Vinny's Takes a Walk on the Westside
Users viewing topic: & 1 Guest
| VinnyJones |  | Vinny's Takes a Walk on the Westside | 17-09-2012 @ 19:33 |
 Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | ME (Max Effort) Session 1 Box Squat: 20kg x 10, 60kg x 5, 100kg x 3, 120kg x 3, 140kg x 3, 150kg x 1, 160kg x 1, 170kg x 1 (PR) Assistance Partial Deadlift: 70kg - 1 x 15, 1 x 2 (stopped due to intense flashing pain across lower back) Front Squat: 60kg - 5 x 8 Pain wasn't as bad on front squat but for about 4/5 mins I felt like crying. It was a horrible pain but I remembered reading something about the hips and lower back pain like this. So I went upstairs and did some foam rolling for 5 minutes mashing everything up really good. Was able to get rid of the pain completely and carry on with my session. Reverse Hypers: 3 x 15 Lat Pulldown: 40kg - 3 x 15 Side Bends: 10kg - 3 x 15 Planks - 2 x 30 seconds I wanted to do all of the partial deadlifts (aka Dimel Deads) but didn't want to take a chance on it. Lesson to take away is to mash beforehand as my hips took a beating on the box squats. A PR is a PR too and I was pleased to get a good figure on it. My form needs a little tinkering but this can happen on Dynamic Effort days. A good, but painful, introduction to Westside. | ||
| VinnyJones | | ... | 18-09-2012 @ 19:25 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | ME (Max Effort) Session 2 Military Press: 20kg 2 x 10, 40kg x 5, 50kg x 3, 55kg x 3, 60kg x 3, 65kg x 3, 70kg x 1, 75kg x 1, 80kg F x 2, 77.5kg F Assistance Pendlay Rows: 60kg 4 x 8 Dips Pin 10: 4 x 8 superset with Chins Pin 10: 4 x 6 Incline DB Press: 18.5kg dumbells 1 x 10, 4 x 8 superset with DB Flys: 6kg 4 x 20 Hammer Curls: 16kg 4 x 8 EZ curls: 20kg 3 x 12 Disappointed not to hit 80 on my strict press. Tried it twice but ran out of power. Thought I could handle 77.5kg for a PR but the 2nd effort at 80kg took it out of me. Not a bad start though. Everything else I tried to do quickly and powerfully. Supersetting is a good plan but perhaps too many exercises? Spent a bit longer in the gym than I would have liked really. Good session for feeling swole though. | ||
| VinnyJones | | ... | 20-09-2012 @ 21:20 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | No training tonight. I have a virus and my old back injury has flared up again. Putting it down to dehydration, lack of sleep/recovery and being a pussy. Normal service to resume tomorrow with an arse kickin' session. | ||
| VinnyJones | | ... | 24-09-2012 @ 22:55 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Reboot Max Effort Session 1 Box Squat: 60kg x 5, 90kg x 3, 110kg x 3, 140kg x 3, 160kg x 3, 180kg x 1 (PR) Front Squat: 70kg 5 x 8 Hypers: 3 x 15 Side Bends: 10kg 3 x 20 Planks: 3 x 30s s**tloads of stretching/foam rolling in between sets etc. Firs day at uni so time was a little short. Decided to get in and do a short but sweet session. In reality it's only around 2 exercises short of what I usually do but I really tried to focus on keeping the rest short between sets and moving with a mission. Got a PR on the box squat second week running which is good. Back was a little tight but I'm keeping on top of things. I find that dehydration makes it a lot worse so I am keeping fluids up too. | ||
| VinnyJones | | ... | 25-09-2012 @ 21:39 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Reboot Max Effort Session 2 Press: 20kg x 10, 40kg x 3, 50kg x 3, 60kg x 3, 70kg x 3, 80kg - F x 2 Chins Pin 9: 4, 5, 5, 5 DB Press: 13.5kg x 12, 21.5kg 5 x 12 Lat Pulldown: 45kg 2 x 12, 40kg 2 x 12 Cable Tricep: 50kg 3 x 15 Rows: 60kg x 5, 70kg 2 x 5 Blasted my arms a little with some non de-script curls and got out of there in around 35/40 mins. Diet has gone to s**t past two days due to new uni start. Once I'm in the groove it will be fine. Found out I have 2 days off a week too which helps with picking kids up etc. Just have to decide how I fit gym time in. Crap not to get the 80kg press. Just didn't feel strong enough. Let my form go to s**t a little and ended up pulling a muscle a little. Nothing serious. Just feels good to get in the gym and aiming for a consistent week in the gym for this new Westside routine. Back feels good at the moment. Was stinging all days yesterday but the box squats really seem to have helped alleviate it; along with drinking around 8 litres of water. | ||
| JamieG | | ... | 25-09-2012 @ 21:51 |
 Tom's CNS is better than steroids Member 2886, 2973 posts SQ 190, BP 122.5, DL 210522.5 kgs @ 90kgs UnEq | How do Vinny nice work. I am guilty of not drinking enough water too i seem to forget to drink  | ||
| VinnyJones | | ... | 27-09-2012 @ 19:00 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Dynamic Effort - Session 3 Box Squat: 20kg x 5, 60kg x 5, 90kg 12 x 2 (30 seconds pause between sets) Trap Bar Deadlift: 75kg x 10, 125kg 10 x 2 (30 seconds pause between sets) Shrugs: 100kg 3 x 15 Reverse Hypers: 15kg plate 4 x 8 Planks: 3 x 40 seconds Leg Raises: 3 x 10 First time doing a dynamic effort day. Felt pretty intense towards the end of the sets. The weight felt easy (as expected) - it was just the nature of the reps coming quick and fast and focusing on speed. Lots of foam rolling between sets on pretty much all exercises after the squats. Incredible back pumps during the deadlifts. Was in agony. Not liking them at all. Lots of stretching to finish the workout off. | ||
| VinnyJones | | ... | 28-09-2012 @ 19:43 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Dynamic Effort - Session 4 Press: 20kg x 10, 40kg x 10, 50kg 10 x 3 (1st rep cleaned) CGBP: 40kg x 10, 50kg 4 x 12 DB Press: 20kg x 12, 27.5kg 5 x 6 Face Pulls: 30kg x 12, 42.5kg 4 x 12 Seated Tri Ext: 22.5kg x 25, 30kg 3 x 12 Flys: 7.5kg 4 x 12 | ||
| VinnyJones | | ... | 01-10-2012 @ 20:37 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Post Edited: 01.10.2012 @ 20:51 PM by VinnyJones Max Effort - Session 5Goblet Squats warmup: 10kg 3 x 10 Deadlift: 60kg 2 x 5, 100kg x 3, 130kg x 3, 160kg x 3, 180kg x 2, 205kg x 1, 215kg x 1 (PR), 180kg x 2 Reverse Hypers: 20kg 5 x 8 Planks: 3 x 50 seconds Lots of foam rolling today in between sets on deadlifts. Really bunched up at the minute and back pumps were horrible again. Lifted 160kg for three and genuinely thought that was it for the session. Felt really s**t. Dug in and ended up with a deadlift PR. | ||
| VinnyJones | | ... | 02-10-2012 @ 19:42 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Max Effort Session 6 DB Incline Press: 13.5kg x 10, 16kg x 6, 21.5 x 5, 23.5 x 5, 26kg x 5, 31.5kg x 5, 33.5kg x 3 Incline Bench: 60kg 5 x 8 Inverted Row: 3 x 12 Seated Row: 40kg x 12, 60kg x 12, 90kg 4 x 12 Seated Curls: 25kg 2 x 12, 1 x 4 (shoulder went PING) Nice to feel a heavier DB weight in my hands. Still getting used to them really but thought I would go as heavy as I felt comfortable with my shoulder. Shoulder really went to pot throughout the session though so I called an end to it. Had a crap night's sleep and a long day at uni too. Beginning to think that a heavy/light/heavy/light split is going to work out better than a heavy/heavy/light/light type of split. | ||
| VinnyJones | | ... | 05-10-2012 @ 12:59 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Dynamic Effort Session 7 Box Squats: 60kg x 5, 90kg x 5, 100kg 10 x 2 (30 secs rest between sets) Deadlifts: 70kg x 5, 100kg x 5, 140kg 10 x 2 ((30 secs rest between sets) Press: 60kg 10 x 3 (30 secs rest between sets) Short and sweet session really before lecture today (9am session). | ||
| VinnyJones | | ... | 08-10-2012 @ 20:38 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Max Effort Session 8 Front Squat: 20kg x 10, 60kg 2 x 5, 80kg x 3, 100kg x 3, 120kg x 3, 140kg x 1, 145kg x 1 (PR), 120kg x 5, 100kg x 5 Rack Pulls: 60kg x 5, 100kg x 5, 140kg x 3, 160kg x 3, 180kg x 3, 200kg x 3, 220kg x 1, 240kg x 1 (PR), 180kg x 5, 160kg x 5, 120kg x 5, 80kg x 5 Then some ab crunches on a machine thingy (it's crap btw) and stretching etc. Didn't feel much motivation to do much else really. Bit of a long day at uni and first day back on a 10 day stretch of CarbNite. | ||
| VinnyJones | | ... | 09-10-2012 @ 20:16 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Dynamic Effort Session 9 Press: 20kg 2 x 10, 30kg x 5, 40kg x 5, 50kg x 3, 60kg x 3, 65kg 10 x 3 Pec Dec: 30kg x 12, 45kg 4 x 12 Face Pulls: 30kg x 12, 40kg x 12. 50kg 4 x 12 Dips: Pin 10 x 8, Pin 8 5 x 5 DB Press: 16kg x 12, 21kg x 10, 26kg 5 x 8 Meh. | ||
| VinnyJones | | ... | 11-10-2012 @ 19:59 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Max Effort Session 10 Push Press: 30kg x 10 (strict press), 50kg x 5 (strict press), 60kg x 3 (strict press), 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3 (PR), 105kg x 1 (PR), 110kg - F, 110kg x 1 (PR) Pendlay Rows: 60kg x 12, 75kg 4 x 10 CGBP: 40kg x 12, 60kg 4 x 12 Hammer Curls: 11kg x 10, 18.5kg 4 x 8 Seated Rows: 60kg x 12, 80kg x 12, 100kg 4 x 12 Tricep Pulldowns: Worked up to 10th pin and back down again for a bit in 12 rep range. Maybe 6/7 sets in total. Summary Wasn't going to the gym tonight as I was planning to save myself for some strongman event training on Sunday. But missus is potentially working the Sat night which means I'll be on babysitting duties Sunday so I thought I'd go at put some work in just in case. I usually like to wear a belt when pressing but I left it in the car. Didn't matter. I just got in there and ripped them up with speed and power. Everything went great. Failed 110kg mainly because I wasn't concentrating enough. Knew I had it in the bag despite it feeling very heavy on my chest. Really pleased with this Westside programme. Every max effort session has been rewarded with PRs. I remember being pretty pleased when I got 100kg up for 1 the other week. To get 3 reps has made me really happy indeed irrespective of the 110kg for 1 rep. | ||
| VinnyJones | | ... | 12-10-2012 @ 16:11 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Dynamic Effort Session 11 Goblet Squat: 10kg x 10, 20kg x 10 Box Squat: 20kg x 5, 60kg x 5, 100kg x 5, 110kg 10 x 2 (30 secs rest between sets) Deadlift: 70kg x 5, 110kg x 5, 150kg 10 x 2 (30 secs rest between sets) Reverse Hypers: 1 x 12 bodyweight, 3 x 12 with 25kg plate in hands Leg Raises: 3 x 12 Bit of cardio on the x-trainer too. Nice session. Everything was fast and explosive. Just how a DE day should be. | ||