Man Boobs of Steel

**CowPimp** · 10-18-2004, 11:06 PM

I officially started doing the Westside routine today. I had my first workout, and I really enjoyed it. I figured a journal would be appropriate. Hey, who doesn't want man boobs of steel? Well, ladies I guess... Anyway, down to the meat of the journal.

Squat/DL ME:

Squats
135 x 3
155 x 3
175 x 3
195 x 3
215 x 1
235 x 1
245 x 1
255 x 1

SLDLs
225 x 6
225 x 6
225 x 6

Decline Situps
50 x 8
50 x 8
50 x 8
50 x 8

Bodybuilder Full Squats
185 x 5
185 x 5

Single Leg Calf Raise
80 x 10
80 x 10

I finished this workout in almost exactly an hour, which includes a couple minutes of jumping jacks before I began, and 5-10 minutes of stretching at the end.

I have been practicing my squat form heavily with no weights, just the bar, and an all throughout my last cycle of P-RR-S; I think it paid off. It felt really solid. I may have possibly been able to hit 265, but since I have no spotter or power rack I tend to be extremely careful when squatting. I can always dump the weight if necessary, but I don't want to give my dad a heartattack.

I have thrown in a little quad and calf work to maintain a more rounded physique. However, I am willing to cut that out if I find I need to focus on targeted accessory work more to increase weight on the core lifts. The bodybuilder squats are performed with a closer stance and my butt nearly touches the floor. Definitely more quad activation that way. The calf raises are held for a second at the top; it helps me maintain my mind muscle connection.

Meal1
4 egg whites, 1 egg, 1/2 cup flax cereal, 1/2 cup 2% milk, 1 cup apple juice, 20G brewer's yeast, multivitamin/mineral, vitamin C

Meal2 - PWO
1 cup oats, 2 scoops whey in water

Meal3
2 scoops egg protein, 2 TBSP PB, 2 slices WW bread, cucumber

Meal4
trioplex bar

Meal5
can tuna, 2oz chicken breast, 2 TBSP safflower mayo, 1 1/2 slices WW pita, celery

Meal6
tin sardines in olive oil, 3oz chicken breast, 6oz brown rice, 20G olive oil dressing & golden flax seed, lettuce, tomato

Meal7
1 cup 2% cottage cheese, 2 TBSP PB

My diet is going to look just like that most of the time, but with slight tailoring. I usually shoot for about 3700-4000 calories per day. I allow two cheat day per week, during which I usually have more. I am lean bulking right now.

greekblondechic · 10-18-2004, 11:10 PM

One of the funniest journal names I've seen..

GOOD LUCK!!!!

Cold Iron · 10-19-2004, 12:12 AM

Cool. I'm gonna follow your journal and maybe take a stab at this routine in a couple weeks.

yellowmoomba · 10-19-2004, 07:10 AM

Do you have any specific goals with your new program?

**CowPimp** · 10-19-2004, 10:18 AM

greekblondechic
Thanks for the support. I try to instill humor anywhere I can in life.

Arnie's left nu
Glad to hear it; I hope you enjoy it. From a scientific standpoint, this program is very well laid out. The results of others that use it speak for themselves. Hopefully my results will be just as astounding. I appreciate your interest.

yellowmoomba
I've decided that I'm no longer going to make specific numerical goals. If I make progress, then that's good enough for me. I find it pointless to attempt to predict my progression with a training protocol that I have never tried before. I suppose, as is the object with any powerlifting routine, my goals are to increase my 1RM in the three core lifts: bench press, squat, and deadlift. However, mass is welcome too. Thanks for the inquiry.

M.J.H. · 10-19-2004, 10:25 AM

Nice journal name, lol.

Good luck with Westside bro!

BulkMeUp · 10-19-2004, 12:29 PM

'Man Boobs of Steel'? Nice title... considering you first post was a leg workout, IMO it would be more appropriate to call it 'Buns-o-Steel'

But great leg wo.

**CowPimp** · 10-20-2004, 01:17 AM

MonStar
Thanks, I'm glad you like the name. You are one of the people who inspired me to try this program.

BulkMeUp
Ah, that's a good idea for my next journal. I felt it went very well too. The first workout after a week off always feels great. However, I didn't expect to throw up more weight than before the week off. Maybe my bench press will get back to where it was too.

I didn't workout today. Tuesdays are always rough. I come home from work about 11:30PM Monday night, poke around on the computer for 15 minutes, throw down my last meal, take care of oral hygiene, and get to sleep. I have to wake up at 6:45AM for class, which goes until 10:20AM. I get home about 10:45AM. Then, I have to leave for work again by 1:00PM. I usually try to make my lunches for work, take a little power nap (About 30 minutes today), and relax for a few.

Meal1
4 egg whites, 1 egg, 1 cup flax cereal, 1 cup 2% milk, multivitamin/mineral, vitamin C

Meal2
4oz chicken breast, 2 slices WW bread, 2 TBSP PB, cucumber

Meal3
2 scoops egg protein, 2 TBSP PB, 6oz brown rice, cucumber

Meal4
trioplex bar

Meal5
can tuna, 2oz chicken breast, 2 TBSP safflower mayo, 1 1/2 slices WW pita, celery

Meal6
tin sardines with mustard, 3oz chicken breast, 6oz brown rice, 20G olive oil dressing & golden flax seed, lettuce, tomato

Meal7
1 cup 2% cottage cheese, 2 TBSP PB

Diet was good today. I went a little heavy on the PB, but no biggie. I still got a good mix of other EFAs. My nap ran a little long and I needed something quick. That was the quickest fat source available. I'm excited about ME bench day tomorrow. I'm even more excited about waking up on my own time.

**CowPimp** · 10-20-2004, 04:05 PM

I figured I would post my current maxes for each of the three core lifts:

Bench Press - 225
Squat - 255
Deadlift - 305

I'll post today's workout and diet later tonight. Just a random addition to the journal that I think is very important in a routine like this.

M.J.H. · 10-20-2004, 05:32 PM

Pretty decent 1RM's so far CP, I am sure that you'll increase them though pretty easily. Westside shoots up your current 1RM's like crazy the first time you try it. At least in my experience.

JerseyDevil · 10-20-2004, 07:33 PM

Quote:

Originally Posted by CowPimp

I figured I would post my current maxes for each of the three core lifts:

Bench Press - 225
Squat - 255
Deadlift - 305

I'll post today's workout and diet later tonight. Just a random addition to the journal that I think is very important in a routine like this.

You have a good solid base here CP... especially at 19. Good luck on the program. I think you'll like Westside. I am not a Westside convert

, but a few months ago I started incorporating some of the methods into my training, particularly legs and back. Really has improved my strength in those areas.

**CowPimp** · 10-20-2004, 07:56 PM

Quote:

Originally Posted by MonStar

Pretty decent 1RM's so far CP, I am sure that you'll increase them though pretty easily. Westside shoots up your current 1RM's like crazy the first time you try it. At least in my experience.

They are decent, but I am sad about my bench press. Doing it the incorrect way, with my arms perpendicular to my trunk and fully rotating my shoulders, I hit 265 without too much struggling. My bench press has always been an anomaly though. When I did 265, I only was capable of doing 215 x 4. I don't see how that makes any sense. Oh well, at least it makes more sense now in reference to my other core lifts.

**CowPimp** · 10-20-2004, 07:57 PM

Quote:

Originally Posted by JerseyDevil

You have a good solid base here CP... especially at 19. Good luck on the program. I think you'll like Westside. I am not a Westside convert

, but a few months ago I started incorporating some of the methods into my training, particularly legs and back. Really has improved my strength in those areas.

Thanks for the positive words and the vote of confidence in the routine. It makes me feel like I'm on the right track.

**CowPimp** · 10-20-2004, 10:45 PM

Bench Press ME:

Bench press
135 x 3
155 x 3
175 x 3
195 x 3
215 x 1
235 x Miss
235 x Miss
225 x 1

CG Bench Press
175 x 5
175 x 5
175 x 5

Yates Rows
175 x 7
175 x 7
175 x 7

Military Press
125 x 5
125 x 4

CG Supinated Chinups
25 x 7
25 x 6

I felt really good after the workout. I forsee a little DOMS from this, but that's the way I like it. The misses on the bench press were a little disconcerting. As I said, I used to bench press 265 the wrong way, so it is mentally disappointing to see lower numbers. However, I have faith that I will surpass those numbers. I just have to keep on truckin'. The second attempt was better than the first, but still not enough. I believe it's my lats holding me back because I got stuck a relatively small distance from my trunk, but I'm not entirely sure. I need to get SF in here to give me some advice on that one.

For the most part, my accessory work felt good. My military presses were a little weak. My triceps were very fatigued by that point. I hit the CGs really hard. Also, I am definitely increasing the weight on those rows next time.

Meal1
4 egg whites, 1 egg, 1 cup flax cereal, 3/4 cup 2% milk, multivitamin/mineral, vitamin C

Meal2
2 scoops egg protein, 2 TBSP PB, 2 slices WW bread, cucumber

Meal3 - PWO
2 scoops whey protein, 1 cup oats

Meal4
trioplex bar

Meal5
can tuna, 2oz chicken breast, 2 TBSP safflower mayo, 1 1/2 slices WW pita, celery

Meal6
tin sardines in olive oil, 3oz chicken breast, 6oz brown rice, 20G olive oil dressing & golden flax seed, lettuce, tomato

Meal7
egg plant parmesan, 1 cup 2% cottage cheese

Diet was good, minus that cheat meal at the end. I didn't go crazy with the portion, so it wasn't that bad. I think that is one of the better cheat meals I have had in a while, and I get another one or two tomorrow.

Cold Iron · 10-20-2004, 10:58 PM

CowPimp - heres a sweet article from gr81 for Determining and Strengthening Weaknesses for bench and squat

http://www.ironmagazineforums.com/sh...ad.php?t=36131 (Determining strengths and weaknesses in powerlifts)

Saturday Fever · 10-20-2004, 11:44 PM

Awesome.

<-- throwing up his W

Seriously, I hope you see immediate results. Your bench may be a little slower to progress, but Westside produces insane gains in squats and deads. Just give it an honest 9 weeks and retest your maxes and I think you'll be very happy.

**CowPimp** · 10-21-2004, 11:04 AM

Arnie's left nu
Ah, very informative! Thanks so much. I just ran into my basement an played around with some really light weight to see if I could implement any of the coaching points. I think my main problem is keeping my elbows perpendicular. It's hard though, because I cannot do as much weight that way. However, my ROM is drastically reduced. I'm sure I will fully adapt after more practice.

Saturday Fever
I'm glad to see you've stopped by. I really enjoyed the first two workouts so far. Today will be my first DE workout. It is a nice change of pace from the standard bodybuilding routine. You, in particular, have been my inspiration to try this routine.

I plan on sticking with it for at least two cycles. However, if my progress is as good as I anticipate, then I may stick with it for a little longer. I still need to try other things, but I would definitely like to increase my relative strength.

russianalex · 10-21-2004, 03:59 PM

how do you eat so much?
i dotn really understand what all of the food is for man im confused

**CowPimp** · 10-21-2004, 04:33 PM

Quote:

Originally Posted by russianalex

how do you eat so much?
i dotn really understand what all of the food is for man im confused

Because I am trying to gain muscle mass. You cannot gain muscle mass if you don't provide your body with the proper nutrition. Diet is more important than training, period.

When I was eating ~2300 calories per day while cutting, I lost 2 pounds per week. To gain one pound per week, I need to add another 1500 calories per day on top of that. Even then, this is not exactly true. The thermogenic effect of food and metabolic boost actually counteracts some of the caloric increase, but I'm trying to do a lean bulk, so that is fine.

myCATpowerlifts · 10-21-2004, 05:42 PM

haha that should be a my journal name lol
if i had one that is

Cold Iron · 10-21-2004, 11:14 PM

Yah, I hear you CP. I'm trying to fix my bench form too but I usually get frustrated mid WO and revert back to my old form.

**CowPimp** · 10-22-2004, 01:56 AM

myCATpowerlifts
I'm glad you like it. You should try starting a journal; it definitely helps me track my progress and keep in line.

Arnie's left nu
Just keep at it man! Sometimes I want to give up on it, but I know it will be worth it in the long run. If nothing else, it greatly reduces the chance of injury. Bench pressing wrong can certainly leave one more prone to injury.

Squat/Deadlift DE:

Conventional Deadlifts
165 x 2
165 x 2
165 x 2
165 x 2
175 x 2
175 x 2
175 x 2
175 x 2

Romanian Deadlifts
185 x 9
185 x 9
185 x 7

Decline Situps
50 x 9
50 x 9
50 x 9
50 x 9

Lunges
70 x 6
70 x 6

Single Leg Calf Raise
80 x 12
80 x 12

I definitely accurately predicted that DOMS. I have it all over. Still a little lingering DOMS from squat/deadlift ME day, but a lot from bench press ME day too. Shoulders, lats, tris, and a little bit of pec soreness too. However, that didn't stop me from having a kick ass workout. I really enjoyed the DE lifts. Even when I increased the weight, I was pulling that weight up QUICK. It takes a couple tenths of a second to reach maximum velocity, and then I'm off. It requires a totally different mindset to get that weight up as fast as possible despite the relatively low resistance.

The Romanian deadlifts really did a number on me too. My form started getting sloppy on the last few reps. My lower back was barely holding up. My grip also got a little weak. This lead me into doing decline situps instead of weighted crunches. I figured that my lower back could use the work more. I'm happy; I made my first alteration to the plan, which is a big part of Westside.

Meal1
4 egg whites, 1 egg, 1 cup flax cereal, 3/4 cup 2% milk, multivitamin/mineral, vitamin C

Meal2
trioplex bar

Meal3
2 scoops egg protein, 2 TBSP PB, 2 slices WW bread, cucumber

Meal4
can tuna, 2oz chicken breast, 2 TBSP safflower mayo, 1 1/2 slices WW pita, celery

Meal5 - PWO
2 scoops whey protein, 1 cup oats

Meal6
steak, mashed potatoes, corn, mixed salad

Meal7
ham sandwich (lettuce, tomato, mustard, WW bread), 2 sticks string cheese, glass 2% milk

Meal8
2 TBSP PB, 1 cup 2% cottage cheese

Had some nice cheat meals today. Good stuff. I ate dinner at my mom's house for meal 6, and I snacked on some stuff at my buddy's place for meal 7. All in all I was pleased with the diet. I didn't go crazy on the cheats; the calories were well within the boundaries of an acceptable cheat.

Saturday Fever · 10-22-2004, 12:38 PM

Did you finish the session and feel like you hadn't done anything?

My first few DE days I went home feeling like I hadn't done a thing. But PRs kept coming so I never complained.

**CowPimp** · 10-23-2004, 12:37 AM

Quote:

Originally Posted by Saturday Fever

Did you finish the session and feel like you hadn't done anything?

My first few DE days I went home feeling like I hadn't done a thing. But PRs kept coming so I never complained.

Sort of, yes. When I finished with the first 8 sets of speed lifting, I felt like I just finished a really nice warmup. However, my lower back did get a little bit of a ripping from the romanian deadlifts and decline situps. I think decline situps are my replacement for reverse hyperextensions.

**CowPimp** · 10-23-2004, 12:57 AM

HIIT Cardio
15-20 minutes of jogging

I've been slacking on the cardio a little bit as of late. I'm trying to make sure I get it in twice per week, if possible. I almost never time my intervals. I warm-up with about 1-2 minutes of fast paced walking, then I jog for another 2-3 minutes, then I do my first jogging at an increased intensity level. I go until I start to run out of breath, then jog at a pace that allows me to catch my breath, then repeat. I don't do it perfect, but I think I should still reap the benefits.

Meal1
4 egg whites, 1 egg, 1 cup flax cereal, 1 cup 2% milk, multivitamin/mineral, vitamin C

Meal2 - PWO
2 scoops whey protein, 1 cup oats

Meal3
2 scoops egg protein, 2 TBSP PB, 2 slices WW bread, cucumber

Meal4
trioplex bar

Meal5
can tuna, 2oz chicken breast, 2 TBSP safflower mayo, 1 1/2 slices WW pita, celery

Meal6
tin sardines in olive oil, 3oz chicken breast, 6oz brown rice, 20G olive oil dressing & golden flax seed, lettuce, tomato

Snack
1 cup 2% milk, 1 scoop egg protein

Meal7
2 TBSP PB, 1 cup 2% cottage cheese

Solid diet. Nothing to complain about.

DeadBolt · 10-23-2004, 10:56 AM

Heya man lookin good! I didn't realize you had this journal. I want to try some westside lifting soon so I guess it looks like I'll be watching ya until then.

**CowPimp** · 10-24-2004, 01:18 AM

Note: Those lunges the previous workout were DB lunges. I'm not that weak.

DeadBolt
I'm glad you've come to visit. I hope I can be a good guinea pig for you. I really enjoy the routine so far. However, the real enjoyment will come with the PRs. I have a lot of hope for what this program can do.

Bench Press DE:

Bench Press
115 x 3
115 x 3
115 x 3
115 x 3
125 x 3
125 x 3
125 x 3
125 x 3

Incline CG Bench press
115 x 10
135 x 7
135 x 7

Bent Rows @ 90
155 x 7
155 x 7
155 x 6

Upright Rows
115 x 6
115 x 5

One Arm DB Rows
100 x 7
100 x 7

Things felt good today. I think I finally have my bench press form down. Before, I was overthinking it. I was trying to tuck in my elbows too much. It was creating an akward position for my wrists. It helped me make that barbell fly up. I was exploding hard. I think I may have to raise the weight a little more. I was also quite pleased with in incline CGs. Although that isn't much weight, the last time I tried them I did quite a bit less.

I was going to do hammer curls, but I have identified that my lats need more training. I am taking a new approach to the split. Next week my workouts will focus a little more on lower back during squat/deadlift days, and more on lats during bench press day. The split will look like this:

Main Exercise x 8 - ME/DE
Accessory #1 x 3 - Lower Back/Core and Lats
Accessory #2 x 3 - Lower Back/Core and Lats
Accessory #3 x 3 - Hamstrings/Gluts and Triceps
Accessory #4 x 3 - Calves and Shoulders

The split will remain like this until I overcome these weaknesses. I foresee good mornings and lots of rows.

Meal1
4 egg whites, 1 egg, 1 cup flax cereal, 3/4 cup 2% milk, multivitamin/mineral, vitamin C

Meal2 - PWO
2 scoops whey protein, 1 cup oats

Meal3
2 scoops egg protein, 2 TBSP PB, 2 slices WW bread, cucumber

Meal4
trioplex bar

Meal5
can tuna, 2oz chicken breast, 2 TBSP safflower mayo, 1 1/2 slices WW pita, celery

Meal6
6.5oz salmon, 6oz brown rice, lettuce, tomato

Snack
1 cup 2% milk, 1 scoop egg protein

Meal8
2 TBSP PB, 1 cup 2% cottage cheese

Good eating today. I also drank more water than I have been. That is really where I've been slacking in my diet. I'm trying to get back in the habit. The salmon was a nice change of pace, and it works perfectly in the isocaloric diet.

**CowPimp** · 10-25-2004, 01:33 AM

HIIT Cardio
15-20 minutes of jogging.

Meal1
4 egg whites, 1 egg, 1/2 cup flax cereal, 1/2 cup 2% milk, 1 cup apple juice, 20G brewer's yeastmultivitamin/mineral, vitamin C

Meal2 - PWO
2 scoops whey protein, 1 cup oats

Meal3
2 scoops egg protein, 2 TBSP PB, 2 slices WW bread, cucumber

Meal4
trioplex bar

Meal5
can tuna, 2oz chicken breast, 2 TBSP safflower mayo, 1 1/2 slices WW pita, celery

Meal6
tin sardines, 3oz chicken breast, 6oz brown rice, 20G olive oil dressing & golden flax seed, lettuce, tomato

Snack
1 cup 2% milk, 1 scoop egg protein

Meal7
2 TBSP PB, 1 cup 2% cottage cheese

I did good on the water again; diet was also solid. I didn't slack on the cardio, which was good.

I made next week's routine. I'm holing off on doing the same ME exercises for a while. I want to give it a few weeks before I see my maxes again. I max out on deadlifts tomorrow though.

What do you guys think of implementing cleans as an additional lower back exercise? I was thinking it might even workout as a good DE lift. Although, I could see it as a good accessory exercise too.

**CowPimp** · 10-25-2004, 10:54 PM

Squat/Deadlift ME:

Conventional Deadlifts
185 x 3
205 x 3
225 x 3
245 x 3
265 x 1
285 x 1
315 x 1
325 x 1

Good Mornings
175 x 5
175 x 5
175 x 5

Decline Situps
50 x 10
50 x 10
50 x 10

Hamstring Curls
140 x 7
140 x 7
140 x 7

Single Leg Calf Raise
85 x 12
90 x 11
90 x 11

Ah, I love PRs. My deadlifts had some serious trouble getting well into the 300s. I was stuck at 295/305 for quite a while. I decided to try for 315, and I nailed it with pretty solid form. It gave me confidence to go another 10 pounds, and I nailed that too. This time, my form started to slip. My lower back weakness became very obvious. It's alright, I hit my lower back pretty good in this workout; I'll make it a strength in no time. Good mornings own.

Meal1
4 egg whites, 1 egg, 1/2 cup flax cereal, 1/2 cup 2% milk, 10z apple juice, 15G brewer's yeast, multivitamin/mineral, vitamin C

Meal2 - PWO
2 scoops whey protein, 1 cup oats

Meal3
2 scoops egg protein, 2 TBSP PB, 2 slices WW bread, cucumber

Meal4
trioplex bar

Meal5
can tuna, 2oz chicken breast, 2 TBSP safflower mayo, 1 1/2 slices WW pita, celery

Meal6
tin sardines, 3oz chicken breast, 6oz brown rice, 20G olive oil dressing & golden flax seed, lettuce, tomato

Meal7
2 TBSP PB, 1 cup 2% cottage cheese

Solid diet. Did pretty decent on water drinking.

myCATpowerlifts · 10-25-2004, 10:58 PM

Quote:

Good mornings own.

10-19-2004, 10:18 AM	#5
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	greekblondechic Thanks for the support. I try to instill humor anywhere I can in life. Arnie's left nu Glad to hear it; I hope you enjoy it. From a scientific standpoint, this program is very well laid out. The results of others that use it speak for themselves. Hopefully my results will be just as astounding. I appreciate your interest. yellowmoomba I've decided that I'm no longer going to make specific numerical goals. If I make progress, then that's good enough for me. I find it pointless to attempt to predict my progression with a training protocol that I have never tried before. I suppose, as is the object with any powerlifting routine, my goals are to increase my 1RM in the three core lifts: bench press, squat, and deadlift. However, mass is welcome too. Thanks for the inquiry. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

10-19-2004, 10:25 AM	#6
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,586 Photos: 11	Nice journal name, lol. Good luck with Westside bro! 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

10-20-2004, 01:17 AM	#8
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	MonStar Thanks, I'm glad you like the name. You are one of the people who inspired me to try this program. BulkMeUp Ah, that's a good idea for my next journal. I felt it went very well too. The first workout after a week off always feels great. However, I didn't expect to throw up more weight than before the week off. Maybe my bench press will get back to where it was too. I didn't workout today. Tuesdays are always rough. I come home from work about 11:30PM Monday night, poke around on the computer for 15 minutes, throw down my last meal, take care of oral hygiene, and get to sleep. I have to wake up at 6:45AM for class, which goes until 10:20AM. I get home about 10:45AM. Then, I have to leave for work again by 1:00PM. I usually try to make my lunches for work, take a little power nap (About 30 minutes today), and relax for a few. Meal1 4 egg whites, 1 egg, 1 cup flax cereal, 1 cup 2% milk, multivitamin/mineral, vitamin C Meal2 4oz chicken breast, 2 slices WW bread, 2 TBSP PB, cucumber Meal3 2 scoops egg protein, 2 TBSP PB, 6oz brown rice, cucumber Meal4 trioplex bar Meal5 can tuna, 2oz chicken breast, 2 TBSP safflower mayo, 1 1/2 slices WW pita, celery Meal6 tin sardines with mustard, 3oz chicken breast, 6oz brown rice, 20G olive oil dressing & golden flax seed, lettuce, tomato Meal7 1 cup 2% cottage cheese, 2 TBSP PB Diet was good today. I went a little heavy on the PB, but no biggie. I still got a good mix of other EFAs. My nap ran a little long and I needed something quick. That was the quickest fat source available. I'm excited about ME bench day tomorrow. I'm even more excited about waking up on my own time. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

10-20-2004, 04:05 PM	#9
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	I figured I would post my current maxes for each of the three core lifts: Bench Press - 225 Squat - 255 Deadlift - 305 I'll post today's workout and diet later tonight. Just a random addition to the journal that I think is very important in a routine like this. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

10-20-2004, 05:32 PM	#10
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,586 Photos: 11	Pretty decent 1RM's so far CP, I am sure that you'll increase them though pretty easily. Westside shoots up your current 1RM's like crazy the first time you try it. At least in my experience. 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

10-18-2004, 11:06 PM	#1
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	Man Boobs of Steel I officially started doing the Westside routine today. I had my first workout, and I really enjoyed it. I figured a journal would be appropriate. Hey, who doesn't want man boobs of steel? Well, ladies I guess... Anyway, down to the meat of the journal. Squat/DL ME: Squats 135 x 3 155 x 3 175 x 3 195 x 3 215 x 1 235 x 1 245 x 1 255 x 1 SLDLs 225 x 6 225 x 6 225 x 6 Decline Situps 50 x 8 50 x 8 50 x 8 50 x 8 Bodybuilder Full Squats 185 x 5 185 x 5 Single Leg Calf Raise 80 x 10 80 x 10 I finished this workout in almost exactly an hour, which includes a couple minutes of jumping jacks before I began, and 5-10 minutes of stretching at the end. I have been practicing my squat form heavily with no weights, just the bar, and an all throughout my last cycle of P-RR-S; I think it paid off. It felt really solid. I may have possibly been able to hit 265, but since I have no spotter or power rack I tend to be extremely careful when squatting. I can always dump the weight if necessary, but I don't want to give my dad a heartattack. I have thrown in a little quad and calf work to maintain a more rounded physique. However, I am willing to cut that out if I find I need to focus on targeted accessory work more to increase weight on the core lifts. The bodybuilder squats are performed with a closer stance and my butt nearly touches the floor. Definitely more quad activation that way. The calf raises are held for a second at the top; it helps me maintain my mind muscle connection. Meal1 4 egg whites, 1 egg, 1/2 cup flax cereal, 1/2 cup 2% milk, 1 cup apple juice, 20G brewer's yeast, multivitamin/mineral, vitamin C Meal2 - PWO 1 cup oats, 2 scoops whey in water Meal3 2 scoops egg protein, 2 TBSP PB, 2 slices WW bread, cucumber Meal4 trioplex bar Meal5 can tuna, 2oz chicken breast, 2 TBSP safflower mayo, 1 1/2 slices WW pita, celery Meal6 tin sardines in olive oil, 3oz chicken breast, 6oz brown rice, 20G olive oil dressing & golden flax seed, lettuce, tomato Meal7 1 cup 2% cottage cheese, 2 TBSP PB My diet is going to look just like that most of the time, but with slight tailoring. I usually shoot for about 3700-4000 calories per day. I allow two cheat day per week, during which I usually have more. I am lean bulking right now. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

10-18-2004, 11:10 PM	#2
greekblondechic I'm special :) Join Date: Dec 2003 Location: NJ Posts: 7,791	One of the funniest journal names I've seen.. GOOD LUCK!!!! I can do it I WILL be a size 5.

10-19-2004, 12:12 AM	#3
Cold Iron High $ociety Join Date: Jul 2003 Location: ONtario Posts: 1,616	Cool. I'm gonna follow your journal and maybe take a stab at this routine in a couple weeks.

10-19-2004, 07:10 AM	#4
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	Do you have any specific goals with your new program? http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

10-19-2004, 12:29 PM	#7
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,636	'Man Boobs of Steel'? Nice title... considering you first post was a leg workout, IMO it would be more appropriate to call it 'Buns-o-Steel' But great leg wo.

10-20-2004, 10:45 PM	#14
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	Bench Press ME: Bench press 135 x 3 155 x 3 175 x 3 195 x 3 215 x 1 235 x Miss 235 x Miss 225 x 1 CG Bench Press 175 x 5 175 x 5 175 x 5 Yates Rows 175 x 7 175 x 7 175 x 7 Military Press 125 x 5 125 x 4 CG Supinated Chinups 25 x 7 25 x 6 I felt really good after the workout. I forsee a little DOMS from this, but that's the way I like it. The misses on the bench press were a little disconcerting. As I said, I used to bench press 265 the wrong way, so it is mentally disappointing to see lower numbers. However, I have faith that I will surpass those numbers. I just have to keep on truckin'. The second attempt was better than the first, but still not enough. I believe it's my lats holding me back because I got stuck a relatively small distance from my trunk, but I'm not entirely sure. I need to get SF in here to give me some advice on that one. For the most part, my accessory work felt good. My military presses were a little weak. My triceps were very fatigued by that point. I hit the CGs really hard. Also, I am definitely increasing the weight on those rows next time. Meal1 4 egg whites, 1 egg, 1 cup flax cereal, 3/4 cup 2% milk, multivitamin/mineral, vitamin C Meal2 2 scoops egg protein, 2 TBSP PB, 2 slices WW bread, cucumber Meal3 - PWO 2 scoops whey protein, 1 cup oats Meal4 trioplex bar Meal5 can tuna, 2oz chicken breast, 2 TBSP safflower mayo, 1 1/2 slices WW pita, celery Meal6 tin sardines in olive oil, 3oz chicken breast, 6oz brown rice, 20G olive oil dressing & golden flax seed, lettuce, tomato Meal7 egg plant parmesan, 1 cup 2% cottage cheese Diet was good, minus that cheat meal at the end. I didn't go crazy with the portion, so it wasn't that bad. I think that is one of the better cheat meals I have had in a while, and I get another one or two tomorrow. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

10-20-2004, 10:58 PM	#15
Cold Iron High $ociety Join Date: Jul 2003 Location: ONtario Posts: 1,616	CowPimp - heres a sweet article from gr81 for Determining and Strengthening Weaknesses for bench and squat http://www.ironmagazineforums.com/sh...ad.php?t=36131 (Determining strengths and weaknesses in powerlifts)

10-20-2004, 11:44 PM	#16
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	Awesome. <-- throwing up his W Seriously, I hope you see immediate results. Your bench may be a little slower to progress, but Westside produces insane gains in squats and deads. Just give it an honest 9 weeks and retest your maxes and I think you'll be very happy. yay.

10-21-2004, 11:04 AM	#17
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	Arnie's left nu Ah, very informative! Thanks so much. I just ran into my basement an played around with some really light weight to see if I could implement any of the coaching points. I think my main problem is keeping my elbows perpendicular. It's hard though, because I cannot do as much weight that way. However, my ROM is drastically reduced. I'm sure I will fully adapt after more practice. Saturday Fever I'm glad to see you've stopped by. I really enjoyed the first two workouts so far. Today will be my first DE workout. It is a nice change of pace from the standard bodybuilding routine. You, in particular, have been my inspiration to try this routine. I plan on sticking with it for at least two cycles. However, if my progress is as good as I anticipate, then I may stick with it for a little longer. I still need to try other things, but I would definitely like to increase my relative strength. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

10-21-2004, 03:59 PM	#18
russianalex Super Pumper Join Date: Oct 2004 Location: Philadelphia Posts: 36 Photos: 3	how do you eat so much? i dotn really understand what all of the food is for man im confused KEEP AT IT, AND YOU WILL MOST CERTAINLY SUCEED WEIGHT=180 HEIGHT=5'10" BENCH=150 LEG PRESS=220 PUSHUPS=20 MAX (I CAN DO 20) CRUNCHES=50-70(DEPENDING ON THE DAY AND TIME) SITUPS=30 MAX

10-21-2004, 05:42 PM	#20
myCATpowerlifts Registered User Join Date: Jan 2004 Location: The lone star state Posts: 6,261 Photos: 2	haha that should be a my journal name lol if i had one that is

10-21-2004, 11:14 PM	#21
Cold Iron High $ociety Join Date: Jul 2003 Location: ONtario Posts: 1,616	Yah, I hear you CP. I'm trying to fix my bench form too but I usually get frustrated mid WO and revert back to my old form.

10-22-2004, 01:56 AM	#22
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	myCATpowerlifts I'm glad you like it. You should try starting a journal; it definitely helps me track my progress and keep in line. Arnie's left nu Just keep at it man! Sometimes I want to give up on it, but I know it will be worth it in the long run. If nothing else, it greatly reduces the chance of injury. Bench pressing wrong can certainly leave one more prone to injury. Squat/Deadlift DE: Conventional Deadlifts 165 x 2 165 x 2 165 x 2 165 x 2 175 x 2 175 x 2 175 x 2 175 x 2 Romanian Deadlifts 185 x 9 185 x 9 185 x 7 Decline Situps 50 x 9 50 x 9 50 x 9 50 x 9 Lunges 70 x 6 70 x 6 Single Leg Calf Raise 80 x 12 80 x 12 I definitely accurately predicted that DOMS. I have it all over. Still a little lingering DOMS from squat/deadlift ME day, but a lot from bench press ME day too. Shoulders, lats, tris, and a little bit of pec soreness too. However, that didn't stop me from having a kick ass workout. I really enjoyed the DE lifts. Even when I increased the weight, I was pulling that weight up QUICK. It takes a couple tenths of a second to reach maximum velocity, and then I'm off. It requires a totally different mindset to get that weight up as fast as possible despite the relatively low resistance. The Romanian deadlifts really did a number on me too. My form started getting sloppy on the last few reps. My lower back was barely holding up. My grip also got a little weak. This lead me into doing decline situps instead of weighted crunches. I figured that my lower back could use the work more. I'm happy; I made my first alteration to the plan, which is a big part of Westside. Meal1 4 egg whites, 1 egg, 1 cup flax cereal, 3/4 cup 2% milk, multivitamin/mineral, vitamin C Meal2 trioplex bar Meal3 2 scoops egg protein, 2 TBSP PB, 2 slices WW bread, cucumber Meal4 can tuna, 2oz chicken breast, 2 TBSP safflower mayo, 1 1/2 slices WW pita, celery Meal5 - PWO 2 scoops whey protein, 1 cup oats Meal6 steak, mashed potatoes, corn, mixed salad Meal7 ham sandwich (lettuce, tomato, mustard, WW bread), 2 sticks string cheese, glass 2% milk Meal8 2 TBSP PB, 1 cup 2% cottage cheese Had some nice cheat meals today. Good stuff. I ate dinner at my mom's house for meal 6, and I snacked on some stuff at my buddy's place for meal 7. All in all I was pleased with the diet. I didn't go crazy on the cheats; the calories were well within the boundaries of an acceptable cheat. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

10-22-2004, 12:38 PM	#23
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	Did you finish the session and feel like you hadn't done anything? My first few DE days I went home feeling like I hadn't done a thing. But PRs kept coming so I never complained. yay.

10-23-2004, 12:57 AM	#25
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	HIIT Cardio 15-20 minutes of jogging I've been slacking on the cardio a little bit as of late. I'm trying to make sure I get it in twice per week, if possible. I almost never time my intervals. I warm-up with about 1-2 minutes of fast paced walking, then I jog for another 2-3 minutes, then I do my first jogging at an increased intensity level. I go until I start to run out of breath, then jog at a pace that allows me to catch my breath, then repeat. I don't do it perfect, but I think I should still reap the benefits. Meal1 4 egg whites, 1 egg, 1 cup flax cereal, 1 cup 2% milk, multivitamin/mineral, vitamin C Meal2 - PWO 2 scoops whey protein, 1 cup oats Meal3 2 scoops egg protein, 2 TBSP PB, 2 slices WW bread, cucumber Meal4 trioplex bar Meal5 can tuna, 2oz chicken breast, 2 TBSP safflower mayo, 1 1/2 slices WW pita, celery Meal6 tin sardines in olive oil, 3oz chicken breast, 6oz brown rice, 20G olive oil dressing & golden flax seed, lettuce, tomato Snack 1 cup 2% milk, 1 scoop egg protein Meal7 2 TBSP PB, 1 cup 2% cottage cheese Solid diet. Nothing to complain about. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

10-23-2004, 10:56 AM	#26
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,460	Heya man lookin good! I didn't realize you had this journal. I want to try some westside lifting soon so I guess it looks like I'll be watching ya until then. "Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Today I do what others will not so thats tomorrow I can do what others cannot!

10-24-2004, 01:18 AM	#27
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	Note: Those lunges the previous workout were DB lunges. I'm not that weak. DeadBolt I'm glad you've come to visit. I hope I can be a good guinea pig for you. I really enjoy the routine so far. However, the real enjoyment will come with the PRs. I have a lot of hope for what this program can do. Bench Press DE: Bench Press 115 x 3 115 x 3 115 x 3 115 x 3 125 x 3 125 x 3 125 x 3 125 x 3 Incline CG Bench press 115 x 10 135 x 7 135 x 7 Bent Rows @ 90 155 x 7 155 x 7 155 x 6 Upright Rows 115 x 6 115 x 5 One Arm DB Rows 100 x 7 100 x 7 Things felt good today. I think I finally have my bench press form down. Before, I was overthinking it. I was trying to tuck in my elbows too much. It was creating an akward position for my wrists. It helped me make that barbell fly up. I was exploding hard. I think I may have to raise the weight a little more. I was also quite pleased with in incline CGs. Although that isn't much weight, the last time I tried them I did quite a bit less. I was going to do hammer curls, but I have identified that my lats need more training. I am taking a new approach to the split. Next week my workouts will focus a little more on lower back during squat/deadlift days, and more on lats during bench press day. The split will look like this: Main Exercise x 8 - ME/DE Accessory #1 x 3 - Lower Back/Core and Lats Accessory #2 x 3 - Lower Back/Core and Lats Accessory #3 x 3 - Hamstrings/Gluts and Triceps Accessory #4 x 3 - Calves and Shoulders The split will remain like this until I overcome these weaknesses. I foresee good mornings and lots of rows. Meal1 4 egg whites, 1 egg, 1 cup flax cereal, 3/4 cup 2% milk, multivitamin/mineral, vitamin C Meal2 - PWO 2 scoops whey protein, 1 cup oats Meal3 2 scoops egg protein, 2 TBSP PB, 2 slices WW bread, cucumber Meal4 trioplex bar Meal5 can tuna, 2oz chicken breast, 2 TBSP safflower mayo, 1 1/2 slices WW pita, celery Meal6 6.5oz salmon, 6oz brown rice, lettuce, tomato Snack 1 cup 2% milk, 1 scoop egg protein Meal8 2 TBSP PB, 1 cup 2% cottage cheese Good eating today. I also drank more water than I have been. That is really where I've been slacking in my diet. I'm trying to get back in the habit. The salmon was a nice change of pace, and it works perfectly in the isocaloric diet. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

10-25-2004, 01:33 AM	#28
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	HIIT Cardio 15-20 minutes of jogging. Meal1 4 egg whites, 1 egg, 1/2 cup flax cereal, 1/2 cup 2% milk, 1 cup apple juice, 20G brewer's yeastmultivitamin/mineral, vitamin C Meal2 - PWO 2 scoops whey protein, 1 cup oats Meal3 2 scoops egg protein, 2 TBSP PB, 2 slices WW bread, cucumber Meal4 trioplex bar Meal5 can tuna, 2oz chicken breast, 2 TBSP safflower mayo, 1 1/2 slices WW pita, celery Meal6 tin sardines, 3oz chicken breast, 6oz brown rice, 20G olive oil dressing & golden flax seed, lettuce, tomato Snack 1 cup 2% milk, 1 scoop egg protein Meal7 2 TBSP PB, 1 cup 2% cottage cheese I did good on the water again; diet was also solid. I didn't slack on the cardio, which was good. I made next week's routine. I'm holing off on doing the same ME exercises for a while. I want to give it a few weeks before I see my maxes again. I max out on deadlifts tomorrow though. What do you guys think of implementing cleans as an additional lower back exercise? I was thinking it might even workout as a good DE lift. Although, I could see it as a good accessory exercise too. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

10-25-2004, 10:54 PM	#29
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	Squat/Deadlift ME: Conventional Deadlifts 185 x 3 205 x 3 225 x 3 245 x 3 265 x 1 285 x 1 315 x 1 325 x 1 Good Mornings 175 x 5 175 x 5 175 x 5 Decline Situps 50 x 10 50 x 10 50 x 10 Hamstring Curls 140 x 7 140 x 7 140 x 7 Single Leg Calf Raise 85 x 12 90 x 11 90 x 11 Ah, I love PRs. My deadlifts had some serious trouble getting well into the 300s. I was stuck at 295/305 for quite a while. I decided to try for 315, and I nailed it with pretty solid form. It gave me confidence to go another 10 pounds, and I nailed that too. This time, my form started to slip. My lower back weakness became very obvious. It's alright, I hit my lower back pretty good in this workout; I'll make it a strength in no time. Good mornings own. Meal1 4 egg whites, 1 egg, 1/2 cup flax cereal, 1/2 cup 2% milk, 10z apple juice, 15G brewer's yeast, multivitamin/mineral, vitamin C Meal2 - PWO 2 scoops whey protein, 1 cup oats Meal3 2 scoops egg protein, 2 TBSP PB, 2 slices WW bread, cucumber Meal4 trioplex bar Meal5 can tuna, 2oz chicken breast, 2 TBSP safflower mayo, 1 1/2 slices WW pita, celery Meal6 tin sardines, 3oz chicken breast, 6oz brown rice, 20G olive oil dressing & golden flax seed, lettuce, tomato Meal7 2 TBSP PB, 1 cup 2% cottage cheese Solid diet. Did pretty decent on water drinking. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

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