Sean's going for strength.

Seanp156 · 04-14-2006, 02:35 PM

Quote:

Originally Posted by DeadBolt

Next time you pose rotate your palms inwards towards your head. Contracts the bi's more and gives some better shape.

Yeah, I've tried it like that, but it doesn't help much... I think I have shitty genetics to show biceps in that pose....

Anyway, good workout today

_______________________________________

Standing Military Press

45-105 warmups

115lbs x 8 sets x 3 reps
75 sec RI's

Pronated Pullups
BW x 4 sets x 3 reps
75 sec RI's

Parallel Grip Pullups
10lbs DB x 4 sets x 3 reps PB
75 sec RI's

Flat DB Bench
45lbs x 4 set x 10 reps
45 sec RI's

Dorsi Flexor Rows
105lbs x 4 sets x 10 reps
45 sec RI's

Skull Crushers
55lbs x 2 sets x 10 reps
55lbs x 9.5 reps (failed, had to do a situp)
45 set RI's

15 mins Cardio "Natural Runner" - An elliptical type machine, it's pretty tough... 7/15 resistance hill course.

stretch.

AndrewSS · 04-14-2006, 03:12 PM

geee wiz thanks for the free 3 day pass for your world gym! You are super dooper!

Seanp156 · 04-14-2006, 03:26 PM

Quote:

Originally Posted by AndrewSS

geee wiz thanks for the free 3 day pass for your world gym! You are super dooper!

OMFG you're so gay... THUPER DOOPER !

Seanp156 · 04-15-2006, 05:23 PM

Conventional Deadlifts
135-225 warmups
255lbs x 8 sets x 3 reps
75 sec RI's

Front Squats
45-135 warmups
155lbs x 4 sets x 3 reps PB
135lbs x 4 sets x 3 reps
75 sec RI's

Glute Ham Raise
BW x 4 sets x 10 reps
45 sec RI's

Hyper Extensions
10lbs x 4 sets x 10 reps
45 sec RI's

stretch

Seanp156 · 04-16-2006, 07:33 PM

Ok, well I think I'm going to take this week off pretty much 100%... After my break I might get straight into Westside again, I might continue upper/lower for about 2-3 weeks, then switch, or I might do a generic 4x6 setup for a week to get back into the groove, then go to Westside.

Anyway, Does anyone have any guesses as to my BF% from my most recent pics?

I got a new one here as well...

BigDyl · 04-16-2006, 07:43 PM

omfg yer so hot

Seanp156 · 04-16-2006, 07:45 PM

Quote:

Originally Posted by BigDyl

omfg yer so hot

...

AndrewSS · 04-16-2006, 08:39 PM

^ haha, dont act like you are scared

Seanp156 · 04-16-2006, 09:14 PM

Oh, but I am.

b_reed23 · 04-16-2006, 11:23 PM

well, here is my opinion Sean...you ARE hot

seriously, you have some great muscle size AND definition.

fufu · 04-17-2006, 07:15 AM

I'm guessing your bf % is between 15%-16%. Just my uneducated guess.

Seanp156 · 04-18-2006, 10:02 AM

Just had some time to kill before my interview and school assignments later...

I went and dug up SF's old template, does this look alright? Originally it was 2 x 12 for shoulders and lat, but I changed both to 2 x 8... 12 reps generally doesn't do much for me personally... That or I'm just a pussy

.

ME Bench

Bench (or some variation)
work to a 1RM

Triceps 4 x 6

Triceps 3 x 8

Shoulders 2 x 8

DE Bench

Speed Bench (varying grips)
8 x 3

Shoulders 4 x 6

Shoulders 3 x 8

Triceps 3 x 8

ME Sq/DL

Squat/Dead (variations, always)
work to 1RM

Hamstrings 4 x 6

Hamstrings 4 x 6

Lower Back 3 x 8

Lats 2 x 8

Abs ~100 reps total

DE Sq/DL

Speed Squats/Deads (varying stances)
8 x 2

Lower Back 4 x 6

Lower Back 3 x 8

Hamstrings 3 x 8

Lats 5 x 5

Abs ~100 reps

________________________________________

Does this look alright? Feel free to add any input. Cowpimp, do I really need to have Hams and Lower back specifically worked twice on alternate DE/ME lower days, or is one exercise fine?

Of course, some days I might feel like changing things up with a different rep scheme, but this will probably be my general template again.

ME Squat/Deads will be on Mondays

ME Bench on Wednesdays

DE Squat/Deads on Fridays

DE Bench on Sundays

- One problem I had last time was working on deadlifts AND squats... Should I alternate them each week, every 2 weeks or what? Last time I did Westside I kind of ignored deadlifts... I think I only did them for like 4 workouts or something because my squat was low in comparison, which did change (went from 225 to 285-295).

- If I get this job I'm interviewing for, It might be hard to get my workouts in on Fridays and Sundays.... Sundays especially since the gyms not open 24 hours like on weekdays (only til 6pm, and I might work that late...). I might need to change my workout schedule accordingly, so I guess I'll know when I know if/when my work hours are going to be.

**CowPimp** · 04-18-2006, 12:17 PM

Personally, I would put a lot more emphasis on back work. I noticed a huge boost in my bench press once I started beating the living shit out of my upper back. It's going to depend heavily on where your weakpoints are, but the upper back seems to be a big one for me personally. Furthermore, as you get stronger you're going to want a kickass upper back to make sure you have control over that weight. A strong back just makes you feel more confident in all 3 lifts.

I did used to do a Hell of a lot for my lower back and hamstrings, and my results were actually much better than they are now in terms of improving my squat and deadlift. In fact, my squat/deadlift days were a lot higher in volume than they are now. Nonetheless, I try to keep things a little more balanced at this point. As well, some feel that when you are squatting/deadlifting unsuited you need to do a little work for your quads as well, which I think makes sense.

All in all, I think the squat/deadlift template is pretty good. It's about what I used to use. The bench template doesn't cut it in my opinion though. That's just me; SF is a smart fella. I just don't feel it would work well for me.

The "template" I'm using right now looks more like this:

Bench Days:
Horizontal Press (Something like 4x8-12 on ME days and 4x6-8 on DE days)

Horizontal Pull (Same volume as the press)

Veritcal Press (Something like 3x8-12 on ME days and 4x6-8 on DE days)

Vertical Pull (Same volume as the press)

If I'm feeling really awesome I throw in additional upper back work here (Face pulls, reverse flys, scarecrows, etc.)

Grip Work

External Rotations of some kind or other shoulder prehabilitation movement

Squat/Dead Days:
Hamstring-dominant exercise (4x8-12 on ME days and 4x6-8 on DE days)

Quad-dominant exercise (Same or similar volume as the ham work)

Hip extension/lower back (3xkind of random, usually higher volume but occasionally go somewhat heavy here)

Hip flexion/abs (3xkind of random, volume is usually pretty close to that of the hip extension)

That's about what I do. I think I'm going to start adding another exercise on the squat/dead days for my posterior chain.

**P-funk** · 04-18-2006, 01:54 PM

Is this place near you? At the bottom is says Columbus OH.

This place is sweet!

Seanp156 · 04-18-2006, 02:04 PM

Actually that's not too far from me at all, maybe a 15 minute drive... I've never heard of it before... However, my current gym membership goes until about the beginning of August or so.

**P-funk** · 04-18-2006, 02:07 PM

you should go and check it out. those are some nice platforms they got there. you may be able to meet some serious dudes to train with.

Seanp156 · 04-18-2006, 02:10 PM

Hrmm... I wonder if it's a place you can actually have a membership to, or if it's specifically for training camps etc...

Seanp156 · 04-18-2006, 02:20 PM

Quote:

Originally Posted by CowPimp

Personally, I would put a lot more emphasis on back work. I noticed a huge boost in my bench press once I started beating the living shit out of my upper back. It's going to depend heavily on where your weakpoints are, but the upper back seems to be a big one for me personally. Furthermore, as you get stronger you're going to want a kickass upper back to make sure you have control over that weight. A strong back just makes you feel more confident in all 3 lifts.

I did used to do a Hell of a lot for my lower back and hamstrings, and my results were actually much better than they are now in terms of improving my squat and deadlift. In fact, my squat/deadlift days were a lot higher in volume than they are now. Nonetheless, I try to keep things a little more balanced at this point. As well, some feel that when you are squatting/deadlifting unsuited you need to do a little work for your quads as well, which I think makes sense.

All in all, I think the squat/deadlift template is pretty good. It's about what I used to use. The bench template doesn't cut it in my opinion though. That's just me; SF is a smart fella. I just don't feel it would work well for me.

Ok, the squat/dead day sounds better to me... I was wanting to put front squats in there on occassion, so the quad section would be a good place to put that.

So, you think I should do my pulling on bench days instead of squat/dead days then?

That may not allow me to do as much pressing as I normally would, but I suppose two pressing execises for accessory work is enough.

- Still, I have the question... When should I switch things up between working on deadlifts, and working on squats on lower days?

Archangel · 04-18-2006, 04:39 PM

Excellent progress my Friend!!!

Seanp156 · 04-18-2006, 04:48 PM

Quote:

Originally Posted by Archangel

Excellent progress my Friend!!!

Thanks, been a while Arch... How's it going?

Archangel · 04-18-2006, 04:56 PM

Quote:

Originally Posted by Seanp156

Thanks, been a while Arch... How's it going?

Going fairly decent, miss my carbs, but gotta do what I gotta do!!! I say go for the powerlifting meet, that would be incredible!!!

Seanp156 · 04-18-2006, 05:07 PM

Quote:

Originally Posted by Archangel

Going fairly decent, miss my carbs, but gotta do what I gotta do!!! I say go for the powerlifting meet, that would be incredible!!!

You and me both... I'm getting crabby, grumpy, tired, and out of things lately without them

... I still have at least 80-100g a day too...

Archangel · 04-18-2006, 05:14 PM

Quote:

Originally Posted by Seanp156

You and me both... I'm getting crabby, grumpy, tired, and out of things lately without them

... I still have at least 80-100g a day too...

I hear ya there my Friend, I'm at 75 or less a day now, and I will be at that for another week and a half, then I'll have 3 consecutive days with 500+ carbs/day, then back to 100/day for about a week, then it gets CRAZY!!!

Seanp156 · 04-18-2006, 05:37 PM

500+ a day? That must be nice... I've NEVER had that much... Even when I was bulking a year ago, it was ~400. I'm thinking of stopping my cut sometime soon, probably another 4 weeks maybe though...

DeadBolt · 04-18-2006, 10:01 PM

The hell with cutting LOL just eat a normal amount of cals and recomp.

**CowPimp** · 04-19-2006, 12:07 AM

Quote:

Originally Posted by Seanp156

Ok, the squat/dead day sounds better to me... I was wanting to put front squats in there on occassion, so the quad section would be a good place to put that.

So, you think I should do my pulling on bench days instead of squat/dead days then?

Definitely. There is no reason to try and cram so much crap on squat/deadlift days when there is all that room on bench press day. In fact, some people train their backs on bench press ME and DE days plus one of the squat/deadlift days because the upper back can generally handle a pretty high amount of volume.

Quote:

That may not allow me to do as much pressing as I normally would, but I suppose two pressing execises for accessory wo

04-14-2006, 03:12 PM	#1622
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2	geee wiz thanks for the free 3 day pass for your world gym! You are super dooper!
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

04-15-2006, 05:23 PM	#1624
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	Lower 2 Week A Conventional Deadlifts 135-225 warmups 255lbs x 8 sets x 3 reps 75 sec RI's Front Squats 45-135 warmups 155lbs x 4 sets x 3 reps PB 135lbs x 4 sets x 3 reps 75 sec RI's Glute Ham Raise BW x 4 sets x 10 reps 45 sec RI's Hyper Extensions 10lbs x 4 sets x 10 reps 45 sec RI's stretch
	My Journal

04-16-2006, 08:39 PM	#1628
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2	^ haha, dont act like you are scared
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

04-16-2006, 09:14 PM	#1629
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	Oh, but I am.
	My Journal

04-16-2006, 11:23 PM	#1630
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,241 Photos: 34	well, here is my opinion Sean...you ARE hot seriously, you have some great muscle size AND definition.
	My Journal!

04-17-2006, 07:15 AM	#1631
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,234 Photos: 7	I'm guessing your bf % is between 15%-16%. Just my uneducated guess.
	fufu's 1337 Journal Your diet will set you free.

04-18-2006, 10:02 AM	#1632
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	Just had some time to kill before my interview and school assignments later... I went and dug up SF's old template, does this look alright? Originally it was 2 x 12 for shoulders and lat, but I changed both to 2 x 8... 12 reps generally doesn't do much for me personally... That or I'm just a pussy . ME Bench Bench (or some variation) work to a 1RM Triceps 4 x 6 Triceps 3 x 8 Shoulders 2 x 8 DE Bench Speed Bench (varying grips) 8 x 3 Shoulders 4 x 6 Shoulders 3 x 8 Triceps 3 x 8 ME Sq/DL Squat/Dead (variations, always) work to 1RM Hamstrings 4 x 6 Hamstrings 4 x 6 Lower Back 3 x 8 Lats 2 x 8 Abs ~100 reps total DE Sq/DL Speed Squats/Deads (varying stances) 8 x 2 Lower Back 4 x 6 Lower Back 3 x 8 Hamstrings 3 x 8 Lats 5 x 5 Abs ~100 reps ________________________________________ Does this look alright? Feel free to add any input. Cowpimp, do I really need to have Hams and Lower back specifically worked twice on alternate DE/ME lower days, or is one exercise fine? Of course, some days I might feel like changing things up with a different rep scheme, but this will probably be my general template again. ME Squat/Deads will be on Mondays ME Bench on Wednesdays DE Squat/Deads on Fridays DE Bench on Sundays - One problem I had last time was working on deadlifts AND squats... Should I alternate them each week, every 2 weeks or what? Last time I did Westside I kind of ignored deadlifts... I think I only did them for like 4 workouts or something because my squat was low in comparison, which did change (went from 225 to 285-295). - If I get this job I'm interviewing for, It might be hard to get my workouts in on Fridays and Sundays.... Sundays especially since the gyms not open 24 hours like on weekdays (only til 6pm, and I might work that late...). I might need to change my workout schedule accordingly, so I guess I'll know when I know if/when my work hours are going to be.
	My Journal

04-18-2006, 12:17 PM	#1633
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Personally, I would put a lot more emphasis on back work. I noticed a huge boost in my bench press once I started beating the living shit out of my upper back. It's going to depend heavily on where your weakpoints are, but the upper back seems to be a big one for me personally. Furthermore, as you get stronger you're going to want a kickass upper back to make sure you have control over that weight. A strong back just makes you feel more confident in all 3 lifts. I did used to do a Hell of a lot for my lower back and hamstrings, and my results were actually much better than they are now in terms of improving my squat and deadlift. In fact, my squat/deadlift days were a lot higher in volume than they are now. Nonetheless, I try to keep things a little more balanced at this point. As well, some feel that when you are squatting/deadlifting unsuited you need to do a little work for your quads as well, which I think makes sense. All in all, I think the squat/deadlift template is pretty good. It's about what I used to use. The bench template doesn't cut it in my opinion though. That's just me; SF is a smart fella. I just don't feel it would work well for me. The "template" I'm using right now looks more like this: Bench Days: Horizontal Press (Something like 4x8-12 on ME days and 4x6-8 on DE days) Horizontal Pull (Same volume as the press) Veritcal Press (Something like 3x8-12 on ME days and 4x6-8 on DE days) Vertical Pull (Same volume as the press) If I'm feeling really awesome I throw in additional upper back work here (Face pulls, reverse flys, scarecrows, etc.) Grip Work External Rotations of some kind or other shoulder prehabilitation movement Squat/Dead Days: Hamstring-dominant exercise (4x8-12 on ME days and 4x6-8 on DE days) Quad-dominant exercise (Same or similar volume as the ham work) Hip extension/lower back (3xkind of random, usually higher volume but occasionally go somewhat heavy here) Hip flexion/abs (3xkind of random, volume is usually pretty close to that of the hip extension) That's about what I do. I think I'm going to start adding another exercise on the squat/dead days for my posterior chain.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

04-18-2006, 01:54 PM	#1634
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,435	Is this place near you? At the bottom is says Columbus OH. This place is sweet!
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-18-2006, 02:04 PM	#1635
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	Actually that's not too far from me at all, maybe a 15 minute drive... I've never heard of it before... However, my current gym membership goes until about the beginning of August or so.
	My Journal

04-18-2006, 02:07 PM	#1636
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,435	you should go and check it out. those are some nice platforms they got there. you may be able to meet some serious dudes to train with.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-18-2006, 02:10 PM	#1637
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	Hrmm... I wonder if it's a place you can actually have a membership to, or if it's specifically for training camps etc...
	My Journal

04-18-2006, 04:39 PM	#1639
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Excellent progress my Friend!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

04-18-2006, 05:37 PM	#1644
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	500+ a day? That must be nice... I've NEVER had that much... Even when I was bulking a year ago, it was ~400. I'm thinking of stopping my cut sometime soon, probably another 4 weeks maybe though...
	My Journal

04-18-2006, 10:01 PM	#1645
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,336	The hell with cutting LOL just eat a normal amount of cals and recomp.
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>