I ate a bowl of ice cream

1/29/2009 11:36:18 PM

Back day! new pull-up record over 5 sets! woot!

5x Pull-up Sets(15, 12, 10, 10, 9)
5x15 Haney Shrugs
5x5 Yates Row
5x5 Close Grip Lat Pulldowns
5x15 Wide Grip Lat Pulldowns
5x5 T-Bar Low Row
5x15 Wide Bar Low Row
5x5 Bent BB Row
5x15 Bent Single DB Row
!!!

5x20 Machine Crunches
5x20 Leg Lifts
6x30sec Stomach Vacuums
3x60sec Planks
5x40 Ankle Touches

30min mixed cardio
20min swimming(5min tread water, 10min breast stroke, 5min freestyle...was planning on going for 10 min and finish with another 5min tread but my calf cramped up hardcore during my kicking so I pulled out)

gotta say I enjoyed the swimming....much harder now that I'm skinnier...it was my first time in a pool deeper than 3ft in almost 9 months and I did something other than throw a football....it's much harder to swim with -100lbs of fat gone...I found myself sinking like a rock when trying to just float

I plan on making swimming a 3 day/wk thing to help get the abs ready for summer....I can see 6 now! too bad I've got a pooch to go with it

1/30/2009 1:09:03 PM

biceps, chest, shoulders, and 40 pushups.

1/30/2009 1:12:49 PM

Ran 7.5 yesterday, probably going to do some r-ball and swimming today.

1/30/2009 1:37:18 PM

yesterday:

5 sets for time of:

30 decline sit-ups
25 back extensions

1/30/2009 2:01:29 PM

duke...you need to try the rope undulation workouts.

1/30/2009 2:33:37 PM

Treadmill 10min (160 cals)

Leg Day

Exercise Ball Assisted Dumbbell Squats (XBADS): 3x12x17.5
Stationary Lunges: 3x12x17.5
Seated Leg Press: 3x10x130,150,190 +7 second stationary holds on last rep
Calf Presses: 3x15x150,170,190
Hip Adduction: 3x12x150,160,175
Hip Abduction: 3x12x180,190,205
Seated Leg Extension: 3x10x90,100,110
Seated Leg Curl: 3x10x85, 105, 125

Abs:

3x10 unassisted situps w/12lb med. ball
3x15 reach for the sky crunches w/12lb med. ball
3x20 bicycle crunches

1/30/2009 2:37:52 PM

today was 'the murph'

ran 1 mile
100 pull ups
200 push ups
300 squats
(you can break it up anyway you want...I did 10 sets of 10 pull 20 push and 30 squats)
ran 1 mile

39:54

almost puked

1/30/2009 6:43:49 PM

that looks like a badass workout...I'm assuming those are b/w squats?

i love doing full body exercises rather than splits to accompany my keto diet...I had been doing the "300"

25x pull-ups
50x 135lb dead lifts
50x push-ups
50x 24" box jumps
50x 135lb window wipers
50x 35lb kettle bell cleans
25x pull-ups

that looks fun though...I'd love to be able to do the 1 mile run + bench your body weight 10x in under 10min...I can bench my bodyweight 10x in 1 set but only fully rested

1/31/2009 6:29:29 AM

Quote :

"duke...you need to try the rope undulation workouts."

not familiar. i'll check out videos of it sometime, but it's a pain because the internet here is so slow (i'd have to start the download, then come back and watch it 30-60 minutes later)


last night:

Thrusters, 7x1 rep

135, 155, 175, 175, 175, 175, 185

1/31/2009 9:00:03 AM

for time:

21 cleans
21 dips
15 cleans
15 dips
9 cleans
9 dips

(all cleans w/ 135 lbs; full cleans from the floor)

1/31/2009 2:48:52 PM

20min circuit supersets...was pressed for time so I winged it

pretty much did antagonist/agonist supersets

so...
3x10 Flat BB Bench -> Pull-Ups(mixed grip)

3x10 Decline Close Grip Bench -> Incline Cheater Curls

3x10 Lying Leg Curls -> Seated Quad Extension

3x10 Rear Delt Flies -> Shoulder Press

20min HIIT Swim

1/31/2009 9:35:17 PM

lower back/minor legs day

5x15 Squats
5x15 SLDL
5x15 Lying Hamstring Curls
5x15 Lower Back Machine Extension
5x20 Hyperextensions
5x20 Good Mornings
5x20 Sit-ups
5x20 Hanging Leg Lifts

20min HIIT Swimming

2/1/2009 11:13:19 PM

only ran 30 mins today b/c got to the gym at 5:30 and learned they closed at 6 but i did push my run.

2/1/2009 11:14:28 PM

i'm in shape

2/1/2009 11:20:23 PM

biked approx 23 miles

SORE but looking forward to more

2/1/2009 11:48:17 PM

im glad that the new years resolution crowd is finally thinning back out..didnt take long but it was annoying having to actually wait for some of the stations some through a lot of January

[Edited on February 2, 2009 at 8:58 AM. Reason : ]

2/2/2009 8:58:39 AM

I have stopped going to the gym because of this New Years crowd, I just work out at home and around my apt complex. Hopefully they will be gone soon.

2/2/2009 9:00:27 AM

yea it was real bad for me the first few weeks but its gotten better. Usually at this gym I hardly ever have a wait for my stations, but it was annoying this month having to wait behind people who sometimes werent even using the station correctly

2/2/2009 10:02:27 AM

still busy in the afternoon at carmichael....i'm usually there 7am-10am and it's pretty dead

Shoulders:

5x15 Arnold Press
5x15 Shrugs
5x15 Rear Delt Cable Extension
5x15 Front Raises
5x15 Lateral Raises
5x15 Rear Delt Raises

5x20 Cable Crunches
5x20 Cable Oblique Crunches
6x30sec Vacuums
3x60sec Planks

20min HIIT Swimming

2/2/2009 3:26:48 PM

ran 4 miles OUTSIDE because its gorgeous!

unfortunately, on Saturday, those 4 miles will be accompanied by 12 doughnuts

2/2/2009 3:44:03 PM

40 pushups, biked for 20 minutes.

2/2/2009 3:49:11 PM

ME Close Grip
Max Rep Pull Ups
Seated Row/Face Pull Superset
Shrugs
DB Tricep Exts

2/2/2009 4:40:06 PM

Arms Day

5x15 Incline Skullcrusher + Hammer Curls Supersets
5x15 Preacher Curls + French Press Supersets
5x5 Negative Cable Curls
5x5 Negative Cable Tricep Extensions
5x5 Wide Grip Bench + Chin-Up Supersets

40min LISS cardio

i'm so depleted

2/3/2009 1:10:54 PM

Upperbody day, free weights, lots of variations and now my arms hurt.

2/3/2009 1:13:43 PM

back, shoulders, and abs today after work. Just did a total mix up of my workout a few weeks ago to get my body out of the routine for something fresh and its paid off. I was making good progress before but kind of hit a plateau, and I've really felt it afterward the past few weeks and thats good.

2/3/2009 1:53:34 PM

im not quite so sure that many of the gym sessions im seeing can be considered workouts. i mean seriously why spend three hours in the gym when you can only hope to bench your body weight 10 times when youre fully rested? i did 800 clicks on the remote control is not a forearm workout. doing five sets of fifteen t bar rows at 1/4 your body weight is a little underachieving.

that being said, today is ME Leg day.

Squats: 3x3x3x3x1x1x1x1 225, 315, 405, 495, 550, 585, 600, 610
S/L Dead Lifts: 4x6 @ 455
Hypers: 4X20 w/ 100 lb plate
Roman Chair, Rope Crunches, Front Planes


At no point in my workout did the terms leg press, hamstring curls, or any other sort of sissy machine enter the gym.

WESTSIDE POWERLIFTING.

2/3/2009 2:14:04 PM

some people definitely spend a lot of extra time on the weights. to each his own I guess. efficiency/intensity is the name of my game.

[Edited on February 3, 2009 at 2:19 PM. Reason : .]

2/3/2009 2:19:14 PM

ate some cookies

2/3/2009 2:22:57 PM

^^^lolz

2/3/2009 2:25:20 PM

^^me too. Only they were oatmeal cookies

[Edited on February 3, 2009 at 2:25 PM. Reason : ^]

2/3/2009 2:25:25 PM

On my way....

Box Jumps
Split Squat
RDL's or Something
Ground Ab

2/3/2009 2:33:33 PM

BTW, before you go all 'Westside' on us. Westside isn't a training program, its a state of mind, a guide.

2/3/2009 3:53:52 PM

hahahahahaha @ maximus

2/3/2009 3:55:35 PM

westside is definately a "program." it just allows the user to pick the ME lifts and rotate the auxillary exercises.

stems from where it originated in california and brought to ohio.

2/3/2009 5:37:36 PM

last night: 120 pull-ups, 120 dips (20 each for first set, then alternating sets of 10)

[Edited on February 4, 2009 at 8:13 AM. Reason : dfasasd]

2/4/2009 8:12:57 AM

Sunday was ME Squat

Yesterday was ME Bench...incline bb bench, pullups, t-bar rows ss w/ face pulls, bb rear shrugs ss w/ straight bar curls



[Edited on February 4, 2009 at 10:07 AM. Reason : ]

2/4/2009 10:05:50 AM

^ how often do you ME bench "outside" of the smooth grip? I'd say I go about 1/5 at the medium, actual ME grip.

2/4/2009 10:12:22 AM

what's ME?

I feel dumb for not knowing

2/4/2009 10:13:08 AM

maximum effort. i should change that to maximus effort. it's not technically your max effort, but, you are working within 5% of your 1 rep max for about 4 sets. so it's seriously taxing on your body, but that is the point.

2/4/2009 10:15:22 AM

Are you talking about outside the rings? If so, not often, I hate doing them. I generally stay shoulder width or a little narrower.

I don't know that I get as much from it, as I'm not lifting w/ a shirt.

[Edited on February 4, 2009 at 10:26 AM. Reason : ]

2/4/2009 10:19:36 AM

THANKS!!!!

2/4/2009 10:21:50 AM

^^nah, i meant like triceps grip, on the inside of the bar. I rarely train with a natural grip. if i can press it with a close grip, i can press it with a competition type grip

2/4/2009 10:25:51 AM

There again, not so much.

I have mixed up types of lifts, more so than grip for ME bench....board presses, weighted dips, chains, bands, incline, etc.


I know I need to work on using different grips, but I chicken out at the last minute. I tend to use close grip more so in the supplemental or RE, if I do them at all.


A powerlifting focus is recent for me. I'm still getting the hang of this template, and trying shit out--probably a bit too much. I had more of an olympic focus for the better part of last year.


[Edited on February 4, 2009 at 10:35 AM. Reason : ]

2/4/2009 10:31:10 AM

Are you using either/or w/ the majority being competition width (the 1/5 you mentioned)? How often are you varying the ME lift (every workout or ...?)

How long have you been using the template?

2/4/2009 10:38:18 AM

I am enjoying your chat.

It's like reading Spanish or watching the Spanish station. I'm trying to figure out what you're talking about and it's rather fun.

2/4/2009 10:43:51 AM

It's a bit one sided at this point, probably due to my multi tasking, and constant edits.

2/4/2009 10:57:54 AM

well I'm enjoying your side ok

2/4/2009 11:01:11 AM

got some blood drawn

2/4/2009 11:01:46 AM

Umm, Westside Originated at Westside Barbell in Ohio. It was created by Louie Simmons. The only real way to train 'Westside' would be to go to Ohio and train with those animals. Again, 'Westside' is not some set in stone program; Its more of a style, or a mentality. Yes it incorporates ME/DE but the options are limitless. You think you can't do an ME on a leg press or super squat machine?Don't be ignorant.

2/4/2009 2:47:39 PM