Posted at November 27, 2011, 6:33 pm:
INTRO
Been training properly for about a year and a bit now. Have run bodypart splits for the majority of this time, experiemented with 5x5 for the last 10 weeks. Decided it was time for a change and found the WS4SB progran. Modified it here and there, added a RE lower day and cardio sessions. I've got diet pretty much nailed lately.. I'm been doing the 7 meals a day for a while now, so discipline won't be much of a problem.
My aim is to continue bulking with a solid diet and this new program. Hoping to get to 77kgs+ @ 12% by Week 10.
CURRENT STATS + LIFTS
5"8
73.5kgs (naked, after waking up, after morning dump)
13% BF
ATG Squat: 95kgs x 5
Bench: 92.5kg x 3
Deadlift: 110kg x 5
Smith Military: 62.5kg x 5
JS Row: 57.5kg x 5
WEEKLY PLAN
MONDAY- Work (AM) Uni (PM)
TUESDAY- ME Upper (AM) Uni (PM) Tafe (PM)
WEDNESDAY- Work (AM) ME Lower (PM)
THURSDAY- Sprints/Cardio (AM) Tafe (PM)
Friday- REP Upper (AM)
Saturday- REP Lower (AM)
Sunday- Swim/stretching (AM)
Notes: Pretty hectic times ahead. Social life will probably suffer a bit, but hey, we'll see who's social @ 85kgs 8% BF
MODIFIED WS4SB ROUTINE
ME UPPER
Flat Barbell Bench (work up to 3-5 rep max)
Incline Dumbbell Press (3-4 sets 6-10 reps)
JS Row (4 sets 10-15 reps)
Chinups (3 sets 8-10 reps)
Bent Over Cable Fly (2-3 sets 12-15 reps)
Hanging Leg Raise (3-4 sets 8-15 reps)
ME LOWER
ATG Squat (work up to 5 rep max)
Barbell Lunge (3-4 sets 8-15 reps)
Romanian Dealift (3-4 sets 6-10 reps)
Weighted Dip (3-4 sets 6-10 reps)
Plate Pinch (3 sets)
REP UPPER
Flat Barbell Bench (3 sets, max reps, 90 sec. rest)
Skullcrusher (3-4 sets 5-10 reps)
Pullups (4 sets 8-12 reps)
Dumbbell Shoulder Press (3 sets 10-15 reps)
Barbell Curl (3 sets 8-10 reps)
Abdominal Circuit
REP LOWER
Barbell Reverse Lunge (3-4 sets 15 reps each)
Glute-Ham Raise (3-4 sets 10-15 reps)
Good Mornings (3-4 sets 10-15 reps)
Power Shrug (3 sets 8-10 reps)
Side Raise (3-4 sets 10-15 reps)
Notes: I'm heaps pumped about this routine, I can't wait to begin. Gotta learn a few exercises like RDLs, Good Mornings and Glute-Ham Raise, which I'm pretty excited about. I'll rotate and learn how to box squat and front squat, to boost my shitty squat and to learn new things. Itll be pretty weird doing 3 sets of 20 with 50% 1RM on REP Upper days (cos im so used to low reps) but i read it will shock your muscles into growth. Which might work, cos although my bench strength has shot up on the 5x5, my chest still looks like shit.
Added a few cardio sessions here and there, keeps my heart healthy and bodyfat in check. Cardio will probably be for 20 minutes @ moderate intensity. Every few weeks I'll throw in some sprint sessions. Also increased focus on stretching, warming up and warming down, stuff I've neglected for way too long.
DIET + SUPPLEMENTATION
Nothing fancy here... whole wheat pasta, tuna, steak, chicken breast, multi-grain bread, beef sauce, frozen pizza, peanut butter, pop tarts, eggs, full cream milk, protein bars, mcdonalds/burger king on the occasion, oreos, lots of fruit and salads. 5-6 meals a day, each consisting of around 600cals.
Judging by my last 5x5 cycle, i ate a semi-dirty diet and gained 15lbs with only +0.2" on the waist. So after reading a few articles here and there I've decided on making it a tiny bit dirtier, cos I honestly think i can't get fat
Will rely a bit more on shakes and such, cos I've got lots of non-BBing committments
Supplement wise, again nothing crazy. Just ON Whey, usually around 3 scoops/day cos I'm always on the run. AST-Multi twice a day.
Alcohol is bad. I'm trying to get down to 1-2 nights of drinking per week. And that's binge drinking nights, cos i don't socially drink haha There's nothing worse than having a "social beer" in the middle of the day... Give me 15 "social" bourbon and cokes at 3am instead But to be serious, yeah I'm trying to cut down cos the day after drinking I have a total of 34 calories, which undoes all the hard work i put in during the week
REST
I'm trying to get to bed earlier these days, aiming to adjust my body clock for sleep between 11pm - 8am. I'm trying to get out outta the waking up at 12pm routine. I waste 1/2 the day and can't get to bed till 2am even though I'm tired as shit. I'll try and avoid supplemenation for this, I don't trust using pills to get to sleep, I think I just have to get into a better sleep pattern.
CONCLUSION + GOALS
As I said before, I've never done this routine before, and I hope to reach 77kgs @ a similar BF%age. My aims lifts wise after 10 weeks are:
ATG Squat: 110kgs x 5 (+15kgs)
Bench: 100kg x 5 (+7.5kgs)
Deadlift: 120kg x 5 (+10kgs)
Should be fun
Original of the message was taken from http://forum.bodybuilding.com/
Replies:lol did you just copy and paste this from your other journal
looki...
TRAINING
Just decided to do some moderate-intensity cardio
1min ...
Wha, cardio, ick
Looking thick, if I had to pick weak spots [from ...
Yeah cardio sucks.
TRAINING
ME UPPER
Today's Weight: 75.
Strong numbers there, good to see you getting back into it
thanks dude, nice squatting numbers yourself
TRAINING
REP LOWER
Today's Weight: 75.
Solid, but when is ME lower?
Solid, nothing out of the ordinary but still good.
ME lower will probably be saturday
I'm gonna do this program by how...
Thanks for dropping by.
Routine update
Rest day today.
ah thats how i restructured mine recently.
Yeah i don't get home till late after the first ME day, and the second...
TRAINING
none
DIET
Meal 1- 3 servings frozen pizza + chicken ...
That actually looks pretty delicious.
haha sorry dude, i've got 4 days of work these days on top of uni and ...
Ouch, sounds pretty hectic.
TRAINING
REP UPPER
Today's Weight: 75.
probably because of the ab circuit but that looked like a high high vo...
Good session, it was always going to be slightly experimental due to t...
Yeah abs hurt alot right now.
Work last night
Work was pretty easy.
lol whatever you do don't ask the trainers there
TRAINING
REP UPPER
Today's Weight: 75.
Awesome session, sort of caught me by suprise .
Only got about 2800 cals today.
Figured I want to reach the "800-club" by then end of 10 wee...
hmmm quite ambitious there, although it is 10 weeks so actually probab...
Yeah i have a habit of setting pretty big goals, but if i fail, at lea...
TRAINING
ME UPPER
Today's Weight: 76.
Great session, your nailing me on chest.
Thanks man.
If you get 90 up for a comfortable triple you'll nail 100kg for sure
...
Haha thanks dude.
Nothing much goin on today.
You training in evening tomorrow? I'm doing squats *wink wink nudge nu...
Yeah im gonna do ME Lower tomorrow.
What about goodmornings? Gonna keep them?
lol one week in and you ...
Yeah ill keep good mornings, its the only decent thing in DE lower.
TRAINING
ME LOWER
Today's Weight: 76.
Nice work on the leg PRs there enka! Things are getting better.
Haha sorry dude, ive been absent from most journals.
Good sesh, 100 x 5 is yours next time.
Yeah i bloody hope so
Yeah good mornings is such a mad exercise, i...
i did standing GMs the other day.
yeah that happened a few times.
Meal 1 (11:00)- 3 servings pizza (700)
Meal 2 (1:30)- 125g whole wh...
That's some hardcore calorie intake.
Just read through your journal.
I wouldn't call myself strong as such.
Wha, you must be mistaking me for someone who grows?
I've been on ...
Just out of curiosity, what's TAFE?
It's like a secondary Uni, but it's better for some areas such as trad...
well at least your maintaining weight on 2000-2500 cals a day If I at...
Had a prac session in the gym for TAFE.
What the ****???!!!
lol nice going but goddamn that was random.
haha yeah im a bit of a random c*nt aye.
ahah you were right about the surprise!
That's huge, MAJOR milesto...
Haha yeah, gotta love the random PRs
Oh god.
TRAINING
ME UPPER
Today's Weight: 76.
Loooong session
lol I can't imagine what its like, like running a ...
I duno, i'm just sick of pressing the 25s cos they crap =P
Yeah i t...
nice random workout yesterday
and pretty good repitition workout t...
Haha yeah, there will be a few more random TAFE workouts if classes co...
I feel like someone has been hitting me in the traps with an iron bar ...
Good work.
Shut up.
Bad weekend in terms of diet.
TRAINING
ME UPPER
Today's Weight: 76.
Good session man, you'll crush the 100kg triple next time.
Nice session.
Yeah BB rows or T-Bars seem like the way to go.
TRAINING
ME LOWER
Today's Weight: 77.
Awesome, you gonan try 110 next week?
Session was littered with blu...
Sweet workout there!
Thanks, I'll drop by you're journal soon
powershrugs, gms, lunges.
Haha yeah, you gotta love those kunges haha i don't know why, but i f...
argh, I typo'd your bw and lunges lol
All sorted out now!
Haha actually my BW is still wrong
haha im kidding, i dont mind, as...
nice workout.
Thanks dude, squats are still no where near yours
Major DOMS in hammys, quads, lats and chest
Both ME days back to ba...
Been there before, enjoy
shut up
hmmm willie mason can bench 170 and squat 220? grrr
the...
TRAINING
REP UPPER
Today's Weight: 76.
It wasn't that bad hehe.
Go the marathon bench pr! I am trying one myself today.
Haha good luck dude, high reps sucks.
I've been thinking a bit about switching exercises soon, you're meant ...
Looks good, but how come no deadlift?
what abot a REP lower workout?
Can u do INcline barbell for speed b...
Yeah i duno if ill have time for a rep lower and im also not sure what...
How about alternating heavy deads/box squats every week and fit in spe...
Yeah i've had a little think about it, and i'll do light/speed squats ...
Ok a bit of a reshuffle.
I really like that new routine, looks solid, especially the chest work...
TRAINING
ME UPPER
Today's Weight: 76.
Ohhh you had a premature spot? I didn't really knwo what you meant whe...
Haha yeah i'm not very good at explaining things.
Skipped ME Lower yesterday, had a presentation due.
You haven't been drunk in a while eh? that was a pretty good effort, o...
TRAINING
ME LOWER
Today's Weight: 76.
Looks solid, numbers on lunges are picking up
pretty sure the squats are a pr?
u stopped midway through workout t...
20 minutes of walking hardly qualifies for cardio.
TRAINING
REP UPPER
Today's Weight: 77.
Awesome shoulder pressing where the f uck did it come from haha.
Hehe thanks.
Rest day today.
Nice PRs.
Thanks dude
Nah i leave 1-2 reps for all my sets.
Hey nice work there dude, ive just started exactly the same program as...
Thanks dude, I'll drop by your journal
Rest day today.
What flavour? I might get some tomorrow, leaning towards tropical punc...
Chocolate.
Damn nice shoulder presses i just came back from doing mine, first tim...
Because it's not really clear what to do on the website, i read throug...
Rest again.
TRAINING
ME UPPER
Today's Weight: 77.
Good session, nice incline benching.
Thanks dude, i wanna put up a big incline at the end of these 4 weeks ...
Yeah that is werid, I really hate bench grip on rows, close grip rapes...
TRAINING
ME UPPER
Today's Weight: 77.
empty post
lol at the squats, didn't realise it would look like that written down
Dead foirm : well iv arleady talked tou about this.
TRAINING
REP UPPER
Today's Weight: 77.
17.
Haha oops.
Seemed like a very.
Haha shut up.
hmm im prety sure seated is meant to be harder to pack on lots of weig...
hehe there was noone there to film it, and everyone would've called bu...
Since when does anyone call bullshit?
Its not like Raj and i think ...
Who knows, I could be a fraud.
Nothing much happening today.
Grrrrr.
TRAINING
ME UPPER
Today's Weight: 77.
Let me guess, that silly little pommy f@g frizz made a comment?
F.
Lol raj, a bit of a grudge against a certain Ben Friis o Toole?
hah...
Yeah I'm starting to love inclines.
I hate my incline bench.
Yeah 45 is wayyy too steep.
its probably not 45.
TRAINING
ME LOWER
Today's Weight: 78.
Awesome deads went well and lunges picking up I better hit the 25's t...
Perfect session it seems?
PR on everything including weight! lol
...
Yeah they're interesting but so taxing.
Depending on how my money situation is in the near future, I'm serious...
hahaha im just imagining the looks ull get
Friend : Oh ur on Supps...
Haha maybe I'll keep that one quiet.
TRAINING
REP UPPER
Today's Weight: 78.
Good session but I thought you were supposed to do high rep MP on this...
Yeah I am.
dude i just checked out your dl vid! You train at unigym!!? omg I hav...
Haha yeah I train there.
i train at a girly gym down south because its a 2 min walk from my ho...
Haha oh ok.
yeah it IS crowded, I used to do the classes upstairs, but my friend g...
Maximum Effort.
TRAINING
ME UPPER
Today's Weight: 78.
lol that took a lot of reading
Nice pressing, the db work is espec...
lol that was funny
Sounds like you were threatened by the big boys!
...
Thanks stinky, my meals need to be spot on if I wanna be 80kg soon
well, I use paris hilton, so you say she stinks!?!!
How goes the diet...
Haha she probably stinks of skank Not saying that you do or anything.
How bad is it when you apply for like 100 jobs, get a callback and an ...
Ok I'm not gonna bother posting this session cos it was so shit.
Don't worry about it bro, just put it down to bad diet.
too late to wish you good luck??
hah guess the maori dudes weren't th...
Haha yeah, you can wish me good luck next time
Worst.
Bad luck there, I was in a similiar situation this week
gotta agree with that!! ><
whens the new job/s starting??
Next Thursday.
pffft!!
how about: "this style doesn't is hard to pull off on a ...
Haha yeah I don't think I'm a good liar
Umm yeah beach stuff.
I laughed hard at your incline story! lol.
you better remember!!
I will
Ok I'm officially pretty sick.
I thought you didn't work out last night because you were sick? Why di...
Cos im an alcoholic on weekends
I've been drinking a bit more on weekends lately, I better stop that a...
Haha yeah drinking is the devil.
LOL, its winter, I think my clothes weigh about 5kg right now , what a...
Haha ummm i duno.
it was aiighht only lost 10 bucks!! Thats good for me
left early bec...
haha work on sunday sucks.
ewwww anticols taste ick.
Yeah i love that bit in the middle hehe.
nope still feeling like s#$%.
oh and there's not a single workout posted on this page yet!! hehe whe...
You should talk to some of my friends, they all mastered the art in li...
yeah I never caught with the trend.
You should've, it provided hours of entertainment for the guys after s...
!!! Lol you silly high boys so easily entertained
TRAINING
REP UPPER
Today's Weight: 77.
Yes it is indeed surprising how you tried to give r-ban a spelling les...
haha smartarse
Yeah kinda.
lol!! Not on your first day?!
Haha no this is another job.
Rest day.
TRAINING
ME UPPER
Today's Weight: 78.
I knew you could do it!!!
AND Wow what a change from one meal a da...
Just for you
lol @ sneezing, I HATE THAT
Should try sneeze reps
Nice work o...
Great work there, 10/10 bitch
Cheers, hang in there, only 2 more weeks till the PRs start comin!
...
haha fight it out ladies
New cycle looks good Ben
Rest day, just went to work.
hm.
Thanks stinky, I try my best
I just came across this pic.
WOW :gasp:
my goshhhh thats a heck of squatting!
Hmm? She has quads? Oh shit sorry, I was too busy looking elsewhere
hahahhaha bump to that, my thoughts exactly!
EDIT: I mean, yeah great...
Haha ok, we'll agree that she has great overall development
TRAINING
ME LOWER
Today's Weight: 78.
congrats on Pbs again
HAH! Crazy # of leg extensions, I bet that...
Yes, it's quite shite that some girl has bigger quads than me
On t...
look what i just found
http://forum.
If we are using the same machine, you can also leg extend more than 1/...
Nice PR on squats but whats with chickening out of deadlifts like that...
YOU!!!
Well that was at my old gym, I will try again on another mac...
Haha you better.
denial is the first stage of acceptance
... no it's not
Woo! $574 in tax back! I'm gonna buy something f...
nice!! What are you going to buy!?
I haven't done mine yet! Maybe I'l...
Was just doing mine as well, expect I'm saving the whole lot
Yeah I duno what I'm gonna do with it.
If it keeps rainign I may do cardio at the gym in late avo.
Yeah? I'm going either today or tomorrow.
doesn't that music hurt your ears?!?
Hah sounds like some crazy fu...
Yeah that's why I could only stay for like an hour.
TRAINING
REP UPPER
Today's Weight: 78.
good sesh.
Not surprising you got bb add after all that!
hehe yeah, i usually wouldnt do a massive dropset like that.
Heh, your ISOs seem way off to your compounds!
I was in the same p...
Oh you better be scared.
TRAINING
CARDIO
Today's Weight: 78.
OMG Ben did cardio!!!!!1111
I'm gonna make it regular too once uni ...
Meal 1- spaghetti on toast, can of tuna, 1 scoop in milk
Meal 2- 1...
Heh, I was always a good runner throughout primary and highschool.
I've always been bad at cardio.
do you listen to music when you're doing cardio? If you're going for a...
Yeah I used to, but now my iPods broken.
TRAINING
ME UPPER
Today's Weight: 78.
That's a very impressive session
Inc db press was huge, esp after ...
Thanks dude.
nice workout with the bench ben (hmm.
first 100kg triple? *wipes tear* Nice one
With your row problem, t...
Haha yeah, 100 x 3.
awesome sesh man, seriously.
Haha yeah, but weight doesn't matter that much when your squat + dead ...
haha fine.
no wo today?
Nah had work all day and then fell asleep.
ahhh k, yeah me too.
Yeah i'm heapsa tired these days too.
heh I had 10 days 1 workout, it feels like shit doesn't it?
Yep worst thing ever.
TRAINING
ME UPPER
Today's Weight: 77.
Bad diet and busy with work would of made it tough.
Evidently tehy didn't hit that hard, that was a kick ass session.
good workout considering the circumstances enks!
Thanks stinky! :P
Nothin much today.
whawt are your measurements now benji?
No idea.
Nice arm
TRAINING
ME LOWER
Today's Weight: 79.
Looks a decent session, I want that sort of definition for my lower ba...
pretty good aye.
Cheers aye.
whats up you yobos!
nice progress benji!
Had work 9am-4pm and TAFE 5pm-9pm
Meal 1- pasta, tuna, beef sauce...
Good diet but do you really need mroe than 250g of protein lol.
Yeah i duno.
Bad sesh today, I can't even really be bothered typing it up.
Don't sweat it everyoen has em
Yeah I guess.
b/w pr woohoo! SO close to 80 Ben
Nice pics, I can definitely see ...
Yeah i was pretty close to 80 but the past 4 days have been like 1500-...
i hate that, ur in the same position as me.
Yeah im just trying to get my body used to 3500 cals a day again.
Pump out some pushups in the computer lab.
Haha hell no.
are you two sitting next to each other.
I don't think so stinky
------------------------------------------...
there you have it.
TRAINING
ME UPPER
Today's Weight: 77.
Looks a really good session, rows don't look bad, why weren't you happ...
aw hey thats two pRs to be happy about!
how was pad thai??
If you did 102.
Yeah I duno.
nice sesh, good inclines + flats
Nice 1rm as well!
I want to kno...
ahah told you! Always trust Mr EoR
Being more fresh you would of g...
Yeah but now that i can single 110, I want 120! Hehe.
Just had uni today.
dude that bench is ****ing mental, jesus.
haha not that good.
yeah keep on pushing enky! bw x 2.
We can all dream
Never say never, 180kg bench press at 90bw is possible I guess.
I don't think I'll ever get to 90kg BW.
TAFE as in the education institute?
Why was there a bench competitio...
Ben probably organized it and pretended he doesn't lift
"Hmm,...
Haha damn, you found out my secret.
What happened to you in my journal
You used to be regular!
It's my...
70kg bench press!?!??!?!!??!?!? That is more than barbie's one rep max...
lol he is "Enky" now?
Yeah its a pretty big bench.
Just had work today.
Just had work again.
sweeett stuff enky!!! Gotta be happy about that!?!!
what program are ...
Impressive gains.
Yeah deads went shit.
Nice gains, some of them you don't do justice to yourself because you ...
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