a Westside n00b's journey

[Lones Green]

ME Bench

DB Floor press:
30'sx10
45'sx8
55'sx8
65'sx8
75'xs8

Rolling DB tricep extensions w/mini's:
20'sx10
30'sx10
45'sx10
55'sx10

tricep pushdowns w/mini:
20x8
50x8
70x8

cable rows:
120x6
140x6
160x6
200x6

upright rows:
barx10
75x6
95x6

heavy front, side, and rear delt raises


workout was pretty good, i tried to floor press the 100's for the hell of it, i think i could have done it if i had a hand off man. i jammed my finger pretty hard on that stone today carrying it to my backyard, so it was hurting a bit the whole workout. got work in the morning, then its my favorite day of the week, ME squats. hope everyone had a good weekend.

[TommyBoy]

Nice work brother. How'd you like those rolling DB ext's?

[Lones Green]

Nice work brother. How'd you like those rolling DB ext's?

loved em. i felt it in the tri's real good, the only set back is my elbows were definetely aching a bit. regardless, one of my new favorite tri lifts. thanks to bearwolf for posting those vids and opening me up to em.

[TommyBoy]

Good stuff. Yeah I love those extensions, but my elbows certainly don't. That's pretty much the only reason I don't do them any more.

[Lones Green]

Good stuff. Yeah I love those extensions, but my elbows certainly don't. That's pretty much the only reason I don't do them any more.

serioulsy dude. i was at work today and my elbows were hurting SO BAD. i havent felt it in my triceps this good since the first time i tried JM's. JM's didn't hurt my elbows too bad, i think i'll stick with those mostly on ME days. i might try the rolling extensions on DE days, who knows.

[Detard]

Nice workout dude

[Lones Green]

ME Squat

Squats (no belt):
barx10
135x6
185x6
225x6
285x6
315x4
385x1

DB SLDL:
40'sx10
50'x6
60'sx6
70'sx6
80'sx6
90'sx6

did a few sets of pull throughs and reverse hypers and i was done. jammed finger was still hurting today. okay workout, i took a monster nap before it, usually i perform my best after those, but this workout was mediocre.

[nhlfan]

nice 385 squat man.

[Lones Green]

nice 385 squat man.

thanks man.

[TommyBoy]

Very nice squat Lones.

[Lones Green]

Very nice squat Lones.

thanks man. im gonna do a little strongman/GPP type workout saturday, looking forward to that.

[Lones Green]

DE Bench

Speed bench:
135 x 4 x 2
185 x 4 x 2

rolling DB extensions:
25's x 15
40's x 15

cable rows:
120 x 6
140 x 6
180 x 6

lat pulls:
100 x 8
120 x 6
160 x 6


pretty short workout, no shoulders, i have/am going to clean and press enough water jugs this week. i was kind of tired today, even with a nap. i did forget to take my caffeine pre-workout though, so that might have been it. i've been taking a lot of ibproufen, my elbow is shot. i'm not sure what it is. i'm gonna hit the hay.

[Lones Green]

no workout today, i worked 12 hours. i had to carry 130 bottles across a field, famers walk style, so i called that my workout.

[Lones Green]

ME Bench

military press:
barx10
95x6
115x6
135x6
155x3

JM's:
barx10
95x6
135x6
135x6

pushdowns w/mini:
20x10
40x6
50x6
70x6

one arm DB row:
50x6
70x6
80x6
100x6

jump chins:
BW x 2 x 5

plate pinches:
10 & 5 lb plate per hand for 2:00 x 2


had a day off from work today so i thought i'd do some military press. i couldnt tell you the last time i did military press, not really my favorite lift, my shoulders are weak and my arms are long. they do it every now and then at westside, so i figure, why not. i just ate a burrito with double chicken, 3 eggs, and an opticen shake with milk post workout. its about time to hit the hay.

[Detard]

Strong millies. How do u do pushdowns with the mini's? just attach them to the top of the pulley or whatever and loop it under the bar?

[Lones Green]

Strong millies. How do u do pushdowns with the mini's? just attach them to the top of the pulley or whatever and loop it under the bar?

nah, i put the ends on my palms and then loop it around behind my neck, like as shown in this video at about 2:40.

http://www.youtube.com/watch?v=Ma-9KdEVtpg

thanks man!

[Lones Green]

ME squat

Oly squats:
barx10
135x5
185x6
225x6
285x6
315x5 (switch to wide stance)
335x3

conventional DL:
135x6
185x6
225x5
245x5
285x3

leg press:
16 platesx6
20 platesx6
24 platesx6

decline sit-ups


those oly squats slayed me. i haven't done them in forever, my quads were shot by the time i even got to the wider squats. okay workout, my back is still pretty sore from those rows yesterday.

[Lones Green]

i've been thinking lately about tweaking westside a bit, and trying to adapt it to what i need to work on. my deadlift is definetely my #1 priority to fix, so i think i'm going to try giving DL's and rows their own day. i'm going to do more lockout work with DL's, rack pulls, etc. i'm scratching the DE squat work for a deadlift day, and to improve on my bench i'm going to do more tricep isolation. so it would be something like

sunday- heavy bench/triceps
monday- pulls/rows
wednesday- dynamic bench/shoulders
thursday- squats/GM's
saturday- strongman day, keg toss, atlas stones, etc

i'm going to try this out, i think it's going to be the best fit for me. i want to put in a strongman day as well. if i don't see the results i'm looking for, i will tweak it until i start getting what i want. but looking at the last few months of training i hope this should do it. any comments are gladly accepted.

[nhlfan]

nice lower day. did you have the belt on today?

[Lones Green]

nice lower day. did you have the belt on today?

sure did. had the belt on from the 285 up. didnt use the knee wraps this workout, but i did use wrist wraps to avoid the carpel tunnel.

[nhlfan]

but i did use wrist wraps to avoid the carpel tunnel.

I didn't know that could happen...? or is this sarcasm? lol

[TommyBoy]

ME squat

Oly squats:
barx10
135x5
185x6
225x6
285x6
315x5 (switch to wide stance)
335x3

conventional DL:
135x6
185x6
225x5
245x5
285x3

leg press:
16 platesx6
20 platesx6
24 platesx6

decline sit-ups


those oly squats slayed me. i haven't done them in forever, my quads were shot by the time i even got to the wider squats. okay workout, my back is still pretty sore from those rows yesterday.

Nice work here bro.

i've been thinking lately about tweaking westside a bit, and trying to adapt it to what i need to work on. my deadlift is definetely my #1 priority to fix, so i think i'm going to try giving DL's and rows their own day. i'm going to do more lockout work with DL's, rack pulls, etc. i'm scratching the DE squat work for a deadlift day, and to improve on my bench i'm going to do more tricep isolation. so it would be something like

sunday- heavy bench/triceps
monday- pulls/rows
wednesday- dynamic bench/shoulders
thursday- squats/GM's
saturday- strongman day, keg toss, atlas stones, etc

i'm going to try this out, i think it's going to be the best fit for me. i want to put in a strongman day as well. if i don't see the results i'm looking for, i will tweak it until i start getting what i want. but looking at the last few months of training i hope this should do it. any comments are gladly accepted.

Looks good to me. Remember, westside is a template; you can tailor it to fit your needs, you're starting to understand what works and what doesn't....good stuff.

I didn't know that could happen...? or is this sarcasm? lol

It's true.

[nhlfan]

It's true.

crazy, I didn't know that. thanks for the info.

[Lones Green]

as always, thanks for the advice and kind words tommy.

[Lones Green]

DE bench

speed bench:
barx10
135 x 3 x 2
155 x 3 x 2
185 x 3 x2

tricep pushdown w/mini:
50x6
70x6
70x6

skull crushers:
25x10
75x10
95x10

cable rows:
140x6
180x6
200x6


kind of a ****ty workout, my quads are still really sore from those oly squats, i dont know why they are still sore. i've been stretching every day and doing foam roller stuff a whole lot. hopefully tomorrow they will feel better, but if not i'm going to skip de squat and just start with my new workout sunday. workouts haven't been too good lately, ftw.