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  1. #61
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    Originally Posted by nrk5014 View Post
    abs sore....that happens to me from humping too much....haha seriously bro nice work. strength will come as you get more food in your body on a consistent basis. for example, my workout tomorrow is gonna be absolutely ridiculous due to the amount of KFC I ate today.
    Haha thanks man. KFC > steroids

    From last night:

    10/27/08

    Weight at gym: idk

    BB BENCH (PAUSED)
    -130lbsx4
    -130lbsx3
    -130lbsx2

    Notes
    -Really wanted 130lbsx5, but pausing is definitely harder. I was talking to a PL'er about form, and on the second and third sets I tried pinching my elbows in... definitely didn't feel right.

    DB BENCH (PAUSED...holy **** hard)
    -50'sx8
    -50'sx6

    SUP. GRIP ROWS
    -135lbsx12 (PR)
    -135lbsx10
    -135lbsx9

    Notes:
    -I am feeling these way too much in the bicep. I'm thinking about switching to OH rows for a little while as I haven't done them in a long time.

    DB CURLS
    -35'sx9 (PR)
    -35'sx9 (PR)
    -35'sx8

    LIGHT MILITARY PRESS
    -45lbsx10
    -60lbsx7
    -75lbsx6
    -80lbsx5

    Notes:
    -These felt good. I'm thinking about adding them back into the routine... think it's a good idea?

    Overall Notes:
    -OK workout, could have been much better.


    Misc. Notes:
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  2. #62
    BROstradamus nrk5014's Avatar
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    solid job dude.

    get off this split and start doin some high volume
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  3. #63
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    Originally Posted by nrk5014 View Post
    solid job dude.

    get off this split and start doin some high volume
    Yo dude, thanks. I'm honestly starting to agree with you. Westside hasn't been what I've thought, but I guess I'm not doing it totally right (omiting some exercises because I don't have the right equipment, not doing some shoulder exercises, etc.), plus I think it may be a bit too advanced for me.

    But I have learned a few things from it, like I should be benching in one form or another at least twice per week if I want to progress. And going super heavy on legs twice per week might be a bit much. I think I'm disproportioned anyway, my legs are probably twice the circumfrence (sp?) of my arms. Gotta fix that.

    I'll figure something out.

    Also, I've been sick/stressed out from school last couple of days. I did legs yesterday but the workout was **** because I've been feeling under the weather. I just wrote a 6 page paper on Malcolm X, but that involved a ****-ton of research and reading as well. Chem's a bitch, gotta get ready for a calc test too. Can't wait for the weekend... even though I don't have a halloween costume

    but hey... GO PHILLIES!!!!!!!!! Ya baby
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  4. #64
    BROstradamus nrk5014's Avatar
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    like I said, you will learn from your experiences. you will look back two years from now, and know what you did right and wrong. that's all part of the game. as long as your consistent with the weights and your diet, you will make gains....and it's NEVER gonna go exactly how you planned, trust me.
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  5. #65
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    Originally Posted by nrk5014 View Post
    like I said, you will learn from your experiences. you will look back two years from now, and know what you did right and wrong. that's all part of the game. as long as your consistent with the weights and your diet, you will make gains....and it's NEVER gonna go exactly how you planned, trust me.
    Wise words man.

    11/1/08 november already?

    Changing up the routine. Coming off a cold. Pretty good workout anyway.

    BB FLAT PAUSED BENCH
    -125lbsx5
    -125lbsx5
    -125lbsx5
    -125lbsx4
    -125lbsx4

    FLAT DB PAUSED BENCH
    -50'sx8
    -50'sx8
    -50'sx6

    Notes:
    -Pausing is def a lot harder, but I feel it a lot more

    INCLINE DB BENCH
    -45'sx8
    -45'sx7

    Notes:
    -Wow, I need to train incline more

    MILITARY PRESS
    -85lbsx4
    -85lbsx4
    -85lbsx4

    Notes:
    -First time in months actually doing sets here. Felt good- shoulder seems good to go.

    PULL UPS (Thick Bar)
    -bwx6
    -bwx6
    -bwx6
    Then Normal
    -bwx5
    -bwx4

    Notes:
    -Don't know if I like the thick bar or not, but it was the only bar available at the time

    Overall Notes:
    -The numbers aren't that crazy, but this is the first upper body workout in a long time where I actually felt great, had a pump etc. Felt really good. Just gotta get the numbers up.

    Misc Notes:
    -Went trick or treating on halloween ahahaha
    -Had to schedule my classes for next semester at midnight friday night so I couldnt go out
    -Been studying all night and will be all tomorrow for calc midterm. Crazy ****. Hope to get a leg workout in if I have time.
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  6. #66
    BROstradamus nrk5014's Avatar
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    yo dude, nice work, what's the layout gonna be for this new routine tho??

    come to white at 415 if you're actually lifting today.
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  7. #67
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    From yesterday

    11/02/08

    BACK SQUATS
    *Warmed up as usual, but I realized my new headphones messed up my back squatting. The cord is shorter than my other headphones, so for some reason the buds kept popping out when I dip my head forward under the bar. So I just went with fronts:

    FRONT SQUATS
    -160lbsx8 (PR)
    -160lbsx8 (PR)
    -160lbsx2

    Notes:
    -Was talking to another guy, he said I was going complete atg which is good news
    -Bad news is I hit the safety bars on the third set and it messed me up, had to dump the weight

    LUNGES
    -60'sx8
    -60'sx8

    Overall Notes
    -Guess I'll have to go back to my other headphones for back squats.
    -Front Squats and lunges were solid

    Misc Notes:
    -Had a calc test tonight, wasn't too bad
    -Only one class tomorrow yay
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  8. #68
    BROstradamus nrk5014's Avatar
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    you were going atg, but you need to breathe. you held your breathe for like 3-4 reps which will make you wanna pass out set in and set out. I also think you can go a little higher volume on this leg day...get more work in.

    nice job tho bud.
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  9. #69
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    Originally Posted by nrk5014 View Post
    you were going atg, but you need to breathe. you held your breathe for like 3-4 reps which will make you wanna pass out set in and set out. I also think you can go a little higher volume on this leg day...get more work in.

    nice job tho bud.
    Thanks dude. I've never felt dizzy from squatting before, maybe on 20 rep squats though. I just try to squat like Frank Yang haha



    11/4/08

    Chest/Tri

    FLAT PAUSED BB
    -125lbsx5
    -125lbsx4
    -125lbsx4
    -125lbsx3
    -125lbsx3

    Notes:
    -These were hard too. Idk, maybe I didn't rest long enough? I was still sore yesterday, but felt ok today. Idk, I wasn't expecting this.
    -I'm thinking one day 5x5 paused, then going back to another day with 3x8 just normal benching.

    FLAT DB PAUSED
    -50'sx8
    -50'sx8
    -50'sx6

    INCLINE DB
    -45'sx9 (PR)
    -45s'x8

    CLOSE GRIP BENCH (focusing on just using arms)
    -95lbsx5
    -95lbsx4
    -95lbsx4

    I was going to do skulls but all the EZ bars were taken. I tried them with the barbell but that felt really weird on my elbows.

    Overall Notes:
    -Maybe benching 5x5 every three days is too much, i'm gonna drop the weight next time
    -Would have liked more pr's
    -I don't think WF is working, I might try caffein pills if I can get some at CVS in the next few days. Just want something to get me more pumped

    Misc Notes:
    -Voted today
    -Made my course schedule for next semester... it's ridiculous with class beginning at 8am and ending at 10:35pm some days
    JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481



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  10. #70
    Integrated by Parts. JerG's Avatar
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    I was going to go back+bi's today, but I had a flu shot in my left rear delt that is pretty sore. No lifting today.

    Instead of doing back+bi tomorrow, I think I will do legs tomorrow and then chest/shoulders/lats on friday.

    I just remembered an exercise- split squats- that I need to start doing again. They make your legs sore for a long time, but they get the job done.

    So tomorrow might look something like: front squats, split squats, lunges, and possibly calf raises if I get to them.
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  11. #71
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    split squats = sore as ****.
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  12. #72
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    Originally Posted by nrk5014 View Post
    split squats = sore as ****.
    my god yes...

    11/6/2008

    Weight: 169.2lbs (+5lbs since start)

    LEGS

    FRONT SQUATS
    -160lbsx8
    -160lbsx8
    -160lbsx10 (PR... shows I'm ready for 165)

    SPLIT SQUATS
    *Haven't done these in ages. Always used to use too much weight in the past, but I had perfect form here.
    -30'sx8
    -30'sx8
    -30'sx8

    DB LUNGES
    -50'sx6

    Overall Notes:
    -Would have kept lifting for longer, but I almost threw up this workout. Didn't want to cause a scene so I left earlier than I would have liked. I've probably been eating too much (at least before a workout) and maybe that's why I felt nauseous today. But I definitely won't be walking normally tomorrow.
    -I'm not too worried about the weight gain. Better than staying 164lbs forever.

    Misc notes:
    -Got a 100 on my calc midterm! YAY!!!!!!!
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  13. #73
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    My comp broke and won't be fixed til thanksgiving. So I'm typing this at a computer lab. From friday

    11/7

    BB BENCH regular
    -120lbsx8
    -120lbsx8
    -120lbsx7 (got 8 but i think spotter touched the bar)

    DB PAUSED BENCH
    -50'sx8
    -50'sx8
    -50'sx8 (PR)

    INCLINE DB
    -45'sx9
    -45'sx9 (PR)

    MILITARY PRESS PAUSED
    -85lbsx5 (PR)
    -85lbsx5 (PR)
    -85lbsx5 (PR)

    Overall notes:
    -benching was ok, military pressing was good.

    Misc notes:
    -computer broke, so that kind of sucks
    -drank way too much saturday night
    -legs are still sore
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  14. #74
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    ballerrrrrrrrrrrr.

    sucks about your comp bro, sorry to hear it.
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  15. #75
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    Thanks brahh

    11/10

    PULL UPS
    -bwx10 (PR)
    -bwx7
    -bwx6

    Notes:
    -never did 10 before, good feeling

    BB ROWS (New Grip)
    -125lbsx10
    -125lbsx10
    -125lbsx10

    DB ROWS
    -65'sx10
    -65'sx10
    -65'sx10

    BB CURL
    -Let's just say it's mad weak... haven't done it in forever

    DB CURL
    -30'sx7
    -30'sx6
    -30'sx5

    Notes:
    -absolutely no endurance from westside

    Overall Notes:
    -Happy with pull ups
    -Need to work on bb row form
    -Wow i need to do arm volume

    11/11

    BB BENCH PAUSED
    -125lbsx5
    -125lbsx5
    -125lbsx4

    Notes:
    -Gotta change the rep range or something, I don't like being stuck with this
    -I always feel it though, it's just not increasing

    DB BENCH PAUSED
    -50'sx10 (PR)
    -50'sx8
    -50'sx8

    INCLINE BENCH
    -45'sx9 1/2

    SKULLS CRUSHERS
    -55lbsx12
    -55lbsx8
    -55lbsx8

    Overall Notes:
    -Paused bench staying the same isn't cool.
    -Felt kind of rushed because I had to get back and study for a chem test, lack of volume on incline bench

    Yo nick I got an idea... maybe I could workout with you? I'd probably be more motivated to work with somebody stronger than me, plus your split is definitely interesting

    let me know what you think
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    MORE VOLUME!!!

    I'll talk to ryan and see whatsup. Even if we don't work out everyday together, maybe we can get some lifts in durin the week. i think you need to work on increasing your work capacity also, bc I probably do double the amount of sets you do in a workout. I move very fast on hypertrophy days. VERY fast.
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  17. #77
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    Originally Posted by nrk5014 View Post
    MORE VOLUME!!!

    I'll talk to ryan and see whatsup. Even if we don't work out everyday together, maybe we can get some lifts in durin the week. i think you need to work on increasing your work capacity also, bc I probably do double the amount of sets you do in a workout. I move very fast on hypertrophy days. VERY fast.
    Cool. What are you lifting tomorrow?
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    Originally Posted by JerG View Post
    Cool. What are you lifting tomorrow?
    delts/legs
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    Originally Posted by nrk5014 View Post
    delts/legs
    Yo dude i'm down for delts/legs. My exercises just might be a bit different
    Last edited by JerG; 11-12-2008 at 08:47 PM.
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    Originally Posted by JerG View Post
    Yo dude i'm down for delts/legs. My exercises just might be a bit different
    well if they're different, then you wouldnt be lifting with us!
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    Originally Posted by nrk5014 View Post
    well if they're different, then you wouldnt be lifting with us!
    Ha that's true... well i'm down for whatever you're doing tomorrow if you let me work with you

    11/13

    FRONT SQUATS
    -165lbsx8 (PR)
    -165lbsx8 (PR)
    -165lbsx8 (PR)

    Notes:
    -Last rep of set 3 was a struggle

    SPLIT SQUATS
    -35'sx8 (PR)

    Notes:
    -Didn't feel right with my groin/ hip flexors, so I only did one set

    LEG CURLS
    -8blockx11
    -8blockx7
    -8blockx6

    Notes:
    -Good exercise

    PAUSED MILITARY PRESS
    -85lbsx6 (PR)
    -85lbsx6 (PR)
    -85lbsx6 (PR) DROP
    -75lbsx6

    Overall Notes:
    -Good workout
    -Let me know about tomorrow Nick
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    11/16/08 - Upper

    FLAT DB PRESS
    -60lbsx5
    -60lbsx6
    -60lbsx4

    PAUSED MILITARY PRESS
    -90lbsx6 (PR)
    -90lbsx5 (PR)... Shoulder felt a bit weird
    -90lbx4

    RACK CHINS
    -bwx8
    -+25lbsx4
    -+25lbsx5

    DUH BB ROWS
    -135lbsx6
    -145lbsx6 (PR)
    -150lbsx6 (PR)

    DB Shrugs
    -65lbsx6
    -65lbsx6
    -65lbsx6

    BB CURLS
    -70lbsx6
    -70lbsx5
    -70lbsx4

    HS SEATED DIP
    -180lbsx6
    -180lbsx6
    -180lbsx5

    Overall Notes:
    -Some new exercises
    -Some pr's, good




    11/17/08 - Lower

    SQUATS
    -235lbsx3 (PR for this weight)
    -225lbsx3 (hit the fking safety bars)
    -225lbsx4

    GHR's (Assisted)
    -bwx5
    -bwx5
    -bwx5

    HYPEREXTENSIONS
    -+10lbsx12
    -+10lbsx12

    DB LUNGES
    -55'sx8
    -60'sx6
    -60'sx5

    Hoist Leg Ext.
    Stack x8
    Stack x6
    Stack x6

    +bit of cardio

    Overall Notes:
    -Some new exercises
    -Haven't back squated in a few weeks, form felt a bit weird... like I had too much forward lean or something
    -Knees hurt on ghr's for some reason
    -****, forgot to do less reps on hypers
    -Need to strengthen my grip for lunges
    -decent workout
    JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481



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    11/19/08 - Chest/Bis

    INCLINE DB PRESS
    -50'sx12 (PR)
    -50'sx11 (PR)
    -50'sx10 (PR)

    FLAT BB BENCH (Would have declined, but both were taken)
    -120lbsx8 1/2
    -120lbsx6
    -120lbsx5

    Notes:
    -Chest was just toast by the time I got here

    SINGLE ARM BENCH (Tried it)
    -40'sx10/10
    -40'sx10/9

    BB CURL
    -65lbsx8
    -65lbsx8
    -65lbsx8

    ALT DB CURL
    -30'sx8
    -30'sx8
    -30'sx8

    STANDING EZ CURL
    -55lbsx6
    -55lbsx6
    -55lbsx5

    Overall Notes:
    -Great workout with my friend Aaron. Pump was great.
    -Working on muscular endurance, since westside didn't exactly help there (so don't look for pr's on secondary exercises when I had them first before)
    -Just messing around I found out I could do a one-legged squat atg- I think that's ****ing awesome!
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    there we go, gettin some volume in SON!

    give your inclines time, and food of course, and they will blow up.
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    Originally Posted by nrk5014 View Post
    there we go, gettin some volume in SON!

    give your inclines time, and food of course, and they will blow up.
    Yea bro, i feel much better with some volume. And yea, definitely gonna take some time and food.

    So I'm back home from college and on a working computer. This is the workout from Thursday (at least what I remember) (+my legs were still sore as **** from monday)

    11/20 Lower

    FRONT SQUATS
    -170lbsx8 (PR)
    -170lbsx8 (PR)
    -170lbsx5

    BACK SQUATS (bit light)
    -170lbsx8
    -170lbsx8
    -170lbsx8

    SPLIT SQUATS
    -25'sx10
    -25'sx10

    PISTOLS
    -bwx5/ 1/2 (Left leg needs some work)

    Overall Notes:
    -Pretty good workout considering my legs were sore as **** going into this

    Friday-Saturday
    -Stomach was feeling very strange. Dunno if I ate some bad commons food or what, but I just wasn't feeling good. Tried to eat as much as I could even though I had no appetite.

    Sunday (now... right before power/upper), feeling better. Let's get some pr's!
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    11/23/08 - Upper

    FLAT DB PRESS
    -60lbsx6
    -60lbsx5
    -60lbsx4

    PAUSED MILITARY PRESS
    -95lbsx4 (PR)
    -95lbsx4 (PR)
    -95lbsx4 (PR)

    RACK CHINS
    -+25lbsx6
    -+25lbsx6
    -+25lbsx6 (PR)

    DUH BB ROWS
    -150lbsx5
    -155lbsx6 (PR)
    -155lbsx5 (PR)

    DB Shrugs
    -70lbsx6 (PR)
    -70lbsx6 (PR)
    -70lbsx6 (PR)

    BB CURLS
    -70lbsx6
    -70lbsx6 (PR)
    -70lbsx6 (PR)

    SKULL CRUSHERS (Dont have a dip machine, did these instead)
    -60lbsx6
    -65lbsx6
    -70lbsx6 (PR)

    New Idea- I'm going to give a grade (sort of like gpa) to each lift. Grade based on result and how I felt during the lift.

    A=awesome
    B=pretty solid
    C=average
    D=pretty ****ty
    F=fail

    FLAT DB PRESS: C. Weight stayed the same. Also could be because my gym's db's are way differently structured than PSU's. The grip felt really awkward with these.
    MILITARY PRESS: B-. Pr'ed for weight, but shoulder felt a bit funny again and I wanted more reps. I think I may have gone with a wider grip than usual, so that might be why my shoulder felt weird.
    RACK CHINS: B-. Had to put the weight on by myself, so setting up/gripping the bar was a pain in the ass.
    DUH BB ROWS: B+. Weight keeps climbing thanks to your tip Nick.
    DB SHRUGS: B+. Will go to 75's next workout. I thought these would be harder.
    CURLS: B+. Hit the weight and reps that I wanted to hit. 75lbs next workout.
    SKULL CRUSHERS: B+. Woah, I was expecting these to be harder. Guess my tri's are getting stronger.

    Overall: B.
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    haha nice ratings. im glad the rows are workin for ya.
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    Originally Posted by nrk5014 View Post
    haha nice ratings. im glad the rows are workin for ya.
    Haha thanks. It's kind of hokey, but I want to make the journal a bit more interesting.

    11/24/08 - Lower

    SQUATS (Only have a squatrack at the gym and the rack only allows depth a few inches past parallel. Tried a really wide style of squatting for a change and found I was weaker than expected)
    -205lbsx3
    -225lbsx2
    -240lbsx1
    -255lbsx0
    -225lbsx3

    GHR's (Assisted)
    -bwx5
    -bwx5

    DB LUNGES
    -60'sx6
    -60'sx6
    -60'sx6 (PR)

    HYPEREXTENSIONS
    -+25lbsx6 (Behind Head)
    -+25lbsx6 (In front)
    -+45lbsx6 (In front)

    LEG CURLS
    -92lbsx6
    -92lbsx6
    -92lbsx6

    +bit of cardio

    SQUATS: C-. Gave a wide stance a shot, but definitely didn't feel comfortable with it.
    GHR's: B+. I only needed two sets here to murder my hamstrings. Good stuff.
    DB LUNGES: B+. These were challenging, but I hit all the reps that I wanted. 65's for next workout.
    HYPEREXTENSIONS: B. Does it matter if the weight is behind the head or not? But these were alright, I think I need to use more weight though.
    LEG CURLS: B. Just to kill the hamstrings a little more.

    Our leg extension doesn't work right, so couldn't do those.

    OVERALL: B-.

    Misc notes:
    -Definitely enjoying break so far.
    -Diet is going to be pretty off this week. Going to quaker steak and lube tomorrow, and already half a pizza and some ice cream last night. Plus I'll be having two thanksgiving later in the week, haha
    -No lifting tomorrow, prob just a cardio session before the big meal. Looking forward to lifting with my best friend on wednesday.
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    From last night:

    11/26/08 - Chest/Bis

    INCLINE DB PRESS
    -50'sx13 (PR)
    -50'sx11
    -50'sx10

    FLAT BB BENCH
    -125lbsx5 1/2
    -125lbsx4
    -115lbsx9

    Notes:
    -Wow... bb'ing after db'ing is tough. Would it be a good idea to switch the order of the two?

    SINGLE ARM BENCH
    -40'sx10/10
    -40'sx12/12 (PR)

    BB CURL
    -65lbsx9 (PR)
    -65lbsx12 (PR)
    -65lbsx10 (PR)

    ALT DB CURL
    -30'sx10
    -30'sx9
    -30'sx9

    STANDING EZ CURL
    -55lbsx7
    -55lbsx7
    -55lbsx5

    INCLINE PRESS: B+. Good to PR on the first set.
    FLAT BB BENCH: C+. 125lbs was hard as **** after db'ing...
    SINGLE ARM BENCH: A-. Got more than I expected... will go to 45's next week.
    BB CURL: A-. When I first started bb curling a few weeks ago I could barely do 70lbs a few times... now 65lbs is pretty easy. Got way more than expected on the second set.
    DB CURL: B+. Kept the good pump going.
    EZ BAR CURL: B. Pretty good way to finish.

    Overall: B+.

    Misc Notes:
    -Got asked out by an older dude at my gym... WTF.
    -Happy Thanksgiving!
    JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481



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    Just downed about 2 lbs of turkey and 3 slices of different pies. Going running soon, haha.

    Gotta love Thanksgiving.
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