[theNuge]

And I can't see my last post...

[Old Man]

Originally Posted by theNuge

I swear to God everytime I do a squat, box squat, deadlift, SOHP, BB BOR, etc. they look at me like I'm a moron

Do they think you look like a moron, or do they just like looking at you?

[theNuge]

Originally Posted by Old Man

Do they think you look like a moron, or do they just like looking at you?

I never thought about that...

[theNuge]

Sunday, June 15th, 2008

ME Upper Body

General Notes: I decided to do weighted push-ups today and they went pretty good. Instead of basically failing on a max attempt I did 3 sets of 3 reps of a weight I knew which I knew I didn't have another rep in the tank after 3. This way I could get a little more volume in. I used a backpack for the weight and I was a little scared the straps would break on me. I did like the exercise a lot more than the bench press.

Weighted Push-Ups
-------------------------------
BW x 5
BW x 5
BW + 20 x 3
BW + 30 x 3
BW + 40 x 3
BW + 50 x 3
BW + 50 x 3
BW + 50 x 3

DB Bench Press
--------------------------
Notes: I'm not too sold on this as "supplemental" exercise to assist the main lift. I'm thinking next time I'll do floor press, close-grip bench press, or some other bench press assistance exercise.
45's x 10
40's x 10
40's x 10

Barbell BOR's
----------------------
145x10
145x10
145x10
145x10

BO Rear Delt Flies
-----------------------------
15's x 12
15's x 12
15's x 10

Low-Pulley Swissball Crunches
------------------------------------------------
40x10
40x10
40x10
40x10

[theNuge]

I saw a couple of funny things at the gym today other than the assortment of bench and curl monkeys. I saw two guys doing Barbell BSS's but they weren't bringing their back knee all the way to the ground... So, essentially they were doing the ROM of a lunge with their back foot raised on a bench... * shakes head*

[ThinkGreen]

Question: why is it an ME day if only one lift is done for max effort? Does an ME day mean you just do your first lift with max effort? I just don't see the point of all these sets of 10 on an "ME" day

[theNuge]

Originally Posted by ThinkGreen

Question: why is it an ME day if only one lift is done for max effort? Does an ME day mean you just do your first lift with max effort? I just don't see the point of all these sets of 10 on an "ME" day

Tell me about it but that's what WSFSB calls for. You're supposed to build up to a max set of 3-5 reps of one "main lift" and then the rest is assistance and high rep work. I don't get it but that's what the program calls for and people rave about it. I usually perform the supplemental lift to 6 reps but today I did all assistance work with 10 reps or more.

I haven't been too happy with the results for my upper body but my lower body has benefited quite a bit.

[theNuge]

Tuesday, June 17th, 2008

ME Lower Body

Deadlift
------------
135x5x2
155x5
185x3
205x3
225x3
245x3
265x3 --> 10 lb PR

BSS's
----------
Notes: This exercise is absolutely evil. This was the first time I've done them in 2 weeks and I had a hell of a time getting 6 reps out for each set.
20's x 6 (each leg)
20's x 6 (each leg)
20's x 6 (each leg)

Good Mornings
------------------------
65x10
95x10
115x8
115x8

Plate Gripping
----------------------
2 10# Plates x 45 sec
2 10# Plates x 45 sec
2 10# Plates x 45 sec
2 10# Plates x 45 sec

[theNuge]

Thursday, June 19th, 2008

RE Upper Body

BW Push-Ups
----------------------
Notes: these seriously kick my ass. I can't believe how much harder these are then bench pressing a given weight. I definitely feel like I'm using more muscle groups. I did more reps this time than last time so I'm happy.
3 reps
3 reps
5 reps
5 reps
17 reps
14 reps
13 reps

Total Max Rep Sets: 44 reps

DB Floor Presses
---------------------------
15's + Mini Band x 10
15's + Mini Band x 10
20's + Mini Band x 10
25's + Mini Band x 10

Pull-Ups with Average Band
-------------------------------------------
Notes: I feel like I lost the most strength over vacation on this exercise. As a result I think I'm going to add these on my ME Upper Body day as well.
8 reps
6 reps
6 reps
6 reps

Barbell Shrugs
-----------------------
185x10
185x10
185x10
205x7
225x5

Barbell Curls
--------------------
65x8
65x8
65x8

Abs
------
1. Swissball Crunches x 15
Knee Raises x 15
Hanging Knee Raises x 5
2. Swissball Crunches x 15
Knee Raises x 15
Hanging Knee Raises x 5
3. Swissball Crunches x 15
Knee Raises x 15

[theNuge]

Friday, June 20th, 2008

DE Lower Body

General Notes: My squat workout was pretty good. However, the rest of my workout was kinda bleh because I was helping my brother with the squat and deadlift since he had never done them before. He did a pretty good job. He's in amazing shape from all the biking he does and the 100 push-ups a day that he does. He weighs 155 and he pulled 195 and squatted 155.

Box Squats
------------------
45x10
65x7
95x5
115x3
* 45-60 seconds rest between sets *
170x2
170x2
170x2
170x2
170x2
170x2
170x2
170x2
170x2
170x2

Hyperextensions
--------------------------
35x8
35x8
35x8
35x8

DB Hamstring Curls
------------------------------
20x10
30x12
40x10

DB Side Bends
------------------------
65x10
65x10