The Westlife Dynamic Effort Approach

POSSY

Monday August 12

Going away for a short holiday on Wednesday morning so had to do a bench/deadlift session today.

Bench
3 x 20kg
3 x 40kg
3 x 60kg
3 x 85kg
3 x 105kg
115kg
125kg
132.5kg
137.5kg
140kg x fail, got it back up as far as the middle hook but just couldn't quite lock it out...may have got it with a spotter there...next time a PB... 3 plate monkey you will be mine.
12 x 100kg
9 x 100kg
6 x 100kg

Narrow Grip Bench
3 x 60kg
3 x 80kg
3 x 3 x 100kg

Deadlift
3 x 60kg
3 x 100kg
3 x 140kg
170kg
190kg
210kg
220kg
222.5kg PB

Another PB achieved without a belt, maybe i'm thinking too much about the belt when wearing it?!

Plate Loaded Seated Over Head Press
5 x 40kg
5 x 80kg
5 x 120kg
5 x 140kg

Wide Grip Lat Pulldown
4 x 15 x 110lbs

Reg Grip Dips
3 x 8 x BW

Wide Grip Dips
3 x 5 x BW

Another new PB... nearly two... enjoying the workouts these days.

POSSY

Tuesday August 13

The bad news, I'm at 16 stone, the good news its a solid enough 16 stone... put about 8kg on since May but waist is the same. Want to get back down to 95kg... which means more 5k runs I guess.

Heading away on holidays tomorrow so decided to do a squat/deadlift/bench day. Why you ask? Because I'm a retard that can't follow my own advice.

Squat
3 x 20kg
3 x 40kg
3 x 60kg
3 x 80kg
3 x 100kg
3 x 120kg
2 x 3 x 140kg
===Belt On==
160kg
170kg
180kg...missed depth.
180kg
185kg

Deadlift
3 x 60kg
3 x 100kg
3 x 140kg
170kg
190kg
210kg x fail,,,unsurprising given a PB yesterday... again I'm a tard.

Bench
3 x 20kg
3 x 40kg
3 x 60kg
3 x 80kg
3 x 100kg
115kg
125kg
130kg...a real grinder, unsurprising given a PB attempt yesterday, again, retarded.

POSSY

Wednesday August 14
200 press ups + 1hr of swimming

Thursday August 15
200 press ups + 1hr of swimming

Friday August 16
200 press ups + hiking

Saturday August 17
200 press ups + 2.5 hours of rafting

POSSY

Tuesday August 20

Damn you holiday... today was hard!

Deadift
3 x 3 x 60kg
3 x 100kg
3 x 140kg
170kg
190kg
200kg
210kg
200kg

Deficit Deadlift 2 inch
3 x 140kg
3 x 140kg + chains
150kg + chains
160kg + chains
170kg+ chains
180kg + chains

Lots of: farmer walks, tyre flips

Rack Pulls
3 x 60kg
3 x 100kg
3 x 140kg
180kg

Curls

POSSY

Wednesday August 21

Bench
3 x 3 x 20kg
3 x 40kg
3 x 60kg
3 x 80kg
3 x 100kg
115kg
125kg
130kg
120kg

Lots of tricep and shoulder work.

POSSY

Thursday August 22

Deadlift
3 x 3 x 60kg
3 x 100kg
3 x 140kg
170kg
190kg
200kg
210kg
3 x 8 x 140kg
2 x 12 x 100kg

Barbell Shrugs
5 x 15 x 60kg

Seated Plate Loaded OHP
8 x 40kg
8 x 80kg
5 x 5 x 120kg

Lat Pulldown
15 x 130lbs
5 x 15 x 110lbs

Rear Delt
loooooooaddddds



Starting new job in a few weeks and birthdays coming up so have decided to start doing higher volume with lower weights for next while (or at least try to).

POSSY

Friday August 23

Bench
3 x 3 x 20kg
2 x 3 x 40kg
3 x 60kg
3 x 85kg
3 x 105kg
125kg
130kg
132.5kg
135kg
3 x 8 x 100kg
3 x 12 x 60kg

Narrow Grip Bench
5 x 12 x 60kg

Skull Crushers (on a slight incline)
15 x 15kg
15 x 20kg
15 x 25kg
3 x 15 x 30kg

Slight Incline Dumbbell Press
8 x 20kg
8 x 25kg
12 x 30kg
10 x 30kg
8 x 30kg

Slight Incline Dumbbell Pec Fly
5 x 15 x 12.5kg (each hand)... real slow and wide

Dips
5 x 8 x BW

Cable Crossover Pec Fly
15 x 12.5kg
4 x 15 x 17.5kg

Tricep Rope Pulldown
5 x 15 x 21.5kg... very slow and held out at the bottom.

POSSY

Saturday August 24


Had less than an hour so kept this one short.

Squat
8 x 20kg
3 x 3 x 20kg
2 x 3 x 40kg
3 x 60kg
3 x 80kg
3 x 100kg
3 x 120kg
3 x 140kg
160kg
8 x 100kg

Low Box Squat
15 x 60kg
4 x 15 x 100kg

Incline Bench Press
12 x 60kg
4 x 12 x 80kg

Operation on Monday so out of the gym til Wednesday.

POSSY

Had a septoplasty and so much for my thoughts of just a few days off...been told 2 weeks until I can "do strenuous activity". Anyone have any advice on a routine to do over the next 2 weeks, even from next week on. Would lots of volume at up to 40% be okay?!

Alf Veedersane

POSSY wrote: »

Had a septoplasty and so much for my thoughts of just a few days off...been told 2 weeks until I can "do strenuous activity". Anyone have any advice on a routine to do over the next 2 weeks, even from next week on. Would lots of volume at up to 40% be okay?!

Had one of those a few years ago and I had zero energy for a good few days. I'd say give it a full 7 days and then assess yourself. Don't set a target of going back to do light workouts in 7 days' time because you might not feel up to it. You'll know yourself when you're ready to go back to the gym.

POSSY

Alf Veedersane wrote: »

Had one of those a few years ago and I had zero energy for a good few days. I'd say give it a full 7 days and then assess yourself. Don't set a target of going back to do light workouts in 7 days' time because you might not feel up to it. You'll know yourself when you're ready to go back to the gym.

Yeah I'm feeling absolutely dead today, nose splints out in 7 days so am hoping once they are out I should be okay... just hate the idea of a full 2 weeks out of the gym.

Alf Veedersane

POSSY wrote: »

Yeah I'm feeling absolutely dead today, nose splints out in 7 days so am hoping once they are out I should be okay... just hate the idea of a full 2 weeks out of the gym.

The splints are massive. I couldn't get over that they actually fit something that size up my nose.

Sometimes making sure you don't workout takes more discipline than making yourself workout ever did. But if you go back too soon, you'll be like a crippled kitten and it's both pointless and a joyless experience.

POSSY

Alf Veedersane wrote: »

The splints are massive. I couldn't get over that they actually fit something that size up my nose.

Sometimes making sure you don't workout takes more discipline than making yourself workout ever did. But if you go back too soon, you'll be like a crippled kitten and it's both pointless and a joyless experience.

I won't lie I've spent the last hour wondering how on earth they got those splints up there

Alf Veedersane

POSSY wrote: »

I won't lie I've spent the last hour wondering how on earth they got those splints up there

I didn't see them beforehand so I had no idea how big they were 'til they came out.

shane9689

been reading your logs, you look like youre making steady progress despite injuries.
may i ask your current weight now since starting the blog? also your bodyfat/muscle percentage? if i may....

i plan to start something similar, but leaned slightly more to core and fitness but to still be able to lift some of those heavy weights. started my log today http://www.boards.ie/vbulletin/showthread.php?t=2057028109

any advice too?

POSSY

shane9689 wrote: »

been reading your logs, you look like youre making steady progress despite injuries.
may i ask your current weight now since starting the blog? also your bodyfat/muscle percentage? if i may....

i plan to start something similar, but leaned slightly more to core and fitness but to still be able to lift some of those heavy weights. started my log today http://www.boards.ie/vbulletin/showthread.php?t=2057028109

any advice too?

Current weight is 102kg... so up about a stone/stone and a half, although my waist is smaller and I'm looking leaner so without having any numbers, I'm guessing my bodyfat must have gone done.


Any advice, if you want to lean out (and this is something I really have to get be better with myself), it's all diet really. If you don't eat right you wont get lean, I'd almost say its 90% diet and 10% workouts. This might be OTT as obviously the right workout plan is important, but I'm a firm believer that even the wrong workout plan, done with full commitment and good diet can certainly reap benefits. One other bit of advice (that I'm terrible for myself!)... every day shouldn't be done heavy (IMO) especially if your'e hitting the same lifts twice a week.

Personally I've decided to change up my workouts as I'm leaving the blissfull ignorance of college after 8 years to join the real world, so most likely wont be able to work out 6 times per week

POSSY

So with a new job starting this Monday...and no more academic life of "Wednesday 11.30 a.m... may go to the gym for a workout now"... I've decided to shake things up... Decided that realistically, I can only commit to 4 days per week, I've decided to start my first proper set program... so... I've decided to throw myself into Smolov jr for 3 weeks and for all 3 lifts... will start this monday... may have to move days about and what not... also must look into joining a gym in town (Dublin)...living in IFSC and working off Baggot Street... preferably somewher that opens early (potential for a 6a.m. workout)... would love somewhere with a good free weights set up... don't care about cardio equipment.. if I do cardio theres outside to run!

POSSY

Wednesday Sep 4

First day back...didn't do anything too rough.

Bench
8 x 20kg
3 x 40kg
3 x 60kg
3 x 72.5kg
3 x 85kg
3 x 100kg
115kg
125kg
130kg
6 x 110kg
6 x 100kg
6 x 90kg
6 x 80kg
6 x 75kg

Close Grip Bench
8 x 60kg
3 x 80kg
3 x 3 x 100kg

Plate Loaded Seated Chest Press
8 x 40kg
8 x 80kg
3 x 6 x 120kg

Dips
5 x 5 x BW

Dumbbell Pec Fly
5 x 15 x 15kg(each hand)

POSSY

Thursday September 5

No where near where I was before the op but it feels so good to be back.


Deadlift
3 x 60kg
3 x 100kg
3 x 140kg
170kg
180kg
190kg
3 x 8 x 140kg

Rack Pulls
3 x 140kg
3 x 180kg
200kg
220kg
240kg

Seated Plate Loaded OHP
8 x 40kg
5 x 80kg
3 x 5 x120kg

Shrugs
5 x 15 x 60kg

Barbell Bent Over Row
5 x 5 x 60kg

Lat Pulldown
15 x 50lbs
15 x 90lbs
15 x 110lbs
15 x 130lbs
15 x 150lbs

Back Extensions
5 x 15

POSSY

Friday Sep 6

Squat
8 x 20kg
8 x 40kg
5 x 60kg
5 x 80kg
5 x 100kg
3 x 3 x 120kg

Incline Bench
3 x 3 x 20kg
3 x 3 x 40kg
3 x 60kg
3 x 80kg
3 x 3 x 100kg

Calf Raises
Loaaaads

Bicep Curls
Loaaaaads

POSSY

Sunday Sep 8

Beginning Smolov Jr for bench and deadlift.

Bench
Warm up: 3 x 20/20/20/40/60/80
Working: 6 x 6 x 95kg

Close Grip Bench
3 x 60/80/100/100/100

Deadlift
Warm Up: 3 x 60/100/127.5
Working: 6 x 6 x 147.5kg

Dips
5 x 5 x BW

Cable Crossovers

POSSY

Sept 10

Bench
7 x 5 x 102.5kg

Deadlift
7 x 5 x 157.5kg

Plate Loaded Seated OHP
3 x 3 x 125kg

Lat Pulldowns
5 x 15 x 110llbs


September 11
Bench
8 x 4 x 107.5kg

Deadlift
8 x 4 x 167.5kg

Dips
5 x 5 x BW

I hate you Smolov.

POSSY

September 15

Bench
Warmups: 3 x 20,40,60,80,105kg
Working: 10 x 3 x 115kg

Deadlift
Warmup: 3 x 70,110,150kg
Working 10 x 3 x 177.5kg

Rack Pulls from Knee
3 x 70, 120, 160kg
200kg
220kg
240kg
250kg

Lat Pulldowns
3 x 15 x 35kg

POSSY

September 17

Bench
20 x 60kg
8 x 80kg
6 x 6 x 100kg

Close Grip Bench
3 x 60kg
3 x 80kg
3 x 100kg

Deadlift
3 x 60kg
3 x 100kg
3 x 130kg
6 x 6 x 150kg

Plate Loaded Seated Overhead Press
8 x 40kg
8 x 80kg
5 x 120kg
3 x 3 x 140kg

Lat Pulldowns
5 x 15 x 110-150lbs

POSSY

September 19

Bench
15 x60kg
8 x 90kg
7 x 5 x 105kg

Close Grip
8 x 60kg
6 x 80kg
3 x 100kg

Deadlift
5 x 40kg,80kg,120kg
7 x 5 x 160kg

Rack Pulls
120kg
160kg
180kg
200kg
===Belt On===
220kg
240kg
260kg

Plate Loaded Seated Overhead Press
8 x 40kg
8 x 80kg
5 x 120kg
5 x 140kg
3 x 150kg

Lat Pulldowns
5 x 12 x 130lbs

Dips
5 x 8 x BW

shane9689

for cardio, you could simply run to the gym

POSSY

September 21

Bench
5 x 20, 40, 60, 80.
4 x 4 x 112.5kg
2 x 4 x 110kg
2 x 4 x 107.5kg

Callous ripped on the middle of my hand (not near my fingures but in center of hand) so can't grip... no deadlifts so, time to get straps and get back at it tomorrow

POSSY

September 23

Bench
3 x 20,40,60,80,100kg
10 x 3 x 117.5kg

Deadlift
3 x 60kg
3 x 100kg
3 x 140kg
3 x 180kg
callous o hand opened up again so stopped lifting.

Seated Plate loaded Overhead Press
8 x 20kg
8 x 60kg
8 x 100kg
5 x 140kg
2 x 150kg
3 x 140kg
5 x 100kg
80kg to failure

POSSY

September 24

Bench
6 x 18, 38, 58, 78kg
6 x 6 x 103kg

Close Grip
3 x 58,78kg
3 x 3 x 98kg

Sled Leg Press
8 x 40, 80, 120, 160kg
5 x 200, 240
3 x 280, 320kg
2 x 360kg

Lat Pulldowns
5 x15

Dips
5 x 6 x BW

POSSY

Sep 25

Bench
7 x 5 x 108kg

Other crap then

Sep 27

8 x 4 x 110.5kg

other crap then