Allison's Journey through Westside - Page 9 - JP Fitness Forums

bundy · 07-09-2008, 05:32 PM

Wed July 9
started stage two today.
Front Squat Push Press
45x10 45x10

SUPERSET
Step Up
30ex5 30ex5
Dumbbell One Point Row
20ex10 20ex10
/SUPERSET

SUPERSET
Horizontal Wood Chop
50ex10 50ex10
Planks
60sec x2
/SUPERSET

L'ilJ · 07-09-2008, 05:39 PM

Oh hai! Still pluggin' away at NROL huh? How's your summer been?

bundy · 07-11-2008, 10:28 AM

Quote:

Originally Posted by L'ilJ

Oh hai! Still pluggin' away at NROL huh? How's your summer been?

Yeah, I actually am enjoying it. Summer is going good, getting ready to move into my apartment and start over at a new school. I'm really excited. And I love working at the gym.

Matthew · 07-11-2008, 12:39 PM

Your lifts are looking really good.
Keep working hard.

bundy · 07-14-2008, 11:09 AM

Quote:

Originally Posted by Matthew

Your lifts are looking really good.
Keep working hard.

why thank ya matt. i will.

Sat July 12
Wide Grip DL from box
145x10 145x10

SUPERSET
Bulgarian Split Squat
35ex10 35ex10
Underhand Grip lat pulldown
55x10 55x10
/SUPERSET

SUPERSET
Rev Lunge from box w/ forward grip
20ex10 20ex10
DB prone cuban snatch
5ex10 5ex10
/SUPERSET

SUPERSET
Swiss Ball Crunch x10 x10
Rev Crunch x10 x10
Lat Flexion x10 x10
/SUPERSET

Prone Cobra
30sec 60sec

Two days later still feeling those deadlifts. Second A workout today.

bundy · 07-15-2008, 02:23 PM

Tues July 15
Front Squat Push Press
55x10 60x10

SUPERSET
Step Up
35ex10 35ex10
Dumbbell One Point Row
20ex10 20ex10
/SUPERSET

SUPERSET
Static Lunge with back foot raised
20ex10 20ex10
Push Ups
2x10
/SUPERSET

SUPERSET
Horizontal Wood Chop
50ex10 50ex10
Planks
60sec x2
/SUPERSET

So last week I completely missed an entire superset. I knew I didnt remember doing it last week. haha.

bundy · 08-04-2008, 07:31 PM

Ugh, it's been a LONG time. But, I'm back and let go of the NROLFW... I missed the straight up lifting, no middle steps or working your way up. Back to balls to the walls lifting

Mon Aug 4
ME UPPER

Incline DB bench
25ex20 25ex20
DB Rows
25ex10 25ex10 25ex10
Bench Press
45x5 65x5 75x5 65x5 65x5
Seated DB power cleans
20ex12 15ex12 15ex12
DB Curls
20ex12 20ex12 20ex12

The only opportunity I had to bench was in the middle of my workout so I took it. It was because of cleaning and things going on in the gym that this happened, I wasn't happy about it...especially because it was my first day back at the bench in a couple of months, but whatever. And I was ridiculously sunburnt on my back and didn't realize it until my back hit that bench with the weight under it...ouch. Good workout today overall though, I'm not dissapointed!

bundy · 08-07-2008, 02:06 PM

Thurs Aug 7
ME LOWER

Squats
45x8 135x5 155x5 175x5 185x5(PR) 165x5
Lunges
45ex8 45ex8 45ex8
Good Mornings
85x8 95x8 95x8 95x8(PR)

CIRCUIT
Serratus Crunches(w/15lb) x16 x16
Sprinter Crunches x16 x16
Toe Touches x16 x16
Russian Twists(w/15lb) x16 x16
Seated Knee Ups x16 x16
/CIRCUIT

1 Legged Glute Bridges
30x10 30x10

AWESOME workout today. I dont know where it came from cause I've been out/ working at 4am all week, but it was a good one.

bigDman · 08-07-2008, 10:05 PM

good to see you lifting heavy shit again

bundy · 09-03-2008, 10:01 AM

my lifting has been sporatic...if that. But i started school so hopefully that will put some structure into my life.

Tues Sept 2

Bench
65x5 75x4 85x3
Squat
120x5 140x4 160x3
Flat DB Flies
10ex10 10ex10 10ex10
Good Mornings
95x5 95x5 95x5

bundy · 09-07-2008, 02:24 PM

Wed Sept 3
Deadlift
120x5 140x4 160x3
Incline Bench
65x4 65x4 65x4
Dips
bwx8 bwx8 bwx6
Lunges
45ex5 45ex5 45ex5

Fri Sept 5
Bench
5x65 4x75 4x75 3x85 3x85 3x85
Flat DB Flies
10ex10 5ex10 5ex10
Squat
5x120 4x140 4x140 3x160 3x160 3x160
Dips
bwx8 bwx8 bwx8
Good Mornings
105x5 105x5 105x5 PR

I realized on Fri I had read the workout wrong and hadn't done enough sets the first two days. Live and learn...