No clever title

[MindPower]

Thats the good thing about WS4SB, find out where your weak and then you can make the necessary changes to correct it within the same template, its a never ending cycle

[Deserve]

It's been a few days. Where is the update!

[liftintexas]

Originally Posted by Deserve

It's been a few days. Where is the update!

Well, Wednesday are my "off" day from lifting and I didn't do cardio. Thursday, I missed due to some kid issues during the night so that will be made up this weekend, I hope.

I did make it today and will post in a few.

[liftintexas]

March 7, 2008

Repetition Upper Body

BB Bench at 60%
15 x 135
12 x 135 x 3

Lat Pull Down*
10 x 90 x 3
8 x 90

Rear Delt Flye*
10 x 17.5e x 2
9 x 17.5e
8 x 17.5e

Military Press DB
15 x 25e
12 x 30e
10 x 35e
9 x 35e

Shrugs
10 x 45e x 3

Tri Press Down
16 x 100
12 x 110
13 x 90
18 x 70

*Superset

Notes: Per Steve's suggestion, I added the mil presses. I hadn't done them in a few months, so couldn't recall what weight to use.

I backed down on the shrugs to correct a form issue I noticed earlier.

I'm not sure, but I am thinking about slightly modifying/adding to the WS4SB format because I want to add a few more isolation arm exercises. Not sure. And I want to do unilateral pec work when I do db chest exercises. But maybe I shouldn't mess with it. I just think that would be good.

[smittygouv]

I find myself constantly wanting to add isolation arm work... But usually by the end of my workout i'm so beat i decide not to do them. You could add armwork to the end of your workout but if you are thinking about substituting them for something i don't know what you would replace them for.

Keep up the good work.

[liftintexas]

3-8-08

25 mins of cardio

[liftintexas]

Originally Posted by smittygouv

I find myself constantly wanting to add isolation arm work... But usually by the end of my workout i'm so beat i decide not to do them. You could add armwork to the end of your workout but if you are thinking about substituting them for something i don't know what you would replace them for.

Keep up the good work.

I hear ya. But I think, I may add them at the end one day this week. Not going to replace anything - just more!

[liftintexas]

3-9-08

Max Effort Lower Body

Pullthroughs

12 x 60
11 x 80
12 x 90

Deadlift
11 x 45
10 x 95
8 x 115
8 x 135
6 x 155
3 x 185

Bulgarian Split Squats
10e x 20e
8e x 20e
9e x 20e

Abs

Notes: The good news is no back pain and hit a new (yet still wimpy) deadlift PR The bad news is my knee "popped" while doing the split squats. I have previously dislocated my knee cap and it gives me trouble from time to time. It hurts right now - a few hours after the workout, so hoping it's all good by tomorrow. Supposed to be squatting this week, so bad timing for knee issues. Sucks to get old.

[BamaDave]

Congrats on the DL PR! I hope the knee pop is just a minor thing.

I showed my 8 year-old daughter your avatar yesterday and asked her if she wanted me to buy the book for her. She said "yes, I love monkeys!" LOL!

[MindPower]

Nice PR,

as for adding more arm work (i am assuming your talking biceps), theres plenty of room for arm work already in WS4SB, I dont think you need to add more.
On your RE Upper day you could drop the tricep pressdowns, you have already benched and o/h pressed which should be enough for your triceps. Throw in some curls instead of the pressdowns.

[smittygouv]

Whats with the injuries??? You fallin' apart on us? I hope its minor pal!

[Deserve]

Remember to drive through the heels. That kills me on DL's. I want to boing up on my toes and it puts a lot of pressure on my knees.

Why are you falling apart? That's my job. I hope it is nothing serious.

[liftintexas]

Originally Posted by BamaDave

Congrats on the DL PR!

Originally Posted by MindPower

Nice PR,

Thanks, I know 185 is nothing on DL's compared to what others do. But for me, and to not injure my back, I was happy!

[liftintexas]

Originally Posted by MindPower

as for adding more arm work (i am assuming your talking biceps), theres plenty of room for arm work already in WS4SB, I dont think you need to add more.
On your RE Upper day you could drop the tricep pressdowns, you have already benched and o/h pressed which should be enough for your triceps. Throw in some curls instead of the pressdowns.

Yeah, I want to keep pressdowns and add more biceps. I just don't see any gains in arm size.

[liftintexas]

Originally Posted by smittygouv

Whats with the injuries??? You fallin' apart on us? I hope its minor pal!

Originally Posted by Deserve

Remember to drive through the heels. That kills me on DL's. I want to boing up on my toes and it puts a lot of pressure on my knees.

Why are you falling apart? That's my job. I hope it is nothing serious.

The DL's didn't get make my knee pop - it was those bul. split squats. not sure why. I just have jacked knees. Majorly tilted knee caps which led to the previous injury. I just have to be careful. As of today, no pain. We'll see what happens when I workout legs tomorrow, assuming I can get to the gym while traveling.

I hope I'm not falling apart, too!

[K-Court]

Just wait ten years!

[liftintexas]

3-12-08
Max Effort - Upper Body

Flat Bench BB
8 x 135
6 x 185
5 x 205
3 x 225

DB Incline Press
20 x 45e
15 x 45e

T-Bar
9 x 70
9 x 80
8 x 80 x 2

Shrugs
10 x 65e x 4

Rear Delt Fly
10 x 25e
8 x 25e
- didn't do third set

Hammer Curls
10 x 30e
- didn't do remaining sets

Notes : Something is better than nothing, right? I am traveling for work and exhausted. I'm about to go to bed and hope insomnia doesn't get me again. I did yesterday's workout on 5 hours of sleep two nights in a row and it stunk. I couldn't complete it. I had planned to add "extra" arm exers. this week but couldn't even complete what was there due to horrible fatigue and headache.

Plus, I couldn't find the weights I wanted being at a visiting gym.

Enough griping, I hope I can make it there tomorrow and even more hoping I make my flight home tomorrow night.

[K-Court]

Richie, good