DPR's Westside For Skinny Bastards II Journal

DPR · 06-11-2006, 05:48 AM

Tomorrow is my 19th birthday and I will be starting Westside For Skinny Bastards II.

I currently am 5'10" and weight right around 160. I've been working out for about 4 years but only started working out seriously and making decent gains in the past 2 years. My goal is to gain weight, without putting on excess bodyfat. I also want to get a hell of a lot stronger, especially in my lower body, since it is pretty weak. Here's what I am planning on doing. What do you think?:

Monday- Max Effort Upperbody
Incline Bench Press- Work up to a max set of 3-5 reps.
Dumbell Bench Press- 3-4x6-10
Pullups supersetted with Reverse Rear Flies- 3-4X8-12
Hammer Curls- 3x6-10
Abdominal circuit

Tuesday- Lower Body Strength Training
Deadlifts- Work up to a max set of 3-5 reps.
Lunges- 3x8-12
Hyperextensions- 3-4x8-15
Barbell Shrugs supersetted with plate gripping (timed set)- 3-4 sets

Thursday- Repetition Upper Body Strength Training
Incline Dumbbell Bench Press- Work up to 3 sets of max reps.
Seated cable rows supersetted with Straight Arm Lat Pulldowns- 3-4x8-12
DB Shoulder Press or Side Laterals (alternated week to week)- 3-4x8-15
Barbell Curls supersetted with Tricep Pushdowns- 2-3x8-12
Hanging Leg Raises supersetted with Reverse Cable Side Bends- 2-3x10-15

Friday- Repition Lower Body Strength Training
Walking Lunges- 3-4x15 (each leg)
Leg Curls- 3-4x10-15
Calf Raises- 3x10-15
Dumbell Shrugs- 3x10-12
External Rotations- 3x10-12

DPR · 06-11-2006, 06:09 AM

Diet Plan:
Breakfast (10 am):
4 Eggs, 1 cup Oatmeal, 1 Apple

Lunch/Pre-Workout Meal (12 pm)
8 oz Chicken Breast, Spaghetti, Carrots

Post Workout Meal (2:45)
8 oz Steak, 1 cup White Rice, Salad

Dinner (5:30)
8 oz Roast Beef, 2 Baked Potatoes, String Beans, Salad

Late Afternoon Snack (8:00)
French Toast (4 eggs), 1 cup Oatmeal, Peanuts

Supplement Schedule
With Breakfast
1 scoop of Cytosport Complete Whey, 5 grams of BCAA Powder, Multivitamin, 2 servings of Fish Oil

30 minutes Pre-Workout
2 scoops of Cytosport Complete Whey+Dextrose or Maltodextrose, 1 serving of SAN Vault

Immediately Post-Workout
1 serving of Cytosport Cytogainer, 5 grams of BCAA Powder

With Dinner
2 servings of Fish Oil

With Later Afternoon Snack
1 serving of Cytosport Complete Whey

Immediately Before Bed
1 serving of Cytosport Muscle Milk, 2 servings of Fish Oil, 5 grams of BCAA Powder

DPR · 06-11-2006, 08:08 PM

Week 1, Max Effort Upperbody (Sunday 6/11)
Incline Bench Press- warmups (45x5, 95x5, 115x3, 130x2, 145x1, 160x1), 175x4 , 155x3
Flat Dumbbell Bench Press- 65x8,6,6,6
Parallel Chin Ups supersetted with Reverse Rear Laterals- BWX10, 130X8, BWX6, 130X8, BWX6, 130X6
Alternate Seated Hammer Curls- 35x7,6.5,6

I was going to start this routine tomorrow, but I was bored today and figured I'd start a day early. I was happy with my max set on inclines. I got all four reps without any help from my spotter. I followed that with an easy set of 155x3. I was also happy with my DB Bench, because I hadn't done flat DB bench presses for a long long long time. It felt sort've weird at first. After that I was pretty tired, but was happy that I was still able to do okay on chins after benching. I felt weak on my hammer curls, but probably beacuse of all the chinups. Overal I enjoyed the workout today and I think I'm going to love this routine.

DPR · 06-11-2006, 10:54 PM

It's officially my 19th birthday

.

churchill51 · 06-11-2006, 11:04 PM

Happy bday, have fun with this program its becoming very popular around here. I was wondering why you were taking dextrose before your workout and not afterwards instead?

DPR · 06-12-2006, 10:41 AM

Quote:

Originally Posted by churchill51

Happy bday, have fun with this program its becoming very popular around here. I was wondering why you were taking dextrose before your workout and not afterwards instead?

thanks. whoops typo. i meant to put that as my post workout drink and then i sort've forgot i was gonna be taking cytogainer which has maltodextrose in it i believe. i forgot to delete that on my pre-workout.

pu12en12g · 06-12-2006, 10:52 PM

Off to a great start !! Happy B day !!

DPR · 06-12-2006, 11:18 PM

Quote:

Originally Posted by pu12en12g

Off to a great start !! Happy B day !!

thanks man. i had a bad day today. i was planning on going to the gym at 10:30 at night and i feel asleep watching tv at 9 and wokeup around midnight. my gym closes at 12 so i missed out today on my lower body day.

DPR · 06-14-2006, 05:15 AM

how does that plan look for ME upper body lifts?
Weeks 1-3- Incline Bench
Week 1- 175x4 (completed)
Week 2- 180x4
Week 3- 190x3
190x3 on incline would be extremely hard but i think if i work hard i can get to it. if i do then i plan on doing flat bench presses on week four, starting up 200 and going up. does this sound like a good plan?

DPR · 06-14-2006, 08:44 PM

i just realized a mistake in the upper body rep. day that i posted. im doing barbell flat bench presses for my repetition lift.

Thursday- Repetition Upper Body Strength Training
Barbell Bench Press- Work up to 3 sets of max reps (at 95 pounds).
Seated cable rows supersetted with Straight Arm Lat Pulldowns- 3-4x8-12
DB Shoulder Press or Side Laterals (alternated week to week)- 3-4x8-15
Barbell Curls supersetted with Tricep Pushdowns- 2-3x8-12
Hanging Leg Raises supersetted with Reverse Cable Side Bends- 2-3x10-15

DPR · 06-16-2006, 03:52 AM

Week 1, Repetition Upper Body Strength Training (Wednesday 6/14)
Flat Bench Press- 95x22, 95x12, 95x10
DB Shoulder Press- 50x6, 50x6, 45x8
Seated Cable Rows supersetted with Lat Pulldowns (on iso cable lp machine. i used 2 hands at a time though)- 120x10 130x10, 130x8 130x8, 130x6 130x7
Tricep Pushdowns supersetted with Barbell Curls- 120x12 70x8, 130x10 70x8

I couldn't believe how physically draining the rep. upperbody workout was. The bench presses was hard as hell. I probably could've gotten maybe 1 possibly 2 more reps per set, but I went right before the gym closede so I didnt have a spotter. With high rep. work I hate doing it without a spotter, cause I'm usually bad at judging when I'm gonna hit failure. It seems to always come much quicker than I think. My body was half dead after the rep. lift. The rest of my workout felt very weak compared to what I could normally do, ex. shoulder presses, but that is a lift I used to do at the start of workouts so that is to be expected after benching.

pu12en12g · 06-16-2006, 05:13 AM

Quote:

Originally Posted by DPR

Week 1, Repetition Upper Body Strength Training (Wednesday 6/14)
Flat Bench Press- 95x22, 95x12, 95x10
DB Shoulder Press- 50x6, 50x6, 45x8
Seated Cable Rows supersetted with Lat Pulldowns (on iso cable lp machine. i used 2 hands at a time though)- 120x10 130x10, 130x8 130x8, 130x6 130x7
Tricep Pushdowns supersetted with Barbell Curls- 120x12 70x8, 130x10 70x8

I couldn't believe how physically draining the rep. upperbody workout was. The bench presses was hard as hell. I probably could've gotten maybe 1 possibly 2 more reps per set, but I went right before the gym closede so I didnt have a spotter. With high rep. work I hate doing it without a spotter, cause I'm usually bad at judging when I'm gonna hit failure. It seems to always come much quicker than I think. My body was half dead after the rep. lift. The rest of my workout felt very weak compared to what I could normally do, ex. shoulder presses, but that is a lift I used to do at the start of workouts so that is to be expected after benching.

Good feedback so far !!

DPR · 06-16-2006, 04:16 PM

Quote:

Originally Posted by pu12en12g

Good feedback so far !!

thanks man.

Week 1, Repition Lower Body Strength Training (Wednesday 6/14)
Walking Lunges- 30x16, 30x12, 30x8
Hammer Strength Shrugs- 180x8, 180x8
Leg Curls- 70x12, 90x6, 75x6
Machine Standing Calf Raises- 195x8, 150x12

Wow today was by far the most painful workout that I've had in months and months. I am a basketball player, and I have had a number of leg injuries over the years. My legs have always been lagging bigtime! It's said that this short leg workout killed my legs today (in a good way). My form on lunges were as good as they can get. After lunges some annoying guy that's always at the gym and is an ******* to everyone was on the leg curl machine for a long ass time so I did shrugs inbetween lunges and leg curls. I kept it light on the calf raise machine since it's my first time doing them weighted since before I had ankle problems. They felt considerably good and I had no problem stabilizing them.

I haven't been able to do heavy leg workouts up until I started this program. During basketball season and right before the seasn started, I had recurring ankle problems, knee problems (osgood slaughters), and hip flexor problems. My injuries now are basically totally in check, so it is safe for me to do leg workouts. Sadly, the last 6 months, a typical "leg workout" would be me doing stability excercises for my ankle. I decided to do one, rep. leg workout this week, and work up to where I am able to do the repitition workout plus the ME workout.

I feel like a pussy for being so sore after such a short wokrout but despite my pathetic lifts, today was a good day. I am finally able to do weighted leg excercises which means I'm on the road to having hopefully solid lower body strength.

DPR · 06-17-2006, 10:19 PM

^^^^^ my leg workout was on friday the 16th, not wednesday. it just turned sunday 18 minutes ago and my ass and legs are still killing me.

DPR · 06-18-2006, 10:56 AM

Happy Father's Day to all the dad's out there!

DPR · 06-18-2006, 11:33 PM

Week 2, Max Effort Upperbody (Sunday 6/18)
(last week's numbers in parenthesis after today's workout)

Incline Bench Press- **warmups, 180x4(PR*), 160x3* (175x4, 155x3)
Flat Dumbbell Bench Press- 70x5(PR*), 70x5(PR), 65x6, 65x5 (65x8,x6,x6,x6)
Parallel Chin Ups supersetted with Reverse Rear Laterals (machine)- BWx11(PR**), 130x11, BWx7, 130x7, BWx5, 115x8 (CU- BWX10, 6, 6 RL- 130x8,x8x6)
Alternate Hammer Curls- 35x8, 35x6, 35x5 (35x7,x6.5,x6)

**Incline BB Press Warmups- 45x5, 95x5, 115x3, 135x2, 150x1, 165x1
*Incline Bench Press PR- I'm not sure if my spotter helped me a tiny tiny bit towards the top of my 4th rep. He said he didn't but I don't know the kid, it was just a random person at the gym that I asked to spot me, so hopefully he was telling the truth. Either way it was definetly a PR. I've never done a signel rep at 180 pounds on inclines. I've never tried to go that heavy with it.
* Incline Bench Press Last Set- Could've done more than 3. I had no spotter and I already did a max set so I didn't want to push it to much.
*Flat Dumbbell Bench Press PR- I haven't done heavy flat dumbell bench presses in a long ass time. I think this would've been a PR if I did it any time this year.
**Chin PR- I think I've done more. I'm not totally positive, but I'm pretty sure I've done more than 11 before, but I've never done that many when it hasn't been the first excercise in my workout, so I was very happy with that.