Sean's going for strength.

Seanp156 · 04-04-2006, 11:11 PM

Quote:

Originally Posted by CowPimp

Westside is pretty much an upper-lower split in the end...

True Story... However, when I did it I put weighted dips on lower day just because I didn't want an fatigue when doing them since I love them...

Seanp156 · 04-05-2006, 02:00 PM

Ughh... Overall I guess this was an alright workout, but squats were pretty shitty after getting 225 x 4 sets x 6 reps last week C, and I think I rested longer than 60 sec this week too

My head just wasn't in the game for squats today...

BB Squats to a parallel box
225lbs x 6 reps
205lbs x 6 reps
205lbs x 4 reps

185lbs x 6 reps
~60-90 sec RI's

SLDL (these were good, was 185x3x6, and then 205 x 6 the week before)
195lbs x 4 sets x 6 reps
60 sec RI's

Leg Press
360lbs x 4 sets x 8 reps
360lbs x 10 reps
60 sec RI's

Declined Weighted Situps
35lbs DB x 5 sets x 8 reps
60 sec RI's

stretch.... I'm really tired and hungry now

Archangel · 04-05-2006, 03:15 PM

Hey my Friend, we cant have GREAT w/o's all the time, and you still did it and put up some solid #'s!!! Keep that chin up and heart light my Friend!!!

Seanp156 · 04-05-2006, 10:47 PM

Quote:

Originally Posted by Archangel

Hey my Friend, we cant have GREAT w/o's all the time, and you still did it and put up some solid #'s!!! Keep that chin up and heart light my Friend!!!

True, maybe I'm just getting to the point in my cut where I'm starting to lose strength, or maybe it was just a bad day... Though, I did have something else on my mind pretty much the entire day....

**CowPimp** · 04-05-2006, 10:49 PM

Quote:

Originally Posted by Seanp156

True, maybe I'm just getting to the point in my cut where I'm starting to lose strength, or maybe it was just a bad day... Though, I did have something else on my mind pretty much the entire day....

Just watch your weight and strength levels closely. Definitely be weary of the loss of lean mass.

Seanp156 · 04-05-2006, 11:03 PM

Quote:

Originally Posted by CowPimp

Just watch your weight and strength levels closely. Definitely be weary of the loss of lean mass.

I'm definately not losing weight quickly, and judging from the mirror I seem to be ripping up slowly, can see triceps easier, and more def in my back over time.

I'm kind of tempted to stop my cut short, start Westside again, and clean bulk or maintain. I dunno....

yellowmoomba · 04-06-2006, 09:20 AM

Looks good in here

It's good to see someone else doing an U/L split.

Seanp156 · 04-06-2006, 09:31 AM

Quote:

Originally Posted by yellowmoomba

Looks good in here

It's good to see someone else doing an U/L split.

Thank ya sir.

fufu · 04-06-2006, 09:38 AM

I'm also doing a cut and I'm starting to worry if my bad workouts are due to weight loss. There are a bunch of other factors but time will tell.

Seanp156 · 04-06-2006, 09:48 AM

Quote:

Originally Posted by fufu

I'm also doing a cut and I'm starting to worry if my bad workouts are due to weight loss. There are a bunch of other factors but time will tell.

Yeah, I'm not sure.... I've just been feeling "out of it" the last 2-3 days...

AndrewSS · 04-06-2006, 03:52 PM

How low do you wanna cut too ?

Seanp156 · 04-06-2006, 04:17 PM

Quote:

Originally Posted by AndrewSS

How low do you wanna cut too ?

Weight or BF% ?

fufu · 04-06-2006, 05:03 PM

Quote:

Originally Posted by Seanp156

Yeah, I'm not sure.... I've just been feeling "out of it" the last 2-3 days...

Could just be the natural cycles your body goes through. For the past 2 1/2 weeks I've been getting shitty sleep. As of a few days ago I've been sleeping alot better and feeling better.

Seanp156 · 04-06-2006, 05:06 PM

Quote:

Originally Posted by fufu

Could just be the natural cycles your body goes through. For the past 2 1/2 weeks I've been getting shitty sleep. As of a few days ago I've been sleeping alot better and feeling better.

Maybe I'm having man PMS

.

MJH · 04-06-2006, 05:30 PM

Nice SLDL's sean.

Seanp156 · 04-06-2006, 05:40 PM

Thank ya.

gwcaton · 04-06-2006, 06:43 PM

Quote:

Originally Posted by Archangel

Hey my Friend, we cant have GREAT w/o's all the time, and you still did it and put up some solid #'s!!! Keep that chin up and heart light my Friend!!!

You heard Angel

Now heed his advice or heads will roll

**CowPimp** · 04-07-2006, 09:56 AM

Quote:

Originally Posted by Seanp156

I'm definately not losing weight quickly, and judging from the mirror I seem to be ripping up slowly, can see triceps easier, and more def in my back over time.

I'm kind of tempted to stop my cut short, start Westside again, and clean bulk or maintain. I dunno....

Ah, the eternal struggle of a weightlifter. Tis a paradox for all time...

Seanp156 · 04-07-2006, 10:59 AM

Quote:

Originally Posted by CowPimp

Ah, the eternal struggle of a weightlifter. Tis a paradox for all time...

Hehe

DeadBolt · 04-07-2006, 11:48 AM

Quote:

Originally Posted by Seanp156

My head just wasn't in the game for squats today...

Its tuff to squat when your not 100% into the game bro...dont sweat it!

Hows your diet been? Whats your current BF%? Also how long have you been cutting for and what do your macros look like?

If I were you I wouldngt go for a weight goal....rather go for a BF% goal.....its to easy to keep cutting beyond what you need and lose LBM rather then just getting down to a set BF%.

But you know what I've been telling you what to do for the longest time....ditch the cutting and grow! But I understand you set a goal and are determined to reach it so I'm 100% for it!

Seanp156 · 04-07-2006, 02:22 PM

Quote:

Originally Posted by DeadBolt

Its tuff to squat when your not 100% into the game bro...dont sweat it!

Hows your diet been? Whats your current BF%? Also how long have you been cutting for and what do your macros look like?

If I were you I wouldngt go for a weight goal....rather go for a BF% goal.....its to easy to keep cutting beyond what you need and lose LBM rather then just getting down to a set BF%.

But you know what I've been telling you what to do for the longest time....ditch the cutting and grow! But I understand you set a goal and are determined to reach it so I'm 100% for it!

Thanks DB... I honestly don't know my current BF%... The only way I can measure it is an electronic scale which we all know aren't that accurate.... It reads around 15-16% , but I think I'm a little closer to 13-14%. Weight I'm not sure, I'm weighing in tomorrow moring, last night before bed it was 181lbs. My BF goal is 10%

As for diet, I haven't really kept track of macros, and total calories, I've just been lowering my overall intake(primarily from carbs, but some other sources as well) slowly since I started, and eat less carbs on rest days. Maybe I should take the time and keep track of my macros, but I don't really want to

.

__________________________________________________ _

Anyway I really had a pretty good workout today. DB Benches weren't anything special, but I don't expect them to be great after military press and pullups, plus form was 100% and I went really slow on the eccentric and paused about 1-2 secs at the bottom, really got pretty sore.

The military presses were good too, 105 x 4 sets of 6 is the best I've done for 6 reps so far.

I also did full cleans from the ground for the first time today... I'm sure form wasn't great, but it was satisfying to make the lifts.

Standing BB Military Press
105lbs x 4 sets x 6 reps (last 2 reps on last set were pretty hard)
60 sec RI's

Parallel Grip Pullups (These felt GREAT, and relatively easy today)
BW x 3 sets x 6 reps

BW x 5 + 1 reps (I MAYBE could've made the 6th without setting up again if I really pushed it)
60 sec RI's

DB Flat Bench Press
50lbs x 3 sets x 8 reps
45lbs x 7 reps
40lbs x 8 reps
60 sec RI's

Dorsi Flexor Machine Rows
120lbs x 5 sets x 8 reps
60 sec RI's

Skull Crushers (cut it down to 3 sets instead of 5, 5 isn't needed)
50lbs x 2 sets x 8 reps (too light)
60lbs x 8 reps

Cleans
warmups with bar x 5-6 reps
warmups with 95lbs x 4 reps

137lbs x 0 (didn't get under it fast enough, just made me more determined to get it)

137lbs x 1 (decent form) PB
137lbs x 1(kinda shitty form)
137lbs x 1(better than shitty form

)

stretch....... Great workout overall.

fufu · 04-07-2006, 04:05 PM

Nice workout, I've been curious about trying cleans. How often do you do them?

Seanp156 · 04-07-2006, 04:20 PM

Quote:

Originally Posted by fufu

Nice workout, I've been curious about trying cleans. How often do you do them?

Thank ya. Well, today was my first day ever doing REAL cleans... I've done Hang Cleans on and off in the past, never been real consistant with em. I've also done hang pulls just to work on pulling speed, but again nothing hardcore.

Seanp156 · 04-08-2006, 11:07 AM

Weight this morning was 181.8lbs.

yellowmoomba · 04-08-2006, 11:53 AM

I like your upper/lower split exercise selection

Looks good!

Seanp156 · 04-08-2006, 12:29 PM

Quote:

Originally Posted by yellowmoomba

I like your upper/lower split exercise selection

Looks good!

Most of it I got from a template that Cowpimp provided, and I just changed maybe 2-3 exercises total.

Seanp156 · 04-09-2006, 02:12 PM

Another good workout today, I tried Sumo deadlifts for the first time in a LONG time (almost a year

). They felt GREAT actually, very very little stress on the lower back, and my hips didn't feel like the were going to pop out like they used to.

I'm making a lot of good progress on this program... Last "Week C" I did 245 x 2 sets of 6, then 225 x 2 sets of 6, I was able to use 245 the whole time this week, and it was actually fairly easy.

Same with front squats, last time it was 125 x 2 sets of 6, then 115 x 2 sets of 6... This time it was 135 x 4 sets of 6...

One thing that made me angry, is after the 3rd set of deadlifts, that old callous ripped open again and started bleeding...

At least it doesn't hurt as much this time

.

________________________________________

Sumo Deadlifts
135lbs x 8
165lbs x 5
205lbs x 2
225lbs x 2 (warmups to here)
245lbs x 4 sets x 6 reps
60 sec RI's

Front Squats
warmups with bar, 95, and 115
135lbs x 4 sets x 6 reps
60 sec RI's

Glute/Ham Raise
BW x 5 sets x 8 reps
60 sec RI's

Hyper Extensions
10lbs x 3 sets x 8 reps
25lbs x 2 sets x 8 reps (up it to 25 for all sets next "Week C")

stretch

OH, and here's my nasty hand...

fufu · 04-09-2006, 06:04 PM

noice sumos!

Seanp156 · 04-09-2006, 06:12 PM

Quote:

Originally Posted by fufu

noice sumos!

kekek, Thanks.

gwcaton · 04-09-2006, 06:25 PM

Nice wo Sean,
what program are you doing ?

04-05-2006, 02:00 PM	#1562
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Lower 1 Week C Ughh... Overall I guess this was an alright workout, but squats were pretty shitty after getting 225 x 4 sets x 6 reps last week C, and I think I rested longer than 60 sec this week too My head just wasn't in the game for squats today... BB Squats to a parallel box 225lbs x 6 reps 205lbs x 6 reps 205lbs x 4 reps 185lbs x 6 reps ~60-90 sec RI's SLDL (these were good, was 185x3x6, and then 205 x 6 the week before) 195lbs x 4 sets x 6 reps 60 sec RI's Leg Press 360lbs x 4 sets x 8 reps 360lbs x 10 reps 60 sec RI's Declined Weighted Situps 35lbs DB x 5 sets x 8 reps 60 sec RI's stretch.... I'm really tired and hungry now My Journal

04-05-2006, 03:15 PM	#1563
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,531 Photos: 4	Hey my Friend, we cant have GREAT w/o's all the time, and you still did it and put up some solid #'s!!! Keep that chin up and heart light my Friend!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

04-06-2006, 09:20 AM	#1567
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	Looks good in here It's good to see someone else doing an U/L split. http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

04-06-2006, 09:38 AM	#1569
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	I'm also doing a cut and I'm starting to worry if my bad workouts are due to weight loss. There are a bunch of other factors but time will tell. fufu's 1337 Journal Your diet will set you free.

04-06-2006, 03:52 PM	#1571
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,607 Photos: 2	How low do you wanna cut too ? Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

04-06-2006, 05:30 PM	#1575
MJH Cutting Join Date: Mar 2006 Location: Delaware Posts: 190 Photos: 2	Nice SLDL's sean. "You are born small and weak... you die small and weak... how you look in between is up to you."

04-06-2006, 05:40 PM	#1576
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Thank ya. My Journal

04-07-2006, 04:05 PM	#1582
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	Nice workout, I've been curious about trying cleans. How often do you do them? fufu's 1337 Journal Your diet will set you free.

04-08-2006, 11:07 AM	#1584
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Weight this morning was 181.8lbs. My Journal

04-08-2006, 11:53 AM	#1585
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	I like your upper/lower split exercise selection Looks good! http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

04-09-2006, 06:04 PM	#1588
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	noice sumos! fufu's 1337 Journal Your diet will set you free.

04-09-2006, 06:25 PM	#1590
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Nice wo Sean, what program are you doing ? My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

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