Toro Moving West(side)

Page 2 of 5 First 1234 ... Last
  1. Registered User
    Swanson52's Avatar
    Stats
    6'2"  300 lbs.
    Join Date
    Jul 2003
    Age
    39
    Posts
    3,075
    Rep Power
    532239
    Level
    48
    Lv. Percent
    47.65%
    Achievements Activity ProPosting Pro

    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.

  2. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141052
    Level
    45
    Lv. Percent
    0.14%
    Achievements Activity ProPosting Pro

    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
  3. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141052
    Level
    45
    Lv. Percent
    0.14%
    Achievements Activity ProPosting Pro

    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
    •   
       

  4. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141052
    Level
    45
    Lv. Percent
    0.14%
    Achievements Activity ProPosting Pro

    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
  5. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141052
    Level
    45
    Lv. Percent
    0.14%
    Achievements Activity ProPosting Pro

    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
  6. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141052
    Level
    45
    Lv. Percent
    0.14%
    Achievements Activity ProPosting Pro

    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
  7. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141052
    Level
    45
    Lv. Percent
    0.14%
    Achievements Activity ProPosting Pro

    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
  8. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141052
    Level
    45
    Lv. Percent
    0.14%
    Achievements Activity ProPosting Pro

    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
  9. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141052
    Level
    45
    Lv. Percent
    0.14%
    Achievements Activity ProPosting Pro

    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
  10. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141052
    Level
    45
    Lv. Percent
    0.14%
    Achievements Activity ProPosting Pro

    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
  11. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141052
    Level
    45
    Lv. Percent
    0.14%
    Achievements Activity ProPosting Pro

    09/09/12

    RE UPPER

    7x10 band circuit followed by 2x10 med ball slams

    INCLINE DB PRESS
    40-10
    60-10
    75-8
    85-8
    95-2 <-- left arm simply giving up
    95-6,6,5
    Kept forcing my arm out/flaring elbow while digging my shoulder blade in, fixed the problem.

    EZ BAR FRENCH PRESS
    92.5-11,11,8,7

    DOUBLE PYRAMID LATERAL RAISES
    (15-12
    20-10
    25-8
    30-6) x 2
    30 sec between sets, 90 second between pyramid sets

    LAT PULLDOWNS
    180-8
    200-8,8,7

    Well, this was a needed session. One thing that was really great that I got out of it was that I actually have been doing ez bar french presses wrong this whole time. If I retract my shoulder blades hard, and instead of starting with the bar up in the air I start with it on my chest to pinch my shoulder blades even more, then press up, then I put less stress on shoulders and concentrate it all on the triceps. It was a great pump.
    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. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141052
    Level
    45
    Lv. Percent
    0.14%
    Achievements Activity ProPosting Pro

    09/11/12

    ME LOWER

    Foam rolled hip adductors, abductors, hamstrings, and lacross balled glutes

    ZERCHER SQUATS (harness)
    135-3,3
    225-3
    275-3
    315-3
    335-3
    365-3
    385-3
    405-3
    420-3 PR +15lbs

    UNI LEG PRESS
    180-6
    270-6
    300-6
    320-6
    340-6 PR +10lb

    WIDE PULL-THROUGHS
    80-10
    100-10
    120-10
    140-10,10

    SEATED DB CLEANS
    20-10
    30-10,10,10,10

    HANGING AB RIPPER
    12,10,10
    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
  13. AnabolicMinds Site Rep
    AaronJP1's Avatar
    Stats
    5'10"  199 lbs.
    Join Date
    Jul 2011
    Posts
    18,784
    Rep Power
    3341319
    Level
    91
    Lv. Percent
    99.26%
    Achievements Activity AuthorityActivity ProActivity VeteranPosting ProPosting Authority

    Sup heavy lifter...

    See some big #s in here...
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.
    ANABOLIC MINDS SITE REP
  14. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141052
    Level
    45
    Lv. Percent
    0.14%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by AaronJP1 View Post
    Sup heavy lifter...

    See some big #s in here...
    What's up Purus Beast?

    Just trying to get strong in here.
    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. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141052
    Level
    45
    Lv. Percent
    0.14%
    Achievements Activity ProPosting Pro

    Forgot to mention, I had been taking Ragnarok for the whole summer (since April? May?). I ran out on 9/09, so since that day I went back to Muscle Marinade. Strangely not getting that honed-in/tunnel-vision feeling from DMAA, but definitely feel very driven at the gym. Missed this stuff.
    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. AnabolicMinds Site Rep
    AaronJP1's Avatar
    Stats
    5'10"  199 lbs.
    Join Date
    Jul 2011
    Posts
    18,784
    Rep Power
    3341319
    Level
    91
    Lv. Percent
    99.26%
    Achievements Activity AuthorityActivity ProActivity VeteranPosting ProPosting Authority

    Quote Originally Posted by Torobestia
    Forgot to mention, I had been taking Ragnarok for the whole summer (since April? May?). I ran out on 9/09, so since that day I went back to Muscle Marinade. Strangely not getting that honed-in/tunnel-vision feeling from DMAA, but definitely feel very driven at the gym. Missed this stuff.
    Try ConDense man!
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.
    ANABOLIC MINDS SITE REP
  17. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141052
    Level
    45
    Lv. Percent
    0.14%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by AaronJP1 View Post
    Try ConDense man!
    I'll keep that in mind
    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. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141052
    Level
    45
    Lv. Percent
    0.14%
    Achievements Activity ProPosting Pro

    09/12/12

    EXTRA LOWER

    REVERSE HYPER INTERVALS (each set done on the minute)
    Reps: 15,15,12,11,11,10,8,10,11,12

    AB WORK

    I had a ridiculous lower back pump during and after finishing these reverse hypers. Once I finished my session, I foam rolled my back and hips. I felt so much better afterwards, and as I write this I feel almost fine. Tomorrow we'll see how things feel. Hopefully not too raw considering I'm doing some max benching.
    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. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141052
    Level
    45
    Lv. Percent
    0.14%
    Achievements Activity ProPosting Pro

    09/13/12

    ME UPPER

    Shoulder dislocations with bamboo bar, 7x10 band circuit for shoulders

    DEAD STOP INCLINE PRESS
    95-6
    135-3
    165-3
    185-3
    205-2
    215-1
    225-1
    240-1 PR +10lb
    215-3

    JM PRESS
    135-6
    155-6
    165-6
    175-6,3 <-- good form on first set, second set sucked

    FLAT BAR TRI PUSHDOWNS
    90-to failure x2

    **SUPERSET THE 2 BELOW**

    UNI INCLINE LATERAL RAISES
    15-6
    20-6
    25-5 iffy reps
    20-6

    HAMMER CURLS
    50-12,12,12,12

    Great session. I'm glad I nailed the incline press from pins. The thing went up without issue. I might have been able to get away trying for a heavier weight, but I decided to just do a triple instead with a lower weight. I didn't know if 215 would be do-able, but I did it without issue. I was strong today. JM presses were really nice, really got the form down. What was hilarious was 175 first set was really good but super hard, while the second set I couldn't even get the first rep with good form. After second rep things were really out the window, so when I finished the third rep it was time to rack and move on. Went to pushdowns just to hit the rest of the muscles in the triceps I missed with JM presses. Finished with shoulders and hammers. I'll do some back and rear delts tomorrow with maybe some tri 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
  20. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141052
    Level
    45
    Lv. Percent
    0.14%
    Achievements Activity ProPosting Pro

    09/15/12

    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
    195-2
    215-2
    235-12x2
    Did these semi fast. I just realized after getting home I used a little too much weight. ****ty.

    SPEED SUMO PULLS (+240lb band tension)
    135-2
    235-8x2
    Used hook grip. Hands felt bad after first 2 sets, acclimated afterwards. Things getting better

    GHR
    BW-15
    +10-12
    +20-10,12,11

    THICK GREEN + THIN BLUE BAND GM
    15,15,12
    Really felt these in hammies and upper back, nice
    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. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141052
    Level
    45
    Lv. Percent
    0.14%
    Achievements Activity ProPosting Pro

    09/17/12

    DE UPPER

    Foam rolled t-spine, 3x10 shoulder dislocations (especially since I messed my shoulder up on squats), 7x10 shoulder band circuit, and 2x10 med ball slams

    SPEED BENCH (+60lb bands)
    165-9x3
    Fast, but thoroughly exhausting. First 8 sets were on point, 9th set was pretty slow.

    CLOSE GRIP BENCH PRESS
    135-10
    165-10
    185-10
    195-10,10,7

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

    KROC ROWS
    105-10 so easy and fast, lol. Felt like I was holding a 5lb dumbbell
    140-40 PR, LOL
    140-20 Just to get extra work in, right hand failing due to moving from left to right too fast when I'm so worn out

    Fantastic session, I feel a lot of promise in the work I'll be doing the upcoming weeks. I think this next week is my last, and then I'll take a deload. I might test after, or I'll go another mesocycle then deload and test. I need to test very soon, it's been a while. I really need to see my true bench and squat PRs since I've never really tested those except the bench, which was now a long time ago.

    I just remembered, I forgot to mention that my improvements on bench form are going real well. I've reinforced engaging my upper back for effective benching throughout these DE sessions, and I'm really feeling it. Also the way I keep my elbows in throughout is really helping me load the triceps, and I now know what it means to pull the bar apart. Three years ago I heard that expression, and now it makes sense.
    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. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141052
    Level
    45
    Lv. Percent
    0.14%
    Achievements Activity ProPosting Pro

    09/18/12

    ME LOWER

    WIDE SUMO DL
    135-3,3
    225-3
    275-3
    315-3
    375-3
    405-1
    445-1
    470-0,0
    455-1 <-- huge grinder, form was tight more or less but after set I was shaking everywhere. Probably a true max for me right now

    ULTRA-WIDE DB SLDL
    40-6
    50-6
    55-6
    60-6
    65-6
    70-6
    75-6
    80-6
    85-6 (something like a +70lb PR, lol)

    LEG PRESS
    360-6
    540-6
    720-6
    810-6
    860-6,6 <-- second set was real hard, ass started coming off last few reps so called it quits

    STANDING HAM CURL
    60-10,10,9

    LEG RAISES
    3x20

    CHOKE BAND TRI PUSHDOWNS
    100
    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. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141052
    Level
    45
    Lv. Percent
    0.14%
    Achievements Activity ProPosting Pro

    So, I just got back from class. It's late, and I am not feeling the gym at all. But I know after yesterday that if I didn't do any sort of rehab work I would wake up very stiff tomorrow, and that this would probably be the case through DE lower day. So, I had to do something. I put my boots in a plastic bag, wrapped it around my ankle, and did 100 curls each leg. It measured out to be a little under 3lbs, which is perfect. Only downside is getting kicked in the shin by 3lb boots anywhere between 50-80 times, lol.
    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. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141052
    Level
    45
    Lv. Percent
    0.14%
    Achievements Activity ProPosting Pro

    I'm deloading after this week is finished. Once the deload is over, I'm going to do something different in my programming.
    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. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141052
    Level
    45
    Lv. Percent
    0.14%
    Achievements Activity ProPosting Pro

    09/20/12

    ME UPPER

    Just foam rolled, shoulder dislocations, and 7x10 band circuit for shoulders. Forgot med ball slams.

    CHAIN BUFFALO BAR BENCH (52+ lbs at top)
    105-5
    155-5
    185-3
    215-3
    235-1
    255-1
    265-1 PR +10
    270-1 PR +15
    275-1 PR +20

    SEATED BB PRESS
    95-6
    135-6
    145-6
    155-6
    165-4
    155-6

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

    V GRIP SEATED LAT PULLDOWNS
    190-8
    210-8
    230-8
    250-6
    230-7

    Monster session. Came in feeling a little groggy, once things started up ... well, still felt groggy. But when that first PR hit, it rocketed up with flying colors. So I decided to go up. That one went up, but it was grinded out somewhat. Went up again since it was smooth grind, was a true struggle, but got it up without help or getting off of the bench. Really took a toll on the triceps. Then went with some shoulder work, and since that hit triceps some, went with tricep pushdowns and some extra back work. Might do some extra chest work tomorrow and something else.
    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
  26. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141052
    Level
    45
    Lv. Percent
    0.14%
    Achievements Activity ProPosting Pro

    09/21/12

    EXTRA UPPER

    DIPS superset PULLUPS
    15,15,12,14 // 8,8,8,8

    FARMER WALKS
    4x200m trips with 70 on bar in each hand (bar weight unknown)
    Serious lactic acid pumping through my arms and traps

    Well, I learned today I better use dips on a real workout day or ditch them altogether. It's way too much to do them for extra workout since they hit the shoulders too much for me for this day. Won't repeat this mistake next time. I ate extra calories to make up for the extra volume situation in my shoulders.
    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
  27. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141052
    Level
    45
    Lv. Percent
    0.14%
    Achievements Activity ProPosting Pro

    09/22/12

    DE LOWER

    Foam rolled everything, shoulder dislocations followed by sitting exterior rotations

    SPEED SQUATS (+120lb band tension)
    245-10x2

    SPEED PULLS (+240lb band tension)
    255-8x2
    Real great groove on these

    GHR
    BW-15
    +10-12
    +20-12,12,12
    Hit failure on last set of 12

    THICK GREEN BAND + THIN BLUE BAND GM
    3x15

    ROPE AB CURLS
    120-15
    140-12,12

    Well, I gotta say I rescued the hell out of this session today. My shoulders were so tight from the dips on friday after doing military presses on thursday that I could not even set the bar on my back at all to save my life. Not only did I have to roll out my IT, hammies, and adductors and t+lumbar spine, and not just do shoulder dislocations, I had to work the exterior rotators and use this nasty-ass foam roller for my lats to really loosen everything up. I proceeded to stretch out my chest as well. Afterwards, I could finally grab the bar in almost a normal position - plus 2 inches. After several warmups I could inch my grip in to its normal position. Really getting the hang of sitting back and arching my upper back first to initiate the squat up movement. Great speed and technique on everything, hammies really fried. Might do RE upper work next, then it's deload time. I'll go by basic training manual template for now since I don't have a better idea. I may also use more machines ... or maybe less, depends. We'll see. Definitely testing the week after.
    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
  28. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141052
    Level
    45
    Lv. Percent
    0.14%
    Achievements Activity ProPosting Pro

    09/24/12

    RE UPPER

    Band circuit for shoulders

    INCLINE DB PRESS
    40-15
    60-10
    75-8
    85-8
    100-3,3
    95-3,4
    Seriously bad day for me on this. Couldn't get the motion down right so the weight felt very unstable in my hands.

    EZ BAR FRENCH PRESS
    92.5-11,11,10,9

    LAT RAISE DOUBLE PYRAMID
    {15-12
    20-10
    25-8
    30-6} x 2
    30 seconds between sets, 90 seconds between pyramid sets

    LAT PULLDOWNS
    180-8
    200-8,8,8

    **DC stretches for everything**

    Good day overall. Came home sore in all the right places. RE work sucked dick, though. It was for all intents and purposes more of a ME day somehow. Seriously sucks. But that's ok, I'll figure what to do out since this upcoming week is a little more relaxed. Apparently I will still go in and do my normal training without going too overboard, so that's what I will do, and test maxes next Monday and Wednesday.
    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
  29. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141052
    Level
    45
    Lv. Percent
    0.14%
    Achievements Activity ProPosting Pro

    09/25/12

    ME LOWER

    BELT SQUATS
    90-10
    140-10
    180-10
    230-10
    240-10
    250-10

    GHR
    BW-12
    +20-3x12

    REVERSE HYPERS
    90-3x15

    HANGING AB RIPPER
    3x12

    Solid session. Fast session, too lol. I was in and out in about 40 minutes or less. Hammies were absolutely burned. Lower back felt a good pump, as did my quads. Taking it easy these next few training sessions, doing little extra work (mostly cardio), and maxing next Monday.
    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
  30. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141052
    Level
    45
    Lv. Percent
    0.14%
    Achievements Activity ProPosting Pro

    09/27/12

    ME BENCH

    Foam rolled t-spine, 3x10 shoulder dislocations, 7x10 shoulder band prehab

    NEUTRAL GRIP DB BENCH
    40-10
    60-10
    75-10
    85-10
    95-10
    100-9,6
    Goddamn, the last 2 sets were so absolutely brutal. Went to concentric failure (not intentionally) on 2nd set, stopped immediately before failure on last set.

    LAT BAR SEATED ROWS
    160-10
    180-10,10,10
    Strict form, focused on relaxing shoulders at beginning, then initiating movement by retracting shoulders before pulling with lats. Lats were really pumped after first set of 180, and it was rather rough after 7th rep, so I stuck with the weight.

    ANGLED BAR TRI PUSHDOWNS (as opposed to VBAR)
    60-20
    80-20
    100-20
    120-20
    140-20,20,20

    FACEPULLS
    120-15
    140-15,15,15

    This was a weird session. Everything felt and still feels absolutely pumped. It's probably because this is an unusual rep-range for me to work in. But I still didn't expect this degree of a pump in my back and rear delts. Both those groups feel the pump the most, as well as my triceps (which I of course expected). Still doing this sort of deload before my max attempts next week.
    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
  31. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141052
    Level
    45
    Lv. Percent
    0.14%
    Achievements Activity ProPosting Pro

    I'm almost too embarassed to share this, would almost rather say I sat on my ass doing nothing, but today I decided to do some rows for both cardio and maybe a little back work. Well, it went pretty terribly.

    Basically, I did four 400m sessions balls to the wall. Each bout was separated by 1-2 minutes rest. First two sessions I got under a minute each (ok), but the 3rd session I clocked in around 1:40. Fourth session was almost two minutes. It felt like forever. Couldn't do more than those 4 bouts. I'll start working on cutting the time.

    In addition, yesterday I did some calf raises on a curb at the bus stop. Gotta say that **** rocked my calves. Still feeling a burn today. Gonna continue to repeat this.
    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
  32. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141052
    Level
    45
    Lv. Percent
    0.14%
    Achievements Activity ProPosting Pro

    10/01/12

    ME UPPER

    BOX SQUAT
    Worked up to 315-1
    365-1
    405-1
    415-1
    425-1
    435-1 PR
    440-1 PR
    445-1 +15lb PR
    455-0 Missed lift literally inches. Technique broke down and weight just took me forward, damnit.

    PUSH AND BIKE INTERVALS
    40 sec, 20 sec, 10 sec intervals with 30 sec rests, followed by 3 min rest, then 40 sec and 20 sec intervals hard as possible
    Felt like absolute shít after this, quads felt like they were getting undone, gasping for air like I was in a CO2 chamber, and felt stupid nauseous

    CHOKE-LIGHT BAND PULL-THROUGHS
    3x15

    Felt like total garbage afterwards so I just left.
    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
  33. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141052
    Level
    45
    Lv. Percent
    0.14%
    Achievements Activity ProPosting Pro

    Like clockwork, I got bicep tendonitis big time the day to test my bench max. I am ****ing getting tired of this happening all the time.
    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
  34. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141052
    Level
    45
    Lv. Percent
    0.14%
    Achievements Activity ProPosting Pro

    Looks like I got some problems in my shoulder complex. A few weeks ago I think I may have damaged my pec minor. Looks like I now have pain all over in my shoulder complex, from abducting my shoulder to externally rotating my arm at all angles. Going to try to find an ortho or sports doc of some sort and see what he says.
    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
  35. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141052
    Level
    45
    Lv. Percent
    0.14%
    Achievements Activity ProPosting Pro

    10/07/12

    RE UPPER

    Lots of foam rolling upper back and lats, 7x10 shoulder band circuit

    LAT PULLDOWNS // FACEPULLS
    60-20,20 // 30-20,20
    Used a weird grip for facepulls, pulled over head, shifted load to mid traps and away from rear delts

    DECLINE DB PRESS
    40-12
    65-10
    85-6,6
    90-6
    85-6,6
    90-6
    Neutral palms

    PUSHUPS
    18,12 failed 13

    JM PRESS SAFETY SQUAT BAR
    115-12,13 to failure both times

    DB ROWS
    60-10
    70-10
    80-10 sloppy ones
    70-10,10,10
    Pulling all with shoulder, like pullovers. Lats were pumped beyond belief

    SEATED HAMMER CURLS SS CALF RAISES SS ABS
    35-12 // 25 per leg // 12 per leg
    40-12 // 25 per leg // 12 per leg
    40-12 // 25 per leg // 12 per leg
    Was too tired to try to do heavier weight, lol.
    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
  36. New Member
    RicFlair's Avatar
    Stats
    5'7"  179 lbs.
    Join Date
    Jul 2012
    Posts
    113
    Rep Power
    1133
    Level
    9
    Lv. Percent
    41.78%

    Great log, nice to see some talk here about training and hard lifting, not just young 20 something's asking about oral steroids. West side will make a beast out of a lifter.
  37. New Member
    RicFlair's Avatar
    Stats
    5'7"  179 lbs.
    Join Date
    Jul 2012
    Posts
    113
    Rep Power
    1133
    Level
    9
    Lv. Percent
    41.78%

    It sounds like you have access to great equipment. What are some ways of implementing this stuff at a commercial gym?
  38. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141052
    Level
    45
    Lv. Percent
    0.14%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by RicFlair View Post
    It sounds like you have access to great equipment. What are some ways of implementing this stuff at a commercial gym?
    Thanks Ric. I try my best to do this. I am just taking faith in the plan and hoping it works.

    I like the EFS Basic Training Manual for ideas on things you could do. They lay out a nice plan that involves barbell only movements for main lifts, and accessory stuff is pretty easy.

    WS4SB also offers good movement suggestions, and you could follow that routine or just use the template and change it as needed, incorporating dynamic effort, max effort, and repetition effort when needed.

    For ME lower lifts just base your lifts around straight bar squats, deadlifts, and good mornings. In place of GHRs you can do Russian knee curls, which are performed on a lat pulldown machine. Otherwise, there are plenty of things to be done with barbells and dumbbells.

    ME Upper, there's just too much, really. Flat bench, incline bench, floor presses, close grips, incline close grips, pin presses from various heights, dips, etc.
    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
  39. New Member
    RicFlair's Avatar
    Stats
    5'7"  179 lbs.
    Join Date
    Jul 2012
    Posts
    113
    Rep Power
    1133
    Level
    9
    Lv. Percent
    41.78%

    I've been doing those Russian leg curls, had always called them ghetto GHR. I'm prob going to add barbell hip thrusts which look ridiculous but seem highly effective for hip development. I also think I'm going to buy a set of bands and possibly make a board press. Conjugate has been getting me super strong. Wish I had a crew of lifters for spots though and dodnt have to ask random people.
  40. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141052
    Level
    45
    Lv. Percent
    0.14%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by RicFlair View Post
    I've been doing those Russian leg curls, had always called them ghetto GHR. I'm prob going to add barbell hip thrusts which look ridiculous but seem highly effective for hip development. I also think I'm going to buy a set of bands and possibly make a board press. Conjugate has been getting me super strong. Wish I had a crew of lifters for spots though and dodnt have to ask random people.
    I know what you mean, man. It's kind of a bummer lifting alone.
    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
  

  
 

Similar Forum Threads

  1. WEST SIDE BARBELLS 5X5 hybrid
    By Future in forum Powerlifting/Strongman
    Replies: 3
    Last Post: 01-14-2010, 10:29 PM
  2. West Side BarBell
    By TexasLifter89 in forum Powerlifting/Strongman
    Replies: 17
    Last Post: 07-19-2008, 12:09 PM
  3. stalled on max ot thinking of doing west side
    By mixedup in forum Exercise Science
    Replies: 0
    Last Post: 08-11-2006, 01:00 PM
  4. west side unortho's?
    By kelsey in forum Exercise Science
    Replies: 3
    Last Post: 02-07-2004, 11:02 PM
  5. West-Side Workouts Routine!
    By Dynomyte001 in forum Exercise Science
    Replies: 1
    Last Post: 02-06-2003, 03:31 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in