Tommy D's Westside Story

[TommyD]

Well I figure it's about time to get my log onto the internet again. The last one I had was my track-orientated lifting journal. I'm happy to report that through hard work and effective training, I made it to state track and ran my 200 meter leg of the 1600 meter relay in 22.0 seconds.

After I stopped training for track, I noticed that I was a little bit weaker in my core lifts (I didn't squat for a good 3 months due to training my legs on the track), so I figured I might as well get a good core training program: Westside.

Here's the lowdown:

Not sure about maxes:

Bench: 200+ ?
Squat: 280+ ?
Deadlift: 335+ ?

Weight: 163
Bodyfat: 6.4%
Height: 6'

This is the routine I'm using, I switch things to custom fit my needs but I stay close to the general format: http://fortifiediron.net/view.php?id=45.

I'd be more than happy for any advice so chime in whenever you see fit! :

[TommyD]

Filling in a few days now that I've started this...

6/20/04

ME Squat

Good Mornings

45x3
65x3
75x3
95x3
115x3
125x3
135x1
145x1
155x1 PR

I don't do these very often so my max is a personal record. I put on a lifting belt at around 125lbs and it helped me get up to the 155.

Stiff-Legged Deadlift

185 2x10

I really don't care for this lift. I'm just doing them in the place of Glute-Ham Raises b/c I don't have the proper equipment.

Hyperextensions

55lbs (Dumbbell) 3x8

Getting adjusted to some of these new lifts (new as in I haven't done them in a while) so I went with light weight. Still hurt the nuts though.

Pull Down Abs

65 lbs 2x10

First time doing these, probably more weight next time around.

Abs

20 side raises (left side and right), 20 crunches with left knee on right knee, 20 crunches with right knee on left, 20 normal crunches, 60 bicycles.

Good start to Westside. I'm sore as hell! :

[TommyD]

6/22/04

ME Bench

Two Board Bench

135x3
155x3
175x3
195x1
205x1

I worked up to my max too quickly. I need to go in smaller weight increments.

Skull Crushers

70lbs 2x10
60lbs 4x10

I decided not to kill myself midway thru my sets and dropped down to 60 lbs. My triceps are fried anyways.

Pushdowns

35lbs 2x10

After the skull crushers I could barely move my arms let alone push down heavy weight, thus the 35 lbs.

Dumbbell Shoulder Press

45's 1x15, 1x12

My routine called for 3x15, and I thought since I normally 6-rep 55's, I could easily 15-rep 45's... and I was wrong! I quit after the 2nd set and decided to finish up on Front Raises.

Dumbbell Front Raises

35's 1x10

Hadn't done these in a while, they felt really good.

Notes

I hit 205 for my 2 board press, which is very close to my 1 RM, so I have a feeling that the board press isn't going to help my weak point in my bench. I always seem to get stuck right off of my chest, so I'm not sure what exercise to throw in there for ME Bench day to strengthen that weak point. If you have any suggestions, feel free to chime in. :

[TommyD]

6/23/04

DE Squat

Speed Low Box Squat

135lbs 10x2

Speed was good, form was good except knee got a little shakey towards the end b/c I wasn't used to the speed.

Single Leg Squat

65lbs
4x10 (one set per leg)

Never done these before, and wow, they put me in a world of hurt. The good kind though. Great exercise, really got a good deep stretch from these. What more could you ask for?

Hyperextensions

60 lbs
3x8

I really like this exercise, gives the lower back an awesome feeling... stretched and strong.

Chest Supported T Bar Rows

100lbs
4x6

I was majorly tired after my leg work so I didn't put a whole lot of weight on. I wish I could have done more because I need to work my lats more. Maybe later when I'm not so drained.

Barbell Shrugs
295lbs 1x15, 1x14, 1x12

My grip was giving out and I broke the last set of straps in our gym, so I guess it's my own fault that my traps got cheated (then again, who else's would it be).

Barbell Curls

85lbs 3x5

I threw these in at the end of my workout so I didn't have a whole lot of intensity, I just thought I should work my biceps before the week is over.

All in all it was a good day, my legs haven't been this tired since I first started lifting, so that's a good sign (possibly). I'm really really really liking this Westside training. It's new, it's different, and from what I've seen, it's very effective. I hope that I can follow the training close enough to get some great results.

[TommyD]

6/24/04

DE Bench

Speed Bench

115lbs (60% of 1 RM)
Wide Grip 3x3
Close Grip 3x3
Normal Grip 4x3

It said vary the grips so I just did them as even as possible for 10 reps. Good speed, although I did smack my chest pretty hard on the first rep.

Lying Dumbbell Tricep Extensions
65lb DB
4x8

Not too tough, I went lighter than I could have because my triceps were still pretty sore from ME Bench day.

Dumbbell Side Laterals
20's
3x10

Finally, I'm getting stronger in side laterals. I just used to hate this workout b/c I had to use such light weight and to top it off, it was haaaaard! It's still light weight, and it's still hard, but hey, the improvement let's me smile.

Bent Over Side Laterals
45's
3x10

I think I'm doing these right, my upper arms are parallel to the floor at the top of the movement so I think I'm going through the proper ROM.


Notes
Well today wasn't too tough of a workout. I threw in a few sets of calf raises at 180lbs but figured it didn't count as much of a workout since I was exactly exerting myself. One week of Westside down, 7 more to go. I'm pumped. :

[gcs118]

Hey I was just curious how you perform your hyperextensions? Also, congrats on that 22 second split in the relay! My PR in the open 200 was a 24.4, not sure about splits though.

[TommyD]

Well, I hop on the hyperextension machine we have at my gym. I bend down and grab the dumbbell I have sitting on the floor and bring it up to my chest. From there I just pull myself and the extra weight up as far as I can go (I usually go about 20-30 degrees past parallel), and then in a controlled manner go back down to the hanging position. I hope that helps explain it for ya.

As for the 200, I'm not exactly sure what my open 200 time would have been if it would have ran it at state, I ran a total of 205 meters for my 200 split but I had a running start. My best open time prior to state was a 23 flat I think... but state made me plenty nervous so I had plenty of adrenaline to feed off of.

[SurfinAmy]

Hey Tom hope you get some good results from this workout, ya, those DB side laterals are tough....
-Amy

[abarlament]

You might want to try doubles in the DE bench. You can keep the speed of the bar up better with 2 than with 3, IME.

[luke.w]

I'm going to start practicing one leg squats,I forget about them alot because I'm doing so many differant things.

[TommyD]

Thanks Amy, and yeah, Dumbbell Side Laterals just make me feel weak just because the weight I use is relatively little compared to what I use on other shoulder workouts. But I guess it's the same for everyone.

I'll give 2 a try abar, I noticed that the 3rd rep was either not as fast or just sloppier form. Thanks man... :

And luke, I definetly recommend those one leg squats. I really hate them with a passion so that means they have to be good.

[TommyD]

6/25/04

Supplementary Workout

I thought I'd throw some exercises in that I missed during the week, mostly small body parts...

Weighted Chins

20lbs + Bodyweight (163)
5x5

I usually do around 200 for lat pull downs but I like weighted chin-ups a lot better. Even though I'm using less weight, I think that since it's an open-chain exercise I'll get more out of it.

Reverse Curls
40lbs + 20lbs?? Fat Bar
2x10

Not sure about how much that fat bar weighs, it's pretty darn heavy though.

Wrist Curls
85lbs
1x8, 1x10

I was in the mood to work forearms today so I really blasted them with the wrist curls. I love 'em b/c my forearms are just swoll afterwards.

Preacher Curls

50lbs
2x10

Just trying to add some width to the arms. These are kinda underrated in my opinion. Most people think of them as a biceps exercise but I really blast my brachialias when I do these. Not many exercises hit that muscle too hard.

21's (or so I thought...

50lbs
Bottom Motion: 7, Top Motion: 7, Full Motion: 4 (and I was cheating).
Bottom Motion: 5, Top Motion: 5, Full Motion: 5 (still a cheater).

Yeah, probably not a good idea to do a big biceps training method after you've worked the hell out of your biceps and forearms. I'm an idiot.

Calf Raises

230 lbs
5x15

I'm really into this higher reps deal for calf training. I'm still getting used to it though so I'm using low weight. I should be up to 300 lbs in no time. Last time I maxed out on these I was somewhere around 600 lbs... sounds like a lot but they are calves.

Notes
Good workout today, I probably hit the biceps a little too hard, but I'm not too worried about it. It shouldn't screw up my core lifts at all and that's what I lift for. I really thought I needed to get some lat work in there besides just the chest supported rows b/c those I went pretty light on. Weighted chins rock so I went for a full 5x5. I like the freedom Westside allows you so you can throw in some various training methods.

Geez I feel so ghetto being on the "Westside" training program. I've always wanted to say this......... "Fo Shizzle".

[TommyD]

6/28/04

ME Squat

Good Mornings

3x45
3x95
3x115
3x125
3x135
3x145
1x155
1x165 (PR)

My back was starting to round so I cinched my belt even tighter... talk about some tough singles! I also 3-repped what I was 1-repping last workout and added 10 lbs to my max. Hurray!

Hyperextensions

65lbs
3x8 (PR)

I hadn't done hyperextensions a whole lot up until now, so this is obviously a max for me. I did 10lbs more this week. Also, I'm going all the way down so my body forms a 90 degree angle, but when I come back up, I'm going at least 45 degrees past the parallel. Wouldn't that make this some sort of combination between a hyperextension and glute-ham raise?

Leg Curls

110lbs
3x6

I missed a few reps due too uncomfortability dealing with the pads on the machine. I also am using leg curls as a replacement for glute-ham raises. I just need an answer as to what would be a good replacement for them and/or how to maybe make a make-shift glute-ham setup for myself... any ideas???? :confused:

Pull Down Abs

50lbs
3x15

I do these on my knees and bend at the waist. I find that when I curl my head in as it touches the ground, I get an awesome burn in my abs. I really love this exercise.

Cardio

I played with an "Arobie" (sp?) today which is like a frisbee except 10x better. It goes farther and is just quite the aero-delight. Basically I was just sprinting at full speed after it and that got me huffing and puffing after a little while. Good workout!

Notes

I always think of this section as the part where the coach tells everyone to take a knee after the game and tell them what went good and what went wrong. Essentially I suppose it is, but I'm just weird and think of it that way.

Annnnnnnyhoo, today's workout was too short IMO. I need to get something done about Glute-Ham Raises, and I probably need to hit my abs a lil harder. Playing with the Arobie took some time out of my workout schedule and I need to get my priorities straight. I'm kinda feeling that my quads are getting totally left out of my workout since I need a total of 3 leg movements today, all involving my hamstrings, none involving my quads. I'm thinking about maybe throwing in some front squats, leg presses, hack squats, or leg extensions in the mix to keep my quads from lagging. We'll see. Onward!

[SurfinAmy]

Originally Posted by Tom_Drahos

Hyperextensions
when I come back up, I'm going at least 45 degrees past the parallel.

Not for nothing, but I heard you shouldn't really go past parallel on the way back up for the sake of safety....
-Amy

[gcs118]

Originally Posted by SurfinAmy

Not for nothing, but I heard you shouldn't really go past parallel on the way back up for the sake of safety....
-Amy

After doing hyperextensions for the first time, I happened to mention it to one of the trainers at my gym how much I could feel it working, and he said you shouldn't really go too far past parallel if at all. I was like ooooh... oops.