a Westside n00b's journey

[Donnajo]

Denial ain't just a river in Africa

Oh, you are asking for it tomorrow! Come prepared to throw down...LOL.

[Lones Green]

DE Squat/DL

Speed squats, 14 in box, greens choked around rack & a DB:
*huge briefs*
bands x 5
135 x 2
135 x 2
225 x 2
225 x 2
275 x 2
275 x 2

Seated GM's off awkward bench:
bar x 10
135 x 6
225 x 6
225 x 6
135 x 6

Pull throughs:
70 x 10
80 x 10
stack x 10

Standing calf raises, 3 x 15

Leg curls:
135 x 10
180 x 10
200 x 10

Foam roller abs, 3 x 15

Abductor machine:
80 x 10
100 x 10
stack x 10


Now its time to eat myself sick. Happy Easter!

[SELK]

Been reading through your training log, looks like you are making some great progress.

What is the point of the seated goodmornings? I see them mentioned but can hardly even picture it in my head?

[samadhi_smiles]

^ lol just try it in your chair and see firsthand what it feels like.

[Lones Green]

Been reading through your training log, looks like you are making some great progress.

What is the point of the seated goodmornings? I see them mentioned but can hardly even picture it in my head?

Video

Enjoy

They are a great lower back movement. Try touching your chin to the bench with the lighter weights...

[Lones Green]

Guy called into work sick yesterday with a stomach virus. My stomachs been feeling like its been trying to digest a tire since yesterday...

Needless to say, I'll be the guy walking around with a gallon of bounce back today

[Guido]

Whoah. Those seated GM's look, uh, potentially painful. Do you ever worry about the bar rolling over your head when you try to touch your chin to the bench?

[Travis Bell]

Yeah I probably wouldn't quite do them like Hannah did. If you get any sort of weight on your back, that's going to be a little difficult.

It's easier to do them off a box so the bench doesn't get in the way of your midsection and chest.

[Lones Green]

Whoah. Those seated GM's look, uh, potentially painful. Do you ever worry about the bar rolling over your head when you try to touch your chin to the bench?

I only touch my chin to the bench with the bar or 135, so not quite. Any more weight, and yes, I'd be worried haha

[Lones Green]

extra workout @ school

TKE's, 2 x 20 each leg

Heavy hangman cable abs, 3 x 10

Hyperextensions:
BW x 10
+30 lbs x 10
+50 lbs x 10

Calf raises, 3 x 10

*10 min on bike*

[Lones Green]

DE bench

Speed bench w/DBL'd minis:
bar x a lot
bands x 3
95 x 3
95 x 3
115 x 3
115 x 3
135 x 3
135 x 3
135 x 3

DB press:
55's x 20
60's x 15
70's x 10

JM press:
*micro minis*
bands x 15
85 x 8
85 x 8
85 x 8

Went real deep with these, felt good

Tate press:
35's x 10
35's x 10
35's x 10

1 arm DB row:
100's x 8
100's x 8
100's x 8

*MM band pull aparts in between DB row sets*

Lateral raise:
35's x 10
35's x 10
35's x 10


Not much to say. Going to straight weight for the next few weeks with my speed bench, my elbows and shoulders are going to start bothering me here soon if I don't.

[wimarine88]

Great stuff in here! How do you like the westside template? I only ask because I implemented that as my workout as well and absolutely love it. Keep up the great work!

[Lones Green]

Great stuff in here! How do you like the westside template? I only ask because I implemented that as my workout as well and absolutely love it. Keep up the great work!

Love it, its gotten me this far.

My weightlifting teacher told us we had to "change" something in our routines to improve muscular stimulation and of course my hand shot up. I had to explain to her how westside works and how its pretty much always changing after class.

[Donnajo]

Love it, its gotten me this far.

My weightlifting teacher told us we had to "change" something in our routines to improve muscular stimulation and of course my hand shot up. I had to explain to her how westside works and how its pretty much always changing after class.

You just could not contain yourself could you.... Maybe you should direct her to the westside website and their articles...

[Lones Green]

You just could not contain yourself could you.... Maybe you should direct her to the westside website and their articles...

We had to pick an article and summarize and give our opinion about it, so I picked Lou's, "Lower back training," I ended up writing 6 pages.

She's always talking about the lower back is why I picked that one, when I got it back all it said was "very informative...but a bit too advanced."

[Donnajo]

We had to pick an article and summarize and give our opinion about it, so I picked Lou's, "Lower back training," I ended up writing 6 pages.

She's always talking about the lower back is why I picked that one, when I got it back all it said was "very informative...but a bit too advanced."

Advanced for whom? LOL.......SHE probaby did not understand it....

[lil' power]

We had to pick an article and summarize and give our opinion about it, so I picked Lou's, "Lower back training," I ended up writing 6 pages.

She's always talking about the lower back is why I picked that one, when I got it back all it said was "very informative...but a bit too advanced."

Hope you got an A+ then!!!! Oh, can I read it, I'll probably learn something..

[Lones Green]

Hope you got an A+ then!!!! Oh, can I read it, I'll probably learn something..

Yeah, she kept the article though LOL

[Lones Green]

extra workout @ school

DB bench:
30's x 12
30's x 12
30's x 12

Panora pressdowns:
50 x 12
50 x 12
50 x 12

Pulldowns:
100 x 10
100 x 10
100 x 10

Pec dec:
50 x 10
50 x 10
50 x 10

stretching

[Lones Green]

ME Squat back @ Cell Block

Decline situps:
BW x 15
+30 lb KB x 10
+30 lb KB x 10

17 in Cambered bar box squats, 14 in box:
*briefs*
bar x 3
135 x 3
225 x 3
275 x 3
315 x 2
365 x 2
405 x 1
*suit bottoms*
455 x 1
495 x 1

Had the big collars on and the Cambered bar weighs something like 62 pounds, so add that

Chain suspended SSB GM's, waist height, no gear:
bar x 8 close
bar x 8 wide
135 x 5 close
135 x 5 wide
185 x 5 wide
185 x 5 wide
185 x 5 wide

Had the big collars on for these as well

Reverse hyper:
2 plates x 10
3 plates x 10
4 plates x 10

Situps:
+40 lb KB x 10
+40 lb KB x 10
+40 lb KB x 10


Good session tonight, kept up with the crew because they all quit early. Brent had some surgery on his wrists so he called it at 5 plates (not supposed to be lifting for 3 more weeks, LOL) and Keith went 7 plates I think. I had one more left in me, but Brent said to shut it down and do some GM's. Next time I do these I'll do triples and move up in weight a bit. It was the first time I'd done em like that so they were a bit awkward. I need to do more good mornings

[Pete22]

Video

[Lones Green]

ME bench

BW: 305

Bench:
bar x a lot
135 x 5
185 x 3
225 x 1
*add 3 board*
275 x 2
295 x 1
*add super phenom that smells AWFUL*
315 x 3
335 x 1
365 x 1
385 x 1
405 x 1

Called it there. Most looked pretty decent, the 405 was pretty sloppy. Had some more in the tank but the goal for today was just remembering how to bench in the shirt, LOL

DB press:
60's x 8
75's x 8
85's x 8

Tate press:
35's x 10
40's x 10
45's x 10

Cable rows w/quad purple through the handle:
100 x 10
120 x 10
120 x 10

Shrugs:
135 x 20
225 x 10
275 x 10
*straps*
315 x 10
365 x 10
225 x 30

Panora pressdowns:
50 x 12
50 x 12
50 x 12


I'm feeling strong right now and put some good form work in today in the shirt. I think next week I'll go 2 board and take a weight to a 1 board, then the next week try and touch something. After that, more raw stuff for awhile...I need form work in the shirt though for sure, elbows and shoulder blades are feeling decent. I just need to work on hitting my groove perfect every time.

Don't ask why I did so many shrugs, I felt like being Panora today.

Shirt fit a little tighter, I feel like I'm gaining a bit. I've been drinking bounce back + a bit of gatorade for some flavor and I feel great. I feel pretty good after that session, not as toasted as I normally do. I'll keep this up for awhile!

[Lones Green]

Felt like I got my shoulder blades together hard today, so I took a pic to see if there's any evidence...

[Pete22]

Nice benching man... that reminds me, gotta get back in the shirt soon. Definitely looks like you were squeezing the hell out of your shoulder blades!

[Sidior]

Nice work shirt work man. Damn you did pinch those ****ers tight!