First Journal

Double D · 02-20-2007, 06:22 PM

Yes definitly. Westside talks alot about illegally wide bench presses.

motionman04 · 02-20-2007, 06:45 PM

ooo okay, so thats something that should be used as a ME lift for upper day sometimes? BTW, do you suggest switching the ME lift up every week or every other week?

Double D · 02-20-2007, 06:52 PM

Every other week I would switch. No reason to switch every week. And I would use the illegally wide ones and use the DB bench accordingly.

motionman04 · 02-20-2007, 07:06 PM

Quote:

Originally Posted by Double D

Every other week I would switch. No reason to switch every week. And I would use the illegally wide ones and use the DB bench accordingly.

Yeah, i've been using the DB bench with my dynamic effort upper days. Give the widegrip BP a shot after my next ME upper day?

Double D · 02-20-2007, 07:09 PM

Yeah sounds good to me. I know personally whenever I finished with westside, I started to do some upper/lower routine and I did strictly DB Bench and my bench went up more.

motionman04 · 02-22-2007, 11:22 AM

DE Lower today:

Speed Box Squats 8x2 with 135 lbs. Took me a couple of sets to find a bench low enough to get me to 90 degrees.

Stiff Legged Deadlift-4x6 with 135, 185, 225, 225

Lunges-4x10 - with 35 lb dumbells, seems like my legs have become more ripped since starting these.

Hypers-3x10 - with a 45lb weight, lower back was feeling it big time

Pullups-3x10 - I could only manage about 7, 6, and 5, my upper body was feeling a little worn from the deadlifts

Weighted ab work-5 sets

Looking forward to DE bench on friday

Meanwhile, baseball season is almost here, can't wait!

Double D · 02-22-2007, 01:28 PM

I am with ya on the baseball season thing. Damn its like an old girlfriend is coming back (one I like anyways).

Archangel · 02-22-2007, 03:28 PM

Lookin good in here BRother Motion!!!

motionman04 · 02-23-2007, 02:34 PM

thanks archangel

did DE bench today:

Speed Bench-8x2 with 115 lbs, upped it by 5 since its been a couple of weeks.

DB Bench-3x6 with 65, 70, and 75 lb dumbells, was able to do 5 with 75, meaning that my DB bench has gone up 10 lbs in the two workouts I've done them!! Big time confidence booster.

T-bar rows with 90, 115, 135, and 175lb weights, more progress this week.

CG Bench-4x6 with 95, 115, 135, and 145 lbs, more than last time as well

Bent Over Laterals-2x10 with 25 and 30 lb dumbell

Hammer Curls-2x6 with 45 and 40 lb dumbell

Saw an increase in everything, I felt really pumped during this workout, I don't know what it was, but I really hope it continues!!

Archangel · 02-23-2007, 04:29 PM

Outstanding w/o Brother Motion, excellent progress!!! I'll tell ya what it is, your focused and you believe in yourself!!! Best Wishes!!!

motionman04 · 02-27-2007, 02:23 PM

ME Lower today:

Goodmornings: Worked up to a max weight of about 175, 20 more than last week.

Lunges 3x10 - Used a 40lb dumbell

SLDL 3x6 - used 135, 225, and 255

Hyperextensions 3x10 with 45lb weight - lower back feeling the burn even a day after

Chins 3x7 - Well, basically did as much as I could with these sets

Weighted ab work

motionman04 · 02-28-2007, 10:45 PM

Did ME Upper today, becoming my favorite workout:

Started with CG Benchpress and worked up to 185, beating out last week, when I topped out at 175

Then did some dumbell overhead presses 3x6 with a 60 lb dumbell, got to 6 reps with that, first time ever. When I tried 65 lbs, didn't have anyone to spot me, and I couldn't even get it up. I switched to standing barbell press, did 95 lbs and 85 lbs for 6 reps.

Did overhead presses with 65 and 70 lb dumbells 3x6

Did some chin-ups, 3x7

Bent lateral raises 2x10

Like an idiot I completely forgot to do rows. I guess I'll do them on my DE Lower day this friday.

motionman04 · 02-28-2007, 11:47 PM

I have to say, I've been really happy with the progress made so far on the program.

Double D · 03-02-2007, 08:53 AM

Upper ME is by far my favorite as well.

Archangel · 03-02-2007, 05:44 PM

I'd be happy too, Great progression my Friend!!!

motionman04 · 03-06-2007, 12:52 AM

Well did DE lower on friday:

Speed Bench 8x2 with 140 lbs

SLDL 3x10 with 135, 135, and 155

Lunges 4x10 with 40 lb dumbell

Hypers 3x10 with 35 lb weight

Bent over rows 3x6 with 95, 105, and 115 lbs of weight

Weighted ab work

motionman04 · 03-06-2007, 12:56 AM

DE upper today:

Speed bench 115 8x2

DB bench 3x6 with 70 and 75 lb weights, did 6 the first time, then 4 the other two times, which is down a rep from last week. Not to worried, lets see what happens next week.

Bent over rows 4x6 with 95, 115, 135, and 145 lbs of weight

CG Bench 4x6 with 95, 115, 135 and 145, had problems towards the end, my triceps were feeling really tired

Bent over lat raises 2x10 with 35 and 40 lb weight

Hammer curls 2x10 with 45lb weight and 30 lb weight - my biceps were shot from the rows, so only got 4 reps outta 45.

Kinda haulted this workout, but no big deal, it happens. I'm expected a shipment of Max pump in a few days, looking forward to seeing what kind of progress can be made on this cycle of creatine.

motionman04 · 03-28-2007, 12:55 AM

wow, been a while since I've updated this, but the workouts have been going well thus far. Here was my latest workout:

DE upper:

Speed bench 115 8x2

DB Bench 3x6 with 50, 75, and 50 lb weights, did them all with no problems, a big time gain for me

T-Bar Rows 4x6 with 45, 90, 135, 190 lb weights, also did these with no problems

Bent over lat raises 2x10 with 45 lb weight

Hammer Curls 2x10 with 50 and 45 lb weight, couldn't complete these, my arms were completely dead at this point

motionman04 · 03-29-2007, 12:00 PM

ME Lower today:

Goodmornings up to 190 lbs

Lunges 3x10 with 35, 45, and 55 lb dumbell

SLDL with 135, 185, and 225 lbs

Hypers 3x10 with a 35 lb weight

Chins 3x8 - did the most I could

Weighted abs 5 sets

Double D · 03-29-2007, 05:10 PM

So hows the progress? Where is your bench, squats, and deads compared to where they were before?

motionman04 · 03-29-2007, 07:18 PM

well, i haven't actually done either of those straight up, but I can tell u that my CG Bench has gone up, so has my incline, and my front squats along with my good mornings also have gone up. U suggested doing benchpressing and squats after around 8 weeks?

Double D · 03-30-2007, 11:33 AM

Yeah it would be nice to know what its done for you. I would say at about week 8 its time for a deload or a week off.

motionman04 · 03-30-2007, 01:56 PM

Quote:

Originally Posted by Double D

Yeah it would be nice to know what its done for you. I would say at about week 8 its time for a deload or a week off.

how do you go about deloading anyway, just go for really light weight for that week?

motionman04 · 03-30-2007, 02:36 PM

ME Upper today:

I was supposed to switch to CG bench, but my brain wasn't working today, so I continued with incline benches, and didn't realize until the last set. Oh well, I managed to work up to 175, but struggled with the weight and needed some assistance.

OH Press 3x6 - did these seated for the first time in a while, did 95, 115, and 125 with no problems

Bent Rows 3x6 with 115, 135, and 145

Tricep Pushdowns 3x6

Pull ups 3x6

B/O Lat raises 2x10 with 45 lb weights

Non-weighted ab work

On a side note, I've gained a good 7 lbs or so since I started bulking back a couple months ago. Doesn't seem like a lot, but I'm just glad I look leaner than I did before.

BTW, double d, I'm kinda curious to see if my CG Bench went up, would you recommend doing those for 2 weeks, then the flat bench for a week before I finally deload for a week?

Archangel · 03-30-2007, 04:46 PM

As usual lookin solid in here BRother Motion!!!

Double D · 04-06-2007, 09:52 AM

Quote:

Originally Posted by motionman04

ME Upper today:

I was supposed to switch to CG bench, but my brain wasn't working today, so I continued with incline benches, and didn't realize until the last set. Oh well, I managed to work up to 175, but struggled with the weight and needed some assistance.

OH Press 3x6 - did these seated for the first time in a while, did 95, 115, and 125 with no problems

Bent Rows 3x6 with 115, 135, and 145

Tricep Pushdowns 3x6

Pull ups 3x6

B/O Lat raises 2x10 with 45 lb weights

Non-weighted ab work

On a side note, I've gained a good 7 lbs or so since I started bulking back a couple months ago. Doesn't seem like a lot, but I'm just glad I look leaner than I did before.

BTW, double d, I'm kinda curious to see if my CG Bench went up, would you recommend doing those for 2 weeks, then the flat bench for a week before I finally deload for a week?

I think I answered this in a pm?

motionman04 · 04-18-2007, 08:02 PM

Quote:

Originally Posted by motionman04

Double D suggested starting one, so I figured, why not

Gonna give the westside program a shot and see how things go with that, the biggest thing, I'm dedicated to bulking up this time. Currently, I'm at 146 pounds at 5'8". My max bench is at 185 lbs, down from the 190 it was earlier, max squat is around 220, down from the 235 it was earlier, and max dead is around 285. Hopefully all those numbers go up!!

Well, I've tested my maxes, my bench has gone up to about 195, and my squat, which I tested today, I almost had it, but just couldn't make 235! I know if I had started doing 3 reps and 1 rep earlier on the sets, I definately would have made it.

Double D · 04-18-2007, 08:07 PM

Didnt test your dead yet? Nice gains on the squat! I am kinda suprised you havent gained more on bench!

02-20-2007, 06:22 PM	#31
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Yes definitly. Westside talks alot about illegally wide bench presses.
	www.crossfit.com

02-20-2007, 06:45 PM	#32
motionman04 Registered User Join Date: Sep 2005 Posts: 218	ooo okay, so thats something that should be used as a ME lift for upper day sometimes? BTW, do you suggest switching the ME lift up every week or every other week?
	#12 Rutgers Football

02-20-2007, 06:52 PM	#33
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	Every other week I would switch. No reason to switch every week. And I would use the illegally wide ones and use the DB bench accordingly.
	www.crossfit.com

02-20-2007, 07:09 PM	#35
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	Yeah sounds good to me. I know personally whenever I finished with westside, I started to do some upper/lower routine and I did strictly DB Bench and my bench went up more.
	www.crossfit.com

02-22-2007, 11:22 AM	#36
motionman04 Registered User Join Date: Sep 2005 Posts: 218	DE Lower today: Speed Box Squats 8x2 with 135 lbs. Took me a couple of sets to find a bench low enough to get me to 90 degrees. Stiff Legged Deadlift-4x6 with 135, 185, 225, 225 Lunges-4x10 - with 35 lb dumbells, seems like my legs have become more ripped since starting these. Hypers-3x10 - with a 45lb weight, lower back was feeling it big time Pullups-3x10 - I could only manage about 7, 6, and 5, my upper body was feeling a little worn from the deadlifts Weighted ab work-5 sets Looking forward to DE bench on friday Meanwhile, baseball season is almost here, can't wait!
	#12 Rutgers Football

02-22-2007, 01:28 PM	#37
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	I am with ya on the baseball season thing. Damn its like an old girlfriend is coming back (one I like anyways).
	www.crossfit.com

02-22-2007, 03:28 PM	#38
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Lookin good in here BRother Motion!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

02-23-2007, 02:34 PM	#39
motionman04 Registered User Join Date: Sep 2005 Posts: 218	thanks archangel did DE bench today: Speed Bench-8x2 with 115 lbs, upped it by 5 since its been a couple of weeks. DB Bench-3x6 with 65, 70, and 75 lb dumbells, was able to do 5 with 75, meaning that my DB bench has gone up 10 lbs in the two workouts I've done them!! Big time confidence booster. T-bar rows with 90, 115, 135, and 175lb weights, more progress this week. CG Bench-4x6 with 95, 115, 135, and 145 lbs, more than last time as well Bent Over Laterals-2x10 with 25 and 30 lb dumbell Hammer Curls-2x6 with 45 and 40 lb dumbell Saw an increase in everything, I felt really pumped during this workout, I don't know what it was, but I really hope it continues!!
	#12 Rutgers Football

02-23-2007, 04:29 PM	#40
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Outstanding w/o Brother Motion, excellent progress!!! I'll tell ya what it is, your focused and you believe in yourself!!! Best Wishes!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

02-27-2007, 02:23 PM	#41
motionman04 Registered User Join Date: Sep 2005 Posts: 218	ME Lower today: Goodmornings: Worked up to a max weight of about 175, 20 more than last week. Lunges 3x10 - Used a 40lb dumbell SLDL 3x6 - used 135, 225, and 255 Hyperextensions 3x10 with 45lb weight - lower back feeling the burn even a day after Chins 3x7 - Well, basically did as much as I could with these sets Weighted ab work
	#12 Rutgers Football

02-28-2007, 10:45 PM	#42
motionman04 Registered User Join Date: Sep 2005 Posts: 218	Did ME Upper today, becoming my favorite workout: Started with CG Benchpress and worked up to 185, beating out last week, when I topped out at 175 Then did some dumbell overhead presses 3x6 with a 60 lb dumbell, got to 6 reps with that, first time ever. When I tried 65 lbs, didn't have anyone to spot me, and I couldn't even get it up. I switched to standing barbell press, did 95 lbs and 85 lbs for 6 reps. Did overhead presses with 65 and 70 lb dumbells 3x6 Did some chin-ups, 3x7 Bent lateral raises 2x10 Like an idiot I completely forgot to do rows. I guess I'll do them on my DE Lower day this friday.
	#12 Rutgers Football

02-28-2007, 11:47 PM	#43
motionman04 Registered User Join Date: Sep 2005 Posts: 218	I have to say, I've been really happy with the progress made so far on the program.
	#12 Rutgers Football

03-02-2007, 08:53 AM	#44
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	Upper ME is by far my favorite as well.
	www.crossfit.com

03-02-2007, 05:44 PM	#45
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	I'd be happy too, Great progression my Friend!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

03-06-2007, 12:52 AM	#46
motionman04 Registered User Join Date: Sep 2005 Posts: 218	Well did DE lower on friday: Speed Bench 8x2 with 140 lbs SLDL 3x10 with 135, 135, and 155 Lunges 4x10 with 40 lb dumbell Hypers 3x10 with 35 lb weight Bent over rows 3x6 with 95, 105, and 115 lbs of weight Weighted ab work
	#12 Rutgers Football

03-06-2007, 12:56 AM	#47
motionman04 Registered User Join Date: Sep 2005 Posts: 218	DE upper today: Speed bench 115 8x2 DB bench 3x6 with 70 and 75 lb weights, did 6 the first time, then 4 the other two times, which is down a rep from last week. Not to worried, lets see what happens next week. Bent over rows 4x6 with 95, 115, 135, and 145 lbs of weight CG Bench 4x6 with 95, 115, 135 and 145, had problems towards the end, my triceps were feeling really tired Bent over lat raises 2x10 with 35 and 40 lb weight Hammer curls 2x10 with 45lb weight and 30 lb weight - my biceps were shot from the rows, so only got 4 reps outta 45. Kinda haulted this workout, but no big deal, it happens. I'm expected a shipment of Max pump in a few days, looking forward to seeing what kind of progress can be made on this cycle of creatine.
	#12 Rutgers Football

03-28-2007, 12:55 AM	#48
motionman04 Registered User Join Date: Sep 2005 Posts: 218	wow, been a while since I've updated this, but the workouts have been going well thus far. Here was my latest workout: DE upper: Speed bench 115 8x2 DB Bench 3x6 with 50, 75, and 50 lb weights, did them all with no problems, a big time gain for me T-Bar Rows 4x6 with 45, 90, 135, 190 lb weights, also did these with no problems Bent over lat raises 2x10 with 45 lb weight Hammer Curls 2x10 with 50 and 45 lb weight, couldn't complete these, my arms were completely dead at this point
	#12 Rutgers Football

03-29-2007, 12:00 PM	#49
motionman04 Registered User Join Date: Sep 2005 Posts: 218	ME Lower today: Goodmornings up to 190 lbs Lunges 3x10 with 35, 45, and 55 lb dumbell SLDL with 135, 185, and 225 lbs Hypers 3x10 with a 35 lb weight Chins 3x8 - did the most I could Weighted abs 5 sets
	#12 Rutgers Football

03-29-2007, 05:10 PM	#50
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	So hows the progress? Where is your bench, squats, and deads compared to where they were before?
	www.crossfit.com

03-29-2007, 07:18 PM	#51
motionman04 Registered User Join Date: Sep 2005 Posts: 218	well, i haven't actually done either of those straight up, but I can tell u that my CG Bench has gone up, so has my incline, and my front squats along with my good mornings also have gone up. U suggested doing benchpressing and squats after around 8 weeks?
	#12 Rutgers Football

03-30-2007, 11:33 AM	#52
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	Yeah it would be nice to know what its done for you. I would say at about week 8 its time for a deload or a week off.
	www.crossfit.com

03-30-2007, 02:36 PM	#54
motionman04 Registered User Join Date: Sep 2005 Posts: 218	ME Upper today: I was supposed to switch to CG bench, but my brain wasn't working today, so I continued with incline benches, and didn't realize until the last set. Oh well, I managed to work up to 175, but struggled with the weight and needed some assistance. OH Press 3x6 - did these seated for the first time in a while, did 95, 115, and 125 with no problems Bent Rows 3x6 with 115, 135, and 145 Tricep Pushdowns 3x6 Pull ups 3x6 B/O Lat raises 2x10 with 45 lb weights Non-weighted ab work On a side note, I've gained a good 7 lbs or so since I started bulking back a couple months ago. Doesn't seem like a lot, but I'm just glad I look leaner than I did before. BTW, double d, I'm kinda curious to see if my CG Bench went up, would you recommend doing those for 2 weeks, then the flat bench for a week before I finally deload for a week?
	#12 Rutgers Football

03-30-2007, 04:46 PM	#55
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	As usual lookin solid in here BRother Motion!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

04-18-2007, 08:07 PM	#58
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	Didnt test your dead yet? Nice gains on the squat! I am kinda suprised you havent gained more on bench!
	www.crossfit.com

04-18-2007, 09:01 PM	#59
motionman04 Registered User Join Date: Sep 2005 Posts: 218