Jtown's Training Log

Im sick of it. Im sick of not deadlifting every week. I am sick of not shoulder pressing every week. Im sick of going into the gym for Dynamic days were i barely break a sweat. I love WS4sb but i can’t stand it at the same time. Most people will say o your to weak to think of your own program. Well i am but im stripping it down to the basic. For the main lifts i will follow the same progress scheme as WS4SB just hit a 3-5 rm each week and try to move up in weight or get more reps. If i dont progress on this program as much as i would on WS then ill switch back but i did not enjoy training on DE days cause i felt like a fuggin pussy.

Program

Day 1

Bench- 3-5 reps

db bench- ramp up to 3 work set of 8-15 reps

dips- ramp up to 3 work sets 6-12 reps

push downs- ramp up to 3 work set of 8-15 reps

Day 2

Squat- 3-5 reps

BSS- ramp up to 3 work sets 6-10 reps

leg curl- 3x 10-20

calf- 3x 10-20

day 3

off

day 4

press- 3-5 rep range

lat raises- 3x8-12

shrugs

bicep curl- 3x8-12

day 5 off/ conditioning

day 6

deadlift- 3-5 rep range

lat movement- 3 x 8-12

bb/db row- 3x8-12

hypers- 3x8-12

day 7 off/skill work

Don’t see a fucking problem with this. Well balanced might throw in some rear delt work. I will be taking in about 3800 on training days so i think i will be just fine recovery wise. I am going to give this a month and see if the gains are as good or even better then WSB. If anyone would comment on this and tell me how they like it that would be great.

Im just going to stay on WS4sb. I don’t want to fuck up my progress maybe when i stop making progress ill switch it up but for now im staying with it. DE lower today plus hills.

Deadlift day

Deadlift

135x5

185x3

work

205x2

205x2

Chin ups-

3x8

straight arm pulldown

30x12x3

BB row-

45x12

65x12x3

Had more in me but i just wanted to get the feel of it. LOVed the workout. Feels good to deadlift again. Press tommorow!!

Diet

  1. 3 eggs, cheese, whey, rice toast 2 pieces- 85 g’s protein

  2. PWO 3 scoops whey- 75 g’s protein

  3. whey, half frozen pizza- 65 g’s protein

  4. 6 oz steak, cheese, evo, greens- 50 g’s protein

  5. 6 oz steak, cheese- 50 g’s protein

325 g’s protein. YUM!

Press tomorrow. STOKKKKKED. Also getting those hills in tomorrow. NOT SO STOKED ANYMORE Lol

Press day

Press

45x5x2

65x5

75x3

85x2

65x8

45xsome

Lat raises

10x12

15x12

20x8

15x12x3

Shrugs

55x12x3

curls

20x12

40x12

50x12x3

40x12

20x12

Good, good. Back later with diet.

Diet

1.3 eggs, cheese, ham, 3 toast, whey- 60 g’s protein

  1. 3 scoops whey, 3/4 frozen pizza pwo 105 g’s protein

  2. chicken, cheese, carrots- 40 g’s protein

  3. chicken, cheese, carrots- 40 g’s protein

245 g’s total. ehh

Endings goals by February ( start of lax)

Bench- 205

squat- 245

deadlift- 285

press- 140

Be under 18 % BF.

7 Min mile

LETS FUCKING DO IT!!!

6/12

Parallel box squats

45xsome

95x5

135x5x2

185x1 PR

135x8

leg curlz

100x12x3

leg press

1ppsx12

2ppsx12x3 fuck me

leg ext
100x12x3

calfs

Happy with the PR but i knew i could do it. Fucking hate my gym. Only 1 rack, shit should be illegal lol.

Back later with diet. stay strong

Bench day

Bench

85x5

95x5

120x3x2 PR

db bench

40x12 PR

35x12

35x10

Machine dips

130x12x3

Push down

50x12

40x12x3

Happy with the PR. Looking to get 130 next week. Hills tommorow for real. Back l8ter with diet.

Diet

1.3 eggs, cup o cheese, 2 pieces toast, bacon, bacon, bacon,- 45 g’s protein

  1. PWO- 3 scoops whey, pizza - 160 g’s protein

  2. 8 oz steak, mash potatoes- 50 g’s protein

255 g’s protein total. will probably eat more for fun. Off tomorrow and hills. I dont know why i am keeping this log cause no1 follows it. Ill just continue to think to myself i guess. LOL

deadlift day

deadlifts-

185x3

205x2

225x1 PR HELL YA!

Chinups

x8

x7

Straight arm pulldown

25x12
35x12

30x12x3

BB rows

65x12x3

Was gassed after deadlifts but everything else was great.

Diet

  1. eggs, beef, cheese, rice bread- 50 g’s protein

  2. 2 scoops whey PWO- 50 g’s protein

  3. Pizza- 85 g’s protein

  4. steak, cheese, evoo- 50 g’s protein

235 g’s protein total.

nice

Thanks Spar.

Off day today. Press tomorrow.

Diet

  1. 4 eggs, cup o cheese, bread- 40 g’s protein

  2. sashimi( raw fish) and rice- 50 g’s protein

  3. footlong subway- 40 g’s protein

  4. whey shake- 50 g’s protein

  5. meatloaf- 40 g’s protein

220 grams total protein. YUM

6/17

Press-

45x10

65x5

75x2

95x0 FUCK

90x1 PR

Db press

25x15

30x6

cable laterals-

7.5x12x5

shrugs-

60x12x5

curls-

ramp up to

55x 12 x3

few drop sets

Happy with the PR but would of loved 95x1. O well next week for sure. Back later with diet. Really need to start conditioning more. Going to do it every Wednesday from now on. Going to a recruiting camp for lax in june so i want to be in top shape.

6/17

parallel box squat- 45xsome

95x3

135x3

155x1

185x3 PR

Ham curl

110x12x3

Leg press

1ppsx15

2ppsx12 Saw stars

3ppsx6

1ppsx15 holy shit

leg ext/ hypers

100x15x3

unweightedx12

calfs

Hard ass day. Was really fucked up after leg press. Happy with the PR but my form went to shit on squats. Warm up sets were great but on my last set i went down touched the box an lost tightness which resulted in a harder lift.

6/19

Bench

45xsome

65x5

85x3

95x3

115x1

130x1 PR

135x0 Fuck Me

Db bench

40x12

40x8

30x0

cable flys
ehhxehh

skullcrushers

40x12x3

push downs

50x12

42x12x3

Shitty day. Skullcrushers hurt my elbows so im going back to dips. Happy with the PR and im GETTING a plate on bench next week. Back later with diet

6/22

deadlift

135x5

185x3x2

225x3 PR

Straight arm pulldowns

35x12x3

30x12x3

bb row

95x12x3

65x12x2

facepulls

35x12x3

Broke my ipod so today wasn’t very intense i guess. Saw a friends in the gym and chatted a little to much. Happy with the PR. 235 next week.

6/24

press

45x5

65x5

75x2

95x1 PR

65x7

45x12

cable lat

12x12x2

7.5x12x3

db press

30x12 PR

30x10

shrugs

60x12x3

BB curl

20x12

40x12

60x10x2 PR

40x12x3

Good day. Happy with the PR but i used some obvious leg drive to get it off my chest.

I also feel like im getting way to fat. As you know i already have a high BF and it keeps getting higher. I have slacked off on my conditioning though. I am doing wedensday and saturday now.

6/25

squat

95x5

135x5

155x2

195x2 + 10 lb. - 1 rep PR

leg press

1ppsx10

2ppsx10

3ppsx8 pr

1ppsx20 pr

leg curl

somexsome

leg ext
110x12

110x25

calf work

Good day. Dont have much of an appetite today. FOod isn’t going down easy.

6/27

Bench

45x5

65x5
95x5

110x1

135x1 +5 PR

Db bench

40x15 PR

30x12x2 For teh pumpz

flys

skullcrushers

40x12x2- quit after feeling my elbows die

pushdowns

30x12x3 Elbows still hurt

messed around with GC bench

Wow. Good PR wasn’t much of a grinder went up fairly quick. Form was off today. My elbows are getting horrible. Need to find a long head exercise that doesn’t hurt them. Not really trying to cut but i was looking in alpha’s log from a while ago and said he eats meat plus veggies and fish oil with carbs only Pwo so im going to see if i can still gain strength on that.

want to get down to 160 by september 22 then reevaluate myself then. Diet for week 1

breakfest-2 scoops whey, .5 scoops oats, 1 cup skim milk

pwo- Surge or whey + poptart lol

meal 3- chicken or beef + rice or sweet potato

meal 4- chicken or beef, evoo, veggies,

Im going to hilton head tonight. I will be lifting there and will try my best to stick to this diet but i can’t make any promises. Going in for a deadlift PR while im still in surplus. lol