First and foremost, my user name is simply a combination of my last name and my pasty white complexion. No bad intentions.
That being said, heres a little bio. I'm a 17 year old high school senior in Northern Virginia, and lifting is just about my only true passion. I throw shotput and discus in the spring, though I'm not very good, and play golf at the country club I work at.
Lifting is my passion, my addiction, and my life. I look forward to the next time I can get into the gym, and love to push myself. I started lifting seriously September of 2006 and have been reading up on WBB and making slight gains since. I have a very hard time putting more weight on the bar, probably because I have a very hard time gaining weight, but peanut butter has been pushing me through my plateaus. I followed a slightly tailored version of Baby Got Back, which worked well for me, but in the past couple of months I have been out of a specific routine. I just got to the gym 3 or 4 days a week, whatever my schedule allows, and hitting myself hard with full body workouts. It's been working, but I want to either start a routine following the Westside template or Chris Mason's new routine he's putting up on ALN.
My Westside routine will 4 days (Mon, Tue, Thu, Fri...modified depending on my schedule), and will include the following.
Dynamic Effort Bench, Hypertrophy
Bench (with variations)- 50% Max, 8 sets of 3 (I'll try and wave the weight from 50% to 60% over a couple weeks, then take it back down to 50%)
Delt work- 1-2 exercises, 2 sets of each in the 8-15 range
Upper Back work- 1-2 exercises (hitting either vertical or horizontal plane of movement), 2 sets in the 8-15 range
Tri work- 2-3 sets of 8-15 reps
Bi work- 0-2 sets of 8-15 reps
On this day I will not train to failure on any exercises and try to add some supplementary work in higher rep ranges. The intensity and workload is light enough to get me out of the gym in under an hour. I gave so many varying numbers because I lift on a day to day basis. I'm not going to force any lifts or sets that I think might be too much or I don't have the energy for.
Max Effort Squat/DL, Strength
Max Effort Lift (Squats/Variations, DL/Variations, GMs, or Rack Pulls)- 2 warm up sets leading into an pyramid to a one rep max
Rest for 10 mins or so
Opposite lift of my Max Effort lift (Perhaps front squat if my ME is DL, RDL if I do box squats...etc)- 3x5
Supp. Hamstring/ Lower Back Exercise (SLDL, GM, DL off box...)- 3x5
Abs (Heavy Weighted Decline Crunches)- 2-3x8-12
Some heavy lower body work with some more heavy lower body work. This day will KILL me. It's gonna be awesome.
Eat, rest, sleep
Max Effort Bench, Strength
Bench (With variations)- 2 warm up sets pyramiding into a 1 rep max
Rest 10 mins or so
Shoulder work- 3x5
Upper back work, opposite of dynamic effort day (horizontal plane vs. vertical)- 3x5
Tri work- 3x5
This day should be pretty hard, my arms will be fried, but hopefully it will go ok. I might consider switching the heavy supp exercises and the higher rep supp exercises, but Ill try this for a few sessions and see how they go. My only thought on that was that by bunching all these heavy ones together and giving myself a lighter day on dynamic day, my body would have more time to recover before going heavy again as opposed to going heavy 2x per week.
Dynamic Effort Squat/DL, Hypertrophy
Dynamic Lift (Box Squats, DL, GMs)- 10x2 at 50%-60%, increasing the % of my max by 5% every week for 3 weeks and taking back down to 50%
Opposite of Dynamic Effort lift- 2-3x5-10
Ham Glute Raises- 2x10-15
Wood choppers- 2x10-15/side
This day should be intense. High rep leg work always gets me... hell, any leg work kills me. Looks like a good time.
Note: I may sub the heavy supp exercises and the high rep supp exercises depending on how difficult it is to have an entire heavy day. It should be fine, but I might tweak it a bit. Hopefully, though, I have the basic idea down. My Thu/Fri days also may be pushed back to Fri/Sat, depending on if I have work on Thu, but I will still try and keep the workouts as close to 72 hours apart as possible.
As far as my diet goes, I tracked on fitday for a while, got an idea of how to eat to gain weight, and have been doing well since. I keep my calories up with mini Bako shakes in the morning (still 1000-2000 cals, just not a full Bako shake) and as much food as I can cram in throughout the day. I like to watch the scale, not fitday, to track my cals.
My goals are to weigh a healthy 225 by summer with a 350 squat, a 500 DL, and a 275 bench. Realistic? I hope so. Even if their not, I have something to shoot for. My short term goal is a 1000 lb total.
So please, comment if you have any little thing to say, critique the hell out of me, and just give me some feedback. Journal Karma will make sure you get some comments in your journal in return
Last edited by whiteman90909; 12-21-2007 at 05:10 PM.
Here are some shots of me from around a year and 35 lbs ago, and some current ones. I've gained a bit, but not a much as I wish I had.
Just for fun-
Last edited by whiteman90909; 12-18-2007 at 04:10 PM.
Good lifts, day 1 of Westside
Flat Barbell Bench-
135x3 for 8 sets
Felt pretty good, I tried to go as fast as I could without sacrificing form. It was a little bit more than 60%, but only by 10 lbs.
Seated Military Press-
115x8-10 for 2 sets
Not too bad, but not easy
Standing Barbell rows-
135x8-10 for 2 sets
Once again, not too heavy, but not light
Tricep cable pulldowns supersetted with Bicep cable curls-
2 sets of each with 10-12 reps @ 100 and 80 lbs
Front and Side Lateral Raises-
20/handx15, one set in front, one to the side
I got out of the gym pretty quickly. Everyones home for the holidays, so the gym was packed. My diet has been just ok for today, but I'm about to pack down a few thousand cals, so itll even out.
Tomorrow will be fun. I'm gonna try and get to bed early.
Looking good man
Good luck...got size already for starters, especially at 17 years of age.
Awesome day! I'm sitting here, downing my PWO shake of oranges, juice, and protein waiting to get back in for my next session. I'm now only 25lbs off of a 1000lb raw total!! I'm so psyched.
MAX EFFORT SQUAT DAY
Regular deep squats-
bodyweight squats to warm up, 45x5, 135x5, 225x3, 255x2, 275x1, 295x1, 315x1, 325x1 PR, 315x1
All of the squats were nice and deep, the singles were with a belt. I'll get a vid next time to add to the lifting wall.
Stiff Leg DL-
225x5, 275x5, 295x5
These were brutal, the last set was with a belt. I was dead.
I was pretty tired, and I had to get out of the gym soon, so I went with slightly higher reps, less weight, and strict form. They were still hard.
Cable Ab Crunches-
Full weight stack+ 35lbs- 20x, 15x
I didn't have the resources to do crunches on something that would hold my legs, so I just did two sets of these.
In and out in a little less than an hour, and all in all a good day. I'm gonna enjoy my rest day tomorrow and EAT!
Super squats PR, leg day in general is impressive.
good stuff man only 25 more lbs to go keep it up. post those workouts.
Ok, I have to make this quick. I have a party I need to rush off to that I'm already late to, but I still squeezed in a good 50 minute workout.
ME BENCH DAY
Warmup with bar, 135x8, 185x3, 195x1, 225x1, 235x1 PR, 240x1 (failed), 225x1
135x5, 155x5, 175x5
These weren't too hard, I'll go higher next time.
HIGH PULL/ UP RIGHT ROW-
I had never done these before, and I just used 135. They were a sort of hybrid lift because I started from around my knees before exploding up, not the ground. Nevertheless, they hit me pretty hard.
The last set was hard, so I stopped. I was going to do another back exercise, but I ran out of time. Oh well
ONE ARMED SNATCH-
30x5 each arm, 45x3 each arm, 60x3 each arm
These were a learning experience. I had never done them before, so I started light, and went up to a medium weight. 60 wasn't too bad, next time I'll go heavier. I was looking to learn a new lift, not gain a rotor cuff injury. They were hella fun though
All in all, just an OK day. I put up a PR, but I felt I could have done more if I weren't so tired. Next week should be fun- I have the week off to just sleep and lift... plus Christmas is coming... GHIII, here I come...
PS- Eating enough has been easy. Holiday bulking rocks!
Last edited by whiteman90909; 12-26-2007 at 09:15 AM. Reason: Wrong date
Good stuff there man, especially with getting it done just less than an hour.
Had to go shopping today at the mall... it took over a half hour to get a parking spot. I was tired going into my workout, didn't take any caffeine, vitamins, or creatine, but still had a pretty intense day.
DYNAMIC EFFORT LEG DAY
5 sets of 3, 5 sets of 2
Forgot I was only doing sets of two, not three, until I was halfway done. These felt pretty good. My knee was hurting earlier in the day, but squatting made it better
Pretty hard on the last few reps.
GLUTE HAM HYPER EXTENSIONS-
BW+25 for 12 reps, BW+10 for 12 reps
These were killer, my legs were burning by the end, but I really felt them.
These burned me out. I didn't have any ab work left in me, but frankly, I don't really care. I hit them one day already this week, thats enough.
All in all, an intense workout. I was in and out in about 45 mins.
Have a happy holiday!
Nice training for the legs dude.
good workouts man...TEACH ME HOW TO GAIN WEIGHT haha (and not care!!!) your making good progress man keep it up.
Good day. I woke up a bit late (but not too late), got to eat some good breakfast, after I lifted I did some last minute shopping, went to throw shot with my GF, and am trading some presents and going to my moms house for dinner.
DYNAMIC EFFORT BENCH DAY
These were nice and fast with good form. The just felt good today.
These felt good.
ONE ARM SNATCH
45x5, 65x3, 75x1, 80x1 (failed)
These were fun last time I did them, and I wanted to play with a bit more weight. I got them all up pretty easily, but I lost my balance with the 80 lb one in my left hand and dropped it... I got it up though.
LAT PULL DOWN
9 platesx12, 12 platesx10
CG BENCH/ FRENCH PRESS
I can't remember the name of these... the something press. Pretty much a CG bench, but I take it down near my neck/ upper chest, not my nips/ below... They felt good to do. They weren't too hard, but the higher reps felt nice.
75 lb ez curl barx8x2
Just a little something to finish me off.
A good day overall. I got out in between 45 and 60 mins. I kept the intensity up, and walked out with a massive pump (hey, it makes me happy).
I didn't eat too much today on account of being so busy, but I'm eating fondue tonight... I want at least 2000 cals in cheese (I won't be able to poo tomorrow, but its worth it.)
Have a Merry Christmas!!
Fine intensity for the upper body bro.
DECEMBER 26 2007
I hope everyone had a great christmas! I was just looking at hack squat technique on youtube.com and I saw this:
I figured its good for a laugh or two to the small handful of people that actually look at my journal
Ill post my leg workout in a couple hours. (ME LEG)
DYNAMIC EFFORT LEG DAY
DYNAMIC DEADLIFTS (SUMO)
I had never done these in a dynamic fashion... I think they felt pretty good.
135x5, 225x8, 225x8
Just something to counter the DLs.
The last set got pretty difficult.
GLUTE HAM RAISES
BWx30 secs, BW+45x30 secs, BW+45x45 secs
DYNAMIC EFFORT BENCH DAY
BENCH W/ BANDS
115+bands (unknown weight)x3x8
ONE ARM SNATCH
55x5, 75x1, 85x1 (failed left arm), 95x1 (failed left arm)
MAX EFFORT SQUAT DAY
135x10, 225x5, 275x3, 295x1, 315x1, 335x1 (failed), 325x1, 315x1
135x5, 225x5, 275x5, 315x5, 335x5
135x5, 155x5, 175x5
SEATED CALF RAISE
Very short rest period
All in all, just an alright day, but I got some Chuck Taylor All Stars, so it was fun trying them out.
MAX EFFORT BENCH DAY
45x10, 135x5, 185x3, 205x1, 225x1, 245x1 (assisted), 235x1
T BAR ROWS (supersetted with the dips, not including the weight of the bar)
135x5, 145x4, 160x5
BW+25x5, BW+35x5, BW+25x4
HANGING RUSSIAN TWISTS (I think this is what they're called... I got into a half raised pullup, pulled my legs up with bent knees, and rotated my trunk side to side)
DYNAMIC LEG DAY
GLUTE HAM RAISES
HANGING RUSSIAN TWISTS
I felt pretty sick (stomach) about halfway through, but I pushed through. The zercher DLs were a first, and they made me feel even worse, so I took them easy (probably because they involve my head being below my stomach).
All in all, an alright day.
Good dynamic leg day, all other efforts are looking nice as well.
Squat machine brosky, I wish my atg was that much...
Not for self, but for others
Bench Press: 270 Squat: 250 Dead Lift: 365
Haha, thanks to both!
DYNAMIC BENCH DAY
135x5 slowly for a warmup, 135x3x8
CHINS W/ PALMS FACING EACH OTHER
My elbows were a-hurting.
135x10, 165x8, 165x7
front, side, rear cable
20x10 dumb bell, 30x8 cable
There may have been more lifts... I don't remember. I think I'll bring a note pad next time.
Plenty of sets dude, getting the job done.
Haha, thanks! Just taking care of business...
ME LEG DAY
135x5, 225x5, 315x1, 385x1, 425x1 (failed- lost grip), 425x1 (chalk) PR, 405x1 (failed)
I don't know... the first pull, I lost my grip, so I tried again and I got it, but after I had a bit of a pain in my groin near my testiculars, so I didn't go all out, and failed my next pull. I took it easy the rest of the day.
Not going all out, just a couple sets.
1/2 stackx8, whole stackx8
I don't think Ill do these again, they were very easy, and I think I was using correct form (straight legs, leaning down really far... etc)