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Beginner WS4SB Log


#1

So, I'm just starting WS4SB this week, and I want to keep a log so that I stick with it and have some real accountability. Plus, if anyone finds this log interesting, comments would be much appreciated.

If anyone is firmly disgusted at the idea of seeing a real beginner's log here, let me know so I can delete it and just cry myself to sleep with a box of oreos. :stuck_out_tongue:

A little background:

I've been lifting for four years solid now, but I've only gotten really serious in the last 10 months. I used to be fat as a kid, so I cut down way to much and wound up being way to skinny. So, needless to say, my goal is gain muscle, while staying lean. My heaviest was almost 200lbs. a few years ago, and my lowest was 150lbs. as of last summer.

I'll be keeping track of my skin-folds in three locations, taken when I wake up. An upper, middle, and lower measurement. Progress pictures will be taken every so often. I weigh myself whenever I have access to a scale once or twice every couple of weeks.

Current stats:
5'-10"
170lbs
Upper SF: 9
Middle SF: 21
Lower SF: 17

Diet:

I'll be eating around 3200-3500 calories each day depending on training. Carbs will be limited to breakfast and around workout time, and will be limited on off/cardio days. All food will be clean, you get the idea. (Former Fat Boy mindset)

Supplements:
Biotest Superfood
Omega 3-6-9
ON Whey
ZMA
Biotest Creatine (Whenever it arrives....)

Training:
WS4SB3 Template with added speed and conditioning training.

Sunday
.....Max Effort Upper Body

Monday
.....Speed Training

Tuesday
.....Max Effort Lower Body

Wednesday
.....Off\Cardio\Conditioning

Thursday
.....Max Repetition Upper Body

Friday
.....Off\Cardio\Conditioning

Saturday
.....Dynamic Lower Body


#2

7/12/2009
Max Effort Upper Body

Bench Press
8x95 6x105 6x115 5x125 5x135 5x145 5x155

DB Bench Press
20x30 20x30

SUPERSET
Bent Over Row and Rear Delt Fly’s

Traps

Biceps and Tri’s


#3

7/13/2009


#4

7/13/2009
Speed Training Day

Sprints, Shuttles, and a few sets of 3 Cone Drill.


#5

7/14/2009
Leg Day

Squat
8x105 8x115 5x125 5x135 5x145 5x155 5x165 3x175

(A couple too many sets.)

Also:

Step-Ups
Leg press
Romanian Deadlifts
Abs


#6

7/15/2009
Rest Day


#7

Wow I’ve really gotten behind on this. I have been lifting though, except being away from home for the last week has taken away from me logging on here.

Today is leg day, so I’ll post up a little later how that goes.

Otherwise, the lifting has been going good. I hit 155x5 on Sunday. Pretty weak still, but good progress by my personal record.


#8

7/21/2009
Leg Day

Squat
8x115
8x125
5x135
5x145
5x155

Also:
Bulgarian Split Squats
Romanian Dead-lifts
Abs


#9

7/23/2009
Max Rep Upper Body

Bench Press

15x115
15x115
14x115


#10

nice log, keep lifting hard!