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[QUOTE=Zohairm;850565783]haha ok i kinda know what u mean!
well y not cruise around for other logs after this?
thats what i do everytime im near my log ending i look for another to get into.
logging acutally helps me track prgress so i enjoy doing this for companies[/QUOTE]
Yea thats probably what im gonna do i guess... some people just make me so upset on here!
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[QUOTE=WestlundFitness;850569173]Yea thats probably what im gonna do i guess... some people just make me so upset on here![/QUOTE]
Lol just brush it off.
It's the Internet. It's not like they are gonna bust through the screen and scream "come at me bro!"
Lol
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[QUOTE=Zohairm;850575153]Lol just brush it off.
It's the Internet. It's not like they are gonna bust through the screen and scream "come at me bro!"
Lol[/QUOTE]
Oh how I wish they would.. haha
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sorry havent worked out in like a week. work schedule has been insaneeeee worked 24 hours past 2 days. lol so now for the workout. once again the combination of concret and beta cret preworkout is just fuken awesome. no way other to describe it. you can have no energy an hour before your workout, then by the time you get there you feeel like a fuken madman ready to kickass. the ONLY downside is that it makes youre moth blue lol (im taking rasberry right now) but other than that it really is aiding me in giving me the intesnsity i need to get fuken swoleee. and i have been noticing results. so as for the workout goes.....
shoulders (3 sets of everything)
behind the neck press/ aronold DB press
95x8/ 35x8
one arm pivot press/ DB punch press
110x10/ 15x20
straight bar front inlcline bar raise/ DB reverse side laterals on incline
40x12/ 20x10
octabar shrugs/plate shrugs/ hanging reverse shrugs on chinup bar
270x18/ 45 in each hand x20/ bodyweight x10
low cable reverse flies/ one arm low high throws
20x10/20x10 (in each hand)
machine front military press/ upright rows
135x10/60x12
one minute rest on everything. 3-5 minute rest in between exercises. like i said to complete a workout properly you need that intensty level and it allowed me to feel like a ****ing beast in the gym.
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<--- Im red :/.. Im seriously done with this site.. i cant even look at that red sh**.
Anyway heres todays stupid workout....
Front Box Squat
95x5
135x5
185x5
225x3
245x3+2
Reverse Crunch(1 rep is straight, left, and right)
35x5
35x5
35x5
Leg Press
4pps X 5
5pps X 3
6pps X 4+1
7pps X 5 (all with some help)
3pps X 40
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[QUOTE=WestlundFitness;851092003]<--- Im red :/.. Im seriously done with this site.. i cant even look at that red sh**.
Anyway heres todays stupid workout....
Front Box Squat
95x5
135x5
185x5
225x3
245x3+2
Reverse Crunch(1 rep is straight, left, and right)
35x5
35x5
35x5
Leg Press
4pps X 5
5pps X 3
6pps X 4+1
7pps X 5 (all with some help)
3pps X 40[/QUOTE]
damn bro ur front squats are strong!
and wish i could rep u but on spread!
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[QUOTE=WestlundFitness;851092003]<--- Im red :/.. Im seriously done with this site.. i cant even look at that red sh**.
Anyway heres todays stupid workout....
Front Box Squat
95x5
135x5
185x5
225x3
245x3+2
Reverse Crunch(1 rep is straight, left, and right)
35x5
35x5
35x5
Leg Press
4pps X 5
5pps X 3
6pps X 4+1
7pps X 5 (all with some help)
3pps X 40[/QUOTE]
Strong leg work. Let the haters motivate you bro.
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[QUOTE=Zohairm;851151303]damn bro ur front squats are strong!
and wish i could rep u but on spread![/QUOTE]
Thanks brotha <3
[QUOTE=mvd546;851162793]Strong leg work. Let the haters motivate you bro.[/QUOTE]
Thanks mvd.. Im trying!
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[QUOTE=WestlundFitness;851092003]<--- Im red :/.. Im seriously done with this site.. i cant even look at that red sh**.
Anyway heres todays stupid workout....
Front Box Squat
95x5
135x5
185x5
225x3
245x3+2
Reverse Crunch(1 rep is straight, left, and right)
35x5
35x5
35x5
Leg Press
4pps X 5
5pps X 3
6pps X 4+1
7pps X 5 (all with some help)
3pps X 40[/QUOTE]
what u do to become red
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[img]http://a8.sphotos.ak.fbcdn.net/hphotos-ak-ash4/400516_160165487421840_100002851690509_195180_1696831429_n.jpg[/img]
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[QUOTE=Snowman24;851308823]what u do to become red[/QUOTE]
Had a discussion about strength vs size, in the powerlifting section... and all those fat jerks got mad and negged me ha.
[QUOTE=RyouBakua;851328573][img]http://a8.sphotos.ak.fbcdn.net/hphotos-ak-ash4/400516_160165487421840_100002851690509_195180_1696831429_n.jpg[/img]
[/QUOTE]
I have been?
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[IMG]http://i1127.photobucket.com/albums/l639/daniel_snow1/d8ba0e22.jpg[/IMG]
little progress pic for you guys i took today ;)
workout will be up later tonight
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Alright Guys I kinda gave in.. and Im doing Wendlers 5/3/1.. well.. kinda :p
[u][size=+2]Westlund's 5/3/1 Cycle 1 Week 1 Day 1[/size][/u]
[u][size=+1]Warmup[/size][/u]
Stationary Bike: 4min 30secs
[u][size=+1]Bench[/size][/u]
70x5
85x5
100x3
125x5
135x5
145x12
[u][size=+1]Pec Flys[/size][/u]
115x8
130x8
145x8
160x5
[u][size=+1]Dips[/size][/u]
BWx15
BWx15
BWx10
BWx10
[u][size=+1]Barbell Curls[/size][/u]
45x8
50x8
60x8
60x8
[u][size=+1]Thoughts[/size][/u]
-Last two sets of BB Curls, It was really hard to get the weight up, because my pump was soooo huge.... 14in ;)
-My bench form was alotttt better today, emulated PL form. Im pretty sure my max should be higher but Im gonna ride it out as is for now.
-I had a bit of shoulder pain during Flys, but I think Ill be alright tomorrow.
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strong workout man.
rest that shoulder up son!
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went to gym today. felt like i was gonna puke. stopped. went home. sleep time.
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[u][size=+2]Westlund's 5/3/1 C1W1D2[/size][/u]
[u][size=+1]Warmup[/size][/u]
Tennis Ball Rolling: Hams and Glutes only
Stationary Bike: 8min
Stretch: 7-8min
[u][size=+1]Deadlift[/size][/u]
135x5
165x5
200x3
250x5
265x5
285x6
[u][size=+1]Seated Rows[/size][/u]
100x8
115x8
130x4+4
145x0+4
[u][size=+1]DB Shrugs[/size][/u]
65x8
65x8
65x8
[u][size=+1]Front Squat[/size][/u]
135x5
185x3
185x3
[u][size=+1]Thoughts[/size][/u]
[youtube]O7xgxNpGihw[/youtube]
Video Cliffs
-Watch the video you slut.
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westlund... u mirin the eyesthetics brah
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[QUOTE=Snowman24;852848723]westlund... u mirin the eyesthetics brah[/QUOTE]
Is this a joke because of my impaired vision?... you rat bastard! haha
[u][size=+2]Westlund's 5/3/1 C1W1D3[/size][/u]
[u][size=+1]Warmup[/size][/u]
Tennis Ball Rolling: lower body, focusing on right hamstring
Stationary Bike: 4min 30sec
Stretch: 4 minutes
[u][size=+1]Squat[/size][/u]
110x5
140x5
165x3
210x5
220x5
235x10
[u][size=+1]Box Jumps[/size][/u]
BWx10
BWx10
BWx10
[u][size=+1]Hang Clean[/size][/u]
95x5
95x5
115x5
135x5
135x5
135x5
[u][size=+1]Leg Press/Calf raise[/size][/u]
3pps x 5/10
4pps x 5/10
[u][size=+1]Seated Leg Curls[/size][/u]
100x8
100x8
100x8
[u][size=+1]Thoughts[/size][/u]
-My hamstring still feels the same, I wonder if I tore it slightly or something.
-I could have done more than 10 reps of squats, but I got light headed.
-On top of that I felt like I was gonna puke the whole workout.
-During my 1st set of 135 on the hang cleans this guy named Reggie was waiting for the rack, and my form felt wrong.. so I asked him what he saw. Luckily for me he was doing powercleans and helped me a lot with my form, and the proper way to warm up for cleans.
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Strong squats my ninja.
I need to get into cleans
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[QUOTE=Zohairm;852962183]Strong squats my ninja.
I need to get into cleans[/QUOTE]
Thanks homie.. my last set, the first 5 reps were hard, then I caught a second wind.. but i forgot to keep breathing :(
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[QUOTE=WestlundFitness;852966223]Thanks homie.. my last set, the first 5 reps were hard, then I caught a second wind.. but i forgot to keep breathing :([/QUOTE]
lol yes i have the same problem sometimes
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Nice leg work Westlund and vid Westlund.Keep the great workouts coming.
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[QUOTE=Zohairm;852967623]lol yes i have the same problem sometimes[/QUOTE]
My hamstring problem is so annoying too! i hope its not a tear.
[QUOTE=mvd546;852967713]Nice leg work Westlund and vid Westlund.Keep the great workouts coming.[/QUOTE]
Thanks brotha, hopefully my body can heal up so I can stop being a lil bish
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Nice job on dem dere skwots
[i]You must spread some Reputation around before giving it to WestlundFitness again.[/i]
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im sure its fine bro.
prolly just bad DOMS haha!
mean ur doing work!
just rest it up
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nothing to do with your eyesight lmaoo. guess youre sadly not a miscer :/
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[QUOTE=Snowman24;853109713]nothing to do with your eyesight lmaoo. guess youre sadly not a miscer :/[/QUOTE]
No I am not. I was like 5 years ago.. but im not a fan of getting trolled, and I dont even go into the teen section since im 20 ha.
[u][size=+2]Westlund's 5/3/1 C1W1D4[/size][/u]
[u][size=+1]Warmup[/size][/u]
Stationary Bike: 4min 20sec
Shoulder Exercises: 10 lbs, 5 minutes
[u][size=+1]Military Press[/size][/u]
50x5
65x5
75x3
95x5
100x5
110x8
[u][size=+1]Inclined Bench Press[/size][/u]
135x5
135x5
135x5
135x4
[u][size=+1]Chinups[/size][/u]
11
5
5
7
[u][size=+1]Declined Bench Press[/size][/u]
152x5
152x5
192x5
242x3
282x1
[u][size=+1]Thoughts[/size][/u]
-On the Inclined BP I only took 15 seconds rest between sets (bad idea)
-So I took a 5 minute break before starting the chinups.
-Overall it felt good, my leg is feeling a little better.
-I have a video of my military press, but it wont be up until tomorrow, Ill just edit this post.
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Nice work Westlund. Maybe you have a slight strain in your leg. Take it easy on them and maybe skip a leg workout if need be. Don't want to make it worse.
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[QUOTE=mvd546;853550503]Nice work Westlund. Maybe you have a slight strain in your leg. Take it easy on them and maybe skip a leg workout if need be. Don't want to make it worse.[/QUOTE]
Thanks bro I hit legs last yesterday(thursday) and dont hit them again till monday so hopefully thats enough rest!
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strong declines!!!
those are some weird numbers though lol!