journal - advice encouraged

[PFM8241988]

Im 6' 170 lbs, 19 yrs old, graduated HS as a big runner, at about 150-155 lbs. Put on a solid 15 lbs but its been almost 2 years now and im looking for bigger gains. I had been doin a ****ty full body workouts 3 days a week for about a year or so. Then started doing 3 days a week of bi's/back, chest/tris, and legs/shoulders. Didnt seem to be doing much either. So last week i started with the WBB 1.1. I am concerned about not enough upper body in it. but so far this was my week last week. ive also altered the abs a bit since ive got a lot of good ab workouts, and even throughout my gaining struggles ive maintained a good 6 pack so i like to think at least im doin that right.

Day 1 - Lower Body/Abs – MARCH 10 2008

Front Squat/Back Squat

Front – 95 lbs, 6x8
Back – 145 lbs, 6x8

Alternating Lunges
25 lb dumbbells, 6x8

Good Mornings
65 lbs, 6x8

Standing Calve Raises
450 lbs, 6x8

Abs – 15 lb dumbbell leg lifts, 20 reps
20 lb dumbbell leg lifts, 16 reps
Full Body Cruches, 20
Obliques back-forth with 25 lb, 10

Day 2 - Upper Body - MARCH 11 08

Straight Arm Pull Downs

60 lbs, 6 x 8

Flat Bench Press/Dumbbell Chest Press

Flat – 145 lbs, 6 x 7

Standing Dumbbell Shoulder Press

25 lbs, 6 x 85bb

Dips

25 lb weight, 6 x 8

Variation of Standing Biceps Curls
Preachers
10 lb each side, 6 x 8

Flutter Kicks – 1:30
20 V ups
20lb oblique weight throw back and forth

Day 4 - Lower Body - MARCH 13 08

Deadlifts

95 lbs 6 x 8

Step Ups

30 lb each hand 6 x 8

Pull Through

60 lbs, 6 x 8

Seated Calve Raises

90 lbs 6 x 8

45 lb semi V ups, 30 reps

25 lb obliques back and forth

Day 5 - Upper Body - MARCH 14 08

Chin Ups/ Modified Pull Ups

6 x 8,8,7,6,5,5

Seated Wide Grip Cable Row/One Arm Dumbbell Rows

120 lbs Seat wide, 6 x 8

Push Ups (variations) INCLINE

20, 18, 16, 12, 10, 10

Scaption

15 lbs each arm, 6 x 8

Dumbbell Skull Crushers

40 lbs on bar, 6 x 8

45 lb V ups 30 reps

[dynamo]

I noticed you said you were 170 lbs, and then I read the first line of your workout where you squat 145, so I stopped reading. I'm sure you can squat more being a runner and all. You have alot of exercises posted, probably more than you need. I say check out he workout routines on the site and use them. They're simple, easily doable and will involve every muscle you'll need. When you gain some mass from doing the exercises and eating then you can branch out to more isolated routines that'll work on parts that need shaping. Do you sweat when you lift?

[PFM8241988]

yea i sweat a lot with this new workout... the reason i do 145, is cause i mean first off i didnt squat much before this, if at all. and the 1 min rest w 6 reps, gets you more than you'd think... this was todays workout, prob couldve done more on squats like 155.

Day 1 - Lower Body/Abs – MARCH 17 2008

Front Squat/Back Squat

Front – 105 lbs, 6x8
Back – 145 lbs, 6x8

Alternating Lunges
30 lb dumbbells, 6x7

Good Mornings
70 lbs, 6x8

Standing Calve Raises
360 lbs, 6x8

Abs – 25 lb dumbbell leg lifts, 12 reps
Regular leg lifts slowly, 10 reps
25 lb dumbbell leg lifts, 12 reps
Full Body Cruches, 20

[PFM8241988]

These are my workouts from last night and today, i am leaving for break tmrw through sunday, so i did the full day 2 workout yest, and today did mostly day 4( wanted to get more upper body and added deadlifts to today) .... once again, anyone w any advice or anything i love, thanks, peace.

Day 2 - Upper Body – MARCH 18 08

Straight Arm Pull Downs

60 lbs, 6 x 8

Flat Bench Press/Dumbbell Chest Press

Flat – 155 lbs, 6 x 6

Standing Dumbbell Shoulder Press

30 lbs, 6 x 7

Dips

25 lb weight, 6 x 8

Variation of Standing Biceps Curls
Preachers
12.5 lb each side, 6 x 7

Flutter Kicks – 1:30
20 butterfly crunches


Day 5 - Upper Body – MARCH 19 08 (leaving for easter break so switched it up a bit)

Chin Ups/ Modified Pull Ups

6 x 8,7,7,6,5,5

Deadlifts

135 lbs, 6 x 7

Seated Wide Grip Cable Row/One Arm Dumbbell Rows

120 lbs Seat wide, 6 x 8

Scaption

15 lbs each arm, 6 x 8

Dumbbell Skull Crushers

50 lbs on bar, 6 x 8

45 lb on decline, 10 sets

[PFM8241988]

i am currently on break from yest til sunday, and have no gym or weights around me, any suggestions as to exercises i can still do for the next few days? or since i worked out mon-wed, can i just give my body a break and try to eat big... what do you guys think? thanks.

[cphafner]

give your body a few days rest and eat up.

[PFM8241988]

as stated in previous posts, i dont like taking these 5-day breaks. how bad are they for me anyway?

[cphafner]

as stated in previous posts, i dont like taking these 5-day breaks. how bad are they for me anyway?

It's not ideal. What causes the breaks? Is it a regular occurrence?

[PFM8241988]

no just breaks when i go home from school, every 2 months-ish...

[Songsangnim]

Why not do bodyweight exercises during said break?

Chins, wall squats, dips, towel pulls, pushups...Not ideal, but quite a few people have built good/solid physiques from BW exercises alone.

[mickyjune26]

A 5-day break every 2 months won't hurt you at all, as long as you are working out and eating right regularly between the breaks. :)

You asked for some feedback in the private message. 1.1 is a good workout. As long as you try to add weights every week and hit the compound exercises you'll get stronger.

As for getting bigger, eat your bodyweight x 18 + 500 in calories. For me that's 242 x 16 +500 = 4856. Yes, i weigh alot, and plan on getting BIGGER!

If you hit your calorie counts each day, you WILL gain weight. If you gain more than 2 pounds per week, you may want to ease off by 300 calories.

That being said, I only tracked calories until I got a feel for what worked for me. Now I just eyeball things and when I bulk, I gain about 2 - 3 pounds per week. I like to cycle between bulking fast and maintaining. While I maintain, I tend to lose a little fat and build muscle at the same time, maintainining my bodyweight.

Everyone has their own method. But when it comes down to it, just make sure to EAT to get BIGGER! RIGHT?!!!!!

As for what to eat, just make sure to get enough protein, at least 1 g per pound of body weight. My body hates carbs, cuz they make me sleepy, so I aim for 2g per pound, split the rest of my cals between healthy fats and carbs.

For more advice, read the WBB articles!! And ask a lot of questions.

Just don't give up and most importantly, learn to love the process. You're going for a lifestyle, not a one-time fix. Once you start enjoying it, it's a freaking amazing process!!

[PFM8241988]

thanks a lot mickey, the gym was closed yest (mon) so today (tues), i did mondays workout of 1.1

Day 1 - Lower Body/Abs – MARCH 25 2008

Front Squat/Back Squat

Front – 115 lbs, 6x6
Back – 155 lbs, 6x8

Alternating Lunges
30 lb dumbbells, 6x7

Good Mornings
70 lbs, 6x8

Standing Calve Raises
360 lbs, 6x8

Abs –
Big Ball Pull Ins, 25 reps
20 lb dumbbell leg lifts, 12 reps
Butterfly crunches, 20
Obliques back-forth with 25 lb, 10


also 2750 calories today, trying to get that up (im 170 lbs)

[PFM8241988]

yest, and today have gone as such

Day 2 - Upper Body – MARCH 11 08

Straight Arm Pull Downs

60 lbs, 6 x 8

Flat Bench Press/Dumbbell Chest Press

Flat – 155 lbs, 6 x 6,6,6,6,6,4

Standing Dumbbell Shoulder Press

30 lbs, 6 x 7,7,7,6,6,6

Dips

25 lb weight, 6 x 8

Variation of Standing Biceps Curls
Preachers
12.5 lb each side, 6 x 8,8,8,7,7,7

Big Ball Pull Ins, 25 reps
20 full body crunches
Obliques back-forth with 25 lb, 16

Day 4 - Lower Body – MARCH 13 08

Deadlifts

145 lbs 6 x 7

Step Ups

35 lb each hand 6 x 7

Pull Through

80 lbs, 6 x 8

Seated Calve Raises

110 lbs 6 x 8

1:30 flutter kicks
15 V ups
25 lb oblique throw, 10 reps

[PFM8241988]

Yesterday, friday, went as such

Day 5 - Upper Body – MARCH 28 08

Chin Ups/ Modified Pull Ups

6 x 7,6,5,5,4,4

Seated Wide Grip Cable Row

120 lbs Seat wide, 6 x 8

Push Ups (variations) INCLINE

21, 18, 14, 10, 10, 10

Scaption

20 lbs each arm, 6 x 7

Dumbbell Skull Crushers

50 lbs on bar, 6 x 6 (bed ****tage today don’t know why)

ABS – 15 full body crunches into 1 min flutters into bike kicks

[Songsangnim]

Yesterday, friday, went as such

Day 5 - Upper Body – MARCH 28 08

Chin Ups/ Modified Pull Ups

6 x 7,6,5,5,4,4

Seated Wide Grip Cable Row

120 lbs Seat wide, 6 x 8

Push Ups (variations) INCLINE

21, 18, 14, 10, 10, 10

Scaption

20 lbs each arm, 6 x 7

Dumbbell Skull Crushers

50 lbs on bar, 6 x 6 (bed ****tage today don’t know why)

ABS – 15 full body crunches into 1 min flutters into bike kicks


My suggestion would be to ditch the wide grips...if you want to keep your rotator cuffs healthy past the age of 40 or so. Narrow grip (about shoulder width or so) works the muscles the same way and is easier on the shoulders.

[PFM8241988]

thanks A LOT song, appreciate the feedback, ive debated that, thanks again

here was todays workout, still not really putting on weight...

Day 1 - Lower Body/Abs – MARCH 31 2008

Front Squat/Back Squat

Front – 120 lbs, 6x6
Back – 165 lbs, 6x7

Alternating Lunges
30 lb dumbbells, 6x7



Good Mornings
75 lbs, 6x8

Standing Calve Raises
410 lbs, 6x8

Abs – 45 lb situps, 10 sets
45 lb oblique, 12 sets
12 slow leglifts

[PFM8241988]

Day 2 - Upper Body – MARCH 26 08

Straight Arm Pull Downs

70 lbs, 6 x 7,7,7,6,6,6

Flat Bench Press/Dumbbell Chest Press

Flat – 160 lbs, 6 x 6,6,6,6,5,4

Standing Dumbbell Shoulder Press

30 lbs, 6 x 7,7,7,6,6,6

Dips

30 lb weight, 6 x 7

Variation of Standing Biceps Curls
Preachers
15 lb each side, 6 x 7,7,7,6,6,6

Random Abs

[PFM8241988]

deadlift going up fast it seems, but feels good, still confused on pull throughs though, up around 3700 calories today which is good

Day 4 - Lower Body – APRIL 3 08

Deadlifts

155 lbs 6 x 7

Step Ups

35 lb each hand 6 x 7

Pull Through

90 lbs, 6 x 8

Seated Calve Raises

120 lbs 6 x 8

15 LB leg raises, 16 and 12
25 lb oblique throw back and forth, 12

[mickyjune26]

GOod job on the strength increases! Feel free to encourage others on their journals to get some support on yours. We don't want you to pursue your goals alone! Great work here!

[PFM8241988]

thanks a lot micky! its weird i dont feel im putting on weight really too much, and i dont feel like i look a whole lot diff. This is yesterdays workout.

Day 5 - Upper Body – APRIL 5 08

Chin Ups/ Modified Pull Ups

6 x 7,7,5,5,4,4

Regular Cable Row

120 lbs Seat wide, 6 x 7

Push Ups (variations) INCLINE

22, 19, 15, 12, 11, 10

Scaption

20 lbs each arm, 6 x 7

Dumbbell Skull Crushers

40 lbs on bar, 6 x 7

ABS – 15 full body crunches into 1 min flutters into bike kicks

[mickyjune26]

Does 6 x7 mean 6 sets of 7?

[mickyjune26]

How much you weigh now?

[PFM8241988]

yea 6 x 7 means 6 sets of 7 reps

i did not weigh today... but unfortunately i believe i am still only about 170... which really sucks... im eating about 3k+ cals and day and trying to, but i feel like im getting stronger (duno about upper body but certainly lower body is).

Today was absolute hell, thought i was going to puke, moved to week 5 of wbb 1.1. Insane.

Day 1 - Lower Body/Abs – APRIL 7 2008

Front Squat/Back Squat

Front – 120 lbs, 4x10
Back – 165 lbs, 4x12

Alternating Lunges
30 lb dumbbells, 3x10



Good Mornings
85 lbs, 4x11

Standing Calve Raises
430 lbs, 4x12

Abs – 30 ball pull ins
15 lb leg raises, 16
16 butterfly sit ups

[PFM8241988]

first upper body of week 5, sucked, i hated bench, i am really worried my bench has gone down since starting this workout ... anyone else???

Day 2 - Upper Body – APRIL 8 08

Straight Arm Pull Downs

70 lbs, 4 x 10

Flat Bench Press/Dumbbell Chest Press

Flat – 150 lbs, 4 x 10, 10, 8, 7

Standing Dumbbell Shoulder Press

30 lbs, 4 x 10, 10, 8, 8

Dips

30 lb weight, 4 x 10

Variation of Standing Biceps Curls
Preachers
15 lb each side, 4 x 10

45 lb semi V up raises, 40
Into
15 V ups
Into
20 leg raises

[mickyjune26]

If you don't know if your lifts are going down, you may want to track better when you go to the gym. Do you have a small notebook that you put all the lifts in?

If you aren't gaining weight, you need to change your diet. Increasing calories may help, but sometimes changing what you eat helps.

Until you get a "feel" for what to eat, you may want to put your diet into www.fitday.com, to know exactly how many calories your eating, plus what % are carbs, fats, and protein.

Another thing to do instead is to conciously eat more healthy fats. Add 6 tablespoons of Smart Balance Peanut Butter (found at walmart or anywhere).

For me, I only eat carbs in the morning, right before and after my workouts. Otherwise, I try to have meals that are 50% protein and 50% fat cals...with some fiber from veggies (which I don't do nearly enough!!)

If you stall on your lifts, try changing to 4 sets of 6 reps. You'll need to go heavier to make this a struggle. On your last rep, you should barely be able to do one more if you had to.

Does this help?

[mickyjune26]

THIS MOST IMPORTANT THING IS TO NOT GIVE UP!! Right now you're learning about your body..what to eat...how to exercise. If I had stuck with it the first time I started in 2002, I'd be tearing it up right now. But alas, live and learn!

[PFM8241988]

meaning stay with it you think? or let it go???

[mickyjune26]

i just mean don't quit! NEVER! Everyone has the same fundamental potential to put on muscle. You can get big once you find the formula that works for you.

Now go and eat some Smart Balance Peanut Butter! HAVE FUN!!

[PFM8241988]

This was today, still not sure if i am on the right program or not, also worried my abs are not as 6-packish as they used to be, as gay as that sounds. oh well. ill keep trucking.

Day 4 - Lower Body – APRIL 10 08

Deadlifts

155 lbs 4 x 12

Step Ups

35 lb each hand 4 x 10

Pull Through

110, 4 x 12

Seated Calve Raises

130 lbs 4 x 10

45 lb weight sit ups, set of 10, then set of 8

[PFM8241988]

This was yesterdays workout, first week 5, day 5. It seems weird since, I do more per set, but overall i am doing less push ups/chin ups than i was in weeks 1-4. But i guess ill just keep trucking along.

Day 5 - Upper Body – APRIL 11 08

Chin Ups/ Modified Pull Ups

4 x 8, 7, 6, 5

Regular Cable Row

120 lbs, 4 x 10

Push Ups (variations) INCLINE

26, 20, 18, 16

Scaption

20 lbs each arm, 4 x 10

Dumbbell Skull Crushers

40 lbs on bar, 4 x 12

ABS – 15 full body crunches into 1 min flutters into bike kicks

[PFM8241988]

Once again, another rough ass leg workout, i guess ill keep this workout going....


Day 1 - Lower Body/Abs – APRIL 14 2008

Front Squat/Back Squat

Front – 120 lbs, 4x11
Back – 170 lbs, 4x12

Alternating Lunges
30 lb dumbbells, 3x11



Good Mornings
90 lbs, 4x11

Standing Calve Raises
450 lbs, 4x12

Abs – 32 ball pull ins
15 lb leg raises, 20
20 butterfly sit ups

[PFM8241988]

feeling good, was also pretty pissed off... that mightve helped

Day 2 - Upper Body – APRIL 15 08

Straight Arm Pull Downs

70 lbs, 4 x 11

Flat Bench Press/Dumbbell Chest Press

Flat – 150 lbs, 4 x 10

Standing Dumbbell Shoulder Press

30 lbs, 4 x 10, 10, 9, 9

Dips

30 lb weight, 4 x 11

Variation of Standing Biceps Curls
Preachers
15 lb each side, 4 x 11

45 lb semi V up raises, 30
Into
20 leg raises
Into
10 bicycles
Into 45 lb weight abs, 16

[BCorn]

seems like your getting stronger! good work. keep at it.

[PFM8241988]

Felt good again today, just gotta keep my diet up and calories up to put on the weight i want. But hopefully not lose the 6 pack too bad.... :-/

Day 4 - Lower Body – APRIL 17 08

Deadlifts

165 lbs 4 x 10

Step Ups

35 lb each hand 4 x 11

Pull Through

120, 4 x 12

Seated Calve Raises

130 lbs 4 x 11

45 lb weight sit ups, set of 12, then 12 back and forth obliques, then repeat

[PFM8241988]

Dont know what was up with my skull crushers going down, just felt crappy, used a bar that was basically the same but a bit different and i dont know but i went down in them which i wasnt happy about. Also wanted to improve on my chin ups this week, which i didnt which was annoying as well. Oh well.... everything else was fine.


Day 5 - Upper Body – APRIL 11 08

Chin Ups/ Modified Pull Ups

4 x 8, 7, 6, 5

Regular Cable Row

120 lbs, 4 x 12

Push Ups (variations) INCLINE

28, 22, 20, 18

Scaption

20 lbs each arm, 4 x 11

Dumbbell Skull Crushers

40 lbs on bar, 4 x 10

ABS – 18 full body crunches into 1:15 min flutters into 12 bike kicks

[mickyjune26]

it would be interesting to see how much your strength has gone up for each exercise you're doing! What's your weight now vs. when you started?

[PFM8241988]

man i really dont know, im curious as well, ill weigh myself monday, think i came into this abouttttt 168-170, really high metabolism so its always a little diff.

[PFM8241988]

felt GREAT today, weighing in at 174/175 ish.


Day 1 - Lower Body/Abs – APRIL 21 2008

Front Squat/Back Squat

Front – 125 lbs, 4x11
Back – 175 lbs, 4x12

Alternating Lunges
30 lb dumbbells, 3x12



Good Mornings
90 lbs, 4x12

Standing Calve Raises
470 lbs, 4x12

Abs – 40 ball pull ins
15 lb leg raises, 22
20 butterfly sit ups

[PFM8241988]

I am really concerned my upper body is not really making the gains my lower seems to be making. Dips were down cause i added dumbell chest press today to hopefully help my chest out a bit and make more gains. hits the tris too. i guess ill just keep trucking....

Day 2 - Upper Body – APRIL 22 08

Straight Arm Pull Downs

70 lbs, 4 x 12,12,11,11

Flat Bench Press

Flat – 155 lbs, 4 x 10, 10, 9, 7

Dumbbell Chest Press

55 lbs in each hand, 4 x 10, 10, 9, 8

Standing Dumbbell Shoulder Press

30 lbs, 4 x 10, 10, 9, 9

Dips

30 lb weight, 4 x 11

Variation of Standing Biceps Curls
Preachers
15 lb each side, 4 x 12

45 lb semi V up raises, 36
Into
26 leg raises
Into
12 bicycles
Into 45 lb weight abs, 16

[PFM8241988]

Today was good i guess, this day is so underrated, looks easy, but gets rough in my opinion.

Day 4 - Lower Body – APRIL 24 08

Deadlifts

165 lbs 4 x 11

Step Ups

35 lb each hand 4 x 12

Pull Through

130, 4 x 12

Seated Calve Raises

140 lbs 4 x 11

45 lb weight sit ups, set of 12, then 12 back and forth obliques, then repeat

[PFM8241988]

Finally went up A LITTLE in chin ups and some other things. went down in scaptions, felt like i was doing them wrong, feel like i need 17 lb dumbells or something ha, 20 seems to much, 15 was fairly ok. oh well. ill keep trucking.

Day 5 - Upper Body – APRIL 18 08

Chin Ups/ Modified Pull Ups

4 x 8, 7, 6, 6

Regular Cable Row

130 lbs, 4 x 10

Push Ups (variations) INCLINE

30, 23, 21, 20

Scaption

15 lbs each arm, 4 x 12

Dumbbell Skull Crushers

45 lbs on bar, 4 x 10,10,10,9

ABS – 20 full body crunches into 1:15 min flutters into 14 bike kicks

[PFM8241988]

This was yesterdays workout, i stupidly counted my weights wrong on the front squats, didnt want to do 135, only 125 haha, i was wondering why it felt so much heavier than last week. but not the end of the world. i was just outta it all day, but i guess a decent workout overall haha.

Day 1 - Lower Body/Abs – APRIL 28 2008

Front Squat/Back Squat

Front – 135 lbs, 4x12,10,6,8
Back – 185 lbs, 4x10

Alternating Lunges
30 lb dumbbells, 4x10



Good Mornings
95 lbs, 4x12

Standing Calve Raises
480 lbs, 4x12

Abs – 42 ball pull ins
15 lb leg raises, 20
30 butterfly sit ups

[PFM8241988]

Yesterday

Day 2 - Upper Body – APRIL 29 08

Straight Arm Pull Downs

70 lbs, 4 x 12,11,10,10

Flat Bench Press/Dumbbell Chest Press

Flat – 155 lbs, 4 x 10, 10, 10, 8

Dumbbell Chest Press

55 lbs in each hand, 4 x 10, 9, 9, 8

Standing Dumbbell Shoulder Press

30 lbs, 4 x 10, 10, 9, 9

Dips

30 lb weight, 4 x 12

Variation of Standing Biceps Curls
Preachers
17.5 lb each side, 4 x 11,11,11,10

45 lb semi V up raises, 40
Into
30 leg raises
Into
16 bicycles
Into 45 lb weight abs, 16

[PFM8241988]

did day 5 today, had to study for finals all last night, running on 0 sleep, prob going to crash soon.


Day 5 - Upper Body – MAY 3 08

Chin Ups/ Modified Pull Ups

4 x 9, 8, 7, 6

Regular Cable Row

130 lbs, 4 x 10

Push Ups (variations) INCLINE

32, 24, 22, 20

Scaption

20 lbs each arm, 4 x 10

Dumbbell Skull Crushers

45 lbs on bar, 4 x 11, 10, 10, 10

ABS – 22 full body crunches into 1:20 min flutters into 16 bike kicks

[PFM8241988]

This was yesterdays workout, felt real tired, moved down on the straight arm pulldowns to do them right. not sure what they work, but i just do them. anyone know?

Day 2 - Upper Body – MAY 7 08

Straight Arm Pull Downs

60 lbs, 4 x 12

Flat Bench Press/Dumbbell Chest Press

Flat – 155 lbs, 4 x 11, 10, 9, 7

Dumbbell Chest Press

55 lbs in each hand, 4 x 11, 10, 9, 8

Standing Dumbbell Shoulder Press

30 lbs, 4 x 10, 10, 9, 9

Dips

35 lb weight, 4 x 10

Variation of Standing Biceps Curls
Preachers
17.5 lb each side, 4 x 12,11,11,10

45 lb semi V up raises, 42
Into
32 leg raises
Into
18 bicycles
Into 45 lb weight abs, 20

[PFM8241988]

well til monday i dont have my regular gym, only a ****ty gym, so today heres what i did

regular front grip pull ups, 8, 7, 6, 5

dumbbell pull up things for back, 50 lbs, 4 x 10

bicep curls, 40 lbs, 4 x 10

push ups incline, 4 x 24,24,24,20

shoulder raises, 15 lbs, 3 x 12

abs

i guess thats it, i dont know if this is bad for my wbb 1.1 routine. ill be back to regular on monday. anyone w insight??? thanks

[PFM8241988]

ok so i havent been updating lately cause ive been on dial up internet. but im still doing wbb 1.1. i will be starting week 15 tomorrow. my week 14 looked like this.

day 1... back squats 205 3 x 8, front squats 155 3 x 9, g-mornings 135 3 x 10, lunges 45 lb 3 x 9, calves 230 3 x 20

day 2 ... bench 175 3 x 9,9,8, dumbbell bench 70 lbs 3 x 8,7,6, straight arm pulldown 150 3 x 10, dips 50 lbs 3 x 10,9,9, shoulders 35, 3 x 10, 10, 9, preachers 27.5 lbs 3 x 10,9,9

day 3 ... deadlifts 225 3 x 9, step ups 55 3 x 8, pull throughs 180 3 x 12, calves 180 3 x 20

day 4 ... pull ups 10 lbs 3 x 9 9 8, back 150 3 x 9, pushups 35 lbs 3 x 29,24,23, scaption 30 3 x 8, skull crusher 60 lbs 3 x 10