Offseason Begins!

ME Lower Body

ATG Squats
45x5
95x5
115x5
135x5
155x5
190x3

Step-ups (box above knee level)
35x6 each leg
35x6 each leg
35x6 each leg

45 Degree Back Extensions
25x10
25x10
25x10

High Rep Abdominal circuit
Total Circuits- 3
Reps used for each exercise- 20
Exercises: Ab Crunches, Side Ab Crunches, Bicycle Situps

Last exercise Leg raises till failure

**Notes
-190x3 on the Squat made me happy. Today was ME lowerbody so I had to work up to a max set of 3-5 reps
-Step-ups destroyed me. Physically and mentally. Like I was like to the point where I didn't even wan't to do it anymore. So I did 6 reps on each set. I had the option of 3 sets of 6-10. On the last set I wanted to see if I could beat 6 reps but I couldn't get my ass on the thing. I was gone. I was breathing really hard.
-The back extensions was odd- never worked my lowerback/ass at the same time.
-Abs were good. Like the high rep circuit

Program seems fun so far. Can't wait till reap all the benefits of it.
 
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ME Upper Body

Bench Press
45x5
95x5
135x5
155x3
180x1

Dumbbell Floor Press
30x20
30x29
30x17

Barbell Rows
95x12
95x12
95x12
95x12

SUPERsetted w/

Rear Delt Flys
8x8
8x8
8x8
8x8

Dumbbell Shrugs (minimum rest)
30x10
30x10
30x10
30x10 (last rep hold)

Barbell Curls
55x10
55x7, finished with 45x3
45x10

**Notes
1.)Bench press is pissing me off. I was suppose to work up to a max of 3-5 reps. But I only managed 1 rep on 180 pounds. I can max out 200 but yet any weight from 175-200 I can't do 2 reps. I'll get that bitch next time.
2.)Dumbbell Floor press is new. Worked my triceps pretty good
3.) The superset kicked my ass. I was surprised when on the rear delt fly I could only use 8 pounders? This is a muscle I have never directly worked before.
4.)Barbell Curls; eh just got through it. Its hard to believe sometimes; but I really don't like workout out biceps. If I had to choose between that and deep squats; I would choose the squats.
 
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Repetition Upper Body Day

Bench Press
95x10
105x9
115x8
125x7
115x6
125x5
135x4
145x2
135x3
145x1

SUPERSET Latpulldown/Rear Delt Flys

Lat Pulldowns
130x8
130x8
130x8
130x8

Rear Delt Flys
8x8
8x8
8x8
8x8

SUPERSET Barbellshrugs/tricep pushdowns

Barbell Shrugs
195x10
195x10
195x10

Tricep Pushdowns
50x10
50x10
50x10

Heavy Dumbbell Holds
75 x max time
75 x max time
75 x max time

**Notes
Bench Press- did that pyramid thing again. Was planning on doing 3xmax reps with 135 pounds but my Father took me today to screw things up. Wasn't as bad as I thought. I took the many sets to practice my new bench press form (thread in weight training section) and I actually did pretty good.
 
ME Lower Body

ATG Squats
45x5
95x5
135x5
160x3
190x3

Stepups (box above knee level)
35x7
35x7
35x9

45 Degree Back Extensions
45x10
45x10
45x10

Ab Circuit
1.) 20 crunches, 20 side crunches each side, 20 bicycle situps
2.) Same as above
3.) Leg Raises till failure, think I gotta about 6

Notes
**Hit 190x3 on the Squat. I actually thought I wen't up 10 pounds but I didn't. Apparentely I did 190x3 on feb 6 also. oops
**Steups almost made me puke again. On that last set I gave it all I got and managed to pull off 2 more stepups with each leg
**Legs/Abs are pretty trashed up today. We have no school tommorow because of primary elections so I should get some good rest.
 
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Today I made history.


I did cardio.

Treadmill
First 20 mintues- Fast paced like a semi HIIT
Next 10 minutes- Highest incline
Next Hour- Steady cardio, every now and then spiking messing with incline.

Total Time: 1 hour, 30 minutes

Burned about maybe around 800 calories

Theres all this crap about how cardio will burn muscle and make slow-twitch muscles. But my aerobic base sucks; and I learned that when doing the stepups. Even if the cardio does build some slow-twitch muscle it will help me gain muscle mass overall too my legs which will translate over to strength gains in my squat. And since I will burn some fat off this my strength:mass ratio on the squat will increase. I'm thinking of maybe doing 1-2 HIIT sessions a week and 1 SS like I did today. All this stuff just was an excuse not to do cardio; but no more.
 
This is the best school week of my life :)

We were off Tuesday for Presidential elections
Now we are off today because of Ice/Snow
Next Monday we are off for Presidents day.

This is awesome
 
I don't know if I'm so keen on the second one. It would be better if you could get off the day because the weather is so nice and head down to the beach like NBS or I can do.

:p
 
ME UpperBody

Bench Press
45x5
95x5
135x3
160x1
180x1
160x3

Dumbbell Floor Press
30x20
30x41
30x27

SUPERSET DUMBBELL ROWS/ REAR DELT FLYS

Dumbbell Rows
30x12
30x12
30x12
30x12

Rear Delt Flys
10x12
10x12
10x12
10x12

Dumbbell Shrugs
30x10
30x10
30x10
30x10

Barbell Curls
45x10
45x10
45x10

**Notes
1.) The Bench Press is starting to really piss me off. Even with the form change it made know difference. Lighter weights felt easier but when I get to the heavy weights I can't lift them. I am gonna switch my ME upperbody exercise to something else.
2.) My floor dumbbell bench press, however, got ALOT better. Before I had 20, 29, 17. This time I achieved 20, 41, 27 a HUGE difference.
3.) My rows I need to switch to barbell. 30 aint doing it anymore
4.) I feel my rear delts getting alot stronger. I used 10's thie time and did 4x12.
5.) I need to replace shrugs with something else or use a barbell
6.) Bicep curls...ugh. It will go up....At least this time I selected a weight I can complete for a full 3x10
 
Where is your weakness in the bench? Off the chest, lockout, mid-way, what?

If it is anything other than lockout, you don't need floor presses. You need more tricep work. Like, way more. The new bench form you have incorporates the tri's more, so you need to bring them up to use them well.

I agree though. Switch your ME exercise choice. I personally like weighted dips. But you might want to look into doin some OH presses.
 
LeiYunFat said:
Where is your weakness in the bench? Off the chest, lockout, mid-way, what?

If it is anything other than lockout, you don't need floor presses. You need more tricep work. Like, way more. The new bench form you have incorporates the tri's more, so you need to bring them up to use them well.

I agree though. Switch your ME exercise choice. I personally like weighted dips. But you might want to look into doin some OH presses.
Click to expand...

I decided to go with the close-grip bench press. Last time I did thoughs I did 2x8 with 95 pounds and that was pretty hard. My triceps got some cathing up to do.

Dynamic Effort (DE) Lower Body

Box Squats (box below parallel; right below the bottom of the knee)
135x3
135x3
135x3
135x3
135x3
135x3
135x3
145x3

Step-ups (box above knee level)
45x6
45x6
45x7

45 Degree Back Extensions
35x10
35x10
35x10

Weighted Basu Ball Crunches
25x15
25x15
25x15

Leg Raises
1 set to failure
1 set to failure

**Notes
1.) Box Squats were pretty cool. I'm not sure if I was suppose to use more weight or not. That 8x3 with 135 was easy.
2.) Step-ups with more weight were awesome. I'm getting better at them. I'm gonna continue doing cardio so my stamina gets better for them.
3.) Thats it; dynamic effort lowerbody is pretty boring. My favorite day is the max effort lowerbody day and the repetition upperbody day. The ME lowerbody is on Sunday and the repetition upperbody I have on Monday. Tommorow I might try some HIIT cardio depending on if my legs are not sure; they shouldn't be.
 
You need more tri work than that. It's cool to have a close grip bench as your ME for a couple weeks but you should throw in more high rep stuff, especially at the end. From a recovery stand point, cg bench and dips are high recovery, tri extensions are low. You can afford to do high reps of extensions at the end of your upper day.
 
Checked my weight today after not paying attention to it for like 2-3 weeks. I am 191.8. So I'll look back into my history on this journal see if I gained/lost.

Repetition Upper Body

Barbell Bench Press
135x14
135x7
135x5

SUPERSET Latpulldowns/Rear Delt Flys

Lat Pulldowns (I use underhand close-grip all the time)
140x8
140x8
140x8
140x8

Rear Delt Flys
12x8
12x8
12x8
12x8

Lateral Raises
10x8
10x8
10x8
10x13

PowerCleans
135x3
135x3
135x3
135x3
135x3

Tricep Pushdowns
100x15
100x15
100x15

Heavy Dumbbell Holds
80xmax time
80xmax time

*Notes
-The Bench press with 3 sets of failure was good. I felt like I could get 135 up 20 times but instead I got 14 which isn't bad at all.
-The latpulldown wen't up 10 pounds and the delt flys went so I'm happy for that.
-Lateral Raises I gotta begin to add more weight. Started off with 8 pounds doing those and now I can move up to 12's.
-Didn't feel like doing shrugs so I did powercleans to work my traps. Havne't done powercleans forever.
 
ME LowerBody

Deadlift (work up to max of 3-5 reps)
95x5
135x5
185x4
225x3
275x3

Step-ups (box above knee level)
45x6
45x6
45x6

Back Extensions
45x10

Romanian Deadlifts
115x10
115x10
115x10

Hanging Leg Raises
15
7

Notes
*Haven't deadlifted in a long time; it felt good. Luckily for me my deadlift didn't feel like it wen't down at all. I get to deadlift one more time on my next ME lowerbody day before I switch to squats again.
*Step-ups were the hardest ever. My traps were getting sore from holding the bar. It mentally pushed me.
*I could do more on the romanian deadlifts but I used light weights and wen't fast. I was pretty much dead after the deadlifting and step-ups

Also forgot to mention I ran a 5.26 40 yard dash! Fastest I had ever ran.
 
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Pretty sick today for some reason. Didn't go to school. Odd reasons I was up at 2:00 am, then again at 4:00 am. Sucked. Luckily I don't workout today.
 
After 2 days of good rest I was ready to hit the gym

ME UpperBody / HIIT Cardio

Close Grip Bench Press
45x5
65x5
95x5
115x5
135x5
145x4

Chinups
4
2

SUPERSET Cable rows/ rear delt flys

Seated Cable Rows
100x8
100x8
100x8
100x8

Rear Delt Flys
12x8
12x8
12x8
12x8

Dumbbell Shrugs
80x8
80x8
80x8

Barbell Curls
50x8
50x8
50x8

Cardio: HIIT Training
40 second jog, 20 second sprint
Total Time: 20 minutes

Notes
1.) The close grip bench press was new. Next time I will use 150 and lighten the warmups- the reason I did 135 and 145 is because I don't know my own strength on this exercise
2.) Getting back into chinups. First max set I got 4, Second Max set I got 2.
3.) I had never done seated cable rows before but they felt good in the middle of my back; a target I rarely hit.
4.) Added in some HIIT cardio. Usually I don't advise doing cardio on the same day as you lift; but I had a whole box of captain crunch today :)
 
I missed my dynamic effort lower body but I bounced back with a good workout today. Gonna do some plyos or something today to make up for it and it should not effect my Max effort lowerbody workout tommorow.

Repetition Upper Body Day

Pushups
30
6
4

SUPERSET Latpulldown/Rear Delt Flys

Lat Pulldowns
150x8
150x8
150x8
150x8

Lateral Raises
15x8
15x8
15x8
15x8

SUPERSET Barbell Shrugs/ Tricep Extensions (absolutely no rest)

Barbell Shrugs
135x10
135x10
135x10

Skull Crushers
50x10
50x10
50x10

Reverse Wrist Curls
45x10
55x10
65x10
75x10

Notes
1.) Two guys were holding up the Bench Press and they were gonna be there for a while. So I did Pushups instead. I am glad I did. I haven't done pushups in a while and I gave it my all. Its the first time I ever did 30 straight pushups (record was 28) and it worked my chest/triceps really good
2.) My lat pulldown continues to increase. Now I am at 150 pounds
3.) My Rear Delt Flys have doubled. I started off using 7's now I am using 15's.
4.) The shrug superset with tricep extensions was a killer because I had no rest at all.
5.) The last exercise is always grip strength so I decided that maybe I should work my forearms because I never worked them. I forgot that there is a muscle there.....

Overall this is one of my best workouts since starting West-Side.
 
Missed my ME Lowerbody today. No biggie though; I'll make it up tommorow. I couldn't go to the gym because my Father has to coach a wrestling tournament today. Still sore from yesterdays workouts. Them pushups killed my triceps

It would have not mattered anyway. I wen't to sleep at 4:00 PM and woke up at 9:00. I slept 5 hours because I didn't get enough sleep last night

Which reminds me that Sleep is very important for an athlete and I am not getting 8-10 hours of sleep everyday.
 
Sleep is the buisness man, your workouts are looking good as well.
 
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