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Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
13736 posts

Westside fitness log
I'm gonna be doing Westside for a good bit. Gonna log my lifts in here to keep me in check. Anybody else that wants to join in, can.

Day 1 ME lower

Rack pulls 5" below knees to 1RM with 3 singles at +90%
500x1, 545x1, 585x1
Could have gone up a little more felt like a RPE 9.5

RDL
5x5 @275

Band good morning
3xamrap with heavy bands spread 3" choke

Band ab crunch heavy band 3" choke
3xamrap



This post was edited on 12/25 at 11:17 am


lsu777
McNeese State Fan
westlake
Member since Jan 2004
9545 posts

re: Westside fitness log
Wuss


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
13736 posts

re: Westside fitness log
I just finished my program. Linear was slowing down. Great program though.

Talked to Crepinsek, bar is being shipped. I'm excited. Time to do some good ole Westside SSB box squats.


lsu777
McNeese State Fan
westlake
Member since Jan 2004
9545 posts

re: Westside fitness log
Lmk how you like the crepinsek, really excited to hear your opinion on it.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
13736 posts

re: Westside fitness log
I'll do a picture and review thread when I get it.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
13736 posts

re: Westside fitness log
Day 2 ME upper

CG Bench
315x1, 335x1, 365x1 9.5 RPE

Volume accessories
Rows with curl bar
3x15 with 45s each side

Heavy band tricep pushdown
3x15

DB lateral raises
3x12 20s
This post was edited on 12/13 at 7:13 pm


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
13736 posts

re: Westside fitness log
DE lower
Band speed squats
10x2 225+140 bands

Band speed sumo deadlift
10x1 225+140 bands

RDL
5x5 305


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
13736 posts

re: Westside fitness log
DE upper
Comp speed bench
12x1 200+140 bands

Straight weight comp bench
2x10 200

OHP
5x5 150

Shrugs
3x5 315,315,405

Skull crusher ss with BB curls
3x10 35s each side SC , empty bar curls


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
13736 posts

re: Westside fitness log
Toughest workout so far

ME lower
Pin squats to parallel
440x1, 5x2 315

RDL
5x5 285

Good morning
2x10 135

This post was edited on 12/18 at 7:21 pm


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
13736 posts

re: Westside fitness log
ME upper
Pin bench (too wide on grip, move in)
340x1
Back off pin bench
315x2,315x2, 3x275x2

Banded tricep pull down
3x15

Lateral raise
3x12 10lb plate


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Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
13736 posts

re: Westside fitness log
DE lower

Speed box squats at parallel no belt
365 10x3

Speed sumo deadlift
225 + 120 chains 10x2

RDL no belt
315 5x5

Back extensions machine
80 2x10

Damn that was rough


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
13736 posts

re: Westside fitness log
DE upper yesterday

Speed bench
225 + 100 chains 10x3

Butterfly machine
250 3x10

Decline hammer strength machine
4 plates per side 5x5


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
13736 posts

re: Westside fitness log
Arms
CG lat pulldown
200 3x10

Dips
2 plates 3x10

DB curls
30 3x10

Lying roll tricep ext
50 3x10

Cable curls
60 3x10

One arm tricep
60 3x10


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
13736 posts

re: Westside fitness log
ME lower
2" above parallel box squats
500x1, 525x1,545x1

RDL
225 5x5

Leg extensions
100 3x10


daynawalker
Member since Dec 2017
11 posts

re: Westside fitness log
Nice thread.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
13736 posts

re: Westside fitness log
ME upper cancelled
Bicep pain from squats


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
13736 posts

re: Westside fitness log
DE lower
Speed box squats parallel
315 10x3

Speed deadlift
225 + 120 chains 10x2

RDL
325 5x5

Back extensions
80 2x20


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
13736 posts

re: Westside fitness log
DE upper
Chest press machine
250 10x3

Incline bench
225 3x8

Hammer curls
30 3x20


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
13736 posts

re: Westside fitness log
ME lower
Parallel box squats
455x1, 495x1, 520x1

Adductor machine
100 3x10

Lying hamstring curls
200 3x6

Lying leg press
315 3x10


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
13736 posts

re: Westside fitness log
Need to reevaluate my life choices after that workout

DE lower
Speed SSB parallel box squats
295 10x3

Speed conventional deadlift
135 + 50 bands 8x2

SSB good mornings
155 3x5

Front squats
155 2x8


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