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jds 82
09-12-2010, 03:50 PM
this is going be my training journal , just starting to get back after my leg injurie, was going to do the hct 12 before it happened but goning go with the wbb1.1 to get me going again

my stats are
hight -5 11
weight- 204 lbs
bf- not sure
goal- to get up to 210 lbs

deit: about 3,500 - 4,000 cals a day



















;

jds 82
09-15-2010, 04:01 PM
wbb1.1 day 1, 13-9-10
lower body

squats 3 x5x57kgs 3x5x67kgs
lunges dumbell 6x5x10kgs
good mornings 6x5x15kgs
standing calves 3x8x75kgs 3x5x75kgs
diagonal woodchops 6x8x15kgs
planks 6x 20 sec each side

jds 82
09-15-2010, 04:06 PM
day2, 14-9-10,
upper body

straight arm pulldowns 6x5x20kgs
bench press 3x8x60kgs 3x6x60kgs
standing dum press 36x5x20kgs
dpis 6x5x15kgs
dumbell curls 6x5x15kgs
swiss ball crunchs with weight 6x 8x 10kgs

jds 82
09-23-2010, 04:55 PM
couldnt finsh the rest of last week due to persniol stuff
wbb 1.1 day 1 lower body 21/9/10

squats 3x8x57kgs 3x5x67kgs
dum lunges 6x8x10kgs
good morinings 6x8x10kgs
standing calf raises 6x8x75kgs
cable wood chops 4x8x15kgs 2x5x20kgs
planks 6 to failer

writs culs 3x10x15kgs
shurgs bar 3x10 x67kgs

jds 82
09-23-2010, 05:01 PM
day 2 upper body 22/9/10

straight arm pulldowns 5x8x20kgs 1x6x25kgs
bench press 2x8x 50kgs, 2x8x55kgs, 2x5x60kgs
stand dum press 1x8x20kgs, 5x5x20kgs
dips 6x8x15kgs
dummbell curls 4x8x15kgs, 2x5x17kgs
weighted swiss ball 6x8x10kgs

peacher cuels 1x10x25kgs,2x8x30kgs
barcurls 2x10x20kgs
pushdowns 2x10x30kgs

jds 82
09-24-2010, 07:56 AM
day3 lowerbody

deadlifts 5x8x50kgs, 1x6x55kgs
step ups 3x8x40kgs, 3x6x40kgs
pull through 3x8x40kgs, 2x8x45kgs, 1x6x50kgs
dumbell calf raises 3x8x20kgs
walk out 6 xf
side planks 6xf

pull ups ased, 15r,12r,10,
pulldowns 10x50,8x55kgs

jds 82
09-27-2010, 05:03 PM
day 4 upperbody

chin ups a.s.d. 6x8x70kgs
one arm rows 2x8x20kgs,2x8x22kgs,1x8x25kgs,1x6x25kgs
pushups 8 to failer
scalption 4x8x10kgs, 2x6x12kgs
dum curchers 6x8x10kgs
leg raises 6 to failier

jds 82
09-28-2010, 04:12 PM
week2 day 1
lower body

squats 6x8x67kgs
lunges dumbell 6x8x10kgs
goodmorring 2x8x15kgs, 4x8x20kgs
calf raies 6x8x8okgs
cablewoodchops 2x8x15kgs,4x8x20kgs
planks to failer

wrist curls 3x10x15kgs
shurgs 3x10 x30kgs

jds 82
09-30-2010, 05:31 PM
day 2 upper body

stright arm pulldowns 2x8x20kgs, 2x8x25kgs,2x6x30kgs
bench press 2x8x50kgs, 2x8x55kgs, 2x6x60kgs
stand dum press 1x8x15kgs, 2x8 x17 kgs, 3x6x20kgs
dips 4x8x65kgs ( osd machine)
dips 2x7 x body weight
dum bell curls 1x8x12kgs, 2x8x15kgs, 3x6x17kgs
weighted swiiss ball 6x8x10kgs

machine curls 2x10 x30kgs
dumbell ex 2x10x20kgs
supersets
bar culs 2x10x15kgs
pressdowns 2x10x30kgs

left shoulder felt sore today some came down a bit on the frist sets

jds 82
10-01-2010, 06:37 PM
day3 lower body

deadlifts 3x8x50kgs, 3x6x55kgs
leg extions 2x8x40kgs, 2x8x42.5kgs,2x8x45kgs
pull throughs 4x8x40kgs, 2x6x40kgs
dumbell calf raises 6x8x20kgs
walk outs 6x f
side planks 6xf

pull ups 3x10

jds 82
10-04-2010, 11:32 AM
day4 upper body 3/10/10

chin ups manahine assted 6x8x65kgs
1arm rows 4x8x22kgs, 2x6x27kgs
dumbell press 3x8x22kgs, 2x8x27kgs, 1x6x27kgs
scalptions 6x8x10kgs
dumbell curchers 6x8x10kgs
legraisies to failer

i dum press 1x8x22kgs,1x6x27kgs
manchine flys 2x10x30kgs
lat raiess 2x10x10kgs

jds 82
10-06-2010, 04:58 AM
week3 day1

never done squats today because staring football traing again this week after binging out with my leg for about a year

leg ex 4x8x47kgs, 2x8x50kgs
dum lunges 6x8x10kgs
good morr 6x8x20kgs
calfraies 6x8x100kgs
cable woodchop 6x8x25kgs
planks failer

shurgs 1x10x22kgs,1x8x27kgs, 1x6x30kgs
wrist curls 2x10x15kgs

jds 82
10-06-2010, 08:51 AM
day2 upper body

stright arm pulldowns 6x8x25kgs
benchpress 4x6x60kgs,2x5x63kgs
dumpress 4x7x17kgs,2x6x20kgs,
dips 6x6x20kgs
1arm bicps curls 6x6x12.5kgs
swiss ball weight curnch 6x8x10kgs

supset
ez bar curls 2x10x30kgs
dum ex 2x10x12.5kgs

jds 82
10-10-2010, 02:59 PM
day3 lower body

deadlifts 6x8x55kgs
leg extios 6x8x45kgs
pull through 6x8x40kgs
dum calf raises 68x20kgs
walk outs 6x f
side planks 6xf

pull ups 3x10

jds 82
10-10-2010, 03:04 PM
day4 upper body

chinups (mA) 6x8x65kgs
1 arm rows 3x8x22kgs, 3x8 25kgs
i bech pres 3x6x50kgs 3x5x55kgs
scaptlaions 3x8x10kgs
dumbel curchers 6x8x10kgs
leg raises to failer

dumbell press 3x10x22kgs
machine flys 3x10 x30kgs
lat raises 10 x 10 kgs

jds 82
10-13-2010, 06:09 AM
week4 lower body

squats 6x8x67kgs
dum lunges 6x8x10kgs
goodmorring 6x8x20kgs
calfraies 6x8x80kgs
woodchops 6x8x20kgs
planks - failer

shurgs 3x10x30kgs
wrist curls 3x10x15kgs

jds 82
10-13-2010, 06:14 AM
day2 upper body

stright pulldowns 6x8x30kgs
bench press 4x8x60kgs,2x6x63kgs
dumbell press 4x8x17kgs, 2x8x20kgs
dips 6x8x20kgs
bicps curls 6x6x17kgs
swiiss ball weight 6x8x10kgs

peachercurls 2x10x30kgs
cable curls 2x10x40kgs
dunex 2x10x20kgs

jds 82
10-17-2010, 12:23 PM
day 3 lower body

deadlifts 6x8x55kgs
leg ext 6x8x45kgs
pullthroughs 6x8x40kgs
dumcalf raises 6x8x20kgs
walkouts 6 to fail
planks 6to fail

chevelle2291
10-17-2010, 12:30 PM
I have absolutely no idea what all those kgs equal, but nice work anyways! :p

How do you like 1.1? I looked at doing it, but a lot of the exercsises, while probably good, seem like they'd be a pain to perform in a crowded gym.

jds 82
10-17-2010, 12:32 PM
day 4 upper body

chinups 6x8x65kgs
1 arm rows 3x8x22kgs, 3x8x25kgs
incline benchpress 6x8x60kgs
scaptlions 6x8x10kgs
dumbell churches 6x8x10kgs
leg raise to failer

jds 82
10-20-2010, 04:46 PM
I have absolutely no idea what all those kgs equal, but nice work anyways! :p

How do you like 1.1? I looked at doing it, but a lot of the exercsises, while probably good, seem like they'd be a pain to perform in a crowded gym.

hows it going, thanks for droping in, nearly missed your post, its ok, its going good so far have been getting some good gains off it, but it is hard in a crowded gym had to change 1 or 2 things to fit it in like leg exestions insteed of set ups, but all in all its going good not sure if ill do the 19 weeks, going do 8 weeks and see were i am at then, im in week 5 at the moment, wouldd you think id be better off doing the 19 weeeks?

jds 82
10-20-2010, 04:51 PM
week 5
day1 lower body

squats 3x8x65kgs
dumbell lunges 2x10x10kgs,2x8x12kgs
goodmorrings 4x10x25kgs
calf raies 3x10x85kgs
woodchops 4x10x25kgs
planks 4 to failer

shurgs 3x10x30kgs
wristcurls 3x10x15kgs

jds 82
10-20-2010, 04:57 PM
day2 upper body

stright arm pulldowns 2x10x30kgs,2x8x30kgs
bench press 2x10x63kgs, 2x8x63kgs
dumbell press 4x8x20kgs
dips 4x10x20kgs
bicps 1x10x17kgs, 2x8x17kgs
swisssball weight 4x10x10xkgs

pearscher curls 2x10x12kgs
con curls 2x10x10kgs
pushdowns 2x10x30 kgs

oh and iweghted myself today im 95.7kgs which i think is about 210lbs not sure how much is body fat do

jds 82
10-21-2010, 09:12 AM
stats
arms 14.5ins
waist 39ins
chest 46.5ins
legs 23ins
(chest deos not inculde delts)

weight -95.7kgs (210lbs)

chevelle2291
10-21-2010, 03:56 PM
hows it going, thanks for droping in, nearly missed your post, its ok, its going good so far have been getting some good gains off it, but it is hard in a crowded gym had to change 1 or 2 things to fit it in like leg exestions insteed of set ups, but all in all its going good not sure if ill do the 19 weeks, going do 8 weeks and see were i am at then, im in week 5 at the moment, wouldd you think id be better off doing the 19 weeeks?

I'm no real expert with exercise routines, but I'm not a huge fan of WBB 1.1. I'd say your plan right now is good with checking out where you're at at 8 weeks. I'd go with that.

jds 82
10-28-2010, 05:51 AM
I'm no real expert with exercise routines, but I'm not a huge fan of WBB 1.1. I'd say your plan right now is good with checking out where you're at at 8 weeks. I'd go with that.

thanks for the advice, iv been at away at a wedding for a few days and kinda messed it up a bit pius have a stomch fly as well

how your own training come a long?

jds 82
10-28-2010, 05:56 AM
day 3

deadlifts 3x 10x 55kgs
leg extions 3x10x45kgs
pull throughs 3x10x40kgs
dumbell calf raies 3x10x20kgs
walkouts3x10
planks 3xfailer

jds 82
10-28-2010, 06:00 AM
day 4

chin ups 3x10x 65kgs
1-arm rows 3x10x25kgs
i bench press 3x10x 60kgs
scaptions 3x10 x10kgs
dumbell curnches 3x10x10 kgs
leg raises 3x failer

jds 82
11-01-2010, 04:41 PM
week 6 day1
lower body

squats 4x10 63kgs
dumm lungs 4x10x10kgs
good morrings 4x10x30kgs
calf raies 4x10x80kgs
woodchops4x10x30kgs
planks failer

jds 82
11-01-2010, 04:44 PM
day 2 upperbody

stright arm pulldowns 4x10x30kgs
benchpress 4x10x60kgs
dum press
dips 4x10x22kgs
dum curls 4x10x22kgs
swiss ball weight 4x10x10kgs

jds 82
11-01-2010, 04:47 PM
ok if been doing the wbb1.1 for 6 weeks now and its a good rotine but i am itching to start the hct-12 so im going run that for 12 weeks and see how i get on with it, going post a journal in the hct-12 section