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SalahG
11-15-2005, 01:12 AM
After some extensive research I've found that using Westside principals for weight training, along with bodybuilding principals for bulking/cutting will be most effective for me, a person who wants to train for sport, but also has an interest in taking up fulltime bodybuilding when my collegiate career is over.

I work up to a or close to a rep max on every exercise. I'll be posting just the last set. To add, currently I am cutting.


ME Bench Press

Bench Press- 345x5
DB Lateral Raise- 45'sx8
Incline DB Press- 100'sx8
Single Arm Cable Tricep Extension- 80x8(each arm)
DB Curls- 50'sx5

Chubrock
11-15-2005, 08:21 AM
Holy ****!!! SalahG is back!!! You still playin football big guy? You gotta start spendin' more time in journal land.

Isaac Wilkins
11-15-2005, 01:09 PM
Good to see you back, big fella.

lilmase1153
11-15-2005, 01:22 PM
Still pushing some damn good weight as well.

SalahG
11-16-2005, 05:41 PM
Chubrock- I am damn well playing football, I'm not quitting on football until football quits on me.

Borris- Thanks man.

lilmase- It's ok, I PR'd in that lift during the summer at 405x5, but between some stress, bad diet, and a long football season I'm back down to 345x5.

lilmase1153
11-16-2005, 09:40 PM
Damn 405x5 is sick.... You'll get back up there rather quickly though, Thank god for muscle memory

SalahG
11-18-2005, 09:35 AM
Shoulders/Traps/Bi's

Hang Clean Pull(for speed) - 135x5 135x5 135x5 155x5
DB Shrug- 105x8 110x8 115x8 120x8
Upright Row- 135x8 135x8 135x8 145x8
Seated DB Military Press- 70'sx8 70'sx8 70'sx8 75'sx8
DB Lateral Raise- 30'sx8 30'sx8 30'sx8 35'sx8
Machine Rear Delt- 105x8 115x8 125x8 135x8
Kneeling DB Curls- 35'sx8 40'sx8 40'sx8 40'sx8
DB Hammer Curls- 40'sx8 40'sx8 40'sx8 45'sx8

lilmase1153
11-18-2005, 12:59 PM
Damn thats a lot of volume... You must have some pretty good endurance for 32 sets

SalahG
11-23-2005, 07:53 AM
Chest/Back/Tri's

Bench Press- 275x10 295x8 315x6 315x6 315x5
Incline DB Press- 90x8 90x8 90x7
Feet Elevated Push Up- x15 x12 x10
Lat Pull Down(Wide) - 175x8 195x8 215x8
One Arm Cable Row- 120x8 130x8 140x8
Seated Row- 225x8 275x8 300x8(Lost Grip Midset)
One Arm Cable Tricep Extensions- 70x12 80x12
Dips- x20 x15 x12
Cable Flyes- 70x12 80x12 80x12

Reflections- Wow, endurance WAY down

SalahG
11-23-2005, 08:01 AM
Delts/Traps/Biceps

Hang Clean Pull(For speed) - 135x5 135x5 135x5 135x5 135x5
Hang Clean(Light) - 185x5 185x5 185x5
Smith Machine Seated Military(Behind Neck) - 50x8 60x8 70x8 90x8
DB Upright Row- 45'sx8 55'sx8 65'sx8 70'sx8
One Arm DB Military Press- 65x8 70x8 75x8
DB Lateral Raise- 30'sx8 35'sx8 35'sx8 35'sx8
Rear Delt Pull- 110x8 115x8 120x8 125x8
Kneeling DB Curls- 35'sx8 40'sx6 35'sx8
DB Hammer Curls- 40'sx8 40'sx7 40'sx6

Reflections- Left Bicep very weak today for some reason, but oh well it's a light day in design anyway I guess

SalahG
11-24-2005, 06:57 PM
Legs/Lowerback/Abs

Deadlifts- 135x8 225x8 315x6 365x6 385x6
Close Stance ATF Squats(Light) - 135x8 225x8 275x8
Back Extension- 25x8 35x8 45x8
Seated Calf Raise- 90x15 90x15 105x15 115x15
One Leg Calf Raise- 30x15 35x15 40x15 40x12
Leg Raises- x12 x12 x12 x12
Oblique Cable Side Bends- 70x12 90x12 110x12 130x12

Reflections- Haven't done deadlifts in forever, didn't do half bad. Wanted to keep the volume low.

SalahG
11-26-2005, 09:28 AM
Upper Body Recovery *Every exercise relatively light*

Bench Press- 135x10 225x8 275x6 275x6 275x6
Incline Bench Press- 135x8 225x8 225x8 225x8
Lat Pull Down(Wide) - 160x8 170x8 180x8
HS ISO Row- 1 ppsx8 2 ppsx8 3ppsx8
One Arm Cable Lateral- 40x8 50x8 50x8
One Arm DB Preacher Curl- 30x8 35x8 40x8
Bent over One Arm DB Curl- 35x8 35x8 35x8

Reflections - Good to get the soreness out

SalahG
11-28-2005, 11:08 AM
Chest/Back

Bench Press- 135x8 225x10 275x8 315x6 315x6 315x6
Incline DB Press- 90x8 95x8 100x8
Med Ball Push Ups- x15 x15 x15
Cable Flyes- 70x8 70x8 70x8
Lat Pull Down(Wide) - 170x8 190x8 210x8
One Arm DB Row- 85x8 95x8 105x8
Lat Pull Down(Close Reverse) - 160x8 170x8 180x8

Reflections - Very tired today, but I was stronger than last week. Felt our of breath and just sleepy overall, even though I got 12 hours last night.

lilmase1153
11-28-2005, 11:56 AM
Damn Salah you are flying through your w/os bro.. Everything is looking real strong even on your light days..

SalahG
11-28-2005, 01:06 PM
lilmase- Thanks bro. But lol...I'm not exactly "flying" through my workouts, I've just seemed so tired and out of shape lately

SalahG
11-28-2005, 01:12 PM
Decided to write down some goals, basically I want a 30 weeks transformation. For the next 15 weeks I'll be bulking up, eating quite a bit of cals. Trying to get to around ~285-290. Than cut back down and try to be 265-270@10% bodyfat by the end. I think that is a attainable but very hard goal to achieve. I'm already pretty hefty right now, but I feel if I bulk clean. than have an ultra strict cut for 15 weeks I can make it.

Official Goals:

After first 15 weeks- 285-290 lbs. @same bf %(yes I know I'll gain some fat, but I at least want my bf % to stay the same)

After 2nd 15 weeks- 260-270@10% bodyfat(basically lean, with some nice abs, but not totally BCC ripped)

Right now- 260 lbs.@17-19%, In the morning I can oh so faintly see abs lol :)

Isaac Wilkins
11-28-2005, 03:07 PM
Salah, are you done playing ball?

If not, you must have just finished your redshirt year? Why the extreme cut during/just after Spring ball? If I remember you played OLine, so you're just going to have to try to get back up to 280 or so sometime over the summer anyway. I'm all about lean, athletic linemen, but 10% is leaner than I'd like to see normally at that position, even in the offseason as a jumping point.

SalahG
11-28-2005, 03:13 PM
Salah, are you done playing ball?

If not, you must have just finished your redshirt year? Why the extreme cut during/just after Spring ball? If I remember you played OLine, so you're just going to have to try to get back up to 280 or so sometime over the summer anyway. I'm all about lean, athletic linemen, but 10% is leaner than I'd like to see normally at that position, even in the offseason as a jumping point.
Yeah I'm still playing ball. I just finished my redshirt year but it sucked being as I broke my foot half way through the season, which consequently ended my season. I'll probably enter the season at 265-270, end up at 260-265 after training camp. I know 10% is a LOW bodyfat for the position, but I figure if I keep my bodyfat low my gains in muscle will only be that much better and I will be exceptional in the body composition department by the time I'm a senior. (290 hovering around 10-12%)

Isaac Wilkins
11-28-2005, 03:18 PM
Yeah I'm still playing ball. I just finished my redshirt year but it sucked being as I broke my foot half way through the season, which consequently ended my season. I'll probably enter the season at 265-270, end up at 260-265 after training camp. I know 10% is a LOW bodyfat for the position, but I figure if I keep my bodyfat low my gains in muscle will only be that much better and I will be exceptional in the body composition department by the time I'm a senior. (290 hovering around 10-12%)

Probably true, but it might cost you some playing time until your junior or senior year.

You'd better be careful, some ambitious coach is going to try to convert you to TE. ;)

SalahG
11-30-2005, 08:46 AM
Borris- lol TE would be cool, only if I could catch. :(

SalahG
11-30-2005, 08:53 AM
Shoulders/Arms

Hang Clean Pull(For speed) - 135x5 135x5 135x5 135x5 135x5
Seated Military Press- 135x8 155x8 185x8 205x8
Upright Row- 135x8 145x8 155x8 165x8
One Arm HS Iso Military Press- 1ppsx8 2ppsx8 2ppsx8
DB Side Lateral- 30'sx8 35'sx8 40'sx8 45'sx8
DB Rear Delt Raise- 27.5'sx8 30'sx8 35'sx8 40'sx8
Kneeling DB Curl- 35'sx8 40'sx8 45'sx8 50'sx8
DB Hammer Curl- 40'sx8 45'sx8 50'sx8
One Arm Cable Tri Extension- 60x12 60x12
Dips- x20 x20 x20

Reflections- OK, pretty heavy day besides the clean pulls.

SalahG
12-02-2005, 05:18 PM
Lower Body/Abs

Good Mornings- 135x8 225x8 275x6 275x6 275x6
Lunges with back leg elevated- 30'sx10 35'sx10 40'sx10
Hyper Extension- x8 25x8 25x8 25x8
Incline Sit ups- x15 25x15 35x15 45x15
Trunk Twist- 45x20 45x20 45x20 45x20
One Leg DB Calf Raise- 35x12 40x12 50x12 55x12

Reflections- Had to stop in middle of the workout because of horrendous lower back pumps, I could barely walk for 20 minutes, hope this never happens again.

SalahG
12-02-2005, 05:50 PM
Chest/Back

Bench Press(Light) - 135x10 225x8 275x6 275x6 275x6
Incline Bench Press- 135x8 225x8 225x8 235x8
Feet Elevated Push ups- x15 x15 x15
Cable Flyes- 60'sx12 70'sx12 80'sx12
Lat Pull Down(Wide) - 185x8 195x8 225x8
One Arm Cable Row- 120x8 130x8 140x8
Seated Row- 225x8 270x8 300x8

Reflections- Good light chest day, heavy back day.

ryuage
12-02-2005, 10:08 PM
light bench press... I wish my heavy one was that high.

SalahG
12-03-2005, 12:00 PM
Shoulders/Arms

Hang Clean Pull(For Speed) - 135x5 135x5 135x5
Seated Smith Machine Military Press- 95x8 105x8 115x8 125x8
DB Upright Row- 55'sx8 60'sx8 65'sx8 70'sx8
One Arm DB Military Press- 65x8 75x8 85x8
DB Lateral Raise- 30'sx10 35'sx10 40'sx10 45'sx10
DB Rear Raise- 35'sx8 35'sx8 40'sx8
Seated DB Curls- 30'sx8 40'sx8 45'sx8
DB Hammer Curls- 40'sx8 45'sx8 50'sx8 55'sx8
Rope Tricep Extension- 60x12 80x12 100x12

Reflections- Lowerback is hurting me

SalahG
12-03-2005, 03:33 PM
light bench press... I wish my heavy one was that high.
We all have to start somewhere bro. I have the same feeling as you for other people.