CONSISTENCY required, apply within

[MindPower]

Westside for Skinny Bastards 2
Week 6 - Thursday 10th May

Mobility Warmup

Repetition Upper Body
all weights in kg

A - Barbell Bench with 60kg 3 x amrap (60s rest)
Tried wide-grip 1 1/2 reps
1 x 9
1 x 7
1 x 6
Total 22

B - Lat/Upper Back Superset 3x8 (4x12)

Bent-Over Dumbell Rows
3 x 12 x 16kg +weight, + reps
Total 576 (+312)
NO REST BETWEEN SETS
Rope Pull to Neck
3 x 12 x Band (+ reps)
Total 36 (+12)

C - Lateral Raise 3x8 (4x15)
3 x 8 x 8.5kg each
Total 204

D - Upper Arm Superset 3 x 8-12
Alternate DB Curls
3 x 8 x 16kg each (+weight, - reps)
Total 384 (-12)
NO REST BETWEEN SETS
Close Grip Bench
2 x 12 x 55
1 x 9 x 55
Total 1155

E- Abdominal Circuit - no rest
3 x 40 x Mtn Climber
3 x 8 x Woodchop Low to High

Comments
*much better than last week
*1.5 reps on the bench certainly hit the chest pretty hard, shall see if that translates to a bigger overall bench.

[MindPower]

Westside for Skinny Bastards 2
Week 7 - Monday (Morning) 14th May

Monday morning weigh in
77.2kg (+0.6) (9th april)
78.5kg (+1.3) (16th April)
79.4kg (+0.9) (23rd April)
79.4kg (-) (30th April)
79.6kg (+0.2) (7th May) Hmm, seem to be a bit stuck

80.6kg (+1.0) Apparently a tub of peanut butter eaten over the course of a week = 1kg weight gain (all muscle im sure)

[MindPower]

Westside for Skinny Bastards 2
Week 7 - Monday 14th May

Mobility Warmup

Max Effort Upper Body
A - Incline Bench Press up to 3rm(rest varied min. 60secs)
Bar x 20
50 x 8
60 x 5
70 x 5 (+5kg)
75 x 3 (+5kg)
80 x 3 (+5kg)
80 x 3
Total 1955 (+5)

B - Dumbell Bench Press (Neutral Grip)
3x6-4x10 (60s rest)
4 x 8 x 26kg each
Total 564 (+268)


C - Lat / Upper Back Superset 3x8-4x12

Bentover Two Arm Long Bar Row
4 x 10 x 60
Total 2400 (-)
NO REST
Kneeling Scarecrows
4 x 10 x Heavy Band
Total 40 (+8)

D - Hammer Curls 3 x 6-10
3 x 7 x 16 each(+weight)
Total 336 (-)

E - Abdominal Circuit
Leg Lifts 3 x 8

Comments.
*DB bench was much better, but im running out of space on my dumbells for the weights.
*i really like the long bar row, can feel it working
*ran out of time, so it was a bit of a half assed ab circuit.

[MindPower]

Westside for Skinny Bastards 2
Week 7 - Tuesday 15th May

Mobility Warmup


Max Effort Lower Body (all weights in kg)
A - Deadlift up to 3rm(rest varied min. 60secs)
50 x 10
70 x 5
90 x 5
110 x 3
120 x 3
120 x 3
120 x 3
Total 2710 (+215)

B - Single Leg Squats 3 x 8-12
3 x 8e Unsupported to parallel
Total 24e

C - Good Mornings 3x6 - 4x10
3 x 6 x 40 (+weight)
Total 720

D - Neck / Grip Superset
done as a circuit with no rest
Dumbell Shrugs
1 x 20 x 16kg each
1 x 18 x
1 x 13 x
Grippers
x 40 each hand
x 25
x15


Comments.
*Had to change to Tuesday night due to my daughters concert tonight.
* Deads felt much better this week, so i decided to stop at 120kg, just to get my form right, it wasnt perfect but felt alot better.
*Squats unsupported were pretty hard, i probably got to parallel, on most attempts.
*Good mornings still dont feel fantastic, but i upped the weight without much problem.
*Stuck with fairly light weights for the shrugs seeing as though my traps were sore from last nights upperbody session. Did the shrugs and grippers as a non stop circuit, my forearms were dead by the end of it.
*Damn deadlifts make me hungry the next day.
*Looking forward to a night off.

[MindPower]

Westside for Skinny Bastards 2
Week 7 - Thursday 17th May

Mobility Warmup

Repetition Upper Body
all weights in kg

A - Barbell Bench with 60kg 3 x amrap (60s rest)
wide-grip
2 x 12
1 x 10
Total 34 (-)

B - Lat/Upper Back Superset 3x8 (4x12)

Bent-Over Dumbell Rows
2 x 10 x 21kg +weight
1 X 8 X 21kg
Total 588 (+12)
NO REST BETWEEN SETS
Rope Pull to Neck
3 x 12 x Band
Total 36

C - Lateral Raise 3x8 (4x15)
3 x 8 x 8.5kg each
Total 204

D - Upper Arm Superset 3 x 8-12
Alternate DB Curls
1 x 9 x 16kg2 x 8 x 16kg each
Total 400 (+16)
NO REST BETWEEN SETS
Close Grip Bench
2 x 12 x 60
1 x 8 x 60
Total 1200 (+45)

E- Abdominal Circuit - no rest
3 x 30 x Mtn Climber
2 x 6 x HLR Feet to Bar
1 x 4 x " "

Comments
* wide grip bench has been good and Im getting much more focus on my chest which I need.
*Lateral Raises suck, not sure there much help at all.
*CG Benched the same reps and weight as my widegrip bench, do I have weak chest or strong tris??
*HLR are coming along nicely, got my feet up and touched the bar I was hanging from a number of times, my abs hurt today.

[gobbla]

You've got an awesome log

What do you think about WSSBII? I think after I get my totals I might do a switch over to this one.

[MindPower]

Originally Posted by gobbla

You've got an awesome log

What do you think about WSSBII? I think after I get my totals I might do a switch over to this one.

Thanks Gobbla, Im glad you like my Log

WSFSB is an awesome program and I would recomend giving it a try.

I have tried alot of programs like everyone else (NROL, BOM, HGM etc.)
but they never had the consistency I was after.
What I like about wsfsb is that it is really just a template to work too
instead of being a specific 6-8 week program that you work through and then need to find something else to do.
I really feel that this will be the basis of what I continue to do in the gym for a long time.

Thanks for stopping by
Mark

[MindPower]

Westside for Skinny Bastards 2
Week 8 - Monday (Morning) 21st May

Monday morning weigh in
77.2kg (+0.6) (9th april)
78.5kg (+1.3) (16th April)
79.4kg (+0.9) (23rd April)
79.4kg (-) (30th April)
79.6kg (+0.2) (7th May) Hmm, seem to be a bit stuck
80.6kg (+1.0) (14th May)

80.00 (-0.6) Had a bit of a day off eating / cleansing soup day yesterday (sunday), could be the reason why.

[umass]

Originally Posted by MindPower

*CG Benched the same reps and weight as my widegrip bench, do I have weak chest or strong tris??

Actually you could be o.k, do you have relatively long arms? because I do and my widegrip and close grips are usually very near each other, though i personally don't do a ton of wide grip because I tend to get more out of DB pressing with less shoulder stress. I think it's hard to say one is weaker than the other, instead consider where in a max effort lift do you stick? Bottom=chest needs more work, mid to top=shoulders and triceps.
my 2 cents, Ned

[MindPower]

Originally Posted by umass

Actually you could be o.k, do you have relatively long arms? because I do and my widegrip and close grips are usually very near each other, though i personally don't do a ton of wide grip because I tend to get more out of DB pressing with less shoulder stress. I think it's hard to say one is weaker than the other, instead consider where in a max effort lift do you stick? Bottom=chest needs more work, mid to top=shoulders and triceps.
my 2 cents, Ned

Thanks for stopping by Ned,

My ME Bench gets stuck at the bottom, and I use a fairly narrow grip, thats why I was trying to incorporate the wide grip bench and DB presses in, to get some more work in for my chest.
I will switch back from incline to flat bench as my ME lift in a few weeks, we shall see if it has made a difference.

[MindPower]

Westside for Skinny Bastards 2
Week 8 - Monday 21st May

Mobility Warmup

Max Effort Upper Body
A - Incline Bench Press up to 3rm(rest varied min. 60secs)
Bar x 20
50 x 10 (+2)
60 x 5
70 x 3
75 x 3
80 x 3
85 x 1
85 x 1

B - Dumbell Bench Press (Neutral Grip)
3x6-4x10 (60s rest)
2 x 10 x 26kg each (+2 reps)
2 x 9 x 26 (+1rep)

C - Lat / Upper Back Superset 3x8-4x12

Bentover Two Arm Long Bar Row
1 x 12 x 60 (+2 reps)
1 x 10 x 65 (+5kg)
2 x 8 x 65
NO REST
Kneeling Scarecrows
4 x 10 x Heavy Band

D - Hammer Curls 3 x 6-10
1 x 9 x 16 each (+2 reps)
1 x 8 x 16e (+1 rep)

E - Abdominal Circuit Super set no rest
Crunches with 20kg plate 2 x 10
Leg Lifts 2 x 9

Comments.
* Wasnt prepared to push the 85 on the inc bench, I might still be stuck there all alone.
* Rows at 60kg felt light, I must be getting stronger
* Leg lifts send a tingle through my post. chain, hopefully they help with activating my ass properly.

[MindPower]

Westside for Skinny Bastards 2
Week 8 - Wednesday 23rd May

Mobility Warmup


Max Effort Lower Body (all weights in kg)
A - Deadlift up to 3rm(rest varied min. 60secs)
50 x 10
70 x 5
90 x 3
110 x 3
120 x 1 (phone rang, good timing dad)
120 x 3 (easy)
150 x F (thought i had it easy, but didnt really move)

B - Single Leg Squats 3 x 8-12
3 x 12 (onto chair)
Total 36

C - Good Mornings 3x6 - 4x10
3 x 8 x 40 (+2 reps each set)

D - Neck / Grip Superset
done as a circuit with no rest
Fat Bar Barbelll Shrugs
1 x 20 x 40kg
2 x 13 x

Grippers
x 40 each hand
x 20
x 20


Comments.
* Deads felt good form wise finally, thought I would give 150kg (330lbs) a try, just to see were I was at, not close enough obviously.
* Good Mornings are feeling alot better too.
*I thought my forearms were going to explode with the shrugs/grippers superset.

[MindPower]

Westside for Skinny Bastards 2
Week 8 - Thursday 24th May

Mobility Warmup

Repetition Upper Body
all weights in kg

A - Barbell Bench with 60kg 3 x amrap (60s rest)
wide-grip
1 x 27 x 50kg
1 x 17 x 50
1 x 12 x 50

B - Lat/Upper Back Superset 3x8 (4x12)

Bent-Over Dumbell Rows
3 x 8 x 23.5kg +weight

Rope Pull to Neck
3 x 12 x Band
Total 36

C - Lateral Raise 3x8 (4x15)
3 x 8 x 8.5kg each
Total 204

D - Upper Arm Superset 3 x 8-12
Alternate DB Curls
2 x 10 x 16kg (+reps)
1 x 8 x 16kg each
NO REST BETWEEN SETS
Close Grip Bench
1 x 10 x 70 (+weight)
1 x 8 x 70 (+weight)
1 x 18 x 50 - dropped the weight to pund out some more reps
E- Abdominal Circuit - no rest
Hanging Leg Raise
1x10
1x7
1x8

Comments
*Dropped the weight for the bench to get some more reps in.
*B/O rows continue to progress.
*Lateral raise is consistent, i guess
*More reps for the guns, cant be bad
*Upped the weight for CG Bench with not probs at all.
*Im pretty sloppy with my ab work.

[MindPower]

Forgot to add
This concludes this 4 week block, and 8 weeks on the WSFSB program. I will take next week of from our regular scheduled programming and probably do some different stuff, I can here my gloves and heavy bag calling me names, might have to teach it a lesson.

Also if anyone has seen Chad Waterbury's Blood on the barbell article he
has some interesting complexes which should be pretty challenging as a change of pace.

I plan on taking some measurements and bf% sometime this weekend to see how things are progressing.

At this stage im planning on hitting my legs twice a week and being a bit more focussed on ab work for the next 8 weeks. See if I can get some strength and size in them (my legs).
Havent figured out the details yet.
Till then.

[MindPower]

De-load week
Week 9 - Monday (Morning) 28th May

Monday morning weigh in
77.2kg (+0.6) (9th april)