Wish granted

AKIRA · 04-03-2007, 04:32 PM

Quote:

Originally Posted by ReproMan

Wait. Who is your brother-in-law?

Oh did I get it wrong again? Maybe its step brother

AKIRA · 04-06-2007, 12:30 PM

Shock this

Active Stretched

Warm ups..
Floor Crunches
~supersetted with~
Floor Twist Crunches
~supersetted with~
Reverse Crunches
Floor Bridge w/leg extended
~supersetted with~
Floor Bridges
Deadlift Walks

Pre-exhaust + Supersets but first, some warm ups..
DB Romanian Deadlifts
25lb DBs for 10 reps
45lb DBs for 10 reps
65lb DBs for 10 reps

Single Leg Hamstring Curls
2 10s on each leg for 10 reps

Single Leg Hamstring Curls / DB Romanian Deadlifts
35lbs for each hamstring for 10 reps
90lb DBs for 10 reps
45lbs for each hamstring for 2 sets, 10 reps
90lb DBs for 2 sets, 10 reps

High Reps
Wide Stanced Hack Squats
1 plate + 25lbs on each side for 2 sets, 20 reps

15 sec Rest Pauses
Seated Calf
1 plate + 25lbs for 19, then 8, then 6 reps
Same weight for 14 reps, then 7, then 5 reps

Static Stretched

Today was rough. I dont go out drinking as much as I used to, so today was a recovery from last night's binge. Good fun though.

Anyway, I had plenty of energy for only the FIRST superset. When I though, hmm, I can go up 10 pounds on the hamstring curls, I was done. I had to use straps for the DB Deads. Yeah, I was that 'off.'

Hack Squats went up, but fuck it. I took about maybe 6 pauses to get the 20 reps on each set.

Calfs were pretty good. There were really more reps, but I dont count shitty form.

I was pretty nausiated and winded. To think, going in, I was thinking about going to the beach afterwards. Shit, nice day or not, shaking legs is never a good motivator.

It was a good workout though.

Malley · 04-06-2007, 12:33 PM

Always a good workout to just get to the gym after a night of shananigans!

goob · 04-06-2007, 12:40 PM

Fuck that. If you have nights out like I do, the gym is the LAST place you want to be the following day.

Kudos for putting in such a kick ass shock workout after a night on the sauce.

I would'nt be able to handle that.

ReproMan · 04-06-2007, 01:32 PM

Quote:

Originally Posted by AKIRA

Oh did I get it wrong again? Maybe its step brother

I'm not even sure who you're talking about. Is your pop's wife Dave's sister? That would make him nothing really, maybe step-uncle. If she's his mom then you'd be step brothers.

AKIRA · 04-06-2007, 04:09 PM

Thanks for the praises. I ate a SHITLOAD before I went out drinking. I did it to basically just save money and NOT buy food out n about.

Dave is married to my dad's wife's daughter.

ReproMan · 04-06-2007, 04:34 PM

Quote:

Originally Posted by AKIRA

Thanks for the praises. I ate a SHITLOAD before I went out drinking. I did it to basically just save money and NOT buy food out n about.

Dave is married to my dad's wife's daughter.

Ah.

DOMS · 04-06-2007, 04:37 PM

Quote:

Originally Posted by AKIRA

Dave is married to my dad's wife's daughter.

Dark Helmet: Before you die there is something you should know about us, Lone Star.
Lone Starr: What?
Dark Helmet: I am your father's brother's nephew's cousin's former roommate.
Lone Starr: What's that make us?
Dark Helmet: Absolutely nothing! Which is what you are about to become.

AKIRA · 04-06-2007, 08:14 PM

I always wanted to buy the SpaceBalls the flamethrower.

"The kids love this one."

AKIRA · 04-07-2007, 08:27 AM

Active Stretched

Warm ups..
Crunches on stability ball w/feet on bosu

Slightly Inclined Bench, Alternating DB Row, 1 arm works, while other is flexed, neutral grip
25lb DBs for 10 reps
35lb DBs for 10 reps
45lb DBs for 3 sets, 10 reps

Inclined Alternated DB Press, one arm stays extended while other works, neutral grip
25lb DBs for 10 reps
45lb DBs for 10 reps (both were regular grip)
50lb DBs for 3 sets, 10 reps

1 and a half reps
Hammer Strength Row
1 plate + 25lbs on each side for 3 sets, 12 reps

Hammer Strength Chest Press
1 plate on each side for 3 sets, 12 reps (last set failed at 8th rep; rest for 10 sec, then finished)

Drop Sets

Face Pulls
50lbs for 12 reps, 35lbs for 12 reps
55lbs for 12 reps, 40lbs for 12 reps

Cable Crossover (pronated grip)
35lbs on each arm for 12 reps, 25lbs on each arm for 12 reps
same weight for 8 reps, same weight for 8 reps

Static Stretched

I am rushed. And I gotta shit.

ReproMan · 04-07-2007, 10:30 AM

Is this still the P/RR/S routine?

AKIRA · 04-08-2007, 06:06 PM

Yeah. Last of the Shock.

AKIRA · 04-09-2007, 10:03 AM

Active Stretched

Warm ups..
Isometric & Alternating Bridges (one foot in the air, the other on ball, then switch without my ass ever touching the ground)
'q' ups. (heh, legs wrapped around ball. I crunch up from teh floor, while my legs bring the ball to my chest, like a V-up, but my body looked like a "q")
Long Isometric Bridges with foot on ball

DB Bulgarian Squats

BW for 6 reps each leg
15lb DBs for 8 reps each leg
25lb DBs for 10 reps each leg
30lb DBs for 3 sets, 8 reps each leg

SuperSets
Static DB Lunges SS Barbell Step ups
25lb DBs for 3 sets, 8 reps each leg then
60lbs for 3 sets, 8 steps each leg

High Reps?

Walking DB Lunges
40lb DBs for 2 sets, 23 steps, then 20 steps

Static Stretched

Bulgarians. Jesus. Is there a god? I really noticed my nonworking leg burning during reps this time. I think it serves as a stabilizer in this movement. In any case, this was better than using the machine last time.

My supersets winded the shit out of me. I was only going to do 2 sets, but I had more in me. The lactic acid was killing me from the bulgarians. The statics seemed kinda light, but I dont know... Yeah, I can go up.

I threw in some walking lunges cuz my calves STILL hurt from the seated drop sets 3 days ago.

Funny how I dont feel sore now, unlike other shock days. I sure felt it when I was there. Who knows, maybe Ill feel it later.

DOMS · 04-09-2007, 10:07 AM

Nice workout, man!

Supersets? Damn, I haven't done those is a while. I think I'll go 'em again after I finish with HIT.

AKIRA · 04-09-2007, 12:43 PM

Even the supersets didnt burn me as much as the bulgarians. This monster looking ?black? guy was looking at me while I did them. He actually lifts as much as me in some movements, though I think he holds himself back, in any case, Ill bet he was wondering why I was making painful facial gestures while holding 30lb DBs.

goob · 04-09-2007, 12:47 PM

Quote:

Originally Posted by AKIRA

Even the supersets didnt burn me as much as the bulgarians. This monster looking ?black? guy was looking at me while I did them. He actually lifts as much as me in some movements, though I think he holds himself back, in any case, Ill bet he was wondering why I was making painful facial gestures while holding 30lb DBs.

I hear that. I look like a rat is knawing on my conkers while doing Bulgarian's. Straight out of the KGB book of torture.......

AKIRA · 04-10-2007, 10:01 AM

Active Stretched

Warm ups...
Hyperextensions
Ummm...something like Dragon Flags. Looks like what Rocky did in Rocky IV with his legs striaght up in the air while he was laying on a bench
Wall Retractions
Arm Circles & backwards
Scarecrows
Wide Grip Lat Pulldowns

Tri Sets
BW Towel Pull ups for 5 reps
BW Wide Grip Pull ups for 5 reps
BW Supinated grip Chin Ups
For 3 sets. Last set had shorter ROM due to fatigue.

1 1/2 reps
Standing Overhead DB Press
25lb DBs for 5 reps
30lb DBs for 5 reps
35lb DBs for 3 sets, 10 reps (hardly finished last set)

High Reps
Close Grip Chinups on Smith machine (finally, another reason to use this!)
BW for 20 reps (stopped at 14 and 17)
BW for 14 reps (stopped at 8, 10, 14)

Negatives
Hammer Strength Shoulder Press
1 plate on each side for 10 reps, 5 sec negatives
1 plate + 10lbs on each side for 2 sets, 10 reps, 5 sec negatives

Zottman DB Curls
30lb DBs for 2 sets, 10 reps

Drop sets
Tricep Pushdowns w/reverse grip, straight bar
55, 45, 35lbs, for 2 sets, 10 reps each

Static Stretched

I LOVE pullups. I really wanted to do nothing but them, however, I had to write a better program...

The towel pulls were fine, wide grips were a tad harder, but by the time I got to chins, I was really spent. 3rd set just sucked.

1 1/2 reps were killer as usual.

Hammer Strength seemed too easy at first, but when the 7th rep came around, I wanted to cry. I dont know, I coulda thrown another 10 on.

I have been thinking about doing chinups on the smith machine for some time now. My gym doesnt have a straight pull up bar. We have all these handles on the cable racks and though they are unique in design, they just arent all needed. Anyway, I wanted to fire out my biceps. I think my CNS was fried at this point, cuz after 10 reps or so, I couldnt get any sort of ROM down to a T.

I could not believe how heavy the zottmans were.

I used to die out on 20lb DBs. Finally, some improvement in a dominant bicep movement.

And..I just liked the way my triceps looked when I did the pushdowns.

Well thats it! Thats 9 weeks, 3 cycles of P/RR/S. I am taking either a week off or do a decondioning week, who knows. All in all, its a solid template. The only only only complaint I have is the Power week and its slow negatives. Its just not needed, in my opinion. Id say it belongs on rep range since negatives are more related to hypertrophy than power or high strength. In any case, the template is pretty much the best bag for your buck since you can use it when you either want to gain mass, cut, or get good numbers. My only regret would be possibly holding back some intensity, incorporating some bench presses in there, and not paying closer attention to tempo.

ReproMan · 04-10-2007, 10:06 AM

Quote:

Well thats it! Thats 9 weeks, 3 cycles of P/RR/S. I am taking either a week off or do a decondioning week, who knows. All in all, its a solid template. The only only only complaint I have is the Power week and its slow negatives. Its just not needed, in my opinion. Id say it belongs on rep range since negatives are more related to hypertrophy than power or high strength. In any case, the template is pretty much the best bag for your buck since you can use it when you either want to gain mass, cut, or get good numbers. My only regret would be possibly holding back some intensity, incorporating some bench presses in there, and not paying closer attention to tempo.

Nice. What do you have planned after the unload?

AKIRA · 04-10-2007, 03:21 PM

Westside

ReproMan · 04-10-2007, 07:29 PM

Quote:

Originally Posted by AKIRA

Westside

Fuck yeah, nice.

I got DJ on it and he's absolutely loving it.

I was loving it too until....

AKIRA · 04-16-2007, 10:13 AM

Active Stretched

Warm Ups...
Planks w/1 leg on BOSU and 1 leg extended
Bridges on ball and feet on BOSU
1 leg stances on BOSU
Y raises on Ball?
T raises on Ball?
Push Ups

Push Ups w/1 arm on medicine ball, switched between reps
2 sets of 15 reps

Push Ups on 20lb DBs, alternating push up with a row
2 sets of 10

Inverted Pull Ups on smith machine
2 sets of 15 reps

1 legged Squats
2 sets of 10 reps

1 legged RDLs
2 sets of 10 reps

1 legged RDLs end positions
1 set of 8 reps each leg

Close Grip Pushups
2 sets of 15 reps

Eliptical 20 min

Forgot to stretch, Ill do it now

This is what I will be doing for 3 days this week.

My balance has gotten better, but I noticed as the reps on the RDLs increased, my balance decreased. I used a bench for stabilization during the 1 legged exercises. I used it when I needed to.

Hardest workout was the push up on the DBs followed into a row. Pretty unstabilized. Ah well, practice makes perfect.

ReproMan · 04-16-2007, 10:25 AM

So you took a week off, now a conditioning week, then westside?

AKIRA · 04-16-2007, 12:44 PM

Considering westside is for numbers and not mass...not sure.

Westside can be finessed to be a mass building program, but then it wouldnt be westside.

AKIRA · 04-16-2007, 01:32 PM

Golly.

I went back to day one and looked at my knowledge progress. I have a row on my push day. What the hell was I thinking? Lets make a list..

My volume is out of whack.
I have short RIs with heavy weight.
Too much activity.
Too long reviews.
Goals are never identified.

See, and that was right after the certification. Thank god I didnt start training right away until I did some more studying in real time.

I see some strengths that have NEVER improved. Some did improve, some..who knows.

Barbell Rows -
DB Rows =
Barbell Bench = (or ?)
DB Bench +
Pull ups +
Grip Strength +
Overhead Presses + (slightly)
Core +
Balance -
Arms - (everything too)
Traps = (or -)
Deadlifts -
Squats ?

All in all, its about even. This is proof as to what you prepare for. My bench has went down or stayed the same cuz I have been doing DBs. The only mystery is the rows. With DBs, I am no longer using straps, but BB rows are a bitch. I never acquired strength. Possibly due to my back. I am pretty sure thats why I switched to just DBs.

In any case, I looked like a fool. I dont want to even see this shit anymore. I know more about physiology and muscular activity now than I did before due to this site, members, and links.

Clueless or not, its time to take it up a notch. When my new workout starts, I will be starting it with Maximum Pump and CEE. When those run out, thats it. This journal wasnt started with supplementation, so why start another with it?

GOD DAMMIT.

I lost what I just wrote and this is now an EDIT.

Eh. Anyway I got to the point where I am thinking of adding strength + hypertrophy into a new workout.

Strength = compounds, long RIs, high sets, low reps, tempo 2/0/X
followed by..
Hypertrophy = compounds mixed with isolations, low sets, high reps, tempo MINIMALLY 4/1/2

I am pretty sure this can work. I can grow, but still get the numbers at the beginning when I am fresh. The negatives mixed with prior max strength exercises, will make my mass workouts seem pathetic, but I still believe it can work.

The only thing that I am not sure about is frequency and CNS fatigue.

Any ideas would be appreciated..

04-06-2007, 12:30 PM	#722
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,768 Photos: 3	Shock this Active Stretched Warm ups.. Floor Crunches ~supersetted with~ Floor Twist Crunches ~supersetted with~ Reverse Crunches Floor Bridge w/leg extended ~supersetted with~ Floor Bridges Deadlift Walks Pre-exhaust + Supersets but first, some warm ups.. DB Romanian Deadlifts 25lb DBs for 10 reps 45lb DBs for 10 reps 65lb DBs for 10 reps Single Leg Hamstring Curls 2 10s on each leg for 10 reps Single Leg Hamstring Curls / DB Romanian Deadlifts 35lbs for each hamstring for 10 reps 90lb DBs for 10 reps 45lbs for each hamstring for 2 sets, 10 reps 90lb DBs for 2 sets, 10 reps High Reps Wide Stanced Hack Squats 1 plate + 25lbs on each side for 2 sets, 20 reps 15 sec Rest Pauses Seated Calf 1 plate + 25lbs for 19, then 8, then 6 reps Same weight for 14 reps, then 7, then 5 reps Static Stretched Today was rough. I dont go out drinking as much as I used to, so today was a recovery from last night's binge. Good fun though. Anyway, I had plenty of energy for only the FIRST superset. When I though, hmm, I can go up 10 pounds on the hamstring curls, I was done. I had to use straps for the DB Deads. Yeah, I was that 'off.' Hack Squats went up, but fuck it. I took about maybe 6 pauses to get the 20 reps on each set. Calfs were pretty good. There were really more reps, but I dont count shitty form. I was pretty nausiated and winded. To think, going in, I was thinking about going to the beach afterwards. Shit, nice day or not, shaking legs is never a good motivator. It was a good workout though.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

04-06-2007, 12:33 PM	#723
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	Always a good workout to just get to the gym after a night of shananigans!
	www.crossfit.com

04-06-2007, 04:09 PM	#726
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,768 Photos: 3	Thanks for the praises. I ate a SHITLOAD before I went out drinking. I did it to basically just save money and NOT buy food out n about. Dave is married to my dad's wife's daughter.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

04-06-2007, 08:14 PM	#729
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,768 Photos: 3	I always wanted to buy the SpaceBalls the flamethrower. "The kids love this one."
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

04-07-2007, 08:27 AM	#730
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,768 Photos: 3	Active Stretched Warm ups.. Crunches on stability ball w/feet on bosu Slightly Inclined Bench, Alternating DB Row, 1 arm works, while other is flexed, neutral grip 25lb DBs for 10 reps 35lb DBs for 10 reps 45lb DBs for 3 sets, 10 reps Inclined Alternated DB Press, one arm stays extended while other works, neutral grip 25lb DBs for 10 reps 45lb DBs for 10 reps (both were regular grip) 50lb DBs for 3 sets, 10 reps 1 and a half reps Hammer Strength Row 1 plate + 25lbs on each side for 3 sets, 12 reps Hammer Strength Chest Press 1 plate on each side for 3 sets, 12 reps (last set failed at 8th rep; rest for 10 sec, then finished) Drop Sets Face Pulls 50lbs for 12 reps, 35lbs for 12 reps 55lbs for 12 reps, 40lbs for 12 reps Cable Crossover (pronated grip) 35lbs on each arm for 12 reps, 25lbs on each arm for 12 reps same weight for 8 reps, same weight for 8 reps Static Stretched I am rushed. And I gotta shit.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

04-06-2007, 12:40 PM	#724
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,995	Fuck that. If you have nights out like I do, the gym is the LAST place you want to be the following day. Kudos for putting in such a kick ass shock workout after a night on the sauce. I would'nt be able to handle that.

04-07-2007, 10:30 AM	#731
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 6,963	Is this still the P/RR/S routine?

04-08-2007, 06:06 PM	#732
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,768 Photos: 3	Yeah. Last of the Shock.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

04-09-2007, 10:03 AM	#733
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,768 Photos: 3	Quads and shocks Active Stretched Warm ups.. Isometric & Alternating Bridges (one foot in the air, the other on ball, then switch without my ass ever touching the ground) 'q' ups. (heh, legs wrapped around ball. I crunch up from teh floor, while my legs bring the ball to my chest, like a V-up, but my body looked like a "q") Long Isometric Bridges with foot on ball DB Bulgarian Squats BW for 6 reps each leg 15lb DBs for 8 reps each leg 25lb DBs for 10 reps each leg 30lb DBs for 3 sets, 8 reps each leg SuperSets Static DB Lunges SS Barbell Step ups 25lb DBs for 3 sets, 8 reps each leg then 60lbs for 3 sets, 8 steps each leg High Reps? Walking DB Lunges 40lb DBs for 2 sets, 23 steps, then 20 steps Static Stretched Bulgarians. Jesus. Is there a god? I really noticed my nonworking leg burning during reps this time. I think it serves as a stabilizer in this movement. In any case, this was better than using the machine last time. My supersets winded the shit out of me. I was only going to do 2 sets, but I had more in me. The lactic acid was killing me from the bulgarians. The statics seemed kinda light, but I dont know... Yeah, I can go up. I threw in some walking lunges cuz my calves STILL hurt from the seated drop sets 3 days ago. Funny how I dont feel sore now, unlike other shock days. I sure felt it when I was there. Who knows, maybe Ill feel it later.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

04-09-2007, 10:07 AM	#734
DOMS Metrosexual Elite Member Join Date: Jul 2004 Location: In a van, down by the river... Posts: 21,514 Photos: 5	Nice workout, man! Supersets? Damn, I haven't done those is a while. I think I'll go 'em again after I finish with HIT.
	I never lie because I don't fear anyone. You only lie when you're afraid.—John Gotti

04-09-2007, 12:43 PM	#735
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,768 Photos: 3	Even the supersets didnt burn me as much as the bulgarians. This monster looking ?black? guy was looking at me while I did them. He actually lifts as much as me in some movements, though I think he holds himself back, in any case, Ill bet he was wondering why I was making painful facial gestures while holding 30lb DBs.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

04-10-2007, 10:01 AM	#737
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,768 Photos: 3	Vertical Shock Active Stretched Warm ups... Hyperextensions Ummm...something like Dragon Flags. Looks like what Rocky did in Rocky IV with his legs striaght up in the air while he was laying on a bench Wall Retractions Arm Circles & backwards Scarecrows Wide Grip Lat Pulldowns Tri Sets BW Towel Pull ups for 5 reps BW Wide Grip Pull ups for 5 reps BW Supinated grip Chin Ups For 3 sets. Last set had shorter ROM due to fatigue. 1 1/2 reps Standing Overhead DB Press 25lb DBs for 5 reps 30lb DBs for 5 reps 35lb DBs for 3 sets, 10 reps (hardly finished last set) High Reps Close Grip Chinups on Smith machine (finally, another reason to use this!) BW for 20 reps (stopped at 14 and 17) BW for 14 reps (stopped at 8, 10, 14) Negatives Hammer Strength Shoulder Press 1 plate on each side for 10 reps, 5 sec negatives 1 plate + 10lbs on each side for 2 sets, 10 reps, 5 sec negatives Zottman DB Curls 30lb DBs for 2 sets, 10 reps Drop sets Tricep Pushdowns w/reverse grip, straight bar 55, 45, 35lbs, for 2 sets, 10 reps each Static Stretched I LOVE pullups. I really wanted to do nothing but them, however, I had to write a better program... The towel pulls were fine, wide grips were a tad harder, but by the time I got to chins, I was really spent. 3rd set just sucked. 1 1/2 reps were killer as usual. Hammer Strength seemed too easy at first, but when the 7th rep came around, I wanted to cry. I dont know, I coulda thrown another 10 on. I have been thinking about doing chinups on the smith machine for some time now. My gym doesnt have a straight pull up bar. We have all these handles on the cable racks and though they are unique in design, they just arent all needed. Anyway, I wanted to fire out my biceps. I think my CNS was fried at this point, cuz after 10 reps or so, I couldnt get any sort of ROM down to a T. I could not believe how heavy the zottmans were. I used to die out on 20lb DBs. Finally, some improvement in a dominant bicep movement. And..I just liked the way my triceps looked when I did the pushdowns. Well thats it! Thats 9 weeks, 3 cycles of P/RR/S. I am taking either a week off or do a decondioning week, who knows. All in all, its a solid template. The only only only complaint I have is the Power week and its slow negatives. Its just not needed, in my opinion. Id say it belongs on rep range since negatives are more related to hypertrophy than power or high strength. In any case, the template is pretty much the best bag for your buck since you can use it when you either want to gain mass, cut, or get good numbers. My only regret would be possibly holding back some intensity, incorporating some bench presses in there, and not paying closer attention to tempo.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

04-10-2007, 03:21 PM	#739
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,768 Photos: 3	Westside
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

04-16-2007, 10:13 AM	#741
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,768 Photos: 3	Conditioning Period Active Stretched Warm Ups... Planks w/1 leg on BOSU and 1 leg extended Bridges on ball and feet on BOSU 1 leg stances on BOSU Y raises on Ball? T raises on Ball? Push Ups Push Ups w/1 arm on medicine ball, switched between reps 2 sets of 15 reps Push Ups on 20lb DBs, alternating push up with a row 2 sets of 10 Inverted Pull Ups on smith machine 2 sets of 15 reps 1 legged Squats 2 sets of 10 reps 1 legged RDLs 2 sets of 10 reps 1 legged RDLs end positions 1 set of 8 reps each leg Close Grip Pushups 2 sets of 15 reps Eliptical 20 min Forgot to stretch, Ill do it now This is what I will be doing for 3 days this week. My balance has gotten better, but I noticed as the reps on the RDLs increased, my balance decreased. I used a bench for stabilization during the 1 legged exercises. I used it when I needed to. Hardest workout was the push up on the DBs followed into a row. Pretty unstabilized. Ah well, practice makes perfect.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

04-16-2007, 10:25 AM	#742
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 6,963	So you took a week off, now a conditioning week, then westside?

04-16-2007, 12:44 PM	#743
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,768 Photos: 3	Considering westside is for numbers and not mass...not sure. Westside can be finessed to be a mass building program, but then it wouldnt be westside.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

04-16-2007, 01:32 PM	#744
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,768 Photos: 3	Golly. I went back to day one and looked at my knowledge progress. I have a row on my push day. What the hell was I thinking? Lets make a list.. My volume is out of whack. I have short RIs with heavy weight. Too much activity. Too long reviews. Goals are never identified. See, and that was right after the certification. Thank god I didnt start training right away until I did some more studying in real time. I see some strengths that have NEVER improved. Some did improve, some..who knows. Barbell Rows - DB Rows = Barbell Bench = (or ?) DB Bench + Pull ups + Grip Strength + Overhead Presses + (slightly) Core + Balance - Arms - (everything too) Traps = (or -) Deadlifts - Squats ? All in all, its about even. This is proof as to what you prepare for. My bench has went down or stayed the same cuz I have been doing DBs. The only mystery is the rows. With DBs, I am no longer using straps, but BB rows are a bitch. I never acquired strength. Possibly due to my back. I am pretty sure thats why I switched to just DBs. In any case, I looked like a fool. I dont want to even see this shit anymore. I know more about physiology and muscular activity now than I did before due to this site, members, and links. Clueless or not, its time to take it up a notch. When my new workout starts, I will be starting it with Maximum Pump and CEE. When those run out, thats it. This journal wasnt started with supplementation, so why start another with it? GOD DAMMIT. I lost what I just wrote and this is now an EDIT. Eh. Anyway I got to the point where I am thinking of adding strength + hypertrophy into a new workout. Strength = compounds, long RIs, high sets, low reps, tempo 2/0/X followed by.. Hypertrophy = compounds mixed with isolations, low sets, high reps, tempo MINIMALLY 4/1/2 I am pretty sure this can work. I can grow, but still get the numbers at the beginning when I am fresh. The negatives mixed with prior max strength exercises, will make my mass workouts seem pathetic, but I still believe it can work. The only thing that I am not sure about is frequency and CNS fatigue. Any ideas would be appreciated..
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal