Day 22.

I just got some cottage cheese, some beans and stuff to make some good pancake. And yes I made a brown fried rice + 300gm of chicken + beans +almonds . They were awesome.




Workout was pretty much okay today putting the fact that I just recovered.

Bench (kg)

55 x 4 x 4
60 x 4 x 1

DB press (lbs)

35 x 8 x 3
40 x 8 x 1

Straight Bar Cable Row

35 x 12 x 2
30 x 12 x 2

Bent Over Flyes

5 x 10 x 3

SBC

12 x 4

yeah, cant stand much longer staying at home even if its a few days. lol !

I rest too much till i lose my consistency. haha. I am no where near my goals, so I gotta put that extra effort .

Day 23




It was a superb start of the day. I have not tested my max rep for my Front Squats and my RDL. I would prefer testing my max rep on a regular deadlift. This will be my last week for my current routine. I am coming up with a new one soon. I am considering Chad Waterbury`s 25 method.

So this is how it went down today.

Front Squats

80 x 4 x 1
85 x 4 x 3
80 x 4 x 1

Romanian Deadlift.

80 x 8 x 1
90 x 8 x 3

Pull through

20 x 10 x 3

DB reverse lunge

30lb x 12 x 4

Plate Pinch

10k`s on each hand pinching for 25-30 seconds x 3


I must say that the RDL shook the bejeevers out of my core today. Well not forgetting the damn front squats. Ahhh ! Lower body days are just full of shit. lol !

true, thats what I actually did, 10kg on each hand.

no, i was pinching 1 10kg plate on each hand. lol. hahah.

Right ! thanks for pointing that out mate !

ahh..okay. thanks mate. luckily someone did point this out or else i`ll be doing shit all the way.

Final Day of WSFSB Routine - Day 25




Its the final day of my WSFSB Routine. I am going into the Russian Squat Program + a 4-6 reps x 4 sets routine - its actually waterbury. lol ! ( modded a little to suit my routine )

I was feeling the strain in between my chest while doing the dips. Is that common or something isnt right? Well, overall the staleness has came and I know its time to change routines.


Some figures

Dips
8,6,6

Pushdown
10 x 20 x 3
10 x 17.5 x 1

Chinups

6-non assisted
10,10,6,4 ( 15lbs assist)

Shoulder Press
30 x 12 x 3
25 x 12 x 1

Curls

30 x 8 x 3

Abs Circuit

This post has been edited by shanecross: Mar 14 2008, 08:14 PM

I came up with a routine. Maybe you people should tell me if this is an ass kicker?

Monday

R.Squat.Prog

Incline DB Press

4 x 6

Military Press (Standing )

4 x 6

Cable Row

4 x 6

Wed

R.S.P

Deadlift

4 x 6

Lat Pulldown

4 x 6

Swiss Ball Crunch ( This is just to ease things down as you could see the deadlifts should be a killer after squats )

4 x 8


Friday

R.S.P

DB Chest Press

4 x 6

DB Shoulder Press

4 x 6

Pullups

4 x 6


Things are better said than done. Gotta wait till Monday ! Cant wait.

Monday


R.Squat.Prog


Push Press

4 x 6

Incline DB Press

4 x 6

Cable Row

4 x 6


Wed

R.S.P

Barbell Bent Row

4 x 6

Lat Pulldown

4 x 6

Swiss Ball Crunch ( This is just to ease things down as you could see the deadlifts should be a killer after squats )

4 x 8



Friday

R.S.P

Bench Press

6 x 4

DB Shoulder Press

4 x 6

Pullups

4 x 6

Curls

4 x 8

I`ll be doing some plate pinching after every workout just to improve on the grip. I`ll do some towel squeezing at home as well.

Pizza, the bench sounds like a good idea, I subbed it with the DB chest press. And Ive included an arm workout on fridays.

All changes are made in red. What ya guys think?

This post has been edited by shanecross: Mar 15 2008, 10:19 AM

Considering what jones and pizza replied, I finalized a few stuff. Oh yea, pizza the "conditioning" sounds great, get to sore the muscles a lil bit more. I came up with a superset for the bench to triceps pushdown. I did not include crunch but will probably do them as a supplementary workout.


Also regarding what Jones mentioned on the 3x6 and not the 4x6, I`ll give week 1 a shot and see how it goes. Considering waterbury`s 25 method, he did limit the exercise to 3 workouts only a day which I believe could be applied if I am doing a 3 workout regime.

Monday


R.Squat.Prog

Push Press

4 x 6

Incline DB Press

4 x 6

Biceps Curl

4 x 6


Wed

R.S.P

Barbell Bent Row

4 x 6

Lat Pulldown

4 x 6

Back Extension

4 x 8


Friday

R.S.P

Bench Press

6 x 4

SUPERSET

Tricep Pushdown

4 x 8

Pullups

4 x 6

DB Shoulder Press

4 x 6

I am giving this a shot though. see how it works with me. I was pretty skeptical at 1st when looking at the twice a week chest work but I opt to give to give it a shot for a first few weeks to see how it goes.

Day 28





Its actually the first day of my RSP, ya ya ya, first day is always easy like a dog piss. My squat max rep is only 100kilos, so today its only 80kilos x 2 reps x 6 sets. I got up from bed, and something I feared most happened, there is no fukkin water supply, I had to bathe at the gym. crap. The Push Press however was fun, but my wrist still felt funny a little, perhaps first day is always a good start.

I do actually have a question, do you do your incline db press on a 45degree incline or a 30degree?

First day figures


Squat

80k x 2r x 6s


Push Press

45k x 4r x 6s

Incline DB Press

35 x 4r x 1s
40 x 4r x 5s

Curl

25k x 6r x 4s

ahh, okay. thanks mate.

95% of your squats? How much? thundering motivations are always good for the spirit.

No la, the push press six sets of four, all also six sets of four. I am trying to go for low reps, higher sets. or should i go the other way round? its
45kg, 4x5kg plate,2x2.5kg plate + 1 oly bar = approx 45 kilos.

So, ya saying that, the other exercise should be on eg ; 6 reps x 4 sets or 8 reps x 3 sets?

What are the signs of the Central Nervous System burnout? Rep failures?

yo, jones, thanks for the info there.


Okay, so I have not posted my meals for quite sometime. Most of them are home made stuff. *i know imma cheap d****


Meal 1 : Cottage cheese + 1 serving of oats + 1/2 cup choc protein + 3 eggs = PANCAKE

Meal 2 : 3 medium sized chicken legs ( drumstick+thigh ) + 2 cups of fresh milk

Meal 3 : 1 cup of brown rice cooked in chicken broth + basil + garlic , sweet potatoe + chicken + french beans + gravy *homemade stuff, I`m a fitness chef wannabe* This is usually post workout

Meal 4 : 1 can of tuna in oil , 2tbsp of peanut butter, 1 tbsp of lite mayo

Meal 5 : 4 slices of bread + 2 small bananas + 2 tbsp of Peanut butter*the PB is giving me those body acne and facial acnes ! lol !*

Meal 6 : 1 cup of milk * i know milk before bed is bad * + 1 serving of plain yogurt + 1 serving of whey *blend it up into a bed time smoothie which makes your hips big *


This gives me a bout 250g protein, 120g of carbs and approx 80-90g of fat = approx 3000calories.

Day 30.



I made some changes on my routines from 4x6 to 5x5. I felt so uneasy doing the squats, my there is something bulging out my neck where i rest the bar, so I had to use the squat pad. Yeah, I wanted to sound tough but it turned out the other way.

I made some sweet+sour chicken + brocs and carrots + brown rice which was a wonderful post workout meal. I am also actually pretty incompetent when it comes to ingredient shopping so I did ring up a friend to get some good deals. *told ya im a wannabe *. I also made some chocolate chewy oat cookies credits to matthor from youtube.com. It was delicious, good stuff.


This is how it went down today

Squat

80kg x 3reps x 6sets

Barbell Row

60kg x5x5

Lat Pulldown

50 x 5 x 4
55 x 5 x 1

Back extension

8x4

This post has been edited by shanecross: Mar 19 2008, 02:18 PM