SecondSucks WS4SB and Rugby Journal

[SecondSucks]

Catch up bitches, no cliffs, and i'll post my workouts in both journals.


http://forum.bodybuilding.com/showthread.php?t=112850541

[SecondSucks]

Flat BB Bench
Lat PD and Scarescrows Superset
DB Shoulder Press
Tri Pushdown
Rope

Decided to train RE today instead of Friday so i can get ME lower in on Friday since im pretty sure the resolutioners won't be in the power racks. I did have some DOMS in my lats and traps.


Flat BB Bench
135x4x8

-Went up nice and smooth every rep and every set, prob. could jumped to 145 maybe but didn't want to strain the back too much.
-The DB section was full of people and i hate working in so i just did some BB instead of DB.

Superset X3

Lat PD
140x10

Scarecrows
25x10
30x2x10

+++++++++++++++


DB Shoulder Press (seated)
50x4x8

Tricep Pushdowns (V-bar)
100x15
120x15
140x15

Rope Pushdowns w/ spread at the bottom
70x12
75x12
80x12
85x12
________

[YoUnG-gUn91]

What position?

[SecondSucks]

What position?

Not a clue, just showed up at the Rugby bar one night with a friend and he persuaded me to sign up. I havent a clue about anything except what a try is. First practice is Jan. 22.

[SecondSucks]

First workout of the new year!!!

Safety Squat Bar Box Squats
Backward Sled Drag
Pull-throughs
Leg Press

SSB Box Squats
Bar+90x4
Bar+140x3
Bar+160x3
Bar+190x3
Bar+210x1
Bar+200x3

-Using the SSB is a whole new experience and is A LOT more difficult than a regular BB squat.
-Im not completely sure on the weight of my gyms SSB, I know its more than 45, but i could be as much as 65.

Backward Sled Drag (25 yards)
4 plates x2
5 plates x2
5 and a 1/4 x1

Pull-Throughs
70x10
77.5x2x10

Leg Press (narrow stance)
400x15
580x2x8

[YoUnG-gUn91]

Not a clue, just showed up at the Rugby bar one night with a friend and he persuaded me to sign up. I havent a clue about anything except what a try is. First practice is Jan. 22.

Oh well good luck with it, I think you'll enjoy it. You'll most definitely be in the pack so it'll be hard work but great fun.

[SecondSucks]

Well i decided to do some extra shoulder work today since thats where i seem to stall on bench. The transition from chest to tris. I'm hoping for overall shoulder strength gain.

OHP/PP
BTN Press (Hammer machine)
Side Laterals
Front Raises
Seated DB Press
Shrugs

OHP/PP
95x8
115x8
135x5
155x5
175x2x2

-95 and 115 were strict
-135 was semi-strict
-155+ were a Push-press

BTN Press
90x15
120x8
145x8
165x8

-Straight weight, not sure what the machine itself adds

Side Laterals
20x10
25x10
30x10

Front Raises
20x2x10
25x10

Seated DB Press
40x3x15

Shrug Machine
315x12
365x2x15


30min. on Bike
160 HR

[samsuperjew5]

how much do you feel pullthroughs help?

[SecondSucks]

how much do you feel pullthroughs help?

I can feel them in my lower back and hammies a ton. I've got hammie DOMS today and i didnt do anything but pull-throughs the specifically targeted my hams.

[Unst0pp4bl3]

How do you like westside? im thinking about switching over to it sometime.

Subbed btw

[SecondSucks]

How do you like westside? im thinking about switching over to it sometime.

Subbed btw

I love it so far. Even though its not a strict full-blown westside program it still uses enough westside techniques which i like. I honestly plan on using it for a long time since you can vary your exercises from week to week and strive to set new PRs every week.

[SecondSucks]

Holy moly! I did a lot today. I dunno i just felt like lifting weights all day. Maybe it was becuz of my ME lift pissed me off.

CGBP
DB Flat Bench
DB Rows/Face Pull Superset
Shrugs
Pec Deck
Dip Machine
Rope Curls
Preacher Curls
Hammer Curls
DB Curls
Back Extension
Reverse Hyper

CGBP
135x5
155x5
170x3
185x3
195x2 :mad: (Third one i got about an inch of my chest and failed. Had to roll the bar down on my lap)

DB Flat Bench
50x20
60x12

Superset x3
DB Rows
100x10

Facepull
60x10

+++++++++

Shrugs
315x15
365x2x12

Pec Deck
120x10
130x10
140x7

Dip Machine
150x12
180x10
195x12

Rope Curls
70x15
85x12
95x10

Preacher Curls
80x12
80x10
70x12

Hammer Curls
40x8
45x8

DB Curls
30x2x10
35x8

Reverse Hyper
7.5x8
12.5x8
17.5x8

45 degree Back Extension
BWx10
25x10


30min. on treadmill
-3.0mph
-12% incline

[SecondSucks]

Kept it nice and simple today. I split wood all day yesterday and all day today so i tried to make the best of it.

Box Jumps
Bulgarian Split Squats
Reverse Hyper
Back Extension
Standing Abs

Box Jumps
-Worked up to
34.25x2
34.5x5

-I wanted to try the biggest box my gym has and thought it was 36" but i measured it and it was 37".
-I'll need to find more mats or just keep jumping to 34.5" but having to come down onto the box instead of jumping up onto it.

Bulgarian Split Squats (first time)
BWx3x8

-I really like these. Get a good stretch in the leg that you have back.

Reverse Hyper
15x8
20x8
22.5x8

45 degree Back Extension
25x8
BWx2x10

Standing Abs
50x10
65x2x10
_________

[SecondSucks]

-Pretty solid day. Was feeling it on every lift.

Flat DB Bench
Lat Pull down/Bent over DB flye Superset
DB Shoulder Press
Shrug/Tri-Push down Superset

Flat DB Bench
60x8
65x8
70x2x8

-By far my best DB bench day EVER!!

Superset x3
Lat PD
140x3x10

Bent over DB Flye
20'sx3x10

- I was going to do band pull-a-parts but i forgot them at home.

+++++++++++

DB Shoulder Press
50x8
60x2x8

Superset x3
Shrugs (used standing calf machine)
Lvl. 9x2x15
Lvl. 10x15

Tri-Push down
120x15
130x2x15

++++++++++++


40min. on Treadmill
-3.5mph
-7% incline

[ruga buga]

Two good days of solid training. Good Work. Those bulgarian split squats are quite a beast

[SecondSucks]

Alright so today was ****ing awesome. Did DL for the first time since December 2 (315x3x3). Keep that in mind. I havent done an DL's at all since then until today.My previous "max" was 410 last summer.

Conv. DL
138x8
225x5
295x3
315x3
365x3
390x3 (busted out the ammonia)
400x1 (was spent)

Pull-throughs
77.5x10
85x2x10

-Lower back was killin after the second set and hurt for the rest of my workout.

Backward Sled (plates)
4x1
4.25x2
3x2

-The 3 plate drag was done non-stop so it was 2 sets into one and was for speed.

[Unst0pp4bl3]

Strong deadlifts today! unlike mine lol

[SecondSucks]

Awesome workout i'd say. Overall everything went great.

2 Board
DB Flat
DB Rows/Band Pull-apart Superset
Shrugs
Dip Machine
Cable Rows
Tri-PD

2 Board
165x3
185x3
205x3
210x3

-I'm not really sure how to take this. I THOUGHT this was my sticking point when i did reg. bench at the beginning but now im pondering whether i need to try a 1 board soon.

DB Flat Bench
60x18
60x13

Superset x3
DB Rows
105x10

Pull-aparts
Monster Mini x 10

++++++++++++

Dip Machine
195x2x12
210x8

Hammer S. Shrugs
315x10
365x10
415x3x12

Cable Rows
170x8
190x8
200x8

Tri-PD
120x12
140x2x10

[SecondSucks]

Box squat
Step-ups
Reverse Hyper
Standing abs
Curls

Box Squat
225x6x3

-45-60sec. rest
-I think i should have maybe gone with 185 or so instead of 225. My bar speed was constant but i think it could have been a lot more "explosive"

Step-ups
BWx3x8

-Super ****ing explosive. Over 9000. Pretty much had a jump at the top.

Reverse Hyper
25x2x8

Standing Abs
50x10
60x2x10

Curls
DGAFx3exercisesx3setsx10

[SecondSucks]

DB Flat Press
Lat Pulldown
Band Pull-aparts
Hammer BTN Press
Cable Lateral Raises
Shrugs
Tricep-Pulldown & Rope
High Pull

DB Flat Press
70x3x8

Superset x4

Lat Pull-down
150x2x10 Wide grip
150x2x10 Underhand Close grip

Band Pull-aparts
Mini Band x4x20

++++++++++++

Hammer BTN Press
185x8
205x2x8

Cable Lateral Raises
30x8
35x2x8

Hammer Strength Shrugs
405x10
455x2x10
455 dropset to 225

Tricep Pull-down
140x15
150x2x15

Tricep Rope
75x12
85x3x12

High Pull
135x15
185x2x8

20min. Treadmill
-10% Incline
-3mph

15min. Bike
-HIIT
-HR above 160

[SecondSucks]

Wow **** day. Prob. shouldnt have done HIIT yesterday for 30min. ****ty way to go out after a month of having everything i need. Now I have to make some sacrifices with the equipment i'll have available back at school.


Box Squats
Oly Squats
Log Press

Box Squats
135x8
185x5
225x5
275x1
285x1
295x1

-Just wasnt feeling it today.

No Box
315x1

-Wouldnt have passed, i could tell by the way my hips felt that i wasnt deep enough.

Oly Squats
185x3x8

Log Press
Logx10
+20x10
+20x5
+10x5

Then some Biceptz work

Ab Circuit
-Prison Abs
-Crunches
-Plank

[Lamica710]

Thanks for the information! I've been meaning to start this process myself so this is a big help.