W/O Program Excel Worksheets

Training Bodybuilding
1

Hi all,

Ok going to put all the spreadsheets in the first post so you won’t need to search through the thread:

Art of Waterbury (Shoulder, Calves, Bicep, Tricep Booster Shots):
http://www.chat-globe.com/Art%20of%20Waterbury%20(Shoulder,%20Calves,%20Bicep,%20Tricep%20Booster%20Shots).xls

BB Next Frontier:
http://www.chat-globe.com/BB%20Next%20Frontier.xls

Block Accumulation (Shoulders):
http://www.chat-globe.com/Block%20Accumulation%20-%20Shoulders.xls

Waterbury Method:
http://www.chat-globe.com/Waterbury%20Method.xls

Singles Club:
http://www.chat-globe.com/Singles%20Club.xls

ABBH:
http://www.chat-globe.com/ABBH.xls

TBT:
http://www.chat-globe.com/TBT.xls

Lift Fast Get Big:
http://www.chat-globe.com/Lift%20Fast%20Get%20Big.xls

Quattro Dynamo:
http://www.chat-globe.com/Quattro%20Dynamo.xls

AGVT:
http://www.chat-globe.com/AGVT.xls

OVT 1:
http://www.chat-globe.com/OVT%201.xls

OVT 2:
http://www.chat-globe.com/OVT%202.xls

GVT Prep Phase 1:
http://www.chat-globe.com/GVT%20prep%20phase%201.xls

GVT Prep Phase 2:
http://www.chat-globe.com/GVT%20prep%20phase%202.xls

Art of Waterbury (No boosters):
http://www.chat-globe.com/Art%20of%20Waterbury.xls

Westside Mass (thanks to Nate):
http://www.chat-globe.com/Westside_Mass.xls

Westside Nuts and Bolts (thanks to Nate):
http://www.chat-globe.com/Westside_Nuts_and_Bolts.xls

Westside Nuts and Bolts 1 (thanks to Nate):
http://www.chat-globe.com/Westside_Nuts_and_Bolts1.xls

Westside for Skinny Bastards (thanks to Nate):
http://www.chat-globe.com/WS4SB.xls

HSS Back Specialization (thanks to Hawkson101):
http://www.chat-globe.com/HSS%20Back%20Specialization.xls

Workout Randomizer (thanks to Larry):
http://www.chat-globe.com/Workout%20Randomizer.xls

HSS-100 Shoulder Specialization:
http://www.chat-globe.com/HSS-100%20Shoulder%20Specialization.xls

Waterbury Summer Project (thanks to Arioch):
http://www.chat-globe.com/WSP1.xls

EXRX Workout Sheet (thanks to Duke):
http://www.chat-globe.com/EXRX%20WorkoutLogBlank.xls

Laters,
Ale

P.s. If I make anymore of these I’ll post the links here…

2

[quote]algian wrote:
Hi all,

I’m just posting a link to my Art of Waterbury with Booster Shots for Biceps, Triceps, Deltoids and Calves. Note that you can change the body parts you are boosting by simply changing the names of the exercises in the spreadsheet. Here’s the link:

http://www.chat-globe.com/Art%20of%20Waterbury%20(Shoulder,%20Calves,%20Bicep,%20Tricep%20Booster%20Shots).xls

I’ve already posted a couple of links to some workouts:

BB Next Frontier:
http://www.chat-globe.com/BB%20Next%20Frontier.xls

Block Accumulation (Shoulders):
http://www.chat-globe.com/Block%20Accumulation%20-%20Shoulders.xls

Laters,
Ale

P.s. If I make anymore of these I’ll post the links here…[/quote]

Looks like some good stuff. I also just created a spreadsheet for the High Frequency work out. Definetly not as nice as yours.

-Machine

3

Bump.

If people want to send me their excel sheets I can upload them and link to them in here…

A

4

amazing stuff, just curious do you happen to have one of these for the martial art workout he did a few months ago, or are you going to do one after he has done the full series?

5

Thanks!

Unfortunately I haven’t done the martial arts one. Mainly interested in Hypertrophy/Strength, so most of the program I have are related to that.

Here are a couple more links:

Waterbury Method:
http://www.chat-globe.com/Waterbury%20Method.xls

Singles Club:
http://www.chat-globe.com/Singles%20Club.xls

ABBH:
http://www.chat-globe.com/ABBH.xls

TBT:
http://www.chat-globe.com/TBT.xls

Lift Fast Get Big:
http://www.chat-globe.com/Lift%20Fast%20Get%20Big.xls

Quattro Dynamo:
http://www.chat-globe.com/Quattro%20Dynamo.xls

AGVT:
http://www.chat-globe.com/AGVT.xls

6

Some more sheets:

OVT 1:
http://www.chat-globe.com/OVT%201.xls

OVT 2:
http://www.chat-globe.com/OVT%202.xls

GVT Prep Phase 1:
http://www.chat-globe.com/GVT%20prep%20phase%201.xls

GVT Prep Phase 2:
http://www.chat-globe.com/GVT%20prep%20phase%202.xls

Art of Waterbury (No boosters):
http://www.chat-globe.com/Art%20of%20Waterbury.xls

7

Ok, here are some more excel sheets, these are made by Nate:

Westside Mass:
http://www.chat-globe.com/Westside_Mass.xls

Westside Nuts and Bolts:
http://www.chat-globe.com/Westside_Nuts_and_Bolts.xls

Westside Nuts and Bolts 1:
http://www.chat-globe.com/Westside_Nuts_and_Bolts1.xls

8

[quote]algian wrote:
Ok, here are some more excel sheets, these are made by Nate:

Westside Mass:
http://www.chat-globe.com/Westside_Mass.xls

Westside Nuts and Bolts:
http://www.chat-globe.com/Westside_Nuts_and_Bolts.xls

Westside Nuts and Bolts 1:
http://www.chat-globe.com/Westside_Nuts_and_Bolts1.xls[/quote]

I added “biceps” to a few of the spreadsheets, but that is definitely optional. In addition, I have “UL” listed for unilateral leg work (quads) on a recommendation from one of Jim Wendler’s articles for raw lifters. Otherwise, you would do hamstring/low back work in place of unilateral quad work at the specified sets/reps.

Also, the Nuts and Bolts 1 spreadsheet is the best one because I added more info for the percentages to be used on both dynamic days.

9

Well this is handy, and the extension DownThemAll! for FF came in might handy…

10

Great post - thanks to all that helped!

11

No problem.

If anyone has any more spread sheets we can link them in here.

12

Very generous of you and Nate to share.
Thanks.

13

The link to the Nuts & Bolts is not working =(

14

[quote]algian wrote:
No problem.

If anyone has any more spread sheets we can link them in here.[/quote]

PM me your email address again. I have a WS4SB spreadsheet and one or two others that may be helpful.

15

[quote]Axe wrote:
The link to the Nuts & Bolts is not working =([/quote]

Axe, just tried the links and they seem to work… Try right clicking and then selecting “save target as”, that might work.

16

Ok, we have one more excel sheet by Nate:

Westside for Skinny Bastards:
http://www.chat-globe.com/WS4SB.xls

17

I can’t believe nobody’s rated this thread; I just gave it 5 stars.

Thanks for your work, algian (and Nate Dog, etc.). I’ve often wanted to get my hands on some of these but never found them. I think it’s a great idea to put them all on this thread and make it a convenient one-stop box of workouts.

How long will the links be active?

18

[quote]Miserere wrote:
I can’t believe nobody’s rated this thread; I just gave it 5 stars.

Thanks for your work, algian (and Nate Dog, etc.). I’ve often wanted to get my hands on some of these but never found them. I think it’s a great idea to put them all on this thread and make it a convenient one-stop box of workouts.

How long will the links be active? [/quote]

Until I delete the files. Which I don’t plan on doing whilst I own that website, which I will own for a very very very long time :)…

19

Actually, how do you rate threads?

I never worked that one out!

20

Ok got one more sheet. Thanks to Hawkson101 (made the font slightly bigger):

HSS Back Specialization:
http://www.chat-globe.com/HSS%20Back%20Specialization.xls