View Full Version : PumaKrieg's Journal

08-04-2009, 08:26 PM
Hey guys i'm new here and willing to take any advice as it seems you guys really know what you are doing. Anyhow, I recently turned 17 and I am currently running the program from


I ran rippetoes for a couple of months prior to this and have attempted the original madcow program (with cleans and OH press) and did good with this for 9 weeks until getting really sick. I continued to try to work out while sick and that was incredibly stupid. To this date though i never had deloaded so I will probably do so for two weeks once im done with this program. After the bill starr 5x5 I tried the madcow 5x5 variation while on a cut and did miserably probably due to too much of a restriction of calories. Anyhow I changed over to that "westside" variation after reading and following Iron Addict's timed carb diet and my strength is slowly returning while dropping weight. I have gone from 185 to 165 at 5'8 and I have been told im about 11-13% bodyfat although I don't know for sure.

Anyhow I will post my journal here and will humbly take any advice i am given.


08-04-2009, 08:27 PM
Monday: July 20th, 2009

Week 1:

Barbell Bench Press 3x190x5 pretty easy going up by 2.5-5 pounds next week wasnt used to not ramping
Incline Dumbbell Press 65x10, 70x6, 70x5 was supposed to go for 6-10 reps so will use 70s for next 3 sets
Bent-over Barbell Row 95x12, 100x11, 95x12, 95x11 going up to 100 for next week
Bent-over dumbbell rear delt flyes 2x20x12 don't know what to think of these
Standing Barbell Russian twists 3x80x12 new exercise, loved it going up

08-04-2009, 08:27 PM
Wednesday: July 22th, 2009

Week 1:

Front Squats 1x160x5 really easy, might go up 10 pounds
Walking Lunges 3x65x15 per leg hated these with a passion
Romanian Deadlift 3x185x6 first time doing, unsure of form asked for help trainer didn't know will drop ten pounds
Plate Pinching 3x 2 10lb plates x failure fun, made it into a competition

08-04-2009, 08:27 PM
Friday: July 24th, 2009

Week 1:

Barbell Bench (High Rep) 135x20, 135x19, 135x16 am i doing this right it was this, 95 lb or 185 according to chart
Barbell Skull Crushers 70x10, 70x9, 70x7 will keep same weight and go for 10 all three sets as i normally do more
Pullups 4xwhatever didn't count as im not very good at them, stopped doing armstrong program and dropped a lot
Seated Dumbbell Shoulder Press 50x5, 2x45x7 supposed to do ten didnt go for a while so didnt know i would do so bad, will keep 45s and try going for 3x10
Barbell Curls 75x6, 70x8, 70x6 wow... last friday i did 80x8 what happened? Guess im staying with 70s very disappointing
Abdominal Circuit: I did weighted planks and some other things like decline situps but i really didnt know what to do with this, any suggestions plz?

08-04-2009, 08:27 PM
Monday: July 27th, 2009

Week 2:

Barbell Bench 195x5, 195x3, 195x2 wow really sucked; body not reacting well to cut. Same weight next week
Incline Dumbbell Press 3x70x7 getting that balance back will go for 3x70x9
Bent-Over Barbell Rows 2x95x12, 2x95x11 going to do same weight guess i suck at these
Bent-Over dumbbell rear delt flyes 2x20lb dumbbellsx12 easy but tried doing 25s and was way too hard, will just increase reps until i get to about 15 then increase weight
Standing Barbell Russian Twists 3x82.5x12 will go up to 3x85x12 for next week

Any advice or comments is appreciated; I do have a question for anyone out there who might be following this. I'm only supposed to do my first exercise each day to "failure". How close am i supposed to be on the others, because i basically just do as many reps as i can of each exercise because i know when i wont be able to get the next rep. Isn't that pretty much as close to failure without actually achieving it?

08-04-2009, 08:28 PM
Wednesday: July 29th, 2009

Week 2:

Front Squats 1x170x5 somewhat easy, will go up 5 pounds for next week
Walking Lunges 1x65x15 per leg, 2x70x15 per leg will go up to 3x80x15
Romanian Deadlift 175x6, 180x6, 175x6 need chalk, had problems with overhand grip with the 180; normally dont have that problem with regular deads until the mid 200s
Plate Pinching 3x 2 10lb plates x failure fun, made it into a competition; the 10s are too easy the 25 pound plates are too hard

08-04-2009, 08:28 PM
Friday: July 31st 2009

Week Two:

Barbell Bench Press (High Rep) 135x23, 135x13, 135x12 wow burned out fast, don't know if thats good or bad but chances are bad since i did less reps total
Barbell Skull Crushers 3x70x10 the routine says to do ten of these and i was able to do it; means i should go up to 75 even if i cant get 10 right?
Pullups 4xWhatever most i got on a set was 5; however when i go home and do them at night i can get 8-10 guess its just because im tired
Seated Dumbbell Shoulder Press 2x45sx10, 1x45x8 got so close to getting 3 sets of ten will get it next week for sure
Barbell Curls 70x8, 70x6, 70x8 well im hoping its the program thats making me weak on these just because im already tired and not me getting weaker. I think it might be because i had a friend come along and do the program and he did a lot less on these than normally when we did madcows however he hasn't worked out for a week and a half so that could of came into play as well.

08-04-2009, 08:28 PM
Monday: August 3rd, 2009

Week Three:

Barbell Bench Press 195x5, 195x4, 195x3 disappointing to say the least; i wasn't planning on adding weight until i got 3 sets of 5 but I don't like using the same weight for so long. Opinions please on whether i should do same weight or microload to 197-198.
Incline Dumbbell Bench Press 70sx9, 70sx7, 70sx8 same weight next week hopefully i will get 3x10
Bent-over Barbell Rows 4x95x12 going to go up to 100 finally
Bent-over dumbbell rear delt flyes 2x20x14 will do 2x20x15 next week
Standing Barbell Russian Twists 3x85x12 hard going to keep same weight

08-04-2009, 08:38 PM
GL man, im doing WS4SB3 but i cut out the dynamic leg day so its basically the same as the origional. itl be interesting to see how you progress

08-04-2009, 08:51 PM

Looking forward to all the advice and tips i can get

08-05-2009, 08:50 PM
Wednesday: August 5th, 2009

Week Three:

Front Squats 1x175x4 with belt first time using; uncomfortable really
Wakling Lunges 3x70x15 per leg tough stuff
Romanian Deadlift 1x180x6, 2x185x6 my grip slipping is starting to piss me off
Plate Pinching 1x25s, 3x10s

Didn't feel like a good workout really and my grip really sucked for some reason. I've never deloaded so i'm considering doing that soon; perhaps next week or the week after. I'm thinking one week where i massively reduce the weight and slightly less volume and another week where i take off completely. Not sure which to do first though. Also as far as Friday goes, i'm thinking of working with 185 for 3 sets rather than 135 for the twenty something reps i get. Not sure though.

08-06-2009, 12:13 AM
Just thought i'd post some pictures of me; they aren't very good especially with me having to hold the camera to take the picture but oh well. Just as a note they weren't taken at the same time and unfortunately neither of them are after a carb up. I think i look better after a carb up with some water in my system.


08-06-2009, 02:44 AM
looking good man

08-06-2009, 12:33 PM
Thanks. Hopefully i'll look a lot better when i finish this cut at around 6-8% bf. I just can't stand this program either without back squats and deadlifts as I like seeing improvement which is easier to see in those lifts.