Stallion's Fitness Journal

[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

 

[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.

 

[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...

 

[I-tallionStallion]

Wednesday-

Deadlifts 2x5 --
1x5 400 lbs
1x5 405 lbs ---PR Damn...this was easy haha I can't believe how great it went up

Pullthroughs 3x8 - "12" PR

Lat Pull Down - 4x6 "11" PR

Hammer curls 2x8
1x8 40lbs
1x8 40lbs - PR A little too hard at the end...but I it was good

Quag i use two dumbbells at the moment and i make sure my body does all the pushing, not arms. I want to try the barbell next time. Could be better.

Still no grip....checked UPS, I have to wait till the tenth DOH!

Also in other news, I start my weighted backpacking on off days for my GPP. Hopefully this will get me the fat burning I want to achieve. I will be using plates in my bag.

1 week - 15lbs
2 - 5+ lbs
3 - 5+ lbs
4 - 5+ lbs
5 - 5+ lbs
6 - etc

 

[Quagmire911]

Nice work, keep it up. More than can be said for me this week .

 

[JohnnyIrish]

Hey Stallion, would you mind posting some details about your GPP and backpack training.. it sounds intrigueing.

 

[I-tallionStallion]

Hey Stallion, would you mind posting some details about your GPP and backpack training.. it sounds intrigueing.

Hey johnny, it's not too complicated what i do. I get my book bag out every off day in the morning loaded with plates (you could use dumbbells, books, water jugs, etc) , take a scoop of whey, and then i go walk for about 20-25 minutes up a couple hills by my house. Pretty good stuff. Here is how i do the weight:


1 week - 15lbs
2 week - 20 lbs
3 week - 25 lbs
4 week - 30 lbs
5 week - 35 lbs
6 week - etc

Do this 3 times a week on off days


You can ask EFFORT for other GPP options if you want, this was just the best option for me and plus it sounded fun.

 

[I-tallionStallion]

FRIDAY

Hanging leg raises 3x10 - getting easier. I hate these haha

CGB 3x3

1x3 - 145 lbs
1x3 - 170 lbs
1x3 - 195 lbs PR ---Want to know whats cool, I had more in me. I have a feeling the 200 lb bench will be mine

DB Press 80 lbs 3x10 PR

Cable push down 3x8 - "11" PR

Upright Row on EZ Curl Bar 4x8

1x8 65 lbs ---
1x8 65 lbs
1x8 65 lbs
1x8 65 lbs -- PR Will go heavier next time

Measured my arm today...I started this month at 15.3, and now I'm at 15.9-16.0, I've lost about an inch on my waist and I've gained about 3 lbs. I'm at 205 and looking good. I can already see good changes on this new routine and diet. Westside kicks a$$

Very Good Day

 

[Quagmire911]

Very nice...