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T.K.o
12-05-2009, 07:54 PM
Trained since my sixteenth birthday doing some shitty flex high volume stuff was overweight out of shape. Severly OCD lol. Started training properly last year doing a 3 day westside variation.Got diet on track, stoped worrying about pointless stuff just got on with it. Gains and strength sored Body fat droped.

Anyway recently broke my colar bone after a nite out binge drinking playing football (soccer to you yanks :P)

Lost alot of mass, put on a ton of fat due to not eating properly and exessive binge drinking.

PB's
Bench 150kg
Squat 210kg
Deadlift 225kg

Current Lifts In KG (around this)
Bench 130
Squat 170-180ish
Deadlift 190-200

BodyWeight 235 around
Bodyfat too fucking high

Anyway decided to try a 4day a week routine with 2 ME days and 2 DE/RE days. Been training 3 days and going heavy everytime started to get a little beat up from this, Especially with deads my worst lift lol. If i feel im getting overworked/ not progressing i will drop the 4th day to the next week so it will be a 3 day a week routine. Deloads will be roughly every 5th week but if i need 1 sooner ill take one.

DE- Shoulder Sunday
2 exersizes of some type of raises for front and medial delt
Upper back work
Heavy tri exersize

Me Squat Monday
ME Squat movment Working using a 5/3/1 sort of method
glute/ Ham / low back work
Abs
Forearms

ME Bench Wednesday
ME bench movemeny using 5/3/1
Light chest work
Some sort of chin
Light tri extension of some sort using cables

De Deads Friday
Dead exersize using 50% of 1rm
Some sort of clean
Abs
Curl

De Bench Sunday
DE bench using 50% 1rm
Row
DB bench of some sort
Heavy tri exersize

Me Dead Monday
Dead exersize 5/3/1
Lowback/Ham/glute
Abs
Forearms

Me Shoulder Wednesday
Heavy shoulder press of some sort using a similar to 5/3/1 but a 8/5/3
Row
Acessecory shoulder lift
Tri extension

De- Squats Friday
Squat movement using 50% 1rm
glute/ham work
Abs
Curl

Carido done on off days for 45mins. First thing on a morning when possible. Will be using a 20kg weight vest when it arrives.

Diet
W/o 3600kcal days 53% protein, 30% fat, 17% carbs
Non W/o 3200kcal 54% protein 39% fat, 7% carbs


Critiques and advice welcomed:p

T.K.o
12-06-2009, 11:07 AM
Todays Workout

Front Plate Raises
20kg x15
25kg x15

Seated Alternating Laterals
14kg 3x8
Drop set last set 10kgx8

CGBP
100kg 2x6

Shrugs
100kg 3x15

T.K.o
12-07-2009, 12:12 PM
Did some heavyish squatting on friday but still decided to do go squat today

Squat
worked up to 170kg for an easy triple

Decline abs 2x10 20kg plate on chest

Hammer Curls
25kg x8
27kg x10

Leg Curls
3x12

T.K.o
12-09-2009, 10:43 AM
yesterday did some cardio and neck work

Today
ME Bench
Had no spotter was only person in gym lol..

Bench worked up to 120kgx4
probably coulda got 1-2 more reps didnt want to push it with no spotter

Incline bench 35kg 2x12

Neutral Grip Chins 4x5
All my chin/pullups took a bad nose dive since breaking my collar bone.

One Arm Tri Ext
3x12

plateeater
12-09-2009, 02:57 PM
nice bench and squat dude

DOA
12-09-2009, 03:25 PM
how did you break you collarbone? did it heal properly, i broke mine in grade 10 and it didnt heal properly

T.K.o
12-10-2009, 03:59 PM
i was playing football (soccer) extremly drunk and i fell over shoulder/face first and it broke lol. yea it healed fine. slight bump on it now though, nothing major.

T.K.o
12-11-2009, 01:24 PM
Deadlift 100kg 8x2

Rack Deads lowest pin which is just under knee level on the gyms shitty rack
180kg 2x3 couldnt get any leg drive whatso ever

Drag Curls
4x 40kg x 5 rep
1x 45kg x 5 rep

Abs Plate behind head
10kg 2x8

GetBigyo
12-11-2009, 06:21 PM
Damn you have some strong lifts man!

T.K.o
12-11-2009, 07:11 PM
haha thanks. ill try and get some vids but its a complete fuck around as windows 7 wont pick up my fone when i connect it to the pc. So will have to use a diff pc.

T.K.o
12-13-2009, 03:27 PM
Bench 8x3 normal and wide grips
70kg

Decline bench
110kg x5
115kgx5
120x5

BB Row
60x15
80x15
100x10

DB Skull Crushers
20kg dbs 3x12

GetBigyo
12-13-2009, 03:41 PM
Strong benching man!

T.K.o
12-14-2009, 11:39 AM
Was really tire today only had afew hours sleep. My sleeping pattern has been shit for the past couple weeks.

Deadlifts
worked up to 185x5

Pullthroughs
stack 3x10

Reverse Grip Curls
28kg x15
32kg x12

Lowerback was on fire so i skipped abs.

Pretty shitty session today.

GetBigyo
12-14-2009, 08:46 PM
If those DLs are in kgs thats still pretty strong for a "shitty day" :D lol

T.K.o
12-15-2009, 01:53 PM
did some cardio + neck work today

T.K.o
12-16-2009, 12:43 PM
Millitary presses
worked up to 70kgx6 thought id get >,<

Neutral Grip DB Bench
27kgx10
35kgx12

Seated One Arm Cable Rows
Stack(80kg?) 2x10

Wide Grip Pushdowns
Stack 2x10

GetBigyo
12-16-2009, 07:50 PM
Strong lifts up in here man.

Nice job

T.K.o
12-18-2009, 09:20 AM
Box Squat
8x2 90kg for 3 sets 100kg for rest

GM's
100kg 2x8
110kg 1x6

Decline Abs DB on chest
25kg x 12
35kg x 10

Wide Grip BB Curls
45kg 4x10

GetBigyo
12-18-2009, 08:23 PM
nice sqauttting mann

T.K.o
12-20-2009, 10:29 AM
Front Plate Raises
15kg x8
20kg x12
25kg x 20

Alot of the Dbs are "broke" and getting fixed so i had to use plates
Seated alternating Laterals
10kg plate each hand 2x12
Drop set 5kg x20

CGBP
110kgx5
115kgx5

Shrugs
110kg x18 x18 x20

T.K.o
12-21-2009, 09:23 AM
Woke Up late went to gym b4 it got busy without eating anything. Bad idea when squatting:P

Squat
Worked Up to 180x2 was aiming for atleast 3 but hoping for a solid 4-5
ah well next time itll happen:p

Leg Raises and Hip Lift touch pullupbar
2x10

Leg Curls
65kg 3x8

Curls 4x5 20,22,24,30kg

GetBigyo
12-21-2009, 05:20 PM
nice squatting man.


yeah im the same or i think everyone is that iof they dont eat something before they dont do as well.

T.K.o
12-22-2009, 01:37 PM
Gym closes on thur till 29th then is shut again till new year so i went today and im going tommorow.

Bench
130kgx2 missed locking out 3rd rep by an inch or two lol.

Incline DB press 35kg 2x12

Neutral Grip Chins
Went wider on theese then last time , grip abit wider then shoulder width
4x5

Reverse grip One Arm Tri extensions
3x12

T.K.o
12-23-2009, 11:59 AM
Deads 8x3 100kg

Deadlifts off of plates from mid shin level, used these instead of rack deads.
140kgx5
180kgx5
200kgx2 missed locking out the last one and got pissed off
200kgx3 so i did another set and made asure i got it

Abs were still sore as hell from the other day so i skipped them

Drag Curls 40kg 3x10

got vids of the last 2 sets of deads will post when i cba to fk around uploading them etc.

T.K.o
12-28-2009, 12:02 PM
Have been ill over xmas lol. So done no training. Did some cardio with 20kg weighted vest today 30mins and some neck work. Will be back in the gym tomo when its open again.

T.K.o
12-29-2009, 03:55 PM
Not feeling 100% after being ill for afew days and not eating for afew days after but good workout

Bench
70kg 6x3
80kg 2x3

Decline
80kgx5
110kgx5
125kgx5

BB Rows
60kgx15
100kgx10
110kgx6

Db Skulls
20kg e/h 3x10


Sick of whey bloating etc after drinking it throughout the day. So im keeping it for post w/o only and am going to be using milk protein throughout the day from now. Couldnt find any only micellar casein so milk will do:p

T.K.o
12-30-2009, 11:00 AM
Deads
worked up to
180x3
then 210x1

Pull throughs
stack 3x12

REverse Curls
28kg x12
33kg 2x15

Weighted Abs Plate behind head
5kg x 10
10kgx8
15kg x6

Noticed since i video afew deadlifts that my ass shoots straight up when lifting, gunna try and correct that.

T.K.o
12-31-2009, 10:40 AM
Millitary presses
worked up to 75kgx5

Neutral Grip Inc DB Bench
35kgx10
35kgx12

Seated One Arm Cable Rows
Stack(80kg?) 2x10

Wide Grip Pushdowns
Stack 3x10

plateeater
01-10-2010, 09:08 AM
strong benching man

T.K.o
01-10-2010, 04:00 PM
Been missing weights recently, and forgetting to update this.
Plan is to not miss any weights and hit target reps for each session so will be lowering weights some on main movements etc.

anyway today

DE Bench using diff grips
80kg 3x3
852x3
903x3

Decline Bench
110x5
120x5

BB Rows
80kgx8
100x8
110x5
120x4

DB Skulls
20kg 3x12

T.K.o
01-11-2010, 09:28 PM
Guna go back to 3days a week training, as i think 4days a week is just to much for me atm.

its basically the sbpr with exersize tweaks as to what i feel i need to work on.

W/o from today

Deads 190 2x3
Pull Thrus stack 3x10
Curls 3x10
Abs 2x10 35kg on chest