WS4SB 3 6.16.08 ME Upper day Bench Press 45 x 5 x 2 95 x 5 135 x 5 185 x 3 225 x 1 225 x 1 225 x 1 The most I've done for a single was 255, which was 1-2 months ago. Right now I'm adding 5 lbs. a week to each of the three singles and, once I can't perform all 3 singles, I will drop down to 2 sets, etc. Incline DB Press 60 x 15 60 x 15 DB Rows 110 x 5 110 x 5 110 x 5 110 x 5 Face-Pulls 60 x 10 60 x 10 60 x 10 60 x 10 Shrugs (Straps) 275 x 5 275 x 5 275 x 5 BB Curls 100 x 8 100 x 8 100 x 8
6.17.08 DE Lower Front Squats 45 x 5 95 x 3 135 x 3 205 x 3 205 x 3 205 x 3 205 x 3 205 x 3 Since my gym is ghey and doesn't have plyo boxes, I decided to use a squatting variation in place of the plymetric one. These are progressing pretty well and I should be able to keeping adding weight for awhile. Biggest challenge by far is keeping the weight on the shoulders. DB Bulgarian Split-Squats 35's x 8 35's x 8 35's x 8 My balance sucks. Good Mornings 120 x 8 120 x 8 120 x 8 DB Ham-Curls 10 x 10 x 2 Went way too light on these today to get a feel for them. Meh. I'll be doing them twice a week from now on, so I should be able to get the weight to be challenging before long. Zombie Sit-Ups 20 x 10 x 4 Need to increase the angle of the bench....too easy.
6.19.08 Repetition Upper Body Dips 8 x 5 lb. 8 x 5 lb. 8 x 5 lb. 8 x 5 lb. Haven't done these in a long time...and being heavy doesn't make them any easier. Chins 5 x 5 lb. 5 x 5 lb. 5 x 5 lb. 5 x 5 lb. Like dips, bodyweight exercises take a serious toll when I miss a week or two. These were way harder than they should of been. Reverse Flyes (Machine) 15 x 70 15 x 70 15 x 70 One-Arm DB Press 8 x 60 8 x 60 8 x 60 8 x 60 Zottman DB Curls 8 x 35 8 x 35 8 x 35 I enjoy WS4SB 3, but am looking forward to when the summer is over and I start a more simple routine. I miss hitting the basics with good frequency.
6.20.08 ME Lower Warm-Up: 5 min. stationary bike Squats 45 x 5 95 x 5 135 x 5 185 x 5 225 x 5 275 x 3 345 x 1 345 x 1 255 x 1 355 x 1 Squats were on fire tonight and very easy... Bulgarian Split-Squats 40's x 8 40's x 8 40's x 8 Romanian Deadlifts 135 x 7 135 x 7 135 x 7 First time doing these...so I went light to concentrate on form. Decline Zombie Sit-Ups 40 x 10 40 x 10 40 x 10
