T Nation

Tation's Westside Log

TATION’S WESTSIDE LOG

I decided to start a new for a new routine. I decided that I am done with the Shut Up Program and I am moving to DeFranco’s Westside Program. It is more for me and I am ready to work hard and go all out. I took a few days off for my birthday weekend. I am ready to go 4 days of hard training, enjoy the weekend, and start back up doing all 5 days of the routine. I had a lot of support in my other log and I hope I will see the same feedback I had. Thanks to those guys and I look forward to your posts my log. This is a new beginning for me and I am looking forward to the progress I hope to see in the next couple of months.

ABOUT ME:
I am a 15 year old sophomore in High School. I play Football as a Wide Receiver and a Safety on Defense. I also play a guard in basketball. I am very competitive, whatever it is, I will try my hardest to beat my opponent. Sports are pretty much my life. I am not very good at anything else. I am kind of scared to graduate because I don’t know what I want to do with my life besides sports. I work real hard at everything I try but tend to get lazy and don’t want to do things and I need a partner to pick me up and keep me going.

STATS:
HEIGHT: 6’
WEIGHT: 155lbs.
BODY FAT: 13.3%
SUPPLEMENTS: Ultra Peptide
ON 100% Whey Protein
Universal BCAA 2000
PFO Fish Oil
ROUTINE: The Shut Up Program
BODY TYPE: Ectomorph

April 3rd
(Day 1)

A day after my birthday and I was craving all the cheat meals I had this weekend. It felt good to go back to work though.
Here is how the day went:

	DIETING

MEAL#1

2 Multivitamins
1 cups Milk 90 / 8g
0.5 cups Oatmeal 150 / 5g
2 Tbsp. Peanut Butter 190 / 8g

IN BETWEEN

2 slices Bread 280 / 12g
2 Tbsp. Stawberry Jelly 100 / 0g
2 Tbsp. Peanut Butter 190 / 8g

MEAL #2

1 Fish Oil Capsule 10 / 0g
1 can Tuna 120 / 28g
2 Ramen Noodles 380 / 10g (without the salt)
2 slices Cheese 140 / 8g

IN BETWEEN

2 slices Bread 280 / 12g
2 Tbsp. Stawberry Jelly 100 / 0g
2 Tbsp. Peanut Butter 190 / 8g

PRE WORKOUT

2 BCAA Capsules
1 scoop Whey 120 / 24g–
16oz. Water

DURING WORKOUT

64oz. Water

POST WORKOUT

2 BCAA Capsules
1 scoop Whey 120 / 24g
2 cups Milk 180 / 16g
16oz. Water

MEAL #3

2 filets Tilapia 200 / 42g
2 Potatoes

PRE-BED

1 scoop Ultra Peptide 115 / 23g
2 cups Milk 180 / 16g
1 Fish Oil Capsule 10 / 0g
=AB RIPPER=
=STRETCHING=

CALORIES: 3145 PROTEIN: 252

STARTING WEIGHT: 155lbs.

	LIFTS

5x5 Bench Press: 120lbs.
5x5 DB Incline Press: 40lb. DB
3x8 Lat Pulldowns: 62.5lbs.
3x Failure Shrugs: 65lbs.
3x Failure Wrist Curls: 65lbs.

I forgot my workout sheet today and had to do it by memory. I missed the Rear Delt Flyes and Hammer Curls so I will do them tomorrow.

April 4th
(Day 3)
DIETING
MEAL#1
2 Multivitamins
1 Fish Oil Capsule 10 / 0g
1 cups Milk 90 / 8g
0.5 cups Oatmeal 150 / 5g
2 Tbsp. Peanut Butter 190 / 8g

IN BETWEEN

2 Pop Tarts 188 / 5g
1 Peach Snapple 100 / 0g

MEAL #2

2 slices Bread 280 / 12g
2 Tbsp. Stawberry Jelly 100 / 0g
2 Tbsp. Peanut Butter 190 / 8g

MEAL #3

4 slices Pizza 1040 / 52g

PRE-WORKOUT

2 BCAA Capsules
1 scoop Whey 120 / 24g–
16oz. Water

DURING WORKOUT

64oz. Water

POST WORKOUT

2 BCAA Capsules
1 scoop Whey 120 / 24g
2 cups Milk 180 / 16g
16oz. Water

MEAL #4

12" Turkey Breast Sub 560 / 36g

	PRE-BED

1 scoop Ultra Peptide 115 / 23g
2 cups Milk 180 / 16g
1 Fish Oil Capsule 10 / 0g
=AB RIPPER=
=STRETCHING=

CALORIES: 3623 PROTEIN: 273

	LIFTS

5x5 Squats 135lbs.
5x5 Deadlifts 225lbs.
3x8 Leg Curl 130lbs.
3x8 Reverse Hypers 110lbs.
3x8 Rear Delt Flyes 20lb. DB \
3x8 Hammer Curl 20lb. DB //

//\ = Superset

April 5th
(Day 4)

            DIETING

CALORIES: 2195 PROTEIN: 181

            WORKOUT

=Warmup=
Body squats x 10
Jumping jacks x 15
Seal jumping jacks x 15
Front skips ? 20 yards down & back
Stationary side lunge x 8 each leg
Side shuffle 20 yds. down & back
Stationary leg swings (front & back) x 10 ea. leg
Stationary leg swings (side to side) x 10 ea. leg
60 % Build-up sprint (arm & posture focus) ? 30 yds. down and back
Lunge walk x 10 steps down and back
Backpedal x 20 yds. down and back
Squat jumps x 5
75% Build-up sprint ? (knee drive focus) ? 40 yds. Down and back

=Workout=
Jump rope ? 3 x 20 seconds
Left leg 2 x 15 sec.
Right leg 2 x 15 sec.
85% Build-up sprint ? 40 yds.
Hurdle Hops or High Box Jumps ? Perform 3 sets of 3 jumps. Rest one minute between sets.
Loaded 20-yard sprints (use either a weighted vest or sled) ? Perform 6 weighted 20-yard sprints. Rest 30 seconds between sprints.
Free sprints (no added weight) ? Perform four 20-yard sprints, rest 30 seconds between sprints. After the last sprint, rest one minute then perform three 30-yard sprints. Rest the amount of time it takes you to walk back to the start line. After the last 30-yard sprint, rest one minute then perform two 40-yard sprints. Rest two minutes between the 40-yard sprints.

April 6th
(Day 5)

The week came to an end today and I am really happy with this week. Everything went well and I cant wait to get a full week of training in next week.

            DIETING

CALORIES: 3155 PROTEIN: 239

            WORKOUT

3x8 DB Bench on Swiss Ball 35lb DB
3x8 T-Bar Rows 45lbs.
3x8 Seated DB Power Cleans 30lb DB
3x8 Seated Shoulder Press 30lb DB
3x8 EZ Preacher Curl 45lbs.
3x8 French Press 35
1x10 Ab Ripper -----