ive been reading up on a few of the journals here, seems lots of members here are nice and helpful so i decided to give it a shot

A little bit 'bout my background

grew up doing typical bodybuilding routines to gain mass, never bothered to get cut and was trying to increase strength using a BB routine so i lost a lot of time on that.... the gym i came from didnt have a squat or power rack, dumbells were only up to 24kg... so yeah, had problems then.. just recently trying out a powerlifting routine for about 2 weeks now

current 1-rep max:

Bench: 130kg
deadlift: 190kg
Squat: 150kg (160kg now)

weight around 90-ish kg so yes i have a long way to go(will probably plan on getting lean after i increase my strength).... so pls spare me the flaming and stupid comments

trying to get the hang of max effort and dynamic effort days

Any advice given is greatly appreciated.

will start posting my journal soon

This post has been edited by JIB-89: Oct 22 2009, 10:35 PM

Holy crap.

That's very good strength mate. 90kg pushing 130-190kg is very amazing.

Anyway welcome in creating your web journal here.

I am Ken a.k.a kianweic, nice to post here....hehe..

Cheers

WEDNESDAY

D.E UPPER

Bench press: (70x3) x8

Dips: 6,6,5

Military Press: 50 x6
50 x6
50 x6

Cable rows: 50 x6
50 x6
50 x6

Dumbell extension: 75 x6 (lowered the weight, neck was aching from 1st set)
70 x6
70 x6

Still new to this, so im unsure of selection of exercise, i read up a little from articles from T-nation

On a side note, my abs cacat from an injury in 2005... i use to do decline situps/crunches then i got a cram in between the reps, tried again and again but i kept getting cramps, i tried other stuff, basic crunches and situps but seems after every rep i get dismotivated cos my stomache starts twitching... like its suddenly gonna cramp up again... anyone has/had this problem before?

Your bench is sick! Welcome big guy.

You and I. We gotta train together man. Nice. Who cares about cutting right? Ur strong stuff.
Where U at?

You on pure westside or beginner westside or on westside 4 skinny bastards ala de franco? Age?

Damn never thought id meet someone who'd say that haha finally after all this time being discriminated for not wanting to be a BBer
Nice to know you all
Im 18 right now, currently in damansara utama
I havent read up on those yet, so far ive only read the basic stuff from west side's website and read through the journals on t-nation
This is not the first time im trying this routine, in the past i did TRY but because my gym lacks a lot of stuff, i usually end up quitting in the 2nd-3rd week

Get another gym. Okay, I'll contact you when I come up to KL. Then we can train together. I'm currently on a 20 rep squat routine to bring up some overall strength and a lot of high rep stuff. Got kicked arse at "Pushmore" that day, and I wanna address my incapability when it comes to higher repetition stuff.

Make no mistake though, I'm still all in for low rep, high weight babies. Bodybuilding isn't my game either, so don't worry. Darn! You really amaze me with your numbers in the deadlift. I assume you're pulling conventional stance?

Nice stuff....10KG's above my max from a kid younger than me. I'm humbled!!!

nah.... that wasnt a conventional deadlift, sumo actually, but i hear that in PL meets both are accepted, its just some are able to lift heavier with either method isnt it?

I've been pulling conventional up to now, and worked up to a respectable amount I feel for it. However, recently I had a few friends (Jones and SydG) making fun of my extremely long torso (Yes, it's really that long in case you're wondering) and I'm thinking, perhaps it's better to just use the sumo style too.

Learning stuff about sumo, this is just my second time sumo pulling and worked up to 150KG's for a double. It feels MUCH more comfortable for my back and I think I'll stick to sumo pulling. After all, who actually picks a rock or anything, conventional style....I'm all for functional strength and power and speed.

You need to teach me the sumo deadlift properly, I suck really badly at it. Hell, I'm so bad at it, last wednesday, I tot you had to grip it close together. Hand side by side.

No wonder the bar kept tilting left and right.

im not quite sure 'bout the 'proper' way of sumo deadlifting but i do it using wide stance and overhand grip,
somehow i feel i can grip better that way
anyway...

FRIDAY

D.E LOWER

Squats: (70x3) x8

Chinups: BW+15x6
BW+20X6
BW+20X4

D.B Shrugs: 45x10
45x9
45x6

D.B calf raise: 27x8
27x8
27x8

Front squats: 70x5
70x6
Couldnt/didnt go for a 3rd set, exhausted plus my shoulder hurt like nuts after the barbell rolled off from 1st set



This post has been edited by JIB-89: Apr 28 2008, 11:19 PM

M.E Bench press

MONDAY

Incline Bench press: 60 x8
80x5
90x2
100x1
100x1

Cable rows: 60x6
60x6
60x6

Tricep pressdown: 25x15
25x15
25x15

Front delt raise: 20(yes, 20 pounds....)x10
20x10
20x10

Felt like crap, shoulder feels funny because i just realised i was holding the barbell wrongly the last session that i did my front squats.
To make it worse, i think my B.P pr is invalid...... i think my spotter did assist when he say he didnt... #!@% !!

Your incline bench, is it 45 degrees? Or is it about 70 degrees tilt on the bench? My gym comes with an adjustable bench, most guys tilt it 70 degrees and consider it an incline. Sorta stupid if you ask me.

30KG off your flat bench numbers in the incline, really big difference right? Weak shoulders?

not sure, but main thing is i feel very awkward when i do Incline B.P here(fitness first) my previous gym used cybex stuff, maybe the bar here is heavier or length of bar might be diff, i feel awkward when lifting even 60, its easy weight just kinda feels like form is off, btw ive heard u guys mention 'pushmore'. is that a gym? i pass by the place every morning, sort of...

As for shoulders, well back then i did seated M.P using a smith machine, now got squat rack so its a new thing for me

I might have a free pass to FF for 3 months from June to August. Maybe we can train up together.

Pushmore is a gym. IT consists of kettlebells, dumbbells, chin-up bars, rings, medicine balls, sandbags and a "slosh" pipe. The place is sorta like a conditioning training place. You know about crossfit? They train based on those principles.

A circuit kinda system. You'll just die, smashed and tired if your fitness level isn't high enough. Try that place, 1st time free entry.

nahhhh doesnt sound like my kind of thing and i probably wont last cause ive never done any training like that, irony is that i come from a family of runners how do you balance that with your workout? lifting heavy is already physically taxing, and what kind of program you on?

http://forum.lowyat.net/index.php?showtopi...00&p=17052694&#
That's what I'm on. Somewhat like a westside for skinny bastards program.

I don't actually feel that tired. it's actually pretty okay. I can even go swimming at night sometimes when I feel like it.
Then i usually leave Saturday to do this Crossfit thing. I'll do the circuit and then do a bit of strongman thing like car pushing, tire flipping and hammer work and boxing.

This post has been edited by pizzaboy: Apr 29 2008, 04:49 PM

WEDNESDAY

M.E SQUAT

80 x7
100x5
120x3
130x1
140x1
150x1
160x1 P.R
170 (didnt quite get it, went down for a slight pause, and lifted it up, while pushing it up i dont know if i lost my balance or if i just wasnt ready for that weight, kinda titled forward and ended up raising my toes, then immediately racked it... oh well wasnt a complete bomb i'll get it next time )

45 degree back raises: 15, 15, 15 (no weights)

medicine ball situps: 15,15,15

i know it doesnt look like much, couldnt do glute ham raises, didnt have anyone around to assist, as for the situpts well ive mention before ive got a problem with my gut, in fact it twitches now and then after todays workout, especially after i just ate... feels funny

i wanna drop my weight soon, or perhaps now, just wondering if a caloric deficit will effect strength levels? will implementing cardio after my program effect recovery/strength? btw ive tried completely removing starch from my diet before, works fast but it usually wrecks my immune system... get sick fast and hard to recover... can anyone advice me on this??

FRIDAY

D.E BENCH

Bench: (70x3) x10

dips: 25 x6
25x6
25x5

Military press: 50x6
50x6
50x6

Lat pulldown: 60x6
60x6
60x6

MONDAY

D.E SQUAT

SQUAT: (70X3) X8

Gluteham raise: 8, 8, 8

Goodmornings: 80 x6
80 x6
80 x6

Side bends: 40(lbs) x10
40 x10
40 x10

Calf raise: 65(lbs) x 6
65 x6
65 x6

Hey, can you post a vid of you on the DE squat?
i'd like to see how fast you are on a DE.
On a DE box squat, or a pause squat, I'm slow off parallel no matter what! Even without weights

However, below parallel I'm super fast. I can actually push 165KG'S in the hole, quite easily, but I just cannot get it out of parallel. And at the strongest point which is a 1/3 top part of the squat, I can push 200KG's off the pin. I'm going to address my parallel with more parallel box squats. Hmph!!



This post has been edited by pizzaboy: May 6 2008, 08:17 PM

More fat. You need fat to digest fat. The problem is most people when they cut they neglect to replace lost calories with not only sufficient protein and also sufficient fat. I'm cutting too, without cardio but i'm getting a lot of fat in, especially at night. I've stocked up on natural peanut butter, flax seed oil caps, and i fill in my remaining caloric deficit with egg yolks, chicken skin, etc. Lose too many calories too soon and there goes your muscle mass.

Strength wise you won't go down if you cut properly, endurance wise, yes. It'll be affected.

i myself am not too sure about speed, im keeping to that current weight because my form is not perfect
when it comes to speed, so im working on it, will put up a vid soon

---

Added on May 6, 2008, 8:25 pmThanks dude been trying to figure that out for quite some time now will there be a difference if you take in majority of the fat in one sitting, or time of day?

This post has been edited by JIB-89: May 6 2008, 08:25 PM

Lol, yes. You'll get fat. Spread it out. Just like how you take regular meals.

On a completely random note, while i was doing side bends, a PT approached me, he's one of the friendlier PTs around so he usually talks to me in between sets for a while, he told me side bends was bad for your spine, because the movement the back is not good for the spine, then later on i asked him, why the place didnt have a decline B.P, he said because blood rushes to your head which can cause your veins your head to pop

Another one was my visit to Celebrity fitness, the first thing i asked was, 'Why no squatrack?' the sales assistant then called up the manager, orang putih guy, said that squatting was bad 'cause it can cause blood poisoning when the bar is pressed against your neck and said "we can show you a safer and better ways to train your legs" so obviously i didnt even bother to use my free pass after hearing that

We've all heard stuff like this, my point is, is any of it even real? whenever anyone tells me that, i just tell them that its the same thing with every other exercise, what if you lose balance and get stapled on the bench while doing B.P? not so safe is it? what if you trip on the treadmill? What if that pick dumbell you're about to pink up was a 100pounder in disguise? What if...... you step out of the house and a lion jumps at you and bites your head off before you make it into the gym? ok so the last two obviously isnt realistic but you get the point Should have a thread to debunk stuff like these....

This post has been edited by JIB-89: May 6 2008, 09:08 PM

I KNOW they have a squat rack in Celebrity Fitness Sunway because I used it before. And I'm pretty sure they have one in Leisure Mall.

Ask the fellow, was happens when you have 200KG'S on the bench press. Does that mean there's NO blood rushing to your head? Aiya, most likely, they'll answer "The blood flow won't be as intense"

But don't give them a hard time, they're either uninformed or it's just their job. Let's not bug other's rice bowl, till they bug ours.

Btw, better ways to train legs.....lemme GUESS! Leg extensions and leg curls while supersetting with lunges!

The C.F in one utama no squat rack or power rack, the place is soooooo fancy i cannot tahan training there... its just me, its like training with a 200 dollar shirt when you know you dont need it and you feel like some fancy pants... the one thing i remember about C.F is there toilet signs, they dont use normal signs, they use these light projector things Oh, and seems got more hot chicks therelah The one at the curve is Fitness First

This post has been edited by JIB-89: May 6 2008, 09:15 PM

Btw, I like the way you structure your workouts. It's one of the few powerlifting journals which is worth looking at, it's not... haphazard and disorganized and purely for attention gaining. I'm sure your body will respond unlike some other individuals who still.... look the same everytime they post progress pics despite following impressive sounding programs (not to say those programs are bad mind you)
At close to 90 kilos, despite the fact you claim you're fat (which i don't really believe), you must be pretty decent sized. Being someone who has done powerlifting before with ME, RE and DE days incorporated into my program, it's rather enjoyable reading your journal.
I look forward to your progress pics one day.

Right now i'm in the process of deloading, i've been going heavy and high rep for as long as i can remember and i think i have to learn to anticipate when my body needs short deconditioning period before it actually starts showing signs to wear and tear. Plans are in my journal.

Thanks for the input, yeah my BF level is high now, but i intend to bring it down, to tell you the truth i never understood powerlifting training, the westside template to be exact until just recently and i have only begun to REALLY use it, last few attempts at it only lasted 2-3 weeks because i didnt have a clue how it worked and my previous gym had no power rack/ squat rack only smith machine and dumbellls were limited to 24kg, had to go to the state gym, but unfortunately the state gym had its own problems, their dumbells were like 2,6 15, 24, then suddenly you see 30-50kg... very hard to train, lacked some eqp too, as for size, i guess i never had a porblem putting on size now that i know what i know, just that i was doing the wrong things, i gain weight easillllllyyyyy, so thats the reason i gotta bring my weight down now, otherwise my ratio cant be good and yes, i wanna achieve elite status some day:p

Honestly speaking, the westside method is something I still don't understand completely. How some people's Westside is so different from the others. I saw Dave Tate's journal and it consisted something like, cable pull, band stretches, tire flipping and more band stretches.

Don't sound much like westside to me..and yet they're monstrously strong.

I dare not even think about elite. It's a freaky place. Do you intend to ever go suited or just raw all the time?

Elites come in at a 3x bodyweight squat right? I can't find that graph...

Bah! You worry too much. =) You'll do fine with the right equipment. What structire is your bodytype? Ecto, endo, meso?

I am ecto, built my way up from 50kg to 90kilos now. Gonna try hitting 95kg with no fat gain. I like the challenge, balancing my nutrition and getting in just the right amount of macros. I'll know if i cut too much cals when my next workout goes to sh!t.

http://www.criticalbench.com/strengthchart.htm <----- can refer to that

I'll start a thread on the westside template, i found a fairly good explanation on another forum, before this i was trying to pick up pieces of the training of west side barbells website, dave tates articles and t-nation journals but it was hard to understand 'cos they either explained it in a vague way and all the concepts were scattered

hm... put it this way, was born an ecto i guess because i had the same body type as my brother, but growing up since i wasnt involved in any sports i started to put on a whole lotta weight, dont get me wrong, at that time most of my family members ate more then me but they were active, even now when they do stop exercising they dont put on weight, that isnt the case for me..... so i dont know... maybe switched? i started lifting when i was 12, i didnt have PROPER guidance, i was told about the whole 10,8,6 size thing, and 15,13,11 and-stick-to-machines-to-cut kinda crap, its hard to tell how far ive gone because its only natural for people to grow heavier from 12 to 18 i started out around 65kg btw


Prepare to be humbled!

bloody video. i've watched it. full of shit hahahahahaha. the girl is hot tho. hahahahaha

thanks dude for the post on westside training. quite a handful to read though. may need some time to digest it

being 18 and able to lift such weights... any chance of genetics playing a role here?

No problem, just hope that the thread wont get pushed back and lost among all the other threads

I never believed i had genetics for anything, only potential to get stronger something almost everyone has but fail to realise
I once saw a old pic of my dad, he wasnt huge but he reaaallly had lats, u know, the classic V shape u'd see in the old BB mags, my dad has reaaally old copies of M&F and they still look new, and when i found them he asked whose were those he use to help out in the body building association in my hometown, theres a few medals and a trophy lying around the house, he said the medals was given like out of grattitude and because he helped out... however the trophy said something like 1st or 2nd runner up and when i asked him bout that he just smiled... so... dunnolah

This post has been edited by JIB-89: May 7 2008, 09:49 PM

WEDNESDAY

M.E BENCH

Incline B.P : 60 X 8
70 X 5
80 X 3
90 X 1
90 X 1
100 X 1

Triceps pressdown: 30 x 10
30 x 10
30 x 10

Front Raise: 25(lbs) x 10
25 x 10
25 x 10

Barbell rows: 60 x 6
60 x 6
60 x 6

This post has been edited by JIB-89: May 7 2008, 09:59 PM

How hard was the incline max?

Slightly easier but i had to use my back when i reached mid part of bringing it up.
Though its hard to tell 'cos i was searching for maybank in one utama today.... walked around with my gym and college bag, and when i found the place ..."out for lunch" so i walked all the way to the curve... a bit tired so i loaded up on 100 plus

One thing i realise bout the bench there is... i guess the height from which the weight is racked is higher, my old gym can adjust the pins, there is set, might not sound like much but it feels awkward for me to lift from a higher point, that and probably the incline bench is a little diff thats all i guess

FRIDAY

M.E SQUAT

FRONT SQUAT: 50 x8
60 x6
70 x5
80 x3
90 x2
100 x1
110 x1

Hyperextension: BW+5kg x 15
BW+5kg x 15
BW+5kg x 15

Gluteham raise: 8, 8, 8

Medicine ball situps: 15, 15, 15

Just wondering how you all grip the bar for a front squat? Do you hold it like a CNJ?
or do hold it cross-armed and hold it against your shoulders?

Clean grip. Takes a bit of flexibility and people who just learned it usually have problems with aching wrists, but with stretching and practice it becomes second nature.

Do you pause your squats?

Slight pause i guess, i dont bounce or use stretch reflex

damn i got problem gripping the bar using clean grip, feels awkward and my back feels it even more when i hold it that way
got difference if i just hold it my way? i saw ppl on youtube gripping it like that(holding against shoulders) before which is why i chose to do that way

Some people who aren't flexible enough, use the "cross grip".
That's easier but imagine this, you basically have like your 2 hands, covering the top like a pot cover. It's not too stable.

With the clean grip, when your back starts to falter and you fall forward a bit, you can easily grab the bar and squeeze out a few reps more.

It's very normal for it to feel awkward, I personally took about 2 weeks to learn and stretch enough to grip it clean. If you have large biceps also, it causes a lil problems especially if your arms aren't long enough.

MY cousin has large biceps but doesn't have a problem holding it clean, but that's probably because he's about 6'2" and limbs are longer than an octopus.

I strongly suggest learning the clean grip. Besides it looking cooler, it also teaches you to keep your CHEST up to create that pocket to keep the bar on.

Learn me young padawan and U shall receive. (ok, it's obvious I don't watch that show much)

MONDAY

D.E Bench

Bench press: (70x3) x8

dips: BW+25 x 6
BW+30 x 6
BW+30 X 6

Lat pulldown: 65 x 6
65 x 6
65 x 6

D.B press: 50(lbs) x 6
50 x 6
50 x 6

Progressing at an ok rate i guess, dont know about the big 3 yet, found out my shoulder is my current weak point at least now i know what to work on more, Havent been using much of DB for a while, so i guess its time to make progress with those

Following the original template is not as tiring as what i previously did (training on gut feeling and instinct)
but i am making progress, not sure if this is a good thing or if i should throw in some extra exercises?
btw i always conserve a bit of energy after each session because i gotta walk to the damn bus stop.... might not sound like much but its a pain in the ass when you gotta carry a gym bag, and a bag full of books after training....

wow,impressive weight. Are you 19year old ?

Its time i get some advice for diet, so here goes
all here roughlylah... depends on what time i wake up and other stuff

7am: Whey protein + milk

8.30am: 3 slices of bread, 4 boiled eggs

11am: can of tuna + can of soybean milk OR rice with a side dish of vege and chicken/fish and meat OR Grilled Chicken

3pm: (Postworkout) Whey protein shake

6pm: Omelette (4eggs, 2 sausages, thrown in a carrot and some onions)

10pm: Oatmeal with milk

very simple diet... i think need REALISTIC advice on how i can make it better and no McDonalds is not an option for me

---

Added on May 12, 2008, 9:29 pm19 towards end of the year,
One thing i learned is that it doesnt really matter, your age or how long youve been lifting to how much you lift...
what matters is that theres constant progress, so hopefully i wont stagnate again

This post has been edited by JIB-89: May 12 2008, 09:32 PM

Wow , we are 89ians . Hmm cool man , do u hv msn ? Lets be friend haha , man its nice to know tat in ur young age u go for strength , before that I did mark rippetoe and madcow 55 , u can check on my journal . ^^

nice meeting u man .

Will pm you my msn, how long have you been training?

If i remember correctly you said you are aiming to cut. You have too much carbs in the later part of the day which is not advisable. If you want to consume cheat meals, do it preworkout or post post workout but not both. For example, today's back workout, my preworkout meal was 2 plates of white rice, 1 large piece of curry chicken, a large serving of curry beef, lots of chicken curry gravy and nasi lemak sambal. I cheat a lot more than you but my bodyweight is still decreasing on cutting phase because it is the onely cheat meal i permit myself to have on a workout day. On non training days I don't cheat at all, period. I keep it strict. Your breakfast has insufficient calories. Why eat again 1.5 hours later after 7am? Your whey and milk already constitutes almost 40 grams protein so you don't need to eat eggs again so soon after that. Add in oats to your 7am meal.
As for the 10pm (prebedtime meal), scrap the oatmeal, go for milk and whey and peanut butter.

This post has been edited by darklight79: May 13 2008, 09:04 PM

since I started my journal , after our spm lol. How long have u been in training , impressive weight must be done with lots of determination . Salute !!

Thanks for your input. Ok, so i should put most of my carbs on pre/post workout, breakfast is a big problem for me, i gotta get up early and rush so i dont miss my bus to college, gotta find a way somehow, is oats in the morning a good idea? i thought its low G.I and you gotta feed the body as soon as possible, thats why i take whey first thing in the morning, got difference if its taken with oats?

Not too difficult. You get a shaker, put whey, milk, oats and shake. Then drink it down. Bam! Breakfast. There's fast acting protein (whey) to reverse catabolism first thing in the morning, slow acting protein (milk) to last you through class till lunch time and you get slow acting carbs which also last long in your tummy. Good eh? =)

WEDNESDAY

D.E SQUAT

Squat:(80x3)x8

Good mornings: 80 x 6
80 x 6
80 x 6

Side bend: 40(lbs) x 10
40 x 10
40 x 10

Glute ham raise: 10, 8, 8

Good mornings getting easier, planning to increase weights in a few weeks time
Tweaked diet, and i felt a whole lot better in the morning, oats in the morning.... who knew

This post has been edited by JIB-89: May 22 2008, 06:38 PM

80kg good morning 8 reps?

6 reps

FRIDAY

M.E Bench

Bench press: 60 x 8
80 x 6
90 x 4
100 x 2
110 x 1
120 x 1
130 (failed at lockout, lift assisted)

Chin ups: BW+20 x 6
BW+20 x 6
BW+20 x 5

Triceps pressdown: 35 x 10
35 x 10
35 x 10

D.B front raise: 25 x 10
25 x 10
25 x 9


Today didnt go as expected, as for the bench press, today i didnt do touch-n-go, rather i slowly lowered the weight to chest then pause, damn got big difference, Gotta work on form and shoulder, i still remember dave tate saying in one of his articles, its easy to have good form on light weight but its a different story when your lifting maximal weights... still not lifting straight, from now on im gonna do pause rather then touch n go for bench

bench wasnt a complete bomb, i wasnt stapled that bad , after i got a little assist to start from lockout, lift felt easy, i think shoulders are my weak point now

SUNDAY

M.E Deadlift

(Sumo) Deadift: 80 x 8
100 x 6
120 x 4
140 x 1
160 x 1
180 x 1
190 x 1
200 (FAIL)
200 (FAIL)

Side bends: 45(lbs) x 10
45 x 10
45 x 10

D.B Shrugs: 100(lbs) x 8
100 x 8
100 x 8

Hyperextensions: BW+10 x 15
BW+10 x 15
BW+10 x 15

No glutehamraises today.... legs were too tired
I normally start off my M.E deadlift with conventional DLs then i switch to sumo for the heavier loads. Today was diff, went sumo all the way... i felt it on my hamstrings first few sets, could've effected the outcome.... i just realised i never really train the sumo DL, my body really feels it with higher reps, at least i know what to improve now, not ready for 200 yet, i could only lift it of the ground, couldnt move it, 190 felt easier to lift this time though so theres a bit of progress kinda rushed it, doesnt look like i increased the weights at a proper increment....
Just to recap
1) start of with conventional style, dont wanna wear out before i reach the heavy weights
2) gotta train the Sumo dl with higher reps to perfect the form
3) increase weights at proper rate

TUESDAY

D.E Bench press

Bench press: (70 x 3) x 8

Dips: BW+30 x 6
BW+30 x 6
BW+40 x 5

Barbell rows: 70 x 6
70 x 6
70 x 6

Military press: 50 x 6
50 x 6
60 x 6

Hammer curls: 40(lbs) x 7
40 x 6
40 x 6

M.B crunches: 15, 15, 11

Tiring day..... Military press feels easier now, other than that nothing special

Thursday

D.E SQUAT

Squat: (80 x 3) x 8

Goodmornings: 80 x 8
80 x 8
80 x 8

Gluteham raises: 10, 8, 8

Medicine ball situps: 15, 15, 15

Had a whole lot of cardio after that.... grocery shopping ..... dragging all that plus my bags sure beats a farmer's walk damn tiring

Just something i wanna share, its nothing new actually, wondering if can get it in malaysia



This post has been edited by JIB-89: May 22 2008, 10:00 PM

SATURDAY

M.E Bench press

Close grip Incline B.P : 60 x 6
70 x 5
80 x 4
90 x 1
90 x 1
90 x 1
100 x 2

Triceps pressdown: 35 x 10
35 x 10
35 x 10

Plate raises: 20 x 10
20 x 10
20 x 10

Chin ups: BW+15 X 6
BW+20 X 6
BW+20 X 5

Hammer curls: 40 x 6
40 x 5

Looks like theres a bit of progress, was surprised with last set of the incline b.p, looks like i could have done a triple or more weird... thats it for now, too tired to think of anything

Will be taking a short break, i can feel the fatigue building up despite the progress, Gotta know this though, how does one tell if his CNS is burning out?

I googled for "sarcoplasmic muscular growth" and I found this:

http://forum.getfit.ro/attachment.php?atta...60&d=1059918240

Somewhere in the article, there's very detailed explanation of the CNS failure thing if you actually read everything and try to understand them. (I read most of it, but couldn't be bothered to understand everything. XD ).

M.E Squat

Front squat: 50 x 8
60 x 6
70 x 5
80 x 4
90 x 2
100 x 2
110 x 1
120 x 1
130 x 0 (FAIL) lost balance
130 x 1

Back extensions: BW+10 x 12
BW+10 x 12
BW+10 x 12

Medicine ball crunches: 15, 15, 15

Dips: 20 x 6
40 x 6
50 x 3

No glute hamraises again, hams were fried from front squats, made a new record, dips were for fun, im exhausted will add other stuff later

Friday

D.E Bench

Bench press: (70 x 3) x 8

Dips: BW+40 x 6
BW+40 x 6
BW+50 x 2

Military Press: 60 x 6
60 x 6
60 x 5

Lat Pulldown: 70 x 6
70 x 6
75 x 4

-left arm is really bugging me now, dips are gonna take a backseat for a while
-No preworkout meal + (an old)left arm injury got in the way of training, still theres a bit of progress thinking of taking 1 week break soon

SUNDAY

D.E Deadlift

Sumo DL off 2 inch platform(i think): (110 x 3) x 8

(Conventional) Deadlift: 110 x 6
110 x 6
110 x 6

S M Knee raises: 8, 8, 8

Reverse Hypers: 8, 8, 8

This post has been edited by JIB-89: Jun 1 2008, 07:16 PM

THURSDAY

Floor press of 3 inch box(i think): 60 x 8
80 x 6
90 x 4
100 x 3
110 x 2
120 x 2
130 x 1

D.B tricep extension: 25(lbs) x 10
25 x 10
25 x 10

D.B row: 80(lbs) x 10
80 x 10
80 x (7 with left 8 with right)

D.B front raises: 25 x 10
25 x 10
25 x 10

Hammer curls: 35 x 10
35 x 10
35 x 8

-One hell of a workout... i think this is how the RE method is suppose to be done, felt pumps that i havent felt for months
-Floor press isnt any easier then the bench press, if anything it maybe more difficult.... just that theres no fear of being stapled

WEDNESDAY

M.E SQUAT

Box Squat: 80 x 8
90 x 6
100 x 5
110 x 4
120 x 3
130 x 3
150 x 2
160 x 1
170 x 1

Rever Hypers: 10, 10, 10

Medicine ball crunches: 15, 15, 15

(Plate holds and oly clean & jerk)

Hyperextensions: BW+15 x 12
BW+15 x 8
BW+15 x 10

-Decided to throw in clean&jerk to help with flexibility and front squats, the 'jerk' part felt easier DE effort paying off
-also to increase work capacity
-abs feeling a whole lot better, can start doing some real work soon
-is it just me or is HL Milk just... sweet? tastes like vanilla

This post has been edited by JIB-89: Jun 11 2008, 10:44 PM

clean and jerk? dude. that is such a technical lift man.

Yea i know but its fun, whats more is i cant do a "proper" front squat if i cant learn to do a proper clean

FRIDAY

D.E Bench Press

Bench press: 70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 6

Close grip bench press: 80 x 6
90 x 5
90 x 3,3

Chin ups: BW+15 X 6
BW+15 X 5

Dumbell press: 45(lbs) x 6
45 x 6
45 x 6

Hammer curls: 35(lbs) x 8
35 x 8
35 x 6

-no preworkout meal, but had a shake in between sets
-timing was off, few mofos were staring away it became annoying (which is why on my last set of bp i did 6 instead of 3). seriously people, if you wanna use the bench just ask whether can share/work in or how many more sets more or go do something else first, dont stare at people with a stupid constipated look on your face

If you want to have a shake in between your workouts, make it simple and fast acting. Sometimes i have no time to wait for a full preworkout meal or shake, so what i do is I mix in 2 scoops whey and 2 tablespoons dextrose, add in a lot of water in a shaker. Drink half of just before the workout and sip the other half throughout the workout. I read about this from Milos Sarcev's articles.

Alright. Thanks will try that next time

What was in your shake today? Cos too heavy and it will make you sluggish during workout.

2 scoops of whey and water. I didnt feel sluggish just a bit weak for the chinups, as for the bench, i kinda rushed it so things didnt go as plan

Explains it, you didn't have any carbs.

SUNDAY

D.E Squat

Squat: (80x3) x 8

Goodmornings: 90 x 8 (Liiighht weiighttt ! ! ! ! !)
90 x 8
90 x 8

Reverse hypers: 10, 10, 10

Side bends: 40(lbs) x 8
40 x 8
40 x 8

Few attempts at olympic clean, bar only

-still got progress, all is good right now i'm implementing oly cleans(bar only) to perfect my form and also as a form of speed work, i do them with less then 30 seconds in between so its kinda challenging, on M.E squat i'll focus more on lifting more weight

MONDAY

M.E Bench press

Close-grip bench press: 60 x 8
70 x 6
80 x 4
90 x 3
100 x 2
110 x 1 (didnt touch chest though)
110 x 1
120 x 1
130 x 1
140 x 1

Tricep pressdown: 35 x 10
35 x 10
35 x 10

Plate raise: 20 x 10
20 x 10
20 x 9

Barbell rows: 70 x 6
70 x 6
70 x 6

Hammer curls: 35(lbs) x 9
35 x 8
35 x 8

-Still got progress, this really turned my day around, wasnt expecting to go that much

You did a 140KG CGBP?
Monstar

No pause though, i save pauses for floor presses now, other variations of bench press i focus on training the stretch reflex
and yes i am very happy

WEDNESDAY

M.E Deadlift

(Conventional)deadlift off 6-8 inch boxes:
60 x 8
80 x 6
100 x 4
120 x 3
140 x 2
150 x 2
180 x 1
190 x 1
200 x 1
210 x 1

Rever hypers: 10, 10, 13

Hyperextensions: BW+10 x 10
BW+10 x 10
BW+10 x 10

Hanging leg raises: 7,7,4

Where'd you find a box in FF?

Not really boxlah.... you know those stupid blue things lying around fitness centers? i think they use it for aerobics or what, gotta be creativelah... so from time to time i'll adjust to be higher or lower with close/wide grip for variations

Oh and they dun fck you up?
I'm surprised. I'd imagine they'd give you a hard time about using those saying u might break the plastic lalala..

Nah most of them are meatheads themselves so its all good

Friday

D.E Bench

Bench press:

80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3

Dips:

BW+20 x 6
BW+40 x 5
BW+50 x 3

D.B rows:

80(lbs) x 10
80 x 8
80 x 8

Military press:

60 x 8
60 x 8

-Overdid it with the compounds today, didnt realize.... gotta restart dips with light weight, forearm still hurts
-Bench is increasing, B.P was easy today even with increased weight

SUNDAY

D.E Squat

Squats:

80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3

Goodmornings:

90 x 8
90 x 8
100 x 6

Reverse Hypers: 10, 10, 10

Sidebends:

40(lbs) x 10
40 x 10
40 x 10

-weight not dropping one bit, i only dropped a kilo for a while there then my weight started increasing though im in better shape then when i started
-Gonna start loading up on creatine soon to milk as much as i can get from my current training, after that i'm changing my routine, may try HVT during my 1 month break

Join the club.

always encouraging ppl with HVT eh? hahahah

WEDNESDAY

M.E Bench press

Floor press(lowest level on those steppers):

60 x 8
70 x 6
80 x 5
100 x 3
110 x 1
120 x 1
120 x 1

D.B triceps extensions:

30(lbs) x 10
30 x 10
30 x 10

Rear delt raise:

25(lbs) x 10
25 x 10
25 x 10

Lat pulldown:
70 x 10
70 x 8
75 x 6

Hammer curls:

40(lbs) x 6
40 x 6
40 x 6

My westside journey is over, my body is nagging me to take a break, sore joints and all and i just bombed a 130 bench, it was so bad i thought i tore my pec for a moment

Anyway... my conclusion
-To anyone who wishes to follow west side, variation is important, not only on the big lifts but on the accessory movements as well, one of the mistakes i made was not having too many variations for triceps, i did mostly dips for triceps on D.E day and it was too often
-Accessory movements should be taken to 4 sets, i didnt get much of a workout with only 3, if you have it in you go for 5
-Try not to attempt a PR on the actual lift itself too often, if possible attempt once in 2-3months, other times work on variations such as floor presses, incline b.p etc etc
-On each M.E lift, dont always focus on breaking the P.R, if you do you'll only disappoint urself and make urself more prone to injury, on most days focus on hitting ur max
-On bench variations, pause only for floor presses, for the rest work on the stretch reflex
-Work on your technique when lifting heavy this is the one part that screwed me over today, its one thing to have good form with light weights but when u move on to heavier weights your form tends to get crappy, especially when ur working on the stretch reflex
-Westside still produced results, although i only got in 3 days of training a week
-Lastly, know when to deload/rest, i dont know 'bout most people but im able to tell now whether im ready to break a P.R on that day or if im gonna screw up, listen to the body and see how it responds on the first few sets
Before westside:

Bench Press: 120
Deadlift: 180
Squat: 110

After westside:

Bench press: 140
Deadlift: 200
Squat: 160

Unfortunately i only managed to get 1 video, but i wont be posting it here

Gonna take a break now, after that gonna try a routine that doesnt emphasis so much on heavy lifting