Retro Blaster Posted May 11, 2006 Report Share Posted May 11, 2006 Hey yall just thought id put my log up here its based on the West Side template but modified a bit to suit my other activities ie rugby.Last night was Max effort squat Warmed up with 5 sets of Over Head squats real easy light wieght to activate my core and leg ext5x15@85 on the stack (dont know what they are)Squats (bare feet haha)1x10@60kgs1x10@100kgs1x10@140kgs1x10@180kgs1x3@2201x3@2301x3@235SLDL (snach double overhand grip)1x6@100kgs1x6@140kgs1x6@160kgspeaced the lunges out cos got training tonightMilitary press (more of a push press in the heavier weights)1x10@60kgs1x10@80kgs1x8@100kgs1x3@1301x1@140Pretty weak in theseSeated DB raises1x10@80lbs1x8@90lbsfried by nowFinished with a huge monster set of power shrugs ss w hanging leg raises and hammer curls cant remember the weights im pretty weak with curls i do them about 5 times a year, i work out with bare feet all the time lucky my gym is a 24 hr 1 where the owners only in a few hrs a day (never when i work out)So there it is buddys ill try and keep it updated. Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted May 11, 2006 Report Share Posted May 11, 2006 Hey yall just thought id put my log up here its based on the West Side template but modified a bit to suit my other activities ie rugby.Last night was Max effort squat Warmed up with 5 sets of Over Head squats real easy light wieght to activate my core5x15@85 on the stack (dont know what they are)Squats (bare feet haha)1x10@60kgs1x10@100kgs1x10@140kgs1x10@180kgs1x3@2201x3@2301x3@235SLDL (snach double overhand grip)1x6@100kgs1x6@140kgs1x6@160kgspeaced the lunges out cos got training tonightMilitary press (more of a push press in the heavier weights)1x10@60kgs1x10@80kgs1x8@100kgs1x3@1301x1@140Pretty weak in theseSeated DB raises1x10@80lbs1x8@90lbsfried by nowFinished with a huge monster set of power shrugs ss w hanging leg raises and hammer curls cant remember the weights im pretty weak with curls i do them about 5 times a year, i work out with bare feet all the time lucky my gym is a 24 hr 1 where the owners only in a few hrs a day (never when i work out)So there it is buddys ill try and keep it updated.good to see you starting a journal :nod:solid workout mate. nice work wit the squats :shock: do you go below parallel?how long did this workout take you? Quote Link to comment Share on other sites More sharing options...
Retro Blaster Posted May 11, 2006 Author Report Share Posted May 11, 2006 Yeah bro just under parralel gota make sure i get depth for power lifting comp i wana do some day.Takes me just over an hour bro, actually we were gabbing a bit much between sets so will have to cut that out. All the sets of 10 are done like back to back so ill do my 10 and the partner will do his and we will change the weights up and start straight away.The 3 rep sets we have a bit of a rest. Quote Link to comment Share on other sites More sharing options...
Ash Posted May 11, 2006 Report Share Posted May 11, 2006 Very solid numbers there - nice work.Good to see another journal being started. Quote Link to comment Share on other sites More sharing options...
Varven Posted May 11, 2006 Report Share Posted May 11, 2006 Solid stuff mate,Are your totals already past the 1 tonne(in pounds ) mark?Very cool to see a west side journal, inspiration for me when I can finally heal up and start lifting. Quote Link to comment Share on other sites More sharing options...
ExpensiveUrine Posted May 11, 2006 Report Share Posted May 11, 2006 Very strong. How much do you weigh? Quote Link to comment Share on other sites More sharing options...
Retro Blaster Posted May 11, 2006 Author Report Share Posted May 11, 2006 If i maxed out my DL im sure it would be but i havnt in a while cos of the rugby training.Im 104 at the moment trying to get down to 100.Im built to squat and bench, dl another story but still pit some good enuf numbers up Quote Link to comment Share on other sites More sharing options...
jono Posted May 11, 2006 Report Share Posted May 11, 2006 great squats man :twisted: Quote Link to comment Share on other sites More sharing options...
Steroid Shop Posted May 12, 2006 Report Share Posted May 12, 2006 oooooo..... very big strong man. Quote Link to comment Share on other sites More sharing options...
deegee Posted May 12, 2006 Report Share Posted May 12, 2006 good workout, look forward to seeing some of your others Quote Link to comment Share on other sites More sharing options...
Retro Blaster Posted May 15, 2006 Author Report Share Posted May 15, 2006 Last night was ME Bench DayWas a god dam rat race in the gym last night too many people want to train on a Monday, will be pushing my workout back to a later time like 9 or 10pm.Warm Up Front Squats5@1005@1405@1505@1605@160Bench Press10@6010@10010@1203@1403@1503@1603@165maxed out @120Felt good no spot requiredSwiss Ball flies4x8@80lbThese killed me off!!!Skull Crushers ss with Tri push downs4x8@60kg ss w 4x10@7 on the stackFried!!!!!!T bar row ss with Face pulls4x8@120kg ss w 4x10@7 on the stackFinished with 3 monster sets of weighted incline sit ups reverse curls and shrugsLight pussy weights. Need to add some grip workThis work out fried me (maybe cos i had a few too many stienies on the weekend) But feel real good to push some good weight in the near future. Quote Link to comment Share on other sites More sharing options...
Retro Blaster Posted May 18, 2006 Author Report Share Posted May 18, 2006 Last Night was ME SQ/DL dayWarmed up wit OH Squats 5x5 with 60kgDead Lift10x6010x10010x1405x1603x1803x2001x220kgFelt good but i need to get this up with my Squat, need to do it more.Speed box squats8x3@180kgfast and explosive of the boxMilitary Press/Push Press1x10@601x10@801x5@1001x3@1301x3@1401x1@150kg10kg pr on this toniteSeated DB press1x10@80lbs1x15@90lbsFeel real good doing these3 Monter sets of hanging leg raises x15, power clean shrugs x15, hammer curls x10 and plate holds for time Awesome workout minimal rest between sets and good intensity Quote Link to comment Share on other sites More sharing options...
Ash Posted May 18, 2006 Report Share Posted May 18, 2006 Damn fine lifting! Quote Link to comment Share on other sites More sharing options...
lazyone Posted May 18, 2006 Report Share Posted May 18, 2006 Holy shit. Just looking at your workout makes me sore...Nice work with the push press... 150 :shock: Feel like Im gonna take out my face when I do these... :x Quote Link to comment Share on other sites More sharing options...
Retro Blaster Posted May 22, 2006 Author Report Share Posted May 22, 2006 Changed my work out up a bit last nightWarm Up Power cleans 5x5 @ 120kgsNice and fast exploded up with every rep felt real goodDB bench presses4x10@125lbsawkward but felt good nice pumpIncline DB flies4x10@80lbsThese were hard as hell strugled on the 3rd and 4th set spotter had to help out4 board press ss with tate db presses3x10@150kg ss with 3x10@50lbs2 sets of the 4 boards were done close grip and the last was with normal grip, really punished the trisBO rows ss with BO flies4x10@120kg ss with 4x10@40lbsBO rows felt strong BO flies were burningFinished up with 3 monster sets ofPower snatch shrugs @ 100kgsx10, brock lesnar drill for corex10 each side and hammer curls @ 66lbsx10Thought id change it to shock the body have hit a little bit of a plateau in the wieghts category, it must be all the rugby training and running cos my numbers arent going up as i want them to.Went home and had a whole snapper with rice and 400litres of protien shake hahaha Quote Link to comment Share on other sites More sharing options...
Varven Posted May 22, 2006 Report Share Posted May 22, 2006 Solid work bro, it always amuses me when your warm weights are as much as my max effort lifts lolIve started off a basic westside type template however its only for lower body as due to tendon damage (tennis elbow) I virtually cant grip anything.What ME lower body exs can I use?at the moment Im using Box squat, full squat, good mornings.Cant deadlift due to no grip from tendon damage. any other ideas for lower body me exs ?cheers. Quote Link to comment Share on other sites More sharing options...
Retro Blaster Posted May 25, 2006 Author Report Share Posted May 25, 2006 Wednesday nightno warm up :naughty: Squats4x12@160kg1x15@140kg (drop set straight after last 160kg)Good morning4x10@100kgburned like fire in the lower backMilitary Press4x10 @ 100kgsDB presses ss/w lateral raises4x10@75lbs ss/w 4x10@ 45lbsHammy Curls4x10@90 on the stackFinishers3 Monster sets of seated DB shrugs 10@100lbs, reverse BBcurl 10@60kg, hanging leg raises.This was a deload week took a break from max efforts and got a bit of volume in just to give the joints a break.VV ah not much ya can do if you cant do pulls, is the probs with your hands cos ya can get some hooks from a site called pete siscos training they are the 1 tonne hooks. Quote Link to comment Share on other sites More sharing options...
Dyceast Posted May 25, 2006 Report Share Posted May 25, 2006 Warm Up Power cleans 5x5 @ 120kgsWarm up :? lolGood stuff homie' Quote Link to comment Share on other sites More sharing options...
Retro Blaster Posted May 30, 2006 Author Report Share Posted May 30, 2006 Last night was ME chest dayGod dam felt flat as a pancake so numbers were slak to say the leastWU4x157yawns and shit talking with the bro on the bike with no resistance.Bench Press1x20@60kg1x15@801x10@1001x3@1201x3@1401x1@160 bombed last 2 reps1/2@160 bombed 2nd rep :oops: Incline db flies4x8@75lbsTate Presses ss/w reverse tri pull downs4x8@50lbs ss/w 4x8@ 7plates on stackT Bar row ss/w chest supported row1x10@130kg ss/w 1x2@80kggave up was sooo fried :cry: :cry: went home!!!!!!! Ate 3 chicken breasts and a kumara ate protien powder with spoon before i went to bedDont really know what is up havnt been feeling that good lately will review my diet and try changing the exersices int my workouts.I have ME squat on Wed night i hope i can put up some better numbers there, maybe just a mind barrier Quote Link to comment Share on other sites More sharing options...
Retro Blaster Posted May 31, 2006 Author Report Share Posted May 31, 2006 Squat nightWent ok i just forced myself to do itWarm UpOH squats5x5@60kgsgood for the core and warming the hips upSquats1x10@100kgs1x10@1401x10@1803x3@2001x20@100not the best numbers for me but felt alright.Speed deads with snatch grip8x3@130kgGHR 1x10 1x81x6 all bw+20kg (dont got a proper GHR machine so usedhorizontal hyper bench)Military press4x8@110kgSeated DB presses4x8@80lbsab curcuit x 400,000shrugs x 200,000hammers x 17/10 for the workout20/10 for the pwo shake and meal, chicken and rice x 30 hahahahahaha Quote Link to comment Share on other sites More sharing options...
Varven Posted June 1, 2006 Report Share Posted June 1, 2006 Are these normal squats ? no boxes ?... are they competition type or deeper ?I found if I do box squats my hips/hammies are pretty fried but the quads still got lots in them so Im having to do Leg Press as a supplement ex... what do you think.. waste of time or worth it? Quote Link to comment Share on other sites More sharing options...
Retro Blaster Posted June 1, 2006 Author Report Share Posted June 1, 2006 I tend to change it up every 2nd week or so bud, ill do box squats paralel then ill do normal below parralel then box below paralel then normal at comp depth, it just gives me a bit of variation so the CNS doesnt get used to the same old thing.Quads, well i get enough quad work with the running i do at trugby training but i like to warm up with front squats on bench day, also i usually do unilateral work after the accesory work such as lunges step ups and so on(havnt done these in a while though), i dont like the leg press but thats just me it tends to hurt my bak more then when i squat or dead???!!! But it does hit the quads.I also do olympic style lifts on fridays but the weights are light IMO these are the best way to build size in the quads and upper bak. Quote Link to comment Share on other sites More sharing options...
Varven Posted June 28, 2006 Report Share Posted June 28, 2006 hows the training going dude ? Quote Link to comment Share on other sites More sharing options...
Retro Blaster Posted June 29, 2006 Author Report Share Posted June 29, 2006 Dam had broken ribs and a broken foot so it has been nothing for the last month or so ribs have just come right foot is still f***d went in last night and did some squats and shoulders foot was sore but i needed to gew 1 work out in.The break in the foot was in a place that made it sore as hell to run so when i went to the docs they couldnt put a cast on it so have been limoing around for a while.Ill be back into it next week at 50% and hopefully by the week after will be putting up some desent numbers.I hate injuries hahahaPEACE Quote Link to comment Share on other sites More sharing options...
Varven Posted June 29, 2006 Report Share Posted June 29, 2006 good luck healinig up, injuries are a real bitch !Are you still benching.. obviously the foot problem would come in there as well.. to an extent.. but somethings better than nothing sorta deal ? Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.