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Thread: a Westside n00b's journey

  1. #126
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    Quote Originally Posted by lonesXedge View Post


    headin out for work tommy. see you at 6.
    Oh s***!

    Quote Originally Posted by lonesXedge View Post
    ME Squat

    so i started off thinking i was going to do oly squats. i did a few sets, and i switched over to my regular, wider stance.

    Oly Squats, ATF:
    barx10
    135x6
    185x6
    225x6

    Regular Squats:
    285x6 (add knee wraps & belt)
    315x6
    335x6
    385x4
    405x1 (new PR!!!!)
    410x2 (NEW PR!!!!)
    **** d00d, you're absolutely kicking my ass on the squats.

  2. #127
    phil 4:13 Bako Lifter's Avatar
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    Whoa, nice squats dude. 4 plates brother!!!!

  3. #128
    GFH Lones Green's Avatar
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    tommy- haha thanks man, i was feelin it hard last night.

    bako- yes!!! its a wonderful feeling.

  4. #129
    GFH Lones Green's Avatar
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    DE Bench

    DE bench:
    barx10
    135x2
    135x2
    135x2
    155x2
    155x2
    155x2
    185x2
    185x2

    JM press:
    barx10
    135x6
    135x6

    tricep pushdown:
    stack for 2 x 6

    power cleans:
    barx6
    95x6
    135x6

    cable row:
    200 for 2 x 6


    not a bad workout, i hadn't done power cleans since about junior year of high school, when i had weightlifting. gonna do DL's then thats gonna be it until next week. i've been taking a lot of naps lately, but i guess thats a good thing.

  5. #130
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    Quote Originally Posted by lonesXedge View Post
    power cleans:
    barx6
    95x6
    135x6
    good stuff, watch the deadlift go up now.
    Quote Originally Posted by lonesXedge View Post
    i've been taking a lot of naps lately, but i guess thats a good thing.
    That's a great thing!

  6. #131
    GFH Lones Green's Avatar
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    man i hope they make my deadlift go up! i'm going to start doing them more, plus giving DL's their own day.

  7. #132
    GFH Lones Green's Avatar
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    DL's

    Sumo. stacked 2 plates for each foot, not too high off the ground. raw diggity. boy do i need to work on these.


    135x8
    185x8
    225x6
    285x4
    315x2
    350x1
    385x0 (miss, although i did move it about 5 inches off the ground)


    DL's are my least favorite lift, because i am pretty bad at them. my squat is over 50 lbs more than my DL. i can't do more than about 365 off the floor. i got some chalk though, and that helped with these. not too sure how my gym is going to feel about the chalk, oh well, i was 1 of 5 people there on a saturday night, haha. what can i do to increase my DL? more speed work? rack pulls? bands or chains? eating more oreos? help!

  8. #133
    Risk10k Clifford Gillmore's Avatar
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    OREOS brother! Take a vid of your next pull if you can, might just be a simple setup issue.


    Nice F'N squats.

  9. #134
    GFH Lones Green's Avatar
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    Quote Originally Posted by Risk10k View Post
    OREOS brother! Take a vid of your next pull if you can, might just be a simple setup issue.


    Nice F'N squats.
    thanks man. i'm really tall and have a gut, that could be the problem. i'm borrowing my friend's video camera soon, so the vid shouldn't be a problem.

  10. #135
    Risk10k Clifford Gillmore's Avatar
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    Haa, I'm 6'3". Albiet I don't have a monster gut, but my waist is creeping up to 40" :/

  11. #136
    GFH Lones Green's Avatar
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    Quote Originally Posted by Risk10k View Post
    Haa, I'm 6'3". Albiet I don't have a monster gut, but my waist is creeping up to 40" :/
    i a m also 6'3. but i am around 300 pounds.

  12. #137
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    Quote Originally Posted by lonesXedge View Post
    DL's are my least favorite lift, because i am pretty bad at them.
    hahahaahahahahaha, yeah this goes for me too!

  13. #138
    GFH Lones Green's Avatar
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    ME Bench

    Dead press w/static holds, pins set just a few inches off chest:
    135x6
    185x6
    225x4
    245x4
    285x2

    JM press:
    135x6
    175x6

    BB rows:
    barx10
    95x6
    135x6
    185x6

    power cleans:
    barx10
    95x5
    135x5
    155x3


    quick workout, but good. ate mexican food before this workout, not my best idea. work and ME squats tomorrow

  14. #139
    GFH Lones Green's Avatar
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    Quote Originally Posted by TommyBoy View Post
    hahahaahahahahaha, yeah this goes for me too!


  15. #140
    GFH Lones Green's Avatar
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    check out my first snack of the day:

    2 scoops nitrean in milk, w/banana, strawberries, oats and PB
    3 eggs
    2 yogurts
    bout a cup of cashews
    1 gatorade
    opti men multi
    4 fish oil caps
    400mg caffeine

    i was abonormally hungry when i woke up for some reason, so i decided to eat all the carbs in the world. its alright though, my first meal of the day, and im about to go lift a bunch of water jugs.

  16. #141
    GFH Lones Green's Avatar
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    Sassquatch (i'm sure guido's already thought of that one, i just thought of it on the way home and lol'd)

    Squats:
    barx10
    135x6
    225x6
    285x6
    315x5
    385x5 (add belt)
    405x1 (add wraps)
    425x1
    445x1 (NEW PR!)

    i smashed last week's PR. the 410 felt easy, and i was pretty confident i could do more...so i just threw 2 10's on each side and went with it. pretty pumped. wasn't even going to do GM's after these, but i did plan to do them. heres what i did instead:

    leg curls:
    stack, 2 x 5

    leg extension:
    stack, 2 x 5

    farmers walk:
    90's about 50 yards
    120's about 50 yards


    after working today, and this, i'm toast. i've also been laying out every day to try to tan up for the beach, yes, i know, i'm gay. tomorrow is going to be a hard day at work, i have a few HUGE routes that i have to load up. DE bench tomorrow. i might do it during the day again, i went today at about 1, and i liked it pretty well.

  17. #142
    Who me? Chubrock's Avatar
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    Dude you're killing the squats. I saw you were worried about your pulling. Here's what I did to go from 315 to 365 in a couple of months and then 405 over the next couple.


    DE DLs off of a platform. 8 x 1. The combination of the platform height and Chuck Ts put me about 3-4" above where I pull from the ground.

    RDLs. Did a lot of rotating between a sumo stance and conventional stance.

    Rack Pulls. Did a lot from a couple of inches below the knee. Once again rotated feet position a lot. Really worked on my lower back.

    Fuck, fight, or hold the light.

  18. #143
    GFH Lones Green's Avatar
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    Quote Originally Posted by Chubrock View Post
    Dude you're killing the squats. I saw you were worried about your pulling. Here's what I did to go from 315 to 365 in a couple of months and then 405 over the next couple.


    DE DLs off of a platform. 8 x 1. The combination of the platform height and Chuck Ts put me about 3-4" above where I pull from the ground.

    RDLs. Did a lot of rotating between a sumo stance and conventional stance.

    Rack Pulls. Did a lot from a couple of inches below the knee. Once again rotated feet position a lot. Really worked on my lower back.
    thanks for the compliments man. i'm gonna try some of the stuff you said for pulling, i'll let you know how it goes.

  19. #144
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    Nice snack, and nice squatting. You are really progressing man! Keep it up.

  20. #145
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    squatting is flying dude
    2000 or bust

  21. #146
    Senior Member dblockspky's Avatar
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    those are realll good squats man keep up that work.

  22. #147
    GFH Lones Green's Avatar
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    tommy- thanks man, snacks > squatting

    stump- thanks, i'm pretty pumped about it myself.

    dblock- thanks for the kind words, and for stopping by.

  23. #148
    GFH Lones Green's Avatar
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    DE Bench

    Speed decline:
    barx10
    135x2
    135x2
    135x2
    185x2
    185x2
    185x2
    225x2
    225x2

    JM press:
    135x5
    155x5

    cable rows:
    160x6
    200x6

    front, side, and rear delt raises

    also, at work today, i push pressed about 200 50 lb water jugs. i was sweatin hard.

  24. #149
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    Quote Originally Posted by lonesXedge View Post
    snacks > squatting
    You said it man!

    Quote Originally Posted by lonesXedge View Post
    also, at work today, i push pressed about 200 50 lb water jugs.
    Did you drink them too?

  25. #150
    GFH Lones Green's Avatar
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    yes. 1000 gallons of water, i was feeling a bit bloated.

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