is this setxreps or repsxsets?
btw i dropped 30 pounds this past three months and still gained strength
[quote]bignate wrote:
is this setxreps or repsxsets?
btw i dropped 30 pounds this past three months and still gained strength[/quote]
the format i have used in all my training log is sets x reps, like 4x5 or 1x1
and i’m still triying to lose fat, but it’s a little bit hard to me, going to the school, but there are only 4-5 weeks before i finish high school, so i’ll give an honest try on summer.
Any suggestion or advice is welcome
You’ve definitely got the right idea with your training, but since you said you’re trying to follow a Westside style split I have some suggestions:
-
Make/find a box. You simply cannot follow this sort of training without one, and you definitely can’t do true dynamic work without a box (despite what some people might think). Anything will work, pile up some plates, pile up mats, build one yourself etc, but you will see huge results as soon as you start to box squat (properly) from a below parallel box.
-
Speed pulls are always done for singles. Usually 8 singles with very short (45 - 60s) rest between sets. Apart from warming up I never do anything other than singles on deadlift.
[quote]tuchavito wrote:
monday
Squat
1x1x135.5,15secpause,1x1x135.5,15secpause,1x1x135.5,15secpause
1x1x135.5,15secpause,1x1x135.5,15secpause,1x1x135.5,15secpause,
[/quote]
I don’t really understand this squat workout, is it supposed to be max effort?
ok so i weighed 267 when i started this and i was doing track so i was sprinting or jogging 5 days a week, lifting 5 days a week so keep that in mind.
dropped around 3-7 pounds a week on this so it should work for you with a tweak or two
meal one:
1 egg, 3/4 cup egg whites, 2 slices whole wheat bread
meal two: bannana
meal three: salad with chicken and light dressing
meal four: protein bar
meal five: protein shake (after practice)
meal six: some kind of meat sandwhihc (lean) with whole wheat bread and veggies
hope that helped, im also experimenting with using caffine as a weight loss supplement and hunger curve ill let u know whot hat works as well
[quote]bignate wrote:
ok so i weighed 267 when i started this and i was doing track so i was sprinting or jogging 5 days a week, lifting 5 days a week so keep that in mind.
dropped around 3-7 pounds a week on this so it should work for you with a tweak or two
meal one:
1 egg, 3/4 cup egg whites, 2 slices whole wheat bread
meal two: bannana
meal three: salad with chicken and light dressing
meal four: protein bar
meal five: protein shake (after practice)
meal six: some kind of meat sandwhihc (lean) with whole wheat bread and veggies
hope that helped, im also experimenting with using caffine as a weight loss supplement and hunger curve ill let u know whot hat works as well[/quote]
You need more protein in your first meal. Skip one of the slices of bread and add 3-4 more WHOLE eggs. Egg whites are garbage, eat the entire egg.
Also add some protein to the meal that is merely a banana and remember that bananas have roughly 30g sugar each.
Your last meal is too large. You shouldn’t have any carbs after 8PM if you are cutting.
[quote]bignate wrote:
ok so i weighed 267 when i started this and i was doing track so i was sprinting or jogging 5 days a week, lifting 5 days a week so keep that in mind.
dropped around 3-7 pounds a week on this so it should work for you with a tweak or two
meal one:
1 egg, 3/4 cup egg whites, 2 slices whole wheat bread
meal two: bannana
meal three: salad with chicken and light dressing
meal four: protein bar
meal five: protein shake (after practice)
meal six: some kind of meat sandwhihc (lean) with whole wheat bread and veggies
hope that helped, im also experimenting with using caffine as a weight loss supplement and hunger curve ill let u know whot hat works as well[/quote]
wooo, thakns for the advicees man, uffff, that menu you gave me seems easy, i’ll start it inmediatly, just two question,
as you’ve seen, i’m on a west side like routine, does it affect?,
and i think that the shake after practice is after weights or cardio right?.
thanks a lot man
[quote]absolute3 wrote:
You need more protein in your first meal. Skip one of the slices of bread and add 3-4 more WHOLE eggs. Egg whites are garbage, eat the entire egg.
Also add some protein to the meal that is merely a banana and remember that bananas have roughly 30g sugar each.
Your last meal is too large. You shouldn’t have any carbs after 8PM if you are cutting.
[/quote]
thanks man, really helpfull your advices, i’ll give it a try, an honest try, thanks.
and any other advice is greatly welcome, i’m a newbie on the diet topic, so i can use any help of people like you that have more experience.
ok, so now i´m really motivated, and thank you all for posting and helping.
Day 4
DE bench
Speed bench(60% 1RM)
3 light warm up sets, then
8x3x60kg
first time i do thins kind of training, i used 2 different grips, i think this exercise will help a lot.
Rack Lockouts( like 7 inches rom)
2 warm ups sets with full ROM
2 warm up sets with pins set 1x5x100kg, 1x5x115kg
1x3x126.5kg
3x5x126.5kg
these were awesome, i felt like i could knock out an elephant with a punch, i feel so disaponted cause i din’t try these before 
BB row
2 warm up sets, then
5x5x92.5kg
i felt like i had one more rep in me, but i didn’t want to reach muscle failure, so i’ll take it from here.
Shoulder superset( this was light)
rear delt lateral raises
1x12, 1x10, 1x10
Lateral raises
1x10, 1x10, 1x7
DB military press
3x10
this superset was made with a 7kg DB, it’s terrific, i felt like my delts were in fire, it was really hard, but it was light
Grip training (han grippers)
one warm up set
3x5x200lbs
1x20x150lbs
that was it for this training, it was nothing special, but it was good, i really like this program
[quote]absolute3 wrote:
bignate wrote:
ok so i weighed 267 when i started this and i was doing track so i was sprinting or jogging 5 days a week, lifting 5 days a week so keep that in mind.
dropped around 3-7 pounds a week on this so it should work for you with a tweak or two
meal one:
1 egg, 3/4 cup egg whites, 2 slices whole wheat bread
meal two: bannana
meal three: salad with chicken and light dressing
meal four: protein bar
meal five: protein shake (after practice)
meal six: some kind of meat sandwhihc (lean) with whole wheat bread and veggies
hope that helped, im also experimenting with using caffine as a weight loss supplement and hunger curve ill let u know whot hat works as well
You need more protein in your first meal. Skip one of the slices of bread and add 3-4 more WHOLE eggs. Egg whites are garbage, eat the entire egg.
Also add some protein to the meal that is merely a banana and remember that bananas have roughly 30g sugar each.
Your last meal is too large. You shouldn’t have any carbs after 8PM if you are cutting.
[/quote]
i eat at 630-700, also protein is overratted i think for at least a natural lifter, i do not need 1-2 grams per pound bodyweight to build muscle, and egg whites are pure protein no fat so its little cals but fills you up, also the bread slices have 7 grams in them of protein.
[quote]tuchavito wrote:
bignate wrote:
ok so i weighed 267 when i started this and i was doing track so i was sprinting or jogging 5 days a week, lifting 5 days a week so keep that in mind.
dropped around 3-7 pounds a week on this so it should work for you with a tweak or two
meal one:
1 egg, 3/4 cup egg whites, 2 slices whole wheat bread
meal two: bannana
meal three: salad with chicken and light dressing
meal four: protein bar
meal five: protein shake (after practice)
meal six: some kind of meat sandwhihc (lean) with whole wheat bread and veggies
hope that helped, im also experimenting with using caffine as a weight loss supplement and hunger curve ill let u know whot hat works as well
wooo, thakns for the advicees man, uffff, that menu you gave me seems easy, i’ll start it inmediatly, just two question,
as you’ve seen, i’m on a west side like routine, does it affect?,
and i think that the shake after practice is after weights or cardio right?.
thanks a lot man
[/quote]
it didnt really affect my training, i usually had a sugar free or lo carb monster before my training as a energy boost, or you can use green tea caffine pills work good.
if you are doing little cardio i would suggest replacing alot of the carbs with more fat/protein items such as chicken, that kind of thing. i think the timing on the shake was we would have practice at 2:30, i would eat a snack before hand, lift, do a distance run or sprints on those days trying to enter fat burning mode by depleting my glycogen stores during lifting, then have the shake after practice around 5:00, ive actually been looking fuller, even though im almost 30 pounds lighter i look bigger IMO
today i went with a mmm i think it’s called a scrap merchant, and bought 2 weight plates, 27kg each, i’ll perforate them tomorrow, whit this ones i’ll be able to do my Rack pull and other heavy lockout movements.
[quote]bignate wrote:
tuchavito wrote:
bignate wrote:
ok so i weighed 267 when i started this and i was doing track so i was sprinting or jogging 5 days a week, lifting 5 days a week so keep that in mind.
dropped around 3-7 pounds a week on this so it should work for you with a tweak or two
meal one:
1 egg, 3/4 cup egg whites, 2 slices whole wheat bread
meal two: bannana
meal three: salad with chicken and light dressing
meal four: protein bar
meal five: protein shake (after practice)
meal six: some kind of meat sandwhihc (lean) with whole wheat bread and veggies
hope that helped, im also experimenting with using caffine as a weight loss supplement and hunger curve ill let u know whot hat works as well
wooo, thakns for the advicees man, uffff, that menu you gave me seems easy, i’ll start it inmediatly, just two question,
as you’ve seen, i’m on a west side like routine, does it affect?,
and i think that the shake after practice is after weights or cardio right?.
thanks a lot man
it didnt really affect my training, i usually had a sugar free or lo carb monster before my training as a energy boost, or you can use green tea caffine pills work good.
if you are doing little cardio i would suggest replacing alot of the carbs with more fat/protein items such as chicken, that kind of thing. i think the timing on the shake was we would have practice at 2:30, i would eat a snack before hand, lift, do a distance run or sprints on those days trying to enter fat burning mode by depleting my glycogen stores during lifting, then have the shake after practice around 5:00, ive actually been looking fuller, even though im almost 30 pounds lighter i look bigger IMO[/quote]
well thanks, i’ll give it a try, i’ve been drinking orange water with a little sugar during my training, that has helped me a lot, i think i got enought info to start the diet, any advice is greatly welcome.
by the way, a race track near my house was repaired repaired, so i have no more excuses and go for a jog, i’ll try and do as many cardio days as i can.
[quote]Matt LJ wrote:
You’ve definitely got the right idea with your training, but since you said you’re trying to follow a Westside style split I have some suggestions:
-
Make/find a box. You simply cannot follow this sort of training without one, and you definitely can’t do true dynamic work without a box (despite what some people might think). Anything will work, pile up some plates, pile up mats, build one yourself etc, but you will see huge results as soon as you start to box squat (properly) from a below parallel box.
-
Speed pulls are always done for singles. Usually 8 singles with very short (45 - 60s) rest between sets. Apart from warming up I never do anything other than singles on deadlift.
[/quote]
today i got a kind of solid wood box, it’s a little short, but i think it will allow me to do my box squats, it’s like 3-5 inches below my parallel
Too short is usually better than too high. However that is very low to do all the time (you can definitely go that low on occasional sessions though). If you have the right sort of plates you can just put one or two of those on top to raise it a bit. That’s what we do to account for the fact that we’re not all the same height.
ME lower boddy
Deadlift
started with 70kg for 8 reps,then increasess of 20kg
worked up to a max single
1x1x166.5
1x0x170kg i missed this one TWICE, my grip didn’t feel good.
Damn, this was really disapointing, last training i lifted 164.5kg, i just added 2kg!!, i expected to lift 170kg today :(, well i guess not all training are good and this helped me discover the weakness of my lower back.
Squat
2 warm up sets
3x6x104.5
My lower back weakness was also present here, i didn’t do more reps cause i started leaning forward too much.
Good mornings
two light warm up sets
3x9x84kg
these sets were not to failure, in stead i’ll add weight each time i do this exercise.
Rack Partial curl
two warm ups ets with full ROM
4x6x36.7kg
i added this movement to train ligaments and tendons stregth.
Knee raises
2x15
2x12
2x10
and that was for this training, i don’t want to push my self too much, i’m on a deficit diet, and don’t want to screw everything.
guys, i’m pretty happy with my training, as i started like 2 years ago i think i’ve had a not so bad progress, ( in those 2 years there was lot of time without training).
but i’m not really happy, i weight like 120 kg (too bad that isn’t muscle), i have a huge waist, clothes dont fit well, i’m really uncomfortable, i look like i haven’t lift a single weight in all my life, just to mention some.
could you help me out with diet?, to make a cheap one, can’t afford shakes or energy drives, sometimes money is a little problem (fucking crisis)
i don’t wanna sound like giving excuses, damn!! i really wanna loose this fucking fat,this is my goal and I’m going to achieve it no matter what, just need a little push.
thanks
replace shakes with nuts, peanutes, almonds etc… or eveb peanutbutter would work as its a good fat/pro ratio
ME bench
i started with only 40kg, i felt i needed extra warm up today because of my elbow
made 20kg jumps, then
1x1x97kg, this was my previous max,
1x1x100kg PR!!!, i finally passed the 100 kg barrier
specially happy for this one, now i know why i missed my last session deadlift, because of warm ups, in stead of hitting my previous max, i’ll add 5lbs, so i could get my PR
Triceps pushdowns
1 warm up set
4x10x25kg
these felt great, my triceps got really pumped
Lat pulldown
1 warm up set
4x8x64kg
Partial overhead press
2 warm up sets with full ROM, then
1x4x49kg
3x5x49kg
these were done in a power rackt, starting at forehead height to lockout, my triceps were already pumped, and was the first time doing theme, they felt great
finished with one set of BB military press with 40kg
as for my diet, i’ve been doing great, i’m following bignate menu, but adding 4 hole eggs, and replacing shakes with peanut butter, almonds and milk, as bignate suggested later.
DE Lower body
Box squats (60%1RM)
started with only 30kg, then 60kg, then a single with 100kg
8x2x84kg
First time doing box squats, they’re really good, now i know why they’re so good for developing power.
Speed pulls
2 warm up sets
6x1x102kg
Damn, this shit works, i noticed that i was able to pull faster than last time
Romain Deadlift
1x9x111kg
2x8x111kg
Good mornings
3x10x72kg
This were light, but my lower back was really tired, so the last set was challenging, (form specially).
DB curl
3x10x15kg DB
Training ended areound 1:00 morning, so i was really tired, just took a shower, some milk and went straight to bed, as you can see, i try and increase the weight used in accesory exercises, specially lowerback and hamstrings. Hope on my next DL session i can hit 170kg.
DE Bench
4 light warm up sets
8x3x60kg
I made several warm up sets cause i felt like my joints needed it.
Rack lockouts (wide grip)
2 warm up sets with full ROM
1x5x106kg with pins setted
1x6x126.5kg
2x7x126.5kf
this felt better tahn last time, i used a wider grip, it was a lot more confortable, for next session i will lower the pin 3-5 inches.
Bent over BB row
2 warm up sets
5x5x97kg
slowly increasing weigth on the bar, today my brachial didn’t feel ok, it was like inflamated so i did these sets really carefull.
Shoulder superset
Real delt raises3x10
Lateral raises3x10
DB ilitary press3x10
i liked this superset from last training, so i’ll keep using it, i only use a 8kg dumbell, but the pump on the delts it’s really good, specially on presses.
My brachial really bothered me at the end of my training session, i put some ice and took a anti-inflammatory pill, i hope it gets better soon.