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P-Side Training Prodigy

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Posted by: ZECH

Quote:

Originally Posted by PreMier

squats

135x10
225x8
225x8
225x6
135x10

front squats
135x6
135x6

lunges
115x5
115x5

aaannd that was it. havent worked my legs out in a while, and they are jacked.

That's a good leg workout!

Posted by: P-funk

merry xmas

Posted by: PreMier

Hey DG thanks

im going to be focusing on my legs for the next few weeks, get them growing again

thanks p, how was your christmas and new year?

Posted by: PreMier

push

cg bench
135x10
205x8
205x8
205x6

db mili
60x7
85x4
85x4
85x4

flat db
90x6
90x5
90x5

reverse grip tricep pressdowns (pulldowns?)
60x13
80x9
80x8

plate raises
45x15
45x15
45x11

i was totally out of energy after this

Posted by: PreMier

legs

squats
135x10
225x8
225x8
225x8
135x10

front squats
135x8
135x6

wall squats
bwx35sec
bwx35sec

weight 205
this was hard, i start breathing hard, and get sick.. so i skipped lunges. guess i need to increase my endurance

Posted by: yellowmoomba

That's a lot of squats

Posted by: Triple Threat

Quote:

Originally Posted by yellowmoomba

That's a lot of squats

He's young. He can take it.

Posted by: PreMier

been lifting, just havent posted.. so here the workouts are

pull

cg pulldown
120x10
160x8
180x8
180x6

db rows
95x8
95x8
95x8

cg cable rows
180x8
200x8
200x8

ez bar curls
65x8
100x8
110x8

standing one arm db curl (inc bench)
40x11
40x10
40x7

farmer walks
100x3 lengths
100x2.5 lengths
100x2 lengths

rope hammer curl
60x12
100x8
100x8

this was a new routine, so i had some issues finding weights. the farmer walks rallied my traps and grip!

Posted by: PreMier

push

cg bench
135x10
205x8
205x7
205x7

db mili
60x7
80x6
80x5
80x5

flat db
95x6
95x5
95x5

v bar reverse tri pushdown
80x10
80x10
80x10

plate raises
45x15
45x15
45x15

calves seated
90x20
90x20
90x20
90x20

Posted by: PreMier

and finally todays workout

legs

squats
135x10
225x8
275x6
275x4
135x10

front squats
135x8
135x6

wall squats
bwx40sec
bwx40sec

was kinda upset.. there is always someone in the squat rack doing curls or shrugs.. and the power rack is shit. i squat too low for the supports, so i end up squatting out in the middle of the gym. if i failed the weight would fall wherever, and its dangerous.. so i didnt really push myself on squats. i mean i could have got a few more reps probably, but again i didnt want to dump the weight where people are around

Posted by: PreMier

i lost my job a few months back in mid september(company couldnt make payroll).. i was making good money, 2-4k a week. i was able to save some money, but its running out. i just got another job, but the pay is horrible, but i dont know what else to do..

feels like my life is in the shits and has little meaning right now. i mean i have worked so hard for so long.. 60-70hrs a week 6 days a week over the last 4+ years.. and now i have little to show for it. and its depressing to me. i am seriously considering joining the military, and getting some direction in my life.

im looking at MI which is military intelligence (aka:interrogation). its in the army and requires being a foot soldier.. but if i make top secret ability, then i can get into the private sector as fbi/cia/or nsa. im also looking into the navy and airforce.

Posted by: camarosuper6

Nothing wrong with that.

I would join the Airforce myself. Tends to be more cerebral.

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

i lost my job a few months back in mid september(company couldnt make payroll).. i was making good money, 2-4k a week. i was able to save some money, but its running out. i just got another job, but the pay is horrible, but i dont know what else to do..

Sorry to hear about your job..........

The FBI is hiring over 3000 people right now. I believe the deadline for applying is Jan 16. You should apply. Look on

Federal Bureau of Investigation and

USAJOBS - The Federal Government's Official Jobs Site (for other government jobs)

Good luck

Posted by: P-funk

Quote:

Originally Posted by PreMier

sorry to hear about the hard times jake.

why not find something you truely love to do, and do it every day?

patrick

Posted by: katt

Sorry to hear about that P.. but you know as weird as it may sound, things happen for a reason and there is something better out there - you just haven't stumbled on it yet...

Look at it this way - your super dedicated, have great experience, so I think you're good to go!

Posted by: Scarface30

sorry to hear all that man, but like katt said things have a funny way of working themselves out.

my sister was in the same position, was stuck living on a coach in a place she didn't want to live for 4 months, had a shit job, kept getting rejected for the school program she wanted to get into, she was getting really down. finally, things turned around for her after a bad year (new place, got accepted into school for next year).

if you're serious about what you said and it interests you, I'd say go for it

Posted by: PreMier

Quote:

Originally Posted by yellowmoomba

cant join the fbi right now i guess, because i did drugs in high school, and it was under 10yrs ago. also dont have top secret clearance (which is required for some jobs)

Posted by: PreMier

Quote:

Originally Posted by P-funk

sorry to hear about the hard times jake.

why not find something you truely love to do, and do it every day?

patrick

i dont know what i want to do.. i mean for the last 5+ years i have chased the 'pot of gold' if you will. working long, hard hours to make a big paycheck. now im tired of that.. i mean i could see myself working at a gym, but they dont pay enough, i couldnt pay my bills working something that i like. its my own fault i am where i am, because i didnt do things like i should have.

Posted by: P-funk

Quote:

Originally Posted by PreMier

don't think about what you want to do....think about what you love. what are you passionate about? what do you enjoy doing? figure than out and then figure out how to make a living doing it. To me, working at a desk for 50+ hours a week is not a great time - even if I make 6 figures, i would hate it. I only want to do things I enjoy doing.

p

Posted by: Luke9583

Quote:

Originally Posted by PreMier

push

275x2

That's a strong lift man!

Posted by: PreMier

thanks luke.

hey p, i asked you a while back what kind of rows you were doing, do you remember? if so, how were you doing them again?

Posted by: PreMier

here are some pics of me and my best friend nic on new years

Posted by: PreMier

pull

cg pulldowns
120x10
190x8
190x8
190x6

db rows
95x8
95x8
95x8

cg cable rows
200x8
200x7

ez curl
65x8
110x8
110x6

standing one arm db curl (inc bench)
35x11
35x11
35x11

farmer walk
100x3lengths
100x2.5
100x2

rope hammer curl
100x10
100x8
100x8 (dropset 80,60,40,20)

Posted by: PreMier

push

cg bench
135x10
205x8
205x8
205x8

db mili
60x7
85x4
85x4
85x4

flat db
90x8
90x4

(some fat bald guy started to grunt and i lost my concentration big time)
90x8

tri rope pressdown
80x8
60x10
60x8

front/lateral raise SS
20x10-10
20x10-10

rowing
200mx5 RI=120

good workout, i went to talk to an airforce recruiter today.. i think i will take the asvap or whatever it is(test). see where i place. if i score high enough, then i can qualify for a language test, and from there if i pass that, i will study either german, farci, russian, mandarin, or korean. and i will interpret. that would give me a base salary in the af, as well as a yearly bonus of 25-40k.. depending on the language. if i dont score high enough on that then i will do some sort of intelligence. once in the af, i can transfer over to 'special investigations'. they are like the fbi of the airforce. you have top secret clearance as well as do training, and missions.. like fbi.

problem is im too 'big'. the af has a maximum weight allowance(when your 5'9") of 186lbs. unless you can pass some sort of bodyfat test based off your waist/neck/wrist. so i need to do a bunch of cardio and slim down some. 3-4 days a week should be plenty, since on average im fairly lethargic. lol oh and right now i weigh right at 200/201

Posted by: P-funk

Quote:

Originally Posted by PreMier

thanks luke.

hey p, i asked you a while back what kind of rows you were doing, do you remember? if so, how were you doing them again?

rows?

you mean like cable rows and 1-arm DB rows? I do those a lot mainly.

Posted by: naturaltan

Pre ... 16lbs doesn't seem like a lot to loose to hit the magical 'af' max. Good luck. Sounds pretty interesting.

Posted by: PreMier

Quote:

Originally Posted by P-funk

rows?

you mean like cable rows and 1-arm DB rows? I do those a lot mainly.

sorry, i meant the rower for cardio. i have been doing hiit rows that are 200m wth ri=60sec. you were doing something different, but dont remember exactly.

Posted by: PreMier

Quote:

Originally Posted by naturaltan

Pre ... 16lbs doesn't seem like a lot to loose to hit the magical 'af' max. Good luck. Sounds pretty interesting.

thanks NT. how have you and the fam been?

Posted by: Cold Iron

Quote:

Originally Posted by PreMier

push

cg bench
135x10
205x8
205x8
205x8

db mili
60x7
85x4
85x4
85x4

flat db
90x8
90x4

(some fat bald guy started to grunt and i lost my concentration big time)
90x8

tri rope pressdown
80x8
60x10
60x8

front/lateral raise SS
20x10-10
20x10-10

rowing
200mx5 RI=120

Nice warmup. Are you going to post the actual w/o?

Looking strong bro, keep it up

Posted by: P-funk

Quote:

Originally Posted by PreMier

sorry, i meant the rower for cardio. i have been doing hiit rows that are 200m wth ri=60sec. you were doing something different, but dont remember exactly.

it depends.

sometimes i do tabatas - 20sec work:10sec rest fo 4 min. Rest 2min. and repeat

somteims i do ladders - 300m, 90sec rest, 600m, 90sec rest, 900m, 90sec rest, 600m, 90sec rest, 300m, done.

somtimes I do a 1600m time trial.

Posted by: PreMier

tabatas was the one, i will try those tonight.

in the short rest(10sec), you stop all together, or go slower? like on a bike or rowing for example?

Posted by: P-funk

i stop!! lol

if i do them on a bike, i do them on a spin bike because a regular bike shuts off if you stop pedaling.

Posted by: PreMier

i did them on a rower.. wow, that was hard. i got over 1500m in the 2 sets. also did some calves.. its weird, the sides of my legs about 2" above my ankle got a super pump. the side of my leg bulged out, and looked like it was going to explode. kinda hurt, so i stopped..

it was probably just blood flow, but damn

Posted by: RasPlasch

How are you performing farmers walks? With db's?

Posted by: PreMier

yes, 100lb db's. and the length is across a certain part of my gym.. its probably 70ft or so. so if i do 3 lengths, thats 210ft

Posted by: PreMier

im fucked up, taking today and tomorrow off

Posted by: Scarface30

killer workouts Pre

farmer walks are brutal, eh?

Posted by: RasPlasch

Quote:

Originally Posted by PreMier

yes, 100lb db's. and the length is across a certain part of my gym.. its probably 70ft or so. so if i do 3 lengths, thats 210ft

When you do farmers walks... where is the soreness located the next day?
I'm really thinking about trying these.

Posted by: naturaltan

Quote:

Originally Posted by PreMier

thanks NT. how have you and the fam been?

Everyone is great here. Not much change here ... run, lift weights, work, sleep ... and repeat.

Posted by: nikegurl

Quote:

Originally Posted by naturaltan

Everyone is great here. Not much change here ... run, lift weights, work, sleep ... and repeat.

just me. just saying "hi" to both of you.

Posted by: PreMier

my favorite person

Posted by: PreMier

Quote:

Originally Posted by RasPlasch

When you do farmers walks... where is the soreness located the next day?
I'm really thinking about trying these.

my traps, and rhomboids. also hard on my hands and forearms.. 100lb db's are heavy

Posted by: nikegurl

Quote:

Originally Posted by PreMier

my favorite person

Hope you have a great weekend, Jake!

I thought about starting a journal over here again...but I'm fat (not to be confused with phat) and I like training stupidly so I'd be scolded.

Posted by: PreMier

lol.. you can post in here

not many people read this old thing anyway. like training buddies!

Posted by: yellowmoomba

Working out today ??

Posted by: PreMier

yea, pull day. i did legs yesterday, but it was a horrible workout

i think because i have been doing a lot of cardio, maybe i didnt recover 100%?? not sure.

Posted by: PreMier

here is my leg workout. i didnt feel very strong, there were new years people everywhere (

), my calves were fucked up big time.. and overall it was a terrible workout. *sigh*

legs

squats
135x10
225x6
275x4
275x4
135x10

front squats
135x6
135x6
135x6

thats it..

Posted by: PreMier

here is today workout, it was pull day. felt a little better, but for some reason i feel depressed

pull

cg pulldown
120x10
200x6
200x6
200x6

db rows
95x8
95x8
95x8

cg cable rows
180x8
180x8
180x8

ez curls
65x8
110x8
110x8
(strict form)

single arm db isolation (performed on inc)
35x12
35x12
35x12

farmer walks
100x3
100x3
100x2.5
(increase my distance here. bet it would increase if i had some chalk as well.)

cable hammer curls
100x8
100x8
100x8(dropset 80,60,40,20)

weight is right at 200lbs. so i have lost a little bit. i have been eating low carb, and high protein/fats.

also did tabatas on the rower today:
20sec row
10sec rest
(4mins total)
rest 2mins

20sec row
10sec rest
(4mins total)

i tried to do them on a bike, but when i didnt pedal the bike turned off..

Posted by: Luke9583

Lookin' GOOD man!

Posted by: FishOrCutBait

how do you like the tabatas?

Posted by: PreMier

its hard, but i like it. it would be better on a bike i think.

Posted by: PreMier

im going higher reps on workouts for a bit(10+)

push

bb bench
135x10
185x10
205x10
205x9

lying db tri ext
80x10
80x10
80x10

lateral raises
30x10
30x10
30x10

inc flyes
25x15
25x15

tri pulldowns
70x10
70x10

inc db facepulls
15x15
15x15
15x15

tabatas on the bike today. i had to use a spin bike, like p stated earlier. these were fun to do, but they fuck you up!

bike
20sec go
10sec rest
total 4 mins

2 mins rest

20sec go
10sec rest
total 4 mins

EDIT one thing that i never post is my warmup, i do heel to glutes, knee raises, shoulder rotations(windmills) and jumping jax.

Posted by: PreMier

hey p, im concerned that my legs arent getting enough rest.. im doing cardio 3 days a week, my legs always feel sore. should i just decrease volume on leg day or? i need to lose about 14lbs. diet is cleaned up a lot, high protein, lower carb

Posted by: nikegurl

just a guess....but I wouldn't be surprised if the new years people start dropping off in the next week or two.

Posted by: PreMier

hi hil

your not thinking about stopping.. are you? lol

Posted by: PreMier

Quote:

Originally Posted by PreMier

hey p, im concerned that my legs arent getting enough rest.. im doing cardio 3 days a week, my legs always feel sore. should i just decrease volume on leg day or? i need to lose about 14lbs. diet is cleaned up a lot, high protein, lower carb

p, as in p-funk.. advise sir

Posted by: Scarface30

nice benching for high reps dude

tabatas sound like some sort of HIIT variation? am I correct in saying this?

Quote:

Originally Posted by PreMier

EDIT one thing that i never post is my warmup, i do heel to glutes, knee raises, shoulder rotations(windmills) and jumping jax.

there was a buddy doing these as his warmup one day when I was there. he much have did these for 10-12 minutes straight. started out on the bike doing them, then just started walking around the gym doing them.. I laughed to myself.. only for the fact on how overboard he went with them.

Posted by: PreMier

thanks on the props. im sore as a mofo!

yea, tabatas is a form of hiit.. here is an article T-Nation.com | Tabata Method it focuses on it being an exercise routine, but i think its a good cardio variation.

i did them again tonight:
bike
20sec go
10sec rest
total 4 mins

2 mins rest

20sec go
10sec rest
total 4 mins

apparenty, im not supposed to be using the spin room.. i should only be in there "when a professional is present, because the bikes are expensive". i told the girl to grab a pen and paper.. write down my name and number, and to have her manager call me if he has a problem with me using the spin room.. then i told her better yet also write his name and number down so i can call and talk to him. she looked confused, and said i should just talk to him when he is there during the day

oh and my ass is really sore. now i remember why i hate to bicycle lol

Posted by: Triple Threat

Quote:

Originally Posted by PreMier

one thing that i never post is my warmup, i do heel to glutes, knee raises, ...

I like those also. Another one I do starts off like a knee raise, but I hold the position with the knee at the top and try to straighten the leg.

Posted by: nikegurl

Quote:

Originally Posted by PreMier

hi hil

your not thinking about stopping.. are you? lol

don't be silly. i'm just going to wait until february to start again.

Posted by: katt

tabatas seems like a spinning class... only a little less brutal.

I'll have to try that.. and I really like the spin bikes better than the regular ones that they have at the gym.. but its the same here... you can't go in the room without an instructor

Posted by: PreMier

Quote:

Originally Posted by Triple Threat

I like those also. Another one I do starts off like a knee raise, but I hold the position with the knee at the top and try to straighten the leg.

yea, i do those too lol.. my freakin hip flexors are always sooo tight.

i also do this yoga pose called warrior

Posted by: PreMier

Quote:

Originally Posted by nikegurl

don't be silly. i'm just going to wait until february to start again.

lol.. figures.. get back to it damnit, and start a journal!

Posted by: PreMier

Quote:

Originally Posted by katt

tabatas seems like a spinning class... only a little less brutal.

I'll have to try that.. and I really like the spin bikes better than the regular ones that they have at the gym.. but its the same here... you can't go in the room without an instructor

well, spinning is what.. an hour? where as tabatas is 10 mins :P honestly i dont think i could do 3-4 rounds of tabatas.. they are pretty hard. like puke your guts out hard.

why dont they let you in the room without an instructor? wtf thats bullshit, i fuckin pay!

Posted by: katt

Quote:

Originally Posted by PreMier

Probably afraid your going to damage their freaking bikes.

Posted by: nikegurl

Quote:

Originally Posted by PreMier

why dont they let you in the room without an instructor? wtf thats bullshit, i fuckin pay!

agreed. total bullshit.

Posted by: FishOrCutBait

Quote:

Originally Posted by nikegurl

agreed. total bullshit.

I third this motion

Posted by: Scarface30

Quote:

Originally Posted by PreMier

yea, i do those too lol.. my freakin hip flexors are always sooo tight.

i also do this yoga pose called warrior

nice figure there Pre

.. lol,

that's pretty dumb they don't let you in the room without an instructor. you have obviously been going to the gym for years now and probably know more than the instructors there.

Posted by: PreMier

i did tabatas in the spin room again today. they will just have to make me stop!

here is yesterdays leg workout

legs

front squats
135x10
155x10
185x8
225x5

SLDL
185x10
225x8
225x8

thats it.. i thought i was gonna puke all over myself. i almost did, but kept it in my mouth

my hammies are trashed today

oh, and somehow i have contracted pink eye.. had it for about a week, and its kinda pissing me off. havent been to the doctor cuz i dont have insurance. i think it should pass on its own..

Posted by: FishOrCutBait

Quote:

Originally Posted by PreMier

i did tabatas in the spin room again today. they will just have to make me stop!

here is yesterdays leg workout

legs

front squats
135x10
155x10
185x8
225x5

SLDL
185x10
225x8
225x8

thats it.. i thought i was gonna puke all over myself. i almost did, but kept it in my mouth

nice front squats man

Carefully wash your hands every time you touch around your eye.
Keep your own towels, washcloths, and pillows separate from those of family members or use paper towels.
Wash or change your pillowcase every day until the infection goes away.
Do not touch your infected eye with your fingers. Use tissues to wipe.
Do not wear eye makeup. Do not share eye makeup.
Do not wear your contact lenses until the infection is gone.
Put a warm compress, such as a washcloth soaked in warm water, on your eye for a few minutes, three to four times a day. This eases the discomfort and helps break up some of the crust that may form on your eyelashes.
Use over-the-counter artificial tears to help with itching and irritation. Do not share eyedrops. You can spread the infection to anyone else who uses them.
Do not put a patch over your eye. It may cause the infection to become worse.

yeah. Hot compresses should help kick the infection out, as well

Posted by: PreMier

i did s back workout saturday i will post later, and did cardio today. more tabatas, but did 3 sets today.

my eye is getting worse, its actually quite painful now.. and starting to swell. i might have to see a doctor, if the condition doesnt start to show some improvement. i wont be going to the gym this week

Posted by: Built

I had pinkeye last fall and I had a DEVIL of a time ditching it. You can get OTC polysporin ophthalmic. It didn't work on the bug I had, but it might work on yours.

Also, if you can get your hands on a systemic oral antibiotic, that could help, too.

Posted by: Built

PS I second the recommendation about the eye-makeup.

Posted by: PreMier

Quote:

Originally Posted by Built

I had pinkeye last fall and I had a DEVIL of a time ditching it. You can get OTC polysporin ophthalmic. It didn't work on the bug I had, but it might work on yours.

Also, if you can get your hands on a systemic oral antibiotic, that could help, too.

from what i have read i think mine is viral, not bacterial. mostly because my eye is watering like crazy, but its clear. i dont have any nasty green/yellow discharge commonly associated with bacterial. the skin around my eye is really hurting because of my eye running.. almost like a rash or something.

how long did it take to get rid of yours? i felt mine coming on for about a week, it felt like something was in my eye.. and then it turned red, and its been red for about 8 days now. so.. all in all im at 15 days give or take.

Posted by: PreMier

back day

wg pullups
bwx7
bwx5
bwx4

cg cable rows
200x8
200x8

pullovers bb
115x8
115x8
115x8

iso lar rows
90x8
180x6

standing one arm db curl incline bench
35x15

standing one arm bent over db curl
35x10

straight bar bb curl
110x5
110x4

alternating db hammer curl
50x6
50x6

dropset
50x5 40x5 30x5 20x5 30x5 40x5

weight is around 196lbs. this was just a do whatever workout, without much direction. i am really sore though, and my biceps are sore(which is an extreme rarity)

Posted by: katt

My biceps would have been sore after that killer drop-set... (Those are coming up next week) lol

Posted by: Built

If it's viral, then yeah, that's it, you just have to wait it out.

Mine was gluey and disgusting, and bacterial - MRSA to be precise, and it was a BASTARD to get rid of. It came back three times.

Yours will run its course, and I'm so sorry for the discomfort. Try taking painkillers.

Posted by: PreMier

now im getting sick *sigh*

kick me when im down please

Posted by: FishOrCutBait

Quote:

Originally Posted by PreMier

now im getting sick *sigh*

kick me when im down please

at least Im really good looking.

you need to post up and get some rest man

Posted by: PreMier

Quote:

Originally Posted by Built

If it's viral, then yeah, that's it, you just have to wait it out.

Mine was gluey and disgusting, and bacterial - MRSA to be precise, and it was a BASTARD to get rid of. It came back three times.

Yours will run its course, and I'm so sorry for the discomfort. Try taking painkillers.

not sure what i have.. but it aint goin away on its own. my grandpa is a surgeon, and he has a friend thats a doctor. so i had him call in a script for me. its gentak. im super sensative to light now, it hurts to be in a fully lit room

Posted by: RasPlasch

Am I crazy or did you shave all your hair completely off in your avatar?

Posted by: PreMier

yea, head is shaved. shave it on and off, depending how i feel. the avi is older though.

so my eyes are getting better, color wise anyway. i have been on antibiotics for 8 days now. i still cant open my left eye in the morning its like its glued shut. i wonder how long it takes to get rid of this shit? maybe i need a stronger antibiotic? fuckin grrrr. still trying to kick the cold as well.. im about 90% i would say.

here are some pics i took a few days ago.. i posted them on another forum, so might as well toss them up here.

Posted by: Built

Love those quads, bud.

Posted by: RasPlasch

Quote:

Originally Posted by PreMier

so my eyes are getting better, color wise anyway. i have been on antibiotics for 8 days now. i still cant open my left eye in the morning its like its glued shut. i wonder how long it takes to get rid of this shit? maybe i need a stronger antibiotic? fuckin grrrr. still trying to kick the cold as well.. im about 90% i would say.

Hmmm I find that weird. When I got pinkeye I woke up with my eyes glued shut only once. The other days after I started using antibiotics they were fine.

You might just have a worse case of pinkeye though.

Posted by: PreMier

i hate my life.. fuck i swear if my eyes get better i will never touch them again!

i also hate girls

i need to come up with a new routine as well.. i will try and hit the gym next week if i can. i just have no drive *sigh*

Posted by: Built

Quote:

Originally Posted by PreMier

i hate my life.. fuck i swear if my eyes get better i will never touch them again!

Good thing you don't have an infection "down there". That would be a TERRIBLE promise to keep!

Quote:

Originally Posted by PreMier

i also hate girls

i need to come up with a new routine as well.. i will try and hit the gym next week if i can. i just have no drive *sigh*

I hate girls too. Collectively, we suck. And not in the good way.

What are your current physique goals?

Posted by: katt

Dang P,, you've got some impressive legs there

Posted by: PreMier

thanks katt.

Quote:

Originally Posted by Built

Good thing you don't have an infection "down there". That would be a TERRIBLE promise to keep!

LMAO! i have never had anything down there.. not like i use it that often anyway

Quote:

I hate girls too. Collectively, we suck. And not in the good way.

What are your current physique goals?

i have been cutting weight, and i reached that goal today. so i will revamp my diet to stay at the same weight. i should probably drop a few more lbs just to me certain though. i weighed 186.

meh.. i want to be bigger, so any type of hypertrophy routine would be great. i have just been doing push/pull split for so long.. i need a different 3 day option.

plus training my friends mom isnt fun for me anymore.. i know she needs it, she is getting stronger and is really happy/excited. BUT i like the gym, because its my sanctuary, and i go there BY MYSELF to get away from things and have alone time. now it seems like work to go there, and i dont like it.

Posted by: yellowmoomba

How about a FB routine to shake things up?

Cheer up

Posted by: Built

Talk to HeavyBomber and start doing Westside. You'll LOVE it.

Posted by: the other half

Quote:

Originally Posted by katt

Dang P,, you've got some impressive legs there

refering to his outer legs, i hope

Posted by: the other half

hey premier, i would ask how things are going, but i can see i aint to good.

so just hang in there and IT will get better. all of it.

Posted by: PreMier

Quote:

Originally Posted by yellowmoomba

How about a FB routine to shake things up?

Cheer up

at first i was like "why is ym telling me to get a fuck buddy?" and it probably would help

then i was like ooohhh....

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

at first i was like "why is ym telling me to get a fuck buddy?" and it probably would help

then i was like ooohhh....

A FB would help

Posted by: katt

Quote:

Originally Posted by PreMier

at first i was like "why is ym telling me to get a fuck buddy?" and it probably would help

then i was like ooohhh....

That's classic..... now we all know what's on your mind these days.

Posted by: PreMier

whatever your deprived of is always on your mind lol

im hungry too..

Posted by: Triple Threat

Where're those westside workouts?

Posted by: PreMier

im getting help with this on another forum, here is the split

Quote:

so after reading this: The Periodization Bible — Part I

i need help fine tuning a routine. my first question is, how do i find my max? should i take a week and do max lifts, or just start a program? i ask because of trying to find the proper percentages (effort) to lift in.

monday: max effort squat and deadlift training
tuesday: off
wednesday: max effort bench press training
thursday: off
friday: dynamic effort squat and deadlift training
saturday: off
sunday: dynamic effort bench press training
repeat

this schedule would work for me, because i help train a friends mom on tues,thurs,sat. but i can adjust it if advised.

m/e squat/deadlift training
gm's
perform sets of 3 reps, until i cant get 3 and go singles. is there a particular number of sets i should shoot for?

glute ham raise
4 sets 5-8 reps

cable crunches
3 sets

weighted hypers (dont have a reverse hyper machine.. suggestions?)
3 sets 6-10 reps

prehab movement
i have a home made sled, but i dont have a lot of weight (maybe 100lbs) or a handle/harness. could a chain be used to pull it? use on concrete or grass? i think it will be loud lol..

m/e bench press training
dead press
warmup with sets of 3 until i can only get sets of 1 (again, specific set range to shoot for?)

jm press
6 sets 8-12 reps

bb rows
3 sets 6-10 reps

tricep pressdowns
3 sets 12-15 reps

d/e squat/dead training

box squat
8 sets 2 reps

stiff leg dl's
6 sets 5-8 reps

cable crunches
3 sets

hypers (again no reverse machine

)
3-4 sets 8 reps

sled dragging, or? any other recommended prehab stuff?

d/e bench

bench press
8 sets 3 reps

cg bench
2 sets 2-6 reps

db military presses
3 sets 6-10 reps

external rotations(rotator)
2-3 sets 12-15 reps

-------------------------------------------------
so thats what i cam up with, any feedback is greatly appreciated

Posted by: PreMier

and yesterdays w/o

Quote:

ok, here it is

M/E leg/deadlift

GM
45/5
95x5
135x3
165x3
200x3
220x1
245x1
265x1 (form felt like it wasnt 100%, maybe go down in weight slightly next time)

Glute/Ham raises
BWx5
BWx5
BWx5

these were fawking hard.. there is no good place to do these at my gym.. fuck i will try a different gym next week >

Cable Crunch
140x15
160x15
180x12

Hypers again, these are ok instead of reverse hypers?
85x8
85x6
85x5

WG Pullups
BWx5
BWx4
BWx4

good workout, i can tell i will be hurting tomorrow.. thanks for the help Chris, any feedback is appreciated

Posted by: RoosterTX

Quote:

Originally Posted by PreMier

PreMeir-

I thought I might share a some of my own experiences, for whatever it's worth. When I went to college I didn't know what I wanted to do, I knew I wanted money and power, or rather the ability to do what I wanted with my time and influence others to my own ends. I majored in advertising, yes it is a major, and yes it is completely worthless. I like the idea of persuasion, and even though you get payed in disney dollars until you reach the upper-management of a major firm or start and sell your own, i felt that it had the potential to be a lucrative profession. I worked at various agencies ranging from independent ownership with total revenues at 1.2 million per year to omnicon holding groups with annual revenues in the billions (as an intern and contractor while in school). I grew to loathe everything about it. When I was in my last semester I was working for a bohemeth corporation on the Pepsi account, they tendered an offer for post graduation and i accepted, four weeks into the job I realized two things. One, I hated what I was doing and everything about the industry I worked in. Two, if I stayed on board I was a coward and taking the easy way out. So I went for something I had always wanted, and joined the military, the sea faring branch, and got a SPEC OPS contract. They won't issue you a SPEC OPS contract until you join and pass numerous physical and psychological evaluations. So i did, and I passed. Well there is a delay between when you join and when you ship and become active. I herniated a disc during this period and two things happened. First, I went into debt because during this interm period you get no pay or benefits. Then after months of trying to work through the pain, being misdiagnosed, and then finally diagnosed with a herniated disc (after I paid for 2 MRIs out of pocket) I was medically seperated from the program. I had no job, was out of the program I so desperately wanted, and had no real prospects. To make shit worse, after being laid up for 3 months with the disc issue I lost 25 lbs!!! Partly because I couldn't train and partly because I was too depressed to eat. I have never gone through a more demoralizing period in my life. Somehow I got a job in the energy industry. But I still feel the weight of sitting behind a desk, and desperatly wishing I was in the program doing what I love training and serving my country. I haven't given up yet, I'm doing everything in my power to get back into shape and give it another go, even though I may never be medically cleared again. I know what it's like to wake up and wonder what you're going to do with your life. This may sound cliche, I'm sure it will, but take it a day at a time. Keep your eyes open for options, my job just poped out of nowhere. I hope things work out for you. One piece of advice, if you're thinking of the military think hard. That's two years of your life, minimum, make sure you can get the job you want (security clearance, test scores, physical quals, etc.) and understand you will be signing up for a program that has a lot of outstanding individuals but also a lot of bullshit. Best of luck.

Posted by: PreMier

thanks, and if i was to join, i would need automatic rank advancement which is e3 (6yr sign up). i still have problems with my eye, so thats whats holding me back at this point.

right now i hate my job. i have never hated a job, like i do this one.. its degrading and the people i work for are assholes. they actually said in a meeting last week "if you havent noticed the economy isnt doing well, and its not like you could go find another job.. so take this one seriously" all while implementing new policies and procedures.

i did get an offer for a company that i used to work for.. and might take it.

Posted by: PreMier

Quote:

damn, this was a hard workout.. either i have gotten weak (from taking time off/losing weight/and being sick) haha, or this is more difficult than i thought. during the bb rows i thought i was going to shit my pants.

M/E Bench

dead press
135x6
185x3
215x3
235x1
250x1
265xF (what should the protocol be if i fail? i went down for one more)
245x1

JM Press (i found this helpful JM Blakely Explains How To Perform A JM Press | Powerlifting Watch)
115x12
115x12
115x11
115x10
115x10
115x9

BB rows
135x10
155x8
155x7

Tri Pressdown
70x15
70x13
70x11

BB Curl
80x10
80x10
80x9

those jm presses were hard, i felt it a lot in my elbows(popping). is that ok? i know blakley said to expect that, i would just hate to tear something..

damn

Posted by: Seanp156

100lbs is enough for the sled, to start at least. You don't want so much weight you're going to be really slow. You might even want to time yourself on sled runs. A chain could work, or some type of nylon strap. Do you have a lifting belt? If so, you can just wear that loose and loop the chain/strap on the belt. On concrete/asphalt, yeah it'll make some noise, but that's part of it... You'll get some nice looks from neighbors/passer-byers as well.

Damn, that makes me want to put a sled together for spring/summer, heh. It's been a long time since I used one. I'm sure my dog would like pulling it too.

Posted by: PreMier

i would need to put it together. i dont have a nylon strap, and i dont use a weight belt, or straps or anything. so i guess i should go get it, its at my moms house. i take it i need to pull it moving forward, not walking backward?

hey p, if your reading this(yea right) also i got a new cd.. anyway i got a michael buble cd, because i heard he was good. thumbs up for sure!! right now im listening to last train home by pat metheny

Posted by: P-funk

Michael Buble?

Last Train Home is incredible!

Posted by: PreMier

yea this guy Michael Buble

Posted by: P-funk

Quote:

Originally Posted by PreMier

yea this guy Michael Buble

WTF? Are you asking me out on a date with that shit?

Posted by: PreMier

dude, you are totally not my type. i dont date people with glasses

Posted by: katt

Quote:

Originally Posted by PreMier

yea this guy Michael Buble

mmmm.. never heard of this guy, but I liked the song "lost" on the website. Is most his music pretty mellow?

Posted by: Seanp156

Quote:

Originally Posted by P-funk

WTF? Are you asking me out on a date with that shit?

Seriously. Premier... You can walk backwards with the sled too, if you use a belt... or you could pull it with your hands to i guess, but that'd be a bit different.

Posted by: PreMier

Quote:

Originally Posted by katt

mmmm.. never heard of this guy, but I liked the song "lost" on the website. Is most his music pretty mellow?

he does some renditions from sinatra as well. so yea, its pretty mellow/jazzy

Posted by: PreMier

so i ordered protein from nutra planet the other day, 5lbs for 23$ and it was free shipping!! so i bought 20lbs... anyway i was wondering where the fuck it was, then got this:

Your NutraPlanet
All The Whey Protein
Status Update
Dear Valued Customer,

First and foremost, I would like to thank you for your recent purchase at NutraPlanet. I am fully aware that your order of All The Whey protein has been delayed, and I would like to personally apologize for this untimely process. I am writing to you today to give an explanation for this delay and also to give you an update on the status of delivery, so please read on...

To say that the protein sale at NutraPlanet was a success, would be the understatement of the century! Not only was the response to this unprecedented sale beyond our expectations, but it was also beyond the expectations of our supplier due to the exposure we received from Slickdeals.net - The best coupons, lowest prices, and hottest deals. (awesome site for those who don't know about it).

Prior to launching this sale, we made full appropriations with All The Whey to ensure adequate stock to be delivered by 2/18/09. Unfortunately, ATW was only able to ship half of our purchase order due to unforeseeable shortages that arose at the last minute on their end. Because we were originally told we would have our entire shipment, we continued this amazing sale to offer you THE BEST price on quality protein with FREE shipping.

We have been told from All The Whey that the remainder of our shipment will be arriving Monday or Tuesday and we will be (literally) working around the clock to rush out your package to you. We sincerely appreciate everyone's extreme patience and understanding regarding this delay. As a token of our appreciation, I have decided to ship every person who originally received this email, a FREE NutraPlanet shaker cup with their order once the protein arrives. Not only that, I would also like to extend a complimentary 10% off coupon for your next purchase--our way of saying thanks for being such a cool customer!

What makes NutraPlanet different from the rest of the herd? We are a service based company dedicated to giving you fanatical service. Why compromise good customer service for low prices? We will out-service the competition and offer the best overall prices and value for your fitness and nutritional needs. We are not just a faceless corporation that is run by a board of directors behind closed doors, instead we are a passionate team of individuals that loves what we do...and do it better than anyone else!

Thank you for your continued support and giving us the opportunity to serve you.

Sincerely,

Sam Hong
Muscle Milk, Lipo 6 and the Best Discount Bodybuilding Supplements - NutraPlanet
Founder & CEO

NutraPlanet.com: The Coolest Place To Chill Beyond The Supplement Stratosphere

man, what a cool company

Posted by: Triple Threat

Are those your actual workouts in the quoted posts or what you were planning on doing?

Posted by: PreMier

no, those are my workouts. i will take them out of quotes next time lol

Posted by: PreMier

D/E Squat

Box Squat 12" box RI=60
155x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2
i did this with a 1rm max estimate of 300lb squat. i havent done box squats for a while and wanted to make sure i was explosive out of the hole.

SLDL
205x8
205x8
205x8
205x8
205x8
205x6
went kinda light on these, my hammies and lower back were still pretty sore/tight

Reverse Hyper HB style
10x8
20x8
20x8
20x8
these were weird, but the hyper bench was able to extend out far enough, but the weight kept slipping up towards my body. yours kinda does too

Calves

Posted by: PreMier

i am so sore, im wondering if i should take tomorrow off? i mean its a hammy day.. and mine are so tight and sore i dont know if it would be a good workout. i could work through it, but advise.

D/E Bench

BB Bench
135x5
185x3
225x3
245x3 (too heavy)
225x3
225x3
225x3
225x3
225x3

CG Bench
205x5
205x4

DB Mili
60x8
60x7
60x6

External Rotations
Band

Posted by: Seanp156

Is that supposed to be ME bench, or is your bench higher than your squat?

Posted by: PreMier

neither. its DE day, and i can squat more than i bench. why?

Posted by: Triple Threat

I think bench on DE day is supposed to be about 60% of your 1RM.

Posted by: Seanp156

Quote:

Originally Posted by Triple Threat

I think bench on DE day is supposed to be about 60% of your 1RM.

Yeah, that's why I asked, around 50-60%.

Posted by: yellowmoomba

Workouts lookin good PM!!

Posted by: PreMier

oops then.. i used a weight i knew i could get 3x's for 8 sets. i will lighten the weight next time. guess i need to read more

Posted by: Burner02

hey Jake!
Greetings and durka durka from Afghanistan! I'e got access! WAHOO!
Lookin' good in here!

Posted by: soxmuscle

Haha, P.

I got that protein link from slickdeals.net - do you go to that site?

Posted by: PreMier

hey mike, good to see you and glad your safe and ok!

sox, i got the link from you, in the supplement forum before it was taken down. i ordered 20lbs, 10 is shipped and they are still processing the other 10

its the longest i have EVER had to wait, been almost a month

ok.. now i have all my workouts written out, with the % of weight to be used, AND the RI's. thats how i fucked up before :

anyway here is todays workout.

M/E Squat Deadlift

GM's
45x5
95x5
135x3
165x3
200x3
220x1
245x1
270x1
270x1

did the 270 twice, because i didnt think my form was good, and wanted a clean rep. instead it looked like a fucked up squat.. so.. next week i will try 255 for a clean rep.

GHR's
BWx6
BWx6
BWx6
BWx6

thanks to whomever suggested doing them on the seated calf, much better(moe?)

Cable Crunch
140(stack)x30
140x30
140x30

Hypers
95x8
95x7
95x5

WG Pullups
BWx7
BWx5
BWx4

Tabatas for 4 mins

this was hard.. i already hurt, i bet im fucked tomorrow.

Posted by: Burner02

now...when you say: GM's...are those good mornings? If so...you sir, are an ANIMAL! That's a shite load of weight!

Posted by: PreMier

yea good mornings

thanks mike

Posted by: the other half

yes that is very impressive for GM, we need to put those into our w/os one of these days.
when done right do you feel these in the hammies also?

Posted by: Triple Threat

Quote:

Originally Posted by the other half

yes that is very impressive for GM, we need to put those into our w/os one of these days.
when done right do you feel these in the hammies also?

Posted by: PreMier

oh yes.. my hammies are trashed!

Posted by: soxmuscle

Haha - 270 Good morning!?

I would not want to bend over with that much weight on my shoulders.

Crazy...

Posted by: PreMier

DOMS isnt as bad as i thought.. that first week just kicked my ass big time. i did kinda tweak my right peck yesterday.. im sure its nothing though.

also i have never feared anything like i fear jm presses.. damn, these things kick my shit.

on with yesterdays workout..

M/E Bench

Dead Press
135x5
185x5
225x3
245x1
255x1
260x1
265x1 WOOT!

didnt go up in increments like i was spose to.. i wasnt paying enough attention, imagine that

JM Press
115x12
115x12
115x11
115x10
115x9
115x8

BB Rows
155x8
155x8
155x7

Pressdowns
70x13
70x12
70x10

BB Curls
90x9
90x8
90x5 wtf?

Posted by: PreMier

Quote:

Originally Posted by soxmuscle

Haha - 270 Good morning!?

I would not want to bend over with that much weight on my shoulders.

Crazy...

maybe you havent seen HB's journal lol

Posted by: Triple Threat

Quote:

Originally Posted by PreMier

maybe you havent seen HB's journal lol

HB is not of this planet where mere mortals exist.

Posted by: PreMier

no kidding. reminds me of monStar. that kid was strong, if he would just be consistent, he would be a freak!

Posted by: Burner02

jm press?

Posted by: PreMier

YouTube - JM Press with intro

Posted by: Burner02

can't view from where I'm at...

chest or delt?

Posted by: PreMier

its a chest tricep exercise

Posted by: FishOrCutBait

Quote:

Originally Posted by soxmuscle

Haha - 270 Good morning!?

I would not want to bend over with that much weight on my shoulders.

Crazy...

no joke!

and HB doesnt count, he's a monster. but youll get there P

Posted by: LiftinBear

Quote:

Originally Posted by PreMier

DOMS isnt as bad as i thought.. that first week just kicked my ass big time. i did kinda tweak my right peck yesterday.. im sure its nothing though.

also i have never feared anything like i fear jm presses.. damn, these things kick my shit.

on with yesterdays workout..

M/E Bench

Dead Press
135x5
185x5
225x3
245x1
255x1
260x1
265x1 WOOT!

didnt go up in increments like i was spose to.. i wasnt paying enough attention, imagine that

JM Press
115x12
115x12
115x11
115x10
115x9
115x8

BB Rows
155x8
155x8
155x7

Pressdowns
70x13
70x12
70x10

BB Curls
90x9
90x8
90x5 wtf?

Never seen the JM Press. Thanks for the Youtube link. A picture is worth a thousand words.

Posted by: PreMier

yea, they are a crazy exercise. sorry mike, i dont know how to explain without the video, but its similar to a close grip bench

yesterdays.

D/E Leg

Box Squat 12" RI=60
165x2 (kinda slow)
155x2
155x2
155x2
155x2
155x2
155x2
155x2

felt kinda slow on these out of the hole.. once im about 3-4" off i explode like crazy though. i could literally shoot the bar several feet off my back

SLDL
205x8
205x8
205x8
205x8
205x8
205x8

my grip was trashed by the time finished these. if i go heavier i might need some straps :-\ i dont want my grip to limit my hammie development

Cable Crunches
160x25
180x20
200(stack)x12

Reverse Hyper HB
15x8
15x8
15x8
15x8

Calves

Posted by: chiquita6683

I didnt even know that u had a journal going

Posted by: PreMier

thanks for stopping by maria

D/E Bench

Speed bench
135x3
135x3
135x3
135x3
135x3
135x3
135x3 (started to slow a little)
135x3

CG Bench
225x6
225x3

DB Mili
60x10
70x6
70x6

Incline DB Face Pulls
15x15
15x15
15x15

Stretching
hammies
hip flexors
hip/ITB

weight is at 188, and has been for a few days now. so i will up cardio to 2-3 days a week instead of 1. im looking pretty lean, which is nice, but feel skinny.. hamstrings are super tight and sore.. hopefully they arent bad tomorrow.

Posted by: sara

You still around?

Posted by: PreMier

oh yea, you know

this is my home away from home lol

i need to re do my ME leg day for next week.

M/E Leg

GM
45x5
95x5
135x3
165x3
200x3
220x1
245x1
255x1

GHR
BWx6
BWx6
BWx6
BWx6

Cable Crunch
180x25
200(stack)x15
200x13

Hypers
95x8
95x6
95x6

WG Pullups
BWx6
BWx5
BWx4

Vacuums

Posted by: Triple Threat

Quote:

Originally Posted by PreMier

i need to re do my ME leg day for next week.

Redo in what way? Are you at a sticking point or just tired of these exercises?

Posted by: katt

Isn't is funny how when you start leaning up, you feel like you're shrinking, but then people really notice how large your muscles really are.. ??

I get that way every time I cut.. "I want to be bigger, I want to be bigger"

oh geez,, that could have been a "that's what he said" moment

Posted by: sara

Quote:

Originally Posted by PreMier

oh yea, you know

Let's train legs together next week!

Posted by: PreMier

Quote:

Originally Posted by Triple Threat

Redo in what way? Are you at a sticking point or just tired of these exercises?

guess i should post in here more lol.. i switch exercises every 2-3 weeks. here is today'

ME Leg

Rack DL (above knee)
135x5
185x5
225x3
275x3
315x3
365x1
385x1
405x1*
430x1*
455x1*
475xF (grip)
*is over under/alt grip. need straps, grip isnt strong enpugh

GM
185x5
185x5
185x5
185x5

cable crunch
180x25
200x15
200x15

Leg Press(total plates)
(8)x10
(8)x10
dropped to 2 sets.. tired

WG Pullups
BWx7
BWx5
BWx3...

Posted by: PreMier

Quote:

Originally Posted by katt

Isn't is funny how when you start leaning up, you feel like you're shrinking, but then people really notice how large your muscles really are.. ??

I get that way every time I cut.. "I want to be bigger, I want to be bigger"

oh geez,, that could have been a "that's what he said" moment

yea, its illusion lol.. people are retards

Posted by: PreMier

Quote:

Originally Posted by sara

Let's train legs together next week!

you are like a million miles away lol

Posted by: Burner02

check you out, big pimpin'....you have ALL the ladies in your journal...
Was'sup, jake!

Posted by: the other half

P, how much do you weight right now.
i hate it when i put weight on cause all the body weight lifts really suck. shit i could hardly get my last set of nuetral grip chins today. i need to lose about 10 more pounds then it will be easier. i always hate watching the kids that weight 140 pounds that get up there and do 12 or 15 pull ups, it like, ya wait some day when you put on 50 more pounds it wont be that easy, dam it!!!!!

keep up the hard workouts. i dont even try to test my hand grip on deadlifts, i just go straight to the wraps.

Posted by: Burner02

morning', TOH!
Have you tried to go w/out straps till the weight gets heavy enough that you have to use them? That's what I used to do and shall again.
just my .02 worth.
Also, do you use opposing grips? (one over, other under?)

Posted by: sara

Quote:

Originally Posted by PreMier

you are like a million miles away lol

Posted by: the other half

Quote:

Originally Posted by Burner02

morning', TOH!
Have you tried to go w/out straps till the weight gets heavy enough that you have to use them? That's what I used to do and shall again.
just my .02 worth.
Also, do you use opposing grips? (one over, other under?)

i feel that i have pretty good hand strength, i just believe that i am working a certian body part and that is what i want to concentrate on, not worrying about my grip slipping. i usually us hands facing toward my body, i have had a few peeps over the years say that using opposing grips does something to your shoulder development or something crazy like that. i dont believe it, i am just comfortable with the hands facing toward me.

Posted by: PreMier

someone asked me my weight in another thread and i dont remember who.. so i will post it here.

im currently around 185-188

Posted by: katt

how tall are you P?

Posted by: PreMier

im 5'9" exactly. weight was 186 tonight.

ME Bench

Floor Press
barx5 (never done these, wanted to test the movement/rom)
135x5
185x3
205x3
225x3
235x1
245x1
255x1
265x1 woot!

JM Press
125x12
125x12
125x12
125x10
125x10
125x9

BB Rows
155x8
155x8
155x6

Dips
bwx18
45x7 (found the belt)
45x5

DB Hammer
50x9
50x9
50x9
50x9
50x8

im getting so sore.. everything hurts. im going to get a massage this weekend for sure.

Posted by: sendit08

how did you feel about the floor press... I am trying to find new lifts to incorporate into my routine which is now really just the big three. did you feel like you were able to lift more or less compared to trad bench?

Posted by: DiGiTaL

looking nice P.

I was wondering, how often do you unload?

Posted by: PreMier

Quote:

Originally Posted by sendit08

how did you feel about the floor press... I am trying to find new lifts to incorporate into my routine which is now really just the big three. did you feel like you were able to lift more or less compared to trad bench?

i havent benched or maxed in a long time. i just started west side about a month ago, but i think im getting stronger. im also dieting, and have dropped about 20lbs

Posted by: PreMier

Quote:

Originally Posted by DiGiTaL

looking nice P.

I was wondering, how often do you unload?

like a deload? i havent for a long time. like stated i havent been doing this too long, and i think thats what the DE days are for.

sorry i cant be of more help

Posted by: yellowmoomba

Nice job in here PM!! The weights are doing up.... and dropping 20 lbs is impressive especailly when you were only around 200 to start.

Posted by: LiftinBear

Quote:

Originally Posted by PreMier

i havent benched or maxed in a long time. i just started west side about a month ago, but i think im getting stronger. im also dieting, and have dropped about 20lbs

20 lbs huh. Nice work bud.

Posted by: katt

I'm thinking we need some new photos in here..

Who's the guy in the photo of you in Montana? You're dad?

Posted by: PreMier

thats my moms fiancee. they met and dated a few years.. got engaged about a year ago. he lives in montana. oh and kat, you deliver, i deliver

yea dropped from about 205lbs

Posted by: Burner02

ho-lee-crap, sir! Those were my measurements at one time...5'9", 185lbs and posting your #'s.....dam I musta been a sexy SOB!

Congrats on the 20lbs drop! I've got about...40 to go...

Posted by: Seanp156

Quote:

Originally Posted by PreMier

like a deload? i havent for a long time. like stated i havent been doing this too long, and i think thats what the DE days are for.

sorry i cant be of more help

DE days might buy you some time to recover from your heavy days until your next heavy day, but you should still deload every 4-8 weeks if you're feeling beat up. I mostly use DE days to work on speed/technique/form and do most of my accessory work then. I usually do something to deload after every 4th week like reduce the volume and go light weight/high reps for 3 workouts a week instead of training 4 day a week, or sometimes I'll just stay home and do band circuit stuff 2 or 3 times that week.

Posted by: Scarface30

nice job Pre, started the old Westside program? liking it so far? I've always wanted to do it, it's just that I don't really like the lack of emphasis on horizontal/vertical pulling... well, not enough for my liking.

oh, I got some pictures posted.. so stop crying

lol

Posted by: PreMier

DE Leg

Box squat 12" RI=60
155x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2

Deadlift
225x3
225x3
225x3
225x3
225x3

Cable crunch
200x26
200x18
200x14

Reverse HB Hyper
20x8
20x8
20x8
20x8

Calves

Posted by: katt

Quote:

Originally Posted by PreMier

oh and kat, you deliver, i deliver

Posted by: PreMier

hmm, i just checked my something for nothing folder.. and like i thought EMPTY!

its a fair trade

Posted by: LiftinBear

Quote:

Originally Posted by PreMier

DE Leg

Box squat 12" RI=60
155x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2

Just looked at the box squat on you-tube. May have to give that a shot after I redo the routine.

Posted by: PreMier

yea, they are alright.. i do them for speed out of the hole. thats why they are low rep

Posted by: LiftinBear

Snow huh? How was the workout brother?

Posted by: PreMier

yea, its stopped now, and not much stuck, but its in the low 30's.

here is tonights workout

DE Bench

Speed bench
135x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2

Standing OHP
135x5
135x5
135x5
135x5

CG Bench
205x5
205x5
205x5

Lateral Raises
15x12
15x14

EZ Curl CG(concentration)
80x5
80x5
80x5

weight at 187. i look pretty lean, my friends are starting to compliment me saying they have never seen me look this lean lol.. also since training like this, i have noticed a 'sweep' developing in my hammies that i never had before!! and also my triceps seem to be growing and developing better as well.

one thing though, is i am starting to get aches.. my muscles are knotting up, and it is giving me back aches. so next sunday in the AM i am going to get a massage to try and loosen up some. i should also make a trip to a hot tub somewhere.

HB, my speed is pretty fast on the bench, should i up the weight by 5 or 10lbs? or stay?

Posted by: LiftinBear

Quote:

Originally Posted by PreMier

one thing though, is i am starting to get aches.. my muscles are knotting up, and it is giving me back aches.
HB, my speed is pretty fast on the bench, should i up the weight by 5 or 10lbs? or stay?

Are you supplementing with Glucosamine chondroitin...might help with the aches.
Tim

Posted by: Built

You might do well to take a backoff week with higher rep stuff, prehab/rehab, a few bike rides and walks in the fresh air, and a LOT of stretching.

I'm finding, as much as I friggin' HATE it, the depletion workouts are having a conditioning effect on the old joints.

Posted by: Burner02

hiya Jake!
except for the discomfort, sounds like ou are doing great! They've got some girls here that gie massages for 20.00 for like 40 minutes? May have to give them a whirl here in a couple weeks after I've 'earned' one...

Snow? Nice...tis raining here...

Posted by: PreMier

Quote:

Originally Posted by LiftinBear

Are you supplementing with Glucosamine chondroitin...might help with the aches.
Tim

yes, i take it for joint support. my muscles hurt, not my joints

Posted by: PreMier

Quote:

Originally Posted by Built

You might do well to take a backoff week with higher rep stuff, prehab/rehab, a few bike rides and walks in the fresh air, and a LOT of stretching.

I'm finding, as much as I friggin' HATE it, the depletion workouts are having a conditioning effect on the old joints.

i need to do this for sure.. the walks and stretching i mean. i think with some soft tissue work i should be ok.. the knots i get suck though. i wish i knew of a better way to get of them.

ME Leg

Rack Dead
135x5
185x5
225x3
315x3
365x1
385x1
405x1 (s)
435x1 (s)
455x1 (s)
475x1 (s)
495x1 (s) PR
s=straps. i think that i did too many singles.. i guess i should make bigger jumps because this workout took way too long ???

GM's
185x5
185x5
185x5
185x5

Cable Crunches
140(stack)x30
140x30
140x30

Leg Press (plates)
(8)x10
(8)x10
(8)x10

WG Pullups
BWx8
BWx5
BWx5

Posted by: Burner02

Quote:

Originally Posted by PreMier

s=straps. i think that i did too many singles.. i guess i should make bigger jumps because this workout took way too long ???

Yeah, stop pussy-footing around there, ya big panz....sheesh...

I never did like rack pulls. Don't feel there's enough ROM...
495 is a nice lift, my friend!

Posted by: LiftinBear

Nice job on the PR

Posted by: Triple Threat

Quote:

Originally Posted by PreMier

i think that i did too many singles.. i guess i should make bigger jumps because this workout took way too long ???

It depends on what your training objective for the day was. If you are trying to set a PR, then yes you should have made larger jumps. But some days you just want a higher volume workout, and what you did was fine. Although maybe you should have thrown a couple of 2.5 pounders on there and hit the big 500.

Posted by: ZECH

Be sure to stay good and hydrated. Sometimes that can make your muscles sore.
Pick you up some xtend to drink during your workout and get some extra bcaa's.

Posted by: PreMier

Quote:

Originally Posted by dg806

Be sure to stay good and hydrated. Sometimes that can make your muscles sore.
Pick you up some xtend to drink during your workout and get some extra bcaa's.

i need more supps. i do take quite a few as it is though. do you use xtend? is it better than ice? Bodybuilding.com - Xtreme Formulations ICE - Victory Is The Only Option! On sale now!

odays M/E Bench

Floor Press
135x5
185x3
205x3
225x3
235x1
245x1
255x1
265x1

JM Press
125x12
125x12
125x12
125x11
125x10
125x9
Fuck.. these kick my trash.. my shoulders, triceps, elbows, chest, all get hammered it seems like

BB Rows
155x8
155x8
155x7

Dips
45x8
45x6
45x5
these are harder than i remember

Hammer Curl
50x9
50x9
50x9
50x8
50x8

Posted by: PreMier

Quote:

Originally Posted by Burner02

Yeah, stop pussy-footing around there, ya big panz....sheesh...

I never did like rack pulls. Don't feel there's enough ROM...
495 is a nice lift, my friend!

well, my workouts focus on accessory work, and rack pulls are a accessory to a deadlift. so every so often i will do them on ME leg days

Quote:

Originally Posted by Triple Threat

yea, no objective, other than lifting heavy. i guess im cool then, thanks

Posted by: Scarface30

taking some time off?

workouts are looking good Pre. Westside seems to be treating you very well

Posted by: PreMier

been kinda down.. so i took a few days off..

then got a deep tissue massage yesterday so now im sore

Posted by: katt

workouts look good P - I love Rack Pulls.. although we haven't done them for a while..

Why have you been down - job thing?

oh yeah... we have a hot tub if you want to use it

Posted by: PreMier

just some girl issues, and my eye.. its still not all the way better

if you were closer, i would be poaching it every night

Posted by: katt

oh man... girl issues suck... they are soo soo... well, you know..

Posted by: yellowmoomba

bump.......Still around ?

Posted by: ZECH

J hasn't posted since April 1. I'm sure he will be back though

Posted by: nikegurl

Hope all's well, Jake!

Posted by: PreMier

YM, thanks for the pm buddy!

sorry i've been mia

just life is so busy, and i could write a giant story right now but its late so it will have to wait haha

i just stopped training west side about 3 weeks ago. im doing dorian yates routine

i would have continued west side, but its too hard while dieting.. however, i can honestly its by far the most effective style of training i have ever done.

here are some of my lifts as of this last week

bench 275x4
deadlift(no straps) 455x3
squats 315x5
db mili 100x4

i havent been squatted until very recently, so once i get the motion back(hips have been really tight lately) im sure i can hit high 3's or maybe 4 plates.

oh, and i weigh 174lbs, im dieting on ckd

friends bb comp oct 10th me and heather and jay

here are some pics at 181 a few weeks ago:

legs w/ flash

Posted by: PreMier

oh and i was just takin pics goofin, my posing is horrible hahaha

Posted by: yellowmoomba

Glad you are doing well. You look much bigger than 174.....Nice work PM!.

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

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