Hey everyone I'm 17 yrs old 5'11 160lbs. Today I started my new powerlifting westside routine after two weeks of deloading/rest from my previous bodybuilding routine. I plan on updating this journal every workout day. I workout 4 times a week following the standard westside plan.
Saturday: max effort bench day+heavy supplement excersises
Monday:max effort deadlift/squat+heavy supplement excersises
Wednesday:dynamic benchday/light supplement excersises
Fridayynamic deadlift/squat+light supplement excersises
Max movement excersise changes every 2 weeks
I eat healthy and right now im on a minor cut hoping to get my abs to show for the summer. After summer I plan on bulking like crazy.
Today I did Max effort bench day and it went GREAT!
(perfect form on all reps, 2 min rest periods)
4x8 75lbs bb
-front Lateral db raise
-Side Lateral db raise
-Bent Over db Lateral Raise
3x8 30lbs dumbells
It was quite a workout but it felt great. Please feel free to comment. My goals are to hopefully hit 300lbs in bench, 400 in dead lift and 300 in squat (mabey 350, depends on my max) by the end of the summer. Based on my strength right now and the fact Im new to westside I think these are realistic goals. But Its going to require a lot of dedication and willpower on my part, not to mention encouragement/criticism form you guys. Thanks in advance and God bless.
Weight: Not Big Enough
“Take things as they are. Punch when you have to punch. Kick when you have to kick.” — Bruce Lee
nice lifts, damn strong for your age/size
somewhat what I eat...
Thanks for the compliments ryuage, and howdy there Patty I've read lots posts by you both and I know you guys know what your talking about so I look forward to your advice. Thanks in advance, Adios for now
Today was a scheduled cheat day. I ate at a mexican food restraunt for lunch, nothing really bad enchilada, taco and rice. Rest of the day is good food. I'm really sore from yesterdays ME bench. I am thinking about doing some forearm/ab work today.
Decline weighted situps sound good
4x8 at 25-35lbs
and mabey some wrist curls
Wow today was my first ME deadlift/squat day. I also had soccer practice an hour before my workout but it was an easy practice.
For my ME exercise I decided to max my deadlift. The most I had ever done before was 3x6 at 275lbs so I was curious to see what my max would be.
I was so pumped that I hit 350 lol
For my supplemental hammy excersise I did SLDL's
The I just did some stretches for a warmdown
Overall I thought it was great. This westside stuff ROCKS!!!!!!