Westside Rules

[GymLift]

alt0176 dumbass. ° ° ° °

Or for those that can't think, open up pullinbig's journel and copy the ° to the clipboard and paste it whereever.

 

[blackbeard]

ME Bench


CG Wm-up
295x3 all paused

Cuff work at the start

shirt Work
365x3
405x3
455x1
495x1
525x1

5-Brd
365x5
405x3

4-Brd
365x3x2

Shrugs
585x10
635x6
405x20

BB front presses
2x15
along with some rotator work

 

[pullinbig]

525 looks nice. is that a pr for ya? i cant remeber,. =0l

 

[blackbeard]

525 looks nice. is that a pr for ya? i cant remeber,. =0l

thnks bubba
that matches my PR however the first time i hit 525 it was SLOW and ugly..this was really smooth and not difficult..prolly go up 10 or 15 next week and see how it goes

 

[pullinbig]

thats good news. you gonna try to qualify for the seniors next june, 1848.

you should be all over that next meet you do.

 

[blackbeard]

always a goal of mine

 

[pullinbig]

hope you make it and we can compete together. that would be sweet.

 

[pretty ricky]

nice #'s as always.525 man i hope to get that some day!

 

[blackbeard]

DE SQ/DL

Speed Squats
4x2@385+90# chain
4x2@405+90# Chain

Dimel Deads
225x15
315x10x2

CSR
4plx8x2

Ab Pull Downs
100x12

 

[pullinbig]

hey bubba........that all the chain yall got?

 

[blackbeard]

hey bubba........that all the chain yall got?

Yes i know i need to add another 5/8's to each side lol
its hard enough carrying that plus my box and bag into the gym each squat day LOL

 

[pullinbig]

Yes i know i need to add another 5/8's to each side lol
its hard enough carrying that plus my box and bag into the gym each squat day LOL

cant ya leave it at the gym. we have a lock box we keep all our bands and chains locked up in. the owner is OK with it.

 

[blackbeard]

cant ya leave it at the gym. we have a lock box we keep all our bands and chains locked up in. the owner is OK with it.

honestly-im actually waitng for them to tell me that i cant use bands/chains bring my own box in etc..i cant even get these motherfuckers to buy a decent power bar that the whole gym can use!!!!!!!!

 

[pullinbig]

maybe one day youll get some relief from your situation and you can train further from home. still doin good bubba.

 

[blackbeard]

DE Bench
Speed bench
doubled minis +155
8x3

CG Decline
185x20

Side Lateral Machine
3x15

Lat Pulls
2x12@185

Cable Curls
120x15

Rotator work in the beginning and end
saw my girlfriend in the gym today LOL-first time since she almost got me kicked out

 

[pullinbig]

be nice

 

[blackbeard]

be nice

i was i asked her if she needed any help getting my fist in her ass lol
j/k she wouldnt even look at me lol

 

[pullinbig]

you made a big impression im sure.

 

[blackbeard]

ME SQ/DL

reverse band Pulls
425x3
515x1 <<< add belt
585x miss
585x miss
515x1x3
I fucking suck ohh i was pulling conventional..at least i know where i am-at the bottom LOL

45* raise
green x10
2 greens x8
2 green 1 purple x8
2 green 2 purple x8x2 fuggin hard

CSR
3plx10
Light Shrugs

Ab Pull Downs
2x15

I need to get my pull up

 

[pullinbig]

whats a 45*?

hold alt and type 0176 doofus. °

or open your character map.

nice hypers btw.