Wes's Workout Log

[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.

[wesrman]

Wednesday December 17/08
Lower Body/Forearms
Squats...........................4 sets...6,6,5,5 reps
Deads............................2 sets...5 reps
Calf Raise.......................3 sets...17,17,16 reps
Palm Down Wrist Curls.......3 sets...15,14,14 reps
(superset with)
Palm Up Wrist Curls...........3 sets... 15,14,14 reps

[wesrman]

Today is going to be a rough day. Ive done real hard jobs at work 2 nights in a row and it snowed like crazy all night and early today. By the time work is done i may be too..lol.
Friday December 19/08
1.)
Cardio- 55min (shovel snow)
2.)
Upper Body (Rep)
Bench Press (pyramid up).........3 sets...12,8,6 reps
Seated Rows (pyramid up)........3 sets...9,8,6 reps
Lateral Raise..........................3 sets...8,8,7 reps
Barbell Curls (pyramid up).........3 sets...10,8,6 reps
Skull Crushers (pyramid up).......3 sets...9,7,6 reps
Crunches...............................2 sets...18 reps
(superset with)
Leg Raise...............................2 sets...8 reps
3.)
Cardio- 15min (shovel snow)

[Youngblood]

that's actually a great workout. shovelling snow. not exactly one of my favorites...ha. but an effective one.

[wesrman]

that's actually a great workout. shovelling snow. not exactly one of my favorites...ha. but an effective one.

Ya but hard on the lower back just like my job. Thats what sucks about it.

[wesrman]

Monday December 22/08
Upper Body (Max)/Forearms
Bench Press (pyramid up)..........3 sets...7,6,4 reps
Chin Ups................................3 sets...7,6,6 reps
Military Press (pyramid up).........3 sets...9,7,6 reps
Bent Over Raise.......................3 sets...9 reps
Crunches................................2 sets...19 reps
Wrist Roller(B).........................2 sets
(superset with)
Wrist Roller (A)........................2 sets