Soxmuscle Presents: Westside Training

[fUnc17]

Good deadlifts

Dude I am the say way, im such a prick. I wait till the last minute to register for classes and get buttfucked with a shitty schedule.

 

[soxmuscle]

Eh, decent deadlifts considering I've done more in the past. I'm not upset about it though.

Haha. My schedule is allllll over the place, but at least I don't have friday classes and my busiest day is Tuesday which is usually an off day from the gym for me, so it isn't too bad... I hear you though. How are classes going?

 

[soxmuscle]

ME Bench
January 9th, 2008

Bench Press: 135x8, 155x5, 175x4, 195x3, 225x1, 185x5.
Standing Military Press: 95x7, 105x5, 115x3, 125x2, 135x1, 100x5.
Weighted Dips: 50x7, 7, 7, 7, 6.
French Press: 67.5x8, 67.5x6, 57.5x10, 57.5x10.
Single Cable Lateral Raise: 12x10, 10, 8, 8.
Decline Cable Flies: 20x10, 25x8, 20x10.
Push-ups: 10, 10, 10

Diet:
- Barilla Plus Rotini, Prego Marinara Sauce, (4) laughing cow squares, mushrooms.
- EAA's w/ Orange Juice
- Protein shake w/ Orange Juice

My workout today was good, really good, but I was really limited with how sore I was from Sunday. I was so accustomed to having two full days and change between workouts last semester that when I stopped performing the same workouts, my body wasn't used to it. Oh well, I just made Military Press the main exercise of today's workout instead of the bench press. I've also been limited on Bench days because I really tweaked my wrist performing heavy DB lateral raises. That's where the cable lateral raise and stuff has come in because I go light and it doesn't hurt compared to when I try doing upright rows or something of the sort and have to stop midset because my wrist is in agonizing pain. Hmm...

Diet's gone well today thus far, although after eating as much as I did last night, my bowels weren't happy all of this morning, I must've made about 5 or 6 trips to the bathroom..

Depending on how tomorrow goes, I'm pretty happy about this week and am glad to be back in the grind.

 

[soxmuscle]

DE Squat/Deadlift
January 10th, 2008

Squat: 135x5, 185x4, 225x3, 3, 3, 3, 3, 3, 3, 3.
SLDL: 135x10, 160x8, 185x6, 160x8, 135x10.
BW Pull-ups: 8, 8, 8, 8.
Cable Rows: 100x10, 10, 10, 10.
Face Pulls: 60x10, 10, 10.
Leg Extensions: 100x10, 10, 10, 10.
Pullovers: 30x12, 50x10, 50x10.
Cable Bicep Curls: 50x8, 45x9, 40x10.

Diet:
- (1) Kashi TLC bar
- (1) Powerbar Performance bar
- (1) glass of 2% organic milk
- EAA's w/ crystal light
- 1.5 scoops whey w/ 8 oz. of orange juice + water

Despite similar soreness to how I felt yesterday, I had a real solid workout today. I took some CEE that I had left over in my car trunk from back in my high school days last night to see if it would curb this being sore thing and allow my body to recover/get used to the routine I'm doing like it was a month ago. It probably did nothing, but mentally I thought I looked bigger than I did. I don't plan on continuing to use the CEE, only when I'm really sore and need it, same goes for the EAA's I've been taking the past two days. Everything was done really light today because I was still real sore from Monday, but it all went well. Squats were a breeze, again the rest thing has helped in that department, the SLDL's felt easy w/o straps which was nice, and then naturally doing 8 pull-ups, 100 pounds on the cable rows, etc. was very easy. I had until 1:25 today to get everything done because the rec center I went to today closes for two hours for some class throughout the week and usually I run right up until the bell, not today though, it was probably one of the more intense workouts I've had in a while and it showed when I completed everything I had written out in under an hour. I added some abs at the end, but couldn't really get in the groove, mainly because I had to poop all workout which I'm about to do now...

 

[soxmuscle]

Completed Diet from January 9th, 2008:

Diet:
- Barilla Plus Rotini, Prego Marinara Sauce, (4) laughing cow squares, mushrooms.
- EAA's w/ Orange Juice
- Protein shake w/ Orange Juice
- (2) 8% lean ground sirloin patties on multi-grain bread w/ tomatoes and a laughing cow square.
- Bowl of Kashi Go Lean Cereal before bed

 

[soxmuscle]

Fun weekend, back to the gym, then to the IU basketball game...

It'll be nice to be working out while the Colts are playing, not a soul will be in the joint.

 

[NordicNacho]

Is there team any good this year? Ucla won yesterday sbould be number 4 this week

 

[soxmuscle]

Is there team any good this year? Ucla won yesterday sbould be number 4 this week

We're excellent this year, easily a top 5 team talent wise, but as today showed, we can be "too young" at times.

 

[soxmuscle]

DE Bench
January 13th, 2008.

Speed Incline Bench: 135x3x8.
Seated Military Press: 95x10, 9, 8, 8, 8.
DB Flat Press: 50x10, 55x10, 60x8, 65x8, 75x4.
French Press: 57.5x10, 67.5x8, 77.5x5, 57.5x10.
Tate Presses: 25x12, 27.5x12, 30x10.
Cable Shoulder Raise: 12x12, 12, 12.
Pec Deck: 70x12, 12, 12.

Diet:
- (1) scoop of whey w/ milk
- (2) scoops of whey w/ milk
- (.5) Barilla Plus Rotini, Ground Sirloin, Mushrooms, Marinara sauce
- (.5) " "

I had a very good workout today and it was nice to keep it light as I worked out with one of my roommates. My wrist is still giving me problems but only on various exercises, oh well...

 

[soxmuscle]

ME Squat/Deadlift
January 14th, 2008

Squat: 135x6, 185x5, 225x3, 255x3, 285x3, 315x3, 345x1, 315x1, 225x3, 135x6.
Rack DL's: 315x5, 365x5, 405x5, 455x3, 315x5.
Barbell Rows: 185x8, 205x6, 225x4, 245x2, 185x8.
Lat Pulldown: 240x5, 225x5, 210x5, 195x5, 180x5.
DB Preacher Curls: 25x10, 10, 10.

Diet:
- Power Bar
- Protein Shake
- Chipotle Burrito Bol
- Omelette (2 yolks, 4 whites, chopped tomatoes/green peppers)
- PBJ (Sugar free jelly, natural pb, whole grain bread)
- (2) servings of Tostitos (stoned feast, uh-oh...)

My wrist still bothers me at times, for instance on the curls which is why I kept them so light. Other than that I was right back in the grind. Rows were heavy, set a pr squatting, rack deadlifted more than I ever have before..

 

[PreMier]

nice PR

 

[soxmuscle]

nice PR

Thanks mang. The weights felt good on Monday, hope they feel even better in the next hour or so when I head to the gym.

 

[fufu]

good job, how high do you set the bar on the rack deads?

my friend who tends to be stupid when it comes to training claimed he rack deadlifted over 800 lbs. Once I saw him do them at 495, about a 5 inch ROM. His best deadlift w/ straps was like 435 though.

 

[soxmuscle]

I'm pretty good about setting the racks at no higher than my knees, obviously depending on what squat rack I'm using. The one I used the other day I put on level three which was a little high than what I would use at home, but level 2 was at my ankles and level 4 was at my waist, so...

I haven't seen other people do rack deadlifts, but I have seen other people shrug using terrible form.

 

[fufu]

gotcha

since you DL in the 400's I can assume you aren't getting crazy with the height on the rack deads.

when do you plan on going for a DL 1RM?

 

[soxmuscle]

This will be my routine going forward:

Week 1:

ME Squat/Dead - max out w/ squats
DE Squat/Dead - dynamic deadlift work

Week 2:

ME Squat/Dead - max out w/ deads
DE Squat/Dead - dynamic squat work

...and so on.

I did that towards the end of last semester and got some quality results from it. So to answer your question, next Monday! ha.

 

[fufu]

cool, do you know what you are going for?

 

[soxmuscle]

I don't really have any goal that I'm shooting for right now, ideally I'll be improving every week now that I'm back in the grind of things.

It certainly would be nice to pull 500 soon though...

 

[katt]

500? What has been your best so far?

 

[soxmuscle]

I've pulled, I want to say 435 in the past, but recently I've been struggling to get by four plates.

 

[soxmuscle]

I still have yesterdays workout to post, but I only have so much time this morning before classes, so I need to get going.

I'll post double action when I get back, and let me tell you, I had a good workout yesterday.

 

[Gazhole]

You've got some bloody strong lifts there, dude.

I dont think ive ever posted in here, so hey!

 

[soxmuscle]

Whats going on, Gaz?

I try my best, keep in mind I'm using straps to pull such weight. It's good, but not good enough..

 

[soxmuscle]

You won't believe what happened at the gym today...

So I lost my ID somehow, someway yesterday. I got in with it, I rented a lock with it, put it in my locker and when I came back after my workout, it and nothing else was gone. I figured it would show up in something, but it never did. So I used the IU id I have for my fake id to get into the srsc, got caught (I can get into bars with it, but I can't get into the rec center to lift, pathetic) and they didn't let me in, I had to plead with them to give it back to me (I said it was my friends and he's going to kill me) and luckily got it back. So then I run to the other gym, get in no problem, but it closes at 1:25 so I only had like 45 minutes to lift. Oh well, still a good workout.

 

[PreMier]

i've pulled 500. race ya there? haha

 

[soxmuscle]

i've pulled 500. race ya there? haha

...only if you promise to go sledding again when you heal

 

[soxmuscle]

ME Bench
January 16th, 2008

Bench Press: 135x5, 155x3, 175x3, 195x3, 215x2, 235x1, 250x0, 185x5.
Weighted Dips: 75x5, 70x6, 65x6, 60x6, 50x8.
BB Military Press: 95x8, 105x7, 115x5, 125x2, 95x8.
DB Incline: 50x8, 7, 6, 5, 5.

Various cable work that I didn't write down.

All and all yesterday was a very good workout. My friend is very interested in working out with me, so I brought him along for the ride and he did very well. I was impressed. I weighed in at under 150 yesterday, which was strange because with all this pot I've been smoking, I was getting closer to the 155 range pre-winter break, and now I'm back to normal 150. Still can't get in that 100 pound club though, failed at 250 on the bench.

 

[soxmuscle]

DE Squat/Deadlift
January 17th, 2008.

Deadlifts: 250x3x5, 225x3x5.
Weighted Chins: 50x8, 45x8, 40x6, 35x6, 25x7.
BB Rows: 135x10, 145x9, 155x8, 145x9, 135x10.
DB Shrugs: 75x10, 10, 10, 10, 10.
Leg Press ss. w/ Leg Ex: 180x10, 10, 10, 10/100x10, 10, 10, 10.
Single Arm Cable Rows: 96x10, 108x9, 120x8.
Pull-ups: 7, 7, 7

Another good one today, even though I was rushed for time because of that story I mentioned a couple posts ago. Freakin' ridiculous, but all is well.

IU game tonight, it's the weekend.

 

[Stewart14]

DE Squat/Deadlift
January 17th, 2008.

Deadlifts: 250x3x5, 225x3x5.
Weighted Chins: 50x8, 45x8, 40x6, 35x6, 25x7.
BB Rows: 135x10, 145x9, 155x8, 145x9, 135x10.
DB Shrugs: 75x10, 10, 10, 10, 10.
Leg Press ss. w/ Leg Ex: 180x10, 10, 10, 10/100x10, 10, 10, 10.
Single Arm Cable Rows: 96x10, 108x9, 120x8.
Pull-ups: 7, 7, 7

Another good one today, even though I was rushed for time because of that story I mentioned a couple posts ago. Freakin' ridiculous, but all is well.

IU game tonight, it's the weekend.

Why does your DE lower day look like an upper body day? I agree with putting one or maybe two upper body exercises on the lower day, specifically a back movement, or shrugs perhaps, but that's a lot you did there, it looks like a DE bench day, just sub the deads for bench.

 

[soxmuscle]

I tend to take it easier on my legs after heavy squatting on Monday, not to mention, my legs were so beat after the Leg Presses/Leg Extensions that I thought I was going to puke as is.