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Starting west sides method this week except i have to switch it up a bit since i did legs on friday

today will be ME upper body

so benching variations, triceps, lats and shoulders

tomorrow will be a DE lower body

probably do max on bench, do some decline bench, banded DB press, pull ups and pull downs for lats, side raise, front raise, and rear delt raises, and some killer triceps like high board press, rope push downs, etc etc

jumped today

it hurt to jump off 1 foot since thats the foot i fucked up and it felt weak as hell

2ft i can grab the rim and i haven't really jumped since 2010

i was surprised

anyway yesterday was back, did the same ol shit, played a lil bball today and tomorrow is arms n shoulders since we are going to another new gym so j gonna go balls out

2 more weeks of shoulders twice a week

today will be heavy


by doing shoulders twice a week there has been an added 3/4 of an inch so im pumped

dogg crap shoulders yesterday, burned like hell

today was legs, did pre exhaustion so just did my machine shit first then just worked up to 1 set of 315 on squats n did a few sets of 225, a few sets of RDL with 315 but just going below knee level to hit the lower back, and good mornings up to a few sets of 8 with 275.  And to end it off was DB front squat with 100x3x10.

about to get on my fan bike and watch season 5? of the office

back day, nothing special went on just light weight n slow movements

pull ups
pull overs
rows on calf machine
banded DB rows
lat pulldowns
row machine


if i got in the right position i felt it like a mofo in my lats on the calf raise rows

guy at my gym today


<a href="http://www.youtube.com/watch?v=DdFgfxnAGRw" target="_blank">http://www.youtube.com/watch?v=DdFgfxnAGRw</a>

todays workout was eh, i was pressed for time, i had to get back to cato by 10 to train my client and the weather is horrible today.  So just checked out the gym and i liked it a lot.  A lot of old school equipment which i found works better than this new shit.


did squats( 8:00am squats is not a good idea) 

forgot to eat, i found a old nutrition bar in my back seat that i ate haha anyway


worked up to 405 for 1 and i thought i was gonna dump it, way to early for that shit.

hack squat- did 4 plates on each side plus 2 100lbs plates

vertical leg press, idk prolly had 600lbs on it

then just some isolation shit, checked out some of the other equipment, and he weight room was twice the size of the 1 at my gym, it had a giant sized cardio room with a upstairs to it, and an ab room with a 45 degree hyper and glute ham raise, plus i got in for free because nobody cares to check if your a member so i just walked through .

overall first time using a hack squat and i liked it and ill prolly start going there more when the snow goes away

Today was Dogg Crapp training for shoulders

so 3 sets, 12 breaths in between sets, go balls out on every set


shoulder press
arnold press
side delt raise
front....
rear.....
upright rows(not dogg crapp style)
shrugs

very good, pretty much wanted to cry after each one, by the end of the side delt raises my shoulders were tight as balls

tomorrow might be legs, i havent decided yet, i might do a Bday leg day on saturday at a diff gym since i think they might have a hack squat n shit