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Soxmuscle Presents: Westside Training


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Old 06-25-2007, 11:52 PM   #61
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Monday; 6-25-2007

DE Bench

Speed Decline Bench Press
150 x 3
150 x 3
150 x 3
150 x 3
150 x 3
150 x 3
150 x 3
150 x 3

Standing Military Press
95 x 8
95 x 7
90 x 7
85 x 8
85 x 5 + 75 x 5

CAT100...er..50
Dips
15
12
13
10

Hammer Strength Incline Press
90 x 5
100 x 5
110 x 5
100 x 5
90 x 5


Dropset
Nautilus Lateral Raises
100 x 8
85 x 8
70 x 10
55 x 15

Dropset
Overhead Machine Pullovers
60 x 8
50 x 4
40 x 8
30 x 8

Summary:
I had a good workout tonight despite pushing it back from this morning to after work, to about 9 PM when I finally felt ready to go. I'm really starting to take a liking to this Westside jazz. It's excruciating, it's quick, I feel like I'm getting stronger, and it's been an overall excellent week-plus. I was disappointed about the dips, or lack thereof. I was planning on doing the CAT100's but was dying after hitting only 50 reps and didn't want to die right at the beginning of my workout. ME Deadlift/Squat tomorrow.

Diet:
  • Protein Shake (2 cups of milk, .5 cup of low cal ice cream, peaches, banana, protein powder)
  • California Rolls
  • Potatoes, Chicken breast
  • Pasta, broccoli, meatball, two slices of nine grain bread
  • Power Bar
  • Protein Shake (2 cups of milk, .5 cup of low cal ice cream, strawberries, banana, protein powder)
I don't mind eating the ice cream because a half cup is only 100 calories and it makes the taste of the shake twice as good. Diet was pretty darn good today. I might eat something before I head to bed after I shower in the next half hour, but I'm not too hungry. I'll probably just wake up and have a big breakfast (egg white omelette, nine grain bread, milk).



Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches
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Old 06-26-2007, 12:06 AM   #62
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Do you have a dip belt? I know once I got to 12 or more reps I got me a dip belt. Now I couldnt do dips without a dip belt, I could go all day.



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Old 06-26-2007, 12:09 AM   #63
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The gym I go to doesn't have a dip belt, but I don't want to buy one because at school they have them available for no cost.

I've always done low reps (0-10) or strictly heavy negatives, so I'm not having much of a problem performing bodyweight dips in the 10-20 range. Hopefully I'll be able to hit 5 sets of 20 reps or something of the sort to do those inevitable CAT100's that SaturdayFever promotes.



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Old 06-26-2007, 12:10 AM   #64
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I decided to do some bodyweight dips over the winter. I was weighing about 220lbs. I did my bodyweight about 40 times. At that point I said....yep time to get me a dip belt. My last one broke and I went without for a while....



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Old 06-26-2007, 12:12 AM   #65
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If I were able to hit 40 reps, I think I'd stop acting like my Jewish friends and shell out the 15-20 bones to pick one up.



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Old 06-26-2007, 12:14 AM   #66
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This is true. I tried the whole negative thing, but it just got repetitive.



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Old 06-26-2007, 10:26 AM   #67
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You could always do the dips at the end of the workout when you're the most tired.
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Old 06-26-2007, 11:12 PM   #68
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I did Trips....did me no good! But it was after doing a ton of back work. I didnt do a push exercise for a good while before them.



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Old 06-27-2007, 10:21 PM   #69
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Tuesday; 6.26.07

ME Squat/Deadlift

Rack Deadlifts:
135 x 5
185 x 5
225 x 3
255 x 3
285 x 3
315 x 3
345 x 3
375 x 3
405 x 0

T-Bar Rows:
135 x 6
135 x 6
135 x 6
135 x 6 w/ spotter
125 x 4

Superset
Single Leg Nautilus Extensions:
125 x 6
140 x 6
155 x 6
170 x 6
125 x 10

Shrugs:
350 x 5 x 6

Hyperextenions:
25 x 10 x 3

Dropset
Barbell Curls:
115 x 1
105 x 3
95 x 6
85 x 6
75 x 8

This is last nights workout. My diet was pretty good but I can't remember exactly in order I ate it like I would have had I posted it last night, I was just exhausted afterwards and decided to take it easy. I don't know about the rack deadlifts, I felt alot more hamstrings than I am used to, but that's a good thing. Really hit the t-bar rows hard, haven't done single leg extensions in a while...

All and all a good workout. I'll be in the gym for ME Bench tomorrow, although I'm really trying to stretch everything out right now because I'm still a little sore.



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Old 06-27-2007, 10:22 PM   #70
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Quote:
Originally Posted by Double D View Post
This is true. I tried the whole negative thing, but it just got repetitive.
I'm huge on negatives, so I do them with pretty much everything from time to time.

I've never been more sore than when I do real heavy negative bench presses..



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Old 06-28-2007, 11:08 PM   #71
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Thursday; 6.28.07

ME Bench

Suspended Bench Press:
135 x 5
150 x 3
165 x 3
180 x 3
195 x 2
210 x 1
210 x 1
210 x 1
210 x 1
210 x 1

CG Bench Press:
135 x 6
135 x 6
150 x 6
150 x 6
165 x 5

DB Shoulder Press:
60 x 0
50 x 5
50 x 6
50 x 5
50 x 5
50 x 5

Dropset
Hammer Strength Dips:
125 x 6
120 x 6
115 x 6
110 x 6
105 x 6
100 x 6

DB Lateral Raise:
25 x 6
30 x 6
35 x 6 (not that good of reps)
25 x 6

Pec Deck:
140 x 6
160 x 6
180 x 5
200 x 3
I had a fantastic workout this morning. I didn't think I would be able to hit my chest, shoulders, and triceps hard today because I was rather sore yesterday. I ended up stretching every hour and I woke up feeling no strain at all. I tried suspended bench presses for the first time and really liked them. I was disappointed that I couldn't get as much wait as I wanted, but the sets were pretty good. I also did some relatively heavy/interesting close group bench presses. They were similar to a JM Press, another new exercise for me. I was pissed about the DB Presses. I tried 60's and just couldn't do it. I was on 50 two months ago, I thought I'd be up to 60's or 55's by now but I just decided to do 5 sets of 50's for old times sake. All the acccesory exercises were great. I had never gone heavy on the pec deck and today I nailed my chest doing so.

Diet:
  • Dannon Blueberry Yogurt, muscle milk w/ milk shake
  • 1.5 scoops of whey, dextrose shake
  • Met-RX Big 100 bar
  • Chipotle Bol (rice, pinto, chicken, all salsa's, lettuce)
  • Steak, baked potato, green beans
  • Muscle Milk w/ milk shake
DE Squat/Deadlift tomorrow.



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Old 06-29-2007, 04:47 PM   #72
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Friday; 6.29.07

DE Squat/Deadlift

Speed Bench Squats:
175 x 3 x 5
225 x 3 x 3
135 x 3 x 2

Bent Over Dumbbell Rows:
75 x 12
80 x 10
85 x 8
90 x 6
95 x 5
100 x 3

Hip Abductor / Hip Adductor:
100 x 10 / 125 x 10
75 x 15 / 100 x 15
75 x 15 / 100 x 15
75 x 15 / 100 x 15

Dropset
Lat Pulldown:
175 x 5
150 x 5
130 x 5
110 x 3
90 x 5

CAT100
Machine Shrugs
180 x 10
140 x 12
100 x 15
90 x 15
75 x 13
50 x 20

Hyperextensions:
35 x 10
35 x 10
35 x 10

Single Arm Dumbbell Preachers:
30 x 10
30 x 8

I had an excellent workout this afternoon. The squats were superb. I searched for a box but just settled on a bench. They're a little lower, but I was still able to do some nice speed squats. I was surprised at how heavy I was able to get with the DB rows. I picked up the 75 pound dumbbell and cranked out 8, then 10, before struggling to 12. I had planned on performing only 5 sets, but I wanted to give that 100 lbs dumbbell a shot. I asked a buddy to help me on the Lat Pulldown Hammer Strength plate loaded machine, those sets were brutal. I also haven't done the Abductor and Adductor machines in a while, so that felt really good as an accessory to my squats. The machine shrugs were pretty cool. I planned on doing dumbbell shrugs, but I saw somebody using the machine they have and I wanted to give them a shot. They were great. The hyperextensions were incredible. I wish I had been doing these all along, it irritates me that I hadn't been doing them in the past. Needless to say, after three sets I'm fried. I threw some bicep work in at the end for shits and giggles...

Diet:
  • 2 whole eggs, 3 egg whites scrambled with a slice of swiss cheese, two pieces of multigrain toast, chocolate milk
  • Frozen strawberries, banana, skim milk, 2 scoops of whey
It's a friday, so I'll probably be going out to eat with my friends tonight. Chipotle, Subway, something decent. Although the booze ain't decent at all.. ugh.

Off until Monday.



Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches
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Old 07-03-2007, 06:26 PM   #73
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After my workout last night I went right to bed so that I'd be ready for my workout before work this morning, so I never got around to posting my journal entry.

I brought my workout journal to work today after my workout in hopes that I'd be able to write them up during my lunch break but I was never around a computer and ended up not having enough time (what else is new?). Did I mention that I left my notebook there?

If I can get into work tomorrow sometime I'll pick it up and post, if not, expect three journal entries on Thursday.

Fuck.



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Old 07-05-2007, 10:06 PM   #74
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Monday; 7-2-2007

DE Bench

Speed Bench Press
135 x 3 x 10

Hammer Strength Shoulder Press
75 x 12
85 x 10
95 x 8
105 x 6
115 x 4
125 x 2

30 sec RI
Hammer Strength Dips
20 x 100
12 x 100
10 x 100
8 x 100

Dumbbell Incline Press
5 x 8 x 50

Tate Presses:
Just tested them out

It's hard to post these workouts from a few days ago with 100% certainty, because I was little messy. I did try Tate Presses which were fun. Everything else was supersetted or something of the sort.



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Old 07-05-2007, 10:08 PM   #75
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I don't understand sped bench press if you aren't using something for accomodating resistance. Otherwise you spend half the time decelerating.



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Old 07-05-2007, 10:12 PM   #76
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Tuesday; 7.3.07

ME Squat/Deadlift

Platform Deadlifts:
135 x 3
165 x 3
195 x 3
225 x 3
255 x 3
285 x 3
315 x 2
345 x 1
360 x 1
375 x 0

Hack Squats:
200 x 6 x 5

Machine CG Chindowns:
175 x 6
165 x 6
155 x 6
150 x 7
150 x 7

Hyperextenions:
50 x 6 x 3

Tuesday's workout was good. I was able to do real well on the platform deadlifts, and I can almost feel my hamstrings and entire posterior chain getting stronger by the workout. I've also jumped up quite a bit with the Hyperextensions. I've pretty much made them a staple in my workouts.

Good workout. Tomorrow I've got a DE Bench day.



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Old 07-06-2007, 06:26 AM   #77
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Why are you doing 2 DE Bench workouts in a week (see post #74)? Is this an experiment you're working on?
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Old 07-06-2007, 06:41 AM   #78
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Seems like you're progressing well.



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Old 07-06-2007, 12:21 PM   #79
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Quote:
Originally Posted by P-funk View Post
I don't understand sped bench press if you aren't using something for accomodating resistance. Otherwise you spend half the time decelerating.
Well, if we can all agree that speed bench is performed as an effort to increase the speed with which one can get the bar off the chest and into a zone where the triceps can take over the lift, then why add acomodating resistance necessarily? I'd almost argue that only the first 4-5" or so are really important anyways.



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Old 07-06-2007, 12:22 PM   #80
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And don't sweat the CAT stuff, sox. It's meant to be hard, especially the first few times you try it. MJH has been doing it for years and had the same problem initially.



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Old 07-06-2007, 02:19 PM   #81
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Quote:
Originally Posted by Triple Threat View Post
Why are you doing 2 DE Bench workouts in a week (see post #74)? Is this an experiment you're working on?
Post #74 was from this past Monday. I left my notebook at work over the holiday and didn't pick it up until yesterday which might have confused you. I've been following a DE Bench, ME Squat/Deadlift, off, ME Bench, DE Squat/Deadlift, off, off format.




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Old 07-06-2007, 02:22 PM   #82
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Quote:
Originally Posted by Witchblade View Post
Seems like you're progressing well.
I've progressed with my bench, my deadlift, and my hyperextensions. I've yet to actually squat heavy on a ME day, I had planned to tomorrow but I scraped the shit out of my knee on Tuesday night and it's been killing me ever since.

I should probably just grow a pair, huh?



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Old 07-06-2007, 02:23 PM   #83
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Quote:
Originally Posted by Saturday Fever View Post
Well, if we can all agree that speed bench is performed as an effort to increase the speed with which one can get the bar off the chest and into a zone where the triceps can take over the lift, then why add acomodating resistance necessarily? I'd almost argue that only the first 4-5" or so are really important anyways.
Would you recommend I add chains or some form of resistance when Speed Benching, as Patrick has.

Both of you guys know more than I do, I'll take any advice I can get.



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Old 07-06-2007, 02:25 PM   #84
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Quote:
Originally Posted by Saturday Fever View Post
And don't sweat the CAT stuff, sox. It's meant to be hard, especially the first few times you try it. MJH has been doing it for years and had the same problem initially.
I've been fine with some exercises, but have struggled with others. I didn't think my triceps would be so shot, but even 50 was a struggle on bodyweight dips... That was strange to me because I can add quite a bit of weight.. I guess I just don't have the endurance in my triceps to bust out that many reps.

Thanks for coming, my friend.



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Old 07-06-2007, 02:37 PM   #85
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Do you ever use any bands or chains?



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Old 07-06-2007, 04:18 PM   #