Seo's Log 2009

I'm probably going to miss todays workout, have a wedding all day and i didn't want to go early this morning and die, and have weddings all day tomorrow, fun stuff I know.  If anything this program will get my lower back huge, it already feels way swolen up and thick.  It might also be worth mentioning I stopped taking supplements before I started this program, only have a protein shake on rare occasions and sometimes take a multi, but that's about it.  I will start the creatine and beta up later on when I start back into power training.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Fairplay on the squats I've never tried the 20 rep programme but I know how ****ed I feel after ten reps. Serious test of a man if you ask me.

''If one is after quick results one never learns an art.''

Erich Fromm

It is definitely harder than I would have expected.  Today I had some help, only one squat rack at this place and a couple guys into crossfit shared it with me.  Once I got to 13 reps I couldn't breathe and had the guy unlatch my belt and then I kept pounding out reps, at about 16 I started to burp vomit into my mouth, I just swallowed and kept going.  I dunno if I can stick with this program I am gaining weight too fast.  Weigh in of 220!!!!!

SOHP started this heavier then i meant to
115x12
125x12
135x8  I am really getting better at this however, form is improving and surprisingly I was able to get that last rep

squats
295x20
pullovers
35x20

swiss ball push up 15
bench
155x12
165x12
175x12, I can probably increase the weight on these significantly

pendlay rows, these suck cause bending over my stomache causes me issues
135x15
145x15
155x15

SLDL
225x15 easymode
pull overs
35x20

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Didn't think I had it in me because the last two days I have been super hungry and haven't been drinking my milk.  But I nailed it.

weigh in 220, I feel a tad on the fat side, need to get my bf checked, cut might come before I hit my lbm goals.

SOHP
105x12
115x12
125x12

squat
300x20!!!
pullovers
35x20
bench
165x12
175x12
185x12
pendlayrows
135x15
145x15
155x15

sldl
225x15
pullovers
35x15
band pull aparts, and I did some swiss ball push ups in between some sets.

Feel good, a little shaky but I'm getting more used to it even though I don't really want to stick with the program I miss heavy lifting, and I'm aching to pull 600 lbs.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

good day today, doing what I want!  weigh in 220, and I'm getting more used to it.

Dynamic bench double minis
135x3x8

flat db press
60x10
70x10
80x10

BB jm press
65x10
75x10
85x10

nuetral grip chins
12
+40x5
+30x7
10

band pull aparts
3 sets of 10 with green band

did some swiss ball push ups in between and to warm up, these are great with stability on the shoulder.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Dynamic day turned into a big pr day, weigh in 222, not even eating that much, only had one meal today too.

Dynamic S/DL

speed banded box squat
185x2x8

Deadlift
315x5
365x5
405x5
455x3  beat my 1RM by 30 lbs and did 3 reps with it. of course i did 425 several months ago.

decline weighted sit ups
single leg calf raises

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Weigh in 222

ME bench

reverse band bench, kept it narrower than full wide except on last set, but whenever i bench raw which is always now i am going to stick to this narrower grip, feels better and keeps my elbows in a better position.
365x1
385x1
395x1
405x1
315x10

SOHP, wanted to go heavy it jsut didn't work, i get psyched out and through off my form when i go heavy
95x10
135x8
155x4

tricep extensions added band resistance
25
18
20

reverse band machine rows, did a sweet set up cause the machine felt funny in the starting position.
4 sets of 10 ish.

I need to start doing some cardio, I dunno what I should do, hiit, complexes, or what.  Wish I could flip some tires but that isn't a possibility just yet.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Another great day.

weigh in 221

ME S/DL

banded box squat
225x5
265x3
315x1
365x1
385x1
395x1 serious grinder but I didn't fall victim to good morning it up.  This is really good because right around this weight was hard for me even without the added bands.

band leg curls
swiss ball roll outs
sled calf raises

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

I was feeling it today, lack of food and proper rest.
weigh in 219
Dynamic bench
speed banded bench
140x3x9

bench
225x5
235x5
245x5 (benching is just starting to feel awkward to me)

BB JM press
65x12
85x12
95x12

band pull aparts
3 sets of 12

dips
3 sets of 12-15

chins, lack of regular bar so hung a bar at the top spot in the rack, it sucked, all they have is the angled bars.
3 sets of 8

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

weigh in 221 but I ate a ton right before i went to the gym.

Dynamic S/DL
speed banded deadlift
225x2x8

squat
225x10
275x8
315x5

hyper extensions
15
+45x12
+90x12

decline sit ups
10
45x10
90x10

calf raises
toe raises
ankle stability

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Got a bench shirt finally.  I found one used and it arrived today, probably way way to intense for me but I'm giving it a shot.  It is a double ply inzer ragex and it is tight as crap, I had help getting it on but my shoulders are too big it wouldn't go up on them really. needless to say I was surprised I was even able to get the bar down a little bit. weigh in 222

ME bench

shirted bench
4 boards 275x5
4 boards 315x5
3 boards 365x3
3 board 385x1 + 1 rep without board immediatelly after, got it down to about 2 board. So next week will focus on 2 board work and getting up over 400 lbs.  I think it will take close to 500 lbs and a couple months to get the shirt to touch.  The weight wasn't really tough today, jsut enough to get me used to the shirt, but you should see the cuts and broken blood vessels on the back of my triceps from the shirt pulling, the thing is insane, the material is extremely thick.

dumbell shoulder press
60x12
65x10
65x8

tricep press downs with bands
3 sets of 15, 12,10

machine rows
4 sets

Really liking this shirt, everyone on another forum told me not to get it, but I got such a good deal I figured it was worth trying out.  A thinner one ply shirt probably would have been a much better choice, and something I might buy before my first competition if this shirt won't touch or it rips my skin off.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Not so amazing day today, last two days a lot of hauling heavy buckets of cement/mortar and bending over to make it and walking down hill so my knee has been popping today, but yet I did my ME day anyways with how beat up I was needless to say I didn't lift too well, I attribute it to that or added creatine and or beta alanine being long gone from my system.

Weigh in 220.5

ME S/DL

rack pulls
315x5
365x5
405x1
455x1
495xfailx2, got it to move like 3 inches is all.

band curls
3 sets of 12
leg lifts
3 sets of 12
1 set of adduction
1 set abduction
some ankle work
some foam rolling.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Weigh in 221
Dynamic bench
speed banded bench
145x3x9
bench
185x17

BB jm press
75x15
95x12
105x12

chin ups slightly angled grip cause stupid gym has no straight bar
12
12
10
10

bent over lateral raises
20x15
25x15
30x12

workout felt pretty good.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Weigh in 223

Dynamic S/DL  Knee still sore and glute, focus was on getting these things warmed up good and some blood flow.

Speed banded box squats
205x2x8

banded good mornings
205x12
225x10
245x12

glute ham raises

ball crunches

stabilty ankle and calf raises

lower right side of my back has been sore from my heavy days, thinking it will finally start to feel better after today, work doesn't help though, need to get a job that doesn't require long periods of physical labor.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Weigh in 222.3 ish, wanted to do something kind of light and simple to help strengthen my shoulders plus moving my ME bench to saturday will hopefully put up some nice numbers in my shirt.

Some rtc external internal rotations
swiss ball push ups
one arm db rows
50x20x3
curl and press
35x15
40x12
45x12

tricep press downs

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Weigh in 223

ME S/DL

Reverse band box squats
405x1
455x1
495x1
515x1 pretty easy looking according to others so I went all out on next set
535x1 clean money rep, think 515 and 535 are prs on this exercise, last time was 505 I think.

Band leg curls
3 sets of 12

hyper extensions
15
45x15
45x15
super setted with leg raises
3 sets of 12

sled calf raises
3 sets of heavy a** weight and 10-15 reps, but I didn't add up the weight just know there was more than usual

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

ME bench

shirted bench
315x6 4 board
365x3 3 board
385x1 2 board
405x1 2 board
420x1 2 board
425x sloppy mess

pull aparts
tricep press downs

I'm coming out of the groove of the shirt and going to low without realizing it and I lose the tension and almost dump, so these guys were trying to help me realize where the bar needed to come down to.  They also thought my shirt was a size too big.  So either i gotta gain some weight or get another shirt, slightly large shirt I think would be best to learn in anyways, so going with this for now. the 420 was pretty easy, 425 would have been if I didn't let my wrist **** back, so I might throw in some direct forearm work on my next dynamic day.  Did a bunch of 2 board this time, and I think next time I can get heavier and get down to a 1 board if I can get in the proper groove, I bring it too low when Im ttrying to get the bar lower since tension goes away and it comes down easy.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

When did you start using a shirt? I feel like the last time I talked to you, you were still raw? Looks like Westside is going pretty well for you. I was going to run it for a while, but I have to lift year round at school because of football, although luckily my coach is really knowledgeble.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

You train at Westside barbell?

''If one is after quick results one never learns an art.''

Erich Fromm

westside is also a training method.
 
EDIT:wow this looked pretty stupid, as I am assuming you know that? I just meant the westside program is working out well for him, not the gym westside barbell btw.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

hehe, I got it about a week and a half ago, this was my second time in it.  Its a fun program, you could easily do westside for skinny bastards version 3 or whatever the latest one is, or just use westside principals.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

westside is also a training method.

 
To be honest Connelly I have never heard of it.

''If one is after quick results one never learns an art.''

Erich Fromm

AdamScott

westside is also a training method.

 
To be honest Connelly I have never heard of it.

well i wish i worked out at westside barbell, or even some place decent to train, I drove over an hour to get to where I lifted today, well worth it when I have the chance.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

AdamScott

westside is also a training method.

 
To be honest Connelly I have never heard of it.

Yeah, I mean quite a few people haven't, I just figured if you had heard of the gym you knew of it, no problems though, you should look into it though, very interesting principals.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Weigh in 223

Dynamic S/DL

speed banded box squats
215x2x6

speed banded deadlifts, with quaded minis, even with the 100 lb dumbells they still were lifting off the ground at the top
185x1x5

good mornings
185x15
225x15
245x15

GHR
3 sets

standing one leg calf raises
20
15
15

ankle stability in between calf sets


So, there were these little teenage kids flexing their biceps and doing curls and tricep extensions on top of one of those half swiss ball things, I just wanted to ask them what the crap they were doing, but I just figured I would leave them alone, That was UNTIL one of them was telling the other one that creatine was a steroid and some other mumbo jumbo.  I quickly corrected him but wanted to lay into him about everything else he had been talking about and how awfully wrong it was, but I figured I would just let the kid go about his merry little way.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Yesterdays work out.
weigh in 224 If I remember right

Dynamic bench, some serious issues with my biceps from my benching on saturday so everything felt like I was going to drop it even on my dips
speed banded bench
135x3x9
bench a couple sets but was extremely weak.
dips
cable rows
one set of curls to get extra blood in biceps to help heal them. I might start doing a set of curls once a week and hopefully that along with fixing my bench form will fix my problem.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

weigh in 222

ME S/DL did ok but not extraordinary

reverse band rack pulls
405x3
495x1
545x1
585x1
605xFAILx3  kept hitting my knee caps and then the bar would stop pissed me off.

BB lunges
135x10x3

swiss ball ab roll outs

sled calf raises

I really thought I should have gotten over 600 on those rack pulls but oh well will work my way up after my honeymoon. 

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx