ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Oct 2, 2005 22:06:22 GMT -5
Sunday, Oct. 2
Bench Press - 135lbs 12x3 (First time using chains...) DB Incline Press - 75lbs 1x8, 1x 10 85lbs 1x5 DB Seated shrug/front raises - 30lbs 3x10 DB Rainbows - 25lbs 3x10 Machine Rows - 150lbs 2x10, 170lbs 1x10 Lat Pulldowns - 135lbs 3x10 DB Kettles - 25lbs 1x10 30lbs 1x10 35lbs 1x10 Tricep Pushdowns - 110lbs 3x10 Medecine Toss - 15lbs 3x15 Abs - 110lbs 3x25
I messed my foot up pretty bad last week... Been struggling with that. Had no pushoff at all.
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Post by Boris on Oct 4, 2005 13:35:19 GMT -5
Welcome to the forum! What did you think of the chain work? I'm a huge fan of them btw...
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Oct 5, 2005 20:20:52 GMT -5
Thanks Boris! I liked them... I did not have them fixed right though. I only had one chain and one connector so it was not fully on the floor at chest but I will get that fixed.
This is my 8th week on Westside's workout and I have to admit I was skeptical maxing out on Incline knowing that I have not done a incline barbell press during the entire 2 months...
Incline ME day Incline- 135x10, 185x5, 205x3 (felt heavy to me) 225x2, 240x1, 245x1, 255x1 (felt lighter than 205) 265xPINCITY, 260xPINCity DB Press Medecine ball (palms in)- 60x10, 70x12, 80x10 Tricep ext. (overhead)- 70x10, 75x10, 75x10 supersetted with close grip incline- 135lbs 3x10 (and I felt everyone!) tricep pushdown- 110x10, 115x10, 130x10 DB overhead press (palms in)- 35lbs 3x10 Machine Row (overhand grip) 115x10, 135x10, 145x10 heavy abs (pulldowns) 4x25 seated leg curl 110lbs 2x10, 120lbs 2x15
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Oct 7, 2005 18:46:20 GMT -5
Monday, Oct. 7
This is a week of trying new things... New today- the Camber bar!!
ME Squat Day Camber bar BS - 135x6, 185x3, 225x2, 255x1, 275x1, 285x1, 295x1, 300xPINCITY!!! Seated Good Mornings - 95x10, 115x8, 135x8 Seated DB side raises - 25x10, 25x10, 25x10 SUPERSETTED with Barbell front raises - barx10, barx10, barx10 Lat Pulldowns (palms away) 135x10, 160x10, 180x10, 215x8 DB curl - 50x10, 50x10, 50x10 SUPERSETTED with Abs (medecines) 4x25 SUPERSETTED with DB shrugs - 60x10, 65x10, 75x12
Then the gym closed and I got kicked out!
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Post by Boris on Oct 8, 2005 0:07:21 GMT -5
yl,
Where do you train? It sounds like a great gym if they have chains and cambered squat bars...
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Post by Johnny Mnemonic on Oct 8, 2005 11:03:09 GMT -5
Welcome yl. Does Camber Bar BS mean you box squats with that bar? Pretty impressive for trying that for the first time.
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Oct 8, 2005 13:32:33 GMT -5
I work out at in Concord, NC at Your Gym. Nice place but the chains are mine, the boxes are mine, the boards are mine etc... In 5-6 yrs of working out there, I have only seen one person use the camber bar and that was to bench. The owner of the gym is really big into Strive equipment where you can kinda get similar results from a mchine as you can with chains or bans.
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Oct 9, 2005 15:15:28 GMT -5
Sunday, October 9
BP Dynamic Speed Day
I used a 45 second break between every set of every rep of every lift
Bench Press - 145lbs 12x3 (w/ 1 chain) CG, MG, WG DB Bench (swiss ball) - 70lbsx10, 75lbsx8, 80lbsx6 CG Bench - 175lbsx10, 175lbsx7, 165x7 DB Nosebreakers - 30lbsx10, 30lbsx10, 30lbsx10 Flat Medecine Ball throws - 3x15 with 12lbs ball Lat Pulldowns (palms facing) - 135x10, 180x10, 205x8 Extreme Rows - 4 sets 140x10 (adjusting hts) Upright Rows 95lbsx10 (3 sets) SUPERSETTED WITH Kneeling Heavy Abs 110lbsx20 (3sets) SUPERSETTED WITH Back Extensions x15, x15 (+25lbs), X (+25lbs)
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Oct 11, 2005 20:15:05 GMT -5
OK, so I am feeling pretty weak at the gym tonight and can't figure it out... then I get home and realize that I did Wednesday's w/o on Tuesday. I got confused because I didnt workout last night so I am either a day late or a day early...
Tuesday, October 11
ME Incline Day
Incline - 135x6, 185x3, 205x3, 225x2, 245x1, 255x1, 265x1 (struggled like anything to get it!) Illegal WG Pauses - 135x10, 135x10, 135x8 Bench Rack L/Os - 315x3, 345x3 BB Tri overheads (camber bar) - 45x10, 65x8, 75x6 Tricep pushdowns - 110x10, 115x8, 125x7 DB Overhead Press (palms in, elbows tight) - 30x10, 30x10, 30x10
Functional Machine Lat Pulldowns (swiss ball) - 110x10, 115x10, 125x10 Rows - 70x10, 70x10, 70x12
Abs - 4x25 (swiss ball) SUPERSETTED WITH Leg Curls - 4 sets 75x10 SUPERSETTED WITH Donkey Calf Raises - 2x25, 1x30
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Oct 12, 2005 20:43:40 GMT -5
Working out was a last minute decision as I decided literally as I passed the gym on the way home from work.
Wednesday, October 13
Dynamic Box Squat Day (with 1 chain) Low Box Squats - 155x3, 165x3, 175x3, 185x3, 195x3, 205x3, 215x3, 225x3, 235x3 ( I really should have stayed around 185lbs because I had good explosion but little speed...) Arch-Back Goodmornings - 95x8, 105x6, 115x8 Superextensions (swiss ball) 3x15 SUPERSETTED WITH Abs (swiss ball) 3x25 SUPERSETTED WITH Calf presses 3x25 (130lbs)
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Oct 15, 2005 16:05:06 GMT -5
Friday, October 15
BB Curls (w/ 1 chain) - 95lbs 3x8 Hammer Curls - 40lbsx10, 45lbsx10, 50lbsx10 EZ Curl Bar - 75lbs - 16sx3 sets
I had 25 minutes to spare before the game so I got in a quick pump!
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Post by Boris on Oct 16, 2005 9:46:40 GMT -5
Nice curls! With chains no less!!!!
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Oct 16, 2005 19:56:57 GMT -5
Sunday, October 16
I was feeling really good going in today... My MP3 player was rockin and I was ready to sweat and feel the freakin burn!
Dynamic Speed Bench Day
Bench (1 chain) - 155lbs 12x3 DB Bench - 75lbsx10, 80lbsx8 (it was at this point that every person in the gym who has been seeing me lift with chains, boards, boxes, racks etc wanted to know what the heck I was doing! And finally 30 minutes later I finished up...) 85lbsx5 (felt cold as anything now!) BTN Push Press - 135lbs 3x10 Paul Dyck Press - 135lbs 3x10 Tricep Pushdown - 110lbs x10 Kettle Bells - 35lbs 3x10 Lat Pulldowns - 160lbs 3x10
By this point I was cold, felt like crap and the Panthers were about to win the game so I watched the final series and went home without finishing up.
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Oct 23, 2005 16:48:21 GMT -5
Sunday, October 23
Between my back, my foot and not being able to eat anything I have not been able to get in the gym in a while...
BP Dynamic Speed Day
Bench Press - 160lbs 10x3 (w/ 1 chain) Incline DB Press - 60lbsx10, 65lbsx10, 70lbsx6 BB Shoulder Shrugs - 175lbsx12, 205lbsx12, 225lbsx12, 245lbsx12 DB Tricep Kickbacks - 25lbs 3x10 SUPERSETTED WITH Functional Row - 90lbsx12, 95lbsx12, 100lbsx12 (per arm) Rainbows - 25lbsx10
I was wasted. Called it a day and went home. I really need to drink more water to flush me out.
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Post by Boris on Oct 24, 2005 7:23:37 GMT -5
Were you sick? I was hit pretty hard w. something - I still have a hack.
How do you like the kettlebells? Is it yours? I just ordered one and I'm really looking forward to it.
What are "functional rows"?
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