View Full Version : -TC-'s Westside Log
Sunday I am starting my westside routine. I will just give a little background first:
Age:19, 20 in April
Height: 6'0-6'1
Supplements: ON 100% Whey, and Swole V2
Weight: 190 **Currently Cutting, so it will be interesting to see my strength gains**
Years Training: 1.5, ~8 Months Serious
Previous Routine: 2 BodyParts/Day, 6days a week, BB style
Probably missing a few things........
My routine:
Max Effort Bench:
Board Press/Floor Press
Skull Crushers/Tricep Extension
Front Raises/Dumbell Shoulder Press
Side Raises/Dumbell Shoulder Press
Barbell Row/Dumbell Row
Max Effort Lower
Squats/Hack Squats
Deadlifts/SLDL
Good Mornings
Leg Curls
Dynamic Bench
Speed Reps w/ Bands
Dumbell Tricep Extensions
Pulldowns/Weighted Pullups
Front Raises
Side Raises
Dynamic Lower
Squats
Deadlifts
Hyperextensions
Shrugs
**Abs, forearms, and cardio are done on "off" days**
BigKazWSM747
01-24-2004, 03:01 PM
looks good.
Sunday, Jan 25th
Max Effort Bench
5 Board Presses
135x8
185x4
225x3<--------Boards on
235x3
245x3
255x3
265x1 (Was trying for 3)
270x1
275x1
280x0 (Hit too high on chest and missed)
280x1 (Barely got it:D)
Close Grip Dumbell
70'sx4
70'sx6
70'sx6
70'sx6
Barbell Rows
95x8
135x8
135x6
175x6
Dumbell Front Raises
30'sx8
17.5'sx20
17.5'sx20
17.5'sx20
Dumbell Side Raises
17.5'sx8
17.5'sx8
17.5'sx8
Next Max Effort Bench I am going to go up in bigger incriments for board presses. Felt like a good workout
BigKazWSM747
01-25-2004, 03:56 PM
nice workout. Going up slowly on board presses can really take a lot out of you. I bet when you try again next week you could get 295 if you were fresh.
Originally posted by BigKazWSM747
nice workout. Going up slowly on board presses can really take a lot out of you. I bet when you try again next week you could get 295 if you were fresh.
thanks man, i havent done them in a while, so i wasnt sure how much i could do:)
Monday, Jan 26
Dynamic Lower
Box Squats
I dont have a box yet, so I used a bench, but it was a tad above parallel:(
45x8
135x8
135x2<----Started on "Box"
135x2
155x2
155x2
175x2
175x2
135x2
135x2
Fast Straight Legged Deadlifts
135x8
135x8
135x8
135x8
Machine Leg Curls
120x8
165x8
150x8
150x8
Hyperextensions
12
12
12
12
Comments: I was a little unhappy I had to go a little above parallel on "box" squats, but oh well. It was my first time doing hyperextensions, and they felt good.
Fullback_45
01-26-2004, 09:30 PM
Nice workouts bro. Especialley your board work. Hmmm what kidna bench you squating on? The kind at my gym are a little below parallel, are they adustable?
Originally posted by Fullback_45
Nice workouts bro. Especialley your board work. Hmmm what kidna bench you squating on? The kind at my gym are a little below parallel, are they adustable?
thanks bro. the bench i used was flat, but they have adjustable ones there. The problem is that it was too high up, and im about 6'0
Wednesday, Jan 28
Dynamic Bench
I am so excited, I finally got my bands and this is the first time I used them!
Speed Reps With Bands
Bar+50lb Bands<----Wow, the bands are really ackward at first
50lbs+50lb Bandsx8<--Still getting used to the bands
70lbs+50lb Bandsx3
70lbs+50lb Bandsx3
70lbs+50lb Bandsx3<--Wide Grip
70lbs+50lb Bandsx3
70lbs+50lb Bandsx3
70lbs+50lb Bandsx3<--Wide Grip
70lbs+50lb Bandsx3
70lbs+50lb Bandsx3<--Close Grip
50lbs+50lb Bandsx3<--Wide Grip
50lbs+50lb Bandsx3<--Wide Grip
Dumbell Tricep Close Grip
60'sx10<--Could barely control them, still used to the bands
50'sx10
50'sx10
50'sx10
50'sx10
50'sx10
Pullups
6
6
6
6
6
Front Raises
20'sx20
20'sx16
20'sx16
20'sx14
Side Raises
17.5'sx8
17.5'sx8
17.5'sx8
17.5'sx8
Rocky_Maivia
01-29-2004, 07:21 AM
looking good
Originally posted by Rocky_Maivia
looking good
thanks bro
Thursday Jan 29
DB Hammer Curls
40'sx12
40'sx12
40'sx12
35'sx12
Leg Raises
12
12
12
12
Decline Crunches
8
8
8
8
HIIT Cardio Eliptical
3 Min Warmup
30/30 Intervals for 12min
3 Min cooldown
Sunday Feb 1
Max Effort Bench
5 Board Presses
135x8
185x5
225x3<--Boards on
245x3
265x3
285x1<--Dropped To Singles
295x1<--New PR:D
300x0
Dumbell Tricep Presses
65'sx6
70'sx6
70'sx6
70'sx6
Barbell Rows
135x8
155x6
175x6
195x3
Dumbell Front Raises
20'sx20
25'sx10
25'sx10
25'sx10
Dumbell Side Raises
20'sx8
20'sx8
20'sx6
20'sx6
Originally posted by BigKazWSM747
nice workout. Going up slowly on board presses can really take a lot out of you. I bet when you try again next week you could get 295 if you were fresh.
And thats exactly what i got:D
Mon Feb 2
Dynamic Lower
Box Squats
135x2
135x2
145x2
145x2
155x2
155x2
135x2
135x2
Speed SLDL's
135x8
135x8
155x8
155x8
Shrugs
185x10
225x8
225x8
225x8
135x10
Hyperextensions
12
10
10
10
Im trying to ween myself away from straps, so my grip sucked
BigKazWSM747
02-02-2004, 07:43 PM
nice workout. keep up the good work!
Fullback_45
02-02-2004, 08:01 PM
Congrats on that 5 board press! Heavy weights bro. WOrkouts are look great.
thanks guys. ive lost about 8lbs, and my strength is on the rise, i love westside:D
Julius Peppaz
02-04-2004, 11:31 AM
sh!t bro, I've been doing my training wrong.. On the 3 reps then drop to 1 rep I've been working up to a 3 rep max, then pounding out 3 reps until I can only do 2, Then do sets of 1 till it's my 1 rpm. So:
floor dumbells went sometihng like this:
125 lbs x 3
125 lbs x 3
125 lbs x 3
125 lbs x 3
125 lbs x 3
125 lbs x 3
125 lbs x 2
125 lbs x 1
125 lbs x 1
125 lbs x 1
125 lbs x 1
Just noticed from your workouts that I've been doin mine wrong.. oh well.
Originally posted by Julius Peppaz
sh!t bro, I've been doing my training wrong.. On the 3 reps then drop to 1 rep I've been working up to a 3 rep max, then pounding out 3 reps until I can only do 2, Then do sets of 1 till it's my 1 rpm. So:
Just noticed from your workouts that I've been doin mine wrong.. oh well.
heh, training is confusing because everyone interprets things different
Fullback_45
02-04-2004, 06:53 PM
Hey man good job and that weight loss!
Originally posted by Fullback_45
Hey man good job and that weight loss!
thanks, i got about 15lbs to go
Wed Feb 4th
Dynamic Bench
Speed Reps +50lb in Bands
95x3
115x3
95x3
95x3
95x3
95x3
95x3
Close Grip Dumbell Presses
50'sx12
60'sx8
55'sx10
55'sx10
55'sx10
Pullups
10
10
8
8
Dumbell Front Raises
30'sx8
20'sx16
20'sx16
Dumbell Side Raises
20'sx8
20'sx8
I am a little mad because I had to hurry through the workout so I could get to class on time, so I didnt get as much as I wanted in.
Fullback_45
02-04-2004, 07:32 PM
Intensity bro! Nice workout. Your working your ass off bro, 15 pounds in no time.