Brian Westgate’s Journey

Back day, love it!  I did as many different angles as I could.

Wide grip Pullups with 45lb weight - 10, 9, 8, 7 drop and do 6 body weight

Bent over narrow grip rows off floor - 4plates for 10, 4 plates + 10lbs for 10, 4 plates + 20lbs for 10, 4 plates +25lbs for 8

narrow grip pullups - 15, 12, 10

T-bar rows - 3 plates for 3 sets of 10

Machine shrugs - 3 plates a side for 4 sets of 10

Cable rows (narrow grip) - 3 sets of 10 at 230lbs (felt like my back was going to detach from my rib cage)

Dumbell shrugs - 110lbs for 3 sets of 10 (will do 120lbs next time)

Great workout should be sore tomorrow.

Meal 1 - 2 eggs 5 eggwhites, oatmeal (1/3 of a cup), omega 3 capsul, multi vitamin, coffee

Meal 2 - chilli

Workout chest and shoulders

Meal 3 - protien banana, 5 frozen strawberries and skim milk shake

Meal 4 - Steak (sirloin with montreal steak spice), sweet potato fries (no added salt) and 1 carrot

Meal 5 - tuna (breaded ala BFL), brown rice, corn and fresh pepper

Meal 6 - cottage cheese, no fat no sugar yogurt and 10 grapes

Day one of the next phase in my workout.  Taking a bit of a risk lowering my volume but I hope it keeps me from getting injured and from overtraining.  Also I am hoping it gives me the energy I need to left heavier and I hope to make my muscles look more dense.  My workout:

Inclined smith machine press - bar for 15, 135lbs for 10, 205lbs for 10, 225lbs for 6, 5, 5

Flat smith machine presses - 255lbs for 7, 6, 5, 5

Dumbell incined flyes - 50lbs for 4 sets of 12

Smith machine military press - 135lbs for 10, 155lbs for 7, 165lbs for 6, 5, 5

Seated side dumbell laterals - 30lbs for 4 sets of 10

bent over rear dumbell laterals - 40lbs for 12, 12, 12, 12

I am focusing on upper chest.  Also I stay away from front deltoid work because they are already big enough.  good workout.

After I put up my 3 month pics I cheated my face off.  I ate eerything I could that was bad for me.  Now that I have that out of my system it is time to take it to yet another new level for me.  I decided to back off a bit on the volume of my training and go from a 3 day split to a 4 day split.  This will mean I will be training each body part once a week rather than almost twice a week.  I plan on upping my weights and intensity in a hopes to really get my muscles more dense for my June 6th competition.  I loved my pics but I look a bit lanky.  I need to add some mass to my arms.  To do this I have split biceps and triceps out onto thier own day to really focus on them.  I will also be doing 2 days of HIIT cardio and on these days I will be also training calves and abs.  So calves and abs will get trained twice a week.  My diet won’t change and I will add more low carb cycles as I get cloer to the competition. 

My split will be:

Day 1 - chest and shoulders

Day 2 - biceps and triceps

Day 3 - HIIT cadio, abd and calves

Day 4 - Legs

Day 5 - Back and traps

Day 6 - Off

Davy 7 - HIIT, calves and abs

I will still do one cheat evening a week.  This still seems to be working for me.  I will give up this cheat day when I am one month out from competition (seems to keep my metabolism humming).

Take care.

Here aremy pictures and stats for my 3 month transformation.  I am very happy with the results!

I lost 14.6 lbs

I lost 3.5 inches off my waist

I lost 8.3% body fat (Which means I gained muscle)

Here is the proof:

Today is the day before my 3 month pictures.  I actually ate a fair bit today and didn’t spend a lot of efort on portion control.  For dinner and bedtime snack I avoided all salt.  I drank a lot of water today then cut it back to almost nothing by dinner time.  This little change seemed to work because I looked like a new man for my pics.  Here is what I ate: 

Meal 1 - 2 eggs 5 eggwhites, oatmeal (1/3 of a cup), omega 3 capsul, multi vitamin, coffee

Workout legs and traps

Meal 2 - protien, banana, 6 frozen strawberries and skim milk

Meal 3 - chilli

Meal 4 - chilli

Around 5:00 start cutting out water

Meal 5 - 1 large chicken breast, baked sweet potato and fresh cutt up peppers

Meal 6 - 1 chicken breast and 3 fresh strawberries

I was surprised how well I did on my interval cardio today.  Very fast.  I felt great.

I started at 10 km/hr then upped it to 15 km/hr for 16 minutes (1 minute of each 8 times).  On my last 4 minutes I did 10, 15.5, 10, 16!  felt great.  I then went and did 5 calf excercises and 6 ab excercises.

Here is what I ate:

Meal 1 - 2 eggs 5 eggwhites, oatmeal (1/3 of a cup), omega 3 capsul, multi vitamin, coffee

Meal 2 - turkey breast and red pepper whole wheat wrap (included a piece of ham to up the protien)

Meal 3 - protien and gatorade

Meal 4 - tuna, red pepper whole wheat wrap

Meal 5 - chilli

Meal 6 - cottage cheese, no fat no sugar yogurt and 6 grapes

Energy was so low after low carbs that I missed a workout today.

Here is what I ate:

Meal 1 - 2 eggs 5 eggwhites, oatmeal (1/3 of a cup), omega 3 capsul, multi vitamin, coffee

Meal 2 - chicken, pineapple, spinich whole wheat wrap

Meal 3 - chicken, pineapple, spinich whole wheat wrap

Meal 4 - cottage cheese, no fat no sugar yogurt and 6 grapes

Meal 5 - lasagna (2 pieces)

Meal 6 - cottage cheese, no fat no sugar yogurt and 6 grapes