Say hello to my lil thread!

[Scarface30]

okay, I might start doing that. I just sometimes feel rushed, especially if people seem to be waiting, but hey I was there first so fuck em right? lol

[Malley]

You pay gym fees just as they do.

[Scarface30]

very true

[Scarface30]

so from the advice I got from Gazhole and Double D I added only an extra set to each of the exercises, but the close grip lat pulldowns I added 2. going to throw in another set next week again.

clean and press
set 1 - 90lbs/6reps
2 sets @ 100lbs/5,5
2 sets @ 105lbs/4,4 - PR (by one rep)

I didn't go up to 110 because I threw in another set. now that I think about it I should have.

weighted pullups
3 sets @ BW+15lbs/5,6,4
2 sets @ BW+25lbs/4,3 - 4 reps = PR

pullups are starting to get better

weighted dips
3 sets @ BW+45lbs/6,6,5
2 sets @ BW+55lbs/4,4

here again I didn't go up in weight where I added an extra set. I don't think I would have been able to go up in weight that much anyway.

close grip lat pulldowns
1 set @ 140lbs/6reps
5 sets @ 145lbs/5,5,4,4,4

okay this made me mad because I meant to go up to 150lbs, but I completely zoned out and didn't add another 5lb, I definitely coulda got 3 or 4 at 150.

DB lateral raises
3 sets @ 20lbs/10,9,8

kept this weight low this time because I find if I use too heavy of a weight my form for one sucks ass, and also my shoulders don't feel right. kept it light.

15 mins on the bike, then stretched.

I only did 15mins on the bike because I helped my dad this morning for 4 hours mowing someones lawn, and pruning shrubs, and using a weed eater in 30 degree weather.

so I took notice of the time I am in the gym for an its around 90mins. this is with 2-3mins RI and doing 15mins of cardio. I was just wondering if that is too long?

[ReproMan]

When I was doing a westside style routine I noticed I was in the gym for even longer than 90 minutes. The RI's alone on max effort day take up 50% of the damn workout!!

I think 75 minutes of lifting in the lower rep range with 2-3 minute intervals is fine, especially since you added sets all over.

Great work BTW! I see your pulling strength is starting to go through the roof, that's awesome man! Well done!

[Scarface30]

okay, thats good to know I thought I was over-doing it.

and thanks Repro, really appreciate it. I love the pulling exercises!

so I was looking back through my journal and noticed that I am an idiot. I said that my 215 on SLDLs was 10lbs away from a PR. nope wrong. that would be a PR for SLDLs. I realized that I had a PR on just regular deadlifts of 225, not SLDLs. needed to clear that up, my bad.

[KelJu]

Your fine. You were doing a lot of weighted bodyweight exercises, so like Repro said, the RIs are going to take up a lot of the time. Your training looks solid to me.

[Gazhole]

Originally Posted by ReproMan

When I was doing a westside style routine I noticed I was in the gym for even longer than 90 minutes. The RI's alone on max effort day take up 50% of the damn workout!!

I think 75 minutes of lifting in the lower rep range with 2-3 minute intervals is fine, especially since you added sets all over.

Great work BTW! I see your pulling strength is starting to go through the roof, that's awesome man! Well done!

I got the same thing. When you sit down and work out that youre sitting down twiddling your thumbs for the majority of your session it does kinda make you laugh.

Looking really impressive in here Scar! Good to see such improvement

[Scarface30]

KelJu Thanks man.

Gazhole lol yeah I know what you mean. during my rest intervals I get kinda restless and do a lot of pacing back and forth. people probably think I'm nuts. and thanks too.

[katt]

Nice workout scarface! I'll have to read up on the Westside training - I'm not familiar with it.

[Fitgirl70]

Scar Nice workout

I don't know much about Westside either. What's the synopsis?

[Scarface30]

Katt thanks, and welcome to my journal! I am not sure what Westside is like, I am just doing something I put together with help from the people on here.

Fitgirl howdy! thanks, I appreciate the encouragement!

[Malley]

That workout looks excellent!

[Witchblade]

Originally Posted by Fitgirl70

I don't know much about Westside either. What's the synopsis?

Training to get stronger by doing lots of 1RM attempts and speed work. It's designed for powerlifters to get the big 3 up. Solid routine if you're looking for strength.

I think I'm going to do westside too, but not yet. I'm not advanced enough.

Great last workout btw. 2 PRs are nothing to sneeze at!

[Malley]

Westside is fun, but set it up accordingly. I would still use more pulling than pushing since alot of routines out there are more push oriented. Ultimately you are better off with more pulling movement than pushing!

[Scarface30]

Originally Posted by Witchblade

Great last workout btw. 2 PRs are nothing to sneeze at!

Thanks Witchblade, trying to do my best!

Double D Westside sounds like a decent program, I might give it a try sometime in the future for a change of things.

[Malley]

I think with westside you really should have a few years under your belt before getting into it. Theres alot of 1-5rm's and its hard on a younger guy with not alot of training.

[Scarface30]

oh really? shows what I know! thats why I am here haha. maybe it'll wait a few years then

[Malley]

Na....your learning well. I saw the routine you put together yesterday for yourself....you could never do that before! your doing well.

[Scarface30]

thanks man..I am starting to pick up tidbits here and there!

I had to revise it again, because I just couldn't do the post-exhaust and figure out something I liked together. I liked the way Gazhole had mentioned to me, and went along with something like that, and added in some rear delt laterals like you mentioned. I'll PM it to you.

[Malley]

Whatever you think works for you. You know what your weaknesses are and what your strengths are.

[Gazhole]

Yeah, what DD said.

We can bounce ideas off you untill the Cowpimps come home, but at the end of the day we're always gonna suggest using our own styles of training. Instead of just copying, assimilate those ideas and learn from it rather than just tearing a page out of "Gazhole + Fitness".

The programs you're posting are good though, theres always a balance of movements, and you're experimenting with different ideas like the post-exhaust thing. You didnt use it, but at least you're thinking

[Fitgirl70]

Originally Posted by Witchblade

Training to get stronger by doing lots of 1RM attempts and speed work. It's designed for powerlifters to get the big 3 up. Solid routine if you're looking for strength.

I think I'm going to do westside too, but not yet. I'm not advanced enough.

Great last workout btw. 2 PRs are nothing to sneeze at!

Oh! thanks for the explanation. Sounds fast and furious!

[Scarface30]

todays workout..

squats
2 sets @ 135lbs/9,9
3 sets @ 155lbs/7,7,6

starting to get the form down finally, and starting to like these more than I did!

SLDLs
1 set @ 185lbs/6
4 sets @ 205/5,4,4,4
1 set @ 225lbs/3 - PR

that is my ACTUAL PR for SLDLs. I dunno why I said that 185 a while back was a PR.

lunges
2 sets @ BW+70lbs/6,5
2 sets @ BW+80lbs/3,4

these are killer!

calf press
1 set @ 315lbs/12reps
3 sets @ 360lbs/10,10,9

core
Swiss ball twists/15,15,15
hanging leg raises/12,11,10
cable chops - 75lbs/8,7 each way
kneeling cable crunches - 145lbs/9,9

static holds
3 sets - 75lb DBs/35sec x3

biked for 10 mins and left. I only did the bike for 10 mins today because earlier I went for a walk, 4-4.5km so I cut my biking down abit. wore out!

[Malley]

Dont you love pr's? Makes me feel like I truely accomplished something.