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
Wednesday, July 9, 2008
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
[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
[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
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
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