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
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.
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.
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.
__________________
"The reason most people fail instead of succeed is that they trade what they want most for what they want at the moment"- unknown
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!
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.
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.
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.
Whats with the injuries??? You fallin' apart on us? I hope its minor pal!
Quote:
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.
__________________
"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
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.
Richie, good for you for getting in your workout while travelling on biz. Not easy. (I remain envious of your bench numbers ... though I beat you on the incline press! )
__________________
"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
Ha on the incline. My lift wasl ight even for repetition/high reps. I couldn't go up though as the 50s, 55s, 60s, and 65s were all missing/in use. Ugh!
__________________
"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
So after a week of limited-to-no-sleep, traveling 5 days, and just feeling like crap, I have deemed last week a 'rest' week so as to excuse my only one day of lifting. So much for "resting," as I'm more exhausted than before. Oh well.
Also frustrating, I lost 4lbs while traveling, and pretty sure it wasn't the few lbs of fat I was trying to shed. Yikes! So back under 180 which is very disappointing.
notes: All over the place. Barely felt awake at the start. So tired. The flat bench was awful. Rear delt was not good. Added an extra arm set exer. at the end - at that went fine. I'm honestly just not sure - not the best workout.
Abs (weighted chair)
12 x 10lbs x 2
10 x 20 lbs
11 x 20 lbs
Notes: I noticed that I had been doing too many reps of box jumps previously, at least accd to the program. But I think I may go back to that - I didn't feel like I really accomplished much just doing low rep sets. Of course, I could always increase the size of the box, as long as I don't bust my butt.
Slightly increased the bul. split squats. Had some knee pain, but not too bad. overall, not a bad workout.
)
Linear Mode
