Whats up world? Sorry for the crappy updates lately as i have been sick as hell and just didnt workout and didnt want to look at this site because it was too hard NOT to get into the gym….

Im still a little sick, but its time to get back in.

Im doing a Full Power Meet in Caterat NJ on JAN 20, 2008.  Even tho i was sick, im still doing it, i need to get some experience and meet some people. I am not going in with the mindset to win, but i sure will try to kick some serious ASS.

Yesterday was the first day back into a shirt and flat benching.  I did very good for the fact i have not flat benched in about 4 Months.  My Boys were there ready to kick some ass too

Flat Bench Raw:
135×10
185×5
225×1
275×0 - Felt the shoulder pinching at max effort, but was just not having it

Flat Bench Shirt Work
275×3
315×1
335×1
355×0 - JUST Missed lockout, it was halfway but died out.
355×0 - Tweaked my shirt too much, just had no groove

Pull Overs
65×10
70×10
75×10
80×10

Shoulder Raises
25×10
25×10
30×10
30×10

Tricep Pushdowns on Machine, Dont know weight, just did it for blood and fatigue feeling….

After that left and enjoyed the night, tried teaching my man stick so i didnt get to eat a big meal, but god bless cassein, because i had 60grams protein (70% whey 30% Cassein) so it was a great sleep for me.

I feel good considering i have not benched in a very long time, Pain Free too.  Shocked but it was pain free.  I wont be doing any RAW board work simply because when i do i flare my elbows and the pain kicks in, but the shirt is keeping me tight and elbows tucked…

TONIGHT IS MAX SQUAT =]

Im going to rebench on Sunday, so i can get an extra day of work into the mix.

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Whats up World, I had a Great speed day workout on Friday, I have it on Tape too, so ill be publishing that this week, most likely today, just need to add some text to it and it will be perfect.

On Friday we Did Speed Squats For 2 Reps. 8 Sets though, with the Monster Thick Blue Bands + Black Mini Band.

308lbs x 2
308lbs x 2
308lbs x 2
308lbs x 2
308lbs x 2
308lbs x 2
308lbs x 2
308lbs x 2

With the Blue Band + the Black Mini, the weight at the top had to be at least 400lbs (MOST LIKELY ALOT MORE).

Also, was wearing My metal squat suit + breifs. I never put the straps up. Im starting to fill them out again from loosing a bit of weight so they are supporting me even more.

We also Speed Deadlifted, Singles 8 Sets. Speed work, maybe 10-15second rest.

We hooked up 2 of the monster blue bands in the squat rack for these.

308lbs x 1
308lbs x 1
308lbs x 1
308lbs x 1
308lbs x 1
308lbs x 1
308lbs x 1
308lbs x 1

All in all another great speed day, which is definaltey helping me, you will see what im talking about very soon….

Technorati Tags: squat, deadlift, bands, rubberbands, speed, westside, box, squats

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Introducing Snap Shots from Snap.com

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I always want my viewers happy, so please if you do not like snapshot let me know and this is how you can disable it: Click the Options icon in the upper right corner of the Snap Shot and opt-out.

I never got around to uploading the deadlift videos from this past Friday, but that is only because i had a nice relaxed weekend and had no time really to sit and play around on the computer.

I went to Central Park Zoo this weekend with my girlfriend. Got to see some penguins and Polar Bears, and i literally mean only 2 polar bears lol.

I also found out my Iguana (Whipper) is female after having her for almost 2.5-3 years now. I always thought she was a boy, but i’m glad shes female……Yes she is big, over 40 inches with the tail.

Nothing special happening this past weekend. I wanted to go out, but the funds are low and im trying to spend it on necessary things right now.

Got some time? Leave me some Comments!

Technorati Tags: weekend, central, park, zoo, whipper, iguana

I had another great rehab day!

It feels great just getting into the gym.  I was extremely sore in my chest/triceps from the massive amounts of reps i did yetsterday, so rehab was a little bit harder/more tiring.

Warmup:
Pull ups - Only Bodyweight
Pull overs - No weight using machine

Bench:
2 Grip - Pinkies on middle marker
Bar(45lbs) x 50
Bar(45lbs) x 50
Bar(45lbs) x 50
Bar(45lbs) x 50
Bar(45lbs) x 50
Bar(45lbs) x 50

Seated Cable Rows:
Different Bar then last rehab session.
50lbs x 50
50lbs x 50
40lbs x 50
40lbs x 50
40lbs x 50
40lbs x 50

I realized the 50lbs was just too much for me to keep up a constant pace, i was pausing too much so i figured why not drop it down.

Diet:

Breakfast
4 eggs (1 egg yolk, 3 egg whites)
oatmeal

Snack:
3 eggs (whites)
Bagel (mini)

Lunch:
Grilled Chicken Salad w/ Extra Chicken

WORKEDOUT
Creatine & Glutamine
Post Workout Shake w/ 50grams protein

Dinner:
Boca Burger (Veggie Burger made with soy, 0 carbs, 20gr protien each, had 2)

Midnight Snack:
THIS WAS MY MESS UP
Ice Cream / Brownies
I had to finish them up, this was my last junk meal for a while.  I have heavy Squat day today so figured the extra calories wouldnt matter and would only help me out.

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