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Andy31
10-10-2009, 02:26 PM
Howzit?
So I decided to start a journal online/public in the hope of
1. holding myself accountable/motivated
2. to receive advice,tips, and or criticism. Anything I can use to improve. So please dont hold back.

My info: 29yr Male 313lbs 33%BF Oct 09 New to lifting.
(My goal is to be 300lb at 15% BF)
My starting lifts Oct 09:
Bench: 245
Squat: 265
Deadlift 405

Thanks in advance for your support and advice.

Andy

Andy31
10-10-2009, 02:44 PM
my routine I am going to be following is Westside Standard.
Starting my 1st workout on the plan Day 5- just to match the day of the week

Squat:
12 x empty bar
2 x 135 felt super easy
10 x 2 160
Good Mornings
10 x empty bar - trying to get comfortable with the exercise
5x5 95
Back Hyper extensions
5x10 only bodyweight
Standing Hamstring raises
4x5 60
Back extensions
4x25 200
Side raises
4x15 45
Glute Isolation (machine- felt more in quads, not to sure about this one)
5x5 90
Decline bench sit-ups with 11lb medicine ball toss
3x20

Clifford Gillmore
10-10-2009, 02:49 PM
Welcome to Westside!! Its a really awesome program, as soon as you figure out what works for you etc. etc. Have a check out of all the other guys journals who are doing westside for some inspiration/ideas, Travis Bell is a bencher at Westside Bar Bell and LonesXedge is on his way to start training there.

Andy31
10-10-2009, 03:03 PM
day 6
Bench press
15 x empty bar
12 x 135
8 x 185
3 x 225
1 x 255 - went up super easy
1x 275- failed should have went up smaller weight
1x 255 failed #&@!
2x 225
Floor Press
5x 135
5x185
3 x 5 205
Rows- Cable machine Wide vertical grip
4 x 8 168
DB raises
4 x 10 20s
Tricep pressdowns w/ the rope
1 x 25 108
2 x 25 84

I just noticed I forgot to do Deadlifts yesterday -WTF

Andy31
10-10-2009, 03:33 PM
Thanks Risk,
I will have a look at those journals, I got to a lot to learn. I'm just got to keep researching. I have only done the routine two days, but both days have been killer workouts.

Clifford Gillmore
10-10-2009, 11:52 PM
I'm forever learning about WS, its definately complicated and simple as hell at the same time! Definately make a few smaller jumps on the bench, so you end up doing more work (like 10 sets including warm ups)

Andy31
10-12-2009, 02:11 PM
ME Squat & DL

Squat:
135x8
185x5
205x3
225x2
245x1
265x1
275x1 PR
275x1

DL
135x8
185x6
225x6
275x4
315x2
375x1
405x0
405x0
405x1 about time

Decline bench sit ups with 45lb
4x10

Needed work on hamstrings and lower back but ran out of steam quick after the deadlifts

Coke
10-14-2009, 08:49 AM
Good luck with your goals man, off to a fine start in here.

Andy31
10-14-2009, 02:56 PM
Thanks CoCoa,

bench
bar x 15
135 x 10
155 x 3 x 10

Seated dips ( machine ) cuz I am weak
250 5x5

DB flys
45s 5x5

Flat bar Tricep pull downs
168 x 5
204 x 5 x4

Back hyperextensions
2 x 20

weighted back extensions
200lb x 200

I am going to try and work the back extensions more often to try correct a lower back issue I have been having.

Andy31
10-16-2009, 04:49 PM
Squats
155 x 2 x 10

Dead lifts
205 x1 x 10

Back hyperextensions
25 x 4

Ab side raises
plate x 15 x 4

Decline weighted sit ups
plate x 10 x4

standing Hamstring raises
60 x 5x 5

Had to hurry this workout along but felt good. Cant wait till tomorrow ME bench day and I will be looking for a nice new PR

Coke
10-17-2009, 08:06 AM
Good job back-to-back bro.

Andy31
10-19-2009, 08:36 PM
Stuff came up this weekend and threw me off track- so picking back up today w/ ME bench

Decline bench-
bar x 12
135 x 10
185 x 8
225 x 5
245 x 3
265 x 2
275 x 1
285 x 1
295 x 1
295 x 1

DB flat bench
75s x 5
80s x 5
85s x 5
90s x 5
90s x 5

flat bar tricep pulldowns

168 x 5 x 5

bb curls

60 x 5
80 x 5
100 x 5
100 x 5
100 x 5

DB flys

45s x 5 x 5

icarian Incline Lever Row (machine)

135 x 5 x 5

Coke
10-20-2009, 11:41 AM
Great effort, especially on the bench dude.

Andy31
10-20-2009, 01:46 PM
Thanks,

So today I figured I would give a go with GPP

stairmaster 10 flights
15min elipical machine with 1min intervals level 1- 10 got 1.25 miles worth
15min row machine 1min intervals 3166 meters worth
stairmaster another 10 flights

Not really sure if thats right way for HIIT/GPP or not but it felt pretty damn good when I finished. First time I have done any cardio in while and I am just glad to get my heart pumping.
Hope this doesnt effect my recovery from ME day or effect my DE Squat day tomorrow.
If it doesnt I would like do this on a regular basis

So I am going to try this schedule
mon- ME bench
Tues- Cardio/gpp
Wed- DE Squat/DL
Thurs-Cardio/gpp
Fri- DE bench
Sat- ME squat

LMK you if you guys think thats solid plan or should it be tweaked, If guess I will know as the week goes on.

Andy31
10-21-2009, 12:34 PM
I was worried that my cardio/gpp yesterday may effect my workout today, but it may have helped because I felt great.

Squats
bar x 10
135 x 10
185 x 3 x 10

Deadlifts
135 x 10
185 x 10
250 x 2 x 9
250 x 5 - wasnt planned just felt like I should rep a few extra fast ones

Back extensions-machine
200 x 100

Standing hamstring raises-machine
60 x 10 x 5

gripper- machine
135 5 x 5

weighted decline situps
45lb x 10 x 4

Andy31
10-22-2009, 07:00 AM
Today I took my son (5yr) to his 1st day of runners club at school, anyway I really didnt expect to really do much cardio. My son, to shock of everyone ended up running 2.25 miles with me trailing behind.

Anyway point is I ran 2.25 miles today and so did my son, now i just gotta teach him to catch a football and I'm set

Clifford Gillmore
10-22-2009, 07:45 AM
You should do singles on deadlifts for speed work, and doubles for the squats. This is a time when you can get your form really nailed, thats why Westside only does the 2 rep squats and single pulls.

Andy31
10-22-2009, 10:10 AM
Thanks Risk for keeping an eye on me.
I guess I just thought since I could do the weight for speed x3 for squat and x2 for DLs I would. I guess I need to just follow the program. stupid newbie mistake.

Andy31
10-22-2009, 10:54 AM
Figured I would post my 2 week progress
Oct 8th I was 313lbs with 33.9% BF (106.2 lbs fat) leaving me 206.8 lbs lean body mass
Oct 22 I am 322lbs with 33.6% BF (108.2 lbs fat) leavinf me 213.8 lean body mass

total weight gain + 9lbs
fat gain + 2lbs
lbm gain + 7 lbs
change in BF% -.30

My eats: this is my average daily- taken from the last 10 days
5330 cals
176 fats
478 carbs
458 protiens

Andy31
10-26-2009, 03:35 PM
Last Friday workout DE Bench

Decline bench
bar x 15
135 x 10
185 x 3 x 10

incline lever row
135 x 5 x 5

DB flat bench press
80s x 5
90s x 5 x 2
100 x 5 x 2

Tricep pulldown flat bar
204 x 5 x 5

BB Curls
60 x 5
80 x 5
100 x 5

Andy31
10-26-2009, 04:09 PM
ME Bench and some catch up ME Squat/ DL that I missed on Sat

Flat bench
bar x 20
135 x 10
185 x 8
225 x 5
255 x 1
275 x 1
265 x 1
265 x 1

Incline BB press

135 x 5
185 x 5
155 x 5 x 2
165 x 5

Incline rows
135 x 5 x 3

delt raises DB
25s x 5 x 3
30s x 5
25s x 5

Tricep pulldowns rope
132 x 5 x 5

Squats- tried to get warm
135 x 10
185 x 6
225 x 4
245 x 2
265 x 1 stopped there- I strained a muscle in my calfs-- around soleus or peroneus longus-- still dont feel stable on the squat--- got to get into better shoes or maybe no shoes. may try again tomorrow ( plus walking around Seaworld all day Sunday most likely did help either.)

Deadlifts- HERE WE GO
135 x 10
225 x 5
275 x 5 calfs not bothering me in the deadlifts so I proceed
305 x 2
325 x 1
345 x 1
355 x 1
365 x 1
385 x 1
405 x 1
410 x 1

Coke
10-27-2009, 09:14 AM
Raising up real nice all around man.

Andy31
10-27-2009, 11:51 AM
Thanks Coke for the props,
I got some new Chucks doubles last night, first chucks I have owned since 5th grade when I had some X high yellows.
Ok so I figured I would do some squats and hit new PR at 275 x 1

10 fights stairmaster
15min eliptical intervals level 1-13
15min row machine 3010 meters
10 flights of stairs

Andy31
10-30-2009, 06:57 PM
So forget to track my DE Squat day, nothing fancy.
Today DE Bench
Flat bench
bar x 30
135 x 15
165 x 3 x 10

DB flat bench
80s x 5
100s x 5 x 4

Standing overhead BB press
95 x 5
115 x 5
125 x 5
135 x 5 x 2 Sht never felt muscles pulled like that in my back and on rib cage. Felt good to do them though

DB Flys
45s 5 x 5

Rows- Hammerstrength- Iso rows- gotta find the nickname for that machine
115 each side 5 x 5

Seated dips

250 x 5 x 2
200 x 5
160 x 5 x 2

BB Curls

60 x 5
80 x 5
100 x 5
80 x 5 x 2

Andy31
10-31-2009, 06:31 PM
ME Squats/ DLs
bar x 20
135 x 10
155 x 10
185 x 8
225 x 4
255 x 1
275 x 1
285 x 1
I wanted to add 10 go for it but I thought I should save some gas from the Deadlifts. Should have went for it.

Deadlifts
135 x 10
225 x 8
275 x 6
315 x 5
345 x 3
375 x 1 Had to stop, NO MORE Fiber one pre workout !! So besides feeling like sht, the last lift was real shaky- and still 35lb less than my PR of 410.

When I set my DL pr it was on a Bench ME day so I guess setting that new pr on the squat put a damper on my DLs. Is that a common issue? do you just continue the DLs already fatigued or should I switch up DLs 1st then squats weekly?

Coke
11-01-2009, 11:58 AM
Good squats and deads!!

Andy31
11-05-2009, 02:59 PM
OK so I am changing my goals/and routine. I feel I was using powerlifting as a excuse for me to stay a fat ass-- I am only talking about myself !! Going to change my training up- reduce cals to below maintenance and add more cardio/GPP

Today:

ran 1 mile

Push-Press
115x3
135x3
155x3
185x1
155x5

Upright rows
95x8
135x8
135x8

DB side raises
25s x 8
20s x 8
20s x 8

DB front raises
25s x 12
20s x 12
20s x 12

rear delt machine
100 x 12
100 x 12
100 x 12

Andy31
11-07-2009, 08:04 PM
Friday:
Ran 1.4 and walked 2.1 miles
EZ bar curl
60 x 5
70 x 4
80 x 3
90 x 2
100 x 2
70 x 7

Hammer Curl
40s x 8 x 4

Rope pull downs
132 x 8 x 2
156 x 8 x 2

Dips- seated
205 x 12
250 x 12 x 2

Gripper
90 x 8
135 x 8
180 x 8 x 2

BB curls
80 x 9
80 x 5
45 x 15

Today: walked 3.5miles 1hr.

Andy31
11-09-2009, 01:21 PM
Sunday; walked 1.5 miles
Today : walked 2.5 miles

Squats
135 x 10
155 x 7
175 x 5
195 x 3
225 x 2
265 x 2
305 x 1
315 x 1
225 x 7
185 x 10

Leg press
360 x 8
540 x 8 x 3

standing hamstring curl
60 x 8 x 4

seated calf raises
90 x 12
115 x 12 x 2

knee extensions
40 x 12 x 3

Coke
11-09-2009, 04:09 PM
Looking fine bro, especially with them squats.

Andy31
11-09-2009, 05:59 PM
Thanks Coke, It sure feels good to break 300 on the squats. +30lb PR on the squats and -6.5lbs bodyweight

Andy31
11-10-2009, 06:39 PM
walked 2.1 miles
Flat bench
135 x 10
185 x 7
225 x 5
245 x 2
275 x 1
185 x 7
135 x 10

Incline bench
135 x 8
155 x 8
135 x 8 x 2

DB flyes
45s x 8 x 4

Cable(pec dec motion)
60 x 12
40 x 12
32 x 12

Chest pullovers
60 x 12 x 3

Andy31
11-11-2009, 02:24 PM
Deadlifts
135 x 10
185 x 7
225 x 5
275 x 3
315 x 2
325 x 2
355 x 1
365 x 1
315 x 7
225 x 10

Straight arm pulldowns
90 x 8
108 x 8 x 3

Incline rows
90 x 8 x 4

DB shrugs
75s x 15 x 3

Pulldowns HS machine
180 x 15
140 x 15
140 x 15

Coke
11-11-2009, 04:23 PM
Nice job for both days dude.

Andy31
11-11-2009, 06:04 PM
Thanks, I woke up this morning with a sore throat, so I been eating Vit C like candy to try and fight it off.

Andy31
11-12-2009, 12:41 PM
Ok I am sick for sure now...
Push-press
90 x 10
110 x 7
135 x 5
155 x 3
165 x 2
170 x 2
180 x 1
185 x 4 got ahead of myself- was going for 7
135 7 adjusted weight
110 x 10

Upright row
90 x 8
110 x 8 x 3

side raises
20s x 8
15s x 8 x 3

front raises
15s x 15 x 3

reverse dec/pec
100 x 15 x 3

man I feel like crap and I guess my lifts say the same.

Andy31
01-11-2010, 04:58 PM
Ok I am back in action, pretty sad I stopped for so long... I stopped following the Westside, because I felt its a more advanced than the level I am at.
Then I started some stupid "online routine", then I stopped altogether.
Enough of that, I am starting Starting Strength program- I love the simplicity of it.

squats- 3x5x185
Bench- 3x5x185
deadlift- 1x5x315

didnt get to dips, got pushed out of weightroom by basketball team. but its ok because I was really beat.
I have had some drastic decreases in bench and squats- I suppose thats my punishment for stopping.