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10-Sep-04, 02:30 AM
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#1
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Registered User
Join Date: Jun 2003
Age: 20
Posts: 5,301
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Dark's Westside Journal
My goals since the last journal( http://www.discussfitness.com/forums/http://www.discussfitness.com/forums/f9/darks-omg-im-gonna-get-ripped-journal-20956.html ) are a lot different and it is just kind of a waste to post in that journal, so this is my new one.
Todays workout: Me Bench
Close grip: worked up to a single 195, could have possibly hit 200 - 205 i believe. When i did 155 x 3 i felt weak but who knows a second burst of energy perhaps?
Close grip: 175 x 2 (did one set after this just to set what i could do)
Skullcrushers: 65 x 10, 75 x 8, 65 x 12
Tricep Pushdowns, 2 x 10, 1 x 14
Cuban Press: 20 x 14 (my shoulder was in a decent pain the previous day so taking it easy, 25 x 12
Random shoulder traction exercises for a few sets
BB Bent Over Rows: 155 x 3 x 8 (felt pretty weak but at least the form was good)
I'm thinking i will be able to hit the 240 i missed last time within a few weeks if not already. Feeling pretty strong despite yesterday's shoulder pains.
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__________________
You will die, when i say, you will die, back to the front.
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11-Sep-04, 02:27 AM
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#2
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Registered User
Join Date: Jun 2003
Age: 20
Posts: 5,301
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Hopped up on coffee, and cough syrup this workout was performed outta sheer dedication and anger (girl troubles mainly blue balls long story).
Dynamic Effort Squat:
Dynamic Box squat: Warmup, a few sets at 95, a few sets at 115
These went up pretty fast i was surprised.
Variety of Ab Exercises(can't recall everything i did)
Side Bends with barbbell: 70 x dunno way too easy for some reason so i switched to a plate that i stringed together(with a lifting belt) 10 pounds more weight so that it was 60 pounds total x 20 reps x 2 sets
Straight Legged Deadlifts (realized i was doing romanian deadlifts before and tried to keep them pretty strict today) - 135 x 8, 185 x 8, 185 x 8
Comments: Ok this is going to sound weird as hell but my hands are seriously fed up. I do not use gloves anymore because they restrict my grip(comfort wise) and my hands have become extremely callous. Anyways, i cannot touch my little man cause it gets a freekin friction burn. Should i like file my hands down? Seriously they are like constuction worker hands.
Clearly you can tell im not thinking straight and it is because this week has been absolutely nuts. So much work, so little sleep.
__________________
You will die, when i say, you will die, back to the front.
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14-Sep-04, 12:51 AM
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#3
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Registered User
Join Date: Jun 2003
Age: 20
Posts: 5,301
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Decided to switch to low box squats after doing good mornings as a ME for 2 weeks and the results sucked ass. I don't know if it was because the box is a little over 12 inches and i am 5'10 or what but the session did not go as planned. I am thinking maybe i should have done one more week good mornings, but there was no considerable lean while lifting so i don't think that my back is the problem. Anyways here is the day:
ME Low Box Squat: Worked up to 205, i think i am really weak out of the hole, hips didn't feel that strong... that is my only explanation to this ****ty number.
Straight Legged Deadlifts: 135 x 6, 165 x 8, 185 x 8, 205 x 8(felt really good but pretty hard keeping legs straight whole time)
Decline Sit Ups: 25 pound plate x 10(sucked)
Weighed Crunches(plate held on top of head to get abs flexed entire time) - 25 pd plate x 14 x 2 sets
Straight Leg Raises drop set after weighted crunches: 0 x 14
Side Bends(with barbbell hand in hand): 65 x 14(felt really awkward and bar was hard to keep straight), 70 x 16(sucked even more i gotta get either straps or get heavier dumbbells)
__________________
You will die, when i say, you will die, back to the front.
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16-Sep-04, 01:43 AM
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#4
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Registered User
Join Date: Jun 2003
Age: 20
Posts: 5,301
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ME Bench: Decided to do pause bench because i didn't have my boards ready. And just for everyones info i bench flatbacked(dont arch unless im maxing).
Pause Bench: Worked up to 200 and barely got the lockout. All reps were around 2 seconds long, 200 maybe a little less. Most of my fight was in the middle so maybe i do need to do boards? Any opinions?
Bench: 175 x 2, 165 x 2 Wow this sucked balls. I don't know if it was because i was tired or because im getting weaker but this really was a big downer felt weak as **** at this point.
BB Bent Over Rows(really concentrating on getting the form right lately, getting to around 90 degrees to legs): 155 x 8, 155 x 8, 175 x 8
Skullcrushers: 65 x 8, 65 x 8
Tricep DB Extensions: 45 x 11
Tricep Pushdowns: Some weight x 9, x 12, then a heavier weight x 6
Cuban Press: 30 x 12, 30 x 11
Reverse Bicep Curls: 65 x 6
I don't know i really disliked today's workout, real big bummer but i guess you can't always have good days.
__________________
You will die, when i say, you will die, back to the front.
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19-Sep-04, 05:23 AM
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#5
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Registered User
Join Date: Jun 2003
Age: 20
Posts: 5,301
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DE Squat Day:
12 inch box squats: 10 x 3 115 pounds
Straight Legged Dl: 185 x 5, 205 x 5, 225 x 5
Decline Sit Ups: 25 pd plate x 15
Straight Leg Raises: 2 sets x Pooped
Crunches with plate above head: 2 sets x Pooped (seriously have no clue how many reps but still damn easy even with a 35, 45 pd plate)
Side Bends: 55 x 18, 55 x 20
Eh w/e. Not a bad / good workout. Had a friend there annoying me so it didn't go as smoothly as i would have liked. I was surprised i pulled off 225 x 5 on straightlegged deadlifts. Could have even done more, but i held my breathe for too many reps and saw spots at the end of the set, fun stuff.
On a seperate note, my hamstring on my right side/whole leg and up to balls sometimes has been feeling weird. I don't know if it is bloodflow or what i have no clue. My blood pressure was really good today and my pulse was around 11 above what it usually is... 69 today when im relaxed i usually get no more than 58. No clue what is happening it has been going on for a few days hopefully it will get better.
__________________
You will die, when i say, you will die, back to the front.
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20-Sep-04, 02:33 AM
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#6
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Registered User
Join Date: Jun 2003
Age: 20
Posts: 5,301
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Dynamic Bench:
Bench: 115 x 3 x 4 sets, 125 x 3 x 5 sets. Felt pretty good for all of them
BB Bent Over Rows: Warmup, 165 x 5, 175 x 5, 185 x 5 (hard set too much weight at the end of the night)
JM Press: 65 x 10, 65 x 12, 70 x 10
Skullcrushers: 70 x 10, 70 x 10, 75 x 10
Side Raises: 20 x 10 x 2 sets
Upright Rows with 2 45 pd plates - 1 x 10
__________________
You will die, when i say, you will die, back to the front.
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21-Sep-04, 01:47 AM
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#7
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Registered User
Join Date: Jun 2003
Age: 20
Posts: 5,301
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ME Squat:
12 inch box squat: Worked up to a 210 miss, got 2 pr's by default, 175 x 3, 185 x 2.
Straight Legged Deads: 185 x 8, 185 x 8, 205 x 9
Some Cable Ab Work
Weird Leg Raises with weights haha not even gonna talk about sets cause it was just lioke a 2 minute long torture.
I have switched my stance to a pretty wide one recently hoping it would add weight to my squat. I have found out that since my hips are weak however or whatever it may be wide stance is actually a little harder right now, as evident by my pussy weights. Should i continue doing wide squats since it will help me bring up my weak parts? I was really dissapointed that i couldn't even hit 210... maybe i need to take longer rest periods.
__________________
You will die, when i say, you will die, back to the front.
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21-Sep-04, 03:53 AM
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#8
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Registered User
Join Date: Jun 2003
Age: 20
Posts: 5,301
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I'm glad so many people have taken an interest in this journal  .
__________________
You will die, when i say, you will die, back to the front.
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21-Sep-04, 05:36 AM
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#9
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Registered User
Join Date: Feb 2003
Posts: 3,035
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Quote:
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Originally Posted by DaRkAnGel
I'm glad so many people have taken an interest in this journal . |
113 view for 7 posts, I think thats in the normal range of views/post.
Whats a ME squat?
Oh yeah ATTENTION WHORE |
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21-Sep-04, 12:18 PM
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#10
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Registered User
Join Date: May 2003
Age: 24
Posts: 358
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I'd say stick with the wider stance. I'm assuming you are doing them like powerlifters do by this. I just started doing a westside routine and I agree that concentrating on the form is a little akward b/c I had been doing them more bodybuilding style in the past, but I think once you get the motion down comfortably your numbers will start to shoot up fast.
On another note, have you been arching your back and keeping your elbows in on bench press? I know that all the big powerlifters seem to stress this, but since I have tried it with this form, it just seems akward and unnatural and I can't lift as much even though they say you should lift more.
Oh yeah, nice weight on those rows BTW  : |
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21-Sep-04, 07:24 PM
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#11
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Registered User
Join Date: Jun 2003
Age: 20
Posts: 5,301
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Yea i keep my elbows tucked in always, it has helped me a lot with recruiting my lats into the movement and preventing shoulder pain. I have gotten used to benching this way... took around 1-2 months for it to feel comfortable and now i just do it automatically. As far as arching goes, i do not always arch but sometimes i do depending on what range i want to work(obviously arching cuts your bench stroke down by a bit). Honestly, especially if you are doing westside, rotating arching and not arching may be a good idea depending on the movements since the whole point is to hit the weak points. If you are strong on the bottom and stop 1/4 of the way up try benching with an arch or with a few boards and etc. I'm sure you know all this already, but im just giving an example when not only will it raise the weight you can use but knock down a weak point.
Thanks arbit, it's true i strive for attention, but i can't help myself, it's an addiction lol.
__________________
You will die, when i say, you will die, back to the front.
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21-Sep-04, 07:28 PM
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#12
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Registered User
Join Date: Jun 2003
Age: 20
Posts: 5,301
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I just ate 3 grilled burgers (on a george forman so i cut the fat!!! lol i swear its not as bad as it sounds) and drank 4 cups of tea. Reporting out for a nap.
__________________
You will die, when i say, you will die, back to the front.
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22-Sep-04, 07:15 AM
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#13
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Registered User
Join Date: Feb 2004
Location: California
Posts: 1,389
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You're funny! Very sorry to hear about your blue balls Dark, and now with the hand problem you're really in a bind aren't you?
I always do the wide stance when I squat, I mean, not too wide or anything, but it takes the stress off my knees,
-Amy |
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22-Sep-04, 07:17 AM
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#14
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Registered User
Join Date: Feb 2004
Location: California
Posts: 1,389
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Quote:
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Originally Posted by arbit
Oh yeah ATTENTION WHORE |
Guys are weird......
-Amy |
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22-Sep-04, 03:21 PM
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#15
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Registered User
Join Date: Feb 2003
Posts: 3,035
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Quote:
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Originally Posted by SurfinAmy
Guys are weird......
-Amy
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GUYS are wierd????????????????????????????????
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