PowerBuilder08 Goes West: Back to Form on Westside

PowerBuilder08 · 11-19-2008, 12:32 AM

The Journey is the Reward

Football is over. I will never again play that game. The thing that I loved and dedicated more than half of my young life to is over, and it's not coming back. While that is difficult to swallow, it marks the beginning of a new journey. This journey is still going to be about getting stronger, but at the same time leaning down. I'm moving on to the Westside template, something I've always liked but never had a ton of time to experiment with.

Stats:
Height - 5'11
Weight - 240
BF -20%
Goals - Short-term is to regain all of my lost strength from season. Long-term is to lean down most of my bodyfat and get back to the healthy weight I was at when I was younger. Having this excess weight was needed to play defensive line, but wreaked havoc on my body. Time to get back to where I can move again.

Supplements:
Animal Pak
Purple Wraath
ON Whey Protein
Creatine Monohydrate
Glutamine

Program Layout:
Sunday - Off
Monday - ME Upper
Tuesday - Cardio
Wednesday - ME Lower
Thursday - Cardio
Friday - RE Upper
Saturday - Off

I will be using this Westside template, which you will see in more detail as we go along. For Cardio, I'm going to use an elliptical for now to rest my knees as much as possible, and eventually ramp it back up to the HIIT that I love.

Feedback will always be appreciated, and I'm going to be getting after it as much as I can to get to a better weight and hopefully bring my knees back up to speed.

Squatting should be fun, as I haven't done it in quite some time (I was told to take it easy on squats during season to save my knees).

Looking forward to having everyone along!

PowerBuilder08 · 11-19-2008, 12:37 AM

ME Upper: 11-17-08

PreWorkout Nutrition
1 cup oats
1 scoop whey
1 Animal Pak

During Workout
1 scoop Purple Wraath

Warm-up
1/4 Mile Run
Dynamic Stretching

Workout

Bench Press

10x175*
5x195
5x205
5x215
3x230
3x240

DB Incline

10x70
10x70
10x70

DB Rows

10x55
10x55
10x55

Rear DB Flies (Superset with Lat Pulldown)

12x20
12x20

Ab Crunch Machine

10x85
10x85
10x85

Cardio
None

*Warm-up
**PR

Red Lettering means I did not accomplish the number of reps I was attempting
Black Lettering means I accomplished the number of reps I was attempting
Green Lettering means I accomplished the number of reps I was attempting and will be moving up

PWO Nutrition
2 Scoops ON Whey
1 Cup oats
5g Creatine

Energy - 10/10
Focus - 10/10
Intensity - 10/10
Burn - 10/10
Overall - 10/10

Thoughts
Love this template. Really looking forward to using it quite a bit.

And on a personal note: the title of this journal has my new username PowerBuilder08, which it should be changed to shortly.

PowerBuilder08 · 11-19-2008, 12:38 AM

11-18-08

PreWorkout Nutrition
1 cup oats
1 scoop whey
1 Animal Pak

During Workout
1 scoop Purple Wraath

Warm-up
1/4 Mile Run
Dynamic Stretching

Workout

Cardio
30 minutes on elliptical

PWO Nutrition
2 Scoops ON Whey
1 Cup oats
5g Creatine

Energy - 10/10
Focus - 10/10
Intensity - 10/10
Burn - 10/10
Overall - 10/10

Thoughts
Another good, high-energy, well-focused day.

Surive123 · 11-21-2008, 09:13 PM

oh hello.

PaC-mAn8 · 11-21-2008, 09:14 PM

Yo....acbrits. Been gone for a while man.

How ya been?

PowerBuilder08 · 12-30-2008, 07:55 PM

Quote:

Originally Posted by Surive123

oh hello.

Quote:

Originally Posted by PacMan8

Yo....acbrits. Been gone for a while man.

How ya been?

Ohai guise

Doing well, how are both of you?

PowerBuilder08 · 12-30-2008, 07:59 PM

ME Upper: 12-29-08

PreWorkout Nutrition
1 cup oats
1 scoop whey
1 Animal Pak

During Workout
1 scoop Purple Wraath

Warm-up
1/4 Mile Run
Dynamic Stretching

Workout

Bench Press

10x155*
5x175
5x185
5x195
3x210
3x225

DB Incline

10x65
10x65
9x65

DB Rows

10x50
10x50
10x50
10x50

Rear DB Flies

12x20
12x20

Ab Crunch Machine

10x85
10x85
10x85

Cardio
None

*Warm-up
**PR

Red Lettering means I did not accomplish the number of reps I was attempting
Black Lettering means I accomplished the number of reps I was attempting
Green Lettering means I accomplished the number of reps I was attempting and will be moving up

PWO Nutrition
2 Scoops ON Whey
1 Cup oats
5g Creatine

Energy - 7/10
Focus - 8/10
Intensity - 8/10
Burn - 10/10
Overall - 8/10

Thoughts
My little 6-week vacation to heal hasn't done me any favors. Hopefully this time around I can remain injury free.

Numbers are way the fuck down, but six weeks off did it. Oh well, it will be back soon enough I'm sure.

Holy hell was I tired on Monday though...was thinking about doing cardio, but was completely burned and exhausted at the end of this work.

Damn vacation.

PowerBuilder08 · 12-30-2008, 08:02 PM

12-30-08

[B]PreWorkout Nutrition
1 cup oats
1 scoop whey
1 Animal Pak

Warm-up
1/4 Mile Run
Dynamic Stretching

Workout

Cardio
15 minutes on elliptical

PWO Nutrition
2 Scoops ON Whey
1 Cup oats
5g Creatine

Energy - 6/10
Focus - 8/10
Intensity - 8/10
Burn - 10/10
Overall - 8/10

Thoughts
****ing hell I'm tired. I thought I was going to die. This did not go well. Glad I decided only 15 minutes ahead of time...going for 30 again would have killed me early and then I would have been angry.

No matter how badly injured I am, I will never, ever take a 6-week vacation again. Ever.

PowerBuilder08 · 12-31-2008, 03:37 PM

ME Lower: 12-31-08

PreWorkout Nutrition
1 cup oats
1 scoop whey
1 Animal Pak

During Workout
1 scoop Purple Wraath

Warm-up
1/4 Mile Run
Dynamic Stretching

Workout

Squats

10x185*
5x210
5x225
5x245
3x260
3x275

Walking Lunges

10x30
10x30
10x30

Leg Curls

10x135
10x135
10x135

Plate Pinchers

30 seconds
30 seconds
15 seconds

Cardio
None

*Warm-up
**PR

Red Lettering means I did not accomplish the number of reps I was attempting
Black Lettering means I accomplished the number of reps I was attempting
Green Lettering means I accomplished the number of reps I was attempting and will be moving up

PWO Nutrition
2 Scoops ON Whey
1 Cup oats
5g Creatine

Energy - 8/10
Focus - 8/10
Intensity - 8/10
Burn - 10/10
Overall - 8.5/10

Thoughts
Legs hurt. Dear God do legs hurt. So much pain. Must wash away with beer tonight. Paaaaain.

First time really doing legs hard in a while because of my knees. The squats were surprisingly easy. I wanted to push harder, but decided not to. It's a good thing, my knee is swelling up slightly, so much harder could have done some damage.

Plate pinchers will be good for me (holding two 45 pound plates at your side as long as you can). I have ridiculously small hands, so my grip strength isn't that great. This should help.

Hope everyone has a Happy New Year!!!

PowerBuilder08 · 01-02-2009, 02:54 PM

RE Upper: 01-02-09

PreWorkout Nutrition
1 cup oats
1 scoop whey
1 Animal Pak

During Workout
1 scoop Purple Wraath

Warm-up
1/4 Mile Run
Dynamic Stretching

Workout

Push-ups

28xRegular
13xBar
10xTriangle

Skull Crushers

10x80
10x80
10x80

Lat Pulldown

10x130
10x130
10x130
8x130

EZ Bar Curl

10x60
10x60
7x60

Ab Circuit

42xCrunches
23xLeg Raises
10xBicycle Kicks

Cardio
None

*Warm-up
**PR

Red Lettering means I did not accomplish the number of reps I was attempting
Black Lettering means I accomplished the number of reps I was attempting
Green Lettering means I accomplished the number of reps I was attempting and will be moving up

PWO Nutrition
2 Scoops ON Whey
1 Cup oats
5g Creatine

Energy - 8/10
Focus - 8/10
Intensity - 8/10
Burn - 8/10
Overall - 8/10

Thoughts
Some old friends from h.s. were at the weight room today, so I was a bit more distracted than normal. But, oh well.

Wasn't out of breath hardly at all, that's a plus compared to the rest of the week. Arms are burning a bit today but not too bad.

Good workout. Finally a weekend to relax

padrote · 01-02-2009, 06:53 PM

That's one comprehensive log, and colorful. Subbed, good luck in your goals. I'm sure you can join a league of some sort for football and just wrap them knees up.

Are you a carnie? I heard they have small hands and smell like cabbage

.

PowerBuilder08 · 01-05-2009, 05:01 PM

Quote:

Originally Posted by padrote

That's one comprehensive log, and colorful. Subbed, good luck in your goals. I'm sure you can join a league of some sort for football and just wrap them knees up.

Are you a carnie? I heard they have small hands and smell like cabbage

.

Haha, no I've already got a full time job coaching so I'll happily not take any more damage.

Hmmmm...maybe it's a sign I SHOULD be a carnie!

PowerBuilder08 · 01-05-2009, 05:04 PM

ME Upper: 01-05-09

PreWorkout Nutrition
1 cup oats
1 scoop whey
1 Animal Pak

During Workout
1 scoop Purple Wraath

Warm-up
1/4 Mile Run
Dynamic Stretching

Workout

Bench Press

10x155*
5x185
5x195
5x205
3x220
3x235

DB Incline

10x65
10x65
10x65

DB Rows

10x55
10x55
10x55
10x55

Rear DB Flies

12x25
12x25

Ab Crunch Machine

10x95
10x95
10x85

Cardio
20 minutes on elliptical

*Warm-up
**PR

Red Lettering means I did not accomplish the number of reps I was attempting
Black Lettering means I accomplished the number of reps I was attempting
Green Lettering means I accomplished the number of reps I was attempting and will be moving up

PWO Nutrition
2 Scoops ON Whey
1 Cup oats
5g Creatine

Energy - 4/10
Focus - 5/10
Intensity - 6/10
Burn - 7/10
Overall - 6/10

Thoughts
Had to get up at 4:30 for work this morning. Got no sleep. Basically a zombie. Going to bed now. Byebye