Westside for Skinny Bastards III Journal

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Here's some background about me, I've been lifting off and on for the past several years but it wasn't until about 10 months ago that I really started to get serious about lifting. I began doing starting strength and saw some really great gains in strength. I put on around 10lbs of muscle and got a real solid strength base. As my gains on starting strength slowed I started to get bored of the program and began looking elsewhere and trying different programs. I've decided to go with the Westside for Skinny Bastards Part III program because it seems well-balanced and can help me accomplish my goals. I'm going to do my best to keep this journal to help me stay motivated and also to gain advice from others who have used this program. For those who have not used the program before here is a link to it.

http://www.defrancostraining.com/art...rds-part3.html

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BB Bench Press
5x45, 5x85, 3x115, 3x145, 3x170, 3x195, 3x205

DB Incline Press
25x35, 20x35

1A T-Bar Row
8x100, 8x100, 8x100, 8x100

1B Bent-over Rear Delt Flyes
12x12, 12x12, 12x12, 12x12

Barbell Shrugs
12x225, 12x225, 10x225

Preacher BB Curls
10x50, 10x50, 10x50

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Box Jumps
7 sets 5 reps each

DB Bulgarian Split Squats
8x35, 8x35, 8x35

Weighted Hypers
12x10, 11x10, 9x10

Weighted Swiss Ball Crunches
15x20, 15x20, 12x20, 12x20

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BB Bench Press
warm up: 8x95, 6x115
speed sets: 23x135, 15x135, 12x135

1A Lat Pull Down V Grip
10x90, 10x95, 10x95, 9x95

1B Cable Scarecrows
12x10, 10x10, 10x10, 9x10

DB Lateral Raise
10x12.5, 10x12.5, 10x12.5

2A DB Shrugs
10x75, 10x85, 10x85

2B Seated Incline DB Curls
8x35, 8x35, 6x35

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Deadlift
5x135, 5x175, 3x205, 3x235, 3x255, 3x275

DB Reverse Lunge
8x35, 8x35, 8x35

Reverse Hypers
3 sets 12 reps each

AB Circuit
Sprinter Sit ups 10/side, 9/side
V-ups 10, 10
Toe Touches 10, 10
Hip Thrusts 10, 10

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BB Bench Press
5x85, 5x115, 3x145, 3x170, 3x195, 3x210

DB Incline Press
26x40, 20x40

1A T-Bar Rows
8x105, 8x105, 8x105, 8x110

1B Bent-Over Rear Delt Flyes
12x15, 10x15, 10x15, 10x15

Barbell Shrugs
12x235, 10x235, 10x235

Preacher BB Curls
10x60, 10x60, 8x60

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Box Jumps
7 sets 5 reps each

DB Bulgarian Split Squats
8x40, 8x40, 8x40

Weighted Hypers
12x10, 12x10, 10x10

Weighted Swiss Ball Crunches
15x25, 15x25, 12x25, 12x25

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BB Bench Press
warm up: 8x95, 6x115
speed sets: 25x135, 16x135, 12x135

1A Lat Pull Down V Grip
10x100, 10x100, 10x100, 9x100

1B Face Pulls
10x60, 10x60, 10x60, 10x60

DB Lateral Raise
10x15, 10x15, 10x15, 10x15

2A DB Shrugs
10x85, 10x85, 10x85

2B Triceps Rope Press-down
25x20, 18x30, 13x30

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Deadlift
5x135, 5x165, 3x195, 3x225, 3x255, 3x285

DB Reverse Lunge
8x40, 8x40, 8x40

Pull-throughs
10x100, 10x110, 10x110

AB Circuit
Sprinter Sit ups 6/side, 5/side, 5/side
V-ups 10, 9, 8
Toe Touches 10, 9, 10
Hip Thrusts 10, 9, 8

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BB Bench Press
5x85, 5x115, 3x145, 3x170, 3x195, 3x215

DB Incline Press
25x45, 16x45

1A T-Bar Rows
8x115, 8x115, 8x115, 8x120

1B Bent-Over Rear Delt Flyes
12x15, 10x15, 10x15, 9x15

Barbell Shrugs
12x235, 10x235, 10x235

Preacher BB Curls
10x60, 10x60, 8x60

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Box Jumps 32" box
7 sets 5 reps each

DB Bulgarian Split Squats
8x40, 8x40, 8x40

Weighted Hypers
12x10, 12x10, 10x10

Weighted Swiss Ball Crunches
15x25, 15x25, 15x25, 12x25

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BB Bench Press
warm up: 8x95, 6x115
speed sets: 24x135, 16x135, 13x135

1A Lat Pull Down V Grip
10x105, 10x105, 9x105, 8x105

1B Face Pulls
12x65, 11x70, 10x70, 9x70

DB Lateral Raise
12x15, 11x15, 10x15, 10x15

2A DB Shrugs
11x85, 10x85, 9x85

2B Triceps Rope Press-down
21x30, 18x30, 15x30

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Unfortunately missed my ME Lower day on Friday and couldn't get to the gym all weekend so today I'm starting fresh with a new week and going back to ME Upper. Will post my workout later today or tomorrow.

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Incline BB Bench Press
5x85, 5x105, 3x125, 3x145, 3x165, 3x180

Flat DB Bench Press
22x55, 15x55

1A T-Bar Rows
8x120, 8x120, 8x120, 8x120

1B Bent-Over Rear Delt Flyes
12x15, 11x15, 10x15, 10x15

Barbell Shrugs
12x235, 12x235, 10x235

Preacher BB Curls
10x60, 10x60, 10x60

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Yesterday before I started my ME Upper day, I spoke with one of the trainers at my gym who I work out with occasionally. He suggested that I switch to a 5x5 routine after doing this for another week or so. I'm not sure how I feel about it but figured I would do some research and consider doing that for a change-up for maybe a few weeks or so and then come back to the Ws4sb routine.

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Box Jumps 32" box
8 sets 5 reps each

DB Bulgarian Split Squats
8x40, 8x40, 8x40

Weighted Hypers
12x10, 12x10, 10x10

Weighted Swiss Ball Crunches
16x25, 15x25, 15x25, 15x25