A Southern Revolution - The Log of DF and TBA

Training Logs
1


And so begins the log of DixiesFinest and TexanBadAss. We run a bastardized version of Westside, and for now we have been makin some good gains. Diet, we eat whats available. Training, we push ourselves to the limit.

Current height and weight, 6 ft 2 inches, 250lbs

Today, for me was shoulders triceps and lats. It used to be dynamic bench, but shoulders had become the weak link in the chain for me. I bench heavy once a week on Wednesday.

Sunday

Warm up (pushups, shoulder stretching, tricep extensions, bw pullups)

Standing Shoulder Press
135 x 10
185 x 6
205 x 3
225 x 2
235 x 1

Close Grip Bench
135 x 12
185 x 8
225 x 5
275 x 4
315 x 2

Lateral Raises and Front Raises (with variations)
3 sets of 8 reps LR and FR
3 sets of 6 reps LR and FR

Cable Row (Wide Grip and Close Grip)
205 x 12 WG
235 x 12 WG
250 x 12 CG
250 x 12 CG

Pull Ups
2 sets of 6 reps (+35lbs and +45lbs)
2 sets of 10 reps (bodyweight)

Chest Fly (for shits and giggles)
4 sets of 5-12

2

The work of TexanBadAss.

Current height and weight, dunno his height, weight 190lbs

Flat Bench (numbers based on 1 rep max minus 20lbs)
115 x 12
215 x 6
285 x 1
270 x 1
270 x 1
230 x 4
200 x 8

Close Grip Bench
135 x 8
185 x 6
225 x 4
225 x 3

Shoulder Laterals and Front Raises
same rep scheme as me

Cable Row
same rep scheme as me

Pull ups
same rep scheme as me

3


Edit: dunno why this posted again, by itself here. I think TBA is just a narcissist.

4


Deadlift day.

We are running Ed Coan’s deadlift routine, its week 8.

Pre workout 200mg Caffeine with Gatorade Prime
Peri workout 25g whey protein in gatorade
Post workout 50g protein in 15oz of milk

Conventional deadlift form is usually my go to, but I have been working on sumo to get it better.

Picture is shitty, but its me at the top of the 530

Warmup sets
135 x 5
225 x 5
315 x 3
405 x 2
455 x 1

Sumo Deadlift
530 x 2
390 x 3 x 3

Power Shrugs
405 x 3 x 5

Good Mornings
225 x 5
275 x 5
315 x 2 (my lower back started hurting)

Standing Cable Sit ups
3 x 12

Kneeling Cable Abs
3 x 8-12

Hanging Knee Raise
2 x 12

Back Extensions
6 x 10

5

TexanBadAss had a test this evening in one of his summer classes, and will be lifting tomorrow.

6

WHO DAT

7

So we went to the hper today, fitness center is closed due to a pipe busting and flooding it. No worries, its cardio day anyway. Racketball here we come.

8

Max Effort Bench

Today we maxed full ROM bench with band resistance. We used the EFS Pro Mini Bands (http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=138&pid=246). I would estimate we had them tight enough to provide about 60-70lbs of extra tension at the top. Worked to 1RM.

Band Resisted Bench (+60-70lbs on each set)
135 x 5
225 x 5
265 x 3
275 x 2
295 x 1
315 x 1
325 x 1 (missed - I came down and hit too high)

Close Grip Bench
135 x 10
225 x 6
275 x 4
315 x 1

One Arm Dumbbell Row
100 x 3 x 12

Lat Pulldown
3 x 12

Cable Face Pulls
3 x Face level
3 x Ground level

Chest Fly
4 x 5-12

Stretching

9

TexanBadAss

TBA has a night class, and so had to hurry through today.

Band Resisted Bench Press (+60-70lbs)
135 x 5
185 x 5
205 x 2
225 x 1
235 x 1

Cable Pressdowns (Triceps)
4 x 5-12

Pullups
9 x 3-8

10

Racketball for cardio.

WIN.

11

This is awesome. Great lifting and awesome pics

12

[quote]mmatt wrote:
This is awesome. Great lifting and awesome pics[/quote]

thanks bud

13

Squat day.

(picture coming later)

Running Ed Coan’s squat peaking cycle.

Stretching

Full ROM Sqaut

Warm up sets
135 x 5
225 x 5
315 x 5
405 x 3

Put on Metal V Type Squat Suit Single Ply

475 x 2

Working Sets
535 x 2 sets 3 reps

Front Squat (pause at bottom)
135 x 5
225 x 5
315 x 3

Romanian Deadlift
315 x 5
365 x 5
405 x 3

Leg Extention
3 sets 10 reps

Leg Curl
3 sets 10 reps

Stretching

14

TexanBadAss’ Squat day
Stretching

Full ROM Sqaut

Warm up sets
135 x 5
225 x 5

Working Sets
315 2 sets of 5 reps

Front Squat (pause at bottom)
135 x 5
155 x 5
175 x 5

Romanian Deadlift
225 x 5
225 x 5
225 x 5

Leg Extension
3 sets 10 reps

Leg Curl
3 sets 10 reps

Stretching

15


After the second set of 535lbs

16

TBA being…well, TBA

17

Wow, what beasts :wink:

18

[quote]Nikki9591 wrote:
Wow, what beasts ;)[/quote]

Why thank you, lovely lady.

19

Didnt update yesterday, (saturday), just did some cardio.

On a side note, went and saw Inception…

GO SEE IT. NOW.

NOW.

STOP F’ING READ THIS, GO SEE INCEPTION.

20

Sunday

Shoulders and other bench accessories

it was a long weekend, exhausted, came to lift anyways. lifts got better as the training went on.

Standing Military Press (these and CG 3 Board were rough all around)
135 x 10
185 x 6
205 x 3
225 x 2
240 x 1 (rough, but a PR)

Close Grip 3 Board
135 x few reps for warm up
225 x 5
275 x 5
315 x 2 (disappointing. elbow was hurting from the 240 on SMP)

Cable Shoulder Circuit (1 set=one shoulder at a time: side lateral, front raise, rear delt)
40lbs
45lbs
50lbs

Barbell Row
135 and 225 warmup reps
315 x 8
335 x 8
350 x 6

Weighted Pullups
8 + 25lbs
6 + 35lbs
5 + 45lbs
10 at body weight

Seated Cable Incline Fly
4 x 8-15