Westsssssiiiiiiidddddddddeeeeeeeeeee!!!!!!!!!!!!

[M.J.H.]

As usual, I'm back on Westside! Absolutely loving this program as usual, I'm already 4 days into it, just haven't had a chance to start a journal. Anyway I'm doing my regular split that looks like this:

1. DE Bench
2. ME Squat/Deadlift
3. Rest
4. ME Bench
5. DE Squat/Deadlift
6. Rest

Same regular old summer diet, aiming for around 50% protein 30% fat and 20% carbs, usually comes out to about 50% liquor these days, lol. Partying hard but still managing to get my workouts in. :)

Feel free to post comments, ask questions, make suggestions, etc.

[M.J.H.]

6-29-2007


DE Bench (55 minutes, 48 sets)

Speed Bench Presses
155 x 3
155 x 3
155 x 3
155 x 3
185 x 2
185 x 2
185 x 2
205 x 1
205 x 1
205 x 1

Dropset
Rope Cable Pressdowns
Stack x 5
170 x 5
150 x 5
130 x 5
110 x 5
90 x 5
70 x 5
50 x 5
30 x 5

Superset
DB Lateral Raises / BTN Smith-Machine Presses
20's x 12 / 100 x 8
20's x 12 / 100 x 8
20's x 12 / 100 x 8
30's x 8 / 150 x 6
30's x 8 / 150 x 6

Dropset
Pec-Deck Flyes
155 x 7
140 x 7
125 x 7
110 x 7
95 x 7
80 x 7

Standing French Presses
75 x 12
75 x 12
75 x 12

Cable Crossovers
60 x 15
60 x 15
60 x 15

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

Side Bends
30's x 15
30's x 15

Cardio
10 minutes of incline walking on the treadmill.


Diet- Click here for today's FitDay (http://www.fitday.com/webfit/publicjournals.html?Owner=MonStar1120&Year=2007&Month=5&Day=29). Diet SUCKED lately! Been going to the beach drinking all the time.

Sleep- 7 hours.

[M.J.H.]

6-30-2007


ME Squat/Deadlift (45 minutes, 22 sets)

Pendlay Rows
135 x 3
165 x 3
195 x 3
225 x 3
245 x 3
255 x 3
265 x 3
275 x 3
285 x 3! PR

DB SLDL
150's x 4! PR
150's x 4
150's x 4
150's x 4

Hammer Strength Pulldowns
280 x 6
280 x 6
280 x 6
280 x 6

ATF Smith-Machine Squats
280 x 3
280 x 3
280 x 3

Machine Crunches
110 x 12
110 x 12

Cardio
10 minutes of incline walking on the treadmill.


Diet- Click here for today's FitDay (http://www.fitday.com/webfit/publicjournals.html?Owner=MonStar1120&Year=2007&Month=5&Day=30). Diet still sucks!

Sleep- 6 hours.

[M.J.H.]

7-1-2007


Rest

Cardio
10 minutes of walking on the treadclimber + 10 minutes of climbing the stairmaster.

Cable Crunches
Stack x 15
Stack x 15

Side Bends
30's x 15
30's x 15


Diet- Click here for today's FitDay (http://www.fitday.com/webfit/publicjournals.html?Owner=MonStar1120&Year=2007&Month=6&Day=1).

Sleep- 7 hours.

[M.J.H.]

7-2-2007


ME Bench (50 minutes, 26 sets)

Bench Presses
135 x 3
165 x 3
195 x 3
225 x 3
255 x 3
280 x 3 (80% of 3RM)
280 x 3
280 x 3
280 x 3
280 x 3

BB Front Raises
95's x 4
95's x 4
95's x 4
95's x 4
120 x 3! PR
75 x 6

Dips
+100 x 6
+100 x 6
+145 x 4
+170 x 3
+100 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

Cable Crunches
Stack x 15
Stack x 15

Cardio
5 minutes of walking on the treadclimber.


Diet- Click here for today's FitDay (http://www.fitday.com/webfit/publicjournals.html?Owner=MonStar1120&Year=2007&Month=6&Day=2).

Sleep- 8 hours.

[Westside_Reflex]

good sessions bro. but only 4 on DB sldl's? with your awsome bb deadlift im surprised you didnt get more here :D

[ElSpaceBandito]

Another Journal? God dammit i cant keep up ..

Awesome couple of WOs there mate!

[M.J.H.]

Westside_Reflex
Yeah I know people are probably shocked, but the way that I do DB SLDL I actually take the DB's further down, all the way until I touch my hands almost to the floor. Not to mention the gym I was training at only had up to the 150's. :mad:

Twone
Thanks bro, appreciate the support.

[M.J.H.]

7-3-2007


DE Squat/Deadlift (55 minutes, 44 sets)

Speed Box Squats
225 x 3
225 x 3
225 x 3
225 x 3
275 x 2
275 x 2
275 x 2
225 x 3

Dropset
Machine Pullovers
Stack x 6
215 x 6
185 x 6
155 x 6
125 x 6
95 x 6
65 x 6

Superset
Hip Adduction / Hip Abduction
155 x 12 / 155 x 12
155 x 12 / 155 x 12
155 x 12 / 155 x 12

Triset
Smith-Machine Bentover Rows / Machine Compound Rows / Bentover DB Lateral Raises
190 x 8 / 170 x 8 / 15's x 8
190 x 8 / 170 x 8 / 15's x 8
190 x 8 / 170 x 8 / 15's x 8

Superset
Rope Cable Pull-Throughs / Hyperextensions
Stack x 8 / 35's x 12
Stack x 8 / 35's x 12

Dropset
Rope Cable Curls
Stack x 6 (click here for YouTube video (http://www.youtube.com/watch?v=wIig7rf1UD0))
170 x 6
140 x 6
110 x 6
80 x 6
50 x 6

DB Shrugs
80's x 15
80's x 15

Side Bends
30's x 15
30's x 15

Cardio
5 minutes of walking on the treadclimber.


Diet- Click here for today's FitDay (http://www.fitday.com/webfit/publicjournals.html?Owner=MonStar1120&Year=2007&Month=6&Day=3).

Sleep- 7 hours.

[M.J.H.]

7-4-2007


Rest

Cardio
None, lol, last piece of sh-t today on the holiday. The gym was closed so I could have done some outdoor cardio but the weather was sh-tty and I'm starting to catch a head cold - so I slept all damn day.


Diet- Click here for today's FitDay (http://www.fitday.com/webfit/publicjournals.html?Owner=MonStar1120&Year=2007&Month=6&Day=4).

Sleep- 8 hours.

[M.J.H.]

7-5-2007


DE Bench (55 minutes, 48 sets)

Not a bad session today for being sick, but I was basically dragging myself through the entire workout. :(

Speed Bench Presses
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
185 x 2
185 x 2
185 x 2
205 x 1
205 x 1

Dropset
Cable Pressdowns
Stack x 7
170 x 7
150 x 7
130 x 7
110 x 7
90 x 7
70 x 7
50 x 7

Superset
Pec-Deck Flyes / Dips
125 x 12 / 10
125 x 12 / 10
125 x 12 / 10

Dropset
DB Lateral Raises
45's x 5
40's x 5
35's x 5
30's x 5
25's x 5
20's x 5
15's x 5
10's x 5

Superset
One-Arm Cable Pressdowns / One-Arm DB Kickbacks
50 x 12 / 20 x 8
50 x 12 / 20 x 8
70 x 7 / 30 x 7
70 x 7 / 30 x 7

Seated DB Presses
45's x 15
45's x 15

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

Rope Cable Crunches
Stack x 15
Stack x 15

Cardio
10 minutes of incline walking on the treadmill.


Diet- Click here for today's FitDay (http://www.fitday.com/webfit/publicjournals.html?Owner=MonStar1120&Year=2007&Month=6&Day=5).

Sleep- 8 hours. Also took a nap this afternoon. :)

[M.J.H.]

7-6-2007


ME Squat/Deadlift (50 minutes, 23 sets)

ATF Smith-Machine Squats
100 x 3
150 x 3
190 x 3
240 x 3
280 x 3
330 x 2
370 x 1! PR (click here for YouTube video (http://www.youtube.com/watch?v=OPv9zsrpECQ))

Bentover DB Rows
100's x 5
100's x 5
100's x 5
120's x 6! PR
120's x 3
90's x 6
90's x 6

Seated Good Mornings (deep)
135 x 6
135 x 6
135 x 6
135 x 6

Crossbench DB Pullovers
100 x 6
100 x 6
100 x 6

Side Bends
30's x 15
30's x 15

Cardio
10 minutes of incline walking on the treadmill.


Diet- Click here for today's FitDay (http://www.fitday.com/webfit/publicjournals.html?Owner=MonStar1120&Year=2007&Month=6&Day=6).

Sleep- 7 hours.

[ElSpaceBandito]

Very strong squats and rows mate! Whats the reason for using the smith for squats? Feel it more in the quads?

[M.J.H.]

Twone
Thanks for the support, bro. So far I absolutely love being back on Westside - truly, nothing compares. No program that I've ever tried has ever touched the gains I typically make on this program. :)

[M.J.H.]

7-7-2007


Rest

Cardio
10 minutes of walking on the treadclimber + 5 minutes of incline walking on the treadmill.

Rope Cable Crunches
Stack x 15
Stack x 15


Diet- Click here for today's FitDay (http://www.fitday.com/webfit/publicjournals.html?Owner=MonStar1120&Year=2007&Month=6&Day=7) - way too high in calories today. Considering it was a rest day, and I didn't hardly do any cardio, I shouldn't have eaten close to 5K calories. For whatever reason I'm always STARVING on my rest days, I don't get it. :confused:

Sleep- 7 hours.

[M.J.H.]

7-8-2007


ME Bench (50 minutes, 28 sets)

Bench Presses
135 x 3
165 x 3
195 x 3
225 x 3
255 x 3
285 x 3 (81.5% of 3RM)
285 x 3
285 x 3
285 x 3
285 x 3

BTN Smith-Machine Presses
150 x 5
150 x 5
150 x 5
170 x 4

Dropset
190 x 2
150 x 6
120 x 6
100 x 6

Skullcrushers
165 x 6! PR

Dropset
165 x 6
115 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

Dips
52! PR

Side Bends
30's x 15
30's x 15

Cardio
10 minutes of climbing the stairmaster.


Diet- Click here for today's FitDay (http://www.fitday.com/webfit/publicjournals.html?Owner=MonStar1120&Year=2007&Month=6&Day=8). I'm trying to keep my liquor low for the next week or so since I'm leaving in about 2 weeks for a cruise!

Sleep- 8 hours. Not to mention I orgasmed about ten times in the past 36 hours, lol. Lately the wifey and I have been hanging out around the apartment smoking herb and eating all day. :p

[nads786]

another cruise? damn how do u afford it? i went down to florida during spring break and i just got done paying the debt

[ElSpaceBandito]

Twone
Thanks for the support, bro. So far I absolutely love being back on Westside - truly, nothing compares. No program that I've ever tried has ever touched the gains I typically make on this program. :)

What Westside variant are you doing right now? Link?

So far my favourite one has definately been Spytech Hybrid WSB, amazing program!

[Gettinpumped]

workoust look strong as always man.

[NinoBrown23]

im sure u have been asked this alot but I noticed you do multiple sets with low reppage. Is there a name to this style of lifting? How does this compare to just like for say...3 sets/8 reps style?