WSB for skinny bastards hybrid log.
04-04-2006 06:24 PM
Repetition day today. Workout took 45 minutes, but I got a lot done during that time period and changed some **** up. I'm fairly content with the program this way. I did medium volume this week, next week is high.
Flat Dumbell Bench
3x12, 10 on last set w/ 70 lb'ers
Rack Pullups w/35 lb plate on lap, 3x12 also, last set squeezed out 14
Flat dumbell flys w/35 lb'ers
2x12, last set I managed 14
Static Hold for 30 seconds w/ 40's
3x10 Dumbell Shoulder press w/ 55's, did 12 on the last set so next week it's gunna be 60's
supersetted with Twisting Dumbell Curls (seated
3x12 w/35 lb'ers, last set did 13
Didn't have much time for traps today so I wasn't able to do them, but I'm not worried about missing them once.
Overall, the workout went great. I added 25g malto to my xtend during workout and it seems to be going ok, although I do not like it on ME days. More later, gotta shower.
04-07-2006 12:08 PM
Yesterday was ME lower body. Accidentally took 4 scoops of the superpump and what a horrible experience. At first I felt really, really hot inside, like they turned up the thermostat in my gym to 85 degrees. Then when the stims kicked in it was like I was Tony Montana in Scarface. I started having to take a dump really bad and couldn't stand still.
did a ****load of work sets, worked up to a heavy triple, then did my 3 work sets over 90%
290x1, really thinking now I coulda pushed it harder.
Glute ham raises
Managed to raise where I put my knees by 4 or 5 inches. Did bodyweight again for 3x10-12
These really were not feeling right and I think the stims were wearing off at this point because I started to feel really hungry
3x6-10 w/ 140
On a sidenote, now that I'm back in the swing of things, I am recovering really, really fast. Yesterday I no longer felt anything from my rep day 2 days before and I do not feel sore from leg day right now. I don't know why that would be since I always take every set as far as I can without failure and have been doing a good amount of volume. Maybe I might need a more voluminous workout plan soon here?
04-10-2006 02:56 AM
Ok there will be major changes to my program as of this week. I really don't like the fact that I am recovering so fast and sitting around the rest of the week. My gains are slowing even as my eating has increased so I finally made a westside/waterbury hybrid program today. It consists of principles from both camps. Every day I work out I will post the routine and my reasoning for it. Full body workouts, 4 times a week, with varying intensities, exercises and rep ranges so that I can avoid overtraining. The goal is to hit a muscle group once a workout, total sets per week should be around 15 to 16, so it should not be too crazy.
Today was max bench/low intensity high volume upper body
Did a heavy triple, then worked up to my max. Hit 225 very well, no problems this time, stumbled on 230 a bit.
Cable rows and Pushdowns
I have this set like this for a reason. I want to make the accessory work light on this day because it will be fairly intense during the week, and max benching is already intense as it is. This day will be more upper body dominant but still be kind of full body. I will still train the Lats, Tri's, and upper back after bench. My heavy accessory work will be done in the week, after I have time to recover from my bench workout.
3 by 8 to 10
Did 165 on the cable rows for a semi easy 10, Did 90 lbs on the pressdown for 10. 75 seconds rest between exercises.
Face pulls and Standing hammer curls.
3 by 10
Did 105 on the face pulls and 30's on the hammer curls
Leg extensions and abs
3 by 8 to 10
Leg extensions are super easy. On my last set I was doing 195, but I still managed to crank out 13, so next time I must go higher. Abs will be the smart core training article from T nation.
I do legs lightly this day because the main goal is to hit the accessory muscles in the rep range a typical Westside program would have, but with less intense movements so I can avoid overtraining. The next day this week will be 4 by 6. I am sticking to Waterbury's design your own high frequency program. Day 2 will have more leg work, then it's an off day and then the 3rd and 4th day, gpp, then off then start over.
04-10-2006 08:33 AM
imo you should just use a very simple powerlifting routine till you get your strength up, i know plenty of big time guys that dont train westside style, plus it's very confusing if yuo ask me
04-10-2006 10:49 AM
I'm not so much training westside as using some of their ideas with a high frequency routine.
04-10-2006 10:54 AM
I will still be doing lots of basic movements that aide my lifts, such as GHR's, good mornings, pause squats, dumbell extensions, etc. My reasoning for going high frequency is the fact that I recover very very fast and spend most of the week sitting around feeling no soreness or fatigue at all. Right now I think I am capable of doing more, so that's what I am going to do, but with an intelligently designed plan so that I do not over train and still train movements that will aide my main lifts.
04-10-2006 10:39 PM
Ok so first off today a personal trainer at my gym I talk to sometimes took some measurements for me for free and so his boss wouldn't think he was slacking off. Here are the ones I remember off of the top of my head. All are unflexed standing with normal posture.
Shoulders- 50 1/4
Chest (lats not flexed, arms straight out to the side) 42 1/4
Chest with arms straight down 46 inches (I have fairly wide lats)
Arms (both were the same) 15 1/4 inches
Bodyfat using some stupid caliper things 15.8% to 18.8% using a 3 percent variable, I'm guessing it's realistically around 16, and most of the adipose is in my belly area)
Height 6 foot 2 inches
Calves 15 1/4 (Never trained calves in my life)
Thighs 24 1/2 inches
Here was my workout today:
Rep range: 4x6
Incline barbell bench:
First I did a 45 plus a 5 plus a 2.5 then I did 155 for the rest of the workout and last set I did 160. First time doing BB incline since October
Bent over BB rows:
whatever the hell 6 plates is, but I got that for 9 on my last set so I think I could do more. I'm doing a lot of movements I haven't in a long time so I'm usually finding I can do a lot more than I expect.
Weighted pull down abs
90lbs 3 by 10
04-11-2006 12:45 PM
Yah it's funny because Tate tries to make it sound so easy, yet it's a total ***** to come up with a routine. This is why I have mixed methods to achieve my goals.
Originally Posted by guyfromkop2
04-11-2006 12:48 PM
Also asked my mom about some measurements taken last year after I was rock climbing one day during the summer. At this point I was 156 lbs after not working out for over a year.
chest back not flexed arms out to side 37.75
It's weird to see that my calves have grown without training them whatsoever.
04-12-2006 07:55 PM
Ok today was another workout day. Next week and all following weeks I am going to switch the routine today with the one I did on Monday due to the fact that my accessory muscles are pretty sore still and I found it hard to do certain movements because of this. Here is what I did today, and following it is what next week will look like
Flat BB bench, 8x3 with a fresh 5rm
185 for all sets
Pushpress and Chins
135 for the Pushpress
Bodyweight+10lb dumbell for the chins except for the last set
Felt no need for any direct arm work as all these movements hit my accessory muscles fairly well
Seated Calf raises and Snatch grip shrugs
2 plates+25 for the Calf raises
195 for the Snatch grip shrugs
Forgot to do abs completely so I'm going to do them at home tonight but I would've done some kind of ab circuit
Next week Monday will look like this:
5x5 (The 8 by 3 even supersetted takes too much time)
BB bench and Bent over rows (Instead of powerlifting form I will bench at the halfway line on my chest with elbows completely parallel to the bar)
Superset 2 (not an antagonistic superset, purely just done for time reasons, might change this later but I really don't think supersetting good mornings and leg press would be very optimal, but who knows)
Pushpress and Good Mornings
Upright Rows and leg press
Wednesdays workout will be:
Pullups and Chins
Powercleans and Skull Crushers
Preacher Curls and Shrugs
Standing calf raises
I don't want to go heavy on this day because I will max on squats the next day so for now at least leg training on Wed. will be minimal. I'm beginning to think it might just be easier and go all out and do 4 day full body, I don't know. I like the strength gains I get with ME days and the theory behind it, but it's hard to organize the other days around it.
Similar Forum Threads
By GENO0125 in forum Workout Logs
Last Post: 01-27-2011, 01:38 AM
By chess315 in forum Training Forum
Last Post: 07-21-2010, 06:53 PM
By chess315 in forum Training Forum
Last Post: 07-16-2010, 01:35 PM
By acshadow in forum Exercise Science
Last Post: 09-19-2007, 10:26 AM
By ZeroKool in forum Supplements
Last Post: 02-19-2004, 06:05 PM