Wedensday: Deads
Gym closed so I decided to get off my ass and do something to try and get over this sickness.
Bitta german volume training:)
Dead lifts
10 reps X 10 sets X 65KG
2-3 mins rest per set
Thursday: Upper Body for reps
Pretty much the same old here.
Friday: Lower body(Max)
Squats)
20 X 10KG
15 X 30KG
10 X 40KG
8 X 60KG
6 X 70KG
4 X 80KG
3 X 80KG
*Still not comfortable adding more weight until I get into a squat rack or get a fucking spotter.
RDL)
6 x 80KG
6 X 80KG
6 X 80KG
6 X 80KG
BB Step ups)
9 X 30KG
9 X 30KG
8 X 30KG
7 X 30KG
Hex holds S Planks)
3 X 10KG X MAX time
3 X 0KG X 45 Secs
Cardio:
None this week, my legs where buckled but ill be starting into it come next week.
Monday: Upper(Max)
Warm up
A)
Chin ups
15 X 0KG
10 X 2.5KG
8 X 5 KG
6 X 7.5KG
4 X 10KG
3 X 12.5KG
B)
DB press
15 X 18KG
13 X 18KG
C)
DB Shrugs
10 X 20KG
10 X 20KG
8 X 20KG
D)
BB Rows
S
DB Cleans
8 X 60kg
8 X 10KG
8 X60KG
10 X 10KG
8 X 60KG
9 X 10KG
8 X 60KG
8 X 10KG
E)
EZ curls
8 X 20KG
8 X 20KG
8 X 20KG
8 X 20KG
Cardio:
20 MIN incline walk
WS4SB, 4 more months!
When the 6 months are over, what goals do you have?
A bodybuilding routine that is sensible along the lines of the bodybuilding bible,
or a more up the bar weight kind of thing like a Wendler thing?
What program will you consider?
Actually search for the bodybuilding bible on t nation because it seems like a good thing to read for training , i read it for the nutrition though.
[quote]Kungfushish wrote:
When the 6 months are over, what goals do you have?
A bodybuilding routine that is sensible along the lines of the bodybuilding bible,
or a more up the bar weight kind of thing like a Wendler thing?
What program will you consider?
Actually search for the bodybuilding bible on t nation because it seems like a good thing to read for training , i read it for the nutrition though.[/quote]
I had a read through it and I gotta admit it was pretty dam good.
After my 6 motnhs of WS4SB is over im going to commit to 1 year of a 5 days BBing split, as my goal will be to put some some goood dense muscle.
By the looks of it I will use King Beefs 5 day split and just stick with high volume, high intensity to get myself growing.
Starting I had no idea what I wanted so commiting to WS4SB(Thank you J) was the best thing I could have done as its given me the time I need to evaluate what I want.
I want to be strong, no doubt but my main goal is to build a muscled out body(exactly like a bodybuilder). So in that regaurd I am going to start training like a BBer once ws4sb is over.
Good to see you’re back on the wagon man. Just stick to the programme and you’ll start seeing major results, consistency is key!
[quote]phlegms wrote:
Good to see you’re back on the wagon man. Just stick to the programme and you’ll start seeing major results, consistency is key! [/quote]
Thanks dude, I guess I got struck by a bit of training ADD
Tuesday: Deads
Warm up
A)
Dead lifts
20 X 0KG
15 X 40KG
10 X 70KG
8 X 90KG
6 X 110KG
4 X 120KG
3 X 125KG
B)
BB Step Ups
9 X 30KG
8 X 30KG
8 X 30KG
C)
Reverse Hypers
11 X 15KG
10 X 15KG
9 X 15KG
D)
Ab Circut(Done 3 times)
W crunchs X 10KG
Side twists X 15 reps
Crunchs x 10 reps
Plank X 30 secs
Cardio:
20 Min incline walk
Today was a disaster, On my last set of dead lifts my hands tore. Blood everywhere lol, thank christ I had no more pulling to do.
How did everyone react to all the blood? haha
[quote]Remu_87 wrote:
How did everyone react to all the blood? haha[/quote]
There were two women doing bent over flys just to my left and they almost had a heart attack. It was properly funny.
Thursday: Reps
Warm up
A)
Bench
10 X 30KG
10 X 30KG
8 X 30KG
B)
Chin ups
S
FacePulls
10 X 0KG
S
8 X 11KG
X4 sets
C)
DB shrugs
S
Tricep pull downs
9 X 20KG
S
15 X 16KG
X 3 sets
D)
DB laterial raise
9 X 12.5KG
9 X 12.5KG
10 X 12.5KG
9 X 12.5KG
E)
Hex holds
3 sets X max time X 10KG
Cardio:
20 Min incline walk
Im really starting to dislike upper body work. Dont get me wrong I still love pumping Iron, I just dont think things like tricep pull downs can compare to BB step ups or Squats.
Friday: Squats
Warm up
A)
Squats
20 X 0KG
15 X20KG
10 X 40KG
8 X 50KG
6 X 70KG
4 X 80KG
3 X 85KG
B)
R Deads
8 X 80KG
8 X 80KG
9 X 80KG
C)
Split Squats
6 X 17KG
6 X 17KG
6 X 17KG
D)
Ab circut
Cardio:
20 min incline walk
Monday: Chins
Warm up
A)
Chins
15 X0KG
10 X 2.5KG
8 X 5KG
6 X 7.5KG
4 X 10KG
3 X 15KG
B)
BB Rows
S
DB Cleans
8 X60KG X 4
S
8 X 12.5KG X 4
C)
DB Curls
9 X 15KG
9 X 15KG
8 X 15KG
D)
DB Shrugs
15 X 22KG
15 X 22KG
15 X 22KG
15 X 22KG
E)
DB Press
20 reps X 18KG
14 reps X 18KG
Cardio:
20 Min incline walk.m
Good job on the chins dude, very impressive!
Tuesday: Deads
Warm up
A)
Deads
20 X 0KG
15 X 40KG
10 X 80KG
8 X 100KG
6 X 110KG
4 X 120KG
3 X 127.5KG
B)
Reverse Hypers
10 X 15KG
9 X 15KG
10 X 15KG
C)
Ab cuircut
W crunchs X 15kg
Twists X 0KG
Crunchs X 0KG
Plank X 0KG
3 sets X 10 - 20 reps
D)
BB Step ups
9 X 30KG
10 X 30KG
8 X 30KG
Cardio:
None
Wasnt feeling great to day so I skipped the cardio, I was just happy to pull a new PR in the dead. Little by little I get closer to my goal of 180KG. Also, on a funny note some jackass started a dick measuring contest since my DL was about 50KG heavyer. WTF is that shit about? I dont even notice other lifters unless their good looking girls.
Thursda: Reps
Warm up
A)
Bench
11 X 30KG
11 X 30KG
9 X 30KG
B)
Pull ups
S
Facepulls
4 X 8 X 0KG
S
4 X 12 X 11KG
C)
Shrugs
S
Tricep Pulls
3 x 10 x 20KG
S
3 X 15 X 16KG
D)
Lat Raise
8 x 12.5KG
8 X 12.5KG
9 X 12.5KG
9 X 12.5KG
E)
HeX Holds
3 X Max time X 10kg
Cardio:
20 min incline walk.
Loving those tricep pulls, definatly the first time ive ever really felt my triceps working.
Friday: Squats
Warm up
A)
Squats
20 x0KG
15 X 30KG
10 X 50KG
8 X 70KG
6 X 80KG
4 X 85KG
3 X 85KG
B)
R Deads
8 X 80KG
8 X 80KG
9 X 80KG
C)
Split Squats
8 X 15KG
8 X 15KG
8 X 15KG
D)
Ab circut
Cardio:
None
Monday: Chins
Warm up
A)
Chins
15 X0KG
12 X 0KG
10 X 2.5KG
8 X 5KG
6 X 10KG
4 X 15KG
3 X 17.5KG
B)
DB Press
20 X 18KG
14 X 18KG
C)
DB Curls
9 X 15KG
8 X 15KG
7 X 15KG
D)
DB rows
S
DB Cleans
4 x 8 X 26KG
S
4 X 8 X 12.5KG
E)
DB Shrugs
10 X 26KG
10 X 26KG
10 X 26KG
10 X 26KG
Cardio:
None today
My arms hurt lol.
Tuesday: Deads
Warm up
A)
Deads
20 X 0KG
15 X 40KG
10 X 80KG
8 X 100KG
6 X 110KG
4 X 120KG
3 X 130KG
B)
BB Step ups
9 x 30KG
9 X 30KG
10 X 30KG
C)
Hypers
12 X 15KG
10 X 15KG
8 X 15KG
D)
Ab circuit
3 sets
Cardio:
None
Fucking retard here points to self wasnt paying attention on dead lift set 4 and ripped it off the ground. Fucking idiot I am.
Thursday: Reps
Warm up
A)
DB Row
18 X 20KG
11 X 20KG
11 X 20KG
B)
Chins
S
Face pulls
4 X 8 X 0KG
S
4 X 9 X 13KG
C)
DB Shrugs
S
Pull Downs
3 X 10 X 22KG
S
3 X 15 X 16KG
D)
Laterial raise
8 x 15KG
8 X 15KG
8 X 15KG
8 X 15KG
E)
Hex Holds
3 X Max time X 10kg
Cardio: None
Hot girl, squatting. Nom! She was using the smith machine though and only doing quater squats so it kinda ruined it but at least the thought was there.
Really wanted to say something but I thought better of it and held my tougne, lest I be the creepy guy at the gym.