| The Training Log Log your workouts here. Get support and critiques |
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09-09-2008, 07:57 PM
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#661 (permalink)
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staying medium
Join Date: Apr 2005
Location: Australia
Posts: 1,520
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09-12-2008, 05:47 PM
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#662 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,522
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Hey Richie - hope you guys weather Ike OK and stay safe. Will be thinking of you, mate.
__________________
"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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09-14-2008, 09:47 PM
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#663 (permalink)
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Senior Member
Join Date: Dec 2006
Posts: 1,520
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thanks, Rob. We survived and are one of the lucky ones who lost power for only a few hours. but the workouts didn't happen and won't happen until tuesday since the gym is closed. We camped out with my parents and ate badly. I think Ike made me fat.
But I am thankful and grateful to be okay. I know those in the south part of Houston and especially in Galveston were hit badly.
I did have a workout or two last week ... I'll update tomorrow.
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09-15-2008, 07:46 AM
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#664 (permalink)
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Rocking Strength 3
Join Date: Nov 2007
Posts: 1,447
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Glad your ok!!
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09-15-2008, 07:42 PM
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#665 (permalink)
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staying medium
Join Date: Apr 2005
Location: Australia
Posts: 1,520
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We had some wild storms over the weekend, but Im sure its nothing compared to what you guys were facing, glad your ok
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09-16-2008, 02:40 PM
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#666 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,522
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Glad you came through it OK, Richie. Better get busy now on losing that Ike Spike. 
__________________
"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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09-18-2008, 03:25 PM
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#667 (permalink)
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Senior Member
Join Date: Dec 2006
Posts: 1,520
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thanks guys. finally posting my week 1 of returning to WS4SB (even though it took 2 weeks to complete it!)
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09-18-2008, 03:27 PM
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#668 (permalink)
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Senior Member
Join Date: Dec 2006
Posts: 1,520
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9-9-08
Dynamic Effort
BSS
10e x 25e
10e x 30e
8e x 35e x 2
Pull through
10 x 30
10 x 40
10 x 50 x 2
Abs Side Bend
10e x 25
15e x 30
12e x 35 x 2
Cardio for 30 mins
Was in a hotel gym and had nothing to use for box jumps.
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09-18-2008, 03:29 PM
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#669 (permalink)
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Senior Member
Join Date: Dec 2006
Posts: 1,520
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9-16-08
Repitition Upper
Flat DB
15 x 60e
12 x 60e
9 x 60e
8 x 60e
Lat Pull Down*
10 x 90 x 4
Rear Delt Fly*
10 x 17.5e x 2
9 x 17.5e x 2
DB Mil Press
10 x 35e x 2
12 x 35e
10 x 35e
Shrugs**
12 x 65e
10 x 65e
11 x 65e
BB Curls**
10 x 70
8 x 70
6 x 70
*Superset
** Superset
Still adjusting to the weights again - some were too heavy for the prescribed reps, but went well overall.
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09-18-2008, 03:34 PM
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#670 (permalink)
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Senior Member
Join Date: Dec 2006
Posts: 1,520
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9-17-08
Max Effort - Lower
Squat BB
8 x 45
8 x 135
6 x 165
6 x 185
5 x 205
3 x 225
BSS
8e x 35e x 3
Pull throughs
10 x 27.5 x 3
Skipped Abs
Did shoulders - not part of WS4SB:*
BB Mil Press
11 x 45
10 x 65
10 x 85
8 x 85
4 x 105
Lat Raises
8 x 20e
10 x 20e x 4
12 x 20e
* Buddy was there recovering from surgery and working out with him for a few.
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09-18-2008, 03:46 PM
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#671 (permalink)
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Senior Member
Join Date: Jul 2005
Location: kentucky
Posts: 998
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Good luck with WS4SB.
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
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09-18-2008, 07:57 PM
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#672 (permalink)
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staying medium
Join Date: Apr 2005
Location: Australia
Posts: 1,520
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Lookin good
Quote:
Originally Posted by liftintexas
Was in a hotel gym and had nothing to use for box jumps.
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you could always sub in Broad Jumps |
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10-07-2008, 11:26 PM
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#673 (permalink)
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staying medium
Join Date: Apr 2005
Location: Australia
Posts: 1,520
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Hellllooooo, anyone home???
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10-08-2008, 07:59 AM
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#674 (permalink)
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Senior Member
Join Date: Jul 2005
Location: kentucky
Posts: 998
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No kidding. What up?
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
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10-09-2008, 11:54 AM
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#675 (permalink)
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Senior Member
Join Date: Dec 2006
Posts: 1,520
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Quote:
Originally Posted by MindPower
Hellllooooo, anyone home???
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Quote:
Originally Posted by dmw
No kidding. What up?
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Sorry guys. Between work, travel for work, illness, and out-of-state funerals, I've not been great at the gym, and even worse about posting. I'll post my workouts, what they are, today. |
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10-09-2008, 12:20 PM
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#676 (permalink)
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Senior Member
Join Date: Dec 2006
Posts: 1,520
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9-21
Arms workout outside of WS4SB
cannot recall details
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10-09-2008, 12:22 PM
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#677 (permalink)
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Senior Member
Join Date: Dec 2006
Posts: 1,520
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9-30-08
Max Effort - Upper Body
BB FlatPress
8 x 135
7 x 165
5 x 185
3 x 205
DB Incline
11 x 60e
7 x 60e
Face Pull
8 x 40 x 2
10 x 40 x 2
Seated Cable Pull
10 x 90
10 x 100
8 x 100
Shrugs
11 x 65e
12 x 65e
10 x 65e
8 x 65e
BB Curls
10 x 60 x 2
7 x 60
6 x 60
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10-09-2008, 12:23 PM
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#678 (permalink)
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Senior Member
Join Date: Dec 2006
Posts: 1,520
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10-1-08
Dynamic Effort
Box Jumps
BW x 4 x 7
Bulg Split Squat
9e x 35e x 2
8e x 35e
Pull through
10 x 17.5
10 x 22.5
9 x 27.5
Weighted Leg Raises
15 x BW + 20 x 2
10 x BW + 20
Cardio
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10-09-2008, 12:25 PM
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#679 (permalink)
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Senior Member
Join Date: Dec 2006
Posts: 1,520
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