Today was my first day doing my WS4SB routine. Current stats:
23 y.o. male, 6’6", 215 lbs, no idea on BF%, probably 15ish-- no visible abs, but no gut, I seem to carry most of my fat in the lower stomach.
My goal is strength. I’m a big dude, I want to be strong like one in the core lifts. I can only imagine I’ll add some size as well. I’ll be posting some pics in the coming days, and will probably post pics anywhere from every 2 weeks to monthly. So without further ado…
11/11/09 - Day 1 - ME Upper Body
ME Lift: Bench Press, worked up to 3RM of 185 (quick note on the low bench weight–one, I have really long arms. Two, I haven’t seriously barbell benched in probably 7 years. This is why it’s so low now, but I look at it, I have plenty of room to go up)
DB Decline Press: 100x8, 110x8, 110x8, 120x8
Seated Cable Row: 8 (plates)x10, 9x10, 9x10, 10x10
Hammer Strength High Pulldowns: 110x12, 120x12, 130x12
Hammer Curl: 30x8, 35x8, 35x8, 40x8* *reached failure here, used some body english to get the last two reps
Weighted Swiss Ball Crunch: 70x15, 70x15, 70x15, 70x15
So there we go. Since I’m just starting, I’ll probably be feeling out the program for at least the first week. I train Wednesday, Friday, Sunday, with a ME Upper, ME Lower, Repetition Upper Split. If I can, I’ll fit in a DE Lower on Monday or Tuesday.
Like I said, I’ll post pics in the coming days. Please comment, encourage, point out flaws, whatever. Here’s to the trip to strength!