Bill Clar Posted February 11, 2014 Report Share Posted February 11, 2014 Last night I started the Westside Barbell Program for Skinny Dudes. I tried my hand at the Starting Strength program but squatting three x week is too much for my knees and CNS. Dip...............................6xBW...5x17.5#...5x17.5#Chest Machine.............50x12...60x12...70x11...80x9Barbell Row..................65x12...75x10...75x10...65x10Standing Face Pull.......20#x12....20#x12...20#x10Leg Raises...................10, 7, 8Standing Calf Machine..55x12...55x10 I was supposed to perform DB presses but my Globo-Gym was mobbed. Not a bench to lie upon. Rather than wait for eternity, I opted for the chest machine. I don't care much for machines, but this one did alright in a pinch. It felt good to do some higher reps (Starting Strength maxes the reps at 5) and feel the burn. My end goal is to put on size and strength. I know that hybrid training cuts into your gains but it's what's best for me at this time. Quote Battle Log Link to comment
Bill Clar Posted February 15, 2014 Author Report Share Posted February 15, 2014 Missed Wed workout. Caved to stress and fatigue. I made up for it today. Pushups - 60s rest between sets...................15...10...5Squats - 60s rest between sets.......................45x17...45x12...45x9Overhead Press...............................................45x10...65x5...65x5...65x4DB Shrug.........................................................25x10...25x10...25x8Pullup Machine................................................48x10...48x8...48x7Overhead Tri Extensions (Barbell)....................40x9...40x8...40x7Alternate DB Curls............................................20x11...20x9...20x7Ab Circuit My pushups need lots of improvment. I hadn't done a mass/bodybuilding style program in ages. Man, I'll be feeling this tomorrow. Quote Battle Log Link to comment
Bill Clar Posted February 18, 2014 Author Report Share Posted February 18, 2014 Last night's workout - Upper Body Max Effort Dips......................................BWx5...17.5x5...17.5x5...17.5x5Flat Bench DB Press............30x10...35x10...35x10...35x8DB Rows...............................40x10...40x10...35x9Rear Delt Flyes.....................7.5x12...7.5x10...7.5x10Windmills...............................15#x10...20#x10...20#x10 I was amazed that I snagged an open bench for the DB press. Globo-Gym isn't usually so kind during peak hours. Quote Battle Log Link to comment
Bill Clar Posted February 20, 2014 Author Report Share Posted February 20, 2014 From last night. Lower Body Max Effort Squat..............................45x10...65x3...95x5...95x5...95x5Barbell Step Up...............40x10...40x10...30x10Stability Ball Leg Curls....10...10...8Standing Calf Raise........55x12...55x10 Good effort on the squats as I focused on keeping my knees out. My has paid dividends. Still, I need more rest between sets and time isn't a luxury at Globo-Gym. There's always someone waiting to use the bench or squat rack. I may have to consider heavy squatting at home where I can give myself 5-8 minutes rest between sets. Quote Battle Log Link to comment
Bill Clar Posted February 22, 2014 Author Report Share Posted February 22, 2014 Overhead Press and Repetition Day OHP.....................................45x10...55x5...65x5...75x5Squats (60s rest).................55x20...55x13...55x9Pushups (60s rest)..............16...10...5DB Shoulder Press..............20x10...25x9...20x10Lat Pulldown.......................100x10...100x9...100x8Tricep Dips..........................BWx10...25x10...25x9Barbell Curls.......................40x10...50x8...40x9 Quote Battle Log Link to comment
Bill Clar Posted February 22, 2014 Author Report Share Posted February 22, 2014 My current progress pic. Quote Battle Log Link to comment
Bill Clar Posted February 23, 2014 Author Report Share Posted February 23, 2014 20 minutes of 5 way shoulder. 3 x 100yd sprints Quote Battle Log Link to comment
Bill Clar Posted February 25, 2014 Author Report Share Posted February 25, 2014 Upper Body Max Bench Press..............................95x5...105x5...110x5...115x5Dips...........................................10...9...8DB Row......................................45x10...45x9...45x8Face Pulls..................................30x10...32.5x10...32.5x10Seated Calf Raise......................35x9...25x13 Forgot to do my abs. Oops! Bench form felt good. Good control. Quote Battle Log Link to comment
ORazor Posted February 25, 2014 Report Share Posted February 25, 2014 Interesting that the max is geared around 5 instead of 1, which I think is the typical west side max method. That's an awesome article, and I'm certain you are going to have loads of success! Posted using only my thumbs. Quote All men are frauds. The only difference between them is that some admit it. I myself deny it. Current Challenge Link to comment
Bill Clar Posted March 1, 2014 Author Report Share Posted March 1, 2014 OHP...............................45x10...55x5...65x5...75x5Squats (60s rest)...........55x20...55x12...55x10DB Shoulder Press........25x10...30x8...25x9Pushups (60s rest).........10...5...4Pullups...........................6...4+4neg...2+4negSkullcrushers.................30x10...40x8...30x10Barbell Curl....................40x10...50x8...40x10 The shoulder work killed my pushup score. I'm going to move the pushups to Friday morning so that my triceps are fresh. My squat stance is becoming more comfortable thanks to all my practice in the squatting rest position. It's getting easier to keep my knees out which allows me to push my toes out further. Quote Battle Log Link to comment
Bill Clar Posted March 13, 2014 Author Report Share Posted March 13, 2014 Hit a wall and needed some time to recover. Back at it last night. Squat............................45x10...65x5...85x5...95x5...105x5...105x4Supported Leg Squat....10...10...8Hyperextensions............10...8x10#...6Standing Calf Raise.......55x10...55x9 Quote Battle Log Link to comment
Bill Clar Posted March 18, 2014 Author Report Share Posted March 18, 2014 Incline Bench...............................65x10...95x5...95x5...95x5Dips.............................................8...8...8DB Row........................................45x10...50x6..45x8Knees to Elbows..........................8...6Turkish Get Ups...........................20x3...20x3Seated Calf..................................25x12...25x8 Quote Battle Log Link to comment
Bill Clar Posted March 20, 2014 Author Report Share Posted March 20, 2014 Last night: Squat.................................45x10...65x5...85x5...105x5...110x5Partial Pistol Squat............7...6...5Single Leg G'Mornings......8...7Standing Calf....................55x10...75x6 Quote Battle Log Link to comment
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