My WS4SB Physique Clinic

Training Powerlifting
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Today was another good day in my fourth week!

Its my fourth week and to be honest im abit suprised ive lasted this long even!

Good suportive friends and good training partners are a must for these types of situations!

Also getting into routines helps alot! I.e Placement and working avoids lying around bored and eating!!!

IVe one more week placement then a bit of a hectic week then and back on placement again so the one week off should be interesting!!!

Diet today was:
2 wholemeal toast n cottage cheese
protein shake with 2 scoops
fat burner powder with green tea (disgusting)
2 clementines
1 bannana
lettuce celery n sardines
protein bar
2 clementines
apple
protein bar
2 toast n cottage cheese pre workout
1 caffine tab 6 BCAAs n 2 Tyrosine
2 wholemeal toast n scrambled 4 egg whites and cottage cheese
Cup of green tea
Clementine

Tonight before bed will be a tablespoon of peanut butter!

Thats it for today, my final sesssion in the first phase of my WS4SB program is tomorrow then its a change of exercises for week 5!!!

So far so good! Pics to come on Saturday sometime!

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Today was my last day in week 4! Rep upper body!

My two training partners today were late so i warmed up with 4 mins on stationary bike and 2 and a half mins on the rower.

Floor DB press using 2 22.5kg DBs.
Got 20 reps, 15 reps, 12 reps, 13 reps.
Man this was alot tougher this week.
I alternated rest periods as i was on my own with 2 mins, 2 1/2 mins n 3 mins respectively.
I calculated how long it took me n added a bit of time so it was like there was a training partner with me!

Next was superset of lat pull down n DB Cleans
LAt pull down was 70kg for 4 sets of 10reps. Got all 10 on every set this week, was tough tho!
DB cleans were with 10s, couldnt get any 12.5 all were been used. Just aswell cos was able to get all lat pull downs n just managed 10 reps on every set of this too!

Lateral raise was better this week, managed to get 4 sets of 10 reps using 2 7.5kg DBs. My last two on every set was max effort n my form wasnt great i reckon! Big improvement tho!

Tricep pushdowns on the 30 plate machine. Got 20 reps, 15 reps, 15 reps, 15 reps
Supersetted with 4 sets of 10 shrugs using 25kg DBs.

THen finished off with some side oblique curls using one dumbell.

Finished my session with some foam rolling for thoracic spine, glutes, hamstrings n adductors!

Man my adductors are killing me!

Diet:
2 wholemeal toast n cottage cheese
2 scoops protein powder n table spoon of fat burner powder
2 clementines
1 banana
1 rice krispy cake
lettuce cucumber egg white
Yoghurt bar
2 clementines
Almond natural bar
pre workout: 2 tyrosine 2 pro plus, 6 BCAAs 2 Glutamine
Post workout: 4 BCAAs 2 scoops protein shake
Cup of green tea
Stir fry of prawns, green pepper, carrots n sweetcorn.

Still to come will prob be some protein bar that im about to make or some peanut butter.

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Pics as promised: Front

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Side

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Back

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BAck Again

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Final pic for now!

Yesterday was fine aswell, stayed off the junk food in work! Had some bacon n cabbage instead n left the potatoes! Typical Irish Meal! Delicious!

Had a homemade pizza for dinner n pretty much the same as the rest of the days!

Off ot gym now before work to try some isolated energy systems work!

Its snowing outside n its freezing but im up n ready for it! It never snows here! Its unreal! Not used to this at all!

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Saturday:

Went to gym and warmed up with 5 mins on rower at low intensity,

Then done some foam rolling and mobility work.

HIIT Treadmill running:
1 min on 10 KM/hr
1 min on 11 km/hr
then done 1 min on 14
1 min on 11
1 min on 14.5
1 min on 11
1 min on 16
1 min on 11
then walked 3 mins to get my HR down to 135

Tabata on the bike for 4 mins on level 20. Killed me

Then finished with a rower tabata method level 10. Absolutely shattered after these.

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Saturday:

Went to gym and warmed up with 5 mins on rower at low intensity,

Then done some foam rolling and mobility work.

HIIT Treadmill running:
1 min on 10 KM/hr
1 min on 11 km/hr
then done 1 min on 14
1 min on 11
1 min on 14.5
1 min on 11
1 min on 16
1 min on 11
then walked 3 mins to get my HR down to 135

Tabata on the bike for 4 mins on level 20. Killed me

Then finished with a rower tabata method level 10. Absolutely shattered after these.

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Sunday:

Man im never drinking again before a max effort workout. I was so drained today and am convinced the drink just zapped my strength! I had 35cl southern comfort n diet lemonade n 3 pints out then, went home at midnight cos i was so drunk. Really hungover today.

Uni training was a game of soccer n i could barely move i was feeling like shit. Went to gym at 4pm then.

Max effort bench press
5 reps by 60kg
5 by 70
3 by 80
3 by 85
3 by 90kg
3 by 90kg.
I failed at 90 today, im in no doubt it was because i was hungover. It was like my brain was shut off n my nervous system was registering my muscles to work!

DB Floor press palms in.
This was interesting today palm in, really isolates the chest nicely!
ist set using 12.5kg by 20 reps.
Second set used 15kg DBs as they came free. Got 25 reps n failed at that.

Next super seted seated cable rows with face pulls. Used 60 on the seated cable row and 45 on the facepulls. Again not sure what them weights are but they were on the machines.
Done 4 supersets of 10 reps per exercise.

Next was traps with 25kg DBS. These are feeling alot easier now n think il up it next week.
Got 4 sets of 10

Finally finished with DB Zottman curls. 1st time ever doing these!
Used 12.5kg DBs.
Done 3 sets of 10.

Was nice to change things up this week. Will be interesting next week wen im not hungover doing this workout i reckon!

Diet today was:
3 wholemeal toast n cottage cheese with cup of green tea
2 more cups green tea
protein pancake with jam consisting of oats, cinamon, protein powder 1 scoop, 4 egg whites n teaspoon of 100% coca powder.
1 inferno fat burner
dinner was stir fry with chicken peppers carrots brocolli beansprouts n other mixed stir fry with low fat sweet chilli sauce.
Another cup of green tea
Another cup of green tea.
Made some almonds n apricots bars there and waiting for them to be done so will try them later on.
Working tomorrow night. Im gonna start practicing my Olympic lifts every night now for ten to 20 mins in preperation for my S and C exam in march. I will video myself n put on youtube n hopefully some people can critique me!

Weighed myself today and yest and my weight has stayed the same so dont think the alcholol affected it too much please god!
Weight today was 15 stone one pound, which is 96kgs so ive lost nearly a stone now since starting! Things are going in the right direction now! Gonna be tight again this week with the diet. Finishing placement next thurs and will be heading out with my classmates that night! But obviously will be hitting the gym beforehand!

Thats it for now! Another week has begun, week 5!

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I can deff see changes from the original pics to the most recent. Take some leg measurements too.

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THanks dude,

Ok last few days have been hectic, just finished my placement today was up in the air abit.

Basically my diet had been smooth until the last two to three days ive been having serious urges for chocolate. Ive had some and its turned my stomach upside down. Im off out tonight and then im starting clean again. My weight has stayed the same so im thankful for that.

Hopefully itl be like Joel Marion s philosopohy n speed up my metabolism again.

Anyways tuesday was lower body max effort:

Hack Squats: Did not like these at all at all, all that load going through ur spine with little core work, will go back to regular squats next week.

5 x 60
5 x 70
3 x 80
3 x 85
3 x 90
3 x 95
3 x 100

Step ups using 15kg weights, 4 sets of 8 per leg. Will up the weights next week.

Nordic curls Exxentric action only, superslow, these were tough! Done 4 sets of 10 body weight. Man ive serious Doms still today (Thurs).

Overall this workout wasnt as tough as previous, think bringing back the squats n upping the step up weights will do the trick!

It was a nice deload week i reckon if anything else!

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Weds night was uni training:

Mobility warm up n dynamic warm up

8 x 15 metre sprints
8 x 15 metres with a push up
8 with turn of directions
N various more iwth the ball.
Match games also.
Nice little session n eased my doms slightly i reckon.

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Thurs:

Today: Again having funny stomach all day due to having chocolate.

Reps day:

Went for bench press 60kg
20 reps
20 reps
15 reps
15 reps. Chest felt like a rock after this! Was tough but got thru it!

Superseted assisted pull ups using the 11 marked weight n bilateral row of 25 kg.
Done 4 sets of 8 reps per exercise.

Supersetted 4 sets of 15 reps of tricep pushdown n 2 25kg DBs for Shrugs.

Forgot the shoulder work tonight n was in a rush.

So thats it, weight is the same n im planning on a really big effort again next week!

Have a match on Sunday so will hav to do max effort upper body on monday.

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The weekend has been pretty much a cheat weekend in itself. Been so busy and really need to get back to normal now again.

Yesterday had my first gaelic football match in a while. Felt fitter and stronger definetely. Felt really sore today tho. Also took a knock to my knee. Its slightly swollen but just waiting for that to go down now.

Today will be my max effort upper body training day. Going to the gym tonight. tomorrow im going to another gym with a buddy to practice my O lifts for this exam so i wont be able to do the lower body days max effort until maybe wednesday. Think might be uni training on weds n thursday this week with a game on the sunday so it will be quite difficult to get in my full program again this week. Maybe i might look into doing a full body split on thursday and see if that helps.

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Todays diet was somewhat back to normal thank god. Ive got disruptions again Weds n thursday but hope to be back in my routine again by the weekend and doing a solid 4 weeks again making serious progress!!!

Diet today so far is:
Cup of green tea
Cup of soup
Protein shake with 2 scoops
Rice cake
Roll with chicken ham peppers onion lettuce n cucumber
Protein shake with 2 scoops
2 clementines
cup of green tea
stir fry with mackerel beansprouts carrots peppers with chinese spices
Cup of green tea.

Max effort upper body:
60 by 5
70 by 5
80 by 3
85 by 3
90 by 3
90 by 2 *Failed on the second rep. Was shattered. Think my nervous system is wrecked after yesterday. My body is so sore today and my knee is aching.

DB Floor press with palms in 2 by 17.5kg weights
2 sets of 20.

Superset cable rows and face pulls.
4 supersets of 10 each using 60 for seated cable rows and 45 for facepulls

Shrugs 4 sets of 10 for 25kg DBs

Zottmann curls 4 sets of 10 using 12.5 kg DBs.

That was it. My body is so sore now after yesterdays game!

TOmorrow im off to work on my olypic lifts so il be doing another workout tomorrow, mainly upper body as my knee is still playing up!

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BLunt has PM me about starting up his own thread and using this thread to post his.

I think its a good idea as he says hes lifting the same as me. THis will be good to get some side by side support and comparison and can exchange thoughts and views.

The title is ‘My WS4SB Physique Clinic’ so this is suitable for both of us!

Best of luck Blunt and look forward to working with you!

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Thanks Barrs.

That was just what i was thinking.

i just had a My first logged ME upper Body going to do a write up on it tomorow when ive had some sleep.

Pictures are coming tomorow too. including morning weight. i would like to get everything to be taken the same day.

And Good luck to you Barrs.

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So my first page in my log

Weight: 93

as said i am following the Ws4sb III by Joe defranco.

My goal is to get fit for summer.
But right know we have 5 games back this year but they are spread arround over the next couple of months.

Yesterday was ME Bench Day and heres how the workout went

Benchpress - Close grip
2020 Kg, 1040 Kg, 560 Kg, 570 Kg, 380 Kg, 595 Kg
Goal: 100*3 ← PR +5 Kg -2 Reps

DB Benchpress
1528 Kg, 1228 Kg

Superset1:
Chins
9BW, 5BW, 5BW
Curls:
916 Kg, 816 Kg, 516 Kg

Ab circuit 10-15 Reps pr exercise
Reverse Crunch, Leg Raise, Crunch and Sidebends with DB(30 Kg)

Diet was track on today. Maybe i ate too much. but i figure that as long as i dont eat any cheat meals i am satisfied… not happy but satisfied.

If anyone have any suggestions on a layout when doing these logs please send them my way.

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So i did a long post with my DE Lower body workout.

but somehow the forum didnt register it properly so i have to post it again.

well diet for yesterday was cool. i wasnt starwed and i think that food ammount was fine.

1 bowl of oats /w skim milk
1 clementine

mix salad
4 thin slices of meatloa
salmon pealla
1 piece of brown bread

Protein shake 1 scoop

2 french toast /w ekstra ham and wholewheat bread
1 price of wholewheat bread /w ham salad

and weight had fell down too 92 kg even though i didnt workout yesterday

So today is RE upper body. and im thinking of changing the normal bench to Incline. mostly because i like having my ME lift not be the same as my RE lifts. something about varity.

now i posted a question over at begginners that nobody answered about plyometrics and how you were supposed to tell if they worked ? or you just had to trust them.

and anyone know if you can use plyometrics for warmups and get good results ? in case so please supply some of your favortie exercises ?