Nino's workout log (westside)

[Nino]

34 years old, life long sports, lifting for fitness. Started powerlifting appx a year ago at 165lbs, 6 feet height. Been pretty lean my whole life, but finally figured out the diet thing, and am up to 180's this year. Started lifting true westside style in Jan '03.

Format: Sets x Reps x weight (in lbs)

Bar weights (all my own gear, garage gym):
texas powerbar - 45
Apollon's Axle - 33
Camber (rackable, squat) - 68
Safety Squat Bar (ssb) - 62
Buffalo bar - 51
Fatboy DB handles - 6 3/4

Gym PRs (haven't competed):
Squat - 265 (single ply inzer)
Bench - 225 (raw)
Deadlift - 365 (raw)



08/11/03 ME squat/DL
Weight: 182

warmup routine done as a circuit, two sets (use for 1-2 weeks usually then switch):
rope skips 50 reps
pulldowns 12x100
rev. hyper 12x90
pushups 12xbw
GHRs 12xbw

SSB suspended GMs (set at 35")
1x3x62
1x3x92
1x3x112
1x3x132
1x3x152
1x1x172
1x1x192
1x1x202 (setting pr, first time doing suspended's)

SSB full squats
3x5x202

Pulldown abs
2x10x70 (facing out)
2x10x70 (facing in)

GHRs
3x7x30 (2 boards) <-- to raise rear of GHR bench
---alt. setted with---
Rev. Hypers
3x12x160

cooldown on ergo rower (fan type) - 5 mins

[Nino]

08/13/03 ME bench

Weight: 182 1/2

8/11 warmups - 2 sets

Decline bench (axle) - finger next to smooth, lower to upper abs
1x10x83
1x10x103
1x5x123
1x5x143
1x5x163
1x3x183
1x3x203
1x3x213
1x1x233
1x1x253 (3lb PR)
1x1x263 (13lb PR)
3x5x193 - downsets, wide grip

DB extentions - decline also
3x7x25dbs - miniband behind back

Pullups - hammer grip
3x7xbw

T-bar rows - low pulley/v-grip handle
3x5x120

Light shoulder work later on this evening

added: capt. of crush
3x10xtrainer
5x1x#1 static holds (partial with left hand)

[AJ010]

Nice workout! I look forward to your journal :)

[Nino]

08/15/03 DE Squat/DL

Weight: 182

8/11 warmups - 2 sets (sub in 25 pulls on the rower, dog ATE my jumprope)

note - de box squats always on a 14.75" box, wide stance, suit straps down, belt, no wraps

Box squat - week 3/3, choked purples, buffalo bar
1x2x51
1x2x101
1x2x121
1x2x141
8x2x151

1x1x191 - bands OFF on these
1x1x231
1x1x281
1x1x321 - straps up for this rep

3x5x231

Pull throughs
3x10x80

GHR situps, straight leg
3x15xmini

One hand DLs - rolling thunder & loading pin
1x5x90
1x5x100
1x3x110
1x1x125

Reverse Hyper
4x10x160


notes - I'm really not sure what to make of today. I did a lot more squat volume than I usually do. Most often I'll do a 3x5 or 3x10 or maybe a 1x20 after my ME and DE squats and then move on. I noticed though that I hadn't worked up heavy singles after DEs for at least 4-5 weeks, but I thought I'd wind up stopping at the mid/high 200's. My damn max squat is (was?) a 265 with straps up, so when I got to 281 straps down and it seemed easy, I figured "what the hell" and tried the 321. I saw some stars, but it went up nice and smooth. I'd say I'm happy, but I'm a bit perplexed at the sudden jump. /boggle

[AJ010]

Good job! How was speed feeling today?

Hows the rolling thunder feel?

[Nino]

Speed was there, felt good. I'll know a lot more after this weekend, since I'm going up to Southside barbell to watch Bob Youngs and crew lift. Should be a great learning experience, esp. since I lift alone or with my wife, and have yet to guage my speed vs. more experienced box squatters.

The rolling thunder is pretty cool. I like using it for sidebends with the low pulley, and the one hand DLs with the loading pin. Last time I used it I couldnt make 120 with my left hand, so I've made some progress there. Obviously one could do more weight with a smaller handle, but it's a great way to work grip training into your ab/oblique work. Bent over rows with the Axle are plain agony, hehe.

Still can't believe my dog ate my jumprope. It was a nylon one, and he's just a lil ole dachsund. He totally mutilated it though, looked like a machete wielding lunatic got at it.

[AJ010]

Originally posted by Nino
Speed was there, felt good. I'll know a lot more after this weekend, since I'm going up to Southside barbell to watch Bob Youngs and crew lift. Should be a great learning experience, esp. since I lift alone or with my wife, and have yet to guage my speed vs. more experienced box squatters.

The rolling thunder is pretty cool. I like using it for sidebends with the low pulley, and the one hand DLs with the loading pin. Last time I used it I couldnt make 120 with my left hand, so I've made some progress there. Obviously one could do more weight with a smaller handle, but it's a great way to work grip training into your ab/oblique work. Bent over rows with the Axle are plain agony, hehe.

Still can't believe my dog ate my jumprope. It was a nylon one, and he's just a lil ole dachsund. He totally mutilated it though, looked like a machete wielding lunatic got at it.

Sounds interesting man. Thanks for the info :)

About your jumprope, that sucks for you! :D Are you gonna get a new one?

[Nino]

definitely, on the rope 8)

08/16/03

sled dragging trips are on grass in my back yard. appx 70 feet each way.

behind the knee drags
4 trips x 90

belt drags
4 trips x 90

ankle drags
4 trips x 45

[AJ010]

Interesting GPP work today. I've done those drags before. Theyre awesome, except i used a home made sled and the rope would rip :(

Howd it feel?

[Nino]

08/17/03 DE bench

8/11 warmups - 2 sets

Bench press - Axle, 2-3/8" chains, wide grip all sets
1x12x63
1x5x83
1x3x103
9x3x123

Incline bench press - 2 clicks up, med grip
2x7x143
1x5x143

Dips - to parallel upper arm
1x10xbw+30
2x8xbw+30

Pullups - close hammer grip
2x8xbw
1x5xbw

Face pulls
2x15x50

notes: good speed for most sets. Little slow down (1/2 a sec or so more) for last 2 or 3 but kept form up. Little tired because I'm doing some drywall work outside and it's hotter than hell, but thats ok. I have lately done all my speed bench with wide grip because my widegrip form kinda sucked. After a few more weeks of this I might go back to using three different grips again.

re: sled dragging. Feels great. I use the sled EliteFitness sells, and use a home made contraption for the ankle drags...something I whipped up with some cable, a pulley, shackles, and some ankle cuffs. Works SO much better than the strap. For me, ankle drags have the most bang for the buck, because my hip joints need the work. I esp. like using them in my warmup routine for 20-30 steps. I have to admit though, that I do NOT do enough sled dragging after upper body days...almost always do them after ME and DE squat days. Gotta get better about that.

[AJ010]

Good job! All looks good.

[Nino]

08/18/03 ME Squat/DL

8/11 warmups - 2 sets (bumped pulldowns to 120)

SSB low box squats (my low box is 11 1/2")
1x10x62 (bar)
1x5x112
1x5x152
1x5x172
1x3x192
1x3x212
1x3x232 (3 rep PR)
1x1x242 PR
1x1x252 PR
0x0x262 (legs failed before back, as usual)

Pull throughs
3x7x100

Ab chair - hooked to low pulley, feet anchored with DBs
1x10x50
2x8x50

Reverse band crunch - seated, band choked to bottom of rack & 4x4
3x10xpurple

Reverse hyper
3x7x210

notes: had some mental issues with squat today. Because of the work I've been doing outside (installing drywall overhead in entryway soffet) I was a bit tired starting my session. Everything felt heavy. I tried keeping positive and not letting stupid thoughts creep in, yet I found this ****ty little suggestion of consolation creeping in behind my thoughts...as if I was telling myself "it's ok if you dont make a pr, you're tired". Instead of letting this almost subconscious feeling get hold I managed to get through it. I feel this last month I've learned a lot more about max effort than the whole year previous.

Last SSb low box squat was 5 weeks ago and I went 2x232 and 0x242, so I feel I've definitely made some progress with what I've been doing.

The reverse crunches (round out back then pull a tight arch - band tension is appx at floor level and 12-18" in front of me) were pretty cool. First time I tried this and it really got the spinal erectors smoking.

As usual, my failure on squat was my legs. I can go as far as losing my arch but I still won't fall forward 9 times out of 10 on a failed squat. Things are improving though. Post shake time!

added in evening:
capt. of crush
5x5xT

[AJ010]

You definately did good man! That much of a PR in 5 weeks, and considering you were tired makes it even better! Imagine if you were fresh. You did great man. The workout looked good.


Enjoy your shake!

[Nino]

08/19/03

Skipped sled drags today. Tired as hell from working on the soffet outside. Did 1 trip of ankle drags with 45 and barely made it across the lawn. Mowing the damn grass might be a good idea too, heh.

Reverse Hyper
3x10x160

Light shoulder prehab stuff

[AJ010]

Not bad. Good that you didnt strain yourself considering that you were worn.

[Nino]

08/20/03 ME Bench

Weight: 180 1/2

8/11 warmups - 2 sets (changes: pulldowns 120, rev hyp 160, rows 15 pulls)

DB Press - Fatboy DBs, wrist wraps
1x12x36 3/4
1x10x46 3/4
1x8x56 3/4
1x6x66 3/4
1x5x76 3/4

Bench - shirt work, index on rings, see notes
1x3x135 - raw
1x3x185 - put on shirt
1x1x225
1x1x255 PR
0x0x275 - stapled

3x5x185 - raw, thumb from smooth

Dips - To parallel (just a tad below)
4x5xbw+50

Rear delt raises - high pulley, long strap, kneeling behind GHR
3x12x20

Side raises
3x10x15 DB

Front Raises - thumbs up
3x8x20 DB

notes: my shirt is comical. I took my inzer blast shirt that I barely fit into at 165lbs and split it down the back, the whole way. I'm not experienced with shirts at all yet, so this was pure experimentation. By pulling it down in front a bit, I was able to get *some* support on t he way down, but not much coming back up. Still, it was fun messing with it.

The fatboys are pretty challenging for flat bench pressing. Cleaning them into position was by far the toughest thing to do, once it got past 56 lbs.

Got a crick in my damn neck/torso from the last few days of working overhead on the soffet. Stretching has been helping some. Gonna go take a nice long soak in a hot bath tonight I think.

[AJ010]

Good workout! Was that a pr on the shirted bench?

And, what are Fatboy Dbs? :D

[Nino]

Yeah I guess it's a PR since I've never benched with a shirt before. 30 lb PR over my last raw bench, although I think I'd be good for 235-245 at present.

Fatboy DBs are 2" diameter DB handles sold by ironmind. You can check them out at www.ironmind.com. The actual name is 2" Husky Handle Dumbell Bars. I always forget the real name and call them Fatboys

[AJ010]

Originally posted by Nino
Yeah I guess it's a PR since I've never benched with a shirt before. 30 lb PR over my last raw bench, although I think I'd be good for 235-245 at present.

Fatboy DBs are 2" diameter DB handles sold by ironmind. You can check them out at www.ironmind.com. The actual name is 2" Husky Handle Dumbell Bars. I always forget the real name and call them Fatboys

Yeah, id just take it as your record. :)

About the fatboy db's, i thought it had something to do with diameter. I imagine that it really helps grip. I want to try one sometime

[John Promise]

Workout looks pretty good. Sounds like you have a pretty good home gym.

Still new to PL myself, so some of the descriptions are a little foreign to me, but BTW, what is a pull through? I hope it's more exciting than a rack pull. :D

[Nino]

I'll put up some pics of my gym when my digital camera gets here. We just ordered one.

Pull throughs are done with the low pulley. I use a type of rope handle I made with some old denim. Standing at the pulley and facing away from the stack, you reach down between your legs and grab the handle. Squat the weight up and take a couple steps away from the stack. Now there are two basic ways of doing the pull through.

One - emphasis on erectors and hips - keeping your legs straight, bend over at the waist and let your hands be drawn between your legs and behind you. At the bottom of the movement you will feel a great pull on your whole posterior chain. You then straighten up by driving your hips forward. Resist the temptation to straighten up without driving the hips forward!

Two - emphasis on the glutes and hamstrings. Same basic idea but you bend down more like a squat. Initiate the movement by pushing your hips backward (like a box squat) and squat down, letting the weight pull your hands between yoru legs and behind you. Again, drive forward with your hips as you stand back up. Great for the hams and glutes!

I like to sub these in when I want to take a break from GHRs. The stretch in the bottom of the movement is great too.

[AJ010]

Nino knows his westside :)

[John Promise]

Thanks, that does sound interesting. :cool:

[Nino]

08/22/03 DE Squat/DL

Weight: 182

8/11 warmups (same changes as 8/20)

Box Squats - buffalo bar, choked purple, week 1/3
1x2x51
1x2x101
1x2x121
8x2x141

Dimel Deadlifts
2x20x135

Pull Throughs
3x8x100

Superset:
A1 Reverse Hyper
3x7x210

A2 Pulldown Abs
3x10x70

Notes: good day. Decided to move up just a little on working weight. Wave will be 141, 151, 161 for a few weeks. This is a tad less than 47/49/51 based on my new max.

The pull throughs were pretty hard, but I can really tell they are helping a lot right now. Back to GHRs next week probably.

Grip work to follow later this evening.

added:
Capt. of crush
10x3xTrainer

Few attempts with #1 and left hand only...only 1-2 mm away

Right hand got poked with a rusty nail a couple days ago....may need to go get a shot if it's not lookin better by tomorrow.

[John Promise]

Originally posted by PLDemon
I used to always get pulled on pull thrus! :D I fell down on my face 3x before lol

What do you expect from a 13 year old :D

Bump on the workout...looking awesome.

[Nino]

Thanks for the kind works fellers. I'm watching, and I'd say you're all doing well also, keep up the good work!

[AJ010]

Thanks Nino :)

And John, im 14 now! :D

[Nino]

08/24/03 - DE Bench

Weight: 185 <--- fud am gud

Warmups: 2 sets
Pushups - 12xbw
GHR - 12xbw
Pulldowns - 12x120 (med/close pronated)
Reverse Hyper - 12x160
Bent Knee Situps - 12xbw

Bench - regular bar, doubled mini's
3x3x45
1x3x75
9x3x95 - 3 grips

1x3x95 - wide grip, shirt work
3x3x115

1x1x205 - wide grip, straight weight, shirt work
1x1x225
1x1x245

Low Pulley Rows - med/wide grip, pull to belly
3x12x120

Notes: thats all folks! Yesterday I went to the ER and got my pinkey finger lanced (owie), a tetanus shot (the doms of shots), and a weeks worth of antibiotics. That sore finger I mentioned the other day got worse afterall. Hand hurts like hell, but thats no reason to skip a workout. I did, however, decide to make it a shorter day. 8)

FOOD TIME!

ps. damn Steel....14. I'm 20 fricken years older than you...gawd, now I'm starting to feel old? Hmm...nahhh! Fuggit. You gotta be young till you die...thats the only way baby.

[AJ010]

Originally posted by Nino

ps. damn Steel....14. I'm 20 fricken years older than you...gawd, now I'm starting to feel old? Hmm...nahhh! Fuggit. You gotta be young till you die...thats the only way baby.

Good workout man. Howd the shirt feel?

And hows the hand feelin now?

BTW, Lol yeah, thats a way to put it! :D

[Nino]

08/25/03 ME Squat/DL

Weight: 182

GHR - 2x10xbw
Pulldowns - 2x10x120 - med grip, pronated
Reverse Hyper - 2x10x160
Pushups - 2x10xbw

Camber bar GMs - wide stance, *light* touch and go off pins set at 23 1/2"
1x5x68 (bar)
1x5x98
1x5x118
1x5x138
1x5x158
1x5x188
1x5x208 - at this point I felt like I was doing max effort
1x5x228 - 10lb PR

Superset:
GHR - 4 boards (dropped to 2 boards for last set, 4 was too hard)
3x5xbw+20
*and*
Straight Leg GHR situps
3x12xbw

Reverse Hyper - less than stellar form on last couple reps each set
3x7x210

notes: I ususally do GMs with a narrow to medium stance, so these were actually harder than the last time I did them (5x218 medium stance), and I felt like 208 was going to be the end of the line. Wides are more stressful on the hips it feels like, and thats a weakpoint for me (among others). I loaded up 228 and the first rep felt like I'd die...this is where Max Effort work gets it's name from. I just kept going even though my mind was telling me there was no way in hell 5 reps were coming out, but lo and behold, they did. I almost fell over after racking the weight.

Also, this was a morning workout which is VERY foriegn to me. I typically lift after lunch, around 2-2:30pm. Today I started warmups at 10:15am.

The rest of my workout was good, but a little off on form...not REALLY off, but a little, mostly on the last 2 reps per set or so.

Every time I do ME goodmornings I walk away wondering how in the hell I walked away without my body snapping in half. Amazing stuff.

add: oh yeah, hand feels like **** honestly. I'm afraid I may have to go get the finger lanced again, or opened up and cleaned out *yecht*....I hope not. /shrug

ADD: evening grip work, LEFT hand only
Captain of Crush
3x7xTrainer
3x1x#1 partials - less than 1mm to go...Petra said it looked like a sheet of paper would fit between the handles and not much else.

[AJ010]

Wow, good job on the GMs! Yeah, they do work the hips more, and since hips are your weak point, these should help a lot!

BTW, hope your hand feels better.

[Fullback_45]

Those GM's are awsome. Keep it up bro!

[Nino]

08/27/03 - ME bench

Weight: dunno

warmups - 2 sets
ergo rower - 15 pulls
GHR - 12xbw
Pushups - 12xbw
Reverse Hyper - 12x140
Bent Knee Situps - 12xbw

DB Press - Hexhead DBs (in deference to my infected little finger)
1x12x30
3x20x50 - first 2 sets done 15+5 with a 5-6 sec pause

Elbows Out Extentions - leaned back on Rev.Hyper
3x7x40

T-Bar Rows - done on low pulley & V-handle
3x7x120

Notes: finger is starting to get better I think. I was starting to think I'd lose the first section of it. *grimace* I used normal hex head DBs instead of my 2" ones for that reason. First 2 sets done 15+5 with a short pause, lactic acid was killin me...I'm a wuss, I know 8) Shoulder work to follow this evening.

[AJ010]

Workoit still looked good. I take it thaty you didnt use the barbell because of your hand?

[Nino]

I didn't use the fat handle DBs since I figured that would aggrevate the finger. I gotta say, it was pretty messed up for a while there. I'm glad it's starting to turn around...would suck to lose part of my finger to something as dumb as a rusty nail.

[AJ010]

Originally posted by Nino
I didn't use the fat handle DBs since I figured that would aggrevate the finger. I gotta say, it was pretty messed up for a while there. I'm glad it's starting to turn around...would suck to lose part of my finger to something as dumb as a rusty nail.

Yeah thatd be terrible.

I saw a vid or pic, i forget, of a guy sumo deadlifting over 700lbs and the bar drops on his FEET...crushing everything in his feet! :eek:

Be thankful ya didnt lose anything lol

[holyshinto63]

Originally posted by UnlimitedSteel
Wow, good job on the GMs! Yeah, they do work the hips more, and since hips are your weak point, these should help a lot!

BTW, hope your hand feels better.

hey, sorry but i new to this powerlifting stuff, now there are two types of powerlifting, there is the goodmorning where the knees are slightly bent and then ones where the knees are very bent (like a goodmorning + a squat) so which one do the PL's use because the sticky only says goodmornings so that didn't help very much.

[Nino]

I let my knees bend enough to get the depth I want. It's a personal thing really, since everyone is built a little differently. I'll post some pics of the way I do em as soon as I figure out the new camera. It just arrived today.

[holyshinto63]

alright cool, thanks

[AJ010]

Originally posted by holyshinto63
hey, sorry but i new to this powerlifting stuff, now there are two types of powerlifting, there is the goodmorning where the knees are slightly bent and then ones where the knees are very bent (like a goodmorning + a squat) so which one do the PL's use because the sticky only says goodmornings so that didn't help very much.


Bump what Nino said. You could always vary it up now and then...works well

[Nino]

08/29/03 - DE squat/DL

Weight: 182

Warmups - 2 sets
Low Pulley Rows - 12x120
GHR - 12xbw
Pushups - 12xbw
Reverse Hyper - 12x140
GHR Straight Leg Situps - 12xbw

Box Squats - week 2/3, choked purple, buffalo bar
1x2x51 (bar)
1x2x101
1x2x141
8x2x151

Superset
GHR - mini choked to DB on floor
3x7xbw+mini (10 reps on first set)
*and*
GHR Straight Leg Situps - Mini choked to power rack, waist high
3x10xbw+mini

notes: I'm pretty shot, should have taken a deload week or two after last squat wave. Reverse hypers and grip work to follow this evening.

[AmateurWrestler]

Originally posted by Nino
08/29/03 - DE squat/DL

Weight: 182

Warmups - 2 sets
Low Pulley Rows - 12x120
GHR - 12xbw
Pushups - 12xbw
Reverse Hyper - 12x140
GHR Straight Leg Situps - 12xbw

Box Squats - week 2/3, choked purple, buffalo bar
1x2x51 (bar)
1x2x101
1x2x141
8x2x151

Superset
GHR - mini choked to DB on floor
3x7xbw+mini (10 reps on first set)
*and*
GHR Straight Leg Situps - Mini choked to power rack, waist high
3x10xbw+mini

notes: I'm pretty shot, should have taken a deload week or two after last squat wave. Reverse hypers and grip work to follow this evening.


hey man, looked like a pretty good workout to me! im really liking those box squats! :)

[AJ010]

Good speed work!

[Nino]

08/29/03 - evening session

Reverse Hyper
4x7x210

Barbell Curls - Apollon's Axle
3x10x73

Captain of Crush
3x10xTrainer - only 2 sets with right hand

notes: I started off the evening session with a bang! Smashed my pinkey with a wrench while loosening a bolt. Yes, in fact, it WAS the infected finger. I was whooping and hollering and my wife said "oh, it's your pinkey!" You see, I could not understand why on earth it hurt SO friggin bad at first, and when she said that I said "yeah, it's my pinkey. ... OH! Right! My PINKEY! Ahhh!" Nothing like laughing and hollering at the same time...lol

[Fullback_45]

Hehehe, sometimes its the littlest things that hurt the most! Remeber fingers are sensatvie as ****. Nice workout bro.

[AJ010]

Good workout regardless.

And how could you have forgotten about your pinky!? :D

[Nino]

08/31/03 - DE Bench

Weight - 183

08/27 warmups - 2 sets

Bench - doubled mini's
2x3x45
1x3x55
1x3x65
1x3x75
3x3x85 - 3 grips, tad slower than 75
6x3x75 - 3 grips, better speed, keeping this for a while

Incline Dumbell Press - 1 click up
3x12x50

Elbows Out Extentions - 1 click up, same as presses
3x10x40

Bent Over Rows - Apollon's Axle
3x10x103

notes: usually don't do mini's 2x in a row, but I really felt that my working weight of 95 for the last few months has been too much and I'm not getting enough speed. Today is about speed after all! Petra said the 85 was only slightly slower than the 75, but the 75 felt more...solid, I guess I'd call it. Next week I'm planning on re-evaluating my straight weight speed bench as well and then using that with chains the week after next.

Incline DB presses were more bodybuilding than anything else...trying to actually GEt an upper chest, to go along with my lower pecs.

[AJ010]

Good work man! The speed workout looked awesome

[Nino]

09/01/03 - ME Squat/DL

Weight: 182 1/2

8/29 warmups - 2 sets

Buffalo, Low Box Squat - med/narrow stance
1x5x51 (bar)
1x5x101
1x5x141
1x3x161
1x3x181
1x3x201
1x1x231
1x1x251
1x1x271 (20lb pr)

Pull Through's - med/wide stance, slight knee bend
3x8x100

notes: feel good, have company for labor day though. Abs and rev.hypers to follow this evening.

[AJ010]

Good job on the PR!

[Nino]

09/01/03 - evening session

GHR - 2 boards
2x7xbw+30

superset:
Pulldown Abs
2x10x70
*and*
Reverse Hyper
2x7x210


Decided to take it kind of easy and did 2 sets of stuff instead of 3. Also left out grip work. Feel good, but need the rest.

[Nino]

gym pics: about 1.3 Mb each

Reverse Hyper, Seated Calf and Pulldown+Low Pulley (http://www.mindspring.com/~kalamath/lifting/pulldown%20&%20hyper.JPG)

Power Rack (http://www.mindspring.com/~kalamath/lifting/power%20rack.JPG)

DB Rack (http://www.mindspring.com/~kalamath/lifting/DB%20rack.JPG)

GHR, Dip Stand, Leg Press (http://www.mindspring.com/~kalamath/lifting/GHR%20&%20dip%20stand.JPG)

I'll post some lift pics later this week. I need to get a tripod.

Edit: taken down for now, no space

[AmateurWrestler]

nice little setup you got goin there

[Nino]

09-03-03 - ME Bench

Weight: 183

Warmups - 2 sets
Pushups - 12xbw
GHR - 12xbw
Pulldown Abs - 12x60
Reverse Hyper - 12x160
GHR Straight Leg Situps - 12xbw

Bench - Thumb length from smooth
1x10x45
1x5x95
1x5x115
1x5x135
1x3x165
1x3x185
1x3x205
1x1x225
1x1x245 (20lb PR)

Shirt work
1x1x225
1x1x245
0x0x265 (1/2 way up or so)

Dips
3x5xbw+75 (4 on 3rd set)

Pullups
3x5xbw+25

Bench Rows
3x7xbw+mini

Notes: 245 was a little ugly...not uneven, but it did slide back a bit more than I'd have liked. Same lift with shirt was nice and low, however.

Might have video of a few lifts, if I can edit them down some...fooling with the software now.

[AJ010]

Good job on the PR!!

If you can get the vids up, thatd be sweet

[Fullback_45]

Awsome PR bro! Vids would be a treat.

[Nino]

Having space problems on my acct. I thought I had 10MB...trying to free up space and see whats what. Will link a short version of my 245 bench (the ugly one!) since the full version is 11 megs. Shorty is about 5 mb.

245 bench (http://www.mindspring.com/~kalamath/lifting/245bench.avi)

[AJ010]

Wow, you brought that down pretty fast. Looks like you still got it up pretty good though. Bet you had maybe 5 or 10 more pounds in you. What do you think?

[Nino]

I dunno..it almost stopped me about 3/4 of the way up. I'm very happy with the changes I've made in my bench training so far, since the last time I did regular flat bench (07/09/03), I failed with 235. Overall, I lowered my direct shoulder work, and included more bench work (ie, down sets for 3x5 or 3x10), and added extra lat work now and then (like today, did pulldowns AND rows).

We'll see what lightening my DE work does in the next few weeks. As for speed of descent, I've been working on lowering faster...I used to take way too long and burn up a ton of energy and waste stretch reflex...I'm pretty happy with the changes there too.

That same lift, 245, with my frankenshirt went up nice and smooth though, and stayed out above my upper abs, which is interesting, since the shirt only has support at the very bottom. May be a confidence issue.

[AJ010]

Ahhh i see what you're saying. Thats fast progress though.

And i think ill try lowering it a bit faster too. Thanks for the idea :)

[Nino]

09-05-03 - DE Squat/DL

Weight: 186 1/2 (yow - after lunch though) BF: 13.2%

Warmup circuit - 2 sets
Pushups 12xbw
Pulldown Abs - 12x60
GHR - 12xbw
T-Bar Rows - 12x100 (low pulley)
Reverse Hyper - 12x160

Box Squats - week 3/3, choked purple, buffalo bar
1x2x51 (bar)
1x2x101
1x2x141
8x2x161

Speed DLs - all done as singles
5x1x185 - conv.
5x1x185 - sumo

Stiff Legged DLs - don't think I've done these in a year or more.
3x10x185

Reverse Hyper
3x10x210

Notes: Starting a 4 week run of 1 fast 400's Super One+ as of today. Been getting diet in check and making sure I was ready. Since I'm fairly well trained, and have a solid diet AND am over 30, I'm hoping to get some decent results here. I'll start noting body weight first thing in the AM from now on, as well as bodyfat % once per week. I eat 5 meals/day + shakes (ON whey + either fruit, peanut butter, or oats), and supplement with creatine in my post WO recovery drink and ZMA at night before my last meal (shake). This is my normal diet...I'll be bumping up the cals a little while on SO+ but not drastically.

Abs and misc. stuff to follow this evening.

[Nino]

09-05-03 Evening session

Little warming up, then

Leg Press (havent done these in forever)
3x10x270

GHR Situps - mini choked at waist height on rack
3x12xbw+mini

Captain of Crush - fast reps
3x10xTrainer

more food more food more food!!!

[Fullback_45]

Not a bad workout bro! Looked easy and fast.

[Nino]

09-07-03 - DE Bench

Weight: 188 1/2

09/03 warmup circuit - 2 sets

Bench Press - 2 sets 3/8" chain
1x10x45
1x3x75
1x3x95
1x3x115
8x3x125

Incline Bench - 1 click up
3x5x175

Elbows Out Extentions - leaning back on hyper
1x12x35
2x10x35

Pulldowns - med/close grip, pronated
3x10x140

Side Raises
3x10x20

Plate Raises
2x10x35

Notes: day #3 of ph cycle. Eating like Godzilla, pooping like Mothra.

[Fullback_45]

Your incline is looking sweet man!

[Nino]

09/08/03 - ME Squat/DL

Weight: 189 (12.7%)

Misc. warmup stuff, no structure today

Deadlift - conventional
1x5x135
1x3x185
1x3x225
1x1x275
1x1x315 - everything from here up felt like a ton
1x1x345
0x0x385 - 3 attempts
0x0x375 - frustration turns to anger
1x1x315
1x1x375 - not the prettiest pull, but locked it out (10lb PR)

Romanian DLs - 3 3/4" blocks
3x5x225

GHR - 2 boards
2x7xbw+30
1x5xbw+30

notes: session took me forever & I didn't get everything done, so I'll be lifting again tonight. Erectors felt all pumped up early on in the session and felt like they'd blow up by the time I got to GHRs. Just feel...discombobulated. Slept fine last night, eating lots...dunno. Just an off day I guess.

Going to go get some A.R.T. work done on me thursday for my shoulders and SI joint...looking forwards to that. I've had some muscle problems for a long time and it's time to get the kinks worked out.

Today is day 4 of SO+...up about 7 lbs from my usual ave. weight...mostly water weight I'm sure, but skin folds last night show me down 1/2% as well.

[AJ010]

Nice workouts!! Wow, setting a 10lb pr after all that work on deadlifts. GOOD JOB!!

[Nino]

09/08/03 - evening session

Decline situps
3x10xbw+25

Reverse Hyper
3x10x210

DB Curls - *gasp - a curl?!*
3x10x35

notes: going back to watching the Abyss now...*munch munch*

[AJ010]

Nice reverse hyper work. Were those curls to failure? :D

And enjoy the abyss! :p

[Nino]

Yeah yeah...I'm not much for curling. I had to cheat curl 135 after my wife was done deadlifting just to see if I even could.

35's are plenty for me usually, although 40's are doable. The way I see it, it's not helping my total, so why push it? ;)

[AJ010]

Haha, i see :D

We're pretty damn close on curls :p But i got good bicep genetics, its my strongest point, besides triceps. But im not here to brag ;)

[Nino]

09/10/03 - ME Bench

Weight: 190

Warmups - 2 circuits
Skip rope - 50
Pushups - 15
Situps, bent knee, unanchored - 15
GHR - 15

3 Board - Axle
1x10x63
1x5x83
1x5x103
1x3x153
1x3x173 - add boards here
1x3x193
1x1x223
1x1x243
1x1x263 (13lb PR)

Incline DB Press - Husky Handle DBs
3x5x76 3/4 (4 reps on 3rd set)

DB Extentions
3x7x35

Hammer Grip Pullups
2x5xbw+25
1x3xbw+25 & 1x2xbw drop

Notes: day 6 SO+ Still eating like Hoss. Really, probably only 500-600 more than usual cals. I really should count em but I'm lazy to.

I wanted to get some low pulley or bent over rows in, but I ran out of time. Started pulling the sled again yesterday, need to keep that up and build up GPP more.

[AJ010]

Kickass job on the PR!!

[Fullback_45]

Damn, nice PR off that 3 board.

[Nino]

Went and got some ART work done today (massage therapy)...he worked from my neck down to my pelvis, hit the iliopsoas (sp?) and generally hunted around for scar tissue and tightness to break up. It hurt a bit, but felt so good at the same time...it was just what I needed. I'll probably try and go once every month or every other month. Finding the right person makes all the difference. Gonna go drag the sled now and get ready for tomorrow.

Thanks for the kind words Fullback & Steel :)

[AJ010]

ART sounds really interesting. I may get that one day, at least to experience it :)

And no prob man.

[Nino]

09/12/03 - DE Squat/DL

Weight: 190 1/2

9/10 warmups - 2 circuits

Box Squat - week 1/3, choked purple, buffalo
1x2x51
1x2x101
8x2x141

Leg Press
3x10x300

Superset:
Band Crunches - choked high and behind
3x10xpurple
*and*
Reverse Band Crunches - choked low and in front
3x10xpurple

Side Bends - low pulley, rolling thunder
3x10x60

Reverse Hyper
3x10x210

notes: Everything felt pretty good except that my suit, once fairly loose, is tightening up on my legs. My overall weight gain plus growing hamstrings from GHRing are making the thing too tight! May need to buy a new suit or some briefs for DE day and save the old suit for meets.

May or may not add grip and bicep work tonight...we'll see how I feel.

[AJ010]

Another good workout :)

[Nino]

09/14/03 - DE Bench

Weight: 191 1/2

Warmups: 2 circuits
Pushups - 15
Pulldowns - 10x140
Situps - 12

Bench - doubled mini's, reg. bar
1x5x45
1x3x65
9x3x85 - 3 grips

Shirt work - doubled mini's, 3 boards
1x3x95
1x3x135
1x3x155

Straight Weight - raw
3x7x185 - thumb from smooth (5 reps on last set)

Nose Breakers - 2 fingers on smooth, reg bar
3x10x75

Low Pulley Rows - med/close grip, pull low
3x12x120

Plate Raises - used db, 35 plate is busy atm...
3x10x35

notes: finally found my groove on speed bench w/mini's. 95 had been too much so I dropped down and worked back up. 85 was just right today and I kept the bar down low over my upper abs and pressed in a nice straight line ending in a solid *clang* at the lockout.

The shirt work was fast and pretty light even with the mini's on there, just did it to see how frankenshirt works with some boards in the mix. I think it was useful because if I can keep tention with my lats on THIS shirt, a real shirt will be a freakin joy to work with.

Today is day 10 of SO+. Diet has faltered the last few days and I've stayed at the same wieght as friday. Not worrying about that though, decided to take the weekend easy and get the calories back up on monday. Will update later with BF% and comment.

[AJ010]

Great workout once again. The raw pressing looked good

[Nino]

09/15/03 - ME Squat/DL

Weight: 192 1/2

Warmups: 2 circuits
GHR - 10xbw
Pulldown Abs - 10x60
Reverse Hyper - 10x160

GMs - Buffalo Bar, narrow stance
1x5x51
1x5x81
1x5x101
1x3x121
1x3x141
1x3x161
1x3x181 (setting PR)
1x3x191 (PR)

Pulldown Abs - med/wide stance
3x10x70

Reverse Hyper
5x5x250

notes: I have video of the last 2 sets if anyone can host the files and/or anyone is interested in checking em out.

Setting PRs on this movement for 3RM. With SSB it's 3x172 and regular bar 3x175, buffalo 5x161. Closest thing to compare would be regular bar GM at 3x175 I guess. My upper back feels like it got ripped half off by the knurling. Kept the w/o short on purpose. Need to bolt down the hyper cause it's starting to move with 200+ on it.

Today is day 11 of SO+ and weight's going up again. On a down note, bf% was in the low 14's last night, and shows an increase in 4lbs over last week almost none of it lean. Then again, it could be water retention. I DO need to get diet in better shape though, starting today. So far though it looks like the Super One+ has definitely helped put on some lean mass...I'll summarize at the end of the cycle. Doubt I'll do another though because transdermals, while potent, are a pain in the ass, esp. if you are a married man. I guess it would have taken me a few months to put on this weight though, at the least.

[Nino]

Evening session

Hammer curls
2x10x35's

Cpt. of Crush
3x12xTrainer
test with #1 - 99% with left - 5 reps with right

Band GMs - for restoration
2x20xlight band (purple)

[John Promise]

Good job. That's a crazy hyper.

I know what you mean about the weight though, I've gained about 6 pounds in the last 5 weeks, but I think it's all going to my stomach. :eek: I think I do better when I pay less attention to diet.

[Nino]

09/17/03 - ME Bench

Weight: 194

Warmups: 2 circuits
Pushups - 12xbw
GHR Situps - 12xbw
Pulldowns - 10x140

Decline Bench - Axle, med grip
1x5x83
1x5x123
1x5x153
1x3x183
1x3x213
1x1x233
1x1x253
1x1x283 (20lb PR)

Incline Bench - 1 click up, axle, med grip
3x5x173

Tate Press - leaning on hyper
3x7x40's

Bent Over Rows - yates
1x5x135
3x5x155

Rack Lockouts - 6" rom, pinky on rings
3x5x225

notes: day 13 SO+, eating well again and weight's started upwards, again. Still not counting calories, but I estimate I'm at least at 3750-4000. To get higher I need to add heavy cream to my shakes cause I'm eating about as much as I can stomach with regular food.

Lifts all went well. PR decline went up slow but steady. 3/4 of the way up I started to drift back towards my head but I managed to pull it back out with the lats and keep it moving up at the same time. Inclines were tough today, maybe because I did the first 2 sets with slow eccentrics, ala BB style, paused and then pressed fast. Tate's leaning on the hyper continue to be much harder than on an incline bench, so I keep doing em there. Doubt I'll do any extra work tonight, unless it's band GMs or other restoration type stuff.

[AJ010]

Nice job on the decline bench and good morning PRs!

[Nino]

Not posting todays workout. I'm probably going to close up shop here with my online journal...I don't think anyone really learns from this since nothing is questioned.

Keep lifting hard folks...I'll be lurking around.

[AJ010]

I'm sure many people learn from it man. All the people that take a look at our journals, see how we workout, etc. But if you really dont want to put them up, thats understandable. But im still interested in seeing how you progress.

[Nino]

Hi guys. Hope you are all doing well with lifting and life. Just making a note in case anyone is interested: I'm extending my westside training cycle to 8 days...something I've been thinking about for some time. Everything is the same, just instead of doing ME Sq - off - ME Bn - off - DE Sq - off - DE Bn - restart it'll be ME Sq - off - ME Bn - off - DE Sq - off - DE Bn - off - restart. This should allow me to get a little more recovery between DE bench and ME squat. I've often felt that my shoulders get beat up if I go too hard on DE bench day, so I've held back usually. I'll report back after a while and let you know how it's going.

Lifting in general is going great. If you've read my journal you know my general routine, and I'm still making PRs every week. Today was 20lb PR on ssb low box.

Stay strong!

[AJ010]

Thats a pretty good change you got there. hope it works better for you!

Keep on liftin! :)