Adam's 'Get fit Westside style' Journal

I finaly decided i needed a journal.
heres a little about myself, been liftin since july, i started mainly for size but soon my desire to start powerlifting came, i tried one program specificaly for it but to many bad things happened(exams, flu, not enough rest) so im startin fresh with my own routine based on Arthur Jone's information on negative training.
My best lifts are deadlift 392 could have been more
bench 245 but long time ago, probly 260 at least now
squat ? im still gettin the technique down so no maxin yet.
These were all at bodywieght of 172 and im 16 years old.
now on to my routine.


Today: Back
deads 15@225 9@285
negative db rows 5@75 with 10 second negative
negative bb curls 3@70 with 12 second negative
positive work is done by spotters.

Diet: Not set yet, tryin to keep high protein and moderate carbs.

Sleep: 9 hours

Goals: For next few months add more size, then will turn to powerlifting for another while to get in peak strenght.

Weight: 173

[Edited by getin bigger on 02-15-2001 at 07:32 PM]

Today: grip and abs
grip: static hold with 140db 20sec left 40sec right hand
abs: 135 for 25 reps, add wieght next time.

Sleep: 7 hours

Rest day today.

Sleep was 9 hours plus hour and half of laying in bed

Holy Sh1t
Best workout ever!

Legs:
Negative leg press 4@680 10 second down
sldl 8@225 with 3 second up 7 down
And Squats!
25@145 Last week only got 20@135 but i pounded out 5 more with 10 more pounds. It was hell Went for 26 but collapsed in the rack.

Calves: Start with 8@600 with fast up and 8 second down. Go till failor and drop to 440 then 300.

Sleep 9.5 hours.

Rest day

Sleep: 8 hours

Not a good day today
I had a headache so whenever i pushed realy hard my brain felt like it was going to pop.

Chest , shoulders , tris(suppose to but head hurt to much)

Negative bench 3@225 12 down
military 6@105 best yet
shoulder machine negatives 4@230 10 down
pec dec flies 4@285 about 10 down , could have got more but head was in total pain


Sleep:7.5


Good for a day with headache but overall it sucked.

Today is rest day

Sleep was about 8.5 hours

Tomoro i have to have a crazy workout im attempting to up my deads by 10 pounds for the 15 reps

Today was back day. Went over pretty good except for chins .

Training:
deads 14@240
db negative with *resistance 3@75 with 10 down
chins 3 superslow negatives strict form, about 14 second down first one then 12 and 10


Sleep: 8 hours.

*resistance means my partner pulls down on the wieght enough so every rep is as much as i can handle, Its like the hyper reppin idea except this way in your strong part of the lift you will have to pull harder then usual and the first rep is as hard as the last.

ABS:
Ab machine 19 of 150


Sleep: 8,5 hours

Rest day.

Sleep: 1.5 hours at friends party.

Training was near perfect!

Negative leg press 700@5 with 12 down
sldl 235@8 with 3 up and 7 down
squats 155@22 complete utter failor
calve raises negatives 3@600 plus friend @155


Sleep: 12 hours!

Tuesday is push day, not sure if i'll drop bench for dips yet.

Rest day.

Sleep about 8 hours.

dips negative 7@50 with 10 down
militarty press 7@110
pec dec fly negatibes 5@255 10 down
skulls negatives 5@70
machine shoulder press negatives 4@225 with 10 down



Sleep: 8 hours.

Rest day today

tomoro is back day but im goin to use low reps because im going for 400 on march break(in 2 weeks) and i have to get used to the heavy weight again.


Sleep: 8 hours

did low reps deads today to prepear for a max in 2 weeks


deads 3 1/2 @ 350
5 negative chins with 12 down
db rows 8@60 with manual resistance

overall good day, deads are coming good and max should be higher then i expected.

Sleep: 7 hours.

Abs today , one set of 10 with 165 pounds.


Sleep: 7 hours

Rest day today.

Sleep: 11 hours

Tomoro im going to add 5 pounds to 20 rep squat and 20 pounds to leg press

Awesome workout!!!

leg press negative 6@720
leg curls to pre-exhaust hams then sldl for 6@245 7 down 2up
Squat 25@160!!! Barely breath at end of set.
calves 8@600 with 13 down and fast up

Sleep: 8 hours


Overall wicked workout, upped all poundages and i want more!

rest day

sleep: 7.5 hours

push day

dips 7@60 negatives with 12 down
military 5@110 11@90
pec deck flies negatives 7@255
skulls negatives 5@70
shoulder machine negatives 4@180

Sleep: 8 hours

rest day


Sleep: 8.5

dead 2@382
db rows 6@65 with slow negative
chins 5 with slow negative



sleep:8 hours

**march break now so lots of sleep and no stress for me**

First day of full grip training, i liked it.

End of bb hold 90@17,34 16,36 seconds
plate finger curl negatives with hold 45@5 with 8 static 10 down
thick hold on shoulder press 55@40,46 seconds
static db 120@17,20

abs set of negatives, reps???

Left hand is first for seconds

Sleep:9 hours

Like the grip training, im going to buy the ironmind gripper and see how that feels. Next week im going to try plate curls

Rest day

Sleep: 9.5 hours


Last 2 or 3 weeks have been good, strenght is going up and weight is now 175-176. Started to eat big breakfast and now have a meal replacemetn to take to school. Sleep is up and it is march break now. Ill be training only 3 times in teh next 2 weeks. 3 spaced out workouts then taking a 1 or so off. Its going to be some full body workouts and on the secodn day im going for max deadlift, hopefully 412 if all goes good.

Im tryin a Ian Dukket type workout for a few more days. Today i felt like i was going to explode it was hell.

Training:
Squats 20@95 Slow reps
leg extensions aobut 10@65 with 3 negatives SLOW
squats near 20 not sure with 95 pounds, still slow
bench 5@135 10 negative 4 positive with pause at bottom.
4 chins SLOW with one negative
dips about 4 slow
shoulder press 4@140 very slow
leg press about 14 @360 first 6 slow

No rest between sets at all. everyset except first 20 rep squat were to failor. Needed to lay down for about 10 minutes after completed and could still barely breeath or walk.

Next workout probly wed. or thursday, starting off with deads going for max lift. Once i hit my max i will drop some wieght and continue like a hyper rep.

This whole workout took less then 20 minutes but it is extremly hard and you need to be ready for hell.

Sleep:9 hours.


Last night i made my own Rolling thunder like the one from ironmind.com and im makeing some more grip tools tomoro, Going to try to make the Hardy Handshake(also at ironmind)