Westside for BB - Frank's Log

Bigger Stronger Leaner Competitive Bodybuilding
1

I have been reading the articles and the posts on this site for the past couple of years and I finally decided to start posting and create a journal. I just recently finished bodybuildings next frontier and recieved pretty good results and today I just started westside for bodybuilding bench program.

ME day
flat bench press
bar x 10, 95 x 5, 135 x 5, 185 x 5, 225 x 3, 245 x 3, 275 x 1, 295 x 1, 315 x 1

weighted dips
bw + 90lbs 2 x 10, 2 x 8, 1 x 7

seated hammer strength rows
3 plates per side 5 x 10

seated d-bell shoulder press
50s 5 x 8

incline d-bell press
70s 5 x 8

and a little shoulder pre hab at the end

This was a good first workout and now I can adjust the wieghts where I see fit.

Today was also the first day of running for the upsoming spring rugby season and I ran 3 miles.

2

today was my second day, i didnt go yesterday because i had a lot of stuff to do

me dl
135 x 5 x 2, 225 x 5, 315 x 3, 405 x 1, 495 x 1, 530 x 1(5 lb pr)

i was supposed to do front squats for 5 x 5 but i decided to go home after dls because i had to run 3 miles for rugby

3

[quote]uarugby wrote:
I have been reading the articles and the posts on this site for the past couple of years and I finally decided to start posting and create a journal. I just recently finished bodybuildings next frontier and recieved pretty good results and today I just started westside for bodybuilding bench program.

ME day
flat bench press
bar x 10, 95 x 5, 135 x 5, 185 x 5, 225 x 3, 245 x 3, 275 x 1, 295 x 1, 315 x 1

weighted dips
bw + 90lbs 2 x 10, 2 x 8, 1 x 7

seated hammer strength rows
3 plates per side 5 x 10

seated d-bell shoulder press
50s 5 x 8

incline d-bell press
70s 5 x 8

and a little shoulder pre hab at the end

This was a good first workout and now I can adjust the wieghts where I see fit.

Today was also the first day of running for the upsoming spring rugby season and I ran 3 miles.

[/quote]

Do you find you benefit from all the delt work? Do you handle it well? I’ve been thinking of upping my delt work a little and was just wondering how you’re handling it.

4

i have only been on this program for a couple of days now, so i cant really say much, but so far my delts have been ok, i dont use as much weight as i usually would be able to becuase they are getting hit by so many different exercises. i’ll see how they respond over the next couple of weeks but i do not forsee any problems because i can usually handle high volume pretty well

5

repetition day for bench
185 3 x 15

seated overhead d bell extensions
100 5 x 4

bent over barbell row
225 5 x 3

seated smith machine shoulder press
205 3 x 5

flat d bell press
100 3 x 5