MonStar's Westside Journal

[MonStar]

Jumping back into Westsssiiidddeee!!!

I am extremely excited to get back into Westside, definitely really looking forward to it. Just looking back at my old journals and my strength while training on this program, I get excited. Westside is a powerlifting oriented routine, however, it's also very effective for hypertrophy as well. And every bodybuilder is training for size, so why not have some fun with strength, too?

Those of you who are familiar with Westside this is all going to look very familiar to you. To those of you who are not, I am going to try and sum up the program as best I can. Basically, Westside focuses on 2 different kind of workouts. Max-effort (ME), and dynamic-effort (DE).

The ME day is more designated to maximal strength, improving weakpoints, etc. The first exercise in the ME workout is the "ME lift." The max-effort lift is basically a form of bench, squat, or deadlift. For example lockouts for bench, or good mornings for squat/deadlift. Basically just an exercise that directly correlates with the lift. For this ME lift I will work up either to my 3RM, 2RM, or 1RM. For me I usually do 1RM, just because I love it. Following the ME lift is a variety of assistance lifts. For example triceps, shoulder, and pec work for bench. All of my assistance work on ME day will be performed in the 6- or less rep range, heavier weight, and less reps.

The DE day is designated to bar speed. On this day I will do "speed bench" for example where my main focus is not on the weight or reps, but on how quickly I can get the bar moving. I will usually do 8-12 sets of speed work. Following the speed work will be again, assistance work. This assitance work however, will be in a higher rep range 7+ reps. Less weight, more reps, a little more geared towards hypertrophy.

I am not going to have an EXACT split, but something roughly along the lines of two DE workouts back to back, then a rest day, then an ME workout, followed by a rest day, then another ME workout, followed by another rest day.

I want to note that on my DE days I will be throwing in a few (just a few) bodybuilding style exercises. For example on DE squat/deadlift I will throw in some curls at the end of the session. And on DE bench I'll throw in some calf raises.

Wish me luck!

[atherjen]

DAMN YOU!! another journal. no more. last one. haha

Im seriously excited about this journal though!! you know Ill be following along!
your going to do awesome with it! Best of luck hun

[MonStar]

atherjen: Hey thanks a lot Jen, really appreciate it! Yeah I am extremely excited to be back into Westside full throttle. I definitely love it, and I had a great workout yesterday. Expecting another great one tonight. We'll see. Hoping to shoot my bench/squat/deadlift #'s way up! :

[MonStar]

Wednesday | 3-3-2004

• Diet
  
  Meal 1: whole-wheat toast + peanut butter, skim milk
  Meal 2: whole-wheat tuna & mayo sandwich
  Meal 3: apple
  During Workout: 20 oz. Gatorade
  Postworkout: whey protein
  Meal 6: 1/2 whole-wheat turkey & cheese sandwich
  Meal 7: 2 cups non-fat yogurt
  Meal 8: chicken breast, potatoes, green beans
  Meal 9: pesto chicken wrap
  Meal 10: turkey & cheese Lunchable
  
  Estimated Calories: ~3,400
  
  Diet was not bad at all today, cravings were not extreme at all either.
  
  
• Training | DE Squat/Deadlift
  
  Speed Deadlifts:
  
  315 x 3
  315 x 3
  315 x 3
  315 x 3
  315 x 3
  315 x 3
  365 x 2
  365 x 2
  385 x 1
  405 x 1
  
  Some really really really good sets of deadlifts here today. Bar speed was not bad at all, and my form was GREAT. Really focusing on keeping my hips down, exploding up, sinking my a*s back, chest out, etc. Even 385 and 405 felt so damn clean and smooth.
  
  Hack Squats:
  
  410 x 10
  410 x 8
  370 x 10
  370 x 8
  
  Some really nice sets of hacks here today, really enjoy these a lot. I take my hips down as far as I can go here on this machine, really hits my hips and glutes hard. Quads definitely take a beating as well.
  
  Hyperextensions:
  
  65 x 8
  65 x 8
  65 x 8
  65 x 8
  
  Okay, given I am going to start to go back into these real real heavy in on my ME day, I took it easy here today. Used a cambered-bar and just held it in the crease of my elbows, Zercher style. Hamstrings and lower back were gone.
  
  Nautilus Crunches:
  
  140 x 12
  140 x 12
  160 x 12
  160 x 12
  
  Some really really good sets of crunches here today. Really should have gone heavier though the first 2 sets, oh well. Good ab contractions.
  
  Supported T-Bar Rows:
  
  165 x 12
  165 x 12
  190 x 10
  190 x 10
  
  Some nice sets of chest-supported rows here today. This is a Paramount machine, basically a supported t-bar row, in a way. Really really hits my lats hard though. I cannot cheat at all on this exercise. Which makes things really nice.
  
  Alternating Dumbbell Curls:
  
  Dropset
  55's x 5/5
  45's x 5/5
  35's x 5/5
  
  Damn, biceps were trashed just from this simple triple dropset. Really really hit them extremely hard.
  
  
• Miscellaneous
  
  Sleep: 8 hours
  Pain/Soreness: Feel good, flabby, but good.
  Water: Not too bad at all I dont think, no complaints here.
  
  Today at the gym I weighed 224 lbs. Whatever, I binged yesterday worse than I have in months.

[atherjen]

WOw very impressive lifts yestarday! those deads/hacks are crazy! Im looking forward to seeing you hit a ton new PR's! so keep up the hard work!

diet looked good yestarday. and dont worry about the scale right now hun, you know its alot of water weight. it'll go down!

[Wolfnatas]

Hey man, what was wrong with that other journal?

[Lee J B]

Another journal.....damn it bro... lol, well good luck with westside.

[MonStar]

atherjen: Thanks a lot Jen, really appreciate the kind words. Yeah, always nice to hit new PR's, that's for sure. I know that I put on some water weight, I am definitely looking forward to losing that. Hopefully in the next few days or so.

Wolfnatas: Haha, I am changing over to powerlifting, I think it deserves a new journal.

Lee J B: Thanks man, really appreciate it.

[MonStar]

Thursday | 3-4-2004

• Diet
  
  Meal 1: whole-wheat toast + peanut butter, skim milk
  Meal 2: 2 Balance Gold bars
  Meal 3: banana
  During Workout: 20 oz. Gatorade
  Postworkout: whey protein
  Meal 6: whole-wheat tuna & mayo sandwich
  Meal 7: 2 chicken soft tacos
  
  Estimated Calories: ~3,200
  
  Diet didn't seem too bad at all here today. No complaints, really. So that's always a good thing. Woke up a friggin' noon, lol. So by the time I really started eating I couldn't pack in that many calories, whatever.
  
  
• Training | DE Bench
  
  Speed Bench Presses:
  
  155 x 3
  155 x 3
  155 x 3
  155 x 3
  155 x 3
  155 x 3
  185 x 2
  185 x 2
  205 x 1
  225 x 1
  
  GREAT sets here today of speed bench, although my bar speed definitely needs work. I really managed to work hard on keeping my form flawless. Keeping my back arched nicely, elbows tucked underneath the bar, etc.
  
  Flat Dumbbell Presses:
  
  90's x 12
  90's x 10
  90's x 10
  90's x 9
  
  Some really really good sets here today of flat DB presses, really hit my chest and all that very hard. Would have liked to hit 4 sets of 12, but whatever. Not too bad here today.
  
  Tate Presses:
  
  40's x 10
  40's x 10
  40's x 10
  40's x 10
  
  Some good sets here today of Tate presses, destroyed my triceps! Really got some good lactic acid buildup with these 4 sets here today. No complaints at all. Did these laying back on a flat bench. Nice sets.
  
  Alternating Dumbbell Front Raises:
  
  30's x 10/10
  30's x 10/10
  30's x 8/8
  35's x 8/8
  
  Some really really good sets here today of front raises. Definitely hit my friggin' front delts extremely hard with these 4 sets. Kept my ROM and form flawless, no body English or anything like that.
  
  One-Arm Dumbbell French Presses:
  
  30 x 12/12
  35 x 10/10
  30 x 12/12
  
  Some really good sets here today. Good full ROM, really squeezing my triceps hard at the top of each rep. Not too bad at all. Triceps were burnt.
  
  Seated Calf Raises:
  
  180 x 20
  180 x 20
  270 x 15
  270 x 15
  180 x 32
  
  Damn, calves were burned the f*ck out with these 5 sets here today. Really really managed to hit them hard. Lactic acid buildup was awesome.
  
  
• Miscellaneous
  
  Sleep: 6 hours
  Pain/Soreness: Eh, feel okay today. A*s is a little sore, hips are tight, also.
  Water: Okay today, could be better.

[MonStar]

Friday | 3-5-2004

• Diet
  
  Meal 1: whole-wheat toast + peanut butter, skim milk
  Meal 2: EAS AdvantEdge bar
  Meal 3: 1/2 whole-wheat turkey & cheese sandwich, mixed fruit
  Meal 4: General Tsoa's chicken, white rice
  Meal 5: peanut butter
  
  Estimated Calories: ~3,000
  
  
• Training | Rest
  
  
• Miscellaneous
  
  Sleep: 8 hours
  Pain/Soreness: Feel good today so far. Not too sore at all for some reason.
  Water: So far, so good.

[atherjen]

awesome workout yestarday Mike, impressive lifts as always.. I dont think I will ever not say that! lol
gosh, I still have a ton to learn about this westside training.
what are Tate Presses??

diets looking good too!

[Pure Power]

Hey Monstar. Me Hercule aka Ultimate Strengh aka n1nj. Training's looking great man. Can't wait to see some ME work, tear it up.

[MonStar]

atherjen: Thanks for the support Jen, as usual. Yeah I can't wait for my first ME session tomorrow. I am really looking forward to that. Should definitely be a lotta' fun. Doing ME squat/deadlift so I am most likely going to hit up a max effort lift like good mornings or box squats or something, we'll see. Okay I can't find a pic of Tate presses so I am going to describe how I do them. Basically lying back on a flat bench, holding two DB's on your chest with your elbows flared out to the sides. One side of the dumbbell is resting on your chest, so your palms are facing your hips. Basically your just extend the DB's up and lockout with them, and that's a rep. Almost a variation of lying DB extensions.

Pure Power: Hey thanks a lot for chiming in man. Nice to have some other powerlifter's here who are familiar with Westside. Really appreciate the support. Yeah I am hoping to tear it up, but I am just getting back into the powerlifting game... :

[MonStar]

Saturday | 3-6-2004

• Diet
  
  Meal 1: whole-wheat toast + peanut butter, skim milk
  Meal 2: grilled chicken sandwich, breaded chicken fingers
  Meal 3: apple
  During Workout: 20 oz. Gatorade
  Postworkout: whey protein
  Meal 6: 2 beef & cheese tacos
  Meal 7: 1/2 whole-wheat turkey & cheese sandwich
  
  Estimated Calories: ~3,200
  
  
• Training | ME Squat/Deadlift
  
  Nice workout today! Some thoughts so far about Westside. First of all, I absolutely love it. Which is crazy for me because I have always been big into bodybuilding, and it's almost strange that Westside is so damn fun for me. Going to keep my ME days more straight up powerlifting style and my DE days a bit more bodybuilding style, see how things go.
  
  Conventional Deadlifts:
  
  135 x 3
  225 x 3
  315 x 3
  405 x 2
  495 x 1
  555 x 1!
  
  Huge PR here today in conventionals, damn, really pleased. : I have never pulled over 525-535 conventional, it's great to be up to this much. Honestly it was not the hardest lift in the world either. I mean 405 and 495 were friggin' cake.
  
  Hyperextensions:
  
  125 x 5
  125 x 5
  135 x 5
  135 x 5
  155 x 4!
  
  OUCH! Talk about some crazy sets here today of hypers, I have never, EVER, gone this heavy on these before. Really beat the sh*t outta' my lower back and hamstrings. Used a cambered-bar and just held it Zercher style, in the crease of my elbows. Worked up to 155 for 4, huge huge huge PR there!
  
  V-Bar Cable Pulldowns:
  
  230 x 5
  230 x 5
  230 x 4.5
  215 x 5.5
  215 x 5.5
  
  Some really good sets here today of pulldowns, destroyed my friggin' upper back hard. Really good slow reps really feeling my lat contractions. Nice slow negative, etc. Not too bad at all.
  
  
• Miscellaneous
  
  Sleep: 6 hours
  Pain/Soreness: Eh, feel good today!
  Water: Okay amount of water, not too much or too little. Less soda and unsweetened ice tea though.
  
  Started watching the movie, "The Italian Job," last night and couldn't stop. Haha, that's the reason I only got 6 hours sleep. Whatever, it was a hell of a great movie. I saw it in the theaters when it first came out. Has 2 of my favorite actors, Edward Norton, and Mark Walberg.

[Pure Power]

Excellent workout man. Deadlifts look great man, you're a sumo puller arn't you? Love seeing the ME work man, always inspiring.