Reply
Page 1 of 17 1 2 3 11 ... LastLast
Results 1 to 30 of 495
  1. #1
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,135
    Rep Power: 1037
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
    musclehead09 is offline

    Wardog's Conjugate System (Road to an Elite Total)

    My next meet, the MD 2014 Equinox is on April 12, 2014. Starting next week I am 8 weeks out from my meet. Mike Hedlesky recommends 5 weeks of accumulation, 2 weeks of intensification and 1 weak of transformation for a total of 8 weeks leading up to a meet for a beginner based off of one his T-Nation threads. This is exactly what I plan to do. I will follow the conjugate method for a very long time (many years).

    I'm starting this new log after 20+ weeks of following and logging Greyskull Linear Progression (GSLP) found here:

    http://forum.bodybuilding.com/showth...post1206569931

    I was not a novice starting GSLP. I had previously done Starting Strength on 4 different occasions (8-12 weeks for each time). I ran Starting Strength this many times due to injuries, illness, and program hopping. I stuck to GSLP for 20+ weeks without any thoughts in changing my programming until recently. I've stalled on and reset my squat 4 times, bench press several times and overhead press several times. My squat is the same as it was 12 weeks ago. My bench press has not moved much at all. I have gained 12-13 lbs of bodyweight since then, form is solid from other peoples point of view based on videos I provided, and I sleep 7-8 hours a night. It is time to change.

    Tomorrow I will be performing some recovery work leading into the new week.

    PS I named the title of the log after my initials (war) in case anyone is curious.
    Last edited by musclehead09; 02-15-2014 at 08:20 AM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  2. #2
    Registered User cjowns76's Avatar
    Join Date: May 2009
    Posts: 2,338
    Rep Power: 1549
    cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000)
    cjowns76 is offline
    in m8
    BS: 505 (sleeves)
    BN: 315
    DL: 605
    Reply With Quote

  3. #3
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,135
    Rep Power: 1037
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
    musclehead09 is offline
    Originally Posted by cjowns76 View Post
    in m8
    Thanks m8! Bouta get some light work in.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  4. #4
    Registered User cjowns76's Avatar
    Join Date: May 2009
    Posts: 2,338
    Rep Power: 1549
    cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000)
    cjowns76 is offline
    Originally Posted by musclehead09 View Post
    Thanks m8! Bouta get some light work in.
    Nice

    I'm going to be running basically the same thing I have been post meet, just lowering the weights to start off and switching out conventional for sumo deads. I'll do sumo pulls as accessory. Right now I suck at conventional so getting better at it can't make me weaker haha.
    BS: 505 (sleeves)
    BN: 315
    DL: 605
    Reply With Quote

  5. #5
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,135
    Rep Power: 1037
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
    musclehead09 is offline
    Originally Posted by cjowns76 View Post
    Nice

    I'm going to be running basically the same thing I have been post meet, just lowering the weights to start off and switching out conventional for sumo deads. I'll do sumo pulls as accessory. Right now I suck at conventional so getting better at it can't make me weaker haha.
    Thanks for hopping in!

    That's a very good idea lol. I suck balls at sumo so all of my pulls other than ME deficits will be sumo. 3 weeks out from my meet I will do both to make sure I'm ready to pull conventional for the meet.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  6. #6
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,135
    Rep Power: 1037
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
    musclehead09 is offline
    Saturday February 15, 2014 (Recovery)

    Mobility Work + Jump Rope 2x50 turns

    Row 500 meters

    Pushdowns 40 lbs x25,15
    Lat Pulldowns 6 plates x15, 4 plates x25
    Face Pulls 40 lbs x25,16
    Cable Curls 40 lbs x20,15
    Leg Curls 40 lbs x30,10
    BW Squats 3x10

    Dynamic + Static Stretching

    Feeling great. Next thing going to eat a lb cheeseburger to get my face on a wall.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  7. #7
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,135
    Rep Power: 1037
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
    musclehead09 is offline
    More rocovery - Ate my 20 oz burger with tons of fries.

    Walk 50 minutes
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  8. #8
    Registered User cjowns76's Avatar
    Join Date: May 2009
    Posts: 2,338
    Rep Power: 1549
    cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000)
    cjowns76 is offline
    Originally Posted by musclehead09 View Post
    More rocovery - Ate my 20 oz burger with tons of fries.

    Walk 50 minutes
    mirin 20oz burger.
    BS: 505 (sleeves)
    BN: 315
    DL: 605
    Reply With Quote

  9. #9
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,135
    Rep Power: 1037
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
    musclehead09 is offline
    Originally Posted by cjowns76 View Post
    mirin 20oz burger.
    Greatest burger of my life. Stuffed it with tons of toppings too. Everyone in the resturaunt was amazed how fast I ate it. I have the biggest appetite out of anyone I personally know lol.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  10. #10
    Registered User BodyBldgPwrLftr's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Posts: 932
    Rep Power: 4320
    BodyBldgPwrLftr is a glorious beacon of knowledge. (+2500) BodyBldgPwrLftr is a glorious beacon of knowledge. (+2500) BodyBldgPwrLftr is a glorious beacon of knowledge. (+2500) BodyBldgPwrLftr is a glorious beacon of knowledge. (+2500) BodyBldgPwrLftr is a glorious beacon of knowledge. (+2500) BodyBldgPwrLftr is a glorious beacon of knowledge. (+2500) BodyBldgPwrLftr is a glorious beacon of knowledge. (+2500) BodyBldgPwrLftr is a glorious beacon of knowledge. (+2500) BodyBldgPwrLftr is a glorious beacon of knowledge. (+2500) BodyBldgPwrLftr is a glorious beacon of knowledge. (+2500) BodyBldgPwrLftr is a glorious beacon of knowledge. (+2500)
    BodyBldgPwrLftr is offline
    Originally Posted by musclehead09 View Post
    I have the biggest appetite out of anyone I personally know lol.
    I can relate. I'll ride with you on this log too. Hope I get to see the payoff in person.
    I'm striving to do the best I can with what I have.

    Find & follow me on Instagram @fortyfiedfitness

    FORTYfied Fitness & Strength channel on YouTube channel here:
    https://www.youtube.com/channel/UCbtBxvY6i-lcfVU9heTKMrA
    Reply With Quote

  11. #11
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,135
    Rep Power: 1037
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
    musclehead09 is offline
    Originally Posted by BodyBldgPwrLftr View Post
    I can relate. I'll ride with you on this log too. Hope I get to see the payoff in person.
    Thanks a lot big guy. If i don't get great results in 8 weeks I will surely make serious gains by MD State Championship.

    Also my weekly schedule will look like this:

    Sunday - OFF/Walk
    Monday - DE Bench Press
    Tuesday - ME Squat/Deadlift
    Wednesday - GPP
    Thursday - ME Bench Press
    Friday - GPP
    Saturday - DE Squat/Deadlift

    This is how my schedule will be leading up to the Equinox. Mobility work will be every day. I work Eve shift and work on Sundays as well as go to church so I will take Sundays off. Once I go to day shift in a few months I will move each workout one day back.
    Last edited by musclehead09; 02-16-2014 at 07:39 AM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  12. #12
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,135
    Rep Power: 1037
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
    musclehead09 is offline
    Monday February 17, 2014 (DE Bench)

    Mobility

    Clap Push-ups 3x3

    DE Bench Press 20x3 95 lbs (Felt very explosive. Loved these) - 18:10

    Incline DB Press 35's x20,15,15 (50 total)
    Skullcrushers 40x15,12,12,8 + 3 (50 total)
    Pull ups BWx10,7,5
    Lat Pulldowns 6 plates x25

    Superset:
    Face Pulls 6x10 + 3 6plates (53 reps)
    Cable Curls 4 plates x15,10,8

    Stretch 6 minutes

    Total gym time after mobility work was only 55 minutes. Half the time of what I usually take and got much more work in. Off to a great start!
    Last edited by musclehead09; 02-18-2014 at 11:45 AM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  13. #13
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,135
    Rep Power: 1037
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
    musclehead09 is offline
    Tuesday February 18, 2014 ME Squat/DL

    Agile 8

    Box Jumps 2,1,2

    ME Sumo Block Pulls - 135x5, 185x3, 225x3, 265x3, 295x3, 305x3 (PR)

    Kettlebell Swings 30 lbs x15,15,10,10 (50 total)

    Kettlebell Lunges 12's x60 steps

    Lying Leg Curls 60x12,12,12,12,8+4
    (60 total)

    Superset:

    Cable Crunches 6 plates x22, 8 plates x15,15
    Dumbbell Shrugs 60's x20,20,15+5

    Light Pushdowns x 45 per arm


    Great workout, very weak at sumo compared to conv. Most Conv I pulled was 352x1,345x2, and 315x7. Most I've ever pulled sumo off the floor was only 295x3. So 305x3 off blocks is a nice lift.
    Last edited by musclehead09; 02-18-2014 at 11:48 AM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  14. #14
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,135
    Rep Power: 1037
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
    musclehead09 is offline
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  15. #15
    Registered User cjowns76's Avatar
    Join Date: May 2009
    Posts: 2,338
    Rep Power: 1549
    cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000)
    cjowns76 is offline
    Originally Posted by musclehead09 View Post
    Looks good!

    I'm actually better off the ground than block pulls for sumo.
    BS: 505 (sleeves)
    BN: 315
    DL: 605
    Reply With Quote

  16. #16
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,135
    Rep Power: 1037
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
    musclehead09 is offline
    Originally Posted by cjowns76 View Post
    Looks good!

    I'm actually better off the ground than block pulls for sumo.
    Thanks!

    Yeah sumo off the ground will be in my ME rotation in week 5. So we will see how much I can get compared to off blocks then.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  17. #17
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,135
    Rep Power: 1037
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
    musclehead09 is offline
    Just mobility work and stretching throughout the day. Will use the sauna after lifting tomorrow.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  18. #18
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,135
    Rep Power: 1037
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
    musclehead09 is offline
    Forearms/Elbows are kind of sore. They got that way from the 1 very high rep set of lat pulldowns on Monday. Going to get in my ME incline in the morning followed by some high rep dumbbell presses then tons Facepulls and light Pushdowns.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  19. #19
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,135
    Rep Power: 1037
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
    musclehead09 is offline
    Thursday February 20, 2014 - ME Bench

    Mobility Work

    ME Incline Bench Press
    2x5x45
    75x5
    105x5
    135x3
    155x3 PR

    Dumbbell Bench Press
    50's x20,12,10 + 40's x12

    One Arm Pushdowns
    3 plates x15 2 plates x20,15

    Bar Pushdowns
    8 plates x10

    T-Bar Row
    45 lbs 4x15

    Face Pulls
    4 plates 4x15

    Cable Crunches/Side Bends/Calf Raises


    Great Workout only took 58 minutes. Most I've ever inclined was 135x7 so 155x3 was good. I had bad form on the 3rd rep.
    Last edited by musclehead09; 02-20-2014 at 10:36 AM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  20. #20
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,135
    Rep Power: 1037
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
    musclehead09 is offline
    Ate a double stuffed chipotle burrito, burrito bowl, tons of ice cream and to finish the night off ill end with a few Mcdoubles and a 20 PC nugget. Lots of intimacy today as my GPP if you know what I mean. Other than that I moved a lot of things out of my basement so I was somewhat active. Ready for my DE Lower day tomorrow.
    Last edited by musclehead09; 02-21-2014 at 09:55 PM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  21. #21
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,135
    Rep Power: 1037
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
    musclehead09 is offline
    Had 2020 calories in the past 30 minutes. Around 5000 in total today. Good cheat day.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  22. #22
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,135
    Rep Power: 1037
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
    musclehead09 is offline
    Saturday February 22, 2014 DE Sq/DL

    Mobility

    DE Parallel Box Squats
    20x2 145 (18:59)

    DE Sumo Deadlift
    20x1 175 (18:14)

    Superset:
    Kettlebell Swings 4x15 30 lbs
    Cable Crunches 4x20 10 plates
    Last edited by musclehead09; 02-22-2014 at 06:19 PM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  23. #23
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,135
    Rep Power: 1037
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
    musclehead09 is offline
    As soon as I start Westside I find out I'm going to day shift. I am switching my workout days to:

    Sunday DE Bench Press
    Monday ME Squat/Deadlift
    Wednesday ME Bench Press
    Friday DE Squat/Deadlift

    I am going to already make these changes tomorrow thus why I did limited assistance work today since I'll only have a day to recover for my ME Lower coming on Monday.

    I much rather would have this split so I can have off Saturdays which are busy days at the gym while Sundays the gym is clear as can be. I can also get done tons of classwork on Saturdays as I take online classes
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  24. #24
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,135
    Rep Power: 1037
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
    musclehead09 is offline
    Sunday February 23, 2014 DE Bench

    Mobility Work + Plyo Push-ups 3x3

    DE Bench Press
    20x2 105 (18:09)

    Incline DB Press
    35's x25,21,10

    DB Triceps Extensions
    20's x10, 12.5's x20,20

    Pull ups
    BWx10,5,5

    Superset
    Facepulls 4 plates x20,20,15,10
    Cable Curls 4 plates x20,15,10

    T-Bar Row 45x10,10,12
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  25. #25
    Registered User cjowns76's Avatar
    Join Date: May 2009
    Posts: 2,338
    Rep Power: 1549
    cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000)
    cjowns76 is offline
    Nice work lately man!
    BS: 505 (sleeves)
    BN: 315
    DL: 605
    Reply With Quote

  26. #26
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,135
    Rep Power: 1037
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
    musclehead09 is offline
    Originally Posted by cjowns76 View Post
    Nice work lately man!
    Thanks a lot man! I love my routine. I'm in and out within an hour every time.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  27. #27
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,135
    Rep Power: 1037
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
    musclehead09 is offline
    Monday February 24, 2014

    Mobility Work

    ME Front Squat
    2x5x45
    95x5
    135x3
    165x4 (PR)

    Deadlift
    225x1, 285x1, 325x0 (no chalk grip slipped)

    Lying Leg Curls
    50 2x15, 30x20

    Trap Bar Shrugs
    135 3x20


    Only had 3 hours sleep last night. First day shift at work today. Nice PR on front squats. Shouldn't have deadlifted but wanted to. Bad mistake. Learning process. Felt ****ty but still got a workout in.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  28. #28
    Registered User cjowns76's Avatar
    Join Date: May 2009
    Posts: 2,338
    Rep Power: 1549
    cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000) cjowns76 is just really nice. (+1000)
    cjowns76 is offline
    Grats on the front squat PR!!
    BS: 505 (sleeves)
    BN: 315
    DL: 605
    Reply With Quote

  29. #29
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,135
    Rep Power: 1037
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
    musclehead09 is offline
    Originally Posted by cjowns76 View Post
    Grats on the front squat PR!!
    Thanks! I wish I used a cross arm grip instead I would've had way more
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  30. #30
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,135
    Rep Power: 1037
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
    musclehead09 is offline
    Wednesday February 26, 2014

    Mobility + Clap Push-ups 3x3

    ME Close Grip Bench Press
    45 2x5
    95x5
    135x3
    160x3
    180x4 (PR)

    Dumbbell Bench Press
    50's x30,20 (PR)

    Rope Pushdowns
    60 total reps

    Pull ups
    BWx8,6,4

    Superset:
    Babell Curl
    40x20,10,10

    Lat pulldowns
    10 plates 2x10, 8 plates x12

    Side Bends
    25 3x15


    Amazing workout. Had 8 hours of sleep. So fresh. My fiancé is a beast. She weighs 118 (10 lb gain), still wears a 0 in pants and close gripped 105x5! Squats have done her ass wonders as well lol.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts