About that time I (nutrition)

Brutus_G · 12-24-2006, 10:50 AM

Merry Christmas D!

Tom_B · 12-24-2006, 06:01 PM

Merry Christmas DoubleD!!! I sure bet you won't be lacking calories on this glorious day!! hahaha
Hope ya have a good one

Pylon · 12-25-2006, 09:54 AM

Merry X-mas, Dub!

Brutus_G · 12-25-2006, 11:42 AM

D dont leave us

Burner02 · 12-25-2006, 02:54 PM

Merry Christmas, Brotha!

Malley · 12-26-2006, 03:40 PM

Well I had me a long weekend. I had to work for 4 days and here I am back at work. Before I go any farther I want to say Merry Christmas to each and every one of you. My last workout was Saturday december the 23rd.

Push
Max Bench
135x10 (2 sets)
185x8
225x3
250x3
275x1
300x1
315x failure (yet again I could get it, but it was only at the top this time.) Next time I will skip the 300lbs try.

DB Bench
90x10
90x10
90x10
90x8
*These were pretty easy, I think my body is starting to adapt to these better.

Military Press
135x20
155x14
165x10

Dips
bwx20 (for 3 sets)

Side Raises
35x10 (3 sets)

Wo Time-50minutes.

As all can tell I have gotten away from westside a bit. I want to split it into, push, pull, legs. All that work before was taking a toll. So I am giving westside a break for about 3 months.

Oh and sorry Brutus. I didnt go far.

Burner02 · 12-26-2006, 03:52 PM

Nice #'s!
Can I ax u a quesstion?
if u already did a flat bench movement, why did you do a 2nd? maybe do an incline or decline?

Malley · 12-26-2006, 04:37 PM

Well like Stewart has said before a flat BB bench has to do with overall power, whereas a flat DB has more to do with improving that flat bench and hitting the chest muscles directly. I simply feel that if I improve my DB bench my BB bench will shoot up. And right now my Db bench is super weak!

Burner02 · 12-26-2006, 04:40 PM

yeah...I can see....only THREE sets of 10 w/ 90lb DB's...pathetic!

Didn't realize that....I figured, they were just a varyation of the same movement, more or less...

but...your Mil Presses still astound me! 135*20....wow...

Malley · 12-26-2006, 04:43 PM

I am wanting to jump to 140 and get it 20 times. I think I could get it pretty easily. The 135 isnt all that hard, but I get out of breath. This fat man isnt in the best of shape.

But hey I got a treadmill for Xmas.

Pylon · 12-26-2006, 06:03 PM

Congrats on the numbers and the new gear. Should be a productive year!

Malley · 12-26-2006, 06:04 PM

You rhymed there. Did you catch that?

And I sure hope it is a productive year! We can only hope.

Pylon · 12-26-2006, 06:12 PM

Yeah, but my rhythm was a little off. I'll work harder on it next time.

We can do more than hope. We have control.

Burner02 · 12-26-2006, 06:14 PM

we're in the Matrix...

Malley · 12-26-2006, 06:14 PM

Yes this is true. I need to make a trip down to St.Louis sometime soon. Do they still have Atilios down there?

Pylon · 12-26-2006, 06:17 PM

Quote:

Originally Posted by Double D

Yes this is true. I need to make a trip down to St.Louis sometime soon. Do they still have Atilios down there?

Yeah, a couple of them at least. The guy that owned my old gym said he got really bad product there a couple of times. I discounted it (since the gym also sold supps), but once I got a pack of spoiled protein drinks, I swore them off too. I stick with either GNC or online (usually the latter.)

Malley · 12-26-2006, 06:20 PM

I buy alot from Prosource. I bought some CEE from here about 2 weeks ago.

Burner02 · 12-26-2006, 06:26 PM

I just got my supps from the ironmag labs...my stuff came really quickly too...

AKIRA · 12-26-2006, 06:29 PM

Quote:

Originally Posted by Double D

Well like Stewart has said before a flat BB bench has to do with overall power, whereas a flat DB has more to do with improving that flat bench and hitting the chest muscles directly. I simply feel that if I improve my DB bench my BB bench will shoot up. And right now my Db bench is super weak!

The DB press's strength vs. the bench seems to be more on the DB side. The bench SHOULD be more when youre repping 90lb DBs and saying it was easy.

If I said it once, Ive said it a 1000 times. When I started using DBs for presses, THAT was when people were asking if I was juicing. I mustve looked that much different. As far as strength goes, I dont know. It could go both ways really. I wouldnt say having a strong DB press will equate to a stronger bench, but it wouldnt hurt. Conquering adaptation is key, but you have to keep neuromuscular coordination at top levels for strong, specific lifts.

AKIRA · 12-26-2006, 06:30 PM

Quote:

Originally Posted by Burner02

I just got my supps from the ironmag labs...my stuff came really quickly too...

Shit, mine havent come yet I dont think. Maybe they have...theyre xmas gifts and I am getting my other half tomorrow.

Burner02 · 12-26-2006, 06:31 PM

I've been mainly usig DB's..and my bench strength suffered.

you've said that 1000 times? man..that's repetitive...

Malley · 12-26-2006, 06:37 PM

I got my IM stuff within 4-5 days. Very quick!

I know westside preaches about DB bench work. The ROM is important to their teachings.

Pylon · 12-26-2006, 07:25 PM

Hey, I've been trying to figure out what to do for the coming months, and I've assumed I would go back to HIT. I don't really know enough about Westside to consider it. Got a good link for info?

Malley · 12-26-2006, 07:28 PM

Well here is going to be my new workout for about the next 3 months:

3 days a week

Upper push
Bench (BB)-Working to 1-3rm (I want to keep doing these)
Bench (DB)-4x8-12
Incline or OH press-3x8-12
Dips-3x10-30

Lower
Squats-4x8-12
Speed Deads-6x2-3
SLDL-3x10
Lunges-3x10
Hypers-3x10

Upper Pull
Pullups-3x10
Db Rows-3x8-10
Cable Rows-3x8-12
Chins-3x-10
or
Alternating curls-3x10

So what do you guys think? Help would be appreciated. I havent did something like this in a while. Anything you guys would suggest? I am sure I will get alot of people wanting me to choose either BB or Db bench, but I want to do both for different reasons. I just dont think they serve the same purpose.

Malley · 12-26-2006, 07:29 PM

Here I will give you one, its westside for the bodybuilder.

Malley · 12-26-2006, 07:30 PM

Stewart posted this in my journal. I did this a while. We basically cut out the Dynamic effort days and replaced them with Repitition days.

Day 1 - ME Day - upper
ME press variant - 1 x 3 100% ME, 2 x 3 >90% 3RM
rotate every 3 weeks: bench press, floor press, suspended bench
press
weighted chinup 4 x 5-6
flat db press - 3 x 5-6
chest supported rows(i like using rows that save my lower back) - 4 x 5-6
incline bench press 2 x 10
laterals - 2 x 10-15

Day 3 - ME Day - lower
ME GM/pull- 1 x 3 100% ME, 2 x 3 >90% 3RM
rotate every 3 weeks: deadlift, good mornings, rack pulls
Squats - 4 x 5
hypers - 3 x 8-12
laterals - 2 x 10-15

Day 5 - RE Day - upper
close grip bench press - 3 x 8
pullups - 4 x 8-12 (no extra weight...add "pause" at top to keep rep range)
dips - 3 x 8
supported rows(once again to protect the back) - 4 x 12
Seated overhead presses 2 x 10
laterals - 2 x 10-15

Day 7 - RE Day - lower
RE squats - 5 x 8
SLDL - 3 x 10
hypers - 3 x 8-12
laterals - 2 x 10-15

remember not to take the assistance exercises to failure very often! Only the ME lifts

Stewart20 · 12-26-2006, 07:50 PM

Quote:

Originally Posted by Double D

Well here is going to be my new workout for about the next 3 months:

3 days a week

Upper push
Bench (BB)-Working to 1-3rm (I want to keep doing these)
Bench (DB)-4x8-12
Incline or OH press-3x8-12
Dips-3x10-30

Lower
Squats-4x8-12
Speed Deads-6x2-3
SLDL-3x10
Lunges-3x10
Hypers-3x10

Upper Pull
Pullups-3x10
Db Rows-3x8-10
Cable Rows-3x8-12
Chins-3x-10
or
Alternating curls-3x10

So what do you guys think? Help would be appreciated. I havent did something like this in a while. Anything you guys would suggest? I am sure I will get alot of people wanting me to choose either BB or Db bench, but I want to do both for different reasons. I just dont think they serve the same purpose.

I don't like hitting a bodypart only once per week, I just don't think it is optimal. I would much prefer an alernating A/B type routine where you make up 2 workouts and rotate them on mondays wednesdays and fridays. If you want to do more volume per exercise, just do less exercises. Or you can do more exercises with less volume

for example:
A
squats
bench
chinups

B
deadlifts
overhead press
rows

12-24-2006, 10:50 AM	#1051
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,124 Photos: 24	Merry Christmas D!
	"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

12-25-2006, 09:54 AM	#1053
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,473 Photos: 3	Merry X-mas, Dub!
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

12-25-2006, 11:42 AM	#1054
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,124 Photos: 24	D dont leave us
	"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

12-25-2006, 02:54 PM	#1055
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,316	Merry Christmas, Brotha!
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

12-26-2006, 03:40 PM	#1056
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	Well I had me a long weekend. I had to work for 4 days and here I am back at work. Before I go any farther I want to say Merry Christmas to each and every one of you. My last workout was Saturday december the 23rd. Push Max Bench 135x10 (2 sets) 185x8 225x3 250x3 275x1 300x1 315x failure (yet again I could get it, but it was only at the top this time.) Next time I will skip the 300lbs try. DB Bench 90x10 90x10 90x10 90x8 These were pretty easy, I think my body is starting to adapt to these better. Military Press* 135x20 155x14 165x10 Dips bwx20 (for 3 sets) Side Raises 35x10 (3 sets) Wo Time-50minutes. As all can tell I have gotten away from westside a bit. I want to split it into, push, pull, legs. All that work before was taking a toll. So I am giving westside a break for about 3 months. Oh and sorry Brutus. I didnt go far.
	www.crossfit.com

12-24-2006, 06:01 PM	#1052
Tom_B Tom_B Join Date: Jul 2004 Location: Amherst, Nova Scotia, Canada Posts: 3,589	Merry Christmas DoubleD!!! I sure bet you won't be lacking calories on this glorious day!! hahaha Hope ya have a good one

12-26-2006, 03:52 PM	#1057
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,316	Nice #'s! Can I ax u a quesstion? if u already did a flat bench movement, why did you do a 2nd? maybe do an incline or decline?
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

12-26-2006, 04:37 PM	#1058
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	Well like Stewart has said before a flat BB bench has to do with overall power, whereas a flat DB has more to do with improving that flat bench and hitting the chest muscles directly. I simply feel that if I improve my DB bench my BB bench will shoot up. And right now my Db bench is super weak!
	www.crossfit.com

12-26-2006, 04:40 PM	#1059
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,316	yeah...I can see....only THREE sets of 10 w/ 90lb DB's...pathetic! Didn't realize that....I figured, they were just a varyation of the same movement, more or less... but...your Mil Presses still astound me! 135*20....wow...
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

12-26-2006, 04:43 PM	#1060
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	I am wanting to jump to 140 and get it 20 times. I think I could get it pretty easily. The 135 isnt all that hard, but I get out of breath. This fat man isnt in the best of shape. But hey I got a treadmill for Xmas.
	www.crossfit.com

12-26-2006, 06:03 PM	#1061
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,473 Photos: 3	Congrats on the numbers and the new gear. Should be a productive year!
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

12-26-2006, 06:04 PM	#1062
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	You rhymed there. Did you catch that? And I sure hope it is a productive year! We can only hope.
	www.crossfit.com

12-26-2006, 06:12 PM	#1063
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,473 Photos: 3	Yeah, but my rhythm was a little off. I'll work harder on it next time. We can do more than hope. We have control.
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

12-26-2006, 06:14 PM	#1064
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,316	we're in the Matrix...
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

12-26-2006, 06:14 PM	#1065
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	Yes this is true. I need to make a trip down to St.Louis sometime soon. Do they still have Atilios down there?
	www.crossfit.com

12-26-2006, 06:20 PM	#1067
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	I buy alot from Prosource. I bought some CEE from here about 2 weeks ago.
	www.crossfit.com

12-26-2006, 06:26 PM	#1068
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,316	I just got my supps from the ironmag labs...my stuff came really quickly too...
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

12-26-2006, 06:31 PM	#1071
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,316	I've been mainly usig DB's..and my bench strength suffered. you've said that 1000 times? man..that's repetitive...
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

12-26-2006, 06:37 PM	#1072
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	I got my IM stuff within 4-5 days. Very quick! I know westside preaches about DB bench work. The ROM is important to their teachings.
	www.crossfit.com

12-26-2006, 07:25 PM	#1073
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,473 Photos: 3	Hey, I've been trying to figure out what to do for the coming months, and I've assumed I would go back to HIT. I don't really know enough about Westside to consider it. Got a good link for info?
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

12-26-2006, 07:28 PM	#1074
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	Well here is going to be my new workout for about the next 3 months: 3 days a week Upper push Bench (BB)-Working to 1-3rm (I want to keep doing these) Bench (DB)-4x8-12 Incline or OH press-3x8-12 Dips-3x10-30 Lower Squats-4x8-12 Speed Deads-6x2-3 SLDL-3x10 Lunges-3x10 Hypers-3x10 Upper Pull Pullups-3x10 Db Rows-3x8-10 Cable Rows-3x8-12 Chins-3x-10 or Alternating curls-3x10 So what do you guys think? Help would be appreciated. I havent did something like this in a while. Anything you guys would suggest? I am sure I will get alot of people wanting me to choose either BB or Db bench, but I want to do both for different reasons. I just dont think they serve the same purpose.
	www.crossfit.com

12-26-2006, 07:29 PM	#1075
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	Here I will give you one, its westside for the bodybuilder.
	www.crossfit.com

12-26-2006, 07:30 PM	#1076
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	Stewart posted this in my journal. I did this a while. We basically cut out the Dynamic effort days and replaced them with Repitition days. Day 1 - ME Day - upper ME press variant - 1 x 3 100% ME, 2 x 3 >90% 3RM rotate every 3 weeks: bench press, floor press, suspended bench press weighted chinup 4 x 5-6 flat db press - 3 x 5-6 chest supported rows(i like using rows that save my lower back) - 4 x 5-6 incline bench press 2 x 10 laterals - 2 x 10-15 Day 3 - ME Day - lower ME GM/pull- 1 x 3 100% ME, 2 x 3 >90% 3RM rotate every 3 weeks: deadlift, good mornings, rack pulls Squats - 4 x 5 hypers - 3 x 8-12 laterals - 2 x 10-15 Day 5 - RE Day - upper close grip bench press - 3 x 8 pullups - 4 x 8-12 (no extra weight...add "pause" at top to keep rep range) dips - 3 x 8 supported rows(once again to protect the back) - 4 x 12 Seated overhead presses 2 x 10 laterals - 2 x 10-15 Day 7 - RE Day - lower RE squats - 5 x 8 SLDL - 3 x 10 hypers - 3 x 8-12 laterals - 2 x 10-15 remember not to take the assistance exercises to failure very often! Only the ME lifts
	www.crossfit.com

12-26-2006, 07:52 PM	#1078
Malley Senior Member Elite Member