Toro Moving West(side)

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  1. 07/30/12

    ME LOWER


    DEAD ZERCHER SQUATS (harness)
    135-5
    225-3
    275-3
    315-3
    365-3
    385-3
    405-2+1 <--- not fully locked out on 3rd, it was almost there but when I tried to get my upper back straight my hips kind of slacked and I just fell. PR
    415-0 <-- almost made it, hips didn't want to lock out

    UNI LEG PRESS (weight minus carriage)
    90-6
    180-6
    270-6
    300-6
    320-6 <-- definitely intense PR

    WIDE PULL-THROUGHS
    80-10
    100-10
    120-10
    140-10,10
    (hits gluteus and hams)

    THICK GREEN + THIN BLUE GMs
    12,12 <-- if I keep my shoulder blades real tight, FRIES upper back

    ROPE ABS
    Stuff

    LAT BAR TRI PULLDOWNS
    95-20
    110-20
    120-20
    130-20

    Nothing much to say here. The workout speaks for itself. It was quite an intense day, lots of effort put into this. I really still need to do much work on my squat groove, so next week I may do some cambered bar squats instead of moving on to pulls. Not 100% sure yet. I leave the country after next week, so we'll see where I go. My legs are also thoroughly gone. Dropped the lat bar on top of my head by mistake, but otherwise very happy today.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html


  2. Random update.

    As someone who was having some issues with my own JM press with a straight bar, so I found these vids really helpful:
    http://www.youtube.com/watch?v=I2ElV...feature=relmfu
    http://www.youtube.com/watch?v=bWb3ptFXEAI

    Maybe it would help some of you guys, or it would reinforce good cues in your head? I hope so, anyways.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
    •   
       


  3. 07/31/12

    EXTRA LOWER

    Dragged a sled with 115lbs behind me using big strides, back and forth across a 10 yard piece of pavement, for 30 minutes straight non-stop. Felt pretty raw afterwards, also my right adductor feels like it's going to pop.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  4. 08/01/12

    ME UPPER

    DEAD STOP INCLINE PRESS
    135-3
    185-3
    205-2
    215-1
    225-1
    230-1 PR
    **** YES

    JM PRESS
    95-7
    135-6
    155-6
    175-6 bad reps
    165-6 so so reps
    165-6

    FLATBAR TRI PUSHDOWNS
    110-15
    130-15
    140-15
    150-15

    UNI INCLINE LATERAL RAISES
    15-6
    20-6,6,6

    HAMMER CURLS
    50-12,12,12,12
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  5. 08/03/12

    DE LOWER


    CAMBERED BAR SQUATS (thick green, 90lbs band tension; I think bar is 45lbs?)
    135-2x2
    185-10x2
    These were shallow squats, not to parallel
    Next week I'll use 45-35-5x2=215lbs or 170 minus bar for 10 sets
    3 mats next time

    SPEED PULLS (double red bands)
    225-8x2
    Ass and upper back fried

    LYING HAM CURLS
    110-12
    130-12,12,10,10

    NEUTRAL GRIP PULLUPS // AB WHEEL
    10,10,9 // 8,8,8

    God was I feeling dead after this. Also went to a concert this weekend that was killer, but it was hard standing up and moving around there. My legs were so tired.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
    •   
       


  6. 08/05/12

    DE UPPER

    50 pullaparts, 50 rows
    2 sets staggered pushups x 10

    CAMBERED BAR BENCH (60lbs band tension)
    135-3x3
    115-6x3
    Forearms hurting bad. Not a big fan

    TATE PRESS
    35-12,12,12
    40-12

    KROC ROWS
    110-20
    130-22 PR

    BOSU ABS // BICEP CURLS
    25,25,25,25 // 35-10,10,10

    I wanted to do more work on my off the chest bench, so I decided to try out cambered bar bench for DE. The dude at my gym thought this was a good idea as well. However, I'm not sure how much I like it - I kind of don't. I go really slow even with just the bar because it just feels funny to me, and my forearms are getting completely trashed by this. Now, it feels more like a "forearm workout" soreness than a "something is going really wrong/bad form" soreness, but we'll see. Anyways, won't do DE bench for a while after this. Maybe it'll be better when I get back on the 21st.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  7. 08/06/12

    ME LOWER

    HEXBAR DL (handles down)
    480-1
    490-1
    500-1 PR

    ULTRA-WIDE DB SLDL
    30-6
    35-6
    40-6
    45-6
    50-6
    55-6

    REVERSE HYPERS (SWINGING)
    90-10
    180-10
    230-10,10,10

    Well, I decided to try something out I haven't done in a long while - hex DL. I did it with the handles facing the floor, so the bar was the same depth as it would be had it been a straightbar DL. Well, I was somewhat humbled by the weight. It really is not at all like a normal deadlift. In fact, as I sit here typing almost 90 minutes after my last attempt I am feeling shin splints from this lift (or possibly something else not recorded in my log). Those sumo DB SLDLs were such a straight pain in the ass, literally, and hamstrings. I then tried to do some heavy sled pulls, but quite frankly I could barely move 90lbs, let alone try and budge 135 (I had set up with 225, got nothing). This is the same guy who did 30 minutes straight of sled pulling 115, so I assume my legs were fried. I went to do reverse hypers instead. I felt pretty tired and my abs were very worked after the reverse hypers, so I called it a day. Bad news is I've been trying to clean bulk, but I noticed from last week (Friday) that my waist is up a good inch and a half. That's not good. That could be some bloating but I have no idea from what, considering I did not feel bloated. It could be from doing abs as well the day before - I know my abs are really distended the day after doing abs. However, I am still a little worried - we'll see.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  8. 08/08/12

    ME UPPER


    CHAIN BUFF BAR BENCH (+52lb at top)
    235-1
    245-1
    255-1,1

    DB PRESS // DB ROW
    40-6 // 80-6
    60-6 // 100-6
    70-6 // 130-6
    75-6 // 160-6
    75-6 // 160-6
    80-4+2 // 160-6

    LAT PULLDOWN
    180-6
    200-6
    210-6
    210-6
    Lat really sore/in pain from Monday, stopped here

    Well, this was a very disappointing workout. I had a sore lat from doing something Monday ... it's been sore for about a day and change. My bench basically equated to a 307lb bench at the top ... and it was ass hard. It shouldn't have been so hard, it should have been easier, seeing how before I started powerlifting I had a 315 flat bench, which I achieved in spite of being in tremendous pain. Anyways, got work to do here. Spotter noted I was really good off the chest with the bench but stalled about a fist's length up - since my back is not a problem (though firing with it could be), pretty sure this is a shoulder problem, which makes some sense. I shall start having to hit these with regularity, and I will be either adding them before back work or dropping back work altogether on certain days (of course making it up later). We will see.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  9. 08/21/12

    ME LOWER

    5-PIN RACK PULL
    135-5
    ...
    405-4
    495-1
    525-0,1

    CLOSE STANCE HIGH BOX SSB SQUATS
    245-5
    295-5
    335-4

    GHR
    15,12,6 <--- I dont know why I substantially lost strength on these, maybe because I didnt have creatine for almost 2 weeks and since I did these with like 1-2 minute break in between. I figured out/was told how to use the GHR at my gym, it's different from the one at my old gym, and on this one you do NOT support your knees on the pads; if you let them hang off, it's a world of difference and a lot easier to rep out.

    LAT PULLDOWNS
    160-10
    180-10,10

    2 SETS WEIGHTED PLANKS, 2 SETS STATIC SIDE BEND/HOLDS PER SIDE

    This was a hard session to come back to. Low on strength, but truly pushed myself on everything. I was surprised how tortuous those close stance high box squats were, but they really were, especially on my upper back. Probably because I destroyed myself doing the rack pulls. Doing some rehab work today, be back later.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  10. 08/21/12

    EXTRA LOWER

    REVERSE HYPEREXTENSIONS
    90-10
    180-10
    230-10
    250-10,10,10
    Started these slow and controlled, revved up to swinging reverse hypers but contracting strongly throughout descent

    FACEPULLS
    110-15
    130-15,15,15

    About 15-20 minute workout, just getting the blood flowing especially to the whole of the posterior chain. Things were feeling somewhat tight and numb today so I felt I had to do this or risk paralyzing soreness for the next 4-5 days.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  11. 08/22/12

    ME UPPER

    PRE-HAB: 7x10 band pull-apart circuit
    http://www.youtube.com/watch?v=BVehf...layer_embedded

    FLOOR PRESS
    225-1255-1
    135-5
    185-3
    225-3
    265-1
    275-1
    280-1
    285-1 PR

    BIFORD PRESS//UNI LAT PULLDOWN
    75-6 // 90-6
    95-6 // 100-6
    115-6 // 105-6
    125-6 // 110-6

    REVERSE UNI TRI PULLDOWNS
    60-10,12,12,12

    5/5/5 LOW INCLINE, MIDDLE INCLINE, HIGH INCLINE CURLS

    Really happy with today's workout. Nailed a great PR (never had a real PR for floor press, maybe a 185 lol), and all my other work really created a good burn/workout. I whizzed through this workout in about 45 minutes and don't feel taxed, either. I feel that's the Erase Pro, Anabeta Elite, DAA, Endosurge, and carnitines and nutrition being all on point. Also what helps is not moving around heavy weight since I was doing a lot of unilateral stuff.

    I have to watch my middle back right now. I dinked it doing rack pulls the other day, and trying to foam roll it today hurt so bad. But towards the end I did a static stretch on the position of pain and the pain went away. I should have tried some more foam rolling after to see if the pain would be gone while doing that, but I forgot. I'll just foam roll tomorrow again.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  12. Getting work done!

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    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  13. 8/23/12

    EXTRA UPPER

    **SUPERSET ROWS WITH PRESSES**

    TBAR ROWS
    90-10
    135-10
    180-7
    160-10,8

    DB BENCH TO FAILURE
    75-19,15

    DB PRESS TO FAILURE
    45-20,20

    REAR DELT STUFF

    20 minute workout including warmups. I am completely out of shape. I was hyperventilating.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  14. 08/24/12

    DE LOWER

    SAFETY SQUAT BAR SPEED SQUATS (+240lb tension at top) (bar weight TBD, probably 65lbs like the Westside, EFS, and York SSB bars)
    185-2x2
    205-10x2
    First 7 really fast, last 2 slow
    EVERYTHING WAS MURDERED

    DB STEPUPS
    25s-5x10

    REVERSE HYPER
    90-10
    180-10
    270-10,10,10

    HANGING AB RIPPER
    10,12,12

    This was the most brutal DE lower day of my life. I don't know what happened, but those speed squats were flying. I actually did my first set of the 185 without a belt, and then I realized I usually put them on for speed work (considering the bar is like 425 at the top). Things took off from there. But once I was done with my 12 sets, I was done. I could have gone home it was so bad. My hams and glutes were demolished. So there was no way on Earth I could do speed pulls, so I did the other stuff instead.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  15. 08/26/12

    DE UPPER

    Warmed up with 7x10 band work for shoulder health and 2x10 med ball slams

    SPEED BENCH (+60lb band tension)
    145-9x3
    3 different grips, good speed

    CLOSE GRIP BENCH PRESS
    135-10
    165-10
    185-10
    195-10,8
    185-9

    VBAR PUSHDOWNS TO FAILURE

    45 DEGREE SCAPATIONS
    15-12,12
    20-12,12

    KROC ROWS
    130-22,18
    Couldn't really hold onto the DB with these gloves. Hand is still messed up so wearing gloves.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  16. That new band work that those sadistic bastards at elitefts sets my shoulders on FIRE. Holy balls.

    Quite humbling for band stuff.
    Don't worry, man, someday I'ma be nobody too.

  17. Quote Originally Posted by Swanson52 View Post
    That new band work that those sadistic bastards at elitefts sets my shoulders on FIRE. Holy balls.

    Quite humbling for band stuff.
    I've been doing some pull-aparts for a while now, so a lot of the overhand stuff isn't bad for me. But I never thought about doing it with a supinated grip as well. That hits things in a brand new way!
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  18. 08/28/12

    ME LOWER

    SSB GOOD MORNINGS
    155-3
    205-3
    235-3
    255-3
    275-3
    285-3
    295-0 bar slipped off

    UNI LEG PRESS
    180-6
    270-6
    300-6
    320-6
    330-6

    LYING HAM CURLS
    145-6
    160-6
    175-6
    180-6

    V-SIT RAISE PER LEG
    3x12

    Ridiculous soreness in the legs, wobble in the hips. Guess I had a good workout! On the 285, and actually on the 255 with the good mornings, I had a problem with the bar rolling off over my head. I am pretty sure this is indicative of doing something wrong, possibly including setting the pins too low. Will try with them a pin higher next time. But yeah, good session. Might do a squat next week before doing pulling work again.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  19. 08/29/12

    ME UPPER

    3 BOARD BENCH
    bar-5
    95-5
    135-5

    185-3
    225-3
    Added boards
    255-3
    275-1
    295-1
    315-1,1,1,1,1
    Made corrections each set, each set was faster than the last up thru 5th

    PRISON PRESS (DBs)
    65-6
    85-6,6,6,5

    DOUBLE PYRAMID LAT RAISE
    (15-12
    20-10
    25-8
    30-6) x 2
    30 sec between sets, 90 seconds between pyramids

    VBAR LAT PULLDOWNS
    140-6
    170-6
    200-6
    220-6
    230-6 barely

    Well, this was a great lesson in benching that I could never have learned during my speed bench session. A trainer at my gym spotted me with 315 and noticed I wasn't properly loading my upper back with the bench, I hesitated and held the bar out too long after unracking, and I didn't take enough air in before unracking (so normally I would take an extra breath after unracking). I made some corrections, gripped the bar and really pushed myself into the bench to set up, then unracked and benched, quickly, and things improved a lot each time. By my 5th single the bar flew after touching the board.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  20. Too tired to go into gym Thursday. Got back really late. Yesterday, I got back home around 8pm as well, and was fairly tired. Got out the tub of Muscle Marinade I've been hiding. Didn't hit like a freight train, but I sure as hell woke up!


    08/31/12

    DE LOWER

    SPEED SAFETY SQUAT BAR SQUATS (+120 lb band tension)
    60-3
    150-2
    200-2
    240-1,1,1
    260-1
    280-1
    295-1
    300-1
    310-1
    320-1
    325-1
    340-1

    GHR
    BW-15
    10-9
    BW-14,11

    THICK GREEN + THIN BLUE GM
    12,12,12

    ROPE AB CRUNCHES
    120-15
    140-10,10

    FACEPULLS
    130-15
    140-15,15

    Worked up to a max of sorts instead of a traditional DE day. This was a very helpful session, and I got to really train my squat form which has recently gone to ****. Instead of squatting, I've been going down first, then back. I know it sounds like I'm making excuses, but a small part of this has to do with me having forgotten how it's like to squat with a safety bar squat. Towards the end I finally got my form down, although my heaviest set looked pretty ugly but not totally unlike a squat. After, I did GHRs to really destroy the legs, and did some upper back work.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  21. 09/01/12

    EXTRA LOWER

    **SUPERSET THE BELOW**

    GHR // PULLUPS
    5x12 // 5x10
    (means 5 sets of 12 or 5 sets of 10)
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  22. 09/02/12

    DE UPPER

    Did 7x10 band circuit for shoulders, and 2x10 med ball slams. Foam rolled the **** out of my lats and triceps to see what I can start doing on that front (too hard to explain the issue right now, pretty sure I know how to fix it though)

    SPEED BENCH (+60lb band tension)
    155-9x3
    Used 3 different grips

    CLOSE GRIP BENCH PRESS
    165-10
    185-10
    195-10,9
    185-8

    45 DEGREE SCAPTIONS
    15-12
    20-12,12,11

    KROC ROWS
    130-25 PR, 20
    Burnt out with these, couldn't hold on to them (no straps)

    Pretty good session today. Was sweating like a mother. Unfortunately I had to use a ghetto bench for my benching today, so I couldn't practice some of the things I learned on my last ME day today, mostly because I absolutely couldn't get my feet behind me like normal (bench was too low to the ground). It was fast but not flying like it could have. Those CGBP were really quite beautiful. The form on them was spectacular. I am experiencing a slight change in my bench form from having done it Westside style, and it's starting to show. If I can really nail the tempo I think I will have found my groove on it.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  23. 09/03/12

    ME LOWER

    Note: no max effort lift done today as I maxed on my DE day. Increased supplemental/assistance work

    DC LEG PRESS (weight minus carriage)
    270-10
    450-6
    630-6
    720-6
    770-12
    590-20
    Did these piston style. It was the most god-awful thing I've ever done. Spread legs at bottom to increase ROM without rounding back. Experienced no tingling/itching, therefore did not engage lower back (great)
    I did not work up to a 6 rep max as I had no spotter for this. I have failed the leg press in the past and was unable to rescue myself by pushing up on my knees. Thus I just did a 12 rep max.

    SAFETY SQUAT BAR GOOD MORNINGS
    110-8
    150-8
    170-8
    180-8
    190-8
    Form was good until here, then stopped. I realized I really need a belt on these to maintain form, even with low weight. If I don't use a belt, I either arch my back or bend my knees too much, and then the load is shifted away from the hamstrings.

    STANDING UNI LEG CURLS
    50-6
    60-6
    70-6
    80-6
    90-6
    95-6

    I think I did some more, but I can't remember it at the moment.

    I wanted to do an extra gym session yesterday, but I slept nearly nothing Monday night. This happens with really intense leg workouts. I also had some concerns in my mind related to issues in my life (nothing bad per se), so I think the stress woke me up at 430am. When I got back from work around 6 last night, I just went to bed and slept until 8am this morning. I'll just do some simple cardio today instead of my ME upper, and I'll move ME upper to Thursday. I have classes now Wednesday evenings until late October, so I may consider shifting my whole schedule by a day for ease.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  24. 09/06/12

    ME UPPER

    7x10 band circuit for shoulders, 2x10 med ball slams

    FLOOR PRESS (+52lb chains)
    Bar-5
    95-3
    135-3
    185-3
    205-2
    225-2
    235-1
    245-1
    255-1
    265-1
    270-1 PR +5lb (might have been a 25lb PR since I actually think I got some help when I grinded through 265, even though it was just some light tapping)
    Also, unracked these by myself/no spotter. Kind of messed up the form a bit but getting pretty good with decreasing hesitation time and digging my upper back down into the ground.

    SEATED SHOULDER PRESS
    95-6
    135-6
    145-6
    155-6
    165-2 <-- failed on third rep

    LAT BAR TRI PUSHDOWNS
    80-6
    100-6
    110-6,6,6
    120-6

    V-GRIP SEATED ROWS
    180-8
    200-8
    220-8
    240-8
    Surprisingly great form on everything until last 2 reps of 240. Used a little momentum
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  25. 09/08/12

    DE LOWER

    Used a roller for adductors, foam rolled abductors, and lacross ball'd the glutes

    SPEED SQUATS (+120lb band tension) (assuming this is the 55lb texas bar)
    105-2
    145-2
    175-2
    215-12x2
    Nice and fast, 11th one was slow but 12th was fast

    SPEED SUMO PULLS (+240lb band tension)
    135-2
    225-8x2
    Used hook grip. Hands felt like **** during these, feels like it's going to tear the skin between my thumb and pointer

    GHR
    BW-15
    +10-12
    +20-10,12,10

    THICK GREEN + THIN BLUE BAND GM
    12,12,12

    ROPE AB CRUNCHES
    120-15
    140-12,11

    Well, I found out that DE lower days are a great decongestant, lol. Retard amounts of mucus was flying out of my nose. My shirt is just drenched in it, lol. Anyways, felt good afterwards. My legs feel it the most as they're pretty fried. My upper back feels pretty worked, too, which is fantastic. Those speed sumo pulls are pretty rough. I think I need to widen my grip, because at the top my hands are being smooshed by my thighs, which I feel with heavy weight would cut off circulation and would make me drop the weight. I'll ask someone who would know better. Otherwise, a good session.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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