The Intelligent & Relentless Pursuit of Muscle™
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giterdone
Level

Join date: Jul 2008
Posts: 5174

Upper stuff - chest + bis

Incline BB
5 sets x 10-6

Flat DB
4 sets x 10-6

Flat flyes with added bands
3 sets x 10-8

BB curls
5 sets x 10

DB hammer curls
3 x 20-15

Drag sled for 5 minutes

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giterdone
Level

Join date: Jul 2008
Posts: 5174

Upper stuff - back, shoulders, abs

BB Shrugs (most sets with calf raise on each rep)
5 x 10 ramped

Chest supported DB rows
6 x 8-10

Band lat pulldowns
4 x 12-15

Lateral raises
2 x 10

Seated combo - DB cleans, lateral raise, OHP
2 x 10-20 each

Ab wheel
4 x 10

Down about 4 lbs

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kimbakimba
Level 2

Join date: Apr 2009
Posts: 5894

That shed is looking awesome! Way to go getting all buff for that cruise.

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giterdone
Level

Join date: Jul 2008
Posts: 5174

Training at the hotel gym in Jamaica (it's actually a public gym attached to the hotel so it has decent stuff). I've trainin everyday. This was yesterday.

Yesterday:
DB rows
- worked up to 120 x 20
Chest supported Db rows
- 60s x 3 x 10
45 degree hyper
- +45lb plate to chin x 3 x 10
Lat pulldown
- 5 sets x 10-12 reps

Lateral raise machine
- 5 x 10-12
FAce pulls
- 3 x 15

Today's training
Hack squats (first time in...5 years maybe??)
- straight weight 5 x 10
Calf raises in hack machine
- 4 x 15-20
Straight leg deads (low back and abs fried from yesterday)
- 3 sets working up to 315 x 5
Ham curls
- 4 x 12-15

Machine bicep curls
- 5 sets x 12-5 with drop sets and peak holds
Alternating DB curls
- 4 sets x 15 with drop set

Machine abs (tough)
- 3 x 10

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giterdone
Level

Join date: Jul 2008
Posts: 5174

Trap bar deads (high handle)
265 x 5
325 x 5
415 x 5
505 x 3...+2 rep PR
525 x 1...+25lb PR. Probably had another 10lb if I pushed it.
- not sure where that came from since I'm lighter and haven't eaten much yet today (shake) but I'll take it. They are not real deads though. Or squats. More like a sqead or a deaduat.
I'll likely do low handle soon. I'm curious on the weight difference.

DB shrugs
3 x 15-12

Band pullaparts x quite a few

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kimbakimba
Level 2

Join date: Apr 2009
Posts: 5894

Nice work in here.

Trap bar squeads are pretty much the only interesting part of my training this month.

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kpsnap
Level

Join date: Feb 2010
Posts: 6958

525 trap bar lift! Wow!

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giterdone
Level

Join date: Jul 2008
Posts: 5174

Thanks ladies.
Training has been pretty much by feel lately and I'm down 8lbs (on purpose). I'm going to need a plan after I come bsck from the cruise. My pressing strength is taking a beating but other stuff seems ok.

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giterdone
Level

Join date: Jul 2008
Posts: 5174

Today's training:
Overhead pin presses
- warmup then 8 x 3 (weight is too light...needs focus when I get back)
DB bench
- 5 x 10
Seated DB cleans
- 4 x 8
Wide grip pullups
- 5 x 5
DB flyes (chest)
- 3 x 10

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giterdone
Level

Join date: Jul 2008
Posts: 5174

OK, so I've had about 6 weeks of dicking doing "instinctive" training, losing a few pounds, going on a Disney cruise + Disney resort hotel + 2 Disney parks...all Disney, all the time, baby.
"You're the best Dad ever for taking us on this trip.". I know kids, I know.

So I'm going to run Westside using some of StormTheBeach's ideas.
- 3 weeks accumulation phase with high volume, short rests, lots of variation. Heavy days are in the 3-5 range.
- 2 weeks intensification pushing for 1RMs
- just keep cycling back and forth

Yesterday
Box Squats (50% as explosively as possible)
205 x 20 x 2 reps in 17:30. Beat time next time.

Speed Deads
225 x 10 x 2. Too light but felt great to move fast.

Haven't done squats or deads in weeks. Felt awesome. My quads and glutes are fried today. Especially my quads...don't touch them.

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Spock81
Level 10

Join date: Jun 2010
Posts: 3753

YAHHH!! WELCOME BACK MAN!! Glad to have you logging again!

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Scotto
Level

Join date: Jun 2009
Posts: 228

Glad to see you logging again, in for the giant robots

Westside Reloaded

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giterdone
Level

Join date: Jul 2008
Posts: 5174

Thanks Spock and Scotto.

DE bench (50% of max)
135 x 22 x 3

Deadstop close grip bench from pins (2 board height)
135 x 5
155 x 5
185 x 3 x 5...really need to build slowly and watch my biceps

Very low incline DB bench
40s x 32
40s x 21

Will do some shoulder / back stuff tomorrow.

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lil power
Level

Join date: Jun 2010
Posts: 1355

I have so missed your log, glad the vacation was so awesome.

I just grin when I see your training now and the advice you give others, just thinking about a year ago you were one learning Westside. You done good !!!

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SteelyD
Level 4

Join date: Jun 2007
Posts: 12067

Giterdone is gitten'er done! Nice work brother

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cholulalula
Level

Join date: Nov 2010
Posts: 1217

Git's back! And flying out of the gate, by the looks of it!

I like your cycle plan. I've been implementing a lot more 'explosive' work and really think it's a key part of this whole game (for me, anyway).

Go kill dem shoulders and back.

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giterdone
Level

Join date: Jul 2008
Posts: 5174

So, people actually still stop in here. Neato.

Back and shoulders

- re-installed my T-bar attachment, finally. So T-bars it is.

1 plate x 5
2 plates x 5
3 plates x 5
4 plates x 5
5 plates x 5
6 plates x 10
4 plates x 30...lord. Needed to go for a little walk after that.

Then thought it would be interesting to try banded t-bars.
Used doubled minis 2 plates + 25 x 20

Overhead press from pins
- decided to make these more of a dynamic effort
95lbs x 7 x 5
- felt great. Will do this again.

Chest supported rear delt raises
3 x 10

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giterdone
Level

Join date: Jul 2008
Posts: 5174

Accumulation Phase - Max Effort day
It's actually not a "max effort", more like a solid 3-5 rep day. True ME days come in the Intensification phase in about 3 weeks.

Foam rolling. If you were in the next room you would have sworn I was having some seriously good sex. Hurt like hell. I believe I called it a dirty, little bitch as well.

Box squats
- had a knee twinge on warm-up
- fiddled around and determined it really kicks in when my knee travels over my foot, as in a poorly done lunge. Not sure what it means but I'll monitor.
- ramped carefully and didn't kill myself on top set. I was favouring my other leg a bit.
bar x 2 x 3
135 x 2 x 3
155 x 3
185 x 3
205 x 3
225 x 3
245 x 3
275 x 3
295 x 3

Deads off of 4" blocks
- decided not to annihilate myself and just got some solid reps in
- but they were harder than I expected
225 x 5
315 x 5
365 x 5
405 x 5

Weighted sled drags forwards / backwards a bunch of times.

The biggest issue I need to solve is diet. I'm sitting at 192-193 which is down from 207 or so a few months ago. I'll slowly build up again.

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kpsnap
Level

Join date: Feb 2010
Posts: 6958

You skinny thing, you.

I can't imagine 30 T-bar rows. That's a lot.

You always squat so clean. Your knees are coming forward now?

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giterdone
Level

Join date: Jul 2008
Posts: 5174

kpsnap wrote:
You skinny thing, you.

I can't imagine 30 T-bar rows. That's a lot.

You always squat so clean. Your knees are coming forward now?



Hey Snap!
I suppose leaning up a bit was a good idea but I have lost some thickness. Over the summer, I'm going to see if I can do the magic trick of adding muscle without adding any fat.

Not having done any real back work for a while, jumping in with all those T-bars wasn't my smartest move. Very sore. But I probably needed it to kick start training.

My squat form seems OK. My knee bugs me the most if I purposely track my knee over my toes but sometimes I feel a twinge during squats. It might be my IT band and other bits being tight and pulling on my knee. I'm just getting back to foam rolling and it is very painful.

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FISCHER613
Level

Join date: Sep 2004
Posts: 2494

Good work in here man.

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giterdone
Level

Join date: Jul 2008
Posts: 5174

Accumulation Phase - ME Upper

Bench from pins (touching chest)
- I find these easier on my bicep tendons. Controlling the negative during a regular bench seems to put the most stress on them.
bar x 2 x 5
95 x 5
135 x 5
155 x 5
175 x 5
195 x 5

DB bench
40s x 38 (up from 32 last time)

JM press
3 x 10

Hang clean and press
115 x 5 x 5

Lateral raises
3 x 10

Some abs

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giterdone
Level

Join date: Jul 2008
Posts: 5174

FISCHER613 wrote:
Good work in here man.


Appreciate it. I always check out your log to see what cool stuff you are working on.

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giterdone
Level

Join date: Jul 2008
Posts: 5174

Assistance day
- still sick so nothing heavy

Band pullaparts
- did about 100
- I find that if I rotate my wrists like when trying to "bend the bar" during bench I get more lat activation
- did a bunch of those reps while lying on the bench, same set up as above. Liked 'em

Band pushdowns
- 3 x 20

Hammer curls
- 3 x 20

Situps against band tension
- 3 x 10

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giterdone
Level

Join date: Jul 2008
Posts: 5174

Accumulation day - lower

Speed Box squats against the clock
50% (205) x 20 x 2...14 min, 20 sec down from 17:30 last time.
- that is just a lot of setting up and getting tight. Exhausting.
- right knee started out a bit twingy but settled down around set 12

Speed deads
50% (245) x 20 x 1...5:20. Haven't timed those before. I like the volume of setup practice and the focus on pulling fast even when fatigued.

Leg curls
20, 15, 10

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