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W4SBIII??? Whiz's Log...

Current stats…

Wieght: 152
Hieght: 5’9

Bench:135x6
Squat:155x6
Deadlift:175x8

Background: I stopped lifting for a few weeks to let my shoulder heal from a injury i got playing ball. Ive been kinda doing my own program in the gym and have decided to chance on something tried and true. Westside for skinny bastards 3 looked attractive because ive been lifting to try to gain wieght and gain a lil athlete edge in bowling and basketball (which basketball is going to be cut down extremely so i dont side track gaining wieght). Im working overnights and Max effort leg days effect my work so ive moved them around to days i have a lighter amount of frieght at work.Going to try to log my food intake too as well as eating a whole lot better than what i do…

My overall goal is to gain wieght. I know i have to eat alot more and alot better food than what i do…

4/14/08 - Repetition Upper Body Day

A. Medicine Ball Pushups (choose these to help stengthen shoulders)

15/15/12/12

Ba. Chinups

10/8/6

(tried doing these much more strict… ie not sticking my neck out over the bar,doing more of a “chest up”)

Bb. Facepulls

#4 resistance - 12/12/12

(The pump you get from supersetting these in your forearms is uncomfortable lol…)

C. DB Military Press

35lber’s - 8

(dropped wieght form was horrible towards end)

30lber’s - 8/8

  1. Shrugs

110lbs - 10/10/10

Didnt do curls or grip work had to bowl for money later…will do them from now on…

4/15/08 - Max Effort Lower Body Day

A. Back Squat

Bar - 5
115 - 5
135 - 5
155 - 5/4/3

B. Bulgarian Split Squat

BW - 8/8/8

C. Romanian Deadlift

45’s - 12/12/12

Didnt do ab work…will do it from now on…

what do you plan on doing for your other lower body day? He gives quite a few options.

[quote]zephead4747 wrote:
what do you plan on doing for your other lower body day? He gives quite a few options.[/quote]

misread what you said at first…

Vertical jumps, Bulgarian split squats, romainian deads, and wieght swiss ball crunches…

may switch to barbell reverse lunges later because lunges mimic part of the bowling approach…

4/17/08 - Max Effort Upper Body Day

A. Regular Barbell bench press

115x5
125x5
135x5
145x2 (too big a increase, no spot)
140x (grabbed a spot, yelled me through last rep ;D)

B. Chinups (i dont know exactly why i chose this going to do dumb bell bench next time since this lift “supplements” the first)

10/8

C.DB Rows -> Facepulls

50’sx4 (too much wieght after chin’s)
40’sx8
x8
x8

D. DB Shrugs

55’sx14
x14
x14

enjoying westside for skinny bastards so far…

[quote]zephead4747 wrote:
what do you plan on doing for your other lower body day? He gives quite a few options.[/quote]

4/20/08 - Dynamic Effort Lower Body Day

A. Vertical jumps

BW - 3/3/3/3/3

B. Bulgarian Split Squats

Empty Barbell - 10/10/10

C. Romanian Deads

95lbs - 10/10/10

D. Wieght Crunches

45lb plate - 15/15/15

Usually i goto the gym but to keep from missing this workout i had to do it at home…

4/22/08 - Repetition Upper Body Day

A. Decline Pushups

15/15/15/15

B. PullUps -> Facepulls

10/8/6

->

4th - 12/12/12

C. DB Military press

30lbers - 10/10/10

D. DB Shrug -> Hammer Curl

60lbers - 15/14/14

25lbers - 10/10/10

4/23/08 - Max Effort Upper Body Day

A. (missed doing my lower body max effort so i added in squats to the beginning of this workout) Back Squats

95x5,115x5,135x5,155x5,165x5

Ab. Barbell Bench Press

115x5,135x5,145x4

B. DB Flat Bench Press

30lbers - 15,15,12 (grip failed last set)

C. DB Rows -> Face Pull

40lbers - 12,12,12

4th slot - 12,12,12

D. DB Shrugs -> Hammer Curl

65lbers 10/10/10

25lbers - 10/10/10

Just began playin b ball again on a different schedule so i had to move my days around once again. i played basketball last friday and yesterday and today i could NOT do a extra rep on my bench. if it sticks one more work out (bout to load on creatine and pile down the food) im going to cut basketball to once a week vs 3 times a week…i cant afford it to stop wieght AND strength gains…

4/26/08 - Max Effort Upper Body Day

A. Barbell Bench Press

Barx5,95x5,115x5,135x5,145x4

B. DB Flat Bench Press

30lbers - 15,15

C. DB Rows -> FacePull

45Lbers - 8,8,9

5th slot - 12,12,12

D. DB Shrugs

65lbers - 15,12,12

E. Hammer Curl

25lbers - 10,10,10

hey whizkid, good luck with your training! im currently training ws4sb3 as well! ill be checking here from time to time.

Was dealing with my shoulder again. ive decided to only play ball one day a week and to take it easy when i do play…

Im

May 27 2008

*** Pull ***

Pull Ups - 8/8/7

Deadlifts - 185lbs - 5/5/6/5

Bent-Over Rows - 45’s - 6/6/8
Face pull - #4 - 12/12/12

Ive been messing around tooooooooooo much im finally set on getting this thing rolling seriously.

ME Upper Body

Benchpress - Barx5,135x5,145x5,150x2

DB Press - 35’s 15/15

BE Row/Facepull - 50’s 8/8/8/8

Shrugs - 65’s 10/10/10/10

I don’t know how I missed this log - so sorry for not stopping by!

ME Lower Body day

Straight Bar Deadlifts - 135x5,155x5,185x5,195x3

Walking lunges - 50s - 6/6/6

Romainian deads - 50s - 10/10/10

[quote]Sayjin wrote:
I don’t know how I missed this log - so sorry for not stopping by![/quote]

I’ve been off the ball for a while so it was buried a few pages back!

im back though ready to do this bulk

aiming for 165 at the end of summer…

[quote]djwhizkid wrote:
Sayjin wrote:
I don’t know how I missed this log - so sorry for not stopping by!

I’ve been off the ball for a while so it was buried a few pages back!

im back though ready to do this bulk

aiming for 165 at the end of summer…[/quote]

165 for you, 175 for me - lets do it man!

Rep Upper Day

A. Pushups - 20/15/15

B. Chin ups-> Facepulls - 13/8/7

C. Lateral raises - 20’s - 12/12/12

D. Shrugs - 65’s - 12/12/12
Db. Curls - 25’s - 12/12/12

i got a scale last week and wieghed myself at 151.6 two days in a row (bball shorts and a tank top on) been eating like crazy today its at 154!

missed out on doing my lower body max effort today going to do it tommorow instead of going to play ball in the morning.

i did my last upper max effort day but i got a faulty spotter who didnt understand i didnt need him to do the lift for me :frowning: so im going to prolly redo it on thursday…


on a different note i got my Surge and ZMA in the other day.

Ive bought 2 different bottles of GNC ZMA and the shit made me throw up or want to throw up everytime! i have taken about 3-4 serves of the Biotest brand and havent felt ill once!

thanks Biotest ! FUCK GNC!

Todays workout -

  1. Barbell Bench - barx10,95x5,135x5,160x3,160x5 (WOW)

  2. Dumbell bench - 35x20,35x15

  3. Shrugs - 70x12,70x12,70x12
    3b. Facepulls - #4x12,#4x12,#4x12

  4. Squats - barx10, 95x5,135x5,140x14

i could do more squats but my let forearm gets an imense amount of pain anytime i try to rep out anything…for example the dumbell bench i get the same pain towards end of set…