GunnedDownAtrocity's Completely Bad Ass Training Log .. WestSide For Skinny *******s

[GunnedDownAtrocity]

11/07/06
PR Decline Bench .... man its nice being a noob and hitting pr's every week.

a. decline bench
135 x 8; 160 x 8; 185 x 5; 215 x 3; 235 x 1; 245 x 1; 265 x 1 PR

b. db bench
70s x 4; 55s x 10, 10, 9, 7

chest supported rows + seated db cleans superset
csr - 45 x 10, 10, 9
sdbc - 20 x 12, 11, 10

c. hammer curls
40s x 4; 30s x 6, 5, 4

d. abs
very minimal ... was exhausted

e. dips
also very minimal ... just body weight ... 8, 8, 10 ... gym was starting to creep me out at this point anyway. thank you marcus for planting that seed

[fa_jing]

wtf you got a lot stronger since I last visited

[GunnedDownAtrocity]

lol thanks man.

its been my focus lately. although to tell you the truth im starting to miss kungfu ... especially this past week or two ... which has caught me off gaurd. i roll twice a week, which is awesome, but its not the same. i want to get my numbers up a little bit more and gain about another 10 or 15 lbs by march and then im gonna have to start lookin into gettin my glow on again.

[GunnedDownAtrocity]

11/10/06
****ty night all around ... everything felt off. i was pretty bummed last night, but realized this morning that ive been having nothing but good nights lately and this is all part of it.

a. snatches for warm up ... up to about 120lbs for sets to get the juices going ... i really want to start putting more focus on these.

b. oly style squat
150 x 6, 170 x 3, 200 x 3, 220 x 2, 240 x 1
200 x 4, 2, 2, 2, 2 (for speed)
150 x 8, 10, 10, 10

not a whole lot of rhyme or reason to this set of squats

c. deadlifts
bad night

d. reverse hypers
4 sets of 8 - 12

e. calf + neck superset
3 sets of 10 - 12 ... calf raises and neck machine

f. seated machine calf raises
4 sets of 12ish ... i want bigger calves

[IronFist]

Hey,

I think I remember reading about that program a while ago. I was gonna do it but IIRC it was pretty low volume on the squats, and I wanted something more. Meh. I dunno. You're like stronger than my slacker ass now, anyway. Keep up the good work.

[GunnedDownAtrocity]

thanks man. and if you like the rest of the program you can always add in more volume on leg day or even add a second leg day. the program intentionally has low volume for squats as its designed around people who will be doing football training and cant their legs beatup all the time. its a pretty flexible program which i like a lot.

[GunnedDownAtrocity]

slackin on the journal. most likely because i had a bad workout thursday followed by one not worth mentioning friday. sundays was great and im posting next day ... go finger.

11/16/06 - Thursday

worst night of training in a long long time. i was gonna rep out bench at 155 but i actually had a hard time doing 12 with 135.

a. bench press
135 x 12, 155 x 6, 155 x 5, 135 x 8

b. db press
70s x 2; 55s x 5; 50s x 5

overhead presses
gave up

dips
gave up after one set and called it a night.


only good part of the night is when i meditated right after this. the gym is in a huge huge building thats over 100 years old and its awfully creepy when youre in there at 11:30 pm all by your lonesome.

[GunnedDownAtrocity]

11/17/06 - friday

a. snatches 5 or 6 sets of 5 - 8 with 95lbs

b. oly style squats
160 x 8, 10, 10, 8 + 5 assissted reps

c. i tried glut ham raises and failed ... squats tore me up more than i though

[GunnedDownAtrocity]

11/19/06 - sunday
i'm taking a break from the wsfsb routine during the holidays. i know its crap to break up a routine like 6 weeks into it, but i wanted to do some muscle building to take advantage of the extra calories ill be taking in. ill be doing a typical chest & tris, back & bis, shoulders & legs split.

snatch pr

snatches
50kg 2 x 3; 70kg x miss; 55kg x 3; 60kg x 1 (pressed into lockout) PR

bench
135 x 10; 155 x 12, 11, 7 (reg, med, close grip)

bfly + press naut machine
i did not like this contraption much. after the second set at 100lbs the seat fell on me and i decided to do db flies instead.

db flys + press superset
i played around with different weights and such before deciding to superset these two movements with the 30s then 25s. i realize its very low weight but i need to up my work capacity and build some muscle
30s x 8 and 8; 25s x 10 and 10, 10 and 10, 8 and 8

fly machine
not the same one as before
100 x 9, 9, 9

rolling tricep extentions - db
15s x 10; 20s x 10; 25s x 5; 20s x 10

skull crushers
65 x 5 (apparently the rolling extentions tore me up), 45 x 15, 10, 9

abs
hanging upside down situps x 10
hanging leg extentions wearing calf clamps x 8, 5
frog kicks wearing calf clamps x 8, 10
situps on decline bench x 15; holding 25lb plate out over my face x 9; 10

dips
8; 35 db x 4; back to bw x 8,8

[GunnedDownAtrocity]

11/22/06

snatches up to 50 kilos ... missed 60.

deadlift
135 x 8, 225 x 8; 315 x miss, 1 (no belt), 1 (belt)
sumo 225 x 3, 6, 6

reverse hypers

glut ham raises

abs
upside down situps x 10, hanging leg raises w/ claimps x 6, frog kicks x 6, 8, 8

calf raises + seated calf raises

neck machine

[GunnedDownAtrocity]

11/23/06 - thursday
didnt feel all that great and really wanted to call it a night after pulls. grinded through.

snatch
up to 60kilos for tripples and doubles

deadlift
225 x 4 sets of 8

bar rows
135 x 5; 85 x 6, 6, 8, 10

db rows
45s x 8; 70s x 8, 7, 7, 6

lat pull down
100; 110; 90

low cable pull
110 x 8, 8, 8; 85 x 10

bi machine
3 or 4 sets of whatever for speed and pump

scare crows
just trying them out but wanted to note that 85 felt a little heavy ... 65 was better for rep work

dips
8, 8, 8, 16

[GunnedDownAtrocity]

11/25/06 - sunday

full snatch
43k (25lb bumpers on) x 4 doubles; 53k x 2 missed, 1 powered up, 1 full

clean and jerk
43k x 3 tripples

front squat
110 x 9; 130 x 3 sets of 9

ham and glut raises (front end raised on 4in board)
4 sets of 4

strong man wrestling with belt
wouldnt normally put this in here, but since my legs were already rubber i thought it was worth mentioning. i initially said no, but then marcus called me a *****. went a few rounds and even got a throw or two. mostly got my ass kicked though.

reverse hypers
2 sets of 10

calf and seated calf superset
toe raise station - 260 x 12, 12, 11, 10
seated calf - 100 x 10, 8, 8, 6

[GunnedDownAtrocity]

11/28/06 - tuesday

snatch
43k x 3 tripples

bench
135 x 3 sets of 5; 165 x 4; 185 x 3, 2, 1; 225 x missed it ****ing twice ****ing **** **** ***** mother****er what the **** **** i almost cried pink cum; 165 x 5, 5, 7

bent row
85 x 8, 9, 9

behind neck + military press superset
85 x 4 + 3, 5 + 2; 65 x 6 + 1

rear delt raises
15s x 12, 12, 9

side delt raises
15s x 7, 6, 10

delt machine
15 x 15, 25, 15, 12

concentration curls
30s x 12R 12L; 40s x 4R 4L; 35s x 5R 5L

[GunnedDownAtrocity]

11/30/06 - thursday
it may seem kinda silly that i include some specifics on my cable work and machine stuff in my journal, but i'm so weak with most of these movements that its still good to keep track of.


good hour of wrestling drills as warm up

snatches
few sets of 5 with 43kg and then 4 or 5 doubles and tripples with 50kg and 60kg. i was basically just having a good time ... if i had to guess total reps in 20ish range.

squat
holy **** i was tired
185 for 3 sets of 5 ... this was actually enough. felt like i pulled something in my lower back.

glut ham raises
4 sets of 5 on 4in raise in front

reverse hypers
3 sets of 10

calf raise machine + seated calf superset
crm 280 x 10, 9, 9; 260 x 10
sc 100 x 10, 10, 9, 7

[GunnedDownAtrocity]

12/02/06 - saturday

warmup
*starting to get the feeling my warmups effect the rest of my workout ... keeping track of them for a while if i can
full body join mobility
bar drills - overhead, military press, bent row, squat, front squat, bench for 10 each without putting bar down (very easy going pace).

clean and jerk
50kg 5 singles
60kg 3 singles
65 for 1 single

squat
135 x 7
225 x 3
185 x 7

deadlift
225 x 10
245 x 8
315 x 3

seated calf raises
100 x 4 sets of 8-10