Toro Moving West(side)

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  1. 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


  2. 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
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  3. 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.

  4. 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

  5. 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
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  6. 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.

  7. 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

  8. 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

  9. 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

  10. 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

  11. 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

  12. 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

  13. 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

  14. 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

  15. 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

  16. 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

  17. 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

  18. 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

  19. 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

  20. 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

  21. 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

  22. 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

  23. 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

  24. 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

  25. 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
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