Hey guys ive been working out seriously for since last winter ( stopped this summer ) and started back working out 4months ago.
Goals for june(yeah high goals i know): bench:315 dead: 500 squat: 400(below parallel)
Stats: 6ft 198 bf%: aprox 13-14?
I started a routine called the modified westside bb workout by eric knight for 2 weeks now i started week 3 yesterday and ive seen good gains form it so i plan to do it for another 3-5 weeks then do madcows for a while
I started to cut last week at 200 and plan to do so untile i get 187 ish .
I invite everyone to comment and give me advice at any moment:P
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01-05-2010, 12:52 PM #1
Benchtochest quest to crazy strenght gains
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01-05-2010, 12:59 PM #2
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01-05-2010, 01:11 PM #3
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01-05-2010, 01:11 PM #4
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01-05-2010, 01:17 PM #5
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01-05-2010, 01:52 PM #6
Monday jan 4 workout
I will post yesterdays workout here it is:
Box Squat 80%1rm: 4x255 x5
Deadlifts 80% 1rm: 4x340 x 3
bb rows: 170x10 x4
t-bar rows: 3platesx8 x 4
hammer curls: 6x45 x4
cable crunches: 6x70kg x4
standing calves raises on squat machine: 15x3plates n 35 x4
2\5 workout was suposed to do 5 set of deads but i was too dead from the boxsquat.
Squat should go up another 10 pounds next week and bb rows felt easy as well.
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01-05-2010, 01:54 PM #7
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01-05-2010, 01:58 PM #8
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01-05-2010, 02:19 PM #9
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01-05-2010, 02:25 PM #10
i am following a routine called modified westide bb stregnth here the link to help u understand..
http://www.muscleandstrength.com/wor...h-workout.html
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01-05-2010, 02:28 PM #11
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01-05-2010, 02:30 PM #12
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01-06-2010, 10:52 AM #13
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01-06-2010, 03:40 PM #14
Heavy bench day
Today was heavy bench day pretty good workout. Bench is going up like crazy eery workout.
Heavy bench day
Bench
210x4
210x4
210x4
210x3
210x3
Floor press
205x4
245x2
235x4
235x4
235x4
Db bench (fullll rom)
60x8
60x8
60x8
60x7 (i was all crooked on bench could of done iteasily)
CGBP
135x6
135x6
135x6
135x6
skulls
65x6
65x6
65x6
65x6
lateral raises
30x8
30x8
25x8
25x8
cardio 20 mins of medium intensity cardio plus will play hockey tonight.
4/5 workout
*** bench should go up another 10 pounds next workout, i tried to put legs back for extra leg drive on lkast set of cgbp and felt so easy i will try it for bench next workout.Last edited by benchtochest; 01-06-2010 at 03:49 PM. Reason: ****ed up the bold
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01-07-2010, 04:25 PM #15
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01-07-2010, 04:32 PM #16
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01-07-2010, 09:57 PM #17
- Join Date: May 2009
- Location: Los Angeles, California, United States
- Age: 32
- Posts: 22,676
- Rep Power: 36253
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01-08-2010, 10:55 AM #18
thanks for the vid man i never saw it, ill watch it and hopefully it will help.
Ya well one of the reasons is pretty stupid but anyway im doing it cuz i love having a cut body and the girls like it too:P
I was suprised how well putting the legs back was going on my last set of cgbp it felt soooo easy compared to the set before(i told myself i had nothing to loose bytrying seing that your bench went up as fast as it did)
I have a feeling myu bench will explode with this tip and the routine i am doing is also helping it( added 20 pounds to bench since 3weeks )
hopefully squat n dead will continue to go up too:P
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01-09-2010, 10:34 AM #19
Speed Squat day
Yesterday workout
Speed Squat day:
Speed box squat(2-3 seconds down explosive on the way up)
105x2 8 sets * worked on form
BB rows
205x7
205x8
205x8
185x8
T-bar rows (weight added)
125x10
125x10
125x10
125x10
Hammer curls
50x6
45x6
45x6
45x6
Cable crunches
75kgx6
75kgx6
75kgx6
75kgx6
Seated speed calve raises (same as squat 2-3 second hold on the way down and explosive on the way up)
90x10
90x10
90x10
3\5 workout
**was a little tired today but i pushed myself and it went well anyways. A little disapointed with the curls i was hopping to use 50s for all my 4 sets and same for my ows i was hopping to use 205 for all 4 sets.
*did not have time to post yesterday but anyway im going to do speed bench day later on hope to see some reposts:PLast edited by benchtochest; 01-10-2010 at 09:42 AM.
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01-10-2010, 10:02 AM #20
Speed bench day
Speed bench day ( was supose to be that but my friend wanted me to 1rm but i was still a bit sore and wastn a good idea finally it was a complete fail)
bench
barx12
115x12
145x6
185x2
225x1(easy)
250x0 (fail)
245x0 (big fail short break)
CGBP ( was supose tod o dips but i wasnt at my normal gym and dips thing wasnt available)
155x10
155x10
150x9
145x8
SLOW upright rows ( 2-3 seconds up 2-3 seconds down)
50x12
50x12
50x12
50x12
External and internal cable rotations
3x15 on internal
3x15 on external
standing dumbell rotations
15x15
15x15
15x15
** today was supose to be a rest day but i went to the gym anyways and as said above my friend wanted to 1rm so i tried but was a complete **** up. I was still sore from heavy bench day and now i know why the rest days should not be skipped lol anyway im pretty sure i would of got that 250 up fresh but anyway ill try to stick to my routine for all 8 weeks then max out then.
1/5 missing 250 just ****en pissed me off eventhough i knew by still being sore i would not be 100%!!
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01-11-2010, 04:26 PM #21
heavy squat day
Squat: (ive always had this sharp pain in both upper thighs where the joint is but now i cant stand it anymore a couldnt even ****en squat pisses me off can sdomeone tell em whats wrong)
265x2 (hurt too bad almostfell on first rep)
255x3
255x2(coulndt stand it anymore)
185x4(tried light weigh but looks like it dont matter still hurts )
Deadlift(brought the weight down working on form)
315x4
315x4
315x4
315x4
315x4
bb rows
175x10
175x8
175x8
175x8
Cable rows
155x8
155x8
155x8
150x7
hammer curls
50x6
45x6
45x6
45x6
cable crunches
75kgx6
70kgx6
70kgx6
70kgx6
2/5 workout
* i am ****en pissed i dont know what to do now i cant ****en squat does some have any advice ( it didnt hurt me on deadlift) on what to do?? Except form the squat oi felt pretty ****en tired today the deadlift form is getting there ...
p.s squat was going up nicely but i noticed everytime since i started to squat ive had this sharp pain (had to stop for a while once too) but now its just too painfull i am ****en raging i feel it makes me so much weaker
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01-12-2010, 05:46 PM #22
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01-12-2010, 06:37 PM #23
- Join Date: May 2009
- Location: Los Angeles, California, United States
- Age: 32
- Posts: 22,676
- Rep Power: 36253
You can't toughen it out. Go to a doctor. I don't know why you're wasting your time complaining. You already said you where ignoring and you can't anymore. It would be foolish to keep going lime this.
I used to have an AVI of my traps and neck. I changed it a while back and tried editing my user title but this website is glitched and it will not let me change it anymore.
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01-12-2010, 06:54 PM #24
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01-12-2010, 07:02 PM #25
- Join Date: May 2009
- Location: Los Angeles, California, United States
- Age: 32
- Posts: 22,676
- Rep Power: 36253
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01-13-2010, 05:41 PM #26
Bench day
Heavy bench day
Bench
215x4
215x4
215x2(happily a guy cam eot help me for 4th rep but i m pretty sure i woulda got rep 3 i wasstarting to force it up and he came)
205x5
205x4
Db Floor press
80x4
80x4
80x4
80x4
80x4
Db bench
65x8
65x6
60x7
60x6
Dips
bw+10x8
bw+5x6
bwx7
bwx6
Tricep pressdown
75kgx6
75kgx6
75kgx5
70kgx6
lateral raises (strict )
30x8
25x8
25x8
25x8
15 min cardio
4/5 workout ( woulda been 5 on 5 if i woulda got dat 215 5 sets )
*little disapointed i didnt do all 5 set with 215 but ill get it next time:P Db floor press went up 10 pounds happy with that
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01-13-2010, 05:43 PM #27
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01-13-2010, 09:38 PM #28
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01-14-2010, 06:53 PM #29
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01-14-2010, 06:54 PM #30
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