Westside Training Template

**Liftin'heavy** · 03-25-2005, 02:54 AM

SUNDAY- SPEED DAY FOR BENCH
BENCH 8-10 sets of 3reps(use 50% of 1 rep max, 1 minute between sets, all reps should be done controlled but explosively)
FRONT PRESSES 3sets of 3-5reps(pick one shoulder movement)
STANDING FRONT PRESS
DB PRESSES
TRICEP MOVEMENT- one exercise, reps 10-15, one minute rest between sets
DB EXTENSIONS, DB EXT. W/ ELBOWS FLARED,
PUSHDOWNS, SKULL CRUSHERS,
JM PRESSES,etc
UPPER BACK MOVEMENT- 3sets of 10-12 reps
LAT PULLDOWNS, BENT-ROWS, CABLE ROWS,
ONE ARM DB or CABLE ROW,etc
ABS and or NECK

MONDAY- MAX EFFORT DAY FOR SQUAT & DEADLIFT
MAX EFFORT EXERCISE – choose one exercise, work to a one rep max, do not
perform exercise two weeks in a row
ZERCHER SQUATS, PIN LOCKOUTS(at different heights),
SAFETY SQUAT BAR SQUATS(off a low box),
SQUATS(off a high box), DEADLIFT(off a platform),
ARCH-BACK GOOD MORNINGS, STIFF-LEGS,
BELT SQUATS, SUMO DEADLIFTS,(all exercises can be
Enhanced with bands. Also keep a record of max lifts)
LEG CURLS 3-4 sets of 5-7 reps
LOWER BACK MOVEMENT- switch every 3 weeks
STIFF-LEGS(not to be done when using as a max effort exercise),
PULL THROUGHS, HYPERS, REVERSE HYPERS,etc
UPPER BACK MOVEMENT- 3sets of 5-7 reps
BICEPS and ABS

WEDNESDAY- MAX EFFORT DAY FOR BENCH
MAX EFFORT EXERCISE – same directions as for max day for squat and deadlift
BOARD PRESSES, CAMBER BAR PRESSES, FLOOR
PRESSES, DECLINE PRESSES, DB FOR REPS, REVERSE
BAND PRESSES, LOCKOUTS, CLOSE GRIP PRESSES
INCLINE PRESSES,etc
TRICEP MOVEMENT-pick two, keep reps 3-7, take longer between sets for optimum recovery, 3sets each
BACK MOVEMENT- keep reps 10-12 for 3sets
ABS and or NECK

FRIDAY- SPEED DAY FOR SQUAT
BOX SQUATS 6-10 sets of 2 reps with 50-60% of one rep max, one minute rest
LEG CURLS 3sets of 10 reps
LOWER BACK MOVEMENT- same exercise as Mondays but lighter and more reps
SHRUGS 3sets of 10-15 reps as heavy as you can handle it
BICEPS and ABS

bigcity · 03-25-2005, 09:39 AM

Thanx good stuff I have people ask me about westside all the time

**Liftin'heavy** · 03-26-2005, 01:08 PM

If you have any questions let me know.

Fury20 · 03-27-2005, 04:07 PM

are the sets for biceps the same as triceps? also, what are the sets/reps for abs and lower back?

Thanx for the post!!! I have been looking for basic info on a Westside split.

Fury

**Liftin'heavy** · 03-27-2005, 05:36 PM

Biceps are something that I mess aound with but not take them too seriously. If I were bb'ing it would be a different story. I suggest you go by the way you feel. Abs are very important however. I like to alternate training them heavy w/low reps with a higher rep movement on another day. For the lower back train low reps(3-5) on ME day and higher reps(10-15) on DE day.

Fury20 · 03-27-2005, 06:10 PM

thanx bro.

When you work to an 1RM, how many sets does that usually entail?
would it be like 10,8,6,4,2,1 or more/less sets?

**Liftin'heavy** · 03-27-2005, 08:56 PM

I guess that depends on you. What kind of weight jumps do you like to make. I mean if your max on the bench is 400lbs, do you like making plate jumps(135, 225, 315, 405) or do you like making jumps like 135, 185, 225, 275 working up to your max(or some other combination). To each his own. There are no set rules. I guess you would make sure you were good annd warmed up with a lighter weight and as you got heavier you would drop your reps.

Fury20 · 03-28-2005, 08:28 PM

Thanx again Liftin'Heavy.

For the record i am collecting as much information as i can on different training systems and styles.

Future · 03-28-2005, 11:12 PM

Well, Westside is the best for powerlifting that is for sure.

big_byrd52 · 03-29-2005, 03:36 PM

Hey liftnheavy, this isnt too much different than what i have layed out for the next few weeks. just concentrating on form for lifts more since i havent done them in a while or been in my gear. gotta make sure it fits cause i have lost weight. about the percents? is that of the shirted and suited maxes? 50% of a shirted max raw isnt going to be very fast, at least not for me! u are supposed to wear briefs on speed squats correct? or suit straps down.

i gotta say u lay that out much more clearly than i have seen Louie try to do it! No disrespect, or should i say blasphamy intended, but his writings are all over the place! i really like this template, so ill follow it except for the shirt work.

On ME Sq/DL, does it matter how u rotate the exercises? like say arching, rounded, or squating movement? Since i have not been pulling much, and i have 7 weeks, can i alternate pulls and suited squats for the next 6 weeks?

louza · 03-29-2005, 10:11 PM

Might be a bit of a noob question here but...

Would a relatively new trainee like myself who has only 6 months of heavy training under his belt be more than likely to over train on this version of westside?

I'm quite sure I have a relatively high level of natural GPP and recover slightly better than most, but nothing outstanding.

I've been doing a westside 4 day split with a fair bit less volume than this, aswell as doing rugby training, and feel that I'm handling this fine.

Would you recommend I have a go at the above version of westside?

big_byrd52 · 03-29-2005, 10:15 PM

Well i did the ME DL day tonight and it was long as hell! i drank my postworkout shake in the middle of it cause i was dragging ass! the DL part took forever with a few guys doing it! i was so spent at the end i skipped bis and calves. ill have to hit em on weds till i get used to this. other than that, it felt great.

**Liftin'heavy** · 03-31-2005, 03:45 AM

Quote:

Originally Posted by big_byrd52

Hey liftnheavy, this isnt too much different than what i have layed out for the next few weeks. just concentrating on form for lifts more since i havent done them in a while or been in my gear. gotta make sure it fits cause i have lost weight. about the percents? is that of the shirted and suited maxes? 50% of a shirted max raw isnt going to be very fast, at least not for me! u are supposed to wear briefs on speed squats correct? or suit straps down.

i gotta say u lay that out much more clearly than i have seen Louie try to do it! No disrespect, or should i say blasphamy intended, but his writings are all over the place! i really like this template, so ill follow it except for the shirt work.

On ME Sq/DL, does it matter how u rotate the exercises? like say arching, rounded, or squating movement? Since i have not been pulling much, and i have 7 weeks, can i alternate pulls and suited squats for the next 6 weeks?

Bigbyrd, use 50% of your raw max, 40% if you are using chains or bands. Use briefs or squat suit with straps down for speed squats. It does not matter how you rotate your exercises. Just listen to your body. Too much pulling will put a hurtin' on your CNS. I wouldn't do anything too heavy two weeks out from your meet. Two weeks out the work is done.

I know what you mean about Lou. LOL!

**Liftin'heavy** · 03-31-2005, 03:52 AM

Quote:

Originally Posted by louza

Might be a bit of a noob question here but...

Would a relatively new trainee like myself who has only 6 months of heavy training under his belt be more than likely to over train on this version of westside?

I'm quite sure I have a relatively high level of natural GPP and recover slightly better than most, but nothing outstanding.

I've been doing a westside 4 day split with a fair bit less volume than this, aswell as doing rugby training, and feel that I'm handling this fine.

Would you recommend I have a go at the above version of westside?

Remember, this is just a template. You put in what you think you need. Now, doing this routine doesn't mean that you have to do every exercise everytime. Hell, Sunday is my ME bench day and all I did was shirt work and upper back work and I was done. My ass was dragging and I wasn't going to force the issue. Forcing the issue leads to overtraining. Instead I lived to fight another day.

Jay · 06-11-2005, 11:07 PM

Liftin'heavy,Its funny that I just happen to come on this thread.I was reading an article on westside barbell training the other day,and I really had a question,but no one to ask.Then I decided to check out the powerlifting section,I find out that your from the Westside barbell club.Interesting.

Anyway,I was reading an article about WBB/L. simmons training methods,and it said that they/you guys avoid CNS burnout by switching exercises on ME day frequently(incline bench,floor press ETC).
My question is how exactly does this avoid CNS burnout?I dont see how Max effort on incline press is anyless intense on the body then a floor press.Its it possible that I did just didn't understand exactly what the article was talking about?

Could you please explain this farther L'heavy?
Thanks.

Future · 06-11-2005, 11:36 PM

Wow. A tough one. Maybe Mel Siff might help with this or Fred Hatfield. I am guessing that it's just the rotation of the exercises themselves that aids this CNS overload. Although some exercises are still "pressing" type movements they still are different and that keeps the CNS from getting too taxed. I think...

Future · 06-11-2005, 11:41 PM

Quote:

Scientific research has shown that continually lifting weights above 90% 1RM, on the same lift, yields an over training effect on the central nervous system (CNS) after approximately 3-6 weeks (Linear). By consistently rotating Max Effort lifts (Conjugate) the CNS is able to adapt to the high intensity work load, thereby allowing the continual usage of weights in excess of 90%1RM. This also applies to skill work and conditioning. By consistently rotating high intensity motor skill work the fighter is able train sport specific skill work/conditioning at max intensities throughout the training year.

I hope this helps.

Jay · 06-12-2005, 12:14 AM

Hey future,that was almost exactly what I read, except it was dealing with power lifting and not fighting/ sports training.
I still am puzzled though.It was always my understanding that cns burnout was not a bodypart/ exercise problem,but a body problem.I mean when people talk about CNS burnout,they usually refer to it based on to much volume,going to failure every workout etc. and not because someone is doing a certain exercise over 90% of 1rm to frequent.It would seem that doing 90% of 1rm in one exercise would be just as intense as doing it on another,unless maybe the weight was greatly decreased because your lift is not where as strong in one exercise than another.

We all know that WBB produces some of the strongest PL'ers in the world,so I am not arguing rather or not anything works,just qurious how it works.

**Liftin'heavy** · 06-12-2005, 10:33 PM

Jay, I'm not a bullshitter so I won't try and tell you the science behind it. But I know from experience that hitting the same exercise week after week and maxing out at it will lead to overtraining. I think anyone will tell you that. Not only does the WS program specify to change your ME exercise every week but also from time to time change your rep scheme. Working up to max effort single is great but how about a ME triple or take a weight and rep it out til you can't do'em anymore(we do it with db's all the time). Believe me it's still possible to overtrain this way. That's why everyone in the iron game needs to listen to one's body and know when to back off. It's great to have the head and heart to train heavy but it takes a smart lifter to know when enough is enough. Everyone is different.

Jay · 06-13-2005, 12:51 AM

Sounds good to me Liftin'heavy.
Thansk for replying.

Also,thats pretty cool that you get to train at the legendary westside barbell club.I bet the amount of weights stocked up in that place is amazing.2 lifters doing the ME squats would probably use every weight plate at my gym.
Good luck with your training.

Casanova880 · 06-14-2005, 11:07 PM

This is a really great thread, and I have built a decent WS based program from your previous template. What I was wondering was about upper back training. It looks like there is upper back training in almost every workout. Now I must admit I dont do that. I cant see not overtraining. I have read almost all the articles on the WSB website and while it clearly promotes this it doesnt say why. So my question is simply: why so much UB training and how do you avoid overtraining your upper back?

**Liftin'heavy** · 06-15-2005, 03:10 AM

Quote:

Originally Posted by Casanova880

This is a really great thread, and I have built a decent WS based program from your previous template. What I was wondering was about upper back training. It looks like there is upper back training in almost every workout. Now I must admit I dont do that. I cant see not overtraining. I have read almost all the articles on the WSB website and while it clearly promotes this it doesnt say why. So my question is simply: why so much UB training and how do you avoid overtraining your upper back?

Switch your upper back exercises every time you train it. Also, switch up the rep scheme. One day hit high reps, the next low reps and heavy. There's a shitload of exercises for the back so you won't be limited. Also, if you need to drop an exercise due to time restraints or what ever, drop the back exercise for the day. It won't hurt ya.

The reason why we hit a back movement everyday because it's hard to devote an entire back workout within those four days of the template. I believe it's hard to overtrain the back because it's made up of so many muscle groups. Not that it can't be done but I haven't had any problems. Knock on iron. LOL!!!

CaptAmera9 · 06-15-2005, 10:48 AM

Great thread, quality info in it. When running this routine do you stay on a 2on 1off 1on 1off 1on 1off like that schedule shows. Or is it how the person feels?

**Liftin'heavy** · 06-16-2005, 03:23 AM

I imagine you can do what you want or what feels best for you. At WS it's Sunday, Monday, Wednesday, Friday.

Future · 06-16-2005, 10:28 AM

Yeah, I followed what Louie generally outlined. I did the same split.

03-25-2005, 02:54 AM	#1
Liftin'heavy IM Moderator Join Date: Jan 2005 Location: Columbus, OH Posts: 800	Westside Training Template SUNDAY- SPEED DAY FOR BENCH BENCH 8-10 sets of 3reps(use 50% of 1 rep max, 1 minute between sets, all reps should be done controlled but explosively) FRONT PRESSES 3sets of 3-5reps(pick one shoulder movement) STANDING FRONT PRESS DB PRESSES TRICEP MOVEMENT- one exercise, reps 10-15, one minute rest between sets DB EXTENSIONS, DB EXT. W/ ELBOWS FLARED, PUSHDOWNS, SKULL CRUSHERS, JM PRESSES,etc UPPER BACK MOVEMENT- 3sets of 10-12 reps LAT PULLDOWNS, BENT-ROWS, CABLE ROWS, ONE ARM DB or CABLE ROW,etc ABS and or NECK MONDAY- MAX EFFORT DAY FOR SQUAT & DEADLIFT MAX EFFORT EXERCISE – choose one exercise, work to a one rep max, do not perform exercise two weeks in a row ZERCHER SQUATS, PIN LOCKOUTS(at different heights), SAFETY SQUAT BAR SQUATS(off a low box), SQUATS(off a high box), DEADLIFT(off a platform), ARCH-BACK GOOD MORNINGS, STIFF-LEGS, BELT SQUATS, SUMO DEADLIFTS,(all exercises can be Enhanced with bands. Also keep a record of max lifts) LEG CURLS 3-4 sets of 5-7 reps LOWER BACK MOVEMENT- switch every 3 weeks STIFF-LEGS(not to be done when using as a max effort exercise), PULL THROUGHS, HYPERS, REVERSE HYPERS,etc UPPER BACK MOVEMENT- 3sets of 5-7 reps BICEPS and ABS WEDNESDAY- MAX EFFORT DAY FOR BENCH MAX EFFORT EXERCISE – same directions as for max day for squat and deadlift BOARD PRESSES, CAMBER BAR PRESSES, FLOOR PRESSES, DECLINE PRESSES, DB FOR REPS, REVERSE BAND PRESSES, LOCKOUTS, CLOSE GRIP PRESSES INCLINE PRESSES,etc TRICEP MOVEMENT-pick two, keep reps 3-7, take longer between sets for optimum recovery, 3sets each BACK MOVEMENT- keep reps 10-12 for 3sets ABS and or NECK FRIDAY- SPEED DAY FOR SQUAT BOX SQUATS 6-10 sets of 2 reps with 50-60% of one rep max, one minute rest LEG CURLS 3sets of 10 reps LOWER BACK MOVEMENT- same exercise as Mondays but lighter and more reps SHRUGS 3sets of 10-15 reps as heavy as you can handle it BICEPS and ABS __________________ Elitefitnesssystems.com bigmike@elitefts.com METAL SportsGear Xtremeformulations.com Hercules Gym, Syracuse New York houseofstrong.com

03-25-2005, 09:39 AM	#2
bigcity IntenseMuscle VIP Member/ Intense Set of the Month May 2007 Join Date: Jan 2005 Location: In my own reality Posts: 2,893	Thanx good stuff I have people ask me about westside all the time __________________ Limousine ridin, jet flying, kiss stealin, wheelin dealing, son of a gun WHOOOO!!!!

03-26-2005, 01:08 PM	#3
Liftin'heavy IM Moderator Join Date: Jan 2005 Location: Columbus, OH Posts: 800	If you have any questions let me know. __________________ Elitefitnesssystems.com bigmike@elitefts.com METAL SportsGear Xtremeformulations.com Hercules Gym, Syracuse New York houseofstrong.com

03-27-2005, 05:36 PM	#5
Liftin'heavy IM Moderator Join Date: Jan 2005 Location: Columbus, OH Posts: 800	Biceps are something that I mess aound with but not take them too seriously. If I were bb'ing it would be a different story. I suggest you go by the way you feel. Abs are very important however. I like to alternate training them heavy w/low reps with a higher rep movement on another day. For the lower back train low reps(3-5) on ME day and higher reps(10-15) on DE day. __________________ Elitefitnesssystems.com bigmike@elitefts.com METAL SportsGear Xtremeformulations.com Hercules Gym, Syracuse New York houseofstrong.com

03-27-2005, 08:56 PM	#7
Liftin'heavy IM Moderator Join Date: Jan 2005 Location: Columbus, OH Posts: 800	I guess that depends on you. What kind of weight jumps do you like to make. I mean if your max on the bench is 400lbs, do you like making plate jumps(135, 225, 315, 405) or do you like making jumps like 135, 185, 225, 275 working up to your max(or some other combination). To each his own. There are no set rules. I guess you would make sure you were good annd warmed up with a lighter weight and as you got heavier you would drop your reps. __________________ Elitefitnesssystems.com bigmike@elitefts.com METAL SportsGear Xtremeformulations.com Hercules Gym, Syracuse New York houseofstrong.com

03-27-2005, 04:07 PM	#4
Fury20 New Member Join Date: Feb 2005 Posts: 56	are the sets for biceps the same as triceps? also, what are the sets/reps for abs and lower back? Thanx for the post!!! I have been looking for basic info on a Westside split. Fury

03-27-2005, 06:10 PM	#6
Fury20 New Member Join Date: Feb 2005 Posts: 56	thanx bro. When you work to an 1RM, how many sets does that usually entail? would it be like 10,8,6,4,2,1 or more/less sets?

03-28-2005, 08:28 PM	#8
Fury20 New Member Join Date: Feb 2005 Posts: 56	Thanx again Liftin'Heavy. For the record i am collecting as much information as i can on different training systems and styles.

03-28-2005, 11:12 PM	#9
Future Super-heavyweight Member Join Date: May 2004 Posts: 5,853	Well, Westside is the best for powerlifting that is for sure. __________________ Team Skip Client

03-29-2005, 03:36 PM	#10
big_byrd52 Bantamweight Member Join Date: Feb 2004 Posts: 202	Hey liftnheavy, this isnt too much different than what i have layed out for the next few weeks. just concentrating on form for lifts more since i havent done them in a while or been in my gear. gotta make sure it fits cause i have lost weight. about the percents? is that of the shirted and suited maxes? 50% of a shirted max raw isnt going to be very fast, at least not for me! u are supposed to wear briefs on speed squats correct? or suit straps down. i gotta say u lay that out much more clearly than i have seen Louie try to do it! No disrespect, or should i say blasphamy intended, but his writings are all over the place! i really like this template, so ill follow it except for the shirt work. On ME Sq/DL, does it matter how u rotate the exercises? like say arching, rounded, or squating movement? Since i have not been pulling much, and i have 7 weeks, can i alternate pulls and suited squats for the next 6 weeks? __________________ Follow your dreams but dont let your life become one. -Vander V

03-29-2005, 10:11 PM	#11
louza New Member Join Date: Feb 2005 Posts: 11	Might be a bit of a noob question here but... Would a relatively new trainee like myself who has only 6 months of heavy training under his belt be more than likely to over train on this version of westside? I'm quite sure I have a relatively high level of natural GPP and recover slightly better than most, but nothing outstanding. I've been doing a westside 4 day split with a fair bit less volume than this, aswell as doing rugby training, and feel that I'm handling this fine. Would you recommend I have a go at the above version of westside?

03-29-2005, 10:15 PM	#12
big_byrd52 Bantamweight Member Join Date: Feb 2004 Posts: 202	Well i did the ME DL day tonight and it was long as hell! i drank my postworkout shake in the middle of it cause i was dragging ass! the DL part took forever with a few guys doing it! i was so spent at the end i skipped bis and calves. ill have to hit em on weds till i get used to this. other than that, it felt great. __________________ Follow your dreams but dont let your life become one. -Vander V

06-11-2005, 11:07 PM	#15
Jay Overanalyze Everything Join Date: Mar 2005 Posts: 93	Liftin'heavy,Its funny that I just happen to come on this thread.I was reading an article on westside barbell training the other day,and I really had a question,but no one to ask.Then I decided to check out the powerlifting section,I find out that your from the Westside barbell club.Interesting. Anyway,I was reading an article about WBB/L. simmons training methods,and it said that they/you guys avoid CNS burnout by switching exercises on ME day frequently(incline bench,floor press ETC). My question is how exactly does this avoid CNS burnout?I dont see how Max effort on incline press is anyless intense on the body then a floor press.Its it possible that I did just didn't understand exactly what the article was talking about? Could you please explain this farther L'heavy? Thanks.

06-11-2005, 11:36 PM	#16
Future Super-heavyweight Member Join Date: May 2004 Posts: 5,853	Wow. A tough one. Maybe Mel Siff might help with this or Fred Hatfield. I am guessing that it's just the rotation of the exercises themselves that aids this CNS overload. Although some exercises are still "pressing" type movements they still are different and that keeps the CNS from getting too taxed. I think... __________________ Team Skip Client

06-12-2005, 12:14 AM	#18
Jay Overanalyze Everything Join Date: Mar 2005 Posts: 93	Hey future,that was almost exactly what I read, except it was dealing with power lifting and not fighting/ sports training. I still am puzzled though.It was always my understanding that cns burnout was not a bodypart/ exercise problem,but a body problem.I mean when people talk about CNS burnout,they usually refer to it based on to much volume,going to failure every workout etc. and not because someone is doing a certain exercise over 90% of 1rm to frequent.It would seem that doing 90% of 1rm in one exercise would be just as intense as doing it on another,unless maybe the weight was greatly decreased because your lift is not where as strong in one exercise than another. We all know that WBB produces some of the strongest PL'ers in the world,so I am not arguing rather or not anything works,just qurious how it works.

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06-12-2005, 10:33 PM	#19
Liftin'heavy IM Moderator Join Date: Jan 2005 Location: Columbus, OH Posts: 800	Jay, I'm not a bullshitter so I won't try and tell you the science behind it. But I know from experience that hitting the same exercise week after week and maxing out at it will lead to overtraining. I think anyone will tell you that. Not only does the WS program specify to change your ME exercise every week but also from time to time change your rep scheme. Working up to max effort single is great but how about a ME triple or take a weight and rep it out til you can't do'em anymore(we do it with db's all the time). Believe me it's still possible to overtrain this way. That's why everyone in the iron game needs to listen to one's body and know when to back off. It's great to have the head and heart to train heavy but it takes a smart lifter to know when enough is enough. Everyone is different. __________________ Elitefitnesssystems.com bigmike@elitefts.com METAL SportsGear Xtremeformulations.com Hercules Gym, Syracuse New York houseofstrong.com

06-13-2005, 12:51 AM	#20
Jay Overanalyze Everything Join Date: Mar 2005 Posts: 93	Sounds good to me Liftin'heavy. Thansk for replying. Also,thats pretty cool that you get to train at the legendary westside barbell club.I bet the amount of weights stocked up in that place is amazing.2 lifters doing the ME squats would probably use every weight plate at my gym. Good luck with your training.

06-14-2005, 11:07 PM	#21
Casanova880 New Member Join Date: Jan 2005 Posts: 9	This is a really great thread, and I have built a decent WS based program from your previous template. What I was wondering was about upper back training. It looks like there is upper back training in almost every workout. Now I must admit I dont do that. I cant see not overtraining. I have read almost all the articles on the WSB website and while it clearly promotes this it doesnt say why. So my question is simply: why so much UB training and how do you avoid overtraining your upper back?

06-15-2005, 10:48 AM	#23
CaptAmera9 New Member Join Date: Jun 2005 Posts: 34	Great thread, quality info in it. When running this routine do you stay on a 2on 1off 1on 1off 1on 1off like that schedule shows. Or is it how the person feels?

06-16-2005, 03:23 AM	#24
Liftin'heavy IM Moderator Join Date: Jan 2005 Location: Columbus, OH Posts: 800	I imagine you can do what you want or what feels best for you. At WS it's Sunday, Monday, Wednesday, Friday. __________________ Elitefitnesssystems.com bigmike@elitefts.com METAL SportsGear Xtremeformulations.com Hercules Gym, Syracuse New York houseofstrong.com

06-16-2005, 10:28 AM	#25
Future Super-heavyweight Member Join Date: May 2004 Posts: 5,853	Yeah, I followed what Louie generally outlined. I did the same split. __________________ Team Skip Client

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