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ChampionLifter8
10-25-2003, 01:59 PM
I decided that i wanted to try a Westside routine to improve my strenth. I am going to be on a strict bulking diet for this 12 week period and i want to improve on all my lifts. My max lifts are BENCH-150, DEADLIFT-250, SQUAT-225.

WEEK 1

10/18

Me Squat/Deadlift

Deadlift
2x45x5
2x75x5
115x3
155x3
185x3
215x3
225x1
250x1
260xmiss

Box Squats 14"
2x45x5
75x5
95x5
135x3
160x3
185x2
195x1

BB Rows
45x10
65x10
95x8
105x6
110x5

SLDL
45x10
75x8
95x8
115x8
135x6

This Workout felt really good. I lifted at home today. I feel real good about the deadlifts and BB Rows. I am still a little sick today but i really wanted to lift so bad i just got up and did it. The box squats felt good too, i think i could have done more but i didnt have anyone to spot me. SLDL felt pretty good and could have done more but my grip was really weak because of all the prior

ChampionLifter8
10-25-2003, 02:04 PM
10/20


Me Bench

Flat Bench Press
2x45x5
70x5
95x5
115x3
120x3
125x3
130x3
135x3
140x3 New Pr 5 llbs!!!
145x1
155x1 New Pr 5 llbs!!!
160xmiss

Close Grip Bench Press
65x3
95x3
115x6
120x5
125x4
130x2

BB Rows
45x10
65x6
95x8
105x8
110x6
115x5

Today was a weird because after i played a football game i tried lifting but after warming up and started doing heavy weights i realized my body was just too sore from football and was so fatigued. I decided that i wasnt going to workout today. But then when i got home from driving school i for some reason i felt really good so i decided to go downstairs and lift. And the thing is i had a GREAT workout. I made a 2 new pr's. I made a new 3 rep Pr at 140 and a nex Max Pr at 155, improved 5 pounds on both of those lifts. I felt i had a great chest workout and a good tricep workout with the short grip presses. Also today i was strict on my diet.
so overall today was vantastic.


Diet

Meal 1- 4 slices of wheat bread, 2 eggs
Meal 2- White roll, 3 slices of turkey, 1 slice american cheese, 1 cup of skim milk, breadstick
Meal 3- Bowl of white rice, White bagel, 2 eggs, slice of american cheese
Meal 4- 1 1/2 cups of pasta w/ sauce
Meal 5- Protein shake w/ water, chicken patty on white bagel
Meal 6- 2 cups of Cereal w/ 2 % milk

Calories- 3300
Protein- 180

Supplements- 5 g of creatine, 1 multivitamin

Questions- I want to start adding some sled work into my workouts, does anyone know where i can purchose one.

Also im going to start boxing should i hit the bag on my offdays or is it ok to do it after my workouts??

ChampionLifter8
10-25-2003, 02:06 PM
10/21

Diet

Meal 1-Chicken patty on a white bagel
Meal 2- 1 1/2 cups of pasta, skim milk, 2 breadsticks, small cup of pinapple
Meal 3- White bagel, cup of skim milk
Meal 4- White bagel, protein shake w/ 2% milk
Meal 5-1/2 cup of pasta w/ meat, 2 slices of wheat bread w 1 tbsp. of P.B
Meal 6- Large bowl of rice with butter
Meal 7- White roll, chicken patty, Protein shake w/ skim milk

Calories- 3100
Protein- 197


Cardio- Jogged for 8 minutes, did elptical for 5 minutes, 20 minutes boxing, swimming

Supplements-multivitamin

Today i went swimming at m gym and did some cardio. When i got home i did 20 minutes on the punching bag. I want to start boxing more often. If anyone can offer me some tips on boxing of any sort ide apreciate it.

ChampionLifter8
10-25-2003, 02:09 PM
10/22

De Squat/deadlift

Speed Box Squats 14"
2x45x5
65x2
95x2
115x2
115x2
115x2
115x2
115x2
115x2
115x2

Speed Deadlifts
45x10
95x5
115x3
125x3
135x3
135x3
135x3
135x3
135x3
135x3

SLDL
115x8
135x7
135x6
135x7

Gripwork DL Lockout Holds
135x30 sec.
145x20 sec.
155x15 sec.

Todays workout was alright. The box squats speed was pretty good but slowed down on the last few sets. Deadlifts felt good were pretty quick, think i might up the weight on it. Overall my hams were pretty well worked and the grip work felt great.

ChampionLifter8
10-25-2003, 02:10 PM
10/23

Rest Day


Diet went pretty well today.

Cardio-Boxing for 30 minutes, played football outside

ChampionLifter8
10-25-2003, 02:12 PM
10/24

De Bench

Flat Bench Press
Warm Up
45x10
65x5
75x5
95x5
Medium Grip
105x3
105x3
105x3
105x3
Wide Grip
105x3
105x3
105x3
Close Grip
105x3
105x3
105x3

Singles
115x1
135x1
145x1
155x1
160x1 NEW PR!!!!!+5llb.

Close Grip Bench Press
45x5
70x3
95x3
115x7
115x7
120x6
125x5

BB Rows
45x10
65x5
95x5
105x3
115x7
115x8

Todays speed felt really good for bench i and enjoyed working through all the difrent types of grips. Today i also decided to add in some singles and i breezed threw them so i decided to max out and i made a new PR!!! from 155 to 160. The close grip and the rows also felt very good. I can start to feel my lats getting stronger and my left wrist is getting stronger too, because it used to be lagging behind. I feel today was a very good workout.

Saint Patrick
10-25-2003, 02:38 PM
Good luck w/ the westside man.

HahnB
10-25-2003, 02:57 PM
Good luck, but I have to ask why is your goal to only put 20lbs on your bench but 50 on squat and dead?

Dedicated
10-25-2003, 03:39 PM
Nice journal and goodluck.

galileo
10-25-2003, 03:43 PM
Originally posted by HahnB
Good luck, but I have to ask why is your goal to only put 20lbs on your bench but 50 on squat and dead?

Baby steps!

JeffWillConquer
10-25-2003, 06:26 PM
I think with your plan you should gain more than you expect. Good luck bruh.

ChampionLifter8
10-25-2003, 08:24 PM
Originally posted by HahnB
Good luck, but I have to ask why is your goal to only put 20lbs on your bench but 50 on squat and dead?


Well it just seems its so hard to add weight to my bench.. its my weight area. And ifeel i can improve my squat and deadlift a lot easier than my bench.

Thanx for the support everyone

HahnB
10-25-2003, 11:24 PM
Originally posted by galileo


Baby steps!

YOu think he's gone? He's not gone, he's never gone, ya see!!!!

RuLess
10-26-2003, 10:39 AM
bench is juss to up your ego, if you want to put on some size man get those db presses in, and inclines!

g/l

peass

Isaac Wilkins
10-26-2003, 11:46 AM
You're doing a ton of sets on your accessory work without my hypertrophy focused stuff for West Side. You may end feeling a bit burnt out. Are you hitting failure on your accessory movements?

Dave Tate sells sleds at http://www.elitefts.com

There's also a bunch of articles there if you haven't read them.

I intend to make my own sled, but I have access to the equipment to do it.

ChampionLifter8
10-26-2003, 12:59 PM
Originally posted by Borris
You're doing a ton of sets on your accessory work without my hypertrophy focused stuff for West Side. You may end feeling a bit burnt out. Are you hitting failure on your accessory movements?

Dave Tate sells sleds at http://www.elitefts.com

There's also a bunch of articles there if you haven't read them.

I intend to make my own sled, but I have access to the equipment to do it.

No im not going to failure on these movements, also im doing many sets at all for the accessaory work if it says i do 7 sets 4 of them are probably warm up sets. You see not all the sets i do are heavy.

Im thinking about getting one of those sleds but the thing is its going to be winter soon and ill have no where to go.

Thanx for the help borris.

ChampionLifter8
10-26-2003, 01:12 PM
WEEK 2

10/26

Me Squat/Deadlift

Deadlift
2x45x5
95x3
135x3
160x3
185x3
210x3
230x1
240x1
255x1
260x1
265xmiss
265x1
270x1 New Pr improved from 250!!!!

SLDL
45x3
95x5
135x8
155x6
155x6
155x6

Leg Extention
90x10
125x10
150x10
160x10
170x10
185x7


Today my right ankle was bothering me so i wrapped them up with gauze. I decided not to squat today becuase it was going to put to much stress on my right ankle. I thought about not doing deadlifts but i did them anyways and i had a great day.Today new PR on deadlift 270.!!!!!

Jiin10
10-26-2003, 01:31 PM
nice lifts bro, good luck with ur goals! i box myself, how many days a week do you train, and what is ur goals u expect to gain from boxing?

ChampionLifter8
10-26-2003, 03:37 PM
thanx Jiin10... anyways about boxing i dont box in a league or nothing, i just hit the bag a for a while. I am going to try to hit the bag everyday for about a half hour. My goals for boxing is to get a stronger punch and to learn how to fight... also the cardio befits are good also for losing some fat.

rookiebldr
10-26-2003, 06:06 PM
Nice work on achieving that new PR. Deads rock!!!

ChampionLifter8
10-26-2003, 06:19 PM
thanx rookieblder... yeah when i first started doing deadlifts i hated them, now there one of my favorite exercises.

BCC
10-26-2003, 06:54 PM
Things are looking good dude. A lot of personal records. Keep that up, and just keep raising the bar.

ChampionLifter8
10-27-2003, 04:36 AM
thanx for stoppin by big chase

Coke
10-27-2003, 05:28 AM
Doing very good, off to a fine start! - :) ...keep it up

ChampionLifter8
10-27-2003, 03:35 PM
9/27

Cardio-Rode bike for an hour

Interval Boxing w/ bag

1 min boxing/1 min rest
1 min boxing/1 min rest
1 min boxing/1 min rest
1 min boxing/1.5 min rest
1 min boxing/1.5 min rest
1 min boxing/1.5 min rest
30 sec boxing/done ( felt a huge burn in my arms when i was done with the interval boxing)


Diet was good today except for having a slurpy and a hot dog for a snack in the middle of the day. Today my boxing intervals felt great. Im planning on increasing my intervals for a longer time over a period of time. I am going to try to get in some type of boxing shape for before i join a gym.

Scott S
10-27-2003, 04:14 PM
Nice PRs! :thumbup:

ChampionLifter8
10-28-2003, 04:38 AM
thanx scott

ChampionLifter8
10-28-2003, 03:29 PM
10/28

Flat Bench Press
2x45x5
75x3
105x3
125x3
135x3
145x3
145x2

Singles
155x1
155x1
160x1
165xmiss ( tried 3 times and missed got it 2 inches off chest)

2 Board Presses
115x6
125x6
135x3

Close Grip Bench Press
95x3
105x3
115x8
125x5
125x5
125x4

BB Rows
45x5
75x5
95x5
115x9
120x6
120x6
120x6
120x5

Push Ups
Bwx18 (at end of workout)

Today workout felt good. My bench press felt good and i almost got 165. I just need to push myself a little harder and keep working at it and ill get it. Today i decided to do some 2 board presses and they felt good, really made my chest burn. I though that the BB Rows and close grip press was excellent. Overall workout was awsome.

ChampionLifter8
10-29-2003, 05:58 AM
I was going to go on a cutting diet but i decided im going to just keep bulking and keep getting new pr's and getting more mass.

ChampionLifter8
10-29-2003, 02:32 PM
10/29

Grip Work Day

DL Lock Out Holds ( Over the top grip)
135x40 sec
145x30 sec
155x20 sec
175x10 sec

Wrist Curls
20x20
32x10
32x12

Reverse Wrist Curls
8x12
12x10

Today was a good grip workout. It seems that my right wrist has been bothering me for the last few days and i have to keep an eye on it. Also i have a bandade on my left middle finger because theres a little sore at the top of it. Tonight im going to be doing some abs too.

aka23
10-29-2003, 03:24 PM
Originally posted by ChampionLifter8
My goal is to lose .5-1 llb. a week...

Right now i weight 170 and my goal is to get down to 155 by 2 months.

Losing 15lb in 2 months requires an average weight loss of ~1.7lb per week or 2x your goal of .5-1lb per week. I would suggest sticking to the lower rate to minimize muscle loss and revising the 15lb in 2 months goal.


Originally posted by ChampionLifter8
I think im going to buy some cutting supplements but i dont know which one i should use. Any suggestions feel free to help me out.

It sounds like you have a good plan as far as slowly losing weight with a balance diet combined with weightliftting and cardio. Supplements are not essential. You may wish to begin without supplements, and then later incorporate supplements if they are needed for a specific purpose such as suppressing appetite or mobilizing fat. I believe that most effective supplements have negative side effects. Similarly if you do not have good results with a simple balance diet, there are many other alternatives that you could try later.

Alke
10-29-2003, 04:28 PM
AKA beat me to it,

and hell if you can stick to eating foods you gots listed in the begining of this journal, you'll do a LOT better than you give yourself credit for.

lotta good exercises being done, have you looked at other westside journals here to compare your routines against? it DOES look like your still leaning towards a BB style of sessions...........

ChampionLifter8
10-29-2003, 06:19 PM
thanx guys for the help with the diet.

I guess i wont use any supplements i will just focus on eating a clean diet and staying motivated.

Dedicated
10-29-2003, 06:39 PM
Goodluck champ, cutting is hard cause sometimes your gains slow down. 3000 seems like a good number to start at cause I doubt you will lose muscle at 3k calories and you can prolly make decent gains at 3k. Hopefully you lose some fat at 3k though, only time will tell:).

ChampionLifter8
10-29-2003, 06:57 PM
dedicated thanx for the support man. I hope i keep making some gains im just a little scared i might lose strengh while cutting.

Alke
10-29-2003, 08:08 PM
dont sweat it!, your gonna lose muscle cutting, but when you gets to bulking again it comes back twofold!!!

that is what makes it such a long road, its like two steps forward (bulk) and one step back (cut) then two steps forward again (bulk).

you ARE taking whey right?

ChampionLifter8
10-29-2003, 08:18 PM
yeah man 100% whey protein

ChampionLifter8
10-30-2003, 06:29 PM
10/30

De Squat/Deadlift ( heavy Squats today b/c didnt do them last week b/c of sprained ankle

Heavy Squats
45x5
75x5
115x3
135x3
160x3
185x3
205x1
230x1
240x1 New Pr Improve from 225!! +15llb
250xmiss

Speed Deadlifts
Warm Up
45x5
75x5
95x3
115x3
135x3
8 sets of 140x3 (good speed)

SLDL
115x6
135x6
155x8
165x8
175x5
180x6

Weighted Ab Crunches
4 sets of 25x20

Today was an excellent workout. I maxed out on squats at 240 and it felt great. After i started doing a few squats my hamstrings were going crazy. They felt so sore while doing deads squats and sldl it was insane. The SLDL were awsome they are new records for me. Also the speed deads had great speed and i feel like my back and grip is getting a lot stronger. Todays overall workout was fabulous.

Hercule
10-30-2003, 07:24 PM
Hey bro. Looking great. I did westside at one time. I liked, but I am a powerlifter converted to bodybuilder. I got pretty strong w/ Westside. We are pretty close in age, I'm 15. Good luck w/ your routine.

Hercule
10-30-2003, 07:28 PM
One thing, though. WHere are teh Goodmornings? Its just not westside w/ out teh goodmornings. I don't really like them as a ME exercise, however. I fell out of form one time and really screwed up my back w/ a 320lbs. goodmorning. After that, I used them mainly for assistance work. I woudl do like 3X8 w/ 250 on DE days. I would suggest doing them. They will relaly help your squat and deadlift.

RG570
10-30-2003, 09:09 PM
Hey, I've been reading your journal and thought I would offer my two cents..

Firstly at 170 I seriously doubt you're that fat.. most people new to weightlifing run into that need for being shredded but it you'd be better off gaining a good amount more LBM before trying to lose the BF.

Secondly I did westside and am pretty familiar with it and IMO you are doing way too much volume. If it was me.. I would stick to one core movement and one or two assistance movement for ME days, and switch these aroudn every 3 or 4 weeks.
That said, westside is designed for experienced powerlifters who know their strengths and weaknesses.. and also will be competing in full PLing gear. If you're interested take a look in the earlier (not very beginning) part of my journal for the routine I had very good strength gains on.

Good luck!

ChampionLifter8
10-31-2003, 05:33 AM
Hercule thanx for the nice words and advice man. Also im going to start doing good mornings now instead of deadlifts because i just did me deadlifts for 3 weeks.

Also RG570 i dont think im going to cut anymore i decided that i should just keep focusing on making new pr's and gaining some more mass while bulking. I think i might throw in some interval training into my workouts or do some curcuit workouts or something to get some of my fat off. You also said i should only use one core movement for me day.. well i thought that i was is there something that i missed. On me bench say i just do bench, rows, and some close grip press... thats work for lats, tric, and chest. Then on me squat deadlift i do squats and deads and some sldl and maybe some work. Are you trying to say i shouldnt do squats and deads on the same day. If so why and if i dont where to i put the m in my workout.

Thanx for the suggestions guys.

cphafner
10-31-2003, 07:50 AM
Steve,

I agree with the guys. I would stick to the basic foods. People jump into supplementation before they figure out what they are doing/need. You're still really young, so I would just eat and use that body of raging hormones you have to pack on some beef. Congrats on the squats PR!

ChampionLifter8
10-31-2003, 01:26 PM
cphafner hell yea man im just going to eat eat eat and eat more and use all my raging hormones lol thax for stopping by talk to you later.

ChampionLifter8
10-31-2003, 01:26 PM
cphafner hell yea man im just going to eat eat eat and eat more and use all my raging hormones lol thax for stopping by talk to you later.

Jiin10
10-31-2003, 03:10 PM
nice squats and leg lifts bro, good luck with the diet

Hercule
10-31-2003, 03:42 PM
Actually, I think you're volume is fine contrary to what RG570 said. Westside recommends that you do your ME or DE Exercise, then do 4 assitance lifts that will help that lift. Here is an example of one week of Westside for me-

Monday:ME Squat-
Goodmornings
Glute-Ham Raises
Bentover BB Rows
Pull Down Abs
Roman Chair Sit-Ups

Wednesday:ME Bench-
Board Presses
Skull Crushers
OH BB Presses
Front Raises

Friday:DE Squat-
Box Squats
GHR's
SLDL's or GM's
DB Rows
Side Bends

Saturday:DE BEnch-
Speed Bench
5 Board Presses
Tricep Pressdowns
Lateral Raises
Bentover Laterals

That is what my weekly westside would look out, with different exercises every few weeks of course. 5 total exercises if fine for now. Later, you can increase your GPP w/ sled dragging and add even more. Chuck Vogelpohl uses an INSANE amount of volume. Good luck bro.

ChampionLifter8
10-31-2003, 04:19 PM
hercule i agree man i think that my volume is just fine. It just looks like i do more than i really do because i post all my warm up sets. But why no deadlifts hercule is your back hurt or something??

But hercule i got a question im going to start board presses now for my me days and i just finished up 3 weeks of maxing out on flat bench. What board should i start off at. Should i start off at 1 then go to 2,3,4 and finally 5 or do all boards in one day. Can you help me out on that? Also do you suggest doing sled dragging while doing westside would that be any benefit to me.

P.S what does GPP mean??

Hercule
10-31-2003, 04:48 PM
I don't do westside anymore. I am a bodybuilder now. I did tear some muscles in my back over the summer, and I couldn't do hardly any lifting all summer. It was after I recovered that I decided to switch to Bodybuilding. I just think I will have better success with it. I do deadlifts every week.

On the Board Presses, look at Benchmonster's post in Powerlifting/Olympic lifting forums. Do exactly as it says.

GPP is General Physical Preparedness. The better your GPP the more you can do in the gym. GPP work includes things like Sled Dragging, Wheel Barrow Pushing, Extra High Rep workouts, and things like that.

Hercule
10-31-2003, 04:49 PM
whoops, forgots something. Yes, Sled Dragging would benefit you GREATLY. do it :).

ChampionLifter8
10-31-2003, 05:05 PM
haha thanx hercule for the help man youve offered me a lot of information talk to u later bro

ChampionLifter8
11-01-2003, 11:03 AM
11/1

De Bench

Speed Bench
Warm up
3x45x5
75x3
85x3
105x3
115x3
115x3

Medium Grip
115x3
105x3
105x3

Close Grip
105x3
105x3
105x3

Wide Grip
105x3
105x3
105x3

Alright speed on the speed bench, nothing special.

Singles
135x1
145x1
155x1
165x1 NEW PR + 5llb!!!!!
170xmiss
170xmiss (got 1 inch off chest on both of these misses)

Close Grip Bench Press
95x3
115x12
120x8
125x5
130x3
135x2

BB Rows
45x6
75x3
95x5
115x10 ( bad technique on last few)
125x6
125x4
120x7

Today was a great workout. My speed was alright on my speed bench but it still felt good. I can feel that im getting a lot stronger and my numbers are showing it. I made 2 pr's on close grip, 2 pr's on bb rows and a new pr on bench. Today was a great workout and westside is really working good for me.

Dedicated
11-02-2003, 06:45 AM
Nice bench pr awesome.

Coke
11-02-2003, 06:56 AM
:withstupi

I am with dude on this one - good work!

Isaac Wilkins
11-02-2003, 07:09 AM
You're doing speed and ME bench on the same day? How often are you working out?

I agree with RG, I think you're probably doing a touch too much assistance work.

I'm currently doing a West Side/Olympic Lift program if you want to check out what I do.

ChampionLifter8
11-02-2003, 08:13 AM
well on my speed day i throw in a couple of singles and try to make a new pr. But my body wasnt wearing down at all so i just kept doing it. If i start feeling burnt out im going to start cutting down on my work but for now im just listening to my body. THanx dedicated, cocoa and borris for the help and support.

ChampionLifter8
11-02-2003, 08:15 AM
Just to let everyone know im not doing flat bench no more since i have been doing it for about a month and maxing out every week on it. Im going to start doing 2 board presses for a few weeks then go to 3 boards, 4 boards then 5 boards.After that cycle is done im going to max out on flat bench again. I expect a great pr!!!!!

ChampionLifter8
11-02-2003, 01:47 PM
This is tommrows workout that i planned to do.. please critique

11/3

Me Squat/ Deadlift

Good Mornings
4-5 sets sets of warm-ups

Work up by 3s to one rep Max

SLDL
3-4 warm-up sets

3-6 sets of 5-8 reps

Box Squats (14)
3-4 warm-up sets

Work up by 2s to one rep Max

Leg Extension
2-3 warm up sets

3-4 sets of 8-12 reps

DL Lockout Holds
1-2 warm-up sets

3-4 sets of 30-40 sec.

RuLess
11-02-2003, 02:00 PM
workout looks good bro.. no offense but i feel really strong when i look at ya stats.. you'll be up there in no time tho

keep up the progress
peeas

Hercule
11-02-2003, 02:33 PM
Few suggestions-

Goodmornings look good.

I wouldn't reccomend doing SLDL's on teh same day as GM's. YOu are basically working the Hamstrings and lower back again, only in a SLIGHTLY different plane. Replace these w/ rack deadlifts.

I wouldn't max out on Box Squats after GM's either. If you do the GM's right, you should be too shot to even think abotu doing a proper box squat. Do you have access to a GHR bench? If so do those, if not do some Bentover BB Rows instead.

Leg extensions are pretty useless. All thye do is help cut your quads up, which you shouldn't care about. If you want quad strength, do leg presses instead.

DL holds look fine.

Basically, since you are doing both squat/deadlift workout on the same day twice a week, you want to prioritize certain muscle groups on different days.

On my ME Squat/DL days, I usually did more upper back work to help my deadlift.

On DE Squat/DL I would do more lower back and hamstring work to help out my squats. It worked for me, so thats how I did it. you may want to do something different. good luck.

ChampionLifter8
11-02-2003, 02:42 PM
ruless what are your lifts and whats your weight.... im not that strong anyways im working hard though



hercule i got a few questions first... what are rack deadlifts and whats a GHR bench.

On my ME Squat/DL days, I usually did more upper back work to help my deadlift.

[quote]On DE Squat/DL I would do more lower back and hamstring work to help out my squats. It worked for me, so thats how I did it. you may want to do something different. good luck.[quote]

This sounds good and makes since hercule i will take your advice and use it.


Thanx for the help ONCE AGAIN, i realize i have a lot to learn and im making my best effort to understand what i have to do to get stronger.

c ya

Jiin10
11-02-2003, 03:05 PM
nice chest workout bro, how is ur body feeling after doing so much work?

Hercule
11-02-2003, 03:23 PM
A Rack Deadlift is where you just set the bar on the pins at any level you want, usually at knee level or just below, and lift the bar off the pins. It is a great back exercise and will help your lockout if you are weak there. You can use a lot more weight than your regular deadlift.

GHR- Glute Ham Raise. You need a special bench to do this. you can get one for $200 from Megafitness.com, versus $800 from elitefts.

One more thing, since you are doing westside, go to-

www.elitefts.com

Read EVERY article there. You will get all the info you will ever need about Westside there.

ChampionLifter8
11-02-2003, 03:35 PM
wow hercule thanx for the link...

jinn thanx man... well my chest is feeling alright its just a little sore.

ChampionLifter8
11-02-2003, 05:18 PM
11/2

Well todays diet sucked. I had 2 poppy seed bagels with creamcheese. After that i just kind of pigged out threw the day. I didnt realy eat anthing that bad just had a lot of food. Today i read a lot of articles and just planned out my workouts for this week and made up some goals. I decided that im going to start putting in some cardio into my workout.. hills, sprints,HITT and maybe some other interval work. I want to try to get in some sort of shape and lose a little fat without losing muscle. Im still going to be bulking but i just want to corporate a little exercise in a week.

Todays cardio I rode my bike a little today. Then right before night i did 5 hills, ran up the hill then did a medium sprint down the hill. This was done on gale lane.(a pretty tall street going up) This felt pretty good but for some reason my back felt really sore just about half way done with the hills. And since my feet were hitting the ground so hard when sprinting down the hil my heels felt really sore. My goals are to slowely increase the hills before winter then change to some difrent types of cardio. (it should start snowing in about a month from now or less).

This week i decided that im really going to take my diet serious. I need to get back on track. The last few weeks i have been telling myself i was going to stay on a strict diet but i never stayed on it.This week is going to have to be difrent i need to step it up and do what i got to do. I plan iweighing myself tommorw and trying to clean bulk this whole weak and gain .5 to 1 pound.( even with cardio). I can tell that this last month i gained a lil extra fat that i didtn want around my belly and sides and i dont want this. So im changing my diet.

Some things im going to be eating:

White rice
Eggs
lean meats
skim milk
whole wheat breads
fruits
chicken patty( my usually breakfast
White bagel(should have wheat but there nasty/ also i put patty on it for breakfast)
Protein shakes


I am really motivated now and im planning on having a great week and im going to stay on this clean bulk!!!

RuLess
11-02-2003, 05:28 PM
im like 165 or so, and i bench about 235, deadlift around 380-390, and squat around 355 on a good day// waitin for my chest to grow tho

ChampionLifter8
11-02-2003, 06:02 PM
Originally posted by RuLess
im like 165 or so, and i bench about 235, deadlift around 380-390, and squat around 355 on a good day// waitin for my chest to grow tho

damn man those are some nice lifts but how do you stay so thin but also gain so much muscle and keep improving lifts???

KingJustin
11-02-2003, 07:24 PM
Looking good so far man...keep it up.

shredder
11-02-2003, 07:53 PM
Your doin great man, nice job on the pr's.

ChampionLifter8
11-03-2003, 05:29 AM
thanx guys for the support

cphafner
11-03-2003, 06:38 AM
good job on the benching the other day. I agree with Hercule that I wouldn't do SLDL's and GM's on the same day, otehrwise things are looking good.

ChampionLifter8
11-03-2003, 12:27 PM
yeah man i agree to... but what else do u think i should do on my me sq

ChampionLifter8
11-03-2003, 12:29 PM
yeah man i agree to... but what else do u think i should do on my me squat/deadlift day because im doing good mornings already and dont know what exercises i should use for my acessory and supplement?? can anyone help me out

should i do some box squats or some rack deadlifts what do you think???? or anything else you think of

Alke
11-03-2003, 02:12 PM
wow, you been busy the last week havent you? LOL, everything looks great in here....glad to see herc is in here too:thumbup:

nice job on those PR's, keep kickingass bro!!!

uhm....I would vote for rackDeads. I read a lot about them, and they seem to do a GREAT job of improving joints and ligamnets getting strong, and help the body to get used to hauling more weight up.

Maybe you could alternate between box squats and rackDeads, doing one exercise one week, then the other the next?

oh and props on that diet too!

ChampionLifter8
11-03-2003, 02:45 PM
WEEK 3

11/3

Me Squat/Deadlift

Good Mornings
Tried doing some of these with just the bar and it felt so weird. I was not really 100% sure how to perform these and my confidence on this exercise was very low. I heard that when u bend over you suppost go until your parell or until it gets uncomftable... but when i did that i started tipping forwards and felt i would fall over. And yes i was keep my legs slightly bent and locked but it was so weird.

Rackdeadlifts ( just below knees)
65x3
95x3
135x3
165x3
185x3
205x3
225x3
240x2
250x1
260x1
270x1
280xmiss
280xmiss

I thought that you were suppost to be able to do more on rackdeadlifts than regular deadlifts. I dont know if i was doing them correctly i was in a right place b/c of where the rack was and i wasnt getting really good leg drive at all on these. But overall they felt pretty good.


Squats (nice and low)
45x5
95x5
135x10
150x10
160x7
185x3

I was not suppost to do squats today. I was going to swich to a difrent exercise sincei had been maxing out on squats for the past few weeks. But i decided to stick with squats, but i just wasnt going to max out on them. I figured just doing squats alone will help my squat and deadlift a lot since i havent really squatted too much(p.s with good technique..havent been getting my ass down enough). The squats felt really good and i didnt go to failure on them. If your doing westside tell me if its ok to just do squats but not to max out on them b.c i dont want to wear my CNS down.

Leg Curl
45x5
65x5
80x8
90x5

I was going to do SLDL but i was really wore down all ready from the rackdeadlifts and squats so i just did some leg curls. These felt pretty good and i felt my hamstrings really working. This exercise is good because it really isolates the hams.


Overall it was a pretty good workout but i was expecting to do more on the rack pulls and i was looking forward to doing some good mornings. I thought squats were great though i really got my ass down and i felt it good.

Dedicated
11-03-2003, 09:30 PM
I've never done westside but as long as you give yourself time to recover you will be ok I would think.

Sucks what happened with the goodmornings. I might try those soon also just for variety but the form worries me as well.

ChampionLifter8
11-04-2003, 06:59 AM
yeah dedicated it really does i was looking forward to doing them and i just blew it. I think i would feel so much more comftable if i had a training partner or a trainer that new what they were doing and could help me out. When icome to think of it i just got a new pass to a gym and i think i got a free session with a trainer im not sure but i think i do i will check into it, and maybe the trainer can help me out.

ChampionLifter8
11-04-2003, 08:17 AM
My new Me Bench Workout

11/1 Max bench 165

11/5Week #1 1 board work up to max by reps of 3
11/13Week #2 Try to beat last weeks max
11/21Week #3 2 board work up to max by reps of 3
11/29Week #4 Try to beat last weeks max
12/7Week #5 3 board work up to max by reps of 3
12/15Week #6 Try to beat last weeks max
12/23Week #7 4 board work up to max by reps of 3
12/31Week #8 Try to beat last weeks max
1/8Week #9 5 board work up to max by reps of 3
1/16Week #10 Try to beat last weeks max
1/24Week #11 Max out on flat bench
2/1Week #12 Try to beat last weeks max
2/9Week #13 Try to beat last weeks max

2/9 Goal Max bench-200!!


This is not including my de bench days im also going to be doing.

On each Me bench i will throw in some accessory work to hit the lats and triceps and abs.

ChampionLifter8
11-04-2003, 07:23 PM
11/4

Todays diet was pretty good.

Im still very sore from yestedays workout my whole lower body is just demolished. I have a tought time walking.. BUT I LOVE IT.... I feel i really worked my quads and hams very well.

Coke
11-05-2003, 05:20 AM
...that is some nice work, being that you are sore as well from the session - :thumbup:

Keep up the great work bro!

ChampionLifter8
11-05-2003, 05:29 AM
thanx cocoa, but i have never been this sore before its 2 days after my working and im still sore as day 1 lol thanx for the support though man peaceeeeeeeeeee

ChampionLifter8
11-05-2003, 02:46 PM
For todays workout i had my friend steve work out with me. Hes been wanting to lift lately and is also trying to lose some weight so i decided to give him the chance to workout with me. He weights a lot more than me but im a lot stronger than him. He seems like hes didicated but i think after todays workout he wont be coming back LOL. But anyways todays diet is going pretty good today and my workout was great today.

11/5

1 board
45x5
65x5
95x5
105x3
115x3
125x3
135x3
145x3
155x2.5
170xmiss
170x1
175xmiss

These felt good, i almost got 155x3 but my friend had to help the weight up for me. Im proud about 170 it was great i got it up about half way then punched threw the barrier and got it!!!!

Incline Close Grip Bench Press
45x5
80x3
105x7
105x7
110x5
110x5

Really weak on these, i went all the way down to the top of my chest on these. Im not sure how far your suppost to bring the bar down??

Shoulder Shrugs
45x10
75x5
95x5
125x5
135x10
140x10
140x10
150x10( Didnt pull up that high)

Really felt a good burn in the traps, these were good.

BB Rows
45x5
75x5
95x5
110x3
120x8
130x6
115x9

Pretty worn out by the shoulder shrugs but i made a new pr on these with 130x6. I really feel my lats getting stronger.

Alke
11-05-2003, 03:51 PM
hey champion, congrats on the 170!!! that is really good for board pressing, those are tough. nice work on CGBP as well, those must have taken a toll on you after the benching.

I bring the bar all the way to my chest on CGBP, but I think they would work just as wel if you only went down to what feels comfortable, as everyone has different ROM

I like the way you spend the time to warm up to your heavy lifts, I think this is important. A lot of pople just bust right into their working sets, but I have always been a fan of getting multiple sets in at the start before hitting the heavy stuff.

good luck with the ME bench schedule bro! and dont forget to EAT!

ChampionLifter8
11-05-2003, 06:19 PM
THANXX KENN always apricate what you have to say. but yeah today was a great workout and the incline close grip was great and im proud of my 170 on my one board. Thanx again man for the support.

Coke
11-05-2003, 08:30 PM
...you are doing very well man, keep it up - :thumbup:

ChampionLifter8
11-06-2003, 03:30 PM
11/6

Todays my rest day. I might go jogging tonight or ride bike but im not sure yet its raining out side.

Todays diet was pretty good but i ate a few chips but the rest of the day was good.

Thanx cocoa for stopping by

oh yah tonight ill also record my abs session and cardio.

Later that night

Cardio- 5 hills on bike (up and down 5 times on gail lane)

Weighted Ab Crunches
25x20
30x20
30x20
30x20


The hills felt good i ran 5 intervals going up as fast as possible then i strolled back down the hill. My quads were really burning up when i was doing this. After that i did some abs and it felt good. I need to find some more ab exercises to do.

cphafner
11-07-2003, 06:41 AM
congrats on the pr. I bring the bar to my chest, but you can stop just short of chest. Since the main goal for these is to increase your tri stength, stopping about 6 inches from your chest would be fine.

Jiin10
11-07-2003, 12:58 PM
GOOD LIFTS FOR THE WEAK MAN...LOOKS LIKE U ARE PROGRESSING QUITE WELL, AND I ALWAYS LIKE TO SEE PEOPLE GETTING RESULTS! KEEP IT UP

ChampionLifter8
11-07-2003, 03:04 PM
11/7

Thanx for the support
cphafner
Jiin10

I appreciate the help guys its good motivation!!!


De Squat/Deadlift



Box Squats (14" inch)
Warm Up
45x5
75x5
95x3
95x3

115x3
135x2 Bad speed
115x2
115x2
115x2
115x2
115x2
115x2
115x2

Speed was ok on these. They first reps were really explosive and the second ones werent that great speed. I think i might need to lower weight on these and progressivly work my weight up.

Speed Deadlifts
Warm Up
45x5
75x5
95x3
125x4
185x3

135x1
145x1
145x2
145x2
145x2
150x1
150x1
150x1

These were pretty good. I decided to mix it up this week so i did speed singles and doubles. These felt very fast and im feeling a lot stronger on this exercise.

Heavy Deadlift Singles
170x1
205x1
225x1
255x1
275x1
280x1

These were awsome!!! i made a new PR at 275 then on my next set i broke it and made a new PR at 280!!! + 10 pounds to my previous max on 10/26. I feel my back is getting a lot stronger and my grip is also.

SLDL
135x8
140x10
155x12
175x8
185x7
195x4

These were definitly awsome. I felt so good with this exercise
and i made 4 new PR's. Lately i have really been working my hamstrings really hard and its starting to pay off now.

NOTE: During the workout i wore gloves, wrist wraps and ankle wraps.

Todays diet has been very good so far today but i still got to make it threw the night wish me luck!!!!! :)

Coke
11-07-2003, 03:24 PM
...it takes tremendous energy to do this work bro - nice effort!

ChampionLifter8
11-07-2003, 05:23 PM
thanx cocoa, it was a very long and intense workout today. when i was almost done with my workout and i still had to do SLDL i went upstairs and ate half a bowl of rice and got something to drink and got some energy back. Because i was so tired and this gave me a good boost. I dont thinki would have gotten all those pr's on the SLDL if i didnt go and get some food. But anyways yea today was a nice long workout and it felt really good to get all those new records.

Dedicated
11-07-2003, 05:57 PM
Nice work keep at it man.

ChampionLifter8
11-08-2003, 11:14 AM
11/8

thanx dedicated your the man

Cardio- Rode bike 2 1/2 miles (to go get breakfast lol)


I need some help guys i have to admit my diet has reallly been killing me lately. I usually do fine through out the day but then at night i pig out. I really would appreicate some help with some type of bulking diet i could use and some fooods i should start eating.

Hercule
11-08-2003, 03:02 PM
Everythings looking awesome bro. Keep up the hard work. Stick w/ westside and let it work for you :). Later man

ChampionLifter8
11-08-2003, 04:05 PM
hell yea hercule im going to stick with westside its been great so far. Ive put 60 pounds on my total in just about 1 month. Things are looking good cant wait to keep lifting.

ChampionLifter8
11-09-2003, 11:11 AM
11/9

De bench

Flat Bench Press
Warm up
45x8
75x5
95x5
115x5

Wide Grip
95x3
95x3
95x3
Medium Grip
95x3
95x3
95x3
Close Grip
95x3
95x3
95x3

Speed was great on these. My brother timed these and i was in the ball park of 3-3.5 seconds per set. I felt these were really well. I moved the weight down from 105 to 95 because i felt i was a little slow on the heavier weight. I was also reading articles and they said speed is the key not how much weight.

Singles+Triples
115x3
135x3
145x3
155x3
165x1
170xMISS ( I almost had it was about to push threw then u wont believe what happened!!!!!!!!!!!!!!!!)
170xMISS( 2 inch miss)
170xMISS ( bombed it)

WOW you wont believe what happened, ok im going for 170 for my first time and i get the bar up about half way then im just about to get it as i push threw the barrier.... and my brother lifts the bar up for me as he thought i was stuck. I COULDNT BELIEVE THIS I WAS SO PISSED!!!!!!! Then i tried 170 again and i couldnt get it. But watever ill get it sooner or later. Oh yah i got up 155x3 so that made me feel a little better.

2 Boards
170x1
180xMISS

Was so pissed that i didnt get up 170 i put a 2 board up and nailed 170 for the hell of it.LOL. Then i got greedy and tried 180 and missed it :)

Close Grip Incline Press
95x7
105x8
110x5

I was so tired from doing all the singles and triples i only did 2 heavy sets on these. This exercise really burns your shoulders and triceps.

BB Rows
45x6
95x7
115x12
125x6

I was so tired before doing these so i went upstairs and had some cereal then came back and did these. After i made a new pr with 115x12 i was so tired and only did 125x6.


Reverse Bicep Curls
45x5
55x12
65x5

These felt good but i kind of swung the weight while i was doing these. Felt a good burn in my forearms and biceps on these.


End of Workout Push ups
BWx19 ( THIS KILLED ME I WAS DONE AFTER THIS)

Wow these things were a killer. After i was done with this both my arms were completely dead and i just fell to the ground. LOL. This was a new pr for me though. improved 18 to 19 push ups. Pretty pitafull.

Overall had a pretty good workout but i was drained after all the maxing out.

Oh yah and last nights diet was horrible if i didnt add that in yet. Today im going to make a dramtic change in what i eat.

8 hours after workout

Powercleans
45x5
55x5
75x5
105x5
115x2
120x1
125x1
130xmiss
130x1
135xmiss
135xmiss

These felt good for only the second time i had ever done these. I maxed out at 130 and i almost got 135. I dont know if my forms down though. Can anyone help me out with some tips on form and technique??

ChampionLifter8
11-10-2003, 05:38 AM
i woke up this morning and my chest is sore as hell. It feels pretty good i can tell that all the singles and triples really payed a toll on me. Anyways as you all know lately i have been having trouble with my diet. And im having a hard time eating healthy foods and staying on a clean bulking diet. I feel that lately im getting a gut and i dont want to add any more unecessary fat that i dont need while putting on muscle. yes i know when clean bulking i will still gain fat but i want to minimize the amount i get. In conclusion at the beginning of each week im going to make a list of goals and try to complete them for the week.


Goals for week 11-10-11/17

-Clean bulk- My goal is to eat totaly clean. Eating 5-6 meals a day. Foods i want to focus on eating is wheat breads,lean meats, peanuts,peanut butter, protein shakes, eggs, skim milks, pastas, and some other starches. Tonight im going to the gym and im going to get an official weight. At the end of the week i am going to weigh myself again and i want to weigh .5-1 pound heavier.

-Cardio- do cardio 3 times this week. I want to eather do interval hills jogging or on bicycle or just plain old jogging (timed) or HITT.

-School- Need to start focusing more on school and start doing all my homework and studying for quizes. It seems lately im falling behind and need to get my but back on track.

-Lift hard in the gym everyday, high intensity, i need to make sure i keep progressing on all the exercises.


This is basically all the goals im going to be focusing on this week and im looking to complete them all

cphafner
11-10-2003, 06:42 AM
sweet deadlifts:bow: pr's=sweet

Where did you fail on the cleans? what is getting it up to your shoulders, or getting under it?

ChampionLifter8
11-10-2003, 02:44 PM
on the power cleans it gets to heavy when i have to flip the weight with your wrists

ChampionLifter8
11-10-2003, 11:07 PM
11/10

Todays diet sucked pretty much. I snacked through out the day and just cant overcome. I need help i really do. I need to get serious!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Today was rest day

Cardio- Rode bike 2 miles

ChampionLifter8
11-11-2003, 02:18 PM
WEEK 4

11/10

Me Squat/Deadlift
45x5
65x5
95x3
115x3
135x3
155x3
170x3
205x3
225xalmost died
135x8
135x8

These felt good up until i tried 225x1. This is what happened i have a squat rack right on the back of my bench and u have to lower the bench so u can go parell and u dont hit it. But i forgot my brother raised the bench and it was in my line of parell. When i went down to squat i bumped it and tipped forwards, the weight was too much to hold and my brother couldnt stop the weight from falling, i feel face forward and hit the ground.the bar fell on my neck but i got my head down just intime before it hit impact. I the height of the 45 pound plates made it so i didnt keep coming down. I know i got very lucky and i know i could have easily killed myself. Im thankyou for this.

Deadlifts
45x5
95x5
115x5
135x3
155x3
170x3
185x3
205x3
225x3
240x3
255x3
265x1
275x1
285x1
290x1
295xMISS ( 3 inches off the ground, was exastaud at this point)

These were great i set 4 new pr's and i got a new max pr at 290, this was an improvement from 280. I cant realy tell a big difrence in my back and grip strengh after i hit 255x3. I think i could have hit 295x1 but i was so tired from all the previous sets.

aka23
11-11-2003, 02:51 PM
I am glad to hear that you were not injured when the bar fell. 225lb has the potential to do some serious damage. It is impressive that you did more sets after your squat accident, then continued the workout to set several deadlift PRs.

I used to do squats with a squat rack on the back of a bench. I felt much more comfortable going near failure after I purchased a power rack, with adjustable safety bars.

ChampionLifter8
11-11-2003, 04:17 PM
thanx aka23 i apreciate it, today was one of the scarest things i had ever imagined and i think i might have some scary dreams for the next for weeks lol. when i started falling i panicked and slowly saw my life pass me by....

but then after i fell i was like **** this im not going to let this get me down and i decided to do 2 more sets with 135.

ChampionLifter8
11-13-2003, 03:52 PM
11/13

Me Bench

1 Board Presses
45x5
55x5
75x5
95x5
105x5
115x3
125x3
135x3
145x3
155x3
165x1
175x1
180x1/2 inch miss

These were great i set a new 1 and 3 rep max on these 1 board presses and it feels great. I feally feel myself getting stronger on the big.

Close grip (pinky's inside)
65x5
105x5
115x6
115x7
115x6

These felt good, but im going to need some time to get used to these. I have realized my right wrist is a lot weaker than my left and it gives out sooner and hurts a little while doing these extra close lifts. But overall these were pretty solid sets.

Front Raises
9x10
20x10(alternating hands)
20x10(alternating hands)

These felt good and my shoulders really burnt after this. I felt a little stiff soreness in my left shoulder while doing these. I think its just a little sore from not doing this exercise in a while.

Skullcrushers
32x10
42x10
52x4 ( crap set, it was hurting my hand)

These were pretty much crap sets

BB Rows
75x10
95x7
120x8
115x6

I was tired as hell and my grip was weak as hell. I couldnt do much so i just did to crap sets.


Yesterday and todays diet is looking pretty solid so far.

JustinF
11-14-2003, 04:48 AM
Just went through your journal. Looks good ro, keep it up.

Coke
11-14-2003, 07:27 AM
U have been doing very well, so here are my props dude and some...

:spam:

ChampionLifter8
11-14-2003, 12:34 PM
thanx for the support guys

ChampionLifter8
11-14-2003, 12:44 PM
oh yah and just to let everyone know, im going to start doing my heavy squats at the gym from now on. They have a nice safety squat rack where i will not need to have fear of hurting myself :)

cphafner
11-14-2003, 02:08 PM
wokrout looks good. Good job on the bench.

Alke
11-14-2003, 03:12 PM
NICE sessions bro! congrats on all those PR's, looks like you are eating good to make progress like that, keep it up!

damn that sounds scary, glad you werent injured.

ChampionLifter8
11-14-2003, 04:14 PM
haha yea kenn it was crazy man doing my 225 pound plunge but ne ways thanx for stopping by.

aka23
11-14-2003, 08:21 PM
Originally posted by ChampionLifter8
oh yah and just to let everyone know, im going to start doing my heavy squats at the gym from now on. They have a nice safety squat rack where i will not need to have fear of hurting myself :)

Nice work with the PRs and other progress. I am glad to hear you are switching to rack squats. I think the rack can be helpful for safety as well as maintaining depth. My gym does not have a squat rack, so I do my squats at home in my power rack and my machine leg work at the gym.

Coke
11-15-2003, 08:50 AM
You can always get back on track...keep getting those session in mang - :D

ChampionLifter8
11-15-2003, 11:11 AM
11/15

De Deadlift/Heavy squats

Squats
45x8
95x7
115x5
135x6
155x5
170x6
185x6
205x3
225x1
245x1
255x1
260x1

These were awsome. I set the pins so i could go all the way down without heaving fear of getting stuck at the bottom. I improved my 1 rep max on squats from 240 to 260 it was awsome!!!!

Speed Deadlifts
Warm-up
65x5
115x8
135x6
155x5

135x4
140x3
150x3
155x3
155x3
160x3
160x3
160x1
170x1
170x1

The speed on these were awsome. I had great speed pulling the weight up. I feel these and dramatically improving.

SLDL
95x6
135x6
155x12
185x8
195x6
205x4

This was another excellent session of SLDL. I made 3 new pr's and it felt great. I really feel my back and hamstrings getting stronger as the days go by. These really killed my back,forearms i was so sore when i was done. It didnt seem like the hams were getting hit that hard. I only had my knees bent like a 1/2 an inch. Watever though it was still great.

Had a post workout whey protein shake.

Oh yah and i lifted at the gym today and i like it, but so many people keep starring at me it was so annyoing, i dont think half of them even know what a deadlift was.

ChampionLifter8
11-16-2003, 10:24 AM
11/16

Today is my rest day so i decided to go to the gym and do some abs and cardio.

Cardio-Eleptical machine for 5 Min, Jogged 1 mile at 5.5 MPH

Well im going to be playing baseball this year and im training for it, it starts march 15. We do a lot of running for tryouts and practice and i want to be at the top of the pack when we do our running. So i have decided im going to start getting into running shape, i plan on doing this by slowely increasing the distance i run and by increasing the speed at which i run. Later today i will post my running plan for the off season and i will try to explain my goals. If anyone wants to help me out with some tips and pointers for running distance and running faster ide apreciate it.

Abs On Decline Bench
Bwx20
Bw+10x15
Bw+10x15

I had to stop because for some reason i had this painful shock in my left elbow. I dont know what it was from so i stopped immediatly. I kind of had to climb up the decline bench and i put strain on my left elbow while trying to get my legs on so i think this might have causes it. Im not sure.

After i had this pain i went to the hot tub and the pain started to go away.

Coke
11-16-2003, 10:45 AM
Excellent work dude, setting PR's all over the place - :thumbup:

ChampionLifter8
11-16-2003, 01:13 PM
thanx cocoa

ChampionLifter8
11-17-2003, 05:25 PM
11/17

De Bench

Speed Bench
Warm-up
2x45x5
70x5
95x5
135x5 Havent been training reps over 3 but it was an easy PR
Wide Grip
95x3
95x3
95x3
Close Grip
95x3
95x3
95x3
Medium Grip
95x3
95x3
95x3

The speed on these were pretty good. My abs were really sore today from yesterday and i think i could have done it faster if i wasnt sore. I wasnt expecting abs to be so out of shape. LOL

Singles
115x1
135x1
145x1
155x1
165x1
170xmiss 2-3 inches away from nailing it so close

These werent that great. I cant wait to hit 170!!!! ahhhhh



Close Grip Bench Press
95x5
115x10
120x6
125x4
125x4

These were great. Made 3 new personal records on these and this exercise is feeling good.

BB Rows
Warm-up
45x5
75x5
95x5
Heavy sets
115x10
125x9
130x7
135x5
135x5

WOW did these really feel awsome or what. Last week these sucked because i was so blown out from the workout already. But i saved my energy and didnt get too pumped up before doing this and it worked out good. I made 3 new PR'S on these.

Overhead DB Extentions
8x5
20x122
Right arm 20x12 Left arm 20x11
Right arm 20x12 Left arm 20x8

OMG the left tricep is so much weaker than my right tricep and i really need to work on this.


Workout was pretty solid overall

Stephen Riddington
11-17-2003, 08:51 PM
Holy cow!!! The squats and DL are fooking impressive!!!!:thumbup:

As for the staring, they're jealous dude, because sooner or later you'll be picking up chicks from all directions.

I'm pretty amazed by your strength for a 16 year old and at 5'9''

Anyways keep up the good work, setting those PRs from left to right.

ChampionLifter8
11-18-2003, 04:39 AM
thanx canadianhomer i appreicate it, but i dont need no chicks i already got a girl and shes my #1 priority :)

cphafner
11-18-2003, 06:35 AM
damn thats a lot of benching, nice work!

Coke
11-23-2003, 12:05 AM
...had a few extra rest days this week mang?? - :D j/k, just droppin in to say hello bro.

Alke
11-24-2003, 09:12 PM
nice DE days man, your moving up fast! what you been eating lately?