DB Incline Curl
40x10, 40x5
Hammer Curl
30x8, 30x4
I don’t know if I like this as much. I kept the # of sets at the minimum so I can adjust if I like it. On the superset, no rest between the pairs, 2 min between each superset. Then I did 60-120 sec rest from there afterwords. It took me 75mins to complete the workout (incl. warmup). I’m used to a good chest/back/arm pump from upper ME days, and today there wasn’t one at all… maybe not enough volume, I don’t know.
Once again, I’m not totally sure I like this variation of WS4SB. I had 60-90 sec rest on the bench, no rest between supersets, and 2 mins between sets. I finished in 45 mins easily and felt like I had a lot more energy left. I’m going to do lower me later today and give this ws4sb another shot next week before I make a final decision.
Oh yeah, weight is still 195ish… depending on how much food I have in my stomach lol, I just need to get to 200… I know more food, more food… but Im not in a huge rush to put on any more fat so goal is 200 by Oct and maintain that through the winter I guess
HS Iso Row / Face Pull Superset
270x12 / 80x12
270x12 / 80x12
1-arm: 135x12 / 80x12
BB Shrug
135x12, 135x12, 135x12
Seated DB Curl
35x12, 35x12
Standing DB Hammer Curl (alternating)
25x10, 25x8
Weight is up to 198… today took me a little less time than last week to get it all done. I’m still deciding on whether I’ll stick to this routine or go back to the original version.
Few things here. After my first work set, I started getting the urge to go take a huge shit. Instead of just going, because I didn’t want to lose my box or the rack, I just tried to push through it… and that was hard.
Secondly, just sitting on the box, I am parallel. But Squatting I am just above. What gives? How do I get my hips lower?
DB Walking Lunge
50x18, 50x14, 50x12
I tried not to push it to 20 reps on the first set to try and increase overall volume… no good.
200! woot.
I had the scale at 150, with the 50lb slider and it got to 200 before it balanced.
Then I tried to just move the big slider to 200 and it was a hair off, but close enough for me to count it.
Incline Bench
95x5, 115x5, 135x5
145x5, 155x5, 165x5
175xfail
I took 60-120 sec rests up to 155 then just 3 min rests, compared to before I was doing about 3 min rest from 135 up. I’m thinking this held me back.
DB Bench
60x15, 60x12
HS Iso Row / Face Pull Superset
270x12 / 100x12
270x12 / 80x12
270x10 / 80x10
1-arm: 135x12 / 80x10
I started at 100 by accident not realizing someone had changed the weight stack.
BB Shrug
135x15
185x8
185x8
I was going light, trying to get full ROM and holding it at the top previously. I do not feel I can do that with 185.
DB Seated Curl
40x11, 35x9
DB Alt. Hammer Curl
30x5
25x9
18" Box Squat
135, 145, 155, 165
175x8
185x8
175x6
I forced out 185x8 and dropped back to 175. I should have just done straight sets instead of increasing weight.
DB Walking Lunge
50x16
50x14
50x12
I dunno, still losing reps on this one. I don’t know if I’m making it harder by taking longer strides or what.
Squat
barx5, 95x5, 135x5, 185x5
205x3, 225x3, 245x1
My abs were really sore from the pull ups. I felt like I wasn’t able to stabilize the weight and it just felt really heavy.
Upper RE days, I was missing the Medial delt exercise. I don’t know how I missed this.
On Upper ME, its too much of a pain to run from the HS row to a cable station. I’ll sub face pulls for rear delt flys because I can easily superset those. I’ll keep face pulls on Upper RE.
I am going to ditch lower RE/DE, and move towards the “Washed up Meathead” version for a few reasons. I was sick yesterday and missed my Tue workout. This got me to thinking. How productive has the extra lower day been? I honestly don’t think I’ve seen much carryover at all.
The washed up meathead is basically the same layout as WS4SB (1) with
M: Upper ME
W: Lower ME
F: Upper RE
and then Saturday is a ‘vanity’ day.
This will be good for a few reasons. One, my arms are never sore and aren’t growing as fast as I’d like. Two, I can throw in cardio here if I feel, or do some power movements. Three, this will give me more time to relax after work…and I can go back to prepping food more often.
Oh ya, so today is Lower ME. I am going to deadlift again. I am curious as to what happens for a few reasons.
my finger is still tender but I am going to say fuck it
last time i got sick, but i blame accutane which is out of my system rightn ow
its been sooooo long
I’ll prob do like
135x5, 225x5, 275x5, 295x5, 315x5
if my grip doesn’t bother me
or I might just do tripples
135x5, 225x5, 275x5, 295x3, 315x3, 335x3
overall keeping the volume down some to get back into it.
Deadlift
135x5, 225x5
275x5, 295x5
315x3, 335x1
Overall, pretty satisfied… even though my old PR was 405, and I’ve nailed 340x5… but this was all with chalk, before my finger incident, and while training deadlift regularly.
DB Walking Lunge
65x10x4
GHR
6, 6, 6
Standing Cable Ab Pulldown
100x12
Leg Raises
12
HS Wtd Crunch
120x12
Back and forearms sore from Wed
That affected my grip on pullups majorly
Then I wasnt used to the extra shoulder work and I failed early on the 50’s so I did a set of lat raises
Shoulders on fire, could hardly do shrugs
Triceps also burnt out lol
Decline Bench
50x15
55x15
60x12
60x10
This was done at a slightly higher decline than before.
Neutral Grip Chin / Face Pull Superset
8 / 70x12
8 / 70x12
5 / 70x12
3,dropset Latpulldown 100x12 / 70x12
I used less weight on the facepulls to try to get the chin reps up.
DB Shoulder Press
40x12
45x10
50x7
DB Lat Raise
20x10