I’ve always had trouble being consistent with a workout log. Forgetting it at home, saying I’ll write it down later etc etc.
No more.
Here’s my WS4SB III Log.
Goal is to weigh a solid 210 by August 15, 2011.
5’11
180 pounds in the morning.
First 3 days coming. I’ll post more info about my years lifting this weekend.
Also will post a front and back pic end of each weak.
Monday - Max Effort Upper body
Dynamic Warm-up*
Activation exercise
Plyo pushup 4x3
Barx10
95x5
125x5
155x5
185x3
205x3
225x3
245x3
40x20
40x17
3a. Barbell Rows (1 second hold)
95x10
105x10
115x10
3b. Face pulls (1 second hold)
37.5x10
37.5x10
37.5x10
135x10
165x10
195x10
55x8
65x8
75x8
Tuesday - Dynamic-Effort Lower body
Dynamic Warm-up*
30 inch box x 3 (I think not really sure about this. I’ll bring a ruler next time lol)
30 inch box x 3
30 inch box(w/10 lb plate on box) x 3
30 inch box(w/10 and 5 lb plate on box) x 3
30 inch box(w/2 10 lb plates on box) x 3
30lb DB x 8
40lb DB x 8
135x8
165x8
195x8
4a. Decline Sit-ups
BWx8
20lb DB x 8
20lb DB x 8
4b. Swiss ball crunches
BWx8
Bwx8
Thursday - Repetition Upper Body
Dynamic Warm-up*
Activation exercise
Plyo pushups 4x3
Barx10
115x6
155x6
185x13
185x8
185x7
2a. Lat Pulldowns (1 second hold)
80x10
100x10
120x10
2b. Rear Delt Flys ( 1 second hold)
15lb DB x 10
15lb DB x 10
15lb DB x 10
35lb DB x 10
40lb DB x 10
45lb DB x 10
4a. Barbell Shrugs(1 second hold. Bar in front squat position…CT Style)
95x8
95x8
95x8
4b. DB Curls (constant tension)
20x8
25x8
25x8
I do a dynamic warm-up before every workout.
Jumping Jacks
Seal Jumps
Overhead Squats
Mountain Climbers
Slalom Jumps
Squat Thrust
Low pogo jumps
High pogo jumps
Leg swings front to back
Leg swings side to side
Iron cross lying leg swing
Prone scorpion leg swing
Side lying leg raise
Forward lunge elbow to knee
Bird dog
Neck extension and flexion
Lateral Neck extension and flexion
Also add in some extra stuff depending on Upper or Lower Body day.
Always do scapular retractions on pullup bar to before the workout.
Saturday - Max-effort Lower Body
Dynamic Warm-up
Barx5
Barx5
Barx5
95x5
125x5
155x5
185x3
205x3
225x3
60x6
70x6
80x6
BWx8
25x8
25x8
Straight Leg situps Bw x 2 x 12
V-ups Bw x 2 x 8
Toe Touches Bw x 2 x 6
Hip Thrusts Bw x 2 x 8
Monday - Max Effort Upper body
Dynamic Warm-up*
Activation exercise
Plyo pushup 5x3
Barx10
95x5
125x5
155x5
185x3
205x3
225x3
245x4
45x20
45x20
3a. Barbell Rows (1 second hold)
95x12
105x12
115x12
3b. Face pulls (1 second hold)
37.5x10
37.5x10
37.5x10
135x12
165x12
195x12(no hold)
55x10
65x10
75x8
Tuesday - Dynamic-Effort Lower body
Dynamic Warm-up*
30 inch box x 3 (I think not really sure about this. I’ll bring a ruler next time lol)
30 inch box x 3
30 inch box(w/ 5 lb plate on box) x 3
30 inch box(w/10 lb plate on box) x 3
30 inch box(w/10 and 5 lb plate on box) x 3
30 inch box(w/2 10 lb plates on box) x 3
30 inch box(w/2 10 lb plates and one 5lb plate on box) x 3
30lb DB x 10
40lb DB x 10
135x10
165x10
195x10
4a. Decline Sit-ups
BWx10
20lb DB x 10
20lb DB x 10
4b. Swiss ball crunches
BWx8
Bwx8
Thursday - Repetition Upper Body
Dynamic Warm-up*
Activation exercise
Plyo pushups 4x3
Barx10
115x6
155x6
185x10
185x10
185x9
2a. Lat Pulldowns (1 second hold)
80x12
100x12
120x10
2b. Rear Delt Flys ( 1 second hold)
15lb DB x 10
15lb DB x 10
15lb DB x 10
40lb DB x 10
45lb DB x 10
50lb DB x 8
4a. Barbell Shrugs(1 second hold. Bar in front squat position…CT Style)
95x10
95x10
95x10
4b. DB Curls (constant tension)
20x8
25x8
30x6
Saturday - Max-effort Lower Body
Dynamic Warm-up
Barx5
Barx5
95x5
125x5
155x5
185x3
205x3
225x4
60x8
70x8
80x8
BWx10
25x10
25x10
Straight Leg situps Bw x 2 x 12
V-ups Bw x 2 x 8
Toe Touches Bw x 2 x 6
Hip Thrusts Bw x 2 x 8
Been away for sisters graduation/visiting grandpa in hospital haven’t had much time to workout… Starting tomorrow.
Week 3 Start - Weds - Max Effort Upper body
Dynamic Warm-up*
Activation exercise
Plyo pushup 3x3
Barx10
95x5
125x5
155x5
185x3
205x3
225x3
245x5
50x20
50x14
3a. Barbell Rows (1 second hold)
105x10
115x10
125x10
3b. Face pulls (1 second hold)
42.5x8
42.5x8
42.5x8
145x8
175x8
205x8(no hold)
55x12
65x10
75x9
Week 3 - Tuesday - Dynamic-Effort Lower body
Dynamic Warm-up*
30 inch box x 3 (I think not really sure about this. I’ll bring a ruler next time lol)
30 inch box (w/ 10 lb plate)x 3
30 inch box (w/ 2 10 lb plate on box) x 3
30 inch box (w/ 3 10 lb plate on box) x 3
30 inch box (w/ 4 10 lb plate on box) x 3
30 inch box (w/ 5 10 lb plates on box) x 3
30lb DB x 12
40lb DB x 12
135x12
165x10
195x10
4a. Decline Sit-ups
BWx10
20lb DB x 10
20lb DB x 10
4b. Swiss ball crunches
BWx8
Bwx8
Week 3 - Thursday - Repetition Upper Body
Dynamic Warm-up*
Activation exercise
Plyo pushups 4x3
Barx10
115x6
155x6
185x13
185x9
185x8
2a. Lat Pulldowns (1 second hold)
80x12
100x12
120x12
2b. Rear Delt Flys ( 1 second hold)
15lb DB x 12
15lb DB x 12
15lb DB x 12
40lb DB x 10
45lb DB x 10
50lb DB x 10
55lb DB x 4(Shottt)
4a. Barbell Shrugs(1 second hold. Bar in front squat position…CT Style)
105x10
105x10
105x10
4b. DB Curls (constant tension)
20x10
25x10
30x9
Week 3 - Saturday - Max-effort Lower Body
Dynamic Warm-up
Barx10
Barx10
95x5
125x5
155x5
185x3
205x3
225x5
60x10
70x10
80x10
BWx10
25x12
25x12
Straight Leg situps Bw x 2 x 12
V-ups Bw x 2 x 8
Toe Touches Bw x 2 x 6
Hip Thrusts Bw x 2 x 8
Week 4 Start - Tues - Max Effort Upper body
Dynamic Warm-up*
Activation exercise
Plyo pushup 4x3
Barx10
95x5
125x5
155x5
185x3
205x3
225x3
250x2(helped on second rep)
55x20
55x15
3a. Barbell Rows (1 second hold)
105x12
115x12
125x12
3b. Face pulls (1 second hold)
42.5x8
42.5x8
42.5x8
145x10
175x10
205x10(no hold)
65x12
75x8
75x5
Week 4 REDO - MONDAY - Max Effort Upper body
Dynamic Warm-up*
Activation exercise
Plyo pushup 3x3
Barx10
95x5
125x5
155x5
185x3
205x3
225x3
255x3
60x16
60x11
3a. Barbell Rows (1 second hold)
115x10
125x10
135x7
3b. Face pulls (1 second hold)
42.5x8
42.5x8
42.5x8
157x8
179x10
201x8(no hold)
Injured my leg last week during DE Leg Day so decide to take it off and start good today.
65x12
75x8
75x8
Week 4 - Wedsnesday - Dynamic-Effort Lower body
Dynamic Warm-up*
30 inch box x 3 (I think not really sure about this. I’ll bring a ruler next time lol)
30 inch box (w/ 10 lb plate)x 3
30 inch box (w/ 2 10 lb plate on box) x 3
30 inch box (w/ 3 10 lb plate on box) x 3
30 inch box (w/ 4 10 lb plate on box) x 3
30 inch box (w/ 5 10 lb plates on box) x 1
4 45lb plates x 12
4 45lb plates 25lb plate x 12
5 45lb plates x 12
5 45lb plates 25lb plate x 8
135x12
165x12
185x12
4a. Decline Sit-ups
BWx12
25lb DB x 10
25lb DB x 8
4b. Swiss ball crunches
BWx8
Bwx8
Week 4 - Thursday - Repetition Upper Body
Dynamic Warm-up*
Activation exercise
Plyo pushups 3x3
Barx10
115x6
155x6
185x12
185x10
185x10
2a. Lat Pulldowns (1 second hold)
90x12
110x12
130x8
130x8
2b. Rear Delt Flys ( 1 second hold)
15lb DB x 12
15lb DB x 12
15lb DB x 12
15lb DB x 12
50lb DB x 10
55lb DB x 8
60lb DB x 6
60lb DB x 5
4a. Barbell Shrugs(1 second hold. Bar in front squat position…CT Style)
115x8
115x8
115x8
4b. DB Curls (constant tension)
30x10
35x8
35x6
Week 4 - Saturday - Max-effort Lower Body
Dynamic Warm-up
Barx10
Barx10
95x5
125x5
155x5
185x3
205x3
235x2
70x8
80x8
90x8
BWx12
BWx12
BWx12
Straight Leg situps Bw x 2 x 12
V-ups Bw x 2 x 8
Toe Touches Bw x 2 x 6
Hip Thrusts Bw x 2 x 8
No abs today
Did 6 Rounds of jump rope 30 sec on 30 sec rest progressively getting harder
then 1 round of all out jump roping to the edge
Built a sled this weekend so tomorrow is ME upperbody can’t wait to see how well it works out for some extra eccentric-less stuff at night