THE Modified Westide...Optimum Style.

[Optimum08]

Had a journal for my BB'er routine that i ended up not updating, but i am committed to keeping this one going for a while. I've been on my modified Westside for about 4-5 months and have been loving every minute of it. Since i am lazy i will start with Monday of this week and go from there. Let me know if you want or need to know anything else. For those of you that are wondering as well, i am actually experiencing great hypertrophy as well as strength gains on this split, shows that lifting heavy can do a lot of great things.

Monday 4/17/06 - ME Squat Day
5-10 Min. Warmup on Bike/Elliptical
ME Squats
Bar x 10
135 x 8
225 x 4
315 x 3
405 x 3
415 x 2*Probably could have eeked another rep out, but didn't want to/need to risk it*

Good Mornings
145 x 6
155 x 6
165 x 6
175 x 6*My back and hams were toasty after this last set*

Standing Abs
120 x 10+hold
130 x 10+hold
140 x 10+hold
150 x 10+hold

DB Sidebends
55 x 8
60 x 8
60 x 8

Back Extensions (in place of reverse hypers)
45+BW x 8
45+BW x 8
45+BW x 8*My back and hams were incredibly gone after this, took me a good little sit down to recover*

Overall, good work out, finished with my usual shake immediatly after my workout (2 scoops ON Whey, 1/4 C. Dex, 1 tsp. creatine, and water)

[Sidior]

haha first post wooooo!!!!!


Anyways, gl with the journal. I really like the split and I'm quite interested in following your progress.

[Optimum08]

Tuesday 4/18/06 DE Bench
5-10 Min. Warmup on Bike
DE Bench
Bar x 10
135 x 6
(205 x 3) x 8 (60% of 340)

DB Incline
90 x 8
95 x 8
100 x 6*got a delicious chest pump going after these, but i was pissed i couldn't get it up a couple more times*

Assisted WG Pullups (Assistance Level)
BW x 7 (12)
BW x 6 (12)
BW x 6 (12)
*and yes i do realize that my pullups are the suxorzz, but im working hard on getting my back up to speed*

Cable Machine Rows
150 x 8
160 x 8
170 x 8

Skull Crushers
60 x 8 + 8 (CG Press Reps)
80 x 8 + 4
90 x 8 + 4

Standing Shoulder Press (Preloaded BB)
50 x 8
60 x 8
80 x 8

Overall, great workout, got some nasty sick pumps throughout, and loved the skull crushers (new addition)...usual shake PWO (check first post for recipe)

[Optimum08]

My split is MT-ThF, so i will update this thing tommorow with my DE Squat Day, im feeling another solid workout coming up.

[brickt.]

Another log that will be stealing my precious time.

Good Luck Big Guy.

[Optimum08]

so i ended up having to stay late at school finishing some work up, so i had to remove the DE Squat day this week, although i do go to something called CAP (Centers for Athletic Performance) where i do a lot of core, agility, speed work. I ran a 4.26 sec. 10 yd. shuttle-machine timed (its where you go 5 yards one way, 10 yards, then 5 yards through) so my football side was happy with that. i also got some resistance band explosive squats, some DB leg work (power raises, squat raise to armpit, etc.) and some core work in, so overall not bad at all.

[drew]

Looking good thus far Optimum. And the work you described for today sounds like a pretty adequate replacement for DE squat day.

[Optimum08]

also my real name is Young (yes its unique, no im not kidding, and yes i am asian) so if you don't feel comfortable calling me by optimum then u can use that. either way its fine with me.

[Gutz981]

Ok so Young you've been on a bodybuilding routine and a westside. In terms of hypertrophy what do you think has given you best gains?

[drew]

can I call you some Young guy?

[Optimum08]

haha drew, very original /sarcasm.

Today had a damn good workout, my body was somewhat tender/sore to begin with so i basically raped it.

Friday 4/21/06 ME Bench Day
5 Min. WU on Bike
ME Bench*ring finger on ring*
Bar x 12
135 x 7
225 x 4
265 x 3
295 x 2
315 x 1*It went up way too easily so i though i'd push it even without a spotter*
330 x 1*Got stuck about 3-6 inches off of my chest just needed a little help through and then i got the lock out by myself**DAMNIT*

Wide Grip BB Bench*index finger on ring*
240 x 6
250 x 6
250 x 5

Assisted Wide Grip Pullups (Assistance Level)
BW x 6 (11)
BW x 6 (11)
BW x 6 (13)

Hammer Machine Iso High Lateral Row
110 (55 per side) x 8
180 (90 per) x 8
230 (115 per) x 8
*wanted to try something new, this wasn't bad, but im sure there are better back exercises out there, besides pullups what do u guys use most successfully to develop your upper back?*

Skullcrushers
80 x 8
90 x 8
100 x 8*decided not to add the CG Bench reps cuz my arms were fried*

Standing Shoulder Press (BB)
70 x 8
70 x 8
70 x 8

Overall a pretty damn good workout. Had my usual PWO shake immediately afterwards. critiques, comments, encouragement welcome.

[Optimum08]

Ok so Young you've been on a bodybuilding routine and a westside. In terms of hypertrophy what do you think has given you best gains?

well in terms of knowledge of what i was doing it isn't equal, but i acutally think aesthetically my body is looking better on Westside than the BB'ing routine i was on. again its not totally Westside exactly, and i have added some more BB'ing type exercises, but i've gotten many remarks on how big im getting recently.

[drew]

nice benching dude.

[Gutz981]

Yeah bro sick benching. I'm gonna have to try and mimic that today. I just hope my 315 attempt goes as smooth as yours. Nice lifts bro.

[HeavyBomber]

Looking good dude.

[Optimum08]

thanks guys, but benching is my weak point out of the big three, monday i start a cycle of deads in place of squats on leg days, im really lookin forward to it.

[Sidior]

solid benching man, maybe try Tbar rows or BB rows

[Optimum08]

solid benching man, maybe try Tbar rows or BB rows

i've done some t-bar rows and they weren't too bad, but BB rows put a little bit too much stress on my lower back. i liked the cable rows i did though.

[Optimum08]

thanks for the support guys, i've got a couple off days until my next lifting day, but if i get enough motivation i might get my lazy ass up and start some cardio......but probably not. haha

[drew]

Cardio!? AHHHHHHHHHHH!!!!!!!!!!!!!!!

:hobbles away at a moderate pace:

[Sidior]

i've done some t-bar rows and they weren't too bad, but BB rows put a little bit too much stress on my lower back. i liked the cable rows i did though.

have you tried them with a belt?

[Optimum08]

Cardio!? AHHHHHHHHHHH!!!!!!!!!!!!!!!

:hobbles away at a moderate pace:

haha drew, remember i am training for football and not just PL'ing...just FYI, i've committed to play football at Washington University in St. Louis...its rated as a the 11th University in the nation academically according to US News and World Report and is a D-III school so ill still have a life besides football.

[Optimum08]

have you tried them with a belt?

hmmm...

:hits self in head for not thinking of this himself:

[Sensei]

Opinion will be mixed on BB rows, but I really believe it's an exercise that you're actually better off "cheating" a little (by not quite bending over to parallel and using a bit of momentum) than doing strictly. Make sure your core is solid though!

[Sidior]

:withstupi

I agree cheating is worth it if it allows you to move more weight...to an extent. Solid core, and a belt if needed can help.