[gappa238]

dips - 12, 7, 7
hammer pulldown and rear delt raise{machine} - 140x12 & 15x10, 160x10 & 15x8, 160x8 & 15x8
db front lat raises - 20x10, 20x9, 20x9
barbell curls and extention superset - 60x9 & 60x8, 60x8 & 60x7, 60x10 & 60x7
swiss ball situp and seated twist superset - 25x10 & 25x10, 25x10 & 25x10, 25x10 & 25x10

Total gym time - est. 30 mins

Notes: Felt sluggish, but I was able to fly through my workout. Shoulders are definately feeling it, in a good way. I was having problems on dips by going down to far on the last set of each, it would be nice if they had a mirror in front of the dip station, but oh well

[gappa238]

4x20m warm ups w/blocks
8x30m starts @ 90%

Felt very damn fast, good explosion coming out of the blocks and nice strides. Couldn't of asked for a better run. Also did a quick rub down on my thighs and calfs too.

[gappa238]

close grip bench - 95x5, 95x5, 115x5, 115x5, 135x5, 155x5, 175x5, 195x5, 195x3, 195x3
db incline - 55x9, 60x10, 70x6 <-PR
close grip lat pulldown & kneeling scarecrows superset - 140x10 & #2x10, 140x8 & #3x10, 140x6 & #4x6
zottman curls - 25x9, 25x6, 25x6
ab circuit:
decline sit ups - 10xfail, 10xfail
cable kneeling crunch - 80xfail, 80xfail
standing twist w/plate - 45xfail, 45xfail

[gappa238]

rack pulls - 145x5, 145x5, 165x5, 165x5, 185x5, 205x5, 225x5, 245x5, 265x3x1, 285x5, 305x4, 305x4, 315x3
db step ups on a 12'' box - 95x8, 95x8, 95x8
hypers - 35x10, 35x10, 35x10, 35x9
barbell shrug & behind the back bar hold - 245x8 & 135x15 sec

Called it an early night because my lower back was killing me from overworking it

[gappa238]

dips - 13, 11, 5
hammer pulldown and rear delt raise{machine} - 160x10 & 20x9, 160x10, 20x8, 180x9 & 20x6
db front lat raises - 20x10, 20x10, 20x8
barbell curls and extention superset - 70x8 & 50x10, 70x6 & 50x9, 70x9 & 50x11
swiss ball situp and seated twist superset - 25x10 & 25x10, 25x10 & 25x10, 25x10 & 25x10

[gappa238]

I figured I would attempt to see where my maxes are on the big 3 this week, I know is kind of short but there's a long story behind it. Also I figured this could be the end of my "trial" and now that I have a better idea of things I can put together a more concrete routine. Also I'm going to list the pros and cons I've come acrossed already.

Pros
- Quick and very effective workouts, very easy to fit in 3 workouts into a busy schedule
- Nice choice of different exercises from what I was use to doing

Cons
- Zottman curls, didn't feel like they were doing anything and felt wierd
- Doing hypers the same day as rack pulls = hella sore back, I need to find some to to sub hypers out with on rack pull days since my gym doesn't have a reverse hyper machine
- Barbell extentions are hard on an old elbow injury, but my tri's were blasted at the end.
{The last 2 aren't really WSB related, more so personal cons}

Things I need to improve on:
- Rack pull tech, I feel a little shakey when reaching max out weight
- Rotator/shoulder strength and recovery
- Maybe adding a second leg day due to upcoming winter weather {Sprinting in the snow does not sound like fun}
- Maybe using staps on all shrugs and rack pulls instead of having my weak grip from the elbow injury hinder my traps and back

[gappa238]

Day 1 - Squat
Squat: work up to max
Leg extentions: 3x8-10 doing one leg at a time and light on the weights
Calf Raise: 2x10-15 toe pointed out, 2x10-15 toes pointed in
Decline sit up: 2xfail w/25lb ball

Day 2 - Bench
Bench - work up to max
Low cable flyes - 3x8-10
French press - 3x8-10
Standing plate twist - 2xfail

Day 3 - Deadlift
Deadlift - work up to max
Preacher curls - 3x8-10
DB military press - 3x10-12
Swiss ball sit up w/25lb ball - 2xfail

I'll be following Ravadongon's max out schedule which looks like this:
• 2x5 @ 50%
• 1x4 @ 60%
• 1x3 @ 70%
• 1x2 @ 80%
• 1x2 @ 85%
• 1x1 @ 90%
• 1x1 @ 95%
• 1x1 @ 100% or new PR.
__________________

[gappa238]

ME Bench - 135x5, 135x5, 155x5, 155x5, 175x5, 195x3, 215x3, 215x2, 215x1
DB Incline - 65x10, 70x8, 80x5
Seated Row & Rear Delt Machine superset - 140x9 & 20x9, 140x7 & 20x8, 140x8 & 20x9
E-Z bar curl - 65x10, 65x8, 65x7, 65x7
Abs:
Decline sit ups with 20lb ball - 20x15, 20x15
Kneeling cable crunches - 80x30, 90x20
Cable twist - 20x10, 20x10

[gappa238]

rack pull - 205x5, 205x5, 225x5, 225x5, 255x5, 275x5, 295x5, 305x5, 345x3, 345x3, 345x2
hang clean - 95x8, 95x8, 95x6
seated calf -160x7, 90x12, 90x3
behing the back shrug & gripper superset - 205x8 & 90x21 sec, 205x7 & 90x19sec, 205x6 & 90x16sec

[gappa238]

dynamic box squat - 8 sets of 165lbs of 2 reps
leg press - 400x10, 490x10, 600x10
barbell shrug & wrist rollers superset - 225x10 & 10lbs, 245x8 and 10lbs, 245x5x5 & 10lbs