[theNuge]

Tuesday, April 8th, 2008

RE Upper Body

General Notes: They should change the name of this workout to "Arms will be Sore as Hell Day." Good grief the tricep work and bicep work were kind of a little over the top. Maybe I needed to up the weight and lower the sets. Also, the three high rep sets on bench are kind of intense. It was funny when I asked guys to spot me. They kept saying, "that's too many reps." I kept having to say, "it's a program written by a smart guy."

Bench Press
---------------
45x5x2
65x5x2
75x3
95x3
115x5
115x15
115x15
115x16

Skull Crushers
------------------
Notes: these were a lot harder than I thought they would be.
45x8
35x10
35x10
35x10

Assisted Pull-Ups
---------------------
Notes: my arms were officially fried after the skull crushers. I had to use that effin' machine.
BW-100 x 8
BW-120 x 8
BW-120 x 8

Standing Overhead Dumbbell Press
--------------------------------------------
25's x 10
25's x 10
25's x 10

EZ Bar Curl
---------------
Notes: I felt dirty doing these.
45x10
45x10
45x10

Ab Circuit Training
----------------------
Notes: This really wasn't a circuit. I've never done a circuit so I just chose three exercises and did them back to back. I sucked.
Hanging Leg Raise x 10
Vertical Leg Raise x 10
Jack Knife x 10
Rest
Hanging Leg Raise x 10
Vertical Leg Raise x 10
Decline Crunches x 10
Rest
Hanging Leg Raise x 10
Vertical Leg Raise x 10
Decline Crunches x FAIL

[theNuge]

Tuesday, April 8th, 2008

*** Wife's Entry ***

RE Upper Body

General Notes: my wife worked her ass off today. She had some trouble because of the high reps on the bench and she's not used to that. She also didn't get much to eat during the day. I keep harping on her about that.

Bench Press
---------------
25x5x2 --> EZ Curl Bar
35x3x2 --> EZ Curl Bar
45x3
45x15
45x15
45x18

Skull Crushers
------------------
25x10
25x10
25x10
35x5

Assisted Pull-Ups
---------------------
General Notes: She said her tricep was hurting because of the intense bench workout and skull crushers so we cut these short. I helped her up by holding her leg.
6 reps
1 rep

Standing Overhead Dumbbell Press
--------------------------------------------
15's x 10
15's x 8
15's x 6

EZ Bar Curl
---------------
25x10
25x10
25x10

Ab Circuit Training
----------------------
Vertical Leg Raise x 10
Decline Sit-Ups x 10
Jack-Knifes x 10
Rest
Vertical Leg Raise x 10
Decline Sit-Ups x 10
Jack-Knifes x 10
Rest
Vertical Leg Raise x 10
Decline Sit-Ups x 10
Jack-Knifes x 10

[theNuge]

Man, my hamstrings are still really sore from Sunday's workout. I'm thinking the WSFSB program is definitely better than the Bill Starr 5x5 for me at this point. I can't believe that for four weeks I was deadlifting once a week and squatting three times a week.

I'm thinking my wife and I will deadlift one more week and then switch to either the box squat or the front squat.

[fennway4414]

Good work Nuge. I got my girlfriend squatting, and last night I got her to promise me that she would let me teach her how to deadlift. Inching closer and closer.

[theNuge]

Originally Posted by fennway4414

Good work Nuge. I got my girlfriend squatting, and last night I got her to promise me that she would let me teach her how to deadlift. Inching closer and closer.

Yeah, my wife loves the deadlift now. I'm only hoping she'll love the squat once we get the form down.

Here's the form advice that worked for my wife on the deadlift:

- Pee in the Woods
- Hump the Bar

[fennway4414]

Originally Posted by theNuge

- Pee in the Woods
- Hump the Bar

Pee in the woods? I like it.

[Feature boy]

Make sure to include pics.

[theNuge]

Originally Posted by fennway4414

Pee in the woods? I like it.

Yeah, it's funny. I had the HARDEST time trying to get her to understand the concept of bending down by sticking your ass out. She kept bending her knees and keeping her back vertical which caused all kinds of hilarious form issues.

[theNuge]

Per Donut's advice, the next exercise in the ME Upper Body rotation is going to be the SOHP. This exercise isn't in the actual WSFSB program but I don't have any qualms about doing it since I love it. However, I do have a couple questions maybe someone could answer:

- On the repetition day should I do the SOHP for the main repetition lift?
- For the Supplemental Lift on the ME Upper Body day, should I do Dumbbell SOHP's?

[theNuge]

I'm thinking we'll just do Incline Bench next.