MonStar's Journal: Return to Westside!

M.J.H. · 09-20-2004, 08:22 PM

I know that I was doing good with my other journal, but I decided to go with a tried and true program like Westside for the next couple of months. Yes I am going to stick to this journal just like I did with my previous one. Don't make a big deal out of the new journal I am completely changing my training.

I am going to be doing a basic Westside split, something along these lines:

1- DE Bench
2- DE Squat/Deadlift
3- Rest
4- ME Bench
5- ME Squat/Deadlift
6- Rest

I am not going to put too much focus on exactly what I do. On DE day obviously I'll be starting off with some speed work. And on ME days I'll start off with a max-effort lift. Nothing too complicated at all. At this point I think, I am going to change my accessory work up very regularly. Most of it is going ot be just shy of failure, but not always. Depends on how I am feeling, honestly.

My training volume is most likely going to be pretty high, just because I am still trying to drop some fat. We'll see how things go.

fantasma62 · 09-20-2004, 08:29 PM

Mike, whatcha doing.....

I was wondering how long it would take and you actually had me going with the last journal...
You didn't have to start a new journal to just do Westside. You should have just continued on with the other one.
You need to get past this need to start a new journal. The OCD is strong...
Either way Mikey, good luck with this, SF will take you home...
Good luck bubba, may the Shwartz be with you.....

Jill · 09-20-2004, 08:29 PM

Why couldnt you just post a thread in your current journal that you were changing your training program around?

M.J.H. · 09-20-2004, 08:41 PM

Tony: Hey man, thanks for the post. I agree I can't wait for SF to start giving me advice with my routine. I am really looking forward to it, that's for sure. I decided to start a new journal because my goals are completely changing. Westside = training for strength primarily, hypertrophy and fat-loss second. My other journal was not directed to that goal that at all.

Jill: Because it's a radical change in my training, almost completely the opposite of the training I was doing in my other journal. I could have kept that journal, but I preferred to start a new one.

DeadBolt · 09-20-2004, 09:01 PM

Quote:

Originally Posted by Jill

Why couldnt you just post a thread in your current journal that you were changing your training program around?

Its a mental thing, he changed his way of training so he has to change his journal.

Right there with ya man!

I see where your goin with it mike, good shat man keep at it and stick to the routine. What ever you put your mind to I know you can do. Make us proud and show some results from this routine, I'm sure SF will enjoy. He is a killer guy and just makes my head go pop with the stuff he knows I'm sure you will do just fine with him.

Jill · 09-20-2004, 09:02 PM

K boys

DeadBolt · 09-20-2004, 09:03 PM

Quote:

Originally Posted by Jill

K boys

It must be a guy thing b/c I'm the same way.

Jill · 09-20-2004, 09:19 PM

I forgot something. GO GO GO GO GO checkout my new recipe in the recipe section. I know you have a sweet tooth like me...this is just great!

For real

M.J.H. · 09-20-2004, 09:56 PM

DeadBolt: Great that someone can relate! For whatever reason it's an absolute must that I create a new journal when I am radically changing my training. I am not sure why, it's not like it makes all that much of a difference. But I think just think its a large change that is important, etc.

I am really looking forward to SF's advice with this Westside routine. This program he absolutely swears by. It was actually the conversation on AIM with him that inspired me to jump back to Westside.

Jill: Must be a guy thing, who knows. I'll definitely take the time out to check your recipe. I am sure it's great, I have tried a few of yours in the past and they all tasted pretty damn good.

DeadBolt · 09-20-2004, 10:05 PM

Quote:

Originally Posted by Jill

I forgot something. GO GO GO GO GO checkout my new recipe in the recipe section. I know you have a sweet tooth like me...this is just great!

For real

That looks pretty good, I have only tried a few of the recipes from the boards but I may just have to try this one heh.

Duncans Donuts · 09-20-2004, 10:58 PM

They need to open a line in Vegas on how long each thread will last.

Sapphire · 09-21-2004, 06:11 AM

Good luck with your new program!

I am interested in Westside, just curious because I am a P/RR/S fanatic.

GP tells me Westside is really a great program but more for power lifters as opposed to someone like me who is just looking for muscles in all the right places.

I will be following your journal....

What's DE and ME?

ncgirl21 · 09-21-2004, 06:14 AM

Good Luck!!

Is your diet still going to be the same as the previous journal?

fantasma62 · 09-21-2004, 08:05 AM

Mike, listen, don't sweat it.

As long as you know what you have to do, it doesn't really matter how many journals you have. Maybe what you need to do is to find out what makes Mike happy. Once you find that, I know you will make a journal and yes, it'll be your last one.
Be good Mike....

M.J.H. · 09-21-2004, 08:31 AM

DeadBolt: Yeah I have tried a few as well, bro. Some definitely turn out a lot better than others---that's for sure. We'll see how this one turns out. Sometimes they're gross if you leave out an ingredient but others turn out great no matter what.

Duncans Donuts: LOL, I think you're going to be surprised bro. I did Westside for a while before, really enjoyed it.

Cyndi: Actually Westside is for anyone who wants to develop their body, and at the same time develop strength. It's not necessarily at all for a devoted powerlifter. I am not a devoted powerlifter at all myself, I am simply more a bodybuilder who takes pride in his strength. I think you should get it a try! Jen did, and I am pretty sure that she really liked it. ME and DE stand for the specific days. ME = max-effort; DE = dynamic-effort. On max-effort days I'll start out with a max-effort lift where I'll work up to my 1RM. On my dynamic-effort days I'll start out with speed work for bench/squat/deadlift.

Andrea: Hey there! Yes, my diet is going to be the same as my old journal. Basically just trying to keep binging to a minimum and eating clean for the most part. We'll see how things go.

Tony: Good point, bud. I mean maybe it will take me 5 journal to finally get serious and stick to one but I am making progress. I know for a fact that I am. My last journal I kept for almost 2 weeks I think it was. That's much better than changing every other day, IMO.

fantasma62 · 09-21-2004, 08:57 AM

The one request that I make is that I am allowed to poke fun at you once in a while with the journals....

Seriously though, you'll know when you get to your goal. You're really the only one....

Quote:

Originally Posted by MonStar

DeadBolt: Yeah I have tried a few as well, bro. Some definitely turn out a lot better than others---that's for sure. We'll see how this one turns out. Sometimes they're gross if you leave out an ingredient but others turn out great no matter what.

Duncans Donuts: LOL, I think you're going to be surprised bro. I did Westside for a while before, really enjoyed it.

Cyndi: Actually Westside is for anyone who wants to develop their body, and at the same time develop strength. It's not necessarily at all for a devoted powerlifter. I am not a devoted powerlifter at all myself, I am simply more a bodybuilder who takes pride in his strength. I think you should get it a try! Jen did, and I am pretty sure that she really liked it. ME and DE stand for the specific days. ME = max-effort; DE = dynamic-effort. On max-effort days I'll start out with a max-effort lift where I'll work up to my 1RM. On my dynamic-effort days I'll start out with speed work for bench/squat/deadlift.

Andrea: Hey there! Yes, my diet is going to be the same as my old journal. Basically just trying to keep binging to a minimum and eating clean for the most part. We'll see how things go.

Tony: Good point, bud. I mean maybe it will take me 5 journal to finally get serious and stick to one but I am making progress. I know for a fact that I am. My last journal I kept for almost 2 weeks I think it was. That's much better than changing every other day, IMO.

**gopro** · 09-21-2004, 10:58 AM

GP laughing his ass off at the irony

**Mudge** · 09-21-2004, 11:33 AM

Dynamic Effort, Max Effort

I almost started a new journal myself recently, its kind of strange to have to dig back xx pages to see something new, + and - to sticking with a single or making a new. I did get a new logbook though recently

Sapphire · 09-21-2004, 12:40 PM

Thanks Mike.. but I LOVE P/RR/S. GoPro is my coach and my hero!

BUT I will be following your progress!!!

M.J.H. · 09-21-2004, 01:38 PM

Tony: You can say whatever you want bro, lol. I don't take much (if anything) seriously at all.

gopro: Irony about what?

Mudge: Thanks for chiming in man, appreciate it.

Cyndi: I'll be looking forward to you following my progress, and I appreciate it.

M.J.H. · 09-21-2004, 01:38 PM

Tuesday; 9-21-2004

DE Bench

Good workout today, ran a little bit over an hour, not too bad though. Great to be training Westside style again. I feel like my triceps are going to explode from training this way, lol. We'll see how things go. So far, I am loving Westside.

Speed Bench Presses
10 sets of 3 with 175

Seated DB Presses
3 sets of 3 with the 100's
2 sets of 8 with the 80's

8" Lockouts
4 sets of 2 with 375
2 sets of 5 with 335

Tate Presses
4 sets of 10 with the 60's

Flat DB Flyes
3 sets of 8 with the 70's

Speed bench today was pretty damn good, I honestly impressed myself with my bar speed. 175 was moving pretty damn quick. Moved onto some seated OH DB presses. Huge HUGE PR today! Really happy with my strength. I wanted to note that these seated presses I am getting the weight up myself and pressing them. No spotter, etc. The first rep is always the toughest. Moved onto some lockouts, good sets there. Triceps were beat. Finished up with some Tate presses and some flat flyes. Good overall workout today.

Diet:
- MRP + 2% milk
- banana
- V-12 preworkout
- whey protein postworkout
- ground beef + garlic pasta
- tuna salad sandwich
- cottage cheese + pineapple
- MRP + 2% milk
- 1/2 peanut butter sandwich

Sleep: 7 hours.

Weight: 231 lbs. Heavy today, who knows why, I am not worried about it.

dianas05 · 09-21-2004, 02:05 PM

Good luck with your training. If this is the way you like to train then that's what's important. I'll still be here no matter what you decide.

DeadBolt · 09-21-2004, 03:49 PM

Quote:

Originally Posted by Mudge

I did get a new logbook though recently

Its the little things in life that keep us happy right mudge.

Lookin good mike, keep at it! Thats some serious weight with the 8" lockouts.

I am totaly clueless on westside theories, but whats the purpos of the dynamic lifting--just to change things up and shock the muscles into growing and getting stronger and gaining speed/overall bettering of the body? Isn't thats a little dangerous though?

Saturday Fever · 09-21-2004, 04:21 PM

Speed work sounds deceptive. You're not rattling out reps as fast as you possibly can, as the name implies. You lower the bar in a controlled manner, pause a brief moment on the chest and then explode up. You're basically training yourself to produce force more quickly. You push a bar loaded with 50-60% of your 1RM with as much force as if it was 100% of your 1RM. The faster you can move the weight, the better chance you have to push through a sticking point.

Hope that makes sense.

Good session Mike. Just stick to the model. Train your weak points, add the extra stuff in.

M.J.H. · 09-21-2004, 04:41 PM

Diana: Hey there, thanks so much for the support, I appreciate it so much. I completely agree that liking the way you train is very important. So far I am loving Westside---it's definitely an enjoyable program that's for sure.

DeadBolt: Hey man, thanks for the kind words. Honestly after the speed bench and the OH DB presses, my triceps were pretty damn exhausted. The lockouts really finished them off. I also want to note that the 8 inches does not mean 8 inches off of my chest, it refers to the distance the bar is traveling. In case there is any confusion.

SF: Thanks for explaining the theory behind speed training, because I certainly could not have explained it like that. Today I really felt like speed work was beneficial. Sometimes, though, I just feel like I am going through the motions. Today I really concentrated on bar speed, etc. Looking forward to tomorrow's workout.

09-20-2004, 08:22 PM	#1
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	MonStar's Journal: Return to Westside! I know that I was doing good with my other journal, but I decided to go with a tried and true program like Westside for the next couple of months. Yes I am going to stick to this journal just like I did with my previous one. Don't make a big deal out of the new journal I am completely changing my training. I am going to be doing a basic Westside split, something along these lines: 1- DE Bench 2- DE Squat/Deadlift 3- Rest 4- ME Bench 5- ME Squat/Deadlift 6- Rest I am not going to put too much focus on exactly what I do. On DE day obviously I'll be starting off with some speed work. And on ME days I'll start off with a max-effort lift. Nothing too complicated at all. At this point I think, I am going to change my accessory work up very regularly. Most of it is going ot be just shy of failure, but not always. Depends on how I am feeling, honestly. My training volume is most likely going to be pretty high, just because I am still trying to drop some fat. We'll see how things go.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

09-20-2004, 08:29 PM	#2
fantasma62 HIHT Join Date: Jul 2004 Location: SoFla Posts: 2,516	Mike, whatcha doing..... I was wondering how long it would take and you actually had me going with the last journal... You didn't have to start a new journal to just do Westside. You should have just continued on with the other one. You need to get past this need to start a new journal. The OCD is strong... Either way Mikey, good luck with this, SF will take you home... Good luck bubba, may the Shwartz be with you.....
	-Tony- HIHT: High Intensity Hybrid Training

09-20-2004, 08:41 PM	#4
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Tony: Hey man, thanks for the post. I agree I can't wait for SF to start giving me advice with my routine. I am really looking forward to it, that's for sure. I decided to start a new journal because my goals are completely changing. Westside = training for strength primarily, hypertrophy and fat-loss second. My other journal was not directed to that goal that at all. Jill: Because it's a radical change in my training, almost completely the opposite of the training I was doing in my other journal. I could have kept that journal, but I preferred to start a new one.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

09-20-2004, 09:56 PM	#9
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	DeadBolt: Great that someone can relate! For whatever reason it's an absolute must that I create a new journal when I am radically changing my training. I am not sure why, it's not like it makes all that much of a difference. But I think just think its a large change that is important, etc. I am really looking forward to SF's advice with this Westside routine. This program he absolutely swears by. It was actually the conversation on AIM with him that inspired me to jump back to Westside. Jill: Must be a guy thing, who knows. I'll definitely take the time out to check your recipe. I am sure it's great, I have tried a few of yours in the past and they all tasted pretty damn good.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

09-20-2004, 10:58 PM	#11
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	They need to open a line in Vegas on how long each thread will last.
	"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

09-20-2004, 08:29 PM	#3
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Why couldnt you just post a thread in your current journal that you were changing your training program around?

09-20-2004, 09:02 PM	#6
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	K boys

09-20-2004, 09:19 PM	#8
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	I forgot something. GO GO GO GO GO checkout my new recipe in the recipe section. I know you have a sweet tooth like me...this is just great! For real

09-21-2004, 06:11 AM	#12
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Good luck with your new program! I am interested in Westside, just curious because I am a P/RR/S fanatic. GP tells me Westside is really a great program but more for power lifters as opposed to someone like me who is just looking for muscles in all the right places. I will be following your journal.... What's DE and ME?
	Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

09-21-2004, 06:14 AM	#13
ncgirl21 Registered User Join Date: Dec 2003 Location: North Carolina Posts: 2,135	Good Luck!! Is your diet still going to be the same as the previous journal?
	http://stephlg.proboards44.com/index.cgi#general

09-21-2004, 08:05 AM	#14
fantasma62 HIHT Join Date: Jul 2004 Location: SoFla Posts: 2,516	Mike, listen, don't sweat it. As long as you know what you have to do, it doesn't really matter how many journals you have. Maybe what you need to do is to find out what makes Mike happy. Once you find that, I know you will make a journal and yes, it'll be your last one. Be good Mike....
	-Tony- HIHT: High Intensity Hybrid Training

09-21-2004, 08:31 AM	#15
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	DeadBolt: Yeah I have tried a few as well, bro. Some definitely turn out a lot better than others---that's for sure. We'll see how this one turns out. Sometimes they're gross if you leave out an ingredient but others turn out great no matter what. Duncans Donuts: LOL, I think you're going to be surprised bro. I did Westside for a while before, really enjoyed it. Cyndi: Actually Westside is for anyone who wants to develop their body, and at the same time develop strength. It's not necessarily at all for a devoted powerlifter. I am not a devoted powerlifter at all myself, I am simply more a bodybuilder who takes pride in his strength. I think you should get it a try! Jen did, and I am pretty sure that she really liked it. ME and DE stand for the specific days. ME = max-effort; DE = dynamic-effort. On max-effort days I'll start out with a max-effort lift where I'll work up to my 1RM. On my dynamic-effort days I'll start out with speed work for bench/squat/deadlift. Andrea: Hey there! Yes, my diet is going to be the same as my old journal. Basically just trying to keep binging to a minimum and eating clean for the most part. We'll see how things go. Tony: Good point, bud. I mean maybe it will take me 5 journal to finally get serious and stick to one but I am making progress. I know for a fact that I am. My last journal I kept for almost 2 weeks I think it was. That's much better than changing every other day, IMO.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

09-21-2004, 10:58 AM	#17
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,499	GP laughing his ass off at the irony
	Monthly columnist for Muscular Development and Ironman magazines. VPX Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

09-21-2004, 11:33 AM	#18
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 22,997 Photos: 1	Dynamic Effort, Max Effort I almost started a new journal myself recently, its kind of strange to have to dig back xx pages to see something new, + and - to sticking with a single or making a new. I did get a new logbook though recently
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

09-21-2004, 12:40 PM	#19
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Thanks Mike.. but I LOVE P/RR/S. GoPro is my coach and my hero! BUT I will be following your progress!!!
	Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

09-21-2004, 01:38 PM	#20
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Tony: You can say whatever you want bro, lol. I don't take much (if anything) seriously at all. gopro: Irony about what? Mudge: Thanks for chiming in man, appreciate it. Cyndi: I'll be looking forward to you following my progress, and I appreciate it.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

09-21-2004, 02:05 PM	#22
dianas05 Determined Elite Member Join Date: May 2004 Location: Calgary, Alberta Posts: 234	Good luck with your training. If this is the way you like to train then that's what's important. I'll still be here no matter what you decide.
	*~Diana~* "The greatest pleasure in life is in doing what people say you cannot do." Walther Bageholt

09-21-2004, 04:21 PM	#24
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	Speed work sounds deceptive. You're not rattling out reps as fast as you possibly can, as the name implies. You lower the bar in a controlled manner, pause a brief moment on the chest and then explode up. You're basically training yourself to produce force more quickly. You push a bar loaded with 50-60% of your 1RM with as much force as if it was 100% of your 1RM. The faster you can move the weight, the better chance you have to push through a sticking point. Hope that makes sense. Good session Mike. Just stick to the model. Train your weak points, add the extra stuff in.
	yay.

09-21-2004, 04:41 PM	#25
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Diana: Hey there, thanks so much for the support, I appreciate it so much. I completely agree that liking the way you train is very important. So far I am loving Westside---it's definitely an enjoyable program that's for sure. DeadBolt: Hey man, thanks for the kind words. Honestly after the speed bench and the OH DB presses, my triceps were pretty damn exhausted. The lockouts really finished them off. I also want to note that the 8 inches does not mean 8 inches off of my chest, it refers to the distance the bar is traveling. In case there is any confusion. SF: Thanks for explaining the theory behind speed training, because I certainly could not have explained it like that. Today I really felt like speed work was beneficial. Sometimes, though, I just feel like I am going through the motions. Today I really concentrated on bar speed, etc. Looking forward to tomorrow's workout.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfa