DB Incline Press
18 x 45e (need to increase weight)
13 x 45e
Bent Over Rows* (need to increase weight - was worried about form)
10 x 60
10 x 70 x 2
Rear Delt Fly* (not sure on form)
8 x 25e
8 x 20e x 2
Standing BB Curls
10 x 70
8 x 70
10 x 60 x 2
Shrugs
10 x 70 x 4
* Superset
Notes: Decrease weight on rear delt fly because just not sure I was really hitting the right muscles and that my form was great. Not sure. Otherwise, a pretty good workout. Really enjoying WS4SB.
Nice work, Richie. You are really getting some great numbers up on the board, man.
__________________
"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
Good to see you started WS4SB, it looks as though your off to a good start.
Your probably better off to drop the weights down a bit and get all the reps to start with as you get used to the program, its nice to bump up the weights all the time but theres no hurry.
and rear delt flyes are damn hard, dont worry if you have to use pink db's for them,
I do
Good to see you started WS4SB, it looks as though your off to a good start.
Your probably better off to drop the weights down a bit and get all the reps to start with as you get used to the program, its nice to bump up the weights all the time but theres no hurry.
and rear delt flyes are damn hard, dont worry if you have to use pink db's for them,
I do
Thanks, man. I think I'm getting most of the reps - just a few last week as I was adjusting. And you're right, I'm having to make some adjustments - like the pink dumbbells for rear delt flys. They are hard.
Notes: I took MindPower's advice on dropping the weight for Bulgarian split squats. Felt ridiculously light at the start but got heavy towards the end. Good workout
I'm anxious to see how you do with this program, I've thought about doing it before. I think there's a slightly modified version with another leg day if I remember right.
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
I'm on the version 3 of the program, which has 1) max effort upper body, 2) dyanmic effort 3) repetition upper body and 4) max effort lower body
additionally, there are other versions for athletes, strong men, and something else. I just went with the plain vanilla.
I'm really enjoying it so far, other than I wish there were more arm isolation exercises. Basically there's only three. I know, I know. But I want bigger arms.
Ha. I'm sure you've read this before, but heavy compounds + gaining weight = bigger arms.
I'm one to talk though, I'm just like that on bench press. When I'm in on squat day, I often stare longingly at an empty bench!
Yeah, I know, I know. I just see 3 or 4 guys in the morning who have huge arms and they each seem to have an arms day from what I can tell. I think there has to be something to that, but I'll stick with the program.
Yeah, I know, I know. I just see 3 or 4 guys in the morning who have huge arms and they each seem to have an arms day from what I can tell. I think there has to be something to that, but I'll stick with the program.
Well, if it makes you feel any better, I literally saw a guy this morning that I see almost every morning that has big arms. He looks to have about 3 arms - only workouts per week from what I can tell. Today he benched (and he's not weak) but his bench looked horrible. The bar touched his chest every rep, but his left hand only moved down about 6 inches! It looked like a teeter totter, with the right hand holding the majority of the weight at the bottom.
My point? He's strong and got big arms, but I don't want to follow his style of lifting.
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
Notes: I took MindPower's advice on dropping the weight for Bulgarian split squats. Felt ridiculously light at the start but got heavy towards the end. Good workout
I'm glad someone listens to me
Good workout, how high was the box??
alot of guys with big arms are light bulbs, if i see a guy with big arms i always check to see if he has skinny legs sticking out his shorts
makes me laugh, and feel better about being proportionally average
I really wanted to do cardio this morning, even though the program doesn't call for that. Instead, I slept the extra 70 minutes. I guess sleep is important, too. I just really hate not doing something at the gym ...
Whoa. That's a lot of work there, Richie. Good going. I'd have been a puddle of mush.
__________________
"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
Bul. Split Squats
8e x 17.5e
9e x 17.5e
8e/7e x 17.5e
Pullthroughs
11x 32.5
10 x 37.5
10 x 42.5
7 x 47.5
Abs - skipped after pain in pullthroughs
Notes: Very frustrating. I could have maybe done more on squats, but got worried I was going to get stuck (that happened last week) so stopped at 3x225.
I have really hurt my lower back again in pullthroughs. I did too much and think my form went out. I can barely straighten up as the day has gone on. I hope it's gone by Monday to continue workouts. Not sure what to do.
My wife had given me a gift certificate to a spa for a massage. I took advantage of that today and had the therapist focus abotu 85% time of my back. It helped. The therapist seemed knowledgeable and my back is a lot better. I just hope it won't tighten up again. I really want to lift tomorrow ...
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