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Thread: Andy31's expedition - Starting from scratch

  1. #1
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    Andy31's expedition - Starting from scratch

    Howzit?
    So I decided to start a journal online/public in the hope of
    1. holding myself accountable/motivated
    2. to receive advice,tips, and or criticism. Anything I can use to improve. So please dont hold back.

    My info: 29yr Male 313lbs 33%BF Oct 09 New to lifting.
    (My goal is to be 300lb at 15% BF)
    My starting lifts Oct 09:
    Bench: 245
    Squat: 265
    Deadlift 405

    Thanks in advance for your support and advice.

    Andy

  2. #2
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    my routine I am going to be following is Westside Standard.
    Starting my 1st workout on the plan Day 5- just to match the day of the week

    Squat:
    12 x empty bar
    2 x 135 felt super easy
    10 x 2 160
    Good Mornings
    10 x empty bar - trying to get comfortable with the exercise
    5x5 95
    Back Hyper extensions
    5x10 only bodyweight
    Standing Hamstring raises
    4x5 60
    Back extensions
    4x25 200
    Side raises
    4x15 45
    Glute Isolation (machine- felt more in quads, not to sure about this one)
    5x5 90
    Decline bench sit-ups with 11lb medicine ball toss
    3x20

  3. #3
    Risk10k Clifford Gillmore's Avatar
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    Welcome to Westside!! Its a really awesome program, as soon as you figure out what works for you etc. etc. Have a check out of all the other guys journals who are doing westside for some inspiration/ideas, Travis Bell is a bencher at Westside Bar Bell and LonesXedge is on his way to start training there.

  4. #4
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    day 6
    Bench press
    15 x empty bar
    12 x 135
    8 x 185
    3 x 225
    1 x 255 - went up super easy
    1x 275- failed should have went up smaller weight
    1x 255 failed #&@!
    2x 225
    Floor Press
    5x 135
    5x185
    3 x 5 205
    Rows- Cable machine Wide vertical grip
    4 x 8 168
    DB raises
    4 x 10 20s
    Tricep pressdowns w/ the rope
    1 x 25 108
    2 x 25 84

    I just noticed I forgot to do Deadlifts yesterday -WTF

  5. #5
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    Thanks Risk,
    I will have a look at those journals, I got to a lot to learn. I'm just got to keep researching. I have only done the routine two days, but both days have been killer workouts.

  6. #6
    Risk10k Clifford Gillmore's Avatar
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    I'm forever learning about WS, its definately complicated and simple as hell at the same time! Definately make a few smaller jumps on the bench, so you end up doing more work (like 10 sets including warm ups)

  7. #7
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    ME Squat & DL

    Squat:
    135x8
    185x5
    205x3
    225x2
    245x1
    265x1
    275x1 PR
    275x1

    DL
    135x8
    185x6
    225x6
    275x4
    315x2
    375x1
    405x0
    405x0
    405x1 about time

    Decline bench sit ups with 45lb
    4x10

    Needed work on hamstrings and lower back but ran out of steam quick after the deadlifts
    JOURNAL
    6'3" 324lbs 33% started lifting Oct/09

    Squat-315
    Bench-275
    Deadlift-410
    and climbing...

  8. #8
    WBB Team Captain Coke's Avatar
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    Good luck with your goals man, off to a fine start in here.

  9. #9
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    Thanks CoCoa,

    bench
    bar x 15
    135 x 10
    155 x 3 x 10

    Seated dips ( machine ) cuz I am weak
    250 5x5

    DB flys
    45s 5x5

    Flat bar Tricep pull downs
    168 x 5
    204 x 5 x4

    Back hyperextensions
    2 x 20

    weighted back extensions
    200lb x 200

    I am going to try and work the back extensions more often to try correct a lower back issue I have been having.
    JOURNAL
    6'3" 324lbs 33% started lifting Oct/09

    Squat-315
    Bench-275
    Deadlift-410
    and climbing...

  10. #10
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    Squats
    155 x 2 x 10

    Dead lifts
    205 x1 x 10

    Back hyperextensions
    25 x 4

    Ab side raises
    plate x 15 x 4

    Decline weighted sit ups
    plate x 10 x4

    standing Hamstring raises
    60 x 5x 5

    Had to hurry this workout along but felt good. Cant wait till tomorrow ME bench day and I will be looking for a nice new PR
    JOURNAL
    6'3" 324lbs 33% started lifting Oct/09

    Squat-315
    Bench-275
    Deadlift-410
    and climbing...

  11. #11
    WBB Team Captain Coke's Avatar
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    Good job back-to-back bro.

  12. #12
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    Stuff came up this weekend and threw me off track- so picking back up today w/ ME bench

    Decline bench-
    bar x 12
    135 x 10
    185 x 8
    225 x 5
    245 x 3
    265 x 2
    275 x 1
    285 x 1
    295 x 1
    295 x 1

    DB flat bench
    75s x 5
    80s x 5
    85s x 5
    90s x 5
    90s x 5

    flat bar tricep pulldowns

    168 x 5 x 5

    bb curls

    60 x 5
    80 x 5
    100 x 5
    100 x 5
    100 x 5

    DB flys

    45s x 5 x 5

    icarian Incline Lever Row (machine)

    135 x 5 x 5
    JOURNAL
    6'3" 324lbs 33% started lifting Oct/09

    Squat-315
    Bench-275
    Deadlift-410
    and climbing...

  13. #13
    WBB Team Captain Coke's Avatar
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    Great effort, especially on the bench dude.

  14. #14
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    Thanks,

    So today I figured I would give a go with GPP

    stairmaster 10 flights
    15min elipical machine with 1min intervals level 1- 10 got 1.25 miles worth
    15min row machine 1min intervals 3166 meters worth
    stairmaster another 10 flights

    Not really sure if thats right way for HIIT/GPP or not but it felt pretty damn good when I finished. First time I have done any cardio in while and I am just glad to get my heart pumping.
    Hope this doesnt effect my recovery from ME day or effect my DE Squat day tomorrow.
    If it doesnt I would like do this on a regular basis

    So I am going to try this schedule
    mon- ME bench
    Tues- Cardio/gpp
    Wed- DE Squat/DL
    Thurs-Cardio/gpp
    Fri- DE bench
    Sat- ME squat

    LMK you if you guys think thats solid plan or should it be tweaked, If guess I will know as the week goes on.
    JOURNAL
    6'3" 324lbs 33% started lifting Oct/09

    Squat-315
    Bench-275
    Deadlift-410
    and climbing...

  15. #15
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    I was worried that my cardio/gpp yesterday may effect my workout today, but it may have helped because I felt great.

    Squats
    bar x 10
    135 x 10
    185 x 3 x 10

    Deadlifts
    135 x 10
    185 x 10
    250 x 2 x 9
    250 x 5 - wasnt planned just felt like I should rep a few extra fast ones

    Back extensions-machine
    200 x 100

    Standing hamstring raises-machine
    60 x 10 x 5

    gripper- machine
    135 5 x 5

    weighted decline situps
    45lb x 10 x 4
    Last edited by Andy31; 10-21-2009 at 12:57 PM. Reason: because I cant type
    JOURNAL
    6'3" 324lbs 33% started lifting Oct/09

    Squat-315
    Bench-275
    Deadlift-410
    and climbing...

  16. #16
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    Today I took my son (5yr) to his 1st day of runners club at school, anyway I really didnt expect to really do much cardio. My son, to shock of everyone ended up running 2.25 miles with me trailing behind.

    Anyway point is I ran 2.25 miles today and so did my son, now i just gotta teach him to catch a football and I'm set
    JOURNAL
    6'3" 324lbs 33% started lifting Oct/09

    Squat-315
    Bench-275
    Deadlift-410
    and climbing...

  17. #17
    Risk10k Clifford Gillmore's Avatar
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    You should do singles on deadlifts for speed work, and doubles for the squats. This is a time when you can get your form really nailed, thats why Westside only does the 2 rep squats and single pulls.

  18. #18
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    Thanks Risk for keeping an eye on me.
    I guess I just thought since I could do the weight for speed x3 for squat and x2 for DLs I would. I guess I need to just follow the program. stupid newbie mistake.
    JOURNAL
    6'3" 324lbs 33% started lifting Oct/09

    Squat-315
    Bench-275
    Deadlift-410
    and climbing...

  19. #19
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    Figured I would post my 2 week progress
    Oct 8th I was 313lbs with 33.9% BF (106.2 lbs fat) leaving me 206.8 lbs lean body mass
    Oct 22 I am 322lbs with 33.6% BF (108.2 lbs fat) leavinf me 213.8 lean body mass

    total weight gain + 9lbs
    fat gain + 2lbs
    lbm gain + 7 lbs
    change in BF% -.30

    My eats: this is my average daily- taken from the last 10 days
    5330 cals
    176 fats
    478 carbs
    458 protiens
    JOURNAL
    6'3" 324lbs 33% started lifting Oct/09

    Squat-315
    Bench-275
    Deadlift-410
    and climbing...

  20. #20
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    Last Friday workout DE Bench

    Decline bench
    bar x 15
    135 x 10
    185 x 3 x 10

    incline lever row
    135 x 5 x 5

    DB flat bench press
    80s x 5
    90s x 5 x 2
    100 x 5 x 2

    Tricep pulldown flat bar
    204 x 5 x 5

    BB Curls
    60 x 5
    80 x 5
    100 x 5
    JOURNAL
    6'3" 324lbs 33% started lifting Oct/09

    Squat-315
    Bench-275
    Deadlift-410
    and climbing...

  21. #21
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    ME Bench and some catch up ME Squat/ DL that I missed on Sat

    Flat bench
    bar x 20
    135 x 10
    185 x 8
    225 x 5
    255 x 1
    275 x 1
    265 x 1
    265 x 1

    Incline BB press

    135 x 5
    185 x 5
    155 x 5 x 2
    165 x 5

    Incline rows
    135 x 5 x 3

    delt raises DB
    25s x 5 x 3
    30s x 5
    25s x 5

    Tricep pulldowns rope
    132 x 5 x 5

    Squats- tried to get warm
    135 x 10
    185 x 6
    225 x 4
    245 x 2
    265 x 1 stopped there- I strained a muscle in my calfs-- around soleus or peroneus longus-- still dont feel stable on the squat--- got to get into better shoes or maybe no shoes. may try again tomorrow ( plus walking around Seaworld all day Sunday most likely did help either.)

    Deadlifts- HERE WE GO
    135 x 10
    225 x 5
    275 x 5 calfs not bothering me in the deadlifts so I proceed
    305 x 2
    325 x 1
    345 x 1
    355 x 1
    365 x 1
    385 x 1
    405 x 1
    410 x 1
    JOURNAL
    6'3" 324lbs 33% started lifting Oct/09

    Squat-315
    Bench-275
    Deadlift-410
    and climbing...

  22. #22
    WBB Team Captain Coke's Avatar
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    Raising up real nice all around man.

  23. #23
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    Thanks Coke for the props,
    I got some new Chucks doubles last night, first chucks I have owned since 5th grade when I had some X high yellows.
    Ok so I figured I would do some squats and hit new PR at 275 x 1

    10 fights stairmaster
    15min eliptical intervals level 1-13
    15min row machine 3010 meters
    10 flights of stairs
    JOURNAL
    6'3" 324lbs 33% started lifting Oct/09

    Squat-315
    Bench-275
    Deadlift-410
    and climbing...

  24. #24
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    So forget to track my DE Squat day, nothing fancy.
    Today DE Bench
    Flat bench
    bar x 30
    135 x 15
    165 x 3 x 10

    DB flat bench
    80s x 5
    100s x 5 x 4

    Standing overhead BB press
    95 x 5
    115 x 5
    125 x 5
    135 x 5 x 2 Sht never felt muscles pulled like that in my back and on rib cage. Felt good to do them though

    DB Flys
    45s 5 x 5

    Rows- Hammerstrength- Iso rows- gotta find the nickname for that machine
    115 each side 5 x 5

    Seated dips

    250 x 5 x 2
    200 x 5
    160 x 5 x 2

    BB Curls

    60 x 5
    80 x 5
    100 x 5
    80 x 5 x 2
    JOURNAL
    6'3" 324lbs 33% started lifting Oct/09

    Squat-315
    Bench-275
    Deadlift-410
    and climbing...

  25. #25
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    ME Squats/ DLs
    bar x 20
    135 x 10
    155 x 10
    185 x 8
    225 x 4
    255 x 1
    275 x 1
    285 x 1
    I wanted to add 10 go for it but I thought I should save some gas from the Deadlifts. Should have went for it.

    Deadlifts
    135 x 10
    225 x 8
    275 x 6
    315 x 5
    345 x 3
    375 x 1 Had to stop, NO MORE Fiber one pre workout !! So besides feeling like sht, the last lift was real shaky- and still 35lb less than my PR of 410.

    When I set my DL pr it was on a Bench ME day so I guess setting that new pr on the squat put a damper on my DLs. Is that a common issue? do you just continue the DLs already fatigued or should I switch up DLs 1st then squats weekly?
    JOURNAL
    6'3" 324lbs 33% started lifting Oct/09

    Squat-315
    Bench-275
    Deadlift-410
    and climbing...

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