MG Westside Journal

[Mike G]

Have been doing a lot of reading on Westside and found a routine by Dave Tate. Figured I might as well follow it (with a few modifications).
ME Lower
Good Mornings
235x1
245xmiss started rep and about halfway realized the weight was on a one way trip. Managed to get straight and re rack.

Weighted standing abs
100x8
80x10
80x10

Pulldowns
125x10
150x10
150x10
150x10

Lying leg curls (no glute ham raise machine)
120x8
140x8
170x8

Hyperextensions
25x10
25x10
25x10

Leg raises
bw x15 for 3 sets

Notes- Overall a good workout. Lower back felt great.

[Mike G]

ME Upper
Board Press
365x1

Skulls
95x10
105x10
105x10

Rope Pressdowns
150x10
150x10
130x10

One Arm Press (Seated)
40x8
50x8
60x8

Notes-Decent workout. Had to use power rack for the board press because I don't have any boards. Just touch and go, no rest. Three inches off chest. One arm press was good, but too light on first two sets. First time doing these, so it was a feel day.

[Mike G]

DE Lower
Box Squat
195x2 for 10 sets

Zercher squats
135x8
185x8
205x8

Shrugs
225x15
315x15 (straps)
335x15 (straps)

DB Rows
75x6
75x6
75x6

Hyperextensions
35x8
35x8
35x8

Notes-Right hamstring is messed up from the other day. First time doing Zerchers so the weight isn't impressive. Hardest thing was placing the bar. Think I have that figured out. Other lifts were alright. Still figuring out the best percentages for me to use on my assistance work.

[Mike G]

DE Upper
Speed Bench
205x3 for 9 sets (three grips)

Skull Crushers
115x6
125x6
125x6

Side Laterals
25x10
25x10

Bent raises
20x10
20x10

Notes-Had an interview for a job at my gym before my workout so I went a little earlier than normal. Hopefully in a week I will be employed by my gym and train for free. Seemed like a quick workout, was going to add some exercises, but decided to follow the routine. I think I am going to drop the weight for my speed bench and really focus on explosion. I really liked going wide on the bench. I've only done a wide grip a few times and never liked it, but I did today. Overall I was happy with my workout.

[Coke]

...to workout free for a while would be sweet, good luck - stay consistent as you have this past week Big Mike.

[Mike G]

ME Upper
Good Mornings
255x1

SLDL
225x6
245x6
275x6

Weighted standing crunches
80x8
100x8
100x8

Obliques
90x8
90x8

Pulldowns
150x8
180x8
180x6

Notes-Missed yesterday because of another interview. Got the job! Today was first day, not too bad. Workout was much later than normal, but didn't negatively effect any lifts. Good mornings felt great and I think I had another 10lbs in me. That surprised me after last week. SLDL were great. Need to go heavier on them next week. Everything else went well. Time to start throwing some cardio into the mix and improve eating habits.

CoCoa- thanks for wishing me luck. Consistency is my biggest problem the last three years and I am working on it. Need to get back to the time when all I could think about was lifting. Starting to get into that frame of mind.

[Mike G]

ME Upper
Rack bench 375xmiss

Skull Crushers
115x6
125x6

Rope Ext.
150x8
150x8

One arm press
70x8
70x8

Side Laterals
25x8
25x8

Preacher Curls
95x8

Notes- Missed my bench. Changed the pin position by about two inches so only a little over an inch from my chest. Everything was off with it. I have a hundred excuses to use, bottom line is that I missed it and felt like a p***y when I did. Moved past it and the rest of the workout went well. Shoulders were a little sore so I threw in some side laterals to just loosen things up. Decided that since I don't have any boards at the time to just do rack lockouts. My sticking point is a few inches above my chest so they should help. Only one week left with this routine anyway. Still pissed about missing my weight and having to set it down. Really hate missing.