Like it says... I wanted to put together a log of all the workout plans I have for the rest of this year. Starting with WS4SB III, now here are some stats:
6'0", 147lbs, 11% BF, age 19
Bench Press 1RM - 115
Deadlift 1RM - 180
Back Squat 1RM - 130
Chin ups 15
40 yard dash - 5.75
I don't really have a way to measure my vert, so I just go by how much net I can get. I'm about 3 inchs from the rim.
Diet: The best advice I ever got about a diet was "your young, just eat everything" and I'm doing so. I do take a pre-workout and post-workout protein shake. Multi vitamin, fish oil and flax seed capsule all once a day. Lately I've been eating the same meals everyday so I counted about 3500 calories.
I want to get big but I want to be strong as well...I made a promise to my self that I would always be as strong as I appear.
Here's day 1 (max effort) of my WS4SB workout:
Barbell bench press:
1st (warm up) 30lbs 7 reps
2nd (warm up) 50lbs 7 reps
3rd 60lbs 5 reps
4th 70lbs 5 reps
5th 80lbs 5 reps
6th 90lbs 5 reps
7th 100lbs 5 reps
Incline bench press 3 sets of 8 reps, 40lbs
Horizontal pulling/rear delt superset - 4 sets of 6 reps
Bent-over barlbell row - 50lbs
Rear delt flyes 20lbs, 10 in each hand
Barbell shrugs - 3 sets of 8 reps, 50lbs
Hammer curls - 3 sets of 10 reps, 20lbs, 10 in each hand
Workout felt good, I have a good feeling about this one.
I'll post my dynamic-effort lower body tomorrow!