Conwict Workout Log/Vlog

Training Bodybuilding
101

Here is the template

Monday
BBBP Max Triple
Deadlift Dynamic Effort (5-12x1-3)
Row variation (1-4x6-20)
BP Assistance work, 2-4 exercises (1-4x6-20)
Pullover, triceps extension, uni DB BP, cable/DB front raises, JM press, incline/decline BP, weighted dips, etc

Tuesday off

Wednesday
Deadlift or Box Squat (Max 3-5)
Explosive wide, regular, or narrow pushup variation (7-10x2-3)
Deadlift or squat weak point (3-6x4-10)
Good morning, OH squat, qtr squat, front squat, wide squat, GM squat, snatch-grip DL, rack work, isometric work, overcoming squat, 1.5 rep, etc
One DL or squat assistance exercise (1-4x6-15)
GHR, hyper, leg curl, RDL, lunges, BSS, step-ups, SLDL, etc

Thursday off

Friday
DL, Box Squat, or GM repeated effort 2-3xAMRAP@70-80%
BP weak point repeated effort 2-3xAMRAP@70-80%
1.5 rep (top or bottom half), lockouts, floor press, board press, wide or narrow grip, decline, incline, bands, chains, etc
Pull-up variation (3-6x5-15)
Misc, 1-4 exercises (1-5x5-20)
Abs, calves, biceps, rear delts, traps, lateral delts, grip/forearm, neck, unilateral upper or lower body, overhead work, prehab, etc

Sat and Sun off

102

Here’s the actual workout

Mon
Max triple BBBP
DL DE 7x2
Machine row 3x10
DB Decline pullover 3x10
Cable bent-over behind-head triceps extension 3x10
DB Front raises 3x8

Wed
Max 3-5 on deadlift
Explosive wide pushups 7x2
High rack pull 5x5
Bulgarian split squat 3x15

Fri
RE Box squat 260lb 2xAMRAP
DB 1.5 rep (bottom half) BP 2xAMRAP
Wide-grip pull-ups 4x6
Standing cable crunch 2x12
Hammer curl 2x12

103

This entire thread is what i think of your “modified” westside clusterfuck

http://www.smnnews.com/board/showthread.php?t=170725&page=12

104

Sorry, did I ruin your hard-on for Dave Tate or what? It uses RE, DE, and ME. Maybe it relies more directly on Zatsiorsky’s text than it does on a Westside gym split, but it will work…why? Because it involves lifting heavy loads.

I happen to like lifting for upper and lower body on the same day.

Good luck with your bands and chains.

PS, if I’m ever in the area I’ll be sure to catch of your shows…I bet it’d be great to see a 5’1 stud like yourself burp into a mic in front of a bunch of teenagers with bitch tits.

105

[quote]conwict wrote:
Sorry, did I ruin your hard-on for Dave Tate or what? It uses RE, DE, and ME. Maybe it relies more directly on Zatsiorsky’s text than it does on a Westside gym split, but it will work…why? Because it involves lifting heavy loads.

I happen to like lifting for upper and lower body on the same day.

Good luck with your bands and chains.

PS, if I’m ever in the area I’ll be sure to catch of your shows…I bet it’d be great to see a 5’1 stud like yourself burp into a mic in front of a bunch of teenagers with bitch tits.[/quote]

Listen pal, heres the issue: If I were to take a Chevy and replace everything except the Chevy emblems, would it still be a Chevy? Fuck no it wouldnt. Would it still be a car? Yes. Would it still run? Possibly. Would it be a Chevy? No. Then why call it a Chevy? What your doing is a little similar to WSB, but its not Westside.

Why call it Westside? Is it so that when it doesnt work because you changed something critical to the program, you can blame it on the Westside system rather than on the fact that you clusterfucked it? Seriously, this entire log is one giant clusterfuck. “Modified this” and “modified that”. Why the hell do you feel that it is necessary to modify everything? How certain are you that what was originally outlined for you wont work? Did you ever consider the posibility that you may have made more progress so far had you not been so OCD and clusterfucked the hell out of your training?

I dont think Carlos has a hard on for Dave Tate or for anyone else, more that he is displeased with the idea of someone with 2 years training experience going and modifying a TRIED AND TRUE method that was developed through 25+ years of blood sweat and tears and WSB because they think they are a super badass and know everything there is about training because he did a little reading on T-Nation, Elite, and Wikipedia.

BTW, up until his V-diet, Carlos weighed the same as you at his “short height” (hes 5’7" I think, what the fuck?) and he did that after a year of training (including lifts that are significantly higher than yours). You might want to think twice about trying to make fun of people, especially when you make yourself look even worse in doing so. Maybe after you go watch him burp into a mic, he can listen to you ramble on like an idiot about things you dont really understand in your backwoods southern drawl.

Less talking. Less thinking. More training.

106

How did this pissing contest start? What the hell? I may not be the strongest person who’s ever trained for two years, but I am proud of my progress. I plan on consistently making progress until I am gray and wrinkly.

No, I haven’t. Progress is progress, and I add some weight, reps, sets, or whatever every week.

It’s so nice of you to stick up for your online buddy! I wish you guys would chill the fuck out. I threw something together I’d enjoy with some DE, ME, RE, and assistance lifts. I maintain that “Carlos” and you have hardons for each other, and for Dave Tate, simply for the fact that you are spending 300+ words whining about my (mis)usage of a single word. I also never said, anywhere, that the programs I “modified” wouldn’t work.

What the FUCK have you or Carlos achieved that you feel justified lecturing me on this shit? I will train how I want to train, and you are a pedantic piece of shit who clearly spends way too much time staring at other guys on the web. When you start using analogies to explain why I’m wrong and shouldn’t insult your online friend, I’d say it’s time for you to take a little breaky-wakey from the computer.

From now on, let’s start by comparing SAT score, length of penis, income, inheritance, and IQ. Then we can really figure out who’s right.

Go join a debate team or something.

107

[quote]conwict wrote:
that hes too arrogant to accept advice, logic, or any combination of the two.
[/quote]

Whatever, do what you will. Just be sure that when you fuck something up not to tell people you did it training “Westside”.

I was not using the analogy to explain why you shouldnt make fun of Carlos (btw, why the fuck do you care who Im friends with?), I was simply trying to explain to someone who thinks their thought processes are on a higher level than others why doing one thing and associating it with an unrelated system is frowned upon.

I dont think Im the one who needs the break. You need to shut the ego off, do some reading, training and for a year or two before you come back here pontificating on training again.

108

[quote]conwict wrote:
Sorry, did I ruin your hard-on for Dave Tate or what? It uses RE, DE, and ME. Maybe it relies more directly on Zatsiorsky’s text than it does on a Westside gym split, but it will work…why? Because it involves lifting heavy loads.

I happen to like lifting for upper and lower body on the same day.

Good luck with your bands and chains.

PS, if I’m ever in the area I’ll be sure to catch of your shows…I bet it’d be great to see a 5’1 stud like yourself burp into a mic in front of a bunch of teenagers with bitch tits.[/quote]

I don’t use bands and chains… but hey man it may be hard for you to grasp, but I really don’t like flaming, esp. flaming you. I’m just detested that you would modify everything you touch, it’s silly. Just do the program as it’s laid out, and just stick with a program for 2 years. If you don’t see progress in 6 monthes, well then it’s not for you. I just think it’s silly to screw around with shit that works already as is, I don’t see the need to change it since it’s time tested.

I hate doing lunges and having one day for Squatting and DLing, but I’m doing the program as is, and I’ve already made some noticable progress already.

P.S. Let’s not make this personal, my taste in music is what I like, it doesn’t reflect how I train, so please don’t bring it in here.