Don’t worry dude, I’m lurkin’.
Gonna drop WS4SB for awhile. The program’s great, and I’ve been in a nice little groove lately, I’m just feeling beat up and the constant heavy weight is wearing on me. Gonna do a 4 day a week upper lower with the main lifts at multiple sets of 4-10 and assistance work at multiple sets of 8-20. Gonna stick with this for a few months and rotate main lifts every 4 weeks or so. Gonna throw in some short sprints at the end of every lower day and start all workouts with jump rope and thorough mobility work. Also gonna be eating at least 3,500 cals a day and will adjust upwards as needed. Y’all be good.
200 jump rope revs, total body foam rolling and mobility (took slightly under 15 min)
1 board bench-barx2x?,95x2x5,135x5,155x4,185x2,205x3x6. The last set of 6 was pretty tough. Not sure I’ve mentioned this but my regular bench grip is where the bend line of my thumbs touches where the knurling meets the smooth, so pretty damn close. Will add 5lbs next week.
Parallel scap retracted cable rows-50x10,100x10,120x10,130x10,140x10 + inc db’s-40’sx?,70’sx10,10,8
Db military-30’sx10,50’sx9,8 + band pulls-3x10
Arms
Awesome workout. After warm-up whole thing took maybe 50 minutes. Started on the bench with a weight I knew I’d nail and will build from there. Here’s another pic. Legs manana.
Pretty lean with a big, broad chest. Gj. Good lifting!
[quote]bugeishaAD wrote:
Pretty lean with a big, broad chest. Gj. Good lifting![/quote]
Thanks Bug. I’m definitely torso dominant. Chest and back are my 2 “strong points”, and genetics have allowed me to stay fairly lean despite drinking like a fucking fish. Looking at you, Greg and some others has inspired me to put some mass on and get back to at least 185. I love playing ball, but my hoop dreams are done. Time to put some size on.
Oh yeah, was gonna take a flex pic but everytime I was about to snap the pic people would walk by and I’d feel like a total fag and chicken out. I’ll get one up soon fa sho.
Tonight- was at a different gym so warm-up wasn’t what I wanted, but made do.
Hang cleans (same grip as bench which is wider than normal but allows for better catch position)-65x2x5,89x2x5,133x2x5,177x5x2
Atg squats-few warm-UPS then 185x3x6. Wasn’t hard, but wanted to ease into with my knees. It’s funny 'cause I’m slight above parallel box squatting in the mid 4’s, but my traditional squat is probably in the mid 2’s. I don’t care what my knees say, I’m getting to a 365 atg within a year. Did 1 set of lunges with the 50’s but my legs started cramping haha, so ended with the psp and called it.
Sw oh pullups-15
Bw squats-25
Pushups-30
Pullups-15
Bw squats-10
Pushups-5
Pullups-5
[quote]WhiteFlash wrote: I don’t care what my knees say, I’m getting to a 365 atg within a year.
[/quote]
I’m gettin em within 364 days.
[quote]scj119 wrote:
[quote]WhiteFlash wrote: I don’t care what my knees say, I’m getting to a 365 atg within a year.
[/quote]
I’m gettin em within 364 days.[/quote]
You’re goin’ down, clown!
Had to workout after breakfast which I don’t like, but slammed down a sugar fee redbull and everything was alright.
Jump rope- 200 revs, total body mobility
Explosive pushups-6x3
Standing military-105x3x8 + weighted chins-+50x3x6
Inverted rows-4x10 + db bench-85’sx8,7,7
Arms
Pretty good workout. Here’s a relaxed back pic. Excuse the shitty angle, was trying to be stealth and that’s as good as I could get.
Didn’t do the psp last night 'cause for some reason I was abnormally tired. It was like I left my battery off the charger. Anyway, picked it up and just did-
15 shoulder width pullups
15 bw squats
30 inc pushups
15 pullups
15 squats
7 inc pushups
7 pullups
7 squats
My legs (quads especially) are still insanely sore from Tuesday, but gonna push through and hit 'em tonight after work. Ya’ll be easy.
200 jump rope revs
Total body foamroll & mobilty
1-board bench-210x3x6
Nuetral scap retract cable rows-130x10,150x2x10 + db inc-70’sx3x10
Band pulls-3x10 + db military-50’sx10,8
Arms
Damn good workout. Drank yesterday from noon til about 9, ate like shit and still progressed on everything. This is all ground I’ve covered before, but still glad things are moving in the right direction. When I get to185-ish and am benching 275 for 6-ish, ill be where I was at my strongest a few years ago, though I’m using a closer grip now and plan on being a bit leaner. Legs manana.
Fuck, I wish I could do pullups with an added 50lbs.
P.S. Cute girl
[quote]GhostOD wrote:
Fuck, I wish I could do pullups with an added 50lbs.
P.S. Cute girl [/quote]
Yeah, but you’re handling weights in just about everything else that would flatten me like a bug. Thanks man, she’s pretty cool.
Felt like absolute shit all day. Had the gnarliest stomach ache and ended up leaving work about 2 hours early. Came home, chilled for a bit then went to the gym. Did-
Jump rope- 200 revs
Total body foamroll & mobility
Hangcleans-185x4 or 5x3 w/ 90 sec rest
Atg squats-195x3x6 brought my stance in just a little bit and this still felt easier than last week. I’m definitely good for at least 225x6 right now, but am gonna build up and make sure form’s on point.
Ghr’s-3x8 + standing calves
Did one set of pullups for the psp and got so light headed I thought I was gonna pass out (which has never happened to me before) so sat down for a few and called it. Think I’m gonna ditch the psp, but still do a couple of sets of pullups and pushups almost daily. Nothing crazy, just enough to get the blood flowing. Gotta be at work at 6:30 in the am so I’ll catch ya’ll later.
solid cleans my man. Hows that daily progression thing going?
[quote]gregron wrote:
solid cleans my man. Hows that daily progression thing going?
[/quote]
Thanks brotha. Most I’ve ever done was 255 (I think?), but I’m probably only good for 2 plates at best right now. Want to get up to 3 plates weighing about 185. That’d be pretty awesome. It’s going, but as I said in ^^^ that post I’m gonna ditch it and just kinda do some pushups and pullups when I feel like it. Nothing against the progression, I’ve just been feeling “weird” (don’t really have anyother way to explain it) lately and the only thing I’ve been doing differently is that. So, gonna cut it and see what’s up.
Don’t know if this has been posted on this site but a buddy sent this to me this morning and I’ve been laughing all day. Enjoy.
HA HA HA…awesome…
Looking like WS4SB has done the trick, looking big and lean…the holy grail.
2 weeks shot in the NBA, my knicks are finally are relevant and now there is no season F M L.
I guess Ill have to watch college ball.
[quote]MattyXL wrote:
HA HA HA…awesome…
Looking like WS4SB has done the trick, looking big and lean…the holy grail.
2 weeks shot in the NBA, my knicks are finally are relevant and now there is no season F M L.
I guess Ill have to watch college ball.
[/quote]
Thanks brother. 15 or so more pounds and MattyXL #'s in the weightroom and I’ll be set.
Dude, it’s legitimately looking like we might not get a season. This shit is ridiculous. All these clowns need to pull their heads outta eachothers asses and figure this shit out.