T Nation

Steve Bro's Log

I decided to start keeping track of my progrss since I started westside4sb.with a little modification.

Current stats
6’0 tall
225 pounds weight. I have no idea what my body fat is but I can see my abs.
Chest-44
Arms-17
waist-33
thigh-25.5
neck-17.5

My first ME upper body day
Flat bench
135x5
185x5
225x5
245x4
275x6(I was feeling good and decided it was too easy and did another rep)

Incline Dumbell bench
70x10
90x8
105x6

Barebell Rows
135x12
155x12
185x12
superset with reverse dumbell flyes
20x12
25x12
30x10

Barbell curls
65x15
95x12
115x9

Skullcrushers(the bar at the gym weigh 15)
65x15
85x10
105x6

ME Lower body:keep in mind I just recently started working out my lower body.Lower body is weak at the moment :frowning:

Squats
135x5
185x5
225x5
275x3
315x4

Lunges: I just did the 45 pound bar on my back for all sets
x12
x10
x8

45 degree hypers
bwx12
25 lb platex10
35lb platex8

ab circuit

Repition upper body

60% max bench
185x17
185x15
185x13

Chinups
bwx8
bwx8
bwx6

Reverse pec deck flyes
85x12
95x10
100x8

smith machine militar press
135x12
155x10
185x8

barbell shrugs
315x10
345x10
365x10
superset with dumbell hammer curls
35x12
40x10
50x8

plate pinch grip
25x 1 minute
45x 15 seconds
45x 10 seconds

today was my 2nd week, I felt a little tired and weak and it showed.
Ibought my first bottle of creatine today and hope it gives me strength gains.

Me Upper body
Flat Bench
135x5
185x5
225x5
255x4
275x4

Incline dumbell bench
70x12
80x10
90x8
105x6

barbell rows
135x12
155x12
185x12
superset with
reverse dumbell flyes
25x12
25x12
25x10

barbell curls
65x16
95x10
115x8

skullcrushers
65x15
85x12
105x9

Me lower body day
I rotate deads and squat every week

Deadlift
135x5
225x5
275x5
315x5
365x4(felt pretty light but back started to round at end of 4th so didn’t try for 5th)

Lunges(just with alympic bar)
x12
x12
x8

45 degree hypers
bwx12
25x10
45x6(dropped weight and did 2 more reps with BW.)

repition upper body

Flat bench
185x19
185x17
185x14

chin up
bwx8
bwx8
bwx8
superset with

reverse pec dec
85x12
100x10

barbell military press
135x12
175x9
155x10

barbell shrugs
315x12
345x12
365x10
405x5

superset with DB Hammer curls
30x12
35x12
45x10
50x8

Pinch grip
25x 1 min
35x 45 sec
35x 30 sec

ME Upper body I came after my big exam and was mentally exhausted. Focus was kind of not focused.

Floor press
135x5
185x5
225x5
255x5
275x4
295x3

Incline barbell bench
135x10
165x10
185x8
205x6

T-bar row
135x12
160x10
180x8
205x6
superset with
reverse dumbell flyes
20x12
25x12
25x10
25x8

incline dumbell curls
30x10
35x8
40x7
35x8

One pulley tricep pushdowns
60x12
80x12
100x9
100x8

ME Lower body

Squat
135x5
185x5
225x5
275x5
315x4

leg press
250x12
450x12
550x10
550x8

Hyper extensions
bwx12
35x11
45x8

ME Lower body

Squat
135x5
185x5
225x5
275x5
315x4

leg press
250x12
450x12
550x10
550x8

Hyper extensions
bwx12
35x11
45x8

Repition upper body

DB Flat bench press
50x15
70x15
80x15
90x12

Reverse grip lat pulldown
160x12
190x10
210x8

Superset with facepulls
50x12
70x12
80x12

Standing overhead barbell press
95x12
135x10
135x8
155x8

Barbell shrugs
315x12
345x12
365x12
405x6

superset with rope hamer curls
100x12
120x12
140x10
160x8

Forgot about my pinch grip :frowning:

ME Upper body

Floor press
135x5
185x5
225x5
275x5
315x3

Incline barbell bench
135x12
155x12
185x9
205x6

t-bar row
135x12
160x10
180x8
225x5

Superset with
dumbell reverse flyes
25x10
25x10
25x10
25x10

Incline dumbell curl
30x12
35x10
40x9
40x8

tricep press down(double pulley)
190x12
190x10
190x9

ME lower body

Hell yeah today was a great day

Deadlift
135x5
225x5
275x5
315x3
365x3
405x3

Leg press
250x12
350x12
450x10
550x8

Hyper extensions
bwx12
25x12
45x8

Repetiton upper body

Flat db bench
50x15
70x15
80x15
90x15

chin ups
bwx8
bwx8
bwx8

superset w facepulls
70x12
80x12
100x12

Standing barbell overhead press
95x12
135x8
135x8
155x7

Barbell shrugs
335x12
355x12
385x10
425x5

superset with
cable rope hammer curl
100x12
130x12
150x12
170x12

ME Upper body

Flat bench
135x5
185x5
225x5
255x3
275x3
295x3

Dips
bwx12
10x10
25x8
35x7

barbell rows
135x12
165x12
185x11

superset with
reverse dumbell flyes
25x12
25x10
25x10

barbell curls
75x12
95x11
115x8

skull crushers
65x12
85x10
105x8

Me lower body

Squat
135x5
185x5
225x5
275x5
315x5

Lunges
Oly Barx10
OBx8
OBx8

Reverse hypers
bwx12
25x11
45x8

Your horizontal pulls (barbell rows) and vertical pulls (chins/pullups) seem to be lagging in comparison to your bench. You seem to put ample emphasis on your chest, but I think it would do you a world of good for you to build your back much stronger. As you probably know, this would help out with your 3 big lifts. Also, I think it would help you if you were squatting every week (as opposed to every other week).

Just my opinions… Hope this helps man

Thank you for your input. My barbell rows def. need work but my t-bar I can usually finish with 5 plates. My chin ups are horrible. And for my lower body I barely started working it out around 3 months ago so it is pathetic. I’m working on everything right now because I think everything is lagging.

Repetition upper body

Flat bench
185x20
185x16
185x12

Chin ups
bwx8
bwx8
bwx8

superset with
reverse flyes machine
70x12
75x12
80x10

Dumbell overhead press
60x12
70x12
80x11
90x8

Smith machine shrug
315x12
365x12
405x10
455x6

superset with
hammer curls
30x12
35x12
40x12
50x10

Well this is the end of my 5th week.
My current stats

Chest: 45.5
Arms: 17(I can not get my arms to grow for shit)
Waist: 34
Thigh: 26
Neck: 17.75

I’m super excited about my lower body gains but I know my upper body is lagging. After I finish 12 weeks of WS4B I’m going to a 5 day bulking split and my biceps, back, and legs are going to get hammered.

Me Upper body

Today was a good day but I feel like I can push harder. Today I got 295 3 times on bench and felt like I could have got 5 but I didnt go for it. I wanted to try 315 3 times but my class was going to start in 45 minutes so I had to hurry.

Bench
135x5
185x5
225x5
255x3
275x5
295x3

Dips
bwx12
25x11
45x8

Barbell rows
135x12
185x12
205x10

superset with dumbell reverse flyes
25x12
30x11
35x8

barbell curl
65x15
95x12
95x10

skull crushers
65x15
85x12
105x10