All I can say is HOLY SHIT. I would REALLY like to see how you were eating/training while you were MIA.
Great job!
[quote]mwyatt wrote:
All I can say is HOLY SHIT. I would REALLY like to see how you were eating/training while you were MIA.
Great job![/quote]
I really wish I would’ve posted it. I feel like I let you guys down.
ya sound like youve made some amazing progress man, i would love to see what kind of diet youve applying.
whatever youre doing, keep it up.
–JB
[quote]WS4JB wrote:
ya sound like youve made some amazing progress man, i would love to see what kind of diet youve applying.
whatever youre doing, keep it up.
–JB[/quote]
Like 5 meals a day (I think more than that sped up my metabolism too much) of lots of cafeteria food. I only ate carbs in the morning since they have a shitty carb selection.
December 23rd, 2007
Resistance Training: Lower
Dynamic Warmup
-A Squats @ 335lbs 5 x 3, @ 340lbs 1 x 2 after warm ups. Instinctive rest. Last Time: @ 350lbs 6 x 1
-B Bulgarian Split Squats @ 65lbs 3 x 10 each leg. 90 seconds rest between sets. Last Time: @ 60lbs
-C Pull Throughs @ 160lbs 3 x 10. 75 seconds rest between sets. Last Time: @ 150lbs
-D Hyperextensions @ Bodyweight 2 x 8. 75 seconds rest between sets. Last Time: did rack pulls
-E Standing Calf Raises @ 360lbs 2 x 8. 60 seconds rest between sets. Last Time: @345lbs
-F Hanging Leg Raises @ Bodyweight 2 x 14. 60 seconds rest between sets. Last Time: 2 x 12
Foam rolling for the lower body
Duration: 1 hour 15 minutes
Comments:
Yeah this program is definitely not one of my best. I really like the all out set style of training that I set up later in the week though. I just don;t think my body can take 5 days a week of weights. My back was fried after the pull throughs and I was supposed to do rack deadlifts. I tried, but ended up doing hyperextensions instead just to get some blood in there.
Holy shit man you must look completely different, and your lifts look fantastic too. You obviously put in some serious hard work to pull that off. Congrats on all the gains.
[quote]Dabubzilla wrote:
Holy shit man you must look completely different, and your lifts look fantastic too. You obviously put in some serious hard work to pull that off. Congrats on all the gains. [/quote]
Thanks man.
I don’t really look different per se just BIGGER. People comment a lot. It gets kind of old actually lol.
BTW these aren’t typical workouts that I have been doing. I’m kind of in a high volume phase right now. You’ll see more typical workouts in about a week or two.
December 24th, 2007
Resistance Training: Upper
Dynamic Warmup
-A Bench Presses @ 240lbs 5 x 3, @ 245lbs 1 x 3 after warm ups. Instinctive rest between sets. Last Time: @ 260lbs 5 x 1, @ 265lbs 1 x 1
-B Wide Grip Pull Ups @ BW 25 reps in 3 sets. Instinctive rest between sets. Last Time: in 4 sets
-C Military Presses @ 125lbs 2 x 8, 1 x 6. 75 seconds rest between sets. Last Time: same
-D Chest-Supported Rows @ 95lbs 4 x 8. 75 seconds rest between sets. Last Time: @ 90lbs
-E Dips @ BW 3 x 10. 60 seconds rest between sets. Last Time: 2 x 10, 1 x 8
-F Standing Barbell Curls @ 100lbs 2 x 8. 60 seconds rest between sets. Last Time: @ 90lbs
Foam rolling for the upper body
Duration: 1 hour 25 minutes
Comments:
Surprisingly, it was a good workout. Apart from no progress on the military press I did great - especially on the pull ups. I can’t imagine getting 25 total reps in 2 sets next week but maybe I’ll try to get 10 or 11 the first set instead of 9 8 and 8.
December 26th, 2007
Resistance Training: Quads, Hams, Abs, Calves
Dynamic Warmup
-A Front Squats @ 245lbs 1 x 6 after warm ups. Last Time: @ 240lbs
-B Romanian Deadlifts @ 260lbs 1x9x4x2 RPed. Last Time: @ 255lbs 1x8x3x2 RPed
-C Leg Presses @ 730lbs 1x10x3 RPed drop set to 640lbs 1x6x3 RPed. Last Time: @ 720lbs 1x7x2 RPed drop set to 630lbs 1x4x3 RPed
-D1 Gironda Leg Curls @ 55lbs 1 x 29. .No rest before D2. Last Time: @ 50lbs 1 x 32
-D2 Lying Leg Curls @ 45lbs 1 x 29. No rest before D3. Last Time: @ 40lbs 1 x 30
-D3 Standing Leg Curls @ 20lbs 1 x 30 each leg. Last Time: @ 10lbs
-E Leg Extensions @ 70lbs 1 x 30lbs. Last Time: @ 60lbs
-F Leg Press Calf Raises @ 430lbs 1x8x3x1 RPed with a 15 second pause at bottom. Last Time: @ 360lbs 1x8x3x1 RPed
-G Seated Calf Raises @ 95lbs 1 x 30. Last Time: @ 90lbs
-H Dragon Flags @ Bodyweight 1 x10x3x2 RPed. Last Time: 1 x8x3x2 RPed
-I1 Dead Bugs with waving arms @ Bodyweight 1 x 31 each leg. No rest before I2. Last Time: 1 x 31 each leg (no waving arms)
-I2 Planks @ Bodyweight 1 x 60 seconds. Last Time: 1 x 50 seconds
Extreme stretching for quads, hamstring and calves
Duration: 1 hour 15 minutes
Comments:
Another great workout. The leg press felt even easier this week than it did last week. I also had a crazy pump going from all the Christmas junk. Yay for pop tarts. On the dead bugs, I decided to make it harder by waving my arms because I wa getting too many reps.
December 27th, 2007
Resistance Training: Back, Traps, Rear Delts, Bis
Dynamic Warmup
-A Wide Grip Calbe Rows @ 185lbs 1 x 7 + 2 forced reps after warm ups. Last Time: @ 177lbs 1 x 7 + 2 forced reps
-B Wide Grip Lat Pulldowns @ 205lbs 1x5x2 RPed drop set to 195lbs 1x2x1 RPed. Last Time: @ 200lbs 1x5x2 RPed drop set to 190lbs 1x2x1 RPed
-C Rope Lat Pulldowns @ 180lbs 1x9x4x3 RPed. Last Time: @ 170lbs 1x8x4x3 RPed
-D1 Machine Rows @ 100lbs 1 x 30.No rest before D2. Last Time: 1 x 29
-D2 Supinated Lat Pulldowns @ 110lbs 1 x 30. No rest before D3. Last Time: 1 x 28
-D3 Straight Arm Lat Pulldowns @ 50lbs 1 x 30. Last Time: 1 x 29
-E Behind the Back Barbell Shrugs @ 230lbs 1 x 5x2 RPed drop set to 210lbs 1 x 4x2 RPed. Last Time: @ 225lbs 1 x 5x2 RPed drop set to 205lbs 1 x 4x2 RPed
-F Cable Shrugs @ 110lbs 1x30. Last Time: @ 90lbs
-G Face Pulls @ 120lbs 1 x 6x3 RPed drop set to 110lbs 1 x 3x2 RPed. Last Time: @ 115lbs 1 x 5x3 RPed drop set to 105lbs 1 x 3x2 RPed
-H Rear Delt Machine Flies @ 70lbs 1 x 32. Last Time: @ 60lbs
-I Incline DB Curls @ 45lbs DBs 1 x 5x2 RPed drop set to 40lbs DBs 1 x1x2 RPed. Last Time: @ 40lbs DBs 1 x 7x2 RPed drop set to 35lbs DBs 1 x2x2 RPed
-J Machine Preacher Curls @ 50lbs 1 x 23. Last Time: 1 x 21
Extreme stretching for biceps, lats and traps
Duration: 1 hour 10 minutes
Comments:
Another good workout. The intensity wasn’t even all there but the weights just felt so easy. The only thing that gave me much trouble was the incline DB curls but I guess that’s what I get for going up in weight. I’ll probably go for reps next time (if there is a next time)
December 28th, 2007
Resistance Training: Chest, Tris, Front and Mid Shoulders
Dynamic Warmup
-A Flat DB Bench Presses @ 110lbs DBs 1 x 2 + 2 forced reps after warm ups. Last Time: 1 x 1
-B Decline Smith Machine Bench Presses @ 205lbs 1x9x2x2 RPed. Last Time: @ 200lbs 1x8x2x1 RPed
-C Incline DB Flies @ 50lbs DBs 1x9x4 RPed drop set to 45lbs DBs 1x2x3 RPed. Last Time: @ 45lbs DBs 1x8x3 RPed drop set to 40lbs DBs 1x3x3 RPed
-D1 Machine Bench Presses @ 115lbs 1 x 29. No rest before D2. Last Time: @ 110lbs 1 x 30
-D2 Pec Dec @ 80lbs 1 x 31. No rest before D3. Last Time: @ 70lbs 1 x 30
-D3 Cable Cross Overs @ 60lbs 1 x 30. Last Time: @ 50lbs
-E Machine Overhead Presses @ 100lbs 1 x 4x1 RPed drop set to 90lbs 1 x 1x1 RPed. Last Time: @ 100lbs 1 x 3x0 RPed drop set to 90lbs 1 x 1x1
-F DB Overhead Press to Raises @ 55lbs DBs 1x6x2x1 RPed. Last Time: 1x5x2x1 RPed
-G1 DB Lateral Raises @ 20lbs DBs 1 x 33. Last Time: 1 x 30
-G2 Machine Lateral Raises @ 55lbs 1 x 32. Last Time: 1 x 29
-H Decline DB Triceps Extensions @ 50lbs DBs 1 x 6x1 RPed drop set to 45lbs DBs 1 x4x2 RPed. Last Time: @ 45lbs DBs 1 x 6x1 RPed drop set to 40lbs DBs 1 x4x2 RPed
-I Cable Press-Downs @ 100lbs 1 x 31. Last Time: @ 90lbs
Duration: 1 hour 10 minutes
Comments:
This might be the last workout of this routine. I haven’t received my program from IA yet but I’m hoping it will be here by Monday. Otherwise I might max next week just to see where I’m at. Good progress on everything today.
Hey Brendan are you going to be able to post your routine and or diet from Wes?
[quote]Scott M wrote:
Hey Brendan are you going to be able to post your routine and or diet from Wes? [/quote]
I know I can post the routine. I’ll ask about the diet/supplementation. I think since it’s tailored made for everyone he doesn’t have a problem with it.
nice lifting 110s for dumbell bench is strong!
[quote]redsox348984 wrote:
nice lifting 110s for dumbell bench is strong![/quote]
I only got 2!
December 31st, 2007
Resitance Training: Max Attempt
Dynamic warm up
A Flat Bench Presses @ 45lbs 1 x 20, @ 135lbs 1 x 12, @ 185lbs 1 x 3, @ 225lbs 1 x 1, @ 255lbs 1 x 1, @ 275lbs 1 x miss.
B Chin Ups @ Bodyweight 1 x 5, @ BW+ 25lbs 1 x 5, @ BW + 35lbs 1 x 5, @ BW + 45lbs 1 x 3.
C Treadmill @ 3.5 mph with a 10 degree incline for 40 minutes.
Duration: 1 hour 15 minutes
Comments:
All I can say is…WTF??? I guess the program I was on sucked that much. I apparently got weaker. 275lbs was supposed to be a warm up but I missed it!!! I’ve done 285lbs before and wanted to go for 290lbs today. Wow I feel really pissed off…
Well you were doing pretty close to your max on dumbbell bench the two workouts before this one, I know westside says if you switch up your lifts every few weeks you wont have any negative effects but your still using the same muscles.
You wouldn’t test your max half squat 2 workouts in a row and then be confused why you weren’t very strong when you went for a parallel squat max the next workout would you?
Rest up and you will probably hit a new max next time.
i gotta agree with noob man
3 days before you tested your max you did like 10 exercises that worked the same muscles. dont get too pissed over it, somtimes we just have poor workouts. you’ll get it next time
Yeah you guys are probably right. I need to recover right now.
January 1st, 2008
Resistance Training: Max Attempt
Dynamic warm up
A Squat @ 45lbs 1 x 20, @ 135lbs 1 x 12, @ 225lbs 1 x 3, @ 315lbs 1 x 1, @ 365lbs 1 x 1, @ 385lbs 1 x 1, @ 395lbs 1 x miss.
B Deadlift @ 315lbs 1 x 1, @ 405lbs 1 x 1, @ 455lbs 1 x 1.
C Stairmaster @ level 6 for 40 minutes.
Duration 1 hour 15 minutes
Comments:
Again no new PRs but I’m relieved to see that I could at least tie my old squat PR. I didn’t have the gas to continue with deadlifts. I just couldn’t get psyched up. I’ll be taking the rest of this week off and then starting on IA’s program. Can’t wait.