William Wallace of Weightlifting - Page 4 - ABCbodybuilding

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  #31  
Old 12-31-2007, 01:42 PM
bigpapa2126 bigpapa2126 is offline
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Default Re: William Wallace of Weightlifting

Afternoon: Biceps/Forearms/Back

Ez bar curls 25 on each side 3x10
seated dumbbell curls 25s 2x10
seated hammer curls 30s 2x10
concentration curls 20s 2x10

seated dumbbell concentration shrug 50 2x30
walking plate pinches 45s 3 holds
seated dumbbell palms down wrist curls 30s 3x20

t-bar rows 2 plates 3x10
good mornings 95 lbs 2x10 115 lbs 8 10

Good workout, a little short
current status: sick

Also thanks for the kind words Boka, much appreciated
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  #32  
Old 01-02-2008, 07:55 PM
bigpapa2126 bigpapa2126 is offline
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Default Re: William Wallace of Weightlifting

Morning: mixed cardio 20 minutes
------------------------------------------------

Afternoon: Delts/Traps/Wheels

Delts
BB presses 95 3x10
dumbell presses 50s 3x8
side raises 20s 3x10
lateral raises 20s 3x10

Traps
dumbbell shrugs 70's 3x12
ez shrugs 160 3x12

Wheels
Squats 95 5, 6, 6, 8, 8
SL Good Mornings 95 8, 8, 12, 12

Notes: Great workout. Mind-muscle connection was in full effect, so the pump was great. The good mornings really destroyed me, so I didn't do the stiff legged deadlifts. Baby steps. My overall conditioning has improved but still needs work. Squats in particular...the progress is steady but i'm still not ready to push a real weight. The Westside guys, in particular founder Louie Simmons talks about GPP, General Physical Preparedness, referring to a persons level of conditioning and their ability to withstand the rigors of hard training. Basically, i'm still working on my GPP...in actuality, we are always increasing our GPP, but due to all the deficiencies I have, i'm focused more on overall conditioning rather than strength gains. Ego has been thrown out the window.
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  #33  
Old 01-02-2008, 09:11 PM
bigpapa2126 bigpapa2126 is offline
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Default Re: William Wallace of Weightlifting

Whey day: 355.1
Previous: 356.5
Change: -1.4lbs

This is just sickness weight, but I had to check.
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  #34  
Old 01-03-2008, 07:34 PM
Boka Boka is offline
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Default Re: William Wallace of Weightlifting

[ QUOTE ]
Whey day: 355.1
Previous: 356.5
Change: -1.4lbs

This is just sickness weight, but I had to check.

[/ QUOTE ]

I has become an obsession, hasn't it? Lol it's happened to all of us at one point.

But good progress so far, keep it up.
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  #35  
Old 01-05-2008, 01:08 PM
bigpapa2126 bigpapa2126 is offline
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Default Re: William Wallace of Weightlifting

Boka: you know what man...when I first started out, and i'd check it every few days...the times it didn't go my way, it was psychologically devastating ha ha I learned my lesson

Yesterday:
Abs: 105 crunches
Rotator work
Heavy and speed bag
Jump rope
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  #36  
Old 01-10-2008, 12:39 AM
bigpapa2126 bigpapa2126 is offline
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Default Re: William Wallace of Weightlifting

Chest/Tris

barbell bench 5x 135 185 205 225 225
drop sets: 185, 135
incline barbell bench 185 3x8
dumbbell bench 50s 3x10
dumbbell incline bench 50s 3x10

Tris
Skull crushers 35s ez 6, 7, 8
superset with incline bench 8, 7, 5
weight plate extensions 45 10, 12, 10

Notes: Disgusting. Haven't worked out in 4 days. This must stop. I'll leave it at that: disgusting.
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  #37  
Old 01-10-2008, 10:57 PM
bigpapa2126 bigpapa2126 is offline
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Default Re: William Wallace of Weightlifting

Morning: mixed cardio

---------------------------------------------------

Afternoon: Biceps/Forearms/Back

Ez bar curls 35 on each side 3x8
seated dumbbell curls 25s 3x8
seated hammer curls 30s 3x10

barbell forearm shrugs 135 10, 12, 12
seated dumbbell concentration shrug 50 3x30

t-bar rows 2 plates 3x8
good mornings 95 lbs 2x10 115 lbs 8 10
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  #38  
Old 01-12-2008, 09:32 PM
bigpapa2126 bigpapa2126 is offline
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Default Re: William Wallace of Weightlifting

Delts/Traps/Wheels

Delts/Traps:
Overhead BB presses 25s 10, 10, 8, 10
EZ shrugs 180lbs 4x10
DB presses 50s 3x10
DB shrugs 70s 4x12
Side raises 15lbs 3x10
Lateral raises 15lbs 3x10

Wheels:
BB squats 95lbs 2x5, 115lbs 2x5, 135 3x8
SL good mornings 115lbs 3x10

Notes: great workout. My back was still sore, but it held together nicely, even while I pushed up the weight a little with squats. This day of my split is by far the longest...the sessions are always a good 2 hours. What worries me, is that eventually I need to add more volume to my lower body. Some SLDLs, lunges, etc. The workout may be excessively long though. Not sure whether it would be better to just add on to the current day, or take a little off delts/traps. I think I will opt for more volume. Another added benefit of these long sessions, is more calories burned: period. That is my main goal as it is, to shed body fat, reduce weight. Also, this **** Florida heat is something else. Good day.
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  #39  
Old 01-13-2008, 04:39 PM
bigpapa2126 bigpapa2126 is offline
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Default Re: William Wallace of Weightlifting

Whey day
Previous: 355.1
Current: 352.8
Change: -2.3

Notes: Excellent for a week that started off terribly. Things have finally settled down. Solid.
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  #40  
Old 01-15-2008, 03:48 PM
bigpapa2126 bigpapa2126 is offline
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Default Re: William Wallace of Weightlifting

Yesterday:

Morning: uphill cardio

-------------------------------------

Afternoon: Chest/Tris

barbell bench 135 185 205 225 225 225
incline barbell bench 205 3x8
dumbbell bench 70s 3x10
dumbbell incline bench 70s 3x10

Tris
Skull crushers 35s ez 8x3
superset with incline bench 10, 9, 8
weight plate extensions 45 15, 15, 12

rotator work
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