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minime_moomey
01-20-2008, 06:14 PM
I have kept a written journal for over a year and never had the balls to post my "dainty" numbers on here to be hazed by all, but I think I have finally reached the point that I need to do that just for the motivation to keep going.

Background info: I am 5'4 and have been a religious follower of this site for a year or so. In that time I have gone from 115lbs to 169lbs and am currently slghtly cutting and down to about 154lbs. I just began Westside a week ago and I am VERY new to the whole methodology behind it, but love it. If anyone has suggestions on Westside or anything in particular, I am all ears. I count on the members of this site for everything in my gym life, so hit me up.

(Max Effort Squat Day)
Good Morning: 95x5, 135x3, 155x3, 170x3, 180x1, 190x1, 195x1, 200x1
Reverse Hyper: 7 1/2 lb per leg 3x10 (Really not use to these and need to find a way to add weight. My gym only has one set of ankle weights)
Leg Curl: 100x15, 120x10, 120x6 (Only did these because I was frustrated that my gym doesnt have a glute ham raise machine and couldnt find a way to ghetto rig it. If anyone has suggestions on how to or substitutions for the glute ham raise, it would be greatly appreciated.)

Workout felt good. On a side note, I had some punk @$$ high school kid inform me that I was "squatting" wrong on my good mornings. I will admit, the kid has a good back and decent arms, but I laughed out loud when I saw his legs! I replied to him that I was doing an exercise called good mornings, but from the looks of his legs I wouldnt have expected him to know that nor what the hell a squat was. For some reason this sent him back to his curl jockey buddies with his tail between his legs. :evillaugh: Anyway, if anyone has decided to waste their time reading this, thanks for stopping by!:hello:

bjohnso
01-20-2008, 06:54 PM
Welcome to the journals section, minime. Those numbers aren't too dainty, a 200lb good morning is pretty good. I always get some weird looks when I do those.

minime_moomey
01-21-2008, 06:59 AM
Thanks Bjohnso. LOL. It seems to be a lost lift at my gym as well...

1/21/08-"Rest" Day
Forearm, ab and calf work
Kickboxing

Food:
Breakfast-Protein Shake (Protein, milk, banana, olive oil, peanut butter)

Lunch: Couple pounds of turkey breast in veggies

Supper: Chicken/vegetable fajitas

90kg_pwrlftr
01-21-2008, 07:15 AM
Welcome. 115 to 169 in one year!:omg:

btw I LOVE GM's one of the most underutilized exercises.

Just a question tho. On the ME squat day you posted, where are the squats?

minime_moomey
01-21-2008, 04:44 PM
90kg_pwrlftr: The westside template I am following said to squat at the beginning and end of the 9 wk program. The bench is done the same way. If I am understanding it correctly, the max effort is for one exercise that "Simulates" or works the muscles that would be used for the squat (or bench on that day). At least that was how I interpreted it :confused:

minime_moomey
01-22-2008, 07:01 AM
1/22/08 "Max Effort Bench"
2 Board Press: 95x10, 135x3, 155x3, 165x3, 175x3, 185x3, 205x1(PR), 190x1, 185x2
Lying BB Tricep Ext: 55x10x6
Tricep Pushdown: 110x10x3
One Arm Press: 35x15x3 (still trying to get used to these)

My left forearm and wrist was giving me a lot of trouble today during board presses...

Food:
Breakfast: Protein shake (same recipe as usual)
Lunch: Chicken/vegetable fajitas
Dinner: pound or so of shrimp and veggies

minime_moomey
01-23-2008, 04:56 AM
Been trying to fight off a cold for the last couple of days and it has finally caught up with me. Woke up feeling like total @$$, so its only school and work for me today...

minime_moomey
01-24-2008, 06:55 AM
1/24/08 (Dynamic Squat Day)
Box Squat (I use a flat bench):155x10x2
Reverse Hypers: Got creative and rigged up a pretty efficient system for these today. 40x5x3 (going to lower weight down to get used to new form)
One Leg Squat (lunge squat maybe?):75x2x10, 85x2x10 (per leg)
Bent-Over DB Row: 50x3x6, 55x1x4 (Still working on form)
BB Shrug: 145x3x15

Still recovering from cold, but feels good to be in the gym...

Food
Breakfast: 2 breakfast burritos (made myself so healthy:) ), papaya
Lunch: Cousin was in town so did Taco Bell
Dinner: Chicken and veggies (Wifey said that was punishment for the Taco Bell...:tuttut: )

minime_moomey
01-25-2008, 06:52 AM
1/25/08
"Rest Day"
Light abs, calves, and forearms
Kickboxing

Food:
Breakfast: Breakfast Burrito and protein shake

minime_moomey
01-27-2008, 03:09 PM
Saturday-1/26/08 (Dynamic Bench)
Flat Bench-Speed 120x10x3
Lying DB Tri Ext: 25x8, 25x8, 25x6, 20x8
DB Side Raise: 2x10, 25x2x10
DB Bent-Over Side Raise: 40x10, 45x2x10

Sunday-1/27/08 (Max Squat)
Good Morning: 135x5, 155x3, 175x3, 185x2, 200x1, 205x1, 200x1, 205x1
Reverse Hyper: 30x10, 40x2x10
SLDL: 135x2x10, 155x10

bjohnso
01-27-2008, 03:29 PM
Very nice goodmornings in here.

minime_moomey
01-28-2008, 06:56 AM
Monday-1/28/08 "Rest Day"
Kickboxing, 2k on rower

minime_moomey
01-29-2008, 07:05 AM
Tuesday-1/29/08 (Max Bench)
2 Board Press: 135x3, 155x3, 175x3, 185x1, 195xmiss, 195x1, 205xmiss,
200xmiss
Lying BB Tri Ext: 55x10, 65x2x10, 65x8, 60x10, 60x8
Push Down: 110x3x10
One Arm Press: 35x2x15, 35x12

I was unaware until I went to max press on boards, but apparently I woke up with a vagina this morning! Im really p***ed about this morning session. Anyway, off to class.

bjohnso
01-29-2008, 10:17 AM
What?

Rusty
01-29-2008, 10:37 AM
I was unaware until I went to max press on boards, but apparently I woke up with a vagina this morning!

The cure for vaginosis is lots of beef and ME squats. It should clear up in no time.

Great work in here by the way!

minime_moomey
01-29-2008, 05:27 PM
LMAO. Thanks for letting me in on the medical term for this mornings condition Rusty! I new I wasnt making it up. I may take a week off, I dont know yet. My left wrist/forearm is REALLY bothering me during bench. It doesnt hurt during the motion, but when I take my hand of after reracking if that makes sense. Then it hurts for the rest of the day...

minime_moomey
01-31-2008, 07:00 AM
1/30/08 (Dynamic Squat)
Box Squat: 155x10x2
Reverse Hyper: 40x3x10
One Leg Squat: 85x1x10, 95x3x10
DB Row: 50x4x6
BB Shrug: 150x3x15

Could go a little heavier on DB row, but really trying to get form down and keep it strict.

bjohnso
01-31-2008, 11:45 AM
Nice workout. I've had the best success with DB row doing it really sloppy (starting-the-lawnmower style). I never really felt it in the target muscles when I was doing it strict.

minime_moomey
02-01-2008, 06:47 AM
Bjohnso- Do you mean when you put like a knee and a hand on the bench and use the other hand to row? I have never tried those, but like you mentioned I have never really felt the work in my lats when doing bent-over rows with DB or a BB...I always just assumed it was doing something. LOL. I will have to try the other way

02/01/08 (Rest Day)
Kickboxing, core and calf work

minime_moomey
02-02-2008, 11:13 AM
02/02/08 (Max bench)-Had a spotter finally, so couldnt resist
2 Board Press: 45x10, 135x3, 165x3, 185x3, 195x2, 205x1, 210xmiss, 195x1, 175x2, 190x2
Lying DB Tri Ext: 25x8, 25x7, 25x8, 25x5
DB Side Raise: 25x3x10
Bent-Over DB Side Raise: 45x3x10

bjohnso
02-02-2008, 12:35 PM
Bjohnso- Do you mean when you put like a knee and a hand on the bench and use the other hand to row? I have never tried those, but like you mentioned I have never really felt the work in my lats when doing bent-over rows with DB or a BB...I always just assumed it was doing something. LOL. I will have to try the other way

02/01/08 (Rest Day)
Kickboxing, core and calf work

Yeah, with the knee and hand on the bench. I never really feel anything if I don't use momentum, but that's just me. Bent over Barbell rows are the same way. I have no idea why.


02/02/08 (Max bench)-Had a spotter finally, so couldnt resist
2 Board Press: 45x10, 135x3, 165x3, 185x3, 195x2, 205x1, 210xmiss, 195x1, 175x2, 190x2
Lying DB Tri Ext: 25x8, 25x7, 25x8, 25x5
DB Side Raise: 25x3x10
Bent-Over DB Side Raise: 45x3x10

Good stuff. It's great that you can find time to do this while working full time and going to school. Not many people could do that.

minime_moomey
02-02-2008, 01:59 PM
Bjohnso-Thanks man. I appreciate the feedback as always. I will try doing the Rows like that, because like I said, I dont really feel it either...As for finding time for workouts, its all about priorities. LOL. Anyone can MAKE time, its just how bad they want it.

minime_moomey
02-03-2008, 03:49 PM
02/03/08 (Max Squat)
Box Squat: 155x3, 175x3, 195x3, 215x3, 235x1, 245x1, 255xmiss, 255x1,
250x1, 245x1, 225x3
SLDL: 185x5, 205x5, 225x31/2, 215x5, 215x5
Rack Pulls (at knees): 135x20, 145x2x20

Form felt really good on box squats early on, but I kept losing form on the heavier weight after unracking and trying to walk back to the bench...Gonna have to go with a better set-up next time. I think I can go heavier, but we will see...

bjohnso
02-03-2008, 04:39 PM
Nice box squats. I love those. You're like almost as strong as I am with those already, lol. Keep it up.

minime_moomey
02-03-2008, 07:12 PM
LOL. Bjohnso...I wish it wasnt such a long drive to Ohio from here. We could be lifting partners! You are more motivating through the internet than anyone I have here! LOL. :hello:

bjohnso
02-03-2008, 08:28 PM
LOL. Bjohnso...I wish it wasnt such a long drive to Ohio from here. We could be lifting partners! You are more motivating through the internet than anyone I have here! LOL. :hello:

Haha! I went for years without any suitable lifting partners, and now I have 3. If you're ever planning on coming to this area, let me know and we can pump some iron!

minime_moomey
02-04-2008, 06:41 AM
02/04/08 (Rest Day)
Core work, biked a hard 20 minutes and finished myself off on the treadmill
(Supposed to do kickboxing, but my right front delt is killing me from max bench day Saturday). LOL. I can barely lift my freaking arm up.

minime_moomey
02-05-2008, 06:48 AM
02/05/08 (Dynamic Squat)
Still nursing the shoulder so I thought I would do DE Squat today.
Box Squats:155x10x2-Heavy Double: 205x2, 225x2, 230x1 1/2 (May have hurried it a little)
Reverse Hyper: 50x8 (a little sloppy on form) 40x2x8 (felt good so went back up) 50x2x8
Chest Supported Row: 120x4x8 (Not as heavy as I would have liked, but shoulder stopped me from more)
SLDL: 215x3x6 (These felt really good today)

minime_moomey
02-06-2008, 06:49 AM
02/06/08 "Rest Day"
Sat out kickboxing again...core, calf, forearm work and treadmill

bjohnso
02-06-2008, 10:45 AM
Nice squatting. How come you can box squat more than you can squat?

minime_moomey
02-06-2008, 04:00 PM
Those heavy doubles were box squats also...So here is what I am thinking...The other day when I was doing box squats I may have been doing them wrong. I noticed on the heavier weight, it was more of a touch and go than an actual sit down get up...The ones from yesterday were sitting there and then getting up and noticably harder. I really need a lifting partner, not to mention someone that knows how to do this stuff and can get me straightened out. LOL.

minime_moomey
02-09-2008, 10:25 AM
02/09/08-Back to Baby Got Back for a while
Squat-200x5, 205x5, 215x5, 215x5, 215x5
Leg Press- 2PPSx8, 3PPSx8, 3PPSx8
Leg Curl- 100x12, 110x10, 110x10
Incline DB Curl- 25x4x5, 25x4
Hammer Curl- 25x2x8, 20x8
Cable Curl- 100x2x5, 110x5

Shoulder is starting to feel a lot better...Getting closer to being able to use it. Felt really light headed after almost every hard set today...Could be from not eating before I went or the headache I had...Looking forward to tomorrow.

bjohnso
02-09-2008, 01:50 PM
Those heavy doubles were box squats also...So here is what I am thinking...The other day when I was doing box squats I may have been doing them wrong. I noticed on the heavier weight, it was more of a touch and go than an actual sit down get up...The ones from yesterday were sitting there and then getting up and noticably harder. I really need a lifting partner, not to mention someone that knows how to do this stuff and can get me straightened out. LOL.

Yeah, the longer you pause at the bottom the harder it is to get up. Make sure you don't lose tightness while your sitting down though.


02/09/08-Back to Baby Got Back for a while
Squat-200x5, 205x5, 215x5, 215x5, 215x5
Leg Press- 2PPSx8, 3PPSx8, 3PPSx8
Leg Curl- 100x12, 110x10, 110x10
Incline DB Curl- 25x4x5, 25x4
Hammer Curl- 25x2x8, 20x8
Cable Curl- 100x2x5, 110x5

Shoulder is starting to feel a lot better...Getting closer to being able to use it. Felt really light headed after almost every hard set today...Could be from not eating before I went or the headache I had...Looking forward to tomorrow.

Good stuff. Those incline curls pump me up like no other. I hardly ever do them though.

minime_moomey
02-11-2008, 03:05 PM
02/11/08
Rack Pulls: Did these last in the workout today because some curl jockeys were using the only cage we have...225x5, 245x4x5
One Arm DB row: 35x8, 50x8, 60x8 Shoulder was punishing me at this point
T-Bar Row: 45x10, 55x10, 60x10
Bench: Began to warm-up with the bar and the front delt was still hurting as I pulled the bar towards my chest, so I guess I wont be doing any benching for a while still.
Calf, forearm, core work to finish off another depressing day...This damn shoulder better hurry up.