Hello,
let me introduce myself. I work and live in Germany and I lift weights since my school time. Now I am 25 years old and I have one goal: become more athletic and heavier for American Football. I started playing at the beginning of the year.
I tried a lot of plans but I am not happy with the results.
I am 5,77 ft tall and weigh ca. 185 lbs. I would like to get some more lbs (15 lbs maybe).
For this reason I thought I should try Joe DeFrancos “WS4SB 3”. This thread should show my progress.
Parallel to my training I will test the metabolic diet.
I post the weight I used in kg because its easier for me (I dont want to convert the kg in lbs 
)
I started the plan with an injury on my left ring finger which was dislocated, so I can`t hold heavy weights without equipment because the finger hurts a lot.
American Football is on Wednesday and Sunday.
1st Week 21.04.08 - 27.04.08
MONDAY Upper-Body Max Effort Day
Pause between Sets and Exercises 1.30 min
Barbell Bench Press 1 x max weight (87,5 kg) for 4 reps
(I did 6 warm up sets before the max lift beginning with 60 kg and increasing the weight by 5 kg each set) 3-5 rep range with max kg for this one set
Incl. DB Press 2 x max reps, 25 x 16 kg, 19 x 18 kg, 15-20 rep range for the sets
Seated Cable Row 12 x 30 kg, 3 x 12 x 35 kg, 8-12 rep range for the sets
Superset
Face Pull 12 x 5 kg, 3 x 12 x 6,25 kg, 8-12 rep range for the sets
Barbell Shrugs 2 x 15 x 70 kg, 1 x 14 x 70 kg, 8-15 rep range for the sets
Hammer Curls 3 x 15 x 10 kg, 8-15 rep range for the sets
1st Week 21.04.08 - 27.04.08
TUESDAY Lower-Body Dynamic Effort Day
Pause between Sets and Exercises 1.30 min
Vertical Jump 5 x 3 quality jumps, 5-8 x 1-3 rep range
Step-up weighted 3 x 10 x 10 kg, 8-10 rep range
Pull Through 3 x 12 x 15 kg, 8-12 rep range
Barbell Russian Twist 4 x 10, 10-15 rep range
Abs circuit (Sprinter Sit-up, V-ups, toe touches, hip thrusts)
2 x 10, 10-20 rep range
1st Week 21.04.08 - 27.04.08
THURSDAY Upper-Body Repetition Day
Pause between Sets and Exercises 1.30 min
Flat DB Press 3 x max reps, 23/18/13 x 22 kg
(I did 2 warm up sets before the max reps)
LAT-Pulldown, 4 x 12 x 55 kg, 8-12 rep range for the sets
Superset
Seated DB power cleans, 4 x 12 x 8 kg, 8-12 rep range for the sets
DB Military Press 1 x 12 x 12 kg, 11/9/9 x 14 kg, 8-12 rep range for the sets
Barbell Shrugs 3 x 12 x 80 kg, 8-12 rep range for the sets
Superset
Triceps push-down 22/20/17 x 20 kg, 15-25 rep range for the sets
1st Week 21.04.08 - 27.04.08
FRIDAY Lower-Body Max Effort Day
Pause between Sets and Exercises 1.30 min
Leg Press 1 x max weight (230 kg) for 3 reps
(I did 6 warm up sets before the max lift beginning with 120 kg and increasing the weight by 20 kg each set) 3-5 rep range with max kg for this one set
Reverse Lunge 1 x 12 x 5 kg, 2 x 12 x 7 kg, 6-12 rep range
45 degree Hyperextension 3 x 12, 8-12 rep range
Abs circuit (Sprinter Sit-up, V-ups, toe touches, hip thrusts)
2 x 10, 10-20 rep range