Thursday:

OHP:
100lbs x 3 x 5 (used leg drive on last rep of last set, but nonetheless, increased weight! )

DB ShoulderPress:
33lbs x 3 x 8 (rep PR )

Squat:
45lbs x 10
135 x 5
225 x 2 x 5
235 x 5

BB Bent-Over-Rows:
135 x 5
180 x 5
225 x 5 (too much jerking, went down)
200 x 5

DB Rows:
66lbs x 3 x 8 (rep PR )

Pullups:
3 x 6

i am curios how you actually doing the bb row
..

@theCrab:

Like this.. but a bit more strict and a LOT less weight Sometimes i jerk like that on the last few reps if i can't go strict.

---

Added on June 4, 2011, 9:27 amSaturday and Tuesday:

Nothing. Family trip. I hate family trips. When it's break and i can focus on getting my lifts up, family wants to go somewhere where there's no gym. When it's school, i have too much stress. Gawd, i hate breaks -_______________-

This post has been edited by Kaffatsum: Jun 4 2011, 09:28 AM

Your pulling strength is BEAST, man.

oh so you actually row by 60 degree
i thought bent over doing 90 degree..

i am sorry but is the form in the video strict?

@theCrab
You can do them 90deg, but i find it taxing on the lowerback if done at 90deg. Also i can use more weight this way. Check out an exercise called 'pendlay rows', they are done 90deg.

@num123
No, thats loose form. If you browse through his other videos, you can find them done more strictly.

pendlay row is rest on floor
i am doing 90 degree but i stand on a bench and start rowing with a neautral back..
no lower back pain,more on rhomboids and traps..

Thursday:
fatass dad wont let me go to gym -.-

This post has been edited by Kaffatsum: Jun 9 2011, 05:13 PM

O.o

why not lol

@theCrab:
Since i'm switching programs* i'm most likely gonna mess around with exercises since the next program allows some leeway. Do you have a video of it being done 90deg?

@mikehuan:
shit, how would i know. I'm totally pissed off 'cause it messed with my schedule (was gonna go thursday/saturday). I would have an off day so i could go really heavy on Saturday on bench/squat/and deadlift. Meh. Any suggestions what to do tomorrow? I havent been to the gym in a week 'cause of stupid holiday family trip ... I still want to go heavy on Saturday.

* I'm gonna switch to WestSide For Skinny Bastards program next week and see if i can add some more weight on the lifts and my body.



This post has been edited by Kaffatsum: Jun 11 2011, 06:04 PM

Saturday:

Felt like messing around.. did some random shoulder shit then did random bicep/triceps then did heavy deadlifts!!


Deadlift:

135 x 5
225 x 5
295 x 1
315 x 1

*HELLZZ YAH!! Funny thing was that i felt as if i could have done more reps but i didn't (didn't want to ruin the happy moment). Form felt good but i still need to get that checked. It wasn't as heavy as i thought, must just be the mental barrier :DDDd

Tuesday:
Beginning of Westside for Skinny Bastards Program:

Bench:
45lbs x 15
90lbs x 5
135 x 6 x 3

DB Bench:
44lbs x 4 x 6

DB Rows:
55lbs x 4 x 15

Rope Face Pulls:
15kg x 3 x 15

BB Rows:
135 x 3 x 5 (very strict)

Decline Situps:
5kg x 3 x 15

*I saw some guy squat 405lbs on the Smith Machine today. Although he was spotted on all reps and it was on a smith machine, it was still impressive. Now i'm even more motivated to get stronger!

This post has been edited by Kaffatsum: Jun 14 2011, 09:52 PM

Thursday/Max Effort Lower Body:

Front Squat:
45lbs x 10
90 x 5
135 x 3 x 5
180 x 3 x 5

Deadlift:
135 x 5
225 x 1
270 x 3 x 5

Leg Curls:
70 lbs x 3 x 8

Lunges:
22lbs DBs x 3 x 10/leg

Plate Pinch:
2 5lb plates : 3 x as long as can hold.



This post has been edited by Kaffatsum: Jun 17 2011, 08:04 PM

Friday/Repetition day:

DB Bench:
22lbs x 10
27.5 x 5
33lbs x 12,13,7 with 60 sec in between sets

Skullcrushers:
10lbs/side x 10
15lbs/side x 3 x 8

LatPulldowns:
60lbs x 10
80lbs x 3 x 10

DB ShoulderPress:
22lbs x 3 x 15

BB Curls:
45lbs x 10
55lbs x 8
65lbs x 8

BB Shrugs:
135 x 10
180lbs x 3 x 10

Dips:
3 x 10

This post has been edited by Kaffatsum: Jun 24 2011, 10:24 PM

Monday/Max Effort Upper Body:

BenchPress:
45lbs x 15
95 x 5
111lbs x 1
135 x 5,5,8,4 (Some guy decided to spot me on 3rd set so i went high on the reps)

DB Bench:
44lbs x 4 x 6

DB Rows:
55lbs x 15,15,10,10 (Last 2 sets focused on the stretch and form)

Rope Pulls:
10kg 3 x 15

BB Rows:
135lbs x 5
155 x 5
180 x 5 (Felt good, havent done BB Rows in a while)

Decline Situps:
5kg x 3 x 10

Dips:
BW x 3 x 10





This post has been edited by Kaffatsum: Jun 24 2011, 09:56 PM

Wednesday/Max-Effort LowerBody:

Front Squats:
45lbs x 10
135lbs x 5
157lbs x 5
167lbs x 4 x 5

Deadlift:
135lbs x 5
225lbs x 5
270lbs x 5
280lbs x 2 x 5 (Felt extremely heavy, had a hard time locking out)

Leg curls:
70lbs x 4 x 8

RDLs:
135lbs x 10
160lbs x 10
180lbs x 10

Lunges:
27.5lb DB x 4 x 10/leg

Random Ab shit
idk.

Friday/Repetition Day:

BenchPress:
45lbs x 15
90lbs x 10
95lbs x 3 x 15*

Skullcrushers:
10kg+bar x 2 x 10
10kg10lbs x 1 x 8
15kg x 3 x 10**
15kg10lbs x 1 x 8**

DB ShoulderPress:
27.5lbs x 3 x 10
22lbs x 10***

Lat Pulldowns:
80lbs x 4 x 10

Dips:
BW x 4 x 10

Thick Bar DB Curls:
22lbs x 4 x 8

Random Ab shit:
idk

*Definitely had more in more, but kept it consistent.
**Guy came and asked if i just started and i lied and said yes. So i did some extra sets of skullcrushers with a spotter.
***I realized my triceps dish out alot of the strength in my shoulder and bench press. When my triceps are fatigued, my OHP and BP suck.

This post has been edited by Kaffatsum: Jun 24 2011, 10:23 PM

u got crazy poundage on back and legs lift...but why bench er...lacking?

Chow

@bata: I don't know :/ My bench doesnt seem to increase as well as i had hoped. I'm gonna start doing heavy OHPs again because that seemed to help my bench. It's also probably 'cause i dont eat enough.