No clever title

[liftintexas]

5-15-08

Chest/back

Flat bench db
10 x 65e
7 x 65e
9 x 65e
6 x 65e

DB Fly
10 x 30e
10 x 35e x 2
9 x 35e

DB Incline
7 x 55e
6 x 55e x 3

Lat Pull Down
10 x 80
10 x 90
9 x 90
7 x 90

Cable Row
10 x 90 x 2
9 x 90 x 2

Bent over rows
Ran out of time due to a late wake up

Went pretty well. I think this was the first time I have ever done flat bench with db's, or at least in years. Was heavier than I thought. And after doing those, my inclines were really challenging.

also, with WS4SB, you have a lot more flexibility with rest periods. Under my new regimen, it's 45-60 seconds. That was tough for me.

I look forward to this new program.

[dmw]

Originally Posted by liftintexas

The program is full of crazy challenges like "shurgs" - you wouldn't get it, man.

No, no mystery, I just have been too lazy to type about the nutritionist. I have had 4 sessions with a nutritionist, who is awesome. Since my first session, my body fat has dropped about 5%. He wants to be add about 20 lbs in the next 12 mos, which is probably more than I want to do, but another 10-15 would be nice. He also wants another 2-3% drop in body fat. We'll see. I just have to remember to eat - it's hard for me to eat that much each day.

He designed a new training regiment for me as well -- very basic: 1) chest/back 2) Arms/shoulders 3) legs 4) Chest/back 5) Arms Each day has about 6 exercises with 4 sets of 6-10 reps.

Hmm, eating a lot. Where have I heard that recommended before?

[K-Court]

Richie what's your set/rep scheme on this? Looks all over the board. Were you going to failure?

(PS "Regimen" not "regiment" .... unless this is some sort of military exercise ... )

[liftintexas]

Originally Posted by dmw

Hmm, eating a lot. Where have I heard that recommended before?

send me your bill.

the plan is a bit more complicated with that ... certain percentage of fats, number of meals at certain times, limited number of shakes, etc.

[liftintexas]

Originally Posted by K-Court

Richie what's your set/rep scheme on this? Looks all over the board. Were you going to failure?

4 sets of 6-10 for pretty much everything.

Originally Posted by K-Court

(PS "Regimen" not "regiment" .... unless this is some sort of military exercise ... )

between you and dmw, I really will have to spend more than the 15 seconds I normally do typing. I proofread at work, but not so much on here.

If I do that to much I would loose my mind; their just arent enough ours in the day.

[K-Court]

I'm glad you proofread at work. Otherwise, your career would be seriously shortened!

LOL on the last line.

[dmw]

Shurgs are good for a loose mind!

Oh, and I would hope a nutritionist would be a little more detailed than some smart - alek on a message board (namely me).

[liftintexas]

Originally Posted by dmw

Oh, and I would hope a nutritionist would be a little more detailed than some smart - alek on a message board (namely me).

slightly. involves even busting out the calculator at the grocery store.

[Deserve]

Post it Richie. That's all I'm sayin'

[K-Court]

Do it Richie. Do it.

[liftintexas]

I doubt anyone would be that interested, and I'd just be there in my fat glory!

[Deserve]

It's your log. If they don't like they can get the !@# out.

[K-Court]

fat .... right.

[Deserve]

Originally Posted by K-Court

fat .... right.

Yeah...that's the word.

[MindPower]

Originally Posted by liftintexas

I doubt anyone would be that interested, and I'd just be there in my fat glory!

Fat??, aren't you like 10% bf

[liftintexas]

Originally Posted by MindPower

Fat??, aren't you like 10% bf

10.5, but it seems to sit in the middle.

[liftintexas]

5-18-08

Legs

BB Squats
8 x 135
6 x 185
3 x 205
6 x 185 x 2
8 x 135

Leg Press
10 x 180
10 x 270
8 x 360 x 3

Hamstring Curls
10 x 50
9 x 70
8 x 70
8 x 60
9 x 50

Standing Calf Raises
30 x 360 x 2
35 x 360
30 x 360
24 x 360
22 x 360
18 x 360
20 x 360

Interesting workout. I am very, very sore tonight. Doing squats, then leg presses about killed me. My knee was very unstable feeling during the squats, so didn't push a lot. Not sure what the issue was. and had an embarassing moment with the calf exercises - the station didn't lockout the weights (I didn't lock it out properly) and it fell, sending my flying off backwards on my backside. Hurt and was humiliating.

[liftintexas]

forgot to mention - the rest periods are killing me. So used to longer rests that this 45-60s is tough for me. Somet