[quote]calistatepatrol wrote:
[quote]SickDevildog wrote:
[quote]calistatepatrol wrote:
Great Job!!!
How do u like b like a b ass ?
Is is worth buying ?
Tom [/quote]
It’s a solid program imo, especially if you have a busy job/life besides lifting. Definitely worth the money if WSFSB is too high volume for you.
[/quote]
Thanks for the advice I Am new to allof
this and I have been checking out joes site
thanks [/quote]
no problemo
I just bought built like a badass. Going
to give it a try. I look forward to following your progress.
Tom
How would you handle the main lifts if your were a newby and had never maxed on the main lifts?
[quote]calistatepatrol wrote:
How would you handle the main lifts if your were a newby and had never maxed on the main lifts?
[/quote]
Not sure man, I think you’d be better off asking that question over in the bodybuilding section.
my macros disappeared from yesterday:
12/09/09
p/f/c/cals
256/85/230/2709
12/10/09
OFF
p/f/c/cals
216/112/175/2572
Ok thanks will do
OK, went shopping and bought a shitload of rice, tuna, Steaks, chicken breasts, eggs, plus some bananas and apples. I’ll up my carbs too 400ish tomorrow (legday)and protein will be around 240 since I’m at around 20% BF @ 234. the only fat I’m going to get is from the 2.4lb Angus chuck roast that I’ll be munching on throughout the day.
[quote]calistatepatrol wrote:
I just bought built like a badass. Going
to give it a try. I look forward to following your progress.
Tom [/quote]
You’re the 3rd person I got to buy the book since I started this routine, Defranco should be paying me commission lol.
Just to let you know that some peoples are reading…
Seriously i bought it the first day it was released, Its a good program, almost same as ws4sb but with some finisher and a few minor twist. I was a bit disapointed with the ebook being 22 pages only for 45$ But i guess everybody wants to make money at one point and Defranco did provide some free stuff and free time on the web.
Anyway i might give it a shoot very soon…not sure still but i might include some stuff from the ebook in my training.!
Anyway good luck !
[quote]crankMAN wrote:
Just to let you know that some peoples are reading…
Seriously i bought it the first day it was released, Its a good program, almost same as ws4sb but with some finisher and a few minor twist. I was a bit disapointed with the ebook being 22 pages only for 45$ But i guess everybody wants to make money at one point and Defranco did provide some free stuff and free time on the web.
Anyway i might give it a shoot very soon…not sure still but i might include some stuff from the ebook in my training.!
Anyway good luck ![/quote]
Thanks, same to you.
12/11/09
Day 7
Front Squat
2x8x135
245x6
258x4
278x2
278x2
Power Clean + Press
5x135
2x185
2x185
2x185
1x185
1x185
A1 Ball Ham Curls
A2 Weighted Eagle Sit Ups
3x15
2x15x25 1x12x25 (abs fried)
Alternating Lunges
2x45sex @BW
Elliptical
1 mile @ 9:05
I’ll update with macros later on tonight, been munching on rice and steak all day with a few protein shakes in between.
12/11/09
macros
p/f/c/cals
322/52/310/2996
I’ll stick to ~300 grams of carbs on training days for now, I want to see how I respond before upping them any more.
Why did you add power clean & press ?
[quote]crankMAN wrote:
Why did you add power clean & press ?[/quote]
bulgarian split squat jumps felt like meh so I did a different explosive lift instead
Good switch from the split squat jumps to the power clean and press but remember… Defranco knows what he’s doing! The reason being of course to work on explosiveness that will transfer to the bigger lifts and help you squat more pounds. Some of the strongest bastards in the WORLD use bulgarian split squat jumps on dynamic days to improve squat weight. It is what you make of it do them had fucking explode, you’ll notice a transfer over to your squat weight after a couple of weeks.
Looking good man. Remember chicken and rice all day will beat steak and rice all day* high carb, NO added fat.
To much steak has alot of fat depending on the cut. Try ‘Top Round Steak’, a leaner red meat. (HOPEFULLY YOU HAVEN’T BEEN EATING NEW YORK STRIPS ALL DAY!)
I’m telling you go for it up those carbs and keep it zero fat on training days, it won’t work well if you halfass it and have 300 gcarbs x amount of protein and x amount of added fats!
It was a lean cut of Angus chuck roast, I also trimmed off any extra fat it had before eating.
[quote]
Good switch from the split squat jumps to the power clean and press but remember… Defranco knows what he’s doing! The reason being of course to work on explosiveness that will transfer to the bigger lifts and help you squat more pounds. Some of the strongest bastards in the WORLD use bulgarian split squat jumps on dynamic days to improve squat weight. It is what you make of it do them had fucking explode, you’ll notice a transfer over to your squat weight after a couple of weeks.[/quote]
Makes sense, next time I’ll just add my own stuff to the program instead of replacing it.
OK I just read up on carb cycling, I see what you’re getting at now:
LEt’s say I take in 475 grams of carbs, and 1.25 of LBW on training days, with 10-15 grams of trace fats, that would put me at 950p 135f 1900c, does that sound about right?
12/12/09
OFF
30min jog (fasted)
p/f/c/cals
262/65/220/2513
12/13/09
OFF
30min jog (fasted)
p/f/c/cals
213/70/183/2214
12/14/09
Day 8
Bench
2x135x10
8x185
6x190
4x200
3x220
3x220
2x225
2x225
2x225
1x225
2x225
Incline DB Press:
32x30
27x30
A1 Bent DB Rows
A2 Cable Tri Pushdowns
4x12x50
2x10x80 10x70 10x60
B1 DB Shrugs
B2 Incline Rear Delt Flys
3x10x110 (w/ straps)
3x12x15
Finisher:
DL-Bent Rows-Pwr Cleans-Push Press-Squat
4x10x75
90s rest
p/f/c/cals
242/15/384/2639
diet was on point today: turkey breast, chicken drumsticks (that’s where the fat came from), 2 cups of longgrain brown rice, pita bread, an eggwhite, and 6 of scoops whey. I still feel really energized, this is motivating stuff.
12/15/09
OFF
p/f/c/cals
253/29/182/2055
Definitely under ate on protein today, need to fix that on my next offday