A caffeine/1,3 dimethylamylamine supplement to get a head rush before the gym. Doesn’t actually do anything for muscle or strength gain though.
[quote]jskrabac wrote:
Forget 5/3/1 and BBB…I’m putting a vote in for
“30 day shred”…heard good things…[/quote]
You know what dude, I actually heard the situation does his own workout. Forget the other program, if I do his I’ll have Guido abs!
[quote]jskrabac wrote:
On a serious note, what the F is jack3d??[/quote]
Just your standard shitty pre-workout supp.
Monday: Chins
Warm up
A)
Chins
10 x 10KG
4 X 12.5KG
4 X 15KG
4 X 17.5KG
4 X 20KG
4 X 22.5KG
3 X 3 X 25KG
B)
DB Press
20 X 16KG
14 X 16KG
C)
BB Rows
S
DB CLeans
4 X 10 - 12 X 60KG
S
4 X 12 X 10KG
D)
Shrugs
1 x 8 x 70kg
3 x 15 x 30kg
E)
EZ curls
2 X 3 X 25KG
2 X 3 X 27.5KG
2 X 3 X 30KG
2 X 3 X 25KG
2 X 3 X 27.5KG
Cardio:
None
Tuesday: Deads
Warm up
A)
Deads
10 X 40KG
4 X 60KG
4 X 80KG
4 X 100KG
4 X 120KG
3 X 3 X 137.5KG
B)
BB Step ups
10 X 40KG
7 X 40KG
8 X 40KG
C)
GHR
8 X 10KG
7 X 10KG
6 X 10KG
D)
Hypers
8 X 15KG
8 X 15KG
E)
Ab circuit
Finisher: Leg press/ 37 reps/ 2 mins
Cardio:
7 20M sprints X 40KG
3 Reverse crab walks 20kg
Man, have you seen Ripptoes new article? Me thinks he was looking at my training log over the weekend 
On another note, How the fuck do you a GHR properly? I was using the machine, dipping myself to the bottom, raising myself while sqeezing my ass cheeks. I think thats it? lol
Goals:
July:
Chins: 3 x 40KG
Pull ups: 3 X 20KG
DL: 3 x 160KG
Squat: 3 X 140KG
BF: Not to go over 20%
December:
Chins: 3 x 60KG
Pull ups: 3 X 30KG
DL: 3 X 200KG
Squat: 3 X 170KG
Thursday: Reps
Warm up
A)
DB Rows
29 X 20KG
29 X 20KG
29 X 20KG
B)
Pull ups
S
Front raise
4 X 8 X 0KG
S
4 X 10 X 8KG
C)
BB Shrugs
10 X 80KG
9 X 80KG
10 X 80KG
D)
Face pulls
S
Tricep pullD’s
4 X 9 X 26KG
S
3 X 11 - 15 X 20 - 16KG(Mother of christ these hurt with the 3 second excentric)
E)
Hex holds
1 X 10KG
1 X 12.5KG
Finisher:
20KG KB for 2 mins/ 25 Reps
Cardio:
None
Im going to swicth the DB rows to an overhead press from now on as I feel my back gets a lot of love wheile my chest and shoulder are getting none.
Friday: Squats
Warm up
A)
Box Squats(The box in one inch below par)
10 X 30KG
4 X 40KG
4 X 60KG
4 X 70KG
4 X 80KG
3 X 3 X 85KG
B)
R deads
7 X 80KG
7 X 80KG
7 X 80KG
C)
Split Squats
6 X 4 X 40KG
D)
GHR
1 X 8 X 0KG
2 X 8 X 10KG
E)
Planks
3 X 30 Secs
Finisher:
Leg press/ 42 reps/ 2 mins
Cardio: None
I have never felt pain like I felt today.
Im using box squats for the next few weeks to learn the proper form for squatting as mine is rubbish.
85kgs, that’s what I’m talking 'bout–progress!
[quote]The3Commandments wrote:
85kgs, that’s what I’m talking 'bout–progress![/quote]
I was going for 80 today but then I was like “Throw on another 10 lbs for better or worse!”. I think your right, squatting is much more mental than it seems to be physical. I know my body can take the strain but now I have to convince my mind of the same thing lol.
"Know you are weak, accept this as truth or die in denial. Blood, sweat and tears these, these things my child can form and mould a new truth, a truth you decide.
Beg for pain, scream for that feeling of hardship. Make it your goal to suffer today, suffer more than any other could.
This is what it takes, this is what you must accept, this is what you must love.
Embrace pain and find comfort in agony my child because this is the road you have chosen for yourself."
Oh we’re doing quotes? Heres one to live by…
“Undaunted I knew the game was mine to win. Just like in life, all of my successes depend on me. Iâ??m the man who has the ball, Iâ??m the man who can throw it faster than f*ck. So that is why I am better than everyone in the world. Kiss my ass and suck my dick. Everyone.”
Nice box squats! Throw that extra 10lbs on there man. Thats what I like to see
Monday: Chins
Warm up)
A)
Chins
10 X 10KG
4 X 12.5KG
4 X 15KG
4 X 17.5KG
4 X 20KG
4 X 22.5KG
3 X 3 X 25KG (Last week I only got 2 on the last set)
B)
DB Press
16 X 18KG
15 X 18KG
C)
BB Rows(Ive dropped the weight as I dont think my form is anywhere near good)
S
DB Cleans
4 X 7 -9 X 50KG
S
4 X 8 X 12.5KG
D)
Shrugs
1 X 12 X 30KG
3 X 15 X 28KG
E)
DB curls
10 X 3 X 15KG
Cardio:
None
Edit: Following back off and grow guidelines, this is week 4 of training so I’m decreasing my volume to half with 2/3 the intensity.
Out of curiosity, why so little emphasis on chest exercises?
[quote]phlegms wrote:
Out of curiosity, why so little emphasis on chest exercises? [/quote]
I dont know man, its just the way the program is set up.
Chins are used in place of a bench, cause I think they are harder and after that the only real chest work is the DB bench press and more chins on Thursday.
It has never even crossed my mind
[quote]Oregand wrote:
I dont know man, its just the way the program is set up.
Chins are used in place of a bench, cause I think they are harder and after that the only real chest work is the DB bench press and more chins on Thursday.
It has never even crossed my mind :P[/quote]
Just seems very one sided, is this straight WS4SB you are still on?
[quote]phlegms wrote:
[quote]Oregand wrote:
I dont know man, its just the way the program is set up.
Chins are used in place of a bench, cause I think they are harder and after that the only real chest work is the DB bench press and more chins on Thursday.
It has never even crossed my mind :P[/quote]
Just seems very one sided, is this straight WS4SB you are still on?[/quote]
Yeah it is kinda odd I suppose, and yup its straight WS4SB save thrusday when I do an over head press instead of push ups.
Week 4: Deload(Lol I forgot to deload yesterday)
Tuesday: Deads
Warm up
A)
Deads
5 X 20KG
2 X 30KG
2 X 40KG
2 X 50KG
2 X 60KG
3 X 2 X 70KG
BB Step ups
6 X 20KG
6 X 20KG
GHR
2 X 8 X 5KG
Hypers
2 X 8 X 10KG
Planks
3 X 45 Secs
Finisher
Leg press/ 1 min/ 21 reps
Cardio:
None
Lots and lots and lots of foam rolling.
I had been sort of wondering about the chest work as well.
How many more weeks are you on your current program? If you’re doing BBB, might be a good time to start thinking about what your template will look like.
BTW, look up Week 3 of Ramp 2–I’m literally counting down the days until it’s over.
[quote]The3Commandments wrote:
I had been sort of wondering about the chest work as well.
How many more weeks are you on your current program? If you’re doing BBB, might be a good time to start thinking about what your template will look like.
BTW, look up Week 3 of Ramp 2–I’m literally counting down the days until it’s over.[/quote]
LMAO, omg man I cant even tell you how much I feel for ya
Yeah its funny the way its set up alright, I wasnt to worried about nixing the bench press though as my shoulders have thanked me for it.
Ive got 10 Weeks exactly or two more 4 week cycles on WS4SB. Might not be a bad idea to start planning a template alright.
Ill be doing the 4X weekly but after reading MADOK’s thread I think ill have to add in DL’s to the program or at least RDL’s.