Posted at May 28, 2012, 11:19 am:
Alright, I figured I'd start one up. I'm doing a WSB style routine for the summer, so this will be a good way for me to keep track of my weights and PRs.
Some background:
I'm 19, and I've been lifting for 6 years, 4 of those for football. I'm 6'1", and right now I weigh 220 lbs with about 13% bodyfat. My strongest bodyparts are my back and chest, while my legs are my weakest.
Training: I will be working out 5 days a week, monday through friday. My routine will look like this: ME upper, DE lower, GPP/recovery, DE upper, ME lower. I'll cycle through exercises for each workout every week, depending on what I need to work on and what I feel like doing.
Diet/supps: Diet is in check. I'm getting 3-4,000 evenly spaced calories per day, with high protein, moderate fat, and relatively low carbs. Current supps are whey, casein, EFAs, maltodextrin, creatine monohydrate, and a multi. I've got an order of ephedrine on the way so I can try out the ECA stack, just for fun. More on that when I get it.
Injuries: I have issues with both wrists, which makes some presses uncomfortable and cleans impossible. I also have a year old nagging RC injury from arm wrestling, of all things. It's more of a nuisance than anything else, but I'm paranoid about it getting worse again.
Unfortunately I have no current pics, and no way to take any at the moment. Here are a few from about 6 months ago. In them I was 230 with about 18% bodyfat, so just imagine me a bit leaner than that. I'll try to get some new pics sometime soon.
Original of the message was taken from http://forum.bodybuilding.com/
Replies:Grip 2 CGBP: 135x4, 185x3, 225x1, 245x1, 275-missed, 265x1
Tricep ...
Westside doesn't do any overhead pressing.
Subscribed! Thanks for starting this.
Well its nice to see someone who uses low volume other than me.
On occasion, as an accessory or possibly even an ME lift.
State this in terms of finger placement, just so I'll be absolutely cl...
Subscribed.
Sorry.
Like I said, those old ones are the only pics I have right now.
Thanks.
I live pretty close to there, on Pilgrim and Capital, if you know the ...
I've heard of Capital but not Pilgrim.
Subscribed
Ah, I thought you meant the Home Depot on Capital.
*subscribes*
good luck man.
Glad to have you (goes for everyone else too), and thanks.
*Subscribed*
Good job on the PR on the CGBP.
That is wear we bought our wedding bands.
Weird.
Box squat: 10x2, 175 lbs with 1 minute rest periods
Speed pulls: ...
We bought them during Christmas time.
I'm a little naive on some of the accessories.
Sure.
Thanks again.
No problem.
What gym do you workout at?
Careful what you say.
Go for it.
How do you guys get the gym to yourself?
Well, my friend (the coach) basically runs the lifting programs for al...
Someday you will look back and realize those were the best training da...
That's why I'm enjoying it now.
No weights on Wednesday.
Broomsticks for the RC's? Also, can you hoop?
Yep.
Just curious.
Yeah, I don't know yet.
I would OWN you in the post.
That's about the only thing I'm good at.
Who purchased the chains and bands for your school? It sounds like the...
Question: Why do you use them? Not sarcasm intended.
It would seem like the only reason you'd use them would be to increase...
Awsome explination, makes a lot of sence.
http://www.
Oh come on, you'll love the old meat market.
papi: Good link, that's some interesting reading.
Sweet article.
Thank you.
What is the peanut gallery? I'm not familiar with this terminology.
It's an old phrase used to describe hecklers sitting up in the cheap s...
Grip 3 bench: 10x3, 185 lbs
Overhead single DB extensions: 5x7, 7...
How much rest in between sets on bench?
Lateral raises - fairly str...
Thanks.
No problem.
Kinda of like the little dude that came up to me Monday and started gi...
Reminds me of a Cartoon I saw.
Armpits? That's f*cked up.
I just got my ephedrine order! I know people say start slow and incre...
Have you ever used ephedrine before?
Nope.
Prepare to be wired.
I hear ya on the media BS.
Took these this morning.
I mentioned before that I coached in high school for five years ('00-'...
I see improvement.
Have you ever thought about getting certified as a personal trainer, f...
I've thought about it.
Box Squat: 135x5, 225x3, 275x1, 315x1, 365x1, 405-missed, 405-missed,...
Good job on the PR's.
They are more fun.
Damn! Great job on your deads.
Thanks.
Damn, solid deads rock
Thanks.
My next round of training is going to include more strength work.
Sometime at the end of august, I don't really know more than that.
Wisconsin State Fair is in West Allis.
Yeah, I've never been to the fair.
I would recommend at least borrowing a suit.
Yeah, at the very least I'll borrow one.
Well Good Luck for it man !!! I'm sure if you crank Rammstein - Mien T...
Thanks.
Wow.
Sorry about that.
WHy did you do two ME lifts in one day?
Just for fun.
That, Buch Dich, and Mein Herz Brennt are the winners in my books I'l...
Don't forget Weisses Fleisch.
Yeah, how could I forget .
I am always amazed when people pull out 50 pound pr's in a workout, it...
Thanks.
Grip 3 rack lockouts: 135x5, 185x3, 225x2, 245x1, 275x1, 295- missed
...
I'm a little confused.
No, the lockouts started from the pins, 2 inches off the chest.
Thanks for the explanation.
I don't know that it would make a difference.
Box squat: 8x2, 185 lbs + purple bands
Good mornings from pins: 4...
Just another great nugget of information to experiment with later.
haha, cutting once every 3 weeks would be kick ass.
We had that a lot back when I lived in Colorado, so I know how that is...
Just make sure you eat a lot before ya do it and ya should be fine
...
After that thunderstorm, last night, you will be cutting, again, very ...
God knows I could use the sun though.
Make sure you go to a tanning place where they change the bulbs regula...
Yeah, there's a place close by that looks pretty good.
You will notice that you skin will hold less water and you definition ...
Yeah, by the end of last summer I had a pretty good tan and I remember...
You work in sales, right? You gotta have some slick openers.
Somehow, selling tractors and picking up chicks just aren't the same.
maybe some hot lady farmer will walk in one day
Maybe like that girl from the old Beverly Hillbillies show (Ellie May ...
Ahh yes, the lovely Donna Douglas.
Wrong kind of tractor.
I'm Growing Hamstrings!!!!!
Might not sound that impressive, but I'...
My girlfriend ties her shirt, in the front, like her.
I know this is a result of a combination of things you do in the gym, ...
Didn't you say somewhere before that you're girlfriend is Latin? If s...
My girlfriend is Mexicana.
Box squats.
Grip 3 bench: 8x3, 165 lbs + doubled mini bands on each side, 1x3 185...
Are you using a barbell or ez-curl bar for your lying triceps extensio...
I use a barbell with olympic plates, lowering to just behind/above the...
My elbows got so ****ed up from doing extensions, watch your wrists, r...
Yeah, like I said, I let the elbows drift so they're fine.
Trap bar deadlift: 135x5, 225x5, 255x3, 315x1, 365x1, 405x1, 425x1
...
Good work.
ya hockey taught me that too and numerous injuries where I just did re...
I have to cut my grass today or tomorrow, total pain in the ass.
You call that cardio? Pfft.
hahahah.
Hey man, way to go with.
But when my grass takes 3 hours to cut, I count it
It's a riding lawn mower, though.
Grip 3 rack lockouts (from chest): 135x5, 185x5, 225x2, 245x1, 275x1,...
Low box squats: 8x2, 195 lbs + purple bands
Speed pulls: 10x1, 31...
It's amazing what a difference an inch of ROM can make on a lift.
How much time in beween speed pulls on deads? Do you use an over/unde...
I took about a minute and a half between sets, for both the box squats...
I didn't think there were any benefits from it, just wondering.
Hey.
Lol.
What weight do you use for box squats in relation to regular squats? ...
It's hard to say.
That helps alot.
I'm sure it's doing something.
So one of your supplements controls your craving sto eat more? How ma...
Roughly 3,000.
Grip 3 bench press: 7x3, 165 lbs + doubled mini bands, 1x3, 205 lbs
...
Good going, Rock.
Thanks.
*snicker* More than I needed to know.
Trap bar deadlift: 225x5, 315x3, 365x1, 405x1, 455x1, 475-missed, 465...
Great workout, Rock.
Thanks.
Quite so.
good PR on the Trap Bar Deadlift, rock.
DB bench on swiss ball: 1x20, 45 lbs, 1x15, 50 lbs, 1x15, 55 lbs
...
Cool, a quickie workout today, eh?
I hope to break this plateau of m...
Unilateral leg work is brutal.
Lol.
hey rock, hope your having fun during this recovery/light week.
The resistance is difficult part.
Well, I'll miss the atmosphere, but Whitewater's weight room is really...
Grip 3 bench: 7x3, 165 + doubled mini bands; 225x1
Hammer chins: ...
Warmup: one arm bb snatches: 3x5 each arm, 65 lbs
one...
Amen.
I've done the 1-arm bb snatches and clean and presses, in the past.
ditto, the heavy weights are yours next week, rock!
I don't know if there's a link anywhere.
Thanks for taking the time to reponse to my question.
It looks pretty cool.
It's a perfect fit for me because I am a very serious person and I hat...
What is AR?
Hold a DB between your ankles you pussies
Anabolic-review.
Thanks.
PM me the link
http:// forums.
Ahhhhhh.
The Rock is quick as a cat.
Lol.
I always put anabolic-review because when people see steroid.
Grip 3 floor press: 135x5, 185x3, 225x1, 245x1, 265-missed, 255-misse...
Never done floor presses before.
Are you actually lying on the floor when you do a floor press?
How ...
Go to Barbell Floor Presses: http://www.
3.
Yup.
I said that about 500 times during my short high school coaching caree...
empty post
"When you're on the box it's important to have the shins perpendi...
Instead of having your knees out past your toes, it's the opposite.
ahhh, I see.
Ooh! I got a couple ratings.
1 star
Party pooper.
*points and laughs at rockhuddy's stupid journal*
*Goes and pouts in the corner*
Box squats: 8x2, 165 lbs + purple bands
Speed pulls: 12x1, 335 lb...
I gave you a rating the same RVD gets for his frog splash.
Lol.
We've got two words for that person who gave you one star.
empty post
Grip 3 bench: 8x3, 165 lbs
Wide grip pullups: 3x10, 8, 7
Wide ...
Good job with your bench.
Low box squats: 135x5, 185x3, 225x1, 275x1, 315x1, 335- missed, 295x1...
Your supported one-leg squats went ok? You had a problem with your kne...
Yeah.
Have you tried Bulgarian Squats (single-leg squats with the back foot ...
Yup.
Nice PR
Rock and W8, I posted a thread on full range squats.
Nice box squats rock
nice box squat PR, rock!
Thanks x3.
Grip 3 floor press: 135x5, 185x3, 225x3, 245x1, 275x1, 295-missed, 28...
Sorry about the lat pull (no pun intended).
101 degrees right now.
Humid?
101 is hot.
I don't know or care, lol.
I do maybe 10 total one arm bb snatches and 10 total one arm bb clean ...
It's 96 with a heat index of 105 in KC.
Wisconsin = humidity.
Looks like it might rain.
We've got a severe storm warning for Waukesha but it is still sunny, s...
Box squats: 8x2, 185 lbs + purple bands
Romanian deadlifts: 4x8, ...
How deep do you get on your Romanian Deadlifts?
I go down to just below the knees.
My hamstring flexibility isn't good either.
good lookin log bro.
Thanks for stopping in.
That's cool, I didn't realize you were preparing for a meet.
Yeah.
Hope you do good, otherwise you'll have to re-name this "rockhudd...
lol
Grip 3 bench press: 4x8, 185 lbs; 1x15, 135 lbs
Wide grip BTN pull...
pussy
x2
Deadlift: 135x5, 225x2, 315x1, 405x1, 455x1, 465-missed
GHRs: 100...
455 is awesome, and 100 GHR's is no joke
Wow! Strong as shit and a mind reader to boot!
Good job on the PR...
that's a lot of GHRs bro, nice.
Thanks.
way to kick ass on the Deadlift PR, Rock.
no problemo! Make sure you hit 475 by then too!
great stuff, kee...
F'n rad PR on deads.
empty post
hey rock thanks for the help again.
Thanks.
sweet.
Box squats: 7x2, 185 lbs
BB hack squats: 5x7, 155 lbs
Knee rai...
nice workout bro.
Today I went on a 13 inch box.
Grip 3 bench: 135x5, 185x3, 225x1, 275x1, 295-missed, 285x1, 295-miss...
Nice PR.
Rediculously close, which is why I tried it twice.
You'd think a little 10 lb plate(that you could throw accross the room...
Regardless.
* Subscribed *
Just found your journal.
Thanks, good to have you.
great lifts bro.
So today we found out they're not cleaning the weight room until next ...
sweet.
I dunno.
hell yea bro! 500 would be awesome.
Backatcha.
Deadlift: 135x3, 225x3, 315x2, 405x1, 455x1, 465x1
Reverse band de...
nice workout rock.
Thanks, and no, it was f*cking hard as hell, otherwise I would have go...
yeaaaaaaahhhhh buddddyyy!! lightweight babyyyyyyy!!!!
lol, great l...
Good job on the 465, to bad you didn't get try it out in the suit.
I'm still hoping to break 500.
Gotta hate that.
Thank you.
How much do figure the suit is going to add poundage-wise?
Depends.
You will.
Lmao.
Do you have a digital camera with video capabilities?
Digital, yes.
If so, getting it up on Youtube is easy.
empty post
Box squat: 7x2, 165 lbs
ATG front squat: 4x8, 135 lbs
Band pul...
nice workout rock.
Thanks.
F*ck yeah!!!
Soon it will feel just as natural as having a bar on...
Grip 3 incline bench: 135x5, 185x5, 205x3, 185x5, 185x5
Plate rows...
Plate rows? Nice one.
I'd guess it was about 40 degrees.
LOL! That is an interesting move, I do want to try it.
Agreed.
nice workout rock.
Deadlift: ??20??x1, 315 lbs
Back extensions: 5x10, bodyweight + l...
Maybe the pl meet is making you rush your progress too much or putting...
Yes, it absolutely is.
OMGZ!! You mean you're nervous before your first competition?!
Th...
Lol.
There's never enough time.
Then that gun goes of and your body tells your brain to sit down, hold...
Thanks for the encouragement.
we've all done that I'll bring you down some beer, eh
Concerning DL form.
Actually, I think that article sucks.
I do ass-high deadlifts too.
I was thinking of working some box squats with a deadlift stance to ab...
Another thing you might want to try is good mornings starting at the s...
Deload each rep?
Yup.
Brutal
I like it
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