Shifting Gears

[JoeG]

The Important Info

After letting my self become an out of shape slob I have managed to whip my self back into some semblance of shape. Since finding WBB I've gone from 240lbs to 183lbs while increasing both strength and endurance.

I'm still at about 16-17% bodyfat though so I have about 10lbs of ugy fat to lose and then its time to put on some quality size. I've managed to keep and build on strength through out the weight loss though it has been a bit up and down.

Now I am starting to plan out the next phase of my rebuilding which will be a return to a more Westsideish approach.

Monday


Bench Press:


205x5x5


HS Iso Row:


320x5x5


Neutral Grip DB Press:


75x3x8


One Arm DB Row:


75x3x8


BW dips and Chins, stretching etc.

[JoeG]

Tuesday-Day 2


Quad Leg and Biceps:


Squats:


135x5x5* Back feeling good and weight should be moving back up as soon as next week.


Hack Squats:


175x5x5


Barbell Curls:


105x3x5, 1x4, 1x3


Hammer Curls:


45x3x8

[Stumprrp]

good luck with your goals Joe, hit those squats hard.

[JoeG]

Stump: Thanks man. I plan on really pressing the Squat numbers from here on out.

Day 3- Back and Shoulders:


Pull Ups:

BWx5x5


HS High Row:


90/sidex3x8


BB Shrugs:


245x2x5, 265x3x5


Arnies:

45x3x8


Seated Rows:


130x3x8

[JoeG]

Day 4-Legs and Tris


Good Mornings:


115x5x5


SLDL:


155x3x8


CG Bench:


185x5x5


Dips:


BWx3x12


Seated Calves:


150x3x8

[JoeG]

Monday-Chest and Back:


Bench Press:

45x10, 95x8, 135x5, 215x10x3


HS Iso Row:

160/sidex5x5


Neutral Grip DB PRess:

75x3x8

1-arm DB Rows:

75x3x8


And thats it, in and out in 50 minutes.