Westside For Fat Bastards II

[Kellen Waltman]

Age: 14
Weight: 212
Body fat: 33%
Height: 5' 7"

Upper arms: R 14" L 14"
Waist: 41"
Thighs: R 24" L 24"
Calves: R 16" L 16"
Chest: 42"
Shoulders: 48"
Neck: 16"

Training: Westside For Skinny Bastards II (http://www.defrancostraining.com/articles/archive/articles_westside2.htm)

Diet: Not the best, but I am trying to improve as each day goes by. I will post up what I ate in the day, but not macronutrients.

Supplements: Whey, multivitamin, vitamin c, b-complex, omega 3-6-9, cee, xtend.

[Kellen Waltman]

Weight: 213.2 +1.6 lb.
Body fat: 32.5% -.5%
Height: 5' 7"

Upper arms: R 14" L 14"
Waist: 40" -1"
Thighs: R 24" L 24"
Calves: R 16" L 16 1/2" +1/2" L
Chest: 42"
Shoulders: 47" -1"
Neck: 16"
Forearms: R 12" L 12"

[Kellen Waltman]

Incline Bench Press
105x 5 +5 lb.

Flat Dumbbell Bench Press
35x 10, 40x 8, 45x 6 +5 lb.

Chest Supported Row
100x 12, 150x 10, 195x 8 +10 lb.
-superset-
Rear Delt Flyes
20x 12, 20x 12, 20x 12 +5 lb.

Zottmann Curls
20x 12, 20x 12, 25x 10 +2 reps 3rd +4 reps

Decline Sit-ups x 15
Leg Lifts x 12 +2 reps
Ab Wheel x 15
Crunches x 15

Awesome workout! I really killed those rows today, and felt real strong. The rows aren't my favorite but I am quite strong on them. 5 lb. increase on most lifts is real good, incline press was pretty easy. My upper quadriceps keep cramping up during ab work, so I had to stop for a second or two on the ab wheel. Trying to get more hip mobility and stretching to improve that.

Overall: A

[Kellen Waltman]

Trap Bar Deadlift
200x 3 +10 lb.

Bulgarian Split Squat
60x 12, 60x 12, 70x 8 +20 lb. 2nd +10 lb. +2 reps 3rd +10 lb.

Hyperextension
45x 15, 45x 15, 45x 15 +10 lb.

Dumbbell Shrug
65x 15, 75x 12, 85x 10 +5 lb. 2nd +10 lb. 3rd +5 lb.
-superset-
Plate Pinching
20x 30 sec., 20x 30 sec., 20x 30 sec.

Awesome workout!! Weights are up by 10-20 lbs. on most lifts. I hit the 200 on the trap bar dead for 3 reps, felt like I could do more. I tried what RipStone suggested for a warm-up and that worked great! Split squats are a little touch, but they're getting better. Hyperextensions were pretty sick, my legs were pumped and shaking during the set, really crazy feeling. Shrugs went well, I don't understand if my pinching should be increased or not, I tried adding 2.5 lb. to it, but it seemed to difficult.

Overall: A

[Patrick McGuffin]

I just read the westside article, how long have you been doing it? It seems interesting.Anyways good luck on your training. :)

[Kellen Waltman]

I just read the westside article, how long have you been doing it? It seems interesting.Anyways good luck on your training. :)
I have bee doing it for a little over a month now. This program is really great, I love it. Thanks for stopping by. :)

[Kellen Waltman]

Dumbbell Swiss Ball Press
35x 15, 30x 22, 30x 20 +5 lb. -5 reps 2nd +1 rep 3rd +3 reps

Bent-Over Dumbbell Rows
45x 12, 65x 10, 85x 8 +5 lb.
-superset-
Seated Dumbbell Power Clean
20x 15, 20x 15, 25x 12 +3 reps 2nd +5 reps -5 lb. 3rd +2 reps

Bradford Press
70x 15, 75x 12, 80x 10 +5 lb.

Alternate Dumbbell Curl
25x 12, 25x 12, 30x 10
-superset-
Rope Pressdown
60x 12, 80x 12, 100x 10

Leg Raise
x 10, x 10, x 10
-superset-
Lateral Bridge
x 30 sec., x 30 sec., x 30 sec.

Not the best workout today, got some increases in weight. My arms were really fatigued for some reason, so nothing moved there. The rows were hell, the 85's handles were pretty shitty and hurt my hand during the set. Bradford press went well, I got a really weak military press.

Overall: B

[Kellen Waltman]

Weight: 217.5 +4.3 lb.
Body fat: 32.5%

My diet has been lacking lately, so this week I am focusing on getting the meals in and eating right.

My Goals:
- Bench 150 for 1 rep
- Squat 270 for 1 rep
- Dead lift 270 for 1 rep
- Hit 230 at 20-25% body fat

These goals I hope to complete by the transition season to the in-season. I have a good 8 months when the dead line is. So hopefully I will stick with my goals and keep lifting. My bench is really weak right now, so my thoughts are to not push it and gradually raise it. But if I can go over, I will.

[Kellen Waltman]

Incline Bench Press
110x 5 +5 lb.

Flat Dumbbell Press
40x 10, 45x 8, 50x 4 +5 lb. 3rd -2 reps

Chest Supported Row
105x 12, 155x 10, 200x 8 +5 lb.
-superset-
Rear Delt Flyes
20x 12, 20x 12, 20x 12

Zottmann Curl
25x 12, 25x 12, 25x 12 +5 lb.

Decline Sit-up x 15
Leg Lift x 15 +3 reps
Ab Machine 100x 15
Crunches x 15

Good workout today. Incline presses felt good, I probably could have hit 115 today, but I thought I would play it safe. The last set of the dumbbell presses were tough, the 50's were tough to get up and only got the 4 instead of the 6 I was intending to get. Rows went well as always, finally got the 200 for 8. No ab wheel because I couldn't find the damn thing.

Overall: A

[patrick w.]

great workout! You just keep on progressing every week! Way to go.

[Kellen Waltman]

great workout! You just keep on progressing every week! Way to go.

Thanks Patrick.

[Kellen Waltman]

Trap Bar Deadlift
210x 5 +10 lb. +5 reps

Bulgarian Split Squat
50x 12, 50x 12, 50x 12 -10 lb.

Hyperextension
45x 15, 45x 15, 45x 15

Dumbbell Shrug
45x 15, 65x 15, 75x 15 -20 lb. 2nd -10 lb. +3 reps 3rd -10 lb. +5 reps
-superset-
Plate Pinching
20x 30 sec., 20x 30 sec., 20x 30 sec.,

Took it easy today, I hit the deadlifts very well today, quite happy about them. Took everything else easy and focused on getting a full range of motion and form. And I feel I need to deload next week to help my CNS. My last workout is this thursday and I am off to my family for Christmas.

Overall: C

[patrick w.]

My last workout is this thursday and I am off to my family for Christmas.



have fun! merry christmas.

[Kellen Waltman]

have fun! merry christmas.

Thanks, have a good one also.

[Kellen Waltman]

Swiss Ball Press
25x 35, 25x 30, 25x 30

Bent-Over Dumbbell Row
45x 12, 65x 12, 85x 12
-superset-
Seated Dumbbell Power Clean
25x 10, 25x 12, 25x 10

Bradford Press
70x 15, 80x 12, 85x 10

Dumbbell Alternate Curl
25x 12, 25x 12, 25x 12
-superset-
Rope Pressdown
80x 12, 100x 10, 100x 10

Hanging Leg Raises
x 10, x 10
-superset-
x 30 sec., x 30 sec.

Keeping it light, really should have stopped after the 5-week period, but kept going. I feel weird right now (sore and half sick, but I am still with it). I am just going to take the holiday break easy and hit back when I return. Talked to a few people in the gym tonight, they were helping me out and stuff (I guess they recognize me).

Overall: C