a Westside n00b's journey

[Lones Green]

DE Bench

DE bench: (couldnt find short bands )
barx10
135x2
135x2
135x2
165x2
165x2
165x2
185x2
185x2

tricep dip machine:
90x6
180x6
250x6

tricep extension w/dumbbell, hands facing in:
50x6
70x6

tricep pushdown:
70x6
stackx6

front, side, and rear delt raises

lat pulls:
120x6
140x6

wide grip cable rows:
140x6
160x6

upright rows w/cable:
50x6
65x6
85x6

hammer curls: (haven't done curls in forever)
35'sx6
45'sx6
55'sx6


all in all a decent DE bench day, nothing to really write home about though. my legs are still a bit sore from ME squat day, we'll see how tomorrow goes.

[TommyBoy]

Good stuff man, lot's of volume, I like it!

[Lones Green]

Good stuff man, lot's of volume, I like it!

thanks buddy. my body responds best to volume.

[Chubrock]

Nice DE day Lones. Very nice.

[Lones Green]

Nice DE day Lones. Very nice.

appreciate it chubs.

[Lones Green]

DE Squat

12 in box squats + 2 bands each side:
barx10
135x2 (add bands)
135x2
135x2
185x2
185x2
185x2
250x2
250x2

DE DL off a reebok step platform (8 in high):
135x2
135x2
135x2
185x2
185x2
185x2
225x2
225x2

decline crunches, 3 x 8

box jumps, 12 in box:
5 sets of 10 jumps.

done. i walked around a bunch today downtown. also did some fishing, which was a nice break. not a bad workout at all, i got my belt today and it fits pretty good, its still kind of tight but hey, that gives me motivation to lose some of my gut right?

[TommyBoy]

that gives me motivation to lose some of my gut right?

Maybe, that happened to me a while back....I ended up having to get a XXXXL belt.

[Lones Green]

Maybe, that happened to me a while back....I ended up having to get a XXXXL belt.

yeah, i have an XXXL one. we're probably about the same size tommy, except for your a lot stronger than i am haha. hopefully my lifts will look similar to yours once i'm in the game for a few years.

[Lones Green]

ps tommy...what do you think about adding an EC stack, or possibly thermocin after cleaning my diet up to lose some fat? maybe doing 20 min of HIIT each week?

[TommyBoy]

yeah, i have an XXXL one. we're probably about the same size tommy, except for your a lot stronger than i am haha. hopefully my lifts will look similar to yours once i'm in the game for a few years.

No doubt man. Don't even think about stuff like that. You're new to the game and you're progressing extremely well. You gotta start some where. It wasn't too long ago when I couldn't even squat 3 plates. Just keep on doing what you're doing.

ps tommy...what do you think about adding an EC stack, or possibly thermocin after cleaning my diet up to lose some fat? maybe doing 20 min of HIIT each week?

Absolutely. You and I are practically the same size and build, and my body type responds very well to thermogenics. I went from 305 to 260 back in the day, in 4 months. Then I added thermogenics and 45 min on the treadmill 2 times per week. Not too long ago, I went from 355 to 310 in 6 months, using thermos and a clean diet....no cardio what so ever. So yes cardio is good for you and it definitely won't hurt, but it's not 100% necessary. Thermos and a clean diet will work wonders. When I use the westside template and try to lose weight, I up the volume (which you already do) and cut the rest time between sets in half. So it's like: do a set of box squats, grab a sip of gatorade, then do another set. Sometimes I can do my 5 sets of speed squats in a matter of 2 minutes. I now notice myself inadvertantly taking shorter rest periods, and then i go to a meet and I have all the time in the world to get ready for my next attempt.

I know it's great being a SHW, but I think we both know the risk factors behind it all. In the greater scheme of things, we're better off cutting down to a lower weight class.

[Lones Green]

very true tommy. i took about a 20 second rest between those sets of squats on my last dynamic day. thanks for all your help. it looks like i'm going to be cleaning up my diet, and buying a thermogenic a little bit later on down the road....i'd love to be 260 or 270.

[Lones Green]

its about time for bed. check out this before bed snack i just crafted.

3 scoops opticen in skim milk, 3 spoonfulls of natty PB & 2 tablespoons milled flax *end shake
3 eggs
a few spoonfulls of cottage cheese, and a handful of cashews
4 fish oil caps and my last opti men vitamin for the day

looks like i'm ready to hibernate, haha

[Lones Green]

ME Bench

DB incline:
20'sx15
40'sx6
60'sx6
70'sx6
85'sx3

JM press:
135x6
165x6

skull crushers:
45x6
75x6

tricep pushdown:
20x10
50x6
stackx6

heavy front, side, and rear delt raises

DB row:
110x6
120x6

close grip cable rows:
140x6
180x6

DB shrugs:
90x6
110x6


pretty decent workout, considering i moved a bunch of furniture for my mom all day today. didn't smash any PR's or anything, but it wasn't a bad workout, i was just kind of tired. no other comment except i was sweating like a pig by the time i got to lateral raises.

[Lones Green]

ME Squat

ME Box squats, 12 in box:
barx10
135x6
225x5
275x6
315x4
335x2
365x1
385x0 (miss)

i know i have that 385 in me, i've done it before, it wasn't easy, but i still did it...i just kind of hesitated too long on it. i actually got to try out my belt today, and i wore it during the heavy sets of squats, but i didn't really use it, if you know what i mean. i kind of forgot about it. i need to get used to the belt before i incoporate it into my workouts.

DL on 8 in reebok step box:
135x8
185x6
225x6 (tried to take a video of these, but my digital camera only takes :15 of video at a time...i'm going to borrow my friends video camera before too long, and get some vids up)

these were actually really hard, especially after the squats...the whole furniture moving thing had a toll on my workout, today was the first time in about a year my calves have been sore. very weird!

GM's:
barx10
135x8
185x8

legs were shaking after these,

Leg press:
basically just loaded up the machine with 100 lb plates and did 3x6, i'm going to stop doing leg press...the arms of the machine were shaking as i was pressing, plus i'd rather be squatting.

standing calves:
stack for 3 sets of 6



okay workout, my legs are COOKED. i'm kind of at a plateau on my lifts right now. i'm trying to eat more, but its so hard haha. i need to get my bloody squat up! i think i'm going to start working 3 hours every morning (6-9) for this guy loading 50 lb water jugs in a truck. i'm feeling kind of lazy not working or going to school, although lifting is a job itself. a very awesome, rewarding job. its just 3 hours 5 days a week, and he said i could get more hours if i wanted. i need spending money, i'm planning on going on a few roadtrips soon. so i'm going to be snatching/farmers walking water jugs around all day, haha.

[Stumprrp]

good stuff man much more then OK

[Lones Green]

good stuff man much more then OK

thanks stumpy. i need to get up to rhode island so we can throw that log around.

[Chubrock]

Geez man, pulling of an 8in block? Drop it down some and pull some really heavy **** haha. Very nice job all around though. Squats looking right now. You'll smoke the 385 soon enough.

[Lones Green]

Geez man, pulling of an 8in block? Drop it down some and pull some really heavy **** haha. Very nice job all around though. Squats looking right now. You'll smoke the 385 soon enough.

hahaha you should have seen me. with my long legs, it felt like i was pulling from a second story window. thanks for the support!!

[Lones Green]

DE Bench

DE bench:
barx10
135x2
135x2
135x2
165x2
165x2
165x2
185x2
185x2

i varied grip on these, but for the most part kept it close.

tricep pushdowns:
stack for 2 sets of 6

hammer strength dip machine:
200x6
250x6

front, side and rear delt raises

narrow grip t bars:
2 plates for 6
3 plates for 6

hammer strength high rows:
180x6
270x6

power shrugs:
225x5
315x6

no comments. decent workout. i start work bright and early in the morning, 6 am. at least i only work til 9, moving around 5 gallon water jugs.

[Guido]

Nice stuff in here, man. Lovin' this Westside style lifting.

[Lones Green]

no workout tonight, waiting until tomorrow. i didn't get much sleep last night, i'm trying to get my whole schedule adjusted to working in the morning.

[Chris Rodgers]

8" block is crazy. Be careful with that. I pull from 5" max and that puts the bar about 1/2" from touching my foot.

As far as the belt goes, make sure to use it for your speed work and focus on pulling your air into your belly and pushing your abs against the belt. The speed work will give you a ton of practice with it and then you can put it on when going for a heavy ME lift.

[Lones Green]

8" block is crazy. Be careful with that. I pull from 5" max and that puts the bar about 1/2" from touching my foot.

As far as the belt goes, make sure to use it for your speed work and focus on pulling your air into your belly and pushing your abs against the belt. The speed work will give you a ton of practice with it and then you can put it on when going for a heavy ME lift.

thanks chris. good call on using the belt on DE day.

[Clifford Gillmore]

Great looking work in here, I'll be sure to keep more tabs!

[TommyBoy]

its about time for bed. check out this before bed snack i just crafted.

3 scoops opticen in skim milk, 3 spoonfulls of natty PB & 2 tablespoons milled flax *end shake
3 eggs
a few spoonfulls of cottage cheese, and a handful of cashews
4 fish oil caps and my last opti men vitamin for the day

looks like i'm ready to hibernate, haha

****, that sounds great to me! Great lifting as always.