soxmuscle

ME Deadlift/Squat
Monday, May 12th 2008

Deadlift = 135x5, 185x4, 225x3, 245x2, 265x2, 285x2, 305x2, 325x1, 345x1, 365x1, 385x1, 405x1, 425x0.
Leg Press = 270x5, 360x5, 450x5, 540x3, 630x2.

I did Pendlay Rows, Shrugs and Lat Pulldown after I finished up with the leg press, but it really sucked, so I'm not even sure if I should "count" it.

So I went down with 630 on the first rep and nailed it, tried for a second, needed about 10-15 seconds to inch it back up. When I finally racked it, I was seeing these little flashing lights, I felt light headed, and like I was going to puke. I went to the bathroom, dry heaved for a bit and then struggled through the rest of my workout.

I really shouldn't care how the rest of my workout went, the Deadlifts were phenomenal and the Leg Press was even better. That set of 630 was one of the best sets of anything I've ever done in my life. There was no way I should have gotten that up, but I kept pushing pushing and pushing and finally inched it up.

The set of 425 that I failed on was probably due to so many warm-up sets. Note to self, go up by higher increments.

Good workout, despite being disappointed with how I finished up post-dry heaving.

Diet:
- 2% milk, 1 serving of Natty PB, 2 scoops of chocolate whey, banana, ice = shake
- Healthy Request Chunky Chicken Noodle Soup
- (2) Tuna, Omega 3 Mayo, Celery, Carrots, and black pepper whipped up on sprouted grain bread
- Skim milk, 2 scoops of whey
- Dinner will come after the Celts game, I'm thinking about making some Whole Grain pasta with Meat Sauce.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

fufu

When I would go for a PR I would warm up like this -
135x10, 225x2, 315x1, 405x1 then whatever the PR attempt was.

Not sure what Westside says specifically, I seem to remember them employing alot of warm up sets.

fufu's 1337 Journal

Your diet will set you free.

katt

Damn.. that's alot of deads!!

So with this Westside program, are you bulking? Maintaining?

danny81

lmao dats how i want to be to ya digz. being big is nasty i wanna be strong for my weight.

soxmuscle

I digz, dawg.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

soxmuscle

I really don't have a label yet for what it is I'm doing. I guess I should say I'm maintaining considering I'm really not paying any extreme attention to my diet.

I want to gain strength while staying cut. Kind of an oxymoron, but it's actually been working of late.

Too many deads, I felt dead after this workout

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

soxmuscle

I've always felt my strongest when I've done 10+ "warm-up" sets.

However, what I'll be doing from this point forward.. when it starts to get heavy for me, I'll most likely just do singles, because I feel like I'm exerting too much energy/power trying for that second rep, when I'm really only doing the set to get warm/feel that amount of weight in my hands, something where a single rep is all that is needed.

Thanks for coming fu.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

soxmuscle

ME Bench
May 14th 2008

Bench: 135x5, 155x4, 175x3, 195x3, 215x1, 235x1, 245x0, 225x1, 225x1, 225x1.
Military BB: 95x5, 105x4, 115x3, 125x3, 135x1, 145x1, 155x0, 135x1, 115x3, 95x8.
Skullcrushers BB: 50x8, 60x8, 70x6, 75x4, 80x3, 85x3, 65x8.

I had a very good workout on Wednesday, but I definitely didn't hit any PR's and it was something I knew going into the workout because my chest was still sore from the DE day on the previous Sunday.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

soxmuscle

DE Squat/Deadlift
May 15th 2008

Chain Squats: 100+chains x 3 reps x 8 sets
Cable Rows: 100x12, 115x12, 130x12, 145x12.
HS High Pull: 150x10, 160x10, 170x8, 180x8.
Leg Extensions: 200x10, 215x10, 230x10, 245x10, 160x10.
Abductor: 150x15x3
Adductor: 100x15x3
Incline Bench Pullovers: 50x12, 55x12, 60x10, 65x10.
Barbell Curls: 85x8, 80x8, 75x8.
DB Shrugs: 75x10x4.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

Triple Threat

I think if you're trying to max out, then do as few sets as necessary to get there safely. On the other hand, if you're just after some high volume, then it doesn't make any difference where you top out.

fufu

agree

fufu's 1337 Journal

Your diet will set you free.

Stewart14

I have accumulated a lot of stuff over a span of a couple of years. Here's what I have:
squat rack
bench press bench
adjustable flat bench
chest supported row machine
plate loaded squat machine (what I call lever squats in my journal)
dip bars
chinup/pullup station
trap bar
lots of weight
hex dumbbells from 10 lbs to 50 lbs in pairs
glute ham raise/hyper bench

You could get away with a good power cage, an adjustable bench and a glute ham raise/hyper machine and still do a decent westside routine. But obviously, you build the gym over time, buy one new piece a year or whatever, and eventually, you will have a real nice setup.

http://futuretrainer.blogspot.com/ --My new blog!!

soxmuscle

The silly thing is I know you two are right.

Basically, I can't just go to the gym, perform 5 warm-up sets and then 1-2 working sets maxing out and leave even if thats how I'm going to become my strongest.

Last summer I was going up by increments of 30 pounds (because it's convenient) on my bench, squat, and deadlifts but because I was doing so few sets, I would be doing other things in addition to maxing out on these aforementioned lifts.

Looking back at my last journal, perhaps I should go back to doing what I did then: keep the max out lift short and sweet with the other heavy accessory work fatiguing me and not performing a marathon deadlift day with little to none accessory work.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

soxmuscle

It's definitely something I'll consider down the road.

I actually got an adjustable bench for my birthday years ago that is still in pretty solid condition, mainly because I used it like ten times total, so that's a start..

Great list though, have you posted pictures of your home gym before? I'd love to check it out...

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

soxmuscle

With the Celtics game this afternoon, I decided to take it easy last night so I could get my workout in this morning... or so I thought.

Being hungover sucks, but man, with how much food I ate last night, being on the toilet on and off since I woke up at 9:30 might be worse.

Yes, I am pooping as I write this

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

Stewart14

I guess the only glimpses of it that I've shown were in some of the videos of lifts I have posted, but I have to get it more straightened out before I post a pic of it, I just moved into my new house about a month ago and it's still a mess down there in the basement, plus I am using my son's multicolored floor tiles as a gym floor by my squat rack and an old area rug under my bench press setup, so it looks a little silly.

Some day when I get the money, I am going to get just the blue colored floor tiles and put them under the whole thing, then I will post some pics.

http://futuretrainer.blogspot.com/ --My new blog!!

danny81

Im starting to lift weights 2morrow. i would do sometihng like this but i cant be lifting 4-5x a week lol. so im just doing like a body building workout.

the other half

congrats on the victory last night!!!!!

good looking workouts, very impressive numbers.

"katt's spotter"
" its not how much u can benchpress. its how much other people think u can." bob chicherillo

danny81

celtics won =). u think they can beat the pistons i bet mad paper that they would win.

soxmuscle

Make sure to take some before pics.

Looking back on your man-child gym when your done will be good for some laughs.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

soxmuscle

I lift weights four times per week. Is that a lot?

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

soxmuscle

Thanks so much! Even if you're not a Celtics or Cavs fan, that was one hell of a basketball game.

Eh, not impressive enough

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

soxmuscle

The Pistons are good enough to win one in Beantown. If the Celts can't find their stride on the road, their time might be up. Still, you can bet your ass I think they'll win.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

danny81

yah man. especially if you begin fighting. bro if you become an mma fighter ur not gunna be able to keep that shit up bro. but do that shit for now so u can get mad strong before u start fighting ya digz?

danny81

lol i hope so. they my second fav tea right behind the kings. especially now that they have my boy artest.

soxmuscle

DE Bench
Sunday - May 18th 2008

Speed Bench w/ chains: 100 lbs x 3 reps x 10 sets.
DB Military: 40x10, 50x7, 60x2, 55x5, 45x8, 35x10.
HS Dips: 100x10, 110x10, 120x10, 100x10.
DB Incline: 50x8, 60x7, 70x3, 50x8.
French Press: 50x8x4.
DB Lateral Raise: 25x10, 30x10, 35x10, 30x12.
Pec Deck: 200x8, 180x8, 160x8.

Sunday's workout was a doozy. I was pressed for time with the Celtics game, but that seemed to help my intensity astronomically. Solid workout.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

soxmuscle

ME Squat/Deadlift
Monday - May 19th 2008

Bench Squats: 135x5, 185x5, 225x3, 255x3, 285x3, 315x2, 350x1, 325x1, 275x3, 225x5.
SLDL: 185x5, 205x5, 225x5, 245x5, 265x5.
T-Bar Row: 135x5, 150x5, 165x3, 180x2.
Lat Pulldown: 170x5, 180x5, 190x3, 200x3.
Leg Ex: 250x5, 275x5, 305x5, 325x8.
BB Curls: 100x5, 95x5, 90x5.
Shrugs: 225x8, 235x8, 245x8, 255x8.

Incredible workout this morning, but as a result at 1:45 in the morning having been up since 5:30, I don't have the energy or the ability to keep my eyes open to discuss it. Will do tomorrow..

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

Triple Threat

Moving right along now, aren't you!

soxmuscle

I owe you and fu for that one... I didn't do exactly what you said, but even dropping only a couple "warm-up" (they truly were working sets all along) sets helped immensely.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

soxmuscle

ME Bench
Wednesday - May 21st 2008

Bench Press = 135x5, 160x4, 185x3, 210x2, 240x1 (spotter)
Military Press = 95x5, 110x3, 125x2, 140x1, 150x1 (spotter), 115x5, 1000x8.
BB Skullcrushers = 55x7, 65x7, 75x5, 65x7, 55x7.

I added some floor presses at the end of my workout because I didn't feel I worked my chest hard enough on the bench.

All and all a pretty poor workout. It makes sense, but I guess this 3-4 hours of sleep bullshit is finally starting to catch-up. I should have waited until after work today to workout (even though I hate going at that time) because I'm going to be working out tomorrow morning as well with the Celts game at night.

It wasn't that the workout sucked or anything and as Stewart put it in his journal, there are a lot of people in this world that would be proud of those numbers, but I feel like the lack of sleep and overall exhaustion really limited me this morning.

I came close to getting 240 on my own, but I got stuck and the spotter tapped it up, so I guess I can't count it as a true rep yet. That pissed me off, but what also pissed me off is that I did a set of 225 after and I struggled with as if it was last summer.. Shucks.

Military's were great - It's fun to be able to overhead press your bodyweight.

I'm loving the barbell skulls.. they're a lot like JM Presses (which I'm currently throwing in on my DE days because I'm still trying to improve my form/strength on that exercise), but I'm able to get a real nice range of motion and my wrists don't ache as much as they do with the EZ bar.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches