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 Jason's Journal, Westside influence |  |
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 glad to see another log with Westside influence. | QUOTE | | I am a true ectomorph and hard gainer but don’t believe in excuses and use anything I can as an advantage like a really high metabolism so I can eat all day if I can. |
I think the approach you are taking is holding you back more than helping you. Usually people who have a slow metabolism or who are dieting are told to eat small frequent meals...this is like stoking the fire, jump starting the metabolism. It sounds to me like you need to do the opposite and not only TRAIN like a powerlifter but also EAT like one too. When I visited Westside, I remember Louie Simmons wearing a MET-RX T-shirt while we sat and ate breakfast at Cracker Barrell. He said (while eating a shitload of bacon, eggs, pancakes and anything else you can imagine)--"I EAT THIS..." (and pointed at his food) "But I wear this" (pointed at his shirt). A good tip I got from Mike Ruggiera (also of westside / 1000+ lbs. squatter) was to add Heavy or Whipping Cream to your protein shakes or weight gainers. This added fat will do amazing things to not only your strength, but your mass as well. The Bulgarians are well known for eating a low carb, high fat, high protein diet. If you are really keen on trying to eat clean and break down your macros, I'd recommend doing an isocaloric diet...1/3 fat 1/3 protein 1/3 carbs. Just for shits and giggles...I'd like to see you take a month and eat like shit but ensure you get enough protein. Eat peanut butter, eat ice cream...eat fast food until you can't handle anymore...and see what happens...I think you'd be surprised. Most guys have a tendency of trying to eat clean but they end up depriving themselves of the shit they need to grow. Eat whatever and SMASH FUCKING WEIGHTS. only other thing I see looking through your log is your dynamic bench days...make sure you are not going too heavy. If you are using 150 lbs, that would put you at 250 press at 60%. The percentages can obviously be manipulated depending on your speed...but the important thing is not weight but the force/acceleration of the barbell. HTH...feel free to drop me a line if you have any questions. 
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Guru
Group: Advanced Members
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Joined: 7-March 03
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Wasn't able to figure out how to do a floor press with the barbell by myself as All the lower hooks that I had available where either to small, smith machine, or had a bar on the bottom that wouldn't let me to come all the way down, squat rack. So, I settled for trying the floor press with some dumbbells. I don't think that agreed with me. For one it was very hard getting into position with the weights and then afterwords my left shoulder and my right wrist where not feeing right and my right wrist is still irritated. Any other suggestions on techniques for getting into position for this exercise with DBs or another way to use a barbell would be great. Otherwise, I might have to scratch this exercise and pick another one for the ME bench. Mind you I have no training partner, no one would probably want to be after looking like a flopping fish this morning, and there are no extra employees there to spot that early in the morning. Funny thing about it though some girl asked if I wanted to share her bench that she was workout out on because the floor was just unsanitary. Week4/Day2 Max Effort (Bench) DB Floor Press ME 1x5@70 1x3@85 1x3@90 1x1@95 1xmiss@100 1x1@95 JM Press Work up to 2x3 1x5@135 1x5@155 1x4@175 2x3@180 Incline DB Press 2x7@70 Seated DB Cleans 4x8@35 Straight Leg Raises 4x15 Cals Fat Carb Prot Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 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 Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23 Real Gains from Universal ( 88.6 gram ) 349 3 50 30 Mountain yam, hawaii, cooked, steamed, without salt ( 1 cup, cubes ) 119 0 29 3 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Turkey, light meat, roasted, skin not eaten ( 3 oz, boneless, cooked, skinless ) 131 3 0 25 Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4 Mustard ( 2 teaspoon ) 7 0 1 0 Yam, cooked, boiled, drained, or baked, without salt ( 1 cup, cubes ) 158 0 38 2 Egg, white only, raw ( 4 large egg white ) 66 0 1 14 Peanuts, NFS ( 2 oz, shelled ) 329 28 11 15 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1.5 cup ) 135 0 20 14 Micellar Matrix ( 1 serving ) 122 2 3 25 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 Mustard ( 1 cup ) 165 8 19 10 Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 slice, NFS (.75 oz) ) 31 0 3 5 Turkey, dark meat, roasted, skin not eaten ( 3 oz, boneless, cooked, skinless ) 156 6 0 24 Whole Wheat 100% Bread Dutch Country ( 1 cubic inch ) 12 0 2 1 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 ( 2 cup ) 295 9 45 12 Olives, green, stuffed ( 2 large ) 9 1 0 0 Total 3405 72 410 298 B/W 172.1
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Guru
Group: Advanced Members
Posts: 3969
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Joined: 7-March 03
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Week4/Sup Day Standing DB Curls 15s rest/set 1x20@12 1x10@15 1x10@20 1x10@25 1x5@30 1x5@35 1x5@40 1x4@45 1x3@50 1x2@55 1xmiss@60 Reverse back up with same reps and weights My Bi's burned for a week the last time I did these. Also, last time I did these I was only able to get up to a single at 50 with a miss on 55. Standing DB behind back wrist curls 3x15@20 Seated Calf Raises 5x12@90 Standing Single Leg Calf Raises No Rest Alternating 2x25 Toe Raises 3x15@50 Cals Fat Carb Prot Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 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 Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23 Real Gains from Universal ( 88.6 gram ) 349 3 50 30 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Tuna salad ( 0.5 cup ) 148 5 10 15 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Tuna salad ( 0.5 cup ) 148 5 10 15 Yam, cooked, boiled, drained, or baked, without salt ( 1 cup, cubes ) 158 0 38 2 Egg, white only, raw ( 4 large egg white ) 66 0 1 14 Peanuts, NFS ( 2 oz, shelled ) 329 28 11 15 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 Turkey Subway 6" Honey Oat with Cheese ( 2 serving ) 760 17 108 48 Olives, green, stuffed ( 2 large ) 9 1 0 0 Total 3354 73 415 274 B/W 172.2
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Guru
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Post for Friday December 1 2006 Week4/Day3 DE squat Box Squats 60% 1RM then work up to a heavy 2reps no missing 10x3@180 1x2@225 Felt like nothing 1x2@275 still easy 1x2@295 Felt heavy but smooth, better than ME day with a little more weight and 2 reps Hyperextensions 3x10@50 time to increase some weight chest support Rows (hammer strength iso-lateral) 1x10@90 2x6@135 Glut/Ham Raises 3x6 almost able to do the first set with no assist...I have to use the lat pull down seat and restraint for this exercise and the lat bar in front of me so I don't go face first into the ground. Foods 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 Real Gains from Universal ( 133 gram ) 523 5 75 45 Peanuts, NFS ( 3 oz, shelled ) 494 42 16 22 Turkey Subway 6" Honey Oat with Cheese ( 1 serving ) 380 9 54 24 Pizza with meat, thin crust ( 5 piece (1/8 of 12" dia) ) 1041 51 96 47 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 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 3783 117 419 272
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Guru
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Week4/Day4 DE bench Out of town again this weekend for a family Christmas. Inlaw's have a workout machine and room so with all the pullies I have no idea where I was with weights... Bench Press 60% 1RM.. the machine seems to be adjusted really close with the press but not the rest of the pully systems like upper pully and lower pully. 1x10@100 ... try to get it all adjusted right 10x3@140 Close Grip Press (Well, used a hammer curl type grip as the bar came in on top straight down then back out) 2x3@200 (as heave as this thing could go but I probably only could have used only another 30lbs anyway) 1arm Pulldown extensions 3x10@20??? felt a lot heavier on the upper pully Front Plate raises... well used a rope and used the lower pully for this one. 3x10@20?? again the lower pully felt like I was pulling up 50lbs. Hanging Leg Raises 5x15 these are getting a lot easier... about time
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when I do DB floor presses I usually use the repetition method and see how many reps I can pound out. In my squat rack I can set the pins on the lowest setting and set the hooks up high enough where I can get under, try for a max and if I miss it's only going to hit the pins. I guess I'm fortunate that my rack is adjustable like that. The only other suggestion I have is trying to make up the difference on the floor somehow with mats or something along those lines. I find the DB floor presses for reps work quite well to nail the shoulders.
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Guru
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| QUOTE | | In my squat rack I can set the pins on the lowest setting and set the hooks up high enough where I can get under, try for a max and if I miss it's only going to hit the pins. I guess I'm fortunate that my rack is adjustable like that. |
That would be nice. Their "squat rack" has a bar that goes along the bottom about a foot off the floor. when the barbell rests on it my elbows are about two inches from the ground. I was hoping to use that but I guess my arms just aren't long enough.
| QUOTE | | I find the DB floor presses for reps work quite well to nail the shoulders. |
We'll see how tomorrow goes and I might have to use the floor press as an auxilary exercise for reps. I didn't have problems really until I got up into the 90lbs area. If having the DBs up high doesn't work then like you said try and sit on one of those step platforms to give a little extra room to jerk up the weights. Thanks for the help.
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Guru
Group: Advanced Members
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Joined: 7-March 03
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Before starting this program I've never squated, for reps, more than 225 in my life. Probably only 6-8 reps too at 225. I was so excited today to go over 300lbs. My legs were a little shaky as I started going up but then I thought of the dynamic effort day and the explosion going up and I shot right up. It's all mental I tell ya. I'm looking for another 5lbs. and slapping on three 45s on each side. Never thought I would do that as I've always been such a wuss on the squat. Week5/Day1 Max Effort Squat Low Box Squat 1x5@225 1x3@275 2x3@295 1x1+miss@305 1x1@310 Glut/Ham Raises 5x5 Partial Deadlift (These are freaking exhausting, Once I get going I don't pause at all. As soon as the bar touchs I'm going back up.) 2x15@225 1x10@225 Hyper Extensions 3x10@50 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 Real Gains from Universal ( 133 gram ) 523 5 75 45 Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23 Turkey Subway 6" Honey Oat with Cheese ( 2 serving ) 760 17 108 48 Game meat, deer, cooked, roasted ( 3 oz ) 134 3 0 26 Egg, white only, raw ( 2 large egg white ) 33 0 1 7 Turkey, dark meat, roasted, skin not eaten ( 3 oz, boneless, cooked, skinless ) 156 6 0 24 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1.5 cup ) 135 0 20 14 Micellar Matrix ( 1 serving ) 122 2 3 25 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Rice, brown, cooked, instant, fat not added in cooking ( 1 cup, cooked ) 234 2 48 5 Onions, young green, raw ( 0.25 cup, chopped ) 8 0 2 0 Celery, raw ( 0.25 cup, NFS ) 5 0 1 0 Carrots, raw ( 0.25 cup, NFS ) 12 0 3 0 Olive oil ( 1 tablespoon ) 119 14 0 0 Soy sauce ( 0.5 tablespoon ) 5 0 1 1 Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7 Total 3248 71 358 302
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Guru
Group: Advanced Members
Posts: 3969
Member No.: 2459
Joined: 7-March 03
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I did it. I didn't kill myself doing the DB Floor Press. No flopping, smashing, slamming, or crashing on any body part. I got two step platforms and put one layer of risers on them so it was probably just under a foot to maybe a foot high platform. Then I rested the dumbbells upright at the ends of each platform. I sat between them with the platforms running parrallel with my legs starting at my hips. I could then tilt slightly each DB at a time and roll them onto my legs. I could lift my legs a little bit and once they started onto my legs I could slightly bounce the weight into position. Good thing because I went up slightly in weight. I think this is the first time ever lifting/pressing 100lbs DBs over my head, granted I started at a half way point. Week5/Day2 ME Bench DB Floor Press 2x5@70 1x3@85 1x2@95 1x1@100 JM Press 1x5@135 1x5@155 1x3@175 2x2@195 Incline DB Press 2x8@70 Seated DB Cleans 4x8@35 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 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 ( 133 gram ) 523 5 75 45 Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23 Egg, white only, raw ( 2 large egg white ) 33 0 1 7 Banana, raw ( 1 small (6" to 6-7/8" long) ) 93 0 24 1 Celery, raw ( 0.25 cup, NFS ) 5 0 1 0 Carrots, raw ( 0.25 cup, NFS ) 12 0 3 0 Egg, whole, fried ( 0.25 cup ) 67 5 0 5 Olive oil ( 1 tablespoon ) 119 14 0 0 Onions, young green, raw ( 0.15 cup, chopped ) 5 0 1 0 Soy sauce ( 0.5 tablespoon ) 5 0 1 1 Turkey, dark meat, roasted, skin not eaten ( 3 oz, boneless, cooked, skinless ) 156 6 0 24 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15 Micellar Matrix ( 1 serving ) 122 2 3 25 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Egg, white only, raw ( 2 large egg white ) 33 0 1 7 Whole Wheat 100% Bread Dutch Country ( 5 regular slice ) 450 5 85 20 Turkey, dark meat, roasted, skin not eaten ( 6 oz, boneless, cooked, skinless ) 313 12 0 48 Cheese, processed, American or Cheddar type, nonfat or fat free ( 2 slice, NFS (.75 oz) ) 62 0 6 9 Mustard ( 2 teaspoon ) 7 0 1 0 Olives, green, stuffed ( 2 large ) 9 1 0 0 Total 3368 74 352 333 B/W 172.6
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