Westside Rules

[blackbeard]

ME Bench

CG wm-up paused
315x1

Shirt Work
405x3
455x2
495x1
515X1
475x1
groove felt awful tonite

6-Brd
315x5
365x5
405x5
455x2<<< shitty hand off here so i jsut racked it

5-brd
405x3
455x1

Shrugs
585x10 then stripped for reps

ohh i got a free smaple of "Gakic" you know the one where you get an immediate 10.5% increase in strength..well i didnt get any of that tonite lol
jsut another BS product lol

 

[pullinbig]

gakic. those nerds will do anything to rip people off. got jay cutler swearing by it. course they dont mention his Anabolic Androgenic Steroids (AAS) usage. =0l

 

[blackbeard]

gakic. those nerds will do anything to rip people off. got jay cutler swearing by it. course they dont mention his Anabolic Androgenic Steroids (AAS) usage. =0l

cutler was natural up until a year ago right?

 

[pullinbig]

6 months i believe. =0l

 

[blackbeard]

DE SQ/DL

Speed Squats
295+ Blues
8x2reps

Speed Pulls (20 seconds rest)
300x1x5sets on 2" block
300x1x5 on 4"block

Reverse Hyper
triple choked purplae band
3x12
on the last rep of that third set i broke my band..sucks it had a small tear from wrapping around the base of the hyper..its done now though..need a new one

Ab Pull Downs
90x15x2

 

[pullinbig]

first time i heard of a band breaking.

 

[blackbeard]

first time i heard of a band breaking.

yep..it started fraying i guess from wrapping it around the hyper base and finally it jsut snapped clean on the last rep

see how fuggin strong I am? lol

 

[pullinbig]

you such a brute.

 

[blackbeard]

you such a brute.

not really lol

its the only way i can think of to do rev hypers in my gym..worked fairly well but i cant afford to go through a $20 purple band every 2-3 workouts lol

we have a physical therapy place in the gym and i have a few guys that are interested in one..was thinking if we could get together and the PT place as well and ask the gym to kick in some funds (not likely lol) it might not cost me more than a C-note

 

[pullinbig]

i got a used one for sale, heavy duty. band attachments can be easily added. just screw a couple of eye bolts in the front supports. add clips and you good to go.

 

[blackbeard]

DE Bench

Speed Bench
2 sets of chain used
155x3x3sets
175x3x5

DB Skulls
35x15
40x10
45x10
elbows were clikcing very loudly..no pain though so i stopped lol

BB Rows
275x8
295x8

Cable Curl
120x10
140x10

 

[pullinbig]

speed work is tough on the joints. well for me anyway.

 

[jcp2]

speed work is tough on the joints. well for me anyway.

At your age sitting in your recliner is tough on the joints.

 

[blackbeard]

speed work is tough on the joints. well for me anyway.

Im liking the chains better for bench

when i can i reallu push it..if not im still using speed but it is more controlled..
the shoulder has been a lot better since ive been using the "equiblock dt"
i highly recco it to anyone

can get it at EFS or
http://www.kyhorse.com/store/health/liniments/

 

[blackbeard]

ME SQ/DL

Arched GM's
up to 475x3 >>> 15# PR
405x5 No Belt

SLDL
255x10x3

Pull-thru
130+ Green band
3x10

Lat Pulls
210x8

Decline Sits with a static hold
bwx15
25x8
45x8x2
bwx12

 

[blackbeard]

ME Bench

CG Wm-up

Shirt Work
365x3
405x2
455x1
495x1
545x1 smoked it too..should have went heavier but i called it there..like to leave on a good note especailly after last week..

6-Brd
365x3
405x3
455x3

5-Brd
365x3
405x3

Militaries
135x12x2

lat Pulls
3x8

cable curls
140x15

 

[pullinbig]

nice bench dog.

 

[blackbeard]

nice bench dog.

thnks bubba the shirt felt really good last nite..585 is calling me LOL

 

[pullinbig]

605 =0l

 

[blackbeard]

605 =0l

i like your thinking
i just hope to match that number with my deadlift as well LOL