BODYBUILDER MMA's Westside For Skinny Bastards routine...because I got flamed :(

Old Man said:
What the hell is going on here? Oh well, you are stronger than I will ever be, so I will shut up. Welcome to the logs.
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I don't believe I am relatively strong to many whom I see. When I spar(haha, one time) I did seem to overpower even my steroid taking friend, but he is a bench monkey.

We do not have a squat or power rack. AT one point, I had nearly 29 inch quads merely from smith machine squats, I would so much rather do freeweight back squats. I asked the gym to buy a power rack, that was several months ago w/o action. in a few months, if action is not taken, I will take my business elsewhere.
 
I think the exercises you chose are good for high rep work. Hanging leg raises work too and maybe abwheel rollouts.
 
takeahnase said:
I think the exercises you chose are good for high rep work. Hanging leg raises work too and maybe abwheel rollouts.
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Thank you so much!

Ok, anything in addition to hanging leg raises? I'll definitely give them a shot, thanks!


I would also like to mention I do a fair amount of cardiovascular work.

Example. Monday I did my weight training, I then did 20 minutes of sprinting, later in the day I did 25 minutes of stretching/bodyweight workouts with my friend whom is going into the Service soon.

Tuesday I did 60-90 minutes of stretching, light kicks/knees, and ground game for MMA.

I do a lot of circuit training with light weight on off days, and tonight, I was invited to play basketball, but I will turn it down. I do plan to do an hour or so of stretching and practicing my kicks with my sparring partner(I have horrendous kicks, to be quite honest)
 
do you currently do anything other than lift? just recreational sparring and such?
 
Been busy w/ life, girl problems, MMA, guitar, singing/rapping, etc. will update when I can. i still record every single workout on paper, tho
 
MAX EFFORT UPPER

FLAT BARBELL BENCH PRESS

warmups then

235x3(first is paused) 245x3(1st is paused) 225x4(all 4 were paused)

dbell floor press for 2 sets. 65sx15 65x13

chest supported rows 45x15 50x50 55x15(still easy! holy crap)

bent over dbell shoulder flyes 20sx15, 25x10, 25x10

3x8-15 dbell shrug. 100sx15, 110x15, 110x15(highest gym goes to)

4x6 hammer curl. 60sx6, 65x5, 65x6, 65x6(straps used)

4 sets swiss ball crunch. bw + 15x15, _20x15, +25x15, +25x15

3xF(f=failure) plate pinch. 2 10s each hand


flat dbell flyes. 55x8, 60x7, 60x6

3 sets side bends. 70 lbsx20 each 75x20 each 80x20 each



Looks like a lot of volume, but the last 4 or 5 exercises were done extremely quickly, almost in a circuit fashion.
 
ME LOWER BODY

DEADLIFT 3RM, 405x1(missed rest) 405x2(missed 3rd) This is with a complete deload of weight

barbell lunge. 95x10 each foot, 105x10 each, 115x8 each(painful)

still legged deadlift. 245x8, 275x6, 295x4.5

3 sets of ab circuit, toe touch x10, ball crunch x20, random stuff.

standing calve raise. 270x10, 290x12



Deadlifts are difficult, will switch to box squats next week.
 
RE UPPER

INCLINE BARBELL BENCH. 165X17(2 ASSISTED) 165X17(1 WAS ASSISTED)

3x8-12 chinups. BW + 40X8, 40X8, 40X8

3x8-12 dbell seated clean 20x15, 25x12, 25x12

3x8-12 dbell standing military. 60sx8, 65x6+1 cheat, 65x8+1 cheat

3x8-10 bbell shrugs. 335x10, 355x8, 365x8(form wasn't best)

3x12 incline curl. DID NOT DO, CHINS KILLED BICEPS

3x8-15 cable flyes @ 17(very low). 40x20, 45x15, 45x15

 


Reflections


I am going to do 1 more week of paused flat barbell bench for my ME lift, what can I switch to next week for it? Incline? I was already doing incline barbell for RE. I don't think I could do dumbells as my gym only goes up to 110s for dumbells. What other variations? Dips are an option. I could do board presses, but I'm weak at the very bottom.

What about RE work for upper body? What could I switch to? I was currently doing incline barbell. Maybe just to dumbells?

I still need work on the bottom portion of flat bench, and trouble locking out incline bench(weird, isn't it?)

I am switching deadlifts to box squats for the ME lower body day.
 
If you're weak at the bottom I'd go with weighted dips. That makes sense to me.

Everybody has tried to name their logs cleverly but for some reason I like yours the best. The "because I got flamed" part speaks to me. :D
 
SinCollector said:
If you're weak at the bottom I'd go with weighted dips. That makes sense to me.

Everybody has tried to name their logs cleverly but for some reason I like yours the best. The "because I got flamed" part speaks to me. :D
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Awesome! I want to get to bodyweight + 100 lbs for my 3RM this time!

Are dips bad for shoulder health? Going to parallel and locking out? I hope not! Maybe I could do flat bench for RE day then. Or, switch to speed benching
 
I don't think they're bad for your shoulder if you are dipping on a narrow enough bar. If the bars are out too wide, your shoulders would seem to have more stress on them.
 
3RM INCLINE BENCH

205x3, 210x3(easy) 215x3(failed)

2xF flat dbell bench. 60x17.5 65x14.5

3 SETS BENT BBELL ROW. 205X12, 215X12+2, 225X9+6

3 SETS INCLINE REAR DELT FLY 15SX15, 15sX16, 20sX15

3 SETS BBELL SHRUGS 275X15, 285X15, 295X15

3 SETS WIDE GRIP EZ BAR CURL, 85X12 105X10, 125X6+5 CHEAT

4 sets swiss ball crunch, +25(behind head)x15, 30x15, 35x15, 40x15

3 sets flat dbell flys supe rwide, 30sx15, 35sx13, 35sx15

3 sets side bends. 80sx20, 90sx20, 100sx20

3 sets tricep pushdowns. wide bar. 120x12, 130x12, 170x8(wasn't pushing until this set)
 
3RM SMITH MACHINE BOX SQUATS. 265x3(easy), 280x3(easy), 290x3(super easy, tons of adrenaline, felt like I could get 6)

3 sets dbell step up 20sx12, 25sx10, 30sx12(easy)

3 sets leg curl hamstring machine. 100x12, 120x10, 130x8
1 set pullthroughs on cable. 130x8. will do more pullthroughs and less leg curls next week

3 sets ab circuit: crunch on swish ball with 10 lbs behind headx20, 20 bicycles, 30 total mountian climbers, 30 total medicine ball twists on swish ball.

standing calves. 325x12, 345x8
 
Holy crap. Just realized I hit a 25 lbs PR on box squats 3RM yesterday! These logs really help you find out PRs!

Yesterday I did 315x3 on box squats :)
 
Bodybuilder MMA said:
Holy crap. Just realized I hit a 25 lbs PR on box squats 3RM yesterday! These logs really help you find out PRs!

Yesterday I did 315x3 on box squats :)
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Why are you using the Smith Machine? Never mind that thing promotes injuries, WSFSB doesn't say you can use a Smith Machine...
 
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