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Old 04-23-2008, 03:46 PM   #181 (permalink)
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nice.. a 225lbs box squat is a good lift. Ive found my free squat is constantly 20% higher then my box squat.. if thats the case with you, your squat goal is going to happen quick.
i can only hope!
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Old 04-24-2008, 09:31 PM   #182 (permalink)
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Thurs April 24
RE UPPER
Bench
45x6 65x6 85x6 95x6 85x6
Bent Rows
65x10 65x10 65x10 65x10
Lateral Raises
10x10 10x10

CIRCUIT
Serratus Crunch x12 x12
Toe Touches x12 x12
Russian Twist x12 x12
Seated Knee Ups x12 x12
/CIRCUIT

Everything felt good today. Last class of the school year tomorrow then I'm off to the beach for the weekend so wont be working out tomorrow (plus I'm giving blood) and then I'll run on the beach on Saturday . I love the beach, this is gonna be some good release.
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Old 04-24-2008, 10:07 PM   #183 (permalink)
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Dude! Nice box squat.

Have fun at the beach this weekend. Be safe. You know what I mean
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Old 04-28-2008, 11:36 AM   #184 (permalink)
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Mon April 28
ME UPPER
Floor Press
45x10 95x3 105x1 115x0 105x1 105x1 95x1 95x1 95x1
Ultra Wide Grip Bench Press
75x12 75x12 75x12
Bent Rows
65x8 65x8 65x8
Chin Ups
1x3 2x2 4x1

Weekend was awesome, the weather at the beach was perfect. Plus I basically slept all weekend, and really got to relax.
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Old 04-28-2008, 07:23 PM   #185 (permalink)
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In the PM:
interval runs
7 intervals w/
1 min @ 8.4
45 sec @ 4.3
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Old 04-30-2008, 12:21 PM   #186 (permalink)
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Wed April 30
RE LOWER
Squats
45x10 135x5 165x1 175x1 195x1 for 8 sets (PR)
Walking Lunges
40x8 40x8 40x8 40x8
Seated Good Mornings
80x8 80x8 80x8 80x8

Fast Paced Cardio— 2 repetitions of 10 minutes of cardio at 75-80% heart rate max, resting 1 minute in between

Felt really good about the squats today, finally got 195 and my back felt great. Plus I'm done with classes and only have a page left to write for an essay and two b.s. exams left between me and freedom from this school. I can't wait
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Last edited by bundy : 04-30-2008 at 12:43 PM.
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Old 04-30-2008, 01:06 PM   #187 (permalink)
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is the back feeling ok?
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Old 04-30-2008, 04:55 PM   #188 (permalink)
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Quote:
Originally Posted by bundy View Post
Wed April 30
RE LOWER
Squats
45x10 135x5 165x1 175x1 195x1 for 8 sets (PR)
Walking Lunges
40x8 40x8 40x8 40x8
Seated Good Mornings
80x8 80x8 80x8 80x8

Fast Paced Cardio— 2 repetitions of 10 minutes of cardio at 75-80% heart rate max, resting 1 minute in between

Felt really good about the squats today, finally got 195 and my back felt great. Plus I'm done with classes and only have a page left to write for an essay and two b.s. exams left between me and freedom from this school. I can't wait

i wonder
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Old 04-30-2008, 05:09 PM   #189 (permalink)
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i wonder
haaaaaaaaaaaaaaaaaaaa

dude, i don't know what it is. i've done that to her posts and yours. doh!
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Old 04-30-2008, 05:22 PM   #190 (permalink)
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You've done that to a lot more than their posts.

Sometimes I think you only read every other line.
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Old 04-30-2008, 05:26 PM   #191 (permalink)
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Quote:
Originally Posted by Matthew View Post
Sometimes I think you only read every other line.
maybe in your posts.
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Old 04-30-2008, 05:48 PM   #192 (permalink)
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yall are in a league of your own
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Old 05-02-2008, 04:19 PM   #193 (permalink)
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Fri May 2
ME LOWER
Deadlift
45x10 95x3 135x1 155x1 185x1
1 Legged Squats
35ex8 35ex8 35ex8
Dimel Deads
95x20 95x20 95x20

Shitty workout. I need to be out of here... 4 more days.
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Old 05-03-2008, 02:55 PM   #194 (permalink)
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Sat May 3
RE UPPER
Close Grip Bench
45x8 55x8 75x8 95x8 85x8 85x8 85x8
T-Bar Rows
25x6 25x6 25x6 25x6
Face Pulls
75x10 75x10 75x10
DragCurls
45x8 45x8 45x8 45x8

Continuous Low Intensity — 60 minutes of continuous cardio at 60-70% heart rate max.
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Old 05-08-2008, 02:19 PM   #195 (permalink)
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Ok, well I'm home now, back in good old MD. But that means that I am currently gymless. I am in search and going to look at one tomorrow and possibly trying to get a job there also, just at the front desk, but it seems promising. Hopefully because I can't fall too far behind on my lifting, and I miss it already. Anyways just wanted to explain why I haven't been posting/ why the posts might be a little sparse for a while. Hopefully not though!
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Old 05-12-2008, 12:12 PM   #196 (permalink)
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I got the job, yay!
Mon May 12
ME LOWER
Deadlifts
155x3 155x3 155x3
Bulgarian Split Squats
35ex8 35ex8 35ex8

CIRCUIT
Stability Ball Leg Curl x8 x8 x8
Reverse Lunge x12 x12 x12
/CIRCUIT

Side Bridge
3x30s/side

Ran about a mile afterwards. Good workout today. I start work tomorrow...at 5am.
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Old 05-12-2008, 09:02 PM   #197 (permalink)
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So you work at the gym now? That's awesome!

Nice deadlifting too!

So you train at the same gym you work at yea? No excuses now! hah!
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Old 05-13-2008, 10:00 AM   #198 (permalink)
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So you work at the gym now? That's awesome!

Nice deadlifting too!

So you train at the same gym you work at yea? No excuses now! hah!
Ya. Had my first day today, its pretty chill.
And the no excuses thing is good for me, lol. That was my plan.
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Old 05-14-2008, 10:23 AM   #199 (permalink)
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Wed May 14
ME UPPER
45 Degree Incline Press
30ex3 30ex3 30ex3
Neutral Grip DB Bench Press
25ex8 25ex8 25ex8
Chest Supported Row Pronated Grip
25x8 25x8 25x8 25x8
Face Pull
90x12 90x12 90x12 90x12
Supine 1-Arm DB Protraction
15x15/side 15x15/side 20x15/side
Full Contact Twist
3x8

Waking up at 4am two days in a row still hasn't fased me, tomorrow will be the test to see if I can do it three days in a row/week.
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Old 05-14-2008, 10:45 AM   #200 (permalink)
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4am?
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Old 05-14-2008, 12:52 PM   #201 (permalink)
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Quote:
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4am?
yeah. i work at 5, and gotta get up and get ready/drive in and be there a little early so that the early birds who like to be in exactly at 5 dont have a fit. what joy.
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Old 05-16-2008, 02:54 PM   #202 (permalink)
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Wed May 15
RE LOWER
Box Squat

155x8 155x8
Rack Pull from Mid Shin
175x5 175x5 175x5
BB Reverse Lunge
65ex6 65ex6 65ex6
Side Bridge
3x30s/side
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Old 05-19-2008, 08:45 AM   #203 (permalink)
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Sat May 17
RE UPPER
Speed Bench
75x6 75x6
Neutral Grip One-Arm DB Push Press
20ex5 20ex5 20ex5
Close Grip Chin-Up
6x2
Push-up Iso Hold off 4" step
2x35s
Elbow Supported External Rotation
15ex12 15ex12 15ex12


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Old 05-20-2008, 02:59 PM   #204 (permalink)
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So I started NROL4W today. I read the book really fast and love it, Im uber excited to do this program.


Tues May 20
Squats
135x15 135x15

SUPERSET
Push Ups
2x15
Seated Rows
90x15 75x15
/SUPERSET

SUPERSET
Step Ups
35ex6 35ex6
Prone Jackknife
2x8
/SUPERSET

Today's workout went really well, idk if its just cause im excited to start this or what. I think ive got it right so far, i know its only the first day, but i have a knack for getting confused easily. So any input/advice/ whatever is appreciated cause I know a lot of ppl follow this on the forum.
*random side note: on the way home from the gym today, i saw two squirrels playing tag. legitimately. it was the funniest thing ive seen all week. it put me in an even better mood after a good workout
Tomorrow I have my first shift from 5-1 instead of 5-8. We'll see how that goes!
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Old 05-20-2008, 03:33 PM   #205 (permalink)
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from westside to nrol

i dont see how going from a customized program to a cookie cutter one is a good idea.. but good luck none the less.
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conventional deads
bar x F hahaha
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Old 05-21-2008, 09:30 AM   #206 (permalink)
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I agree with Frank. NROL4W is a good book and has lots of good advice re eating and energy expenditure, but I'm not sure it's the best lifting program for you. What are your goals right now?

You're already very strong. I believe the higher reps and shorter intervals will kill you with the weight you can move after a few weeks. If you keep it up, you might end up super hungry all the time, as your body desperately tries to recover.

Plus with that kind of weight, and that much TUT, you're bound to grow. That might be fine, but do you want to grow (legs, shoulders, etc.)? Just something to think about.

I think NROL4W (and NROL) is much better for those who are new to lifting and are moving significantly less weight.
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Old 05-21-2008, 11:50 AM   #207 (permalink)
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Way to crush her dreams guys.

Just because it's a cookie-cutter program doesn't mean it won't work. And it doesn't mean you won't reach your goals by following it.

Is it the best possible option? Probably not. Will it work? Fuck yes.
If you don't want to grow bigger, don't eat to grow bigger.

There. Done. Crisis averted.

I don't know how the program looks, so I really can't comment too much on it. But I know NROL is pretty well balanced, and I know the original version worked for me (I put 50 pounds on my deadlift 1RM in one month). However it's set up, if you keep adding weight to the bar, you're getting stronger. It doesn't matter how many reps you're doing. If you add weight to the bar each week, you're getting stronger each week.

Forget about it. Do your thing. When you're done, go back to doing a customized program and see if NROL worked for you or not.
You're young, you have your entire life to experiment with your training. So experiment.
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Old 05-21-2008, 12:59 PM   #208 (permalink)
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in my eyes, nothing is better then westside for getting stronger. nothing. so, maybe im biased.
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Old 05-21-2008, 02:13 PM   #209 (permalink)
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hah. i knew there would be some "wtf are you thinking" comments. i have my reasons for switching to this "cookie cutter" program, might not be the best reasons, but they're there. when i read it i liked it and im going to give it a try for a couple weeks to see what happens. i can always ditch it if i get really big, or too tired, or w/e. like matthew said ive got time, although no one crushed my dreams . im pretty stubborn so unless 50 people were telling me this was really stupid i'll prob still give it a try, although all the comments do leave some mark in my brain and i'll let them simmer.
today was my first 8 hour shift starting at 5am. it flew by, but i was exhausted afterwards. after a two hour nap im feeling energized and ready for my last working day of the week tomorrow! plus day number two of the new program.
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Old 05-21-2008, 03:28 PM   #210 (permalink)
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Quote:
Originally Posted by Matthew View Post
Way to crush her dreams guys.

Just because it's a cookie-cutter program doesn't mean it won't work. And it doesn't mean you won't reach your goals by following it.

Is it the best possible option? Probably not. Will it work? Fuck yes.
If you don't want to grow bigger, don't eat to grow bigger.

There. Done. Crisis averted.
Whew! Close call!

Quote:
Originally Posted by bundy View Post
hah. i knew there would be some "wtf are you thinking" comments. i have my reasons for switching to this "cookie cutter" program, might not be the best reasons, but they're there. when i read it i liked it and im going to give it a try for a couple weeks to see what happens. i can always ditch it if i get really big, or too tired, or w/e. like matthew said ive got time, although no one crushed my dreams . im pretty stubborn so unless 50 people were telling me this was really stupid i'll prob still give it a try, although all the comments do leave some mark in my brain and i'll let them simmer.
today was my first 8 hour shift starting at 5am. it flew by, but i was exhausted afterwards. after a two hour nap im feeling energized and ready for my last working day of the week tomorrow! plus day number two of the new program.
I'm just surprised. It can certainly get you into shape.

Are you going to do the nutrition side of it, too?
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