Ok I have started following Dave Tate’s “9 week Basic Westside Program” I slightly changed the routines to my liking and to the equipment I have. Its only my first week but, I thought I would go ahead and start posting so I can track my progress online.
Monday December 15, 2009-ME Squat/Deadlift
Good Mornings: I worked up to a final 315 lbs for 2 reps.
Barbell Shrugs: 4 sets of 10 reps with 225 lbs.
DB Rows: 3 sets of 12 reps pyrimiding from 50,55,and 60 lbs.
Leg Lifts: 5 sets of 15 reps with body weight.
Roman Chair Situps: 5 sets of 15 reps with body weight.
Tuesday December 17, 2009-ME Bench Press
Floor Press: I worked up to a final 235lbs for 1 rep.
Tricep Pressdown: 6 sets of 6 pyrimiding from 80,100,120lbs.
Pulldowns:3 sets of 10 pyrmiding from 100,120,140 lbs.
One Arm Push Press: 3 sets of 10 pyrimiding from 30,50,60 lbs.
I have DE work today and monday and I will get the results as soon as possible.