T Nation

Nate's Workout Log


#1

Back and Bicep day:

Weighed in at 136 pounds.

Updated Picture:

[photo]30637[/photo]

(EVERYTHING DONE AROUND 1 MINUTE OF REST BETWEEN SETS)

PULL UPS

Warm up: rep of 6
Set 1: 15 pounds between legs, 3 reps
Set 2: 20 pounds between legs, 3 reps
Set 3: 20 pounds between legs, 3 reps
Set 4: 20 pounds between legs, 3 reps
Set 5: 20 pounds between legs, 3 reps
Set 6: 20 pounds between legs, 3 reps

Dead Lifts

Warm up: 135 pounds, 10 reps
Set 1: 185 pounds, 6 reps
Set 2: 195 pounds, 4 reps
Set 3: 195 pounds, 4 reps
Set 4: 195 pounds, 3 reps
Set 5: 195 pounds, 3 reps

Single arm Dumbbell Rows

Set 1: 60 pound dumbbells, 3 reps
Set 2: 70 pound dumbbells, 3 reps
Set 3: 80 pound dumbbells, 3 reps
Set 4: 80 pound dumbbells, 3 reps
Set 5: 80 pound dumbbells, 3 reps
Set 6: 80 pound dumbbells, 3 reps

Over Hand Barbell Rows

Set 1: 115 pounds, 3 reps
Set 2: 135 pounds, 3 reps
Set 3: 135 pounds, 3 reps
Set 4: 135 pounds, 3 reps
Set 5: 135 pounds, 3 reps
Set 6: 135 pounds, 3 reps
Set 7: 145 pounds, 3 reps (135 felt too light)

Regular barbell Curl

Set 1: 60 pounds, 3 reps
Set 2: 70 pounds, 3 reps
Set 3: 70 pounds, 3 reps
Set 4: 80 pounds, 3 reps
Set 5: 80 pounds, 3 reps
Set 6: 80 pounds, 3 reps


#2

Going to start using the Westside for Skinny Bastards workout program.


#3

Tell me if you guys think I'm doing too much.

Push day:

Flat Bench:

Set 1: 135x6 (should have started lighter)
Set 2: 145x2 (got pretty mad after this set)
Set 3: 135x3
Set 4: 135x3
Set 5: 135x3
Set 6: 135x3
Set 7: 135x3
Set 8: 135x3
Set 9: 135x3
Set 10: 135x3
Set 11: 135x3
Set 12: 135x3
Set 13: 145x2 (fatigue)

Incline Dumbbell:

Set 1: 100x3
Set 2: 120x3
Set 3: 130x3
Set 4: 130x3
Set 5: 130x3
Set 6: 130x3
Set 7: 130x3
Set 8: 130x2 (fatigue)

Decline Machine Press:

Set 1: 90x3
Set 2: 140x3
Set 3: 140x3
Set 4: 140x3
Set 5: 140x3
Set 6: 140x3
Set 7: 140x3
Set 8: 140x3 (fatigue)

Negative cable Flys:

Set 1: 25x4
Set 2: 30x4
Set 3: 30x4
Set 4: 30x4
Set 5: 30x4
Set 6: 30x4
Set 7: 30x4
Set 8: 30x4
Set 9: 30x4
Set 10: 30x3 (fatigue)

Tricep Bar Push Downs:

Set 1: 40x3
Set 2: 45x3
Set 3: 50x3
Set 4: 50x3
Set 5: 50x3
Set 6: 50x3
Set 7: 50x3
Set 8: 50x3
Set 9: 50x3
Set 10: 50x2 (fatigue)


#4

Leg Day:

Straight Leg Dead lifts:

Set 1: 115x5
Set 2: 135x5
Set 3: 145x5
Set 4: 155x5
Set 5: 165x5
Set 5: 165x5
Set 6: 165x5

Leg Press:

Set 1: 180x15
Set 2: 230x15
Set 3: 230x15
Set 4: 230x15

Glute-ham raises:
Set 1: 10 reps
Set 2: 5x10
Set 3: 5x10
Set 4: 5x9


#5

Pull Day:

Pull ups:

Set 1: 15x3
Set 2: 20x3
Set 3: 25x3
Set 4: 25x3
Set 5: 25x3
Set 6: 25x3
Set 7: 25x3

Lat Pull Down Machine:

Set 1: 90x3
Set 2: 180x3
Set 3: 250x3
Set 4: 250x3
Set 5: 250x3
Set 6: 250x3
Set 7: 250x3

Bent Knee Close grip rows:

Set 1: 115x3
Set 2: 150x3
Set 3: 160x3
Set 4: 170x3
Set 5: 185x3
Set 6: 185x3
Set 7: 185x3

Bicep barbell curl:

Set 1: 50x3
Set 2: 60x3
Set 3: 70x3
Set 4: 80x3
Set 5: 80x3
Set 6: 80x3
Set 7: 80x3
Set 8: 80x3


#6

I am going to start listing just my working sets.

Chest and Shoulders:

Dip Machine:

165x3 (guessing the weight was around 165)

Incline Bench press:

145x3

Shoulder press:

145x3


#7

What exactly are you trying to accomplish here? Doesn't look like WS4SB at all either. What is the logic behind those 13 sets of low reps at more or less the same weight with no warm-ups?


#8

Keep doing the same weight within 60 seconds of rest. Its not a max for 3 reps its your 95% the weight you can do for 3 reps. What I mean by fatigue on the last rep is I couldn't get it by myself. My warm up is working up to the 95% weight that I do for the working sets.

Is there a better strength training program I should be going by?


#9

I think CC was trying to get across that maybe doing 13 sets of nearly the same weight for 3 reps isnt the best idea.

WS4SB has you WORK UP to a single max effort lift for 3 reps, not 13 sets of that weight.

All of your other exercises are following some other set/rep scheme, almost none of which I can find in the WS4SB article... Where are you getting these numbers from?


#10

Just some guys I workout with. I was going too light on that day and it was the first time doing these types of sets. Basically why I was doing 13 sets was because I could still do the weight but that was because it wasn't my 95% weight I could lift for 3 reps.

I'm going to check out WS4SB.


#11

Back day:

Pull ups:

25 pounds between legs, for 3 reps

Dead lifts:

205x3

Overhand barbell rows:

145x3


#12

Back day:

Pull ups:

30x3

Close grip machine rows:

190x3

Dumbbell chainsaws:

70x6