View Full Version : El Bastardo Flaco

06-26-2011, 07:03 AM

I'm starting a training log. I have been lifting for about 7 months. I started at 160lbs, and used HCT-12 as my first program. At 4400 calories a day I reached 192lbs after about 5 1/2 months, and cut down to about 175.

My goal is predominantly hypertrophy, realizing that increases in strength are my indicator that I am on the right track.

I have wide hips and decent legs, for my frame, and abdominals showing even when I was above 15% body fat. My weakness is upper body (shoulders, chest, and triceps) and everything else:redface:.

I have terrific eating abilities, so that I can easily eat clean calories till a level higher than my genetics will probably ever need. I never miss my calorie or protein targets. I sleep a minimum of 7 1/2 hours a night, shooting for 8, and take an hour nap after lunch.

My supplements are:
NOW Adam Multivitamin x 1
Member's Mark Fish Oil (900mg EFA's per capsule) x 3
Member's Mark Vitamin C 500mg x 2
Micronized Creatine (Whatever big brand is cheapest) 5g x 1
NOW Beta Alanine 3g x 1
5lbs EAS Whey / 2lbs Higher Power Micellar Casein Blend (2 scoops = 48g Protein PWO)
NOW Maltodextrin (72g Carb PWO)
Gatorade Powder (32g Carb Pre/During WO)

Age - 27
Height - 6'2"
Weight - 177lbs
Body Fat - Maybe 10-11% (don't know ; don't care)
Frame - Small to Medium
Calories - 3200/day avg. (Will probably need to bump up much higher)

Thanks for any advice,

06-26-2011, 07:07 AM
I will be using the WS4SB III (Meathead) template for the next few months. Please feel free to comment.

Sunday – Max-Effort Upper Body
A. Barbell bench press: 3-5 rep max
B. Flat DB bench press: 2 sets of max reps
C. Barbell rows / Rear delt flyes: 3 supersets of 8-12 reps
D. DB shrugs: 3 sets of 8-15 reps
E. DB curls (standing): 3 sets of 8-15 reps

Tuesday – Max-Effort Lower Body
A. Box squats: 3-5 rep max
B. Reverse lunge (holding DB’s): 3 sets of 6-12
C. Romanian deadlifts: 3 sets of 8-12
D. Sprinter sit-ups, V-ups, toe touches, hip thrusts. 3 circuits of 10-20 reps

Wednesday – Repetition Upper Body
A. Barbell bench press (55-60% of 1RM): 3 sets of max reps
B. Chin-ups / Face pulls: 3 supersets of 8-12
C. DB military press: 4 sets of 8-12
D. DB shrugs / Hammer Curls: 3 supersets of 8-10
E. Thick bar or heavy DB holds (2-3 sets of max time)

Friday – Additional Workout
A. Dips (regular, weighted): 3 sets of 8-12
B. Lateral raises: 3 sets of 8-12
C. Speed Iso-Lateral Leg Press: 5-8 sets of 1-3
D. Seated Calve Raise / Abdominal crunch machine: 3 supersets of 8-10
E. 20min HIIT Session

Every three weeks I will alternate with this:

Sunday – Max-Effort Upper Body
A. Incline barbell bench press: 3-5 rep max
B. Incline DB bench press: 2 sets of max reps
C. Barbell rows / Rear delt flyes: 3 supersets of 8-12 reps
D. DB shrugs: 3 sets of 8-15 reps
E. DB curls (standing): 3 sets of 8-15 reps

Tuesday – Max-Effort Lower Body
A. Straight bar deadlifts: 3-5 rep max
B. Reverse lunge (holding DB’s): 3 sets of 6-12
C. 45-degree hyperextensions (weighted): 3 sets of 8-12
D. Sprinter sit-ups, V-ups, toe touches, hip thrusts. 3 circuits of 10-20 reps

Wednesday – Repetition Upper Body
A. Barbell bench press (55-60% of 1RM): 3 sets of max reps
B. Chin-ups / Face pulls: 3 supersets of 8-12
C. DB military press: 4 sets of 8-12
D. DB shrugs(8-10 reps) / Triceps pushdowns (15-25 reps each set): 3 supersets
E. Thick bar or heavy DB holds (2-3 sets of max time)

Friday – Additional Workout
A. Dips (regular, weighted): 3 sets of 8-12
B. Lateral raises: 3 sets of 8-12
C. Speed Iso-Lateral Leg Press: 5-8 sets of 1-3
D. Seated Calve Raise / Abdominal crunch machine: 3 supersets of 8-10
E. HIIT Cardio: 20min

Starting tonight!

06-26-2011, 07:37 AM
Here are some screen shots of my diet :



Feel free to comment. I am going to try cycling calories a bit. I will eat an extra 400 calories on workout days, while keeping my protein high every day. Starting about 3200cal./day. 3400 on four workout days and 3000 on three rest days.

Thanks for any help.

06-26-2011, 08:26 AM
Here are some images of my skinny ass:

http://img231.imageshack.us/img231/4084/frontrelax.th.jpg (http://imageshack.us/photo/my-images/231/frontrelax.jpg/)
http://img59.imageshack.us/img59/770/frontbicep.th.jpg (http://imageshack.us/photo/my-images/59/frontbicep.jpg/)
http://img851.imageshack.us/img851/8194/backrelax.th.jpg (http://imageshack.us/photo/my-images/851/backrelax.jpg/)
http://img233.imageshack.us/img233/5476/backbicep.th.jpg (http://imageshack.us/photo/my-images/233/backbicep.jpg/)

06-26-2011, 12:51 PM
Just completed my first workout.

I also just returned from backpacking in Thailand for the past three weeks. Besides for chin-ups and dips in the parks it was the first workout in more than three weeks. Luckily, by carrying a 3lb tub of protein powder and eating satay's like crazy, I have not lost any weight. My strength losses are very minor, and will be corrected in a week.

Previous to this workout, I have only done the HCT-12's HIT style of training. I learned that my endurance strength is really lacking, so I think this program will be a good thing for me considering the higher rep ranges. My arms were trembling so bad I had trouble recording the results. hahaha

It will probably take me the first week or two to feel out the new exercises, and learn to push them. It went pretty quickly. Under an hour getting setup, warmed up, and finishing. I was in my truck on the way home in less than hour. I am pleased with that, since I often spent too much time in the gym before. I'll post up scans of my log book after I get a little bit filled out.

07-01-2011, 10:07 AM
These are the first two weeks logs, and the ME bench press day of the third week. All accessories are progressing. I've made no improvement on my indicator lifts (bench press/box squat).

Weight shot up from 177 on 6/26/11 to 181.5 on 6/29/11. These are the days I was loading my creatine and beta alanine. Since then the highest I've weighed is 180 today. I'm going to add 300 more calories a day, and watch my weight to see the effect. That will put me at 3300cal. on off days and 3700cal on workout days.


Link to all logs with bigger pics: http://photobucket.com/ws4sb

07-10-2011, 01:24 PM

Link to all logs with bigger pics: http://photobucket.com/ws4sb

07-17-2011, 02:07 PM
Hell Yeah! PR's on almost every lift.
+10lbs. to Box Squat
+5lbs. to Bench Press.
+2lbs. to Body Weight

Things I changed: More calories. More carb PWO.

I was struggling to get past 165x5 and 170x3 on bench.
Tonight I hit 165x5, 170x5, 175x4. I probably could have hit 5 at 175lbs., but I thought it would be a slow grinding rep, so I held it back. I can already feel I would hit it next week. I know that is not the right rep scheme for a max PR, but I didn't know if it was going to go up. 5lbs. a week is great for me.

Since I know my diet is inline, I'm going to trust in the conjugate method and switch exercises next week. It will go from Box Squat/BB Bench Press to Deadlift/Incline BB Bench Press.

Having fun with the workout, and looking forward to it. I'll add the scans of my log to this post when I can.


Link to all logs with bigger pics: http://photobucket.com/ws4sb

07-30-2011, 02:22 AM
I got my diet ironed out a bit and the program started over the previous four weeks. This week I switched to Deadlift/Incline Bench Press from Box Squat/Bench Press. I am probably capable of adding quite a bit more weight next time, but I took it easy, because I haven't done a full deadlift in several months (been doing first pin rack pulls). Still it is the heaviest deadlifts I've tried at this point. Probably try adding 20-30lbs next week. This was my first time trying an incline press.

Current / Previous
Weight - 180.5 / 182
Deadlift - 305x5 / N/A
Incline Press - 145x6 / N/A
Dips - (BW+20)x11 / (BW+15)x12

As you can see, I was down a little weight at the start of the week. If this persist in to next week, I plan to add a couple hundred more calories a day. Currently eating 3300 on off days and 3700 on.


Link to all logs with bigger pics: http://photobucket.com/ws4sb

Sample Diet:

Calories: 3782 P/C/F 300g/439g/96g 32%/46%/22%

Breakfast 1: 1c whole milk

Breakfast 2: 2c egg whites scrambled
1.5c vegetables and salsa
1c cottage cheese
2c oatmeal plain
4 splenda's
1 banana
10 cashews

Lunch: 6oz trout
1 sesame seed bun
2c oriental vegetables
1c vegetables(including olives)
1/2c mashed potatoes

Snack: 1/2c cottage cheese
1c whole milk
3c coffee
2 splenda

Dinner: 4oz chicken breast
2c oriental vegetable
2 packets oatmeal
1c whole milk
2 splenda

Workout: 20oz G2 Gatorade
2 scoops protein powder
2 scoops maltodextrin powder

Night Snack: 3oz chicken breast
3/4c rice

07-30-2011, 12:40 PM
Geez man for a guy 6'2", How does managing ~177 feel? Are you trying to increase this though hypertrophy?

07-30-2011, 12:52 PM
Don't know what you mean by managing? I have not maintained weight for over a year.
Week 1 - 177
Week 4 - 182
How many pounds per week will you advise your clients to add?
Add calories. Gain Weight. Weight stalls. Add Calories. Simple.
As far as managing lifting I have a lot less experience than you, longer arms, and lift close to what you do. I will pass you unless you keep as dedicated as you have been. :evillaugh:

07-30-2011, 01:14 PM
I can't open your attachments at work, didn't notice some of the weight posts.../overmyhead.

07-30-2011, 01:18 PM
I can't open your attachments at work, didn't notice some of the weight posts.../overmyhead.

got you. I know you're a graphic designer. What is the best way to post my logs? I scan them through a printer that puts them in .pdf I am currently using 4shared.com for lack of better knowledge on how to post. I can click on them fine, but the header at WBB says they have been having attachment problems.

07-30-2011, 01:47 PM
I host (and have been hosting) my computer files on photobucket for years. I'm able to post an code w/o thumbs and they display fine on vB forums.


This hosted through photobucket...but in all honesty, where you host isnt a big deal, you just need a source link (for example: right click, view image location) and you can insert it in an code

However, when it comes to my own logs, dude, I just write em up (check my recent log posts for examples...I think I stole the format from invain).
I have an iPad and have looked for applications to log my data (which I can directly upload via email or cable) and ended up using Evernote for a while, but it became a hastle, sometimes data would reset, and plus....I didn't want to be [I]that guy with an iPad in the gym. So I just stick to what you're doing, but I just translate it during work or at home via a typed reply.

08-02-2011, 12:59 PM
I've tried the WS4SB III for a few weeks, and decided there are some aspects of it I don't like, but it has been a fun experience. I am sure it would work fine, but I want to squat and deadlift more. Here is my new routine:

Day 1:
BB Bench Press (3-5 Rep Max)
DB Incline Press (3x12)
Barbell Row/Rear Delt Fly Superset (3x12)
Weighted Dips (3x6-10)

Day 2:
Box Squat (3-5 Rep Max)
Iso-Lateral Leg Press (3 x 12)
DB Curl (3x12)
Seated Calve Raise(3x12)

Day 3:

Day 4:
OH BB Press (3-5 Rep Max)
OH DB Press (3x12)
Close Grip Bench (3x12)
Lateral Raises (3x12)

Day 5:

Day 6 :
Deadlift (3-5 Rep Max)
Pullups/Face Pull Superset(3x6-10)
Weighted Hyper (3x12)
Weighted Abdominal (3x10) - 10 front and 10 each side per set

Day 7:

08-02-2011, 01:07 PM
I performed a workout tonight that will transfer nicely from WS4SB III to my new routine.

Calories: 3900 ON / 3500 OFF (recently raised)
Weight: 181.5
Deadlift - 135x5, 225x5, 295x3, 325x5
DB Reverse Lunge - 55x12, 60x12, 60x12
Weighted Hyper - 35x12, 35x12, 35x12
Weighted Abdominal - 180x10, 180x10, 180x10 (front and obliques / 90 total)

08-02-2011, 01:23 PM
I see you have reverted to typing your log now :D

08-04-2011, 01:10 PM
Weight: 182lbs

BB Bench Press - 95x5, 135x5, 155x3, 165x5, 175x4 (middle finger on index)
DB Incline Press - 40x12, 40x12, 45x12
BB Row/R. Delt Fly - 150/15x12, 150/15x12, 150/20x9
Weighted Dips - +10x10, +20x7, +20x6

08-04-2011, 01:13 PM
What weight do you want to hit on bench?

08-04-2011, 01:20 PM
What weight do you want to hit on bench?

I did 205x1 several weeks ago after I returned from a three week vacation. 225x1. That will be a significant beginner milestone for me. I started with 40lb DBs:redface: Right now, 315 seems so far away that it is hard to think past it, but I will never stop attempting to advance. I will go as far as my body allows. Do you have a specific number you are shooting for long term?

Had a lot of trial and error with calories the past couple weeks. Last time I went for weight. I put on 32lbs in 5 1/2 months. I'm really trying to figure out calories this time. I admire guys that talk about bulking for two years straight. I am getting a bit frustrated. I've been tacking on a few hundred calories more every couple weeks, but weight is hard to gauge at this slow pace.

08-05-2011, 12:53 PM
Weight: 182

14" Box Squat - 95x5, 135x5, 165x3, 195x2, 225x5
Iso-Lat. Leg Press - 290x12, 400x11, 400x9, 360x12
DB Curl - 40x12, 40x8, 40x6
Seated Calve Raise - 130x12, 130x12, 130x9 (+5)

14" Box puts me an inch or two in the hole.

08-05-2011, 02:21 PM
The weight I would be happy with pressing is 225 for reps, or maybe a 6RM. I'm sure I'm gonna hit it tomorrow, but I, too am happy I just got past the 200 wall. I've been working out/ lifting weights for a while (since 2007) but I had different goals in mind. Then, it was sports training for football, hockey, and track (200m, 400m) Now, it's just power and aesthetics.

At first I had a lot of people in my ear about what I should be doing as "A MAN LIFTING WEIGHTS" like how many reps you should be doing on bench etc....after I stopped listening to people trying to live though me, I grew and got stronger. I was so tired of daily gym coaches, I just tuned them out and did my own research and read my own literature. When you lift at a college rec center, you get A LOT of meat heads who think they know everything, but in reality they know jack shit.

08-07-2011, 01:13 PM
Weight: 183

OH BB Press - 65x5, 85x5, 95x3, 115x4
OH DB Press - 35x12, 35x12, 35x10
Close Grip Bench - 95x12, 95x12, 100x12
Lateral Raises - 15x12, 15x12, 15x12

08-09-2011, 01:29 PM
Weight - 183

Deadlift - 135x5, 225x5, 275x3, 315x1, 335x5 ----------PR
Pullup/Facepull - BW/7x10, BW/8x9, BW/8x6 -----------PR
Weighted Hyper - 35x12, 40x12, 40x12 ----------------PR
Ab Crunch Mach. - 185x10, 185x10, 185x10------------PR

Lvl. 7 and 8 Face Pulls out of stack of 11 - I don't know the weight.

08-11-2011, 01:18 PM
Calories: 4000 on 5 workout days
3600 on 2 rest days

Weight: 183.5

BB Bench Press - 95x5, 135x5, 155x3, 165x2, 175x5, 180x3----------PR
Incline DB Press - 45x12, 45x12, 50x12------------------------------PR
BB Row/Rear Delt Fly - 155/15x12, 155/20x12, 155/20x11/12----------PR
Weighted Dips - +10x10, +20x9, +25x7-------------------------------PR

08-11-2011, 09:43 PM

lol on PRs on the ab crunch :D

how did 180x3 feel as a last set?

08-12-2011, 01:18 PM

lol on PRs on the ab crunch :D

how did 180x3 feel as a last set?

That fucking ab crunch sucks! hahahah After deadlift and hypers my lower back is like a steel plate, and then I do that machine with the 90 crunches in all directions. It almost makes me sick to my stomach. ahahaha Seriously, I'm a big believer in training your abs directly with heavy weight. As a skinny fat kid, who didn't know anything about fitness, I would do hundreds of situps. I remember I once did 500 while I was on the bus ride home. Since I started lifting I've always done them. Now I have abs that show even when I have a pretty good blanket of fat on top. I believe they are solid insurance against lower back problems.

The 180x 3 went fast and relatively easy, but I didn't know if I had the fourth. Unfortunately, the last rep on the 175x5 was the slowest I have ever made before. It was purely refusing to miss it. The bar stopped, but I was psyched. I don't know if I should have gone for 180 after that or just rested up. I'll figure that stuff out in time.

08-12-2011, 01:32 PM
Weight: 184.5

14" Box Squat - 95x5, 135x5, 165x3, 205x2, 235x4
Iso-Lat Leg Press - 370x12, 370x12, 390x16--------------PR
DB Curl - 40x12, 40x10, 40x8----------------------------PR
Seated Calve Raise- 135x12, 135x11, 135x9(+5)----------PR

08-14-2011, 01:19 PM
Weight - 183.5

BB OH Press - 65x5, 85x5, 95x3, 115x3, 105x6
DB OH Press - 40x12, 40x12, 40x10-----------------------------PR
Close Grip Bench - 110x12, 110x11, 110x9-----------------------PR
Lateral Raise - 15x12, 20x10, 20x10-----------------------------PR

I ate something bad today. I'm heading to the bathroom constantly. I'm very happy this didn't happen on a deadlift or squat night. On the OH Press I was going for 115x5, but I got very dizzy, so I aborted. I didn't shart myself at the gym, so I consider that my biggest accomplishment of the night. I still managed to get my 4000 calories, and I'm staying hydrated. I'm going to lay down, and get some rest. I will avoid macaroni salad with crab in the future.

08-16-2011, 02:00 PM
Weight: 180

Deadlift - 135x5, 225x5, 285x3, 315x1, 345x5------------------PR
Pullup/Face Pull - +5/7x10, +5/7x8/10, +5/8x6-----------------PR
Weighted Hyper - 40x12, 40x12, 40x12------------------------PR
Weighted Ab Mach - 185x10, 185x10, 190x10------------------PR

Big and unusual loss of weight. Perhaps from the minor food poisoning. Calories have stayed the same. I will have to check again in a couple days.

08-18-2011, 09:36 AM
Curious, are your weights based upon 1RMs and percentages of said 1RM?

IE: Deadlift, you went 135x5, 225x5, 285x3, 315x1, 345x5....are those weights and reps based upon anything in particular? (3-5 of 1RM?) I suppose I'm not all too familiar with WS4SB III model.

08-18-2011, 10:06 AM
I've going with a custom routine to experiment with higher rep sets accessories and low rep primaries. I'm no longer on the WS4SB III. It was very fun, but I couldn't stand not getting at least some squat and deadlift variation at least once a week. On HCT-12 I got twice a week. On WS4SB III you deadlift a couple weeks, and then squat a couple weeks. Give it a look sometime. I think you would love it or Westside, because you are in to dynamic and single-leg work. It also focuses on endurance strength. I think it is great for someone to balance competitive sports in to their lives, but there are better bodybuilding and strength training routines.

As to reps:
Nope. Only based on what I feel. I just progressively build towards a 3-5 rep max. I have only used 5 rep max so far. If I am have time and energy, I will do a 3 rep max after the 5 reps, to get a feel for the weight I will lift next time. I would do a single set if I thought I could without injury, but this warm up structure I use conserves energy for the "one work set" and gets me activated. Pure H.I.T. methodology. I save the volume for my other exercises.

I'm excited to see your HCT-12 journal. You've been doing some pretty high volume. I think you are going to make some big strength gains by stepping it back, and embracing the H.I.T. + Rest/Pause.

08-18-2011, 10:40 AM
High intensity training has been something I've embraced since high school sports. Then I played sports year round and have always been accustomed to lifting then doing some sort of activity. This HIT programming though HCT12 has really helped fill that void I suppose.

Even though I've been making gains, In all honesty, I think I've just ignored the %of 1RM as a set and used the "let's just move weights and see what happens" methodology. Perhaps ignorant and silly, but I really don't like to think of weightlifting and training as a percentage. I usually look at the previous week, see what I did, and see if I can build upon that. I literally keep 3 sheets on a clip board:

1. Current Week
2. Previous Week
3. Program Outline

Perhaps I could be doing more than I should, but I feel good for not having deloaded yet (nearing the end of week 7) I'm gonna have to take a forced break next week and deload. Gonna be excited after that week.

08-18-2011, 10:48 AM
I don't think that is ignorant at all, and you are working plenty hard.
Every coach I've ever read says work linear progression until it doesn't work anymore, and then worry about programming.
It is too easy right now. Lift, eat, sleep. Oh you missed a lift? You'll get it next week. This is not a struggle yet. It feels hard, but the rationale is simple.
I'd like at least another 100 pounds on the big 3 before I worry about percentages.
Keep slaughtering Rob!

08-18-2011, 01:16 PM
Weight: 182.5 (Back up a little from the food poisoning. It seems like I raise calories, it works 2-3 weeks, and then my metabolism just kicks in higher and I stall. I'm keeping an eye on it. Sometimes I just think about eating 7000 calories a day and becoming a massively strong blob. hahahah)

BB Bench Press - 95x5, 135x5, 155x3, 165x2, 180x4 (5th rep forced)
DB Bench Press - 50x12, 50x12, 50x10---------------------------------PR
BB Row/Rear Delt Fly - 160/15x12, 160/20x12, 160/20x11/12-------------PR
Weighted Dips- +10x10, +20x9, +25x7----------------------------------PR

08-18-2011, 02:14 PM
I just looked at my weight graph.
7/16/11 - 182lbs
8/18/11 - 182.5lbs

Unacceptable. I bumping calories slightly. Additional 150 a day. I would do more, but I just raised recently. I'm going to err on the side of gains, rather than staying lean. I cut easily.

Workout (5 days) = 4,150
Off (2 days) = 3,750
Week =28,250

08-18-2011, 02:23 PM
Today's Food:

Sample Diet:

Calories: 4166----------- P/C/F----------- 320g/501g/106g---------31%/48%/22%

Breakfast 1: 1c whole milk

Breakfast 2: 2c egg whites scrambled
1.5c vegetables and salsa
1c cottage cheese
2c oatmeal plain
4 splenda's
1 banana
8 cashews
8 pecan halves

Lunch: 6oz trout
1 sesame seed bun
2c oriental vegetables
3/4c rice

Snack: 1/2c cottage cheese
5 peanuts
1c whole milk
3c coffee
2 splenda

Dinner: 4oz chicken breast
2c oriental vegetable
3/4 c rice
2 packets oatmeal
1c whole milk
2 splenda

Workout: 20oz Gatorade
2 scoops protein powder
2 scoops maltodextrin powder

Night Snack: 4oz chicken breast
2 packets oatmeal
2 splenda
2 pecan halves
1 plum

08-18-2011, 03:55 PM
Damn, 1 month and a half pound gain. You must just pass food quick!

08-19-2011, 01:42 PM
Weight: 184

Box Squat - 95x5, 135x5, 165x3, 205x2, 235x5-------------PR
Iso-Lat. Leg Press - 390x12, 390x12, 405x12
DB Curl - 45x11, 45x7, 45x6-------------------------------PR
Seated Calve Raise - 140x12, 140x11, 140x8(RP+5)----------PR

08-21-2011, 01:24 PM
Weight: 182

BB OH Press - 65x5, 85x5, 100x3, 115x6, 120x3-----------------------------------PR
DB OH Press - 45x11, 45x7, 45x6
Close Grip Bench - 115x12, 115x12, 115x10----------------------------------------PR
Tricep Press Down - Lvl.4x25, Lvl.5x14
Lateral Raise - 15x12, 15x12, 15x11 (Reduced weight and rest to 1 min max)
Cable Lateral - Lvl.1x20, Lvl.1x13

08-24-2011, 03:11 AM
Weight - 182.5

Deadlift - 135x5, 225x5, 295x3, 325x1, 355x5======>PR
Pullup/Face Pull - +10/8x9, +10/8x6/10, +10/9x6====>PR
Weighted Hyper - 40x12, 45x12, 45x12===========>PR
AB Crunch Mach. - 190x10, 190x10, 190x10=======>PR

08-25-2011, 01:15 PM
Weight - 184.5
Calories - 4150 x 5 days
3750 x 2 days

BB Bench Press - 95x5, 135x5, 155x3, 165x2, 180x6, 185x3====>PR
DB Incline Press - 55x12, 55x10, 55x8====================>PR
BB Row/Rear Delt Fly - 165/15x12, 165/20x10/12, 165/20x12====>PR
Weighted Dips - +10x10, +20x9, +25x8====================>PR

08-26-2011, 01:41 PM
Weight - 184

Box Squat - 95x5, 135x5, 165x3, 195x2, 215x1, 240x4
Iso-Lat. Leg Press - 405x12, 405x12, 425x11==========>PR
DB Curl - 45x11, 45x8, 45x6======================>PR
Seated Calve Raise - 145x12, 145x10, 145x9 (RP+5)====>PR

08-28-2011, 01:51 PM
Weight - 184

BB OH Press - 65x5, 85x5, 105x2, 120x4
DB OH Press - 45x12, 45x9, 45x8=========>PR
Close Grip Bench - 120x12, 120x12, 120x9===>PR
Tricep Press Down - Lvl.4x33, Lvl.4x24
Lateral Raise - 20x12, 15x12, 15x11========>PR

08-30-2011, 01:31 PM
Weight - 184.5

Deadlift - 135x5, 225x5, 295x3, 335x1, 365x5 ============>PR
Pullup/Face Pull - +10/8x9/10, +10/8x8/10, +10/9x6/7 ======>PR
Weighted Hyper - 45x12, 45x12, 45x12 ================>PR
AB Crunch - 195x10
AB Wheel - Knee x20, Stand x5, Knee x15

Possible signs of over-training coming on. Pouring sweat from warm-up and deadlift warm-up sets.

09-01-2011, 01:29 PM
Weight - 187.5

BB Bench Press - 95x5, 135x5, 155x3, 170x2, 185x4
DB Incline Press - 55x12, 55x12, 55x10==================>PR
BB Row/Rear Delt Fly - 170/15x12, 170/20x12, 170/20x8/12===>PR
Weighted Dips - +15x10, +25x9, +25x7==================>PR

I was having an off workout. Luckily I mustered some PRs, though I think the BB Rows felt a bit bad in form. Big gain in weight all of the sudden!?

Need a good nights sleep.

09-02-2011, 01:35 PM
Weight - 185

Box Squat - 95x5, 135x5, 165x3, 195x2, 215x2, 240x5 ==>PR
Iso-Lat. Leg Press - 425x12, 425x12, 425x11 =========>PR
DB Curl - 45x12, 45x8, 45x7 ======================>PR
Calve Raise - 150x10, 150x8, 150x7(RP+4)

09-04-2011, 02:03 PM
Weight - 184.5

BB OH Press - 65x5, 85x5, 105x2, 120x4 (Second Miss)
BB OH Press Starts - 140x6
DB OH Press - 50x7, 50x6, 45x9
Close Grip Bench Press - 125x12, 125x9, 125x9 ===>PR
Tricep Press Down - Level 5x27
Lateral Raises - 20x12, 20x9, (15x12 drop 10x12)
DB Shrugs - 100x16

Not a good night for the OH press. I read a Bill Starr article talking about "Press Starts" as an assistance, so I tried a few. I may switch to a 7 rep max rather than the 3-5 on the BB OH press. The BB OH press is, without a doubt, the hardest lift for me to add to. My body weight is crazy. I may need to add calories again soon.

09-06-2011, 01:47 PM
Weight - 185.5

Deadlift - 135x5, 225x5, 305x3, 345x1, 375x5 =====>PR
PullUp/Face Pull - +10/8x10, +10/9x8, +10/9x6/8 ==>PR
Weighted Hyper - 45x12, 50x12, 50x12 =========>PR
Ab Crunch Mach. - 200x10 (10 each F, L, R) =====>PR
Ab Wheel - Knee x10, (Stand x10, Knee x20) =====>PR

09-08-2011, 12:53 PM
Weight - 187.5
Calories - 4250 x 5 days + 3850 x 2 days = 4,136/day

BB Bench Press - 95x5, 135x5, 155x3, 170x2, 185x4 (Second Miss)
DB Incline Press - 60x10, 60x9, 60x9
BB Row/Rear Delt Fly - 170/20x12, 170/20x12, 170/20x12 ===>PR
Weighted Dips - +15x10, +25x8, +30x6

09-09-2011, 01:22 PM
Weight - 186

Full Squat - 95x5, 135x5, 155x3, 175x3, 205x3, 225x5
Iso-Lat. Leg Press - 435x11, 435x12, 435x10 =======>PR
DB Curl - 45x12, 45x9, (45x7 drop 30x9 drop 20x9) ===>PR
Calve Raise - 150x12, 150x11, 150x8 (RP+4) =======>PR

I've switched over to a full squat, and tried high-bar positioning for the first time. I feel my back angle is getting too extreme, and I need to learn to stay more upright. Even with 225x5, I had trouble keeping from leaning way over.

09-11-2011, 02:42 PM
Weight - 186.5

BB OH Press - 65x6, 85x6, 100x6
DB OH Press - 35x12, 35x12, 35x12
Close Grip Bench - 125x12, 125x10, 125x9 ==> PR
Tricep Press Down - Lvl.6x15 drop Lvl.4x20
Lateral Raise - 20x12, 20x10, 20x7 drop 15x8 drop 10x10

I'm resetting my OH Presses and Bench Presses for the first time. I will decrease the weight by approximately 10%.

09-11-2011, 07:54 PM
-10% of your max/pr?

09-11-2011, 10:11 PM
About 10% from my PR. I did 115x6 on a OH press, so I need to subtract 11.5lbs. I just made it 15, which puts it at 100x6. As far as the dumbbells that is harder to figure out. I guess I could have used a rep-max calculator. I just went with the 35lb, and got all reps across the sets.

09-13-2011, 02:04 PM
Weight - 186.5

Deadlift - 135x5, 225x5, 295x3, 335x2, 370x1, 385x4
Pullups/Face Pulls - +12.5/9x9, +12.5/8x5/10, +12.5/8x6/10
Weighted Hyper - 50x12,50x12,50x12 ====================>PR
Weighted Crunch - 200x10
Ab Wheel - Knee x10, Stand x10, Knee x20

First miss on deadlift, but I'm pleased with my recent advances. Over 70lbs of progress in 6 weeks. My pullups suffered from my fatique. I'm working on the ab wheel. I'm currently doing it in to a wall while standing with about 80% range of motion. I step back from the wall a few inches each session. I want to work up to weighting these.

09-15-2011, 12:41 PM
Weight - 188
Calories - 4250 x 5 days + 3850 x 2 days = 4,136/day

BB Bench Press - 95x6, 135x6, 160x6
DB Incline Press - 45x12, 45x12, 45x12
BB Row/Rear Delt Fly - 175/20x12, 175/20x12, 175/20x12 ==>PR
Weighted Dips - +15x10, +25x8, +30x7 ================>PR

BB and DB presses reset.

09-16-2011, 01:34 PM
Weight - 188.5

Safety Squat - 115x5, 155x5, 175x3, 205x4, 185x10
Iso-Lat. Leg Press - 435x12, 435x12, 450x11 =======>PR
DB Curl - 45x12, 45x8, 45x6
Seated Calve Raise - 155x11, 155x8, 155x7(RP+4)

09-18-2011, 01:18 PM
Weight - 186.5

BB OH Press - 65x5, 85x5, 105x6
DB OH Press - 35x12, 35x12, 40x10
Close Grip Bench - 125x12, 125x10, 125x9
Lateral Raises - 20x12, 20x10, 20x8 drop 15x6 drop 10x10

Not much progress right now. I'm taking the opportunity during this period of unloading to clean up my exercise form and focus on the muscles utilized.

09-18-2011, 03:58 PM
Solid stuff. As someone who preaches and listens to technique, I really approve of this.

Which cluster did you miss on the deadlift up there? The 370x1? Fatigue?

09-20-2011, 02:21 PM
Weight - 188

Deadlift - 135x5, 225x5, 275x3, 325x2, 355x1, 385x1, 315x10
Pullup/Face Pull - +12.5/9 x 9/10, +12.5/9 x 6/8, +12.5/8 x 5/10
Weighted Hyper - 50x12, 55x12, 55x10 ==================>PR
Crunch Machine - 200x10
Ab Wheel - Knee x 10, Stand x 10, Knee x 20

Deadlifting 385 felt wrong today; way too heavy. I'm stalling out across the board. It wouldn't have been a bad idea to just take a week off, but I will be leaving Iraq soon, and will, miss a few workouts in that transition anyway. I'm going to keep rolling along for a few more weeks.

09-22-2011, 12:48 PM
Weight - 189

BB Bench Press - 95x5, 135x5, 165x6
DB Incline Press - 45x12, 45x12, 50x11
BB Row / Rear Delt Fly - 180/20x12, 180/20x12, 180/20x12 ===>PR
Weighted Dips - +15x10, +25x8, +35x5

09-22-2011, 12:48 PM
Weight - 188.5

Safety Squat - 115x5, 155x5, 175x3, 205x6, 185x12
Iso-Lat. Leg Press - 435x12, 450x11, 450x10 ==========>PR
BB Curl - 85x14
Hammer Curl - 45x9
DB Incline Curl - 20x21
Calve Raise - 155x12, 155x9, 155x7 (RP+5) ===========>PR

09-24-2011, 02:32 PM
I feel like you should be increasing that weighted dip soon. Get some nice power in that bench when it comes around. Love seeing you PR.

09-25-2011, 12:52 PM
Weight - 190

BB OH Press - 65x5, 85x5, 110x6
DB OH Press - 35x12, 35x12, 40x12
Close Grip Bench - 125x12, 125x11, 115x11
Lateral Raise - 20x12, 20x12, 20x9 drop 15x5, 10x12 ===>PR

I am going to start training the dip a little heavier. My CGBP is my high volume tricep movement. My Dips are supposed to be about intensity. I am going to bump the first few sets down in reps, and pour it all in to a final heavy set.

I believe the OH press reset has been positive. The bar wasn't fast, but it was controlled and feeling good. The last time I hit 115x6 was an all out effort on a good night. I believe next week it will just feel like part of the routine. I might bust out my chain weights and start micro-loading from there. I think that as a percentage of strength 2.5 lbs overhead is like adding about 10lbs to your deadlift.

09-26-2011, 07:36 PM
I wish I had the option of micro-loading. The smallest barbell plates we have are 2.5 and our Dumbbells go by intervals of 5. Perhaps that is why I boost up in weight so much; I am nearly forced to.

But at the same time, I'm kinda glad I don't micro-load. I feel like adding one pound would be spinning my wheels on some movements.

09-26-2011, 11:38 PM
You do have the option. Your a graphic designer ; be creative.

The only lift I've ever microloaded was a barbell curl (for HCT-12). I just made some chain weights. It's the only lift besides delt raises, that I can think of, where a lb. would be valuable. An OH press would be well served with 3lbs. if you are using fixed reps. If I was using double progression, I would just skip them.

09-27-2011, 08:01 AM
Lol that has been the suggestion of my life...you are a graphic designer, be creative. Love it. Lol. I mean if adding a pound wrist weight counts, yes, I suppose. I think it is just the burden of bringing said chains to university when I already lug a load. No biggie.

09-27-2011, 02:07 PM
That's cool. I perfectly understand. Double progression is great. For something like HCT-12 or a 5x5, if you are staying rigidly to a rep scheme, they are handy. You don't need them anyway, you are beast mode-ing.

09-27-2011, 02:10 PM
Weight - 187

Deadlift - 135x5, 225x5, 295x3, 345x5, 305x10
Pullup/Facepull - +10/8x6/10, +20/8x6/10, +20/8x5/10
Weighted Hyper - 50x12, 55x12, long rest 55x16

Got called off for work on second hyper. Had a little abbreviated workout.

09-29-2011, 02:11 PM
Weight - 190

BB Bench Press - 95x5, 135x5, 155x2, 170x6
DB Incline Press - 45x12, 50x12, 50x11
BB Row/Rear Delt Fly - 185/20x12, 185/20x12, 185/20x9 =====>PR
Weighted Dips - +15x6, +30x6, +45x6

10-01-2011, 11:09 AM
Weight - 189.5

Safety Squat - 115x5, 155x5, 185x3, 215x6, 190x10 ==>PR
Iso-Lat. Leg Press - 450x12, 450x12, 450x11 =======>PR
BB Curl - 90x13 ============================>PR
Hammer Curl - 45x9
Incline Curl - 25x17
Calve Raise - 155x12, 155x11, 155x8

10-01-2011, 01:37 PM
So the more and more I look at my journal, the more and more I want to get back into HCT-12 for reals. I was following the program a couple of years ago, but just never logged it. I love watching the variation in your weekly lifts.

I do like this WS4SB III format you are working with. Great PRs, mate!

10-01-2011, 02:12 PM
Well, brother, I guess we both know how to deviate from our programs. haha. I took some of the aspects I liked of WS4SB III (e.g. a couple supersets, some higher rep stuff) and just made my own workout. My problem with WS4SB was that it had you alternate between a squat and deadlift every other week. I wanted to do both once a week, so I just made my own.

I took Defrancos pullup/facepull superset, and row/rear delt fly superset. They are badass ways to get in extra trap/delt work without taking anymore time. Joe DeFranco likes to call that "training economy"

I would be curios to see what would happen if you were to save some of your energy for the final set. I guess in theory you should get stronger faster. Whatever you do you will be successful due to your dedication and enthusiasm. Cheers.

10-02-2011, 12:37 PM
Weight - 191

BB OH Press - 65x5, 85x5, 105x2, 115x5
DB OH Press - 40x12, 40x12, 40x9
CGBP - 130x12, 130x10, 115x13 ========>PR
Lateral Raise - 20x12, 20x12, 20x10 drop 15x12 drop 10x12 ==>PR

10-04-2011, 03:12 PM
Weight - 189.5

Deadlift - 135x5, 225x5, 295x3, 350x5, 310x10
Lat Pull/Face Pull - 186/8x6/10, 196/8x6/10, 196/8x6/10
Weighted Hyper - 55x12, 55x12, 55x12 =============>PR
Ab Crunch - 200x10

The gym is preparing to close. I no longer have a lifting belt, dip belt, ab wheel, but they did leave a rope for the cables.
I'm going to switch to lat pull down instead of pullups for the next few weeks. I know some people like to bash them, but they let me feel my lats even more than pullups.
I don't know if I will be able to hold heavy dumbbells between my feet for dips, so I may move those to higher reps, and drop my CGBP to lower reps.

10-04-2011, 04:22 PM
So I don't think I know your gym situation, but you are working out in Iraq right? Why is it closing?

Perhaps take a dumbbell/weights and put it in a backpack and put the arm slings around your legs?

10-06-2011, 12:26 PM
Iraq war is closing brotha! I'll be home in three weeks anyway. :clap::indian:

10-06-2011, 12:30 PM
Weight - 190

BB Bench Press - 95x5, 135x5, 155x3, 175x6
DB Incline Press - 50x12, 50x12, 50x12
BB Row/Rear Delt Fly - 185/20x12, 185/20x12, 185/25x12 ====>PR
Dips - BWx15, BWx10, BWx8

10-07-2011, 01:44 PM
Weight - 192

Safety Squat - 115x5, 155x5, 175x2, 220x6, 195x10 ==>PR
Iso Lat. Leg Press - 450x12, 460x12, 460x12 =======>PR
BB Curl - 90x14 ============================>PR
Hammer Curl - 45x10 ========================>PR
Incline Curl - 25x19
Calve Raise - 160x11, 160x7, 160x7 (RP+4)

10-09-2011, 01:42 PM
Weight - 189.5 (Might be time to bump calories a little)

BB OH Press - 65x5, 85x5, 105x2, 117.5x6 ===========>PR
DB OH Press - 40x12, 45x10, 45x8
CGBP - 135x6, 145x6, 135x6
Lateral Raise - 25x12, 20x12, 20x12 drop 15x6 drop 10x9 ==>PR

10-09-2011, 01:47 PM
I dipped down in weight one day, too. First time I've been in the 170s in a while. I instantly climbed back up, but it was an odd feeling seeing my weight at 179.6 rather than 180something.

As always, good stuff, sir.

10-09-2011, 02:31 PM
hahaha. You summed it up it exactly. I am proud of myself for evolving a bit though. My first bulk if the lifts stopped progressing or I didn't gain a pound that week I would bump calories up. Now I watch for the trend, and realize it would be better to maintain for a week (and maybe still get stronger) than get fat too fast. It will take me several years to reach my goals, so it's not worth being a fat ass all that time.

The norovirus is going around. They sent out emails to let us know several people had complained of food poisoning. I got a touch of it the past couple days, but I'm faring pretty well. The weight loss could be minor accumulated dehydration. I only had food poisoning once in my life before coming to Iraq, but I've got it pretty, badly twice here. I'd sit there lying in bed cramping up, and then eat a giant bowl of ice cream with peanut butter. I'll be damned if I let some virus still my gains.:tuttut:

10-11-2011, 02:02 PM
Weight - 189 (raising calories to 4400 on WO and 4000 off)

Deadlift - 135x5, 225x5, 315x2, 355x5, 315x10 =========>PR
Lat Pull/Face Pull - 197/8x6/12, 197/8x6/12, 197/8x6/12 ==>PR
Weighted Hyper - 55x12, 55x12, 60x12 ==============>PR
Ab Crunch Mach. - 205x10 each front and sides
One-Legged SHELC - 1x6
Ab Circuit - 20 sprinter, 10 v-ups, 10 toe touch, 10 hip thrust

10-11-2011, 03:59 PM
Holy geez. You are doing nearly just as much deadlift volume as I am. I will work some singles in mine if you do :D

10-11-2011, 05:44 PM
Nice deadlifting. You eat a decent amount of calories, any idea of your bf%?

10-13-2011, 11:54 PM
Holy geez. You are doing nearly just as much deadlift volume as I am. I will work some singles in mine if you do :D

Can't join you brother. I am really focused on 10 reps right now. Go crazy with it.

Nice deadlifting. You eat a decent amount of calories, any idea of your bf%?

Thank you sir. I don't like to guess too much at bf%. Somewhere between 13-15% maybe. I still have a six pack though it's softened a bit, and a bit a bit of hips. I'm a little tall, and distribute fat very evenly, so it's hard to tell.

10-14-2011, 12:00 AM
Weight - 191.5

BB Bench Press - 95x5,135x5, 165x2, 180x6, 210x1
DB Incline Press - 55x12, 55x12, 55x10
DB Row/Rear Delt Fly - 60/25x12, 70/25x12, 75/25x12/10
Dips - BWx15, BWx11, BWx9

10-17-2011, 10:33 AM
Internet has been down for a couple days:

Weight - 190.5

Safety Squat - 115x5, 155x5, 185x2, 225x6, 205x10 =========>PR
Iso-Lat. Leg Press - 460x12, 460x12, 470x12 ==============>PR
BB Curl - 90x15 ===================================>PR
Hammer Curl - 45x10
Incline Curl - 25x23 =================================>PR
Calve Raise - 160x11, 160x10, 160x8 (RP+4) ==============>PR

10-17-2011, 10:38 AM
Weight - 189

BB OH Press - 65x5, 85x5, 105x2, 120x6 =============>PR
DB OH Press - 45x12, 45x10, 45x9 =================>PR
CGBP - 140x6, 140x6, 140x6
Lateral Raise - 25x12, 25x12, 25x9 drop 15x12 drop 10x12

I'm getting my calories in, but I'm being ravaged by food poisoning. They are issuing alert emails, but all you can do is stay hydrated. Had a cold sweat, and had to get to a bathroom a couple times, but the OH press is up!

10-17-2011, 03:17 PM
Looks like the food poisoning is affecting your weight...or do you think that is just coincidence?

Good job on the PRs esp the OHPs!

11-03-2011, 09:19 PM
knock knock? Hope all is well. :indian: