Westside Rules

[pullinbig]

just a 2" leather belt from home depot. its a work belt for a tool pouch. i dont like a big belt, it hinders what arch i do have. i only use the belt to hold my shirt in place, no support.

im still working on my arch. hope to get it even bigger in the future. standing on my feet added some more to it. gonna start using a 6" piece of pvc next. im good for the 4" now.

 

[blackbeard]

check out sebastians arch-all of a sudden its seems to have gotten much bigger..goes to show its something you have to constantly work on it

http://freezone.biomag.sk//files/seb660700_209.mpg

 

[pullinbig]

i want one of those.

 

[jcp2]

John and Joel taught me that little trick one night. If you can time the head back properly with your press it will give you some explosion off the chest and a little speed to carry you through.

 

[blackbeard]

DE SQ/DL

Speed squat
405x2
425x2x2
445x2x3

Speed Pulls
315x1x3
315x1x4 off 45# plate

pull thrus
170x15x2

Hammer High Row
3plx10x3

Decline sits

 

[blackbeard]

DE Bench

Speed Bench
155 + doubled Minis
8x3

cuff work wmup

plates raise/side raise combo
45 plate/15 DB
2x12

BB Rows
275x6x2

Biceps
1x15
still recouping from fri nite lol-just did the necessary stuff and got out of there

 

[blackbeard]

ME SQ/DL

Suspended 38" GM's
wide stance
500x1
455x1
455x1

Dimel Deads
275x10x3

45* Raises
green x12x3

Hammer Iso Row
3plx8x2

Ab Pull Downs
4x10

 

[Smallguy]

strong on the GM's and dimmel bro

 

[blackbeard]

thnx maing

 

[blackbeard]

ME Bench
CG wm-up
275x5 all paused

Shirt Work
365x3
405x3
455x2
495x1
515x1 almost touched

5-brd
315x5
365x3
405x3

4-brd
315x3
365x3
405x1

Shrugs
585x10
405x20

 

[pullinbig]

nice workout

 

[blackbeard]

thnks bubba im feeling good in the shirt
back to some form of raw work for the next 2 weeks though

 

[Smallguy]

da,n bor some nice numbers

 

[jcp2]

did you start dieting yet. I can't wait for this to be over so i can lose 20 lbs.

 

[blackbeard]

did you start dieting yet. I can't wait for this to be over so i can lose 20 lbs.

i cleaned up the diet
just need to stop drinking lol

 

[Smallguy]

i cleaned up the diet
just need to stop drinking lol

swtich ot that zero crab shit and booze iit up

 

[blackbeard]

swtich ot that zero crab shit and booze iit up

LOL
believe it or not way back when i was a bigger fat ass (and didnt work out) atkins was the key and i was slamming rum and diet cokes left and right and dropped over 60 lbs..

id rather clean it up get back to getting in solid protein rather than Wendys protein lol

 

[blackbeard]

DE SQ/DL

Speed squat
8x2@300+ Greens

Speed Pulls
315x1x3
315x1x5 >>> off 45#plate

CSR
4plx8
5plx5

Ab Pull downs
80x15x2

 

[pullinbig]

got another meet picked out yet?

 

[blackbeard]

got another meet picked out yet?

nothing in mind yet
but im gearing to hit some nice PR's especailly in the dead