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Old 07-20-2009, 08:19 PM   #11 (permalink)
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Deadlift day, my favourite.

Conv. Deadlift(belted)
225x5
295x3
365x3
435x2
485x1
Deficit Deads(standing on plates, beltless)
365x4
365x3

Oly. Squat
225x10x2

Shrugs
295x12
295x11
345x5(grip was friieed!)

Drove out of town with the sled and did 4 trips backward and forward each with 2 plates on it, crawled back into my truck and was done. I still can't decide what program too do while I'm concentrating on conditioning, maybe the good old 5x5, have'nt done that for years.
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Old 07-22-2009, 01:56 AM   #12 (permalink)
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I was supposed to take a few days off of the gym, but I got bored so screw it.

Bench
Barx10
135x5
225x5
250x5
265x3
245x5

Chins
BWx6
BWx4
BWx3x2

Strict Press
115x12
165x6
115x10

Machine Row
200x10
200x8

Dips
BWx11
BWx8

No rhyme or reason to this, just having fun messing around. When I was pressing 265 I would have liked too get another rep or two but the guy spotting me was an "all you bro!" bbuilder who kept touching the bar on the way up when I told him not too, so I got pissed off and just racked it. I start my hitch tommorow, so I'll take a few days off, just conditioning shit, and come up with a new program.
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Old 07-22-2009, 01:05 PM   #13 (permalink)
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Old 07-24-2009, 06:17 AM   #14 (permalink)
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****, you're strong!
Thanks man!

Today just Cardio...

Jump Rope-5min
Heavy Bag-5 min
Jump Rope-3min
Heavy Bag-3 min

I should've done more but I felt like ass today. Jumped on the scale: 240lbs, making progress!
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Old 07-25-2009, 04:37 AM   #15 (permalink)
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Had a half hour before the gym closed so I slapped this together

Squat
135x5
225x5
added belt and wraps
315x3
365x2
ditched belt and wraps
225x10

Good Morning
135x5
225x5
225x4
added belt
245x6

Had too workout in the gym at the town pool which is in an old outbuilding where they used too store chemicals(not joking) and it has no ac, and it was 34c today! I wanted too get a 3rd rep on that 365 squat but after I got the second one up I felt like I was going too chuck from the heat! ******* broke ass town!



Did 15 min of jump rope at 4 a.m. during a slow spell at work. I can't wait for the calf burn from this too get easier, felt like they were going too fall off!

Last edited by beaverherder : 07-25-2009 at 07:15 AM.
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Old 07-28-2009, 03:52 AM   #16 (permalink)
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Not last night but the night before...
Jump Rope-5 min
brought 50lb DB's too work
DB complex, allx5 reps, 3 sets
Row to Clean to Press to SLDL
5 more min of jump rope
DE Bench after work, going back too Westside
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Old 07-28-2009, 09:17 PM   #17 (permalink)
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"DE" bench
Strict Press
135x7
185x3(booo!)
155x8
135x10

1 arm DB Rows
100x12
100x10x2

CGBP
135x5
225x5
185x8

Chin
BWx3x3

Bent Over Lat. Raise
15lbx15x3

Was not feeling it today, weaker than puppy piss. Think I might be a little overtrained...
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Old 07-29-2009, 12:36 AM   #18 (permalink)
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So you did DE bench first, just didn't write down the weights? Are you using bands?
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Old 07-29-2009, 07:17 AM   #19 (permalink)
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So you did DE bench first, just didn't write down the weights? Are you using bands?
Nah, thats why I "" "DE". basically just repetition effort, using strict press as the initial lift. Very personalized Westside.
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Old 07-29-2009, 07:28 AM   #20 (permalink)
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15 min of jump rope. That is all.
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