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Everybody wants to be a bodybuilder..

PostPosted: Thu Jul 21, 2011 8:42 am
by sosso
Well, it's been a while..

I've still been lifting but I thought I'd start logging everything here again. I just started Westside For Skinny Bastards by Joe Defranco, which you can find here - http://www.elitefts.com/ws4sb/WS4SB.pdf

I've just finished the first week but I'll just start with what I did today.

21/07

Repetition Upper Body... a bit like Dynamic Effort Bench day I guess

Bench

I didn't really stick to the plan here of doing high reps, but I did make sure to use a lot of speed in the lifts, because I wanted to test the Sling Shot, which I bought the other day. http://www.howmuchyabench.net/how-to-use.html

10 x 40 kg
10 x 60 kg
3 x 90 kg
5 x 100 kg (with Sling Shot)
3 x 110 kg (with Sling Shot)
2 x 120 kg (with Sling Shot)

Apparently it feels similar to a bench shirt? I wouldn't know.. 120 flew up though.

Fat Bar Pull-Ups (band-assisted)
4 x 8

I really suck at pull-ups. I haven't done them for a long time.. I will reduce the size of the band when I can do 4 x 12 and eventually I'll get to 4 x 12 without a band at all.. that's the plan anyway.

Cable Face Pulls
4 x 12 x 67.5 kg

Seated DB Press
8 x 27.5 kg
10 x 27.5 kg
8 x 27.5 kg
8 x 27.5 kg

BB Shrugs
3 x 10 x 100 kg

DB Hammer Curls
3 x 10 x 20 kg

Re: WS4SB

PostPosted: Thu Jul 21, 2011 8:50 am
by baldy
not sure if you really count as a skinny bastard any more.
:wink:

Re: WS4SB

PostPosted: Thu Jul 21, 2011 8:58 am
by sosso
Compared to these blokes I am.

Image

Re: WS4SB

PostPosted: Fri Jul 22, 2011 5:42 am
by sosso
22/07

Box Squats
3 x 60 kg
3 x 100 kg
3 x 120 kg
3 x 140 kg
3 x 160 kg

Reverse Lunges
3 x 8 each leg, holding 25 lb plates.

GHR
3 x 12

Ab Circuit (not much of a circuit, but anyway..)
20 Sprinter Sit-ups
20 Toe Touches
Two rounds.

Re: WS4SB

PostPosted: Fri Jul 22, 2011 7:46 am
by thestoatyone
Nice work. Is today max effort lower body then?

Re: WS4SB

PostPosted: Fri Jul 22, 2011 8:30 am
by sosso
Yep. I need to work on staying tight the whole time. I think I relaxed a bit with 160 and it was harder than it should've been.
Hamstrings are fried. Hopefully I can walk tomorrow.

M.E upper on Monday.

Re: WS4SB

PostPosted: Fri Jul 22, 2011 12:26 pm
by JP
do you have training partners these days or are you going solo with things like slingshot?

Re: WS4SB

PostPosted: Fri Jul 22, 2011 12:52 pm
by sosso
No I don't, which makes benching a bit difficult, especially since I'm handling heavier weights with the sling shot. Getting the bar out of the rack is the hardest part.

Re: WS4SB

PostPosted: Fri Jul 22, 2011 12:56 pm
by JP
not to mention dangerous mate!

hope you have safety catches!

just a week or so ago my mate narrowly escaped decapitation when the line went a bit wrong...

Re: WS4SB

PostPosted: Fri Jul 22, 2011 1:00 pm
by sosso
I have those at least, but yeah I need someone to train with, preferably a few people.

Re: WS4SB

PostPosted: Fri Jul 22, 2011 11:18 pm
by Frostfire
I hear that, its hard to find people to workout with sometimes . . .

Re: WS4SB

PostPosted: Sat Jul 23, 2011 12:10 pm
by thestoatyone
Yeah, benching on your own is a ball-ache. I'd spot ya, but it'd be a bit of a trip...

Re: WS4SB

PostPosted: Mon Jul 25, 2011 11:54 am
by sosso
Come on over. You can stay at my place.

25/07

Early morning session.

Bench
5 x 40
5 x 60
3 x 80
3 x 90
2 x 100
3 x 110 (slingshot)

DB Bench (palms in)
15 x 30 kg
12 x 30 kg

DB Rows
8 x 95 lbs
8 x 95 lbs
10 x 95 lbs
10 x 95 lbs
Supersetted with:
Seated DB "power cleans"
4 x 10 x 12.5 kg

Overhead Shrugs
4 x 15 x 50 kg

Zottman Curls
4 x 10 x 15 kg

Re: WS4SB

PostPosted: Tue Jul 26, 2011 8:01 am
by sosso
26/07

Box Jumps
About 10 or 12 - Don't know the height. Maybe 10 cm above belly button..?

GHR
3 x 12

Barbell Russian Twists
3 x 15 with 20 kg on the bar

Speed Deads
Not part of The Plan, but wanted to try a new technique
Lots x 80
Lots x 100
Lots x 120

Re: WS4SB

PostPosted: Thu Jul 28, 2011 2:57 am
by sosso
28/07

DB bench
13 x 32.5 kg
10 x 32.5 kg
10 x 32.5 kg

Fat bar pull-ups - with band
4 x 9

Cable face pulls
4 x 12 x 70 kg

Strict Press
4 x 10 x 50 kg

BB Shrugs
3 x 10 x 110

Grip was fried at this point

DB Curls palms up
3 x 10 x 15 kg