T Nation

SuperDuperMic - Ws4sB


#1

I've been keeping a log on a danish board for the last 2 years, and are now looking for further inspiration. Feel free to comment.

I've been working out in mostly commercial gyms - but six months ago i quit the gym for good.. I've got a homegym on the balcony - and does all my workouts there.

I'm curently on a WS4SB program, and the workout of today will follow shortly after posting this short intro.


#2

WS4SB

a - Weighted push-ups
bw+20 kg - 16 reps
bw+20 kg - 15 reps
bw+20 kg - 14 reps
bw+20 kg - 13 reps
Bought a weighted vest today, and that was used for added resistance.

b1 - Chin-ups
bw - 10 reps
bw - 9 reps
bw - 8 reps
bw - 8 reps

b2 - Tube pull apart
sort tube - 15 reps
sort tube - 15 reps
sort tube - 14 reps
sort tube - 12 reps

c - Military press
50 kg - 10 reps
50 kg - 8 reps
40 kg - 10 reps
40 kg - 8 reps

d1 - Barbell Shrugs
110 kg - 11 reps
110 kg - 10 reps
110 kg - 9 reps

d2 - Tube pushdown
2 black tubes - 8 reps
2 black tubes - 8 reps
2 black tubes - 8 reps
Done with 2 black tubes, folded across my pull-up station -1 arm at a time.

Duration: 35 min.


#3

Yesterday:

21 minute powerwalk,wearing a 20 kg weigthed west. Distance: 2,3 km.

Today:

WS4SB

a - Squat
30 kg - 10 reps
50 kg - 6 reps
60 kg - 6 reps
70 kg - 4 reps
80 kg - 3 reps
90 kg - 3 reps
100 kg - 3 reps
110 kg - 3 reps

b - Walking lunges
20 kg - 20 steps
20 kg - 20 steps
20 kg - 18 steps

c - Romanian Deadlift
70 kg - 12 reps
70 kg - 11 reps
70 kg - 10 reps

d1 - Abs

ab-wheel - 20 reps
suitcase deadlift - 70 kg - 10 reps pr. side

ab-wheel - 20 reps
suitcase deadlift - 70 kg - 10 reps pr. side

ab-wheel - 16 reps
swissball crunches - 14 reps

d2 - Standing calf raise (1 legged)
bw - 10/11 reps
bw - 9/10 reps
bw - 8/10 reps

Duration: 66 min.


#4

WS4SB

a1 - Benchpress
50 kg - 10 reps
60 kg - 6 reps
70 kg - 3 reps
80 kg - 3 reps
90 kg - 3 reps
102½ kg - 4 reps

a2 - Pull-ups
bw - 6 reps
bw +4½ kg - 5 reps
bw +7 kg - 3 reps
bw +12 kg - 3 reps
bw +17 kg - 3 reps
bw +22 kg - 3 reps

b - 45* Incline DB press
20 kg - 20 reps
20 kg - 18 reps

c1 - Dead bar rows
90 kg - 12 reps
90 kg - 11 reps
90 kg - 11 reps

c2 - Rear delt flyes
6 kg - 13 reps
6 kg - 11 reps
6 kg - 11 reps

d - BB shrugs
90 kg - 15 reps
90 kg - 14 reps
90 kg - 12 reps

e - Fatgrip DB curls
17½ kg - 11 reps
17½ kg - 10 reps
17½ kg - 8 reps

Duration: 50 min.


#5

WS4SB

a1 - Benchpress
50 kg - 10 reps
60 kg - 6 reps
70 kg - 3 reps
80 kg - 3 reps
90 kg - 3 reps
102½ kg - 4 reps

a2 - Pull-ups
bw - 6 reps
bw +4½ kg - 5 reps
bw +7 kg - 3 reps
bw +12 kg - 3 reps
bw +17 kg - 3 reps
bw +22 kg - 3 reps

b - 45* Incline DB press
20 kg - 20 reps
20 kg - 18 reps

c1 - Dead bar rows
90 kg - 12 reps
90 kg - 11 reps
90 kg - 11 reps

c2 - Rear delt flyes
6 kg - 13 reps
6 kg - 11 reps
6 kg - 11 reps

d - BB shrugs
90 kg - 15 reps
90 kg - 14 reps
90 kg - 12 reps

e - Fatgrip DB curls
17½ kg - 11 reps
17½ kg - 10 reps
17½ kg - 8 reps

Duration: 50 min.


#6

WS4SB

a - Jump squat
50 kg - 3 reps
50 kg - 3 reps
50 kg - 3 reps
60 kg - 2 reps
60 kg - 2 reps
60 kg - 2 reps
70 kg - 1 rep
70 kg - 1 rep

b - Bulgarian split squat
bw +20 kg - 11 reps
bw +20 kg - 10 reps
bw +20 kg - 10 reps

c - Swissball legcurl (1 legged)
bw - 11 reps
bw - 10 reps
bw - 10 reps

d - Hanging knee raise
bw - 11 reps
bw - 9 reps
bw - 8 reps
bw - 7 reps

e - Standing calf raise
bw - 30 reps
bw - 26 reps
bw - 23 reps
bw - 22 reps

Duration: 47 min.


#7

WS4SB

a - Push-ups
bw +20kg - 19 reps
bw +20kg - 18 reps
bw +20kg - 16 reps
bw +20kg - 14 reps

b1 - Chin-ups
bw´- 12 reps
bw - 11 reps
bw - 10 reps
bw - 9 reps

b2 - Tube pull-aparts
black tube - 16 reps
black tube - 14 reps
black tube - 12 reps
black tube - 11 reps

c - Military press
50 kg - 11 reps
50 kg - 10 reps
50 kg - 8 reps
40 kg - 9 reps

d1 - BB shrugs
115 kg - 11 reps
115 kg - 10 reps
115 kg - 9 reps

d2 - Tube pushdown
2 black tubes - 11 reps
2 black tubes - 9 reps
2 black tubes - 9 reps

e - Latteral raise
10 kg - 13 reps
10 kg - 12 reps

Duration: 55 min.