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Journals => Journals => Topic started by: 43Diesel on March 24, 2015, 07:38:46 AM

Title: Diesels Westside Log
Post by: 43Diesel on March 24, 2015, 07:38:46 AM
Well yesterday I started the Westside program after a lot of research.
I've read a couple of Louie Simmons books and a mess of articles, as well as many written by Dave Tate.
I have consulted my friend who's a trainer about this as well. He wasn't familiar with the program but will help me by pointing out my weaknesses and helping me with lifts to strengthen them.
Which is a lot of the program in the Westside Gym.
So here's yesterdays lifts.


Monday ME (max Effort) day

Dead lifts sumo style with belt and chalk
3x120
3x160
3x200
3x230
3x250
3x260
3x270
1x280
1x290
300=FAIL

DB Deadlifts
50# each hand close stance
3x12

GHR (Glute Ham Raises)
1x10
3x10 holding 10#

BB Rows
6x70
6x80
6x90
6x100
6x110

That was it for the day.

Looking forward to this program and hope to be lifting enough to compete by next summer/fall
Title: Re: Diesels Westside Log
Post by: BigDaddy on March 24, 2015, 09:58:37 AM
Welcome to journals.  Deadlifts are good way to kick it off!
Title: Re: Diesels Westside Log
Post by: 43Diesel on March 24, 2015, 01:31:25 PM
Thanks, looking forward to this programs success
Title: Re: Diesels Westside Log
Post by: BLK00TJ on March 24, 2015, 05:49:10 PM
I'm followin'.  Have fun with the variety!
Title: Re: Diesels Westside Log
Post by: 43Diesel on March 24, 2015, 06:36:42 PM
Rite on thanks a lot
Title: Re: Diesels Westside Log
Post by: 43Diesel on March 25, 2015, 12:37:57 PM
Well today wasn't a strong day for sure. Our lil man has been up at 4am for the past 2 days uugghh

But here's ME Upper body day

Bench
3x50
3x70
3x80
3x90
2x95
1x100
1x105
110=fail

Really got to up my bench and over head. Presses are my weakness

DB Extentions
8x50
6x55
6x55

close grip pull ups
4
3
3

DB shrugs
10x50
10x55
10x60
10x60

Reverse Flye
10x25
10x30
10x35
10x35

Now hopefully I can get a nap in when he takes his lol

Thanks for lookin in
Title: Re: Diesels Westside Log
Post by: Cali on March 25, 2015, 01:50:17 PM
ugh good luck getting some sleep lol
still, nice to see you're pushing through it
Title: Re: Diesels Westside Log
Post by: 43Diesel on March 27, 2015, 01:34:00 PM
Had a good session today.

Was lower body DE (Dynamic Effort) day

Squats with belt and bands so 45lbs at top of lift
10 sets 2x80# +band resistance

Deadlift with belt
8 sets 2x200# speed lifts so just touch and goes

Good mornings (stiff leg)
6 sets 10x50#

GHRs
1x15
1x15
1x12
1x10

Decline situps
1x15
1x15

Title: Re: Diesels Westside Log
Post by: sakustoms on March 27, 2015, 02:23:40 PM
Had a good session today.

Was lower body DE (Dynamic Effort) day

Squats with belt and bands so 45lbs at top of lift
10 sets 2x80# +band resistance

Deadlift with belt
8 sets 2x200# speed lifts so just touch and goes

Good mornings (stiff leg)
6 sets 10x50#

GHRs
1x15
1x15
1x12
1x10

Decline situps
1x15
1x15

Good morning... Do not want

Sorry to hear about the lack of sleep. Good luck with the program. Will check in to see progress.
Title: Re: Diesels Westside Log
Post by: 43Diesel on March 28, 2015, 05:32:44 AM
Thanks for checkin in.

Lack of sleep is part of being a parent sometimes but I know most of us here know that lol

You don't like good mornings? Or you're suggesting not to do them?
Title: Re: Diesels Westside Log
Post by: 43Diesel on March 28, 2015, 01:06:06 PM
Went to the gym early today, before all the kids got there and did curls in the power rack
Had a good session over all

Upper body DE day


Bench press with Bands
5x50#
5x60#
5x60#
5x60#
4x60#
3x60#
2x60#
2x60#
2x60#
8x50# with no bands

DB Bench
3 sets 12x25# each hand

Seated row on machine
3 sets 10x130#

DB Shoulder Press
3 sets 10x20# each hand

Hammer Curls
3 sets 10x20#

Not a bad day and sure got the pump going, felt damn good
Title: Re: Diesels Westside Log
Post by: 43Diesel on March 30, 2015, 11:36:46 AM
Had a real good session this morning.
Got to the gym early and damn it felt good all of these are plate weigths

Dead Lifts
3x50#
3x90#
3x140#
3x190#
3x230#
1x250#
1x260#
1x270#
1x280#
1x290#
1x300#
1x305#
1x310# Hell yeah!!!!!

GHR's
10
10x10#
10x10#

Reverse Leg Curls
8x90#
8x100#
8x105#

Ab Pull downs
15x60#
15x70#
15x70#
15x80#
10x100#

I like the change up in accessory lifts in this program.
Nice not doing the same lifts/exersizes every session

Thanks fer lookin in
Title: Re: Diesels Westside Log
Post by: Bando on March 30, 2015, 12:26:12 PM

Thanks fer lookin in

You're welcome
Title: Re: Diesels Westside Log
Post by: Get-n-fit on March 30, 2015, 04:54:10 PM
Great DL session.  I had to look up reverse leg curls as I was't sure what they were, turns out it's just lying leg curls, anyways, I'm glad I looked them up, was very happy with my findings...thought I'd share:
(http://www.bodybuilding.com/fun/2002/legcurl2.jpg)
Title: Re: Diesels Westside Log
Post by: 43Diesel on March 30, 2015, 05:45:21 PM
Thanks!

And thanks even more for looking them up  :banana:
Title: Re: Diesels Westside Log
Post by: BLK00TJ on March 30, 2015, 07:11:53 PM
Good pulling Diesel!

GnF.  thanks for the new wallpaper :D
Title: Re: Diesels Westside Log
Post by: 43Diesel on April 03, 2015, 12:08:51 PM
Thanks DL's are my favorite and yup gotta love the pic

Well today was DE day for lower body and it felt good to get back at it

DL's
3x90#
3x140#
10x155# 50% of 1RM
10x155#
1x180#
1x200#
1x230#
1x250#
1x270#
1x290#
That was todays max, didn't feel like I had another one in me so instead of pushing it called it good

Reverse leg curls
4x45#
8x90#
8x115#
8x115#

One leg squats......my new most hated lift
4x10x50# ea leg

DB rows ea arm
6x50#
6x55#
6x55#
6x60#

BB shrugs with 3 sec pause at the top
5xbar
3x15x50#

Was a great session

Thanks for looking in
Title: Re: Diesels Westside Log
Post by: sakustoms on April 03, 2015, 09:27:08 PM
Looking good in here, especially those "reverse leg curls". ;)

But one legged squats??? No thank you. Haha
Title: Re: Diesels Westside Log
Post by: 43Diesel on April 04, 2015, 05:00:56 AM
Yeah leave it to GNF to spice the place up.

One leg squats suck that's for sure
Title: Re: Diesels Westside Log
Post by: 43Diesel on April 04, 2015, 04:43:22 PM
Well got in a good session this morning

Bench
10xbar
10x20#
10x30#
2x10x60# 50% of max lift......sad I know
1x70#
1x80#
1x90#
1x100#
1x110#

Laying tricep extentions
8x40#
8x60#
8x60#
8x70#

Bent over dumbel reverse flyes
3x10x25#

Dumbell flyes
3x10x25

Title: Re: Diesels Westside Log
Post by: 43Diesel on April 06, 2015, 03:16:38 PM
Well started the week out pretty good I think

Squats
5xbar
3x50
3x90
3x110
3x130
1x140
1x150
1x160
1x170
1x180
1x190
1x200 this was a grinder

GHRs
8x25
2x8x35

Reverse leg curls
4x45
8x90
8x125
5x125 missed the last 3 legs were hit

Ab pull downs
10x60
10x90
10x100
4x100 couldn't push anymore


Missed a few reps but all in all a good session
Title: Re: Diesels Westside Log
Post by: 43Diesel on April 08, 2015, 10:43:46 AM
Had to cut it a bit short this morning, lil man was having a hard time in the daycare.
But I got in all but one lift

Bench
10xbar
3x20
3x40
3x50
3x60
3x70
3x80
3x90
1x100
1x110
1x115
1x120=fail

Lying DB tricep extentions
10x40
10x50
10x50
9x70
5x70
10x50

Lat pull downs
10x70
10x100
10x100
10x100

One arm presses
Had to quit here and get lil man

Thanks for looking in
Title: Re: Diesels Westside Log
Post by: piperdown on April 08, 2015, 11:41:22 AM
Solid volume!
Title: Re: Diesels Westside Log
Post by: BLK00TJ on April 08, 2015, 06:06:26 PM
For cutting it short, it still looks like you got some good work in. :thumbsup:
Title: Re: Diesels Westside Log
Post by: 43Diesel on April 09, 2015, 06:19:35 AM
Thanks guys, I have to keep my sessions to about 40 minutes.
Sure felt this one yesterday afternoon
Title: Re: Diesels Westside Log
Post by: Cali on April 09, 2015, 01:59:45 PM
Those lat pull downs must have left a nice burn lol
Title: Re: Diesels Westside Log
Post by: sakustoms on April 09, 2015, 02:55:03 PM
Another good day. Keep at it brother.
Title: Re: Diesels Westside Log
Post by: 43Diesel on April 10, 2015, 06:29:44 AM
That they did Cali

Thanks Eric will do brother
Title: Re: Diesels Westside Log
Post by: Get-n-fit on April 10, 2015, 05:11:36 PM
Workouts looks good D,  great volume at low reps, I like it!
Title: Re: Diesels Westside Log
Post by: 43Diesel on April 11, 2015, 07:26:30 AM
Thanks a lot.

No lifting yesterday or today, feeling like shit. Body aches and coughing a lot.
Think the whole situation at home here has me beyond stressed.......
Title: Re: Diesels Westside Log
Post by: piperdown on April 11, 2015, 12:46:56 PM
Thanks a lot.

No lifting yesterday or today, feeling like shit. Body aches and coughing a lot.
Think the whole situation at home here has me beyond stressed.......

Stress can be a bitch on overall physical wellbeing. Hope the situation gets better soon!
Title: Re: Diesels Westside Log
Post by: 43Diesel on April 12, 2015, 06:54:58 AM
Thanks and it is getting better little by little. My son keeps me going in the right direction.
Feeling much better today and looks like I'll be lifting tomorrow.
Title: Re: Diesels Westside Log
Post by: piperdown on April 12, 2015, 09:29:35 AM
Thanks and it is getting better little by little. My son keeps me going in the right direction.
Feeling much better today and looks like I'll be lifting tomorrow.

That's good!
Title: Re: Diesels Westside Log
Post by: Little Tim on April 12, 2015, 10:14:11 PM
Thanks and it is getting better little by little. My son keeps me going in the right direction.
Feeling much better today and looks like I'll be lifting tomorrow.

Holding ya to that.   :twak:
Title: Re: Diesels Westside Log
Post by: 43Diesel on April 14, 2015, 06:41:35 AM
Didn't get to the gym with lil man running a fever, not putting him in child care like that.

But did some GPP at home

Push ups
3x15

sit ups
4x20

and then tossed him around and played so I guess thats cardio......no wait I don't do cardio
Title: Re: Diesels Westside Log
Post by: sakustoms on April 14, 2015, 07:49:36 AM
Didn't get to the gym with lil man running a fever, not putting him in child care like that.

But did some GPP at home

Push ups
3x15

sit ups
4x20

and then tossed him around and played so I guess thats cardio......no wait I don't do cardio

Sorry to hear about the little guy. Hope he gets all better soon.

Cardio??? We don' need no steenkin' cardio!!!!  ;)
Title: Re: Diesels Westside Log
Post by: 43Diesel on April 17, 2015, 08:34:56 PM
Got into the gym for a quick session this morning.

Squats
BWx10
Barx10
5x50
5x70
2x10x110

Leg curls
3x8x45

DB rows
4x6x60

Then it was off to work shoveling corn and trying to finish cleaning the bin
Title: Re: Diesels Westside Log
Post by: piperdown on April 17, 2015, 09:03:48 PM
Ugh! Shoving corn is as bad as shoving grain or silage! No thanks...
Good quick workout followed by a lower back killer....
Title: Re: Diesels Westside Log
Post by: 43Diesel on April 18, 2015, 06:20:49 AM
Ugh! Shoving corn is as bad as shoving grain or silage! No thanks...
Good quick workout followed by a lower back killer....

You got that right, but getting it done
Title: Re: Diesels Westside Log
Post by: sakustoms on April 18, 2015, 03:36:24 PM
Got into the gym for a quick session this morning.

Squats
BWx10
Barx10
5x50
5x70
2x10x110

Leg curls
3x8x45

DB rows
4x6x60

Then it was off to work shoveling corn and trying to finish cleaning the bin

Glad to see you got back in the gym.
Title: Re: Diesels Westside Log
Post by: 43Diesel on April 18, 2015, 08:42:24 PM
Thanks, can't tell you how good it feels to be back in there
Title: Re: Diesels Westside Log
Post by: 43Diesel on April 20, 2015, 04:49:52 PM
Well had a great session this morning, I love deads


Sumo Deadlifts
10xbar
3x90
3x110
3x130
3x160
3x180
3x230
3x270
3x290
1x300
1x310
1x315
1x320
325=fail

GHR
8x35
8x45
8x45

leg curls
8x45
2x8x90

Ran outta time but sure felt great
Title: Re: Diesels Westside Log
Post by: Bando on April 20, 2015, 06:57:03 PM
Nice. Goodnight sweet hammies
Title: Re: Diesels Westside Log
Post by: BLK00TJ on April 20, 2015, 07:14:43 PM
Damn straight skippy someone's gonna be walkin' all sorts of funny tomorra. 

I could never get the hang of sumo.  Hurt my groin like hell.
Title: Re: Diesels Westside Log
Post by: 43Diesel on April 20, 2015, 07:31:24 PM
Thanks guys.

Did Sumo's some time back was good the next day, but the day after that from my ankles to my hips wasn't feeling the best lol
Title: Re: Diesels Westside Log
Post by: sakustoms on April 21, 2015, 07:02:31 AM
Awesome workout. :thumbsup:
Title: Re: Diesels Westside Log
Post by: Get-n-fit on April 21, 2015, 03:16:08 PM
Hell yeah, another Sumo lifter, great looking DL session.
Title: Re: Diesels Westside Log
Post by: 43Diesel on April 21, 2015, 04:54:37 PM
I like Sumo lifts and thanks
Title: Re: Diesels Westside Log
Post by: 43Diesel on April 22, 2015, 08:44:16 PM
Well it was bench day today, not my best lift by far but I'll get it to where I want it to be in time.
Things going on in life are really wearing on me and it seems to be showing

Bench
1xbar
3x50
3x60
3x70
3x80
3x90
3x100
1x110
1x115
120=fail

Dumbell tricep presses
2x10x45
4x10x50

Push downs
10x45
10x55
10x70

DB butterflies
10x30
2x10x25

Wasn't too bad, got done and went and cut wood for a couple hours
Title: Re: Diesels Westside Log
Post by: piperdown on April 22, 2015, 09:08:26 PM
Good volume today!
And chopping wood after....man that's a full body workout!
Title: Re: Diesels Westside Log
Post by: 43Diesel on April 22, 2015, 09:12:35 PM
Thanks and yeah I heat only with wood, and this cooler temp that's moved in meant getting a couple more cords to be sure we stay warm. I love cutting and splitting wood though.
Title: Re: Diesels Westside Log
Post by: piperdown on April 22, 2015, 09:38:50 PM
Thanks and yeah I heat only with wood, and this cooler temp that's moved in meant getting a couple more cords to be sure we stay warm. I love cutting and splitting wood though.

I don't mind hand splitting pine, heck out West that's what we used. But here in Kansas and their oaks, ay yi yi that's some tough wood.
Title: Re: Diesels Westside Log
Post by: 43Diesel on April 23, 2015, 06:13:54 AM
Yeah Oak is a tuff one. With all the ash we have dying here that's mostly what I burn.
Not too bad to split as long as its good and dry