Achtungbaby's Workout Log

[achtungbaby]

HI, thanks for checking out this log. I started a modified Westside program today that will last 6 weeks and I will post my workout and my results. Still getting the hang of the principles so it may change over time. Advice, suggestions and motivation is welcome! Money, too, if you have it to spare. Thanks and take care!

workout for monday Feb 5:

bench press - 160x5 170x5 180x5 190x3 (assistance needed on 3rd rep)
incline db press - 60x10 70x10 75x6 (assistance on last 2 reps)
seated cable row - 140x15 155x12 165x8 165x8
rear delt machine - 2x12x90
bb bicep curl - 80x8 90x8
weighted ab crunch - 275x15 290x15 305x15 310x15

[achtungbaby]

Lower Body Day

Box Squats (5 reps) - 195, 205, 215, 225
Barbell Step Up - 50x15, 60x15, 70x15, 80x10
Leg Curls - 100x10, 110x10, 120x6
Calf Raises - 105x10, 155x10, 185x10

I really underestimated the step ups and calf raises so next time I will start a lot higher so I don't lose steam before getting to the heavier weights. Leg curls may not stay, I will likely switch them for an exercise that isn't so isolated.

[MISSINGLINK]

Good luck. I really love Achtung Baby by U2

[AlwaysStrivin]

Originally Posted by achtungbaby

Lower Body Day

Box Squats (5 reps) - 195, 205, 215, 225
Barbell Step Up - 50x15, 60x15, 70x15, 80x10
Leg Curls - 100x10, 110x10, 120x6
Calf Raises - 105x10, 155x10, 185x10

I really underestimated the step ups and calf raises so next time I will start a lot higher so I don't lose steam before getting to the heavier weights. Leg curls may not stay, I will likely switch them for an exercise that isn't so isolated.

Good first lower body day on Westside. When reading Defranco's website, I remember reading that you should more or less make a larger leap up to the ME set. One way I can see that working for you is next week, doing the following:

ME Squats:
135X5
155X5
185X5
205X5
230X5

I realize that this workout was just to gauge where you are and everything, so that is just my suggestion for the next ME Lower day. After a few weeks of this program you should be able to work up to a 3RM instead of sticking with the 5RM. If you want some examples of this, check out my journal. Hope this helps. I'll reply to your email in the morning before class. Have a good one.

[achtungbaby]

Thanks for the reply Adam....I am going to use that set up on monday when I do legs again. It makes more sense that way.

Repetition Upper Day was a good one. I intended on doing Bradford press but there was a lineup so I have to settle with DB press. I went with lower reps instead of the called-for 10-15 reps as the smaller weights were all being used and I was under some time constraint to get to work. I hate my gym!!! Anyway, I felt great and I started using NO-xplode and had the best pump I have ever had after a workout. Sure I worked hard but the NO definitely gave me a boost, I felt it before I even started to train. Here is my rundown of todays workout:

DB flat bench press - 70x14, 70x12, 75x8
Skull Crushers - 60x10, 70x0, 70x7, 70x6
Lat Pulldown - 155x12, 170x10, 180x8, 185x7
DB shoulder press - 50x11, 55x8, 55x6
DB bicep curl (alternating) - 40x10, 45x10, 50x8

[mr. fan]

Bench Press: 160x20 max(335lbs.)
Squat:200x10 max(500lbs.)

[achtungbaby]

Had a big setback last weekend. Woke up saturday (feb 10) with a fever and huge headache that quickly progressed into full blown tonsillitis. Started antibiotics on monday following but due to the fever had also developed a viral infection that combined with the pain in my tonsils left me unable to eat for a good 4 or 5 days. Today was the first day back to the gym. Good news is my strength level didn't go down. Bad news is I lost another 10 pounds last week. I look lean and it doesn't look unhealthy or anything but you know when you drop that much weight that fast is isn't good for you. And it can't all be fat. I have lost a good amount of fat since New Years, most of it in purpose due to being very careful and dedicated to my diet. Hopefully I can inch my weight back up into the 190's without putting my spare tire back on.

One blip in my workout today...was all set to do incline DB press, got my first set done, picked up the 70's to do the second set and couldn't get them up. The gym was deserted so no one was around to give me a boost. Wasn't impressed at all but I went for the 65's...got them about halfway into position and couldn't finish. VERY pissed but I didn't want to waste anytime so I went to the incline machine.


barbell flat bench press - 155x5, 175x5, 185x5, 185x4
incline db press - 60x10 -> incline machine - 140x10, 180x10, 200x8
seated row - 140x15, 155x12, 165x10, 165x8
rear delt machine - 2 sets 95x12
bb bicep curl - 80x10, 90x9
weighted ab crunch - 275x15, 290x15, 305x15, 310x15

[achtungbaby]

Lower Body Day

Box Squats (5 reps) - 135, 155, 185, 215, 235
Barbell Step Ups - 70x15, 80x12, 80x10
Lying Leg Curls - 100x10, 110x10, 120x6
Standing Calf Raises - 185x10, 205x10, 245x10

Good workout overall. I had intended on doing 4 sets of the step ups but at the end of the 3rd set I was really getting shaky and almost nauseous so I ended it there for now given I am not exactly at 100% yet. I am glad my strength didn't suffer while being sick. I know it was only a one week delay but it felt a lot longer. My weight is down to 180-182 (from 201 at New Year's...I lost 10 before getting sick due to being very careful what I was eating, then lost 10 more in less than a week when sick) but I have continued to eat well so hopefully as my weight goes up it won't be due to fat gain. I have lost 3-4 inches on my now disappearing spare tire and I look quite lean. That's about the only good thing about being sick

[achtungbaby]

repetition upper day:

DB flat bench press - 70x13, 70x10, 75x10
Skull Crushers - 60x10, 70x8, 70x8, 70x8
Lat Pulldown - 155x12, 170x9, 180x8, 180x7
BB shoulder press - 85x15, 105x10, 95x10, 95x9
DB bicep curl (alternating) - 40x10, 45x10, 50x7

I probably should have done one more set of DB bench since my third set went better than expected, but I stuck to the program. I also really felt a stretch where my chest and shoulders meet. It wasn't painful at all but I could really feel the movement in that area as I lifted. I think I'll have to be a bit more careful with my form when doing db bench press. A bit dissapointed in my lat pulldowns but I kept my form in check. Next week I will rotate in weighted chinups for 2 weeks, then go back to pulldowns.

[AlwaysStrivin]

Originally Posted by achtungbaby

repetition upper day:

DB flat bench press - 70x13, 70x10, 75x10
Skull Crushers - 60x10, 70x8, 70x8, 70x8
Lat Pulldown - 155x12, 170x9, 180x8, 180x7
BB shoulder press - 85x15, 105x10, 95x10, 95x9
DB bicep curl (alternating) - 40x10, 45x10, 50x7

I probably should have done one more set of DB bench since my third set went better than expected, but I stuck to the program. I also really felt a stretch where my chest and shoulders meet. It wasn't painful at all but I could really feel the movement in that area as I lifted. I think I'll have to be a bit more careful with my form when doing db bench press. A bit dissapointed in my lat pulldowns but I kept my form in check. Next week I will rotate in weighted chinups for 2 weeks, then go back to pulldowns.

Great job on the DB bench press. It takes a bit of time to get used them, so you will find your rythm soon. Dont worry too much about the lat pulldowns. I really suck at those. For some reason, I can do a lot of pullups but cant seem to do my bodyweight on pulldowns. I like weighted pullups much better anyway. Keep up the good work George!

Also, the box squats look great man. 235X5! Keep up the good work.

[achtungbaby]

Upper ME

bb bench press - 135x5, 165x5, 185x5, 195x5, 195x3 (needed help on the last 2 reps for the last 2 sets)
db incline bench press - 60x10, 65x8, 65x6
seated row - 150x15, 160x12, 170x10, 180x10
rear delt machine - 65x12, 65x12, 70x10 (different machine than previous workouts, so the weights are lower)
bb bicep curl - 80x11, 90x9
ab crunch - 125x15, 140x12, 140x12 (also a different machine than previous workouts)

Another great workout. I am still disappointed with my db bench press as I feel the weights should be much higher but I train alone so I can't go heavier without a spot and I try to go all out on my ME flat bench so I assume that makes a big difference. Hopefully I will have better luck getting a spot since I will be training after work again now that my vacation is over. A partner would be nice also. I trained at a different gym yesterday so their selection of machine for some of the exercises are different than my regular gym. The weights will be different but I still go as heavy as I can.

[achtungbaby]

Lower Body day:

Squats (5 reps) - 138, 156, 197, 221, 241
Leg press - 350x12, 375x10, 385x8
Leg curls - 100x10, 110x10, 125x8, 130x6
Standing calf raises - 191x10, 221x10, 252x10

Had a good workout today. Weights for squats and calf raises are funny numbers since I was using a mixture of pound and kilogram plates. The gym was a mess so I guess its been a while since they organized things. I changed barbell step ups for the leg press this week to change it up a bit. I've done better on leg press in the past but after doing squats my legs were a bit fatigued. No complaints though. Off tomorrow then it's Repetition Upper Body day on friday.

[achtungbaby]

Repetition Upper Body day

flat DB bench press - 70x12, 75x10, 80x7
overhead cable tricep extension - 230x10, 260x10, 275x8, 280x6
weighted chin ups - 12x bodyweight, 11x BW+10, 8x BW+20, 7x BW+20
db shoulder press - 50x12, 55x10, 55x7
alternating db bicep curl - 40x10, 45x10, 50x7

Good workout today. I decided to change the tricep and back exercises to make things interesting. I was getting pretty fatigued by the time I got to the bicep exercise...I guess the chinups made it a bit harder as I usually do a little better on the db curls.

[achtungbaby]

ME upper day:

bb bench press - 135x6, 165x5, 185x5, 195x5, 195x4
incline chest press (machine) - 140x10, 171x10, 180x9, 200x7
seated row - 135x15, 155x13, 165x10, 170x8
face pulls - 100x15, 125x15, 137x13 (estimated weight...weight stack is not labelled so I looked up the machine online and am assuming I found the right scale)
bb bicep curl (2 drop sets) - 80x12 60x8 40x8, 80x10 60x8 40x8
weighted ab crunch - 275x15, 290x15, 305x15, 315x15

Another good workout. I took longer rest periods during my bench press to see if it made any difference but I didn't sense any. I switched rear delt machine for face pulls and on a whim did drop sets for bicep curls just for fun. I was going to do 3 sets but my arms were so fatigued at the end of the set I could barely hold the pencil to write my numbers down. Next time I'll do 3

[achtungbaby]

Lower body:

squats (5 reps) - 155, 185, 215, 235, 249
leg press - 300x12, 350x10 300x8, 375x8 340x8 300x7
lying leg curl - 100x10, 110x10, 125x8
seated calf raises - 140x10, 160x8, 160x8

Good workout. Squats are still slowly going up so I am happy. I did dropsets on leg press and would have done one more had it not been so tough. I am not used to those....I know they aren't part of Westside but I like to add a bit of variety.

[achtungbaby]

Repetition Upper Body:

DB flat bench - 70x14, 75x11, 80x8
Overhead cable tricep extensions - 250x10, 265x9, 280x6, 280x6
Weighted chin ups - 12x bodyweight, 10x bw+10, 8x bw+15, 7x bw+15
Overhead press shoulder (machine) - 90x15, 110x12, 120x10
DB preacher curl - 20x12, 25x12, 35x8

Good workout. Wasn't totally happy with my chinups and db bicep curls but it still felt like a good effort. I underestimated the first set of preacher curls but I didn't want to overdo it. One more week to go. My strength has improved through this program. I am going to really go all out next week as I finish it off (hopefully will have lots of spotters around) and then a week off after will be good for me.

[achtungbaby]

Upper ME:

BB flat bench - 135x8, 165x5, 185x5, 190x5
incline chest machine - 162x10, 190x10, 200x8, 210x6 PR
seated row - 135x15, 155x12, 170x10, 180x10
rear delt machine - 95x12, 105x11, 105x10
db bicep curl - 45x8, 50x8, 55x6 PR
weighted ab crunch - 280x15, 295x15, 310x15, 320x15

Not a bad workout...I was exhausted all day so I knew my energy wouldn't be as high as usual, so I took some NOXplode before working out which I think that helped a bit. Flat bench was a bit disappointing but I'll get back on that soon enough. Incline chest and DB curls were my highest weights yet....I tend to be cautious in the gym to avoid injury so hopefully those will be even higher in the near future. My gym doesn't have a lot of equipment so the weighted ab crunches are not as high as they could be. It's cool to do an entire stack and even add some extra weight but I know I can do better. I will hopefully join a bigger and better gym in the next 2 months or so.

[achtungbaby]

Lower Day

Squats (5 reps) - 135/165/195/225/250 (PR)
Leg Extension - 140x12, 155x12, 170x10, dropset-> 185x8 155x6 125x6
Seated Leg Curl - 110x10, 125x10, 140x7 (PR)
Seated Calf Raise - 90x12, 140x10, 150x8, 150x8

Good workout today. Strength was great despite it being my 10th day of work in a row and I haven't been sleeping all that well. My squat was the highest yet (and damn tough) but I got 5 clean reps at 250. I did leg extension for my second leg exercise as the leg press machine was used. I am really growing tired of my gym and what they lack....there is only one of everything that they have and they don't have a lot of stuff that I would love to have access to. My membership ends in May so I am looking at gyms now. I think a new gym with a lot more options would do me good.

[achtungbaby]

Upper Rep Day:

DB flat bench - 70x12, 75x10, 80x6
Skull crushers - 60x10, 70x10, 80x6
Lat pulldowns - 150x12, 165x10, 180x8, 190x5
Barbell shoulder press - 105x12, 115x10, 125x8
Barbell bicep curl - 80x12, 90x10, 100x6

Another good one...didn't eek out as many reps as I would like on the last set of bench press but at least I still got the 80's up. Lat pulldowns and bicep curl are new records for me. Westside has been great for me in gaining strenght and I noticed today that my back is a bit wider so its working as far as gaining muscle goes too. A little anyway!

[achtungbaby]

I started a new routine today...WS4BB. I think it will take me the first week to get things smoothed out but it should go pretty well otherwise.

Today's workout went pretty well, I didn't go crazy on the Pendlay rows since it was my first time doing them. Underestimated my incline DB as well. I had a full 9 or 10 days off before today so I was refreshed and happy to be back in the gym.

ME Upper:
flat bb bench 1x135x6reps (WU) 1x205x3 2x185x3
close grip weighted chin up 1x5 BW+20pounds 1x5 BW+30 2x5 BW+40
incline db 50x6 60x6 70x6
Pendlay row 1x100x6 1x115x6 2x135x6
tricep rope pulldowns 75x12 (WU) 1x105x12 1x120x12
bent cable lateral raise 2x15x10reps

[AlwaysStrivin]

Originally Posted by achtungbaby

ME Upper:
flat bb bench 1x135x6reps (WU) 1x205x3 2x185x3
close grip weighted chin up 1x5 BW+20pounds 1x5 BW+30 2x5 BW+40
incline db 50x6 60x6 70x6
Pendlay row 1x100x6 1x115x6 2x135x6
tricep rope pulldowns 75x12 (WU) 1x105x12 1x120x12
bent cable lateral raise 2x15x10reps

How was 205 as your heavy triple? Did you get it pretty easily? Your chins were awesome. I cannot add that much weight for those, so props to ya man. Like you mentioned, I think the Inclines could have gone heavier, but it takes a bit to find your bearings. Great workout overall for your first WS4BB. It's going to be a challenge through and through, but you'll do fine.

[achtungbaby]

Thanks for the reply. The 205 triple was OK...I got all 3 reps cleanly and without a spot. They were still difficult but I think it will be safe to add more weight (5 or 10 max) next week but have a spot handy. The weighted chins were tough on the last two sets but I got all reps cleanly. I really improved on my chins/pull ups this summer. I am going to go heavier on incline DB next workout...I'll just have to be bugging people for spots more often than usual. Today is ME lower so it should be tough but I am looking forward to it.

[achtungbaby]

Today's workout was OK...the gym was insanely crowded so I was glad to stay in the corner at my squat rack for the most part. I did however not do the Ghetto GHR as I had planned....there was a lineup at the lat puldown machine so I didn't want to piss anyone off by doing something 90% of them probably have never seen anyone do. I didn't feel too guilty considering by the end of the workout my legs were getting very rubbery anyway but it will be the last time I sacrifice an exercise. So I need a replacement exercise or hope the gym thins out as school goes along (I guess that's what I get for training at a university gym). I am still working out the kinks in this program so there is room for change and the weights will hopefully go up fast.

ME Lower:
Deadlifts 1x135x6reps WU 1x275x3 2x245x3
squats 1x135x5 1x185x5 1x225x5 2x245x5
weighted hypers 2x35x10 1x45x10
lateral raises 1x20x12 1x25x12

[achtungbaby]

Good workout today. I was a bit tired this afternoon and the soreness from yesterdays workout was starting to set in. Despite that I felt good and the workout went great...built up a big sweat. I should be able to go even heavier next week once get through the routine completely. Nothing exceptional about this workout but nothing to complain about either!

RE Upper:
RE incline DB 1x50poundsx8reps 2x70x8 1x75x8
Wide Grip pullups 3x12reps 1x8
RE press variant (dips) 3x8
barbell row 1x95x10 2x115x10 1x135x8
hammer curls 1x35x10 1x40x10
cable laterals (rear delt) 2x15x10reps

[achtungbaby]

So, I have made it through one rotation of WS4BB. I had great workouts all the way through and there are only a few changes to be made. Overall my weights are OK but will hopefully go up fast now that I have tried all the exercises and have an idea of what I am capable of.

RE lower:
Squat 1x135x8 (WU) 1x185x8 1x205x8 1x225x8 1x245x8
RE Pull (SL deadlift) 1x135x10 1x185x10 2x205x10
Weighted Hypers 1xBWx8 (WU) 1x25x10 1x45x10 1x55x10
Cable lateral raise 1x15x12 1x25x10

[AlwaysStrivin]

Nice lifting as of late George. I feel your pain on the crowded university gym. I hate it when the back to school crowd takes up too much space, but don't worry, it will die down. Are your squats parallel? What made you go for SLDLs as an ME lift? I just assume to do conventional, sumo, or rack pulls to really hit my whole back better. Just curious.

[achtungbaby]

Originally Posted by AlwaysStrivin

Are your squats parallel? What made you go for SLDLs as an ME lift? I just assume to do conventional, sumo, or rack pulls to really hit my whole back better. Just curious.

My squats are always parallel until I get to the heaviest weights at which point I get as close to parallel as possible without breaking form or my back. The SLDLs are an RE pull...my ME is a conventional DL. Did you read that wrong or have I organized a few my lifts wrong? I am really feeling yesterday's SLDLs today though! I might change my ME lower day squat variant to a front squat to hit the quads more than the butt and hams...I have decent hamstrings and the butt is there so it doesnt need to get any bigger...but bigger quads?...heck yes. Thanks for checking the lifts...if something doesnt make sense or I am doing too much of a certain group, give me grief.

Today was ME Upper. I was pressed for time so I didn't rest as much between lifts as I like to but it was a good workout anyway. I put a few of the weights up and they went great...a few stayed the same for now.

ME Upper:
flat bb bench 1x6x135 (WU) 1x3x205 2x3x185 (same as last week...didn't feel any better or worse so I will try to add a few pounds next week)
CG weighted chins 2x5x35 3x5x45 (went 5 pounds heavier this week...still got all reps cleanly)
incline db press 1x6x60 1x70x6 1x80x6 (needed a spot to get them into position but all reps were clean and unassisted)
Pendlay rows 1x6x45 (WU) 2x6x115 2x6x135 (nothing special here...same weights as last week pretty much..next week I should be ready to increase)
tricep rope pulldown 75x12 (WU) 1x12x120 1x12x125
rear delt machine 1x12x100 1x12x115

[achtungbaby]

Good workout today...made a personal best in deadlift and weighted hypers. I am noticing that this routine is making me sweat more than I typically do in the gym. Maybe I am more out of shape than I thought or maybe I am working my butt off and getting a good workout in. I didn't do ghetto GHR again...My hamstrings are still sore and I think I am getting plenty of work on them without the GHR. I may tweak this in the future but for now I did calf raises as I felt they are neglected in this program.

ME Lower:
Me pull deadlift 1x135x6 (WU) 1x295x3 (PR) 2x245x3
Squat 1x135x5 2x225x5 2x245x5
Weighted Hypers 1x35x10 2x55x10
Calf raise 3x45x12 reps per leg
cable lateral raise 1x15x10 1x25x10

[AlwaysStrivin]

Congrats on the Deadlift PR! I bet that felt great. It looks like a good lower body session all around.

In regards to your upper body session, I'm glad your lifts were good. Why didn't you increase the weight though? I saw in a couple places where you used the same weight as the previous attempt and got the same number of reps. You want to either increase the weight or the reps each time you do a lift. I do realize that sometimes the reps may not be the best quality and you may want to redo it to get them cleaner, but that doesn't seem to be the case here. Know what I mean?

[achtungbaby]

I typically don't up the weight until I am confident I can get all reps cleanly with whatever weight it is I am using. I guess it won't hurt to step up the weight and get a few less than perfect reps, as long as I am careful and can still complete the set. I got to thinking today about my PR in deadlift...I am thrilled to make any steps ahead....but when it comes to hypertrophy, etc....is deadlifting 300 pounds that much more beneficial (and worth the risk of injury) for building a muscular back compared to lifting 225 or 250? I know there is a correlation between strength and hypertrophy...I am just thinking out loud about the hows and whys. Some clarity would be nice

Today was RE Upper. A good workout...I got the 80s up for 8 reps on incline DB which was a personal best yet again. My T-bar rows felt weak but they weren't bad. I was at a different gym today so for some reason the bent-over lateral rows on the cable machine were much higher than on my usual machine. The difference between machines is strange but I still go for the resistance...regardless of what the number says.

RE Upper:
Incline DB 1x35x10 (WU) 1x60x8 1x70x8 1x80x8 (spotter needed to get into position, then all reps were on my own)
WG pullup 2x12 2x10
Dips 3x8 (will add weight to these soon)
T-bar rows 1x70x10 1x90x10 2x105x10
hammer curls 1x40x12 1x50x10
bent-over cable laterals 1x50x10 1x55x10