Heavy Liftin', Westside Style

[POWER_HOUSE_69]

was an awsome session man, well done

[Westside_Reflex]

thanks man, sure was

[Westside_Reflex]

Seated Dumbbell Shoulder Presses-
1 x 20kg/45's x 10
1 x 30kg/70's x 10
1 x 40kg/90's x 8 (PR)(Reps)

Pulldowns-
1 x 60kg/135lbs x 12
1 x 75kg/165lbs x 10
1 x 90kg/200lbs x 10
1 x 112.5kg/250lbs x 8
1 x 127.5kg/280lbs x 3 (PR)

Shoulder Press Lockouts (8" ROM)-
1 x 100kg/220lbs x 3
1 x 120kg/265lbs x 3
1 x 140kg/310lbs x 3
1 x 160kg/355lbs x 3
1 x 190kg/420lbs x 1 *
1 x 200kg/455lbs x 1 *
1 x 210kg/465lbs x 1 *
1 x 220kg/485lbs x 1 *(PR)

Dumbbell Side Bends-
1 x 48kg/105's x 12
1 x 60kg/130's x 12
1 x 68kg/150's x 12 (PR)(Reps)

One Arm Dumbbell Wrist Curls-
1 x 25kg/45lbs x 12
1 x 30kg/70lbs x 10
1 x 40kg/90lbs x 5

Exercise Bike-
10 minutes (high intensity)

Awsome session. building some great lockout power with these partial shoulder presses. side bends felt great, too. but as these are the heaviest DB;s in the gym, its another case of just going for reps lol

[UHCougar05]

Nice work W_R.

[GoJu]

Seated Dumbbell Shoulder Presses-
1 x 20kg/45's x 10
1 x 30kg/70's x 10
1 x 40kg/90's x 8 (PR)(Reps)

Pulldowns-
1 x 60kg/135lbs x 12
1 x 75kg/165lbs x 10
1 x 90kg/200lbs x 10
1 x 112.5kg/250lbs x 8
1 x 127.5kg/280lbs x 3 (PR)

Shoulder Press Lockouts (8" ROM)-
1 x 100kg/220lbs x 3
1 x 120kg/265lbs x 3
1 x 140kg/310lbs x 3
1 x 160kg/355lbs x 3
1 x 190kg/420lbs x 1 *
1 x 200kg/455lbs x 1 *
1 x 210kg/465lbs x 1 *
1 x 220kg/485lbs x 1 *(PR)

Dumbbell Side Bends-
1 x 48kg/105's x 12
1 x 60kg/130's x 12
1 x 68kg/150's x 12 (PR)(Reps)

One Arm Dumbbell Wrist Curls-
1 x 25kg/45lbs x 12
1 x 30kg/70lbs x 10
1 x 40kg/90lbs x 5

Exercise Bike-
10 minutes (high intensity)

Awsome session. building some great lockout power with these partial shoulder presses. side bends felt great, too. but as these are the heaviest DB;s in the gym, its another case of just going for reps lol

daaaaaaaaaaaaaayum on that shoulder press lockout man! I bet you have WAY more than a 275 bench in you with that kind of shoulder/tricep power!

[RipStone]

Where are the wrist curl and bike PRs? Gosh!

[ElSpaceBandito]

Pfft what a n00b you are ..you'll never get toned lifting heavy weights

[Westside_Reflex]

Nice work W_R.

thanks man, and thanks for stopping by

daaaaaaaaaaaaaayum on that shoulder press lockout man! I bet you have WAY more than a 275 bench in you with that kind of shoulder/tricep power!

thanks i sure hope so, man.

Where are the wrist curl and bike PRs? Gosh!

lol thanks man

[Westside_Reflex]

Pfft what a n00b you are ..you'll never get toned lifting heavy weights

lmao better start hittin teh treadmill and kickbax

[ElSpaceBandito]

lmao better start hittin teh treadmill and kickbax

Dont forget flyes and isometric decline cable crucnches

[TKD]

Your strength astounds me Flex!!

Congratz on the PRs again mate!!

[Westside_Reflex]

Dont forget flyes and isometric decline cable crucnches

lol

Your strength astounds me Flex!!

Congratz on the PRs again mate!!

thanks mate

[P0W3RLIFT3R87]

PRs on pretty much everything. NICE.

How do you set up the shoulder press lockouts?

[Westside_Reflex]

thanks just a good old power rack and bench

[POWER_HOUSE_69]

awsome, man! congrats

[NJmalibu313]

WTF? thats a lot of weight to be pushing! Get someone in a headlock and rip their head off!

[Westside_Reflex]

awsome, man! congrats

thanks man

WTF? thats a lot of weight to be pushing! Get someone in a headlock and rip their head off!

lol! thats the plan. will be having more fight nights over the next couple months no doubt.

-----------------------
and for anyone whos interested, good article on andy bolton here: http://www.cnpprofessional.co.uk/blo...blog-210.html? edit: pix were taken in one of the gyms i go to, Genesis.

[Lean_and_Mean]

Lol I wouldn't want to fight someone who can lockout nearly 500 pounds overhead.

[Westside_Reflex]

Lol I wouldn't want to fight someone who can lockout nearly 500 pounds overhead.

lol lets hope all my opponents feel this way, give me a bit of an edge, mentally

[Westside_Reflex]

Rack Lockouts-
1 x 125kg/275lbs x 3 *(8" ROM)
1 x 165kg/365lbs x 1 *
1 x 185kg/408lbs x 1 *
1 x 205kg/455lbs x 1 *
1 x 230kg/508lbs x 1 (5" ROM)(PR)

Incline Dumbbell Flyes-
1 x 30kg/70's x 10

Seated Dumbbell Extensions-
1 x 48kg/105lbs x 12
1 x 55kg/120lbs x 12
1 x 60kg/130lbs x 6

Seated Cable Rows-
1 x 75kg/165lbs x 12
1 x 105kg/235lbs x 12
1 x 127.5kg/280lbs x 10
1 x 147.5kg/325lbs x 10 (PR)

Straight-Bar Pushdowns-
1 x 45kg/100lbs x 12
1 x 60kg/135lbs x 10
1 x 75kg/165lbs x 8

Barbell Drag Curls-
1 x 45kg/100lbs x 12
1 x 65kg/145lbs x 12
1 x 85kg/190lbs x 12

2-Arm High Cable Curls-
3 x 20kg/45lbs (each) x 12

Comments- good session. rows and lockouts felt strong today. got a great biceps pump, so please dont flame me for doing cable curls lol

[Abbrevi8tor]

Nice lockouts !!!

[GoJu]

damn strong pressing work man, congrats on that HUGE PR!

[Lean_and_Mean]

What a freak...(in a good way)

[RipStone]

Holy lockouts

Hey man, I actually think cable curls are a very good biceps isolation exercise. I'm being serious! For me, they work great.

[Westside_Reflex]

Nice lockouts !!!

cheers man

damn strong pressing work man, congrats on that HUGE PR!

thanks goju

What a freak...(in a good way)

Holy lockouts

Hey man, I actually think cable curls are a very good biceps isolation exercise. I'm being serious! For me, they work great.

yeah, its a pretty good movement, really felt em.

[HumanHorrorFilm]

Awesome bit of sessions WR. With that kind of lockout power, id like to stand still have you push me from 8" away, see how far i go haha, seeing as I only weigh 185, youd kill me

Great numbers man

[The Tom]

Just checking out your journal. Impressive strength you have!

[Westside_Reflex]

Awesome bit of sessions WR. With that kind of lockout power, id like to stand still have you push me from 8" away, see how far i go haha, seeing as I only weigh 185, youd kill me

Great numbers man

lol thanks bro. been noticing a hell of a difference in my punches, these are really helping.

Just checking out your journal. Impressive strength you have!

thanks man. and thanks for stopping by

[Ape escape]

thanks man



lol! thats the plan. will be having more fight nights over the next couple months no doubt.

-----------------------
and for anyone whos interested, good article on andy bolton here: http://www.cnpprofessional.co.uk/blo...blog-210.html? edit: pix were taken in one of the gyms i go to, Genesis.

What kind of fighting are you involved in?

[NJmalibu313]

still wish I had your lockout strength!