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EdgarMex
01-03-2005, 08:09 PM
Ok, I guess it's time to start a new journal. The old one was about 2 years old and I haven't posted there for the last 3 or 4 months.

Here's a brief summary of what went on during 04:

January-March: Cutting, isocaloric for the first month, the UD2 for the next 8 weeks. I went from 177 to 163 (nothing impressive, I know) and my appeareance improved noticeably.

April-June: Started bulking, natural for the first three weeks, then did a 5-week PH cycle (1-test/4-ad transdermal) and 4 weeks PCT. I gained about 18 lbs, lost some during PCT, but got really fat.

July: Started UD2 but it didn't feel quite right. After two week I changed to an isocaloric diet, but it didn't feel right either. I lost about a couple of pounds only.

August-Mid September: Started bulking again. I put on about 7 lbs.

Mid September-Mid December: Cut using UD2 for 10 weeks and another 3 weeks using an isocaloric diet and a bastardized version of Westside for Skinny Bastards. Dropped from 188 to 169.

Remainder of December: Increased calories a bit above maintenance, but ended in lots of junk food/not enough protein when I took last week off of work. According to the scale this morning I put on 7 lbs, hopefully a good deal of it is water.

Also, during the past few weeks I've come to the conclusion that I don't have the dedication to dieting (not to mention the genetics) to look like a decent bobybuilder. That doesn't mean I'm going to quit lifting, I'm just changing the approach. Instead of giving myself grief for having a bit of a gut and not being able to see my abs I'll focus on getting bigger and stronger. But (there's always a butt :p) first I need to lower my body fat a tad more. After finishing cutting about mid December I did a comparison with the numbers from my last cut (end of March 2004) and I realized I was fatter. That is unacceptable, so as of today I'm cutting again.

As I mentioned before, I've been doing a modified version of Westside for Skinny Bastards, but I'm switching to the following template posted by Paul Stagg:

ME squat/dead
1) ME lift. 40%gms, 40% good mornings, 20% deads
2) Supplemental lower body (for now, this is leg press, because that's MY weakness), some sort of hamstring work
3) Accessory pull (shrug, high pull, clean, etc)
4) accessory lower body/low back (pull thru, hypers, etc)
5) accessory abs

ME Bench
1) ME lift
2) Supplemental - high volume triceps ext (for now, this is where I would throw in DB presses sometimes)
3) Supplemental - lats - Horizontal pulling (row)
4) accessory - shoulders
5) prehab - cuff work, bicep work

DE squat
1) Box squat (currently using bands cycle, 3 or 4 4 week waves.)
2a) Speed deads
2b) Supplemental - Heavy hamstrings (if no deads)
3) Accessory - high pull (shrug, high pull, etc)
4) accessory - low back hams (pull thru, hypers)
5) accessory - abs

DE bench
1) Bench press (3 weeks straight weight at 60%, 3 weeks bands using 135)
2) Supplemental - Heavy triceps (glose grips, lockouts, JMs)
3) Supplemental - Lats (vertical pull - chins, pulldowns)
4) accessory - shoulders (usually rear delts)
5) prehab - cuff, biceps


Diet will be isocaloric at around 2000 cals. During this last cut I was doing a 1-hour walk 3-5 times a week, so I'll continue to do that too. My goal is to get my waist down from 37.75 in to somewhere around 33 in, then I start bulking again.

These are Saturday and this morning's workouts:

ME Squat/Dead

Deads
135x10
165x9
195x5
225x3
255x2
285x1
315x1
345x miss
335x miss

Front Squat
145x8
145x8
145x8

Good AM (wide stance)
135x8
135x8
135x8

Static Holds
275x45 sec
275x30 sec
275x35 sec

I was upset that I missed 345 and 335 on dead. From the way it felt probabaly my max is at 325 or maybe 335. I'm still wondering if I did too much for warm ups.

ME Bench

Flat Bench Press
45x15
65x12
85x8
105x5
125x3
145x3
165x3
185x1
205x1
215x miss

Seated Row
200x10 (close-neutral grip)
200x10
200x10
200x8 (shoulder width, underhand0
200x8

BO Fly
17.5x10
17.5x10
17.5x10

Skullcrushers (ez curl bar)
60x10
60x10
60x10
60x10

Ab Pulldown
115x10
115x10
115x10

So, as of today my "far from impressive" maxes are:

Bench - 205
Squat - 285
Dead - 315

Well, that's it for now. Comments and suggestions are always appreciated.

EdgarMex
01-04-2005, 12:56 PM
Not much of an update today.

This morning I couldn't do my usual walk. Last night it started rainning and by the time I was supposed to go out and walk (I walk outdoors) it was still rainning. I haven't decided yet if I'll do DE Squat tonight.

Also, I couldn't resist stepping on the scale. Good news is that I was down to 174, so I was probably holding plenty of water yesterday from all the nasty eating over the weekend.

Canadian Crippler
01-04-2005, 01:07 PM
We're pretty similar in strength man, it'll be fun to watch your progress.

Alke
01-04-2005, 09:32 PM
awesome, your back in action....your journal was the first one I ever read when I first joined wbb back in the day

Alke
01-04-2005, 09:59 PM
remember rodent500? I could never tell if that guy was serious or not.......

ryuage
01-05-2005, 05:29 AM
good luck with the westside!

EdgarMex
01-05-2005, 11:16 AM
CC: You're depressing me, dude, we're similar in strenght, but you're less than half my age :cry: Thanks for dropping by :thumbup:

Alke: It's good to see you around too. You're journal was one of the places where I did some research on Westside, I'll have to check it again to see what you're up to :D
I think that was was just messing with us, I don't think anybody is that stupid or stubborn LOL

ryuage: Thanks, so far I've been enjoying the workouts a lot. Hopefully it'll help to bring my lifts up to some decent numbers.




No cardio or weights last night, I got home a bit late and was too hungry to do anything other than having dinner.

This morning I got back to walking. I did my usual route in about 57 and a half minutes, which is pretty much average. I was expecting my shins to give me some trouble since I haven't walked in over a week, but they behaved nicely. DE Squat tonight.

Alke
01-05-2005, 01:44 PM
here is some good reading:


www.westside-barbell.com
www.deepsquatter.com/strength/archives
www.T-mag.com/nation_articles/298dt2.html
www.testosterone.net/html/body_127resist.html
www.testosterone.net/articles/158bench.html

EdgarMex
01-06-2005, 11:07 AM
Alke: Thanks for the links :thumbup:

Last night's workout:

DE Squat/Deadlift

Box Squat
45x10
65x8
85x5
105x4
135x3
165x2x10
195x1
225x1

RDL
165x10
175x10
185x9

Power Clean
135x4
135x4
135x3

Pull Through
70x10
70x10
70x9

Side Bends
25x10
45x10
45x10

Decline Crunch
25x10
25x9
25x7

Today's Walk: 57:30 mins

Diet has been right on target all week

EdgarMex
01-08-2005, 12:43 PM
DE Bench (this morning)

45x15x2
65x8
85x6
105x4
125x3x8
165x3
195x1

Incline CGBP
145x8
145x8
145x7

Chins (shoulder-width, underhand)
bwx7
bwx6

Pulldowns (wide)
160x10
150x10
150x10

Seated Rear Flyes
15x12x3

I wanted to do some curls (I haven't done any direct biceps work in a while) but I was in a bit of a hurry and didn't have time.

Tomorrow morning I'll do ME Squat/Dead right before I watch the Pack kick the Vikes butt [Buzz Lightyear voice]TO INFINITY AND BEYOND!![/Buzz Lightyear voice]. The most enjoyable part will be not only that I am a Green Bay fan, but that my brother roots for Minnesota :evillaugh

debussy
01-08-2005, 04:38 PM
All your workouts look strong so far. I just got back on a westside routine... I'm going to hit the good mornings hard as a ME exercise and an assistane exercise. I plan on making huge gains by doing this. If it's a success, I'll let you know.

GIS
01-08-2005, 06:25 PM
I was just thinking the other day about how I havn't heard anybody doing westside in quite some time.

Keep it up!

ryuage
01-09-2005, 10:32 AM
great job with the dynamic days, hopefully I can find a pl gym near my home in cali when I move back and start hitting it up hardcore with some big guys.

EdgarMex
01-10-2005, 11:21 AM
debussy: Thanks for the compliments. I don't consider myself strong, but hopefully Westside will help fix that :D Good luck getting back on Westside, I'll check out your journal to see how you're doing and maybe pick some pointers.

GIS: Thanks for dropping bye. I think there are a few people doing Westside, but the only two I can think of right now are Paul Stagg and Adam MacKinnon.

ryuage: Thanks, dude, I have enjoyed the dynamic workout, they're a nice change. One of the things I love about working out at home is that I can do what I want whenever I want and not having to wait for curl jockeys to leave the rack so I can squat :p


On Saturday my diet was going very well untill my wife called me about 10 minutes before I closed the shop and asked me to stop by Pizza Hut on my way home and get a pizza for dinner. So the refeed started on Saturday night instead of Sunday morning. And since pizza isn't the same without beer, I "had" to have a couple to wash down the four slices I ate. After that my wife decided to open a bottle of champagne we had picked for New Year's Eve but we didn't drink (change of plans) and we almost finished the whole bottle. As expected, that led to an intense "cardio" session :hump: :hump: I went to sleep about 1 in the morning, woke up around 7 and did some more :hump: :hump: and went back to sleep until 10 am or so. I had some oats with whey and milk for breakfast and about 40 minutes later hit the weights:

ME Squat/Deadlift

Deadlifts on 4.5" platform
45x10
95x10
115x8
135x6
165x3
195x2
225x1
255x1
275x1
295x1
315x1

I didn't know what to expect on this variant of deads, so I started with a very low weight (perhaps that's what I should have done last week on regular deads). When the weight started picking up it felt a bit harder than the usual but I was still feeling strong, so I kept adding weight in 20-30 lbs increments until I hit my max on regular dead from last week. Probably the pizza from the night before and listening to Six Feet Under's Graveyard Classics helped a bit :p I guess missing 345 last week was just mental, I'll find out after another 2 ME workouts with platform deads.

Front Squats
145x8
145x8
145x9

Good AMs (wide stance)
135x8
145x8
145x8

Shrugs
295x10
315x8
315x8

Cable Crunch
120x10
120x10
120x9


Around 2 pm my wife and I went with my brother and his wife to his friend's house (another Packer fan) to watch the game. What was supposed to be a fun and happy Sunday turned into a sour one. What a humilliating defeat! That's all I will say about the game, the season is over for me. There was plenty of beer and food and I took advange of it :D I had about 10 beers (of the dark kind, none oif that light sh!t for me :p ), 3 or 4 sausages, 5 pieces of steak (it was cut a bit thin for my liking), about 10 corn tortillas and some chips and peanuts. We got back home around 8 pm and I was happily snoring before 10.

On Friday morning I was 170 lbs. This morning I was back at 175. A good deal must be water, so nothing to worry about. ME Bench was scheduled for tomorrow morning, but I won't have time to do it. I might do it tonight if I don't get home too late, otherwise it'll have to wait until tomorrow night.

Franco
01-10-2005, 01:09 PM
What are your maxes in the three lifts?

EdgarMex
01-10-2005, 01:11 PM
Maxes so far:

Bench: 205
Squat: 285 (it was kinda ugly, but I got the bar up)
Deadlift: 315

EdgarMex
01-11-2005, 10:36 AM
ME Bench (last night)

1-Board Bench Press
45x12
75x8
105x6
135x4
155x3
175x1
195x1
215x1
175x5

Skullcrushers (ez curl bar)
55x12
55x12
55x12
55x11

Seated Row
200x10 (close-neutral grip)
200x10
200x10
200x10 (shoulder width, underhand0
200x9

Lateral Raises
17.5x12
17.5x12
17.5x11

DB Curls
30x9
30x8

Hammer Curls
30x10

Good session last night, almost got stuck with 215 on the bench but I managed to get it up (that just sounds plain wrong :p).

No walk this morning, too much stuff to do before work and not enough time, I might do some bike when I get home after work.

ryuage
01-12-2005, 02:48 PM
great session edgaaaaa!

debussy
01-12-2005, 02:51 PM
Sounds like 215 is PR. If you can hit it 215 off 1-board you could prolly do it off your chest. I usually don't bother with one board... I like the 2-board, 3-board, and floorpress.

TheMachine
01-12-2005, 03:02 PM
Nice board presses and rows!

EdgarMex
01-12-2005, 04:52 PM
ryage: Thanks, it was a good session and a lot of fun

debussy: Yup, it's a PR. I was thinking the same thing about doing 1-board, it feels almost like regular bench.

TheMachine: Thanks, welcome to my journal.


Yesterday my diet was going right on track, but my wife came to pick me up around 8:00 pm (her car was in the shop) and she wanted to go to Carl's Jr. before we went home so I had a chicken sandwich and some fries.

today I couldn't do my morning walk either. The weather was terrible, some rain and really really windy. I might do DE Squat/Dead tonigh

JustinF
01-14-2005, 04:09 PM
Good to see the new journal bro.

Here's your first :spam:

EdgarMex
01-14-2005, 05:19 PM
Justin: Thanks, man, I knew my journal was missing something :D

Last night's workout:

DE Squat/Deadlift

Box Squat
45x10
75x8
105x5
135x3
150x2x10
205x1

Speed Dealifts
135x6
165x3
205x1x8

Power Clean
135x4
135x4
135x4

Pull Through
70x10
70x10
70x10
70x10

Side Bends
45x10
45x10
45x10
45x10

I spent most of the day yesterday waiting to do my DE Squat session, but by the time at got home I was feeling tired and not exactly excited about lifting. The thought of skipping last night session even crossed my mind, but I told myself to stop being such a pussy and worked out. And it was good!!

On the squats and dead I concentrated mostly on keeping good form and lifting explosively (which BTW gets kinda hard on the last few sets). I think I'm starting to see some improvements in this area.

By the time I finished my workout I was spent, so I just had dinner and went to sleep. This morning I was feeling like sh!at so I skipped yet another walk.
I know, I know tuttut I really need to find a way to do some form of cardio at night so I can lift in the morning.

TheMachine
01-14-2005, 05:23 PM
Nice dynamic effort day!

EdgarMex
01-15-2005, 10:57 AM
DE Bench (this morning)

45x12
65x8
85x6
105x3
125x3x8
165x3
195x2

Incline CGBP
145x8
145x8
145x5

I was feeling some irritation on my left shoulder, so I stopped at 5 reps on the last set

Chins (shoulder-width, underhand)
bwx8
bwx6

Pulldowns (wide)
150x10
150x10
140x10

Seated Rear Flyes
15x12x3

I woke up a bit later than I should have (that's what happens when I forget to set the alarm clock). I hurried a bit through the workout, but it went pretty good. I was more than happy to crank two reps with 195 and I finally hit 8 chins at BW.

Weight this morning; 169 lbs

EdgarMex
01-17-2005, 10:35 AM
ME Squat/Deadlift

Deadlifts on 4.5" platform
45x10
95x10
135x6
185x3
225x2
275x1
295x1
325x1
345x1 (off the floor, new max!!)

Front Squats
145x9
145x9
155x8

Good AMs (wide stance)
145x7
135x8

Shrugs
315x8
315x8
315x7

Cable Crunch
120x10
120x10
120x10

Yesterday I had to go to El Paso with my wife, so I didn't do my workout in the morning. Instead I devoured a nice big breakfast at IHOP and did some shopping with my wife. We had lunch at the mall around 4 pm. I could have had chinese food of some other yummy stuff, but instead I had a turkey sandwich and some baked Lay's. We got home around 5pm and by 5:15 I was hitting the weights. Since this time I knew where my max on the platform deads was I did a couple warmup sets less than last week. After pulling 325 for a PR I was feeling quite confident on pulling 345 off the floor and since I still had some gas left in the tank I went for it. It was a very slow pull, but I got it up and form was pretty decent. The rest of the workout went well, except on the good mornings, my lower back was fried and the first set was really hard. I dropped 10 lbs for the second set and I got 8 good reps, but I knew my back wouldn't be able to handle another set, so I did only 2.

This morning's walk: 1:00:40

According to the cheap pedometer I bought at Walmart (it must be January, they had them all over the store :p), I walked 2.4 miles . I guess I need to start picking up the pace :(

ericg
01-18-2005, 06:19 AM
Nice work man. Congrats on the DL PR. How is the left shoulder feeling?

EdgarMex
01-18-2005, 11:06 AM
Thanks, Eric, I was very happy and excited to get my DL back in the mid 300s. My shoulder is doing good, it usually doesn't bug me at all, the only thing that makes it a bit uncomfortable is high volume benching. When I was doing UD2 it used to get irritated on one of the depletion days (5 sets of flat bench + 5 sets of incline bench @ 15 reps per set). Thanks for asking.


No workout yesterday. Tonigh is ME Bench. Diet was good all day, except when I got home at night. I got in the kitchen and the first things I saw were a pack of WW tortillas, a piece of cheese and a pan with some refried beans. So I traded my usuall dinner (2 eggs and 2 slices of turkey ham) for 2 refried beans with cheese burritos. The beans were supposed to be fat free, so maybe the damage wasn't too bad.

Today's walk: 58:10 mins.

debussy
01-18-2005, 11:21 AM
Great job on the 345 Edgar.... you caught up to me. I'll race you to 405 hehe.

EdgarMex
01-19-2005, 10:50 AM
debussy: Thanks, man. That should be good motivation to get to 4 plates. I guess I'll have to start bulking soon :D


ME Bench (last night)

2-Board Bench Press
45x12
75x8
105x6
135x3
155x3
175x2
195x1
215x1
225x1
185x6

Skullcrushers (ez curl bar)
55x12
55x12
55x12
55x11

Seated Row
200x10 (close-neutral grip)
200x10
200x10
200x8 (shoulder width, underhand)
190x8

Lateral Raises
17.5x12
17.5x12
17.5x11

Hammer Curls
30x10x2

EdgarMex
01-21-2005, 12:38 PM
Last night's workout:

DE Squat/Deadlift

Box Squat
45x10
75x8
105x6
135x4
155x2x10 (about midway through these I lost count, I'm not sure if I did 10 or 11 sets)
185x1
225x1

RDL
185x10
195x10
205x9

High Pull
135x4
135x4
135x4

Pull Through
70x10
70x10
75x10

Side Bends
45x10
45x10

bIgHwN86
01-21-2005, 01:16 PM
don't you hate it when that happens...you are like.."damn that was a good set...what set was that...i know i did 6 or was it 7"..then u have to take a wild guess and start again at different set...i :cry: that..

JustinF
01-24-2005, 06:34 AM
Great job edgar. Keep up the hard work.

ericg
01-24-2005, 07:24 AM
Nice work man.

EdgarMex
01-24-2005, 11:29 AM
bIgHwN86: Yeah, I know, I hate it mostly because I like to keep track of everything I do, but when I'm doing so many sets with little rest I get confused all the time, it's been happening on almost every DE session :(

Justin and Eric: Thanks for your continued support, guys :thumbup:


DE Bench (Saturday night, talk about having a life :p)

45x12
65x8
85x6
105x4
125x3x9 (3 diff. grips, 3 sets each)
165x3
205x :cry:

Incline CGBP
145x8
145x5 (my almost 2-year-old nephew came into "the gym" and I was affraid I might hit him or something so I cut this set short)
145x8
145x6

Chins (shoulder-width, underhand)
bwx8
bwx6

Pulldowns (wide)
140x10
140x10
140x10

Seated Rear Flyes
15x13x3

BB Curl
85x7
85x6
65x15

On Sunday I was supposed to do ME Squat, but I was out most of the day and when teh woman and I got back home I was tired and not really in the mood for lifting. For lunch I pigged out (like that is news) at the chinese buffet we usually hit when we go to El Paso. On our way back home we stopped at Sam's (on this side of the border though) and we bought and elliptical trainer we saw on Saturday. It's a basic model, but the price was just right, and since I won't be turning into a cardio whore any time soon it should work fine. So, from now on I don't have any excuses (other than plain laziness) for not doing at least 1 cardio session per day Monday thru Saturday.

This morning I did my first cardio session on the ellipticall. Man was I in for a surprise. I went with what seemed to be the easiest of the 4 20-minute programs. By the time I was done I was sweating like a pig and my legs felt a bit shaky. My heart rate was 140-150 most of the time and I was breathing hard after a couple of minutes. Conclusion: my conditioning sucks big donkey balls right now. It should get better after a few sessions, but for now I'll have to suck it up.

Weight this morning; 171 lbs

Skinfold Measurements:
Pec: 6.67 mm
Ab: 26.66 mm :(
Thigh: 6 mm

JP-3: 12.1 (yeah, right :p)

As of today I'm changing my diet to a TKD. during last week I was going over both my previous journals and I seem to get rid of the flab better whe doing low carbs. I'll be getting about 1950 cals on non-workout days and 2050 on workout days.

EdgarMex
01-25-2005, 10:27 AM
No workout last night, some bastage cause me to stay and extra half hour at work. I did another 20-min ride on the elliptical. My calves are still a bit pumped from that.

ME Squat/Deadlift (this morning)

Deadlifts on 4.5" platform
45x8
95x8
135x6
185x3
225x2
275x1
305x1
330x1 (PR, biatch!)

Front Squats
155x8
155x8
155x7

These felt a bit heavy but good, my clavicles didn't like it, but fook 'em. Once I'll stop adding weight I'll switch to Zerchers

Good AMs (wide stance)
145x8
145x8 (the last couple of reps were a bit shallow, so I dropped the weight0
135x8

Shrugs
315x9
315x9
325x7

Cable Crunch
120x10
125x8
125x9

These are getting had with that amount of weight, maybe I should lower the weight and do higher reps.

Diet is going well and I'm loving it, nothing like munching on protein and fat all day. who needs carbs? :p If I don't end up hating this stuff 8 weeks from now I might even do a low carb bulk and see how it works.

Weight this morning: 170 lbs

ericg
01-25-2005, 11:00 AM
Nice work with the deads!

I find the cable crunches a pain in the ass. I cant seem to get the form right or something so cudos to you for them as well. I will stick with weighted ball crunches, when i actually train abs ;)

EdgarMex
01-26-2005, 12:18 PM
Nice work with the deads!

I find the cable crunches a pain in the ass. I cant seem to get the form right or something so cudos to you for them as well. I will stick with weighted ball crunches, when i actually train abs ;)

I have never been a fan of working abs or calves, but from what I've read on Westside it is essential to have a strong core to keep the squat and deadlift going up. The ball sounds like a good idea and I think I saw some a few weeks ago and it was at a good price. I'll start looking for one this weekend.



No cardio last night, I stayed at work even later than on Monday. I did 30 minutes on the elliptical this morning. ME bench tonight.

Weight this morning: 169 lbs

ectx
01-26-2005, 01:09 PM
Look at them deads, Cabron! Nice work. Looks like West Side's treatin' you good.

galileo
01-27-2005, 05:28 AM
Grats on the deads! 4pps here ya come.

EdgarMex
01-27-2005, 12:10 PM
ec: Thanks, paisano. I'm really liking westside, I can't wait to see what kind of results I get once I start bulking.

gal: Thanks, duder, I've been waiting for a long time to get to 4 plates, but it seems like I'm on the right track to get there.


ME Bench (last night)

2-Board Bench Press
45x12
75x8
105x6
135x3
155x3
185x1
205x1
230x1 (PR)
185x6

230 was a very slow rep, about halfway up my right arm started going up a bit faster than the left, but I manage to catch up and get them even before lockout

Skullcrushers (ez curl bar)
60x12
60x11
60x11
60x9

T-Bar Row
115x10
125x8
125x9
125x8
125x8

Lateral Raises
17.5x12
17.5x12
17.5x12

Hammer Curls
30x10x3

That was it, I was very tired and hungry.

Cardio: 32 minutes on the elliptical. My endurance seem to be improving, I'm hoping to be able to do 40-45 minutes by the end of next week

Weight this morning: 168 lbs

Diet has been perfect all week, but I need to increase water intake, I haven't been drinking as much as I should, blame it on being winter time.


I just got a call from my old man and me and teh wife finally got a Bassett Hound puppy!! We've been looking for a female puppy for quite a while but in this are they are hard to find and can get a bit expensive. Yesterday my dad told me that he was looking for one for my lil nephew and showed me and ad he saw on the paper. He said he was going to go and check them out and I told him to see if there was still a female among the litter. Earlier this morning he called me and said that he got two puppies, a male for my nephew and a female for me and Olga. She got very excited when I called her :d I'm hoping she will get along fine with Lola, our 2-year-old Cocker Spaniel. I'll take some pics tonight and post 'em tomorrow.

Adam
01-27-2005, 12:15 PM
This is my first time here but I just weanted to say that your volume looks really good.

EdgarMex
01-27-2005, 12:20 PM
This is my first time here but I just weanted to say that your volume looks really good.

Thanks for dropping by, Adam. I have never like high volume, so when I started westside volume was a bit lower and I've been adding some sets here and there where I feel I need them the most. Critiques and suggestions for my routine are always welcome.

ericg
01-27-2005, 12:44 PM
Nice work on the PR man! Congrats on the new pup as well.

EdgarMex
01-28-2005, 11:42 AM
Nice work on the PR man! Congrats on the new pup as well.

Thanks, Eric. That's one of the things I'm liking a lot about Westside, you get to hit PRs every week, granted it is on a bunch of different excercises, but the psychological boost is still great.

The puppy is really cute, my wife loved her. she kept us up a bait last night, but I'm sure she'll get used to the house in a few days.

Cardio:

Last night: 25 minutes on the elliptical at moderate-low intensity. I was feeling a bit drained and with no energy, so I didn't push it much.

This morning: 31 minutes on the elliptical. Feeling a bit better than last night, but energy is still kinda low. I expect the carbs on meal 4 to help up a bit since I'll be doing DE Squat tonight.

Last night's lack of energy made me wonder if I might be going overboard with teh cardio or if I'm just getting used to low carbs. I'll continue doing the same thing for a couple weeks more and adjust after that.

Focused70
01-28-2005, 12:52 PM
I've never met a carb I couldn't snuggle up to.

:lurk:

Stash

debussy
01-28-2005, 04:17 PM
Hey edgar... I hit a 365 deadlift with room to spare today!!! 40 more pounds to 405... think you can still beat me there?

EdgarMex
01-28-2005, 04:48 PM
Stash: Tell me about it, I'm like that too. That's probably the reason my waist measures 37 inches and I've been cutting for what seems like forever (actually since mid September).

Debussy: No way I can beat you to 4 plates. When I did that 345 I struggled a bit to get it going (my weakness is off the floor). That plus I still have 7 more weeks of cutting. I'll be happy if I can pull 405 im 4 or 5 months.

EdgarMex
01-29-2005, 11:02 AM
Ok, last night I was supposed to do DE Squat. Around 8 pm my wife came to the shop. When she does that on a Friday night it can only mean one thing: she wants me to go with her to buy groceries. We got home after 10 and I was feeling hungry, tired and sleepy so I didn't workout. Since doing DE Squat on a Saturday would move ME Squat to about mid-week I decided to skip that session and do DE Bench this morning. The main reason for this is that on Saturday nights I'll start eating carbs again, sort of a mini carb load, so it'll be better to do ME Squat on Sunday mornings.

This is today's workout:

DE Bench

45x12
65x8
85x6
105x4
125x3x9 (3 diff. grips, 3 sets each)
165x3
205x1 (I'm not completely happy with this one, I missed my chest for about 1 inch, maybe a bit less, but pressing the bar back up went rather well)

Incline CGBP
145x8
145x8
145x8
145x7

Chins (shoulder-width, underhand)
bwx8
bwx7

Pulldowns (wide)
145x10
145x10
145x9

Seated Rear Flyes
15x13x2
15x12

No curls today, I was running out of time and I don't like doing them anyway :p

Weight this morning; 167 lbs

EdgarMex
01-31-2005, 11:00 AM
ME Squat/Deadlift (Sunday morning)

Squats
45x10
75x8
105x6
135x4
165x3
195x2
225x1
255x1
295x1 (new max)
225x3

Front Squats
155x7
155x6
155x6

Good AMs (wide stance)
145x8x3

Shrugs
315x9
315x10
315x9

Decline Crunch
10x15
20x13
25x10

Weight this morning: 169-170 lbs

Weekend was OK. Plenty of food, but not as much sleep as I would have liked. Yesterday's workout was good, the new max on the squat is quite encouraging. For some odd reason I woke up in a pretty bad mood today, kinda like pissed and depressed at the same time, it sucks. I hope it goes away later in the day.

Adam
01-31-2005, 11:49 AM
Pulldowns (wide)
1450x9


Not bad;)

ericg
01-31-2005, 01:25 PM
Nice work with the new squat max!

Cheer up butter cup.

EdgarMex
02-01-2005, 11:07 AM
Adam: LOL, I wish, thanks for catching that

Eric: Thanks, bro. I was a bit hessitant (sp?) to try 295 since doing 285 was a bit rough, but 295 went up fine, I just hit a sticking point about half way up (maybe a bit lower) and managed to keep going. I can't wait to hit 315.


No cardio or weights last night, I wasn't really in the mood. This morning I did a whooping 37 minutes on the elliptical, intensity was pretty decent, and according to the display I burned around 500 cals. It sound kinda high, but whatever. ME Bench tonight

ericg
02-02-2005, 06:01 AM
Good way to fight through it bro.

EdgarMex
02-02-2005, 12:30 PM
ME Bench (last night)

2-Board Bench Press
45x10
75x8
105x6
135x3
155x3
185x1
205x1
235x1 (PR)
185x8

I wasn't completely sure I could do 235, so I asked my wife to help me out, just in case. When she looked at the bar she said "And you expect me to pull all that weight by myself?". I guess she thought if I failed she was going to have to get ba bar off my chest without any help from me, lol. Getting the bar off the boards was ok, but it slowed down about 1/3 of the way up. I kept pushing I locked it out with no problem :D

Skullcrushers (ez curl bar)
60x12
60x12
60x12
60x10

Reps went up on all sets, except #1, but the target were 12 reps

T-Bar Row
115x10
115x9
115x9
125x8
125x8

I screwed up and used 10 lbs less on the first three sets, dumbass

Lateral Raises
17.5x12
17.5x12
17.5x12

BB Curls
85x8
85x7

I didn't feel like doing curls, but since I didn't do any last DE Bench workout I threw a couple of sets here. It was also a good way to kill time while cooking the hamburguer patties I was going to have for dinner :burger:

Cardio

This morning: 38 minutes on the elliptical, mixing periods of high and low resistance. 580 cals burned according to the display

Weight: 170 lbs

EdgarMex
02-03-2005, 12:38 PM
I didn't do any cardio last night. I had a rough day at work and I was very tired when I got home.

This morning I had trouble getting out of bed. The alarm went off at 7:20 am, but I stayed in bed for another half hour. After preping my meals for the day I did 38 minutes on the elliptical. I'm starting to increse the periods with high resistance and I had a pretty good session. 515 cals burned.

DE Squat tonight.

EdgarMex
02-04-2005, 11:08 AM
Last night I had to stay late at work (another bastage with an "emergency" almost at closing time :swear: ) and I got home around 10, so I didn't do the DE squat session I got planned. It was kinda late and I still had 1 meal to do, so I didn't do any cardio either.

This morning it was hard to get out of bed again, but after I dragged my butt to the kitchen I popped a couple of caffeine pills (400 mg) and after getting my meals ready I did my workout. A few minutes into it I was already feeling like damn Super Mario :strong:

DE Squat/Deadlift

Warmup: 5 min. on the elliptical

Box Squat
45x10
75x8
105x6
135x4
150x2x10
185x1
230x1

Speed Deads (60% of max, 45 secs rest between singles)
135x6
175x3
205x1x8

Power Clean
140x4
140x4
140x4

Pull Through
75x10
75x10
80x10

Side Bends
45x10
45x10

Stability Ball Crunch (I followed Eric's suggestion and bought one last Sunday)
10x15
15x12

I had a really good session, caffeine probably had a lot to do with it, I'm still feeling a bit hyper right now and it's been about 4 hours since I took the pills :D After having to postpone last night's workout I decided to move my workouts to mornings, I hate planning a workout and then not being able to do it outnumber Because of this I'll have to do some changes to my diet, once I figure it out I'll post the changes.

Also, I was wondering, I did a DE Squat workout this morning instead of last night and I'll be doing DE Bench tomorrow morning. Would it be too much to do ME Squat on Sunday, either around noon or after the Super Bowl is over? the reason is that I want to keep ME Squat on Sundays, I don't want to move my workouts a day again.

Adam
02-04-2005, 07:56 PM
As long as you don't feel totally ****ed, go for it.
One day of recovrey thats not 100% won't kill ya.

ericg
02-07-2005, 06:33 AM
All hyped up on caffeine :thumbup: nice session bro!

EdgarMex
02-07-2005, 01:53 PM
Adam: Thanks for the advice, that's what I was thinking, but I wanted to be sure. Things didn't quite go as planned anyway :(

Eric: It seems that after 5 month of taking caffeine my body has gotten used to it. 200 mg don't seem to have much of an effect, but I don't like the idea of having to take 400 mg to have a good morning workout. I'm thinking about laying off the caffeine for a while, but I'm sure I'll miss it :(

Ok, this weekend my diet went to hell since Friday night. I'm surprised that the damage was minimal (I'm still at 170), but I don't like the fact that I'm having a lot of trouble to avoid cheating. It seems like I've been cutting forever and I'm still nowhere near where I wanted to be. This week I'll cut back another 200 cals and see if that helps. If it doesn't I'll say f*ck cutting and I'll start bulking again. I can't cut cals any more than that (if I wanted to starve myself I'd go back to UD2) and I can't possibly do any more cardio than I'm doing now (5-8 sessions per week, 30-40 mins per session are all I have time for).

When I got home on Saturday I wasn't feeling like lifting, I was feeling bloated and just not in the mood, but being the stubborn idiot that I am I decided to go ahead and do DE Bench anyway. The result: MAJOR SUCKAGE

DE Bench

Flat Bench
45x10
65x8
85x6
105x4
125x3x9 (3 diff. grips, 3 sets each)
165x3
205 x stappled (165 felt ok so I decided to try 205. BAD, BAD idea, as soon as the bar touched my chest I knew there was no way it was going back up)

Incline CGBP
145x8
145x6
145x7

These were bad too, I was feeling out of rhythm and in several reps my right hand would go up faster than the left one

Chins (shoulder-width, underhand)
7,6,6,5

That was it, I was feeling miserable enough to cut things short here.

On Sunday I woke up very early (we baby sit my nephew since my mom and my sister work on Sundays) but fel asleep again and slep for about two hours. I woke up feeling even worst and I wasn't going to do ME Squat feeling like that. I did some stuff at home and watch TV the whole afternoon. I ate a bunch of crap and went to bed a bit earlier than usual.

This morning I woke up feeling better, popped 400 mg of caffeing and did my workout after getting my mealz ready.

ME Squat/Deadlift

Warmup: 5 mins on elliptical, low intensity

Box Squat
45x10
65x8
95x6
115x5
145x3
165x3
195x1
205x1
245x1 (PR)
255x1 (PR)

I beat by 20 lbs the PR from 6 weeks ago :D

Front Squats
155x8
155x7
155x7

Added 1 rep on every set

Good AMs (wide stance)
145x8x3

Shrugs
315x10x2

Decline Crunch
25x12
25x11
25x10

Pretty good session over all. The PRs felt good and I probably could have added another 5 lbs.

I haven't had a chance to eat yet and I friggin' starving.

EdgarMex
02-09-2005, 01:25 PM
Cardio:
Tuesday Morning: 40 minutes, 550 cals
Wednesday Morning: 40 minutes, 675 cals (this one seems a bit too high)

ME Bench (last night)

3-Board Bench Press
45x12
75x8
105x6
135x4
155x3
185x1
215x1
235x miss
225x1 (starting max)

Once again I got stapled on the bench, and this time to make matters worst the spotters were set too low, so I had the bar resting on top of the board and it took me a while to get it off of me. I got a nice bruise on my chest as a reminder.

Decline Skullcrushers (ez curl bar)
60x11
60x11
60x11
60x10

I tried this for a change, they felt good and the reps were almost the same as last workout

T-Bar Row
125x9
125x9
125x8
125x8
125x8

These gave me a bit of a hard time, my lower back and hams were not recovered yet.

Rear Raises
15x14
15x14
15x14

Added one more rep per set, I'll have to add some weight soon.

No curls last night, I didn't feel like it so I didn't do 'em. I guess I'm become the anti-curl jockey or something.

Weight this morning: 168 lbs

ericg
02-10-2005, 07:30 AM
Nice lifting Edgar. Sucks about being pinned, again. Need to get wifey to help you out.

EdgarMex
02-10-2005, 10:25 AM
Eric: It sucks indeed. And, at least for me, the worst part of getting pinned is not the fact that I have the bar resting on my chest and I'm trying to wiggle my way from under it, but knowing that I failed to get up a weight I had previously done. Anyway, there's alway next week :D

No cardio last night, I came home late from work.

DE Squat/Deadlift

Warmup: 5 min. on the elliptical

Box Squat
45x10
75x8
105x6
135x3
155x2x10
185x1
235x1

RDL
205x9
215x7x2

High Pull
135x4
135x4
135x4

Pull Through
80x10x3

Stability Ball Crunch
20x15
25x10x2

Yesterday I bought some Gatorade powder (I can't get dextrose or malt for now, long story) to use for my preworkout carbs. I wasn't expecting much from it, but it was surprising how much energy I had this morning during my workout. Usually by the time I get to the high pulls I'm ready to cut my workout short, but not today. I could have done a bit more volume if I had more time, and I took only 200 mg of caffeine.

After reading ST's journal (the whole thing) again and some of his latest posts and some of John Berardi's articles, I'm considering on switching my diet (yes, again!) to what Berardi recommends. In his journal ST says he puts fat on with ease, just like I do (although I think his genetics are far superior than mine, or maybe it's just that he knows his body and a lot more sh!t than I do :D) and he seems to shed a lot of flab really fast following Berardi's principles, so it's probably worth a try. According to what I had planned I have 5 more weeks of cutting and the way things are going it looks like I'm still going to be pretty far from where I want to be. If the switch proves to be more effective I may continue cutting for a few more weeks.

JustinF
02-13-2005, 12:41 PM
Looking good Edgar. Congrats on the bench PR back there.

ericg
02-14-2005, 08:42 AM
So what are the basics of his diet principles?

EdgarMex
02-14-2005, 10:22 AM
Justin: Thanks, man. It feels real good to be hitting PRs so often, nice boost for the fagile ego :p

Eric: Basically it's nutrient timing and separation: eat a boatload of protein, eat carbs only around workout (pre, during and post) and fats for the rest of the day. Below I'll post what I'll be having on workout days (I still need to figure out some things for non-workout days).

DE Bench (Satruday morning)

Flat Bench
45x10
65x8
85x6
105x4
125x3x9 (3 diff. grips, 3 sets each)
165x3
195x1

Incline CGBP
145x8
145x8
145x8
145x7

Chins (shoulder-width, underhand)
8,8,6,5

Face pull
60x12
70x13
80x10

I wanted to try these for a change, but I didn't like them, the weight lkep pulling me forwad and I had to start each pull with the whole body to get it started.

ME Squat/Deadlift (today)

Warmup: 5 mins on elliptical, low intensity

Box Squat
45x10
65x8
105x6
125x4
145x3
165x3
195x1
225x1
265x1 (PR)

New PR, 10 more lbs

Front Squats
155x8
155x8
155x7

Added 1 rep on second set

Good AMs (wide stance)
155x6
145x8x2

Shrugs
275x6
275x10x2

Decline Crunch
30x12x3

Switched to double overhand grip (read something about traps developing different when using mixed grip. As soon as I pulled the bar off the rack on the first set I knew my grip wasn't going to last enough. Used hook grip for sets 2 & 3. All I have to say about it: OUCH!


Friday was a mess. My dad called me about 4:30 PM, he had just been robbed at his business by two mother****ers a few minutes before. The *******s took about 800 dlls and his border crossing card, which was the major loss (not that the money doesn't matter) since he does 3 trips to El Paso to bring some merchandise. Fortunately he wasn't hurt, but I'm still a bit worried about him since he has had high blood pressure problems for the las 2 or 3 years. I'm still trying to convince him to get checked by a doctor.

Saturday was good. I had 5/8's of a large pizza for dinner. I skipped the beer cause I catched a cold around Thrusday.

Yesterday morning I wasn't feeling very good. I woke up early cause we were gong to baby sit my nephew (my sister and my mom work on weekends, so we take care of the kid for them). I went back to sleep for a couple of hours, got out of bed and had breakfast. About half hour after that I was falling asleep on the couch, so I went to bed again and slept for another 2 or 3 hours. When I woke up again I was feeling a lot better, but I didn't have time to do my ME Squat workout. I ende up eating probably too little, since I only had 2 meals. I'm feeling god today, tho the cold is still lingering.


Here's what my diet will look on workout days:

Meal 1
45g gatorade
1.5 scoops of whey
200 mg caffeine

(Workout)

Meal 2
1 cup of oats
2-3 packets of splenda
1 scoop of whey

Meal 3
3 oz chicken breast
1 cup of sugar-free Jell-O
3 FOCs
150g lettuce
1/2 tbsp olive oil

Meal 4
1 can of tuna
1 tbsp olive oil
150g cauliflower

Meal 5
Same as meal 3

Meal 6
1 cup of low fat cottage cheese
1 scoop of whey
4 FOCs

Totals: 1896 cals, 217g P, 121g C, 60g C

Acroding to Berardi the pre-during workout shake should be 0.8g carbs 0.4g prot per kilo, but I reduced carbs a bit to allow me to have some more whole food during the day. I'm also skipping the post workout shake (same as the other one) for the same reasons.

EdgarMex
02-15-2005, 10:05 AM
Diet was right on target yesterday. I figured out what to do about the "missing" calories on non-workout days: I'll just add a bit more chicken, some olive oil and some PB :D

I did some cardio this morning: 40 minutes on the elliptical, 640 cals burned. It was a pretty good ride.

I've been going to bed late and waking up early for the last few days and I'm feeling sleepy right now. The worst part is that it won't change for at least 3 or 4 more days :(

Some good news. My weight this morning was 167-168 lbs. All three skinfold measurements went down, the most significant change was on the ab pinch (-2.3mm). Acording to the calculator I'm using I'm at 10.1% (13-14% is more like it). I guess I finally found the secret: DO NOT GO OVERBOARD WHEN CHEATING OVER THE WEEKEND!!! Now if I can only stick to that, I'll do pretty good :p

ericg
02-15-2005, 11:01 AM
Sorry to hear about your dad and his business. Hopefully they find them.

Nice job on the PR!! oh and a :thumbup: on the diet as well.

EdgarMex
02-16-2005, 12:03 PM
Thanks, Eric. Chances the police will catch the robbers are almost non-existant. Insecurity here is pretty much rampant. Just this morning my dad show me a note on today's newspaper about a store that was robbed last night for the FOURTH time. They even got video cameras and stuff, but when they called the police they didn't believe them. It's amazing. My dad is already doing some modifications at his store to make it safer. He's also keeping a gun on him all the time. I'm thinking of getting a gun too, you never know when you might need it.



No cardio last night, I got home late (this is getting a bit too repetitive :( )

ME Bench

3-Board Bench Press
45x10
75x8
105x6
135x2
155x2
185x1
205x1
230x1 (PR)

I did much better than last week. 230 felt good

Decline Skullcrushers (ez curl bar)
60x12
60x11
60x11
60x11

Added 1 rep on the first and last sets

T-Bar Row
125x10
125x10
125x10
125x10
125x9

I don't know what the hell happened here. I did more reps on ALL 5 sets for a total of 7 more reps than last week. Not complaning, just kinda surprised.

Rear Raises
15x15
15x15
15x13

Weight this morning: 167 lbs

I'm guessing that adding the carbs pre/during workout has been helping a bit. I feel stronger and don't get tired so soon. The lemon/lime gatorade doesn't taste bad mixed with vanilla whey, although teh wife almost puked when I told her I was mixing them. For some strange reason she thinks you're not supposed to mix whey with anything other than water or milk. Wimins, go figure! :p

ericg
02-17-2005, 08:35 AM
Nice work on the PR Edgar!

Sucks about the police over there. Not sure how they cant believe someone when they have a video of it taking place. Bastards.

EdgarMex
02-17-2005, 11:06 AM
Sometimes I'm not sure who's the worst, criminals or the police, meh.


Cardio:

Last night: 24 min, 405 cals
This morning: 40 min, 660 cals


Weight this morning: 165-166 lbs


Diet has been spot on, although I'm not enjoying much downing a full cup of cottage cheese. Also I need to find out if I can buy it in bigger containers. The one I got over the weekend only lasted 3 days :(

EdgarMex
02-18-2005, 04:51 PM
I really wanted to do some cardio last night (what the hell is wrong with me? :confused: ), but these ****ing ret@rds wasted too much of my precious time and kept me after closing time for almost an entire hour. Pissed can't even describe my mood last night.

DE Squat/Deadlift (this morning)

Warmup: 4 min. on the elliptical

Box Squat
45x11
75x8
105x6
135x4
160x2x10

Speed Deads
135x6
175x3
205x1x8

Pull Through
80x10
85x10x2
90x10

Stability Ball Crunch
25x10x2
30x10

I had a sh!tload of stuff to do in the morning, so I had to shorten my workout a bit. I skipped the two heavy sets of box squats and the power cleans. At first I wasn't too excited about working out. I woke up around 4:30 and tossed and turned in the bed for at least half an hour, when I finally fell asleep the alarm went off, it was 5:30 already and I had to get out of bed. After a couple of work sets of box squats I really got into it and the workout went real fast, I finished in a record time of 40 minutes. But that has been the only bright part of my day, the rest has been crap :( I can't wait to go home.

EdgarMex
02-21-2005, 10:52 AM
Saturday Feb 19

Cardio: 30 mins, 535 cals

Diet: Good up until 6 pm, after work I went to a party with my brother and drank a bit and ate a lot of crap :(

Sunday Feb 20

DE Bench

Flat Bench
45x10
65x8
85x6
105x4
125x3x9 (3 diff. grips, 3 sets each)
175x2
205x1

Incline CGBP
155x8
155x7
155x5
145x7

30 Chins (shoulder-width, underhand)
8,7,5,4,3,3

Seated Rear Fly
20x9x2
20x8

Good workout, plenty of energy during the whole thing. It felt goot to press 205 again. Inc. CGBP was good, tho I was a bit disappointed toget only 5 reps on the third set

Cardio: None

Diet: Bad for most of the day. Pre workout drink and breakfast as usual. Attacked the Chinese buffet with all my might for lunch :p After my mom and sister picked up my nephew teh wife and I went to the movies and devoured some nachos and large caramel popcorn. Protein was probably on the low side :(

Monday Feb 21

ME Squat/Deadlift

Warmup: 5 mins on elliptical, low intensity

Box Squat
45x10
75x8
105x6
135x4
165x3
195x1
225x1
245x1
275x1 (PR)

New PR, 10 more lbs. I struggled plenty to get past the sticking point and I probably leaned forward a bit more than usual, but the bar went all the way up.

Front Squats
155x8
155x8
155x8

Good AMs (wide stance)
155x8x2
155x6

Shrugs (double overhand, hook grip)
275x12
275x10
275x9

Decline Crunch
35x9x3

Good workout, I was feeling very tired by the end, I felt a bit les energetic than on the last few workouts, probably due to all the bad eating of yesterday. I avoided the scale on purpose, I'm not sure I want to know how much I set myself back this weekend. I suck!

ericg
02-23-2005, 08:10 AM
Damn nice work on the squat PR! DE bech is looking good as well.

Got the diet back on track?

EdgarMex
02-23-2005, 10:37 AM
Thanks, Eric, I'm loving those box squats, both the heavy ones and the speed work, I think they are definitely helping me improve strength on my legs and lower back. Diet got back on track since Monday and I'm down to 166 again (went up to 160-170 on Sunday morning). It's just Saturday nights and Sunday when I have trouble with my diet, for some reason having fun and dieting don't go well together :p or maybe I'm just weak and give in too easily.

Cardio:

Monday night: 25 min, 465 cals
Tuesday morning: 30 min, 495 cals

ME Bench

3-Board Bench Press
45x10
75x8
105x6
135x3
155x3
185x1
205x1
235x1 (PR)


Decline Skullcrushers (ez curl bar)
60x12
60x12
60x12

BB Row
195x6
185x8
185x10 (straps)

Crappy workout, I never got into it and I was in a bit of a hurry, so I cut it short. My double overhand grip suck real bad, I had trouble holding on to the bar with 195. 185 was a bit better, but the bar was slipping from my hands (yes, I did use chalk). The last set of rows was much better. I didn't sleep well last night and I had to get out of bed early, that was probably the culprit, I know I suck but not as much as today.

EdgarMex
02-24-2005, 11:36 AM
No cardio last night, I was feeling too tired. I did 30 mins. this morning, but energy levels were still low. I really need to catch up with my sleep. Diet wasn't very good last night, I didn't feel like eating cottage cheese and whey (which is what I was supposed to eat), so I had a beans/ham/cheese sandwich and a glass of milk. These last few days has been harder to stick to my meal plan, especially the last meal of the day. That and I'm feeling hungry almost all day. My plan was to cut for three more, but I'm starting to change my mind.

debussy
02-24-2005, 03:58 PM
great work with the 235 bench. those rows are looking pretty damn killer too.... im very jealous. are you going to stick with westside after you cut? your strength is going to skyrocket if youre on westside and eating normally.

EdgarMex
02-25-2005, 01:11 PM
Thanks, debussy. I was expecting to get a bit more on the 3-board press, but it looks like that height is one of the many weaknesses of my bench. I really need to hammer my tris and lats. I'm planning on sticking to Westside for quite a while, I've been really enjoying the sessions and I like a lot the variety the system provides. I think once I start bulking I should pack some decent mass with this routine.

DE Squat/Deadlift (this morning)

Warmup: 4 min. on the elliptical

Box Squat
45x10
75x8
105x6
135x4
150x2x10

RDL
215x9x2
225x7

Power Clean
135x4x2

Pull Through
90x12
95x12
100x10

Stability Ball Crunch
30x10
35x10

The workout started kinda slow, I guess the caffeine took to long to hit me :p Half way through the speed squats I really got going and finishe those pretty stron, my form seems to be getting a better. RDLs felt great, 215 felt almost light, probably my lower back is finally picking up some strength. The power cleans felt good and strong too. The big surprise were pull throughs. Those always hit my lower back pretty hard, especially after doing SLDL/RDL/Good AMs but today I was repping those like I had just started my workout. Last week I increased weight by 10 lbs and today I added another 10 lbs. Weird, but the good kind of weird.

JustinF
02-26-2005, 05:54 PM
Nice work with the westside bro.

EdgarMex
02-28-2005, 12:14 PM
Thanks, Justin. I'm really liking this system. I'll probably stick to it for at least the rest of the year. It'll probably work great when bulking.

Saturday Feb 26

Cardio: 30 mins, 540 cals

Diet: Again, it was good until I got home. :(

Sunday Feb 27

DE Bench

Flat Bench
45x10
65x8
85x6
105x4
125x3x9 (3 diff. grips, 3 sets each)
155x2
195x1

3-Board Press
155x8
165x8
175x8
180x8

the only time I had done these before was on ME day, so I had no idea what weight to use to shoot for 8 reps, it went a bit higher than I was expecting


30 Chins (shoulder-width, underhand)
9,7,7,5,4

it went real good here, I think 9 reps on the first set is a PR, maybe I should go for 35 reps next time

Seated Rear Fly
20x7
20x9
20x8

Diet: Only had two meals and a pre workout shake. Protein was probably on the low side.


Not enough sleep is getting the best of me. It's been two weeks already of getting out of bed around 5:30 in the morning and going to sleep around 11:30 or 12 almost every day. This morning I was supposed to do ME Squat, but I just didn't have the energy to get out of bed, much less to do max effort, so I stayed in bed for an extra hour. Hopefully tonight I'll be in shape good enough to do this morning's workout. I'll probably will just cut for this week and then start raising calories next week. I know I need to get plenty of rest, but maybe a few more cals will help.

ericg
03-03-2005, 06:05 AM
Get more sleep man!!

Nice work with the 3 boards bro.

EdgarMex
03-03-2005, 11:28 AM
I know, man, I really need more rest, I just don't have the time for now. It sucks big time.

Monday Feb 28

No weights or cardio, I was feeling too tired when I got home at night and decided to leave the workout for the next morning.

Tuesday Mar 1

ME Squat/Deadlift

Warmup: 5 mins on elliptical, low intensity

Sumo Deadlift
45x10
95x8
115x6
135x5
165x3
195x2
225x1
245x1
275x1
295x1 (new max)
315x miss

Fo having done sumo deads only once, I think I did pretty good. Actually, I did much better than I expected.

Front Squats
155x8
155x7x2

Good AMs (wide stance)
135x8x2

My lower back and hams were already fried at this point, so I dropped 20 lbs to do these 2 sets

Decline Crunch
35x10x3

Wednesday Mar 2

ME Bench

Flat Bench Press
45x10
75x8
105x6
135x3
155x2
175x1
195x1
215x miss
215x miss

Me = Teh Suckage. I got stappled again with 215, just like 8 weeks ago. See yesterday's thread on the Powerlifting Forum for more details.

Decline Skullcrushers (ez curl bar)
60x12x3

BB Row (straps on all sets)
185x10
185x9
175x9x2

Doing BB rows the day after hitting your lower back real hard with deads, squats and good am's is not cool.

Thursday Mar 3

I was supposed to do cardio this morning, but I couldn't get my lazy ass out of bed :( That got me an extra half hour of sleep though :)


That's all I've done this week. According to my journal at home I haven't done any cardio since Feb 24. This week diet has been so so, during the day it's all good, but once I hit home I just can't bring myself to eat as planned. I've been trying to keep it somewhat clean. Next week I'll start increasing cals, it's bulking time, baby! If I can't sleep enough, at least I'll eat enough.

EdgarMex
03-04-2005, 11:06 AM
What a difference some good sleep makes. Yesterday I decided I had to stay in bed a bit more and postponed whatever I had to do this morning. I went to sleep around 11:30 pm and set the alarm to 7 am. Today I woke up very refreshed, feeling actually rested and in a damn good mood, I've had a stupid grin on my face all morning for no apparent reason, LOL (well, having teh wife take care of me does help :hump: )



DE Squat/Deadlift

Warmup: 5 min. on the elliptical

Box Squat
45x10
75x8
105x6
135x4
155x2x10
185x1
235x1 (I think this is the first time I did this much weight with no belt)

Speed Deads
135x6
185x3
215x1x8

High Pull
135x4x3

the first set was rough, but it got better on the other two

Pull Through
100x12x3

Stability Ball Crunch
35x12x2
35x10

EdgarMex
03-05-2005, 12:08 PM
First off, I'd like to start today's journal entry with a very big and sincere FUKC YOU to those INS officers who make us wait way too much at the border crossing.

I guess this deserves and explanation. Today I had to go to El Paso to get some stuff for my dad. I get to the bridge where one of the border crossings is located and it seems like the waiting time is around 15-20 minutes. After 8 minutes or so I get to the point where the 4 original lanes split into about 10 lanes. I pick one that seems to be moving decently. 10 minutes later there are only 5 cars in front of me. Then the lane stop moving. We stood the for 12 fukcing minutes before it started moving. In that time I saw at least 20 cars get across the border on EACH of the lanes at the sides. All lanes were moving at "normal" speed except for us. The have this section in the middle whe they send the cars that should go to a more thorough inspection. Why the hell the ret@rd at the booth didn't send that car there is beyond me. This is the second time this sh!t happens to me THIS WEEK. The other time it was 10 minutes that the lane stopped completely. Good thing the summer isn't here yet.

Anyway, I finally got my ass to do some cardio this morning, but it wasn't as intense as it should have. It turns out I miscalculated last night at what time I should have gotten out of bed, but I didn't realize it until this morning when I woke up. It screwed everything up and I didn't have enought time to let the caffeine kick in, so during half of the session I was feeling like crap and barely able to move the frigging pedals. Half way into it I was feeling much better and was able to up the intensity to a more decent level. Total was 30 minutes and 490 cals burned.

Tomorrow's DE Bench.

EdgarMex
03-07-2005, 11:25 AM
Sunday Mar 6

Warmup: 5 mins on elliptical, low intensity

DE Bench

Flat Bench
45x10
65x8
85x6
105x4
125x3x10
155x7
195x2

2-Board Press
165x8
170x8x3

30 Chins (shoulder-width, underhand)
9,6,5,5,4.5

I know, it only add up to 29.5

Seated Rear Fly
15x13
15x12x2

Monday Mar 7

ME Squat/Deadlift

Warmup: 5 mins on elliptical, low intensity

Sumo Deadlift
45x10
95x8
135x6
185x4
225x1
255x1
285x1
305x1 (PR)

Front Squats
155x8x3

Good AMs (wide stance)
145x8x3

Shrugs (double overhand, hook grip)
285x10
285x9x2

Zercher Squat
45x5
65x8

My lower back wasn't as pooped as it was last week so I added some weight and another set of Good AMs. Did a couple of Zercher squat sets at the end just to get a feel of it and start getting the form down.


For the last couple of weeks there were a bunch of ads on the radio about a sports and health expo in El Paso that was held these past weekend. Since I had to go to El Paso anyway I decided to check it out. I was expecting to find booths about places that sell equipment (I know there are at least 2 or 3) and supplements, and maybe a powerlifting club or something. It was a real disappointment. For starters the entrance was 10 bucks, and since my wife was with me that was $20. About half of the booths were dedicated to sports memorabilia, the only thing weightlifting-related I could find was a booth from what I think is the largest fitness chain in the city (EP Fitness, they have a bunch of gyms all over town). Over all it was a waste of $20 and a couple of hours. The worst part was when my wife said "See? I told you it wasn't going to be worth it". :swear: I just hate it when she's right LOL

EdgarMex
03-09-2005, 02:32 PM
Tuesday Mar 8

Cardio: 30 min, 545 cals burned

Wednesday Mar 9

Warmup: 5 mins on elliptical, low intensity

ME Bench

Flat Bench Press
45x10
75x8
105x6
135x3
155x3
175x2
195x1
210x1 (new PR)

DB Bench Press
40x10
45x10x2
45x8

DB Row
45x10
55x10
65x10

BB Row
155x10
155x11 (straps)

Front Raises
25x20 (plate)
45x10 (plate)
45x12 (oly bar)

The cut is finally over. I'm still not happy where I am, but I can't stand eating so little anymore. I started adding some calories yesterday. I'll be adding 200 every week until I'm gaining .5-.75 lbs per week. I need to stick to the plan on the last meal of the day, I've been slacking too much there. I'm going to stick with eating carbs only pre/post workout. That seemed to work well, even though I have done it only for a few weeks. I just read a few old posts about that from Borris and DoggCrapp and it seems to be what work best for us in the "older crowd" :p

So, this is where I'm standing now:

Weight: 170.8 lbs (I have a new scale and it puts me a few lbs up that the older scale)
Waist: 36.25 in :( (still too much)
BF: 8.5% (according to the JP-3 formula, I think it's more like 12-13, maybe even higher)

I need to find a way to avoid gaining much fat so I can go for a long bulk. Ideally I'd like the bulk for the rest of the year, but from previous experience I don't think I can go for that long without getting too fat :( This time I'll be doing some cardio, at least 30 mins 3 times a week, hopefully more than that. I'm kinda nervous about the bulk, but I really need to add some size.

ericg
03-10-2005, 05:54 AM
By the sounds of things it seems like a break from cutting will do you good, mentally and physically.

How do you like the zerchers?

rpffly
03-10-2005, 10:42 AM
Nice job on the 210 I knew you'd get that. BTW, how did you like WS for skinny bastards?

EdgarMex
03-10-2005, 10:47 AM
Eric: I think I need a break from a lot of things, not just cutting, there are too many things stressing me out right now. Lately I spend too much time being pissed off . Today has been one of those day, from the moment I got in the car.

Anyway, I did like the Zerchers, but the weight I was using was very low, just to start to ge the groove of the movement. But it looks like once the weight starts piling up they will be a bit uncomfortable. It's probablya matter of getting used to them. Front squats used to be pretty bad and now they are one of my favorite movements.

Thanks for stopping by, bro.

rpffly: Welcome to the journal, dude. 210 was hard and it got a bit ugly about half way up, I almost got stuck, but somehow I managed to keep pushing up. Westside for skinny bastards was OK, but I didn't do it for long, I think it lasted 2 or 3 weeks before it turned into full fledged Westside.




Diet is still not very good at night, I need to figure something out, bland food is getting old :( I'll have to go through some journals and maybe I'll find some inspiration to fix my diet.

I did some cardio this morning. It was pretty good, intensity was up there and I got a good sweat.

h437 has been on high for the last three hours or so and it seems like it's going to stay there for a good while. I need a punching bag. Seriously, I need to punch something... or somebody, it doesn't really matter

ectx
03-10-2005, 01:22 PM
So you're doing west side on a cut. THat seems rather demanding. Anyhow, I've been peaking my head in here, just haven't posted because all I have to offer right now is :spam: lol.

EdgarMex
03-11-2005, 10:31 AM
It's not as demanding as you think, although it's not easy either. It was probably tougher when I did HST on a TKD. Now that was rough. UD2 workouts are no walk in the park. I guess I'm too used to working out on low cals. Most of my lifts (and form) have improved in one way or another, so I'm very happy with the way things have gone with WS. I'll probably stick to it for a long time. My diet on the other had keepos giving me trouble. I keep getting stuck around the same BF% and just can't get rid of the belly. I guess I'm genetically predispossed to be a fatty. Thanks, mom and dad, you did a great job!! :bang: :swear:


DE Squat/Deadlift

Warmup: 5 min. on the elliptical

Box Squat
45x10
75x8
105x6
135x4
160x2x10
185x1
235x1 (this single felt much better than last week, it went up nice and smooth)

RDL
225x2x8
225x7

Power Clean
135x5x2

I was almost done after these

Pull Through
100x12x3

The last 2-3 reps of each set were hard, my hammies and lower back were screaming for mercy

Stability Ball Crunch
35x12x3

EdgarMex
03-12-2005, 11:03 AM
I was supposed to do cardio this morning, but I stayed in bed for almost an hour more. For the last couple of hours I've been feeling like crap, sleepy and I have a nasty headache. I blame it on the lack of stimulants in my blood stream, I didn't take my caffeine pill as usual. I wanna go home :(

EdgarMex
03-14-2005, 12:11 PM
Sunday Mar 13

Warmup: 5 mins on elliptical, low intensity

DE Bench

Flat Bench
45x40 (don't ask why :p)
65x8 (3 sec. pause at the bottom)
85x6 (2 sec. pause)
105x4 (3 sec. pause)
125x3x10
185x3
195x2

Close Grip Bench Press
145x8
155x8x2
165x5 (I should've stayed with 155)

Chins (shoulder-width, underhand)
+10x5x2
+7.5x5
+5x5
BWx5

Seated Rear Fly
15x13x3

Good workout, the pauses on the bench during the warmup sets felt good. The two heavy sets at the end were damn good too. Speed on the working sets was decent. I really worked on engagin the lats, especially on the heavy sets.


Monday Mar 14

ME Squat/Deadlift

Warmup: 5 mins on elliptical, low intensity

Sumo Deadlift
45x10
95x8
135x6
185x4
225x2
255x1
285x1
315x1 (PR) [belt]

It was tough to get the frigging weight moving, the contraction on teh hammies was the hardest ever, but the goal was achived and I'm really happy. It's time to see if convetionals have move up.

Front Squats
165x7x2
165x6

New weight, heavy ad f*ck, redder buises on my collarbones, I should be getting 8 reps on at least 1 set next week

Good AMs (wide stance)
145x8x3

The first set was rough, probably too soon after the front squats

Shrugs (double overhand, hook grip)
285x10x2
285x9

Note to self: stop getting cuts on the thumbs one or two days before doing shrugs, hook grip is uncomfortable and painful by itself, no need to make it any worst. Still I got one more rep on the second set.

Zercher Squat
65x8
75x8

These are going to be really something once the weight moves up. I was getting a nasty burn on the quads after the beating they took from the front squats.



I didn't weigh myself this morning. For some reason I've not been as regular as usual with my trips to the bathroom for the last couple of days. Since this morning apparently I'm back to normal.

EdgarMex
03-15-2005, 10:33 AM
I have major DOMS on my legs today. Still I was a good boy a did my cardio this morning (30 mins on the elliptical, 560 cals burned). Diet last night wasn't very good yet again. I need to find a store that sells balls so I can get a nice big pair :p I was a bit busy today and didn't work the increase of cals for this week, but I just did it before posting. I'm up to 2350 cals this week. Once I get to 2800-2900 I'll post the whole thing.

ericg
03-15-2005, 10:48 AM
Leg DOMS is the worst. I stopped SLDLs for a few months and "replaced" them with leg curls and when i went back to SLDLs last session I was gimp for 4-5days after because my hams were soooo sore.

Nice work on the DL PR.

EdgarMex
03-16-2005, 01:02 PM
I usually don't get much DOMS, except when I make changes to my routine or increase the weight. I think this time it came fron the extra weight on the front squats and the zerchers, I was feeling it the most in my quads


Wednesday Mar 16

Warmup: 5 mins on elliptical, low intensity

ME Bench

Flat Bench Press
45x10
65x8
85x6
105x3
125x3
145x2
165x2
185x1
205x1
215x miss

Well, I still can't press 215 to save my life. It wasn't a complete waste though. This time I didn't get stuck at the very bottom, I was able to the get bar up about 4 or 5 inches off the chest.

DB Bench Press
45x12x2
50x12

DB Row
65x10
70x11
75x11
75x10

Front Raises
50x12
45x12x2

Pretty decent workout, even if I didn't get a PR on the bench. the DB presses gave me a mad pump on the tris and the front raises finished off my delts nicely.

My weight is up 1 full pound from last week. I wasn't expecting that, but my last meal has been consistently off, so it's not all that surprising. Skinfold measurements were a tiny bit lower. That did surprise me. I guess it wasn't such a bad week after all.

rpffly
03-16-2005, 02:17 PM
Just an observation, you might want to try 200 or even 195 for your last single before your max. 205 is almost your max and you may be tiring yourself out before you go for the PR. In the past I've found that everytime I get a new max I have to adjust my acclimation sets accordingly.

EdgarMex
03-17-2005, 10:45 AM
Thanks for the suggestion, rpffly. My original plan was to do 215 after 185, but for some reason I wanted to do another heavy single before the max. It probably wasn't such a good idea.



I was supposed to do cardio this morning, but laziness got the best of me and I slept for another 40 minutes. I did some cardio of the horizontal variety, I probably didn't burn as many calories, but it's better than nothing, right? :D

Unbelievable as it may be, my diet has been perfect for the last couple of days.

ericg
03-17-2005, 12:18 PM
...I did some cardio of the horizontal variety...

:hump:

EdgarMex
03-18-2005, 11:10 AM
Eric: :D

Friday Mar 18

Warmup: 5 min. on the elliptical

DE Squat/Deadlift

Box Squat
45x10
75x8
105x6
135x3
150x2x10
205x3 (I didn't feel like doing heavy singles, but wanted to try if I could get a triple with 205)

Speed Deads
135x6
185x8
215x2x8

Power Clean
135x5
140x5

Pull Through
105x13
105x12x2

I was running late so I skipped doing abs.


I'm feeling pretty good this morning. It was a bit of a blur from the moment I woke up until the caffeine kicked in, but I've been in a good mood since. Definitely, eating at maintenance or higher makes Edgar feel good :D

EdgarMex
03-19-2005, 10:12 AM
Just when I was getting my diet back on track my daily routine gos out the window. Last night Olga and I went to the movie theater after work. So that meant eating out instead of at home. We had Subway sandwiches, so it wasn't too bad, but what would be going to the movies without some caramel popcorn? LOL We went to see "Constantine". It's ok, but the trailer looked better, like with most movies nowadays. I went to bed almost at 1 am, but I got to get out of it at 7 and I was well rested.

I did some cardio this morning (30 mins on the elliptical, 560 cal burned). Intensity was good (nothing like Iron Maiden blaring on the headphone to get me going :D ) and I got quite a good sweat. DOMS are non-existant today, but I still struggled a bit on the high resistant intervals. It was good anyway.

Tomorrow morning I'll DE Bench before hitting the mall with teh woman. YAY!! I see a buffet in the very near future (not the chinese though).

EdgarMex
03-19-2005, 02:42 PM
Ok, I just finalized my meal plan for Teh Bulk.

Workout Days (Monday, Wednesday, Friday)

Preworkout (405 cals, 33g P, 63g C, 3g F)
60g Gatorade powder
1.5 scoops whey

Meal 1 (543 cals, 43g P, 68g C, 12F)
1 cup of oats
1 cup 2% milk
1 scoop whey

Meal 2 (476 cals, 39g P, 68g C, 6g F)
4 oz chicken breast
150g brown rice
1 apple

Meal 3 (499 cals, 39g P, 4g C, 38g F)
1 can of tuna (135g)
2 tablespoons olive oil
1 hard-boiled egg
150g lettuce
3 FOCs

Meal 4 (428 cals, 42g P, 4g C, 27g F)
4 oz chicken breast
1 tablespoon olive oil
1 hard-boiled egg
150g lettuce
3 FOCs

Meal 5 (502 cals, 52g P, 15g C, 26g F)
2 eggs
2 slices of ham
1 scoop whey
1 cup 2% milk
4 FOCS

Total: 2854 cals, 248g P, 221g C, 111g F



Workout Days (Tuesday, Thursday, Saturday)

Meal 1 (663 cals, 51g P, 90g C, 14F)
1 cup of oats
1 cup 2% milk
1 scoop whey
2 slices WW bread

Meal 2 (652 cals, 48g P, 101g C, 8g F)
4 oz chicken breast
200g brown rice
1 apple
2 slices WW bread

Meal 3 (499 cals, 39g P, 4g C, 38g F)
1 can of tuna (135g)
2 tablespoons olive oil
1 hard-boiled egg
150g lettuce
3 FOCs

Meal 4 (428 cals, 42g P, 4g C, 27g F)
4 oz chicken breast
1 tablespoon olive oil
1 hard-boiled egg
150g lettuce
3 FOCs

Meal 5 (559 cals, 69g P, 15g C, 25g F)
1 cup 2% cottage cheese
2 tablespoons peanut butter
1.5 scoops whey
4 FOCS

Total: 2802 cals, 249g P, 213g C, 112g F

On Sundays I workout, but it's a cheat day, I don't really care much about what I eat, but I try to consume as much protein as possible.

Cardio will be done on non-workout days. For now it's 30 minutes on the elliptical at moderate-high intensity. I might increase the time if I feel it's needed.

Comments and suggestion are appreciated.

Severed Ties
03-19-2005, 03:59 PM
Looks real good, only thing I would change is taking the whey out of your first meal and try to get some solid protein source. Other than that it looks real good.

ST

EdgarMex
03-19-2005, 04:12 PM
Thanks for taking a look at my meal plan, Ry.

I'll change the whey on meal 1 for 3 oz of chicken, it's just a few cals more and about the same amount of protein.

EdgarMex
03-21-2005, 11:37 AM
Sunday Mar 20

Warmup: 5 mins on elliptical, low intensity

DE Bench

Flat Bench
45x10
65x8
85x6
105x4 (3 sec. pause)
125x3x10
185x2
195x2

Close Grip Bench Press
155x8x2
155x7
145x8

Chins (shoulder-width, underhand)
+10x5x3
+5x5
BWx5

Face Pulls
40x15
50x15
50x18

For the first two sets I used the lat pull don bar I have (shaped kinda like an EZ curl bar), for the third set I use the piece of chain I use as a weighted belt attached kinda like a rope. it worked better than the bar.


Monday Mar 21

Warmup: 5 mins on elliptical, low intensity

ME Squat/Deadlift

Good AM (wide stance)
45x10
65x8
95x6
115x4
145x2
165x1
185x1
205x2 (new PR)


Front Squats
165x7x3

Focus was totally off today. On the first set I forgot to lower one of the spotters, so as I was going down for the first rep the bar hit it. I had to re-rack, put the spotter at the right height and start the set again. On the second set I decided to use the belt because my back rounded a bit on a couple of reps. As I was about to unrack I realized I forgot to put on the frigging belt!! My back still rounded a bit on sets 2 and 3 :(

Rack Pulls (just below the knee)
275x8x3

I threw these in since I was doing good mornings as the ME exercise. I figured I should use a good deal of weight (but I didn't quite take into account I was going for 8 reps). They were tougher than I was expecting and hit my lower back pretty hard. My grip got pretty much f*cked. My hands are stil hurting a bit.

OH Shrugs
45x18

I wante to try these after reading a post by Keith Wassung. Just like he said, you feel like dying after 13 or 14 reps. I was shooting for 20 reps, but I couldn't keep my arms up that long. Side delts are still pumped

Decline Crunch
25x10
25x9
20x10

I used the lowes decline stting on my bench (not really a setting, it's just the back rest laying on the rails).

I skipped the Zerchers this week. I was really tired and running late, as usual. I'm not sure if I could have taken any more punishment.


I didn't weigh myself this morning. For some reason I've not been as regular as usual with my trips to the bathroom for the last couple of days. Since this morning apparently I'm back to normal.

rpffly
03-21-2005, 11:56 AM
mmmmkay, a few things:

1. Iron Maiden rules.

2. Iron Maiden rules

and lastly

3. Iron Maiden rules.

'Live After Death' is still one of my favorites of all time.

ericg
03-21-2005, 01:20 PM
Damn. Those last couple of sessions are looking good bro. Meal plan looks nice as well. Now just stay away from the caramel corn!!

EdgarMex
03-22-2005, 11:23 AM
rpffly: They rule indeed. I saw them in concer about a year and a half ago and it was an awesome show.

Eric: Thanks, man. Staying away from the caramel popcorn is going to be a bit hard, we're supposed to go to the movies again this Friday to watch The Ring 2 :D


I've been feeling like sh!t since yesterday, I'm getting a pretty bad cold and allergies have been hitting me hard too. I skipped the cardio this morning and I'm seriously considering sklipping the bench workout tomorrow morning. Hopefuly all the stuff my wife has me taking will kick in during the day and I'll be feeling better tomorrow.

EdgarMex
03-23-2005, 11:36 AM
I didn't workout this morning. I'm feeling better, but my throat is still sore and I've been coughing as if I smoked a pack of cigarrettes every day. Hopefully I'll be able to workout tomorrow. Diet has been right on target :thumbup:

galileo
03-23-2005, 07:53 PM
Lookin strong mex!

EdgarMex
03-24-2005, 01:58 PM
Gal: Thanks, dude!

I'm back at the weights and I had one hell of a workout!!

Thursday Mar 24

Warmup: 5 mins on elliptical, low intensity

ME Bench

Close Grip Bench Press
45x10
65x8
85x6
105x3
135x3
165x2
195x1
205x1 (new PR)

My last attempt at a max on the CGBP went no further than 190, I got stappled twice with 195. That was about 12 weeks ago. that was my goal for today. After doind 165 I was feeling very strong and I wasn't surprised that 195 was almost easy. Being the greedy bastard that I am I decided to give 205 a try. After loading the bar it was staring at me saying in Cartman's voice "na na na na na na, ha ha ha ha ha ha". After a good rest I laid on the bench and took my time setting up. Unracked the bar and lowered it under control. The bar touch where the sternum meets the abs and I started pressing as hard as I could. Two or three inches on the way up the bar stopped moving almost completely. I kept pressing through the sticking point. For a moment I thought I wasnt going to be able to keep it going. I was wiggly like a little pig under the weight. Finally broke through and the bar flew up. I even kept it locked out for 3 or 4 seconds before racking it again. Take that, bitch!! So now my max bench is only 5 lbs heavier than my CG. If the weight keeps moving by the time I change ME exercises again it will be higher that my regular grip bench. :(

DB Bench Press
50x12x2
50x11
50x8

DB Row
80x12x2
80x11x2

Front Raises
50x12x2

I was very excited after the PR on the bench and I managed to improve all my numbers for the day, either in weight or reps.

I'm not 100% yet, but I'm feeling a lot better. I'll probably do DE Squat tomorrow as it was originally scheduled.

Diet has been good so far, but it'll suck at the end of the day. We're getting together at my mom's to celebrate my younger sister's birthday. There won't be any drinking, but there will be lots of food :D

EdgarMex
03-24-2005, 08:16 PM
I forgot to add that I'm taking tomorrow and Saturday off from work so I won't be posting again until Monday.

Have fun and enjoy the weekend!

EdgarMex
03-28-2005, 07:22 PM
WARNING: Long ass post coming up.


Friday Mar 25

Warmup: 5 min. on the elliptical

DE Squat/Deadlift

Box Squat
50x10
95x6
125x4
1550x2x10
225x3

Speed Deads
135x6
185x3
185x2x8 (Major f*ck up here, I forgot to add 30 for the working sets :( )
305x2 (Added a heavy double to make up for the slip)

Power Clean
140x5x2

Pull Through
110x11
110x10


Saturday Mar 26

Cardio

40 minuted on the elliptical, low-med intensity. I tried incresing resistance, but after 20 or 30 seconds I would start coughing like a dog with tuberculosis (sp?). It was a pretty good session anyway (and the only one I did last week)

Sunday Mar 27

Warmup: 5 mins on elliptical, low intensity

DE Bench

Flat Bench
45x10
75x8
95x6
125x3x10
175x5
195x3

JM Press
65x10
95x8
95x12
105x10x2

First time I've done these, working on form mostly

Chins (shoulder-width, underhand)
+10x5
+5x5x2
BWx5x2

Face Pulls
50x20
55x16
60x15


Monday Mar 28

Warmup: 5 mins on elliptical, low intensity

ME Squat/Deadlift

Good AM (wide stance)
45x10
65x8
95x6
115x4
145x2
165x1
185x1
210x2 (new PR)

The double seemed good, depth was decent, but for some reason it didn't feel good. I didn't get hurt or anything like that, but it felt like there was something missing, maybe I was still asleep :p

Front Squats
165x6
155x8x2

The set with 165 was definitely off. It felt too heavy, my back was rounding, so I dropped the weight for the next two sets. I think my lower back wasn't holding up as it should because of the good mornings


Rack Pulls (just below the knee)
275x8
285x8x2


OH Shrugs
45x20
50x16

These are pretty good, but I think they'd work better if done on the same day as shoulders. Holding the bar up for so long seems to hit the side delts pretty hard. Last week they were sore the day after, today my shoulders have been feeling kinda tired. Good exercise, it just doesn't fit my current routine

Zercher Squats
85x8
95x8

Zerchers are back. My arms weren't particularly pleases. 95 was hard, I can't imagine how Adam can work up to 400 and something

Decline Crunch
25x10x3



Diet was off most of the time since Thursday night and it shows. Today the scale said I am almost 176 lbs (about 4.5 lbs heavier than a week ago). I knew things were going to get out of had, that's the way it goes when I stay at home.

On Satyrday I helped my brother to paint the living room and dinning room at his house. He's been quite busy lately because his wife is due with their first child in about 2 weeks.

When my brother asked me if I could help him my wife told me that she wanted me to paint my home gym. I didn't really wanted to do it, but she insisted and said that the paint look old and she didn't like it. This was the conversation that happened while we were at Home Depot on Saturday evening:

Me: Well, if I'm going to be doing the work AND paying for everything, and since I'm the one that actually uses the gym I should pick the color, right?
Olga: OK, what color do you want?
Me: I was thinking of painting the whole thing black, and maybe adding a like of red skulls at about eye level
Olga: What? Are you out of your mind?
Me: No, I'm serious
Olga: You're crazy, why would you want to paint the room black? You should pick a nice color, on that helps you to relax.
Me: Dude, that last thing I want to be when I'm in the gym is relaxed, black should put me in a pretty aggresive mood
Olga: There's no way were painting the gym black, pick another color, a light color

Then I did a tantrum Cartman-style, but she wouldn't budge. In the end we both compromised and got some gray paint, pretty much the same color as concrete. Now I'm thinking that since we got that color we should do some decorations to keep the prison cell theme going. She'll go bananas when I tell her :evillaugh

On Saturday morning my mom and my sister went to Colorado to visit my other sister, so we didn't have to babysit my nephew this weekend. But since they are going to be away for a week we're taking care of their puppy, another 4-moth-old Bassett Hound (he's actually our puppy's brother). You can imagine the mess that is my house right now, lots of running around, barking, growling, and lots of cleaning too.