant heavy stuff

That sounds like a good ideal to me. Plus it gives your joints some rest from all of the super heavy work.

Posted by: yellowmoomba

Nice lifts ..........The heavy/medium days idea sounds good to me too. It looks like you made every set count

That's the good thing about one doing one set per exercise.... You only get one shot.

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

Nice lifts ..........The heavy/medium days idea sounds good to me too. It looks like you made every set count

That's the good thing about one doing one set per exercise.... You only get one shot.

I haven't even been motivated lately to do more sets. When you get to the heavy weights, and you manage a gruelling set, like BW+130 for dips and you get your target reps, you feel so good, that you don't want to mess it up by doing another set that you'll only manage maybe 4 reps or so. Plus, I am too shot to do another one

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

I know what you mean brother

Posted by: Archangel

I'm definatly with ya on the 1 set thing!!!

Posted by: Stewart20

Quote:

Originally Posted by Archangel

I'm definatly with ya on the 1 set thing!!!

Oh I know you are!

Posted by: JerseyDevil

Looking good in here!

Posted by: Stewart20

Oct 1 -- Push

Squats
300 x 8

Bench Press
300 x 4
drop set 225 x 8

DB Bench Press
125 x 5

DB Shoulder Press
85 x 8

Dips
BW+130 x 6

Close Grip Bench
265 x 5

Either just a really bad day, or the full bodies are tiring me down. Experimenting with doing all my pushes on one day and then pull on the next day, that way I have 3 days in between push and pull movements. See if this makes any improvement cause I am starting to stagnate on a lot of my exercises now...

Posted by: yellowmoomba

You have 125 DBs at home

It looks like a good day to me (and about 99.99 % people in the world)

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

You have 125 DBs at home

It looks like a good day to me (and about 99.99 % people in the world)

I have the adjustable DBs, that I can max out at 125, it's a pain in the ass though, it's 4 25s and 2 10s plus the 5 pound bars. Benching those big plates on a DB is tough!

And I think maybe 85% might be more like it. There's nothing special about what I did today, I want MORE

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

Most people I know can't do any of this:

Squats
300 x 8

Bench Press
300 x 4
drop set 225 x 8

DB Bench Press
125 x 5

DB Shoulder Press
85 x 8

Dips
BW+130 x 6

Close Grip Bench
265 x 5

...........I know ........you are not like "most people".........

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

...........I know ........you are not like "most people".........

ok, ok, I'll give you that one

Posted by: Burner02

85*8 on DB mil press????? Holy schnikes!!!
that's friggin' sweet!

Tomorrow is surgury day, so will be out the upcoming week...will see how I feel the week after...

(stitches out)

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

Either just a really bad day, or the full bodies are tiring me down. Experimenting with doing all my pushes on one day and then pull on the next day, that way I have 3 days in between push and pull movements. See if this makes any improvement cause I am starting to stagnate on a lot of my exercises now...

Full bodies have a similar effect on me. They're OK for a week or so, but eventually the load just gets to you.

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

Full bodies have a similar effect on me. They're OK for a week or so, but eventually the load just gets to you.

and you would think that one set wouldn't be so bad, I mean what is it, 8 total work sets for a full body and it makes you this shot? Damn , getting old really sucks.

the problem is that I am so into the one set balls to the wall thing right now, I don't want to switch to more volume--YET. Obviously at some point, I am going to have to make the change, but for now, my interests are with the one set to failure stuff, so I am actually going to try splitting the workout down further into a DC-like setup. It is not the actual program, so I do not expect the same results as other DC users, nor I am saying it's DC training, it is just inspired by DC training, if you will, kind of what Jersey is doing with his "jerseycrapp training"

Posted by: Triple Threat

When you do these all-out one set exercises, do you do any warm-up sets first or do you just jump to your top weight? I'd be afraid of ripping, tearing or otherwise maiming myself without doing some kind of gradual increase, but I see other people jump right to their top weight.

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

When you do these all-out one set exercises, do you do any warm-up sets first or do you just jump to your top weight? I'd be afraid of ripping, tearing or otherwise maiming myself without doing some kind of gradual increase, but I see other people jump right to their top weight.

NO I definitely do warm ups! It depends on how far into the workout I am as to how many warm ups I will do however. for example, if I begin with a big exercise like squats, I may do 3 warm up sets before my working weight, whereas, by the time I get to my shoulder presses, 5 exercises later, I might just pick up the heavy dbs and get right into it.

I would like to do MORe warmups than I currently do , but I don't want to take away from the working set either.

Posted by: Archangel

Fullbody is Definatly a killer!!! Your doin Fantastic imo though, I would KILL (Okay , maybe not kill, just hurt someone lol) to have your numbers!!! I "borrowed" some things from DC training, and also some from Heavy Duty and HIT, I say whatever works for you, USE it!!! It's the fact that we do anything, is what seperates US from the rest of the world, ya know?!!

Posted by: Malley

Quote:

Originally Posted by Stewart20

I agree I hate putting weights on and off of the bars. Not only that, but you have to use the smaller plates so that your arms dont rub on the bigger plates.

Posted by: Burner02

u still riding the bike 30 mins/day?

Posted by: Stewart20

Quote:

Originally Posted by Burner02

u still riding the bike 30 mins/day?

i try to, but i lost the key to my garage for like 2 weeks, so no riding

i found the key, so maybe i will resume again before the weather gets too cold here

Posted by: Stewart20

I've decided that if TT can do it who is 20 years older than me, I am gonna try it again, and see what happens, so I am going back to 5x5 and TT, I decided on the advanced version...if i am gonna do it, might as well kick my ass in the process right?

i tried to scale my weights back appropriately, but what looks good on paper sometimes doesn't work too well in practice, so we'll see how it goes.

Oct. 4 -- Week 1 Day 2 (just starting on wednesdays workout, day 1 was easy weights anyway)

Squats
5x5 @ 215

Trap Bar Deads
5x5 @ 285

Seated Barbell Shoulder Press
5x5 @ 137.5

Chinups
5x5 @ BW

Oh the fun has just begun

Posted by: yellowmoomba

You made almost 2 weeks without changing your routine

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

You made almost 2 weeks without changing your routine

I know! congratulations are definitely in order for that accomplishment

Posted by: Archangel

Lookin good Brother 20!!!

Posted by: Malley

Looks like you are going with a variation of the Starr 5x5 program. Hope it goes well.

Posted by: Stewart20

Quote:

Originally Posted by Double D

Looks like you are going with a variation of the Starr 5x5 program. Hope it goes well.

yeah I know, after I told you not to do it...hehe.

I think it's a better program for size and strength as opposed to overall strength, which is what you said you were after, hence I suggested the westside for your goals.

Posted by: Malley

Well its working fine to me. I enjoy the workouts. After this I will probably go to Starr's program, but for now this is best. Besides here lately I have been working a ton so no time to get to a rack and we all know theres a lot of squatting in Starr's program.

Posted by: JerseyDevil

A lot of people constantly change programs, and get good natured flack about it. But hey, keeping your body guessing is a good thing.

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

I've decided that if TT can do it who is 20 years older than me, I am gonna try it again, and see what happens, so I am going back to 5x5 and TT, I decided on the advanced version...if i am gonna do it, might as well kick my ass in the process right?

i tried to scale my weights back appropriately, but what looks good on paper sometimes doesn't work too well in practice, so we'll see how it goes.

Welcome aboard!

It's good to have some company.

What did you use for starting numbers?

Posted by: Triple Threat

Quote:

Originally Posted by yellowmoomba

You made almost 2 weeks without changing your routine

Maybe we can get him to stay with this one for the entire 9 weeks!

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

Welcome aboard!

It's good to have some company.

What did you use for starting numbers?

I dropped 2 reps off of my best recent numbers to try to ease the progression a bit.

I used:
squats 300x6
bench 300x2
rows 250x4
trap bar deads 385x4
seated shoulder press 180x5

I read something interesting by madcow, who writes a lot about the 5x5 stuff, he said something that struck me..."don't do more work than you have to" to get progress.

It made me think that the reason I failed on the first attempt at 5x5 was cause I used the advanced version, and perhaps for MY OWN NEEDs, the intermediate/linear version might be better suited for me.

the advanced version makes you do so much work, just to get a slight increase in your 4th week. All the extra volume adds up and tires you out before you get there! the linear version has less total volume and more progressions. Over a period of time, say 6 weeks, the total workload between the 2 versions turns out to be roughly even, since you don't deload on the linear version.

all this being said, I am more interested in progressing my weights higher than to be able to do more volume at a lower weight.

I think you should look into the linear version as well...don't look at it as intermediate vs advanced, think of it as what works best for you. Do you need all that volume at your age? remember, do the least work that gets you the most results

Posted by: Malley

I'd really like to see ya stick with this for the whole thing. I would like to track your progress on this. By the way those are some good row numbers. I know thats why I havent gotten the most out of my bench. My damn back isnt as strong as it should be. I am getting a hyper bench for my b-day in a week. Or atleast that is the plan.

Posted by: Stewart20

Quote:

Originally Posted by Double D

I'd really like to see ya stick with this for the whole thing. I would like to track your progress on this. By the way those are some good row numbers. I know thats why I havent gotten the most out of my bench. My damn back isnt as strong as it should be. I am getting a hyper bench for my b-day in a week. Or atleast that is the plan.

yeah. I would love to stick with something for more than 1 or 2 weeks, I just have lots of issues with that!

But let's say I do stick with this for a long time, the progress is going to be somewhat slow, but that's by design. For instance, I would not be getting to the weights I was using before starting this for another 3 or so weeks, so the next 3-4 weeks will be "submaximal", but then the plan is to allow me to progress farther than I would have without this program. So the weights won't start getting good until about week 4, lol....

Remember what I told you about back? that's why I put a back exercise on each day in your program. You'll get there...your bench is already up there now, and that's with this perceived "weak" back of yours, what will you bench when you have a strong back?

And cool on the hyper bench, that is an invaluable piece of equipment, I think everyone should have one

Posted by: Stewart20

Oct 6 -- 5x5 Week 1 Day 3

Squats
135 x 5
185 x 5
225 x 5
250 x 5
295 x 3
215 x 8

Bench Press
135 x 5
160 x 5
190 x 5
225 x 5
260 x 3
190 x 8

Barbell Rows
135 x 5
140 x 5
175 x 5
200 x 5
230 x 3
170 x 8

Dips
BW x 5
BW+25 x 5
BW+55 x 5
BW+95 x 5

Trap Bar Shrugs
300 x 12
300 x 12

Real easy workout, week 1 on the 5x5 is always pretty simple, week 2 isn't too bad either, once you get to weeks 3 and on it gets tough, so check in on me in 2 weeks to see if I make it to the hard parts

Posted by: Malley

Hey Stewart whats some of your measurments? Kinda curious because alot of our upper body lifts are pretty close.

Posted by: Stewart20

Quote:

Originally Posted by Double D

Hey Stewart whats some of your measurments? Kinda curious because alot of our upper body lifts are pretty close.

ok well I measured just for you

chest - 47
waist - 36 1/4

arms - 17 1/4 cold, flexed
legs - 26 measure half way between knee and hip
neck - 17ish

weight 215ish

Posted by: Malley

All looks pretty solid to me. I know the older you get the tougher it is to keep that fat off. hell its gotten harder from 18 till now. I will try and post some pictures here in the next month or so. Depending on when I can get ahold of my cousin.

Posted by: Burner02

was'sup, stew!
Don't worry about your #'s...I'm about to shed all shame...and pst pics and stats...and it ain't pretty....I'll be happy when I get to your stats...

Just keep pushin' brotha...u still riding 30 mins/day?

Posted by: Stewart20

10/9 -- 5x5 Week 2 Day 1

Squats
145 x 5
185 x 5
225 x 5
260 x 5
295 x 5

Bench Press
135 x 5
165 x 5
195 x 5
230 x 5
260 x 5

Barbell Rows
135 x 5
145 x 5
175 x 5
205 x 5
230 x 5

Seated Barbell Shoulder Press
95 x 5
115 x 5
135 x 5
155 x 5
175 x 5

Chinups
BW x 5
BW x 5
BW x 5
BW+15 x 5
BW+50 x 5

Posted by: Stewart20

Quote:

Originally Posted by Burner02

was'sup, stew!
Don't worry about your #'s...I'm about to shed all shame...and pst pics and stats...and it ain't pretty....I'll be happy when I get to your stats...

Just keep pushin' brotha...u still riding 30 mins/day?

nope, haven't ridden the bike in a LOOOOOOOOONG time, gotta get back into that though, definitely

Posted by: Malley

Weights look really strong. I am sure you are going to see an even better increase in the next few weeks.

Posted by: Burner02

hey stew! I even brought my sweats w/ me to work this afternoon..so if not a down pour when I get outta here...am gonna do about a mile....then work up from there...

Posted by: yellowmoomba

Hey you are Mr. 5 x 5 again

Posted by: JerseyDevil

Quote:

Originally Posted by Stewart20

10/9 -- 5x5 Week 2 Day 1

Squats
145 x 5
185 x 5
225 x 5
260 x 5
295 x 5

Bench Press
135 x 5
165 x 5
195 x 5
230 x 5
260 x 5

Barbell Rows
135 x 5
145 x 5
175 x 5
205 x 5
230 x 5

Seated Barbell Shoulder Press
95 x 5
115 x 5
135 x 5
155 x 5
175 x 5

Chinups
BW x 5
BW x 5
BW x 5
BW+15 x 5
BW+50 x 5

Nice

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

Hey you are Mr. 5 x 5 again

yeah for this week

i am doing a different 5x5 than the last time, I am hoping not to burn out to quickly on this one.

Posted by: Stewart20

Quote:

Originally Posted by JerseyDevil

Nice

this is week 2, the fun starts around week 4. if I get that far, then you can call it a nice workout

Posted by: Malley

You better stick with this for atleast a few more months I want to know what kinda gains you end up with.........

Posted by: yellowmoomba

Quote:

Originally Posted by Double D

You better stick with this for atleast a few more months I want to know what kinda gains you end up with.........

Fat chance of that happening................

Posted by: Stewart20

you guys suck

Posted by: Stewart20

i am gonna stick with it. Even though my lower back is acting up on me since last night....I couldn't sleep at all last night and it is KILLING me right now, I might have to switch back squats to front squats for the time being.

Am I the only one around here who hurts his back from squatting? I don't get it. I've had my for critiqued by powerlifters who told me it was ok, I just don't understand why my back gets so lit up from squatting

I did read an artical on T-nation for over 30 lifters that mentioned the front squat being a very good alternative to people getting up there in age, especially on a program that calls for squatting 3 times a week. So, I am not going to give up the 5x5, just change the squats to front squats and keep the trap bar deads in there. gotta protect the back. hopefully this pain eases a bit by tomorrow.....

Posted by: Burner02

I've strained my back squatting, and I watch my form in the mirror...it seems to look correct...and when I would go super heavy...that REALLY cranked on my back.

Posted by: Malley

Sorry to hear about the back. Hopefully all is good? Glad to see you are going to stick with it.

Posted by: Stewart20

i actually ordered a device called the "top squat" yesterday which hopefully will help a bit with the squatting. It is a device that clamps to your bar and has 2 handles protruding out from it, so it looks similar to a safety squat bar. the safety squat bar would be the best option, but they cost too much, this device was still expensive, but about 1/2 the cost of the bar, so I figured I would give it a shot.

The theory behind it is that with your hands in front of you supporting the bar, you are able to maintain a more upright position in the movement, which is just what I need I think. Of course, my numbers will probably suffer a bit, since it places more emphasis on the quads supposedly and less on the posterior chain, but if it helps the back, then it's all good.

Posted by: JerseyDevil

Hopefully that does the trick. I think some people, no matter how strict the form, just have problems doing squats. Just like some people develop back problems when running. I think the front squat is a good alternative. Takes pressure off the spine and hits the quads good.

Posted by: Stewart20

Quote:

Originally Posted by JerseyDevil

Hopefully that does the trick. I think some people, no matter how strict the form, just have problems doing squats. Just like some people develop back problems when running. I think the front squat is a good alternative. Takes pressure off the spine and hits the quads good.

the front squat will be my final alternative. working out at home, I don't have the luxury of hammer strength squat machines, or even the leg press, so I will need to do what I must, although, I really hope this device does the trick as well, since I am not too keen on the front squat, i will do it if I must, but hopefully won't have to

Posted by: Burner02

have a link w/ a pic of this thing?
have u tried that 'Manta Ray' some people like that...

Posted by: Stewart20

Quote:

Originally Posted by Burner02

have a link w/ a pic of this thing?
have u tried that 'Manta Ray' some people like that...

it's the handles that clamp to the bar. I have the manta ray AND the sting ray, the sting ray is good for front squatting, but the manta ray really just makes the bar more comfortable on your back and higher, but doesn't do much to correct your form, you still have to hold the bar.

Posted by: Burner02

gotcha

Posted by: Stewart20

10/11

Messed up workout today, had no time to breathe let alone work out when I got home, so I just wasn't into the whole 5x5 thing yesterday, just did a random chest and bicep workout, cause that's what I do best, and I was short on time anyway.

Decline Bench Press (15 degree decline)
295 x 5
295 x 5
295 x 5
A little tough, but not bad. Doing multiple heavy sets was a bit of shock since I had been doing single set stuff for a while now, but it was pretty strong

Incline Bench Press
225 x 6
225 x 6
these were strong and easy, could have definitely done more weight, but didn't care

Dips
BW+125 x 6
BW+125 x 4
these were tough, after the other sets I was kind of tired, plus I had been doing only one set, i need to work on getting my intensity level up on multiple sets. It's easy for one set, but for multiples it is a little harder to not coast through the sets cause you know you have more.

EZ Bar Curls
130 x 5
130 x 5
these were ok, not too much cheating, maybe only on the last rep of each set. hurt my wrist though, so I am not happy bout that. I thought the EZ curl bar was supposed to NOT hurt your wrists

Seated DB Curls
55 x 6
55 x 5

Grabbed a PWO shake and rushed out the door to celebrate my grandfather's 89th birthday

Posted by: yellowmoomba

S20 likes the "beach workout" - bench and curls !!!

Posted by: yellowmoomba

89!!! Wow...........how'd you guys celebrate?

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

S20 likes the "beach workout" - bench and curls !!!

yep, for all those times I'll be going to the beach in the next few months

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

89!!! Wow...........how'd you guys celebrate?

nothing big, just the family got together, had a real delicious Carvel ice cream cake, mint chocolate chip and vanilla, mmm mmm.

the man has been smoking since he was like 14, it is a miracle he made it this long, and as far as I know, doesn't have any serious issues (knock on wood). I hope he gets to 90, that would be awesome

Posted by: Stewart20

Oct 12

Barbell Rows
245 x 6
245 x 6
245 x 6

Chinups
BW+45 x 6
BW+45 x 6
BW+55 x 5

DB Rows
105 x 6

Low Cable Rows
120 x 6
this was on my home machine, very tough, don't let the numbers fool you

Trap Bar Deadlifts
350 x 6
370 x 6
did these with the high handle on the trap bar, so it became a little bit more like a rack pull than a full deadlift, which is fine since I am working on back with these, not legs anyway

Shrugs
300 x 12

Posted by: Triple Threat

Quote:

Originally Posted by yellowmoomba

S20 likes the "beach workout" - bench and curls !!!

You've gotta admit it's easier than the 5x5.

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

You've gotta admit it's easier than the 5x5.

oh i beg to differ TT! Did you see that chest/bis workout? that wasn't no ordinary "beach" workout

it wasn't a vacation by any stretch

Posted by: Malley

Very strong BB Rows! I cant do that much weight because I cant bend over with that kind of weight. Will be very happy to get my hyper bench! I need to really strengthen up my lower back!!!!! Good workout Stew!

Posted by: Stewart20

Quote:

Originally Posted by Double D

Very strong BB Rows! I cant do that much weight because I cant bend over with that kind of weight. Will be very happy to get my hyper bench! I need to really strengthen up my lower back!!!!! Good workout Stew!

I'm not sure at what point it became easier for me to do that. I remember not being able to get past 225 or so on these because my back would kill me afterward, and that was not even bending past 30-40 degrees.

Now I am able to bend pretty far over, not 90 degrees, but I would say somewhere between 60 and 75 degrees, which IMO is enough.

Posted by: JerseyDevil

Nice BB rows. I have trouble keeping good form above about 205. Do you use wrist straps?

Posted by: Malley

Well one day I will get a strong enough lower back to do these effectivly! Need me a hyper bench and hope to get one next weekend!

Posted by: fyredup1286

hey there stewart....i wus recomended by DD...he told me that ur good at the westside routine?!!?...he gave me a layout of the routine nd wut excersizes nd stuff i should do...got ne pointers/tips?
thanx man

Posted by: Stewart20

Quote:

Originally Posted by JerseyDevil

Nice BB rows. I have trouble keeping good form above about 205. Do you use wrist straps?

no i don't use anything other than chaulk. I will clarify however, that when I do the big weights on these, I use an underhand grip. I know it makes the lift easier this way, but I feel it hits the back better this way as well.

See, I think too many people try to use a hand spacing that is too wide on barbell rows, and therefore limits the effectiveness of the exercise. My grip is basically a tiny bit wider than shoulder width, and I totally feel it in my back, even on the heaviest sets I do.

so I recommend an underhand grip with a shoulder width grip and see how that hits your back

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

I think too many people try to use a hand spacing that is too wide on barbell rows, and therefore limits the effectiveness of the exercise. My grip is basically a tiny bit wider than shoulder width, and I totally feel it in my back, even on the heaviest sets I do.

I thought the hand spacing for rows should be about the same as it is when you're benching.

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

I thought the hand spacing for rows should be about the same as it is when you're benching.

i would just say use the best line of pull for your own body I guess. Wherever enables you to pull the most weight should be where your hands are.

Posted by: Malley

I agree Stew. I would think if it feels comfortable thats where you should hold your hands.

Posted by: Stewart20

Quote:

Originally Posted by fyredup1286

hey there stewart....i wus recomended by DD...he told me that ur good at the westside routine?!!?...he gave me a layout of the routine nd wut excersizes nd stuff i should do...got ne pointers/tips?
thanx man

if you have any specific questions, just ask.

Posted by: Malley

Stew u ought to charge! haha.....

Posted by: Malley

Bands or hyper bench? Which would you buy first? Which do you think is more benficial? i would think the bench, but who knows.

Posted by: Stewart20

Quote:

Originally Posted by Double D

Bands or hyper bench? Which would you buy first? Which do you think is more benficial? i would think the bench, but who knows.

Go with the bench for now. you could get into the band work once you get more advanced at it. For now, the hyper bench is way more important for you. You gotta keep that lower back strong if you plan on deadlifting and squatting big numbers

If you wanna go a step further, I can recommend to you an inexpensive glute ham raise machine that doubles as a hyper bench. The glute ham raise would be invaluable to you on Westside. The one I bought was under $200 I believe, and it's held up pretty well so far. The glute ham raise is pretty tough at first, so you can get away with bodyweight or low weight assistance for a while, so you needn't worry about it breaking.

Let me know if you're iterested and I'll try to provide a link to it, if I can find it again, I ordered it a while ago!

Posted by: Stewart20

Oct 15

Squats
225 x 15

Chinups
BW+45 x 9

Dips
BW+115 x 10

Trap Bar Shrugs
300 x 15

SLDL
185 x 15

...This was my attempt at a true HIT day. Went to failure on everything today, the higher rep range failure stuff is really rough. Going to failure at 6 reps on dips is a lot different than 10. I felt like my heart was gonna rip through my chest on everything. talk about a shock to the system.

As for now, since I routinely change my mind, i am gonna switch between 2 workouts, and alternate them.

A.
Squats 1x15
Chinups 1x10
Dips 1x10
Shrugs 1x15
SLDL 1x15

B.
Decline Bench Press 1x10
Barbell Rows 1x10
DB Shoulder Press 1x10
Pullups 1x10
Trap Bar Deadlifts with high handle 1x6

Posted by: JerseyDevil

Quote:

Originally Posted by Stewart20

Thanks Stewart, I just did BB rows today for the first time in awhile, but I just know read this. BB rows are the only movement where, me personally, thinks it is ok to use straps. If I would have read this before my wo, I would have tried your suggestions. I have tried "Yates" rows in the past and for whatevr reason never felt comfortable with them, but I think I will try them again.

Posted by: Burner02

Quote:

Originally Posted by Stewart20

Oct 15

Squats
225 x 15

Hey! Look! They are coming up! next week: 20!

how'd the legs feel afterwards?

Posted by: Stewart20

Quote:

Originally Posted by JerseyDevil

technically, a yates row is done underhand grip but standing pretty upright, maybe only a 30-45 degree bend tops. I bend over more, anywhere from 60-75 degree when I do mine. I really do feel them in my lower lats when I do it like this.

and I never use straps anymore....I used to, but once I discovered lifting chaulk, I never needed straps again. Chaulk is amazing how much extra grip you get when you use it

Posted by: Stewart20

Quote:

Originally Posted by Burner02

Hey! Look! They are coming up! next week: 20!

how'd the legs feel afterwards?

It wasn't the legs that were the problem as much as was my heart, lol....it felt like busting out and running away down the block after this set.

I think 15 is gonna be my limit before upping the weights. I wanted to accomplish a higher rep set for these, but also still move up in weight fairly quickly, waiting till 20 reps will just delay that process.

Posted by: Burner02

actually...if u can do 15...u can do 20. When was in the military...we called it a 'gut check'. Just reach down..and knock them out.
I did....one at a time from rep 14 on.....and I do know what you mean about your heart leaping....
have a good weekend?

Posted by: Stewart20

Quote:

Originally Posted by Burner02

actually...if u can do 15...u can do 20. When was in the military...we called it a 'gut check'. Just reach down..and knock them out.
I did....one at a time from rep 14 on.....and I do know what you mean about your heart leaping....
have a good weekend?

it was a relaxing weekend...didn't do too much, watched a lot of sports, just patiently waiting for our "new arrival"

Posted by: Burner02

Hope said 'bundle' arives soon and perfectly healthy!

I kinda did that Saturday....woke up Saturday...mroe or less just hung out till I had to shower and go downtown to work....doing nothing is sometimes....a great thing to do!

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

just patiently waiting for our "new arrival"

When's the due date?

Posted by: Malley

Dude your new arrival is going to take alot more time away from you, but trust me it will be well worth it!!! Babies are fantastic!!!!!

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

When's the due date?

oct 27

Posted by: Archangel

Brother 20, GODspeed you and yours, almost time for the new addition, AWESOME my Friend!!!

Posted by: Malley

The countdown is on.

Posted by: Triple Threat

Posted by: Stewart20

Oct 17

Seated Overhead Press
185 x 5
135 x 10

Barbell Rows
245 x 10
Cheated a little on last rep

Close Grip Bench Press
275 x 8

Wide Grip Pullups
BW+25 x 8
BW=215

Trap Bar Deads
390 x 6
High handle...less ROM...OK I can admit that

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

Nothing yet.....

Posted by: Burner02

was'sup, brotha!
Nice weights!

Posted by: Malley

Nice strong close bench numbers along with the rows and that 185 for the first set, thats impressive!

Posted by: Stewart20

Quote:

Originally Posted by Double D

Nice strong close bench numbers along with the rows and that 185 for the first set, thats impressive!

Yeah, I wanna work up to 315 for reps on the close grip bench and get to at least bodyweight on the overhead press. That would be cool

The overhead is tough though, I felt my abs like crazy trying to stabilize my body in the seat. Although I was sitting, I did do them on a backless bench, so there was a crap load of stabilization going on.

I am trying to focus on evening out my uneven-ness if you will. I know that my pushing strength overwhelms my pulling strength by a lot, and I know that my front delts are quite large for the rest of my shoulder. I figure if I stick with close grips, that will be a little less shoulder activity there, and I am gonna try to get another rowing exercise in there somewhere, probably on the other workout day, so that would leave me with:
1 horizontal push
2 horizontal pull
2 vertical push
4 vertical pull (if you include the trap bar pulls and shrugs as pulls)

so there is an extra pull for each plane. If I leave it that way I am hoping I can correct some imbalances

Posted by: Burner02

ho-lee-crap! 3-plates for CG bench press? You ANIMAL!

I used to do a lot of inc. DB presses, and my anterior delts over powered my overall delts. I had to make sure I hit my rear delts alot now. I used to have a rounded over look...<blech> It took several months to even that back out.

U did overhead w/ out back rest? I tried that...didn't like it...probably 'cause of the lack of stabilization...

Posted by: Burner02

How's the missus doing?

Posted by: Stewart20

Quote:

Originally Posted by Burner02

U did overhead w/ out back rest? I tried that...didn't like it...probably 'cause of the lack of stabilization...

I didn't like it too much either, but since I work out in a basement, the standing overhead press is out of the question and I figured this was the next best thing.

It sucked, my abs hurt like hell from trying to keep me upright. Much easier to sit against the bench

Posted by: Stewart20

Quote:

Originally Posted by Burner02

How's the missus doing?

She's fine...getting REALLY impatient though. This is someone who worked out pretty much every day getting put on bed rest at 31 weeks, who can't even take a walk around the block because she gets pains from it, so you can see how frustrating it can be.

One week till the due date

Posted by: Malley

Hope the baby gets there quickly! It will be a fantastic day!

As far as evening out your back and shoulders well I agree I would add some back work on another day. Rows, Rows, Rows! Do them from all different angles and see how that works. Yeah that close grip bench is impressive. I am no where near that, how far are your hands apart? Mine are probably like 6 or 7 inches apart.

Posted by: Stewart20

10/19

Squats*
290 x 7
* I used the "Top Squat" for the first time today, and it was definitely a different experience not holding onto the bar with my hands. It makes the weight feel heavier on your back. There is a motion you need to get used to, you lift the handles up as you squat down and then lower the handles when you come back up. I didn't lose too much off my top set of 300x8 by using this and hopefully this will help me pass that number real soon

Chinups
BW+70 x 6
BW=215

Dips
BW+140 x 6

Trap Bar Shrugs
310 x 10

Chest Supported Rows
180 x 8

Posted by: Stewart20

Quote:

Originally Posted by Double D

Hope the baby gets there quickly! It will be a fantastic day!

As far as evening out your back and shoulders well I agree I would add some back work on another day. Rows, Rows, Rows! Do them from all different angles and see how that works. Yeah that close grip bench is impressive. I am no where near that, how far are your hands apart? Mine are probably like 6 or 7 inches apart.

I go usually about 12 inches apart, it winds up being my index finger on the beginning of the knurling on the bar--for my body, that's the best groove. Any closer and my wrists get screwed up. I also do them with my elbows out to the sides, rather than tucking my elbows in and lowering the bar. I find doing them this way gets my triceps the best.

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

Same here.

Posted by: yellowmoomba

The baby countdown is ON!!

You are going to be so Psyched!!!!

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

The baby countdown is ON!!

You are going to be so Psyched!!!!

Any day now!!

Posted by: Malley

Yeah, I was having some problems with my wrists. Going to go with your grip next time. Best of luck with the new arrival.

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

Any day now!!

Keep us posted!!

Are you taking any time off from work or training ?

Posted by: yellowmoomba

How do you like HIT ?

You've been putting up some large numbers.........Look at you go on the chins

Posted by: Stewart20

probably gonna take 2 weeks or so off of work, hopefully I will not be too disrupted with my training , cough, cough, yeah right!

Well, let's say I am gonna do what my body in its lack of sleep state will let me!

Posted by: Stewart20

10/21

2 Board Press
135 x 10
135 x 8
185 x 6
225 x 4
275 x 2
Add 2 board
300 x 1
315 x 1
335 x 1
350 x 1
I guess that's a PR for this exercise. I was happy with it considering I haven't maxed out on anything in a while. I have a video of it if anyone is interested in seeing.

Incline Bench Press (2 min rest)
225 x 8
225 x 7
225 x 6
Trying to break the habit of failure on everything, tried to stop short, except for the 3rd set, that was about it

Chest Supported Rows (2 min rest)
180 x 7
180 x 7
180 x 7

High Rep Free Weight Pushdowns
50 x 20
50 x 20

EZ Bar Curls
110 x 8
110 x 8

Side Laterals
20 x 15
20 x 15
Doing these for shoulder health as opposed to high weight

Free weight Pulldowns to Chin
100 x 15
100 x 15

Awesome workout! Felt great afterwards! I didn't know how much I missed doing Westside.

Posted by: Malley

I would like to see a video. Knew you would have to switch the good old workout. Westside is an awefully fun workout.

Posted by: Stewart20

http://www.youtube.com/watch?v=zyYwWytTUyw

Posted by: Malley

Looked awefully easy to me. I am thinking you ought to go up to 365 or so. And btw no spotter huh?

Posted by: Stewart20

i am glad you thought that was easy!

I have self spotter stands if you look closely you can see them on the sides. They are black with white stands, I have failed many a time on them, so I know they work

Posted by: Malley

Nice....I was going to say going for a PR with no spot would be dangerous. Would be cool to workout with ya sometime.

Posted by: Stewart20

Quote:

Originally Posted by Double D

Nice....I was going to say going for a PR with no spot would be dangerous. Would be cool to workout with ya sometime.

It definitely would. I mean, I am sure I won't reach my full potential working out alone in my basement, but what can I do, none of my friends really work out...it's sad actually.

I would join a powerlifting gym, but with the baby coming, I wouldnt have time to go....maybe sometime in the future

Posted by: Malley

Yeah with the baby coming theres no way there will be time. I know what you mean about none of your friends working out. I have the same problem. All of my friends are lazy.

Posted by: Burner02

Hey big dawg!
Well...I actually went to the gym lastnight...don't worry..I'm no where near smashing your #'s...yet...muhahahahaa....

I'll have to check out the video when I get home. Dam network nazis here have EVERYTHING locked down...

Posted by: Burner02

Quote:

Originally Posted by Stewart20

i am glad you thought that was easy!

Posted by: JerseyDevil

Awesome...

Posted by: Archangel

Fantastic Bench my Friend!!! GOD speed you and yours for your baby Brother 20!!!

Posted by: Stewart20

Oct 23 -- ME DL

Sumo Deadlifts
135 x 5
225 x 5
275 x 3
315 x 3
365 x 1
add belt
385 x 1
405 x 1
I am pretty sure that's a PR sumo style, and double overhand grip

. At least my grip is pretty good. I am gonna post a video, I would like an honest critique on my form from those of you who can do 405 in their sleep, lol