Rob's Journal (Videos and Pictures)

DOMS · 10-04-2006, 06:56 PM

Quote:

Originally Posted by Double D

I am currently doing westside and I really do like it. I am more from a bodybuilding background and not a powerlifting background so I have made changes to fit into my bodybuilding style of lifting, but still benefitting from strengthining my bench, squat, and deads. Let me know and I will try and help you or point you to someone who would be alot of help with westside.

Along with Double D's help, seek out CowPimp's help.

Double D · 10-04-2006, 06:58 PM

CP's good with that. You can also get some good help from Stewart. But first do a search on westside and get atleast a little familiar with it. Testosterone nation has some good articles on it.

Double D · 10-04-2006, 06:59 PM

You could also check my journal. I am doing westside on the last few pages.
Entitled, "About that time".

Diablo1990 · 10-04-2006, 07:17 PM

I like my routine though I would just like some ideas of variations.. I like the split

Double D · 10-04-2006, 07:18 PM

Well like I said before if you are looking to increase your bench you really need to strengthen your rear delts and back along with shoulder, tris, and chest.

Diablo1990 · 10-04-2006, 07:22 PM

I have them all in there but I am not getting anywhere

Double D · 10-04-2006, 07:23 PM

And thats why I think you should give westside a look atleast and see what you think of it. From all the reviews you will hear its amazing.

Diablo1990 · 10-04-2006, 07:24 PM

My arms are also really small... I can curl 40's without using my back. I can preacher curl 80 and do concentrated curls with 40's

Double D · 10-04-2006, 07:26 PM

I really dont put to much into what I can curl or anything like that because your arms are such a small muscle. I look at more the compound movements. Ex:Bench, squat,deads.

Triple Threat · 10-04-2006, 07:26 PM

Quote:

Originally Posted by Diablo1990

My arms are also really small... I can curl 40's without using my back. I can preacher curl 80 and do concentrated curls with 40's

Curls aren't going to help your bench. Listen to Double D. You asked for advice and people have given it. If you don't intend to follow it, why bother asking?

Diablo1990 · 10-04-2006, 07:45 PM

I never said they would

kenwood · 10-04-2006, 09:07 PM

lol dude give this routine a go

Monday:
Bench(get your grip right. my grip was messed up and when i fixed it i could actually move more weight for reps)
Incline press
weighted dips
OH press
some sorta triceps isolation exercise_________________

Wed: legs
atg squats
deads
lunges
etc____

Friday:
bentover rows
one arm rows
wg pullups
chinups
some sorta bicep isolation ________

thats it...thats how my routine is pretty much layd out

kenwood · 10-04-2006, 09:07 PM

but now i'm switching some stuff up in it.

Double D · 10-04-2006, 09:37 PM

I would do away with any tricep or bicep isolation exercise. At most I would preform 3 sets at the end of a workout. Thats without going to failure. Your arms get hit so hard with everything else, theres no need to murder them.

kenwood · 10-04-2006, 09:47 PM

Quote:

Originally Posted by Double D

I would do away with any tricep or bicep isolation exercise. At most I would preform 3 sets at the end of a workout. Thats without going to failure. Your arms get hit so hard with everything else, theres no need to murder them.

yeah i do 4sets on all compound stuff and 2sets at the end of my w/o for the iso exercise.

Diablo1990 · 10-05-2006, 05:45 PM

Where can I get P/RR/S routine?? I tried googling it, it did not work.

DOMS · 10-05-2006, 05:53 PM

Here (Power/Rep Range/Shock: The Basics)

kenwood · 10-05-2006, 05:56 PM

holy crap. 4 pages in this journal and not even a single workout in it

Diablo1990 · 10-05-2006, 05:56 PM

I don't understand for week 1 I add all those into 3 days a week for power then week 2 I do rep range in 1 week

Diablo1990 · 10-05-2006, 06:00 PM

I need it to fit in monday, wednesday and friday and on weekends I do cardio and stretching

Diablo1990 · 11-12-2006, 11:40 AM

New Pics

Diablo1990 · 11-12-2006, 11:41 AM

oO wont let me post another..

Diablo1990 · 12-04-2006, 06:42 PM

New Routine

Week 1: High Rep Range, 1 Rep Below Failure

Monday
ATG Squats 3x8-10
Situps 3x8-10
Flat DB Press 3x8-10
DB Rows 3x8-10
DB Calve Raises 3x12-15
DB Curls 3x8-10

Wednesday
Bench Press 3x8-10
Deadlifts 3x8-10
BB Curls 3x8-10
DB Shoulder Press 3x8-10
Yates Row 3x8-10
DB Calve Raises 3x12-15

Friday
Split Squats 3x8-10
Skullcrushers 3x8-10
Decline DB Press 3x8-10
Lateral Raises 3x8-10
Lat Pulldowns 3x8-10
Pullups 3x8-10
Situps 3x15-20
DB Calve Raises 3x12-15

Week 2: Medium Rep Range, 1 Rep Below Failure

Monday
ATG Squats 3x6-8
Flat DB Press 3x6-8
DB Rows 3x6-8
DB Calve Raises 3x8-10
Situps 3x6-8
DB Curls 3x6-8

Wednesday
Bench Press 3x6-8
Deadlifts 3x6-8
Yates Row 3x6-8
DB Shoulder Press 3x6-8
DB Calve Raises 3x8-10
BB Curls 3x6-8

Friday
Split Squats 3x6-8
Decline DB Press 3x6-8
Skullcrushers 3x6-8
Pullups 3x6-8
Lateral Raises 3x6-8
Lat Pulldowns 3x6-8
Situps 3x8-10
DB Calve Raises 3x8-10

Week 3: 4-6 Rep Range, Failure

Monday
ATG Squats 3x4-6
Flat DB Press 3x4-6
DB Rows 3x4-6
DB Calve Raises 3x8-10
Situps 3x8-10
DB Curls 3x4-6

Wednesday
Bench Press 3x4-6
Deadlifts 3x4-6
DB Shoulder Press 3x4-6
Yates Row 3x4-6
BB Curls 3x4-6

Friday
Split Squats 3x4-6
Pullups 3x4-6
Skullcrushers 3x4-6
Lat Pulldowns 3x4-6
Decline DB Press 3x4-6
Lateral Raises 3x4-6
Situps 3x4-6
DB Calve Raises 3x8-10

repeat 3 times for 9 weeks

Diablo1990 · 12-04-2006, 06:53 PM

December 4th 2006 - Monday

ATG Squats : 70lbs x 10 Reps -- Warmup
ATG Squats : 120lbs x 10 Reps
ATG Squats : 140lbs x 8 Reps
ATG Squats : 170lbs x 8 Reps
Flat Dumbbell Press : 50lbs x 10 Reps
Flat Dumbbell Press : 70lbs x 10 Reps
Flat Dumbbell Press : 80lbs x 8 Reps
Barbell Rows : 70lbs x 10 Reps
Barbell Rows : 90lbs x 10 Reps
Barbell Rows : 110lbs x 8 Reps
Dumbbell Calve Raises : 60lbs x 15 Reps
Dumbbell Calve Raises : 80lbs x 15 Reps
Dumbbell Curls : 40lbs x 8 Reps
Dumbbell Curls : 50lbs x 8 Reps
Dumbbell Curls : 60lbs x 8 Reps
Decline Situps : BW x 15 Reps
Decline Situps : BW x 15 Reps

Diablo1990 · 12-04-2006, 06:54 PM

http://youtube.com/watch?v=9xP_zkaG810 300lb Deadlift x 5 Reps

Diablo1990 · 12-06-2006, 05:03 PM

December 6th 2006 - Wednesday

Sick

Not looking good

Diablo1990 · 12-10-2006, 11:12 AM

December 8th 2006 - Friday

Sick

I plan to start again monday

Diablo1990 · 12-11-2006, 03:01 PM

December 11th 2006 - Monday

Started again

ATG Squats : 70lbs x 10 Reps -- Warmup
ATG Squats : 120lbs x 10 Reps
ATG Squats : 160lbs x 8 Reps
ATG Squats : 170lbs x 7 Reps
Flat Dumbbell Press : 50lbs x 10 Reps
Flat Dumbbell Press : 70lbs x 10 Reps
Flat Dumbbell Press : 80lbs x 10 Reps
Barbell Rows : 70lbs x 10 Reps
Barbell Rows : 90lbs x 10 Reps
Barbell Rows : 100lbs x 10 Reps
Dumbbell Calve Raises : 60lbs x 15 Reps
Dumbbell Calve Raises : 80lbs x 15 Reps
Dumbbell Calve Raises : 100lbs x 15 Reps
Dumbbell Curls : 40lbs x 10 Reps
Dumbbell Curls : 50lbs x 8 Reps
Dumbbell Curls : 60lbs x 8 Reps
Decline Situps : BW x 15 Reps
Decline Situps : BW + 10 x 15 Reps
Decline Situps : BW + 10 x 15 Reps

Diablo1990 · 12-13-2006, 03:25 PM

December 13th 2006 - Wednesday

(L)Shoulder = Bad
I ran out of chicken = bad

Bench Press : 70 x 10 - Warmup
Bench Press : 90 x 10
Bench Press : 100 x 6 - Failed (Sharp Pain In (L) Shoulder)
Dumbbell Shoulder Press : 10 x 10
Dumbbell Shoulder Press : 20 x 10
External Rotations : 3 x 10
Yates Row : 70 x 10
Yates Row : 80 x 10
Yates Row : 100 x 10
Skullcrushers : 30 x 10
Skullcrushers : 30 x 10
Skullcrushers : 50 x 10
Dumbbell Calve Raises : 80 x 18
Dumbbell Calve Raises : 80 x 18
Dumbbell Calve Raises : 80 x 15
Barbell Curls : 40 x 10
Barbell Curls : 60 x 10 - http://youtube.com/watch?v=W1NMazmhRgA
Barbell Curls : 66 x 10

10-04-2006, 06:58 PM	#32
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	CP's good with that. You can also get some good help from Stewart. But first do a search on westside and get atleast a little familiar with it. Testosterone nation has some good articles on it.
	www.crossfit.com

10-04-2006, 06:59 PM	#33
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	You could also check my journal. I am doing westside on the last few pages. Entitled, "About that time".
	www.crossfit.com

10-04-2006, 07:18 PM	#35
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	Well like I said before if you are looking to increase your bench you really need to strengthen your rear delts and back along with shoulder, tris, and chest.
	www.crossfit.com

10-04-2006, 07:23 PM	#37
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	And thats why I think you should give westside a look atleast and see what you think of it. From all the reviews you will hear its amazing.
	www.crossfit.com

10-04-2006, 07:26 PM	#39
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	I really dont put to much into what I can curl or anything like that because your arms are such a small muscle. I look at more the compound movements. Ex:Bench, squat,deads.
	www.crossfit.com

10-04-2006, 07:17 PM	#34
Diablo1990 Registered User Join Date: Mar 2006 Posts: 567 Photos: 8	I like my routine though I would just like some ideas of variations.. I like the split

10-04-2006, 07:22 PM	#36
Diablo1990 Registered User Join Date: Mar 2006 Posts: 567 Photos: 8	I have them all in there but I am not getting anywhere

10-04-2006, 07:24 PM	#38
Diablo1990 Registered User Join Date: Mar 2006 Posts: 567 Photos: 8	My arms are also really small... I can curl 40's without using my back. I can preacher curl 80 and do concentrated curls with 40's

10-04-2006, 07:45 PM	#41
Diablo1990 Registered User Join Date: Mar 2006 Posts: 567 Photos: 8	I never said they would

10-04-2006, 09:07 PM	#42
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	lol dude give this routine a go Monday: Bench(get your grip right. my grip was messed up and when i fixed it i could actually move more weight for reps) Incline press weighted dips OH press some sorta triceps isolation exercise_________________ Wed: legs atg squats deads lunges etc____ Friday: bentover rows one arm rows wg pullups chinups some sorta bicep isolation ________ thats it...thats how my routine is pretty much layd out

10-04-2006, 09:37 PM	#44
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	I would do away with any tricep or bicep isolation exercise. At most I would preform 3 sets at the end of a workout. Thats without going to failure. Your arms get hit so hard with everything else, theres no need to murder them.
	www.crossfit.com

10-05-2006, 05:45 PM	#46
Diablo1990 Registered User Join Date: Mar 2006 Posts: 567 Photos: 8	Where can I get P/RR/S routine?? I tried googling it, it did not work.

10-05-2006, 05:56 PM	#48
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	holy crap. 4 pages in this journal and not even a single workout in it

10-05-2006, 06:00 PM	#50
Diablo1990 Registered User Join Date: Mar 2006 Posts: 567 Photos: 8	I need it to fit in monday, wednesday and friday and on weekends I do cardio and stretching

11-12-2006, 11:41 AM	#52
Diablo1990 Registered User Join Date: Mar 2006 Posts: 567 Photos: 8	oO wont let me post another..

12-04-2006, 06:42 PM	#53
Diablo1990 Registered User Join Date: Mar 2006 Posts: 567 Photos: 8	New Routine Week 1: High Rep Range, 1 Rep Below Failure Monday ATG Squats 3x8-10 Situps 3x8-10 Flat DB Press 3x8-10 DB Rows 3x8-10 DB Calve Raises 3x12-15 DB Curls 3x8-10 Wednesday Bench Press 3x8-10 Deadlifts 3x8-10 BB Curls 3x8-10 DB Shoulder Press 3x8-10 Yates Row 3x8-10 DB Calve Raises 3x12-15 Friday Split Squats 3x8-10 Skullcrushers 3x8-10 Decline DB Press 3x8-10 Lateral Raises 3x8-10 Lat Pulldowns 3x8-10 Pullups 3x8-10 Situps 3x15-20 DB Calve Raises 3x12-15 Week 2: Medium Rep Range, 1 Rep Below Failure Monday ATG Squats 3x6-8 Flat DB Press 3x6-8 DB Rows 3x6-8 DB Calve Raises 3x8-10 Situps 3x6-8 DB Curls 3x6-8 Wednesday Bench Press 3x6-8 Deadlifts 3x6-8 Yates Row 3x6-8 DB Shoulder Press 3x6-8 DB Calve Raises 3x8-10 BB Curls 3x6-8 Friday Split Squats 3x6-8 Decline DB Press 3x6-8 Skullcrushers 3x6-8 Pullups 3x6-8 Lateral Raises 3x6-8 Lat Pulldowns 3x6-8 Situps 3x8-10 DB Calve Raises 3x8-10 Week 3: 4-6 Rep Range, Failure Monday ATG Squats 3x4-6 Flat DB Press 3x4-6 DB Rows 3x4-6 DB Calve Raises 3x8-10 Situps 3x8-10 DB Curls 3x4-6 Wednesday Bench Press 3x4-6 Deadlifts 3x4-6 DB Shoulder Press 3x4-6 Yates Row 3x4-6 BB Curls 3x4-6 Friday Split Squats 3x4-6 Pullups 3x4-6 Skullcrushers 3x4-6 Lat Pulldowns 3x4-6 Decline DB Press 3x4-6 Lateral Raises 3x4-6 Situps 3x4-6 DB Calve Raises 3x8-10 repeat 3 times for 9 weeks

12-04-2006, 06:53 PM	#54
Diablo1990 Registered User Join Date: Mar 2006 Posts: 567 Photos: 8	December 4th 2006 - Monday ATG Squats : 70lbs x 10 Reps -- Warmup ATG Squats : 120lbs x 10 Reps ATG Squats : 140lbs x 8 Reps ATG Squats : 170lbs x 8 Reps Flat Dumbbell Press : 50lbs x 10 Reps Flat Dumbbell Press : 70lbs x 10 Reps Flat Dumbbell Press : 80lbs x 8 Reps Barbell Rows : 70lbs x 10 Reps Barbell Rows : 90lbs x 10 Reps Barbell Rows : 110lbs x 8 Reps Dumbbell Calve Raises : 60lbs x 15 Reps Dumbbell Calve Raises : 80lbs x 15 Reps Dumbbell Curls : 40lbs x 8 Reps Dumbbell Curls : 50lbs x 8 Reps Dumbbell Curls : 60lbs x 8 Reps Decline Situps : BW x 15 Reps Decline Situps : BW x 15 Reps

12-04-2006, 06:54 PM	#55
Diablo1990 Registered User Join Date: Mar 2006 Posts: 567 Photos: 8	http://youtube.com/watch?v=9xP_zkaG810 300lb Deadlift x 5 Reps

12-06-2006, 05:03 PM	#56
Diablo1990 Registered User Join Date: Mar 2006 Posts: 567 Photos: 8	December 6th 2006 - Wednesday Sick Not looking good

12-10-2006, 11:12 AM	#57
Diablo1990 Registered User Join Date: Mar 2006 Posts: 567 Photos: 8	December 8th 2006 - Friday Sick I plan to start again monday

12-11-2006, 03:01 PM	#58
Diablo1990 Registered User Join Date: Mar 2006 Posts: 567 Photos: 8	December 11th 2006 - Monday Started again ATG Squats : 70lbs x 10 Reps -- Warmup ATG Squats : 120lbs x 10 Reps ATG Squats : 160lbs x 8 Reps ATG Squats : 170lbs x 7 Reps Flat Dumbbell Press : 50lbs x 10 Reps Flat Dumbbell Press : 70lbs x 10 Reps Flat Dumbbell Press : 80lbs x 10 Reps Barbell Rows : 70lbs x 10 Reps Barbell Rows : 90lbs x 10 Reps Barbell Rows : 100lbs x 10 Reps Dumbbell Calve Raises : 60lbs x 15 Reps Dumbbell Calve Raises : 80lbs x 15 Reps Dumbbell Calve Raises : 100lbs x 15 Reps Dumbbell Curls : 40lbs x 10 Reps Dumbbell Curls : 50lbs x 8 Reps Dumbbell Curls : 60lbs x 8 Reps Decline Situps : BW x 15 Reps Decline Situps : BW + 10 x 15 Reps Decline Situps : BW + 10 x 15 Reps

12-13-2006, 03:25 PM	#59
Diablo1990 Registered User Join Date: Mar 2006 Posts: 567 Photos: 8	December 13th 2006 - Wednesday (L)Shoulder = Bad I ran out of chicken = bad Bench Press : 70 x 10 - Warmup Bench Press : 90 x 10 Bench Press : 100 x 6 - Failed (Sharp Pain In (L) Shoulder) Dumbbell Shoulder Press : 10 x 10 Dumbbell Shoulder Press : 20 x 10 External Rotations : 3 x 10 Yates Row : 70 x 10 Yates Row : 80 x 10 Yates Row : 100 x 10 Skullcrushers : 30 x 10 Skullcrushers : 30 x 10 Skullcrushers : 50 x 10 Dumbbell Calve Raises : 80 x 18 Dumbbell Calve Raises : 80 x 18 Dumbbell Calve Raises : 80 x 15 Barbell Curls : 40 x 10 Barbell Curls : 60 x 10 - http://youtube.com/watch?v=W1NMazmhRgA Barbell Curls : 66 x 10