12 Weeks of WBB2

[Cylint]

Ok its Sunday 8/28. Starting tomorrow I'm going to be doing the wbb2 routine. For those that don't know this is it:

WBB Routine II

Day 1: Chest and Back
Dumbbell Incline Press 2x9-11
Close Grip Chins 2x9-11
Flat Dumbbell Flies 2x9-11
Wide Grip Pull Downs or Deadlifts 2x9-11
Decline Barbell Bench Press 2x9-11
Seated Cable Row or T-Bar Rows 2x9-11

Day 2: Rest Day (cardio for me)

Day 3: Legs
Squats 1x20
Leg Press 1x20
Leg Extensions 1x15
Hamstring Curl 2x9
Seated/Standing Calf Raises 2x25
(Do one of set of each)

Day 4: Rest Day (cardio for me)

Day 5: Biceps, Triceps, and Shoulders
Seated Dumbbell Press, Standing Dumbbell Lateral Raises, Front Dumbbell Raises
2-3x6 (supersetted)
Incline or Decline Skull Crushers 2x9-11
Incline Dumbbell Curls 2x9-11
Dips 2x9-11
Hammer Curls 2x9-11
(I'm going to add shrugs here DB shrugs 2x9-11)

Day 6: Rest (tournaments if applicable)
Day 7: Rest (tournaments if applicable)

Abdominals to be performed on any training day.
Crunches on a decline bench 3x10
Russian Twist 2x10

Current stats:
6'1"
195 Lbs.
16.5% body fat

Goals:
185 Lbs.
9% body fat
Strength gains
Explosiveness gains

Diet: Mediocre. Its not going to be great but i'm not going to go in the tank either. I have gone hardcore in the past and probably will before this is over but not yet. I will track it in the journal either way though.

Supplements: Protein (Nature's Best ISO PURE), some meal replacement shakes(EAS Myoplex), Creatine(Generic GNC), and ETS(AtLargeNutrition). The ETS should arrive mid-week.

I really want to finish all 12 weeks. The longest I've managed to go in my on and off lifting career is 8 weeks. If i ever get a digital camera i'll post pics.

[Cylint]

OK day 1 Eating(updating as i go...hey i have a lot of free time )

Meal 1:
2 Terriaki chicken breasts (7g Fat, 7g Carbs, 20g Protein 170 calories each)
2 pieces of whole grain bread(2g Fat, 28g Carbs, 5g Protein, 150 Calories each)
Lots 'o water

Meal2:
2 Turkey Burgers(3G Fat, 1gC, 24gP 130 calories each)
Homemade mac and cheese (unknown amounts of fat, carbs, protein, and yummy goodness )

Meal 3:
Myoplex lite shake(2gF,17gC, 24gP, 180 Cal) with
1 scoop protein (25gP, 100 Cal) and
5g Creatine

Meal 4:
12oz. water w/ 2 scoops protein (50gP, 200C)
5g Creatine

[Cylint]

Day 1 Lifting:
Dumbell incline Press 60x10
Dumbell incline Press 65x10

Close Grip Chins 5.5 at body weight (I suck at these)
Close Grip Chins 10 assisted with 50 lbs

Flat Dumbbell Flies 35x10
Flat Dumbbell Flies 35x10

Wide Grip Pull Downs 135x9 (I suck at these too)
Wide Grip Pull Downs 120x11

Decline Barbell Bench Press 115x10 (Haven't done any kind of barbell work in years so I was just checking)
Decline Barbell Bench Press 155x10

Seated Cable Row 150x11
Seated Cable Row 150x11

Decline Abs 20 reps 2 sets
Side raises 20 reps 2 sets each side
Back extensions 20 reps 1 set.

Don't know if it was the new routine or what but I had a ton of energy. Breezed through the night but felt the pump. I'm into it for now

[Cylint]

Day 2 Meals:
Meal 1:
1 Slice Bread
2 Eggs

Meal 2:
Myoplex light shake
1 Scoop of Protein

Meal 3:
2 terriaki Chicken Breasts
Homemade Mac and Cheese

Meal 4:
2 Terriaki Chicken Breasts (they just so easy to cook )
2 slices of bread

Meal 5:
Myoplex light shake
1.5 scoops of protein
5g Creatine

I'm nicely sore today...but its a good sore; nice and deep. I've never done a program that stresses a lot of compound lifts. I think it will be good.

[Cylint]

Day 3 Meals:
Meal 1:
3 eggs
two slices bread

Meal 2:
Myoplex Light Shake
1 scoop protein

Meal 3:
2 Turkey burgers
2 slices bread
2 slices cheese

Meal 4:
Myoplex light
1 Scoop protein
5g Creatine
4 caps ETS (It got here today...very exciting)

Meal 5:
2 Eggs
1 can tuna
5g Creatine

4 caps ETS before bed (haven't had them yet)

Lifting:
Squats 115x20 (Ok so I'm a wuss. but i have a slight excuse. bad back, degenerative disk. Never done them before 6 weeks ago. will go heavier next week)
Leg Press 230x20 Very hard
Hamstring Curl 140x9 then (140x4 and 130x5) couldn't finish the second one at 140
Standing Calf 215x25
Seated Calf 170x25 (will go heavier next time)

Overall assesment: Very quick routine. Couldn't have been more than 40 minutes. My legs are tired though so i guess time will tell. Any comments/suggestions/other welcome.

[Nosaj]

It's good to hear positive feedback from lifting, once you start SEEING and FEELING those gains, it can become addictive, but what better addiction than being healthy! Don't say all that crap about "being a wuss"... you're IN the gym making a personal EFFORT, that's far from being a wuss. Strength will come in time, focus on form first (like with squats, keep them deep and steady, shoulders back, back arched) and you will know when it's time to up the weight, don't rush it. I mean, you have AT least 12 weeks to worry about that right? :evillaugh

[dissipate]

good on you for choosing a WBB routine will be watching to see how you go with it!

nosaj... i need you as my personal motivation coach :P

[Cylint]

Thanks for the support Nosaj...damn right i have 12 week

dissipate, keep checking back and i'll keep going

ok so its a rest day but i played 2 hours of high level volleyball...my legs are jello now cause of doing legs yesterday. oh well it was good.
Meals:
Meal 1:
2 eggs
1 terraki chicken breast
1 slice bread
1 slice cheese
4 caps ETS

Meal 2:
Myoplex light
1 scoop protein

Meal 3:
2 slices of bread
1 egg
1 can tuna

Meal 4:
myoplex light
1 scoop protein
5g Creatine

Meal 5:
1 can tuna
5g creatine

4 caps ETS

[Cylint]

Day 5
Meal 1:
2 eggs
1 chicken breast
1 slice of bread
4 caps ets

Meal 2:
Myoplex light
1 scoop protein

Meal 3:
1 salmon burger
1 turkey burger
1 slice bread

Meal 4: (went out tonight to Red Sox game)
1 huge italian sausage
1 large bun to hold it
1 beer

Meal 5:
Steak and chees from Uno's
1 slice of pizza

4caps ets

Lifting:
Ok so i had to leave for this Red Sox game at 6:15 and I get out of work at 5:00 so i had just enough time to get the routine in until...."ummm yeahh....we're gonna need you to stay late today.mmmm kay?" So i had to stay late. no time to lift today. But I'm going to do it tomorrow and i don't think its too bad cause i was pretty sore anyway.

[dissipate]

keep going

btw are you bulking or cutting or maintenance?

[Cylint]

Saturday make up for Friday workout:
DB Press 60x5x2
Side Raise 25x5x2
Front Raise 20x5x2
Skull Crushers 60x10
Skull Crushers 70x10
DB Curls 30x10x2
Dips 10 w/40lbs assistance
Dips 10 at body weight
Hammer Curls 25x10
Hammer Curls 30x10
DB Shrugs 80x10x2

Dissipate...good question. I'm kind of ignoring that part with a slight emphasis on just eating better. If i had to guess i'd be at or a little below maintenance.

[Cylint]

Meals are gonna be rough the next couple days...today was two year anniversary and my mom is coming in town tomorrow for a couple of days but here it is:
Meal 1:
2 pieces of pizzeria Uno pizza

Meal 2:
can o' tuna

Meal 3:
Lobster and crab cakes
Bowl of Lobster bisque
Veal Chop w/ Roquefort butter sauce
Au Gratin Potatoes
Cold stone creamery peanut butter perfection ice cream

and thats about it for today. mm mm good.

[Cylint]

Monday Lifting:
DB Incline Press 65x10
DB Incline Press 70x10

Close grip chins 8x body weight
Close grip chins 6.5x body weight

Flat DB Flies 40x10
Flat DB Flies 40x10

WideGrip Pulldowns 135x9
Wide Grip Pulldowns 135x9

Decline BB Press 155x9
Decline BB Press 155x10

Seated Cable Rows 165x10
Seated Cable Rows 165x10

Decline Situps 20
Back extensions 20

Man today was tough. I went up in every exercise from last week. I guess thats good. me=tired though

[dissipate]

hey you're still doing leg work right?

[Cylint]

Tues: 2 hours basketball

[Cylint]

Disapate...I hope so, cause my arms are waaaay to small to be a curl jockey

Wed:
Squats 135x20

Leg Press 240x20

Leg Extentions 180x20

Hamstring Curl 140x9
Hamstring Curl 140x9

Standing calf raises - 235x25

Seated Calf - skipped due to time restraints and a slightly strained left arch.

Gotta say i'm a little light headed and feel a bit quesy after this one. I suppose thats good though; means i worked hard. I went up in all exercises for this week.

[Cylint]

DB Press 60x5x2
Side Raise 25x5x2
Front Raise 20x5x2

Skull Crushers 60x10
Skull Crushers 70x10

DB Curls 30x10x2

Dips 10 at body weight
Dips 10 at body weight

Hammer Curls 30x10
Hammer Curls 35x10

DB Shrugs 85x9x2
DB Shrugs 80x9x2

Felt weak today...struggled big time on shoulder press. DBs were slipping out of my hands during shrugs