STORY
Hey all, I've been on this site for a couple of years, got into some bad habits and lost 15 pounds and ended up at 105lbs. looking like a skeleton and did alot of damage to my body with continuing to workout but not eat practically anything. I eventually got help by many of the forum members, who i respect deeply, I got to a normal weight finally and am at about 145-148 lbs. right now. I was injured for some time and couldnt do much with exercise for about 5 months or so and it was killing me, now I'm hoping to get a new start and get my swole on while keeping a good fitness level for my next soccer season. This is my journey, WESTSIDE STYLE!
TRAINING REGIMINE
Monday-ME Upper
-warm up/stretch
A. Bench Press(1 set/3-5 reps)
B. Incline DB Press(2 sets/max reps)-3 min rest
C1. T-bar rows(3 sets/8-12 reps)
C2. Face-Pulls(3 sets/8-12 reps)
D. BB Shrugs(4 sets 10-15 reps)
E. DB Curlz(4 sets/10-12 reps)
-cooldown
Tuesday-DE Lower
-warm up/stretch
A.Box Jumps(6 sets/ 3 jumps)
B.Bulgarian Split Squat(3 sets/8-10 reps)
C.Stiff leg deadlift(3 sets/ 8-10 reps)
D1.weighted swiss ball crunch(4 sets/12-15 reps)
D2.Calf raises(seated)(4 sets/12-15 reps)
-cooldown
Wednesday-Active recovery
-warm-up
-cardio, etc.
-cooldown
Thursday-RE Upper
-warmup/stretch
A.Wide Grip Pull-ups(3 sets/max reps)
B1.DB Military Press(3sets/12 reps)
B2.Facepulls(3 sets/ 12 reps)
C.Incline Bench DB Rows(4 sets/ 8-12 reps)
D1. BB shrugs(3 sets/8-10 reps)
D2.Close grip Bench press(3 sets/8-10 reps)
E.BB curl(3 sets/10-12 reps)
-cooldown
Friday-ME Lower
-warm up/stretch
A.Front Squats(1 set/3-5 reps)
B.DB Lunges(3 sets/8-12 reps)
C.Pull-Throughs(3 sets/8-12 reps)
D1.Ab circuit(3 sets/8-12 reps)
D2.Seated Calf raises(3 sets/15-20 reps)
-cooldown
Saturday-hiit/soccer
-cardio or soccer
Sunday-Rest
-complete rest
Diet
- no real set diet
-healthy eating most of the time
-enjoy myself out with friends, etc.
-approxamitely 3,000-3500 kcals.
Supplements
Creatine:Green Mag-workout days
:Primaforce Creaform-off days
Whey:Scivation chocolate
Multi:NOW Adam
Fish Oil:NOW Salmon Oil
BCAA:Purple Wraath-workout days
Hope I can keep old followers as well as get some new ones, your criticism and tips help me everyday. I will get some pics up and try to get some videos up when my computer stops acting up.
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Thread: Meyer23 goes to the Westside
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10-20-2008, 03:31 PM #1
- Join Date: Jun 2007
- Location: Kentucky, United States
- Age: 31
- Posts: 7,420
- Rep Power: 5983
Meyer23 goes to the Westside
Last edited by meyer23; 10-20-2008 at 03:39 PM.
Stats:
6'0', 180 lb., 10% bf
S:405 B:255 D:500 PC:275
_______________________________
Decathlete
Future Olympic Skeleton Competitor
*Misc Strength Crew*
*Misc Mobility Crew*
*Misc Calisthenic Crew*
*Positivity Crew*
Cincinnati Bengals
*Diamond Dog*
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10-20-2008, 03:49 PM #2
- Join Date: Jun 2007
- Location: Kentucky, United States
- Age: 31
- Posts: 7,420
- Rep Power: 5983
1st workout
Monday-ME Upper
-warm up/stretch
A. Bench Press
-45x10
-65x2x10
-105x3
B. Incline DB Press
-5'sx10
-15'sx2x15
C1. T-bar rows
-50x2x10
-60x8
C2. Face-Pulls
-35x10
-45x13
-55x12
D. BB Shrugs
-90x3x12
-100x10
E. DB Curlz
-10'sx13
-15'sx13
-20'sx2x10
-cooldown
Personal Best
Warm-up sets
Notes: Pretty decent first workout back into it, kinda forgot how to exactly do facepulls, i think i did em right though. I also forgot that facepulls and tbars were a superset. I can definately feel that it was my first workout in awhile, the burn was unbelieveable, cant wait to get back into legs tomorrow, have not done them in almost a yearStats:
6'0', 180 lb., 10% bf
S:405 B:255 D:500 PC:275
_______________________________
Decathlete
Future Olympic Skeleton Competitor
*Misc Strength Crew*
*Misc Mobility Crew*
*Misc Calisthenic Crew*
*Positivity Crew*
Cincinnati Bengals
*Diamond Dog*
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10-20-2008, 03:51 PM #3
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10-20-2008, 03:55 PM #4
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10-20-2008, 03:59 PM #5
- Join Date: Jun 2007
- Location: Kentucky, United States
- Age: 31
- Posts: 7,420
- Rep Power: 5983
-
10-20-2008, 04:02 PM #6
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10-20-2008, 04:04 PM #7
- Join Date: Jun 2007
- Location: Kentucky, United States
- Age: 31
- Posts: 7,420
- Rep Power: 5983
-
10-20-2008, 04:40 PM #8
- Join Date: Jun 2007
- Location: Kentucky, United States
- Age: 31
- Posts: 7,420
- Rep Power: 5983
here are some old old pics of me at 106....i'll try to get some present photos up in the next couple of days
Stats:
6'0', 180 lb., 10% bf
S:405 B:255 D:500 PC:275
_______________________________
Decathlete
Future Olympic Skeleton Competitor
*Misc Strength Crew*
*Misc Mobility Crew*
*Misc Calisthenic Crew*
*Positivity Crew*
Cincinnati Bengals
*Diamond Dog*
-
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10-20-2008, 04:45 PM #9
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10-20-2008, 05:07 PM #10
- Join Date: Jun 2007
- Location: Kentucky, United States
- Age: 31
- Posts: 7,420
- Rep Power: 5983
thnx broseph, your workouts have been great as of late, mma training going well?
Stats:
6'0', 180 lb., 10% bf
S:405 B:255 D:500 PC:275
_______________________________
Decathlete
Future Olympic Skeleton Competitor
*Misc Strength Crew*
*Misc Mobility Crew*
*Misc Calisthenic Crew*
*Positivity Crew*
Cincinnati Bengals
*Diamond Dog*
-
10-20-2008, 06:47 PM #11
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10-20-2008, 06:57 PM #12
- Join Date: Jun 2007
- Location: Kentucky, United States
- Age: 31
- Posts: 7,420
- Rep Power: 5983
need to spread reps so i can rep all u awesome peoplez
Stats:
6'0', 180 lb., 10% bf
S:405 B:255 D:500 PC:275
_______________________________
Decathlete
Future Olympic Skeleton Competitor
*Misc Strength Crew*
*Misc Mobility Crew*
*Misc Calisthenic Crew*
*Positivity Crew*
Cincinnati Bengals
*Diamond Dog*
-
-
10-20-2008, 07:02 PM #13
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10-20-2008, 07:25 PM #14
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10-21-2008, 03:34 PM #15
- Join Date: Jun 2007
- Location: Kentucky, United States
- Age: 31
- Posts: 7,420
- Rep Power: 5983
10/21/08
Tuesday-DE Lower
-warm up/stretch
A.Box Jumps
-13 stepsx3
-14x3x4
-15x2x3(couldn't stick a 4th)
B.Bulgarian Split Squat(3 sets/8-10 reps)
-10'sx8
-10'sx2x9
C.Stiff leg deadlift(3 sets/ 8-10 reps)
-45x5
-95x3x8
D1.weighted swiss ball crunch(4 sets/12-15 reps)
10lb.x4x12
D2.Calf raises(seated)(4 sets/12-15 reps)
45x15
90x3x10
-cooldown/stretch
personal best
warmup
notes: good 2nd workout today, box jumps didnt seem to take to much out of me though, but still a good exercise, i would like to get my jump higher eventually
bss was a killer, i thought i would be able to do 15's at least but they really burn like a mo-fo
sldl was good, wanted to make sure form was spot on, seemed like it went well
the superset went alot harder than i thought, abs were ok, but i dont really like the swiss ball, idk why?? my calves had such a huge pump it hurt, so it became harder for me to continue the calf raises but still finished itStats:
6'0', 180 lb., 10% bf
S:405 B:255 D:500 PC:275
_______________________________
Decathlete
Future Olympic Skeleton Competitor
*Misc Strength Crew*
*Misc Mobility Crew*
*Misc Calisthenic Crew*
*Positivity Crew*
Cincinnati Bengals
*Diamond Dog*
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10-21-2008, 03:52 PM #16
good start there Adam. The box jumps arent supposed to leave you feeling like you've just destroyed the legs - all explosive and each rep must be excellent - so fatigue isnt needed or wanted.
BSS are awesome.
Keen to see an update pic"There's levels of retardation most people don't even know about"
- Matt's Journal
http://forum.bodybuilding.com/showthread.php?p=84812603#post84812603
"Solid session after all that alcohol intoxication" - Kruczynski
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10-21-2008, 03:55 PM #17
- Join Date: Jun 2007
- Location: Kentucky, United States
- Age: 31
- Posts: 7,420
- Rep Power: 5983
-
10-21-2008, 04:26 PM #18
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10-22-2008, 04:45 PM #19
- Join Date: Jun 2007
- Location: Kentucky, United States
- Age: 31
- Posts: 7,420
- Rep Power: 5983
10/22/08
well, got the opportunity to try out a speed camp training for free today
was pretty intense
-did some warmup stuff
-learned proper technique on sprinting/running/turning and sprint/etc.
-stair jumps--(about 21 steps)
---4 sets of 3 steps/4 sets of 2 steps/4 sets of 1 step
-worked with low weights(10 lb.ers)
---squats/biceps/rows/squats to overhead/etc.
-abs
---bunch of different stuff
was a good experience, was about 2 hours long or so, i am trying it out again next wednesday
really sore today, had about 3200 kcal yesterday and about 2900 today...my stomach looks pretty big right now, possibly alot of water weight so hopefully it will go away and i can look a little better in a few weeks, i think that one reason is that i am really disproportionate, like my arms are really skinny and my chest is really small, etc. so it makes my stomach look bigger, but still am uncomfortable with it...just gettin stuff off my mind
the coach said i did reall well and put out some good effort i may decide to do this in the spring instead of now while i bulk, not sure thoughStats:
6'0', 180 lb., 10% bf
S:405 B:255 D:500 PC:275
_______________________________
Decathlete
Future Olympic Skeleton Competitor
*Misc Strength Crew*
*Misc Mobility Crew*
*Misc Calisthenic Crew*
*Positivity Crew*
Cincinnati Bengals
*Diamond Dog*
-
10-22-2008, 05:19 PM #20
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10-22-2008, 06:35 PM #21
- Join Date: Jun 2007
- Location: Kentucky, United States
- Age: 31
- Posts: 7,420
- Rep Power: 5983
thanks joe, yeah just a little bloating, no sports activities, but i should eventually reach 3300 or so, so should be good fun
Stats:
6'0', 180 lb., 10% bf
S:405 B:255 D:500 PC:275
_______________________________
Decathlete
Future Olympic Skeleton Competitor
*Misc Strength Crew*
*Misc Mobility Crew*
*Misc Calisthenic Crew*
*Positivity Crew*
Cincinnati Bengals
*Diamond Dog*
-
10-22-2008, 06:37 PM #22
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10-22-2008, 06:39 PM #23
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10-22-2008, 07:37 PM #24
- Join Date: Jun 2007
- Location: Kentucky, United States
- Age: 31
- Posts: 7,420
- Rep Power: 5983
-
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10-22-2008, 07:39 PM #25
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10-22-2008, 10:03 PM #26
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10-23-2008, 02:24 AM #27
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
x2, you are leaner than every dude, if you gained 10lbs you would hardley notice it.
You need to establish a FIRM base before you move on such as what i did with 30lbs in 24 weeks. I have since leaned up pretty good so far in 6 weeks and cant complain, and still got another 7 to roll. Just GET that base first and foremost.
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10-23-2008, 02:49 PM #28
- Join Date: Jun 2007
- Location: Kentucky, United States
- Age: 31
- Posts: 7,420
- Rep Power: 5983
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10-23-2008, 03:40 PM #29
- Join Date: Jun 2007
- Location: Kentucky, United States
- Age: 31
- Posts: 7,420
- Rep Power: 5983
10/23/08
Thursday-RE Upper
-warmup/stretch
A.Wide Grip Pull-ups
-1x3
-0x2x3
yeah, cant do these much at all, so not much to really comment on
B1.DB Military Press
-10'sx8
-15'sx3x12
forgot to superset this and the facepulls for some reason...these felt pretty decent and got a good burn
B2.Facepulls
40x10
-60x2x12
-60x13
i really like these gives the shoulder are a good burn, so i will definately keep these
C.Incline Bench DB Rows
-10'sx3x12
these were new to me so i went w/ a really low weight and they were still pretty hard so i just stuck with the 10's, not sure about the ROM though i will have to watch a few more vids i guess
D1. BB shrugs(3 sets/8-10 reps)
-95x12
-105x10
-105x2x8
-superset w/-
D2.Close grip Bench press
-65x10
-75x2x9
-75x7
i know this superset doesnt seem intense but was pretty good i think, still trying to figure out the proper weights i should use and this seemed to be pretty good weight to be at
E.BB curl
-30x12
-40x2x8
[i]wow, these curlz gave me a serious bicep pump it was unbelievable, they were just super pumped
-cooldown
personal best
warmup
comments: pretty decent workout, still trying to get used to the format, so far i like the wwest side program, feeling some serious doms from this week, considering i just started lifting again since forever ago,
this one guy who works at the gym was working out and started talking to me when i was just about to do my last set of curls why couldnt he just wait like 1 minute...he started saying that what i was doing didnt seem like it would be effective and i should do the general "broscience" belief of 1 body part a day and he also asked if i wanted to go through an arm routine with hime tomorrow when i just got done doing biceps?? so i am not going to work out with him tomorrow, i definately feel this programs effects(long comments i know,)Stats:
6'0', 180 lb., 10% bf
S:405 B:255 D:500 PC:275
_______________________________
Decathlete
Future Olympic Skeleton Competitor
*Misc Strength Crew*
*Misc Mobility Crew*
*Misc Calisthenic Crew*
*Positivity Crew*
Cincinnati Bengals
*Diamond Dog*
-
10-23-2008, 03:47 PM #30
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Hey im a bro, i workout just my biceps and get big ya heard?
Blow that dude off and stick to the program, you will grow on this program given time Adam, continue to do your thing, dont stress the amount of weight your pressing continue to nail that form and drive those reps out.
Good starting in here.
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