Heya man workouts are lookin awsome!! Yea it sux working out when your still sore but ya just gotta truck through it and keep kickin ass! Your doing great bro!
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Michael's bulk
- Thread starter ihateschoolmt
- Start date
I'm going to deadlift tomorrow, my legs are still to sore to do it today.
Didn't deadlift.
Close grip bench 145x7 145x6 135x8
Dips BW+45x8 BWx45x7 BWx15
Skull crushers 70x10
Military press 115x8 (PR) 115x7 105x7
DB press 40x5
Lateral raises 30x10 30x10
Close grip bench 145x7 145x6 135x8
Dips BW+45x8 BWx45x7 BWx15
Skull crushers 70x10
Military press 115x8 (PR) 115x7 105x7
DB press 40x5
Lateral raises 30x10 30x10
EDIT: not doing this work out.
I'm going to finish out this week and then do strength. I was sick today so I didn't work out.
I'm going to finish out this week and then do strength. I was sick today so I didn't work out.
Last edited:
Alright, scratch the above work out. I'm working with someone now to figure what to do.
Bench 155x8 (PR?) 155x5 145x7 (1 minute rests, should have rested longer)
Incline DB 55x9 (PR?)55x8 55x8
DB flies 30x10 30x10
Bent over rows 155x10 155x9 155x9 165x8 (PR I used slight momentium on the last few though)
Pull ups 18 11 9 8 1 minute rests
Ghetto T bar rows bar+75x10 bar+110x9 bar+110x9
Bench 155x8 (PR?) 155x5 145x7 (1 minute rests, should have rested longer)
Incline DB 55x9 (PR?)55x8 55x8
DB flies 30x10 30x10
Bent over rows 155x10 155x9 155x9 165x8 (PR I used slight momentium on the last few though)
Pull ups 18 11 9 8 1 minute rests
Ghetto T bar rows bar+75x10 bar+110x9 bar+110x9
Whats goin on Brother Michael!!!
Nothing too much. How have you been? I haven't talked to you in a while.Archangel said:
ME Squat/Deadlift day
Box squats (2 weeks)/deadlifts (2 weeks)Box squats (2 weeks)good mornings (2 weeks)-(Primary)
dimal deadlifts (2 weeks) glute ham raises(2 weeks) - 3 x 20 and 3 x failure with glute raises
Decline weighted situps - 4 x 8-12
calf raise - 2 x 8-12
ME Bench Press Day:
Bench Press (for 2 weeks) rack lock outs (2 weeks) - Work my way up to 1RM beginning with triples (Primary)
CG Bench Press - 2 x 5-10
Incline DB press - 2 x 5-10
Bent over rows - 3 x 5-10
Wide grip pull ups - 2xfailure
Squat/deadlift Day:
Speed squats 8 x 2 (50% (of 1rm)55% 60% back to 50% change every week) (Primary)
Stiff legged deadlifts 5 x 5-10
Hyper extensions 3 x 5-10
DE Bench Press Day:
Bench press - 9 x 3 with explosive speed (Primary)
CG Bench Press - 2 x 5-10
Military press press - 2 x 5-10
Bent over rows - 3 x 5-10
Wide grip pull ups - 2xfailure
OK, this is going to be my westside routine. I am going to get advice from Mike ruggeria (SP) on it later, so it might change a little. For those you don't know Mike is one of the best westside lifters around today. He is amazingly strong.
Box squats (2 weeks)/deadlifts (2 weeks)Box squats (2 weeks)good mornings (2 weeks)-(Primary)
dimal deadlifts (2 weeks) glute ham raises(2 weeks) - 3 x 20 and 3 x failure with glute raises
Decline weighted situps - 4 x 8-12
calf raise - 2 x 8-12
ME Bench Press Day:
Bench Press (for 2 weeks) rack lock outs (2 weeks) - Work my way up to 1RM beginning with triples (Primary)
CG Bench Press - 2 x 5-10
Incline DB press - 2 x 5-10
Bent over rows - 3 x 5-10
Wide grip pull ups - 2xfailure
Squat/deadlift Day:
Speed squats 8 x 2 (50% (of 1rm)55% 60% back to 50% change every week) (Primary)
Stiff legged deadlifts 5 x 5-10
Hyper extensions 3 x 5-10
DE Bench Press Day:
Bench press - 9 x 3 with explosive speed (Primary)
CG Bench Press - 2 x 5-10
Military press press - 2 x 5-10
Bent over rows - 3 x 5-10
Wide grip pull ups - 2xfailure
OK, this is going to be my westside routine. I am going to get advice from Mike ruggeria (SP) on it later, so it might change a little. For those you don't know Mike is one of the best westside lifters around today. He is amazingly strong.
Awsome man! I love watching westside LOL. Just b/c I can't do it heh so I love to watch!ihateschoolmt said:
I haven't worked legs in like 2 weeks so I was weak as hell today. I'm not going to log work outs for a little bit until I get used to this kind of training.
Git R Done!!!ihateschoolmt said:
I know I said I wasn't logging work outs for a while, but I hit a PR on everything but shoulder press today. So I'm going to log it.
Bench (comp style) 95x3 115x3 135x3 155x3 175x4 195x3 205x1.5 (PR guessing a 210 bench)
DB incline 60x7 60x8 (PR) 60x6
Bent over rows 175x7(PR) 165x9 165x8
Wide grip pull ups BWx20 (PR) BWx11
Shoulder press 105x7 105x7 105x6
Decline sit ups 45x20 45x20 45x20
Bench (comp style) 95x3 115x3 135x3 155x3 175x4 195x3 205x1.5 (PR guessing a 210 bench)
DB incline 60x7 60x8 (PR) 60x6
Bent over rows 175x7(PR) 165x9 165x8
Wide grip pull ups BWx20 (PR) BWx11
Shoulder press 105x7 105x7 105x6
Decline sit ups 45x20 45x20 45x20