[gappa238]

After reading over the new and improved WS4SB I figured I'd give it a shot. My goals are to obviously increase strength, drop a little bf% and stay in the 165-170lbs range. I'll have to post my current stats tomorrow, but here are my current PR's
Bench - 210x3
Squat - 275x4
DL - 315x2

Running times:
100m - 11.7 {est}
200m - 23.9

My goals for running is to drop into the 10's on the 100m, work on my explosiveness to post some low times in the 60m, and see what i can do in the long jump.

Here's what my routine looks like ATM.

Monday - A.M.
Dynamic Warm-up
General Warm-up Phase

Body squats x 10
Jumping jacks x 15
Seal jumping jacks x 15
Front skips — 20 yards down & back
Stationary side lunge x 8 each leg
Side shuffle, 20 yds. down & back
Stationary leg swings (front & back) x 10 each leg
Stationary leg swings (side to side) x 10 ea. leg
60% Build-up sprint (arm & posture focus) — 30 yds. down and back
Lunge walk x 10 steps down and back
Backpedal x 20 yds. down and back
Squat jumps x 5
75% Build-up sprint — (knee drive focus) — 40 yds. down and back
Ground-Based Mobility Phases

Back bridges x 10
Iron cross x 10 each leg
Rollovers into V sits x 10
Birddogs (on all 4’s) — 10 each arm/leg
Fire hydrant circles (on all 4’s) — 10 fwd, 10 bkw ea. leg
Prone scorpions x 10 ea. leg
Mountain climbers x 10 ea. leg
Groiners x 10
Low pogo jumps — 3 x 20 sec.
High pogo jumps — 3 x 10 sec.
Quick steps/Ankling — 2 sets of 10 yards
Wideouts — 2 sets of 5 sec. (in and out as fast as possible!)
Lateral quick steps — 2 sets of 10 yards
85% Build-up sprint — 40 yds.

Monday PM: ME upper body
Barbell bench - work up to max of 3-5 reps
Incline bench - 3 sets of 6-10
Seated cable rows & Rear delt flyes - 3 supersets of 8-12 reps
Abs circuit - TBA

Tuesday: Lower body strength
Box squat - work up to max of 3-5 reps
DB Lunge - 3 sets of 8-12 steps total
Hypers - 3 sets of 8-15
Barbell shrug & wrist roller - 3 supersets of 8-12 reps

Weds: Sprint training
TBA

Thursday: Rep upper body
Swiss ball DB bench - working up to 3 sets of max reps
Chest supported rows & Straight arm lat pulldown - 3 supersets of 8-12
Bradford press - 3 sets of 8-12
Preacher curls & tricep pushdown - 3 supersets of 8-12reps
Hanging leg raises & Reverse cable side bends - 3 supersets of 10-15

Friday: Sprint training
TBA

Saturday:
Rest day or light cardio
Sauna

On ME days I will be increasing the weight on each set by 10% of what my max rep is.

Feel free to input any ideas, suggestions or questions!

[philosopher]

looking good bro....

[gappa238]

Jogged 1/4 mile and ran another 1/4 for warmup
Box squat - 95x5, 95x5, 135x5, 135x5, 175x5, 215x5, 255x4, 275x2 {I would of tried for another rep or two but there was no one to be found in the gym to spot me other than these 2 girls running on tredmills}
DB Lunge - 55x10, 55x12, 55x10
Hypers - 35lb plate x10, 35x10, 35x8
Barbell Shrug - 185x10, 185x8, 185x8, superset w/wrist rollers using a 10lbs plate.

Total time in the gym - 90mins

I felt a little light headed near the end of the workout, i think from pumping out the last set of hypers, also on my way home I realized that instead of up the wieght by 20lbs each set on squat I had added 20lbs per side totaling 40lbs, idiot!
__________________

[gappa238]

Originally Posted by philosopher

looking good bro....

Thanks bro

[bigDman]

looking good stalker :p

[gappa238]

Originally Posted by bigDman

looking good stalker :p

:Lurking:

[gappa238]

DB Bench - 35x5, 35x5, 40x5, 40x5, 45x5, 50x5, 55x5, 60x5, 65x5, 70x4, 70x4, 70x3
Chest supported rows & Standing lat pulldown superset - 90x10 & 70x12, 100x8 & 80x7, 100x8 & 80x8
Bradford press - 95x8, 95x8, 95x8
Straight bar preacher curl & straight bar tricep pushdown - 40x12 & 110x11, 50x11 & 120x10, 60x8 & 130x8
Leg raises and standing twist with med. ball(25lbs) superset - 3 sets to fail

Total gym time - 110 mins

Felt pretty good until the end, I started to get light headed again.

Also could someone clearify if I was doing the Bradford press correctly, for one rep I would bring down to chest, up then down behind the head. Also does the DB bench numbers look right for a ME day?

[gappa238]

As of 10/25:
Weight - 174lbs
Forearms - 11 1/4 and 11 1/4
Arms - 11 5/8 and 11 1/2, flexed - 13 1/4 and 13 1/4
Chest - 40, flexed - 42 1/2
Waist - 33 1/2
Thighs - 22 3/4 and 22 1/2
Calf - 14 and 14 1/8
Neck - 15 1/2

All measurement and weight were taking first thing in the morning

[gappa238]

Easy day:
Bike - 4 miles
Eliptical - 16 mins {Alternated forward and backwards in 4 min intervals}

[gappa238]

Warm up - 10 min jog
ME Bench - 95x5, 95x5, 115x5, 115x5, 135x5, 155x5, 175x3, 175x1 {I cut this short because I had a sharp pain in my right palm and the heavier I went the worse it got}
DB Incline - 45x12, 50x10, 50x8 {No shoulder popping! Woohoo!}
Seated Row & Rear Delt Machine superset - 120x9 & 15x8, 120x8 & 15x8, 120x7 & 15x7
E-Z bar curl - 65x10, 65x9, 65x6{stupid pain in mt hand again}
Abs:Ball sit ups w/ 12lbs ball - 3 sets to fail
Decline sit ups with 12lb ball - 3 sets to fail
Knee raises - 3 sets to fail

Total gym time - 65 mins

I felt like crap all day because of stupid allergies and I didn't feel like I got a decent workout in, that ans plus my hand was bothering me. Didn't do any of the morning drills either due to heavy cold rain

[Rocky]

What do you think you've done to your hand? Still good numbers though!

[gappa238]

Box Squat - 135x5, 135x5, 155x5, 155x5, 175x5, 195x5, 215x5, 235x5, 255x2, 255x3, 255x2
DB Lunge - 60x14, 70x10, 70x10
Calf Raises(toes pointed out) 320x10, 320x9, 320x9
Hypers - 35x10, 35x10, 35x10
Shrug and Wrist Rollers(done with a 10lbs plate) superset - 185x10, 205x7 regripped and did 3 more, 205x11, 295x8(used straps on the last set)

Total gym time - 70 mins

Felt good throughout the work out, the only bad thing is it was a late night workout so I was getting a little sleepy at the end

[gappa238]

Originally Posted by Rocky

What do you think you've done to your hand? Still good numbers though!

It was from bowling *waits for laughing to stop*

I was trying a new release to see if I could get more rotation and I felt a sharp pain as soon as I let go. Stupid bowling :argue:

But it has gone away so I can't wait to hit my chest again.

Thanks bro