5th
March
2007
By Louie Simmons, writing for Elite FTS
I hear all the time that Westside training is for the advanced and that only top 10 lifters can do the training that is required at Westside. It is true that our training is advanced, but it is also great for beginners. Why start out wrong, or start with a program that will yield only small results?
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posted in Advanced Programs, Beginner Programs |
4th
March
2007
Back, Calves, Forearms, Abs
- Situps Weighted: 15 lbs x 34, 20, 20, 15, 7, 7 (less than 45 seconds between sets. Not bad. breating superb. No coughing)
- Lying Leg Raises Weighted: 15 lbs x 9, 7, 6 (about 1 min between sets)
- One Legged Calve Raise: 85 lbs x 32, 20, 15, 10, 9 (no rest between sets….one leg to the other…boom-boom-boom. Pump? Oh yeah…..substantial.
- Parallel Chins w/ Extra Weight: 15 lbs x 6, 5F
{Super-Set}
- Dumbbell Cross Bench Pullovers: 45 lbs x 16 (elbows still healing. So, I dropped the weight and added pullovers as the second set of the superset. By this method, I used chins to pre-exhaust the lats.), 12F
- 1 Arm Bent Dumbbell Rows for Middle Back: 85 lbs x 6 (no straps on this set), 6
Observations:
No coughing. Breathing was clean. I am thinking the Resolve may have something to do with this. More on that in days to come.
Chose not to do forearms at the moment. I may do them later tonight. I wasn’t able to mentally give them the attention they deserve.
Pre-Workout Nutrition/Diet
- Turkey Breast, pasta; Apple Breakfast
- Metabolic Renew 4 tabs
- Followed by Two Honey Sandwiches (why, I have no idea, just wanted to try it) and 2 Cups Milk/Apple
- PowerBar/Coffee
Immediately Prior To Workout Nutrition/Diet
Post Workout Nutrition/Diet
posted in Advanced Programs, Diet, Intermediate Programs, Traditional Strength Training |
2nd
March
2007
Chest
- Dumbbell Bench Press: 70 lbs x 5, 5, 4-1 forced (good pump, strong, 5 lbs increase over last session)
- Parallel Dips: 22.5 lbs added x 6, 7 5Fail (Getting stronger here. Try for a set of 10 next time I do dips. Breathing excellent.)
- Incline Dumbbell Press: 55 lbs x 6, 6, (for safety reasons I may stay here a while….look to add reps instead of weight for a few weeks)
- V-Crunches With Legs Raises: 100 Reps Total 36, 20, 20, 24
Observations:
No coughing. Lungs superb. Strength excellent. Weights going up.
I was going to do abs and neck, but on the very last rep of dumbbell inclines, my spirit said, “that is enough….spend time in prayer and honor God”, so I set the weights down and called it a fabulous workout.
I may do abs neck and calves later today, but I try to listen to that still small voice inside me for wisdom and direction.
Pre-Workout Nutrition/Diet
Post Workout Nutrition/Diet
- Whey/MLO Protein
- O3fattyAcids 2 caps
posted in Advanced Programs, Diet, Intermediate Programs, Traditional Strength Training |
1st
March
2007
Abs, Shoulders, Arms, Forearms
- Situps: 40 reps; Weighted 15 lbs x 11, 10, 10
- Weighted Lying Leg Raise: 14 lbs x 8 (situps kicked my butt, but will stick with this)
- Dumbbell Hammer/Push-Press: Warm, 40 lbs x 7 reps (wow), 7 (one hit inhaler - just as assurance), 4 (fail - some coughing, but not bad - I can manage)
- Dumbbell Towel Upright: 70 lbs x 10, 8, 6 (wow, good)
- Dumbbell Lateral Raises: 20 lbs x 16 (12 reps last workout, so thats a good gain), 16 (woof, woof), 10 (just barely, breathing excellent!!!!!!!) 10 (could go all night long, but thats enough)
- Alternate Standing Dumbbell Curls: 20 lbs x 20 reps warm; 40 lbs x 6, 5
- Alternate Incline Dumbbell Curls: 30 lbs x 8, 4 (lol, pooped!)
- Standing Dumbbell Tricep Extensions: 20 lbs x 25 x 4 (Last weeks pullovers aggrivated an old injury…so I have a tad tendonitus that I am rehabbing with light weight)
Observations:
Breathing excellent. Some coughing toward the end, but otherwise very good. Strength superb. Pump Massive. Growth everywhere.
Standard situps for first time in 9 months….strong too! Felt great.
Pre-Workout Nutrition/Diet
Post Workout Nutrition/Diet
- Two Packets EmergenC
- 30 gms Glutamine
- 2 scoops Whey
- BCAA 3 Caps
- O3fattyAcids 2 caps
posted in Advanced Programs, Diet, Nutrition, Traditional Strength Training |
27th
February
2007
Calves, Quads, Hams
- 1 Leg Standing Calf: 75 lbs x 30, 30, 30 per leg; 85 lbs x 20, 20 (increase of 10 lbs next session)
- Dumbbell Stiff Legged Deadlifts (no straps; weights are per dumbell - using two dumbbells in this movement): 40 lbs x warm 20, 50 lbs x 15, 75 lbs x 15 (no straps), 90 lbs x 10 x 2 (sucking wind, some congestion, but otherwise good. I used straps here because I started to lose grip around rep 6. Rested 5 minutes between the last two sets with 90 lbs.)
- Dumbbell Shruggs (used straps; weights are per dumbell - using two dumbbells in this movement): 90 lbs x 30, 30 (are you kidding me?? I need the 120s now!)
- Dumbbell Hip Belt Squats: 120 lbs x 20 x 3 (30 seconds rest between sets. These were more like 3/4 squats. I was unable to find a way to hook the dumbbell to the closest loop without running the risk of not being able to unhook myself without the assistance of a spotter once I set the weight on the floor. So, I hooked myself on the next closest loops. Some coughing here, but was to be expected. Damn good though. Need more reps next session or more weight OR find a partner who can unhook me so I can use the closest loop!)
Observations:
Took an extra couple days off. Wanted to give myself some extra recovery. Good idea. Strength gains are….nothing short of incredible. Increases in strength astound me still. Excellent session. No use of inhaler during workout, but two puffs before. Pump was beyond excellent. Endurance excellent.
Waiting on my shipment of Metabolic Diet to arrive. Have just a teeny bit left.
Pre-Workout Nutrition/Diet was crappy
Post Workout Nutrition/Diet
- BCAA 3 Caps
- Protein
- Two Packets EmergenC
posted in Advanced Programs, Diet, Intermediate Programs, Nutrition |
27th
February
2007
[Repost from Saturday 022407]
Chest, Bicep/Shoulder, Abs
- Dumbbell Bench Press: 65 lbs x 9, 9, 6 (Incredible. Weights felt so much lighter from a week ago.)
- Parallel Dips: BW x 10, 11, 9 F (increase in reps, AFTER greater volume in Bench Press. Stellar! Breathing excellent!)
- Dumbbell Flys: 40 lbs x 5, 6
- Dumbbell Hammer/Push Press: 40 lbs x 5, 5,
- Dumbbell Seated Incline: 30 lbs x 9 F per arm….super slow
- V-Crunches With Legs Raises: 100 Reps Total 36, 20, 20, 24
Observations:
Excellent Workout. Felt strong as a horse. Progress is steady. Recovering from workout to workout.
Chest Press and Incline curls surprised me the most. Was able to press through momentary failure in each set for one or two more reps.
My workout was brief and intense. Very good!
My diet today consisted of 2 liters of water, turkey, peas, rice, cereal, Coffee and 2 Power Bars, in no particular order…all before lunch.
For lunch, 2 cans Spagetti’Os. Blech. Dave Draper would kill me! Hell, I wanna kill me. Heheh.
Just prior to workout
Pre-Workout Nutrition/Diet
After workout..
Protein Drink and an Apple
posted in Advanced Programs, Diet, Intermediate Programs, Nutrition, Traditional Strength Training |
24th
February
2007
Chest, Bicep/Shoulder, Abs
- Dumbbell Bench Press: 65 lbs x 9, 9, 6 (Incredible. Weights felt so much lighter from a week ago.)
- Parallel Dips: BW x 10, 11, 9 F (increase in reps, AFTER greater volume in Bench Press. Stellar! Breathing excellent!)
- Dumbbell Flys: 40 lbs x 5, 6
- Dumbbell Hammer/Push Press: 40 lbs x 5, 5,
- Dumbbell Seated Incline: 30 lbs x 9 F per arm….super slow
- V-Crunches With Legs Raises: 100 Reps Total 36, 20, 20, 24
Observations:
Excellent Workout. Felt strong as a horse. Progress is steady. Recovering from workout to workout.
Chest Press and Incline curls surprised me the most. Was able to press through momentary failure in each set for one or two more reps.
My workout was brief and intense. Very good!
My diet today consisted of 2 liters of water, turkey, peas, rice, cereal, Coffee and 2 Power Bars, in no particular order…all before lunch.
For lunch, 2 cans Spagetti’Os. Blech. Dave Draper would kill me! Hell, I wanna kill me. Heheh.
Just prior to workout
Pre-Workout Nutrition/Diet
After workout..
Protein Drink and an Apple
posted in Advanced Programs, Diet, Nutrition, Traditional Strength Training |
21st
February
2007
Glutes, Forearms, Biceps
- 1 Legged Cable Squats for Glutes and Ham Tie-in: 6 Cables x 20 x 3 per leg (Damn! Talk about intense! More in Observations.)
- 1 Legged High Bench Step-ups: 2-20 lb DB (one in each hand) x 6 x 3 sets per leg (perfect reps and weight scheme here)
- Dumbbell Curls (standing and did not alternate - simultaneous curls instead): 20, 25 (warms) 35 lbs x 8, 8, 6
- Dumbbell Hammer/Push Press: 35 lbs x 7, 6, 6 (biceps were pretty well shot from curls….still….heaavier than last session)
- Reverse Dumbbell Curls: 20 lbs x 20, 20
Observations:
The Cable work for glutes was just awesome. Nothing hits my butt like these. I mean nothing! Plus, the cardio is awesome too. I would equate one set of 20 reps to a 40 yard dash at 80% speed. It’s that challenging. Of course, I have some lung issues, so it might be harder for me than your average bear.
Excellent Workout. Awesome pump. Shoulder is STRONG…the right shoulder that is. That injury is a thing of the past thanks to Metabolic Diet. Speaking of which….
I am down to the bitter dregs of my MD+ supplements. I have another order coming but it will not be here until next week some time. Until then, I will make do with MLO cheap-assed protein, whey protein and the awesome Creatine Advantage from MD+ as well as the GHBoost and Testoboot (which I have 1/3 bottle left of each.)
My workout was brief and intense. Very good!
The day saw me consume a total of:
Bowl whole grain cereal in the AM.
Spagetti for Lunch.
Two Power Bars during the day for snacks.
2 Cups Chocolate Milk
Some Applesauce (Why? I have no idea. It was there so I ate it)
Just prior to workout:
After workout..
Post Workout Nutrition/Diet
posted in Advanced Programs, Diet, Intermediate Programs, Nutrition |
19th
February
2007
Chest, Triceps, Abs
- Dumbbell Bench Press: 65 lbs x 5, 6, 7, 4 fail (good)
- Parallel Dips: BW x 8, 8, 8, 7 (first time in over 8 months….no shoulder pain…zero…YES! Triceps BLOWN UP!)
- V-Crunches With Legs Raises: 100 Reps Total
Observations:
Excellent Workout. Diet was for shit today. I didn’t take one supplement before I trained. I ate all the wrong things, none of the right things and felt like crap all day long. Did that stop me from battling? FUCK NO!
I trained like a mad man possessed.
Pump. Anger. Ferocity. It was all there baby. This is a reward few will ever know. I pity the fool.
I am all but out of Metabolic Diet. Rats! Bugger! I will have to do the best I can until I get some more.
My workout was brief and intense. Very good!
My diet today consisted of 2 liters of water, turkey, peas, rice, cereal, Coffee and 2 Power Bars, in no particular order…all before lunch.
For lunch, 2 cans Spagetti’Os. Blech. Dave Draper would kill me! Hell, I wanna kill me. Heheh.
Just prior to workout, 1 Muscle Milk and Power Bar.
After workout..
Protein Drink and an Apple
posted in Advanced Programs, Diet, Intermediate Programs, Nutrition |
17th
February
2007
Abs, Back, Biceps
- Side Situps: 30 reps x 3 per side (damn, virtually no rest..back to back sets)
- Leg Raises: 14 lbs x 17fail
- Dumbbell Pullovers: 75 lbs x 12, 9(4 more reps than last time at 75lbs)
[
- Parallel Chins: 12, 5
- 1 Arm Dumbbell Rows: 75 lbs x 12, 12 (Perfect form. Deliberate. Need more weight….will go up to 85-90 next back workout.)
- Reverse Dumbbell Curls: 25 lbs x 10, 10, 10
Observations:
Excellent Workout. Diet was for shit today. I didn’t take one supplement before I trained. I ate all the wrong things, none of the right things and felt like crap all day long. Did that stop me from battling? FUCK NO!
I trained like a mad man possessed.
Pump. Anger. Ferocity. It was all there baby. This is a reward few will ever know. I pity the fool.
Post Workout Nutrition/Diet
Whatever I can get my hands on!
posted in Advanced Programs, Diet, Nutrition |
