Meyer23 goes to the Westside

[meyer23]

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.

[meyer23]

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 year

[csjunkie]

program is looking good.

[matthor]

lets do it adam

[meyer23]

program is looking good.

thanks man

lets do it adam

i iz ready

[FullOut19]

in 4 gfh....do work son.

[meyer23]

in 4 gfh....do work son.

thanks joe

um i might be swiitching wed. and sat. around because i am going to test out a speed camp for free this weds. and i f i like it and the cost is reasonable, i may do it

[meyer23]

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

[jman14]

in, homebro

[meyer23]

thnx broseph, your workouts have been great as of late, mma training going well?

[141455675]

In buddy

[meyer23]

need to spread reps so i can rep all u awesome peoplez

[AllGenetix]

subbage

[meyer23]

subbage

sweetskis

[meyer23]

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 it

[matthor]

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

[meyer23]

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

thnx matt, hopefully i will be able to get one up tomorrow morning or so

[MarkVI]

thnx matt, hopefully i will be able to get one up tomorrow morning or so

I'm in bud - - let's see some fun going on in here

[meyer23]

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 though

[FullOut19]

Sounds fun man! No need to worry about the slight bloat, you need to put some muscle mass on man and its gonna come w/ fat gains...it will look good on you though. keep going strong and higher intake if your still participating in sporting events and being active.

[meyer23]

thanks joe, yeah just a little bloating, no sports activities, but i should eventually reach 3300 or so, so should be good fun

[The Solution]

Late, but im IN!

[141455675]

Sounds like a good Day mate. Cant complain with free offers.

Dw bout the bloat, you'll be a monster soon

[meyer23]

Late, but im IN!

glad to have you

Sounds like a good Day mate. Cant complain with free offers.

Dw bout the bloat, you'll be a monster soon

thanks man, yeah hopefully

[PaC-mAn8]

O hi!

[matthor]

Sounds fun man! No need to worry about the slight bloat, you need to put some muscle mass on man and its gonna come w/ fat gains...it will look good on you though. keep going strong and higher intake if your still participating in sporting events and being active.

yep yep.

Sounds liek fun adam. rest up!

[The Solution]

Sounds fun man! No need to worry about the slight bloat, you need to put some muscle mass on man and its gonna come w/ fat gains...it will look good on you though. keep going strong and higher intake if your still participating in sporting events and being active.

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.

[meyer23]

O hi!

oh hai

yep yep.

Sounds liek fun adam. rest up!

thanks matty

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.

fo sho bob, cant wait to get swolez

posting workout in a little bit

[meyer23]

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,)

[The Solution]

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.