A penny for my thoughts, now I'm rich [Forum Archive]

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A penny for my thoughts, now I'm rich

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Posted by: soxmuscle

I log my workouts in a paper notebook daily, but for some reason while I'm at school, I can't find a consistent time to post them on here. That doesn't seem to be the case in the summer.

I will be performing a Sunday-Monday-Wednesday-Thursday Westside Training routine; unlike my last journal, I will be incorporating a lot of the exercises and ideas behind the exercises that all Westside backers swear by. For instance, I have incorporated all sorts of various exercises such as JM Presses, heavy skullcrushers, floor presses, etc. and have been able to manipulate other movements through the usage of chains and bands.

The gym I go to at school, called the Iron Pit gym, has helped me learn so much in terms of strength training. The guys there compete, whether it be in powerlifting routines or bodybuilding routines and as a result my knowledge of various things has improved. With that said, I'm back home at a Lifetime but luckily (minus a belt to strap weight to my body for weighted chin-ups and dips) they have chains, bands, kettlebells and other various things that I like to use.

Outline:

Sunday - Dynamic Effort Bench
Monday - Maximum Effort Squat/Deadlift
Wednesday - Maximum Effort Bench
Thursday - Dynamic Effort Squat/Deadlift

I will definitely be going to the gym for some cardio/plyometrics on Tuesday, hopefully I can stay consistent on the weekends, whether it be outdoor running after work or an actual trip to the gym for everything.

I'm still looking into what it is exactly I want to do with my life this summer. BJJ sounds awesome and I'm trying to contact an old buddy of mine who fell off the face of the earth when we entered High School because he was so competitive in this sport. I e-mailed him and am waiting for his reply back.

If BJJ falls through or even if it doesn't, I may look to do Yoga weekly with my mother.

Supplements:

I ordered SizeOn, but my consistency with creatine is spotty. I'll take it on days that I train, but I rarely (if ever) take it on the weekends.

Glucosamine for my joints.

Fish oil for overall health.

Milk Thistle for healthy liver function.

Super-pak Multivitamin.

I'm going to be placing a big order when I get the funds with R-ALA and more of the above.

I should also add that my diet has been great the last couple of weeks and with the great Sweet Potato recipe I stole, I can't expect it to get any worse.

Should be a "make or break" type of summer. I'm expecting big time results now that my shoulder is ready and I can finally bench again. My numbers from this past week:

Bench = 240 x 1

I was impressed because I haven't barbell benched in 2 months. 225 came easy.

Squat = 345 x 0, 315 x 3; went up by increments of 30 pounds and wasn't able to touch the bench with my ass with 345. Fuck off Doublebase, next time I squat I won't fail.

Deadlift = I didn't deadlift this past week, but my last heavy deadlift day was 405 for a single, something I'm very proud of considering where I started when I first ditched the straps.

Working out this afternoon.

Posted by: soxmuscle

I took a few pics on Friday:

It was hard to take pictures of my back and hamstrings without somebody taking them for me, but I did my best with what I had.

My legs are really starting to come along. I always get bloated after I drink a protein shake, but I still look somewhat cut up in picture 2.

These are really just progress pics... or am I just saying that because I'm disappointed with them?

Posted by: soxmuscle

Looking back at my old journal, I guess I never posted these pics I took in February:

Posted by: goob

Quote:

Originally Posted by sox

Squat = 345 x 0, 315 x 3; went up by increments of 30 pounds and wasn't able to touch the bench with my ass with 345. Fuck off Doublebase, next time I squat I won't fail.

Haha, laughed my ass off at this. This journal looks promising.

Looking good sox, I suppose the threat of Iain's whip, keeps you motivated to stay in shape....

Posted by: soxmuscle

Quote:

Originally Posted by goob

Haha, laughed my ass off at this. This journal looks promising.

Looking good sox, I suppose the threat of Iain's whip, keeps you motivated to stay in shape....

I guess that shithead does serve a purpose in life: motivating me.

I think this will be my best journal to date. I usually jump into things without fully understanding them, that won't be the case this time around.

Thanks goob... and yes, I got to stay in shape for the misses.. err mister

Posted by: goob

Quote:

Originally Posted by soxmuscle

Thanks goob... and yes, I got to stay in shape for the misses.. err mister

^^^ I guess that depends on whether he's been watching his Alice in Wonderland and Sound of music DVD's....

Posted by: danny81

good shit bro. im def gunna watch for when you start fighting and shit.

subcscirbed

Posted by: soxmuscle

Quote:

Originally Posted by goob

^^^ I guess that depends on whether he's been watching his Alice in Wonderland and Sound of music DVD's....

Well, he does like touching little boys...

Posted by: fufu

good luck, summer is always the best time to get big gains.

Posted by: Triple Threat

Here's my two cents.

Good luck, sox. I'll be following along.

Posted by: soxmuscle

Quote:

Originally Posted by danny81

good shit bro. im def gunna watch for when you start fighting and shit.

subcscirbed

Good to see you in here, bud.

Now that I'm around these parts again, I'll surely be crossing paths with your journal on a regular basis.

Posted by: soxmuscle

Quote:

Originally Posted by fufu

good luck, summer is always the best time to get big gains.

Yup - unlike school where you have stuff do outside of classes, I can more easily plan my day when I'm obligated to work 9-5 and not think about it again until 9 the following morning.

Thanks for stopping by, fufu.

Posted by: soxmuscle

Quote:

Originally Posted by Triple Threat

Here's my two cents.

Good luck, sox. I'll be following along.

Glad to have you in here like old times.

Posted by: soxmuscle

DE Bench
May 11th, 2008

Chain Bench = 55 pounds x 3 reps x 10 sets.
DB Shoulder Press = 35x8, 50x8, 50x8, 50x8, 35x10.
JM Press = 75x8, 65x10, 60x10, 55x10.
HS Incline Press = 110x8, 105x9, 100x10, 95x10.
Cable Lateral Raise = 25x10, 10, 10.
Tate Presses = 30x8, 8, 8.
DB Flies = 30x8, 8, 8.
DB Shoulder Punishers (?) = 15x8, 12.5x8, 10x8.

All in all, a phenomenal workout to start out the new journal. I was a little worried because I woke up with my right pec feeling sore, but it didn't hinder me in the least.

I started at 50 pounds with the chains last week and felt some improvement in my overall speed this week adding 5 pounds to it. I originally planned to start out at 75 pounds, but these chains must 30 pounds each, because I was struggling with it and opted to start out at 50 instead. It's embarrassing throwing 2.5's on a barbell, but oh well...

I can't really go into too much detail about tonight, seems pretty self explanatory. Plus, I'm getting up at 5:30 tomorrow morning to workout before work so I can watch the Celts/Red Sox games tomorrow night.

One final note: I went to Vitamin Shoppe, right by the gym, to see if they had any lifting chalk. Well they didnt and the guy at the store recommends I go all the way out to Sports Authority, because it's the only place he knows for a fact they have it. I agree, go out to bumblefuck to this Sports Authority, ask a guy if they have it, and he says they don't. I was fuming, perhaps thats why the workout was so good.

As far as the diet goes:;
- (3) Go Lean Blueberry waffles w/ sugar free syrup
- Skim milk, 1 scoop of whey
- Skim milk, 2 scoops of whey
- Veal, sweet potato w/ sour cream & cinnamon, green beans

^ I'll probably eat something else after I smoke and talk to the misses.

See you in the morning, fellas.

Posted by: DLDave

Quote:

Originally Posted by soxmuscle

With that said, I'm back home at a Lifetime but luckily (minus a belt to strap weight to my body for weighted chin-ups and dips) they have chains, bands, kettlebells and other various things that I like to use.

Wow, what Lifetime has all this good stuff? My local one has none of this, and you should see the looks I get when I bring in my bands. The closest thing they have to kettlebells are the soccer ball sized medicine balls with handles that might go to 18 lb. I'm feeling a letter to Lifetime management coming.

And your new routine looks solid, good luck with it.

Posted by: Triple Threat

Quote:

Originally Posted by soxmuscle

I went to Vitamin Shoppe, right by the gym, to see if they had any lifting chalk. Well they didnt and the guy at the store recommends I go all the way out to Sports Authority, because it's the only place he knows for a fact they have it. I agree, go out to bumblefuck to this Sports Authority, ask a guy if they have it, and he says they don't.

Bodybuilding.com - Lifting Chalk - Keep Your Hands Dry And Grip Secure! On sale now!

Posted by: soxmuscle

Quote:

Originally Posted by Triple Threat

Bodybuilding.com - Lifting Chalk - Keep Your Hands Dry And Grip Secure! On sale now!

Thanks!

This Rosin Bag will have to do until I get my first pay check.

Posted by: soxmuscle

Quote:

Originally Posted by DLDave

There is a guy who I've gotten friendly with who's a Westside connasuer.

I think they're his chains, his bands and his kettlebells, but luckily for my sake he leaves them their.

Thanks for coming, Dave. I look forward to seeing you around here this summer.

Posted by: DLDave

You may want to be careful with the chalk if you're planning to take it to Lifetime. It specifically says "no chalk" on the rules sign at my local Lifetime, although I've taken some in and use when I do heavy deadlifts there. It leaves a huge mess on their dark, rubberized floor, pretty hard to use it inconspicuously. I have a bottle of liquid chalk that I use in there when I don't need the full support of real chalk, works OK and a lot cleaner. Yours may be a bit different though if they're letting you guys store PL gear there. Worst case, they'll tell you if they have a problem with it.

Posted by: soxmuscle

Quote:

Originally Posted by DLDave

You may want to be careful with the chalk if you're planning to take it to Lifetime. It specifically says "no chalk" on the rules sign at my local Lifetime, although I've taken some in and use when I do heavy deadlifts there. It leaves a huge mess on their dark, rubberized floor, pretty hard to use it inconspicuously. I have a bottle of liquid chalk that I use in there when I don't need the full support of real chalk, works OK and a lot cleaner. Yours may be a bit different though if they're letting you guys store PL gear there. Worst case, they'll tell you if they have a problem with it.

I actually asked the Westside connaseur about chalk and he said, so long as I'm not making a mess, it's fine.

I'm going to have to bring the chalk in a tupperware container and put it on over the trash can, because you're right, they're anal about that shit.

Last week I brought a bench onto the wood floor in the "advanced training" area, because I wanted to try those incline pullovers that Chris Mason was talking about in the training thread and they were pricks about that as well even though I was extremely cautious not to mess up the floor.

One more funny story: Last week I was using the inner quad machine and I could do like 50 reps of the entire machine, so I decided to add some resistance. I added a 10 pound plate to the machine to make it a full 200 (machine maxes out at 190). On rep 9, the cable snapped. Luckily, I got the eff out of there as fast as possible and nobody saw me do it. It seemed like it was still broken when I was there last night, I hope they don't look at tape and make me pay for it.. I wouldn't put it past them with how stingy that freakin' place is.

Posted by: DLDave

Good stuff about that cable snapping

Your layout must be slightly different than my Lifetime, as there is a cable crossover as well as cable pushdown stations right by the dumbbell area, overlooking the pool, where you could do those pullovers. The "advanced" area is other side of the floor from the dumbbells, so you'd have to haul the bench quite a ways, although there are usually one or two abandoned near the power racks back there.

Posted by: katt

Yeah, I need to have TOH read this one... he's notorious for putting a 25 lb plate on the machines... one of these days.....

Posted by: Stewart20

F**k commercial gyms, I will never train in one again. the only type of gym I will ever pay to join again would be a powerlifting based gym, where I wouldn't mind spending my money there, but normal gyms, nope, never again....home gym all the way. I can spill my chalk all over the damn place, throw weights around, drag benches wherever I want, etc.

Yeah, I know it's not possible for you right now, but when you get out of college, get a job and get your own place to live, you should definitely look into a home gym, or of course a powerlifting gym if you are still into it then.

Posted by: fufu

Quote:

Originally Posted by soxmuscle

np, I will be following this journal.

Posted by: danny81

what are you a power lifter or some shit?

Posted by: soxmuscle

Quote:

Originally Posted by DLDave

Good stuff about that cable snapping

Everything sounds the same, probably just aligned differently.

It's a good gym with a nice pool, nice sauna, nice steam room, and nice hot tub, but I definitely prefer my "hardcore" gym at school.

Posted by: soxmuscle

Quote:

Originally Posted by katt

Yeah, I need to have TOH read this one... he's notorious for putting a 25 lb plate on the machines... one of these days.....

Those cables are supposed to be replaced every couple of years.

Up until last Friday, I was lucky. Eventually one of them will snap, especially with 25 pounds.

This PSA has been brought to you by...

Posted by: soxmuscle

Quote:

Originally Posted by Stewart20

F**k commercial gyms, I will never train in one again. the only type of gym I will ever pay to join again would be a powerlifting based gym, where I wouldn't mind spending my money there, but normal gyms, nope, never again....home gym all the way. I can spill my chalk all over the damn place, throw weights around, drag benches wherever I want, etc.

Yeah, I know it's not possible for you right now, but when you get out of college, get a job and get your own place to live, you should definitely look into a home gym, or of course a powerlifting gym if you are still into it then.

I couldn't agree more.

Commercial gyms are shit, powerlifting gyms are the next best thing, but a home gym where I can blast music, slam weights, use chalk without worrying, etc. would be ideal.

I feel like a home gym wouldn't be all that expensive either. What do I need? A squat rack, a lot of weight, an Olympic barbell, and a few various other things... whats your home gym have?

Posted by: soxmuscle

Quote:

Originally Posted by fufu

np, I will be following this journal.

Glad to hear it

Posted by: soxmuscle

Quote:

Originally Posted by danny81

what are you a power lifter or some shit?

Bodybuilding bores me. Powerlifting doesn't.

Now I don't stuff my face all day, every day and aspire to be some fat fuck powerlifter and I welcome any and all gains in my physique but pound for pound, being the strongest person I can be is more important to me than getting that "pump in my bi's" and other gay shit that normal people aspire for.

Posted by: soxmuscle

ME Deadlift/Squat
Monday, May 12th 2008

Deadlift = 135x5, 185x4, 225x3, 245x2, 265x2, 285x2, 305x2, 325x1, 345x1, 365x1, 385x1, 405x1, 425x0.
Leg Press = 270x5, 360x5, 450x5, 540x3, 630x2.

I did Pendlay Rows, Shrugs and Lat Pulldown after I finished up with the leg press, but it really sucked, so I'm not even sure if I should "count" it.

So I went down with 630 on the first rep and nailed it, tried for a second, needed about 10-15 seconds to inch it back up. When I finally racked it, I was seeing these little flashing lights, I felt light headed, and like I was going to puke. I went to the bathroom, dry heaved for a bit and then struggled through the rest of my workout.

I really shouldn't care how the rest of my workout went, the Deadlifts were phenomenal and the Leg Press was even better. That set of 630 was one of the best sets of anything I've ever done in my life. There was no way I should have gotten that up, but I kept pushing pushing and pushing and finally inched it up.

The set of 425 that I failed on was probably due to so many warm-up sets. Note to self, go up by higher increments.

Good workout, despite being disappointed with how I finished up post-dry heaving.

Diet:
- 2% milk, 1 serving of Natty PB, 2 scoops of chocolate whey, banana, ice = shake
- Healthy Request Chunky Chicken Noodle Soup
- (2) Tuna, Omega 3 Mayo, Celery, Carrots, and black pepper whipped up on sprouted grain bread
- Skim milk, 2 scoops of whey
- Dinner will come after the Celts game, I'm thinking about making some Whole Grain pasta with Meat Sauce.

Posted by: fufu

When I would go for a PR I would warm up like this -
135x10, 225x2, 315x1, 405x1 then whatever the PR attempt was.

Not sure what Westside says specifically, I seem to remember them employing alot of warm up sets.

Posted by: katt

Damn.. that's alot of deads!!

So with this Westside program, are you bulking? Maintaining?

Posted by: danny81

Quote:

Originally Posted by soxmuscle

lmao dats how i want to be to ya digz. being big is nasty i wanna be strong for my weight.

Posted by: soxmuscle

Quote:

Originally Posted by danny81

lmao dats how i want to be to ya digz. being big is nasty i wanna be strong for my weight.

I digz, dawg.

Posted by: soxmuscle

Quote:

Originally Posted by katt

Damn.. that's alot of deads!!

So with this Westside program, are you bulking? Maintaining?

I really don't have a label yet for what it is I'm doing. I guess I should say I'm maintaining considering I'm really not paying any extreme attention to my diet.

I want to gain strength while staying cut. Kind of an oxymoron, but it's actually been working of late.

Too many deads, I felt dead after this workout

Posted by: soxmuscle

Quote:

Originally Posted by fufu

When I would go for a PR I would warm up like this -
135x10, 225x2, 315x1, 405x1 then whatever the PR attempt was.

Not sure what Westside says specifically, I seem to remember them employing alot of warm up sets.

I've always felt my strongest when I've done 10+ "warm-up" sets.

However, what I'll be doing from this point forward.. when it starts to get heavy for me, I'll most likely just do singles, because I feel like I'm exerting too much energy/power trying for that second rep, when I'm really only doing the set to get warm/feel that amount of weight in my hands, something where a single rep is all that is needed.

Thanks for coming fu.

Posted by: soxmuscle

ME Bench
May 14th 2008

Bench: 135x5, 155x4, 175x3, 195x3, 215x1, 235x1, 245x0, 225x1, 225x1, 225x1.
Military BB: 95x5, 105x4, 115x3, 125x3, 135x1, 145x1, 155x0, 135x1, 115x3, 95x8.
Skullcrushers BB: 50x8, 60x8, 70x6, 75x4, 80x3, 85x3, 65x8.

I had a very good workout on Wednesday, but I definitely didn't hit any PR's and it was something I knew going into the workout because my chest was still sore from the DE day on the previous Sunday.

Posted by: soxmuscle

DE Squat/Deadlift
May 15th 2008

Chain Squats: 100+chains x 3 reps x 8 sets
Cable Rows: 100x12, 115x12, 130x12, 145x12.
HS High Pull: 150x10, 160x10, 170x8, 180x8.
Leg Extensions: 200x10, 215x10, 230x10, 245x10, 160x10.
Abductor: 150x15x3
Adductor: 100x15x3
Incline Bench Pullovers: 50x12, 55x12, 60x10, 65x10.
Barbell Curls: 85x8, 80x8, 75x8.
DB Shrugs: 75x10x4.

Posted by: Triple Threat

Quote:

Originally Posted by fufu

I think if you're trying to max out, then do as few sets as necessary to get there safely. On the other hand, if you're just after some high volume, then it doesn't make any difference where you top out.

Posted by: fufu

agree

Posted by: Stewart20

Quote:

Originally Posted by soxmuscle

I have accumulated a lot of stuff over a span of a couple of years. Here's what I have:
squat rack
bench press bench
adjustable flat bench
chest supported row machine
plate loaded squat machine (what I call lever squats in my journal)
dip bars
chinup/pullup station
trap bar
lots of weight
hex dumbbells from 10 lbs to 50 lbs in pairs
glute ham raise/hyper bench

You could get away with a good power cage, an adjustable bench and a glute ham raise/hyper machine and still do a decent westside routine. But obviously, you build the gym over time, buy one new piece a year or whatever, and eventually, you will have a real nice setup.

Posted by: soxmuscle

Quote:

Originally Posted by fufu

agree

Quote:

Originally Posted by Triple Threat

The silly thing is I know you two are right.

Basically, I can't just go to the gym, perform 5 warm-up sets and then 1-2 working sets maxing out and leave even if thats how I'm going to become my strongest.

Last summer I was going up by increments of 30 pounds (because it's convenient) on my bench, squat, and deadlifts but because I was doing so few sets, I would be doing other things in addition to maxing out on these aforementioned lifts.

Looking back at my last journal, perhaps I should go back to doing what I did then: keep the max out lift short and sweet with the other heavy accessory work fatiguing me and not performing a marathon deadlift day with little to none accessory work.

Posted by: soxmuscle

Quote:

Originally Posted by Stewart20

It's definitely something I'll consider down the road.

I actually got an adjustable bench for my birthday years ago that is still in pretty solid condition, mainly because I used it like ten times total, so that's a start..

Great list though, have you posted pictures of your home gym before? I'd love to check it out...

Posted by: soxmuscle

With the Celtics game this afternoon, I decided to take it easy last night so I could get my workout in this morning... or so I thought.

Being hungover sucks, but man, with how much food I ate last night, being on the toilet on and off since I woke up at 9:30 might be worse.

Yes, I am pooping as I write this

Posted by: Stewart20

Quote:

Originally Posted by soxmuscle

Great list though, have you posted pictures of your home gym before? I'd love to check it out...

I guess the only glimpses of it that I've shown were in some of the videos of lifts I have posted, but I have to get it more straightened out before I post a pic of it, I just moved into my new house about a month ago and it's still a mess down there in the basement, plus I am using my son's multicolored floor tiles as a gym floor by my squat rack and an old area rug under my bench press setup, so it looks a little silly.

Some day when I get the money, I am going to get just the blue colored floor tiles and put them under the whole thing, then I will post some pics.

Posted by: danny81

Im starting to lift weights 2morrow. i would do sometihng like this but i cant be lifting 4-5x a week lol. so im just doing like a body building workout.

Posted by: the other half

congrats on the victory last night!!!!!

good looking workouts, very impressive numbers.

Posted by: danny81

Quote:

Originally Posted by soxmuscle

With the Celtics game this afternoon, I decided to take it easy last night so I could get my workout in this morning... or so I thought.

Being hungover sucks, but man, with how much food I ate last night, being on the toilet on and off since I woke up at 9:30 might be worse.

Yes, I am pooping as I write this

celtics won =). u think they can beat the pistons i bet mad paper that they would win.

Posted by: soxmuscle

Quote:

Originally Posted by Stewart20

Make sure to take some before pics.

Looking back on your man-child gym when your done will be good for some laughs.

Posted by: soxmuscle

Quote:

Originally Posted by danny81

Im starting to lift weights 2morrow. i would do sometihng like this but i cant be lifting 4-5x a week lol. so im just doing like a body building workout.

I lift weights four times per week. Is that a lot?

Posted by: soxmuscle

Quote:

Originally Posted by the other half

congrats on the victory last night!!!!!

good looking workouts, very impressive numbers.

Thanks so much! Even if you're not a Celtics or Cavs fan, that was one hell of a basketball game.

Eh, not impressive enough

Posted by: soxmuscle

Quote:

Originally Posted by danny81

celtics won =). u think they can beat the pistons i bet mad paper that they would win.

The Pistons are good enough to win one in Beantown. If the Celts can't find their stride on the road, their time might be up. Still, you can bet your ass I think they'll win.

Posted by: danny81

Quote:

Originally Posted by soxmuscle

I lift weights four times per week. Is that a lot?

yah man. especially if you begin fighting. bro if you become an mma fighter ur not gunna be able to keep that shit up bro. but do that shit for now so u can get mad strong before u start fighting ya digz?

Posted by: danny81

Quote:

Originally Posted by soxmuscle

The Pistons are good enough to win one in Beantown. If the Celts can't find their stride on the road, their time might be up. Still, you can bet your ass I think they'll win.

lol i hope so. they my second fav tea right behind the kings. especially now that they have my boy artest.

Posted by: soxmuscle

DE Bench
Sunday - May 18th 2008

Speed Bench w/ chains: 100 lbs x 3 reps x 10 sets.
DB Military: 40x10, 50x7, 60x2, 55x5, 45x8, 35x10.
HS Dips: 100x10, 110x10, 120x10, 100x10.
DB Incline: 50x8, 60x7, 70x3, 50x8.
French Press: 50x8x4.
DB Lateral Raise: 25x10, 30x10, 35x10, 30x12.
Pec Deck: 200x8, 180x8, 160x8.

Sunday's workout was a doozy. I was pressed for time with the Celtics game, but that seemed to help my intensity astronomically. Solid workout.

Posted by: soxmuscle

ME Squat/Deadlift
Monday - May 19th 2008

Bench Squats: 135x5, 185x5, 225x3, 255x3, 285x3, 315x2, 350x1, 325x1, 275x3, 225x5.
SLDL: 185x5, 205x5, 225x5, 245x5, 265x5.
T-Bar Row: 135x5, 150x5, 165x3, 180x2.
Lat Pulldown: 170x5, 180x5, 190x3, 200x3.
Leg Ex: 250x5, 275x5, 305x5, 325x8.
BB Curls: 100x5, 95x5, 90x5.
Shrugs: 225x8, 235x8, 245x8, 255x8.

Incredible workout this morning, but as a result at 1:45 in the morning having been up since 5:30, I don't have the energy or the ability to keep my eyes open to discuss it. Will do tomorrow..

Posted by: Triple Threat

Quote:

Originally Posted by soxmuscle

ME Squat/Deadlift

Bench Squats: 135x5, 185x5, 225x3, 255x3, 285x3, 315x2, 350x1, 325x1, 275x3, 225x5.

Moving right along now, aren't you!

Posted by: soxmuscle

Quote:

Originally Posted by Triple Threat

Moving right along now, aren't you!

I owe you and fu for that one... I didn't do exactly what you said, but even dropping only a couple "warm-up" (they truly were working sets all along) sets helped immensely.

Posted by: soxmuscle

ME Bench
Wednesday - May 21st 2008

Bench Press = 135x5, 160x4, 185x3, 210x2, 240x1 (spotter)
Military Press = 95x5, 110x3, 125x2, 140x1, 150x1 (spotter), 115x5, 1000x8.
BB Skullcrushers = 55x7, 65x7, 75x5, 65x7, 55x7.

I added some floor presses at the end of my workout because I didn't feel I worked my chest hard enough on the bench.

All and all a pretty poor workout. It makes sense, but I guess this 3-4 hours of sleep bullshit is finally starting to catch-up. I should have waited until after work today to workout (even though I hate going at that time) because I'm going to be working out tomorrow morning as well with the Celts game at night.

It wasn't that the workout sucked or anything and as Stewart put it in his journal, there are a lot of people in this world that would be proud of those numbers, but I feel like the lack of sleep and overall exhaustion really limited me this morning.

I came close to getting 240 on my own, but I got stuck and the spotter tapped it up, so I guess I can't count it as a true rep yet. That pissed me off, but what also pissed me off is that I did a set of 225 after and I struggled with as if it was last summer.. Shucks.

Military's were great - It's fun to be able to overhead press your bodyweight.

I'm loving the barbell skulls.. they're a lot like JM Presses (which I'm currently throwing in on my DE days because I'm still trying to improve my form/strength on that exercise), but I'm able to get a real nice range of motion and my wrists don't ache as much as they do with the EZ bar.

Posted by: goob

Lack of sleep is my no#1 de-motivator and reason for some really shit workouts. In fact, lack of sleep royally fucks me over in just about every aspect of my life. Luckily I don't suffer too much.

Those numbers are shit hot in any book, bad workout or not. You're a strong mofo.

Did you do the 1000 x 8 military press with one hand, while balancing on a tightrope between two planes flying at 12,000ft? I find it works best for me.

Posted by: Stewart20

Quote:

Originally Posted by soxmuscle

Military's were great - It's fun to be able to overhead press your bodyweight.

.

Speak for yourself, try weighing 220

Although, I'm getting close, 90 lb DBs have to equate to over 200 on a bar, no?

Posted by: soxmuscle

Quote:

Originally Posted by goob

Lack of sleep is my no#1 de-motivator and reason for some really shit workouts. In fact, lack of sleep royally fucks me over in just about every aspect of my life. Luckily I don't suffer too much.

Those numbers are shit hot in any book, bad workout or not. You're a strong mofo.

Did you do the 1000 x 8 military press with one hand, while balancing on a tightrope between two planes flying at 12,000ft? I find it works best for me.

I woke up this morning, felt exhausted, dragged my fat ass into a cold shower and still felt "blah" about the workout I ultimately had to complete. Thankfully for your sake, you don't suffer too much.. me on the other hand

I'm just excited to get back in the game now that my shoulders 100%, I guess I'm strong, but I can't wait to try and get stronger this summer.

Haha.. that was a typo, my bad.

Thanks for coming, big guy.

Posted by: soxmuscle

Quote:

Originally Posted by Stewart20

Speak for yourself, try weighing 220

Although, I'm getting close, 90 lb DBs have to equate to over 200 on a bar, no?

90 lb db's definitely equates to over 200 on a bar.

Christ... When I'm able to chest press those guys, I'll be happy.

You're the man, Stewie.

Posted by: Stewart20

Quote:

Originally Posted by soxmuscle

90 lb db's definitely equates to over 200 on a bar.

Christ... When I'm able to chest press those guys, I'll be happy.

You're the man, Stewie.

Eh, when you chest press those guys when you're weighing in at 160 or so, then you'll be the man. I can see you benching 3 plates at 170 pounds or less. Just remember, I've got like 13 years and 70 pounds on you now, wait till you see where you are when you turn 34 if you keep this shit up.

OK, now that concludes my love fest for the night

Posted by: soxmuscle

Quote:

Originally Posted by Stewart20

That would be a pretty awesome feat considering I'd most likely struggle to get them up at this point in time..

Oh, I'll be keeping this up. I'm definitely in this for the long haul.

Yea, I know I'm awesome, but enough with the man-crush already

Posted by: katt

yeah, dude, it's grossin me out... ewwww...

Anyway,,, great job in here soxy!

Posted by: Triple Threat

I read this thread looking for some kick-ass workouts, and what do I see? sox overhead pressing half a ton, and Stew and sox having a ...

Sorry, gotta go.

Posted by: soxmuscle

Quote:

Originally Posted by katt

yeah, dude, it's grossin me out... ewwww...

Anyway,,, great job in here soxy!

We're always having a gay olde time here in my journal.. literally

Thanks for the well wishes..

Posted by: soxmuscle

Quote:

Originally Posted by Triple Threat

I read this thread looking for some kick-ass workouts, and what do I see? sox overhead pressing half a ton, and Stew and sox having a ...

Sorry, gotta go.

If you ever need someone to move your car, I'll just overhead press it for ya..

Posted by: soxmuscle

DE Squat/Deadlift
Thursday, May 22nd 2008

Chain Deadlifts: 195x3x10.
Leg Press: 235x20, 285x20, 335x20, 270x20.
DB Rows: 75x10, 85x10, 95x8, 105x7.
Pull-ups: 10, 10, 8, 8.
Leg Curls: 100x7, 90x8, 80x10.
Incline Pullovers: 60x10, 60x10, 50x12, 50x12.
Face Pulls: 50x10, 60x10, 70x10.
DB Preacher Curls: 35x8, 30x10, 25x12.

I also threw in the Abductor and Adductor machines, but I don't really feel the need to add them here.

Posted by: soxmuscle

DE Bench
Sunday - May 25th 2008

Chain Bench: 65x3x10.
HS Shoulder Press: 50x10, 55x10, 60x10, 55x10, 50x10.
CAT100 Dips: 12, 12, 12, 10, 10, 10, 10, 10, 7, 7.
HS Incline: 90x7, 7, 7, 7.
DB Lateral Raise: 30x10, 10, 10, 10.
Pec Deck: 160x8, 140x8, 120x10.
Skullcrushers: 50x10, 10, 10.

Another good one yesterday.. despite being hungover. The Hammer Strength shoulder press machine is at an awkward angle and I can feel some tenderness in my shoulder again, which isn't good at all.. I think it'll be fine though, I'm pretty sure its just your normal wear and tear.

Heavy deadlift day in a little while.. Celtics game tonight..

Posted by: natural^

Quote:

Originally Posted by soxmuscle

DE Bench
Sunday - May 25th 2008

Chain Bench: 65x3x10.
HS Shoulder Press: 50x10, 55x10, 60x10, 55x10, 50x10.
CAT100 Dips: 12, 12, 12, 10, 10, 10, 10, 10, 7, 7.
HS Incline: 90x7, 7, 7, 7.
DB Lateral Raise: 30x10, 10, 10, 10.
Pec Deck: 160x8, 140x8, 120x10.
Skullcrushers: 50x10, 10, 10.

Another good one yesterday.. despite being hungover. The Hammer Strength shoulder press machine is at an awkward angle and I can feel some tenderness in my shoulder again, which isn't good at all.. I think it'll be fine though, I'm pretty sure its just your normal wear and tear.

Heavy deadlift day in a little while.. Celtics game tonight..

haha yeah not bad for being hungover bro. and yea c's game tonight!

Posted by: goob

Fuck, i just can't workout hung over anymore. It's a combination of can't be assed and I'd vomit like the exorcist if i did go. Depends on how late the night was mind.

Good effort Sox.

Posted by: soxmuscle

Don't give me to much credit, guys.

I got home from my gals house at like 10AM, went to the gym shortly thereafter, started my warm-up jog and started to feel all hot/sweaty/crampy before giving up on the "train hard or go home" premise.

When I ate a nice meal and rested the head for an hour, I was able to gut it out.

I do agree though; it's to the point where if I drink the night before, I have a slim to none chance of having a good workout the following day.

Posted by: thewicked

Quote:

Originally Posted by soxmuscle

Don't give me to much credit, guys.

I got home from my gals house at like 10AM, went to the gym shortly thereafter, started my warm-up jog and started to feel all hot/sweaty/crampy before giving up on the "train hard or go home" premise.

When I ate a nice meal and rested the head for an hour, I was able to gut it out.

I do agree though; it's to the point where if I drink the night before, I have a slim to none chance of having a good workout the following day.

should've read this log sooner.. not bad!

dude i learned along time ago.. drinking and lifting don't mix AT ALL! Having a shooter here or there from time to time isn't bad but, if it's routine, training never gets any better.

It got to the point for me to decide what i wanted more...pickle my liver or progress in the gym. So not I only booz it up from on "special" occassions!

as far as using certain weights like you mentioned with the dumbbells. Man that's mental. From your numbers, you can move more than I think you realize. Just try it, get your head right and get it in the game, and have someone spot you PROPERLy and give it a go. You might be surprised with what you can do.

Trick is to give your body a look at a certain HEAVIER weight than you're used to... your CNS will flip it's shit trying to figure out how to move it. KEEP working with that heavier weight and before you know it you'll be moving it EASILY. That's because your CNS learns to take what muscle it's got and make all things "come together" as best as possible to be able to continuously support that kinda weight..

this is where isotonic, isometric training got and still has such a big part in training at times and why it DOES work.

keep it up in here man.. look good bro.

Posted by: soxmuscle

ME Deadlift/Squat
Monday - May 25th 2008

Deadlifts: 135x5, 185x5, 225x3, 275x3, 315x3, 365x2, 405x1, 425x1/2.
Leg Press: 450x5, 500x4, 550x3, 600x1, 650x1/2.
Pendlay Rows: 185x5, 195x5, 205x5, 215x5, 225x5.
Lat Pulldown: 145x5, 155x5, 165x5, 175x5, 185x5.
Leg Extension: 320x8, 8, 8, 8.
BB Curls: 105x3, 100x5, 95x5.

For whatever reason, my back was ridiculously sore following yesterday's workout and it definitely hindered me not getting able to get past the halfway point on that set of 425. It just sucks because I love deadlifting and now I have two weeks until I max out again.

I was impressed with the leg press. My legs are really starting to get strong.. even the leg extensions, I was able to do 320 with ease which minus the 1-9 pounds of added weight that I'll use next session is the entire stack on the Nautilus machine.

Bicep curls were good to. I'm really expecting big things this summer based on the improvement I've seen the last couple of weeks.

I'm going to the Cubs game tomorrow (yay), the Celtics looked like dog doo tonight (ballsack) and my next gym date is Wednesday.

Hopefully I can get a run in tomorrow some time, other than that, tomorrow will be a much needed rest day.

Posted by: thewicked

Quote:

Originally Posted by soxmuscle

ME Deadlift/Squat
Monday - May 25th 2008

Deadlifts: 135x5, 185x5, 225x3, 275x3, 315x3, 365x2, 405x1, 425x1/2.
Leg Press: 450x5, 500x4, 550x3, 600x1, 650x1/2.
Pendlay Rows: 185x5, 195x5, 205x5, 215x5, 225x5.
Lat Pulldown: 145x5, 155x5, 165x5, 175x5, 185x5.
Leg Extension: 320x8, 8, 8, 8.
BB Curls: 105x3, 100x5, 95x5.

For whatever reason, my back was ridiculously sore following yesterday's workout and it definitely hindered me not getting able to get past the halfway point on that set of 425. It just sucks because I love deadlifting and now I have two weeks until I max out again.

I was impressed with the leg press. My legs are really starting to get strong.. even the leg extensions, I was able to do 320 with ease which minus the 1-9 pounds of added weight that I'll use next session is the entire stack on the Nautilus machine.

Bicep curls were good to. I'm really expecting big things this summer based on the improvement I've seen the last couple of weeks.

I'm going to the Cubs game tomorrow (yay), the Celtics looked like dog doo tonight (ballsack) and my next gym date is Wednesday.

Hopefully I can get a run in tomorrow some time, other than that, tomorrow will be a much needed rest day.

something that might help you since you like pulling as much as I do..

choose yoru attempts wisely when pulling.. man if you want to hit that 425, i'd toss out the 185 set and 275 set. Not necessary since you're alreayd pulling in the 4's. Go from 225 right into 315 and hell maybe even straight into 405 and that should give you plenty of gas in the tank, even if you're a little sore, to hammer out more reps in the mid 400's.

either way..helluva workout.

Posted by: soxmuscle

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

Posted by: goob

Quote:

Originally Posted by soxmuscle

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

I think you've missed a . decimal point in your estimation there.

Justa, lettin you know.

Posted by: soxmuscle

1.2 inches... around!

oh wait, that isn't big at all...

Posted by: soxmuscle

ME Bench
Wednesday - May 28th 2008

Bench Press: 135x5, 185x3, 225x1, 240x1, 250x1, 225x1, 225x1, 225x1.
Military Press: 105x5, 120x3, 135x1, 155x0, 115x5, 95x8.
JM Press: 85x5, 80x5, 75x7, 70x7, 65x10.

Today's workout was just plain old strange. If you've been to the supplement forum today, you'd know I was up until 3:30 in the morning last night bickering about how big of a homo Chris Mason is. Needless to say, when my alarm went off at 5:30, there was no chance I was going to be able to work out. So I went back to bed and got up at the normal time and explained to my boss how important both the Celts and working out is to me and I was allowed to duck out of the office at 3:30 instead of twiddling my thumbs for the final hour and a half.

With all that said, I was extremely amped for the work out and I drank an "Endorush" that I saw on the clearance rack at Vitamin Shoppe the other day in preparation for this workout that pumped me up even more. I'm not sure if it was the Endorush, I'm not sure if it was the spotter, but for whatever reason I nailed 225 (unlike last week), and then nailed 240, so I figured I'd try 250 and then nailed that one as well.

I used a spotter that I was familiar with because he went to my high school and goes to IU with me and has spotted me in the past, but for whatever reason, I was abnormally strong today.

I didn't believe it at first, but when I asked him several times, he said that he didn't even touch the bar and that it was all me, so I was pumped.

Some guy came up to me when I was on the Military after the bench and said that I was pound for pound the strongest kid at the gym which definitely made me smile.. perhaps a little to much because I felt like I was overconfident, hence why I failed with 155. I shouldn't say I failed, I just got stuck halfway and needed some help to finish out the rep.

JM Presses are coming along. What an exercise those are...

Psyched for my DE Squat/Deadlift day tomorrow.

Posted by: soxmuscle

Oh, and go Celtics!!!

Posted by: goob

I actually read some of your battle with Chris Mason. Some of it had me laughing out loud, "fluffy kitten" etc. Gold.

Awesome workout BTW, I'm considering Westside. Seems to be working well for you.

Posted by: soxmuscle

Quote:

Originally Posted by goob

I actually read some of your battle with Chris Mason. Some of it had me laughing out loud, "fluffy kitten" etc. Gold.

Awesome workout BTW, I'm considering Westside. Seems to be working well for you.

It was one for the ages...

You should consider it some more

No seriously.. I knew I'd eventually be able to do some of the things I'm doing now, but the progress I've made over the last year amidst boozing 3+ times per week and smoking way to much pot even impresses me.

Louie and the guys know what they are talking about in terms of training..

Posted by: Stewart20

Quote:

Originally Posted by soxmuscle

It was one for the ages...

You should consider it some more

Yeah and just think of how much my boy Sox butchers the Westside template and STILL is doing great, so yeah, it's a great program

Posted by: soxmuscle

Quote:

Originally Posted by Stewart20

Yeah and just think of how much my boy Sox butchers the Westside template and STILL is doing great, so yeah, it's a great program

In all seriousness, I was thinking about contacting you to set me up with a strict program so I could avoid having such high volume (although knowing me, I know I would throw some random shit in at the end to make me feel all cozy inside).

The reason I've been struggling with my maxes is because my volume is so high. I know it. I was sore still from Monday morning and it really hindered my workout today, and I was sore yesterday from my workout on Sunday and while it didn't exactly hinder my workout with the numbers I threw up, but it did the week before and the week before that..

Since when is 2 days on, 1 day off, 2 days on, 2 days off not ideal? It's gotta be the volume...

Posted by: Stewart20

Quote:

Originally Posted by soxmuscle

you might not like my program

. You have to decide what you want in your training and then something's gotta give. If you decide you just want to get strong on the Westside lifts, then we can do that, but you will have to give up a lot of the stuff you are currently doing, as it isn't needed for that goal. If you decide you want to do a hybrid westside/bodybuilding program, we can do that too, but you won't be able to put up the biggest numbers possible in the big 3 because you will be doing so much other stuff unrelated to the big 3, they won't progress to their max. Sure, you can make good progress on them, and you would probably be more well rounded, but eventually the actual numbers will suffer, while your overall development might be better. Make sense?

Oh, and generally speaking for a true westside style program, you are better off with a schedule of something like:
Monday-ME Bench
Wednesday-ME Lower
Friday-DE Bench
Saturday-DE Lower

So decide what your true goals are, and then we can go from there...

Posted by: katt

Posted by: soxmuscle

Quote:

Originally Posted by Stewart20

you might not like my program

I'd be lying if I said my sole goal in training was to increase my heavy 3. Obviously, that is of great importance to me, but I still want to have a decent physique as well.

With that said, I guess I'm after a Westside/bodybuilding routine, one where I can improve my strength but not stuff my face all day and be a fat ass like the powerlifters I train with at my gym at school.

2 days on, 1 day off, 2 days on, 2 days off has always been perfect for me. I think the reason I'm starting to feel sore/DOMS is because my sleeping patterns are effed and I'm lucky to get 5 hours in a night, especially when I'm having to get up at 5 in the morning to get my workout of the way. Once I figure out how to get more sleep while still being able to workout and do the things I want to do, I don't think soreness will be a reason for why I'm not progressing strength wise.

I realize I have to give and take, but I still like to enjoy myself, still like to have a good time and that isn't going to stop any time soon. Diving into an ME day on Monday as your alignment calls for would be disastrous IMO, as I feel like I'm my weakest after what I put my body through all weekend on Monday. Which is why I've always started (and ended) with a DE day.

Hmm...

Posted by: soxmuscle

Quote:

Originally Posted by katt

Sup baby girl...

I got a song for you that I know you'll like, although I'm sure you've heard it on the radio a million times like I have:

YouTube Video

Posted by: soxmuscle

DE Bench
Monday - June 2nd 2008

Chain Bench = 70x2x10.
DB Shoulders = 50x8, 8, 7, 7.
BB Skulls = 55x8, 60x8, 65x7, 50x10.
DB Incline = 50x8x4.
Pushdowns ss w/ Tate Presses = 5(50?)x10/30x5, 6(60?)x10/25x7, 7(70?)x10/20x10.
DB Flies = 30x10, 35x10, 30x10.
Cable Lateral Raises = 12.5x10, 17.5x10, 12.5x10.

Really good workout today. My weekend was hell, so I was really happy to have a good start to the week today. I tried doing sets of 2 on the chain bench and loved it: I always seem to "struggle" on the third rep and it's almost unnecessary for me IMO; from this point forward, I'll do 2 reps of a given weight and then continue doing 2 reps until 2 reps becomes to easy, then I'll bump it up to 3 and start over with a higher weight the following week.

Real good workout all around though.

Posted by: Stewart20

Quote:

Originally Posted by soxmuscle

have you ever seen the westside for bodybuilders routine that a forum member on bodybuilding.com wrote up? I think that would really be right up your alley. It's an eight day plan, so you would go every other day to the gym. I can get you a link, or you can google "westside for bodybuilders" authored by, I believe his name is Kethnaab or something like that.

Personally, I am loving what I am doing now, the whole point being to do less per workout and workout more often. My numbers go up each session, and today for example, I squatted 330 for 4 reps, never did that before, and it wasn't nearly that taxing. I hope to hit 405 on the squat and 4 plates on the dips and 3 plates on chinups. The way things are going, it's not out of the question either.

I know you could never do it cause you're a volume whore

, but it's something to think about.

Posted by: soxmuscle

I've never read that article, but I'm going to check it out now and get back to you on it either tonight or tomorrow.

I was noticing that you were working out frequently but with out a lot of volume and it seems pretty cool, definitely something (yes, I know I'm a volume whore) I'd consider. I don't necessarily need the volume, I just need to be in the gym a lot or else I feel worthless and with my drinking habits the way they are, it makes more sense for me to be in the gym mid-week when I can control myself as opposed to the weekends when I can't.

What exactly is your routine? How many days on, how are you splitting it up? I don't think you ever went into much detail in your journal, if I'm wrong, link me to that post.. Thanks in advance, my friend.

Posted by: Stewart20

Quote:

Originally Posted by soxmuscle

I've never read that article, but I'm going to check it out now and get back to you on it either tonight or tomorrow.

I was noticing that you were working out frequently but with out a lot of volume and it seems pretty cool, definitely something (yes, I know I'm a volume whore) I'd consider. I don't necessarily need the volume, I just need to be in the gym a lot or else I feel worthless and with my drinking habits the way they are, it makes more sense for me to be in the gym mid-week when I can control myself as opposed to the weekends when I can't.

What exactly is your routine? How many days on, how are you splitting it up? I don't think you ever went into much detail in your journal, if I'm wrong, link me to that post.. Thanks in advance, my friend.

It sort of came about from my desire to want to lift all the time, kind of like you. I figured that if I wanted to do that, I'd better change something, and that was volume. My routine evolved through a bunch of changes before it got to its current form, but I like where it's at now.

The split is Push, Pull and Lower. I workout 2 days on, 1 day off and just rotate between the 3 days so that sometimes I get 3 days between the same workouts, sometimes I get 4 days, depending on where they fall. This is all I do:
Push
Dips 1x8, 1x4
OVerhead DB Press 1x8
Floor Press 1x8, 1x4

Pull
Pendlay Rows 1x8, 1x4
Chinups 1x8, 1x4
High Pulls 1x8, 1x4
Hammer Curls 1x8, 1x4

Lower
Squats 1x8, 1x4
SLDL 1x8, 1x4

Now, my numbers have been going up each session like I mentioned, I have no idea how this would effect size, but it definitely seems to be promoting some kind of strength gains. I am also on the fence about trying to cut out some calories to lose some BF, so in thinking with that, it might be good for me to continue with the low volume.

Posted by: katt

It says the video is no longer available????

Posted by: Stewart20

Quote:

Originally Posted by Stewart20

I also want to add that I have been sipping a protein/carb/creatine drink during my workouts, and then I have another protein/carb drink immediately after my workout, kind of following the Berardi recommendations that I believe Built posted in a thread recently. Seems to be doing something positive as well.

Posted by: goob

Hey Sox. How did the getting stoned idea work for you in terms of sleep? Has it improved. Note that solids (hashish) works far better than grass.

Posted by: danny81

damn sox ur right lifting heavy when your tired fucking sux lol. ive been living off throw down energy drink for the past two weeks lol since i have been getting liek 3 of sleep a night because of fucking school

Posted by: soxmuscle

Quote:

Originally Posted by Stewart20

Quote:

Originally Posted by Stewart20

Love the routine - very basic, very efficient, very brief.

You're a smart trainer, I just don't know if I'd be able to do something like that right now.

Posted by: soxmuscle

Quote:

Originally Posted by katt

It says the video is no longer available????

YouTube Video

I tried the "official" music video but it didn't work and then I came across this.. quite funny actually.

Posted by: soxmuscle

Quote:

Originally Posted by goob

Hey Sox. How did the getting stoned idea work for you in terms of sleep? Has it improved. Note that solids (hashish) works far better than grass.

Getting stoned definitely helps, but I'm still not going to bed any earlier really.. Got up at 5:30 this morning, it's now nearly 3. That's not good.

Posted by: soxmuscle

Quote:

Originally Posted by danny81

damn sox ur right lifting heavy when your tired fucking sux lol. ive been living off throw down energy drink for the past two weeks lol since i have been getting liek 3 of sleep a night because of fucking school

Tell me about it, bud.

I get no sleep, I'm running on fumes daily..

Posted by: soxmuscle

ME Squat/Deadlift
Tuesday - June 3rd 2008

Squats = 135x5, 185x3, 225x3, 275x2, 315x1, 355x1.
Rack Deads = 355x5, 345x5, 335x5, 325x5, 315x5.
T-Bar Rows = 140x5, 145x5, 150x5, 155x4.
Lat Pulldowns = 145x5, 160x5, 175x5, 190x4.
Leg Ex = 334x8, 8, 8, 8.
BB Curls = 105x5, 100x5, 95x5.

Awesome workout. Another PR on the squats, due solely to less warm-up sets. Like I've said countless times today, I'm tired as hell and running on fumes, once I get this sleeping problem under wraps, I'm sure I'm going to grow in no time.

The Nautilus Leg Extension machine is also no match for me anymore, which is kind of cool from what I remember last summer about it's difficulty.

Posted by: Triple Threat

Quote:

Originally Posted by soxmuscle

I get no sleep, I'm running on fumes daily..

The advantages of youth.

Posted by: katt

Quote:

Originally Posted by soxmuscle

YouTube Video

I tried the "official" music video but it didn't work and then I came across this.. quite funny actually.

Posted by: m86ichael

Quote:

Originally Posted by soxmuscle

I log my workouts in a paper notebook daily, but for some reason while I'm at school, I can't find a consistent time to post them on here. That doesn't seem to be the case in the summer.

I will be performing a Sunday-Monday-Wednesday-Thursday Westside Training routine; unlike my last journal, I will be incorporating a lot of the exercises and ideas behind the exercises that all Westside backers swear by. For instance, I have incorporated all sorts of various exercises such as JM Presses, heavy skullcrushers, floor presses, etc. and have been able to manipulate other movements through the usage of chains and bands.

The gym I go to at school, called the Iron Pit gym, has helped me learn so much in terms of strength training. The guys there compete, whether it be in powerlifting routines or bodybuilding routines and as a result my knowledge of various things has improved. With that said, I'm back home at a Lifetime but luckily (minus a belt to strap weight to my body for weighted chin-ups and dips) they have chains, bands, kettlebells and other various things that I like to use.

Outline:

Sunday - Dynamic Effort Bench
Monday - Maximum Effort Squat/Deadlift
Wednesday - Maximum Effort Bench
Thursday - Dynamic Effort Squat/Deadlift

I will definitely be going to the gym for some cardio/plyometrics on Tuesday, hopefully I can stay consistent on the weekends, whether it be outdoor running after work or an actual trip to the gym for everything.

I'm still looking into what it is exactly I want to do with my life this summer. BJJ sounds awesome and I'm trying to contact an old buddy of mine who fell off the face of the earth when we entered High School because he was so competitive in this sport. I e-mailed him and am waiting for his reply back.

If BJJ falls through or even if it doesn't, I may look to do Yoga weekly with my mother.

Supplements:

I ordered SizeOn, but my consistency with creatine is spotty. I'll take it on days that I train, but I rarely (if ever) take it on the weekends.

Glucosamine for my joints.

Fish oil for overall health.

Milk Thistle for healthy liver function.

Super-pak Multivitamin.

I'm going to be placing a big order when I get the funds with R-ALA and more of the above.

I should also add that my diet has been great the last couple of weeks and with the great Sweet Potato recipe I stole, I can't expect it to get any worse.

Should be a "make or break" type of summer. I'm expecting big time results now that my shoulder is ready and I can finally bench again. My numbers from this past week:

Bench = 240 x 1

I was impressed because I haven't barbell benched in 2 months. 225 came easy.

Squat = 345 x 0, 315 x 3; went up by increments of 30 pounds and wasn't able to touch the bench with my ass with 345. Fuck off Doublebase, next time I squat I won't fail.

Deadlift = I didn't deadlift this past week, but my last heavy deadlift day was 405 for a single, something I'm very proud of considering where I started when I first ditched the straps.

Working out this afternoon.

TLDR!!

Pictures tell me you are carrying a lot of back fat, have rather small tris, bis, calves, quads, hammies, lats, delts, pecs, traps, brain and penis

Unlucky

Posted by: soxmuscle

Quote:

Originally Posted by m86ichael

TLDR!!

Pictures tell me you are carrying a lot of back fat, have rather small tris, bis, calves, quads, hammies, lats, delts, pecs, traps, brain and penis

Unlucky

Haha.. whatever you say, bud.

Posted by: soxmuscle

Quote:

Originally Posted by Triple Threat

The advantages of youth.

So old people like yourself can't run on fumes?

Posted by: soxmuscle

ME Bench
Thursday - June 5th 2008

Bench = 135x5, 160x4, 185x3, 210x1, 245x1, 225x1, 225x1, 225x1.
Military = 95x5, 115x3, 135x1, 155x.5, 135x3, 115x5, 105x7.
JM Press = 85x5, 80x5, 75x5, 70x5, 65x8.

I threw in a couple of extra things as I was leaving, but this is the brunt of yesterdays workout.

I was really happy with the bench; if you recall, I had suspicions that the spotter might have helped me too much last week with 250, so I tried 245 and nailed it.

I needed a little help with 155 on the military press, but I'm hoping to hit it next week.

JM Presses are coming along nicely as well.

DE Squat/Deadlift day today.. It sucks, but I woke up with some minor shoulder pain in the same spot as the injury from a couple of months ago. I'll have to take some precautionary measures today.

Posted by: Stewart20

Quote:

Originally Posted by soxmuscle

Haha.. whatever you say, bud.

do you know him?

Posted by: Triple Threat

Quote:

Originally Posted by m86ichael

TLDR!!

Pictures tell me you are carrying a lot of back fat, have rather small tris, bis, calves, quads, hammies, lats, delts, pecs, traps, brain and penis

Unlucky

sox has a stalker.

Posted by: Triple Threat