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JeffreyXL
01-09-2011, 08:43 AM
A bit later than planned but going to start a log to keep track of my progress.

I'm gonna start out with a westside based protocol for 16 weeks. This is nothing written in stone since I make changes along the way judging on the progress I make.

Stats 01-09-2011
- SQ: 130kg (257 lbs)
- BP: 83kg (183 lbs)
- DL: 140kg (309 lbs)

Yes, I'm weak but its work in progress!

In 3...........2............1........... GO!

Off Road
01-09-2011, 08:44 AM
I like the title already :)

JeffreyXL
01-10-2011, 02:53 PM
Thanks Off Road!

Had 4 hours sleep tops last night because of the awefull amount of work for school

ME LB - day 1

Squat
8x133 lbs
3x177 lbs
1x220 lbs
1x265 lbs Fail

Sumo deadlift
5x133 lbs
3x220 lbs
1x265 lbs
1x287 lbs Fail

Chain suspended goodmornings
5x133 lbs
10x133 lbs
15x133 lbs

Abs
2 sets

Was a bit too enthusiastic. Strenght dropped down more than I thought but no worries numbers will be up asap

JeffreyXL
01-11-2011, 02:20 PM
DE UB - Day 2

Bench Press
12xbar
8x88 lbs
6x3x110 lbs vs red bands

CGBP
5x133 lbs
8x110 lbs
8x110 lbs

Barbell rows
12x110 lbs
12x133 lbs
8x154 lbs

rear laterals raises
3 sets

Post workout drink: 0,5l Chocolat milk yummy

JeffreyXL
01-12-2011, 09:34 AM
Rest Day
- Sore all over!
- Cool link to make up for a rest day: David Goggins a former neavy seal and awesome athlete

DrlmLvPFdg8

Off Road
01-12-2011, 12:21 PM
Great start.

JeffreyXL
01-12-2011, 12:26 PM
Thanks OR! Giving myself 3-4 weeks to get back into the groove than I'm going for some new PR's!

BULK_BOY
01-12-2011, 05:27 PM
I too like the title.

Well played keyboard cat. ;)

JeffreyXL
01-13-2011, 01:58 AM
I too like the title.

Well played keyboard cat. ;)

Haha! Thanks bulk! A good start is half the work

LuNa
01-13-2011, 02:18 AM
Nice to see you started a journal! Liking the first sessions. I will tag along for the ride :).

You did chain suspended GM's in Axis? Where did you get your bands?

JeffreyXL
01-13-2011, 07:15 AM
Nice to see you started a journal! Liking the first sessions. I will tag along for the ride :).

You did chain suspended GM's in Axis? Where did you get your bands?

Nope my trainings partner has build a great home gym so there I did the GM's. The bands arent mine so I cant tell, can always ask if you want?

Thanks for stopping by RvN!

LuNa
01-13-2011, 07:59 AM
Nope my trainings partner has build a great home gym so there I did the GM's. The bands arent mine so I cant tell, can always ask if you want?

Thanks for stopping by RvN!

Yeah wouldnt mind knowing, thanks!

JeffreyXL
01-13-2011, 02:04 PM
Yeah wouldnt mind knowing, thanks!

He got them from ironwoody. Here's a link to their site: http://www.ironwoodyfitness.com/index.html

JeffreyXL
01-13-2011, 02:08 PM
Armory - Day 3

I know this isnt 'hardcore' but somewere deep within me lives a beachboy who likes to have big arms and impress the girls with massive guns :P

3 exercises biceps
3 exercises triceps

Massive pump and massive amount of repzoOorRRzzZ

BULK_BOY
01-13-2011, 08:40 PM
Big gunzzzzz!!!!!!!! Lol!

LuNa
01-14-2011, 01:30 AM
Thanks for the website. LOL at the arm day, good stuff.

JeffreyXL
01-14-2011, 02:49 AM
Every self respecting man should have big bulging biceps :p

JeffreyXL
01-14-2011, 01:17 PM
DE LB - Day 4

Deadlift vs blue bands
12x88 lbs
6x3x133 lbs + blue band

Squat
15x133 lbs
15x133 lbs
20x133 lbs

kettlebell swings
55 lbs per hand x 10 reps

abs

That 20 repper SQ really kicked my ass! wanted to do 50 reps withoud too much sets

JeffreyXL
01-15-2011, 08:36 AM
ME UB - Day 5

Bench Press
12xbar
8x88 lbs
1x133 lbs
1x155 lbs
1x177 lbs
1x188 lbs PR since I havent pressed this in a loooooooooong time
15x133 lbs rest pauzed from the 10th rep

Dumbell fly
2 sets 22 lbs per hand

chins
2x6xbw

side laterals
2x8x22 lbs

Amused!

BULK_BOY
01-15-2011, 08:44 AM
That's it mate. Keep at it. ;)

JeffreyXL
01-15-2011, 10:10 AM
Thanks Bulk! Still weak but work in progress!

LuNa
01-16-2011, 07:13 AM
Nice bench PR. Not bad at all to set PR's when just starting out.

Off Road
01-16-2011, 08:03 AM
Good job on the Bench PR.

JeffreyXL
01-17-2011, 02:57 PM
Thanks guys! Today was a far from good workout bleh!

ME LB - Day 6

Deadlift
5x133 lbs
3x177 lbs
1x220 lbs
1x265 lbs
1x265 lbs
Made some failed attempts after this set dunno why but I couldnt lift the bar off the ground anymore fuuu

Squat
Kept it light weight today since I still had sore glutes and hams

Band goodmornings
12xgreen
8xgreen + blue
12xgreen +blue

Praying abs with bands
2 sets

Dissapointing session!

BULK_BOY
01-17-2011, 06:17 PM
We all have them mate. Managed to get some good pulls in though......

LuNa
01-18-2011, 01:04 AM
We all have our ups and downs. Still looks like an ok session.

Off Road
01-18-2011, 07:02 AM
Probably just needed an extra day to get the hams and glutes recovered. Shat happens, somebody flips the gravity button and cranks up the pull. Makes it hard to break those lifts off the ground, at least that's the excuse I always use - Haha

JeffreyXL
01-18-2011, 09:57 AM
Thanks guys! Still adjusting to the new workout plan. Gave myself 3 weeks to get back into it so with 2 weeks left there is plenty of time to do that!

DE UB in about 1 hour :D

JeffreyXL
01-18-2011, 01:55 PM
DE UB - Day 7

Bench press
20xbar
6x88 lbs
6x3x111 lbs

Incline bench
10x88 lbs
6x111 lbs
7x111 lbs
Mind to muscle connection :p!

BOR
12x111 lbs
2x10x133 lbs

rear laterals
2 sets

Done! enjoyed a nice hot chocolat milk afterwards since it was so damn cold. could barely hold on to the barbell

LuNa
01-19-2011, 01:10 AM
Sweet session. Like the rows and the bench.

JeffreyXL
01-19-2011, 05:57 AM
Sweet session. Like the rows and the bench.

Thanks RvN!

StLRPh
01-19-2011, 03:46 PM
great job Jeffrey, keep on keeping on

JeffreyXL
01-20-2011, 07:58 AM
great job Jeffrey, keep on keeping on

Thanks for stopping by!

DE LB in about 3 hours :evillaugh:

JeffreyXL
01-20-2011, 11:08 AM
DE LB - Day 8

Boxsquat vs bands
12xbar
8x88 lbs
6x3x88 lbs vs red bands

Deficit deadlift
8x133 lbs
8x155 lbs
8x177 lbs
8x199 lbs

Stiff legged deadlift
2x6x133 lbs
Dont like this exercise bleh

Abs
2 sets

done! Again a cold day with cold iron and freezing cold hands

BULK_BOY
01-20-2011, 08:10 PM
DE LB - Day 8
done! Again a cold day with cold iron and freezing cold hands

Do you have gloves?:)

LuNa
01-21-2011, 01:06 AM
Nice DE LB day. What you think of the box squats?

JeffreyXL
01-21-2011, 03:35 AM
Do you have gloves?:)

Yes! But lets not forget, training in a garage were it is 3 degree celsius is so damn hardcore :p


Nice DE LB day. What you think of the box squats?

Nice exercise! My trainings partner was amazed by the speed so hopefully that will pay out in some new big time squat PR's.

thanks for stopping by guys

Off Road
01-21-2011, 06:40 AM
Cold gyms are hardcore and very miserable.
Why don't you like the stiff-leg deadlifts? They are one of my favorites and always a mainstay of my programs.

StLRPh
01-21-2011, 08:15 AM
Yes! But lets not forget, training in a garage were it is 3 degree celsius is so damn hardcore :p

Damn Straight! I usually end up putting a heater in front of the bar for a few minutes to heat it up enough to grab

Behemoth
01-21-2011, 11:53 AM
I read the first couple posts then skimmed. It may be in here but whats the height, weight, and goals? I assume primarily strength oriented goals since westside?

JeffreyXL
01-21-2011, 03:16 PM
Cold gyms are hardcore and very miserable.
Why don't you like the stiff-leg deadlifts? They are one of my favorites and always a mainstay of my programs.

Miserable indeed and the weather isnt promessing either since its getting colder and colder the next few days.


Damn Straight! I usually end up putting a heater in front of the bar for a few minutes to heat it up enough to grab

We have one as well but it doesnt have the volume to heat the whole room. We should put it on at least an hour before the workout to get it a few degrees warmer which I mostly forget.


I read the first couple posts then skimmed. It may be in here but whats the height, weight, and goals? I assume primarily strength oriented goals since westside?

Totally forget to mention that!

Height: 5'7"
Weight: 154 lbs (looking for a 10-12 lbs gain before june)
Goals: To become as strong as possible! Would like to compete in a powerlifting competition although thats a long term goal since I need to become a lot stronger at first.

StLRPh
01-21-2011, 05:45 PM
My heater is tiny, I just put it about 6 inches from the bar and hope that takes the edge off

GWilly
01-21-2011, 05:54 PM
You should get one of those propane heaters. I got one, and it will heat up a garage really fast! Just gotta make sure that you don't leave without turning it off. :P

JeffreyXL
01-22-2011, 11:54 AM
My heater is tiny, I just put it about 6 inches from the bar and hope that takes the edge off


You should get one of those propane heaters. I got one, and it will heat up a garage really fast! Just gotta make sure that you don't leave without turning it off. :P

Funny. Was talking to my girlfriend the other day about getting a propane heater for the patio maybe if I play it smart I can buy one which I can use in my gargage as well :evillaugh:

JeffreyXL
01-22-2011, 12:03 PM
No workout today! Went to a seminar from a Dutch world class lifter (Ilja Strik). She told us some things about powerlifting, technique, competition, diets etc. So did a bunch of squats, deadlifts and benches to get some pointers. She was pretty amused about my lift although my bench technique could use some work. Afterwards we talked a bit about the sport and just out of the blue she asked me if I would like to join her in a trainings session some time. I consider it an honer to train with a world class athlete so we changed numbers and made an appointment for february. All in all a nice day.

Behemoth
01-22-2011, 01:11 PM
Do I sense alterior motives? :)

JeffreyXL
01-23-2011, 05:30 AM
Do I sense alterior motives? :)

Haha! No definitely not. Great athlete although far from attractive.

LuNa
01-23-2011, 05:48 AM
Sounds great. Its always good to have someone with experience help you with things.

I can only agree on the looks statement :p.

JeffreyXL
01-24-2011, 09:46 AM
ME UB - Day 9

Squat vs Bands
10xbar
5x88 lbs
3x133 lbs + Red bands
1x177 lbs + Red bands
1x220 lbs + Red bands
1x265 lbs + Red bands
1x298 lbs + Red bands fail
Dunno if it were the band or not. The 265 went really great so thought I would go for a new pr. Lack of lowerback strenght right there fuuu

Power Cleans
8xbar
3x88 lbs
3x110 lbs
3x133 lbs
3x143 lbs
1x155 lbs PR

Kettlebell swing vs Bands
2x8x44 lbs + Red band

Planche holds
2x45sec

Done!

StLRPh
01-24-2011, 10:44 AM
good job on the power clean PR

LuNa
01-24-2011, 11:59 AM
Nice squats man. Even 265 against bands is pretty great.

Off Road
01-24-2011, 04:21 PM
Like all the low back work.

JeffreyXL
01-24-2011, 05:04 PM
good job on the power clean PR

Thanks StL


Nice squats man. Even 265 against bands is pretty great.

Thanks! But it felt like I had gas left. I think I stepped back a bit too much so the band forced me to make an unnatural bar path which caused the goodmorning like effect dunno for sure though I'm no expert.


Like all the low back work.

Thanks OR. My buddy saw Joe Defranco do them and wanted to try. Felt weird at first but after a few reps it turned out to be a great exercise!

BULK_BOY
01-24-2011, 08:29 PM
Progressing nicely grasshopper..........

JeffreyXL
01-25-2011, 01:32 PM
DE UB - Day10

Close grip benchpress
12xbar
8x88 lbs
6x3x111 lbs

Barbell pushups, 15 down to 1
15,14,13,12,11,10 etc etc etc to1
Should time this next time

kettlebell rows
3x8x66 lbs

Done!

LuNa
01-25-2011, 01:55 PM
Hows Westside feeling? I know you have only been on the program for a little while, but just wondering what your first impressions are.

JeffreyXL
01-25-2011, 02:01 PM
Hows Westside feeling? I know you have only been on the program for a little while, but just wondering what your first impressions are.

Its a lot of fun although i'm not totally sure about the constant change at this stage. But I give it a chance not even half way thru our first routine so the jury is still out.

JeffreyXL
01-27-2011, 01:38 PM
DE LB - Day 11

Sumo Deadlift
8x88 lbs
5x133 lbs
6x3x177 lbs

Squat
8x133 lbs
8x155 lbs
8x177 lbs
6x177 lbs

Chain suspended goodmorning
6x133 lbs
8x155 lbs
8x155lbs

Hanging leg raises
2 sets

LuNa
01-27-2011, 02:53 PM
Good lower session.

JeffreyXL
01-28-2011, 02:09 AM
Good lower session.

Thanks RvN! Gave me some sore glutes thats for sure

StLRPh
01-28-2011, 06:21 AM
really hammering the posterior chain

JeffreyXL
01-28-2011, 03:48 PM
really hammering the posterior chain

The base of everything! Cant get it strong enough :D. thanks for stopping by StL

JeffreyXL
01-29-2011, 10:27 AM
ME UB - Day 12

CGBP
10xbar
8x40kg (88 lbs)
3x60kg (133 lbs)
1x70kg (155 lbs)
1x75kg (166 lbs)
1x80kg (177 lbs)
1x85kg (188 lbs) Fail
1x85kg (188 lbs) PR

Ultra wide BP
3x6x60kg (133 lbs)

T-Bar Rows
8x40kg (88 lbs)
5x60kg (133 lbs)
8x40kg (88 lbs)

Side Laterals
3x8x10kg (22 lbs)

Pleased with the close grip BP although a bit weird that I can press the same amount on the regular bench so or I'm getting stronger or I got a strong CGBP

StLRPh
01-29-2011, 10:57 AM
very nice PR, my close grip isn't that far off my regular bench either

JeffreyXL
01-30-2011, 07:55 AM
very nice PR, my close grip isn't that far off my regular bench either

Thanks StL!

JeffreyXL
01-31-2011, 03:24 PM
ME LB - Day 13

Sumo Deadlift
8x60 (133 lbs)
3x80 (177 lbs)
1x100 (221 lbs)
1x120 (265 lbs)
1x130 (287 lbs)

Squat
8xbar
5x60 (133 lbs)
20x80 (177 lbs)
Fuu me dont like!

kettlebell swings
10 reps per hand with 20 kg (44 lbs)

Pleased with todays session! The 130kg DL felt easy so thats promessing

StLRPh
02-01-2011, 07:19 AM
20 rep squats for the win! Not fun at all, especially after deadlifting. great work

JeffreyXL
02-01-2011, 10:36 AM
Legs are so damn sore today haha. DE UB in about 2 hours :D

JeffreyXL
02-01-2011, 01:55 PM
DE UB - Day 14

Benchpress
12xbar
8x40 (88 lbs)
6x3x50 (110 lbs)

Ultra wides
10x50 (110 lbs)
8x60 (133 lbs)
6x60 (133 lbs)
10x50 (110 lbs)

BOR Supperset with Shrugs
50 (110 lbs) 10x10
60 (133 lbs) 10x10
60 (133 lbs) 10x10

Done!

LuNa
02-02-2011, 12:37 AM
Nice benching. Do you feel the speed work is helping you already?

Off Road
02-02-2011, 07:12 AM
Squat
8xbar
5x60 (133 lbs)
20x80 (177 lbs)
Fuu me dont like!
Awesome...made me lol :evillaugh:

JeffreyXL
02-02-2011, 08:50 AM
Nice benching. Do you feel the speed work is helping you already?

Dont know. I'm getting stronger thats for sure but I dont know if its due the speed work.


Awesome...made me lol :evillaugh:

At that moment it made me taste my diner all over again :p

JeffreyXL
02-03-2011, 02:19 PM
DE LB - Day 15

Power cleans
5x40 (44 lbs)
3x50 (110 lbs)
3x60 (133 lbs)
1x70 (144 lbs)

Deadlift vs blue band
5x3x60 + blue (133 lbs)

Goodmornings vs bands
12x green
12x green + blue
12x green + blue

Abs
3 sets

My buddy wasnt feeling so well so we kept it easy today. He was literally asking me 'Jef can we please skip the squat this time' haha made me lol

StLRPh
02-03-2011, 02:50 PM
He was literally asking me 'Jef can we please skip the squat this time' haha made me lol

I ask myself that same question all the time

JeffreyXL
02-06-2011, 10:09 AM
ME UB - Day 16

Benchpress + reversed bands
12xbar
8x40+rev red (88 lbs)
3x60 + rev red (133 lbs)
1x70 + rev red (155 lbs)
1x80 + rev red (177 lbs)
1x90 + rev red (200 lbs)
1x100 + rev red (221 lbs)
0x105 + rev red Fail! (232 lbs)

incline benchpress
8x40 (88 lbs)
8x50 (110 lbs)
8x60 (133 lbs)

Chin Ups
3x8xbw

Rear laterals
3 sets

Done!

Off Road
02-06-2011, 10:34 AM
Using the heck out of those bands...good stuff.

JeffreyXL
02-07-2011, 03:48 PM
DE LB- Day 17

Bench Press
6x3x55kg (122 lbs)

Machine Flys
3x15x40kg (88 lbs)

Rows
3x8x?

Abs
15 min abzoorsZ

Had to work so made it a quick session

LuNa
02-08-2011, 03:34 AM
Nice quick session. Are you trying to gain weight at the moment?

StLRPh
02-08-2011, 08:00 AM
good job getting in there when it wasn't convenient

JeffreyXL
02-08-2011, 11:04 AM
Nice quick session. Are you trying to gain weight at the moment?

Jep! Which is working so far. 1,5 kg in 3 weeks which is exactly on track. Choclat milk and nuts gotto love it!


good job getting in there when it wasn't convenient

Thanks! Better doing something than nothing.

LuNa
02-08-2011, 02:35 PM
Jep! Which is working so far. 1,5 kg in 3 weeks which is exactly on track. Choclat milk and nuts gotto love it!

Thats a really good results, especially considering your fast metabolism. Congrats.

JeffreyXL
02-09-2011, 12:23 PM
Thanks RvN! Really glad with it myself

ME LB - Day 18

Chain suspended good mornings
2x8xbar
3x60 (133 lbs)
Sucked big time! Need to work my technique

Oly Squat
12xbar
8x40 (88 lbs)
8x60 (133 lbs)
8x80 (155 lbs)
5x90 (177 lbs)
High bar, close stance and atg boom!

RDL
2x8x60 (133 lbs)

Ab rollouts
2 sets

StLRPh
02-09-2011, 02:51 PM
good session, don't feel like you have to use crazy weights on GMs to get a benefit

BULK_BOY
03-03-2011, 07:35 PM
Jeffery! Where are you? Everything OK?