Weak log

[El Freako]

WESTSIDE REPRAZENT!

I did Westside most of last year and it got me pretty damn strong, though my conditioning suffered I believe.

Good pressing strength.

 

[pingu]

Westside Rules

Last time i did it i had RE days instead of DE days. Because the guy that introduced me to westside (a norweigan powerlifter) meant that it was better for me to put on some mass, and i didnt need the speed training untill i got a bit stronger.

But now i think im going to switch beetween RE and DE days every week Still need more muscle, and need some speed in my lift, so i hope it will work

 

[pingu]

ME Upper:

No energi today... so a crappy workout.
Mostly light stuff, except from the main excersize (Floorpress).
My old PR is 130kg * 3.. So im not there yet, but at least 1 rep more then last week.

Floorpress, legs straight out, w/stop:
60kg * X
80kg * X
100kg * 3
110kg * 3
120kg * 3

Incline db press:
32kg+32kg * 8
42kg+42kg * 5
32kg+32kg * 8

Skullcrusher's:
30kg * 8
35kg * 8
30kg * 8

Pushdown, superset/alternated with wide grip pulldowns:
20kg * 15 --> 70kg * 10
20kg * 15 --> 70kg * 10
20kg * 15 --> 70kg * 10
20kg * 15 --> 70kg * 10
20kg * 15 --> 70kg * 10

Curl, with straight bar:
40kg * 8
40kg * 8
40kg * 8

Frontraise with bar, ala Charles Glass
15kg * 10
15kg * 10
15kg * 10

 

[pingu]

DE Lower:
(No belt)

Skriver på Engelsk, logger på et engelsk forum og, gidder ikke å skrive to ganger hehe.

My knee feels good , so to squat again is awesome..
But i have no speed in my lifts.. So hopefully some DE days will help heh.

Box squat (Low box):
60kg * X
75kg * 2 * 8 sets

Stiff legg DL:
80kg * 10
80kg * 15
80kg * 10
80kg * 10

Hanging legraise:
10
10
10

Some stretching of lower body for 5-10min.

 

[pingu]

DE Upper:

Benchpress, w/stop, 30-60sek between sets:
60kg * X
80kg * X
100kg * 2 * 8 sets.. Easy

DB shoulderpress:
32kg+32kg * 8
32kg+32kg * 8
32kg+32kg * 5

Tatepress:
20kg+20kg * 8
20kg+20kg * 8
20kg+20kg * 8

Wide grip seated rows, superset with pushdowns:
70kg * 10 --> 25kg * 15
70kg * 10 --> 25kg * 15
70kg * 10 --> 25kg * 15
70kg * 10 --> 25kg * 15

Cabelcurl, superset with band pullaparts:
20kg * 8 --> 10
20kg * 8 --> 10
20kg * 8 --> 10
20kg * 8 --> 10

Some light stretching of upper body, 5min...

 

[Bulkboy]

good pressing throughout in that session mate solid work!

 

[pingu]

Tnx dude

 

[pingu]

ME Lower:
(No belt)


Olympic style squat:
50kg * X
70kg * X
100kg * 3
110kg * 3
120kg * 2

Deadlift, stop on each rep, used straps:
70kg * 5
110kg * 5
150kg * 3
160 * Failure......

natural glute ham raise, negativ reps:
Bw * 6
Bw * 6
Bw * 6

Seated cabelrows:
70kg * X
100kg * 8
120kg * 8
120kg * 8

Standing ab pulldowns:
50kg * 8
60kg * 8
60kg * 6
60kg * 6

Got a cold, so my breathing wasent good.. Not optimal conditions while squating and deadlifting....
120kg * 2 is kind of a PB, havent been this "heavy" since my knee accident..
And went from 110kg * 2, to 120kg * 2 in 3 weeks.. Im pleased with that .
The deadlift was awfull today, my real pb is 170kg without straps.. But i'll blame it on the cold heh, and heavy squating.

 

[PrinceVegeta]

nice session man, lots of heavy movements!

 

[ironheart]

good session bro despite being a bit sick. moving some good amount of weight there!

 

[pingu]

Thanks guys
I got more sick this night, but i went to work... Will relaxe after work today, hopefully it will get better fast...
I HAVE to move to a warmer country....

 

[Bulkboy]

great last session bro. strong effort all over. too bad about u getting sick. hope u heal up quickly. i hear u about moving to a warmer country ive been walking around with a stuffed nose for like 6 months now. this years winter has been just brutal. -14 degrees where i live today. i suspect its even worse down in the inland where u live

 

[pingu]

Thanks man

Yeah, the cold is brutal... At home it was 20 minus today.. Awfull heh..

My dream is to move to, for example Gran Canaria.. And start a Gym

 

[pingu]

ME Upper:

Still really sick... But at least no fever, so i could go train....

Decline bench:
20kg * X
60kg * X
90kg * 5
110kg * 3
120kg * 3
130kg * 3 PB

Flat DB bench:
32kg+32kg * 8
42kg+42kg * 8
50kg+50kg * 3
42kg+42kg * 8

Rolling DB extensions:
15kg+15kg * 8
20kg+20kg * 8
20kg+20kg * 8

Rope pushdown, superset with upright rows:
20kg * 20 --> 20kg * 15
20kg * 20 --> 20kg * 15
20kg * 20 --> 20kg * 15
20kg * 20 --> 20kg * 15

V-grip pulldowns:
70kg * 10
80kg * 10
90kg * 8
100kg * 6

Hammercurl:
25kg+25kg * 8
25kg+25kg * 8
25kg+25kg * 8


Left some in the tank on the decline press.. Going to try 135kg * 3 next week, maybe 140kg.. We will see Just hope i get well soon..

 

[pingu]

No DE/RE sessions, still sick.. Didnt go to work today, still sick..
So no ME Lower session today... :/

FUCK! Tired of being sick all the time, so i made an appointment at the doctors office, going there later today.. So maybe ill find out why my immune system is fucked.

 

[PrinceVegeta]

Lots of fluids, rest, keep food intake high( good food, no mac lol) and lots of vitamn C man, get better soon!

 

[pingu]

chronic sinusitis, thats what the doctor think i have.. And some thing with my throat... ++
And i'm being tested for hypotyreose and Celiac.. (My mother got it...) So we will see what the blood tests say..
And i also got antibiotics and cortisone steroids... So im feeling a bit tired..

 

[ironheart]

ønsker deg god bedring

 

[pingu]

Takker

 

[_ROBERTiNHO_]

Hope you recover quick man, and keep the hard training!