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Dan's westside training journal
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08-11-2004, 11:14 AM
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#61 |
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Registered User
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Me Bp
Howdy all,
Thanks for the sage words of advise and encouragement SF. I truly do appreciate it. Bench 115X8 <-- Shoulder and left arm are screaming in protest... grr 135X5 155X3 165X3 175X3 180X1 190X1 200X0 <---- Should have had this, but didn't get full lockout Incline Bench 90X8 110X5 120X5 135X3 145X1 Iso Lat Bench 114X8 134X5 144X5 <--- shoulder hurts real bad, so am gonna stop for now. Curls 55X10 45X10 70X5 90X5 110X2 120X0 Shrugs (I know these don't have ANYTHING to do with my goals, but I like what happens to my traps  ... How many software engineers do you know that have massive shoulders? LOL)135X10 225X10 315X5 365X5 385X5 405X5 425X5 Triceps Pressdowns 70X10 80X5 90X5 115X5 Lat Pulldowns 120X8 135X5 150X5 165X5 180X3 Cable Rows 120X8 135X5 150X5 165X5 <-- Gotta go to work  !Summary: Took about 48 minutes to complete. I need to speed things up a little bit so I can get more triceps in (probably by eliminating shrugs, although I was doing shrugs and curls during rest sets). My right shoulder (which had a distal repair) was bothering me today. I feel a good pump in my chest, which makes me happy.... I will beat it into submission  . Didn't totally finish my workout, but I'm happy with it. |
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"Dude... thats a lot-a weight... I mean yer like... what... 50??" Said to me by a 17 year old when I was doing deadlifts.
-------------------------------------- Current Stats: Age: 39 Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218 Goals: Interrupted due to accident !Rehab journal: Dan's rehab journal Training journal: Dan's westside training journal |
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08-12-2004, 12:55 PM
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#62 |
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Registered User
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Rest... what rest :)
Today was supposed to be a rest day. However, I bounced out of bed at 4:20 am, with my head full of software bug fixes, and various other thoughts, so I went to the gym. I will be the first to admit that I hate ab work. However, I need to do it, in the interest of improving my overall body
.Crunch Machine 40X10 50X10 60X10 60X10 Kneeling Crunches (with pully... don't know what these are called) 110X10 120X10 130X10 140X10 Spread Eagle Situps... these are way harder than you'd think... Atherjen... you masochistic wench! 10 10 10 Curls 60X10 70X10 80X10 Decline Situps 15 15 15 15 Vertical Leg Raises 10 10 10 10 Actually a good workout. I am sure that I'll regret this tomorrow, but I'm going to do it anyway . |
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"Dude... thats a lot-a weight... I mean yer like... what... 50??" Said to me by a 17 year old when I was doing deadlifts.
-------------------------------------- Current Stats: Age: 39 Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218 Goals: Interrupted due to accident !Rehab journal: Dan's rehab journal Training journal: Dan's westside training journal |
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08-14-2004, 06:57 PM
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#63 |
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Registered User
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Speed squats
I was actually supposed to do speed dl/squat day yesterday. I didn't make it to the gym yesterday... had to work late, and I had gotten up late, so it just didn't happen.
Since ME DL is Monday, I went light today. Box Squats 135X2 155X2 175X2 185X2 205X2 225X2 245X2 Speed DL I actually used a machine for these that allowed me to grip differently. It also didn't have an actual bar... the movement was the same, although without the bar, made a big difference 135X2 135X2 405X2 495X2 585X2 !! Didn't realize that not having the bar in front of me made that much difference. Could have done more, but didn't. I actually came up fast enough that my feet almost left the ground at the top. Clearly I have the strength to go heavier on deads!! Curls 55X10 60X10 80X10 90X5 100X5 110X5 Gripping exercise 315 405 495 585 675 735... full 10 count Kneeling ab crunches 110X10 120X10 130X10 140X10 150X10 Hanging Leg Raises 15 15 15 15 Good workout. I was very happy with my overall strenght and focus. Must have had some sort of stress relief on Friday, or something, because I was super focused, and felt very strong. |
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"Dude... thats a lot-a weight... I mean yer like... what... 50??" Said to me by a 17 year old when I was doing deadlifts.
-------------------------------------- Current Stats: Age: 39 Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218 Goals: Interrupted due to accident !Rehab journal: Dan's rehab journal Training journal: Dan's westside training journal |
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08-16-2004, 01:01 PM
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#64 |
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Registered User
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Speed Bench (8/15)
Had a bit of a rushed workout today, so it was abbreviated.
Bench 135X5 155X5 175X3 175X2 175X2 175X2 Curl 70X10 80X10 90X10 100X10 110X5 120X5 Shrugs 135X10 225X10 315X10 385X10 405X10 455X10 Had to go, so workout was short. |
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"Dude... thats a lot-a weight... I mean yer like... what... 50??" Said to me by a 17 year old when I was doing deadlifts.
-------------------------------------- Current Stats: Age: 39 Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218 Goals: Interrupted due to accident !Rehab journal: Dan's rehab journal Training journal: Dan's westside training journal |
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08-16-2004, 01:06 PM
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#65 |
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Registered User
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Me Dl (8/16)
Felt a little sluggish today. Realities of Monday and having to go back to work.
Box Squats 135X2 205X2 225X2 245X2 265X2 285XSQUISH... dangit! Deadlifts 225X8 275X5 315X3 325X3 345X3 365X3 385X3 405X3 455X1 475X1 495X0 <-- Got it started but couldn't make it... strength feels better... Looked at the clock, and had to bolt to work. |
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"Dude... thats a lot-a weight... I mean yer like... what... 50??" Said to me by a 17 year old when I was doing deadlifts.
-------------------------------------- Current Stats: Age: 39 Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218 Goals: Interrupted due to accident !Rehab journal: Dan's rehab journal Training journal: Dan's westside training journal |
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08-16-2004, 03:06 PM
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#67 |
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Registered User
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Hey back SF,
Not entirely sure what the deal is with D/L. I was able to get it a couple of inches off the ground, and that was it. Not sure if I just gave up or what the deal is. I'm going to add the machine I used on Saturday, and a squat machine as well. I KNOW the strength is there, because I pulled up 585 like it was nothing when I was doing speed work. I also noticed, that on box squats, I'm still super weak... sigh. I know, be patient... I guess the good news, is that at least my strength is coming back. Needless to say, no more "months off" from the gym! On a different/interesting note, I noticed that my arms feel like they are getting bigger, so I measured... 17"... I have gained 1/2" since last measurement. Clearly curls work (LOL). |
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"Dude... thats a lot-a weight... I mean yer like... what... 50??" Said to me by a 17 year old when I was doing deadlifts.
-------------------------------------- Current Stats: Age: 39 Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218 Goals: Interrupted due to accident !Rehab journal: Dan's rehab journal Training journal: Dan's westside training journal |
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08-17-2004, 09:52 AM
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#68 |
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Registered User
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Rest... I'll have enough time to rest when I'm dead!
The alarm went off at 4:30 this morning... grrr... I packed my gym back, and went to the gym.
Cardio: Eliptical machine 10 minutes Crunch machine 50X10 60X10 70X10 80X10 90X6 Curls 55X10 60X10 70X10 80X6 90X5 100X3 110X0 <--- Just didn't have it in me Kneeling Crunches 140X10 150X10 160X10 170X0 <--- GRRRR... someone popped in while I was on rest set, so stopped. Dumb bell curls 40X10 40X7 45X5 Decent workout. I felt good to get crankin' early in the morning, and now I'm at work, ready to spew code like a mad man! Last edited by sftwrngnr : 08-17-2004 at 06:17 PM. |
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"Dude... thats a lot-a weight... I mean yer like... what... 50??" Said to me by a 17 year old when I was doing deadlifts.
-------------------------------------- Current Stats: Age: 39 Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218 Goals: Interrupted due to accident !Rehab journal: Dan's rehab journal Training journal: Dan's westside training journal |
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08-18-2004, 12:21 PM
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#69 |
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Registered User
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Me Bp
Bench
105X8 135X5 155X3 175X3 195X3 205X1 225X1 245X0 <-- got it started, but could not get lockout, so it doesn't count. Incline Bench 105X8 135X5 155X2 175X2 <--- shaky here Pin Presses 70X8 90X5 110X5 130X3 150X3 170X3 Military Press 70X8 90X5 100X5 110X3 Curls 70X10 80X5 90X5 100X3 110X0 Yates Rows 135X8 185X5 225X3 Chest Supported Rows <-- Did these between yates rows duh! 135X10 225X10 315X10 405X3 Tricep Pressdowns 70X10 80X10 90X10 100X5 Decent workout. Disappointed with not getting 245. I'm going to start hitting my triceps super hard, and am going to figure out what form works best with my bench. Today, I tried a slightly wider grip, and found that it doesn't hurt my shoulder as much. |
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"Dude... thats a lot-a weight... I mean yer like... what... 50??" Said to me by a 17 year old when I was doing deadlifts.
-------------------------------------- Current Stats: Age: 39 Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218 Goals: Interrupted due to accident !Rehab journal: Dan's rehab journal Training journal: Dan's westside training journal |
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08-18-2004, 12:30 PM
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#71 |
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Pimp Gimp
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Oh, and this is best done after doing close-grip or decline or some other bench variation as your ME. It wouldn't be too beneficial to do regular bench and then regular pin pressing. It wouldn't hurt, but you'd get better results adding the mix.
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yay.
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08-19-2004, 08:41 PM
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#72 |
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Registered User
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Stomach flu?? Ha... I have working out to do
So, I had some sort of stomach bug yesterday and today, but started feeling better this afternoon, so I went to the gym. I am changing my workout days a little so that I'll have more of a weekend, so that may screw some things up a little.
Speed DL Box Squats 135X2 185X2 225X2 245X2 265X2 285Xsquish... grrr D/L Machine Thingie... need to write down what this is 225X8 315X5 405X2 495X2 585X2 605X2 625X2 645X2 665X2 675X0... just didn't get it started, at all S/L D/L 225X8 315X5 335X3 345X3 365X3 385X3 405X1 ... sooooper tired here. Hack Squats 350X5 440X2 530X2 620X2 710X2 800X2 850X2 900X0 ... Blah... I got nothin' So, on all of my leg and back work, I focused on explosive strength. Hacksquats looked ridiculous, because the sled was slamming up against the top of the assembly on my push up... People were staring... oh well .Curls 70X10 80X10 90X10 100X5 110X5 120X2 <--- tried for five, and I just failed at 2 1/2. Am going to drop my curls to every other day, since they don't do anything for my powerlifting goals... however... I have a 12 year old daughter, so my thought is, that when I get my curls to around 220 or so, I ought to be able to scare the living crap out of anyone who shows up to date her . I noticed that some of the boys at the gym have "noticed" my daughter... grrrrrrrr... Don't be messin' with my baby girl... |
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"Dude... thats a lot-a weight... I mean yer like... what... 50??" Said to me by a 17 year old when I was doing deadlifts.
-------------------------------------- Current Stats: Age: 39 Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218 Goals: Interrupted due to accident !Rehab journal: Dan's rehab journal Training journal: Dan's westside training journal |
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08-20-2004, 11:04 AM
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#74 |
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Registered User
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Speed bench
Hey SF, thanks as always for the encouragement. You have no idea how much I appreciate it! I have a question for you: on bench days, if I'm in a rush, what should be my focus? Today was such a day... I didn't get up as early as I needed to, so I had to rush my workout, and didn't get incline or decline bench in. Thanks in advance.
Bench (speed) 135X8 155X5 175X2 175X2 175X2 155X2 135X2 Lat Pull downs 90X10 110X8 130X8 150X5 170X5 190X5 210X3 230X3 250X3 270X 1/2 (Missed) Yates Rows 135X8 155X5 175X3 195X3 205X3 Dumbell Rows (Done during rest set of yates rows 60X8 70X5 80X3 90X3 100X3 Good work. Was intense. Legs are super sore from yesterday. Am probably going to take the weekend off. |
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"Dude... thats a lot-a weight... I mean yer like... what... 50??" Said to me by a 17 year old when I was doing deadlifts.
-------------------------------------- Current Stats: Age: 39 Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218 Goals: Interrupted due to accident !Rehab journal: Dan's rehab journal Training journal: Dan's westside training journal |
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08-20-2004, 11:57 AM
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#75 | |
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Pimp Gimp
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Quote:
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yay.
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08-21-2004, 06:43 PM
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#76 |
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Registered User
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Biceps, Triceps, and Abs... oh my??
Rest day? Whatever... LOL.
Eliptical 10 minutes, 1 mile ... got my ass soundly kicked by my oldest daughter Curls 70X10 90X10 110X5 Shrugs 135X10 225X10 315X10 365X5 405X5 Grips (Hold bar for 10 count) 405 - Overhand grip, both hands 495 - Under/Over like deadlift 545 585 675 - 5 count 675 - 7 count 765 - 4 count Triceps Press downs 80X8 90X5 100X3 Dumb bell triceps extensions (Not sure what they're really called 30X10 40X10 40X10 40X10 Curls -- gonna try dropsets here 90X8 -> 45X5 70X8 -> 45X5 70X8 -> 45X5 70X8 -> 45X5 <-- Daughter asked why I was straining so hard to get so little weight... gawd getting old sux. Kneeling Ab Crunches 100X10 120X10 140X10 190X10 <-- Thats the stack... guess thats all she wrote Crunch Machine 40X10 50X10 60X10 70X10 I'm not sure that I'm going to go to the gym tomorrow... if I do, it will likely be more abs and some more cardio... need to get rid of that tummy. On another note, my daughter said that my arms were definitely getting bigger. |
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"Dude... thats a lot-a weight... I mean yer like... what... 50??" Said to me by a 17 year old when I was doing deadlifts.
-------------------------------------- Current Stats: Age: 39 Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218 Goals: Interrupted due to accident !Rehab journal: Dan's rehab journal Training journal: Dan's westside training journal |
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08-21-2004, 07:06 PM
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#77 |
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Senior Member
Elite Member
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wow! your an animal!!!
 those lil pricks better leave ur daughter alone if they know whats good for em  |
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In my opinion, it looks like you want your outside to look the way you feel deep inside. You know how hard you've worked to get where you are, and the physical expression of the internal strength is why you like the idea of muscle -Kane
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08-21-2004, 09:32 PM
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#78 |
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Registered User
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Hi Chiq,
Thanks for stopping by! Animal?? BLUSH! Hardly! I look at Saturday Fever's workouts and think "Geesh I've got a long way to go." I am happy with my progress though. I have noticed a marked change in the way my body looks, and believe that I will be in much better shape at 38 than I was at 18. -Dan |
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"Dude... thats a lot-a weight... I mean yer like... what... 50??" Said to me by a 17 year old when I was doing deadlifts.
-------------------------------------- Current Stats: Age: 39 Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218 Goals: Interrupted due to accident !Rehab journal: Dan's rehab journal Training journal: Dan's westside training journal |
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08-22-2004, 08:20 PM
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#79 |
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Registered User
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And now for something completely different
Ok, so today is Sunday... technically Speed BP day. However, I mistakenly thought that I was taking Saturday AND Sunday off. I was in the mood, so...
Speed Bench Day it is . I know training 7 days a week is probably by definition overtraining. I sincerely doubt it'll happen again... I'm old. LOL.Speed Bench 115X8 135X5 155X3 175X3 185X2 185X2 185X2 185X2 185X2 Chest Supported Rows 225X8 315X5 405X3 425X3 445X3 475X3 495X3 <-- Much to the shock of the 10 year old kids who were standing by the window... 545X2 <-- FAILURE Lat Pulldowns 180X8 200X5 220X3 240X3 260X2 1/2 <-- Failure Shrugs 135X10 225X10 315X5 405X3 455X2 <-- Failure ... Duh... did these yesterday Yates Rows 135X8 155X5 175X3 Curls ... Dropsets 70X10 -> 45X5 90X5 -> 45X5 90X5 -> 45X5 Kneeling Crunches 120X10 130X10 170X10 190X10 Obliques (Using hyperextension thingie) 40X10 50X10 50X10 Cable Rows 240X5 270X3 280X3 300X3 <-- That's the stack... Freakin' intense workout! Felt super good. I'll probably pay for it in the morning, but it felt really good. |
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"Dude... thats a lot-a weight... I mean yer like... what... 50??" Said to me by a 17 year old when I was doing deadlifts.
-------------------------------------- Current Stats: Age: 39 Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218 Goals: Interrupted due to accident !Rehab journal: Dan's rehab journal Training journal: Dan's westside training journal |
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08-22-2004, 08:33 PM
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#80 | |
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Senior Member
Elite Member
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Quote:
 sometimes ya gotta do what feels good |
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In my opinion, it looks like you want your outside to look the way you feel deep inside. You know how hard you've worked to get where you are, and the physical expression of the internal strength is why you like the idea of muscle -Kane
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08-23-2004, 11:20 AM
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#81 |
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Registered User
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Me D/l
Bah! Super late getting to the gym.
Deadlifts 225X5 315X3 405X1 455X1 475X1 515X0 515X0 <-- pulled it up about 3"... should have had it! dammit!! Deadlift Machine 315X3 405X3 BAH... have to go to work... Considering how short the workout ended up being, I'm not real happy... needed to drag my ass up earlier! Will do better the rest of the week. I also know, now, that I can get 515 going.... I am going to try some things with my form to see if I can make some adjustments to it. I'm also going to do overloads with a 3" platform to get my starting explosive strength better. |
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"Dude... thats a lot-a weight... I mean yer like... what... 50??" Said to me by a 17 year old when I was doing deadlifts.
-------------------------------------- Current Stats: Age: 39 Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218 Goals: Interrupted due to accident !Rehab journal: Dan's rehab journal Training journal: Dan's westside training journal |
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08-24-2004, 11:38 AM
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#82 |
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Registered User
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Can't you just go somewhere on vacation...
Rest Shmest... I woke up this morning at 4:30, bright eyed and semi-bushy-tailed. Got to the gym, and much to my horror, my MP3 player is out of juice... blah... no Tunes. Oh well... Now... for the record, when I'm lifting, I listen to heavy metal, or rap... not sure why the rap... I just do (LOL). So... you'd think that in lieu of having my handy dandy mp3 player, thats what would be going around in my head... but NOOOOO... what I hear in my head, instead of say... AC/DC, DMX, 50Cent, Metallica... instead of ANY of those, what I hear is this song my oldest daughter was playing by some group called "A simple plan"... the chorus to the song goes something like this "Can't you just go somewhere on vacation... I'll book your flight, or pack your bags if ya want me too..." Yes, I hear my daughters little surfer dude band and goofy song in my head... for essentially my whole workout, which gave me this absolutely ridiculous smirk for the whole workout...
So... abs and arms baby... Curls... Dropsets 70X10 -> 45X5 80X8 -> 45X5 90X5 -> 50X5 90X5 -> 50X5 80X5 -> 50X5 70X5 -> 50X5 Kneeling Crunches 140X10 150X10 160X10 170X10 180X10 190X10 Crunch Machine 60X10 70X10 80X8 Hammer Curls 40X10 50X8 60X5 Cable Curls of death (inspired by SF) 80X18->70X8->60X5->50X10->40X7 and my arms are shaking... and that stupid song is STILL rattling around in my head! And I'm done... 30 minutes of that dopey song is about all I can take... LOL. Oh.. forgot Eliptical 10 minutes |
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"Dude... thats a lot-a weight... I mean yer like... what... 50??" Said to me by a 17 year old when I was doing deadlifts.
-------------------------------------- Current Stats: Age: 39 Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218 Goals: Interrupted due to accident !Rehab journal: Dan's rehab journal Training journal: Dan's westside training journal |
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