doing good man much stricker westside method then me. but yea floor db presses i enjoy

esp since NO ONE has ever done them in my gym haha

cant wait till im repping the 100s again these damn shoulders of mine ive been babying them

Thanks, I'm trying to stick with the program as close as possible. It doesn't call for any calf or biceps directly so I do them on off days of Wednesday and Saturday as the Auxilary days. It seems like most Westside workouts call for a monday/tuesday ME and friday/saturday DE but I never know what is going to happen on the weekends and I'd rather loose an auxilary day. Like today I didn't have much time but I got in and out in 20mins.

Week5/Aux day

Seated Calf Raises
10x10@90

Incline Bench Seated DB curls
10x10@35

B/W 176


Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Oats, raw ( 1 cup ) 311 5 54 13
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Turkey Subway 6" Honey Oat with Cheese ( 1 serving ) 380 9 54 24
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15
Real Gains from Universal ( 133 gram ) 523 5 75 45
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Egg, white only, raw ( 4 large egg white ) 66 0 1 14
White potato, from fresh, mashed, NS as to milk or fat ( 1 cup ) 259 15 28 5
Pork, NS as to cut, cooked, lean only eaten ( 4 oz, boneless, cooked, lean only ) 238 11 0 33
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 slice, NFS (.75 oz) ) 31 0 3 5
Tomato soup, cream of, prepared with milk ( 1 cup ) 147 4 22 6
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Beef jerky ( 5 cubic inch ) 246 15 7 20
Total 4308 93 527 354

Off day

B/W Still 176 this morning. I don't track what I eat today and eat when ever and what ever. This is my day off from everything work, workingout, tracking everything, and cheating on food. I still don't go crazy and eat icecream and pizza all day but just to give me some sanity I don't look and think about what and when I'm eating. I know I wont eat a full 4k calories today. Three days in a row at that level was rough for me. I would be like crap I have to eat something. Not because I was full but because I really was getting tired of eating.

Man actually releasing my hip flexors on the box really kicks my butt especially for the low box squat where I'm probably the weakest. I'm wondering if I should do low box squat for my DE day to help with the lift down there. I got to the 310 and was just fine lowering it then when I tried to lift back up I went no where.

Week6/Day1 ME Squat

Low Box Squat
1x3@225
2x3@295
1x2@305
1xmiss@310
2x1@305

Glut/Ham Raises
5x5

Partial Deadlifts
3x20@225

Hypers
3x8@50

B/W 174.4

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Whole Wheat 100% Bread Dutch Country ( 6 regular slice ) 540 6 102 24
Tuna salad ( 1 cup ) 296 11 20 29
Cheese, processed, American or Cheddar type, nonfat or fat free ( 2 slice, NFS (.75 oz) ) 62 0 6 9
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15
Egg, white only, raw ( 4 large egg white ) 66 0 1 14
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Olives, green, stuffed ( 2 large ) 9 1 0 0
Shrimp, Popcorn PortSide ( 3 serving ) 690 36 54 27
Sweetpotato, cooked, baked in skin, without salt ( 2 large ) 371 0 87 6
Total 4017 81 533 291

Changed up two things today after reading up on some articles. Dave Tate mentions a big mistake that beginners make is either starting off to heavy on ME day or jumping up in weight to fast on the ME day. So, I started lighter and incremented smaller. This allows for a greater total number of pounds lifted and it is also more exhausting let me tell you. So, last week I did a total of 1245lbs and this week 2545lbs on the Floor Press. Also, when I first looked up how to do the JM Press it was discribed basically has a little wider grip than the close grip bench press and it not coming down all the way to the lower chest. Well Dave Tate's way is much harder, wow. It is a narrower grip than normal but when bringing the bar down in a striaght line it needs to come down to the neck area.


Week6/Day2 ME Bench

DB Floor Press
2x5@50
1x5@55
1x3@60
1x3@65
1x3@70
1x3@75
1x3@80
1x3@85
1x3@90
1x1+miss@95
1x1@100
1xmiss@105

JM Press
2x5@135
2x3@155

Incline DB Press
2x8@75

Seated DB Clean & Jerk
4x8@40

Straight Leg Raises
4x15

B/W 175.6

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Whole Wheat 100% Bread Dutch Country ( 6 regular slice ) 540 6 102 24
Cheese, processed, American or Cheddar type, nonfat or fat free ( 3 slice, NFS (.75 oz) ) 93 1 8 14
Chicken salad spread ( 1 cup ) 416 28 15 24
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15
Egg, white only, raw ( 4 large egg white ) 66 0 1 14
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Corn, yellow ( 1 cup ) 606 8 123 16
Tortilla, whole wheat ( 2 small chappatti or roti (6") ) 113 1 31 5
Rice, brown, long-grain, cooked ( 1 cup ) 216 2 45 5
Salsa, NFS ( 2 tablespoon ) 9 0 2 0
Cheese, natural, Cheddar or American type ( 1 slice (1 oz) ) 114 9 0 7
Sour cream ( 0.01 cup ) 5 0 0 0
Chicken, breast, with or without bone, NS as to cooking method, skin not eaten ( 6 oz, boneless, cooked, skinless ) 275 6 0 52
Game meat, deer, cooked, roasted ( 1 oz ) 45 1 0 9
Total 4481 89 591 350

Today felt good, I upped my reps and my weight on the Rope Hammer Curls. I think my grip is feeling stronger. We'll find out when I do some real DLs.

Week6/Aux Day

Rope Hammer Curls
1x10@70
1x10@80
1x10@90
1x8@100
1x8@110
1X6@120
1x6@130
1x4@140
1x4@150
1x3@160

Alt DB Reverse Curls
4x8@30

Alt DB Wrist Curls behind back
4x10@30

Standing Calf Raises
5x10@215

B/W 176.4

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Cheese, natural, Cheddar or American type ( 1.25 slice (1 oz) ) 143 12 0 9
Chicken, breast, with or without bone, NS as to cooking method, skin not eaten ( 10 oz, boneless, cooked, skinless ) 458 10 0 86
Salsa, NFS ( 3 tablespoon ) 13 0 3 1
Tortilla, whole wheat ( 3 small chappatti or roti (6") ) 169 1 46 7
Sour cream ( 0.02 cup ) 10 1 0 0
Rice, brown, long-grain, cooked ( 1.75 cup ) 379 3 78 9
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 3 6 oz container ) 258 1 41 22
Egg, white only, raw ( 4 large egg white ) 66 0 1 14
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Chili con carne with beans ( 2 cup ) 641 28 54 45
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Bread, cornbread, dry mix, prepared ( 1 piece ) 188 6 29 4
Total 4137 88 489 363

I really don't think I'm doing these pull down abs right. I looked at elitefts but I just don't get them. I'm either going to light and it's really easy or then I just go one more wieght heavier and I can't pull down without my body weight and gravity, no abs. Once I get to 60lbs I have to really lean forward and then there goes gravity.

Week6/Day3 DE Squat

Box Squat 52% 1RM
10x3@165

Hypers
5x8@50

Chest Supported Rows (HS isolateral)
4x8@135 (each arm)

Glut/Ham Raises
3x6

Standing Pull Down Abs
5x20@50

B/W 177.2

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Dextrose by NOW ( 4 tablespoon ) 144 0 38 0
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 cup ) 244 1 39 21
Cheese, natural, Cheddar or American type ( 0.5 slice (1 oz) ) 57 5 0 4
Chicken, breast, with or without bone, NS as to cooking method, skin not eaten ( 6 oz, boneless, cooked, skinless ) 275 6 0 52
Rice, brown, long-grain, cooked ( 0.5 cup ) 108 1 22 3
Salsa, NFS ( 2 tablespoon ) 9 0 2 0
Sour cream ( 0.01 cup ) 5 0 0 0
Tortilla, whole wheat ( 2 small chappatti or roti (6") ) 113 1 31 5
Chili con carne with beans ( 3 cup ) 962 42 81 67
Egg, white only, raw ( 4 large egg white ) 66 0 1 14
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Bread, cornbread, dry mix, prepared ( 1 piece ) 188 6 29 4
Shrimp, Popcorn PortSide ( 1 serving ) 230 12 18 9
Total 4212 100 497 345

Week6/Day4 DE Bench

Bench Press 60% 1RM
10x3@145

Close Grip Bench
1x3@185
1x2@205

1 Arm DB Overhead Ext.
3x10@30

Front Plate Raises
3x10@45

Straight Leg Raises
5x15

B/W 176.8

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Rice, brown, long-grain, cooked ( 3 cup ) 649 5 134 15
Beef, NS as to cut, cooked, lean only eaten ( 2 cup, cooked, diced ) 568 26 0 79
Chili con carne with beans ( 2 cup ) 641 28 54 45
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15
Chicken patty, fillet, or tenders, breaded, cooked ( 4 Tyson fillet ) 470 30 22 27
Mushrooms, stuffed ( 1 stuffed cap ) 69 4 6 3
Carrots, raw ( 5 large strip (3" long) ) 15 0 4 0
Tomatoes, raw ( 1 small whole (2-2/5" dia) ) 19 0 4 1
Cucumber, raw ( 5 slice ) 4 0 1 0
Meatballs, NS as to type of meat, with sauce (mixture) ( 5 meatball with sauce ) 432 29 1 38
Scallops, steamed or boiled ( 5 scallop ) 69 2 1 11
Bacon or side pork, fresh, cooked ( 2 slice, cooked ) 92 8 0 5
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Total 4757 145 473 388

Well, I'm really having to relearn everything there is about form with this program. I did some more tweaking on my form today for the bench. I tucked my elbows in a little more to make about a 45degree angle from my body and no more. I also not only tensed up my back and shoulders but really concentrated on pulling my shoulder blades back even before I started lifting the bar off the hooks. It really felt good.

Christmas work party last night. It was all appetizers so that equals to much fat but oh well. Unstable will be happy with that. I'm going to be out of town on Thursday next week so I'm going to have to shift my workout schedule this week. If I wasn't leaving at 5am and probably not going to be getting back until 11pm or so I wouldn't but I wont have a chance to get into the gym. I'm cutting my aux day today and start my ME Squat day tomorrow.

I bought my first piece of power lifting gear yesterday and got to use it today. I got some chucks. Even with the light weight I'm pushing I can feel the difference of not having a heel.
I also did a movement today that I've never heard of before this program, goodmorning squats. I love them. I can feel the tension going down then BAM into a squat and explode right up. By the time I'm up to doing heavier weights it's almost like doing negatives for the goodmornings. I also decided to take Dave Tates advice and try and stick with 3-5 reps for goodmorning movements to keep and put more pressure on my back for a longer peroid of time and keep stricter form.

Week7/Day1 ME Squat

Goodmorning Squat
1x5@bar
1x5@135
1x5@155
1x5@185
1x5@195
1x4@205
1x3@225
1x3@245
1x2@255

Glut/Ham Raises
5x5

Lounges w/ DB
4x7@50 each leg

Hypers
3x8@70

Pull Down Abs
5x10@60

B/W 175.2

Cals Fat Carb Prot
Real Gains from Universal ( 44.3 gram ) 174 2 25 15
Oats, raw ( 1 cup ) 311 5 54 13
Real Gains from Universal ( 133 gram ) 523 5 75 45
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Whole Wheat 100% Bread Dutch Country ( 4 regular slice ) 360 4 68 16
OSCAR MAYER, Ham (chopped with natural juice) ( 4 serving ) 207 13 3 18
Mustard ( 2 teaspoon ) 7 0 1 0
Cheese, processed, American or Cheddar type, nonfat or fat free ( 2 cubic inch ) 48 0 4 7
Sweetpotato, raw ( 1 cup, cubes ) 140 0 32 2
Popcorn, popped in oil, unsalted ( 2 cup, popped ) 82 5 9 1
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Bread, banana, prepared from recipe, made with margarine ( 1 slice ) 196 6 33 3
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Total 3335 62 465 242

I forgot to mention this earlier but I think I've gotten the standing pulldown abs down. I stepped back and got my body pretty close to being right under the pully and concentrated on pushing my hips back and bringing my body straight down with my abs. I could accually feel it and was able to use over 50lbs.

Okay, today was the first time I've ever used one of those stability balls. Felt very strange. I wasn't really sure how far I was supposed to roll forward on it so each time I did the exercise with the ball in a different place. None of them felt very natural. I did get a good workout with my triceps though doing it. I could really feel it and near the end of each set my tri's where turning into jelly.

Week7/Day2 ME Bench

Ball DB Press (elbows tucked in, neutral grip)
3x20@50

Seated DB Shoulder Press
5x10@45

Incline DB Tri Ext
4x8@70

Face Pulls
3x15@100

B/W 175

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Whole Wheat 100% Bread Dutch Country ( 6 regular slice ) 540 6 102 24
OSCAR MAYER, Ham (chopped with natural juice) ( 6 serving ) 311 20 5 27
Cheese, processed, American or Cheddar type, nonfat or fat free ( 3 slice, NFS (.75 oz) ) 93 1 8 14
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 3 6 oz container ) 258 1 41 22
Egg, white only, raw ( 4 large egg white ) 66 0 1 14
Sweetpotato, raw ( 2 cup, cubes ) 279 1 65 4
Pizza HarvestWheat Supreme ThinCrust DG ( 1.5 serving ) 375 12 48 20
Cake, pineapple upside-down, prepared from recipe ( 2 oz ) 181 7 29 2
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Total 3659 59 516 277

I saw these grip exercises online and thought that it couldn't hurt to try them. They really burn a lot so they must do something.

Week7/Aux

Plate Pinch Reverse Curls
4x20@20

Plate Pinch Holds
4xaslongaspossible@20 (2x10lb plates)

Seated Calf Raises
6x14@90

B/W 177.6


Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23