Thread: Westsssssiiiiidddddeeeee!!!!!

Don't the only serve bud or bud light in your bars in Missouri

Damn near.....not to many foreign made beers.

Originally Posted by IainDaniel

Don't the only serve bud or bud light in your bars in Missouri

You're forgetting Busch Light, ha

Originally Posted by soxmuscle

You're forgetting Busch Light, ha

No hes not.....Its not sold in bars around here to much.

Originally Posted by Double D

I lived in St.Louis for a year or 2. I will probably be personal training there soon as well. Where did you compete at?

Hey D, it was sponsored by WABDL and it was in Collinsville, outside of St. Louis, at the Gateway Convention Center. Know it?

I know Collisville sorta....I know Wild Country. Anywhere near that?

Originally Posted by IainDaniel

Fuck it if you are going to drink. Drink the real shit. Not this faggy piss.

Good advice and consider it done!

But then youll be outta business...

Originally Posted by M.J.H.

And then DB rowing the 110's for 4:

Never tried doing DB Rows bilaterally...

PreMier
I'm not sure if I read that right or not, did you say you stopped lifting?

Gallaman
Thanks for stopping by, bro. I'm not sure if I'll ever actually go ahead and compete in powerlifting or not, honestly. I can't say that I have that much of a desire to, for whatever reason. I just think that competing takes the fun out it, if that makes sense? And yeah that is pretty weird about the rack deadlifts, kind of makes me want to try and pull 675 or so for a triple.

Triple Threat
I could easily pull 700+ without straps, just chalk. I would honestly prefer to use chalk but my gym doesn't allow it. Sometimes I'll sneak it in but usually they're pretty weird about it.

soxmuscle
Definitely get into Westside, bro. If you're pulling 405 without even starting Westside I guarantee you'll shoot your deadlift up to 500 in the next year or so. Sounds like it's impossible now, but when you get going on Westside nothing is impossible.

Double D
I'm a really big fan of Michelob Ultra personally, but I also like Miller Lite. I'm also a huge vodka fan, honestly.

AKIRA
Yeah I absolutely love doing rack deadlifts, great for strengthening your lockout. Lately my deadlift has suffered at lockout, for whatever reason. I can easily pull the weight off the floor it isn't until I get up to about knee level that I really start to struggle. And give bentover DB rows a shot, it's one of my favorite back exercises by far.

IainDaniel
That's what I say, forget light beer stick to liquor!

Wednesday; 6-13-2007


Rest

Cardio
6 minutes of interval training on the treadmill + 4 minutes of walking on the treadclimber, and finished with 10 minutes of climbing the stairmaster. Today my intervals looked like this:

1- 3.0 MPH
2- 10.0 MPH
3- 3.0 MPH
4- 10.0 MPH
5- 3.0 MPH
6- 10.0 MPH

And this was much harder than I remembered it being! I had to stop after just 3 sprints because I was so friggin' exhausted, lol.

Seated Calf Raises
190 x 20
190 x 20
190 x 20
190 x 20
190 x 20

Cable Crunches
Stack x 15
Stack x 15
Stack x 15


Diet- Click here for today's FitDay. Notice the Michelob Ultra and the shots of rum, lol.

Sleep- 8 hours.

Originally Posted by Double D

I know Collisville sorta....I know Wild Country. Anywhere near that?

Na I don't know it - I'm from Chicago I don't know the St. Louis area well.

Originally Posted by Gallaman

Na I don't know it - I'm from Chicago I don't know the St. Louis area well.

St.Louis and Chicago are no where alike. Chicago is alot more fast paced where as St.Louis is more laid back. As you must know sitting at a stop light in Chicago for more than 2 seconds after it turns green is a huge no no! You will be cussed and honked at immediatly! It reminds me of New York!

Originally Posted by Double D

St.Louis and Chicago are no where alike. Chicago is alot more fast paced where as St.Louis is more laid back. As you must know sitting at a stop light in Chicago for more than 2 seconds after it turns green is a huge no no! You will be cussed and honked at immediatly! It reminds me of New York!

Ha! I hate NY

Gallaman
I always forget you're out in the mid-west, for some reason I always think you're here on the east coast, no idea why.

Double D
Can you PM Gallaman, dude? Not trying to have my journal filled with all non-related posts, thanks.

Stewart
I love NY!

Thursday; 6-14-2007


ME Bench (55 minutes, 26 sets)

Suspended Bench Presses (bar set 1-2" off of chest)
135 x 3
165 x 3
195 x 3
225 x 3
255 x 2
285 x 2
315 x 1
365 x 1! PR

Skullcrushers (to forehead)
115 x 6
115 x 6
145 x 5
145 x 5
165 x 4
175 x 2! PR
165 x 8! PR

DB Front Raises
70's x 6
70's x 6
70's x 6
80's x 4! PR
80's x 4

Superset
Internal Cable Rotations / External Cable Rotations
12.5 x 12 / 12.5 x 12
12.5 x 12 / 12.5 x 12

Cable Crunches
Stack x 15
Stack x 15

Cardio
10 minutes of incline walking on the treadmill.


Diet- Click here for today's FitDay.

Sleep- 7 hours.

Here's my videos from today, suspended bench pressing 365 lbs. for a single.



Skullcrushers, 175 lbs. for a double:



And finally, DB raises with the 80's for 4:

Don't bench from a dead stop with the pins that low. You'll rip your front delts and rotator cuffs off.

Originally Posted by M.J.H.

Stewart
I love NY!

Not if you live here

PeteTheGreek
Funny I've heard that a few times in the past, but I've honestly never had a problem. As long as I've always warmed up I've never had a problem doing them.

Stewart
I always forget how close you live, such a small world.

Friday; 6-15-2007


DE Squat/Deadlift (60 minutes, 44 sets)

Not a bad session today at all, I really like getting back into Westside style training again. My workouts lately have all been very good lately, I think it's a mix of taking Lipo-6 and ephedrine stacked together preworkout. And I've also been taking 20 oz. Gatorade and drinking it during my workout, mixed with 10g of creatine.

Speed Deadlifts
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2

Superset
Pull-Ups / Stiff-Arm Cable Pullovers
8 / 80 x 12
8 / 80 x 12
7 / 80 x 12
7 / 80 x 12

Dropset
Leg Extensions
Stack x 8
215 x 8
185 x 8
155 x 8
125 x 8
95 x 8
65 x 8
35 x 8

Dropset
CG Cable Rows
280 x 6
250 x 6
220 x 6
190 x 6
145 x 6

Hyperextensions
25 x 20
25 x 20
25 x 20
25 x 20

Dropset
CG Preacher Curls
125 x 6
105 x 6
85 x 6
65 x 6
45 x 6
25 x 12

Seated DB Shrugs
80's x 15
80's x 15
80's x 15

Cable Crunches
Stack x 15
Stack x 15

Cardio
5 minutes of walking on the treadclimber.


Diet- Click here for today's FitDay. Pretty clean for the most part aside from the liquor, lol.

Sleep- 6 hours.

Excellent workout.

I worked out before work yesterday morning, flew out to Boston tonight, I'm itching to get started on this routine, which is strange, because usually I enjoy my two days off on the weekends.

Perhaps thats because for the first time in a long time I'm not getting loaded on the weekends.. ha..

God your strong and eating pretty good especially for a power lifter.

soxmuscle
Yeah I have the bad habit of getting all retarded on the weekends too, but lately I've been getting sh-tfaced almost every night! Smoking all day, almost every day, and then drinking probably 5 nights a week, lol. Who knows how my workouts even continue to stay positive, lol.

Brutus_G
Thanks dude, appreciate the feedback. I'm going to attach a recent picture just to show I really don't feel like I'm a true powerlifter at all, definitely leaning more towards bodybuilding with powerlifting just being my secondary goal. Muscular development definitely being my first goal, of course.

Saturday; 6-16-2007


Rest

Cardio
10 minutes of walking on the treadclimber + 10 minutes of climbing the stairmaster.

Smith-Machine Calf Raises
190 x 15
190 x 15
280 x 12
280 x 12
370 x 8
370 x 8

Cable Crunches
Stack x 15
Stack x 15

Side Bends
30's x 15
30's x 15


Diet- Click here for today's FitDay.

Sleep- 6 hours.

What is with the Vodka lol? Your lookin real good man did you come off a cut?

Originally Posted by M.J.H.

Stewart
I love NY!

Me too! But I sure wouldn't want to live there.

Brutus_G
Nah, not coming off a cut. Just always trying to stay pretty lean while increasing my strength. My first goal is always to stay in the best possible shape with my secondary goal being strength, etc. And I'm out almost every night drinking, lol.

JerseyDevil
Good point, not sure if I could deal with it either, lol.

Sunday; 6-17-2007


DE Bench (50 minutes, 43 sets)

Speed Decline Bench Presses
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2

CAT 100
Dips
42
18
16
13
11

Seated DB Lateral Raises
25's x 10
25's x 10
25's x 10
35's x 7
35's x 7
20's x 16

Dropset
Machine Incline Bench Presses
Stack x 5
215 x 5
185 x 6
155 x 6
125 x 7
95 x 7
65 x 8
35 x 8

Dropset
One-Arm Cable Pressdowns
70 x 8/8
60 x 8/8
50 x 8/8
40 x 8/8
30 x 8/8
20 x 8/8

Reverse-Grip Military Presses
95 x 10
95 x 10
95 x 10

Superset
Internal Cable Rotations / External Cable Rotations
12.5 x 12 / 12.5 x 12
12.5 x 12 / 12.5 x 12

Side Bends
30's x 15
30's x 15

Cardio
10 minutes of incline walking on the treadmill.


Diet- Click here for today's FitDay. Yesterday as you could see my diet was awful, lol. Low in protein, had a vodka and water ice, and some other crap all night!

Sleep- 6 hours.