Westside for this skinny bastard

[ice_mach]

Hey been lurking the site for quite a while (exams) thought I might as well start posting on it by opening up a journal. Was doing alot of Coach Waterbury's routines, decided to stop that cos, its always really difficult to guage progress as one routine is completely different from the other with his routines. So have been doing Westside for Skinny Bastards by Joe DeFranco for 6 weeks and loving it, here's how my routine will look like until I stop progressing on the exercises and its time to swith up the exercises. Goals just to be healthy and fit, target weight 185-200 with abs.

(everything rotated every 3 wks)

Monday
ME-upto 3RM:Barbell Bench/Dips
Flat DB Presses/Decline DB presses-3x8
Bent Over rows/Cable Rows-4x10
Face Pulls/Scarecrows-3x12
Hanging Leg Raises/Cable Crunches-4x15

Tuesday
ME-upto 3RM:Squat/Deadlift
Single Leg Squat/Step-ups-3x8
GHR/Pull-throughs-3x8
Wrist Roller/Thick DB holds-3x15 sec holds

Thursday
RE-3xMax reps: Bench (40kgs)/Pushups
Thick bar skullcrushers/Triceps Extension-4x10
Chins/Pullups-4x10
DB shoulder Press/Bradford Press-3x10
Thick Bar curls/Barbell Curls-3x8
AB circuit

Friday
Step-ups/Reverse Lunges-3x15
GM/RDL-3x10
Lying Leg curl/Reverse Hypers-3x10

anyways last session, looked like this (all in kgs)

Floor Press-65kgs for a 3RM
Decline DB press-3x8 @ 18
Bent Over Rows-4x10 @ 45
Face Pulls-3x12 @ 20
Thick Bar Curls-3x8 @ bar + 2.5
Hanging Leg Raises-4x15 @ 4kgs

Anyways any comments or whatever regarding routine whatever, is appreciated, Peace

[PikeKing]

this will be a good one to watch, do you find you get much doms from the rep days?

what do u mean by a single leg squat?

[ice_mach]

hey mate, nah i dont actually get much DOMS from the RE day, if anything it helps in recovery in a wierd way! And soz by single leg squat, i meant back leg elevated single leg squats

[PikeKing]

them there squats be known as bulgarian squats round these here parts

[ice_mach]

ahh my bad, i'll keep note of that for next time, lol.

[Knighty]

Hi mate!

Great to see someone giving this a go!

Make sure you stick to it consistantly and get your eat on till you ...:078:


Mr Muscle will be doing this after I've finished the other routine:035:

[ice_mach]

Hey Knighty, yeah I did it eons ago, and thought hey why not give it a go again, doing Waterburys routine was too confusing always having to guesstimate everything, eg ABBH and ABBH II are so different there's no consistent progression between them and as for eating, Im eating as much as my student budget allows me. LOL I actually had once suggested it to him, he outrightly said no, in the way he usually does.

[Knighty]

He won't say no when I tell him what lifts to do, and basically spell it out for him

He's scared to learn, but is willing to work like a horse if given the right info!

All he needs to do now is learn how to eat :022:

[ice_mach]

im guessing with him, he's addicted to lifting but not eating, lol. There's an article by beradi which should motivate him, i'll try and find it, and post it

[PikeKing]

did u ever try and get to come here knighty?

[Knighty]

don't bother, he won't read it!

Nah, no point mate...he'll just get loads of shit

[ice_mach]

found it massive eating its just this part specifically

Pop Quiz, Hotshot

Pretend you're back in high school and mean ol' Mr. Berardi has just passed out a pop quiz. Luckily, there's only one question:

Which of the following statements is true?

A) Most people succeed in training well enough to grow, but they fail in eating well enough to grow.

B) Most people eat well enough to grow, but they don't train well enough to grow.

Pencils down. Okay, which is it? If you said "A," give yourself a gold star. But don't feel too badly if you chose "B." To an extent, both answers are correct. Most people probably train and eat incorrectly! But if I had to pick one answer that was more true than the other, I'd say "A" would be the best choice. If you're not growing, it's probably your diet, not your training, that's holding you back.

With this article I'm throwing down the gauntlet. This is your wake up call if you've ever made any of the following statements:

"I eat a lot of food. In fact, it feels like I'm eating all day! But I just can't get any bigger."

"I can't gain a pound of muscle. My parents are both skinny, so it must be genetic."

"I've always had a fast metabolism. That's why I can stay lean but can't get any bigger."

"I'm scared to go on a bulking diet because I don't want to lose my abs."

"I've tried mass-building diets before and put on a little muscle, but most of the weight I gained was fat."

Sound familiar? Then this article is for you, toothpick legs.

[ice_mach]

****IN HELL!!!

meant to do lower ME today but back twinged doing squats, so stopped session there and then, paining like hell, feels like something needs to pop back into place, cant believe this is happening with a bloody exam 2mz!!!

[Scourge]

Good start to this routine then... :p

Seriously though - Bad luck mate. See how it feels tomorrow - Could be nothing.

[ice_mach]

LOL! well i'm into my 6th week,so not really a bad start!LOL, just stretching as much as possible, and perhaps try sleeping on the floor, cos it hurts like a bitch at the mo, but stretching seems to help a lil, just dont want to have to wake up tommorow thinking damn i can't go to my exam.

[ice_mach]

back all nice and fixed up now! still decided to do upper body rather than lower to avoid compression

Bench-3x13 @ 40kgs
Thick Bar Skullcrushers 4x10 @ 30kgs
Pullups-10,10,4,10
DB reverse curl-3x10 @ 10kgs
AB circuit-planks,janda situps, boxer ab exercise

nice, one more session to go and its the end of this 3 week block and on to the other exercises specified.

[Tricky]

thick bar skulls are a cool excersise4

[ice_mach]

yup that they are but extremely taxing on the forearms!oww!lol

[ice_mach]

todays workout was brutal, did extreme stretches at the end a la doggcrapp as were the step ups

step-ups-3x10 @ 40 kgs
Reverse Hyper-3x10 @ 10kgs
Hypers-3x10 @ 10kgs
Wrist Curls-3x20 with thick bar

extreme stretches- 2x30 secs for each body part

[PikeKing]

doggcrapp step ups? explain

[ice_mach]

ma bad, bad grammer, meant i did extreme stretches as outlined by doggcrapp, and they were brutal and the step ups were brutal as well

[ice_mach]

Aight 6 weeks in, it was time to go onto a new 3 week block, decided, to clean up the reps, and split the sessions between maximal strength with hypertrophy(8x3 for accessory work with 90% of my 1RM), and hypertrophy with minimal maximal strength emphasis (5x10 with 70% of 1RM)

todays session was meant to look like this
Dips @ 18kgs for a 3RM
Flat DB presses-8x3 @ 20kgs
Cable Row-8x3 @ 55kgs
Scarecrows-3x12 @ 5kgs
Cable Crunches-3x10 @ 50kgs

BUT with most of the stuff in the gym gone for "fixing" due to people not taking care of them,and loads of people in the gym the session looked like this instead

Dips-10x3 @ 16
Weighted Pushups-6x3 @ 20kgs
Cable Row- 8x3 @ 55kgs
Scarecrows (BLOODY HARD!!) only managed 2x8 @ 5
Hanging Pikes-3x10 @ BW

still quite a good session and nice pump and DOMS everywhere, forgot the extreme stretches, but did stretches all over of 5x20 sec holds.

[ice_mach]

MAN am I hurting from yesterdays workout! My glutes are as sore as hell!

Reverse Lunge-5x10 @ 30kgs
Good Mornings-5x10 @ 42kgs
Lying Leg Curl-5x10 @ BW
Single Leg calf raise-5x10 @ 8kgs Dumbbell

that was brutal! My training partner couldn't walk back from soreness in the glutes! Top that with a security job last night and a lot of pushing then you have one sore bod!

[PikeKing]

Lying Leg Curl-5x10 @ BW


leg curling your bodyweight?

[ice_mach]

lol, semantics semantics semantics, nah no loading at all mate

[ice_mach]

haven't updated this journal in time! Been really busy with my uni's summer ball prep, and then the actual ball yesterday (can't believe the first year of uni finished,didnt want it to end!!!), workin from 7-3, running around all over the place trying to stop people from pissing on generators(yes it happens we had 5 cases last year of people electricuting the family jewels),jumping the fences in their suits to get in,etc, so needless to say it showed today on my workout

Pushups:32,16,8
DB triceps extensions-5x10 @ 10kgs each
Chins-5x10
Rest skipped from pure exhaustion, oh well at least I nailed the vitals. 2mz is a brand new day and that session should go pretty well.

[ice_mach]

today my training partner kept insisting on doing his lame ass put together routine, of back triceps and shoulders, did some said **** it, and did

deadlift-130 for 3RM
Power Cleans-5x3 @ 50kgs

done and dusted, needless to say wont be training with my training partner again.

[ice_mach]

ain't gone gym in a long time cos of uni,work, and travelling.Now back in Dubai visiting fam, trying to find a decent gym with a squat rack,last gym I went to was as hardcore as gets in Dubai but is very unbearable with the plus 35 degrees weather here during summer, so on the lookout for a gym with decent aircon and a squat rack (which most commercial gyms here dont have).Oh well decided to do some GPP today rather than do nothing at all

Body Squats x 20
Jumping Jacks x 1 min
Seal Jumping Jacks x 30secs
Skipping x 2 mins
Side Lunges x 8 ea leg
Lunge walks x 10 steps
Squat Jumps x 5
Prone Scorpions x 10 each leg
Mountain Climbers x 10 each leg
Burpees x 10

[ice_mach]

wa hey finally found a gym (which is pretty hot cos the aircons dodgy but at least it had a squat rack) todays session looked like

Weighted chins 3RM:18kgs
A1)Flat DB bench press-8x3 @ 20
A2)Cable Row-8x3 @ 60kgs

[ice_mach]

was soooo hot in the gym today was dehydrating like a bitch so made for quite weak ass effort in the gym, (it was 41 degrees outside)

Deadlift 130 @ 1 (disappointed about this)
Pull throughs-8x3 @ 55kgs
Hammer strength crushing grip machine (was gonna do DB holds, but i heard alot about Hammer strength and figured it would be better for grip than DB holds)-10,10,25 @ 30kgs

[Man of Steel]

Did you see any bodybuilders, weightlifters, or powerlifters in Dubai?

[ice_mach]

Well im currently in Dubai at the mo, yeah quite a lot, a lot of men here are quite well built, and at the gym i train we have a lot of bodybuilding types and powerlifters, though if we're talkin bout anyone famous in them circles, not really well not that I know of, just the UAE strongman team once at my gym.

[Man of Steel]

Wish I had those types in my gym, you should try and pick up some tips off them. The only famous people I've had at my gym is the Scottish rugby team training now and again.

[ice_mach]

Well considering most of them speak arabic,and i on the other hand speak hardly any arabic the conversation doesn't really get anywhere,apart from this huge mofo at the gym who whenever he see's me do a BB row, he comes up and says thats wrong in arabic and shows me the form for an SLDL or a DB row he shows me the form for rear delt flyes!LOL

[ice_mach]

Energy system training day(change of direction focus)

Bodyweight squatsx10
Jumping Jacksx15
Seal Jumping Jacksx15
Front Skips-5 Mins
Stationary Side Lungex8
Stationary Leg swings (back to front, and side to side)x10 each leg
Reverse Skipsx2 mins
Squat Jumpsx5
Mountain Climbersx10
Groinersx10

Build up sprints on beach (damn my calf's hurtin!!)-bout 5 mins
Swim in beachx20 mins

[Narc]

Beach sprints are where the real men are at :023:

[ice_mach]

LOL, my calfs still on fire!

[ice_mach]

Im really lacking in water, was feeling really dizzy in the gym.Anyways I still slugged on and did this

Dips:15,15,6
A1)Pullups-6x6
A2)Military Press-6x6 @ 35
B1)Thick Bar Curls-4x4 @ 30
B2)DB Triceps Extensions-4x6 @ 12Kgs each DB
HAnging Leg Raises-God knows how many
Hanging Pikes-God knows

Really need to increase water intake only gettin about 2 litres at most, need to increase it to at least 4 litres with the weather over here

[ice_mach]

cos here in dubai its soo hot and most houses have water coolers, for fun did some odd object lifting with 3 gallon water cooler tubs

cleans+press
farmers walks

then 5 mins of HIIT on beach sprints and 30 mins swimming

[ice_mach]

AM

Energy system training day(change of direction focus)

Bodyweight squatsx10
Jumping Jacksx15
Seal Jumping Jacksx15
Front Skips-5 Mins
Stationary Side Lungex8
Stationary Leg swings (back to front, and side to side)x10 each leg
Reverse Skipsx2 mins
Squat Jumpsx5
Mountain Climbersx10
Groinersx10

PM

Warm Up
GHR-1x8
Pulldown Abs-1x12@40
Lat Pulldowns-1x12@40
DB bench-1x12@12



Weighted Chins-3RM @ 20kgs
A1)Flat DB bench press-8x3@22kgs
A2)Cable Row-8x3 @ 65kgs

[ice_mach]

No warm up today, gym was wayy too busy but here's wot i did

Deadlifts on 6" platform upto a 110kgs 1RM
Front Squat-2x(3/2/1) Wave @ 50 kgs
GM's-3x8 @ 50kgs
Hyperextensions-3x8 @ 10kgs

[Knighty]

No warm up for a 1RM DL?

[ice_mach]

yup there was a warm up,not the warm up i would have liked but 6 warm ups as CT stated.just didnt put it in

[ice_mach]

Man is it hot and humid here in Dubai 41 degrees today, and it really doesnt help that the aircon at the gym isnt working properly.Was feeling dizzy but carried on

Warm Up

Glute Ham Raises-1x10
Ab Pulldowns-1x12@40kgs
Iso Pushups-3x30 sec holds

RE Day
Dips-13,13,9 (Have to change exercise next week come at a standstill here)
A1)DB Triceps extensions-3x6@12kgs each hand
A2)Thick Bar Curls-3x6@25kgs
Pullups-8,7,7,5,5

Will do some cardio and prehab tonight looking like this

General Warm-up Phase

*
Body squats x 10
*
Jumping jacks x 15
*
Seal jumping jacks x 15
*
Front skips — 20 yards down & back
*
Stationary side lunge x 8 each leg
*
Side shuffle, 20 yds. down & back
*
Stationary leg swings (front & back) x 10 each leg
*
Stationary leg swings (side to side) x 10 ea. leg
*
60% Build-up sprint (arm & posture focus) — 30 yds. down and back
*
Lunge walk x 10 steps down and back
*
Backpedal x 20 yds. down and back
*
Squat jumps x 5
*
75% Build-up sprint — (knee drive focus) — 40 yds. down and back

Ground-Based Mobility Phases

*
Back bridges x 10
*
Iron cross x 10 each leg
*
Rollovers into V sits x 10
*
Birddogs (on all 4’s) — 10 each arm/leg
*
Fire hydrant circles (on all 4’s) — 10 fwd, 10 bkw ea. leg

*
Prone scorpions x 10 ea. leg

*
Mountain climbers x 10 ea. leg

*

[ice_mach]

Yesterdays session went pretty well did

Speed Deadlifts of 4'' box-8x1@60kgs
Low Speed Box Squat-5x2@60kgs
Powercleans-5x2@50kgs
RDL with 3 sec pause at bottom-3x6@22kgs per hand

[ice_mach]

Some more GPP/Prehab today,decided to change it up

Supine Bridges-3x15
Warrior Stretch Lunge-10x20secs
Dead Bug Twists-20
Side Hip Thrusts-10
Dips Shrugs-10
Chin Tucks-10
Prone Cobra's-10
Scap Pushups-10
Prone Bridge+Left Side Bridge-30secs
Prone Bridge+Right Side Bridge-30 secs
Bodyweight Squats-10
Jumping Jacks-3x50
Skipping-3mins
Horse Stance-30secs
Prone Scorpions-10
Mountain Climbers-10
Groiners-10

Fullbody stretches-3x20secs

Felt good, ever since doing GPP every other day in the morning before brekkie and stretches every day, I've been recovering really well, and in general feel good doing it.

[Man of Steel]

Is it just random GPP or are you doing it for a sport?

[ice_mach]

Sort of both I do sprinting so change of direction GPP isnt really needed,but Im thinking of rejoining the american football team back at uni so decided to do it,plus i enjoy it more than cardio

[ice_mach]

Supine Bridges-3x15
Warrior Stretch Lunge-10x20secs
Dead Bug Twists-20
Side Hip Thrusts-10
Dips Shrugs-10
Chin Tucks-10
Prone Cobra's-10
Scap Pushups-10
Prone Bridge+Left Side Bridge-30secs
Prone Bridge+Right Side Bridge-30 secs
Bodyweight Squats-10
Jumping Jacks-3x50
Skipping-3mins
Horse Stance-30secs
Prone Scorpions-10
Mountain Climbers-10
Groiners-10

Fullbody stretches-3x20secs

[ice_mach]

PM weights session

Maximal Effort Exercise-Chins

2x5@bodyweight only
1x5@6kgs
1x5@8kgs
1x3@10kgs
1x3@12kgs
1x3@14kgs
1x3@16kgs
1x3@18kgs
1x3@20kgs
1x3@22kgs

Accessory Exercises

A1)Flat DB bench press-8x3@24kgs
A2)Cable Row-8x3@70kgs-Damn these were hard!!

[ice_mach]

forgot to mention this week is the end of this particular 3 week block, next week a whole new block which will look like this

ME Upper Body
Lockouts to 3RM
Pushdowns-4x10
Chins-4x10
DB Shrugs-5x10

ME Lower Body
DL on 6" Platform upto 1RM
Low Position Front Squat-6x1
Good Mornings-3x8
Back Extensions-3x8

RE Upper Body
Pushups-3xMax
Chest Supported Rows-5x10
DB decline Press-4x6

DE Lower Body
Speed DL's on 6" Platform-8x1
Box Squat-5x2
Power Cleans-5x2
RDL-3x6 with 3 second pause at bottom

[ice_mach]

Recovery Workout

Glute-Ham Raises-3x6
Romanian Deadlifts-2x20@10
Pushups-2x20
DB rows-2x12@10

In and out in like 15 mins, no more training cos 1)gym membership ran out 2)goin to lebanon on the weekend 3)guess i should take a week off

[Scourge]

When you back?

[ice_mach]

Im back, just didnt think anyone actually read this journal lol

[ice_mach]

My last workouts

Dynamic Effort Squat/Deadlift day

Warm Up:

Glute Ham Raise-1x8
Pulldown Ab's-1x12@50kgs
RDL-1x8@12kgs DB's
Lat Pulldown-1x12@20kgs

Workout
Dynamic Effort Squat-8x2@60kgs
Dynamic Effort Deadlift-10x1@70kgs
Hyperextensions-5x6@+10kgs
Hanging Leg Raises-5x10

[ice_mach]

yesterdays workout

Warm Up:
Glute Ham Raises-1x8
Pulldown Abs-1x12@50kgs
RDL-1x10@20kgs
Lat Pulldowns-1x10@30kgs

Maximal Effort Bench
DB Bench Press

2x5@25lbs
2x5@30lbs
1x5@35lbs
1x5@40lbs
1x3@45lbs
1x3@50lbs
1x3@55lbs
1x3@60lbs
1x1@65lbs- fail

Accessory
DB triceps extensions-7x8@25lbs
Lat Pulldowns-5x10@70kgs (only wide grip pullup facility)
BB shrugs-5x10@60kgs

[Scourge]

Nah, I'm reading it but you seem to know your shit so I've not piped up.

[ice_mach]

lol nah im still learning, i'd say you're more knowledgeable than me

[Scourge]

lol nah im still learning, i'd say you're more knowledgeable than me
Know it. :023:

[Fred]

i know more than both of you

[666]

Your knowledge of bondage and S&M doesn't count in this instance though.

[Fred]

you weren't saying that last night :kinky:

[ice_mach]

Lmao :)

[ice_mach]

Anyways todays lifting, went pretty well despite commercial gym settings got some pretty wierd looks at me lifting and a MILF trying it on!Woo Hoo!LOL

Forgot to do warm up

Maximal Effort SQ/DL
DL
1x5@40kgs
1x3@50kgs
1x3@60kgs
1x3@70kgs
1x1@80kgs
1x1@90kgs
1x1@100kgs
1x1@110kgs
1x1@120kgs
1x1@130kgs
1x1@140kgs
1x1@150kgs (+20kgs PR!)

Assistance exercises
Hyperextensions-5x10+5kgs
Good Mornings-3x10@50kgs
DB Side Bends-5x10@35lbs

[Scourge]

Sweet. 20kg is a niiiice PR.

[ice_mach]

thanks, i think i used to warm up shit, i jus used to do as many of 5 reps then 3 then 1,n i always used to tire out pretty quickly then i started lookin at some journals over at rugged mag and saw how the diablo crew did their warm ups to 1RM and i was pretty much flying through the weights, the only thing that let me down today was grip i was pretty sure I could have gotten 155-160 easy had my grip not failed.

[666]

Even using mixed grip? Nice work on the PR.

[ice_mach]

I'll try that next time, though i heard you could get a ripped bicep from doing that?

[Fred]

its an exaggerated risk imo

andy bolton is doing fine

[BengDogg]

I'll try that next time, though i heard you could get a ripped bicep from doing that?

Depends on a lot of factors, i imaginne the real big lifters who are equiped are more at risk cos of the incredible loads htey use, i could be talking out my arse though :033:

[ice_mach]

aight cool will do that next time

[GoldenArrow]

Since the deadlift world record was done in a singlet, yes you are :D

Anyway, try hook grip, rock solid for me. (and my grip is SHIT)

[ice_mach]

thats wot i actually used bro, dunno why but the bar felt like it was slippin outta my hands maybe i just have sweaty palms?LOL

[Icepick]

use chalk if you are not using already

[ice_mach]

Today was a good one, dont know just felt good lifting today came out the gym feeling really energised

Warm-Up:
GHR-1x10
RDL-1x20@5kgs
Drop Altitude Pushups from 8 inches-1x3+30sec hold at bottom
DB swing from back to front-1x12@25lbs

Workout

Dynamic Effort Bench Press-8x3@50kgs

Assistance exercises
Incline DB Bench Press-3x10@35lbs
Wide grip chins-4x10

done n dusted

thanks for all the suggestions on improving grip Im thinking of buying a book on improving grip might come useful if i play American footie this year any suggestions?

[BengDogg]

seriously jon brookfields mastery of hand strength is the best, you can borrow my copy if i find it, you cover postage and send back when read, its like the grip bible
will look this weekend for it, i know i have it somewhere

[ice_mach]

Cheers bro!Awful nice of you!I'll give you a pm or somin when I get back to england from dubai

[BengDogg]

ok yeah remind me then

[Angel Delight]

When do you get back from Dubai Ice?

I'm still contemplating trying to get a job there for a year or so. My friend found some interesting jobs.

[PikeKing]

I'm still contemplating trying to get a job there for a year or so. My friend found some interesting jobs.

did she find a job as a yeti impersonater

[ice_mach]

When do you get back from Dubai Ice?

I'm still contemplating trying to get a job there for a year or so. My friend found some interesting jobs.

end of this month babe, wot jobs he find?

[ice_mach]

todays session

Warm-Up:
GHR-1x8
Pulldown-Abs-1x12@50kgs
Lat Pulldowns-1x12@20kgs
RDL-1x8@12kgs


Dynamic Effort Workout SQ/DL

Dynamic Effort Zecher Squats-8x2@70kgs - got really wierd looks doing these lol, but man do they give you a bicep pump!
Dynamic Effort Deadlifts-10x1@80kgs
Hyperextensions-5x6@15kgs
Hanging Pikes-10,10,4,3 (HARD AS ****)
Pulldown Abs-1x10@70kgs

Done, great session really feeling good nowadays, no tiredness etc

[ice_mach]

Todays Training

Warm-Up:
GHR-1x8
Pulldown-Abs-1x12@50kgs
RDL-1x10@25lbs DB's
Chins-1x10

ME DB Bench(weight of each DB)
2x5@25lbs
1x5@30lbs
1x5@35lbs
1x5@40lbs
1x3@45lbs
1x3@50lbs
1x3@55lbs
1x3@60lbs
1x3@65lbs-PR + 2 reps
1x1@70lbs-PR

DB Triceps extensions-4x8@30lbs
Chins-5x10(abs were caining on this from pikes and pulldowns yesterday)
BB Shrugs-5x10@65kgs

Great great workout can't believe the two PR's was suprised I repped out 3 with 65lbs when last week I failed it

[GoldenArrow]

Whats going on here.....benching 70 lbs???

[ice_mach]

whoops DB bench

[GoldenArrow]

1 rep with 32 kilo dumbells?!?

[ice_mach]

Yeh yeh I know not strong but I never train Bench so hence Im shit at them, just been training Dips and Chins as an ME exercise

[ice_mach]

Im weak and Im working at it GA, any tips etc much appreciated

[GoldenArrow]

I've only just noticed how low your lifts are tbh (no offense!):ninja:

I see no mention of your body weight, I have a funny feeling you're under 180 lbs though....?

[ice_mach]

Yeah im aware of it mate nothing to be offended by they are pathetic, two reasons 1)always have done Waterbury routines and he uses wierd rep ranges like 2x30 (2)Been training for a year and bit started off at 112lbs at 6ft now am 175lbs.I'm also a sprinter for my uni (100m).Anyways no more hypertrophy BS just increasing the weights on the lifts im using

EDIT-Forgot to mention 2 operations one to remove a papilloma growth on my tongue(no solid food for 2 months), and second I had my appendix removed so was out for 3 months there,also being a Muslim we are obliged to perform rammadan where for one month you fast for 12 hours every day. An accumulation of all of these has made me very inconsistant with my training and much like Knighty caused me to drop and gain weight every quickly

[GoldenArrow]

:banana: I was right!!!!!!111one

Anyway.....

1. you don't train like a sprinter
2. good gaining so far, keep it up
3. I thought waterbury was the guy that recommends 10x3? Either way, 10x3 is good!
4. Fasting for 12 hours leaves 12 to eat!!! :023:

[ice_mach]

1)Dont I?LOL oh well we never actually run,there's only 2 ppl in the team LMAO
2)Thanks (without sounding like a arse licker)it means alot coming from you
3)Yeh he's the one, can't argue that it isnt
4)LOL so where do I sleep?LOL jks,its an excuse, this year (oct the month of fasting starts again) I aim to dial in my diet 100% in the month of fasting

[GoldenArrow]

Sleep during the day, you know, work or school, that's what its for.....

So are you or are you not a sprinter? If that's the priority maybe you'd better start training for it?

[ice_mach]

TBH its just something I joined during freshers to do outside of normal training, as for actual sprint training I do alot of SPP like 2x40m sprints,2x100 m sprints, 100m beach sprints

[ice_mach]

Todays workout was cut short had to pick up folks from airport but nonetheless nice and sweet

Deadlift hit a 1RM of 160kgs
DB side bends-3x10@45lbs

[the block]

if you're going back to enga-land then fasting will be a piece of cake. days are a lot shorter there. however if you stay in dubai then you'll get very thirsty or you can do what i do which is stay in the "tardis" (my flat) most of the day!

i'm in egypt and the day breaks at about 4.50am at the moment and finishes at 7.40pm which is about 14hours. of which i spend 6 asleep :) minimum.
i find that fasting takes its toll after about 10days when you are properly drained.

but IIRC you know what you're doing regards eats and stuff plus you have the huge backup of family cooking which i am going to miss this year :(

[ice_mach]

LOL, actually no fam to do rammadan with, my fam moved to Dubai from London,and I study in Essex, so last year I pretty much opened fast closed fast all by myself,and I can honestly say it was tough at times,walking around etc.Not as tough as you but still you get really drained after a while, but mashallah I kept every single day of fast,celebrated eid with some fam friends back in london.SO you and I are sorta in the same boat,lol.

[ice_mach]

Maximum Effort Bench Press

Warm-Up:
GHR-1x10
Pulldown abs-1x12@50kgs
Iso-Pushups-2x30secs

Workout

A)Bench Press
1x5@bar
1x5@30
1x5@40
1x5@45
1x3@50
1x3@60
1x3@65
1x3@70kgs-stopped here no one in gym (the weekend has started here)

Assistance Exercises

B)Incline DB Bench Press-3x6@40lbs
C1)Cable Row-3x8@60kgs(too easy)
C2)Straight arm Lat Pulldown-3x8@30kgs
D)Hammer Curls-3x6@30lbs
E)Plank,Side Planks-5x30secs

Nice session done and dusted

[ice_mach]

Repetition Effort Lower Body Workout

A)Bulgarian Split Squats-3x12@30lbs DB each hand
B)GHR-3x10
C)Hypers-3x10@+10kgs
D)Wrist Curls-3x10@25lbs(All other BB's taken)

[ice_mach]

Todays pumper chumper routine

Repetition Effort Upper Body

A)Bench Press @ 50kgs: 9,8,6

Assistance Exercises

B1)Palms facing each other chins-3x8@BW+15lbs
B2)Face Pulls-3x8@25kgs
C1)BB Curls @ 65lbs:8,4(got extreme wrist pain here)
C2)Triceps Pushdowns-2x8@45kgs(easy)
D1)Cable Crunches-2x10@70kgs
D2)Side Bends-2x10@45lbs DB

Good workout despite it being a pump chump workout

[ice_mach]

Ground-Based Mobility Phases- Prehab Work

Back bridges x 10
Iron cross x 10 each leg
Rollovers into V sits x 10
Birddogs (on all 4’s) — 10 each arm/leg
Fire hydrant circles (on all 4’s) — 10 fwd, 10 bkw ea. leg
Prone scorpions x 10 ea. leg
Planks x 20 secs
Side Planks x 20 secs ea. side

Stretches all over-1x30 secs

[PikeKing]

its good to see you doing this stuff? do u have injuries?

if you dont have injuries its even better to see you doing it, well done

[ice_mach]

NO no injuries just took some advice from you and Knighty and reading stuff off elitefts and thought I might as well include them, better to spend half an hour doing something like that rather than not and sustain an injury later on in the future

[the block]

cool. some more funky moves like PK's journal!

[ice_mach]

Yup more funk than the 70's lol

[ice_mach]

Back in gym today, lately been really busy with other things in life so gym had to take a back seat, anyways todays session

Maximum Effort SQ/DL

A)Good Mornings- bench press bench acted as power rack in this case, so unracking bar looked something like (if it existed) wide stance bottom position good morning squats, after a while I couldnt unrack it from that position despite being able to do more

1x5@bar
1x5@30kgs
1x5@40kgs
1x5@50kgs
1x3@60kgs
1x3@70kgs
1x3@80kgs- Couldnt unrack it here from bench

B)Lunges- 2x10@30lbs DB's 1x5@60lbs DB's- Swinging motion of DB's canes forearms
C)Pull-Throughs- 3x15@45kgs
D1)DB Shrugs-3x15@55lb DB's
D2)Plate Pinches-3x15s holds with 2x5kgs plate+1x2.5 kgs plate ea. hand

Conclusionary thoughts- I suck and hate high rep work,therefore gonna bang on with high rep work for assistance ex's

[the block]

i used to hate high rep stuff too but after a while you get used to it and wear a pink leotard.

[ice_mach]

ROFLMAO!!!.....lol,anyways hows Egypt keeping you bhai?

[ice_mach]

Been really busy and have no net at home, here are some updates

ME SQ/DL
Good Mornings: 1RM of 100kgs
Glute Ham Raises on lat pulldown: 3x10- fookin hard this, I could hear my hams snapping
Pull Throughs: 3x8@65kgs
Pull Down Abs: 5x10@65kgs
Straight Leg Raises: 5x15

ME BP
Board Press:1RM of 95kgs
Cable Rows-4x6@70kgs
Lying Barbell tricep extensions- 6x10@30kgs
Push Downs: 3x10@45kgs
One Arm Press: 3x10@12kg DB

[Scourge]

Oooh... An update.

[ice_mach]

Lol.

[Fred]

how big was the board?

[ice_mach]

No idea, didnt use a board used a yellow pages (amid weird looks in gym)

[Fred]

not bad, i thought your normal bench is a lot lower than that?

[ice_mach]

Dunno man, you lift more in the board press then you do in normal bench, plus I been doing new routine www.elitefts.com this routine called Training program for high school field athletes, still westside but more structure than when I was moving things around etc

[ice_mach]

Also before I was training in dubai by myself with no power rack, so always feared the bar falling on me

[the block]

ROFLMAO!!!.....lol,anyways hows Egypt keeping you bhai?


only just realised that you posted this!

egypts fine although its really annoying at times as the locals all speak a slang version of arabic which a) i am not learning and b) have no real chance of understanding. its a pain in the backside trying to get anything done here, i.e. buying stuff or anything official. i miss the rules and regs of england. i even miss the bloody traffic system. here you just walk in the middle of the road and expect not to get run over. jay walking basically.

aside from that its ok as i'm in the posh part of town due to being a rich foreigner!