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Consistency, intensity and diet
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Background
It's always been in me and I started in High school. I guess I wanted to be one of the heroes in my comic books I read at a younger age.
Keeps me healthy Gives me confidence Gives me energy Helps me look good naturally Keeps me thin and strong
bwestgat's Progress & Goals
bwestgat's Program
My Workout Program View My Full Workout Program
My Workout Program
Pecs/triceps
Warm up 10 minutes
Incline press 12,10,8,6
Bench press 12,10,8,6
skull crushers/narrow presses 12,12,12
Flyes/pushups 10, failure x3
cable pushdowns/kickbacks 10,10 x3
DAY 2
Cardio intervals
DAY 3
Back/abs
Warm up 10 minutes
Pull up 15, 12, 10, 8, 6
Pull down 12,10,8,6
Bent over rows 12,10,8,6
cable rows/press downs 10, 10 x3
Shrugs 10, 10, 10
Reverse crunch 20,20,20
Crunch 20,20,20
Twist crunch 20,20,20
DAY 4
shoulders/biceps
Warm up 10 minutes
Presses 12,10,8,6
dumbell curls 10,10,10
upright rows 12,10,8,6
barbell curl handoff 1-10 (with partner)
lateral raises/rear lateral raises 10, 12 X3
incline curls 10, 10, 10
DAY 5
Cardio intervals
Abs
Crunch 25,25,25
V-ups 20,20,20
Side plank 60,60,60
DAY 6
Legs
Squats 15,12,10,8,6
Lunges 12,10,8,6
leg extensions/ball squat 12, 1-minute x3
leg curls/lunges 12, 15 x3
calf raises/toe taps 20/50 x3
Cardio =
1: Interval Training 1: Five minute warm up; 20 minute 1:1 work to rest ratio; five minute cool down
2: Interval Training 2: Five minute warm up; 20 minutes 1:2 work rest ratio; five minute cool down
3: 5 minute warm up 1:1 hills to flat ratio; five minute cool down
4: Long Slow duration: 45-60 minutes
My Nutrition Program View My Full Nutrition Program
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
About bwestgat
Location: Canada
Level: Amateur Type: Men's Bodybuilding Place: 5
itsnickagain
Dedication is revealed in the pictures.
Jarenka
No comments when you look at the progress pictures:
great shredded back and reshaped body!!!!
jeepersnate
This guy has a postive mental attitude and gives me tips on the diet that will be on when I get home to acheive a lean build. His blogs give me confidence that I can transform my body in 6 months.
jonB89
incredible physique.
Latest Forum Posts
Latest BodyBlog Entries
February 4th 2011 - back and bis
Posted in Training : Feb 05, 2011 7:20amRun on treadmill to warm up at 6.5mph for 10 minutes
Deadlifts - bar @ 15, 275lbs @ 12, 295lbs @ 10, 315lbs @ 8, 335lbs @ 6 - personal best!
Pullups - 16, 13, 11, 9
One armed dumbell rows - 100lbs @ 12, 11, 11
Seated alternate dumbell curls - 45 @ 12, 50 @ 10, 55 @ 9, 60 @ 7
Triset: horizontal pullups/straight armed pressdowns (75lbs)/Cable curls (75lbs) - 12/10/10 for 3 sets
Eating:
1 - 1 egg, 6 egg whites, 1/3 cup of oatmeal, fish oi
...Fenruary 2nd and 3rd
Posted in Training : Feb 04, 2011 11:31amFenruary 2nd I was in all day and all night meetings so eating was bad and there was no workout
February 3rd was chest shoulders and tris but eating was off in the evening.This week has been a right off for eating but next week will be better. I need to be at 185lbs by the end of February to meet my February goal so I need to clean this up.
Inclined dumbell press - 80lbs @ 15, 15, 15
Flat dumbell press - 80lbs @ 15, 12, 12
Cable crossovers - 80lbs @ 10, 10, 10
Machine shoulder presses - 145lbs @ 9, 10, 10
...February 1st - cardio and abs
Posted in Training : Feb 04, 2011 11:24amFastest cardio session yet. Ran hard.
1 minute intervals - 10.7 km/hr, 10.7, 13.5, 10.7, 13.7, 10.7, 13.9, 10.7, 14.1, 10.7, 14.3, 10.7, 14.5, 10.7, 14.7, 10.7, 14.9, 10.7, 15.0, 10.7, 10.0 - 21 minutes
abs: hanging leg raises - 15, 15, 15, 15
Inclined crunches - 20, 20, 20, 20
Side crunches - 20,, 20, 20, 20
machine crunches (107.5lbs) - 10, 10, 10, 10
Visitor Comments
bwestgat added a new profile photo.