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.
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)
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.
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.
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.
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.
*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
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.
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.
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.
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.
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.
De-Load Week Week 9 - Monday 28th May
I thought I would give Waterbury's Complexes a go as a change of pace.
Barbell was loaded with a 5kg either end (20kg all up) I really should find out exactly how much my barbell weighs.
Dumbells were 5kgs each.
Bloody Barbell Complex
Overhead squat for 10 reps
Hang clean for 10 reps
Standing military press for 10 reps
Bentover row for 10 reps
Lunge for 10 reps on each leg
Romanian deadlift for 20 reps
Front squat for 10 reps
Standing calf raise (barbell across upper back) for 30 reps
Bloody Dumbbell Complex
Standing hammer curl for 5 reps
Standing alternating shoulder press for 10 reps with each arm
Forward lunge for 10 reps with each leg
Bentover alternating row for 10 reps with each arm
Reverse lunge with overhead press (palms facing each other) for 10 reps with each leg
Romanian deadlift for 20 reps
Standing calf raise (arms hanging at sides) for 30 reps
and I was done, I was sweating like crazy (I was outside and it is cold here), as usual the lunges were my nemisis, especially with the o/h press rev. lunge.
Today my ass is sore, which i guess is a good thing if it means i was activating my glutes properly (which is a problem for me)
That should keep me busy, and theres certainly some lofty goals in there, but thats what its all about.
There it is in Blue and Black, lets get this thing started.
Enjoy All
REGULAR PUSH-UPS: Pyramid up to 12 and back to 1.
Found this pretty easy
TRICEPS/DIAMOND PUSH-UPS: Until failure.
Think it was about 10 i pushed out
PULL-UPS*:
REGULAR GRIP: Pyramid to 2 and back to 1.
Easy NARROW GRIP: Pyramid to 2 and back to 1.
Easy WIDE GRIP: Pyramid to 2 and back to 1.
Easy
DIPS: done on a chair
4 sets of 10
Easy
LOWER BODY: 20-30 SECONDS REST BETWEEN SETS
HINDU SQUATS: 4 sets of 25
Got through these pretty well, my legs still felt like they were gonna explode.
BOOT-STRAPPERS: 4 sets of 25
4 x ~12-13, after the squats these hurt like hell, the only things i struggled with.
LUNGES: 4 sets of 20
Lunges are never fun, did them as travelling lunges, my legs just about exploded.
I ran out of time so didnt complete the Ab section of the workout.
I really enjoyed resurecting this workout and was certainly happy to see how far I have progressed.
My legs hurt today.
Good morning all and welcome to the challenge.
Lets start off with a little weigh in. Day 1 - 80.40kg (177.25lbs)
Nothing else to really add just yet, its only 8:30am, Im at work.
But I have already done some O/H squats with a broom stick to start the day.
Official Workouts will start Monday (Day 4), Maybe a boxing workout tonight, and definately mobility work throughout the weekend.
I will post some pics on monday, if i get courageous.
Good Luck All
Mark
Go Mark! Your goals are looking good - and thanks for reminding me to jump on the scales!
Are we the only Aussies here????
Thanks James and KiiKii
No where not the only Aussies here, there are a few others
JoshDunn, SimonC and BJAust (havent seen him in a while)
are the the only others
Good morning all and welcome to the challenge.
Lets start off with a little weigh in. Day 1 - 80.40kg (177.25lbs)
Just to update day 1, the day ended with a great boxing workout
I got from John Izzo's site. Skipping - 3 rounds of 2mins (60secs rest)
Shadow Boxing - 3 rounds of 2mins (60secs rest)
Heavy Bag - 3 rounds of 2mins (60secs rest)
Threw in some light snatches and o/h squats.
Was a good workout and had me sweating alot (Its winter here and I was outside in the cold), my calves have been sore ever since though. Lots of tennis ball work
but they are still painful.
61 Day Challenge Day 2
Saturday June 2
Nothing official to report today, did a major clean-up of the house/yard
so i was working hard.
61 Day Challenge Day 2
Sunday June 3
The cleaning continued,
Officially I did some mobility work and some back exercises from a Stuart McGill
article, and lots of tennis ball calf work.
Diet was spot on.
Week 1 Weight 80.40kg (4th June)
It was damn cold, so i didnt go for my lunch time walk as scheduled.
Max Effort Lower Body
(All weights in kg, except the ones in pounds)
Mobility Warm-Up
A - Plank for 2mins 1 x 1min
1 x 35s
1 x 25s
B - Front Squat (up to 3rm) Bar x ~15
5 x 50kg
5 x 60
5 x 70
3 x 75
3 x 77.5
3 x 80 (PR) 3 x 85 (187lbs) (PR)
C - Good Mornings (3 x 6-10) 1 x 10 x 40kg 2 x 10 x 45
D - Dumbell Swing (3 x 6-10)
3 x 10 x 21.6kg
E - Grip / Neck Superset
Fat Bar Shrugs 3 x 20 x 45kg
Rev. Curls 1 x 30
1 x 23
1 x 25
REVIEW ~~~Front squats felt really solid, last 2 sets were a PR and felt great. I did lean a bit forward to get the last rep up though.
~~~Good Mornings are feeling more and more comfortable, I expect the weight to increase pretty quickly.
~~~Dumbell Swing I incorporated as a sub to pull throughs, it was a great movement.
~~~It was good to get back into lifting some heavy stuff. Im not really sore although my legs feel as though they have been worked.
Max Effort Upper Body
(All weights in kg, except the ones in pounds)
Mobility Warm-Up
A - Bench Press (up to 3rm) 1 x 10 x 50kg
1 x 6 x 70
1 x 5 x 80
1 x 3 x 90
1 x 3 x 92.5 1 x 3 x 100 PR
1 x 3 x 100 PR (220lbs)
B - DB Shoulder Press 1 x 10 x 17kg each
1 x 9 x 17e
1 x 6 x 17e
1 x 7 x 17e Superset
C - B/O Row 1 x 11 x 57.5
2 x 6 x 67.5
1 x 5 x 67.5
C - Kneeling Scarecrow 4 x 10 x band
D - Leg Lifts 3 x 10
REVIEW ~~~100kg bench x 3 , finaly and it felt pretty quick. The first set at 100, the third rep was crap form but the 2nd set was, not easy, but it felt fast.
~~~I feel really weak with DB Shdr Press, especially if i lift both arms at the samr time.
~~~Thought i would up the weight with the rows and went a little far, but i'll stick with it and crush it next week.
I really like the addition of the swings. They are a great movement and are fun to do. They are one of my favorite exercises to incorporate...lol those and thrusters. Pictures look good too. Nothing to be embarrassed about either. Wait until you see mine. I have quite a lot to be embarrassed about. Talk about diminishing my comfort zone....
Rock on man, Rock on...
Newman
__________________
"Branch chainz, bro. Leucine in the sky with diamonds." - Alan Aragon
(9th april)
Hmm, seem to be a bit stuck
Apparently a tub of peanut butter eaten over the course of a week = 1kg weight gain (all muscle im sure)
Linear Mode
