Wednesday, July 9, 2008

Upper, Heavy

A1. BB Bench, 3RM
[185] 3

B1. Incline DB Bench, 2x15-20
[40x2] 20, 20 //more weight

C1. Chins, 3x8-12
[BW] 8, 7, 5

C2. Back Flies, 3x8-12
[20x2] 10, 11, 10

D1. BB Back Shrugs, 4x10-15
[135] 15, 15, 15, 15//Lil' more weight.

E1. BB Curls, 3-4x8-15
[65] 10, 7, 4

Friday, July 4, 2008

Lower, Heavy

A1. Deadlift, 5RM
[280] // Defs add weight next time.

B1. Split Squats, 3-4x8-15
[40x2] 8, 8, 8

C1. Leg Extensions, 3-4x6-10
[150] 10, 10, 10

D1. Calf Raises
//Light due to spasms.

D2. Lateral Raises
[20x2] 12, 10, 10

Thursday, July 3, 2008

Upper, Repitition

A1. BB Bench, 3 x max
[135] 15, 9, 10 (=34)

B1. French Press, 3-4x5-10
[90] 10, 10, 10, 10 //Up weight.

C1. Chins, 4x8-12
[BW] 8, 5, 4, 4 //PINNA!

D1. BB Shrugs, 3x10-15
[135] 15, 15, 15 //Lil' more.

D2. Lateral Raises
[20x2] 12, 10, 10

E1. Inc. DB Curls, 3x8-10
[25x2] 10, 8, 5

The Beginning

This marks the beginning of my summer training. I am going to be taking on DeFranco's Westside for Skinny Bastards for the next two months. I was hoping to do a high frequency plan, but I won't have enough rest in between sessions. I have done WS4SB before, but never logged or kept a good diet while on it.

Goals by the beginning of the school year are:

Deadlift: 350
Bench: 230
Squat: 135 x 2 minutes.
Weight: 190.

I doubt I will reach all these goals, if any, but I will try!

“Stand up. Face forward. Hesitate and you will die. Retreat and you will age.” -Zangetsu