WBB1.1 Journal

[IronMan19]

The Exercises

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

Flat Bench Press/Dumbbell Chest Press

Standing Dumbbell Shoulder Press

Dips

Variation of Standing Biceps Curls

Swiss Ball Cable Crunches

Day 4 - Lower Body

Deadlifts

Step Ups

Pull Through

Seated Calve Raises

Walk Outs

Side Planks

Day 5 - Upper Body

Chin Ups/ Modified Pull Ups

Seated Wide Grip Cable Row/One Arm Dumbbell Rows

Push Ups (variations)

Scaption

Dumbbell Skull Crushers

Leg Raises

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Loading Parameters

Weeks 1-4

Day 1/4- Lower Body
Number of sets per exercise: 6
Loads: 65-75% of 1RM
Rest: 1 minute
Reps: 5-8
Day 2/5 - Upper Body
Number of sets per exercise: 6
Loads: 65-75% of 1RM
Rest: 1 minute
Reps: 5-8

Weeks 5-9

Day 1/4 - Lower Body
Number of sets per exercise: 3-4
Loads: 75 –80% of 1RM
Rest: 2 minutes
Reps: 10-12
Day 2/ 5 - Upper Body


Number of sets per exercise: 3-4
Loads: 75 -80% of 1RM
Rest: 2 minutes
Reps: 10-12

Week 10-14

Day 1/4- Lower Body
Number of sets per exercise: 2-3
Loads: 80-85% of 1RM
Rest: 2-3 minutes
Reps: 8-10
Day 2/5 - Upper Body


Number of sets per exercise: 2-3
Loads: 80-85% of 1RM
Rest: 2-3 minutes
Reps: 8-10

Week 15-19

Day 1/4- Lower Body
Number of sets per exercise: 2-3
Loads: 85-90% of 1RM
Rest: 3 minutes
Reps: 6
Day 2/5 - Upper Body


Number of sets per exercise: 2-3
Loads: 85-90% of 1RM
Rest: 3 minutes
Reps: 6

[Unholy]

I am proud of you.

[IronMan19]

This is my first time doing many of these exercises to I will be asking about a lot of form questions, to make sure I am doing it correectly. Thanks Unholy.

[WBBIRL]

I'm doing WBB1.1, on my 4th day.

Perhaps we can compare some notes at some point. Either way good luck man, hit that iron hard.

[IronMan19]

Thanks. I wouldnt mind that @ all. You just started you say?

[WBBIRL]

Just started WBB1.1... I've been lifting on and off for about 5 years now.

[IronMan19]

Nice. Do you like it so far? I'm starting day 1 t/m. I am going to try to get the form on the squats and good mornings down. Hopefully they work out for me.