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WS4SB 4 day split
I'm just starting training for strength instead of size, so I decided to start a log for support. Im just beginning lifting again for the first time since early November I had a hernia and just never got back off my ass.. I am 18 years old attend college at Kirkwood in Cedar Rapids. Im around 200lbs at 6ft tall. I recently cleaned up my diet and am following the grapplers guide to sports nutrition. I take bodyfortress creatine and Havoc pre workout. For post workout i take another serving of creatine and muscle milk. Ill go ahead and post yesterdays and Monday's workout I was very disappointed as I have lost alot of strength and stamina....
Mon- Max Lower body day
Bench 3-5RM 205X5 wasnt fail but didnt want to overload myself to early
Bent over row 4X5-10: 135X5 135X5 135X5 135X5
DB incline 3-4X6-10: 55X8 60X8 60X6
Upright row 2-3X12-15: 65X12 85X12
Crunches w/ 10lb Med ball: 3X8
Tues-
easy 1 mile run
Wed- Max Lower body day
Dead lift sumo 3-5RM: 245X3
front squat 3X8: 155 155 155
weighted hypers 3X8: jkust did bodyweight for this
RDL's 2X8: 155 155
Thurs
this mourning i will do another mile or so jog
SO as you can see i have some work to do but ill get it back hopefully...
Thanks for all who read advise always welcome!!!!
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