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Started By
Message
Westside fitness log
Posted on 12/11/17 at 7:55 pm
Posted on 12/11/17 at 7:55 pm
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
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 12/25/17 at 11:17 am
1
Posted on 12/11/17 at 8:28 pm to Hu_Flung_Pu
Wuss
Posted on 12/11/17 at 8:39 pm to lsu777
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.
Talked to Crepinsek, bar is being shipped. I'm excited. Time to do some good ole Westside SSB box squats.
Posted on 12/11/17 at 10:15 pm to Hu_Flung_Pu
Lmk how you like the crepinsek, really excited to hear your opinion on it.
Posted on 12/11/17 at 10:26 pm to lsu777
I'll do a picture and review thread when I get it.
Posted on 12/13/17 at 7:12 pm to Hu_Flung_Pu
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
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 12/13/17 at 7:13 pm
Posted on 12/15/17 at 3:05 pm to Hu_Flung_Pu
DE lower
Band speed squats
10x2 225+140 bands
Band speed sumo deadlift
10x1 225+140 bands
RDL
5x5 305
Band speed squats
10x2 225+140 bands
Band speed sumo deadlift
10x1 225+140 bands
RDL
5x5 305
Posted on 12/16/17 at 2:27 pm to Hu_Flung_Pu
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
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
Posted on 12/18/17 at 7:20 pm to Hu_Flung_Pu
Toughest workout so far
ME lower
Pin squats to parallel
440x1, 5x2 315
RDL
5x5 285
Good morning
2x10 135
ME lower
Pin squats to parallel
440x1, 5x2 315
RDL
5x5 285
Good morning
2x10 135
This post was edited on 12/18/17 at 7:21 pm
Posted on 12/20/17 at 7:09 pm to Hu_Flung_Pu
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
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
Posted on 12/22/17 at 8:14 pm to Hu_Flung_Pu
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
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
Posted on 12/24/17 at 1:47 pm to Hu_Flung_Pu
DE upper yesterday
Speed bench
225 + 100 chains 10x3
Butterfly machine
250 3x10
Decline hammer strength machine
4 plates per side 5x5
Speed bench
225 + 100 chains 10x3
Butterfly machine
250 3x10
Decline hammer strength machine
4 plates per side 5x5
Posted on 12/24/17 at 1:49 pm to Hu_Flung_Pu
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
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
Posted on 12/25/17 at 11:12 pm to Hu_Flung_Pu
ME lower
2" above parallel box squats
500x1, 525x1,545x1
RDL
225 5x5
Leg extensions
100 3x10
2" above parallel box squats
500x1, 525x1,545x1
RDL
225 5x5
Leg extensions
100 3x10
Posted on 12/28/17 at 9:54 pm to daynawalker
ME upper cancelled
Bicep pain from squats
Bicep pain from squats
Posted on 12/29/17 at 3:16 pm to Hu_Flung_Pu
DE lower
Speed box squats parallel
315 10x3
Speed deadlift
225 + 120 chains 10x2
RDL
325 5x5
Back extensions
80 2x20
Speed box squats parallel
315 10x3
Speed deadlift
225 + 120 chains 10x2
RDL
325 5x5
Back extensions
80 2x20
Posted on 1/1/18 at 10:06 pm to Hu_Flung_Pu
DE upper
Chest press machine
250 10x3
Incline bench
225 3x8
Hammer curls
30 3x20
Chest press machine
250 10x3
Incline bench
225 3x8
Hammer curls
30 3x20
Posted on 1/1/18 at 10:08 pm to Hu_Flung_Pu
ME lower
Parallel box squats
455x1, 495x1, 520x1
Adductor machine
100 3x10
Lying hamstring curls
200 3x6
Lying leg press
315 3x10
Parallel box squats
455x1, 495x1, 520x1
Adductor machine
100 3x10
Lying hamstring curls
200 3x6
Lying leg press
315 3x10
Posted on 1/5/18 at 5:22 pm to Hu_Flung_Pu
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
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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