_tim's Log
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_tim
Well-Known Member
Could it be? A workout?
BW: 200
CG Chins: BW x 10, 5
NG Chins: BW x 6, 3
WNG Chins: BW x 5, 2
Pullups: BW x 3, 2
How this worked: I alternated through the exercises; in other words, I started with chins, then did a neutral grip set, and on and on and on. My dip belit is due to arrive today - so my max effort chinning will begin next week.
DB Incline Press: 4 x 8 @ 60
|
Chest Supported Fly: 4 x 8 @ 5
That 5 pounds is no typo - I decided to make the second half of this superset a therapeutic exercise I learned after the car accident. It assails the posterior delts, traps, rhomboids, and every small striation in between. Basically, lay face down on an incline bench with your arms starting at a hang, and raise them laterally, each rep alternating between the weight being parallel to the ground and at 90 degrees. You'll never feel anything like it.
Cable Upright Rows: 4 x 8 @ 80
CG Bench: 4 x 8 @ 140
Some form notes: I kept my scaps loose and my back flat on the bench. The bar hit on the lower part of my pecs; grip was one finger on the smooth part of the bar. The only time I felt chest interaction was at the top of the lift, perhaps 85% up. I actually tried a few reps with an arched back and tight scaps - and it's an altogether different press; I felt the weight equally on my anterior delts, pecs and tris. I reverted to my previous form, and it was all tricep.
I had to add these to the cycle after seeing Lol do 'em.
Got one in!
BW: 200
CG Chins: BW x 10, 5
NG Chins: BW x 6, 3
WNG Chins: BW x 5, 2
Pullups: BW x 3, 2
How this worked: I alternated through the exercises; in other words, I started with chins, then did a neutral grip set, and on and on and on. My dip belit is due to arrive today - so my max effort chinning will begin next week.
DB Incline Press: 4 x 8 @ 60
|
Chest Supported Fly: 4 x 8 @ 5
That 5 pounds is no typo - I decided to make the second half of this superset a therapeutic exercise I learned after the car accident. It assails the posterior delts, traps, rhomboids, and every small striation in between. Basically, lay face down on an incline bench with your arms starting at a hang, and raise them laterally, each rep alternating between the weight being parallel to the ground and at 90 degrees. You'll never feel anything like it.
Cable Upright Rows: 4 x 8 @ 80
CG Bench: 4 x 8 @ 140
Some form notes: I kept my scaps loose and my back flat on the bench. The bar hit on the lower part of my pecs; grip was one finger on the smooth part of the bar. The only time I felt chest interaction was at the top of the lift, perhaps 85% up. I actually tried a few reps with an arched back and tight scaps - and it's an altogether different press; I felt the weight equally on my anterior delts, pecs and tris. I reverted to my previous form, and it was all tricep.
I had to add these to the cycle after seeing Lol do 'em.
Got one in!
_tim
Well-Known Member
Day 12 - Dynamic Lower Body Day
Deads: 5 x 2 @ 190
Just like dynamic squats - the focus is on explosiveness. I took the 5 x 2 model straight from the Westside template.
Bulgarian Split Squats (no extra ROM
): 3 x 8 @ 45
Still very killer, even without the ROM addition. I couldn't imagine taking these out - it's an incredible lift.
45-degree Hyperextension: 3 x 8 @ 25
Way too light, on purpose. These tend to hit my lower back about 6 hours after the fact, so I wanted to start slow.
Bench Abs (on bench!): 2 x 10 @ 140
To clarify what a rep is: legs down middle, left, right (3 movements) = 1 rep. It took every bit of energy I had to get through these - doing them on bench adds a whole new dimension of stabilizer usage.
Happy to finish out this week on a good note; my new dip belt came in yesterday as expected, so the first workout of next week will be the official start of the microcycle.
Deads: 5 x 2 @ 190
Just like dynamic squats - the focus is on explosiveness. I took the 5 x 2 model straight from the Westside template.
Bulgarian Split Squats (no extra ROM
Still very killer, even without the ROM addition. I couldn't imagine taking these out - it's an incredible lift.
45-degree Hyperextension: 3 x 8 @ 25
Way too light, on purpose. These tend to hit my lower back about 6 hours after the fact, so I wanted to start slow.
Bench Abs (on bench!): 2 x 10 @ 140
To clarify what a rep is: legs down middle, left, right (3 movements) = 1 rep. It took every bit of energy I had to get through these - doing them on bench adds a whole new dimension of stabilizer usage.
Happy to finish out this week on a good note; my new dip belt came in yesterday as expected, so the first workout of next week will be the official start of the microcycle.
_tim
Well-Known Member
Be gentle.
Day 13, BW 200
Max Effort Upper Body Day
Chins: Triples: BW+25, 40;
Double: BW + 45;
Single (miss) BW + 55
It's embarrassing for me to write that down. I'm hoping for major improvement over the next couple weeks.
NG PD: 110 x 23, 16
It's weird, but these didn't burn like they should have - I just ran out of energy. I don't like that at all.
DB Incline Press: 4 x 8 @ 65
|
Chest Supported Raise: 4 x 8 @ 10
I'm going to keep the Raise load at 10 next week too. The 3rd and 4th sets were a bit strained form-wise by the 6th rep.
Cable Upright Row: 4 x 8 @ 90
CG Bench: 2 x 8, 1 x 4 @ 160
Overambitious. I should have just bumped to 150.
All in all, a relatively humbling workout.
Day 13, BW 200
Max Effort Upper Body Day
Chins: Triples: BW+25, 40;
Double: BW + 45;
Single (miss) BW + 55
It's embarrassing for me to write that down. I'm hoping for major improvement over the next couple weeks.
NG PD: 110 x 23, 16
It's weird, but these didn't burn like they should have - I just ran out of energy. I don't like that at all.
DB Incline Press: 4 x 8 @ 65
|
Chest Supported Raise: 4 x 8 @ 10
I'm going to keep the Raise load at 10 next week too. The 3rd and 4th sets were a bit strained form-wise by the 6th rep.
Cable Upright Row: 4 x 8 @ 90
CG Bench: 2 x 8, 1 x 4 @ 160
Overambitious. I should have just bumped to 150.
All in all, a relatively humbling workout.
_tim
Well-Known Member
Repetition Upper Body Day, Day 15
BW: 200 (still...)
Kinda lax in my posting schedule...
Late afternoon WO!
Chins: BW x 11, 8, 4
Yes, these were max-rep sets. Awful.
BB Row: 4 x 8 @ 135
|
Flat DB Fly: 4 x 8 @ 30
I kept getting stuck at 5 reps on the rows. The flyes were too light, but I think that's ok for the first workout.
Hang Snatch: 5 x 5 @ 50 (bar only)
This was as much just a form check as anything. I'll add weight next week.
Wide NG PD: 3 x 8 @ 110
|
Rope Tricep Extension: 3 x 8 @ 55
The pulldown work was much, much too light.
This workout likely went pretty far afield from what DeFranco originally programmed, and I'm fine with that. I'm going to key off the DOMS to see if anything needs to change. My biceps and most of my back got absolutely hammered, and the whole of my deltoids/rhomboids/traps did as well. I think that satisfies the requirements of the workout fundamentally.
BW: 200 (still...)
Kinda lax in my posting schedule...
Late afternoon WO!
Chins: BW x 11, 8, 4
Yes, these were max-rep sets. Awful.
BB Row: 4 x 8 @ 135
|
Flat DB Fly: 4 x 8 @ 30
I kept getting stuck at 5 reps on the rows. The flyes were too light, but I think that's ok for the first workout.
Hang Snatch: 5 x 5 @ 50 (bar only)
This was as much just a form check as anything. I'll add weight next week.
Wide NG PD: 3 x 8 @ 110
|
Rope Tricep Extension: 3 x 8 @ 55
The pulldown work was much, much too light.
This workout likely went pretty far afield from what DeFranco originally programmed, and I'm fine with that. I'm going to key off the DOMS to see if anything needs to change. My biceps and most of my back got absolutely hammered, and the whole of my deltoids/rhomboids/traps did as well. I think that satisfies the requirements of the workout fundamentally.
_tim
Well-Known Member
Day 16
Max Effort Upper Body
Chins: BW+ 25, 35, 40 x 3; 50 x 1 + long static hold @ 90 degrees
The SH was close to 10 seconds - enough for one of my buddy's to ask, "You ever coming down from there, man?"
NG PD: 120 x 21, 12
Flat DB Press: 4 x 8 @ 70
|
"Delt Circle": 4 x 8 @ 15
I didn't know what to call the second half of this SS; it's something I used to do quite regularly and it slays the medial delts, traps, rhomboids. It starts with the palms out, DB's touching end-on down by your groin. With arms straight, you make a big half moon motion, moving the DB's laterally upward so the DB's again touch end-on over your head - again with palms out. Sort of a crazy way to do a lateral movement, but it works.
Cable Upright Row: 100 x 5
Yeah, those delt things made me done.
CG Bench: 140 x 8, 5
It's been a very, very busy couple weeks. I just have not had even an ounce of energy to lift in the morning - which honestly is the only time I have to work out. I'm hoping to get back on track, but time will tell. Next week promises to be kinda gnarly.
Max Effort Upper Body
Chins: BW+ 25, 35, 40 x 3; 50 x 1 + long static hold @ 90 degrees
The SH was close to 10 seconds - enough for one of my buddy's to ask, "You ever coming down from there, man?"
NG PD: 120 x 21, 12
Flat DB Press: 4 x 8 @ 70
|
"Delt Circle": 4 x 8 @ 15
I didn't know what to call the second half of this SS; it's something I used to do quite regularly and it slays the medial delts, traps, rhomboids. It starts with the palms out, DB's touching end-on down by your groin. With arms straight, you make a big half moon motion, moving the DB's laterally upward so the DB's again touch end-on over your head - again with palms out. Sort of a crazy way to do a lateral movement, but it works.
Cable Upright Row: 100 x 5
Yeah, those delt things made me done.
CG Bench: 140 x 8, 5
It's been a very, very busy couple weeks. I just have not had even an ounce of energy to lift in the morning - which honestly is the only time I have to work out. I'm hoping to get back on track, but time will tell. Next week promises to be kinda gnarly.
_tim
Well-Known Member
Damn.
Hey lads. Well, I was busy as anything, then I got sick. Story of my life this time of year.
So, given the fact that I've basically been out for a full deconditioning, I'm going to start the WS4SB cycle over. I loved it, and see massive potential in it.
I just hope that I can be more consistent this time around. Time will tell.
Hey lads. Well, I was busy as anything, then I got sick. Story of my life this time of year.
So, given the fact that I've basically been out for a full deconditioning, I'm going to start the WS4SB cycle over. I loved it, and see massive potential in it.
I just hope that I can be more consistent this time around. Time will tell.
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Bulgarian Split Squats (no extra ROM
): 3 x 8 @ 45
Still very killer, even without the ROM addition. I couldn't imagine taking these out - it's an incredible lift.</div>
Aren't they, though? I suck at these, but I feel them more in my legs than almost any other exercise. I've actually created a pretty nice setup to do these, where I position two chairs right behind my squat rack, and place a barbell between the two. Then I add "padding" in the form of sheets/etc on the barbell between the chairs, and squat inside the rack, using that pretty stable barbell as the means of elevating my rear leg.
Rather nice, because I get the safety of squatting in a cage, and using the bar with extra padding feels MUCH nicer than a chair or bench in terms of comfort on the rear foot. By elevating my lead foot an extra inch or two, I can also make the depth JUST at/below parallel, though I noticed I need to go high bar on these to maintain good back position that low.
Anyways, though you might appreciate that since I experimented a bit with these, and am planning on running these my next training cycle.
Still very killer, even without the ROM addition. I couldn't imagine taking these out - it's an incredible lift.</div>
Aren't they, though? I suck at these, but I feel them more in my legs than almost any other exercise. I've actually created a pretty nice setup to do these, where I position two chairs right behind my squat rack, and place a barbell between the two. Then I add "padding" in the form of sheets/etc on the barbell between the chairs, and squat inside the rack, using that pretty stable barbell as the means of elevating my rear leg.
Rather nice, because I get the safety of squatting in a cage, and using the bar with extra padding feels MUCH nicer than a chair or bench in terms of comfort on the rear foot. By elevating my lead foot an extra inch or two, I can also make the depth JUST at/below parallel, though I noticed I need to go high bar on these to maintain good back position that low.
Anyways, though you might appreciate that since I experimented a bit with these, and am planning on running these my next training cycle.
_tim
Well-Known Member
Back Rehab + Cardio
Cable Row: 100 x 25, 20, 10
Pulldown: 8 x 3 @ 110
I pulled my back doing some electrical work in my attic. I was looking for nothing more than blood flow, and I think I got it. The pull is already easing a bit.
I ended the session with 15 minutes of elliptical work. Fun.
Not the start I'd hoped for, but a start nonetheless.
Cable Row: 100 x 25, 20, 10
Pulldown: 8 x 3 @ 110
I pulled my back doing some electrical work in my attic. I was looking for nothing more than blood flow, and I think I got it. The pull is already easing a bit.
I ended the session with 15 minutes of elliptical work. Fun.
Not the start I'd hoped for, but a start nonetheless.
_tim
Well-Known Member
Starting Over... Day 1
Dynamic Lower Body Day
Deadlifts: 5 x 2 @ 190
DB Bulgarian Split Squats + ROM: 3 x 8 @ 80
The notation change... After watching Mike's vid and seeing a whole different way of doing these, I felt I should clarify what I'm doing. The load is total weight.
45 Degree Hyper: 1 x 8 @ 35
|
Bench Abs (triple reps): 1 x 10 @ 140
I ran out of time. Getting back into a morning routine is going to take some time.
Well, all I can say is that I hope like crazy I can actually put a few weeks together this time.
Dynamic Lower Body Day
Deadlifts: 5 x 2 @ 190
DB Bulgarian Split Squats + ROM: 3 x 8 @ 80
The notation change... After watching Mike's vid and seeing a whole different way of doing these, I felt I should clarify what I'm doing. The load is total weight.
45 Degree Hyper: 1 x 8 @ 35
|
Bench Abs (triple reps): 1 x 10 @ 140
I ran out of time. Getting back into a morning routine is going to take some time.
Well, all I can say is that I hope like crazy I can actually put a few weeks together this time.
_tim
Well-Known Member
Day 2
Max Effort Upper Body
Chins: Triples: BW + 25, 35, 40; Single: BW + 50
NGPD: 110 x 20, 15
Flat DB Press: 4 x 8 @ 60
|
Delt Circles: 4 x 8 @ 15
Cable UR Row: 4 x 8 @ 70
CG Bench: 4 x 8 @ 120
I wish I'd had about 10 more minutes for some Tabata work. I need it, and cannot wait to see just how many cycles I can actually do. I'm guessing maybe 2. My bodyweight is at about 207 or so - my goal is to be around 200 pounds at no more than 10% bodyfat. I have some work to do.
This was the first complete ME Upper Body workout in a very long time. I'm happy about that.
Max Effort Upper Body
Chins: Triples: BW + 25, 35, 40; Single: BW + 50
NGPD: 110 x 20, 15
Flat DB Press: 4 x 8 @ 60
|
Delt Circles: 4 x 8 @ 15
Cable UR Row: 4 x 8 @ 70
CG Bench: 4 x 8 @ 120
I wish I'd had about 10 more minutes for some Tabata work. I need it, and cannot wait to see just how many cycles I can actually do. I'm guessing maybe 2. My bodyweight is at about 207 or so - my goal is to be around 200 pounds at no more than 10% bodyfat. I have some work to do.
This was the first complete ME Upper Body workout in a very long time. I'm happy about that.
_tim
Well-Known Member
Day 4
Slightly Abbreviated Repetition Upper Body Day
Chins: BW x 12, 10, 4
I'm gonna stay with bodyweight until I can get 15 reps with my first set.
BB Row: 4 x 8 @ 120
|
(Flat) DB Fly: 4 x 8 @ 35
WNGPD: 3 x 8 @ 120
|
Rope Tri Extension: 3 x 8 @ 60
Missing was my Oly work today. I ran out of time.
Slightly Abbreviated Repetition Upper Body Day
Chins: BW x 12, 10, 4
I'm gonna stay with bodyweight until I can get 15 reps with my first set.
BB Row: 4 x 8 @ 120
|
(Flat) DB Fly: 4 x 8 @ 35
WNGPD: 3 x 8 @ 120
|
Rope Tri Extension: 3 x 8 @ 60
Missing was my Oly work today. I ran out of time.
_tim
Well-Known Member
Well....
Lads, the whole start-stop thing is really not what I'd hoped for, and definitely not what I need physically. All things considered, I do have persistent injuries that truly are the reason why I train for strength. Without strength work, pain comes back. The fat in my *** is also something that returns, and for those who have read my log for a while, you likely know that I HATE changes to my body composition that aren't muscle gains. I am one of those guys who needs to like what he sees in the mirror. That's just who I am.
So - I took a step back and did some soul searching. It is my hope that the workouts start flowing again - beginning tomorrow - and they will not be WS4SB work. They will be inspired by all things DeFranco - but I need to get back to what I know keeps my interest, albeit with lessons learned.
I'm not going to detail this out - that seems to be the end of me. Stupid? Yes.
Lads, the whole start-stop thing is really not what I'd hoped for, and definitely not what I need physically. All things considered, I do have persistent injuries that truly are the reason why I train for strength. Without strength work, pain comes back. The fat in my *** is also something that returns, and for those who have read my log for a while, you likely know that I HATE changes to my body composition that aren't muscle gains. I am one of those guys who needs to like what he sees in the mirror. That's just who I am.
So - I took a step back and did some soul searching. It is my hope that the workouts start flowing again - beginning tomorrow - and they will not be WS4SB work. They will be inspired by all things DeFranco - but I need to get back to what I know keeps my interest, albeit with lessons learned.
I'm not going to detail this out - that seems to be the end of me. Stupid? Yes.
_tim
Well-Known Member
i
Standing Press: 8 x 3 @ 120; 130 x 1
Perhaps a bit aggressive to start, but I'll deal with that when I need to.
DB Fly: 20 x 17, 12
Pouring jars with every rep.
Squats: 4 x 6 @ 190
I sure missed typing "Squats" in my log.
Bench Press: 2 x 12 @ 170
Again - maybe too aggressive to start, but I truly don't care - I got through the sets.
So - 5.5 hours after the above, the DOMS are beginning... More than any WS4SB workout I did over the 5+ weeks I did that program. As I've said in the past....
To the pain.
Standing Press: 8 x 3 @ 120; 130 x 1
Perhaps a bit aggressive to start, but I'll deal with that when I need to.
DB Fly: 20 x 17, 12
Pouring jars with every rep.
Squats: 4 x 6 @ 190
I sure missed typing "Squats" in my log.
Bench Press: 2 x 12 @ 170
Again - maybe too aggressive to start, but I truly don't care - I got through the sets.
So - 5.5 hours after the above, the DOMS are beginning... More than any WS4SB workout I did over the 5+ weeks I did that program. As I've said in the past....
To the pain.
_tim
Well-Known Member
DOMS
I've had to take a couple days to stretch - I had no idea how little of my body I was using with the other program. Granted, I've not been great about getting to the gym - but I can't remember a time where a single workout hit me this hard.
Mind you - I LOVE THIS. I actually feel like I did something on Monday.
So - I should be back at it tomorrow.
I've had to take a couple days to stretch - I had no idea how little of my body I was using with the other program. Granted, I've not been great about getting to the gym - but I can't remember a time where a single workout hit me this hard.
Mind you - I LOVE THIS. I actually feel like I did something on Monday.
So - I should be back at it tomorrow.
_tim
Well-Known Member
ii
Deads: 8 x 3 @ 230; 260 x 1
Focus was on form, pure and simple.
SLDL: 2 x 15 @ 140
I probably could have done more, but the fatigue I was feeling seemed to be enough for what these set are intended for.
BB Row: 4 x 6 @ 120
Way too light. I have had trouble with these this year in terms of hitting walls within each set; anything north of 3 reps was problematic. So, I started light to try and mitigate that, but I never felt like I was doing work sets.
CGPD: 2 x 12 @ 130
These too were on the light side, but the end of the second set got kinda interesting. The goal is to replace the pulldowns with chins, but at my present weight of about 210 and my current back/bicep strength being what it is, I decided to do pulldowns for the 12's, at least for the first few weeks.
It's amazing to me how quickly DOMS in the legs disappear when they are challenged (after a couple days of rest, mind you). My DOMS were in full effect when I started my workout, but by the end of the 2nd set of deads, I felt great.
Deads: 8 x 3 @ 230; 260 x 1
Focus was on form, pure and simple.
SLDL: 2 x 15 @ 140
I probably could have done more, but the fatigue I was feeling seemed to be enough for what these set are intended for.
BB Row: 4 x 6 @ 120
Way too light. I have had trouble with these this year in terms of hitting walls within each set; anything north of 3 reps was problematic. So, I started light to try and mitigate that, but I never felt like I was doing work sets.
CGPD: 2 x 12 @ 130
These too were on the light side, but the end of the second set got kinda interesting. The goal is to replace the pulldowns with chins, but at my present weight of about 210 and my current back/bicep strength being what it is, I decided to do pulldowns for the 12's, at least for the first few weeks.
It's amazing to me how quickly DOMS in the legs disappear when they are challenged (after a couple days of rest, mind you). My DOMS were in full effect when I started my workout, but by the end of the 2nd set of deads, I felt great.
_tim
Well-Known Member
iii
Bench: 8 x 3 @ 200; 220 x 1
Happy with the effort - no clustering, reps felt strong throughout.
DB Incline Press: 40 x 18
Too Light
DB Decline Press: 65 x 8
Too heavy... I spent a ton of my energy just getting the DB's up. I'm gonna play with the support lift model a bit - this wasn't exactly the best approach.
Standing Press: 4 x 6 @ 100
Last set clustered 4-2. I ordinarily would have done my Squat sets in between benching and pressing, but the rack was in use. In fact, it was still in use when I finished my press sets, so Squats got tabled for time reasons.
I'm happy with the upper body work for the day regardless.
Bench: 8 x 3 @ 200; 220 x 1
Happy with the effort - no clustering, reps felt strong throughout.
DB Incline Press: 40 x 18
Too Light
DB Decline Press: 65 x 8
Too heavy... I spent a ton of my energy just getting the DB's up. I'm gonna play with the support lift model a bit - this wasn't exactly the best approach.
Standing Press: 4 x 6 @ 100
Last set clustered 4-2. I ordinarily would have done my Squat sets in between benching and pressing, but the rack was in use. In fact, it was still in use when I finished my press sets, so Squats got tabled for time reasons.
I'm happy with the upper body work for the day regardless.