Stallion's Fitness Journal

[I-tallionStallion]

You guys don't like GHRs too much do you haha? So far it's a b**** and $hit hahaha

Yeah I agree the soreness was extreme last week kerpal when i started doing them. I was sweating like a mad man trying to do as many reps as possible. Hopefully this week won't be as bad. As I begin losing fat on my new diet and getting stronger I should be able to them much better I hope. Can you do a full one Kerpal? I can't do a legimate one without help.

I'll check it out Quag. The box is very low, and its not a box but really just 25 lb plates piled on top of eachother. Yeah, this is only my second week of Westside...I want to wait til i say I'm increasing for sure.

As for the diet, yeah its a lot of food but i'm quite used to it already, but it's def a increase from before. WBA gave you a diet? Is it in your journal? Get your sleep...very important

 

[Quagmire911]

I love GHR's Anything that is challenging

WBA trained me for a few months last year. From May-July.

 

[I-tallionStallion]

Friday -

No bad hamstring pain from GHR's...felt very good...Last week i made some mistakes with my accessory lifts all not being the same, well I fixed it and made sure i could each set with the same weight, with good form. Everything is a PR technically in rep conditions. Here you go...

Spread Eagle Dumbbell Situps 3x8

1x8 - 110 lbs -
1x8 - 110 lbs -
1x8 - 110 lbs PR - Good Stuff

Decline BP 1x3

1x4 185 lbs PR - A good set...had a little more in me which is a great feeling

Incline DB Press 3x8
1x8 - 55 lbs
1x8 - 55 lbs
1x8 - 55 lbs - All lifts felt good

Skull Crusher 3x10
1x10 30 lbs
1x10 30 lbs
1x10 30 lbs - Did all lifts at 30 here, unlike last week...so its def an improvement

Lat Raises 4x8

1x8 - 20 lbs
1x8 - 20 lbs
1x8 - 20 lbs
1x8 - 20 lbs

*So i checked your log, i did read it once before Quag, just forgot i did. I will love GHR's when i can do one properly haha.*

Just a good day

 

[I-tallionStallion]

Monday

Deadlifts 2x5 --
1x5 395 lbs
1x5 400 lbs ---hard, but finished it.

Pullthroughs 3x8 -

Lat Pull Down - 4x6 "10" PR

Hammer curls 2x8
1x8 35lbs
1x8 35lbs - PR good stuff, will add weight next time

 

[I-tallionStallion]

WEDNESDAY

Hanging leg raises 3x10

CGB 3x3

1x3 - 145 lbs
1x3 - 170 lbs
1x3 - 185 lbs PR ---Ten pound increase...friggin sweet. I could have def done maybe 5-10 lbs more.

DB Press 75 lbs 3x10 PR

Cable push down 3x8 - "10" PR

Upright Row on EZ Curl Bar 4x8

1x8 60 lbs ---
1x8 60 lbs
1x8 60 lbs
1x8 60 lbs -- PR Will go heavier next time

So if I can do CGB with 185 lbs...anybody got any idea how much i can really bench? I couldn't find any percentage that goes into benching from CGB...I just noticed that regular bench was always higher

Very Good Day

 

[Quagmire911]

Good work my man,

My CG is around 10lbs lower than my regular bench and our numbers are about the same at the moment, but that is ME.

It will be more, but not a whole lot.

Good luck with the gripper!

 

[I-tallionStallion]

Good stuff

FRIDAY

Low Box Squats 1x3 mx

1x4 265 lbs PR - Another good gain...

1x10 215 PR- Brutal reps...I did 205 last week...my last two reps were some of the hardest I've done in awhile

Barbell Rows 4x6
1x6 160 lbs
1x6 160 lbs
1x6 160 lbs
1x6 160 lbs PR ---Felt really good, i had excellent control. On to 165 next week. Also I am PRing this because its the most reps I've done with good form at a heavy weight

GHR 3 x max - I'm getting better and better at these...

I'm really loving this westside style and with about a little more than a week til max testing I'm very excited. I hope to set new PR's. I have been gaining weight, but it seems that it isn't fat because each day I look better. I gotta say my GF has been noticing a lot and won't stop squeezing my arms and ****

**On a side note, my brother who follows EFFORT's where to start and with a slightly toned down version of his simple diet has gained 24 lbs over the last 5 months. He is 15 and he started in January at 113. And he has a six pack so obviously its going good.

At 137 he's almost DLing 200 lbs...although he often accidentally stifflegs it LOL...which is followed by me scolding him haha figured i'd tell you about his successful run at the weights

Later guys

 

[I-tallionStallion]

Good work my man,

My CG is around 10lbs lower than my regular bench and our numbers are about the same at the moment, but that is ME.

It will be more, but not a whole lot.

Good luck with the gripper!

Thanks for the info quag

...I'M STILL WAITING FOR THE GRIPPER....UGH!!

 

[EFFORT]

keep up the good work man, also let me know what form of gpp you want to do so we can up your conditioning and get some fat off.

 

[I-tallionStallion]

Monday- Freakin awesome day

Spread Eagle Dumbbell Situps 3x8

1x8 - 115 lbs -
1x8 - 115 lbs -
1x8 - 115 lbs PR

Decline BP 1x3

1x5 195 lbs PR - $hit i felt good

Incline DB Press 3x8
1x8 - 55 lbs
1x8 - 55 lbs
1x8 - 55 lbs - Lifts were good, i probably could have done 60 lbs but i knew it would be a struggle. I will see if i can do it next week

Skull Crusher 3x10
1x10 30 lbs
1x10 30 lbs
1x10 30 lbs - Good stuff, the second pause at the bottom is killer. Next couple weeks i should do 35 lbs

Lat Raises 4x8

1x8 - 20 lbs
1x8 - 20 lbs
1x8 - 20 lbs
1x8 - 20 lbs - 25 is still a bit hard at the reps I'm doing. So i made sure my reps were perfect and i will do 25 lbs in the future.

What sucks is that tomorrow I'm helping my gf move. Diet is going to be hard to do. I'll do my best but there will be plenty of cardio and lifting.

Today is was great! I'm loving the PR's

 

[EFFORT]

What sucks is that tomorrow I'm helping my gf move. Diet is going to be hard to do. I'll do my best but there will be plenty of cardio and lifting.

That'll make for some good GPP, just have tomorrow be your cheat day load up on fast food or something good.

 

[I-tallionStallion]

Roger that boss. I hate cheating heh

By the way, I think the weighted backpack work is what i want to do. How do i go about it?

 

[EFFORT]

i'll send you an email a bit later

 

[Kerpal]

Hey, if you are still having trouble with the GHRs something that works well is to do weighted negatives. They should build up enough strength for you to do it unassisted.

 

[I-tallionStallion]

Not very sure how to do that Kerpal, but I am getting better at GHR's no doubt. Got a video or picture or something. I've seen it done with bands, but thats about it.

 

[Kerpal]

Start from the top position and lower yourself to the floor as slowly as you can. You can also stop every few inches and just hold yourself. This will fry your hamstrings.

 

[Quagmire911]

How do you do the the spread eagle situps?

Congrats on a good workout! Gripper come through yet?

 

[I-tallionStallion]

Spreadeagle - http://www.weightliftingdiscussion.com/spreadeagle.html

And i think the gripper comes today.

Thanks Kerpal, I've done something like that already, but not to the extent i could. I will do it the way you mentioned

 

[Rampage1]

damn theres a lot of abbreviation in the westside routine! none of which I understand

 

[Quagmire911]

Spreadeagle - http://www.weightliftingdiscussion.com/spreadeagle.html

And i think the gripper comes today.

Thanks Kerpal, I've done something like that already, but not to the extent i could. I will do it the way you mentioned

Looks like it could be one to try. How are you doing it with that weight? Do you place a loaded barbell across the chest?

Pressure is on btw...