Nikpin's WS4SB Log

Training Logs
1

Here’s a little preface, I’m a 6’2 190LB 24 year old graduate student who is trying to get back in shape for myself and for a beach vacation in Early August. I worked out fairly seriously for a while and then graduate school started to catch up with me. I’m starting WS4SB and hoping to drop some weight and gain some strength. I’d love some input.

5/4/09
Week 1 Workout 1 Max Effort Upper Body
Bench Press
95x5
115x5
135x5
155x5
175x4
Dumbbell Incline Bench Press
35x18
35x16
Dumbbell Row
40x15
40x12
40x10
Incline Rear Delt Flys
7.5x11
7.5x9
7.5x9
Dumbbell Shrugs
50x15
50x15
50x9
Dumbbel Curls
25x12
25x10
25x8

This was my first shot at it and I messed up and super setted the curls and delt flys instead of the Rows/Flys. I’ll correct that next time.

I’d love to hear some advice as I’m new to this on what has worked for you or what you like or dislike about this program or even what I need to be doing or am doing wrong.

2

Day 2 5/5/09
Box Jumps
Okay I did these but the gym I workout only has boxes that I would guesstimate being 12 and either 18 or 24 inches high. I broke a sweat cardio wise doing more than the recommended reps but it was not challenging at all. Anyone have any advice for this?
Barbell Reverse Lunge Front Foot Elevated
50x10
50x10
50x10
45 Degree Hyperextensions
12
12
12
Ball Crunch
25x15
25x15
25x15
25x15

3

[quote]nikpin wrote:
Day 2 5/5/09
Box Jumps
Okay I did these but the gym I workout only has boxes that I would guesstimate being 12 and either 18 or 24 inches high. I broke a sweat cardio wise doing more than the recommended reps but it was not challenging at all. Anyone have any advice for this?
Barbell Reverse Lunge Front Foot Elevated
50x10
50x10
50x10
45 Degree Hyperextensions
12
12
12
Ball Crunch
25x15
25x15
25x15
25x15[/quote]

If you stack a 12" on an 18" you’ll get a 30", a 12" on a 24"= a “, an 18” on a 24"= a 42". Not trying to be a dick, but there’s you answer.

4

LOL yea I know. I tried it’s very unstable. Unstable enough to where I considered it and thought better.

They looks very similar to these.

If one had a larger base to where I could stack safely I would consider it but I’ve got nothing at this point.

5

Day 3 5/07/09 Repetition Upper Body
Dumbbell Bench Press
35x15
35x15
35x15
35x15
Lat Pulldown
70x12
85x12
85x12
Face Pulls
40x12
40x12
40x12
Dumbbell Military Press
30x12
30x12
30x9
30x9
Barbell Shurgs
95x10
115x10
115x10
Zottman Curls
15x10
15x10
15x10
Plate Pinch Gripping
45
45

I was really sore today from Mondays workout and a lack of sleep due to finals. Just felt really weak :frowning:

6

Forgot to post this over the weekend
Workout 4 Max Effort Lower Body 5/9/09
Box Squats
95x5
115x5
135x5
155x5
175x3
Walking Lunges
0x12
10x12
20x12
Romanian Deadlift
95x12
135x10
155x8
Sprinter Sit ups/V-Ups/Toe Touches/Hip Thrusts
These destroyed me and I didn’t ever record what I got. Clearly need to start out with some less strenuous ab work to form a base.

7

Workout 5 Max Effort Upper Body 5/12/09
Bench Press
105x5
115x5
135x5
165x6
185x3
Dumbbell Incline Press
40x15
40x12
Dumbbell Row
45x12
45x12
45x12
Incline Rear Delt Flys
10x10
10x10
10x7
Dumbbell Shrugs
55x15
55x12
55x10
Dumbbell Curls
25x15
25x10
25x9

8

Workout 6 5/13/09 Dynamic Lower Body
Box Jumps
I solved the problem of this and will try to post pictures later. One day I’ll bring in a tape measure and see how high it is.
Barbell Reverse Front Lunges Front Foot Elevated
60x10
60x10
60x10
45 Degree Hyperextensions
10x12
10x12
10x12
Ball Crunch
35x15
35x15
35x15