About that time I (nutrition)

Double D · 09-27-2006, 02:44 PM

Thank you Archie, I think I am giving the westside training a goal once I can really get it figured out.

Archangel · 09-27-2006, 02:52 PM

You'll hit your goals, no problem!!!

Double D · 09-28-2006, 01:33 PM

Monday-- ME Bench

1. ME movement--work to 1rm.
rotate like this:
bench press - 3 weeks
board press or rack press - 3 weeks
floor press - 3 weeks
repeat
2. Inlcine Bench press 3 x 8-10
3. Barbell Rows 3-4 x 8
4. 1 arm db overhead tricep ext. 3 x 10
5. DB curls 3 x 8
5. Bent over laterals 3 x 10

Wednesday -- ME Squat/DL

1. ME movement--work to 1rm
rotate like this:
good mornings in rack -- 2 weeks
rack pulls -- 2 weeks
box squat -- 2 weeks
deadlift - 1 week
squat - 1 week
repeat
2. DB or Barbell Lunges 3 x 8
3. Glute ham raise 3 x 8
4. Pullups or pulldowns 3 x 10
5. Hyperextensions (when you can) 3 x 10
5. weighted Abs work- whatever you like 3 sets x 10

Thursday -- DE Bench

1. Bench Press - 185 or 225(depending on where I'm at) 1 set max reps up to 20, then add weight. If you do 185x20, go to 225. if you get 225 x 20, go to 250.
2. DB Bench Press - 3 x 10
3. close grip bench press - 3 x 6-8
4. DB Rows - 3 x 10-12
5. BB or DB Shoulder Press - 3 x 10
6. Bent over laterals - 3 x 10

Saturday -- DE Squat/DL
(Since I won't be doing speed work, I'll be doing rep work here on the squat)
1. squats -- 3 x 8
2. SLDL -- 3 x 8
3. pullups or pulldowns -- 3 x 10
4. hyperextensions - 3 x 10
5. non-weighted ab work of your choice - 3 x 15

Well there it is. I got a ton of help from Stewart! Thanks alot buddy. i truely appreciate it. But this is the bodybuilders version of the westside program.

Triple Threat · 09-28-2006, 06:16 PM

The workout looks good, Double D.

JerseyDevil · 09-28-2006, 06:34 PM

Quote:

Originally Posted by Double D

Monday-- ME Bench

1. ME movement--work to 1rm.
rotate like this:
bench press - 3 weeks
board press or rack press - 3 weeks
floor press - 3 weeks
repeat
2. Inlcine Bench press 3 x 8-10
3. Barbell Rows 3-4 x 8
4. 1 arm db overhead tricep ext. 3 x 10
5. DB curls 3 x 8
5. Bent over laterals 3 x 10

Wednesday -- ME Squat/DL

1. ME movement--work to 1rm
rotate like this:
good mornings in rack -- 2 weeks
rack pulls -- 2 weeks
box squat -- 2 weeks
deadlift - 1 week
squat - 1 week
repeat
2. DB or Barbell Lunges 3 x 8
3. Glute ham raise 3 x 8
4. Pullups or pulldowns 3 x 10
5. Hyperextensions (when you can) 3 x 10
5. weighted Abs work- whatever you like 3 sets x 10

Thursday -- DE Bench

1. Bench Press - 185 or 225(depending on where I'm at) 1 set max reps up to 20, then add weight. If you do 185x20, go to 225. if you get 225 x 20, go to 250.
2. DB Bench Press - 3 x 10
3. close grip bench press - 3 x 6-8
4. DB Rows - 3 x 10-12
5. BB or DB Shoulder Press - 3 x 10
6. Bent over laterals - 3 x 10

Saturday -- DE Squat/DL
(Since I won't be doing speed work, I'll be doing rep work here on the squat)
1. squats -- 3 x 8
2. SLDL -- 3 x 8
3. pullups or pulldowns -- 3 x 10
4. hyperextensions - 3 x 10
5. non-weighted ab work of your choice - 3 x 15

Well there it is. I got a ton of help from Stewart! Thanks alot buddy. i truely appreciate it. But this is the bodybuilders version of the westside program.

Good looking program! One observation though, and I mean this in a most constructive way. You mentioned earlier you have never lifted for strength, just size, and that you were interested in a program that would increase your strength. Westside is perfect for that goal, but the above program is no Westside my friend. If Louie Simmons were dead (which he isn't), he would be turning over in his grave hearing of this program

.

Stewart20 · 09-28-2006, 07:41 PM

Quote:

Originally Posted by JerseyDevil

Good looking program! One observation though, and I mean this in a most constructive way. You mentioned earlier you have never lifted for strength, just size, and that you were interested in a program that would increase your strength. Westside is perfect for that goal, but the above program is no Westside my friend. If Louie Simmons were dead (which he isn't), he would be turning over in his grave hearing of this program

.

we did change up a lot of things to suit DD's needs. I suggested he replace speed work with repetition work cause I don't think anyone other than competitive powerlifters needs the speed work. Other than that, I don't think it's too far off from a traditional westside template.

Double D · 09-29-2006, 04:40 PM

TT-Took alot of good advice and with Stewart's help I got this together. I look at this as being kinda a bodybuilders way of westside.

JD-Yeah we know its not strictly westside. Kinda westside with a twist. i think it should still be pretty easy to see strength increases on this. Thanks for the observation though.

Stewart- I agree with that 100%. We have kept a ton of back work along with the ME days. The only differnce is we replaced speed work with rep work. More suited for a BB'ers lifestyle.

Double D · 09-29-2006, 04:47 PM

Last night, felt kinda tired but decided to go ahead and hit it last night.

Bench
135x8
155x8
185x3
225x3
250x3
275x3
300x1
305x1
*Didnt go any higher because I didnt know if I was suppose to go to failure or not. My bench is kinda crappy right now because I am still kinda recovering from my shoulder injury, but it will soon be awesome!

Incline
185x10
205x8
195x10

DB Rows (did these because I have horrible form with BB rows)
80x10
90x10
100x10
110x8

Skulls (decided to do these this time because I had a spot)
125x10
125x10
125x8

Bent over laterals
25 DB'sx10
25 DB'sx10
25 DB'sx10

Well I really did enjoy this! My bench isnt even close to where I want it, but I think it will be soon. I was kinda tired before hand so I popped an ephedra. Wow what a headache I had afterwards! No more of those.

Archangel · 09-29-2006, 04:55 PM

Wow, wish I could have those numbers, excellent my Friend, hope the shoulder is healin good!!!

Double D · 09-29-2006, 04:59 PM

Archie you do have those numbers plus some!

Triple Threat · 09-29-2006, 07:01 PM

Quote:

Originally Posted by Double D

Bench
305x1
*Didnt go any higher because I didnt know if I was suppose to go to failure or not.

It's your choice. Some weeks I would go to failure. Other weeks I would call it quits when I got the rep, but struggled with it.

JerseyDevil · 09-29-2006, 07:37 PM

My sincere apologies to both Stewart and Double D. I looked at that program and all I saw was the DE portion, and the accessory work on ME day. Never noticed the 'work to 1 RM'. All I can say is I feel like a dumbass.
That said, yes I agree, this does look like a good Westside for BB'ers

.

Double D · 09-29-2006, 07:51 PM

No problem JD. No hard feelings whatsoever.

TT-Thanks for the help. I will next time.

Double D · 09-29-2006, 08:12 PM

Oh and by the way I have been taking in around 4500 cals a day. And around 275 grams of protein. I weighed this morning at 212. Trying to get a litle bulk going on besides I will need the calories to put on the strength I am looking for.

Stewart20 · 09-29-2006, 09:00 PM

Quote:

Originally Posted by Double D

Last night, felt kinda tired but decided to go ahead and hit it last night.

Bench
135x8
155x8
185x3
225x3
250x3
275x3
300x1
305x1
*Didnt go any higher because I didnt know if I was suppose to go to failure or not. My bench is kinda crappy right now because I am still kinda recovering from my shoulder injury, but it will soon be awesome!

Incline
185x10
205x8
195x10

DB Rows (did these because I have horrible form with BB rows)
80x10
90x10
100x10
110x8

Skulls (decided to do these this time because I had a spot)
125x10
125x10
125x8

Bent over laterals
25 DB'sx10
25 DB'sx10
25 DB'sx10

Well I really did enjoy this! My bench isnt even close to where I want it, but I think it will be soon. I was kinda tired before hand so I popped an ephedra. Wow what a headache I had afterwards! No more of those.

Glad you enjoyed it! This is perfect. next time on a ME lift, just go till you can't do anymore....if you fail, drop the weight 5-10 pounds and try again. Keep going until you hit a weight though, don't want to end on a failed attempt. you want your body to remember the successful attempt....

Keep it up, with 4500 cal a day and a strength program, you will be out benching me in no time...

Double D · 09-29-2006, 09:19 PM

Well this is what I am hoping for. My all time best was 365lbs about 3 years ago. I want to smash that however! I want atleast 4 plates. I know its going to take time and hard work but I am in it for the long haul!

Stewart20 · 09-30-2006, 09:50 AM

Quote:

Originally Posted by Double D

Well this is what I am hoping for. My all time best was 365lbs about 3 years ago. I want to smash that however! I want atleast 4 plates. I know its going to take time and hard work but I am in it for the long haul!

you'll definitely hit that. You are young enough, and apparently hungry enough to get there. See, I hit my all time best lift when I was already 31, what I wouldn't give to go back to 21 and try it all over again.

Just keep your calories high, and your strength will explode. Of course, you have to remember you might lose some definition or whatever, but as you probably already know, you can't have both. I am trying to keep my calories kind of in check, and I already see my strength is suffering a tiny bit. MY lifts are steadily going up, but it's not like I know it can be if I ate more

Double D · 09-30-2006, 01:01 PM

Yeah I think in the past month I have already lost some definition because I have tried to keep my calories pretty high. Its ok though, thats what cutting time is for. I am going to do legs tommorow. Wish me luck!

Stewart20 · 09-30-2006, 01:31 PM

Quote:

Originally Posted by Double D

Yeah I think in the past month I have already lost some definition because I have tried to keep my calories pretty high. Its ok though, thats what cutting time is for. I am going to do legs tommorow. Wish me luck!

which max effort lift are you gonna use tomorrow?

Double D · 10-02-2006, 04:18 PM

Quote:

Originally Posted by Stewart20

which max effort lift are you gonna use tomorrow?

Well I decided to start back over because all the hours at work have been very physical for once and I have been exhausted. I just started over today.

ME Bench
135x8
135x8
155x8
185x5
225x3
250x3
275x3
305x1
310x1 (stopped there, definitly couldnt have did more) *however it is 5lbs higher, but I simply felt better today!)

Incline
185x8
185x8
185x8
*Was pretty easy I think I am goin to jump to 190lbs next week.

Db Rows
100x10
100x10
100x10
*made sure I was doing these without straps.

Skulls
105x10
105x10
105x8

DB Curls
35x10
35x10
35x8
*Damn biceps are super weak!

Bent over Laterals
25lbs. DB'sx10
25lbs. DB'sx10
25lbs. DB'sx10

Another good workout. Not my strongest numbers yet, but of course trying to come back from that bum shoulder. Besides I only got 3 days in lifting last week because I am currently working 80 hours a week. So yeah I am at work writting this right now.

Next workout day is Weds. ME Squat/Deads. Am trying to cut my calories a bit. Noticed an increase of BF. Cant stand being chubby! 212.2 lbs. today.

Triple Threat · 10-02-2006, 06:03 PM

OK.

That workout gets the seal of approval.

Double D · 10-02-2006, 06:09 PM

I am glad you like it TT. I am always so wore out at the end. But of course I did this one right after I got up and the other one right after work. I need a day where I can just get in there about 5 o'clock whenever my body is at its peak.

fufu · 10-02-2006, 06:22 PM

Solid numbers all around! How is the shoulder?

Double D · 10-02-2006, 06:23 PM

Shoulder has been pretty darn good. zero pain. I was just happy my bench was somewhere in the area that it was before I got hurt.

Archangel · 10-03-2006, 01:59 PM

Fantastic w/o, glad the shoulder is doin good too!!!

Double D · 10-03-2006, 05:45 PM

Arch- Ya shoulder is doing fine.

Decided I had better get my diet into check. Have been eating like some shit lately.

Today
Meal 1
3 whites and 1 whole egg
whole wheat toast (ff and no cal spray butter)
2 cups of skim milk

Meal 2
Detour bar

Meal 3
Handful of almonds
1 scoop of whey

Meal 4
Chicken breast
green beans

Meal 5
will 2 scoops of whey

Damn diet I hate it.

09-27-2006, 02:44 PM	#181
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Thank you Archie, I think I am giving the westside training a goal once I can really get it figured out.
	www.crossfit.com

09-27-2006, 02:52 PM	#182
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	You'll hit your goals, no problem!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

09-28-2006, 01:33 PM	#183
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	Monday-- ME Bench 1. ME movement--work to 1rm. rotate like this: bench press - 3 weeks board press or rack press - 3 weeks floor press - 3 weeks repeat 2. Inlcine Bench press 3 x 8-10 3. Barbell Rows 3-4 x 8 4. 1 arm db overhead tricep ext. 3 x 10 5. DB curls 3 x 8 5. Bent over laterals 3 x 10 Wednesday -- ME Squat/DL 1. ME movement--work to 1rm rotate like this: good mornings in rack -- 2 weeks rack pulls -- 2 weeks box squat -- 2 weeks deadlift - 1 week squat - 1 week repeat 2. DB or Barbell Lunges 3 x 8 3. Glute ham raise 3 x 8 4. Pullups or pulldowns 3 x 10 5. Hyperextensions (when you can) 3 x 10 5. weighted Abs work- whatever you like 3 sets x 10 Thursday -- DE Bench 1. Bench Press - 185 or 225(depending on where I'm at) 1 set max reps up to 20, then add weight. If you do 185x20, go to 225. if you get 225 x 20, go to 250. 2. DB Bench Press - 3 x 10 3. close grip bench press - 3 x 6-8 4. DB Rows - 3 x 10-12 5. BB or DB Shoulder Press - 3 x 10 6. Bent over laterals - 3 x 10 Saturday -- DE Squat/DL (Since I won't be doing speed work, I'll be doing rep work here on the squat) 1. squats -- 3 x 8 2. SLDL -- 3 x 8 3. pullups or pulldowns -- 3 x 10 4. hyperextensions - 3 x 10 5. non-weighted ab work of your choice - 3 x 15 Well there it is. I got a ton of help from Stewart! Thanks alot buddy. i truely appreciate it. But this is the bodybuilders version of the westside program.
	www.crossfit.com

09-29-2006, 04:40 PM	#187
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	TT-Took alot of good advice and with Stewart's help I got this together. I look at this as being kinda a bodybuilders way of westside. JD-Yeah we know its not strictly westside. Kinda westside with a twist. i think it should still be pretty easy to see strength increases on this. Thanks for the observation though. Stewart- I agree with that 100%. We have kept a ton of back work along with the ME days. The only differnce is we replaced speed work with rep work. More suited for a BB'ers lifestyle.
	www.crossfit.com

09-29-2006, 04:47 PM	#188
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	Last night, felt kinda tired but decided to go ahead and hit it last night. Bench 135x8 155x8 185x3 225x3 250x3 275x3 300x1 305x1 Didnt go any higher because I didnt know if I was suppose to go to failure or not. My bench is kinda crappy right now because I am still kinda recovering from my shoulder injury, but it will soon be awesome! Incline* 185x10 205x8 195x10 DB Rows (did these because I have horrible form with BB rows) 80x10 90x10 100x10 110x8 Skulls (decided to do these this time because I had a spot) 125x10 125x10 125x8 Bent over laterals 25 DB'sx10 25 DB'sx10 25 DB'sx10 Well I really did enjoy this! My bench isnt even close to where I want it, but I think it will be soon. I was kinda tired before hand so I popped an ephedra. Wow what a headache I had afterwards! No more of those.
	www.crossfit.com

09-28-2006, 06:16 PM	#184
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,323 Photos: 4	The workout looks good, Double D.

09-29-2006, 04:55 PM	#189
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Wow, wish I could have those numbers, excellent my Friend, hope the shoulder is healin good!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

09-29-2006, 04:59 PM	#190
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	Archie you do have those numbers plus some!
	www.crossfit.com

09-29-2006, 07:37 PM	#192
JerseyDevil Done Join Date: Aug 2003 Location: Southern, NJ Posts: 5,176	My sincere apologies to both Stewart and Double D. I looked at that program and all I saw was the DE portion, and the accessory work on ME day. Never noticed the 'work to 1 RM'. All I can say is I feel like a dumbass. That said, yes I agree, this does look like a good Westside for BB'ers .

09-29-2006, 07:51 PM	#193
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	No problem JD. No hard feelings whatsoever. TT-Thanks for the help. I will next time.
	www.crossfit.com

09-29-2006, 08:12 PM	#194
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	Oh and by the way I have been taking in around 4500 cals a day. And around 275 grams of protein. I weighed this morning at 212. Trying to get a litle bulk going on besides I will need the calories to put on the strength I am looking for.
	www.crossfit.com

09-29-2006, 09:19 PM	#196
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	Well this is what I am hoping for. My all time best was 365lbs about 3 years ago. I want to smash that however! I want atleast 4 plates. I know its going to take time and hard work but I am in it for the long haul!
	www.crossfit.com

09-30-2006, 01:01 PM	#198
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	Yeah I think in the past month I have already lost some definition because I have tried to keep my calories pretty high. Its ok though, thats what cutting time is for. I am going to do legs tommorow. Wish me luck!
	www.crossfit.com

10-02-2006, 06:03 PM	#201
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,323 Photos: 4	OK. That workout gets the seal of approval.

10-02-2006, 06:09 PM	#202
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	I am glad you like it TT. I am always so wore out at the end. But of course I did this one right after I got up and the other one right after work. I need a day where I can just get in there about 5 o'clock whenever my body is at its peak.
	www.crossfit.com

10-02-2006, 06:22 PM	#203
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,733 Photos: 4	Solid numbers all around! How is the shoulder?
	fufu's 1337 Journal Your diet will set you free.

10-02-2006, 06:23 PM	#204
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	Shoulder has been pretty darn good. zero pain. I was just happy my bench was somewhere in the area that it was before I got hurt.
	www.crossfit.com

10-03-2006, 01:59 PM	#205
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Fantastic w/o, glad the shoulder is doin good too!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

10-03-2006, 05:45 PM	#206
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	Arch- Ya shoulder is doing fine. Decided I had better get my diet into check. Have been eating like some shit lately. Today Meal 1 3 whites and 1 whole egg whole wheat toast (ff and no cal spray butter) 2 cups of skim milk Meal 2 Detour bar Meal 3 Handful of almonds 1 scoop of whey Meal 4 Chicken breast green beans Meal 5 will 2 scoops of whey Damn diet I hate it.
	www.crossfit.com