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Thread: Herc on the Westside

  1. #1
    Diesel Hercule's Avatar
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    Herc on the Westside

    I'm starting a new journal now. I have some very lofty goals that must be reached by February of 2004.

    Currently- 350/275/410=1035 (SQ/BE/DL) BW- 218
    Goals- 475/335/525=1335 BW- 190

    If my goals are reached, it will be a nice 300lbs. addition to my total. I fully believe that these are attainable. I will do whatever is needed to get there. I don't know if these goals are too high or too low, as I have never stuck with Westside very long, so I am not sure as to how effective it will be.

    Here is the basic outline-

    Monday- ME Squat/DL
    Wednesday- ME Bench
    Friday- DE Squat/DL
    Saturday- DE Bench


    ME Squat/DL Exercises-
    Suspended Goodmornings
    Arched Back Goodmornings
    Goodmornings
    Rounded Back Goodmornings
    Suspended Squats
    Deadlifts
    Squats
    Box Squats
    Good Morning Squats
    Partial Deadlifts


    Squat/DL Assistance Exercises-
    Romanian Deadlifts
    SLDL
    GHR
    Leg Curls
    Dimel Deads
    Partial Deads
    Bentover BB Rows
    T-Bar Rows
    Power cleans
    Good Morning Variations
    Lunges



    ME Bench Exercises-
    2-5 Board Press
    4"-8" lockouts
    Reverse Grip Bench Press
    Decline Presses
    Incline Presses
    Floor Presses
    DB Presses
    CG Presses
    Suspended Bench Press


    Bench Assistance Exercises-
    JM Presses
    Skull Crushers
    Tate Presses
    Rows
    Lateral Raises
    Side Raises
    Standing OH Press
    Reverse Grip Bench Press
    Cuban Rotations


    Monday- Focus mainly on back/ GHR's
    Wednesday- Focus mainly on Shoulders/ Some Triceps
    Friday- Focus mainly on Hams, Glutes, and lower back
    Saturday- Focus mainly on Triceps/ Some shoulders

    My diet will be pretty much high calories until November, when Iwill begin cutting to get down to contest weight.

    My training will begin Monday.

  2. #2
    the stone cold stunner Ironman8's Avatar
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    You can do anything Hercule

    I look forward to reading your new journal, and good luck with your goals !!
    You kill me in a dream, you better wake up and apologize....

  3. #3
    Diesel Hercule's Avatar
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    Ironman8- Thanks man, I really appreciate it. I really hope to reach my goals. A 1300 total is a state qualifying total, at 1600+ would be a winning total. I would like to be a state champ before I graduate from high school. Oh, and by the way, why don't you start a journal?

  4. #4
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    Hey Hercule, what's up. That rocks that you're doing westside now. You're 275 bench is awesome. Did you get that shirted or raw? Are you lifting at home or the gym? If your lifting at home you must have a pretty nice set up. I hope you get success with westside. I think your goals are definately obtainable if you stick with it.
    Squat - 505
    Bench - 325
    Deadlift - 550
    Total - 1380@175

  5. #5
    Diesel Hercule's Avatar
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    DKliewer- The 275 bench was completely RAW. I lift at home. Yeh, I do have a nice set up here at home. I got everything really cheap. Thanks for the support man, I really appreciate it.

  6. #6
    Mike Henley MonStar's Avatar
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    Good luck with Westside Herc. Once you achieve your goals youre going to be just as strong as me, lol. And youre what, 5 years younger?

    Keep up the hard work man.

  7. #7
    Diesel Hercule's Avatar
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    Monstar- LoL, thanks man. I don't think so. Within a year, you will be lifting a LOT more weight than me. If I reach those goals, I will be REALLY happy.

  8. #8
    the stone cold stunner Ironman8's Avatar
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    BTW, Hercule, 4 more days till the big day . What are you gonna get?
    You kill me in a dream, you better wake up and apologize....

  9. #9
    Diesel Hercule's Avatar
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    Haha, you're right Ironman. Jus 4 more days.. I already got my birthday present, it was the GLute-Ham Raise machine. My parents ordered it last Friday, becuz it said it would take 7-9 business days to get here, which would put the delivery date right on my B-day, but it got here a week early..heehee. My girlfriend says she has something special for me....

  10. #10
    the stone cold stunner Ironman8's Avatar
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    Originally posted by Hercule
    ..heehee. My girlfriend says she has something special for me....
    LOL!
    You kill me in a dream, you better wake up and apologize....

  11. #11
    Diesel Hercule's Avatar
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    No workout today

    Due to Jazz band rehearsal today, I won't be able to work out. My lil bro has a game too. I will workout tommorow. My plans for tommorow are Good Mornings, Glute-Ham Raises, T-Bar Rows, and Lying Leg curls. I am grounded for a while, so I won't be posting very much. L8er,

  12. #12
    On Auto Pilot:******* Huge Alke's Avatar
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    Good luck with westside hercule

    I just looked up what a glute ham raise machine was/did.....that looks pretty rough! I am checking out if my gym has one tonight. I also want to see if my gym has a reverse hyper machine, but I doubt it has either

    Oh and happy B-Day
    My Journal
    Progress Pic


    1RM's
    30MAY03 = 800 Total - Bench 230, Squat 245, Deadlift 325
    22OCT04 = 960 Total - Bench 275, Squat 305, Deadlift 380

    Most push-ups in one minute = 102 (BW:195lbs)

    Some men see things as they are and say, "Why?" I dream things that never were and say, "Why not?" - George B. Shaw

    FOOD is my drug of choice

  13. #13
    Diesel Hercule's Avatar
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    ME Squat/DL

    TRAINING

    Good Mornings:
    135X3
    185X3
    205X3
    225X3
    250X3
    270X2
    305XNot even Close

    GREAT sets. Really killed my lower back. I was shaking like crazy on the 270 set, and nearly vomited afterwards. 305 dropped like a bomb, and stapled me to the pins.

    Glute-Ham Raises:
    BWX5
    BWX4
    BWX3
    BWX3

    Grotesque. Completely killed my calves, hams, and glutes.

    T-Bar Rows:
    90X10
    135X6
    180X1
    135X6
    90X12

    Excellent sets. Killed my lats. I GREAT contractions on each rep and set.

    Lying Leg Curls:
    60X12
    60X9
    45X17

    Pretty good. Just did these to finish off my hams. I don't know why my weight is so low on these.

    GHR Situps:
    BWx15
    BWX12
    BWX10

    Good sets. Really killed my Abs. I felt some use of some muscle in my hips. NOt really sure what it was

    GENERAL COMMENTS

    NOthing special today. JUst another long day. My birthday is tommorow. I can't wait!

    Peace out.

  14. #14
    the stone cold stunner Ironman8's Avatar
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    LOL! Your last lifting session at the age of 14, herc
    Last edited by Ironman8; 04-15-2003 at 06:03 PM.
    You kill me in a dream, you better wake up and apologize....

  15. #15
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    Nice Workout and the Good Am's Herc. BTW, how do you like the GHR? My gym doesnt' have one so I do hyper extentions.
    Squat - 505
    Bench - 325
    Deadlift - 550
    Total - 1380@175

  16. #16
    Jack's Utter Surprise Saturday Fever's Avatar
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    That's a big task, man. Dropping bodyweight and increasing totals. Best of luck with it, just be patient. And remember that your best friend with Westside is big mixups. Bust your ass but get done fast. As soon as your body starts really pumping out hormones you'll start exploding.

  17. #17
    Diesel Hercule's Avatar
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    DK- Thanks man. The GM's were killer. I will attempt 300 next week. The GHR's were great. My glutes and hams were dead afterwards.

    SF- Yeh, its gonna be pretty hard. I really hope to accompish it though. I would really like to go to state next year, and hopefully get first before I graduate. With westside, I will mix it up constantly. I will switch up ME exercises every 3 weeks, and Assitance exercises every 2-4 weeks, just depends on how things go. Thanks for the post man.

  18. #18
    Diesel Hercule's Avatar
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    HAPPY BIRTHDAY TO ME!!

    YAY! I am officially 15 now. In another month, I will get my driving permit.
    L8er.

  19. #19
    the stone cold stunner Ironman8's Avatar
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    Happy b-day Hercule!!!
    You kill me in a dream, you better wake up and apologize....

  20. #20
    Mike Henley MonStar's Avatar
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    Happy birthday man!

  21. #21
    Wannabebig Member Hercules Biatch's Avatar
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    LOL, i bought you a burger thing and gave you 1 dollar for your b-day..and told you some things about your g/f.
    Hercule's Biatch..is one hell of a Biatch indeed!

    If I don't get anything from this workout, I know of 2 things I will get. A back that is stronger than hell, and a vice like grip.- Hercule

  22. #22
    Diesel Hercule's Avatar
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    ME Bench Day

    TRAINING

    2 Board Presses-
    135X3
    155X3
    185X3
    205X3
    225X3
    235X3
    250X1.5
    265X0
    265X1
    275X0

    Good sets. Really killer. The 2 board presses are where my sticking point is at in a full ROM bench. 250 was smoked, but the second time, the bar rolled forward on the boards. I had a 1 second pause on each rep.

    1 Arm DB Rows-
    50'sX12(each arm)
    50'sX12(each arm)
    50'sX10(each arm)

    Good sets. Great burn in my lats and posterior delts.

    Skullcrushers:
    85X8
    85X6
    85X6

    Boy did these suck. I havn't done skullcrushers in forever, and it shows.

    Cuban Rotations:
    45X10
    45X10
    45X10

    Owies. These were brutal on my shoulders. Great exercise though.

    DIET

    Breakfast- Nothing
    Lunch- 2 slices of pizza, french fries, 2 rib sandwhiches, 20oz Sunny D.
    Supper- 2/3lbs burger, large fries, large chocolate shake

  23. #23
    Diesel Hercule's Avatar
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    DE Squat/DL

    TRAINING

    Box Squats-
    135X2 (2)
    175X2 (8)
    275X1

    Bar speed was great on all sets. Explosion off the box lacked a little, but I am sure it will improve. 275 was pretty fast, did the rep in about 2 seconds.

    GHR-
    BWX5
    BWX4
    BWx3
    BWx3

    These are killer. I have to sit down afterwards. I need to really work on these, because after about 2 reps, I can't get any more full ones. Maybe I will just do a lot of assisted reps on Tuesday.

    DB Shrugs-
    55'sX20
    75'sX20 (2)

    Pretty good sets. Oddly though, I didn't get any burn.

    SLDL-
    300X5
    315X3
    325X2

    Pain, lots of pain.

    LLC-
    55X20
    55X13

    Finished off the hamstrings. Had to lie down for a bit after each set.

  24. #24
    confused by simplicity bradley's Avatar
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    Nice work on the SLDL. Do you have a link to the site where you purchased the GHR? Thanks in advance.

  25. #25
    the stone cold stunner Ironman8's Avatar
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    Looking good Herc.
    You kill me in a dream, you better wake up and apologize....

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