just keeping track of progress!

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    just keeping track of progress!


    i have been thinking of keeping a log on here for a while now, but i feel like its time to go ahead and go for it, so here goes nothing..

    LAST workout: LEGS

    box squat
    135x10
    225x6
    275x3
    315x3
    365 for 8 sets of 3 working on explosion from low box, also still tuning form on this as i just started throwing some box squat in 1 week ago

    glute/ham curls
    210 x3x10

    hyper extensions
    25 (behind the head) x 12 for 3 sets

    had to cut it short after this as my training partner had to leave, and i was his ride...going in tomorrow morning for some speed work on the bench!

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    today had to wake up early for a job interview, so had to sacrifice some sleep, but overall, todays lift was good, did all my sets faster than last week and added 5 lbs so im happy!

    speed work on the bench
    135x 10
    185 x 8 sets x 3

    weighted dips
    10 x body weight
    3 x 6 w/ 110 lb dumbell between legs

    strict standing over head press
    135 x 10
    145 x 5
    160 x 5
    165 x 5

    bent over rows
    135 x 10
    185 x 10
    205 x 10

    dumbell tricep rollbacks/extensions
    25's x 20
    30's x 15
    30's x 20

    wish i had some good bands, if anyone happens to read this and knows a place to order some, if you'd pm me id be one happy camper, thanks!
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    didnt get in the gym today, was sore all over, so gonna hit legs tomorrow!
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    had a bit of a rough weekend workout wise, tried to hit heavy legs on friday but it was just a bum day....exited the gym stage right...gonna makee it up tomorrow, but heres a heavy upper body i did today

    floor press
    135 x 10
    185 x 6
    225 x 3
    275 x 2
    315 x 2
    320 x 1.5 (last one i pushed it up too early, elbows were a few cm from the floor on the 2nd)

    pushups
    40 lbs of chains + 45 on back x 3 x 10

    bent dumbell rows
    125's x 2 x 8

    rear dumbell flies
    25's x 3 x 10
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    today wasnt bad, heavy legs:

    box squat (14 inch box)
    :
    145 x 10
    235 x 6
    285 x 3
    325 x 3
    385 x 2
    405 x 2
    425 x 3 (PR)
    445 x 2 (spotter said he had to help a good bit on these though so no pr here)

    reverse hypers
    bw x 3 x 15

    single leg glute/ham raises
    130 x 8
    135 x 8

    hip adductor machine
    190 (iirc) x 3 x 12

    hip abductor machine
    260 x 12
    270 x 12
    280 x 12

    on a side note, my hips feel very stiff, and i shake alot on the adductor machine, so i figure i have some weakness on it, anyone know a way to fix this, exercise or stretches?
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    didnt have any upper or lower due today, but had NOTHING to do today so went and did some abs and calves...weight was up to about 201 today!
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    Today i hit some upper body speed work...nothing too special...just last weeks workout with more weight, gonna change it up next week

    Regular bench
    215 x 8 x 3 (up alot from last week, but the bar still moved really fast)

    Dips
    bw x 10
    +115 x 3 x 6

    Bent over rows
    135 x 10
    185 x 10
    225 x 10

    standing shoulder press
    135 x 5
    155 x 5
    165 x 5
    170 x 5

    tricep dumbell rollbacks
    25's x 3 x 20
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    today did some speed work on the lower body, had to hurry though but still not bad

    used chains on my squat today too....the gym only has 40 lbs worth of chain (sucks) but still helped work explosion a bit more than straight weight.

    so "+" means i added 20 lbs chain to each side

    regular squat:
    145 x 8
    235 x 8
    325 x 3
    355 + x 2
    355 + x 2
    365 + x 2
    365 + x 2
    385 + x 2
    385 + x 2
    415 + x 2 which is pr for squats with chain so far....bar was a bit slower on these than it shoulda been...but i got a bit ****y here...still good depth and all though

    RLDL

    145 x 8
    145 x 8
    185 x 8
    185 x 8

    explosion step ups onto 14 inch box

    2 x 10 each leg with a 40 in each hand

    had to keep it short today...but good workout, bar moved fast on all sets but the last one!..

    p.s.-im having a really odd pain in the exact center of my back....it didnt hurt to squat at all..it just hurts to walk...any ideas?
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    today i had my ME upper day...heres how it went:

    2 board press
    145 x 10
    195 x 10
    235 x 3
    285 x 3
    305 x 2
    325 x 2
    340 x 1

    lat pulldowns
    200 x 8
    220 x 8
    220 x 6

    rope extensions overhead on cable machine
    *dont remember the weight of the full stack off the top of my head*
    full stack x 3 x 10

    cable rear dumbell flies
    15 lbs x 3 x 10

    just getting the feel of the board press...had to be careful as i had noone to hold the board for me...had to stick it under the shirt...but the 340 lift felt like butter...if i had tightened up a little more after the pause at the board, i coulda probably got a 360..felt that good
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    Do you not have a DE session for lower body?
    M.Ed. Ex Phys
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    yessir, it last one was the one i did yesterday, i still train reasonably heavy on that day, as long as i can still move the weight quickly and explosivly...i got a bit carried away on the last set..but other than that i had the bar moving pretty fast
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    The percentage is so high that you really can't consider it to be a DE day. Even 70% for a DE day is pushing it in terms of percentage. Do you have a reverse hyper machine or are you using just BW?
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    okay, i never knew a real good percentage to use, so i just used what i could still move quickly...and no we dont have a reverse hyper machine, but ive been trying to figure out how try to attach some weight...maybe chains on my legs or something?
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    ill be fixing my DE lower day for next week though, might be working in some speed pulls too, i just dont have any bands, and only 40 lbs of chain to work with
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    Quote Originally Posted by Crusher92 View Post
    okay, i never knew a real good percentage to use, so i just used what i could still move quickly...and no we dont have a reverse hyper machine, but ive been trying to figure out how try to attach some weight...maybe chains on my legs or something?
    I've seen people using monster mini or light bands. DE percentages are generally in the 50-60% range.
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    i need to order some of those, but the only problem there is that my gym has no power racks, do you think i could attach them to dumbells if i got them??
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    Quote Originally Posted by Crusher92 View Post
    i need to order some of those, but the only problem there is that my gym has no power racks, do you think i could attach them to dumbells if i got them??
    Yeah, that's a common way of doing it.
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    cool, im bout to order a set on the westside site...and i know imma sound like a noob but would that 60% be straight weight and then add on the band/chain tension to that? just trying to make sure i got it straight, never used the bands before
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    went in for some ME lower today...did deads for the first time in a while...was pretty sloppy at them, so will be throwing in some deficit pulls and others down the road

    Deadlift
    135 x 10
    225 x 6
    315 x 3
    365 x 1
    405 x 1
    425 x 1
    435 x 1 (got the lift but it was sloppy AF)

    Reverse hypers
    3 x 8 w/ 20 lb chain tied to feet

    Hanging leg lifts
    4 x 8

    back was stiff, but felt like i was still sore from the last DE session...left the gym with a little in the tank still!
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    Quote Originally Posted by Crusher92 View Post
    cool, im bout to order a set on the westside site...and i know imma sound like a noob but would that 60% be straight weight and then add on the band/chain tension to that? just trying to make sure i got it straight, never used the bands before
    Get the Westside Book of Methods. It answers all of your questions there.
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    alright, thanks!
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    havent updated much this week, but heres the last 2 workouts:

    DE upper yesterday (doing my best to remember):

    Floor press
    145 x 10
    185 + 40 lbs chain x 8 x 3

    Lat cable rows
    220 x 3 x 10

    Rope cable pulldowns
    whole stack + 10 x 3 x 10

    Dumbell shoulder press (no spotter to help get them to shoulders)
    70 x 10
    70 x 10
    85 x 10
    ________________________
    DE lower today

    Safety squat bar box squats (bar weighs 80 lbs i THINK)
    bar x 10
    170 x 10
    260 x 3
    280 + 40 lb chain x 8 x 3

    Glute / ham raises
    240 (i think) x 3 x 8

    Declined situps
    10 lbs behind my head x 3 x 10

    hip adductor machine
    250 x 10
    270 x 10
    290 x 10
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    hey everybody, got my ME upper done recently:

    2 board press
    145 x 10
    235 x 3
    285 x 3
    310 x 2
    335 x 1
    350 x 1
    235 w/no board x 12

    lat pulldown
    220 x 4 x 10

    lateral raises
    25s x 10 x 1 (had to call it quits on these after 1 set.... rotator cuff on right was hurting like hell)

    jm presses
    135 x 10
    155 x 10
    185 x 10
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    went in a little late for ME lower today, good attitudee, was pumped and ready to go! good numbers today!

    Goodmornings (slight leg bend, wide stance, back right at paralell to ground)
    145 x 10
    235 x 3
    285 x 3
    325 x 3
    355 x 3
    375 x 2
    400 x 2
    415 x 2

    on these didnt know where my max was for them, went till i found a decently heavy double

    Glute/ham raises
    235 x 2 x 8

    Hip adductor machine
    215 x 3 x 20

    Hip abductor machine
    215 x 3 x 20
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    DE upper today

    Close grip bench
    145 x 10
    190+40 lbs chain x 8 x 3

    Single arm dumbell rows
    125's x 3 x 8

    Dips
    bw + 100 lbs x 8
    bw + 120 lbs x 8
    bw + 120 lbs x 8

    Strict overhead press
    145 x 5
    165 x 5
    175 x 5
    180 x 5
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    been on a trip down to visit my parents for the past 2 days, so havent been able to lift, and like the fool i am, went and did ME lower instead of DE....im a brick-head i know, but it went pretty well

    14" box squats
    bar x 8
    145 x 8
    235 x 3
    285 x 3
    325 x 2
    375 x 1
    400 x 1
    415 x 1
    435 x 1
    440 x 1 (pr)

    Step-ups w/ 40 lb dumbells
    2 x 10

    Reverse hypers
    bw x 8
    +20 x 8
    +20 x 8

    tomorrow im going to get back on schedule with ME upper, probably going to do some floor press if i can get to the gym...me and the girl's 1 year..ill go if she lets me!
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    ME upper went well last night, aside from my training partner leaving me in the parking lot waiting for 45 mins haha xD

    Floor press
    bar x 10
    145 x 8
    235 x 3
    285 x 3
    310 x 2
    325 x 1
    340 x 1

    Weighted pullups
    +45 x 4 x 8

    Dumbell press w/ palms facing in
    80s x 12
    100s x 12
    115's x 8
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    DE lower today, never done belt squats before, but gave them a shot today, they put the pump in my lower back lemme tell you haha xD

    Deficit deadlift (7")
    145 x 3
    235 x 3
    255 + 40 lbs chain x 10 x 1

    Belt squats
    (had to ghetto rig the cable machine with a strap haha)
    72.5 x 20
    80 x 20
    80 x 12
    80 x 12

    Glute/ham raises
    230 x 3 x 8
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    Did some DE upper, used a log press bar for the different grip on bench (palms facing in, close gripped), but im unsure how much the bar itself weighs

    Bench w/ log press bar
    130 lbs of weight + bar weight + 40 lbs chain x 8 x 3

    Bent over rows
    135 x 10
    185 x 10
    225 x 8

    Rear delt fly machine (palms facing in on grips)
    170 x 10
    180 x 10
    190 x 10

    Dumbell rollbacks/extensions
    30s x 3 x 15

    Weighted cable crunches

    whole stack x 3 x 10
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    What's ME/DE?
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    ME=Max effort
    DE=Dynamic effort
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    You must be insanely good at GM's to have that kind of number. What's your squat and dead PR?
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    im not bad at GM's...dont do them too often but when i do, i usually go heavy....and deadlift PR is 440 (DL is probably my worst lift)...got a squat PR today of 485...but i also had no spotter so i was a little hesitant to go for 500 today...next time!

    but on a current note, ME lower today!

    Squat
    bar x 10
    145 x 10
    235 x 8
    285 x 3
    325 x 3
    375 x 1
    415 x 1
    465 x 1
    485 x 1 (pr, but i wanted to go for 500....no spotter though ):
    325 x 12

    Hyperextensions (weight held behind head)
    bw x 12
    10 x 12
    15 x 12

    Standing cable crunches
    65.5 x 4 x 10
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    ME upper today, wasnt too shabby, was a bit destracted by my friend who wouldnt quit talking about his girlfriend and ****...but otherwise not bad

    Floor bench
    bar x 10
    145 x 10
    195 x 8
    235 x 3
    290 x 2
    325 x 1
    345 x 1 (pr, had feet up on this one, wasnt the prettiest thing in the world but not bad)

    Chest supported rows
    2 plates x 10
    2 45's + 25 x 10
    2 45's + 35 x 10

    Pushups
    40 chain + 45 on back x 20
    40 chain + 90 on back x 15
    40 chain + 100 on back x 12

    Lateral raises
    25s x 3 x 10
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    DE upper today: nothin special, but either the guy who rigged our t-bar row apperatus is a nincompoop or i am, because it didnt work too well lol

    Bench:
    195+ 40 lbs chain x 12 x 2

    T-bar row:
    2 plates x 10
    3 plates x 8
    4 plates x 8

    Plate raises:
    45 x 3 x 8

    Rope pulldowns:
    95.5 x 10
    105.5 x 8
    105.5 x 8
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    Had a VREY stressful weekeend, therefore had to take an extra day off....but went in today and saw some good numbers and felt pretty strong!

    14" box squat
    145 x 10
    235 x 3
    285 x 3
    325 x 1
    375 x 1
    425 x 2
    440 x 2 (pr) felt like i coulda got 3

    Explosion step- ups (18-22" box)
    25's x 3 x 10

    Standing cable crunches
    95.5 x 3 x 10
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    ive missed updating for like a week and a half now....but i only remembere thee last 2 workouts....did DE lower yesterday and DE upper today

    Box squat:
    worked up to 8 sets of 3 of 265+ 80 lbs chain (i tied 2 10 pound plates into the chain..ghetto i know)

    Glute/ham raises
    235 x 4 x 8

    Hip abductor machine
    290 x 3 x 10

    Ab wheel
    3 x 12
    -------------------------------
    Bench:
    165 + 80 lbs chain x 8 x 3.... (done similar to the way i rigged the squat....found it works alot like a bamboo bar if i do it this way as the chains swing like a pendulum a bit and tax stabilizers more)

    Lat pulldowns

    160 x 10
    200 x 8
    240 x 8

    Skull crushers
    (ez curl bar)
    85 x 10
    125 x 10
    145 x 8
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    last 2 ME workouts yesterday and today

    Goodmornings
    145 x 8
    235 x 3
    285 x 3
    325 x 2
    375 x 2
    415 x 2
    435 x 2 (pr)

    Belt squats
    72.5 x 15
    80 x 12
    82.5 x 12

    Lunges
    25's x 3 x 10
    ----------------------------

    3 Board press
    bar x 12
    145 x 10
    235 x 3
    285 x 3 (added board here)
    305 x 2
    325 x 1
    345 x 1
    365 x 1
    375 x .5 (almost!)

    Cable rows
    200 x 8
    220 x 2 x 8

    Rope pulldowns
    95.5 x 10
    105.5 x 10
    105.5 x 8
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    ive done a few workouts since the last...but been lifting as i can because ive been moving..im just posting up todays

    box squat: (no idea how high the box is)
    135 x 6
    225 x 6
    275 x 3
    315 x 3
    365 x 1
    405 x 1
    425 x 1
    445 x fail (dang..)
    but i am getting used to how the bars and weights feel..plus my spotter was dumb..but oh well..better next time

    Single leg glute/ham curl:
    130 x 8 (bad form)
    110 x 8 (better form)
    115 x 8 (good)

    Hypers:
    +10 x 10
    +10 x 10
    +25 x 10

    Decline crunches:
    bw x 2 x 10
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    did a ME day for upper the day after my last leg day, just slow about the posting!

    Floor bench
    135 x 10
    225 x 6
    275 x 3
    305 x 2
    325 x 1
    345 x 1
    355 x 1 (cheated a bit here :/)

    Single arm dumbell rows
    130's x 3 x 8

    Dumbell front raises
    25's x 3 x 20

    Hammer curls
    45's x 3 x 20

    Pushups (hands close together about close grip range)
    +45 x 20
    +90 x 15
    +90 x 15
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