Thread: Soxmuscle Presents: Westside Training

Looking forward to the new routine. Good luck!

Originally Posted by Pylon

Looking forward to the new routine. Good luck!

You're always one of my loyal readers, and I couldn't appreciate it more.

Thanks man, stay tuned.

Sunday; 6-17-2007

DE Bench

Speed Bench Presses
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

Dropset
Hammer Strength Shoulder Press
130 x 8
120 x 8
110 x 8
100 x 8
90x 8

Triset
CG Bench Press / Skullcrushers / Cable Pressdowns
95 x 8 / 50 x 8 / 50 x 8
95 x 8 / 50 x 8 / 50 x 8
95 x 8 / 50 x 8 / 50 x 8

Dropset
Pec-Deck Flyes
150 x 6
135 x 6
120 x 6
105 x 6
90 x 6

Bodyweight Dips
15
10
8
10
9

Standing DB Lateral Raises
25 x 10
22.5 x 10
20 x 10
17.5 x 10
15 x 10

Push-ups
10
10
10

Summary- I had 30 second intervals, or atleast was going down to get set after I watched the clock tick 30 times, which probably makes the intervals around 35 seconds. I really worked on controlling the bar on the negative while blasting it up. I thought I did real well, with more than 50% of my max at 135 aswell. I moved onto the shoulder press and really started too high for doing drop sets. Nonetheless, I persevered and was able to sneak out 8 reps of each set while only dropping 10 pounds per set. The tri-set absolutely destroyed my triceps. I went rather light but mainly because I usually don't do these and didn't want to shoot high as I did with the Shoulder Press. I rarely use the Pec Deck machine because I like to hit my chest from all angles with the cables, but I was in love with that machine on the drop set today. My chest was torched afterward. When I went over to the dip machine, I was able to sneak out 15 reps on the first set but was dying on every set that followed. On the last two sets upon failing I superset..ted.. using the dip machine because I was so burnt from the prior work. The lateral raises are becoming a familiar exercise for me so they worked like a charm. Upon finishing I did three sets of push-ups in the locker room while drinking my protein shake. I usually do that because I like the stretch I get. All and all, a phenomenal first Westside workout.

Diet-

• Bowl of Captain Crunch Berries w/ skim milk, glass of OJ
• 1.5 Scoops of Whey, 12 oz. fruit punch gatorade
• Salad w/ grilled chicken, pita bread

Sleep- 6 hours

After the salad w/ grilled chicken, pita bread meal around 1 PM...

- natural peanut butter w/ celery sticks, glass of milk
- turkey sandwhich in whole grain pita bread
- chicken breast, broccoli, baked potato

I'm pretty jammed and don't want to stuff myself, but depending on how late I stay up, I might have a little cottage cheese.

Tomorrow morning's workout: ME Deadlift/Squat

Nice workout. Not bad max weights to start with! Where are you looking for them to head other than up? As in where are you looking to end up at?

Originally Posted by Double D

Not bad max weights to start with!

I'll say. 1.5 x bw bench is impressive.

Good luck on the new program Sox!

How much does he weigh? I looked I see nothing.

Originally Posted by Double D

How much does he weigh? I looked I see nothing.

Age: 19 | Height: 5'7" | Weight: 150 lbs

Your suppose to make some sort of fun of me for not noticing that!

Nice work on that bench then buddy! Thats great!

Nice job, SM. Solid start.

Originally Posted by Double D

Nice workout. Not bad max weights to start with! Where are you looking for them to head other than up? As in where are you looking to end up at?

I really have no idea what to expect with Westside. I'm obviously hoping for astronomical gains, but I won't be disappointed if my lifts only go up so much. At this point, I'm at a standstill, and any increase is a positive in my opinion.

Originally Posted by JerseyDevil

I'll say. 1.5 x bw bench is impressive.

Good luck on the new program Sox!

Thanks, JD.

18 months ago when I was weighing close to 180 I was benching the same weight as I am now. I can't complain considering I dropped that much weight and am lifting the same amount.

Originally Posted by Double D

How much does he weigh? I looked I see nothing.

It's a good thing I have an off day tomorrow, I've got a bad cough.

*cough* Dumbass *cough*

Originally Posted by Pylon

Nice job, SM. Solid start.

I'm excited after these first two days. I'll be posting my workout from this morning soon.

Thanks for dropping in.

Monday; 6-18-2007

ME Deadlift/Squat

Deadlifts
135 x 3
165 x 3
195 x 3
225 x 3
255 x 3
285 x 3
315 x 3
345 x 2
375 x 1
405 x 1

Nautilus Leg Extensions
200 x 6
200 x 6
200 x 6
200 x 6
200 x 6

Hammer Strength Rows
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6

Shrugs
315 x 6
345 x 6
375 x 6
405 x 6

Superset
Pull-Ups
8
6
6

Barbell Curls
105 x 3
95 x 4
85 x 6

Summary- I had a phenomenal workout today, again, starting with the deadlifts. Getting that 405 felt even better this week, to the point where next time I perform heavy deads I'll be jumping up to 410. The other sets were good too, but in the future I'll probably just warm-up with 135 and then jump right to 225. I feel like I could lift more weight without as many sets, especially the pointless ones that aren't really doing anything besides bringing unnecessary fatigue to my back and hamstrings. The Leg Extensions were performed simply because my Dad's gym has a classic Nautilus machine that looked identical to the ones I've read in all of my HIT/Arthur Jones/Mike Mentzer books. Plus, I wanted to have some leg work in todays routine. The hammer strength rows were done as a change of pace. My gym at home doesn't have that same machine nor anything similar, so I just stacked up two plates on each side and plugged away. I was able to get 6 reps on the leg extensions, 6 reps on the rows, etc. but let me tell you: I was dying to get those last few reps busted out after the first set of each exercise. All and all a great workout, although I fell victim to my head wanting to do bicep curls, but I don't care, I kept them heavy and I think they were very beneficial.

Diet-

• Bowl of Captain Crunch Berries w/ skim milk, glass of OJ
• 1.5 Scoops of Whey, 12 oz. orange gatorade
• Turkey sandwhich in whole grain pita bread
• Orange chicken, bourbon chicken, noodles from Panda Express
• Sunflower seeds while watching the Sox game
• Cottage cheese w/ strawberry yogurt as I write this

Sleep- 6 hours

Workouts are really looking good dude, although I feel like I'm reading my own journal! The way everything is laid out looks so much like mine it's not even funny, lol. Everything is looking good in here though, diet looks solid. Keep it up, bro.

Those are Awesome #'s Sox! I think your loser team is coming to town next week...to play my loser team. I only call you guys losers cause I'm sick of hearing about the Sox on ESPN.

Originally Posted by M.J.H.

Workouts are really looking good dude, although I feel like I'm reading my own journal! The way everything is laid out looks so much like mine it's not even funny, lol. Everything is looking good in here though, diet looks solid. Keep it up, bro.

I'm trying to emulate your workouts, so why not emulate your journal write-ups?

Thanks, may come to you for help every so often, my friend.

Originally Posted by MeatZatk

Those are Awesome #'s Sox! I think your loser team is coming to town next week...to play my loser team. I only call you guys losers cause I'm sick of hearing about the Sox on ESPN.

Even I'm sick of ESPN. I simply don't watch it anymore, except for the occasionally tuning into Sportscenter if nothing else is on the tube late at night.

Thanks for the praises, my man.

what kind of deadlifts do you do? Stiff-legged or Romanian?

Originally Posted by DontStop

what kind of deadlifts do you do? Stiff-legged or Romanian?

Last workout I performed conventional deadlifts.

Barbell Deadlift

Sometimes I have a stiff third leg though, if that's what you mean...

yah that's the one i actually just recently started doing regularly. Before it was all stiff legged.

Originally Posted by DontStop

yah that's the one i actually just recently started doing regularly. Before it was all stiff legged.

I'm going to be performing all different types of deadlifts on Westside, so I'll definitely make my way to Romanian and Stiff-Legged deads eventually.

They hit your entire posterior chain, they're an excellent exercise. If I was pressed for time, I'd squat, deadlift, and bench, in that order.

They are the three most important exercises.

Thanks for stopping by, qt.

Yah I'd have to say the same. Those exercises are the one's I like to spend alot of time on to challenge myself because there is ALWAYS room for improvement with them. I've had days where i literally just dedicate myself to squats/ deadlifts and their variations.

Originally Posted by soxmuscle

Last workout I performed conventional deadlifts.

Barbell Deadlift

Sometimes I have a stiff third leg though, if that's what you mean...

Wait...you get gym wood from deadlifts?

Originally Posted by soxmuscle

Sometimes I have a stiff third leg though, if that's what you mean...

Originally Posted by DontStop

yah that's the one i actually just recently started doing regularly. Before it was all stiff legged.

Wow... I should come in here more often.



Dude, 405 is a nice dead at your body weight. kickass.

You are a fucking machine dude. I am so gonna rip off your program and start doing what you do.

What is your current deadlift PR? I noticed 405 lbs. wasn't a PR, just curious.