Wes's Workout Log

[wesrman]

I finally felt half decent today so i said fuck it and did a workout. Maybe not the best idea, but i couldnt take it anymore. Hopefully it doesnt make me worse.

I mad a few changes to my routine. Im going to try to do a more pure strngth day for my max upper day. So im going to try to do less sets and really concentrate on upping the poundage each workout. Not that i havent been already. Also im doing chins on max day so my biceps get more work. I feel they werent getting worked hard enough with the seated cable rows and hitting them once per week wasnt enough.

Thursday December 11/08
Upper Body (Max)
Bench Press (pyramid up).....3 sets...6,4,3 reps
Chin Ups............................3 sets...6,5,5 reps
Military Press (pyramid up)....3 sets...8,6,5 reps
Bent Over Raise..................2 sets...8 reps
Crunches...........................2 sets 18 reps

[wesrman]

Im still not 100%, but workouts are going great. Which is good because i thought i would lack energy because i had the worst trailer at work last night and ive felt like crap all week.

Friday December 12/08
Lower Body
Squats.........................4 sets...5 reps
Deadlift........................2 sets...5 reps
Calf Raise.....................3 sets...16 reps
Palm Down Wrist Curls....3 sets...14,14,13 reps
(superset with)
Palm Up Wrist Curls........3 sets...14,14,13 reps
__________________

[wesrman]

Saturday december 13/08
Cardio- 58min (walk)

[wesrman]

Monday Decmber 15/08
Upper Body (Max)
Bench Press..................3 sets...6,5,4 reps
Chin Ups.......................3 sets...6,5,5 reps
Military Press................3 sets...8,7,5 reps
Bent Over Raise.............2 sets...9,8 reps
Crunches......................2 sets...18 reps

[wesrman]

Tuesday December 16/08
Cardio- 1hr 20min (walk)

[Drago]

think u have a good workout there brotha
i also believe in short intense workouts
i do alot of supersets which seems to work for me
i lift twice week & do sprints & hill sprints once a week as well
plus 45 mins walking the dog everyday

[wesrman]

think u have a good workout there brotha
i also believe in short intense workouts
i do alot of supersets which seems to work for me
i lift twice week & do sprints & hill sprints once a week as well
plus 45 mins walking the dog everyday

Thanks for the comments.

My Upper Max day is less ssets and lower reps. Then my Upper Rep day has more sets with a higher rep range.

Its based on this:
DeFranco's Training - Westside for Skinny Bastards A modified lifting program for "Hardgainers"

But i tweaked it after a few eweaks to suit my needs.