For those of you just reading this:
I just had my log moved from Bodybuilding to Strength Sports. People there seem to not like logs, plus I feel like I belong more over here. I continue to get stronger and stronger, but fail to gain much size, despite eating a somewhat clean ~3500cals/day.
In order to hit my strength goals for the winter, I ended up bulking a little more… not as clean. Ended up with pretty much strength and fat gains.
I am trying to lean out a little, while gaining strength. If size comes with it, I’ll take it.
I just finished EDT and I am going to try out WS4SB on a M-W-F.
I’ve listed what the program calls for, and what I did today.
Monday (Upper ME)
[Up to 3-5rep max]
Incline DB Press
[3-4 sets of 6-10]
Chest Supported Row (HS Machine)
[4 sets of 10-15]
Standing Face Pulls
[2-3 sets of 12-15]
Weighted Ab Exercise (HS Machine)
[3-4 sets of 8-15]
Weighted dips: I had to use the narrow bars instead of the wider ones I’m used to. I didn’t like it as much. Is that enough work? Or should I have done more sets to get up to the 75x3? I could not have pushed out another rep on that set, no do I think I would have gotten 80x3 after that set.
Incline DB: Haven’t done these in a while. I had to guess a weight and see where I went.
Chest Supported Row: This is a plate-loaded, seated/standing, chest supported row machine by HS. I chose to do it standing. I over did it starting with 270x10. I Next time I am going to work down from 15 reps.
Face pulls: First time doing these. Didn’t know where to start. I was really focusing to get the form/movement right.
Weighted Crunches: Another HS machine. I didn’t want to wait on a decline bench. The machine tops out at 155. I think I’ll stick to it until I can do 155x15x4