I like turtles!

[tbruss]

Hi anybody who reads this. My name is Travis. I have been lifting for awhile with no real dirrection. I have been reading for sometime and want some kinda goal. I have chosen Westside to base my lifts around and this will be my attempt. Any pointers you can give will be great. I lift at a small fitness center and don't have a ton to work with. Also I have no spotter. My goals are to enter a contest with in the nest year and hit a 1600 total at 242. I will add some cardio in on my off days and clean up my diet. I am to fat at around 300 lbs. Here it goes

ME Bench Day
Flat bench
135x10
225x5
275x3
295x3
315x3
325x2
275x5

Rack narrow grip press (about 5 boards)
225+chainsx8
275+chainsx4
295+chainsx1
275+chainsx4
225+chainsx6

DB OHP
85x8 (biggest DB my gym has)
85x8
85x8
85x7

Bent Rows
185x6
225x3
245x3
265x2

[tbruss]

ME Lower
Widw Squats
225x5
275x5
315x3
345x3
365x3
385x2
405x2(easy but I don't trust the rack at my gym)

Stiff Leg Deads
185+chainsx8
205+chainsx8
215+chainsx8
225+chainsx8

Reverse Hypers
4 sets

Leg Lifts
4 sets

[tbruss]

DE Bench (really working form also. Watched a bunch Dave Tate bench videos)
Bench
185x2 10sets all different grips
Vbar pushdowns
150x10 4sets
Wide cable rows
150x10 4sets
Side raises
20x10 2sets 25x10 2sets
DB shrugs
85x10 4sets

Was in and out in 45 minutes. Really kept good form.

[tbruss]

DE lower
Box squats
185x2
225x2 9sets
Pull throughs
150x8 4sets
Reverse hypers
4 sets of 10
Leg raise
2 sets
Weighted sit ups
2 sets

[tbruss]

ME Upper
Bench (really working on correcting my form)
135x10
225x5
275x3
295x3
315x3
325x1
335xfail (got stuck about 4" off my chest. Was a good fight but couldn't get it today)
275x5

Narror Bench
225+chainsx8
275+chainsx3
275+chainsx3
225+chainsx6

Bent Rows
185x6
205x6
225x4
245x2

DB OHP
85x8
85x8
85x8
85x7

[tbruss]

ME Lower
Wide Squats
225x5
275x5
315x3
355x3
375x3
395x2
415x2

Stiff Leg Deads
185+chainsx8
205+chainsx8
225+chainsx8
230+chainsx8

Reverse Hypers
4 sets

Leg Lifts
4 sets

[tbruss]

DE Upper
Bench (all differnt grips)
185x2 10 sets

V Bar pushdowns
160x10 4 sets

Wide Cable Rows
160x10 4 sets

Side Raises
22.5x10 2 sets 27.5x10 2 sets

DB Shurgs
105x10 4 sets

DB Curls
35x10 2 sets 40x10 2 sets

[tbruss]

DE lower
Box squats
225x2 10 sets

Stiff leg deads
135x10 4 sets

Pull throughs
160x10 4 sets

Sumo deads
225x5 2 sets

Reverse hypers
4 sets of 10

Decline sit ups
2 sets of 10

Leg lifts
2 sets of 10

Goodmornings
45x5
95x5
135x5

[jrai100]

I like turtles too man...nice log and good luck with your goals

[tbruss]

I like turtles too man...nice log and good luck with your goals

Thanks I really like the 2me and 2de days. Gives me more recovery time but still let's me push hard.

[tbruss]

ME Upper (was my birthday weekend and was still feeling rough as hell)
Bench
135x10
225x5
275x3
295x3
315x3
335x1 (smoked it)
315x2
275x8

Narrow grip bench
225x6
275x3

Pause bench (3count at chest)
275x3
225x8

V bar pushdowns
200x10 2 sets

Croc rows
125x8
130x8
140x6
140x6

Had to leave before I hit shoulders to grab the gf

[tbruss]

DE Lower. (Switching me to Friday when I go to another gym)
Box squats
225x2 10 sets

Stiff leg deads
135x10 4 sets

Sumo deads
225x5 2 sets

Reverse hypers
4 sets

Leg lifts
4 sets

Good mornings
45x5 95x5 135x5

[tbruss]

DE Upper
bench (different grips)
195x2 10 sets

V bar pushdowns
170x10 4sets

Wide cable rows
170x10 4sets

Side raises
25x10 2sets 30x10 2sets

DB curls
37.5x10 2sets 40x10 42.5x10

Croc rows
105x15 (1 set just to hit back a bit more)

[tbruss]

ME Lower
Squats
225x5
275x5
315x3
355x3
385x2
425x2 (felt really good)
455x3/4 (wasn't deep enough)

Stiff leg deads
185x8
205x8
225x8
235x8

Reverse hypertensions
4 sets

Hanging leg extensions
1 set

Decline sit ups
2 sets

Leg lifts
2 sets

[Getter_done]

good stuff