S & C the Westside way

[Kmonk]

October 17th - Max effort lower body

Warmup on stationary bike- 5 miles in 14:30

Box Squats: 5 warmup sets, worked up to 135 for 5, 145 for 4
Barbell step ups w/knee lift: 85 lbs, 4 sets, 15-15-15-13
Romanian DL: 155 lbs, 3 sets, 10-10-8
Plate Pinch gripping: 2x5lbs, 3 sets, 1:00, :50, :50
Incline bench medicine ball twists: 35-30-30

 

[Kmonk]

October 18th - Bike Ride

Finally took the bike on a long ride today- 25 miles with some rolling hills. I don't have a computer on this bike, and I've been forgetting to time myself, but I'll get on it.

 

[Kmonk]

October 20th - 10 Mile speed ride

10 miles- 32:30

20 minute warm up, 20 minute cool down.

 

[Kmonk]

October 22nd -Max Effort upper body

Warmup- 1.5 mile run

Flat Bench: 5 warmup sets followed by 145x5, 155x5, 165x3
Decline dumbbell press: 55 lbs (x2), 3 sets, 10-10-9
Parallel grip Seated rows: 110lbs, 4 sets, 15-15-14-12
Cable Scarecrows: 20 lbs, 2 sets, 12-12-12
Weighted swiss ball crunches: 35lbs, 3 sets, 15-15-15

 

[Kmonk]

October 24th - Max effort lower body

Warmup on stationary bike- 5 miles in 14:30

Squats: 6 warmup sets, worked up to 135 for 5, 145 for 3
Reverse Lunges: 75 lbs, 4 sets, 12-12-12-10
Low cable Pull-throughs: 150 lbs, 3 sets, 10-10-8
Plate Pinch gripping: 2x5lbs, 3 sets, 1:05, 1:00, 1:00


This was the first day I performed squats in months, which is always a horrible experience to prepare for mentally. I actually felt great doing the squats- powerful, energetic, and with good posture.

As I write this entry 3 days after the fact, my crippling soreness still gives testament to my performance, and the quality of this movement. Looking forward to next leg day...

 

[Kmonk]

October 26th - Max Repetition Upper Body & Bike ride

25 mile ride followed by a 30 minute break and a post workout shake, then-


Max Rep Swiss ball dumbell press: 45 pounds(x2), 3 sets, 18-15-12
Dumbbell Floor Press: 35lbs(x2), 4 sets, 10-10-10-10
asst. pull ups: 4 sets, 12-12-12-12
Front shrugs: 165lbs- 15-15-15
Bar Hammer Curls: ~45lbs, 3 sets, 10-10-10
abdominal circuit: Crunch variations-70 reps total
Leg Lifts & Obliques- 70 reps total


-With the weight I've been using on shrugs, I've been forced to switch to an alternate hand grip. I feel like having my arms rotated in different directions might cause my traps to work differently during the movement. Can anyone provide some insight on this?

 

[ChinBo37]

I cant really give insight on the movement of traps but you could do 2 sets with one hand position and 1 set with the other, to try to even things out.

 

[Takezo]

Update on your training? I know you've been hitting it pretty hard. GOMAD?