T Nation

WSFSB for Bodybuilding (Meatheads)

Hello,

Since i started this year by posting my training log on the powerlifter/westside thread, i realized i doing westside but for bodybuilder. This is gonna be my thread…

Some info…my workout is wsfsb 3, but im running my own variation.

right now some stats;

weight 186
bf% 13-14%

Goal for next 3 months

weight at the end of march 190-195
bf% 9%-10%

bodyfat around 9% because im planning a trip under the sun at the end of march so i might do a diet(velocity probably) in march!

here the diet plan,
http://www.T-Nation.com/readTopic.do?id=811783

supplements post
currently

-whey proteins one scoop is 25g proteins low in carbs about 140 cal
-musclefuel sixstar professional creatine
-powergain(weightgainer)two scoops is 28g proteins, 88 g of carbs,519 cal…
-fish oil
-vitamins b-12

here my previous workout of this year,

2008-01-03
Max effort upper

A-Bench

barx10
135x8
155x5
175x5
185x5
205x3
215x2 (ouach maybe a 3rd rep with spotter,didnt feel secure)

B-Incline DB bench 30 deg
2x max reps
50x17
50x14

C-Superset;
1-chest supported row 70x10x10x10x10
2-seated incline reardeltflyes
10pdsx10x10x8x5 rest 10sec x5

D-Traps barbell shrugs regular grip
185x10x10x10x10

E-barbell curl
85x9x8x6 rest10secx2 rest10sec x2

*notes creatine taken before and right after workout

2008-01-04
max effort lower (meatheads template)

A-Box squat
barx10
135x8
185x5
205x5
225x3
245x3

*notes,there 3 box at my gym, i used the small one that give me a perfect parralel when i sit on.

B-Barbell step up
95(bar +25 plates eachside)x6x6x6 on each leg

C-hyper 45"degre
bw+25x8x8x8
*notes ,dont like the feeling will switch to romanian deadlift next week.

D-abs circuit x2

2008-01-05
Re upper

A-bench(3x max rep)
135x20
135x15
135x14

B-Superset(back)
1-lat pulldown wide grip
135x10
135x9
135x8 rest 10sex x3 drop at 90x8 rest 10sec x3
2-seated dumbell power clean
10x10
10x10
10x10

C-dumbell military press
50x9 rest 10secx5
50x5 rest 10secx3 drop to 25x7 rest 10secx5

D-Superset traps/arms
1-behind back shrugh in smith machine
135x18
225x10
225x10
285x6
2-dumbell curls
20x15
20x12
20x12
20x11

E-triceps pushdown vbar (notes this cable resistance very high

50x15
50x12

*overall good workout,feel the traps with the powerclean and shrugs exercices…

2008-01-07
Max effort lowerdeadlifts day

*notes im replacing deads by rackpull for the next month.This exercice is perfect for me as i always struggle with real deads…sumo deads will be the other exercices…

A-Rack pulls(2nd pin from floor,right in middle of knee cap)

135x12
185x8
225x5
275x5
315x3
335x1 (pr) first time i attemp a one rep max on this exercice

B-Bulgarian split squats db
30x6
30x6
30x6

C-leg curls
90x12
135x5 rest 10sec x2 drop to 75x6 rest 10sec x2

D-abs crunch machine
tempo 4-0-4
120x10
120x9
120x8 drop to 60x14(speed cruch to burn)

Notes*really enjoyed the rack pulls,after bulgarian split squats my legs were in pain…

2008-01-08 (2nd cycle start)

Max effort upper

A-Bench press
135x10
155x5
175x5
185x5
205x3
215x3
225x2(notes i had a spotter on this one,i completed 4 reps,but he help me on a 3rd and 4th reps…so will say 2reps were really completed and new pr)

B-Incline db bench 30deg
50x18 pr
50x13

C-Superset
1-chest supported row
70x10
90x8
90x8
90x7
2-rear delt flyes (seated incline)
10x10
10x10
10x10
10x10

D- Traps barbell shrugs
135x12
225x10
225x8
225x8 rest 10 sec x2

E- biceps scott curl machine
(rest pause 50% drop + partial mid to top)
100x8x3-50x6x4-30x10
100x6x2-50x6x3-30x10

notes overall very good training*fell strong on bench and next week will find out if i can complete 3 reps alone. rest pause on biceps give a amazing pump.

2008-01-09

didnt go at the gym…off but i think i can say it was conditionning day since i played hockey for first time in last 3 weeks!

2008-01-09

So i finnaly went to gym at night, hockey in the morning and gym …vanity day

Vanity day (westside meatheads) extra arms work,calves.Crewpierce arms day workout

A1 Close Grip Bench
135x10
155x8
175x5
135x10
155x7
175x3

A2 Preacher machine Curls
100x10
110x6
110x5
90x8
100x6
110x4

B1 Skull crushers ezbar
50x12
60x6
60x5
60x4

B2 Standing Hammer Curls db
15x12
20x10
25x8
32.5x6

C1 Standing Cable Pressdowns
120x10
120x10
120x10

C2 EZ Bar reverse cable curls
40x8
40x8
40x8

D-Seated calf raised
didnt write but 2 drops set…to total failure

notes* a1 and a2 is a superset,perform a1 and directly to a2.no rest.

2008-01-11

Max effort lower (squat)

A-Box squat(low one)
135x10
185x5
225x5
285x2
285x2

failed for a 3rd rep at 285…no spotter didnt help

B-Bulgarian split squat db
25x10
25x8
25x6

on each legs

C-Leg curls
120x10
105x8
105x8

D-Abs
Cable cruch
50x12
50x12
50x12
50x12

Overall good workout, the feeling on my legs after the bulgarian split squat was terrible(or good…) but defenetly this exercices is a killer!!

Notes, i will add some pictures as soon as i can…

A regular week should look like this

Workout
a-Max upper
b-Max lower
c-Rep upper
d-vanity day extra arms or others
might throw in a dynamic day or re for lower.

its not really a Clinic since im not gonna post my diet…dont have enough discipline for that!

Currently: 160.82 LBM
Goal: 177.45 LBM

Need to add ~17 lbs of lean body mass/3 Months. 5.6 LBM/Month. Get to eating.

[quote]CatsLHP wrote:
Currently: 160.82 LBM
Goal: 177.45 LBM

Need to add ~17 lbs of lean body mass/3 Months. 5.6 LBM/Month. Get to eating. [/quote]

Why did you post that here?

Those are yours, hahah.

[quote]plutusplutus wrote:
Those are yours, hahah.[/quote]

explain me please…im missing something…

WTF ?

[quote]Rampage74 wrote:
CatsLHP wrote:
Currently: 160.82 LBM
Goal: 177.45 LBM

Need to add ~17 lbs of lean body mass/3 Months. 5.6 LBM/Month. Get to eating.

Why did you post that here?
[/quote]

Thats how much your current lean body mass is being 186 and 14%bf and your goal of 195 9% bf would be 177lbs. So your goal is gaining 17lbs of lean body mass.