Simply Starting Strength & WSFSB3

deadlast

Today:-
ME Lower Body:

SQUAT
8 x bar
5 x 50kg
5 x 70kg
3 x 80kg
3 x 90kg
3 x 100kg

WALKING LUNGES
3x8 12kg

LEG CURLS (machine)
3x12 30

ABS


Squats- all very stong up to 100kg, legs came together a bit on the last two reps.
Lunges- havent done these in a long time, light weight...go for 3x8 14kg next day. Will up the weight slowly each session.
Curls- Up this to 3x12 35 next day.

Just getting the hang of the new exercises and learning what weights i can manage, should be nicely into it the week after next.

deadlast

Today:

ME Upper Body:

BENCH PRESS
8 x bar
8 x 40
6 x 60
2 x 65
3 x 70
2 x 75 (no spotter today...)

INCLINE DB BENCH PRESS
2x15 16kg

BARBELL ROWS (superset with flys)
1x10 45kg
2x10 40kg

READ DELT FLYS (superset with rows)
3x10 8kg

BARBELL SHRUGS (smith)
3x12 65kg

BARBELL CURLS
3x10 25kg

deadlast

Done a couple of sessions since the last but nothing regular. Now to get back to it...

Yesterday:-

Repetition Upper Body:

BENCH PRESS
- 3x13 x 50kg

LAT PULLDOWN (superset with flys)
3x12 42

READ DELT FLYS (superset with lats)
3x10 8kg

DB MILITARY PRESS
3x10 12kg

BARBELL SHRUGS (superset with tri's)
3x12 60kg

TRICEP PUSHDOWNS
3x10

deadlast

Today:-
ME Lower Body:

SQUAT
5 x bar
8 x 50kg
8 x 60kg
5 x 80kg
2 x 90kg
4 x 100kg

WALKING LUNGES
3x8 14kg

LEG CURLS (machine)
3x12 32

ABS


Squats:- keep on 100kg till i get a strong 100x5
Lunges:- 3x8 16kg next day
Curls:- same next day

deadlast

Today:

ME Upper Body:

BENCH PRESS
8 x bar
8 x 50
6 x 60
5 x 65
3 x 70 (poor!)
3 x 70
8 x 60

INCLINE DB BENCH PRESS
2x15 16kg

BARBELL ROWS (superset with flys)
4x10 40kg

READ DELT FLYS (superset with rows)
4x10 8kg

BARBELL SHRUGS (smith)
4x12 65kg

BARBELL CURLS
4x12 ezbar+15kg
1x10 ezbar+10kg

I really have to start going with one of the lads on ME day for a spot on the Bench.
Might try 2x15 18kg on the Incline next day.
Weight on Rows and flys was just right i think.
Rest was ok.

deadlast

Today:-

Bench
Incline Bench
Chins
Curls
Weighted Pressups
Walking Lunges
Abs

deadlast

Yesterday:-
DE Lower Body:

SQUAT
6 x 30kg
8 x 50kg
10 x 60kg
3x10x70kg

BULGARIAN SPLIT SQUATS
3x10 12kg

LEG CURLS (machine)
3x12 30

ABS

...crazy jelly legs walking down the stairs after!




Today:-

1h 30mins 5-a-side.

deadlast

Repetition Upper Body:

BENCH PRESS
2x14 x 50kg
1x15 x 50kg

LAT PULLDOWN (superset with flys)
3x12 44.5

READ DELT FLYS (superset with lats)
3x10 8kg

DB MILITARY PRESS
3x10 14kg

BARBELL SHRUGS (superset with tri's)
4x12 60kg

TRICEP PUSHDOWNS
4x12

deadlast

No gym for me for last four months...back now

Saturday gone...
ME Upper Body:

BENCH PRESS
up to 3x70

INCLINE DB BENCH PRESS
2x15 14kg

BARBELL ROWS (superset with flys)
4x10 30kg

REAR DELT FLYS (superset with rows)
4x10 8kg

BARBELL SHRUGS (smith)
4x12 60kg

BARBELL CURLS
3x12 25kg

deadlast

Yesterday:-
DE Lower Body:

SQUAT
upto 3x10x60kg

BULGARIAN SPLIT SQUATS
2x10 10kg dumbells

LEG CURLS (machine)
3x12 38

ABS

deadlast

Repetition Upper Body: (work gym, **** machines etc, only some DB's)

BENCH PRESS
3x15 x ?kg

LAT PULLDOWN (superset with flys)
3x12 ?

REAR DELT FLYS (superset with lats)
3x10 8kg

DB MILITARY PRESS
3x10 14kg

BARBELL SHRUGS (superset with tri's)
4x12 25kg DB's

TRICEP PUSHDOWNS
4x12

deadlast

Today:
ME Lower Body:

SQUAT
8 x bar
5 x 50kg
5 x 60kg
5 x 70kg
5 x 80kg
5 x 80kg

WALKING LUNGES
3x8 12kg

LEG CURLS (machine)
3x12 35

ABS

deadlast

Yesterday:

ME Upper Body:

BENCH PRESS
8 x bar
8 x 40
6 x 60
2 x 65
3 x 70

INCLINE DB BENCH PRESS
2x15 14kg

BARBELL ROWS (superset with flys)
3x10 35kg

READ DELT FLYS (superset with rows)
3x10 8kg

BARBELL SHRUGS (smith)
3x12 65kg

BARBELL CURLS
3x10 25kg

deadlast

Today:-
DE Lower Body:

LEG PRESS (squat rack busy for ages)
upto 3x10x115

WALKING LUNGES (dont like BULGARIAN SPLIT SQUATS, have to change this)
3x8 14kg dumbells

LEG CURLS (machine)
3x12 56

ABS

deadlast

Today:-

Repetition Upper Body:

BENCH PRESS
- 2x12 x 50kg
1x10 x 50kg


LAT PULLDOWN (superset with flys)
3x12 42

READ DELT FLYS (superset with lats)
3x10 8kg

DB MILITARY PRESS
3x10 14kg (only made 8 on last set...)

BARBELL SHRUGS (superset with tri's)
3x12 65kg

TRICEP PUSHDOWNS
3x10 50kg

deadlast

Today:
ME Lower Body:

SQUAT
5 x bar
5 x 40kg
5 x 50kg
3 x 60kg
2 x 70kg
2 x 80kg
3 x 90kg
3 x 90kg

WALKING LUNGES
3x8 16kg

LEG CURLS (machine)
3x12 56

Good session, went on beer on sat and sun. Felt good today though.

deadlast

Today:-

Repetition Upper Body:

INCLINE BENCH PRESS(smith)
3x12 x 60kg


LAT PULLDOWN (superset with flys)
3x12 42

READ DELT FLYS (superset with lats)
3x10 8kg

DB MILITARY PRESS
3x10 14kg

BARBELL SHRUGS (superset with tri's)
3x12 67.5kg

TRICEP PUSHDOWNS
3x10 45

deadlast

Today:
ME Lower Body:

SQUAT
5 x bar
5 x 40kg
5 x 50kg
3 x 60kg
2 x 70kg
2 x 80kg
3 x 90kg
3 x 90kg

WALKING LUNGES
3x8 16kg

LEG CURLS (machine)
3x12 56


(note for next day...squat 95kg, 18kg lunges, 56 curls)

deadlast

Yesterday:

ME Upper Body:

BENCH PRESS
12 x 50 (smith machine...no bench)
10 x 60
6 x 70
5 x 75
4 x 77.5
3 x 77.5

INCLINE DB BENCH PRESS
2x15 16kg

BARBELL ROWS (superset with flys)
3x10 40kg

READ DELT FLYS (superset with rows)
3x10 10kg

BARBELL SHRUGS (smith)
3x12 67.5kg

BARBELL CURLS
3x10 25kg

Ciaran500

No one has replied to you in 7 months so I feel I need to say something

Good the see the progress and variations different people get with starting strength, I started it myself 2 months ago and am still making good newbie gains. Hopefully I'll stick with it and see gains like yours.

deadlast

Ciaran500 wrote: »

No one has replied to you in 7 months so I feel I need to say something

Good the see the progress and variations different people get with starting strength, I started it myself 2 months ago and am still making good newbie gains. Hopefully I'll stick with it and see gains like yours.

Cheers lad! Yah i'm on WSFSB3 now, i like the split...dont know how to change the thread title.

deadlast

Today:-
DE Lower Body:

SQUATS
5 x bar
5 x 40
3 x 50
10 x 60kg
10 x 65kg
10x 70kg

WALKING LUNGES
2x8 18kg dumbells

LEG CURLS (machine)
3x12 56

ABS

deadlast

Today:-

Repetition Upper Body:

BENCH PRESS
3x12 x 50kg


LAT PULLDOWN (superset with flys)
3x12 42

READ DELT FLYS (superset with lats)
3x10 10kg

DB MILITARY PRESS
3x10 14kg

BARBELL SHRUGS (superset with tri's)
3x12 67.5kg

TRICEP PUSHDOWNS
3x10 50kg

deadlast

Today:
ME Lower Body:

SQUAT
5 x bar
5 x 50kg
5 x 60kg
3 x 70kg
3 x 80kg
2 x 87.5kg
4 x 95kg

WALKING LUNGES
3x8 18kg

LEG CURLS (machine)
3x12 63


Squats lacked effort today, 95kg went up easy but i felt i didnt tighten up, wasnt concentrating really...
Go for (97.5kg x 5) next day!!
Lunges need slowing down slightly, same with curls.

G86

deadlast wrote: »

WALKING LUNGES
3x8 18kg


Lunges need slowing down slightly, same with curls.

Hey, have you ever tried gliding lunges? You'd have some fun times with those...:pac: I did them in one of my workouts a while back; also a friend of mine does them with the weights you're using and says they're an absolute killer...

deadlast

G86 wrote: »

Hey, have you ever tried gliding lunges? You'd have some fun times with those...:pac: I did them in one of my workouts a while back; also a friend of mine does them with the weights you're using and says they're an absolute killer...

No never tried them, just looked them up on youtube...they look like a killer!! Haven't seen any of the slider things in my gym though...

G86

deadlast wrote: »

No never tried them, just looked them up on youtube...they look like a killer!! Haven't seen any of the slider things in my gym though...

Aye I borrowed one off Transform, but you can get them online pretty cheap I'd say!

deadlast

Today:

ME Upper Body:

BENCH PRESS
5 x 20
8 x 40
6 x 50
5 x 60
5 x 60
5 x 60
3 x 70kg (fail on last)
2 x 70kg (2nd lightly spotted)
2 x 70kg (both spotted)

INCLINE DB BENCH PRESS
2x15 16kg

BARBELL ROWS (superset with flys)
3x10 40kg

READ DELT FLYS (superset with rows)
3x10 10kg

BARBELL SHRUGS (smith)
3x12 67.5kg

BARBELL CURLS
3x10 25kg


I'm p1ssed off with the Bench tbh, not a big fan of it and counldn't lift 70 for 3reps today...not happy. Gonna chalk it down to a bad day and forget it.

deadlast

Today:-
DE Lower Body:

SQUATS
5 x bar
6 x 50
2 x 60
3x10 x 70kg

WALKING LUNGES
2x8 18kg dumbells

REVERSE LEG CURL (machine)
3x12 30

deadlast

Today:-

Repetition Upper Body:

BENCH PRESS
3x12 x 52.5kg


LAT PULLDOWN (superset with flys)
3x12 42

READ DELT FLYS (superset with lats)
3x10 10kg

DB MILITARY PRESS
1x10 16kg
1x9 16kg
1x7 16kg

BARBELL SHRUGS (superset with tri's)
3x12 67.5kg

TRICEP PUSHDOWNS
4x12 40