Time to Get Down to Business

due to the selection of weights i have i can only get two dumbells up to 22.5kg so due to this im going to change the decline dumbell presses to incline ones as the weight will be a little bit lower and train that until i again dont have enough weight and after that either do one arm at a time or change to something that doesnt involve dumbells.

this is very enoying as i like the decline dumbell presses but i just cant afford to buy any more plates at the moment.

day 10 thursday

max reps bench press with 45kg - 11 - 10 - 7 - 10 (was interupted on my 3rd set so did an axtra set to make up)
skull crushers - 22.5kg x 10 - 25kg x 8 - 25kg x 7 - 27.5kg x 5
chin ups - bw x 6 - bw x 5 - bw x 4 - bw x 4
standing dumbell press - 12.5kg x 10 - 12.5kg x 10 - 12.5kg x 10
cable row - 50kg x 10 - 52.5kg x 7 - 52.5kg x 8 (last set with straps)

no time for abs unfortunatly

fairly pleased with the workout though i do feel my chin-up progress is very slow, i am doing them from a dead hang with about a 3 second concentric and eccentric phase and after a while i just hit the wall and cant get myself up from the bottom position as a result of this i think i will do them nearer the start of my workout as i reely want to move onto wide grip pull-ups

also now ive started training again im alot more able to get the calories in as my appetite has started growing big time.

also sorry for the late post

day 11 - monday

worked up to max of 3 bench press - 62.5kg x3 (very dissappointed with this as i did this last week)
5 bench press negatives with 70 kg
dec dumbell press - 20kg x 10 - 20kg x 10 - 22.5kg x 5 - 22.5kg x 5
one arm row - 25kg x 12 - 25kg x 12 - 27.5kg x 12 - 30kg x 9 (last set with straps)
seat dumbell power clean - 5kg x 12 - 5 kg x 12 - 5kg x 12 - 7.5kg x 5
hang leg raise - 2 sets of 12 - 1 set of 10

very dissapointed with my bench i have no idea why its stopped goin up especially as i used to bench more than this before i broke my hand and it used to go up steadily. it was a reel struggle just to do what i did last week so im goin to look at the other options for that exercise in the westside for skinny bastards article and change it for a couple of weeks.

i reely am embaressed about this

day 12 thursday

box squat worked up to max of 5 - 85kg followed by 90 x 2
reverse lunge - 40kg x 8 - 40kg x 8 - 45kg x 8
rom deads - 65kg x 8 - 65kg x 7 - 65kg x 7
bar holds - 30 kg x 40secs 0- 30kg x 35secs - 30kg x 35secs

01/08/2009 - friday

max rep bench press 45kg - 11 - 10 - 11
rack bench press (just above mid point)- 65kg x 3 - 70kg x 3 - 80kg x 3
(did all as singles with 10sec rest betweeen)
skull crushers - 25kg x 10 - 25kg x 10 - 27.5kg x 6 - 27.5kg x 8
chin ups - bw x 7 - 6 - 5 - 5
dumb shoulder press - 12.5kg x 10 - 12.5kg x 7 - 15kg x 7 (last set seated)
cable row - 52.5kg x 9 - 52.5kg x 8 - 55kg x 8 (last set with straps)

03/08/2009 - monday

worked up to max of 5 close grip bench - 52.5kg
dec dumb press - 20kg x 12 - 20kg x 10 - 22.5kg x 6 - 22.5kg x 6
one arm row - 25kg x 12 - 27.5kg x 10 - 27.5kg x 10 - 30kg x 10
seat dumb power clean - (5kg x 12) x 4

05/08/2009 - wednesday

worked up to max of 5 box squat - 85kg (attempted 87.5kg but failed at 3)
reverse lunge - 40kg x 12 - 40kg x 10 - 40kg x 10
rom deads - back felt funny after failin on the squat and dropping the weight on my first rep i knew it would be a bad idea to continue
bar holds - 30 kg - 42secs - 35secs - 32secs

felt quite drained today and my squat has now stalled along with my bench, i think this is because i did the 40 day program posted here for 3 weeks directly before starting this and im now thinkin maybe i should of had a back off week in between.
for that reason im thinkin of having a back off week next week but im not sure i will see how i feel however i will definetly take a break from box squats and maybe do front squats in there place and do close grip bench instead of normal bench as i di this week.

my plan for my back off week which will be either next week or the week after is to just do dumbell exercises at a moderate weight for 3 sets of 10 - 15 reps and lots of stretching and some good core work after that i think i will continue with the westside for skinny bastards and jus change some of the exercise selection

sorry for late post

06/08/2009 - thursday

bench pr max reps with 45kg - 12 - 12 - 12
skull crushers - 27.5kg x 10 27.5kg x 8 - 27.5kg x 8
chin ups - 7,6,6,5
dumb bell shoulder press - 12.5kg x 11 - 12.5kg x 9 - 15kg x 7 (last set seated)
cable row - 55kg x 8 - 55kg x 7 - 55kg x 8 (last set with straps)

10/08/2009 monday

worked up to max of 5 close grip bench - 55kg
decline dumbell press - 22.5kg x 8 - 22.5kg x 7 - 22.5kg x 6 - 22.5kg x 7
one arm row - 27.5kg x 10 - 27.5kg x 10 - 30kg x 7 - 32.5kg x 6 (last set with straps)
seatpower cleans - 5 kg x 12 x 2 - 7.5kg x 9
-superset-
hang leg raise - 12, 10, 10

decided to do a deload next week as only 2 of my lifts had stalled. next week will involve alot of stretching and i have already written my next 6 week plan which will still be westside for skinny bastards but with a different exercise selection reely lookin forward to it as 2 of my friends have already said ime lookin bigger.

i hate to make excuses not to train especially when keeping a log on a site like this but ive had a sore throat since monday and yesterday i began to get a blocked nose, start sneezing and my eyes began to feel achey. and the fact that 6 of my friends have had swine flu ime slightly worried. i feel quite run down and reely think ide be better to take the rest of the week off do a deload next week and be good to start my next program.

although ime ill ime gunna aim to stretch twice a day especially my hamstrings to improve my flexibility as much as possible as i reely wanna get my squat deeper.

i hate illness !!

monday 17/08/09

NEW WORKOUT- still westside for skinny bastards but different exercise selection

decline bench press - work up to max of 5 - 62.5kg
incline dumbell bench press - 20kg x 8, 20kg x 8, 20kg x 6, 20kg x 6
bentover row - 47.5kg x 10, 47.5kg x 8, 47.5kg x 6,47.5kg x 6
bent over cable flyes - 2.5kg x 12 x 3
single leg stand calf raise - bw+10kg x 12 x 3
serratus press crunches - 20kg x 12 x 3 - last 3 exercises done as tri set

wednesday 19/08/09

deadlift - worked upto max of 5 - 92.5kg
single leg squats - 30kg x 8 x 3
good mornings - did not feel right atall for sum reason so skipped for today
weight plate pinch - 10kg x 30sec x 3
seat calf raise - 60kg x 12 x 3

thursday 20/08/09

dips - max reps - 8, 7, 8
pushdowns - 25kg x 6 - 25kg x 7 - 25kg x 6 - 25kg x 6
lat pulldown - 45kg x 8 - 45kg x 7 - 45kg x 7 - 45kg x 6
bradford press - 20kg x 10 - 20kg x 10 - 20kg x 10
alt bicep curls - 17.5kg x 8 - 17.5kg x 7 - 17.5kg x 6

monday 24/08/09

dec bench press - worked to max of 5 - 65kg
incline dumbell bp - 20kg x 8 - 20kg x 9 - 20kg x 9 - 20kg x 8 (first 2 sets at 45 degrees last 2 at 30 deg)
bent over cable flye - 2.5kg x 15 - 2.5kg x 13 - 2.5kg x 12
standing single leg calf raise - bw+10kg x 12 x 3 (2 second pause at bottom of each rep)
seratus press crunch - 20kg x 12 x 3

wednesday 26/08/09

deadlift worked upto max of 5 - 95kg
single leg squat - 30kg x10, x8, x8
good morning - 20kg x 10, 30kg x 10, 30kg x 10
seat calf raise - 62.5kg x 12, 62.5kg x 12, 65kg x 12 + partials to failure (all sets with 2 sec pause at bot)
weight plate pinch - 10kg x 40secs, x 35secs, x 35secs
rack deadlift from just above knee - 110kg x 1, 110kg x 1, 115kg x 1, 115kg x 1

thursday 27/08/09

dips max reps - 9, 8, 8
pushdows - 25kg x 10, 25kg x 8, 27.5kg x 6, 27.5kg x 5
lat pulldowns - 45kg x 9, 45kg x 8, 45kg x 8, 45kg x 7
bradford presses - 20kg x 12, 20kg x 11, 20kg x 10
alt bicep curls - 17.5kg x 9, 17.5kg x 8, 17.5kg x 8
ab curcuit training for 5 mins

sorry been on a short holiday and only got back yesterday it was a spur of the moment thing so forgot to post on here anyway got in a little bit of a workout when i got home

wednesday 2/9/09

dec bench press - worked up to max of 5 - 67.5kg
inc dumb press - 20kg x 10 - 20kg x 10 - 20kg x 9 - 20kg x 8 (first 2 sets at 45degrees last 2 at 30)
bentover row - 47.5kg x 10 - 47.5kg x 10 - 47.5kg x 10

also made a fat bar this morning which i would quite like to start using soon and as it says in the westside for skinny bastards article to chang the main 2 lifts every 3 weeks i might change to some fat bar work then come back to this workout in 3 weeks to see how i have improved