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Re: Wes's Workout Log
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
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Re: Wes's Workout Log
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
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Re: Wes's Workout Log
Thanks for the comments.Originally Posted by Drago
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.
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Re: Wes's Workout Log
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
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Re: Wes's Workout Log
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)
Got Soul, Not A Soldier
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Re: Wes's Workout Log
that's actually a great workout. shovelling snow. not exactly one of my favorites...ha. but an effective one.
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Re: Wes's Workout Log
Ya but hard on the lower back just like my job. Thats what sucks about it.
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Re: Wes's Workout Log
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
Got Soul, Not A Soldier
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Re: Wes's Workout Log
keep getting strong man!
Cuz if the leafs make the playoffs, you know you're gonna need to carry them on your shoulders! aaaa hahaa
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Re: Wes's Workout Log
If its Christmas and its Leg Day, Its Leg Day first and Christmas second..lol.
I had to postpone my leg day because i had to work earlier and was burned out after work pretty bad. So im doing it today.
Now i have 5 days off ! ! ! !
Thursday December 25/08
Lower Body/Forearms
Squats..............................4 sets...6 reps
Deadlift.............................2 sets...6 reps
Calf Raise..........................3 sets...17 reps
Palm Down Wrist Curls.........3 sets...15,15,14 reps
(superset with)
Palm Up Wrist Curls.............3 sets...15,15,14 reps
Go Leafs Go ! ! ! !
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Re: Wes's Workout Log
Saturday December 27/08
Upper Body (Rep)
Bench Press (pyramid up)............3 sets...10,8,6 reps
Seated Rows (pyramid up)...........3 sets...10,9,7 reps
Lateral Raise.............................3 sets...9,8,8 reps
Barbell Curls (pyramid up)............3 sets...10,8,6 reps
Skull Crushers (pyramid up)..........3 sets...10,8,6 reps
Crunches..................................2 sets...19 reps
(superset with)
Leg Raise..................................2 sets...8 reps
Go Leafs Go ! ! ! !
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Re: Wes's Workout Log
Monday December 29/08
1.)
Forearms
Wrist Roller (A).....................3 sets
(superset with)
Wrist Roller (B).....................3 sets
Leverage Bar Twists..............2 sets...10 reps
Grippers..............................2 sets...32 reps
2.)
Cardio- 25min (walk)
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Re: Wes's Workout Log
So that was my 5 days off.But the good news is that i work tonight, then get 2 days off, then work Friday, then get 2 days off.
Tuesday December 30/08
Upper Body (Max)
Bench Press (pyramid up)..................3 sets...8,6,4 reps
Chin Ups.........................................3 sets...8,7,6 reps
Military Press (pyramid up).................3 sets...9,8,7, reps
Bent Over Raise...............................2 sets...10,9 reps
Crunches........................................3 sets... 20,19,19 reps
Go Leafs Go ! ! ! !
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Re: Wes's Workout Log
Wednesday December 30/08
Cardio- 17min (shovel snow)
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