A penny for my thoughts, now I'm rich

soxmuscle · 05-12-2008, 08:31 PM

ME Deadlift/Squat
Monday, May 12th 2008

Deadlift = 135x5, 185x4, 225x3, 245x2, 265x2, 285x2, 305x2, 325x1, 345x1, 365x1, 385x1, 405x1, 425x0.
Leg Press = 270x5, 360x5, 450x5, 540x3, 630x2.

I did Pendlay Rows, Shrugs and Lat Pulldown after I finished up with the leg press, but it really sucked, so I'm not even sure if I should "count" it.

So I went down with 630 on the first rep and nailed it, tried for a second, needed about 10-15 seconds to inch it back up. When I finally racked it, I was seeing these little flashing lights, I felt light headed, and like I was going to puke. I went to the bathroom, dry heaved for a bit and then struggled through the rest of my workout.

I really shouldn't care how the rest of my workout went, the Deadlifts were phenomenal and the Leg Press was even better. That set of 630 was one of the best sets of anything I've ever done in my life. There was no way I should have gotten that up, but I kept pushing pushing and pushing and finally inched it up.

The set of 425 that I failed on was probably due to so many warm-up sets. Note to self, go up by higher increments.

Good workout, despite being disappointed with how I finished up post-dry heaving.

Diet:
- 2% milk, 1 serving of Natty PB, 2 scoops of chocolate whey, banana, ice = shake
- Healthy Request Chunky Chicken Noodle Soup
- (2) Tuna, Omega 3 Mayo, Celery, Carrots, and black pepper whipped up on sprouted grain bread
- Skim milk, 2 scoops of whey
- Dinner will come after the Celts game, I'm thinking about making some Whole Grain pasta with Meat Sauce.

fufu · 05-12-2008, 10:07 PM

When I would go for a PR I would warm up like this -
135x10, 225x2, 315x1, 405x1 then whatever the PR attempt was.

Not sure what Westside says specifically, I seem to remember them employing alot of warm up sets.

katt · 05-13-2008, 09:10 AM

Damn.. that's alot of deads!!

So with this Westside program, are you bulking? Maintaining?

danny81 · 05-13-2008, 07:14 PM

Quote:

Originally Posted by soxmuscle

Bodybuilding bores me. Powerlifting doesn't.

Now I don't stuff my face all day, every day and aspire to be some fat fuck powerlifter and I welcome any and all gains in my physique but pound for pound, being the strongest person I can be is more important to me than getting that "pump in my bi's" and other gay shit that normal people aspire for.

lmao dats how i want to be to ya digz. being big is nasty i wanna be strong for my weight.

soxmuscle · 05-17-2008, 01:33 PM

Quote:

Originally Posted by danny81

lmao dats how i want to be to ya digz. being big is nasty i wanna be strong for my weight.

I digz, dawg.

soxmuscle · 05-17-2008, 01:37 PM

Quote:

Originally Posted by katt

Damn.. that's alot of deads!!

So with this Westside program, are you bulking? Maintaining?

I really don't have a label yet for what it is I'm doing. I guess I should say I'm maintaining considering I'm really not paying any extreme attention to my diet.

I want to gain strength while staying cut. Kind of an oxymoron, but it's actually been working of late.

Too many deads, I felt dead after this workout

soxmuscle · 05-17-2008, 01:48 PM

Quote:

Originally Posted by fufu

When I would go for a PR I would warm up like this -
135x10, 225x2, 315x1, 405x1 then whatever the PR attempt was.

Not sure what Westside says specifically, I seem to remember them employing alot of warm up sets.

I've always felt my strongest when I've done 10+ "warm-up" sets.

However, what I'll be doing from this point forward.. when it starts to get heavy for me, I'll most likely just do singles, because I feel like I'm exerting too much energy/power trying for that second rep, when I'm really only doing the set to get warm/feel that amount of weight in my hands, something where a single rep is all that is needed.

Thanks for coming fu.

soxmuscle · 05-17-2008, 02:04 PM

ME Bench
May 14th 2008

Bench: 135x5, 155x4, 175x3, 195x3, 215x1, 235x1, 245x0, 225x1, 225x1, 225x1.
Military BB: 95x5, 105x4, 115x3, 125x3, 135x1, 145x1, 155x0, 135x1, 115x3, 95x8.
Skullcrushers BB: 50x8, 60x8, 70x6, 75x4, 80x3, 85x3, 65x8.

I had a very good workout on Wednesday, but I definitely didn't hit any PR's and it was something I knew going into the workout because my chest was still sore from the DE day on the previous Sunday.

soxmuscle · 05-17-2008, 02:08 PM

DE Squat/Deadlift
May 15th 2008

Chain Squats: 100+chains x 3 reps x 8 sets
Cable Rows: 100x12, 115x12, 130x12, 145x12.
HS High Pull: 150x10, 160x10, 170x8, 180x8.
Leg Extensions: 200x10, 215x10, 230x10, 245x10, 160x10.
Abductor: 150x15x3
Adductor: 100x15x3
Incline Bench Pullovers: 50x12, 55x12, 60x10, 65x10.
Barbell Curls: 85x8, 80x8, 75x8.
DB Shrugs: 75x10x4.

Triple Threat · 05-17-2008, 05:00 PM

Quote:

Originally Posted by fufu

When I would go for a PR I would warm up like this -
135x10, 225x2, 315x1, 405x1 then whatever the PR attempt was.

Not sure what Westside says specifically, I seem to remember them employing alot of warm up sets.

I think if you're trying to max out, then do as few sets as necessary to get there safely. On the other hand, if you're just after some high volume, then it doesn't make any difference where you top out.

fufu · 05-17-2008, 09:00 PM

agree

Stewart20 · 05-17-2008, 09:35 PM

Quote:

Originally Posted by soxmuscle

I couldn't agree more.

Commercial gyms are shit, powerlifting gyms are the next best thing, but a home gym where I can blast music, slam weights, use chalk without worrying, etc. would be ideal.

I feel like a home gym wouldn't be all that expensive either. What do I need? A squat rack, a lot of weight, an Olympic barbell, and a few various other things... whats your home gym have?

I have accumulated a lot of stuff over a span of a couple of years. Here's what I have:
squat rack
bench press bench
adjustable flat bench
chest supported row machine
plate loaded squat machine (what I call lever squats in my journal)
dip bars
chinup/pullup station
trap bar
lots of weight
hex dumbbells from 10 lbs to 50 lbs in pairs
glute ham raise/hyper bench

You could get away with a good power cage, an adjustable bench and a glute ham raise/hyper machine and still do a decent westside routine. But obviously, you build the gym over time, buy one new piece a year or whatever, and eventually, you will have a real nice setup.

soxmuscle · 05-18-2008, 09:33 AM

Quote:

Originally Posted by fufu

agree

Quote:

Originally Posted by Triple Threat

I think if you're trying to max out, then do as few sets as necessary to get there safely. On the other hand, if you're just after some high volume, then it doesn't make any difference where you top out.

The silly thing is I know you two are right.

Basically, I can't just go to the gym, perform 5 warm-up sets and then 1-2 working sets maxing out and leave even if thats how I'm going to become my strongest.

Last summer I was going up by increments of 30 pounds (because it's convenient) on my bench, squat, and deadlifts but because I was doing so few sets, I would be doing other things in addition to maxing out on these aforementioned lifts.

Looking back at my last journal, perhaps I should go back to doing what I did then: keep the max out lift short and sweet with the other heavy accessory work fatiguing me and not performing a marathon deadlift day with little to none accessory work.

soxmuscle · 05-18-2008, 09:38 AM

Quote:

Originally Posted by Stewart20

I have accumulated a lot of stuff over a span of a couple of years. Here's what I have:
squat rack
bench press bench
adjustable flat bench
chest supported row machine
plate loaded squat machine (what I call lever squats in my journal)
dip bars
chinup/pullup station
trap bar
lots of weight
hex dumbbells from 10 lbs to 50 lbs in pairs
glute ham raise/hyper bench

You could get away with a good power cage, an adjustable bench and a glute ham raise/hyper machine and still do a decent westside routine. But obviously, you build the gym over time, buy one new piece a year or whatever, and eventually, you will have a real nice setup.

It's definitely something I'll consider down the road.

I actually got an adjustable bench for my birthday years ago that is still in pretty solid condition, mainly because I used it like ten times total, so that's a start..

Great list though, have you posted pictures of your home gym before? I'd love to check it out...

soxmuscle · 05-18-2008, 09:41 AM

With the Celtics game this afternoon, I decided to take it easy last night so I could get my workout in this morning... or so I thought.

Being hungover sucks, but man, with how much food I ate last night, being on the toilet on and off since I woke up at 9:30 might be worse.

Yes, I am pooping as I write this

Stewart20 · 05-18-2008, 09:56 AM

Quote:

Originally Posted by soxmuscle

It's definitely something I'll consider down the road.

I actually got an adjustable bench for my birthday years ago that is still in pretty solid condition, mainly because I used it like ten times total, so that's a start..

Great list though, have you posted pictures of your home gym before? I'd love to check it out...

I guess the only glimpses of it that I've shown were in some of the videos of lifts I have posted, but I have to get it more straightened out before I post a pic of it, I just moved into my new house about a month ago and it's still a mess down there in the basement, plus I am using my son's multicolored floor tiles as a gym floor by my squat rack and an old area rug under my bench press setup, so it looks a little silly.

Some day when I get the money, I am going to get just the blue colored floor tiles and put them under the whole thing, then I will post some pics.

danny81 · 05-18-2008, 09:21 PM

Im starting to lift weights 2morrow. i would do sometihng like this but i cant be lifting 4-5x a week lol. so im just doing like a body building workout.

the other half · 05-19-2008, 09:51 AM

congrats on the victory last night!!!!!

good looking workouts, very impressive numbers.

danny81 · 05-19-2008, 04:33 PM

Quote:

Originally Posted by soxmuscle

With the Celtics game this afternoon, I decided to take it easy last night so I could get my workout in this morning... or so I thought.

Being hungover sucks, but man, with how much food I ate last night, being on the toilet on and off since I woke up at 9:30 might be worse.

Yes, I am pooping as I write this

celtics won =). u think they can beat the pistons i bet mad paper that they would win.

soxmuscle · 05-19-2008, 05:47 PM

Quote:

Originally Posted by Stewart20

I guess the only glimpses of it that I've shown were in some of the videos of lifts I have posted, but I have to get it more straightened out before I post a pic of it, I just moved into my new house about a month ago and it's still a mess down there in the basement, plus I am using my son's multicolored floor tiles as a gym floor by my squat rack and an old area rug under my bench press setup, so it looks a little silly.

Some day when I get the money, I am going to get just the blue colored floor tiles and put them under the whole thing, then I will post some pics.

Make sure to take some before pics.

Looking back on your man-child gym when your done will be good for some laughs.

soxmuscle · 05-19-2008, 05:48 PM

Quote:

Originally Posted by danny81

Im starting to lift weights 2morrow. i would do sometihng like this but i cant be lifting 4-5x a week lol. so im just doing like a body building workout.

I lift weights four times per week. Is that a lot?

soxmuscle · 05-19-2008, 05:49 PM

Quote:

Originally Posted by the other half

congrats on the victory last night!!!!!

good looking workouts, very impressive numbers.

Thanks so much! Even if you're not a Celtics or Cavs fan, that was one hell of a basketball game.

Eh, not impressive enough

soxmuscle · 05-19-2008, 05:50 PM

Quote:

Originally Posted by danny81

celtics won =). u think they can beat the pistons i bet mad paper that they would win.

The Pistons are good enough to win one in Beantown. If the Celts can't find their stride on the road, their time might be up. Still, you can bet your ass I think they'll win.

danny81 · 05-19-2008, 05:58 PM

Quote:

Originally Posted by soxmuscle

I lift weights four times per week. Is that a lot?

yah man. especially if you begin fighting. bro if you become an mma fighter ur not gunna be able to keep that shit up bro. but do that shit for now so u can get mad strong before u start fighting ya digz?

danny81 · 05-19-2008, 05:59 PM

Quote:

Originally Posted by soxmuscle

The Pistons are good enough to win one in Beantown. If the Celts can't find their stride on the road, their time might be up. Still, you can bet your ass I think they'll win.

lol i hope so. they my second fav tea right behind the kings. especially now that they have my boy artest.

05-12-2008, 08:31 PM	#31
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 8,280 Photos: 10	ME Deadlift/Squat Monday, May 12th 2008 Deadlift = 135x5, 185x4, 225x3, 245x2, 265x2, 285x2, 305x2, 325x1, 345x1, 365x1, 385x1, 405x1, 425x0. Leg Press = 270x5, 360x5, 450x5, 540x3, 630x2. I did Pendlay Rows, Shrugs and Lat Pulldown after I finished up with the leg press, but it really sucked, so I'm not even sure if I should "count" it. So I went down with 630 on the first rep and nailed it, tried for a second, needed about 10-15 seconds to inch it back up. When I finally racked it, I was seeing these little flashing lights, I felt light headed, and like I was going to puke. I went to the bathroom, dry heaved for a bit and then struggled through the rest of my workout. I really shouldn't care how the rest of my workout went, the Deadlifts were phenomenal and the Leg Press was even better. That set of 630 was one of the best sets of anything I've ever done in my life. There was no way I should have gotten that up, but I kept pushing pushing and pushing and finally inched it up. The set of 425 that I failed on was probably due to so many warm-up sets. Note to self, go up by higher increments. Good workout, despite being disappointed with how I finished up post-dry heaving. Diet: - 2% milk, 1 serving of Natty PB, 2 scoops of chocolate whey, banana, ice = shake - Healthy Request Chunky Chicken Noodle Soup - (2) Tuna, Omega 3 Mayo, Celery, Carrots, and black pepper whipped up on sprouted grain bread - Skim milk, 2 scoops of whey - Dinner will come after the Celts game, I'm thinking about making some Whole Grain pasta with Meat Sauce.
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

05-12-2008, 10:07 PM	#32
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,225 Photos: 7	When I would go for a PR I would warm up like this - 135x10, 225x2, 315x1, 405x1 then whatever the PR attempt was. Not sure what Westside says specifically, I seem to remember them employing alot of warm up sets.
	fufu's 1337 Journal Your diet will set you free.

05-17-2008, 02:04 PM	#38
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 8,280 Photos: 10	ME Bench May 14th 2008 Bench: 135x5, 155x4, 175x3, 195x3, 215x1, 235x1, 245x0, 225x1, 225x1, 225x1. Military BB: 95x5, 105x4, 115x3, 125x3, 135x1, 145x1, 155x0, 135x1, 115x3, 95x8. Skullcrushers BB: 50x8, 60x8, 70x6, 75x4, 80x3, 85x3, 65x8. I had a very good workout on Wednesday, but I definitely didn't hit any PR's and it was something I knew going into the workout because my chest was still sore from the DE day on the previous Sunday.
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

05-17-2008, 02:08 PM	#39
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 8,280 Photos: 10	DE Squat/Deadlift May 15th 2008 Chain Squats: 100+chains x 3 reps x 8 sets Cable Rows: 100x12, 115x12, 130x12, 145x12. HS High Pull: 150x10, 160x10, 170x8, 180x8. Leg Extensions: 200x10, 215x10, 230x10, 245x10, 160x10. Abductor: 150x15x3 Adductor: 100x15x3 Incline Bench Pullovers: 50x12, 55x12, 60x10, 65x10. Barbell Curls: 85x8, 80x8, 75x8. DB Shrugs: 75x10x4.
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

05-17-2008, 09:00 PM	#41
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,225 Photos: 7	agree
	fufu's 1337 Journal Your diet will set you free.

05-13-2008, 09:10 AM	#33
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,117 Photos: 37	Damn.. that's alot of deads!! So with this Westside program, are you bulking? Maintaining?

05-18-2008, 09:41 AM	#45
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 8,280 Photos: 10	With the Celtics game this afternoon, I decided to take it easy last night so I could get my workout in this morning... or so I thought. Being hungover sucks, but man, with how much food I ate last night, being on the toilet on and off since I woke up at 9:30 might be worse. Yes, I am pooping as I write this
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

05-18-2008, 09:21 PM	#47
danny81 Registered User Join Date: Feb 2007 Posts: 4,764	Im starting to lift weights 2morrow. i would do sometihng like this but i cant be lifting 4-5x a week lol. so im just doing like a body building workout.
danny81 Registered User Join Date: Feb 2007 Posts: 4,764

05-19-2008, 09:51 AM	#48
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,357 Photos: 5	congrats on the victory last night!!!!! good looking workouts, very impressive numbers.
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo