View Full Version : westside! training..

03-15-2002, 08:45 PM

well i decided to post pone the bulk for july cuz i wanna try westside , so starting on sunday i will! i cant wait till then


03-15-2002, 08:50 PM
Another Westsider:D
As long as you eat enough you'll gain plenty of size on this system.

03-15-2002, 08:53 PM
thanx for the help adam

Chris Rodgers
03-15-2002, 09:57 PM
Good luck with it bro, you have our support!!


03-15-2002, 10:43 PM
thanx for the suport latty


03-16-2002, 04:23 AM
Good luck Shredder

What are your current maxes?

03-16-2002, 10:02 AM
um at the time my bench is at 195 or 200, i dont kno my squat, and my DL is about 235(i never DL'ed much either, this will be my third time ). Ill probably find out my max squat on sunday, i kno its not gonna be high becuz ive never really done much squatting.

03-17-2002, 04:57 PM

ME squat

box squat- 100,120,140,160x3, 185x1 :(
SLDL- 3x5 @ 120, 140, 160
leg raise- 4x12

well the first day went pretty well . my squats were horrible and i figured it wuld be i seriously need to work on them. i never squated with consistency so now ill work on that. the sldl's went fine but i shuldve started out with 160, o well next week i will. its kinda hard to max out since i workout at home and dont have a spotter. on me bench day im gonna have to find me a spotter tho.

sleep: 10 hrs

Paul Stagg
03-18-2002, 07:55 AM
I don't have a spotter.

Do your ME work in a power rack.

How high is the box?

03-18-2002, 05:39 PM
the box i was using was about 11.5 or 12 inches. i cant use a power rack becuz i dont have one. the rack on my bench raises up into a squat thing so i was using that. once my lifts get high enuf i wont be able to use it so ill have to do it at skool or somethin. im jus gonna have to find some one to spot me on ME bench day

03-19-2002, 07:50 PM

dynamic bench

*speed bench- 8x3 @ 103
**floor press- 3x5 @ 115, 130, 130
elbows out ext.- 4x8 @ 22.5, 25 , 27.5
chins- 4x8 @ bw
side/front raises- 1x8@15, 1x5@20 / 1x5@25
hammer curls- 2x8 @ 25, 27.5

decent workout, still getting used to the " dont go to failure issue". weight was to light on all sets of the elbows out ext, so next week ill start from 30 on the 1st set. the front raisses was a little to heavy but ill get over it. hammer curls were also a bit to light so next week ill start heavier also.

diet: good ( im using a bulkinh type of diet)
sleep: 8 hrs

*6 sets w/ close grip, 2 sets @ medium grip
**all sets done with medium grip

03-21-2002, 07:41 PM

dynamic squat

speed squat- 10x2 @ 92.5
speed DL- 6x1@125
zercher squats- 5x8@100
weighted decline situps- 4x12@ 20

good workout. first time doing zerchers and they work well except that they kinda hurt my arms but o well, when i was doin them i culd really feel it in my abs to for some reason.

diet: good
sleep: 8.5 hrs

03-22-2002, 08:19 PM

ME bench

close grip 2 board press- 100,120,130,140,150x2 155x1
jm press- 70,75,80x8 90x6 100x2
flys- 2x6 @ 35
bent rows- 2x8 @120 2x5 @125
plate raise- 1x10 @25 1x7 @30
wrist curls- 1x10 @65

good workout. i was suposed to get two 50lbers today but i culdnt get to the weight lifting store. right now i have 200 lbs of weight so with the new weights ill have 300lbs :)

diet: good
sleep: 9 hrs

Paul Stagg
03-23-2002, 09:28 AM
If you don't have a rack, all of your ME pressing should be done with a spotter, starting NOW.

I don't see how you can do a good morning as an ME without some sort of rack.

Gonna have to join a gym young man.

Lifts look good - are you enjoying it? I've found if nothing else westside is fun!

03-23-2002, 01:13 PM
my bench press rack raises into a squat rack thing so i use that. someday soon ill make a squat rack thing or buy one. my dad welded these little things on my rack so i can max out and if i cant get it up i jus put the bar on them, its almost like a powerrack acually :) acually me and my dad made a bet. if i can max out with a 300lbs bench press by next march 25th he'll gimme a 100$ so now thats one of my goals

03-23-2002, 01:19 PM
oh ya and westside is ACE , big time , i really like it so im gonna stick with it

03-23-2002, 11:33 PM
goals for march 25 2003:
bench: 300
DL: 280

Time + Patience
03-24-2002, 10:27 AM
I think you could make your Squat and Deadlift goals even higher!! Come on your bench shouldn't be higher than your Squat and Dead especially if you are working on getting your strength up.

Good luck!

nate allan
03-24-2002, 10:42 AM

was wondering why your goals for deadlift and squat are so low?
you should be able to squat and deadlift 400-500lbs by the time you bench 300.

03-24-2002, 05:14 PM
i guess u guys are right , here are my new goals:
bench: 300
DL: 350

how does this sound?

03-24-2002, 07:35 PM

ME squat

box squat- 120,140,160,180x2 185,190x1
SLDL- 160x5 170x4-3
crunches- 4x20

when i did 190 on the squat i went below paralel but i didnt touch the box, next week i will. i need to strengthen my grip so if i can get my 50 lbers this week ill do some static holds on next ME squat day.

sleep: 8 hrs
diet: great

03-26-2002, 08:52 PM

dynamic bench

speed bench- 8x3@102.5
floor press- 2x5@130,135 1x3@140
elbows out ext- 3x8@27.5 2x6@27.5
chins- 4x8,7,6,6
front/side raises- 1x5@25/ 1x7@20
hammer curls- 1x8@30 , 1x5@30

pretty good workout. hammers and floor press went up and tris got a bit stronger. chins went kinda down who knos why.

diet: shitty, got home late and had no ice cream for a protien shake
sleep: 8hrs

03-28-2002, 06:48 PM

dynamic squat

speed squat- 10x2@95
speed DL- 6x1@130
zercher squat- 4x8@110,115 1x6@120
weighted decline crunches- 3x12@30

good workout. speed squats were awsome and zerchers were kickin my ass again.

diet: great
sleep: 8 hrs

03-29-2002, 07:33 PM

ME bench

close grip 2 board press-
160x1.5 (pr)
165x miss

JM press- 2x8@85 2x8@90 1x6@95
flys- 1x6@35
bent row- 2x8@125 2x5@130
plate raise- 2x10@30
wrist curl- 1x6@70

excelent workout, was fun. i made a new bench record. my jm presses and bent rows were also stronger. 165 is mine next week.

diet: so-so
sleep: 8 hrs

03-31-2002, 05:46 PM

ME squat

box squat-
200x1 ( 1 inch above the box)
205x1 (little below parralel)

SLDL- 2x5@170, 1x3@170
crunches- 4x20

good workout. altho i didnt hit the box on 200&205 its still a personal record none the less and made me feel good. i need to work on grip. im getting my new weights 2morow!! :)

diet: so-so
sleep: 6 hrs

04-02-2002, 08:23 PM

dynamic bench

*speed bench- 8x3@102.5
floor press- 2x5@140,145 1x3@150
BB skulls- 70x6, 70x5, 70x4, 70x3
lat pulldowns- 100x8, 100x6, 105x4, 105x2
rear/side raises- 15x8/ 22.5x8
hammer curls- 32.5x8 , 32.5x5

i kno my pulldowns seems week but at the gym i can use way heavier weight, its jus something with my home pulldown thing. need to work on rear delts :( there very weak.

diet: good
sleep: 8.5 hrs

*5 close grip, 2 medium grip, 1 wide grip

04-04-2002, 06:13 PM

dynamic squat

speed squat-10x3@110
speed DL- 6x1@130
good morning- 2 sets of 8 @ 100 105, 2 sets of 6@110 115 and 1 set of 4 @120
oblique crunches- 2x20

first time doing good morning so im still getting used to them, i can feel them working my hams and lower back tho :)

sleep: 7 hrs

04-05-2002, 10:37 PM
ME bench

close grip board press- worked up to 1@165
bent row- 8@130, 7@130, 5@135, 3@135
military press- 6@80 3@90
static hold- 15sec@200 20sec@205

went to the weight store today to buy weights and they were closed damnit:"( lower back is sore from the good ams

diet: so so
sleep 8 hrs

04-07-2002, 07:18 PM

sumo DL off 4 in blck- worked up to 1@265
SLDL- 2x5@175 ,3@175
2 sets of crunches

my dad bought me 165lbs of new weight today so i have a total of 370 now :)

diet good
sleep 9 hrs

04-09-2002, 07:18 PM
dynamic bench

speed bench- 3x3x3@102.5
close grip bench- 5@120,125 3@130
skulls- 6@70, 4@75, 2@80 :(:(
elbow ext- 5@30, 3@30
lat pulldown- 8@100, 4-5@105
hammer curl- 5@35

todays workout can **** off. i felt not as strong and my triceps are bein bitchy. maybe its my lack of sleep? ill try some weighted dips for my tris next week.

sleep 7 hrs

04-11-2002, 09:25 PM
dynamic squat

speed squat- 10x3@105
speed DL- 6x1@130
good ams- 3 sets with 115,120,125
3 sets of crunches

sleep 8 hrs

04-12-2002, 08:08 PM
ME bench

incline closegrip bench- worked up to 125:( single
4 sets of pushdowns
flys 2x6@35
db rows 3x8@50,52.5,55 1x6@60
OH press 85x6, 95x3
static hold 250@20sec, 265@10sec

good workout except i was kinda disapointed with my incline press.need to work on grip.

sleep 7 hrs
diet good

04-20-2002, 06:18 PM
my internet was down for a week so 2morow ill resume updating my journal, finally :)

04-21-2002, 06:47 PM
ME dl

sumo DL off 4 " block-
290x1 (10lbs pr from last wk)
300x miss
abs- 3 sets

damn i wanted 300, next time this is my me exersize ill have it.

sleep 9 hrs
diet good

04-25-2002, 09:35 PM

speed squat- 9x2@122.5 , 195x1
speed dl- 6x1@135 , 210x1
good ams- 130x8, 140x5, 150,3
3 sets of weighted crunches

good workout. About my bench press, i think i hit a plateau so im gonna try nuggs routine ( 30 reps in least amount of sets) but im only going for 20-25 reps , ill do thi for about 4 or 5 weeks then well see wat kinda bench routine ill do from there. ill stick with the westside style of leg training tho. btw, has anyone ever head of the 5x5 routine? is it any good for strength?

Paul Stagg
04-26-2002, 07:24 AM
You've been training Westside for a month, and you think you've hit a plateau?

Changing routines too often can be counterproductive.

04-26-2002, 10:27 PM
id stick with it for a bit more

04-27-2002, 01:39 PM
my bad, i guess u guys are right. my diet is been kinda crappy and i havent eatin enuf, i need to start drinking some protein shakes again :)

04-28-2002, 08:12 PM

good morning- worked up to a 180 single
zercher squat- 130x5,140x5,150x3
3 sets of weighted crunches

zerchers, do u guys use some kinda pads when u do these? becuz they hurt like a b!tch without using any padding.

diet good
sleep 8 hrs

Chris Rodgers
04-28-2002, 08:21 PM
I usually use a small hand towel around the bar because I am a weak biatch....but last time I did them I went up to 335x2 without anything on the bar. Had bruises after that, lol.

04-28-2002, 09:24 PM
I dont bother with padding, i actually get worse marks when i did use it though. Now i just get a bit red and sometimes bruise

05-01-2002, 05:46 PM
yesterdays workout

dynamic bench

speed bench- 8x3@110
floor press- 150x5,160x5,165x2
elbows out ext.- 27.5x8,30x6,6
lat pulldown- 105x6, 110x5, 115x3
curls- 85x2, 80x4
hammer curls- 40x3, 35x4
BB shrugs- 170x10, 180x6

good workout, floor presses are awsome.

diet good
sleep 8 hrs

05-02-2002, 08:18 PM
speed squat- 10x2@105
speed DL- 6x1@135
sumo DL- 210x6, 225x5,245x4,255x2
3 sets of crunches

good workouts, deadlifts were killin me.

diet good
sleep 8 hrs

05-03-2002, 10:08 PM
JM press- worked up to 3@120
BB rows- 2x8-5 @140 , 2x3-3@145
OH DB press- 4@45, 2@45
bent lateral raises- 2x12@15

good workout, im not gonna do JM press next week cuz i feel like im not doin them right. so ill do board press for my next me exersize.

diet good
sleep 8 hrs

05-05-2002, 09:28 PM
good morning- worked up to 190x1
zercher squat- 5@155, 5@160, 3@170
3 sets of wtd crunches

diet ace (went to a buffet today:) )
sleep 9 hrs

05-07-2002, 09:21 PM
speed bench- 8x3@110
floor press- 5@160,5@165,3@170
elbows out ext,- 8-6@30, 5-2@32.5
pull ups- 4-3@25, 8-8@BW
hammer curls- 6@35, 2@40
BB shrugs- 10@180, 4@190

diet great
sleep 8 hrs

05-09-2002, 08:59 PM
speed squat- 10x3@112.5
speed DL- 6x1@135
sumo dl- 6@225 4@245 2@255 1.5@260
1 set of hanging situps

diet good
sleep 7 hrs

05-10-2002, 09:43 PM
CG 2 board press- got up to1@165
BB rows- 6,4@145 3-2@150
oh db press- 5-4@45
rear delt- 12-10@20
cg bench - 2@140

sleep 7 hrs
diet good

05-12-2002, 10:36 PM
good morning- got up to 1@200
zerchers- 5@165 5@170 3@175
db reps- 8 min @ 25

good workout kinda

diet GREAT (went to a buffet today)
sleep 7 hrs

05-14-2002, 08:33 PM
speed bench- 8x3@110
floor press- 5@170 3@175
skulls to nose- 4x8@65,70,75,80
pullups- 4x10,8@BW
hammer curls- 4@40
BB shrugs- 6@200

sleep 7 hrs

06-12-2002, 08:45 PM
c/g incline- worked up to 1@130
tri ext- 6,5,3@65 6,6,6@60
1-arm db row- 8,8,7,6@50
bb shrugs 8,5@200
2 sets of hammer curls
DB bench press reps with the 25's. i did them for 6 minutes

nice work shredder, lol

diet: need to eat more
sleep: 8 hrs

Paul Stagg
06-12-2002, 08:46 PM
Where have you been?

06-13-2002, 10:05 AM
ahh, got sick 3 weeks ago and for 2 weeks i jus did anything for my workouts. Now im back to westside . its all good :D

06-13-2002, 08:13 PM
4 sets of pressdowns
2 sets of db extensions with 25s
shrugs 10@190 and 10@200
BB curls 3 sets of 3 with 70,75,and 80 lbs
20 pushups

27 min total :)
sleep 8 hrs

06-16-2002, 07:46 PM
speed BP 8x3 @105 and 1@150
BB tri ext- 6 6 5 2@65 , 5 4@60
bb row 10@110 and 5@135
shrugs 9@205
hammer curls - 10,6@32.5

@ 9pm tonite im going to do some light pushdowns for 100 reps, 15 sec rests periods

sleep 8 hrs
diet good

06-19-2002, 09:06 PM
c/g incline BP-
135x1--------- PR
137.5xmiss--------failed near the top
skulls - 6 4@70 6 5@65 8 6@60
chest row- 8@110 , 7@115
OH press- 5@90 2@95
hammer curls 10,7@32.5
DB bench press reps with the 45's, did them for 1:40sec. not quite to failure.

i dont have a chest row machine so i did it the ghetto way i read about it. i put the bar under the bench and inclined it then i laid down stomach first and did rows from there.
when i was loading up the weight for oh press i smacked my "funny bone" on the 25 lber, it wasnt funny and i felt like tossing weights threw the wall ....lol

diet so-so
sleep 9 hrs :)

06-20-2002, 08:57 PM
4 sets of 10 8 6 5 of DB ext
1 set of 50 rep light pressdown
3 sets of db oh press w/ the 40's
curls 5@70 , 3@75, 4@80--pr

06-23-2002, 08:48 PM
speed BP - 8x3@105 , 2x1@155
closegrip bench 5@120 , 5 3 2 @130
1 arm DB row - 8 8 6@50's
bent/side/front raises 15/10/10@15's
shrugs - 8 6@205
hammer curls - 6,4@35

ill do some pushdowns later on

sleep 9 hrs
diet not good enuf

06-26-2002, 10:12 PM
c/g incline bench 1@135
JM press 5@85, 5 5@90 , 5 5@95
ezbar row 8@120, 6@130
chinups 8 , +25x2
hammer curls 5@35
plate raise 15 reps @ 25

need to switch Me

Paul Stagg
06-27-2002, 07:45 AM
Are you training your squat/deadlift?

06-27-2002, 07:50 AM
Originally posted by Paul Stagg
Are you training your squat/deadlift?

Looks like he forgot. :)

Chris Rodgers
06-27-2002, 03:21 PM
I was wonering the sam thing. I know your favorite is the bench and you have a goal you are going for, but you should still make sure to work legs(unless you are and just aren't posting those workouts).

07-01-2002, 12:30 PM
speed bench- 8x3@105 , 1@155 1@160
closegrip bench 5 3 4@130 , 2@135
closegrip pulldown 8 ,7@105 5,5@110
db front raise 7@25 8@22.5
EZbar wrist curls 12@65 8@74

diet bad

you guys ive been doin some narrowstance squats on fridays but think im gonne start doing my legs westside style again .

07-01-2002, 10:52 PM
speed sq 9x2@105 to damn light
speed DL 1x6@160 then a single with 240
SLDL 5@180 5@190
3 sets of crunches

wat grip do u guys use on the SLDL?

Paul Stagg
07-02-2002, 07:45 AM
Overhand, where it is comfortable. For me, that is index on smooth (about where I would grip a GCBP)

07-02-2002, 04:01 PM
i use mixed grip about shoulder width

Chris Rodgers
07-02-2002, 06:58 PM
Originally posted by Adam MacKinnon
i use mixed grip about shoulder width


07-03-2002, 10:13 PM
well **** today i was supposed to do floor presses but i didnt have a spotter damnit:( So i tried doing it on my own by setting the bar @ the end of the bench and layign down and "unracking the bar" and then slide my body back with the bar. Well i got up to 170x2 and then it was jus to much of a pain in the ass without a spotter to hand off to me so ill have to re do this crap next week.i felt like i had 195-200 tho :) jeeeeez
Jm press- 5@95 5@100 2@105 3@100
3 sets of pushdowns
ezbar rows 2x6@130 2x3@135
OHpress 5@95 , 3@100
hammer curls 6@35

good but coulda been better..

sleep 10 hrs
diet good

07-05-2002, 08:43 PM
box squat- i hit 195x1 , i was hoping for better but oh well.
sumo deads 5@220 5@230 5@240
2 sets of crunches

pretty good, sumos were a bit easy

sleep 9 hrs
diet so-so

07-07-2002, 08:27 PM
speed bench 8x3@110
closegrip bench 2@135 3 3@130
pushdowns 8@60
closegrip pulldown 8@105 6 6@110 3@115
front raise 10@22.5

not that great of a workout today

sleep8 hrs

07-08-2002, 08:58 PM
speed squat 8x3@115
cleans 2@120 2@125
speed dl standing on 4 inch blocks 4x1@160
SLDL 5@180 5@190 4@195
3 sets with the ab roller

sleep 7 hrs

07-10-2002, 07:03 PM
closegrip 4 inch board press 1@162.5
closegrip press 3@135 2@140 4@130
jm press 5 5@100 4@105
ezbar row 5 5@135 5@125
2 sets of 1 arm row
1 set of hammer curls

pretty good session. i felt like i couldve had 165 but i didnt have a spotter so u kno.

sleep 10 hrs
diet good

07-12-2002, 09:29 PM
box squat-
180x1----- kinda hard
190x1----- hard
195x0------couldnt get it, but wutever im switching the ME exersize next week

sumo deads 5@235 3@245 3@255 1@270
light good ams 5@110 3@130
2 sets of crunches

good workout except for squats.

diet so-so
sleep 9 hrs

07-14-2002, 07:54 PM
speed bp 6x3@110
pushdowns 10@50 8@55 8@60 4@65
skulls 8@60 3,3@70
pullups 8 , +10x7, +15x5, +20x2

Speed sucked ass today but eveything else was okay i think i was the heat becuz it was pretty damn hot. I dont kno why but i can use much more weight on the pulldpown/pushdown machine @ the gym than i can at home, wonder why?

Oh ya and i found a meet that im probably going to compete in on dec 7th so thats pretty kool :) ill find out more about it soon.

sleep 9.5 hrs
diet OK

07-15-2002, 09:49 PM
speed squat 5x1@120 1@180
speel dl standing on 4in block 4x1@170
SLDL 5@190 5@195 5@200

short on time today so no abs

sleep 8 hrs
diet good

07-17-2002, 08:12 PM
cg 4inch board press - hit 1@167.5
normal 4in board press 4@160 3@165 2@170
elbows out ext. 10 10 10@25 , 5@30
db row 8@50 10 8 7@45 6@47.5

My normal pressing strength is way down and i kno why, becuz i havent done any pressing as assistance besides a cg bench:( so i added in some med grip board presses.
I also learned that my form is bad with rows so i lowerd the weight and started bringing the bar/db to my lower chest/upper abs , now i can feel it in my lats.
Elbows out ext are pretty kool too :)

sleep 10 hrs
diet good

07-19-2002, 08:20 PM
zercher squat-
205x1 :)

sumo deads 5@240 3@250 3@260
2 sets of abs

Ive decided to workout my back more often.So on Monday and Friday nights ill do some extra back work, im aiming for 12-18sets a week for my back instead of the usual 8 a week.
Tonite i did :
face pulls 15@55 10@65 8@70
cg pulldowns 10 8@100

thats it. my back is one of my weak points so i need to bring it up.BTW i did a total of 13 sets for my back this week.

sleep 9 hrs
diet f*cked up today

07-21-2002, 10:40 PM
speed bp 8x3@105
skulls 8@65 4@70
pushdown 8@60 5@65
4 sets of one arm rows
2 sets face pulls
2 sets hammer curls

sleep 9 hrs
diet ok

07-21-2002, 11:27 PM
I am wondering man whats your opinion of Westside now that youve tried it?

Is it good for hypertrophy / strength gains? More strength than size? Or more size than strength? What do you think about it?

07-22-2002, 08:50 PM
Monstar - westside is good for size and strength but better for strength. Ive definitly have gained some size tho.

speed squat 6x2@120
speed DL 4x1@170
SLDL 5@185,200,205
2 sets of abs

P.M. tonite i did:
face pulls 3 sets
BB rows 2 sets

sleep 10 hrs
diet good

07-24-2002, 07:23 PM
DB bench for reps
65x3 easy
70x3 pretty hard
72.5x1 hard, I was going for a 3 rep max, but its a pain to get the db's up in place.Ill try for 3 next week.
Board press 5@160 2@170 1@175
elbows out ext. 2x10@27.5 2x6@30
db row 8 8@47.5 8 7@50
2 sets behind the back wrist curls

this was a good workout indeed.

shrugs 10@190 10@200
cg pulldown 2 sets with 95-105

diet good
sleep 10 hrs

07-26-2002, 06:26 PM
zercher squats-
215x1!! PR
sumo deads 5@245 3@255 1@270
abs 2x25

Good workout. When i was doing 200 on zerchers i almost blacked out because i held my breath through the whole lift by mistake :P Deads were pretty good today but my sweaty hands kept slipping from the bar, 270 flew up pretty nice tho.

PM: facepulls 2x10
timed db press for 2 min w/ the 30s not to failure

diet good
sleep 10 hrs

07-27-2002, 05:22 AM
Good job on the Zerchers, Wes

07-28-2002, 09:01 PM
thanx franco

speed bench 8x3@105
skulls 7@70 2@75
pushdowns 7@65 4@70
1arm rows 8@50 8@52.5 7@55 5@60 2@70
face pulls 8@75 6@80

Good workout, i came in tired and left happy. I dont kno what went wrong with the second set of skulls but oh well i get it better next week. One arm rows were fookin ace today!!!

Tonite im doing timed db presses with the 40s.

sleep 8 hrs
diet ok

07-29-2002, 08:24 PM
speed squat 6x2@110
speed DL 4x1@160 1@200
SLDL 5@200 5@210 5@220
2 sets of abs

PR'ed on the sldl's:)

Tonite ill do 3 sets of face pulls and 2 sets of barbell rows.

diet ok
sleep 9 hrs

07-30-2002, 04:22 PM
db bench press 50sx18
4in board press 4@170
5 board press 5@180 4@190 1@200
elbows out extension 10 9@30 3@35
db row 8@55 8@57 6@60

Good workout. My pressing is weeeeeeak that all i have to say about that.
Well tonite im going camping with some ppl and i wont be back till next tuesday, soooooo heres my plan:
tues: get home and do DE bench
thurs: do ME bench
fri: ME squat
sun: back to to normal
I guess i wont be doing DE squat next week then,o well no big deal.

sleep 6 hrs
diet is bad today

08-07-2002, 07:34 PM
Camping sucked hard, boring and not enuf food, we ended up staying an extra day thanx to the damn adults so i got home an extra day late. There wont any ME bench of de squat. As for today i did....

speed bench 9x3@105
skulls 7@70
pushdown 3x10@50
1arm row 8@57 6 4@60
reverse curls 10 10 8@40

I was feeling weak for todays workout so i kinda took it easy. ME squat on friday and DE bench on sunday like usual.

Tonite ill do some BB row and face pulls, 3 or 4 sets of each.

sleep 6 hrs :(
diet worse than ever

08-09-2002, 07:25 PM
i hit 303x1 doing sumo deads off a 4in block
abs 4x20
i was in a rush today

sleep 8 hrs
diet so so

08-11-2002, 08:24 PM
speed bench 9x3@105
dips +25x5, +50x2, BWx10
1arm row 7@60 6@62 4@65 3@70

Well thats it. i like the dips :)

tonite im doing 4 sets of bb rows and 3 sets of face pulls.

sleep 8 hrs
diet so so

08-12-2002, 04:03 PM
speed dl 1x6@160
sldl 5@210 2@227
abs 3x15@20lbs

didnt feel like doing speed squats today
good workout tho

diet good
sleep good

08-12-2002, 11:46 PM
dips +25x5, +50x2, BWx10

Good dip strength shredder. Do you like these so far? I start off with flat BB presses and then move onto dips. Really like the combo of flat presses and dips. Seems to fry my pecs all the way.

08-13-2002, 12:43 PM
dips= ace
this is one of the exersizes where i can really feel it in my triceps
im going to stick with these for awhile

08-14-2002, 07:03 PM
5 board press-
223x1 probably could of got a double but didnt have a spotter so i had to becarful
elbows out extension 8 8@30 6@32
db rows 8@60 6@65 3@70
military press 5@95 3@100
hammer curls 8 8@30

ACE workout :)

diet good
sleep 9

08-16-2002, 02:40 PM
sumo dl off 4inch block -
313x1 PR
narrow squats 3@163 3@173 to light, went deeper tho
pulldowns 8@90 6@105
wg chins 8, +20x2

prett good workout
low back was kinda hurting tho so thats why i did squats instead of gm's

diet , dunno its only 1 30
sleep 10 hr

08-18-2002, 03:04 PM
speed bench 7x3@100
dips +55x4, +60x2, +45x4
1arm rows 8@62 6@65 5right 4left@70
wrist curls 2 sets

i like this workout
all my lifts were up, dips up 10lbs and rows up about 3 reps with 70. i did a set of bench press with 173lbs after speed bench.

going to do some bb rows 4 sets tonite.

sleep 6
diet not so good today

08-20-2002, 05:23 PM
didnt get to do my DE squat yesterday becuz i went to a party.

08-21-2002, 07:49 PM
ME bench

2 board press
193x1 not to hard
200x0 got halfway up and stalled ill try it again next week
skulls 3x5@65 5 5@70 2@75
bb rows 3 sets with 115 125 and 135
military 5@100 2@105
hammer curls 3 sets

diet ok
sleep 11 hrs and im still tired kinda

08-23-2002, 07:20 PM
close stance goodmorning
183x2 i dont like goodmornings becuz im not flexible
narrow squats 173 for a triple and 193 for a double
pulldowns 8 6@105
chins +20x4, +30x2, 8

pretty good workout. next week ill switch the max effort to zerchers or sldl's becuz goodmornings bother me.

sleep ??
diet pretty good

08-25-2002, 07:21 PM
DE bench

speed bench 8x3@100
dips +60x3, +70x1, +50x4, bw+10
1arm rows 7@65 5@70 4r2L@75
some wrist curls

ace workout. yep. heat sucks, to hot.

diet lots of milk like usual
sleep 8ish hrs i guess

08-26-2002, 06:50 PM
didnt get to do DE squat becuz my stomach has been all jacked up today. i was going to lift today tho but when i started to set up the weights my stomach decided to make me endure some more pain so i said screw it.
maybe IF im feeling better later on ill try to do some speed deads and some shrugs, probly wont be able to tho.

08-26-2002, 07:54 PM

WG pulldowns 12@80 10 7@90 5@100 15@70
pushdowns 4x8@53

i ate some icecream then i went and did this workout. didnt really feel like doing any speed stuff so i didnt.
i think for now on , on tuesdays im going to do extra back and tricep work instead of speed stuff.altho on the occasion i might do some speed deads or soemthing like that.

08-28-2002, 06:12 PM
2 board press
paused db bench 5@55 4@60 for 3 sec pause
skulls 5@65 5 5@70 3@75
military/pushpress 4@100 / 4@110
hammer curls 3x8@30

ill do back 2morow

diet good
sleep 9 hrs

08-29-2002, 10:38 PM
ok im going to be doing a modified westside type of routine so here it is:

bench press
cg decline press

pulldown or pullup

speed bench
board press
paused db press
hammer curls


ill be starting this on sunday:)

09-01-2002, 09:19 PM
powerlifter bench press 6@143 3@163 3@153 grrrrrr
cg decline press 8@123 6@133 5@137
jm press 8@83 5 5@93 5 6@100 still working on form
military 3@100

i did the powrlifter bench press today with elbows tucked in and it made my poundages get lowered :( hopefully thatll change soon
also a bitch to workout today cuz yhr weight room was hot as hell

sleep ?

09-02-2002, 04:33 AM
When are you planning on testing your maxes ?

09-02-2002, 12:02 PM
i guess ill test them in 2-3 weeks

09-02-2002, 05:37 PM
sumo dl 3@250 3@270 2@290
single arm row 5@70
wg pulldown 8@95 8 10@100 7@105
curls 8@65 8@70 4@75

sleep 6 or 7ish hrs
diet weird

09-04-2002, 08:35 PM
light bench press 5@100 5@107 5@110 all w/ 2 sec pause and very explosive
3 baord press
tate press 8 8@30 5@32
hammer curls 8@30 8@32

i started skool today and i got weight training as a class but the teacher is a real d*ck. well see how it turns out.

sleep 5 hrs
diet good

Saturday Fever
09-04-2002, 09:24 PM
You're working sets give me the idea you're a tall person. How tall are you?

09-07-2002, 07:00 PM
dude im only 5'7

skulls 10@63 8@70
btn press 8@75
pulldown 8 8@100?

sleep 7

09-09-2002, 06:55 PM
bench press 10@123 10@140 7@145
lying db extension thing 2x10@25
3" partial skulls 12@85 10@103 10@123 tooo light
military press 6@90 8@83
flys 10@25
dips 10

i read an article writen by Ted Arcidi and he was saying how important tendon and ligament strength was and partial movements are good for them.

sleep 6 or 7
diet good

NOTE: heavy bench supports on wed or fri

09-11-2002, 07:11 PM
heave bench support 20sec@232 20sec@273 12sec@273
dips +60@5 , 20
cleans 2x2@123 2x2@130 2@135 2@140 PR
pulldown 10@100 7 5@105
curls 8@63 5@73
chins 8

sleep 6 or 7
diet ok

09-13-2002, 07:15 PM
bench 5@140 5@150 3@160 2@170 1@175
cg bench 3@133 3@143 2@150
clean&jerk 2x2@123 i love this exersize
btn press 3@80 3@90 .5@100 almost had it!
hammer curls 2 o 3sets
probly some chins later on

sleep 5 hrs
diet pretty good

09-16-2002, 06:08 PM
bench press 10 9@145
tate press 10 5@30
cg 3" lockout thing 5 5@233
military press 5 4@90
some wrist curls

sleep ?
diet good

09-18-2002, 09:13 PM
heavy bench support 20sec@253 easy
dips 5@+65 2@+70
cleans 2@123 2x2@135 2@140 2@145 1@150
pulldown 2x8@105
curls 8@70 5@75
buncha bodyweight dips and pullups earlier

i got braces today and my teeth hurt, i cant even eat cuz it hurts damnit :(

sleep 7
diet :(

09-20-2002, 10:01 PM
bench 5@150 4@163 2x1@170
cg bench 5@133 3or4@140 2@145
clean&jerk 2x1@ who gives a ****
BTNpress 3@85 1.56@95
1 set hammer curls

**** this workout. fuckin braces make it so i can only eat liquid stuff so for the past 2.5 days ive probly had only about 800 calories so i blame that for my weak workout. tonite ill drink 1/2 gallon of milk and 3/4 gallon of vanilla icecream aaaaand some soup to top it all off:D

@ skool i got to do 2 sets of bench with 140 2 sets of squats with 110 since i didnt get enuf time to load the bar up more and last i got to do 1 set of clean&jerk with 134lbs i think. hope fully on monday i can add more weight AND hopefully i wont be so weak. This weekend ill load up on milk , icecream and probly yogart . we also have this guy in my weight training class who benches 330 @ ~180-190? BW , fuckin strong mofo

sleep probly 6 or 7
diet not very swell