Back at it again. Long story short, last year ive been goofing off and now ive found some motivatoin again. This time I feel great.

The last week Ive been doing some shitty work with me and my bro replacing a new lawn for my other bro. It is hell and not to mention its hot as FUCK.

Previous PRs

Bench : 265
Squat : never maxed but did 245 no belt
Deadlift : 375

Goals after 12 week regiment
B: 285
Squat : 300
Deadlift 405

Week 1/Day 1 Max Effort Squat/Deadlift

Close stance Low Box squat - First time doing these

bar
95 x 5
135 x 5
155 x 5
175 x 5
185 x 3

Pull Throughs
110 x 10
120 x 10
100 x 10

Lunges (These are tough from a mechanical standpoint, so went light)
bw x 10
bw x 10
+25 x 10

Hypers - Hands behind head
bw x 15
bw x 15
bw x 15

Decline Situps - hands behind head
bw x 10
bw x 10
bw x 10

So I trained at 6:30 AM today because I'm going back to work at my bros today and I am way to tired to train afterwards. My lower back has been put through hell last week and today from training it felt VERY pumped. Going to have to train this early all week and it is going to suck.

week 1/day 2 DE bench

7 sets at 60% x 3 and 2 sets at 70% x 2

155 x 3 x 7
185 x 2 x 2

DB bench palms in
50s x 15
60s x 10
60s x 10

DB rows
60s x 15
70s x 10
70s x 10

Rope Tri pulldowns
x 3 sets

FUCK the mornings. woke up today at 6:30 AM. Didnt take no xplode and I was very sore from yesterday especially in the abs and back. Was weak as shit today. Gotta make some bench boards here soon.

Cool man. Glad to see you back in training mode.

Week 1/day 3 DE squat/deadlift

Parallel Box Squats - 10 sets x 2 @ 55%
140 x 2 x 10

Speed Deads - 10 sets x 1 @ 55%
205 x 1 x 10

Side Bends
+45 x 10 x 3

Standing Ab crunches
60 x 10
60 x 10
70 x 10


bodyweight is up to 170 (PR) and looking a little bit bigger. Could be from creatine, but i have been eating fastfood atleast once a day pretty much for the last two weeks.

Bought some knee wraps and wrist wraps from EFS but i dont think im going to use the knee wraps until i get some basic strength on my squats.

Week 1/day 4 Max Effort Bench Press


Weight is up to 172 lbs (PR). Thats about 12 lbs up about the last two months. Going to Taco Bell for some PWO nutrition to celebrate





2 Board Bench Press
185 x 5
205 x 5
225 x 5
245 x 3

Pull Ups (palms away) Shoulder Width
bw x 11
bw x 5
bw x 5
bw x 5
bw x 5
bw x 5

DB front and side raises
10s x 20 (FR) x 10 (SR)
10s x 10 (FR) x 10 (SR)
10s x 10 (FR) x 8 (SR) these are a lot harder than they sound. I used some decent form so i wasnt just swinging with momentum. I have terrible conditioning and strenght in my shoulders.

DB Tri extensions
35s x 12 x 3

Here are som eupdated pics. Obiviously they arent very good as i dont think the camera has a timer. I am still WAAAAAAYYYY too small and weak so i hope you arent drinking
anything because you will probably spit it out all over your keyboard.

good shit dude on starting a westside split as long you keep the calories up you should see gains on your lifts every week I would try to add some more upper back on your bench days like some rear delt raises and facepulls trust me your shoulders will thank you later you should try do tri exercise dominant movement as your second exercise on bench days. I would also add a hamstring movement on your DE squat days like stiff legged deads or natural GHR's.

Week 2/day 1 Max effort Squat/Deadlift

Body weight: 173 lb (after taking a deuce in the morning) PR

Close Stance Low Box Squat
bar x 45 x 5
95 x 5
135 x 5
155 x 5
185 x 5 PR
205 x 2 PR

Lunges
bw x 10
+25s x 10 x 3 (form still sucks)

Machine Glute Raise (didnt figure out how to use it until last set, didnt feel anything from it though) x 4

Hyperextensions (hands behind head w/ 2 second pause at top)
bw x 10
bw x 10
+10 x 10
+10 x 10

Decline sit ups (hands behind head)
bw x 10
bw x 10
bw x 10
bw x 7 (was blasted for some reason)


So I tried doing GHR on the lat thing, and it didnt work, I found another similar seat and It worked pretty well, so i will do them next week. Still pretty weak on the squat, but im getting up there slowly (I think).

**On anohter note, My hips are TIGHT as hell when im in a close stance (about shoulder width). I had a hard time sitting on the box just with the bar. I sometimes lowered myself rather quickly because of my hips being so tight. hmmm....

Week 2 - Day 2 DE bench press

60% 3 x 8 : 70% 2 x 1

160 x 3 x 8
185 x 2 x 1

DB rows
80s x 10
80s x 10
90s x 10

DB bench
50s x 10
65s x 10
75s x 10

Rope Tri pulldowns
x 4


My MP3 player had a dead battery the whole training session . This is the last time im going to train in the morning, finishing the lawn today thank god it is freaking hot.

Week 2 - Day 3 DE squat/deadlift

Parallel box squat 10 sets x 2 @ 60%
150 x 2 x 10

Deadlift 10 sets x 1 @ 60%
225 x 1 x 10

Pull Throughs
100 x 15
110 x 10
110 x 10
110 x 10

Side bends
+45 x 10 x 3

Standing ab curls
+60 x 10
+70 x 10
+80 x 10

Week 2 - Day 4 Maximum Effort Bench Press

2-board Bench Press
18

Week 2 - Day 4 Maximum Effort Bench Press

2-board Bench Press
185 x 5
225 x 3
255 x 3 PR

Shoulder Width pull ups (palms away)
bw x 5
bw x 5
bw x 5
bw x 5
bw x 5
bw x 5

DB front and side raises
+10s x 15 x 10 x 3

DB Tricep Extensions
40s x 10
45s x 10 x 2 PR

so last night I had a weak sore throat. Didnt think anything of it. I wake up and it hurts like a bitch to swallow. This shit cant be happening

I think I got it from my sister or mom.

Im giong to do my best to see if i can still train, but I dont want to make this worse.

Week 3 - Day 1 Max Effort Squat/Deadlift

Close Stance Low Box Squat
135 x 5
185 x 5
205 x 5 PR
225 x 3 w/ belt PR

Glute Ham Raise
bw x 8
bw x 8
bw x 7
bw x 5

Lunges (form is still garbage; dont know if i will get ever get it down...)
bw x 10
+30s x 10
+30s x 10
+30s x 10

Hypers - 2 sec pause at top
bw x 10
bw x 10
+10 x 10
+10 x 10
+10 x 6

Decline sit ups
x 10
x 10
x 10
x 7
x 5

So my throat is feeling much better from some home made remedies but it is still sore, but the show must go on....A little surprised I trained today let alone have a strong PR on the box squats even though I still have the squat strength equivalent of an elderly woman.

Week 3 - Day 2 DE bench

8 sets @ 60% x 3, 1x2 @ 70%, 1x1 X 80%

150 x 3 x 8
175 x 2
200 x 1

DB bench
50s x 10
60s x 10
70s x 10
80s x 10
90s x 7 PR (first time going heavy since i first started lifting)

One arm DB row
80 x 10
80 x 10
90 x 10
100 x 10
100 x 10

Tri pulldowns
x 4