Soxmuscle Presents: Westside Training [Forum Archive]

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Soxmuscle Presents: Westside Training

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Posted by: Pylon

Happy New Year, SM!

Posted by: JerseyDevil

Happy New Years Sox!

Posted by: soxmuscle

Oh man, you guys didn't have to do that.

I can't believe I missed these posts... Oh well, I'll be starting the ole journal back up beginning next week when the new semester begins. My workouts have been all messed up since Winter Break started and late into the semester I was really working hard to try and pull my Psychology grade up.

Thanks again, and Happy New Years!

Posted by: soxmuscle

Over Winter Break, I switched from Westside to a normal Push-Pull-Legs type of routine working out whenever I could, usually 3-4 days per week out of complete necessity of not being able to know when or how I would workout.

All in all, the break was much needed and very fun. I got to see my sister who I haven't seen in a long time, spent the Holidays out in Boston with my Dad which was nice, saw my cousins, etc. Again, it was just a real fun time.

Now I'm still in Chicago and won't be leaving until later tonight after I workout and get some things done.

Today's workout will be DE Bench, which will be a real treat, because the gym here has chains that I'll be able to use for my explosiveness on the bench.

I'll be going after the foozball game and I'll update with how I did on my first day back on Westside before I leave tonight.

Thanks guys, later.

Posted by: Witchblade

You gained a shitload of strength on Westside I see. You and rubes lift some serious weights for your age and weight.

Posted by: tallcall

Whatever you lost you will easily gain back. I think you've been doing a good job, so I wouldn't worry.

Posted by: soxmuscle

Quote:

Originally Posted by Witchblade

You gained a shitload of strength on Westside I see. You and rubes lift some serious weights for your age and weight.

I definitely have gained strength on Westside, faster than any other way I've trained as well. It's a real solid program.

Posted by: DontStop

would you suggest west side for a woman?

Posted by: soxmuscle

Quote:

Originally Posted by tallcall

Whatever you lost you will easily gain back. I think you've been doing a good job, so I wouldn't worry.

Yea, I'm not worried. Sometimes you need time off. I think the extra rest between workouts made them that much better.

Thanks for stopping by again, tc.

Posted by: Stewart20

Quote:

Originally Posted by DontStop

would you suggest west side for a woman?

No. Coming from someone who has done the template before, I would not recommend it actually to anyone that isn't a powerlifter. I don't think doing heavy one rep max squat attempts is what you need, and really, unless you plan to enter competitions, I see no point of doing a max attempt, eventually, you will just end up hurting yourself.

Posted by: soxmuscle

Quote:

Originally Posted by DontStop

would you suggest west side for a woman?

I would recommend Westside to anyone whose goals are to improve their three main lifts (squat, deadlift, bench press).

Posted by: DontStop

I just like taking principles from all osrts of training plans and pumping them into my own

thanks for the input though, wst will be avoided

Posted by: DontStop

my big one is deadlifts
i looooove deadlifts

Posted by: Stewart20

Quote:

Originally Posted by soxmuscle

I would recommend Westside to anyone whose goals are to improve their three main lifts (squat, deadlift, bench press).

It's a tricky question I think. OK, the program does improve the big three numbers wise, but for people who aren't in competitions, I don't think this is necessarily a good thing.

To an average person, I think being able to do for example, 5x5 at 315 is better overall than being able to do 405 for one rep. I just feel that doing more at lesser weight will just be more important to us normal folks long term.

Posted by: soxmuscle

DE Bench
January 6th, 2008.

Speed Bench w/ chains: 100+chains for 10 sets of 3.
Seated Military Press: 95x10, 10, 7, 7, 7.
Plate Loaded Machine Dips: 100x15, 110x12, 120x10, 130x10.
superset w/
BW Dips: 5, 3, 3, 4.
Hammer Strength Incline Press: 110x8, 125x6, 140x4, 125x5, 100x7.
Single Arm Tricep Extensions: 22.5x8, 17.5x12, 17.5x12.
Cable Lateral Raises: 12.5x10, 10, 8, 8.
Pec Deck: 200x5, 180x5, 160x5.

Diet:
- Pasta w/ grilled chicken and vegetables
- Protein shake, banana post workout
- Grilled chicken, spaetzle, carrots.

All in all, a good workout. I really enjoyed the chains, which was a pleasure to have considering I haven't used them since the summer. The Hammer Strength Incline Press Machine at school is way different than the one here, at least in terms of weight, oh well... Same goes for the Pec Deck machine here compared to school. I've got to pack and get ready to go. Later fellas.

Posted by: soxmuscle

Did I make good time?

Posted by: soxmuscle

ME Squat/Deadlift
January 7th, 2008

Deadlifts: 135x5, 185x3, 225x3, 275x3, 295x3, 315x3, 345x2, 375x1, 405x1.
T-Bar Rows: 100x8, 115x7, 135x6, 115x7, 100x8.
Shrugs: 225x10, 275x10, 325x10, 375x8, 225x12.
Hack Squats: 100x8, 150x6, 200x4, 150x6, 100x8.
Lat Pulldown: 225x5, 210x5, 195x5, 180x5, 165x5.

Diet:
- Chicken Noodle Chunky "Healthy" Soup
- 1 TLC Kashi bar
- Protein Shake
- Nutri-grain bar
- Tuna, Omega 3 Mayo sandwiches

I had an awesome workout this afternoon despite there being a crowd larger than I've ever seen before. I haven't deadlifted in a couple of weeks and it was good to get back on the train. I didn't go past 405, but that was more my choice than anything else. I struggled with it, but I think I could have done more. I hadn't done Hack Squats on a machine like that in ages, so that felt good too. I was surprised at how easy 225 felt on the Lat Pulldown, almost like I've gotten stronger since I last used the machine, which I don't doubt with all the must needed rest I got over winter break. Diet's been solid today as well outside of the nutri-grain bar, but I don't mind eating that post workout as a quick carb source. Well, off tomorrow, but I think my roommate is going to wake me up before class and run with me, a trend I hope to continue with throughout this semester.

One funny story, as of 5:30 this morning, I'm officially enrolled at IU again. I had holds on my record and didn't sign up for class until 5 hours before my first class was supposed to begin. I procrastinate...

Posted by: fufu

good job.

shit man, 5 hours before class starts, did you get what you wanted for your schedule?

Posted by: soxmuscle

My schedule is fine in terms of working out and being able to manage my time as best as I can, but the classes I'm taking are kind of blowoffish this semester, which is fine by me.

Getting some of the required blow off classes out of the way now will make senior year (and perhaps a victory lap if I need it, ha) that much better.

Posted by: soxmuscle

Rest Day
January 8th, 2008

Walked all day in the rain, had my first tuesday of classes (the busiest day of my schedule, straight classes from 125 to 830. Got to watch the IU basketball game and just smoked a little bit and ate healthy to get some cals in me for tomorrows workout.

Diet:
- (2) Tasty Little Chewy's Peanut Peanut Butter bars
- (1) Chipotle Burrito Bol w/ rice, fajita veggies, pinto beans, tomatoes, green, hot, corn, little sour cream, lettuce.
- (1) Pretzel Rod
- (1) Big bowl of Kashi Go Lean Crunch w/ Organic 2% milk
- (1) omelette: 2 whole eggs, 2 more whites, 3 laughing cow squares, chopped tomatoes green peppers mushroom
- Celery w/ left over tuna, omega 3 mayo, chopped carrots

I'm kind of proud of my diet today. I really ate healthy, even the Burrito Bol isn't that bad. Found some new options at the grocery store that I like, have a lot of goodies that my mom bought me for i left, all is well on the diet front. Going to get up tomorrow, heat up some leftover whole grain pasta, and then am probably going to have 12 boneless buffalo wings from this local restaurant on a huge salad with carrots, tomatoes, carrots, green peppers, mushrooms, celery, etc. and pick on that all day (it should last with how big this damn salad is, i should take a picture).

Max out bench tomorrow, sore, but still getting pumped...

Posted by: fUnc17

Good deadlifts

Dude I am the say way, im such a prick. I wait till the last minute to register for classes and get buttfucked with a shitty schedule.

Posted by: soxmuscle

Eh, decent deadlifts considering I've done more in the past. I'm not upset about it though.

Haha. My schedule is allllll over the place, but at least I don't have friday classes and my busiest day is Tuesday which is usually an off day from the gym for me, so it isn't too bad... I hear you though. How are classes going?

Posted by: soxmuscle

ME Bench
January 9th, 2008

Bench Press: 135x8, 155x5, 175x4, 195x3, 225x1, 185x5.
Standing Military Press: 95x7, 105x5, 115x3, 125x2, 135x1, 100x5.
Weighted Dips: 50x7, 7, 7, 7, 6.
French Press: 67.5x8, 67.5x6, 57.5x10, 57.5x10.
Single Cable Lateral Raise: 12x10, 10, 8, 8.
Decline Cable Flies: 20x10, 25x8, 20x10.
Push-ups: 10, 10, 10

Diet:
- Barilla Plus Rotini, Prego Marinara Sauce, (4) laughing cow squares, mushrooms.
- EAA's w/ Orange Juice
- Protein shake w/ Orange Juice

My workout today was good, really good, but I was really limited with how sore I was from Sunday. I was so accustomed to having two full days and change between workouts last semester that when I stopped performing the same workouts, my body wasn't used to it. Oh well, I just made Military Press the main exercise of today's workout instead of the bench press. I've also been limited on Bench days because I really tweaked my wrist performing heavy DB lateral raises. That's where the cable lateral raise and stuff has come in because I go light and it doesn't hurt compared to when I try doing upright rows or something of the sort and have to stop midset because my wrist is in agonizing pain. Hmm...

Diet's gone well today thus far, although after eating as much as I did last night, my bowels weren't happy all of this morning, I must've made about 5 or 6 trips to the bathroom..

Depending on how tomorrow goes, I'm pretty happy about this week and am glad to be back in the grind.

Posted by: soxmuscle

DE Squat/Deadlift
January 10th, 2008

Squat: 135x5, 185x4, 225x3, 3, 3, 3, 3, 3, 3, 3.
SLDL: 135x10, 160x8, 185x6, 160x8, 135x10.
BW Pull-ups: 8, 8, 8, 8.
Cable Rows: 100x10, 10, 10, 10.
Face Pulls: 60x10, 10, 10.
Leg Extensions: 100x10, 10, 10, 10.
Pullovers: 30x12, 50x10, 50x10.
Cable Bicep Curls: 50x8, 45x9, 40x10.

Diet:
- (1) Kashi TLC bar
- (1) Powerbar Performance bar
- (1) glass of 2% organic milk
- EAA's w/ crystal light
- 1.5 scoops whey w/ 8 oz. of orange juice + water

Despite similar soreness to how I felt yesterday, I had a real solid workout today. I took some CEE that I had left over in my car trunk from back in my high school days last night to see if it would curb this being sore thing and allow my body to recover/get used to the routine I'm doing like it was a month ago. It probably did nothing, but mentally I thought I looked bigger than I did. I don't plan on continuing to use the CEE, only when I'm really sore and need it, same goes for the EAA's I've been taking the past two days. Everything was done really light today because I was still real sore from Monday, but it all went well. Squats were a breeze, again the rest thing has helped in that department, the SLDL's felt easy w/o straps which was nice, and then naturally doing 8 pull-ups, 100 pounds on the cable rows, etc. was very easy. I had until 1:25 today to get everything done because the rec center I went to today closes for two hours for some class throughout the week and usually I run right up until the bell, not today though, it was probably one of the more intense workouts I've had in a while and it showed when I completed everything I had written out in under an hour. I added some abs at the end, but couldn't really get in the groove, mainly because I had to poop all workout which I'm about to do now...

Posted by: soxmuscle

Completed Diet from January 9th, 2008:

Diet:
- Barilla Plus Rotini, Prego Marinara Sauce, (4) laughing cow squares, mushrooms.
- EAA's w/ Orange Juice
- Protein shake w/ Orange Juice
- (2) 8% lean ground sirloin patties on multi-grain bread w/ tomatoes and a laughing cow square.
- Bowl of Kashi Go Lean Cereal before bed

Posted by: soxmuscle

Fun weekend, back to the gym, then to the IU basketball game...

It'll be nice to be working out while the Colts are playing, not a soul will be in the joint.

Posted by: NordicNacho

Is there team any good this year? Ucla won yesterday sbould be number 4 this week

Posted by: soxmuscle

Quote:

Originally Posted by NordicNacho

Is there team any good this year? Ucla won yesterday sbould be number 4 this week

We're excellent this year, easily a top 5 team talent wise, but as today showed, we can be "too young" at times.

Posted by: soxmuscle

DE Bench
January 13th, 2008.

Speed Incline Bench: 135x3x8.
Seated Military Press: 95x10, 9, 8, 8, 8.
DB Flat Press: 50x10, 55x10, 60x8, 65x8, 75x4.
French Press: 57.5x10, 67.5x8, 77.5x5, 57.5x10.
Tate Presses: 25x12, 27.5x12, 30x10.
Cable Shoulder Raise: 12x12, 12, 12.
Pec Deck: 70x12, 12, 12.

Diet:
- (1) scoop of whey w/ milk
- (2) scoops of whey w/ milk
- (.5) Barilla Plus Rotini, Ground Sirloin, Mushrooms, Marinara sauce
- (.5) " "

I had a very good workout today and it was nice to keep it light as I worked out with one of my roommates. My wrist is still giving me problems but only on various exercises, oh well...

Posted by: soxmuscle

ME Squat/Deadlift
January 14th, 2008

Squat: 135x6, 185x5, 225x3, 255x3, 285x3, 315x3, 345x1, 315x1, 225x3, 135x6.
Rack DL's: 315x5, 365x5, 405x5, 455x3, 315x5.
Barbell Rows: 185x8, 205x6, 225x4, 245x2, 185x8.
Lat Pulldown: 240x5, 225x5, 210x5, 195x5, 180x5.
DB Preacher Curls: 25x10, 10, 10.

Diet:
- Power Bar
- Protein Shake
- Chipotle Burrito Bol
- Omelette (2 yolks, 4 whites, chopped tomatoes/green peppers)
- PBJ (Sugar free jelly, natural pb, whole grain bread)
- (2) servings of Tostitos (stoned feast, uh-oh...)

My wrist still bothers me at times, for instance on the curls which is why I kept them so light. Other than that I was right back in the grind. Rows were heavy, set a pr squatting, rack deadlifted more than I ever have before..

Posted by: PreMier

nice PR

Posted by: soxmuscle

Quote:

Originally Posted by PreMier

nice PR

Thanks mang. The weights felt good on Monday, hope they feel even better in the next hour or so when I head to the gym.

Posted by: fufu

good job, how high do you set the bar on the rack deads?

my friend who tends to be stupid when it comes to training claimed he rack deadlifted over 800 lbs. Once I saw him do them at 495, about a 5 inch ROM. His best deadlift w/ straps was like 435 though.

Posted by: soxmuscle

I'm pretty good about setting the racks at no higher than my knees, obviously depending on what squat rack I'm using. The one I used the other day I put on level three which was a little high than what I would use at home, but level 2 was at my ankles and level 4 was at my waist, so...

I haven't seen other people do rack deadlifts, but I have seen other people shrug using terrible form.

Posted by: fufu

gotcha

since you DL in the 400's I can assume you aren't getting crazy with the height on the rack deads.

when do you plan on going for a DL 1RM?

Posted by: soxmuscle

This will be my routine going forward:

Week 1:

ME Squat/Dead - max out w/ squats
DE Squat/Dead - dynamic deadlift work

Week 2:

ME Squat/Dead - max out w/ deads
DE Squat/Dead - dynamic squat work

...and so on.

I did that towards the end of last semester and got some quality results from it. So to answer your question, next Monday! ha.

Posted by: fufu

cool, do you know what you are going for?

Posted by: soxmuscle

I don't really have any goal that I'm shooting for right now, ideally I'll be improving every week now that I'm back in the grind of things.

It certainly would be nice to pull 500 soon though...

Posted by: katt

500?

What has been your best so far?

Posted by: soxmuscle

I've pulled, I want to say 435 in the past, but recently I've been struggling to get by four plates.

Posted by: soxmuscle

I still have yesterdays workout to post, but I only have so much time this morning before classes, so I need to get going.

I'll post double action when I get back, and let me tell you, I had a good workout yesterday.

Posted by: Gazhole

You've got some bloody strong lifts there, dude.

I dont think ive ever posted in here, so hey!

Posted by: soxmuscle

Whats going on, Gaz?

I try my best, keep in mind I'm using straps to pull such weight. It's good, but not good enough..

Posted by: soxmuscle

You won't believe what happened at the gym today...

So I lost my ID somehow, someway yesterday. I got in with it, I rented a lock with it, put it in my locker and when I came back after my workout, it and nothing else was gone. I figured it would show up in something, but it never did. So I used the IU id I have for my fake id to get into the srsc, got caught (I can get into bars with it, but I can't get into the rec center to lift, pathetic) and they didn't let me in, I had to plead with them to give it back to me (I said it was my friends and he's going to kill me) and luckily got it back. So then I run to the other gym, get in no problem, but it closes at 1:25 so I only had like 45 minutes to lift. Oh well, still a good workout.

Posted by: PreMier

i've pulled 500. race ya there? haha

Posted by: soxmuscle

Quote:

Originally Posted by PreMier

i've pulled 500. race ya there? haha

...only if you promise to go sledding again when you heal

Posted by: soxmuscle

ME Bench
January 16th, 2008

Bench Press: 135x5, 155x3, 175x3, 195x3, 215x2, 235x1, 250x0, 185x5.
Weighted Dips: 75x5, 70x6, 65x6, 60x6, 50x8.
BB Military Press: 95x8, 105x7, 115x5, 125x2, 95x8.
DB Incline: 50x8, 7, 6, 5, 5.

Various cable work that I didn't write down.

All and all yesterday was a very good workout. My friend is very interested in working out with me, so I brought him along for the ride and he did very well. I was impressed. I weighed in at under 150 yesterday, which was strange because with all this pot I've been smoking, I was getting closer to the 155 range pre-winter break, and now I'm back to normal 150. Still can't get in that 100 pound club though, failed at 250 on the bench.

Posted by: soxmuscle

DE Squat/Deadlift
January 17th, 2008.

Deadlifts: 250x3x5, 225x3x5.
Weighted Chins: 50x8, 45x8, 40x6, 35x6, 25x7.
BB Rows: 135x10, 145x9, 155x8, 145x9, 135x10.
DB Shrugs: 75x10, 10, 10, 10, 10.
Leg Press ss. w/ Leg Ex: 180x10, 10, 10, 10/100x10, 10, 10, 10.
Single Arm Cable Rows: 96x10, 108x9, 120x8.
Pull-ups: 7, 7, 7

Another good one today, even though I was rushed for time because of that story I mentioned a couple posts ago. Freakin' ridiculous, but all is well.

IU game tonight, it's the weekend.

Posted by: Stewart20

Quote:

Originally Posted by soxmuscle

DE Squat/Deadlift
January 17th, 2008.

Deadlifts: 250x3x5, 225x3x5.
Weighted Chins: 50x8, 45x8, 40x6, 35x6, 25x7.
BB Rows: 135x10, 145x9, 155x8, 145x9, 135x10.
DB Shrugs: 75x10, 10, 10, 10, 10.
Leg Press ss. w/ Leg Ex: 180x10, 10, 10, 10/100x10, 10, 10, 10.
Single Arm Cable Rows: 96x10, 108x9, 120x8.
Pull-ups: 7, 7, 7

Another good one today, even though I was rushed for time because of that story I mentioned a couple posts ago. Freakin' ridiculous, but all is well.

IU game tonight, it's the weekend.

Why does your DE lower day look like an upper body day?

I agree with putting one or maybe two upper body exercises on the lower day, specifically a back movement, or shrugs perhaps, but that's a lot you did there, it looks like a DE bench day, just sub the deads for bench.

Posted by: soxmuscle

I tend to take it easier on my legs after heavy squatting on Monday, not to mention, my legs were so beat after the Leg Presses/Leg Extensions that I thought I was going to puke as is.

Posted by: Stewart20

I see. It's gotta be nice to be young, I mean all that volume you are doing on a westside split. I doubt that top powerlifters do this much volume cause they would never get away with it, especially the older ones, but as far as you are concerned, good for you, go for it while you can

Posted by: katt

We did that superset last time also - presses & extensions..

Gotta love it!!

Posted by: soxmuscle

Quote:

Originally Posted by Stewart20

I see. It's gotta be nice to be young, I mean all that volume you are doing on a westside split. I doubt that top powerlifters do this much volume cause they would never get away with it, especially the older ones, but as far as you are concerned, good for you, go for it while you can

30-40 sets on DE days, 20-30 sets on ME days. It's been working for me?

Posted by: soxmuscle

Quote:

Originally Posted by katt

We did that superset last time also - presses & extensions..

Gotta love it!!

I used to do Extensions before Presses, try those out. The extensions are such a good pre-exhaust that the Presses become painful. Gotta love it, indeed.

Posted by: soxmuscle

DE Beer Day
January 17th, 2008.

overtrained on 12 oz curls

Posted by: Stewart20

Quote:

Originally Posted by soxmuscle

30-40 sets on DE days, 20-30 sets on ME days. It's been working for me?

That's a lotta sets, but hey, if it works for ya, by all means keep at it. What is your definition of a set on ME days? I would count all my single rep stuff leading up to the max attempt as a set. Sometimes, I work up to a heavy single, then drop down to 90% of that amount and try to hit 4 more singles with that weight. So maybe that equals 8 "sets" based on my definition, then I do maybe 11 or 12 more total sets, so that would be 20, so OK, I am on your low end on ME days. But on DE days, I am still only at about 25 or so sets total, but then again, I am not doing a lot of extraneous stuff like side laterals or curls or things like that. I like to do my meat and potatoes stuff and then be done. With a 15 month old to watch at home, I need all the rest I can get!

Posted by: soxmuscle

Quote:

Originally Posted by Stewart20

I count all attempts sets, not sure what you mean. For instance, to max out on an ME Bench day, I'll count the three reps of 185 that didn't phase me as a set just like the working set for a single at the end.

I've tried the 5 singles of the weight you max out on before and liked it a lot, but really just as something that's going to help me break a plateau.

I think one of the reasons why I'll perform more sets than you on DE days, is like you said. I throw in some curls at the end of a workout on occassion and do other various things, usually three sets or so..

Believe me man, I do my meat and potatoes, I just have a little side order of steamed carrots at the end with them.

Posted by: soxmuscle

DE Bench
January 20th, 2008.

Bench: 180x3x5, 155x3x5.
DB Shoulder Press: 50x8, 8, 7, 45x8, 8.
Skullcrushers: 57.5x10, 67.5x8, 72.5x6, 57.6x10.
Hammer Strength Incline: 185x8, 200x7, 215x5, 180x8, 150x10.
Pec Deck, dropset: 100x5, 90x1, 70x5, 50x7, 40x9, 30x11.
Cable Pressdown ss w/ Dips: 120x12, 132x10, 144x8/8, 8, 8.
Single Cable Shoulder Raises: 12.5x10, 10, 10.

Great workout yesterday, really did everything well. I plan on starting my DE day with 185 next week, which is astonishing considering what I started with originally months ago. I'm going to try out a new gym today, we have the day off (thanks MLK) and this hardcore underground gym I've been wanting to try out for a while now is offering a free two week trial.

Posted by: Stewart20

Quote:

Originally Posted by soxmuscle

Believe me man, I do my meat and potatoes, I just have a little side order of steamed carrots at the end with them.

I think it's more like a big, delicious slice of cheesecake at the end

I am still astonished by the volume you do, I can't help it, it makes me crippled just reading it. Look at what I did today, and you'll see what I mean.

Posted by: soxmuscle

Quote:

Originally Posted by Stewart20

I think it's more like a big, delicious slice of cheesecake at the end

I am still astonished by the volume you do, I can't help it, it makes me crippled just reading it. Look at what I did today, and you'll see what I mean.

\

Cheesecake, not a chance ha.

I do a little more than what I've seen out of others, but a lot of it has to do with me just not wanting to leave once I'm at the gym, so after I've done my by meat and potatoes as you call it, I stick around for an extra 10-15 minutes and do some other good exercises.

I'll have to check out your journal after I post this write-up.

Posted by: soxmuscle

ME Squat/Deadlift
January 21st, 2008

Deadlifts: 135x5, 185x3, 225x3, 275x3, 315x3, 345x3, 375x2, 405x1, 435x0.
Leg Press: 200x8, 290x8, 380x5, 290x8, 200x8.
Pendlay Rows: 225x6, 6, 6, 6, 6.
Weighted Chins: 70x7, 80x5, 90x3, 45x8, 35x10.
Shrugs: 225x10, 275x10, 315x10, 365x8.
HS Single Rows: 180x10, 230x10, 270x8, 320x6.
BB Curls: 75x8, 8, 8.

My wrist finally felt back in check, at least enough to do some light barbell curls at the end of my workout. Nonetheless, maybe I can do upright's on Wednesday? I regress. So I tried out this new gym today, they are offering a two week free trial. It's one of those really hardcore, old gyms with trophy's, a PR bell, pictures of various lifters and bodybuilders, magazines, etc. It really is the perfect gym for me. I'm going to ride out these next couple of workouts there and am considering making the switch for good if I can make enough money. Pendlay Rows were nice, but I might want to start out lighter next time. Another pair of leather straps down the drain, they broke shortly into my deadlift session. I kind of think had they not broke (with how 405 felt) I could have done 435. Oh well...

Posted by: Stewart20

maybe at the hardcore gym you can use chalk instead of straps? I used to use straps, but I will never use them again. I just like having the feel of the bar in my hands with nothing in the way, and the chalk is just amazing. There is also something so satisfying about holding close to 500 pounds with just your bare hands....

Oh, and about your reply in my journal. Like I mentioned, if things are going good for you, then by all means, keep it up. It definitely does seem like your routine is more like a westside plus bodybuilding type setup as opposed to a straight "westside for numbers" routine. I think eventually, your numbers would suffer or stall a bit if you continue doing what you are doing, but if you don't care strictly about just the numbers and want a more rounded physique to go along with some nice strength numbers, then you are fine.

Posted by: fufu

good job

will be focusing on any grip training?

Posted by: soxmuscle

Quote:

Originally Posted by Stewart20

maybe at the hardcore gym you can use chalk instead of straps? I used to use straps, but I will never use them again. I just like having the feel of the bar in my hands with nothing in the way, and the chalk is just amazing. There is also something so satisfying about holding close to 500 pounds with just your bare hands....

Oh, and about your reply in my journal. Like I mentioned, if things are going good for you, then by all means, keep it up. It definitely does seem like your routine is more like a westside plus bodybuilding type setup as opposed to a straight "westside for numbers" routine. I think eventually, your numbers would suffer or stall a bit if you continue doing what you are doing, but if you don't care strictly about just the numbers and want a more rounded physique to go along with some nice strength numbers, then you are fine.

I use straps because my back strength far exceeds my grip strength. Even with chalk, I'd struggle to hold more than 315 in my hands for any extended period of time, but three plates on each side is chump change for my back. What I need to do is invest in some of those COC things and start using them on my off days.

Chalk looks and feels bad ass, I can't even imagine how I'd feel if I was holding 5 hundo in my hands cold.

My routine is a Westside/bodybuilding routine, but I don't mind doing that. In all honesty, as much as I care about how much weight I'm throwing around, I'd rather look like massive as hell in a good way instead of being big and fat.

I've kind of noticed my numbers staying consistent of late and I may be due for a switch in the not so distant future, but right now... I think this way of training is the best thing for me because it A. means that I'm only going to be drinking three nights per week and B. means that I'm going to be spending an hour or two in the gym four days a week instead of smoking weed and being lazy like my other roommates.

Thanks for coming, man.

Posted by: soxmuscle

Quote:

Originally Posted by fufu

good job

will be focusing on any grip training?

When I get around to it, I'm going to buy those COC grippers. I haven't added anything else to my routine, but thats moreso because yesterday for instance (I deadlifted and did some heavy pulling on Monday) my forearms were shot. The COC's allow me to use them on the weekends, which will be nice.

Is it KOK or COC or KOC?

Posted by: fufu

Quote:

Originally Posted by soxmuscle

Captain of Crush

They are very useful. I have also implemented these things called tyler grips to my grip training, they are brutal. They had them on elitefts.com but they don't seem to be there anymore. Basically, they are these hard rubber handles you wrap around a regular diameter sized olympic bar or dumb bell to make them into fat bars.

Posted by: fufu

Of course you don't need to buy shit, but I found them to be very helpful.

Posted by: soxmuscle

They actually have thick bars at the new gym I'm at. I should use those, huh.

Posted by: fufu

you lucky bastard, you have a good gym.

I've never ever had a gym that had a power rack.

Posted by: soxmuscle

Quote:

Originally Posted by fufu

you lucky bastard, you have a good gym.

I've never ever had a gym that had a power rack.

To be fair, the IU rec center has one squat rack... for 40,000+ people. I am happy with this gym, I just can't seem to reason with my mother paying $315 dollars per year for something I can get for free by going to one of IU's work out facils. It's not like they aren't state of the art, infact, that's probably what makes them so blah to me. This other gym is just plain bad ass, you'd never see it unless you knew it was there, again.. it's just awesome.

Posted by: fufu

you gonna get pics? I'd like to see it.

Posted by: soxmuscle

As soon as I find my camera, I'm going to try and take pictures. If it's in the miscellaneous bag I still have in my car (I just remembered it might be there) from winter break, I'll take them tonight.

Posted by: soxmuscle

ME Bench
January 23rd, 2008.

Bench: 135x5, 160x3, 185x3, 210x2, 235x1, 225x1, 225x1, 225x0.
Push Press: 95x5, 110x5, 125x2, 110x4, 95x6.
Dips: 75x5, 65x6, 55x7, 45x7, 35x8.
HS Bench: 150x8, 175x6, 200x2, 175x5, 150x7.
Upright Rows: 95x8, 105x8, 115x8, 125x6.
French Press: 60x10, 60x10, 60x8.

Pretty solid workout yesterday. I would have liked to get past my sticking point of 235, but that's not always going to happen. I think I'm going to have to do a rack bench day next week to see if I can break this plateau. I was going to do five single reps of 225, but my chest was shot (probably because I do too many sets weekly as stewart talked about).

I spent the most money on groceries that I've spent in a long time, so I've been eating really healthy and a lot of food all of this week. Pasta, oat meal, ground sirloin, chicken breast, eggs, mushrooms, green peppers, tomatoes, cucumbers, tuna, soups, etc. All should make for some pretty good days.. I'm heading to the gym now to finish up for the week, should be a brutal day on the 'ole legs.

Posted by: Stewart20

rack bench as in the bar is sitting right above your chest and you press or rack bench as in the top portion of the movement?

I would think your sticking point would be at the bottom since you are going raw, no? If so, use the first method, and you can also incorporate lots of db presses, inclines, and paused benches too as those all help with the bottom portion of the bench press.

I know you know that most raw benchers have a sticking point in the bottom third of the movement, our triceps strength is usually fine to hold a lock out, it's off the chest that is the problem since there is no help from a shirt.

Posted by: soxmuscle

All makes sense.

I might be PM'ing you this week for some pointers.

Posted by: soxmuscle

DE Squat/Deadlift
January 24th, 2008.

Squats: 250x3x5, 225x3x5.
SLDL: 185x8x5.
Single HS Leg Extensions: 10x50, 8x75, 2x100, 8x75, 12x50.
HS Leg Curl: 50x12, 75x8, 75x8, 50x12.
Body Rows: 8, 8, 8.

I was real sore so I kept it light and to the point. Jogged a little bit as well. Weekend's been fun, heading back to the gym here shortly.

Posted by: soxmuscle

DE Bench
January 27th, 2008.

Solid workout. I can't believe I'm now pumping out 185 pounds with control and a good tempo. Hit my shoulders hard as well, hitting 120 for 5 reps. I tried out close grip bench press for the first time in a while, just 135 of high reps, but I could really feel it in my tri's. The best of the day might have been the dumbell incline, I need to start using dumbbells more frequently, this is that. I also ran to and from the gym, which is a habit I want to get into, especially as it starts to get warmed out. Back to the gym today...

Posted by: katt

Nice Sox ! I really like switching up the db's and bb's for the exercises..

You say you ran to the gym.. how far is it?

Posted by: Stewart20

Are you using 60% of your bench max for the speed bench? Or was it just a random bench workout? If it's the latter than disregard the following, but if you were doing it as a true speed bench session, then 185 is probably way to high for you right now. I mean, using my working max of 355, that is roughly 215 for speed bench, I don't know what your max is, but you should be using a lighter weight and just ripping the shit out of it, that is the goal.

When I do speed bench, I literally throw the bar off my chest and in some cases I do actually let it go just for fun

, but you should be using a weight you could literally throw up in the air if you wanted to.

Just your friendly tip of the day

Posted by: soxmuscle

Quote:

Originally Posted by Stewart20

Are you using 60% of your bench max for the speed bench? Or was it just a random bench workout? If it's the latter than disregard the following, but if you were doing it as a true speed bench session, then 185 is probably way to high for you right now. I mean, using my working max of 355, that is roughly 215 for speed bench, I don't know what your max is, but you should be using a lighter weight and just ripping the shit out of it, that is the goal.

When I do speed bench, I literally throw the bar off my chest and in some cases I do actually let it go just for fun

, but you should be using a weight you could literally throw up in the air if you wanted to.

Just your friendly tip of the day

I haven't been able to pass 235 on my ME Bench days in quite some time, I figured I'd switch it up and using one of the tips M.J.H. (hardly a viable source, I know) sent me a while back doing 2 reps instead of 3 so that you can use a heavier weight.

For the most part, I'm using chump change though.

Thanks for coming, I need someone like you in my journal.

Posted by: soxmuscle

Quote:

Originally Posted by katt

Nice Sox ! I really like switching up the db's and bb's for the exercises..

You say you ran to the gym.. how far is it?

I switch between dumbbells and barbells pretty much every workout. We all need some variety in our life.

5,280 feet in a mile.. it's like a 9 or 10 block jog.. probably close to a mile, probably a little less. Basically, it's the perfect warm-up/cool-down run for me.

Posted by: soxmuscle

ME Squat/Deadlift:
January 28th, 2008.

Hit the weights hard today. Squats came nicely, having got a single of 325 after 2 reps of 315, 3 of 285, and more. I didn't exactly touch the box with my ass, but I was so close to touching the box that I had to give myself the credit. Plus, if I went any farther down, there is no way I would have been able to get it up (that's what she said). Rack DL's were great aswell, I started a little higher than normal hitting 3 @ 425 and then 3 @ 415 before completing my sets with 5 reps @ 405. I tried out this new T-Bar row machine that really packs a punch. You're not resting your chest on anything, your just pulling, as you would be doing just using a barbell between the legs as I used to. Lat Pulldowns were impressive, I maxed out the whole machine on a rep, it's looking like I may be doing weighted chins for good come next year (if I stay at this gym). I finished up with some heavy curls, the wrist is feeling better (alot better) as well as some leg curls. All and all, a fantastic workout.

Posted by: Triple Threat

Haven't checked out your journal in a while, but the ME days appear to be going really well.

Posted by: soxmuscle

The gains aren't coming as fast as they once were, but for the most part, the ME days are great.

I'm really in need of some new leg exercises though, I haven't felt like I've been anally raped in quite some time despite doing some heavy work loads on them.

Thanks for coming, TT.

Posted by: soxmuscle

ME Bench
January 30th, 2008.

I had planned on doing the rack bench to start, but I haven't used a decline bench in quite some time and I finally have access to one again. With that said, I hit 255 for a single with relative ease. I tried to do 275 (the most I've ever shot for) but failed miserably. I kind of had this mindset that I couldn't do it from the get go though, so I think that had some kind of an effect.

I also tried out this new machine called the Arm Ground Base Jumper by Hammer Strength. I've never done them before and I absolutely killed my shoulders because of it.

...Dips went well, hit 5 reps of 70 pounds with ease. I also maxed out the pec deck machine which was cool.

I'll be back in the gym tomorrow. I'm going to destroy my legs. Psyched.

Posted by: soxmuscle

DE Squat/Deadlift
January 31st, 2008

Phenomenal workout yesterday morning. I was able to use chalk for the first time deadlifting and the speed I had on 225 was incredible, as if I was bending over to stretch easy. Loved it.

I did some heavy Leg Press which was also good. My legs haven't been this sore in a while, one of the reasons why I didn't post yesterday, because I wouldn't to see how sore I'd be today.

I did some nice weighted chin-ups and cable rows, but kept it almost entirely a leg day.

Great week. The next time I write a write-up the Patriots will be Champs!

Posted by: Triple Threat

Quote:

Originally Posted by soxmuscle

I'm really in need of some new leg exercises though, I haven't felt like I've been anally raped in quite some time despite doing some heavy work loads on them.

Lunges are always good for that if-I-sit-down-I'll-never-get-up-feeling.

Posted by: soxmuscle

Quote:

Originally Posted by Triple Threat

Lunges are always good for that if-I-sit-down-I'll-never-get-up-feeling.

my new gym has a lunge station, i'll definitely be doing those in the future.

do you perform lunges with one leg per set or do you switch off legs each rep?

Posted by: soxmuscle

DE Bench
February 2nd, 2008.

I didn't want to workout on Sunday because of this football game that was being played, so I went Saturday night and had a brilliant workout. My intensity was as high as it's ever been, and I tried some things that I haven't done in the past.

Has anybody seen this Ground Base Jumper machine? I really like it. I did 25 pounds on each shoulder for CAT100's, and then did CAT100's of bodyweight dips too.

Bench went well, even though the chains I tried to use kept falling off the bar for some odd reason... oh well, I'll try it again next week.

Should be in for a real treat today, I'll Waterboy the deadlift bar and envision it as Eli Mannings head.

Posted by: soxmuscle

Tom Brady and the heartbreakers...

Posted by: katt

uhhh.. nice avi there Sox... Lost a little size I see.... lol

Posted by: soxmuscle

Quote:

Originally Posted by katt

uhhh.. nice avi there Sox... Lost a little size I see.... lol

Deep down my passion is ballet...

Posted by: Triple Threat

Quote:

Originally Posted by soxmuscle

do you perform lunges with one leg per set or do you switch off legs each rep?

I prefer to alternate legs with each rep.

Posted by: soxmuscle

I'm still trying to get a feel for these, but that's how I performed them last Thursday. Hopefully this Thursday I'll be able to use some weight, 100 pounds, high reps, just to continue my improvement with the motions/movement.

Posted by: soxmuscle

ME Squat/Deadlift
February 4th, 2008

Maybe it was because the barbell had a striking resemblance to Eli Manning's face, but I was pretty motivated for deadlifting yesterday. I went up by increments of 25 pounds though I'm used to going up by 30, and it kind of hurt me. I did far too many sets that by the time I hit 425, I was spent going for that PR of 450. The guy at my new gym, whose a former competing powerlifter was watching me, so it sucked that I failed, but I think I'll be hitting that two weeks from now.

I'm really loving the Leg Press now. Going to failure on your legs and not having to worry about killing yourself is great. I hit 400 pounds for 5 good reps, 350 for 8 good reps, 300 for 8 good reps, etc.

Weighted chins were brutal. I did sets of 5, so the weight was higher than it's been in some time. I started with 100 for the first two sets and then took out the 10 pounder for the final two.

I'm loving this new t-bar row machine as well. 3 plates+ for a total of 150 doesn't seem like that much but considering the guy I was working in with who was twice my size and doing less, I was pretty satisfied.

Spent too much time deadlifting to do what else I had planned to do including barbell curls and shrugs. That's what I'm going to do from now on because I don't want to ever go past 1.5 hours in the gym.

Played in an IM basketball game last night as well, got some nice cardio, burned a bunch of cals and felt really nice. I haven't played officiated basketball in so long, so I got a couple of fouls right off the bat, but once I settled down I did quite well. I'm going to be playing basketball regularly I feel, it's a sport I've always wanted to be good at because it's one of those sports that you can play with your friends for the next 30 years.

Nothing doing tonight except basketball at 7 after the three tests I have today. Off to the Library, brutal.

Posted by: katt

All those deadlifts, man.. it's pretty cool someone was watching you though.. a little distracting for me, but still .....

GJ on the leg press.. I need to lower my weights a bit and get below parallel instead of just 90.. but our machine adjusts just so far, and my legs are pretty short, so it's hard to get that depth..

Posted by: soxmuscle

He was good about not coming up to me and saying "you're doing it all wrong" if that makes sense. There is a way to help somebody and a way to piss somebody off and he was the former, so it wasn't all that bad having him watch.

Because my squats are getting so heavy, I haven't been going below parallel outside of warm-up sets in a while. The leg press allows me to get those deep pushes, where my knees almost touch my face.. to quote Will Ferrell, it helps me get a deep burn..

Posted by: Pylon

Hey, sorry it took me so long to get here, but...

18 and 1! 18 and 1!

Posted by: Triple Threat

Quote:

Originally Posted by soxmuscle

ME Squat/Deadlift
February 4th, 2008

Maybe it was because the barbell had a striking resemblance to Eli Manning's face, but I was pretty motivated for deadlifting yesterday.

Only you could find that resemblance.

Still pissed, are we?

Posted by: soxmuscle

Quote:

Originally Posted by Pylon

Hey, sorry it took me so long to get here, but...

18 and 1! 18 and 1!

Ouch.

Posted by: soxmuscle

Quote:

Originally Posted by Triple Threat

Only you could find that resemblance.

Still pissed, are we?

I'm over the pissed phase and on to the disappointed phase. They were the better team. Sucks.

Posted by: Triple Threat

You've got next year to look forward to. They'll still be in a relatively weak division, so making it into the playoffs should not be difficult. It's what they do once they get there that's up in the air.

Posted by: soxmuscle

ME Bench
February 6th, 2008.

Because I worked out on Saturday and got more rest than usual, I again put off the rack benches opting for normal flat bench. For some reason, I can't get past 235. I can get 225 for a single easily, I can inch my way towards maxing out at 235, but can't get over that hump. Hmm...

Standing military press I was able to get 135 for a single. It's weird that I can do more sitting down than I can standing.

I wanted to change it up from the normal dips I've been doing, so I did skull crushers. The 75 pound EZ bar was tough for me, but as I lowered the weight, I kept my form perfect and was able to murder my triceps.

Nothing too straining throughout the rest of my workout, my wrist is still really bothering me. It prevents me from doing any shoulder exercises outside of overhead pushes. When I try to do lateral raises or some other exercise that compromises the positioning of my wrists, the pain is too much to bear. If I was smart, I'd take a week off and let it properly heal. Again, if I was smart.

Back in the gym today.

Posted by: soxmuscle

Quote:

Originally Posted by Triple Threat

You've got next year to look forward to. They'll still be in a relatively weak division, so making it into the playoffs should not be difficult. It's what they do once they get there that's up in the air.

It'll be interesting to see how this offseason unfolds. I still think the Patriots will have a very good team next year regardless of who stays or goes.

Posted by: katt

ok I guess I missed something.... what did you do to your wrist????

Posted by: soxmuscle

I was doing heavy, heavy lateral raises in drop set fashion almost weekly. A while back I just used too heavy of a dumbbell and my wrist has been killing me ever since. It's a stupid exercise to go heavy on, thinking back on it, I'm surprised I didn't hurt my wrist more.

Posted by: soxmuscle

Deadlift PR yesterday.

Posted by: PreMier

of?

Posted by: soxmuscle

Quote:

Originally Posted by PreMier

of?

455 for a single.

I went 135, 185, 225, 275, 315, 365, 405, 455 and then tried 475 and would have had it if I wasn't a. tired and b. sick all week.

It makes me angry that I was going up by increments of 30, that's just too many warm-up sets and I was too tired to go past 425 by the time I got there.

I'm being optimistic but I think I could hit 500 before the semester ends.

Posted by: PreMier

i dont doubt it bro. get a video of when you do!

how much do you weigh now?

Posted by: soxmuscle

I'm still hovering around 150. If I drink three days in a row, I'll be 147, if I'm leaving the gym and have consumed a bunch of water and ate properly that day, I weigh around 153.

I'm no math major but I think that's three times my body weight

Posted by: soxmuscle

I'll have pictures by the end of this week.

Posted by: PreMier

yea, i think your the only one here(still) that can do that

monstar might have, i dont remember, and also deeznuts

Posted by: soxmuscle

This new gym I go to is pretty "hardcore" for lack of a better term. They're hosting a rather small powerlifting competition and the guys keep advising me to try it out.

I just don't know if I'm ready for that yet.

Posted by: PreMier

do it for fun. what the hell

Posted by: soxmuscle

I really should, huh.

It'd be fun, but I have some concerns:

1. I'm ignorant in the sense that I don't know anything about how to prepare for a competition.

2. I've been working hard to improve my grip strength, but it's still nowhere near as good as I'd need it to be. For instance, I don't think I could hold 455 in my hands cold.

3. Outside of my deadlift - Benching 250, Squatting 375 really isn't that impressive.

Posted by: Triple Threat

Quote:

Originally Posted by soxmuscle

Repeat after me. When going for a PR, don't get burned out on too many warmup sets. Do just enough to get properly loose and then go for it.

And

on the PR. 3xBW? You've got me beat.

Posted by: Triple Threat

Quote:

Originally Posted by PreMier

yea, i think your the only one here(still) that can do that

monstar might have, i dont remember, and also deeznuts

I think deez did. Not sure about monstar. I think he weighed in the 220 range. Did he ever pull over 650? I would check his journals, but that could take several months.

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

Repeat after me. When going for a PR, don't get burned out on too many warmup sets. Do just enough to get properly loose and then go for it.

And

on the PR. 3xBW? You've got me beat.

Awesome work (for a Sox and Patriots fan anyway

). 3x BW, holy crap. My best was the 475 I did a few weeks ago, at 215ish, then tweaked my back and gave up the PRs for a while and the regular deadlifting too.

I will make a comment on the warmups. when I did my 475, I did this:
135 x 5
225 x 3
315 x 3
365 x 1
405 x 1
455 x 1
475 x 1
If I knew I could do 475 off the bat, I would have went from the 405 set right to the high set. I just didn't know what I was capable of, so I added the 455 set. I figure, if you are capable of lifting the weight, and you are warmed up before even touching the bar, you should be fine making bigger jumps, because you are capable of it. My bench press is even worse. I might do:
135 x 8
225 x 5
275 x 3
315 x 1
365 x 1
That's it. I know what I can lift, why dick around with warmups if I don't need to?

And this is for TT....it's nice to be young eh?

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

And this is for TT....it's nice to be young eh?

I think that thought just about every workout.

It's even nicer to be young and having started lifting at an early age. I didn't start until 24. That's one thing I'd really like to do over. Sadly, life doesn't work that way.

Posted by: PreMier

Quote:

Originally Posted by Triple Threat

I think deez did. Not sure about monstar. I think he weighed in the 220 range. Did he ever pull over 650? I would check his journals, but that could take several months.

no shit huh!

his PR is 655. so yea, he did a 3x bodyweight

Posted by: soxmuscle

Quote:

Originally Posted by Triple Threat

Repeat after me. When going for a PR, don't get burned out on too many warmup sets. Do just enough to get properly loose and then go for it.

And

on the PR. 3xBW? You've got me beat.

Thanks, my friend.

I'm starting to realize that. My workload has really changed in the last couple of weeks. On ME days, I'm really just doing the bread and butter and getting out of the gym as fast as possible.

Posted by: soxmuscle

Quote:

Originally Posted by Stewart20

Awesome work (for a Sox and Patriots fan anyway

I completely agree with the "why dick around with warmups if I don't need to?" point of view. It kind of angers me that I was doing so many warm-ups in the past. I need to realize I'm not going to deflate if I don't do x amount of sets and that I'm only going to get stronger by lessening the workload when maxing out.

Tweaked your back? Ugh, that sucks. If you look back through this journal, I did the exact same thing and it restricted me from deadlifting for quite some time. Sucks

Posted by: soxmuscle

Quote:

Originally Posted by Triple Threat

I think that thought just about every workout.

It's even nicer to be young and having started lifting at an early age. I didn't start until 24. That's one thing I'd really like to do over. Sadly, life doesn't work that way.

I know this sounds a little ridiculous to you, but I wish I started before my freshman year. If/when (dear god, please) I have a boy, he'll be doing push-ups, pull-ups, etc. before he can speak.

Posted by: soxmuscle

Quote:

Originally Posted by PreMier

no shit huh!

his PR is 655. so yea, he did a 3x bodyweight

He might have been the biggest "bra" in IM's history, but the kid was as strong as an ox.

Posted by: Stewart20

Quote:

Originally Posted by soxmuscle

Tweaked your back? Ugh, that sucks. If you look back through this journal, I did the exact same thing and it restricted me from deadlifting for quite some time. Sucks

yeah, well to the point that I "have" to do 10 sets of trap bar deadlifts with 340 pounds, hehe. It really sucked too, right after I hit my deadlift PR, I just didn't like the way the back felt, so I thought it made sense to watch it a bit. that's the main reason I decided to stop training with maxes for a while. Not to mention, but doing this new workout format with the 10 sets for the past week or so, I swear I have ballooned up just in this last week. The 60 second rest intervals with the 10 sets of moderately heavy weight (80% or so of max) has made me look noticeably different, even to myself, and you know it takes a lot to notice a change in yourself, especially in a week's time.

Posted by: Stewart20

Quote:

Originally Posted by soxmuscle

See, you took my advice and you deadlifted 3x your bodyweight. Shit, I guess I really do know a little bit about this stuff

Posted by: tallcall

Quote:

Originally Posted by Stewart20

See, you took my advice and you deadlifted 3x your bodyweight. Shit, I guess I really do know a little bit about this stuff

Cue the flying pigs! I want to see a wintery hell scene! Where's my latte?

Posted by: soxmuscle

Quote:

Originally Posted by Stewart20

yea, thats incredible. I was just going to head over to your journal and check the post-injury workouts.

Posted by: soxmuscle

Quote:

Originally Posted by Stewart20

See, you took my advice and you deadlifted 3x your bodyweight. Shit, I guess I really do know a little bit about this stuff

don't flatter yourself

Posted by: Triple Threat

Quote:

Originally Posted by tallcall

I want to see a wintery hell scene!

Like this?

Posted by: tallcall

Quote:

Originally Posted by Triple Threat

Like this?

That'll work.

Posted by: katt

Quote:

Originally Posted by tallcall

Cue the flying pigs! I want to see a wintery hell scene! Where's my latte?

Posted by: soxmuscle

ME Bench on Monday, highlites:

Seated Barbell OH Press - 135x2, needed help on the third
Decline Bench: 255x1 (tried 275x1 but needed help about half way through the movement)

My training has changed a bit of late. I was sick all of last week so instead of doing the Sun-Mon-Wed-Thurs, I've been doing less of a workload on ME days and working out 2 days on, 1 day off.

ME days will be the bread and butter, DE days will be the rest.

I'm also really looking forward to the nice weather coming. Not to sound like Forrest Gump, but sometimes I just feel like runnnnning and don't do it simply because its cold/wet outside.

Again, I think I'll be posting pictures this week. I left my camera at home over winter break, so it's been tough to borrow my roommates/have him take the pics for me.

Running, abs tonight while I watch the teams I gamble on win money for me.

Speed day tomorrow and then a big squat day on Friday.

Posted by: fufu

noooice

Posted by: soxmuscle

Quote:

Originally Posted by fufu

noooice

I'm starting to get into fufu range...

Posted by: soxmuscle

So I ran and did some abs, used the gripper machine, etc. last night at the gym and I just want to say... I can't get nearly the same motivation running as I do weight training.

It's incredible. It's not that I'm gassed or anything like that, its just that its so boring to me. I ran a mile yesterday, nothing special, but figured I should probably improve my endurance if I want to do something with myself this summer.

Heading to the gym shortly. Later fellas.

Posted by: Gazhole

Dont worry, i get exactly the same thing with running/biking etc etc. All the regular cardio stuff. Im sure its beneficial, but it seems so much harder because theres no variation.

I can handle it if its HIIT or something, because its short and sweet (in a horrible death brining sort of sweet...).

ME/DE plan sounds good, too. I love that style of training

Posted by: soxmuscle

Here are the pics:
- http://img.photobucket.com/albums/v4...rogress005.jpg
- http://img.photobucket.com/albums/v4...rogress004.jpg

I took more, but they sucked. It's impossible to take a good picture in a mirror by yourself. I'll try and get my roommate to take pictures for me.

Posted by: soxmuscle

Quote:

Originally Posted by Gazhole

Dont worry, i get exactly the same thing with running/biking etc etc. All the regular cardio stuff. Im sure its beneficial, but it seems so much harder because theres no variation.

I can handle it if its HIIT or something, because its short and sweet (in a horrible death brining sort of sweet...).

ME/DE plan sounds good, too. I love that style of training

Exactly.

HIIT is great if you have a treadmill that automatically varies between speeds. It becomes a nuisance when you're having to sprint and push the button to decrease the speed at the same time. Last night for instance, I just ran a mile. I think I'll continue to do that until the summer when I go back to the other gym. I don't necessarily mind it, atleast I'll be able to see the improvement on my mile time.

I like it too. A lot of training, sure, but it's spaced well. I just hope it doesn't interfere with my drinking.

Posted by: Triple Threat

Quote:

Originally Posted by soxmuscle

A lot of training, sure, but it's spaced well. I just hope it doesn't interfere with my drinking.

Spoken like a true collegian.

Posted by: PreMier

holy ripped batman

Posted by: katt

Nice pic's Sox..

Posted by: soxmuscle

Quote:

Originally Posted by Triple Threat

Spoken like a true collegian.

It's true though. I've got an important day tomorrow and am probably going to go out tonight and ruin any chance I have at a PR because I'll be hungover. I hate that.

Posted by: soxmuscle

Quote:

Originally Posted by PreMier

holy ripped batman

The pics are no glam shots like yours, but they get the job done I guess.

Posted by: soxmuscle

Quote:

Originally Posted by katt

Nice pic's Sox..

You would like a picture of me with my pants at my ankles...

Thanks, kid-o!

Posted by: soxmuscle

Another good workout this morning. Nothing much to report because it was a speed day, but I tried using bands for the first time instead of using chains and I really liked them.

More then likely I'll be building up on speed days using the bands to bench. I started with 135 today, 140 next workout, and so on...

Heavy squats tomorrow, lets hope I can control myself tonight. We wouldn't want Justin the Tank to come out.

Posted by: Pylon

Nice pics, SM. Great progress. (Might want to clean that mirror though...)

Posted by: stubborngrl

Quote:

Originally Posted by soxmuscle

Another good workout this morning. Nothing much to report because it was a speed day, but I tried using bands for the first time instead of using chains and I really liked them.

More then likely I'll be building up on speed days using the bands to bench. I started with 135 today, 140 next workout, and so on...

Heavy squats tomorrow, lets hope I can control myself tonight. We wouldn't want Justin the Tank to come out.

may i ask where you got your bands?

Posted by: PreMier

Quote:

Originally Posted by soxmuscle

The pics are no glam shots like yours, but they get the job done I guess.

dont hate me because im an ambercrombie and fitch model

Posted by: Triple Threat

Quote:

Originally Posted by soxmuscle

You would like a picture of me with my pants at my ankles...

What she meant was that she was glad you kept your shorts on.

Excellent job with the upper body, BTW. Can we trade abs?

Posted by: the other half

with you guys posting all the pics, now i know why katt is trying to get me to lose weight. she looks at this as her "little porn site"

Posted by: soxmuscle

Quote:

Originally Posted by Pylon

Nice pics, SM. Great progress. (Might want to clean that mirror though...)

Thanks Mom!

It's funny - if you think that's bad, you should see the rest of our bathroom.

Roommates parents are coming tomorrow, moves will be made this afternoon.

Posted by: soxmuscle

Quote:

Originally Posted by stubborngrl

may i ask where you got your bands?

They were just at the gym, although I'd imagine you could get them at any Dick's Sporting Goods or some other similar store.

Posted by: soxmuscle

Quote:

Originally Posted by PreMier

dont hate me because im an ambercrombie and fitch model

Since 1992? Nice, bra.

Posted by: soxmuscle

Quote:

Originally Posted by Triple Threat

What she meant was that she was glad you kept your shorts on.

Excellent job with the upper body, BTW. Can we trade abs?

Don't look at my next batch of pics then, things are going to get a little spicier than the PG-13 crap I've had in the past.

Thanks, my upper body is coming along, but I'm really happy with my legs. For some reason, I'm probably most proud of my legs. It's easy to have big arms, but not many people have what it takes to consistently destroy their legs.

BTW - the deadline past yesterday at 3PM

Posted by: soxmuscle

Quote:

Originally Posted by the other half

with you guys posting all the pics, now i know why katt is trying to get me to lose weight. she looks at this as her "little porn site"

There is a lot of man on this site. A little too much man, if you ask me.

Posted by: soxmuscle

The Budweiser Highlites of my ME Squat Day...

Squats: 365x0, 335x1
Rack Deads: 495x0, 455x1
Weighted Chins: 90x4
T-Bar Rows: 165x3
Shrugs: 315x8

I almost had a PR squating today, but failed. Frazier for sure would have gone down had I tried to go parallel. Rack deads were good, my lower back is a little burned out after the workload I've had this week, I may take off both saturday and sunday because of it. I haven't heavy shrugged in a while, 315 felt good, could have gone heavier but I was kind of switching in and out (thats what she said) between exercises and didn't both switching it.

Later fellas.

Posted by: fufu

nice try, what is your current backsquat PR?

Posted by: katt

ok, so when do we get to see the R-rated pictures???

I need some more eye candy..

Posted by: fufu

Quote:

Originally Posted by soxmuscle

I'm starting to get into fufu range...

oo I never saw this, ty ty.

btw, looking great in the pics, nicely rips, lats look good from the front.

Posted by: JailHouse

hey man ur abs are nicely defined. Do you do any thing special for them like isolation work, careful diet, lots of cardio? Id like to be like that for the summer.

Posted by: soxmuscle

Quote:

Originally Posted by fufu

nice try, what is your current backsquat PR?

Looking through my book just now, I think the highest I've gotten a good rep with is 355. I feel like I've hit 365 before though... hmm..

Posted by: soxmuscle

Quote:

Originally Posted by katt

ok, so when do we get to see the R-rated pictures???

I need some more eye candy..

Whenever my roommate finds the time and courage to take pictures of me in the nude.

Posted by: soxmuscle

Quote:

Originally Posted by fufu

oo I never saw this, ty ty.

btw, looking great in the pics, nicely rips, lats look good from the front.

You lift so damn much, it's inspiring.

The compliments have been great and perhaps its the bigorexia in me, but I don't feel like the pics do justice.

Posted by: soxmuscle

Quote:

Originally Posted by JailHouse

hey man ur abs are nicely defined. Do you do any thing special for them like isolation work, careful diet, lots of cardio? Id like to be like that for the summer.

To answer your question, no.

I don't do a lot of isolation work. My diet is solid, but far from impeccable. And last week when I ran that mile, I think that was the first cardio I've done outside of intramural basketball since the summer.

I've found that my abs get hit the hardest (twice as hard as if I was doing sit-ups or something of the sort) when I'm doing heavy close grip chin-ups. Your abs/core are exerting just as much force as my back is. Start doing them, I think thats where my abs come from.

Diet is good, like I said, but... I try to keep a 75% ratio. For instance this week, I ate pretty healthy, but I didn't turn down getting high and going to an all you can eat chinese buffet with my friends (I dominated)..

I'm flattered by the question, bud, whats your program like currently?

Posted by: JailHouse

Quote: