Giving 100% of westside another chance, workout idea?????

[IrishPower]

rotate all the accessory movements in and out.

consider dropping your speed weight on bench even more and using bands. ws 600 benchers are using 235 + bands now.

i disagree with people telling you to get rid of certain exercises like leg extensions, leg curls. you can always stand to be stronger everywhere.... just rotate them often

good luck

/irish

 

[Cubanito17]

endpoint thanks for the links like always. I understand the difference now but I was stil doing something diff what I thought was Tate presses so i'll just change those up with another tri excercise. Thanks again

Screwball sorry for the mix up bro and thanks for tryin to perfect the workout. It took a while to write out to make sure I rotate everything.

irish thanks man since that's all the equip I have I have to work with it. I will not be using bands just the weight. So I'll keep it down there at around 45% maybe first 2 weeks then go up next 2 weeks.

 

[primobone]

cubanito, kneel down on the floor with both knees, legs back, just like a normal glute ham , but off the floor. Have some one hold your feet then and lower yourself to the floor then raise up. They are very hard and you may have to use your hands for assistence at the bottom. Good luck in your training!

 

[Cubanito17]

Thanks alot of the explanation primo. DAMN I think right now my BW is too fat for me to be pushing 196lbs off the floor like that. I'll give them a try though.

 

[lilmikey]

that's how i do them, cubanito. in fact, i think it's better than the machine... value wise. if you want to make them harder, just don't give yourself as much assistence on the concentric movement... and lower yourself as slow as possible. they are fucking great for the glutes hams and hips. if i don't have somebody to do these with, though, i can just put my feet under a couch or whatever.

careful when learning to pull with hamstrings though... i accidently pulled my calf muscle when starting these cuz i had no fucking clue what i was doing... haha. but after a few reps i got it and they are really good. i guess if you wanted even more tension you could rig up some band around you and a heavy DB. who knows... but GL with it

 

[FREAK19]

cubanito QUADS are a very important role in a squat and it will make your squat stronger. so is your hamstrings. take it from me cause i know from doing them. i train my legs just like a bodybuilder. i believe that quads are the #1 most important thing in a squat, and then hams.
if you dont think that strong quads will give you a better squat, then what will give you a better squat?
before you get any knee injurys or tear something, you need to hit leg ext. more and heavy. get them babys strong.

 

[endpoint]

cubanito17: endpoint the link machine is back in town with another link

http://www.testosterone.net/articles/165ham2.html

it has the glute ham raise with no glute ham raise machine....scroll down

Freak.....i am also partial to quads in squats (as well as pecs in bench)....but shhhhhhh keep that a secret.


Oh cubanito another thing have you tryed single leg squats? I like them more than leg extensions

 

[Cubanito17]

lilmikey thanks man I tried them out and landed FLAT on my face. I think I weigh too much for these and then I tried assisting with my hands and I felt like I was doing a girl push up I didn't feel it in my legs.

Freak OK that's good to know about the quad things i thought my coach was crazy when he said this but then everyones squat poundages would go up, go figure. Thanks man I'll start doing them and the heavy leg ext so I'm guessing the same amount of reps I have there and make sure to keep them heavy, right?????

Endpoint I'll keep the pec thing on the downlow I every 3 weeks will do something for chest but I've been thinking about at the end of my workout throwing some in there anyway. About the quads thanks for the secret there too. GREAT LINK.

 

[k1401]

great post with link endpoint (hamstring exercises)

but after seeint the pics of the Russian deadlift and the goodmorning I'm confused, they look the same except for the bar placement