BAD_MO_FO'S WESTSIDE Project

[BAD_MO_FO]

Wednesday April 7

Dynamic Bench

1 X 10 45
1 X 10 135
8 X 3 175

Tricep Extension Straight Bar
1 X 10 65
4 X 8 175

Dumbell Front Raises
4 X 8 40
1 X 6 50

[BAD_MO_FO]

For bench i also did

1 X 2 225
1X2 273
1X1 315 (Went up pretty easy going to try 320 next week)

[Fullback_45]

Kick ass bench!

[guerilla]

why did you do 1x1 and 1x2 on DE day? i thought DE day was all about bar speed?

awesome bench though

[BAD_MO_FO]

Originally posted by guerilla
why did you do 1x1 and 1x2 on DE day? i thought DE day was all about bar speed?

awesome bench though



I read somewhere that it was a good idea to work your way up to a couple of heavy sets after your speed work. I think I read it in one of the David Tate articles on T-mag but I'm not sure. Anyway for those of you reading this I apologize for not keeping the log up. I did my ME Bench Day last Saturday and still can't lift my arm up over my head. I think I might have tore something in my shoulder. I will not be training this week but I will keep a detailed log when I'm ready to go again.

[guerilla]

im doing dave tates 9 week program also. I thought that on ME and DE days your supposed to do at least 8 sets to build up to your ME, why'd you only do three?

[regulator1]

8x3 @ 175 lbs. he did 10 sets total

[BAD_MO_FO]

Ok, Im going to start keeping this journal again. I hurt my shoulder a while ago and just got back in the gym the last couple of weeks.

5/25/2004 DE Bench

185 + a mini band around 2 dumbells on each side 9 * 3

JM Press 135 * 8 225 * 8 275 * 5

Dumbell Extensions 50 * 8 * 5 30 - 45 sec rest

Barbell Row 135, 225, 275, 315, 365 sets of 6 got a sloppy at the end.

superset side lateral and from raises with 4 * 35 lbs



5/26/2004 DE Squal/DL

12 inch Box Squat
275 + 2 Green Bands for 10 sets of 2

Pull Through 120 * 5 * 8

HyperExtension 4 * 14 with 45 lb plate

Leg Raises with stability ball 1 * 20 3* 10




5/28/2004 ME Bench

May 28, 2004

3 Board press

135 * 5
185 * 3
225 * 3
275 * 1
315 * 1
350 * 1
365 * 1
390 * 1 PR
405 * 1 PR
410 * 1 PR

Close Grip Declines have to go by feel
225 * 5
275 * 5
315 * 5
335 * 1 Just wasn't feeling right racked it. I knew I hated doing declines but for some reason I throw them in there every now and then

Dumbell Extensions
60 * 8 * 5 30 - 45 sec rest


Chest Supported Row
90 * 8
135 * 8
180 * 8
180 * 8
180 * 8
205 * 6 Pretty hard


Seated DB Clean 1st time doing this. Really liked it felt it in the shoulders and traps.

35 * 8 * 5

[invast]

hmm, you are pretty damn strong bro! Those are some awesome lifts!

[BAD_MO_FO]

May 29 2004 ME Squat

Squat

157 * 5
247 * 5
337 * 1
387 * 1
427 * 1
527 * 1
537 * 1
567 * 1 PR with appropriate depth

Still pretty light. I think I have 600 in me but I'm going to take it slow.

Deadlift

135 * 1
225 * 1
345 * 1
365 * 1
405 * 1
430 * 1
455 * 1 PR

Skipped the ab and hamstrings and lower back assistance stuff.
I will do it tomorrow.


I know I am not supposed to do these lifts but I need to learn how to do them with perfect form before I start swaping them out for assistance exercises.

[BAD_MO_FO]

185 * 3 * 9 + mini bands
275 * 1 close grip
315 * 1
335 missed twice (Pissed off, either to tired from dynamic bench or have gotten much weaker)

Dumbell ext
60 * 10
60 * 10
60 * 8
60 * 6
60 * 6

Tricep Pressdown

80 * 8 * 3

Lat pulldown

220 * 10
230 * 8
250 * 6
250 * 6

Seated DB Clean
35 * 10
35 * 10
40 * 8
40 * 8


Pretty ****ing ****ty workout. Can't believe i missed 335

[BAD_MO_FO]

Box Squat 10 in 8 * 2 315 No Bands
SLDL 135 * 10 225 * 10 315 * 8 315 * 8 275 * 8
Pull through 120 * 8 * 4

that's it, having a bad week took a shower and went to work.

[BAD_MO_FO]

Incline Close Grip

45 * 8
135 * 8
185 * 5
225 * 3
255 * 3
275 * 1
295 * 1
320 Miss
320 Miss
315 Miss
315 * 1 Brought the Bar down faster

315 is my pr for this exercies so I am not going to bitch because I have been having a horrible week and I went to heavy on DE Day.
The reason I missed those reps was because I was to slow. Hit the sticking point about 6 inches above my chest and the bar lost momentum. I'll try 320 again next week and make it my first attempt.

Dumbell Press
80s* 8
100s * 8
120s * 6
120s * 3




Dumbell Tricep Extension about 45 sec between sets
50 * 12
50 * 12
50 * 10
40 * 12
40 * 10


Chest Supported Row
90 * 10
135 * 10
135 * 10
135 * 10
180 * 8
205 * 8 Kinda hard but still could have handled more


Plate Raise
45 * 15
45 * 15
45 * 12
45 * 8

[BAD_MO_FO]

150 * 5
245 * 5
330 * 3
380 * 3
420 * 1
470 * 1
510 * 1
540 * Miss
540 * 1

Ass to the floor perfect form

Deadlift
135 * 3
225 * 3
315 * 1
365 * 1
405 * 1
465 * 1 PR


Decent end to a horrible week. My squat poundages were down slightly from last week but the deadlift was up.

[BAD_MO_FO]

160 + mini band 9 * 3
225 * 2
275 * 1
315 * 1

Felt Fast was catching the bar about an inch off my chest or letting it just skim my chest.

JM Press 135 * 10, 185 * 10, 225 * 6, 225 * 4

Dumbell Extension 50 * 8, 70 * 6, 70 * 8

Face Pull 150 * 8 * 3 (Dont' like this exercies)

Fat Man Pullups BW 2 * 8

Seated DB Clean 40 * 8, 50 * 10, 50 * 8, 35 * 10, 35 * 10


Pretty good workout. It was definatley a good idea to go with 165 instead of 185. My form was way better. Eventhough I can lift the 185 very fast I reaslized last week that my ass was coming off the bench and I was bouncing off my chest. Not good for DE Day.

[BAD_MO_FO]

Started a new wave today 275, 295, 315, 335 when the wave is done I will max out again.

10 in box squat 275 * 2 * 8,315 * 2 * 2
SLDL 135 * 8, 225 * 8, 325 * 6 * 3
Hyperextension bw * 15, 25 * 10, 45 * 10 * 3
Standing cable crunch 4 sets of 20 forgot weight


Great workout! Box Squat felt fast and powerful. SLDL were also up.

[BAD_MO_FO]

Forgot to add all de squats are done with Green Bands around 1 Dumbell.

[BAD_MO_FO]

2 - Board Press
45 * 10 * 2
185 * 5
225 * 3
275 * 3
315 * 1
335 * 1
355 * 1
370 * 1 Went up pretty good.
380 MISS (Didn't budge)

Dumbell Press
100s * 10
120s * 8
120s * 4
125s * 2

Dumbell Ext
50 * 10
70 * 8
80 * 6
Elbows Out
50 * 10
70 *8
70 * 8

Chest Supported Row
90 * 8
135 * 8
180 * 8
205 * 8
245 * 4


Seated Dumbell Cleans
35 *8 * 4


My left shoulder is killing me but I had a good workout. Much better than last week. Dumbell Presses are up. 2 Board Press was not a PR but I felt like it would have been worse last week. I think lowering my weight on DE day had a positive effect.

[BAD_MO_FO]

Good Morning
135* 3, 185* 3, 225* 3, 275 * 3, 315*1, 365 * 1, 405 * 1, 435 * 1
Need to work on form was squating too much. Ended up being more of a good morning squat. That sucks! If anyone knows of a good website that explains the proper way to do these let me know.

Romanian Deadlifts

135 * 10
225 * 10
315 * 8
365 * 5
405 * 3

Crunches on Stability Ball

4 * 20

Jack Knife

3 * 10

[BAD_MO_FO]

165 * 9 * 3 + mini band around 2 dumbells
JM Press 45 * 10, 135 * 10, 185 * 8, 185 * 8, 225 * 4
Dumbell Extensions 60 * 8 * 6
Chest Supported Row 90 * 10, 135 * 8, 180 * 8, 215 * 6, 215 * 6

Skipped shoulders because my left ac joint is killing me. Got ART Therapy and will have ice on it all day.

[SoG]

Here's a good explanation of GMs:

http://www.bsu.edu/webapps/strengthlab/Home.htm


Great workouts, man!



-Dave

[BAD_MO_FO]

Great Site.

[BAD_MO_FO]

Box Squat 295 + Green Band *2 * 8, 335 + Green Band * 2,
365 + Green Band * 2

SLDL
135 * 10
225 * 8
315 * 6
335 * 6 * 2

Pull Thorugh
4 Sets worked my way up to the entire stack for 15 explosive reps.

4 * 20 stability ball crunches


Awesome Workout Today. Finished in about 50 min. All box squats except the last 2 sets were done with under a min rest.

[BAD_MO_FO]

ME Bench. Reallly ****ty Day

2 Board 45 * 10, 135 * 3, 185 * 5, 225 * 3, 275 * 1, 315 * 1
345 * 1, 375 Miss, 375, Miss, 335 * 3, 300 * 10

Incliine Close Grip
135 * 10
225 * 6
255 * 3


Lat Pulldown
200 * 10 * 4 EASY

Pretty pathetic day. I was tired and my shoulder is killing me. I think I will back off some next week. Try to let my shoulder heal up some.

[BAD_MO_FO]

I skipped my max effort squat workout this weekend. Did de bench yesterday.

185 * 9 * 3 no bands (Hurt my shoulder like hell)

Decline 185 * 8, 225 * 5, 275 * 5, 295 * Miss my shoulder hurt so bad I told my spot to take it.


Going to take 2 weeks off getting a mri tomorrow.

[BAD_MO_FO]

I got the mri. The results were good just some tendonitis.

Box Squat 315 + Green * 2 * 8, 365 + Green * 1, 405 * Green + 1, 435 * Green + 1, 455 * Green + 1

SlDL
135 * 10
225 * 10
315 * 8
345 * 4

TBar Row
4 Sets of 8

Lat pull down
210 * 8 * 3


**** the 2 week brake. I'm just laying of the bench for a little while

[SoG]

Sounds good Mofo... Let your shoulders heal. Keep up the good work!


-Dave

[BAD_MO_FO]

Bench 185 * 3 * 9 No Bands
Close Grip Incline 185 * 5, 225 * 5, 255 * 5, 265 * 4, 275 * 3
Explosive Skull Crusher 65 * 10, 115 * 6, 145 * 6 * 3
Chest supported row 90 * 10, 135 * 8, 160 * 6, 205 * 6, 225 * 4
Seated Dumbell Clean 4 * 10 first two with 30 second 2 with 35

Pretty good day 185 flew up much faster than previous weeks.
Shoulder felt better than it has in months.

[BAD_MO_FO]

8 * 2 * 345 + Green
2 * 2 * 365 + Green (Heavy as hell)

SLDL
135 * 8
225 * 8
315 * 8
335 * 6
365 * 5

Pullthroughs
Stack * 4 sets of 15

Stability Ball Crunch
4 * 20


Had a great workout. 1st squat workout back since vacation. Didn't lose a step. SLDL Even went up.

[BAD_MO_FO]

Floor Press
45 * 8, 95 * 5, 135 * 5, 185 * 5, 225 * 3, 275 * 3, 315 * 1
335 * 1, 345 * 1, 355 * 1

DB Bench
80 * 10
110 * 8
120 * 6
130 * 4

Incline Skull Crusher
worked my way up to 1 plate and a 25 on each side for a set of 4

Tricep Press down
4 set of six forgot the weight

Chest Supported Row
2 plates * 8
3 plates * 8
4 plates * 8
5 plates * 5
5 plates * 5

Superset Side and rear laterals
10 * 15 * 3


Time to rest the old shoulder

[BAD_MO_FO]

Forgot to put my ME Squat workout 3 days ago

Deadlift up to 455 * 1, 480 MISS
Bent leg GM up to 275 * 3
Back Extensions 4 * 15
Stability Ball Crunch 4 * 20



DE Bench
165 + mini * 3 * 8 (3 sec or under)
185 + mini * 3 (3 sec or under)
205 + mini * 3 (3- 3.5 sec)
225 + mini * 3 (About 4 sec)

Incline Close Grip
135 * 8
185 * 8
225 * 5
255 * 5
275 * 5


Explosive Skull Crusher 65 * 10, 115 * 6, 145 * 6 * 2, 150 * 5

Natulaus Row Machine
4 sets stack + plate

Rear - Side Lateral Superset

2 * 15 10s
2 * 15 20s

[BAD_MO_FO]

Box Squat - was to slow so i dropped weight
335 * 2 * 2 + Green
275 * 2 * 8 + Green

Speed Deads
275 for 8 singles

SLDL From Flor 275 * 8. 315 * 6, 365 * 6, 405 * 3

Stability Ball Crunch 4 * 20


Not the greatest workout out in the world but still ok

[BAD_MO_FO]

Floor Press 135, 225, 275, 315, 335, 355, 365
DB Bench 100 * 8, 120 * 8, 130 * 4
DB Extensions 65 * 8 * 4
Press Down 100 * 8 * 4


Paralel Box Squat
135 * 8, 225b* 8, 275 * 8, 315 * 8, 385 * 8, 405 * 8, 405 * 8

Speed Deads

8 singles with 300 lbs

Back Extensions
4 * 15 0, 45, 90, 90

Stability Ball Crunch
4 * 20

High Reps Wanted to do something different my gains have been slowing

[britt72]

wow really impressive, how much are u getting on bench, 350?

[RiNgMaSteR]

AWESOME LIFTS MAN!!! Very impressive numbers!!!! Keep up the good work!

[britt72]

really impressive, how old are you?, i didnt see in sig