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... Ive decided to attempt Westside style training right now to improve strength, and Im also looking to increase a bit of upper body density that I feel I lost from comp dieting this past winter. 
Ill let you know any more questions as I read and re-read that!
New Journal for Jen!! Good luck hun, not that you need it 
Your gonna rock!! 
I know you will do great!!!!
| - so only 4 sets on the bench? I thought I should be aiming to make gradual increasments by sets of 3's? |
| - I thought the 3rd movement on ME bench day was for lats? |
| -should I add in an extra supplemental tricep exercise at the end? |
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Monday-Max effort sq/dl day 1) Main max effort exercise (do only one of the following) (do singles on the sq and dl, max set of 3 on GM) A) low or high box squat (can use a variety of bars, ie safety squat bar, manta ray, front squat harness, buffalo bar, and cambered squat bar) B) good mornings (bent over or arched back) (cab use all the bars listed above) C) deadlift variation (standing on 3 inch box, rack pulls, reverse band DL) 2) Low back training (ie reverse hypers, ham/glute raises, regular hypers, half dls, Romanian dls) * do 4 sets of 8-10 reps 3)Ab work (sit ups, standing lat machine abs, leg raises, spread eagle sit ups) *do 4 sets of 8-20 reps 4)Lats( pick one: pulldowns, chest supported rows, pulley rows, barbell rows) Wednesday-Max effort bp day 1) Main exercise (do only one of the following) (all exercises are with a close grip, except where noted) A) board press for a max single or max set of 3 B) floor press for a max single or max set of 3 C) dumbbell presses for 3 sets of 20 reps D) wide grip benches for a max set of 6,10, or 12 E) close grip inclines or declines for a max single or triple F) reverse band presses for max single 2)Triceps-either JM presses or extensions for 3-4 sets of 3-10 reps 3)Pushdowns-3-4 sets of 8-10 reps 4)Side lateral raises:3-4 sets of 8-12 reps 5)Lats: pick one of the above exercises and do 4-5 sets of 8-10 reps 6)Biceps-pick a bicep exercise and do 2-3 sets of 8-20 reps Friday-Speed squat day 1)Box squat: do 8-12 doubles with 50-60 percent of your best contest squat or 65-75 percent of your box max 2)Low back training (see above) 3)Abs(see above) 4)neck work Sunday-Speed BP 1) Speed benches: do 8-10 triples with 55% of your shirt max or 60% of your raw max 2)Triceps(see above) 3)Pushdowns(see above) 4)Front raises 3-4 sets of 8-10 reps 5)Lats(see above) 6)Biceps(see above) |
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You want to start with sets of 3 until you can't do 3, then you drop to sets of 1, but the weight should progress every set. This might mean you need to do something like: 95/3 105/3 115/3 125/1 135/1 145/1 and that would be fine. But keep those ideas in mind. |
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Your ME Bench day will consist of lots of triceps work, followed by a little shoulders/lats work. Your DE Bench Day will have some triceps work, but will focus a bit more on shoulders and lats. And a general rule to follow starting out is that muscles get the following priority: triceps, shoulders, lats |
| This should be a solid starting routine for you for 8-12 weeks. By then you'll have a real feel for the program and we can maybe expand a bit. You don't have to follow the days listed below, I never did, but it's a just a good guideline to get started. Also, we really need to find a way to get together and check out your form on the bench. |
| 3)Pushdowns-3-4 sets of 8-10 reps |
| 1)Box squat: do 8-12 doubles with 50-60 percent of your best contest squat or 65-75 percent of your box max |
| 1) Speed benches: do 8-10 triples with 55% of your shirt max or 60% of your raw max. |
damn I would love to watch you workout ! But then i would have to tuck my tail and wimper off into the shadows in shame .
Thank you!!
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Originally posted by atherjen last one for tonite. I hate my back. needs work- much priority right now.
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Originally posted by Monolith Nice butt
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I still have a few questions on a couple things. oh... and bench.. well, somehow I could try to figure out how to do a video |
| can I substitute something else for this? I dont havea pulldown machine here at home. I may be able to hit this once a week. will train at a gym 2X/week. but just in case. |
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always box squats? I dont know how much I can box squat right now.. hmm should I figure my 1RM for this first? neck work |
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shirt max? -clarify. lol speed, meaning pause on chest, explode back up right?! |
far far too kind! love you all! 
just so you know I took them with a timer on the digi cam! lol
| Ask anytime, I'll answer ASAP. And don't sweat videos. Show me pics of before you unrack the bar, after you unrack the bar, and halfway down with the bar. I can make changes with just those. Videos won't be necessary until you're tossing up 255. And only then to brag. :P |
| Yeah, learn a 1RM on your first ME Sq/DL Day. Don't worry about neck work. It means shrugs mostly. At least similar stuff. |
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Originally posted by J'Bo Jen. You look beautiful. Great proportions and amazing legs. Your legs are going to be my new inspriration. Thanks.
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woman, you have it altogether and are such a beautiful individuel!
I knew you looked good, but damn hun- I didn't know you looked THAT good!! That is the body I WANT!!!!!!!!!!
!!! You are such a motivation!!
| Today will be speed squats. should I attempt to figure out my 1RM first then lower back to 50/60% ? |
WOW AJ!!! You look so good!! I can't believe you called these pics your before pics!! 
You're such an inspiration, you look amazing
<---to all you WONDERFUL people!! TY!!! will be interesting to say the least. you know Im with ya all the way!
Looking great!
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Originally posted by atherjen *BLUSH* Thank you all so much!! far far too kind! love you all! Mono/Pm- no lookin at my booty myCAT- sorry not meant to be a tease! just so you know I took them with a timer on the digi cam! lol
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I have been doing them to where I go all the way to the floor and back up. And I'm using free weights..is that okay?
thank you all! TOO nice!!! *blushes*
trust me I have many issues! lol!! your doing such an awesome work yourself woman!!
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Originally posted by atherjen -spread eagle Sit-ups |
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Originally posted by greekblondechic What???
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toooo funny!!! love you'r lower body!!!
suck it up SF!
good luck!
to Jen!
is sore today
hmmm well abs was on the plan before "neck" .. whichever works for me I guess! back at you!! my entire body is aching!! I took a real hot bath tonite! take one too!! they help!! "male gymnast’s legs" LOL!! Thanks... I think!
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Originally posted by Stacey to Jen!
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Originally posted by atherjen GOOD EVENING!!! Stace- back at you!!
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your right, those incl CG are soooo akward!! to you too!
for JenJen for mycat
long day!!!! just got home from canoeing/fishing late tonite with my daddy! we caught one teeny fish! and Im going to go eat it soon! lol back at you! take a hot bath girlie! they help some! the CG incl are really weird at first, but my triceps are sooooo soooo sore today!! 
and Yupp lying skullcrushers lying flat on the floor, legs straight on the floor too(so no support for them as you would on a bench!) try them!!!
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Originally posted by myCATpowerlifts Im so far outa shape that many sprints would kill me
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Guess I need to hurt the legs more tomorrow..lol
you have super weekend too!
lots of stretching today.
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Originally posted by atherjen Saturday, May 15th REST and well needed at that. Although I am looking forward to tomarrows session lots of stretching today.
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ohhhhh dear
MMMmmmmmmmm
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Originally posted by atherjen Stace, Thanks you have super weekend too! it was fun! I was diggin more worms earlier, if it doesnt rain might go again this afternoon! glad your not as sore! PM- I dont time my sprints.. havent for a couple years. I just go all out, to my best. I may see if someone is willing to time them for me. However its just me around when I sprint.
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I wanna go fishing!!!
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205/3 245/1 245/1 255/miss |
Pancakes sound super yummy . Ever had them with chocolate chips??? Your workouts look awesome girl!! Can't wait to hit the gym with ya!
I am sooooooooooooooooooooooooooooooooooooooooooooooooo oooo sore today!! 
I still dont know if I would have got the 255. perhaps. darn thing just stuck. ah well I won't complain yet.. hopefully lifts will improve. Im going to call ya this afternoon sometime!
they were SOOOO yummy!!! and the honey just made them even better!! I should have been a chef! has the rain all gone away? hope so!
and the acceleration was fast, very fast.
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Originally posted by Saturday Fever Ice baths are awesome for recovery. Also might want to look into GPP. Just a way to do cardio that doesn't feel like cardio.
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they were all fast, the 95 was prob around a second. I wouldnt increase from there(of course not beyond the 60%). 
Id much rather sled drag. will have to rig one up tonite. Ive got the directions on my pc here somewhere! umm how far apart from training should it be done?
It's been raining lightly off and on today.. we did have some thunder & Lightning at my home is what the hubby said.
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Originally posted by Stacey ICE BATH??? BURRRRRRRRRRRRRRRRR |
Im off soon, have to drive to town to do a million things for myself and the parents!
!!! Hope you don't get sick sweetie!! Have a good day! Talk to you later!
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SF- ok, sled draggin on thursday, tomarrow is DE Sq. ok to drag on the day of a workout though? (thurs-ME bench) |
Im good! had such a busy morning! how are YOU? need some sun to tan- how are you?
hope you enjoyed them! took contrast showers again tonite! trying to sucker my mom into giving me a back massage. look forward to tomarrow training, DE Squat day.
frozen. lol 
I'm glad your not as sore today!!! It does take a while and lots of reading, etc to learn about it. heck I started reading up as much as I could for months when Mike suggested it. its a mad cycle! lol but I like! fun fun I hear ya, rest days with this style of training are def something that I appreciate. I dont think I have had a day yet where my lower back has not been very sore! Oh yah Im sure Im using tons of energy on my lifts, Im definitly eating a lot!! had another huge feed of my blueberry pancakes again today. hehehe
| sans vetements |
Didnt mean to get so many reps on the Rom deads. Felt strong on those today.| had another huge feed of my blueberry pancakes again today. hehehe |
| *note to self: need chalk!! |
soooo soo good. and not boxed. homemade Going a bit more southern in the East next month
soo sunny nice out! might tan again today if it warms up a lil. my daddy thinks Im a wacko- took more contrast showers last nite! seriously though, they're helping. Im sure that Ill love it down there, anything beats the Maritimes, ughh.
umm.. I was doing them wrong KINDA--I was not staying in place, I was jumping across the room!! LoL Sounds like something I would do!!!
just got in from training! great session!! laid out en le soliel tanning early too! whatever would have been a long drive anywho. 
they feel SO tiny lately!! ...... yes I have issues. lol I worried thats how you might have been doing them when you said froggie squats! haha glad we cleared that up missed you around here!!! glad your back!
| SF- I thought you were in Japan for some reason? always came off as the chink type to me? |
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Originally posted by Saturday Fever Oh my. I have such hurt feelings now.
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: right back atcha.
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Originally posted by Saturday Fever Oh my. I have such hurt feelings now.
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I couldnt believe that she said that. I was going to say she must not be reading your journal enough... I dont know any Asian that listens to Pantera or Slayer.
try the yates rows, they're great! but Im good. drinking my morn coffee! Texas in June! I cant WAIT!!!
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Originally posted by atherjen Took measurments this morning, thought it would be wise to track progress, etc. May 20th/04 -Shoulders : 43.75" -Chest : 36" -Neck : 13" -Waist(sm.) : 25" -Waist(navel) : 27.25" -Glutes: 36.5" -Hips: 33" -Thighs: 20.5" -Calves: 13.8" -Arm(rlx) : 11.25 -Arm(fl'xd) : 12.7" -Forearm: 10" -Weight: (dont know, will weigh later) -BF% : 11% (approx. -last it was tested) |
Your benches are awesome!
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Originally posted by atherjen *EDIT: Weight: 139lbs (first thing this morning) so basically my weight has stabilized since last weigh in during competition dieting. Regardless of my increased food intake... as well as my legs being far more leaner.. .muscle gain? fat loss? ... perhaps
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@ monolith
Had an awesome day! visited some friends, did a million things in town.. let my bro drive back after school.. he cant drive very well! I laughed my ass off soooooo much!! Im such a nice sister. lmao. for my daddy though! not me! you are TOO nice!! I wish I felt the same about my benches... I wanna hit 200 on them! hahha dreaming I am! that is TOO funny!
I never meant to offend anyone if so or come across as a racist type. I was trying to describe eyes. again sorry. Ill take a pic of it! sure wont be anything fancy!
I would like to see a pic when its done plz
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Originally posted by PreMier Your right, but it is called respect. Just because someone uses a derogatory term, doesnt mean thier racist. She also said she was kidding. Im dont bickering with you in here. Respect. |
full house!
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Originally posted by atherjen Saturday, May 22nd REST Had planned to drag sled today, but my dad didnt get it done(he was going to make a home version of one), I guess it was too complicated for him so he's having me one made. It'll be done for me to pickup Tuesday
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