tag:blogger.com,1999:blog-80754052011-04-21T16:12:42.639-04:00Westside Barbellhttp://www.blogger.com/profile/15407483682160264312noreply@blogger.comBlogger161100tag:blogger.com,1999:blog-8075405.post-1107409932299349212005-02-03T01:45:00.000-05:002005-02-03T00:52:12.300-05:00Sun- Speed bench off floor 4sets 235x3 4sets 255x3 all done with doubled mini and 5lb ankle weights on wrists <br /> DB exts 6x10 w 45's <br /> Side laterals w/22 kettlebells 3x12 <br />Mon- Bent laterals 4x8 w/ 75's <br /> shrugs 4x10 w 315 <br /> wrist roller 25 x3x3 <br /> db curls 35 x4x10 <br />Wed Reverse green band close grip worked upto 565x1 missed 585 <br /> Fat bar extensions 225x4x5 <br /> Seated powercleans 45's x3x12 <br /> light band pull aparts 4x10 <br />Fri- Seated rows 4x8x 305 <br /> csr 225x4x10 <br /> wide grip pulldowns 4x12w/ 205 <br /> Tbar w/ V grip 225 x 3x8 <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8075405-110740993229934921?l=westsidebarbell.blogspot.com' alt='' /></div>Westside Barbellhttp://www.blogger.com/profile/15407483682160264312noreply@blogger.com4tag:blogger.com,1999:blog-8075405.post-1106028992087380232005-01-18T01:09:00.000-05:002005-01-18T01:16:32.086-05:00Sun- Speed work off floor- 235 w/buffalo bar +2 chain per side <br /> Close grip inclines worked upto 415x5 <br /> Side laterals 3x12 w/45's <br /> Blue band(cut in half) pushdowns 3x35 <br />Mon- Rear delt raise 3x8 w/75's <br /> Shrugs 405 x 3x10 <br /> hammer curls 3x8 w/ 70's <br /> barbell curls 4x8 w/95 <br />Wed- 4 board worked upto 635x1 missed 660 <br /> Elbows out db extensions 6x10 w 45's <br /> Front & side swings with 22 kettlebell 3 x10 each direction <br />Fri- Pull ups 4x8 <br /> Bent rows 3x6 w/275 <br /> wide grip pulldowns 3x10 w 205 <br /> csr w db's 3x12 w 65's <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8075405-110602899208738023?l=westsidebarbell.blogspot.com' alt='' /></div>Westside Barbellhttp://www.blogger.com/profile/15407483682160264312noreply@blogger.com0tag:blogger.com,1999:blog-8075405.post-1100323411405870382004-11-13T00:16:00.000-05:002004-11-13T00:23:31.406-05:00Sun- Speed w/fat bar& doubled minis 245 x8x3 <br /> Decline dbs 125's x3x15 <br /> Db exts 6x10 w/ 45's <br /> Side laterals 3x12 35's <br />Mon- Rear delt raises 4x10 w/65's <br /> Shrugs on lat machine 185 x4x10 <br /> Hammers 4x8 w/60's <br /> db curls 3x12 w/35's <br />Wed- 4 board with doubled purple(light band) worked upto 475 bar wtx1 <br /> 5 board 3x5 w/ 405 1x15 w/405 <br /> Seated powercleans 3x12 w/40's <br />Fri- Pull-ups 4x8 <br /> Pulldowns wide 230 x4x10 <br /> Bent rows 5x5 w/ 225 <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8075405-110032341140587038?l=westsidebarbell.blogspot.com' alt='' /></div>Westside Barbellhttp://www.blogger.com/profile/15407483682160264312noreply@blogger.com0tag:blogger.com,1999:blog-8075405.post-1100192299364387982004-11-11T11:46:00.000-05:002004-11-11T12:01:08.066-05:00Friday 11/5 <br />box squats w/chambered bar w weight releasers and 6 chains per side <br />455x2x4, 495x2x1, 585x2x1, 675x2x1 <br />speed pulls w/doubled mini and purple 405x1x5 <br />band work for the hips 3x10 w/ double mini's <br />glute ham raises 3x10 <br />decline abs 3x20 <br /> <br />Sunday 11/7 <br />speed bench w/mini's and weight releasers <br />235x3x4 w/4 chains per side <br />235x3x4 w/6 chains per side <br />255x3x1 w/6 chains per side <br />275x3x1 w/6 chains per side <br />315x3x1 w/6 chains per side <br />365x3x1 w/6 chains per side <br />tricep extensions 45x40x3 <br />dumbell hammer curls 70x3x10 <br /> <br />Monday 11/8 <br />Good mornings w/chambered squat bar 775x3 reps <br />band work for the hips 3x10 w/ doubled purple <br />glute ham raises 3x10 <br />decline abs 3x20 <br /> <br />Wednesday 11/10 <br />3 board press w/weight releasers and 6 chains per side <br />worked up to 635x1 <br />tricep ext. 45x5x40 <br />dumbell hammer curls 70x3x10 <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8075405-110019229936438798?l=westsidebarbell.blogspot.com' alt='' /></div>Westside Barbellhttp://www.blogger.com/profile/15407483682160264312noreply@blogger.com2tag:blogger.com,1999:blog-8075405.post-1099926146240912402004-11-08T09:49:00.000-05:002004-11-08T10:02:26.240-05:00<span style="font-family:arial;">Friday 10/29</span> <br /><span style="font-family:arial;">box squats 455x2x5 w/blue and green</span> <br /><span style="font-family:Arial;">band work for the hips 3x10 w/ double mini's</span> <br /><span style="font-family:Arial;">glute ham raises 3x10</span> <br /><span style="font-family:Arial;">decline abs 3x20</span> <br /><span style="font-family:Arial;"></span> <br /><span style="font-family:Arial;">Sunday 10/31</span> <br /><span style="font-family:Arial;">speed bench 315x3x8</span> <br /><span style="font-family:Arial;">tricep extensions 45x40x3</span> <br /><span style="font-family:Arial;">dumbell hammer curls 70x3x10</span> <br /><span style="font-family:Arial;">front supported rows 250x8x3</span> <br /><span style="font-family:Arial;"></span> <br /><span style="font-family:Arial;">Monday 11/1</span> <br /><span style="font-family:Arial;">band work for the hips 3x10 w/ double mini's <br />reverse hypers 100x3x10</span> <br /><span style="font-family:Arial;">glute ham raises 3x10 <br />decline abs 3x20</span> <br /><span style="font-family:Arial;"></span> <br /><span style="font-family:Arial;">Wednesday 11/3</span> <br /><span style="font-family:Arial;">floor press w/5 chains 390x1</span> <br /><span style="font-family:Arial;">chain lockouts 725x2</span> <br /><span style="font-family:Arial;">tricep ext. 30x3x40</span> <br /><span style="font-family:Arial;">dumbell hammer curls 70x3x10</span> <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8075405-109992614624091240?l=westsidebarbell.blogspot.com' alt='' /></div>Westside Barbellhttp://www.blogger.com/profile/15407483682160264312noreply@blogger.com0tag:blogger.com,1999:blog-8075405.post-1099715719619480302004-11-05T23:12:00.000-05:002004-11-05T23:35:19.620-05:00Sun- Speed bench w/ fat bar+doubled mini 245x8x3 <br /> Dips + 100 6setsx5 <br /> Blue band(cut in half) pushdowns 4x12 <br /> Decline dbs 125x2x15 <br />Mon-Rear delt raises 4x12-35,50,60,65 <br /> Shrugs on csr 3plates 4x10 <br /> hammers3x10x50 <br /> dbs curls-3x12 35's <br />Wed- 4 inch lockouts+doubled light band worked upto 515x1 <br /> Close grip inclines elbows -in 275x4x4 <br /> Side laterals 4x12x35 <br />Fri- Pull-ups 5x6 <br /> Tbar rows 4plates 4x8 <br /> V bar pulldowns 185 4x10 <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8075405-109971571961948030?l=westsidebarbell.blogspot.com' alt='' /></div>Westside Barbellhttp://www.blogger.com/profile/15407483682160264312noreply@blogger.com2tag:blogger.com,1999:blog-8075405.post-1098971571209983842004-10-28T09:36:00.000-04:002004-10-28T12:29:11.313-04:00Took two weeks off after the meet. <br /> <br />Sunday 10/24 <br />Speed bench 8x3 w/225 and a mini <br />took bands off <br />Close grip bench 365x5, 405x5, 495x2 <br />Five board press w/purple 225x5, 275x5, 315x5, 365x3 <br />cable pushdowns 3x40 @ 45 <br />Hammer curls 3x10 @ 60lb dumbells <br /> <br />Monday 10/25 <br />Back attack 3x8 @ 90 w/green band <br />Reverse hypers 3x10 <br />Glute ham raises 3x10 <br />decline abs 3x25 <br /> <br />Wednesday 10/27 <br />Max effort flat bench w/purple band 425x1 <br />5 board press with purple and green 135x5, 185x5, 225x5, 245x3 <br />dumbell extensions 30lbsx3x40 <br /> <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8075405-109897157120998384?l=westsidebarbell.blogspot.com' alt='' /></div>Westside Barbellhttp://www.blogger.com/profile/15407483682160264312noreply@blogger.com0tag:blogger.com,1999:blog-8075405.post-1098507817398925002004-10-23T00:55:00.000-04:002004-10-23T01:03:37.396-04:00Sun- Speed bench w/fat bar and doubled mini 8x3w/245 <br /> 5 board worked upto 605x3 <br /> flat db press 1x41 w/100's <br />Mon- Rear delt raises 4x12x55 <br /> shrugs w/trap bar 315x4x10 <br /> hammers 3x6 w/75's <br /> db curls 3x12w/35's <br />Wed 3 board worked upto 565x3 <br /> shirt work w/Viking 605x1(couldn't touch) 655x1 (2" from touch) 705x1(EZ) <br /> db exts 45's 6x10 <br /> db powercleans 35's 3x20 <br />Fri- Bent rows- worked upto 275x8 <br /> Pulldowns 230x3x8 <br /> Db rows 65's 4x12 <br /> V handle pulldowns to belly 185x4x8 <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8075405-109850781739892500?l=westsidebarbell.blogspot.com' alt='' /></div>Westside Barbellhttp://www.blogger.com/profile/15407483682160264312noreply@blogger.com3tag:blogger.com,1999:blog-8075405.post-1097296348351644162004-10-09T00:23:00.000-04:002004-10-09T00:32:28.350-04:00Sun- Speed bench w/fat bar 245x4x3 265x4x3 <br /> JM's worked upto 465x3(PR) <br /> Decline dumbells- 125x12,12,20 <br /> Pushdowns- 3x40x35 <br />Mon- Rear delt raises 3x12 w/55's <br /> Shrugs on lat machine 135x4x10 <br /> Hammers 3x8 50,60,70 <br /> Db curls 35's 3x10 <br />Wed- Tried out Viking shirt- worked upto 515,then put on shirt 605x1, 695-miss(I hadn't cut the collar yet,wanted to make sure shirt fit before I did. It does and I cut it) <br /> Close grip 4 board- 405x4x5 <br /> Db exts 25x3x25(to get blood) <br />Fri- Wide pulldowns to chin- 3x8w 230 <br /> Bent rows 275x3x6 <br /> One arm rows 100x3x8(1 sec hold at top) <br /> V grip pulldowns to belly 185x3x12 <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8075405-109729634835164416?l=westsidebarbell.blogspot.com' alt='' /></div>Westside Barbellhttp://www.blogger.com/profile/15407483682160264312noreply@blogger.com0tag:blogger.com,1999:blog-8075405.post-1096548688085759042004-09-30T11:40:00.000-04:002004-09-30T08:51:28.086-04:00<ol><li>First off I want to thank Louie for inviting me to post here. 2.Sun- Speed bench-4x3x235+2 chains 4x3x255=2chain Incline dumbell press 3x12x125 Db tri ext 6x10 25-85 rotator work w/20s. 3. Mon- Pulls to the face 4x12x105 shrugs 4x10x315 hammer curls 4x8 45-75 db curls 3x10x35 4. ME day- 3 board w/3 chains+ doubled mini worked upto 365 bar weightx3, 405x1, 455-missed decline tri press 4x5x325, 225x10 standing tri exts 3x12x35 db shoulder press for blood 3x20x25 Fri- Bent rows 5x8,135-315 wide grip pulldowns 4x8x230 csr w/db 4x12 w65's reverse hypers 4x12x 2plates per side</li></ol><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8075405-109654868808575904?l=westsidebarbell.blogspot.com' alt='' /></div>Westside Barbellhttp://www.blogger.com/profile/15407483682160264312noreply@blogger.com1tag:blogger.com,1999:blog-8075405.post-1095986124650096472004-09-23T20:27:00.000-04:002004-09-23T20:35:24.650-04:00WEEK 3 <br />FRI: <br />-BOX SQUAT WITH BLUE AND PURPLE BANDS <br /> 415X2X4 <br />-DEADLIFT AGAINST DOUBLED MINI BANDS, CONVENTIONAL,JUST A BELT <br /> 655X1, EASY LIFT, GONNA TRY AND PULL 848 IN ATLANTA <br />-INVERSE CURLS-5X15-6 <br />-PULLDOWN ABS-5X15-8 <br /> <br />SUN: <br />-SPEED BENCH WITH MINI BANDS-225X3X8 <br />-DB EST-5X15-6 <br />-CS ROWS (TOP GRIP)5-15-6 <br />-DB CURLS- 4X15-6 <br /> <br />MON: <br />-PULLDOWN ABS- 6X15-6 <br />-NEW REVERS HYPER-5X15-8 <br />-OBLIQUES ON PULLDOWN-5X15-8 <br />-STANDING CALVES-3X12 <br /> <br />WED: <br />-SHIRT-WORKED UP TO OPENER, 655 <br />-FLAT BENCH, MOD GRIP 1X12 <br />-EZ CURL EXT-5X15-6 <br />-BAR PULLS TO FACE-5X15-8<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8075405-109598612465009647?l=westsidebarbell.blogspot.com' alt='' /></div>Westside Barbellhttp://www.blogger.com/profile/15407483682160264312noreply@blogger.com1tag:blogger.com,1999:blog-8075405.post-1095985528202571592004-09-23T20:18:00.000-04:002004-09-23T20:27:34.563-04:00WEEK 4 <br />FRI: <br />-BOX WITH BLUE, GREEN,AND PURPLE <br /> 415X2, 505X2, 555X1 <br />-SPPED DEADS WITH MINI DOUBLED-465X1X6 <br />-GLUTE HAM-5X15-6 <br />-PULLDOWN ABS-5X15-8 <br /> <br />SUN: <br />-SPEED BENCH-225 WITH MINI DOUBLED 8X3 <br />-PUSHDOWNS WITH MINI ADDED- 5X15-6 <br />-CS ROWS- 5X15-8 <br />-HAMMERS-4X15-6 <br /> <br />MON: <br />-PULLDOWN ABS- 5X15-8 <br />-NEW REVERS HYPER-5X15-6 <br />-1 LEG ABS-5X15-8 <br />-STANDING CALVES- 3X12 <br /> <br />WED: <br />-WARMED UP ON FLOOR PRESS WITH CHAINS, QUIT BECAUSE PEC SORE FROM LAST WEEK <br />-HURRICANE BENCH (INCLINE) 3X12 <br />-TATE EXT-5X15-6 <br />-ROPE PULLS TO FACE-5X15-8 <br /> <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8075405-109598552820257159?l=westsidebarbell.blogspot.com' alt='' /></div>Westside Barbellhttp://www.blogger.com/profile/15407483682160264312noreply@blogger.com0tag:blogger.com,1999:blog-8075405.post-1094753056859550382004-09-09T13:53:00.000-04:002004-09-09T14:17:46.033-04:00WEEK 5 (BAD STOMACH FLU THIS WEEK) <br /> <br />FRI: WEEK 2 OF CIRCA MAX <br />-BOX-465 WITH BLUE,GREEN,AND PURPLE BANDS 4X2 <br />-NEW REVERSE HYPER-5X15-6 -UP TO 135 <br />-PULLDOWN ABS- 5X15-8 -UP TO 135 <br /> <br />SUN: <br />-SPEED BENCH- 225 PLUS 2 CHAINS 8X3 <br />-PUSHDOWNS PLUS MINI BAND-5X15-6 -UP TO 90 <br />-CS ROWS- 5X15-8 -UP TO 225 <br />-HAMMER CURLS- 5X15-8 -UP TO 70'S <br /> <br />MON: <br />-PULLDOWN ABS- 5X15-8 -UP TO 135 <br />-NEW REVERS HYPER-5X15-6 -UP TO 135 <br />-OBLIQUES ON PULLDOWN (side bends)- 5X15-8 - UP TO 90 <br />-STANDING CALVES-3X12 -275 <br /> <br />WED: <br />-4 BOARD BENCH WITH PURPLE DOULBED-405X1, MISSED 435 <br />-CLOSE GRIP LOCKOUTS 5X15-6 -UP TO 495 <br />-PARALLEL GRIP TRICEP BAR, CLOSE GRIP -315X9 <br />-BENT OVER LATERALS-5X15-8 -UP TO 70'S <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8075405-109475305685955038?l=westsidebarbell.blogspot.com' alt='' /></div>Westside Barbellhttp://www.blogger.com/profile/15407483682160264312noreply@blogger.com0tag:blogger.com,1999:blog-8075405.post-1094097834295153122004-09-01T23:51:00.000-04:002004-09-02T01:14:18.126-04:00WEEK 6 <br /> <br />FRI: FIRST WEEK CIRCA-MAX <br />-BOX SQUAT-BLUE,GREEN, AND PURPLE BANDS 415X2X4,465X2 (ALL SETS PRETTY EASY FOR CIRCA-MAX) <br />-SPEED PULLS WITH MINI BAND 405X1X5 <br />-PULLDOWN ABS 4X10 <br /> <br />SUN <br />-SPEED BENCH 225 PLUS MINI BAND DOUBLED 8X3 <br />-TATE EXT -4X12 <br />-PUSHDOWNS WITH ADDED MINI-4X10 <br />-CS ROWS-4X12 <br /> <br />MON <br />-PULLDOWN ABS 5X15-8 <br />-INVERSE CURLS 5X15-7 ADDED BANDS <br />-NEW REVERSE 3X12 <br />-SIDE BENDS ON LAT MACHINE-5X15-8 <br />-STANDING CALVES-275X12X2 <br /> <br />WED <br />-BENCH WITH PURPLE DOUBLED-315X2 (MISSED THIRD,I KNOW THIS SUCKS) <br />-DB INCLINE 155X10 <br />-TRI EXT-5X15-6 <br />-BAR PULLS (UPPER BACK) 5X15-10<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8075405-109409783429515312?l=westsidebarbell.blogspot.com' alt='' /></div>Westside Barbellhttp://www.blogger.com/profile/15407483682160264312noreply@blogger.com0tag:blogger.com,1999:blog-8075405.post-1093489991600835542004-08-25T22:51:00.000-04:002004-08-25T23:13:11.600-04:007 WEEKS OUT FROM WPO <br /> <br />WEEK 7 <br />FRI: <br />-BOX SQUAT (SPEED)-495 PLUS 3 CHAIN 5X2 <br />- BAND DEADLIFT (MINI-BANDS)- WORKED UP TO 625 CONVENTIONAL, WITH JUST BELT, EASY LIFT <br />-NEW REVERSE HYPER-4X12-135 <br />-PULLDOWN ABS-4X10- 120,135 <br />-OBLIQUES ON PULLDOWN (SIDE BENDS)- 2X12- 90 <br /> <br />SUN: <br />-SPEED BENCH-225 PLUS MINI BAND 8X3 <br />-INCLINE DB EXT- 4X8-10-70'S <br />-GREEN BAND PUSHDOWNS -3X15-20 <br />-CS ROWS- 4X12- 205 <br />-ROPE PULLS (UPPER BACK)-3X12 -120 <br />-HAMMERS-2X10 -85'S <br />-PULLDOWN ABS- 2X20 -90 <br /> <br />MON: <br />-PULLDOWN ABS-4X12 -120 <br />-NEW REVERSE HYPER-4X10 -135 <br />-INCLINED INVERSE CURLS (MODIFIED GHR)- 3X8 <br />-PLYO SWING- 2X20 -BUNCH OF BANDS <br />-STANDING CALVES- 2X12 -275 <br />-PULLDOWN OBLIQUES-3X12 -90 <br /> <br />WED: <br />-SHIRT WORK- 495 OFF 3 BOARD, 585 OFF 2 BOARD, 675 OFF CHEST, QUIT <br />-10 INCH LOCKOUTS, CLOSE GRIP- WORKED UP TO 495X5 <br />-WIDE GRIPS- 275X20 <br />-ROPE PULLS-3X12 -90 <br />-PULLDOWN ABS- 2X20 -90 <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8075405-109348999160083554?l=westsidebarbell.blogspot.com' alt='' /></div>Westside Barbellhttp://www.blogger.com/profile/15407483682160264312noreply@blogger.com2tag:blogger.com,1999:blog-8075405.post-1093454703873170382004-08-25T13:21:00.000-04:002004-09-01T17:11:13.606-04:00check here to see club members sharing their training journals. come on and learn more! <br /> <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8075405-109345470387317038?l=westsidebarbell.blogspot.com' alt='' /></div>Westside Barbellhttp://www.blogger.com/profile/15407483682160264312noreply@blogger.com0