billymac76
05-05-2008, 11:02 AM
so here comes my journal ive been off and on lifting since junior year in highschool. At first i really had no clue wtf i was doing and really mostly wasted a whole bunch of energy. however senior year after stepping in on the football teams lifting sessions i started to figure things out. i quickly went made it to 185x6x3 with a 215 max at 145lbs. however my goal was never to be that small.
Currently i am 163lbs 5'8". I play tournament paintball locally playing 7-man Am. on the field i am a front player so getting huge is not really what I'm looking to do. so im thinking 180-185 with a 10% bf. i've still gotta be fast and able to blast people.
my current workout has been the WBB 1.1
have not been doing D1 because of broken gear at the gym.. we will be picking this day up very soon however.
Day 1 - Lower Body/Abs
Front Squat/Back Squat
Alternating Lunges
Good Mornings
Standing Calve Raises
Diagonal Cable Wood Chops
Planks
Day 2 - Upper Body
Straight Arm Pull Downs 120x8x6
Flat Bench Press/Dumbbell Chest Press 165x8x6/
Standing Dumbbell Shoulder Press 30x8x6
Dips bodyweightx8x6
Variation of Standing Biceps Curls 35x8x6
Swiss Ball Cable Crunches
Day 4 - Lower Body
Deadlifts 185x8x6
Step Ups 50lb dumbellsx8x6
Pull Through dont remember
Walk Outs
Side Planks
Day 5 - Upper Body
Chin Ups/ Modified Pull Ups
Seated Wide Grip Cable Row/One Arm Dumbbell Rows 60x8x6
Push Ups (variations)
Scaption 20x8x6
Dumbbell Skull Crushers 45x8x6
Leg Raises 120x8x6
Currently i am 163lbs 5'8". I play tournament paintball locally playing 7-man Am. on the field i am a front player so getting huge is not really what I'm looking to do. so im thinking 180-185 with a 10% bf. i've still gotta be fast and able to blast people.
my current workout has been the WBB 1.1
have not been doing D1 because of broken gear at the gym.. we will be picking this day up very soon however.
Day 1 - Lower Body/Abs
Front Squat/Back Squat
Alternating Lunges
Good Mornings
Standing Calve Raises
Diagonal Cable Wood Chops
Planks
Day 2 - Upper Body
Straight Arm Pull Downs 120x8x6
Flat Bench Press/Dumbbell Chest Press 165x8x6/
Standing Dumbbell Shoulder Press 30x8x6
Dips bodyweightx8x6
Variation of Standing Biceps Curls 35x8x6
Swiss Ball Cable Crunches
Day 4 - Lower Body
Deadlifts 185x8x6
Step Ups 50lb dumbellsx8x6
Pull Through dont remember
Walk Outs
Side Planks
Day 5 - Upper Body
Chin Ups/ Modified Pull Ups
Seated Wide Grip Cable Row/One Arm Dumbbell Rows 60x8x6
Push Ups (variations)
Scaption 20x8x6
Dumbbell Skull Crushers 45x8x6
Leg Raises 120x8x6