Thread: Westsssssiiiiidddddeeeee!!!!!

This is good for me as I'll probably be following these exact workouts.

Still, come on man, stick with it. ;p

Well, finally someone who changes up routines more often than I do!!!

Originally Posted by Stewart20

Well, finally someone who changes up routines more often than I do!!!

Oh yea, get used to it

Whatup Mike

Originally Posted by Stewart20

Well, finally someone who changes up routines more often than I do!!!

Originally Posted by PreMier

Oh yea, get used to it

Whatup Mike

Where YOU been ?

Originally Posted by PreMier

Oh yea, get used to it

YEAH, where you been?!

Originally Posted by PreMier

Oh yea, get used to it

Whatup Mike

Yeah, I expect 2 new journals by August.

Nothing can seperate a man and his true love...

You better just rock it out now Mike.

soxmuscle
Sounds good to me, man. It was honestly that conversation we had that inspired me to get back on Westside, lol. I was thinking about my workouts and what works for me and to me it would be stupid not to be on Westside, when such an effective program is available/optimal.

Stewart
Yeah dude, honestly I change really often. Well, I always end up back at Westside so I'm not sure why I don't just do a deload week. I really think that I should do a deload week instead of always switching it up for a week. Because honestly what I do is every 4-6 weeks or even 6-8 weeks is just do a lighter more bodybuilding style program - and then switch back to Westside.

PreMier
I know right, lol. That's the truth, but everything is good. Same old sh-t, still banging away on Westside. Been away from IM for a year or so and during that time I was basically on Westside pretty much the entire time. Off and on, like always, but overall, stuck to Westside.

yellowmoomba
Thanks for stopping by, bro. And yeah I know what you mean I haven't seen Jake (PreMier) around lately at all the way he used to be!

JerseyDevil
Nice to see you're still around, bro.

AKIRA
Probably!

Gallaman
That's the truth, bro. Doing Westside today it felt so great to be back, I hope you're back soon!

Monday; 6-11-2007


DE Bench (60 minutes, 47 sets)

Speed Bench Presses
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3

Dropset
Machine Shoulder Presses
Stack x 8
215 x 8
185 x 8
155 x 8
125 x 8
95 x 8
65 x 8

Triset
Smith-Machine CG Bench Presses / Standing French Presses / Cable Pressdowns
190 x 8 / 95 x 6 / 115 x 12
190 x 8 / 95 x 6 / 115 x 12
190 x 8 / 95 x 6 / 115 x 10

Dips
15
15
15
15
15
15

Dropset
Pec-Deck Flyes
155 x 6
125 x 6
95 x 6
65 x 6
35 x 6

Seated DB Lateral Raises
25's x 12
25's x 12
25's x 11
25's x 10
35's x 7
35's x 6

Superset
Internal Cable Rotations / External Cable Rotations
12.5 x 12 / 12.5 x 12
12.5 x 12 / 12.5 x 12

Machine Crunches
125 x 20
125 x 20

Cardio
10 minutes of incline walking on the treadmill.


Diet- Really clean, as usual. The same old foods, high-protein, low-carb, and moderate/high-fat.

Sleep- 8 hours.

Tuesday; 6-12-2007


ME Squat/Deadlift (45 minutes, 23 sets)

Rack Deadlifts (bar set at knee level)
135 x 3
225 x 3
315 x 3
405 x 3
455 x 2
495 x 2
545 x 2
585 x 3! PR
635 x 3! PR

Seated Good Mornings
135 x 6
135 x 6
205 x 4
205 x 4
205 x 4

Bentover DB Rows
90's x 6
90's x 6
90's x 6
90's x 6
110's x 4! PR
110's x 4
100's x 5

Cable Crunches
Stack x 15
Stack x 15

Cardio
10 minutes of incline walking on the treadmill.


Diet- The usual, very clean. Today me and the wifey are heading up to Six Flags so hopefully I can keep my diet clean all day! I know I'll be slamming Michelob Ultra's all day, though, lol.

Sleep- 6 hours.

Weight- 214 lbs. fully clothed. Not too bad at all, about where I expected myself to be. I would rather hover around 205 lbs. personally, but whatever.

Here are today's videos, damn it feels great to be back on Westside. The rush from training heavy under 3 reps on Westside can't even be described.

Rack pulling 635 lbs. for a triple:



And then DB rowing the 110's for 4:

Originally Posted by yellowmoomba

Where YOU been ?

Originally Posted by JerseyDevil

YEAH, where you been?!

Chillin like a villian. I will start working out again someday.

Rack Deadlifts (bar set at knee level)
135 x 3
225 x 3
315 x 3
405 x 3
455 x 2
495 x 2
545 x 2
585 x 3! PR
635 x 3! PR

You can always tell an experienced powerlifter when they are capable of generating incredible fiber recruitment in a one rep effort attempt. Here's what I mean Mike, this was my last rack pull workout about a week ago:

495x5
545x4
585x3
635x2

Yet my one rep max is 655 with rack pulls (I can do 675 though for sure) and yours is 745 - talk about generating force. If you ever took up competitive powerlifting you could be incredible in raw competitions...

Originally Posted by Gallaman

Yet my one rep max is 655 with rack pulls (I can do 675 though for sure) and yours is 745 - talk about generating force. If you ever took up competitive powerlifting you could be incredible in raw competitions...

How much do you guys think you could pull without straps? You do know they're not allowed in competition, right?

Originally Posted by Triple Threat

How much do you guys think you could pull without straps? You do know they're not allowed in competition, right?

Excellent point. My wrists, genetically, are like 5 inches, which is too bad because I can't imagine my forearms have much growth potential.

With that being said, when grip strength isn't taken into consideration, I can do pretty well deadlifting.

Mike - I hit a PR of 405 yesterday deadlifting, I'm getting pumped to start Westside next Sunday.

Originally Posted by soxmuscle

I hit a PR of 405 yesterday deadlifting

Does that put you close to the 2.5 x BW level?

Originally Posted by Triple Threat

Does that put you close to the 2.5 x BW level?

I'm hovering around 150 these days, I'm hoping with the help of Mike and his Westside programs I can get there in the next couple of months.

Originally Posted by Triple Threat

How much do you guys think you could pull without straps? You do know they're not allowed in competition, right?

Give me chalk and I can hold onto much more than I can deadlift. I train my grip exlusively for this reason. Chalk is not allowed in my gym and I hate going over/under with my grip in rack pulls because of the strain on the biceps. Just yesterday I strapped on 5 plates to a weight belt and dead hanged for 20 seconds after two previous all out sets with 3 and 4 plates. Excellent point T.

I was actually in a powerlifting competition in April near St. Louis just for the deadlift, and competed raw. I pulled a 551 on my second, and went for 584 on my third but missed because of slow speed from the floor - grip was not an issue. My best pull is 565 in the gym, no chalk, no wraps, no belt, set about three months ago now.

Originally Posted by soxmuscle

I'm hovering around 150 these days, I'm hoping with the help of Mike and his Westside programs I can get there in the next couple of months.

You'll get it with MJH's help for sure..

Originally Posted by Gallaman

Give me chalk and I can hold onto much more than I can deadlift. I train my grip exlusively for this reason. Chalk is not allowed in my gym and I hate going over/under with my grip in rack pulls because of the strain on the biceps. Just yesterday I strapped on 5 plates to a weight belt and dead hanged for 20 seconds after two previous all out sets with 3 and 4 plates. Excellent point T.

I was actually in a powerlifting competition in April near St. Louis just for the deadlift, and competed raw. I pulled a 551 on my second, and went for 584 on my third but missed because of slow speed from the floor - grip was not an issue. My best pull is 565 in the gym, no chalk, no wraps, no belt, set about three months ago now.

Well it seems as if you've got the grip work covered quite well.

Too bad about the chalk not being allowed. I don't think it's supposed to be allowed where I workout either, but I work out early in the morning when it's not crowded and no one has ever said anything. I'm careful with the chalk and clean up thoroughly when I'm done. It takes me several minutes to clean the bar and plates when I'm done deadlifting, but it's a small price to pay .

Originally Posted by Gallaman

Give me chalk and I can hold onto much more than I can deadlift. I train my grip exlusively for this reason. Chalk is not allowed in my gym and I hate going over/under with my grip in rack pulls because of the strain on the biceps. Just yesterday I strapped on 5 plates to a weight belt and dead hanged for 20 seconds after two previous all out sets with 3 and 4 plates. Excellent point T.

I was actually in a powerlifting competition in April near St. Louis just for the deadlift, and competed raw. I pulled a 551 on my second, and went for 584 on my third but missed because of slow speed from the floor - grip was not an issue. My best pull is 565 in the gym, no chalk, no wraps, no belt, set about three months ago now.

I lived in St.Louis for a year or 2. I will probably be personal training there soon as well. Where did you compete at?

Originally Posted by M.J.H.

Tuesday; 6-12-2007


ME Squat/Deadlift (45 minutes, 23 sets)

Rack Deadlifts (bar set at knee level)
135 x 3
225 x 3
315 x 3
405 x 3
455 x 2
495 x 2
545 x 2
585 x 3! PR
635 x 3! PR

Seated Good Mornings
135 x 6
135 x 6
205 x 4
205 x 4
205 x 4

Bentover DB Rows
90's x 6
90's x 6
90's x 6
90's x 6
110's x 4! PR
110's x 4
100's x 5

Cable Crunches
Stack x 15
Stack x 15

Cardio
10 minutes of incline walking on the treadmill.


Diet- The usual, very clean. Today me and the wifey are heading up to Six Flags so hopefully I can keep my diet clean all day! I know I'll be slamming Michelob Ultra's all day, though, lol.

Sleep- 6 hours.

Weight- 214 lbs. fully clothed. Not too bad at all, about where I expected myself to be. I would rather hover around 205 lbs. personally, but whatever.

Damn, Ive never tried Rack Deads. I dont know if I should cuz of the ol' back..

Oh and DITCH the michelob ultras. Miller Lites are only 1 calorie more and they have a higher alcohol %. Not sure if youre drinking the ultras for the taste(i dont drink alcohol for the taste period), but why devour empty calories unless they give back what you put in?

Becks Lite has 64 calories. But a 12 pack may only feel like a 6 pack. Kind of a double edged sword there.

I was wondering about the Becks I saw that to. Miller is the only thing I have been drinking as well. I just dont feel like I get a hangover with that choice.

Originally Posted by Double D

I was wondering about the Becks I saw that to. Miller is the only thing I have been drinking as well. I just dont feel like I get a hangover with that choice.

During the...hmm, fuck I dont remember which UFC...might have been the Randy Coture one, I drank almost all the Beck Lights and drove home just fine. Kind of a rip considering it was like $16?

Note to self....."No Becks".......I saw the Lite Henikens.....those sound good!

Fuck it if you are going to drink. Drink the real shit. Not this faggy piss.

What is the good shit that you Canadians drink?