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.
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?
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
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 ... )
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
I'm glad you proofread at work. Otherwise, your career would be seriously shortened!
LOL on the last line.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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.
forgot to mention - the rest periods are killing me. So used to longer rests that this 45-60s is tough for me. Sometimes I still cheated and went longer, but tried to adhere. Wow.
Lhad 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.
Hey, things like that happen.
Lots of volume on the exercises. Good work, Ritchie.
Good workout. The rest periods are still requiring adjustment and things I previously could lift heavier (skull crushers and hammers) require that I back down. It's okay because I know that I'm growing.
Nice workouts!! I too am a fan of more rest periods when lifting, but there really is something to lower rest. I feel like I just did serious cardio after a workout with only 30 sec rest.
Nice workouts!! I too am a fan of more rest periods when lifting, but there really is something to lower rest. I feel like I just did serious cardio after a workout with only 30 sec rest.
Quote:
Originally Posted by CAchief
nice volume in the workout. What do the rest periods looks like?
Thanks guys.
Ryan, it's supposed to be 45s, but I've been doing 45-60. Previously, on WS4SB, I did 90s-2 min. So this is an adjustment for me.
Did well with rest periods except on flat db, where I used 2 mins. Form was bad on bent-over rows (only the second or third time to ever do them). Need to check
Nice presses, Richie. Is it just me or are your presses not a lot stronger than your pulls? Do I sense an imbalance there, bud?
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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