Current PR’s
Front Squat: 300lb Reps 265x4
Bench: 265lbx1
Back Squat: 350lbsx1 Reps 315x5
Standing vertical jump: 33 inches Running 36-37 inches (old PR’s vertical jump is 2-3 inches lower for both measures)
Current flexibility level low-medium
Goals
Front Squat: 315x5
Bench 275x3
Back Squat 350x3
Vertical Jump:35inch Standing vertical jump 40 running
Become a certified beginner yoga teacher.
Calories: 3700 a day
Current Program
Westside for Skinny Bastards Part 3
Yesterday’s training session December 22nd/18
All weights in pounds (lbs)
Bench
Barx10
135x5
165x5
195x5
225x3
Pullups (strict)
9
9
6
Incline
135x10
135x8
135x6
One arm rows
2platesx8
2platesx5
2platesx4
Reverse flies
40lbs 3x10
Notes:
Good session with the brother over the holidays. Brother hit a easy 255lbx2 on the bench after not maxing out for months
Body felt good, still trying to find a good grove on the bench. Felt okay but, hopefully benching twice a week will help me feel a little more consistency. Making sure to hit 3500 calories a day using
Short but sweet. Had a few drinks last nights so I was feeling the after effects. That will be the only night I drink this month. I want to take my body to the next level and in order to do that I need next level dedication. Glad I got the workout in today, now it is time to eat some good holiday food and relax.
Notes:
Felt good, had a good sleep, no drinks yesterday. Noticing some nice hypertrophy gains in the mirror. Gotten focus a little bit more on form on bench… activating Pecs. Calorie Goal for today 3500 calories
This is my training log, I remembered the email I used for my original account
December 26th/18
Upper body Max Bench day
Bench
Barx15
135x5
165x5
195x5
225x5 ( REP PR )
Bench
155x8
155x6
155x5
Pullups Strict
x8
x5
x5
Reverse Flies
50lbs 3x10
Dumbbell Curls
30x8
30x8
30x6
Trap Trip Set
Lateral Raise-Front Raise-Overhead Press
15lbs 3x10
Notes
Good workout today I have never done 225lbs (two plates) on the bench for that many reps. Felt somewhat tired but, I have been benching more so I think that allowed me to find a groove early
December 27th/18
Cardio Day Played some 3 on 3 basketball for the first time in a long time
Weighed my self on an accurate electronic scale 198lbs!!
Bodyweight PR or tying my heaviest ever. I am looking semi lean. I said I would post pictures so I still need to get around to that but I will. They are down in pretty mediocre lighting but some progress pics are better than none.
December 28th
Upper Body Repetition Day (WSSB 3)
Bench 155
x16
x8
x5
Definitely should have tried for 3x10. The goal on these is eventually 3x15-20
Rows 1 arm
60lbs 3x7 goal 3x10
Overhead press strict full extension
25lbs 4x5 goal 4x6
Trap Bar Shrug
275lbs 3x11
Barbell Ez bar Curl
60lbs 3x8
Pec Machine
85lbsx10
100lbsx10
100lbsx9
Weight: 196lbs (empty stomach)
Notes: Starting to get into the zone on my workouts and find a greater level of intensity. Did an extra chest exercise to bring up my chest the hypertrophy on my chest is pretty weak
Looking at some progress pictures I am posting my posture could use some work. It isn’t terrible just not great. I have some anterior posterior tilt and maybe a slight case of scoliosis.
Did an extra fun arms workout with a friend. This isn’t a typically thing but I am back in my hometown for the holidays so wanted to get a workout in with an old friend. I boosted my calories a bit to adjust to this
Total Calories December 29th/18
3849
Trap Bar Deadlifts (This Bar was beginner then the one I usually use)
I calculated weight but simply saying the bar was 45lbs
3x10 265lbs
Reverse Lunges
Didn’t get to it unfortunately
Glute Bridges
Didn’t get to this either
Notes:
Unfortunately my friend was late today, picking me up for the gym. I am on vacation so I don’t have a vehicle, plus we planned to workout legs together today. I actually almost decided not to go today. My legs were sore, and I felt tired overall. Yet as I got into the workout Especially the 225x5 front squat set I started to feel really good. I have been bracing the abs and getting my upperback much tighter which felt great. I got super ATG on the front squats.
Overall it was a great workout even if I didn’t get to finish what I wanted. From not going to the gym to getting close to a PR is not a bad workout. I really love the trap bar dead lifts. They don’t tire my lower back out the same way as conventional deadlifts but I feel as if I get a similar upper back trap workout. As well as hitting the legs.
December 31st/18
Travelled all day to get back home and then hung out with some friends for New Years.
Still hit my calories and had no Drinks.
Daily calories: 3727
Workout #2 Flow Yoga Shoulder and Chest Emphasis
Time: 60 minutes
Difficulty Hard
Source Youtube: 1 Hour Yoga Flow Intermediate - Upper Body Flexibility Flow Vinyasa - YouTube
After viewing my progress pictures, I realized not only I am not as muscular as I like but my posture could use some work. This yoga video is particularly challenging for me, especially after working out upper body. I am quite embraced to get my ass kicked by a pregnant women… at least she is pretty.
Notes:
Definitely felt better after yoga today, upper body is slowly getting stronger bigger and more defined. I ordered a scale because the gym I go to doesn’t have one… lame I know. I am going to continue to emphasize the yoga training, I just feel a hell of a lot better when I am doing it 2-3 times a week. Since I have struggled to gain weight since I have started lifting, I don’t worry about if I am a little bit above my calorie goal. As long as I don’t get to fluffy I am okay eating a high amount of calories.
January 4th/18
Max Effort Leg Day
Front Squat
Bar x10
Bar x10
Started out stiff in hips, my chest and back stretching has been paying dividends in the form of increased back flexibility. I was able to keep upright on front squats much easier
105lbsx5 Fast
135lbsx5 Fast
165lbsx5 Fast
195lbsx5 Medium
225lbsx5 Slow-Medium
255lbsx3 Fast-Smooth
285lbsx2 Medium
285lbsx2 Slow to Medium (285x2) Rep PR and getting closer to my all-time best of 300
I was getting deeper and had better form on all my squats. Time for a video and form check I think
I got 2 on 285 lost my groove a bit on the last rep and felt like I didn’t totally hit a clean rep. My right hip was a little tight so I decided to not go for rep 3. I felt like I could do it though!
Nothing to Report on the assistance exercises went a bit lighter on them than usual because I start playing rec league basketball this coming Monday. Should be a fun place to practice some jumping and get some dunks in. It will mostly just be GPP, not foreseeing it being overly competitive just a fun way to meet some new people, and get some movement in.
My scale came in which is exciting. Measured my bodyweight on an empty stomach
BW on a mostly empty stomach: 195lbs
Calorie Goal: 3700 calories Calorie Hit: 3700
Did the yoga video below
Yoga: SHOULDER & UPPER BACK OPENING YOGA FLOW | 45 MIN | SALA YOGA
URl: - YouTube
I agree, it is a very versatile program. I enjoy doing quite a few athletic activities, and I find I am able to still gain strength and muscular weight while on WS4SB.
WS4SB 3
Upper Body Max-Effort Day
Bench Press
45lbsx10
105lbsx5 fast
135lbsx5 fast
165lbsx5 medium
195lbsx5 slower
225lbsx4 medium
I felt good, my upperback is a little sore from yoga and stretching it quite a bit. After the first few intense stretching sessions on my back and chest. I notice quite a bit of tightness in my right shoulder. I also notice that my right arm likes to take over on the bench more then it should. I am hoping as I open up the shoulder this disappears. I am being more cautious in the number I go after because of this. 225lbsx4 was good and not impossible and I decided not to chase the rep because the tightness in my shoulder.
Bench Press for reps
155lbsx11
155lbsx9
155lbsx6
Felt good and tight on these. Made sure to focus on proper form
Pullups
8
6
5
Back feels more activated on these I am pulling less with the arms
Reverse Flies
55lbs 3x10
Trap Shoulder Tri-Set
Lateral Raise to Front Raise to Shoulder Press
15lb dumbells throughout
x9
x9
x8
I am preferring these over shrugs.
Bicep Curls 60lbs Ez Bar
x9
x9
x7
Overall Good Workout. A little disappointed, I felt good going in but all the yoga on my upper back/chest area has it a little tired. I will just continue to eat will hit 3700 calories, rest up. I am thinking that if I can increase the mobility in my upper body more, that I will be able to hit 255x5 soon
Jan.15th/18
Morning Weight: 196
Haven’t been logging got busy back to work now.
Upper Body Max Day
Weakness of the chest. Pecs are underdeveloped and weak. I followed Athlean-X five bench press mistake and how to fix. I plan to bring up my bench press up like that.
105x5
135x5
165x5
195x5
Good smooth reps with good Pec Activation
Bench Press for Reps
135x12
135x10
135x8
Great Pec Activation
Pullups BW strict
x8
x6
x6
Reverse Fly Pec Dec Super Set
55lbs 3x10
80lbs 3s10
Lat Raise Front Raise Shoulder Press
15lbs 3x8
Bicep Curl Ez Bar 50lbs
3x10
Good Workout felt a great pump in Pec and good muscle activation. I am going for a combination of aesthetics and strength in the weight room, and I feel like I need to make sure that my Pecs don’t become weak and lack size.
I have been having trouble deciding between the two from an athletic performance perspective. After doing some reading, I have decided that the high bar squat fits what I want out of the movement, as well I have the most practice doing it. I will be doing high bar squats from now on
My legs felt just fatigued, and I was still able to perform well which is a great sign since this is working up close to my all-time PB. It has been a few years since I have squatted 3 plates. I definitely see 345-375 for 3-5 in the vicinity, within the next few months
Conventional Deadlifts
275lbsx8
275lbsx8
275lbsx8
My right shoulder was sore on this. My right shoulder has been sore for a little while; I am switching bench press for overhead press. As well as working on my shoulder flexibility/mobility
Hip Thrust Machine
155lbsx8
155lbsx6
155lbsx4
Legs were fried from previous exercises, so I was pretty powder puff on this.
Weight: 196.5lbs
Calories Consumed: 4500 calories.
I always consume an extra 500-1000 calories on leg day; I find it helps recovery
Side Note: I have been listening to the audiobook Can’t Hurt Me by David Goggins. I highly recommend it to anyone that wants to get more out themselves in life, whether that be work, school, working out etc. It is a great audiobook, with interviews with David Goggins at the end of each chapter. You can find the book on audible.
