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  1. #31
    Registered User vongSTAA's Avatar
    Join Date: Sep 2010
    Location: Sydney, NSW, Australia
    Age: 21
    Stats: 5'6", 145 lbs
    Posts: 170
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    Week 6
    Dynamic Effort Lower Body:
    Warm-Up
    - Jumping Jacks
    - Arm Swings
    - Squats
    - Squat to Stands
    - Shoulder Circles
    - Elbow Circles
    - Wrist Circles
    - Shoulder Twists
    - Scapula Retractions
    - Cobras
    - Striders
    - Striders w/ Rotation
    - Hamstring/Hip Flexor Stretch
    - Lying Y-Handcuffs
    - Band Dislocations
    - Backward Rolls into Hamstring Stretch
    - Backward Rolls into Glute Stretch
    - Squat to Forward Lunges
    - Standing Glute Stretch
    - Cradle Walks
    - Banded TKE's 1x15
    - Jump Rope (2 min)

    1) Double Box Jump Overs into Broad Jump
    BW x1 x7
    12" box > 18" box > broad jump = 1 rep/set.

    2) Power Clean
    Bar x5 x2
    30kg x3 x1
    40kg x3 x1
    45kg x3 x1
    50kg x2 x1
    55kg x2 x1
    60kg x2 x2
    65kg x2 x2
    70kg x1 x1
    65kg x2 x1
    After 65kg I failed several times until I got 70kg once, but then failed more so I stopped.

    3) Barbell Step-up (box knee height)
    20kg x6 x1
    40kg x5 x1
    55kg x4 x3

    4) Single Leg Supine Hip Thrust (hands and feet elevated)
    BW x10 x2

    5) Ab Wheel Rollout (kneeling)
    BW x9 x3
    WS4B / Strength & Athletic Training Log: http://forum.bodybuilding.com/showthread.php?t=147264393
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  2. #32
    Registered User vongSTAA's Avatar
    Join Date: Sep 2010
    Location: Sydney, NSW, Australia
    Age: 21
    Stats: 5'6", 145 lbs
    Posts: 170
    Rep Power: 23
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    Week 8
    Repetition Effort Upper Body Day:
    Warm-Up
    - Foam Rolling (lower & upper back, lats and triceps)
    - Arm Swings
    - Shoulder Circles
    - Elbow Circles
    - Wrist Circles
    - Shoulder Twists
    - Scapula Retractions
    - Push-ups
    - Cobras
    - Lying Y-Handcuffs
    - Banded Face Pulls w/ External Rotation
    - Band Pull-Aparts (overhand)
    - Band Shoulder Dislocations
    - Jump Rope (2 min)

    1) Flat Dumbbell Press
    12kg x8 x1
    18kg x17 x1
    18kg x12 x1
    18kg x10 x1

    2a) Neutral Grip Pull-ups
    BW x7 x3
    2b) Handstand Push-ups
    BW x5 x3

    3a) JM Press
    20kg x6 x1
    35kg x6 x3
    3b) Seated Power Clean
    2kg x8 x1
    4kg x9 x3

    4) Rotational Towel Cable Curls
    2.5kg x5 x1
    7.5kg x7 x2
    WS4B / Strength & Athletic Training Log: http://forum.bodybuilding.com/showthread.php?t=147264393
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  3. #33
    Registered User vongSTAA's Avatar
    Join Date: Sep 2010
    Location: Sydney, NSW, Australia
    Age: 21
    Stats: 5'6", 145 lbs
    Posts: 170
    Rep Power: 23
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    Week 8
    Max Effort Lower Body:
    Warm-Up
    - Foam Rolling (IT band, abductors, glutes, lower & upper back)
    - Jumping Jacks
    - Seal Jumps
    - Squats
    - Squat to Stands
    - Cobras
    - Striders
    - Striders w/ Rotation
    - Hamstring/Hip Flexor Stretch
    - Backward Rolls into Hamstring Stretch
    - Backward Rolls into Glute Stretch
    - Squat to Forward Lunges
    - Standing Glute Stretch
    - Cradle Walks
    - 8 Figure Squats
    - YTW + Scarecrow
    - Shoulder + Wrist Circles
    - Banded TKE's 1x15
    - Jump Rope (2 min)
    - Box Jumps 24" 1x5, 36" 1x3

    1) Back Squat
    Bar x8
    60kg x5
    80kg x5
    100kg x5
    115kg x3

    2) Pistol Squat
    BW x6 x1
    14kg x5 x3 (holding dumbbell goblet style)

    3) Good Mornings
    Bar x8 x1
    40kg x6 x1
    50kg x6 x3

    4) Side Bends (holding plate)
    20kg x10 x2 (each side)

    5) Swiss Ball Leg Curl
    BW x20 x1
    WS4B / Strength & Athletic Training Log: http://forum.bodybuilding.com/showthread.php?t=147264393
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  4. #34
    Registered User vongSTAA's Avatar
    Join Date: Sep 2010
    Location: Sydney, NSW, Australia
    Age: 21
    Stats: 5'6", 145 lbs
    Posts: 170
    Rep Power: 23
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    I've been sick for two weeks now and been incapable of training hence the lack of workouts being logged. Also I've realised I can't really balance 4 days a week + this style of training atm since I'm so packed with uni since I have finals in a month plus will be busy with a lot of social commitments so I'm going to do Jason Ferruggia's MGS program for awhile which is just 3 upper and 3 lower days per fortnight. Also it's a lot simpler in terms of the rep and set range. At this point I'm pretty much just doing warm-up sets followed by 2 work sets of 5-8 for the most part. Today's workout:

    Intermediate - Phase 1 - Week 1/8
    Day 1 (Upper Body 1)
    Warm-up
    - Foam Rolling (lower & upper back, lats, chest and triceps)
    - Arm Swings
    - Shoulder Circles
    - Elbow Circles
    - Wrist Circles
    - Shoulder Twists
    - Scapula Retractions
    - Push-ups
    - Cobras
    - Lying Y-Handcuffs
    - Banded Face Pulls w/ External Rotation
    - Band Pull-Aparts (overhand)
    - Band Shoulder Dislocations
    - Jump Rope (2 min)

    1a) Dumbbell Overhead Press (palms in)
    9kg x6 x1
    14kg x6 x1
    18kg x6 x2
    1b) Chin-up (medium grip)
    BW x4 x2
    BW x8 x1
    BW x7 x1, 90 sec rest

    2a) Weighted Push-up
    BW x6 x1
    10kg x6 x1
    15kg x7 x2
    2b) Incline Dumbbell Row (elbows out)
    7kg x6 x1
    12kg x6 x1
    16kg x6 x2, 90 sec rest
    Not sure if I was doing these right lol.

    3a) Parallel Bar Dip
    BW x8 x2
    3b) Dumbbell Curl
    9kg x6 x2, 60 sec rest

    Notes: I did "extreme stretches" for the main muscle group after finishing the last work set of an exercise e.g. after my last set of dips I did tricep stretches.
    WS4B / Strength & Athletic Training Log: http://forum.bodybuilding.com/showthread.php?t=147264393
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  5. #35
    Registered User vongSTAA's Avatar
    Join Date: Sep 2010
    Location: Sydney, NSW, Australia
    Age: 21
    Stats: 5'6", 145 lbs
    Posts: 170
    Rep Power: 23
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    Intermediate - Phase 1 - Week 1/8
    Day 2 (Lower Body 1)
    Warm-Up
    - Jumping Jacks
    - Seal Jumps
    - Squats
    - Squat to Stands
    - Shoulder Circles
    - Elbow Circles
    - Wrist Circles
    - Shoulder Twists
    - Scapula Retractions
    - Cobras
    - Striders
    - Striders w/ Rotation
    - Hamstring/Hip Flexor Stretch
    - Band Dislocations
    - Backward Rolls into Hamstring Stretch
    - Backward Rolls into Glute Stretch
    - Squat to Forward Lunges
    - Standing Glute Stretch
    - Cradle Walks
    - YTW + Scarecrows
    - 8 Figure Squats
    - Cossack Squats
    - Banded TKE's 1x15
    - Jump Rope (2 min)
    - Hurdle Hops 3x2 (ascending height)

    1) Squats
    Bar x8
    60kg x5
    80kg x3
    95kg x2
    105kg x5 x2, 180 sec rest.
    High-bar and ATG.

    2) 45 Degree Back Extension
    BW x10 x1
    15kg x12 x1
    20kg x10 x1, 120 sec rest.

    3) Dumbbell Shrugs
    18kg's x8 x1
    36kg's x8 x2, 120 sec rest.
    I need to hook grip or chalk up because my grip was slipping a bit.

    4a) 1 Leg Standing Calf Raise
    BW x8 x1
    20kg x8 x2
    BW x12 x1, 60 sec rest.
    4b) EZ Bar Reverse Wrist Curl
    10kg x10 x1
    15kg x8 x1
    10kg x10 x1, 60 sec rest.
    I dropped the weight back down to 10kg (just the bar) because I was supposed to hit 2x10-12.

    Notes: I did quad and hamstring stretches straight after squats and back extensions. Also my legs and forearms feel destroyed....
    WS4B / Strength & Athletic Training Log: http://forum.bodybuilding.com/showthread.php?t=147264393
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  6. #36
    Registered User vongSTAA's Avatar
    Join Date: Sep 2010
    Location: Sydney, NSW, Australia
    Age: 21
    Stats: 5'6", 145 lbs
    Posts: 170
    Rep Power: 23
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    I've been doing conditioning on my off days, first off day I did barbell complex (deadlift, row, hang clean, front squat, push press, back squat) 3x6, 90 sec rest and the second off-day I played tough rugby, basketball and did some jump rope.

    Intermediate - Phase 1 - Week 1/8
    Day 3 (Upper Body 2)
    Warm-up
    - Arm Swings
    - Shoulder Circles
    - Elbow Circles
    - Wrist Circles
    - Shoulder Twists
    - Scapula Retractions
    - Push-ups
    - Cobras
    - Lying Y-Handcuffs
    - Banded Face Pulls w/ External Rotation
    - Band Pull-Aparts (overhand)
    - Band Shoulder Dislocations
    - Jump Rope (2 min)

    1a) Pull-up
    BW x4 x1
    BW x7 x2
    1b) Incline Dumbbell Press (30 degrees)
    15kg x8 x1
    25kg x6 x2, 90 sec rest

    2a) 1 Arm Dumbbell Row
    10kg x5 x1
    15kg x5 x1
    20kg x7 x2
    I placed my oppposite hand on an incline bench.
    2b) Barbell Military Press
    Bar x6 x1
    30kg x5 x1
    40kg x5 x2, 90 sec rest

    3a) Incline Dumbbell Curl (75 degrees)
    2kg x5 x1
    4kg x6 x1
    7kg x6 x2
    3b) Close Grip Bench Press (index on smooth)
    20kg x8 x1
    35kg x5 x1
    45kg x8 x2, 60 sec rest

    Notes: I only did the extreme stretches for triceps and biceps because I forgot about it before.[/QUOTE]
    WS4B / Strength & Athletic Training Log: http://forum.bodybuilding.com/showthread.php?t=147264393
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  7. #37
    Registered User vongSTAA's Avatar
    Join Date: Sep 2010
    Location: Sydney, NSW, Australia
    Age: 21
    Stats: 5'6", 145 lbs
    Posts: 170
    Rep Power: 23
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    Intermediate - Phase 1 - Week 2/8
    Day 1 (Lower Body 2)
    Warm-Up
    - Jumping Jacks
    - Seal Jumps
    - Squats
    - Squat to Stands
    - Shoulder Circles
    - Elbow Circles
    - Wrist Circles
    - Shoulder Twists
    - Scapula Retractions
    - Cobras
    - Striders
    - Striders w/ Rotation
    - Hamstring/Hip Flexor Stretch
    - Band Pull-aparts
    - Band Dislocations
    - Backward Rolls into Hamstring Stretch
    - Backward Rolls into Glute Stretch
    - Squat to Forward Lunges
    - Standing Glute Stretch
    - Cradle Walks
    - YTW + Scarecrows
    - 8 Figure Squats
    - Cossack Squats
    - Banded TKE's 1x15
    - Jump Rope (2 min)
    - Hurdle Hops 2x3 (ascending height)

    1) Squat
    Bar x8
    60kg x5
    80kg x3
    95kg x2
    107.5kg x5 x2, 180 sec rest.
    High-bar and ATG.

    2) Rack Deadlift (knee height)
    60 x8
    80kg x5
    100kg x3
    110kg x6
    115kg x8, 120 sec rest.
    Hook grip all sets. My grip slipped on 110kg so I decided to chalk up on the next set and increase the weight a bit. I could definitely do more if I chalked earlier. Will try 120kg 2x5-8 next time.

    3a) Leg Press Calf Raise
    60kg x10 x1
    80kg x15 x2
    60kg x20 x1, 60 sec rest.
    Weight only includes the plates, no idea how much the machine weighs. I was supposed to seated calf raises but there was no machine at the gym I was training at so I used the leg press instead, only I realised it wasn't really a good choice since my knee isn't at a 90 degree angle like it is with seated. Held bottom position for a few seconds every rep and had slight knee flexion at the bottom.
    3b) Behind the Back Barbell Wrist Curl
    20kg x10 x1
    30kg x10 x2, 60 sec rest.
    Not sure if I did these right...

    4) 1 Arm Kettlebell Farmers Walk
    24kg x20m x2, 60 sec rest.

    Notes: I forgot to the extreme stretches.
    Last edited by vongSTAA; 10-21-2012 at 06:28 AM.
    WS4B / Strength & Athletic Training Log: http://forum.bodybuilding.com/showthread.php?t=147264393
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  8. #38
    Registered User vongSTAA's Avatar
    Join Date: Sep 2010
    Location: Sydney, NSW, Australia
    Age: 21
    Stats: 5'6", 145 lbs
    Posts: 170
    Rep Power: 23
    vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000)
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    Intermediate - Phase 1 - Week 2/8
    Day 2 (Upper Body 1)
    Warm-up
    - Foam Rolling (lower & upper back and lats)
    - Arm Swings
    - Shoulder Circles
    - Elbow Circles
    - Wrist Circles
    - Shoulder Twists
    - Scapula Retractions
    - Push-ups
    - Cobras
    - Lying Y-Handcuffs
    - Banded Face Pulls w/ External Rotation
    - Band Pull-Aparts (overhand)
    - Band Shoulder Dislocations

    1a) Dumbbell Overhead Press (palms in)
    9kg x8 x1
    18kg x6 x2
    1b) Chin-up (medium grip)
    BW x4 x1
    BW x7 x2, 90 sec rest

    2a) Weighted Push-up
    BW x8 x1
    15kg x8 x2
    2b) Incline Dumbbell Row (elbows out)
    9kg x8 x1
    16kg x6 x2, 90 sec rest

    3a) Parallel Bar Dip
    BW x6 x1
    10kg x6 x2
    3b) Dumbbell Curl
    8kg x6 x2, 60 sec rest
    Decreased weight to focus on ROM more.

    Notes: Extreme stretches for chest, mid back & biceps. Forgot about the rest[/QUOTE]
    WS4B / Strength & Athletic Training Log: http://forum.bodybuilding.com/showthread.php?t=147264393
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  9. #39
    Registered User vongSTAA's Avatar
    Join Date: Sep 2010
    Location: Sydney, NSW, Australia
    Age: 21
    Stats: 5'6", 145 lbs
    Posts: 170
    Rep Power: 23
    vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000)
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    Intermediate - Phase 1 - Week 2/8
    Day 3 (Lower Body 1)
    Warm-up
    - Foam Rolling (IT band, abductors, glutes, lower & upper back)
    - Jumping Jacks
    - Seal Jumps
    - Squats
    - Squat to Stands
    - Shoulder Circles
    - Elbow Circles
    - Wrist Circles
    - Shoulder Twists
    - Cobras
    - Striders
    - Striders w/ Rotation
    - Hamstring/Hip Flexor Stretch
    - Lying Y Handcuffs
    - Band Dislocations
    - Backward Rolls into Hamstring Stretch
    - Backward Rolls into Glute Stretch
    - Squat to Forward Lunges
    - Standing Glute Stretch
    - Cradle Walks
    - 8 Figure Squats
    - Cossack Squats
    - Jump Rope (2 min)
    - Hurdle Hops 1x5 30"

    1) Weighted Hurdle Hops (10kg vest)
    30" x3
    34" x3
    38" x3, 90 sec rest.
    I probably started too high and/or heavy.

    2) Bulgarian Split Squat (rear foot elevated on chair)
    BW x8
    10kg vest x8
    20kg vest x8
    20kg vest + 12kg KB x8 x2, 120 sec rest.

    3) Kettlebell Swing
    12kg x10
    24kg x10 x2, 120 sec rest.

    4) Standing 1 Leg Calf Raise
    BW x10
    20kg vest x8 x2
    BW x 20
    Slight knee flexion at bottom and held it for 1-3 seconds.

    5) Plank
    BW x30 sec
    20kg vest x30 sec x2, 90 sec rest.
    WS4B / Strength & Athletic Training Log: http://forum.bodybuilding.com/showthread.php?t=147264393
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  10. #40
    Registered User vongSTAA's Avatar
    Join Date: Sep 2010
    Location: Sydney, NSW, Australia
    Age: 21
    Stats: 5'6", 145 lbs
    Posts: 170
    Rep Power: 23
    vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000)
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    Intermediate - Phase 1 - Week 3/8
    Day 1 (Upper Body 2)
    Warm-up
    - Foam Rolling (upper back, lower back, chest & lats)
    - Arm Swings
    - Shoulder Circles
    - Elbow Circles
    - Wrist Circles
    - Shoulder Twists
    - Scapula Retractions
    - Cobras
    - Lying Y-Handcuffs
    - Banded Face Pulls w/ External Rotation
    - Band Pull-Aparts (overhand)
    - Band Shoulder Dislocations

    1a) Pull-up
    BW x4 x1
    BW x7 x2, 90 sec rest
    1b) Incline Dumbbell Press (30 degrees)
    12kg x8 x1
    24kg x6 x2, 90 sec rest

    2a) 1 Arm Dumbbell Row
    10kg x5 x1
    16kg x5 x1
    20kg x7 x2, 90 sec rest
    Was definitely stricter than last time.
    2b) Barbell Military Press
    Bar x6 x1
    30kg x4 x1
    40kg x6 x2, 90 sec rest

    3a) Incline Dumbbell Curl (60 degrees)
    3kg x6 x1
    5kg x6 x1
    7kg x6 x1
    8kg x6 x1, 60 sec rest
    3b) Close Grip Bench Press (index on smooth)
    20kg x8 x1
    40kg x5 x1
    50kg x6 x2, 60 sec rest

    Notes: I did extreme stretches for everything except shoulders.
    WS4B / Strength & Athletic Training Log: http://forum.bodybuilding.com/showthread.php?t=147264393
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  11. #41
    Registered User vongSTAA's Avatar
    Join Date: Sep 2010
    Location: Sydney, NSW, Australia
    Age: 21
    Stats: 5'6", 145 lbs
    Posts: 170
    Rep Power: 23
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    Intermediate - Phase 1 - Week 3/8
    Day 2 (Lower Body 2)
    Warm-Up
    - Foam Rolling (IT band, abductors, glutes, lower & upper back)
    - Jumping Jacks
    - Seal Jumps
    - Squats
    - Squat to Stands
    - Shoulder Circles
    - Elbow Circles
    - Wrist Circles
    - Shoulder Twists
    - Cobras
    - Striders
    - Striders w/ Rotation
    - Hamstring/Hip Flexor Stretch
    - Band Dislocations
    - Backward Rolls into Hamstring Stretch
    - Backward Rolls into Glute Stretch
    - Squat to Forward Lunges
    - Standing Glute Stretch
    - Cradle Walks
    - YTW + Scarecrows
    - 8 Figure Squats
    - Cossack Squats
    - Banded TKE's 1x15
    - Jump Rope (2 min)
    - Box Jumps 1x3 24", 1x3 36"

    1) Squat
    Bar x10
    60kg x5
    80kg x4
    100kg x2
    110kg x5 x2, 180 sec rest.
    High-bar and ATG.

    2) Rack Deadlift (above knee height)
    60 x8
    80kg x5
    100kg x5
    120kg x4
    130kg x7
    135kg x7, 120 sec rest.
    Hook grip first 5 sets. I chalked up at 120kg and mixed grip last set.

    3a) Seated Calf Raise (calf block + barbell on lower/mid thigh)
    20kg x10 x1
    40kg x10 x1
    50kg x15 x2
    30kg x20 x1, 60 sec rest
    I'll probably try 60kg next time, this was fairly easy even with a 1-3 second hold at the bottom and doing slow-ish reps.
    3b) Behind the Back Barbell Wrist Curl
    20kg x10 x1
    30kg x10 x1
    40kg x10 x2, 60 sec rest

    4) Ab Wheel Rollout (kneeling)
    BW x6 x2, 90 sec rest.
    Held bottom position for 1-2 seconds.

    Notes: I didn't do any extreme stretches and did an extra 2 sets of swiss ball hamstring curls and neutral grip pull-ups (sub max reps) at the end.
    WS4B / Strength & Athletic Training Log: http://forum.bodybuilding.com/showthread.php?t=147264393
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  12. #42
    Registered User vongSTAA's Avatar
    Join Date: Sep 2010
    Location: Sydney, NSW, Australia
    Age: 21
    Stats: 5'6", 145 lbs
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    Intermediate - Phase 1 - Week 3/8
    Day 3 (Upper Body 1)
    Warm-up
    - Foam Rolling (lower & upper back and lats)
    - Arm Swings
    - Shoulder Circles
    - Elbow Circles
    - Wrist Circles
    - Shoulder Twists
    - Scapula Retractions
    - Push-ups
    - Cobras
    - Lying Y-Handcuffs
    - Banded Face Pulls w/ External Rotation
    - Band Pull-Aparts (overhand)
    - Band Shoulder Dislocations

    1a) Dumbbell Overhead Press (palms in)
    8kg x8
    14kg x6
    18kg x7 x2, 90 sec rest
    1b) Pull-up (wider than shoulder)
    BW x3 x2
    BW x7 x2, 90 sec rest
    I was supposed to do chin-ups but forgot lol. Better form then last time though.

    2a) Weighted Push-up
    BW x8 x1
    15kg x8 x2, 90 sec rest
    Thought I did 7 last time so only aimed for 9 to beat it, but I guess I was wrong. I'll increase weight next time.
    2b) Incline Dumbbell Row (elbows out)
    10kg x8 x1
    16kg x7 x2, 90 sec rest

    3a) Parallel Bar Dip
    BW x8 x1
    15kg x5 x2, 60 sec rest
    3b) Dumbbell Curl
    8kg x7 x2, 60 sec rest

    4) Dip Bar Leg Raises
    BW x9 x2, 60-90 sec rest

    Notes: Extreme stretches for chest, mid back & triceps. Forgot about the rest
    Last edited by vongSTAA; 11-01-2012 at 03:57 AM.
    WS4B / Strength & Athletic Training Log: http://forum.bodybuilding.com/showthread.php?t=147264393
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  13. #43
    Registered User vongSTAA's Avatar
    Join Date: Sep 2010
    Location: Sydney, NSW, Australia
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    My training week already ended but I felt like training tonight, but wasn't up for only conditioning so I decided to do an improvised lower body workout.

    Warm-Up
    - Foam Rolling (IT band, abductors, glutes, lower & upper back)
    - Jumping Jacks
    - Seal Jumps
    - Squats
    - Squat to Stands
    - Shoulder Circles
    - Elbow Circles
    - Wrist Circles
    - Shoulder Twists
    - Cobras
    - Striders
    - Striders w/ Rotation
    - Hamstring/Hip Flexor Stretch
    - Band Dislocations
    - Backward Rolls into Hamstring Stretch
    - Backward Rolls into Glute Stretch
    - Squat to Forward Lunges
    - Standing Glute Stretch
    - Cradle Walks
    - 8 Figure Squats
    - Cossack Squats
    - YTW + Scarecrows
    - Banded TKE's 1x15
    - Jump Rope (2 min)

    1) Box Jumps
    24" x5
    36" x3
    40" x2
    42" x2
    43" x2, 60 sec rest

    2) Box Squats w/ Bands (just below parallel)
    Bar + light band x5 x2
    40kg + light band x3
    60kg + light band x3
    80kg + light band x3
    90kg + light band x3
    100kg + light band x3
    110kg + light band x2, 60-90 sec rest

    3) Kneeling Sprints
    BW x5 (each side), 60-90 sec rest

    4) 1 Arm Kettlebell Farmers Walk
    24kg x20m x3, 60-90 sec rest

    5) Leg Press Calf Raise
    40kg x10
    60kg x8
    80kg x6
    100kg x6
    120kg x8 x2
    40kg x15, 60 sec rest
    Slight knee flexion and held bottom position for 2-6 seconds.
    WS4B / Strength & Athletic Training Log: http://forum.bodybuilding.com/showthread.php?t=147264393
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  14. #44
    Registered User vongSTAA's Avatar
    Join Date: Sep 2010
    Location: Sydney, NSW, Australia
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    Intermediate - Phase 1 - Week 4/8
    Day 1 (Lower Body 1)
    Warm-Up
    - Foam Rolling (IT band, abductors, glutes, lower & upper back, calves quads & hamstrings)
    - Jumping Jacks
    - Seal Jumps
    - Squats
    - Squat to Stands
    - Shoulder Circles
    - Elbow Circles
    - Wrist Circles
    - Shoulder Twists
    - Scapula Retractions
    - Cobras
    - Striders
    - Striders w/ Rotation
    - Hamstring/Hip Flexor Stretch
    - Band Dislocations
    - Backward Rolls into Hamstring Stretch
    - Backward Rolls into Glute Stretch
    - Squat to Forward Lunges
    - Standing Glute Stretch
    - Cradle Walks
    - YTW + Scarecrows
    - 8 Figure Squats
    - Cossack Squats
    - Banded TKE's 2x15, 1st set: 1 light band, 2nd set: 2 light bands
    - Jump Rope (2 min)
    - Box jumps: 24" 1x5, 36" 1x3, 40" 1x3

    1) Squats
    Bar x8
    60kg x5
    80kg x4
    100kg x2
    110kg x6 x2, 180 sec rest.
    High bar and ATG.

    2) Single Leg Romanian Deadlift
    Bar x8
    40kg x6
    60kg x5 x2, 120 sec rest.
    I did Single Leg RDL instead because someone was taking ages on the 45 degree back extension. On half the reps I lowered with both legs, I probably need to go a bit lighter first.

    3) Dumbbell Shrugs
    18kg's x10 x1
    36kg's x7 x2, 120 sec rest.
    Held top position for 1-3 seconds. Grip was slipping a bit, probably use chalk or straps next time.

    4a) 1 Leg Standing Calf Raise
    BW x10 x1
    18kg x8 x1
    28kg x8 x2
    BW x15 x1, 60 sec rest.
    Held bottom position for 2 seconds +, even longer on the final back-off set.
    4b) EZ Bar Reverse Wrist Curl
    EZ Bar x4-6 x2
    EZ Bar x10 x2, 60 sec rest.

    I did 2 supersets of KB push-ups w/ feet elevated and TRX inverted rows.
    WS4B / Strength & Athletic Training Log: http://forum.bodybuilding.com/showthread.php?t=147264393
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  15. #45
    Registered User vongSTAA's Avatar
    Join Date: Sep 2010
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    Intermediate - Phase 1 - Week 4/8
    Day 2 (Upper Body 2)
    Warm-up
    - Foam Rolling (IT band, glutes, abductors, lower back, upper back & lats)
    - Arm Swings
    - Shoulder Circles
    - Elbow Circles
    - Wrist Circles
    - Shoulder Twists
    - Squats
    - Scapula Retractions
    - Push-ups
    - Cobras
    - Lying Y-Handcuffs
    - Banded Face Pulls w/ External Rotation
    - Band Pull-Aparts (underhand)
    - Band Shoulder Dislocations

    1a) Pull-up
    BW x3 x2
    BW x8 x2, 90 sec rest
    1b) Incline Dumbbell Press (30 degrees)
    10kg x8
    18kg x4
    26kg x5 x2, 90 sec rest

    2a) 1 Arm Dumbbell Row
    10kg x8 x1
    16kg x4 x1
    22kg x6 x2, 90 sec rest
    2b) Barbell Military Press
    Bar x6 x1
    32.5kg x4 x1
    42.5kg x5 x2, 90 sec rest

    3a) Incline Dumbbell Curl (60 degrees)
    5kg x6
    7kg x4
    9kg x5 x2, 60 sec rest
    [i]I should of stuck with 8kg, I forgot I only did 6 reps with it last time lol.[I]
    3b) Close Grip Bench Press (index on smooth)
    20kg x8 x1
    40kg x5 x1
    50kg x7 x2, 60 sec rest
    I did the same weight again because I thought I did less last time. Will increase to 55kg next time.

    4) Ab Wheel Rollout (kneeling)
    BW x7 x2, 90 sec rest
    Held bottom position for 1-3 seconds and kept my elbows bent so I could focus on using my core to stabilise.

    Notes: I only did extreme stretches for triceps and biceps..
    WS4B / Strength & Athletic Training Log: http://forum.bodybuilding.com/showthread.php?t=147264393
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  16. #46
    Registered User vongSTAA's Avatar
    Join Date: Sep 2010
    Location: Sydney, NSW, Australia
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    Stats: 5'6", 145 lbs
    Posts: 170
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    I had 2 recovery & conditioning workouts yesterday, both about 4 hrs from each other.

    Recovery & Upper Body Circuit
    Warm-up
    - Foam rolling (everywhere)
    - Various warm-up, dynamic & mobility exercises (primary focus on upper body)

    Bodyweight Circuit: "Elementary School" (from Diesel Crew's Body Armor Manual), 60-90 sec rest in between circuits
    1a) Ring Push-ups (close grip and slightly angled outwards, triceps very close to sides throughout movement) x8-10
    1b) Pull-ups (thumbless and thick bar) x4-5
    Repeated 4 times.
    2a) Squat Jumps x10
    2b) Backward Lunge x10 (each side)
    Repeated 4 times.

    Recovery & Conditioning
    Warm-up
    - Foam rolling (everywhere)
    - Static stretching (hip flexor, cossack squat, lying glute leg wrap, anterior shoulder/pec, rear delt/lats and levator scapulae)
    - Knee drives (ankle mobility)
    - Thoracic mobility
    - Lunge matrix
    - Overhead squat (holding band)
    - Scapula push-ups
    - Lying Y-handcuffs
    - Band dislocations
    - Band pull-aparts

    Jump Rope
    - 30 secs on, 30 secs off x5
    Mostly alternating 1 legged jumping.
    WS4B / Strength & Athletic Training Log: http://forum.bodybuilding.com/showthread.php?t=147264393
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  17. #47
    Registered User vongSTAA's Avatar
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    Intermediate - Phase 1 - Week 4/8
    Day 3 (Lower Body 2)
    Warm-Up
    - Foam Rolling (IT band, abductors, glutes, lower & upper back)
    - Jumping Jacks
    - Arm Crosses
    - Arm Swings
    - Squats
    - Squat to Stand
    - Elbow Circles
    - Wrist Circles
    - Scapula Retractions
    - Cobras
    - Striders
    - Striders w/ Rotation
    - Hamstring/Hip Flexor Stretch
    - Band Dislocations
    - Backward Rolls into Hamstring Stretch
    - Backward Rolls into Glute Stretch
    - Squat to Forward Lunges
    - Standing Glute Stretch
    - Cradle Walks
    - YTW + Scarecrows
    - 8 Figure Squats
    - Cossack Squats
    - Banded TKE's 1x15 (light), 1x10 (2x light)

    1) Box Jumps
    24" 1x3
    36" 1x3
    40" 1x2
    42" 1x2
    44" 3x0
    42" 1x1
    I had a few failed attempts at 44", it was more of a mental thing to be honest. Even though i've cleared that before.

    2) Squat
    Bar x8
    60kg x5
    80kg x5
    100kg x3
    112.5kg x5 x2, 180 sec rest.
    High-bar and ATG.

    3) Rack Deadlift (above knee height)
    60 x5
    80kg x5
    100kg x3
    120kg x3
    130kg x3
    140kg x6 x2, 120 sec rest.
    Hook grip first 3 sets. Straps 120kg onwards (forgot my chalk).

    4a) Seated Calf Raise
    Bar x10
    40kg x10
    60kg x12 x2
    40kg x20, 60 sec rest
    Really focused on achieving full ROM and holding that bottom position for awhile, 2-6 secs.
    4b) Behind the Back Barbell Wrist Curl
    20kg x10
    30kg x6
    32.5kg x10, 60 sec rest.

    5) Dumbbell Side Bends
    22kg x10 (each side) x2, 60 sec rest.
    WS4B / Strength & Athletic Training Log: http://forum.bodybuilding.com/showthread.php?t=147264393
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  18. #48
    Registered User vongSTAA's Avatar
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    Intermediate - Phase 1 - Week 5/8
    Day 1 (Upper Body 1)
    Warm-up
    - Foam Rolling (lower & upper back, chest and lats)
    - Arm Swings
    - Shoulder Circles
    - Elbow Circles
    - Wrist Circles
    - Shoulder Twists
    - Scapula Retractions
    - Push-ups
    - Cobras
    - Lying Y-Handcuffs
    - Banded Face Pulls w/ External Rotation
    - Band Pull-Aparts (overhand)
    - Band Shoulder Dislocations

    1a) Dumbbell Overhead Press (palms in)
    10kg x8
    16kg x6
    20kg x5 x2, 90 sec rest
    1b) Chin-up (medium grip)
    BW x5 x1
    5kg x5 x1
    10kg x5 x2, 90 sec rest

    2a) Weighted Push-up
    BW x10 x1
    10kg x5 x1
    20kg x5 x2, 90 sec rest
    2b) Cable Face Pull
    10kg x8 x1
    17.5kg x6 x1
    24.?kg x6 x2, 90 sec rest
    I did face pulls instead because all the incline benches were taken.

    3a) Parallel Bar Dip
    BW x6 x1
    10kg x5 x1
    15kg x5 x2, 60 sec rest
    I didn't realise I did 15kg last time so I didn't aim to do more than 5 reps.
    3b) Dumbbell Curl
    5kg x8 x1
    7kg x6 x1
    9kg x6 x2, 60 sec rest

    4) Ab Wheel Rollout (Kneeling)
    BW x8 x2, 60-90 sec rest

    5) Jump Rope
    30 sec on, 30 sec off x6
    Mostly alternating one legged hopping and some criss crosses.

    Notes: I did the extreme stretches for everything.
    WS4B / Strength & Athletic Training Log: http://forum.bodybuilding.com/showthread.php?t=147264393
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  19. #49
    Registered User mudbound's Avatar
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    mudbound is a name known to all. (+5000) mudbound is a name known to all. (+5000) mudbound is a name known to all. (+5000) mudbound is a name known to all. (+5000) mudbound is a name known to all. (+5000) mudbound is a name known to all. (+5000) mudbound is a name known to all. (+5000) mudbound is a name known to all. (+5000) mudbound is a name known to all. (+5000) mudbound is a name known to all. (+5000) mudbound is a name known to all. (+5000)
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    Have you been noticing good change with this program?
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  20. #50
    Registered User vongSTAA's Avatar
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    vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000)
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    Originally Posted by mudbound
    Have you been noticing good change with this program?
    Which program are you referring to? I have positive results/feedback about both programs, WS4B3 is great because of all the flexibility, variety and choice you get. Just make sure it balances well (movements and exercises) and helps you towards your specific goals.


    Intermediate - Phase 1 - Week 5/8
    Day 2 (Lower Body 3)
    Warm-Up
    - Foam Rolling (IT band, abductors, glutes, calves lower & upper back, )
    - Jumping Jacks
    - Arm Crosses
    - Squats
    - Squat to Stands
    - Arm Swings (circles)
    - Elbow + Wrist Circles
    - Wrist Cricles
    - Scapula Retractions
    - Cobras
    - Striders
    - Striders w/ Rotation
    - Hamstring/Hip Flexor Stretch
    - Backward Rolls into Hamstring Stretch
    - Backward Rolls into Glute Stretch
    - Squat to Forward Lunges
    - Standing Glute Stretch
    - Cradle Walks
    - YTW + Scarecrows
    - 8 Figure Squats
    - Cossack Squats
    - Banded TKE's 2x15, 1st set: 1 light band, 2nd set: 2 light bands
    - Jump Rope (2 min)

    1) Hang Clean & Jerk
    Bar x5
    30kg x2 x2
    35kg x2 x2
    40kg x2 x2
    45kg x1 x2
    50kg x1 x2
    55kg x1 x2
    60kg x1 x1, 30-60 sec rest
    I stopped at 60kg since it started getting a bit heavy.

    2) Front Squat
    Bar x8
    50kg x5
    70kg x3
    80kg x5 x2, 180 sec rest
    This was only moderately heavy.

    3) 45 Degree Back Extension
    BW x10
    10kg x10
    20kg x12 x2, 120 sec rest

    4a) 1 Leg Standing Calf Raise
    BW x10
    20kg x6
    30kg x8 x2,
    20kg x15, 60 sec rest
    4b) EZ Bar Reverse Wrist Curl
    Bar x6
    Bar + 2.5kg x10 x2, 60 sec rest

    [u]5a) TRX Inverted Rows
    BW x6 x2, 60 sec rest
    5b) Kettlebell Push-ups (w/ feet elevated)
    BW x8 x2, 60 sec rest
    WS4B / Strength & Athletic Training Log: http://forum.bodybuilding.com/showthread.php?t=147264393
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  21. #51
    Registered User vongSTAA's Avatar
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    Intermediate - Phase 1 - Week 5/8
    Day 3 (Upper Body 2)
    Warm-up
    - Foam Rolling (lower back, upper back & lats)
    - Jumping Jacks
    - Arm Swings
    - Shoulder Circles
    - Elbow Circles
    - Wrist Circles
    - Shoulder Twists
    - Squats
    - Scapula Retractions
    - Push-ups
    - Cobras
    - Lying Y-Handcuffs
    - Banded Face Pulls w/ External Rotation
    - Band Pull-Aparts (underhand)
    - Band Shoulder Dislocations

    1a) Pull-up
    BW x4-5 x2
    5kg x6 x2, 90 sec rest
    1b) Incline Dumbbell Press (30 degrees)
    10kg x8
    18kg x6
    26kg x5 x2, 90 sec rest

    2a) 1 Arm Dumbbell Row
    10kg x8 x1
    16kg x4 x1
    22kg x7 x2, 90 sec rest
    2b) Barbell Military Press
    Bar x6 x1
    35kg x5 x1
    45kg x5 x2, 90 sec rest

    3a) Incline Dumbbell Curl (75 degrees)
    5kg x6
    7kg x6
    9kg x6 x2, 60 sec rest
    3b) Close Grip Bench Press (index on smooth)
    20kg x8 x1
    40kg x6 x1
    55kg x6 x2, 60 sec rest

    4) Ab Wheel Rollout (kneeling)
    BW x5 x2, 90 sec rest
    Held bottom position for 1-3 seconds and kept my elbows bent so I could focus on using my core to stabilise.

    5) Jump Rope
    - 15 secs on, 15 secs off x7

    Notes: I did extreme stretches for everything.
    WS4B / Strength & Athletic Training Log: http://forum.bodybuilding.com/showthread.php?t=147264393
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  22. #52
    Registered User vongSTAA's Avatar
    Join Date: Sep 2010
    Location: Sydney, NSW, Australia
    Age: 21
    Stats: 5'6", 145 lbs
    Posts: 170
    Rep Power: 23
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    Intermediate - Phase 1 - Week 5/8
    Day 1 (Lower Body 2)
    Warm-Up
    - Foam Rolling (IT band, abductors, glutes, lower & upper back, chest and lats)
    - Jumping Jacks
    - Arm Crosses
    - Arm Swings
    - Squats
    - Squat to Stands
    - Elbow Circles
    - Wrist Circles
    - Cobras
    - Push-ups
    - Striders
    - Striders w/ Rotation
    - Hamstring/Hip Flexor Stretch
    - Lying Y-Handcuffs
    - Band Dislocations
    - Backward Rolls into Hamstring Stretch
    - Backward Rolls into Glute Stretch
    - Squat to Forward Lunges
    - Standing Glute Stretch
    - Cradle Walks
    - YTW + Scarecrows
    - 8 Figure Squats
    - Cossack Squats
    - Banded TKE's 2x10-15 (1st set: light band, 2nd set: 2x light band)
    - Kneeling Jump into Box Jump: 24" 5x1, 36" 3x1

    1) Squat
    Bar x10
    60kg x5
    80kg x5
    100kg x3
    110kg x1
    115kg x4 x2, 180 sec rest.
    High-bar and ATG. I should have at least gotten the 5th rep on the 1st set but I sort of gave up early through the lift.

    2) Rack Deadlift (above knee height)
    60 x8
    100kg x5
    120kg x5
    140kg x3
    150kg x5 x2, 120 sec rest.
    Hook grip first 3 sets. Chalk 120kg onwards.. Mixed grip 140kg onwards.

    [u]3a) Kettlebell Push-ups (feet elevated)
    BW x10-12 x3, 60 sec rest
    3b) TRX Inverted Rowsl
    BW x6-8 xs2, 60 sec rest

    4) Leg Raises
    BW x8-9 x2, 90 sec rest

    5) Jump Rope
    15 secs on, 15 secs off x8

    Notes: I decided to skip the calves and forearms do a bit of upper body instead because I haven't trained in like 4+ days (exams) and won't be able to until next week (busy weekend).
    WS4B / Strength & Athletic Training Log: http://forum.bodybuilding.com/showthread.php?t=147264393
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  23. #53
    Registered User vongSTAA's Avatar
    Join Date: Sep 2010
    Location: Sydney, NSW, Australia
    Age: 21
    Stats: 5'6", 145 lbs
    Posts: 170
    Rep Power: 23
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    Intermediate - Phase 1 - Week 6/8
    Day 1 (Upper Body 1)
    Warm-up
    - Foam Rolling (lower & upper back, chest and lats)
    - Arm Swings
    - Shoulder Circles
    - Elbow Circles
    - Wrist Circles
    - Shoulder Twists
    - Scapula Retractions
    - Push-ups
    - Cobras
    - Lying Y-Handcuffs
    - Banded Face Pulls w/ External Rotation
    - Band Pull-Aparts (overhand)
    - Band Shoulder Dislocations

    1a) Dumbbell Overhead Press (palms in)
    10kg x8
    16kg x8 x2, 90 sec rest
    1b) Chin-up (close grip)
    BW x4
    BW x8 x2, 90 sec rest

    2a) Weighted Push-up
    BW x8
    10kg x8 x2, 90 sec rest
    2b) Incline Dumbbell Row (elbow outs)
    8kg x8
    14kg x6 x2, 90 sec rest

    3a) Parallel Bar Dip
    BW x5
    BW x8 x2, 60 sec rest
    3b) Dumbbell Curl
    4kg x8 x1
    7kg x6 x2, 60 sec rest

    5) Jump Rope
    30 sec on, 30 sec off x6
    Mostly alternating one legged hopping and some criss crosses.

    Notes: I did the extreme stretches for everything except lats and shoulders.
    WS4B / Strength & Athletic Training Log: http://forum.bodybuilding.com/showthread.php?t=147264393
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  24. #54
    Registered User vongSTAA's Avatar
    Join Date: Sep 2010
    Location: Sydney, NSW, Australia
    Age: 21
    Stats: 5'6", 145 lbs
    Posts: 170
    Rep Power: 23
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    Intermediate - Phase 1 - Week 6/8
    Day 2 (Lower Body 3)
    Warm-Up
    - Foam Rolling (IT band, abductors, glutes, lower & upper back, )
    - Jumping Jacks
    - Arm Crosses
    - Squats
    - Squat to Stands
    - Shoulder Circles
    - Elbow Circles
    - Wrist Cricles
    - Scapula Retractions
    - Cobras
    - Striders
    - Striders w/ Rotation
    - Hamstring/Hip Flexor Stretch
    - Backward Rolls into Hamstring Stretch
    - Backward Rolls into Glute Stretch
    - Squat to Forward Lunges
    - Standing Glute Stretch
    - Cradle Walks
    - YTW + Scarecrows
    - 8 Figure Squats
    - Cossack Squats
    - Banded TKE's 2x15, 1st set: 1 light band, 2nd set: 2 light bands
    - Jump Rope (2 min)

    1) Kneeling Jump into Box Jump
    24" x3
    28" x2
    32" x2
    36" x2

    2) Squat
    Bar x8
    60kg x5
    80kg x3
    90kg x2
    100kg x5 x2, 180 sec rest

    3) 45 Degree Back Extension
    BW x10
    15kg x10 x2, 120 sec rest

    4a) Handstand Push-ups
    BW x5-6 x2, 60 sec rest
    4b) Parallel Grip Pull-ups
    BW x5-6 x2, 60 sec rest

    Notes: I cut out calves and forearms and put in a bit of upper body since I won't be able to train for another 3 days.
    WS4B / Strength & Athletic Training Log: http://forum.bodybuilding.com/showthread.php?t=147264393
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  25. #55
    Registered User vongSTAA's Avatar
    Join Date: Sep 2010
    Location: Sydney, NSW, Australia
    Age: 21
    Stats: 5'6", 145 lbs
    Posts: 170
    Rep Power: 23
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    Intermediate - Phase 1 - Week 6/8
    Day 3 (Upper Body 2)
    Warm-up
    - Foam Rolling (lower back, upper back, lats & chest)
    - Arm Swings
    - Shoulder Circles
    - Elbow Circles
    - Wrist Circles
    - Shoulder Twists
    - Scapula Retractions
    - Push-ups
    - Cobras
    - Lying Y-Handcuffs
    - Banded Face Pulls w/ External Rotation
    - Band Pull-Aparts (underhand)
    - Band Shoulder Dislocations

    1a) Pull-up
    BW x3-4 x2
    BW x7 x2, 90 sec rest
    1b) Incline Dumbbell Press (30 degrees)
    10kg x8
    16kg x6
    22kg x7 x2, 90 sec rest

    2a) 1 Arm Dumbbell Row
    10kg x8 x1
    16kg x4 x1
    20kg x6 x2, 90 sec rest
    2b) Barbell Military Press
    Bar x6 x1
    30kg x5 x1
    40kg x5 x2, 90 sec rest

    3a) Incline Dumbbell Curl (75 degrees)
    6kg x6
    7kg x3
    7kg x7 x2, 60 sec rest
    3b) Close Grip Bench Press (index on smooth)
    20kg x8 x1
    35kg x5 x1
    45kg x7 x2, 60 sec rest

    4) Ab Wheel Rollout (kneeling)
    BW x8 x2, 90 sec rest
    WS4B / Strength & Athletic Training Log: http://forum.bodybuilding.com/showthread.php?t=147264393
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  26. #56
    Registered User vongSTAA's Avatar
    Join Date: Sep 2010
    Location: Sydney, NSW, Australia
    Age: 21
    Stats: 5'6", 145 lbs
    Posts: 170
    Rep Power: 23
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    Intermediate - Phase 1 - Week 7/8
    Day 1 (Lower Body 2)
    Warm-Up
    - Foam Rolling (IT band, abductors, glutes, lower & upper back)
    - Jumping Jacks
    - Arm Crosses
    - Arm Swings
    - Squats
    - Squat to Stands
    - Elbow Circles
    - Wrist Circles
    - Cobras
    - Striders
    - Striders w/ Rotation
    - Hamstring/Hip Flexor Stretch
    - Lying Y-Handcuffs
    - Band Dislocations
    - Backward Rolls into Hamstring Stretch
    - Backward Rolls into Glute Stretch
    - Squat to Forward Lunges
    - Standing Glute Stretch
    - Cradle Walks
    - YTW + Scarecrows
    - 8 Figure Squats
    - Cossack Squats
    - Banded TKE's 2x10-15 (1st set: light band, 2nd set: 2x light band)
    - Jump Rope (3-4 rounds of 15-30 secs)

    1) Squat
    Bar x10
    60kg x5
    80kg x5
    95kg x3
    105kg x5 x2, 180 sec rest.

    2) Rack Deadlift (above knee height)
    60 x8
    80kg x5
    100kg x5
    120kg x5
    130kg x7 x2, 120 sec rest.
    Hook grip first 4 sets. Chalk 120kg. Straps 130kg. Felt fairly easy.

    3) Standing 1 Legged Calf Raise
    BW x10
    14kg x8
    22kg x8 x2, 90 sec rest
    14kg x15

    4a) Kettlebell Push-ups (only hands elevated)
    BW x10 x3
    4b) Inverted Rows (underhand)
    BW x6 x3
    WS4B / Strength & Athletic Training Log: http://forum.bodybuilding.com/showthread.php?t=147264393
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  27. #57
    Registered User vongSTAA's Avatar
    Join Date: Sep 2010
    Location: Sydney, NSW, Australia
    Age: 21
    Stats: 5'6", 145 lbs
    Posts: 170
    Rep Power: 23
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    Intermediate - Phase 1 - Week 7/8
    Day 2 (Upper Body 1)
    Warm-up
    - Foam Rolling (lower & upper back, chest and lats)
    - Arm Swings
    - Shoulder Circles
    - Elbow Circles
    - Wrist Circles
    - Shoulder Twists
    - Scapula Retractions
    - Push-ups
    - Cobras
    - Lying Y-Handcuffs
    - Banded Face Pulls w/ External Rotation
    - Band Pull-Aparts (overhand)
    - Band Shoulder Dislocations

    1a) Dumbbell Overhead Press (palms in)
    10kg x8
    14kg x6
    18kg x6 x2, 90 sec rest
    1b) Chin-up (medium grip)
    BW x4 x2
    5kg x6 x2, 90 sec rest

    2a) Weighted Push-up
    BW x8
    15kg x8 x2, 90 sec rest
    2b) Incline Dumbbell Row (elbows out)
    8kg x10
    14kg x7 x2, 90 sec rest

    3a) Parallel Bar Dip
    BW x8
    10kg x6 x2, 60 sec rest
    3b) Dumbbell Curl
    5kg x8 x1
    8kg x7 x2, 60 sec rest

    Notes: I did the extreme stretches for everything except shoulders.
    WS4B / Strength & Athletic Training Log: http://forum.bodybuilding.com/showthread.php?t=147264393
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  28. #58
    Registered User vongSTAA's Avatar
    Join Date: Sep 2010
    Location: Sydney, NSW, Australia
    Age: 21
    Stats: 5'6", 145 lbs
    Posts: 170
    Rep Power: 23
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    Intermediate - Phase 1 - Week 7/8
    Day 3 (Lower Body 1)
    Warm-Up
    - Foam Rolling (IT band, abductors, glutes, lower & upper back, )
    - Jumping Jacks
    - Arm Crosses
    - Squats
    - Squat to Stands
    - Shoulder Circles
    - Elbow Circles
    - Wrist Cricles
    - Cobras
    - Striders
    - Striders w/ Rotation
    - Hamstring/Hip Flexor Stretch
    - Backward Rolls into Hamstring Stretch
    - Backward Rolls into Glute Stretch
    - Squat to Forward Lunges
    - Standing Glute Stretch
    - Cradle Walks
    - YTW + Scarecrows
    - Banded TKE's 1x15
    - Jump Rope (2 min)

    1) Box Jump
    24" x5 x2
    36" x3 x2

    2) Squat
    Bar x10
    60kg x5
    80kg x4
    90kg x3
    100kg x6 x2, 180 sec rest

    3) Bulgarian Split Squat
    BW x10
    12kg x10 x2, 90 sec rest

    4) 45 Degree Back Extension
    BW x10
    15kg x10 x2, 90 sec rest

    5) 1 Arm Kettlebell Farmers Walk
    12kg x20-25m (changed sides after 10m)
    20kg x20-25m x2, 90 sec rest

    Notes: I did some forward and backwards treadmill walking (turned off).
    WS4B / Strength & Athletic Training Log: http://forum.bodybuilding.com/showthread.php?t=147264393
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  29. #59
    Registered User vongSTAA's Avatar
    Join Date: Sep 2010
    Location: Sydney, NSW, Australia
    Age: 21
    Stats: 5'6", 145 lbs
    Posts: 170
    Rep Power: 23
    vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000) vongSTAA is a splendid one to behold. (+10000)
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    Intermediate - Phase 1 - Week 8/8
    Day 1 (Upper Body 2)
    Warm-up
    - Foam Rolling (IT band, abductors, glutes, lower back, upper back, lats & chest)
    - Arm Swings
    - Shoulder Circles
    - Elbow Circles
    - Wrist Circles
    - Shoulder Twists
    - Scapula Retractions
    - Cobras
    - Push-ups
    - Banded Face Pulls w/ External Rotation
    - Band Pull-Aparts (underhand)
    - Band Shoulder Dislocations

    1a) Pull-up
    BW x5
    5kg x5
    10kg x5 x2, 90 sec rest
    1b) Incline Dumbbell Press (30 degrees)
    10kg x8
    16kg x5
    22kg x7 x2, 90 sec rest

    2a) 1 Arm Dumbbell Row
    10kg x8 x1
    16kg x4 x1
    20kg x7 x2, 90 sec rest
    2b) Barbell Military Press
    Bar x8 x1
    30kg x5 x1
    40kg x5 x2, 90 sec rest

    3a) Incline Dumbbell Curl (75 degrees)
    5kg x8
    6kg x4
    7kg x7 x2, 60 sec rest
    3b) Close Grip Bench Press (index on smooth)
    20kg x8 x1
    40kg x3 x1
    50kg x5 x2, 60 sec rest

    Notes: I did extreme stretching for everything and finished off with some incline lunges on treadmill (incline: 15, speed: 2) and resisted treadmill walking for a few minutes each.
    WS4B / Strength & Athletic Training Log: http://forum.bodybuilding.com/showthread.php?t=147264393
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  30. #60
    Registered User vongSTAA's Avatar
    Join Date: Sep 2010
    Location: Sydney, NSW, Australia
    Age: 21
    Stats: 5'6", 145 lbs
    Posts: 170
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    I felt like doing something different for lower body today...

    Lower Body
    Warm-Up
    - Foam Rolling (IT band, abductors, glutes, lower back, upper back & lats)
    - Jumping Jacks
    - Squats
    - Squat to Stands
    - Shoulder Circles
    - Elbow Circles
    - Wrist Circles
    - Scapula Retractions
    - Cobras
    - Striders
    - Striders w/ Rotation
    - Hamstring/Hip Flexor Stretch
    - Backward Rolls into Hamstring Stretch
    - Backward Rolls into Glute Stretch
    - Squat to Forward Lunges
    - Standing Glute Stretch
    - Cradle Walks
    - 8 Figure Squats
    - Cossack Squats
    - Banded TKE's 2x15 (1st set: 1x light band, 2nd set: 2x light band)
    - Jump Rope (2 min)

    1) Hang Clean
    Bar x5 x2
    30kg x3 x1
    40kg x3 x2
    45kg x3 x1
    50kg x3 x2
    55kg x3 x1
    60kg x1 x3 (I did 3 singles with minimal rest in between aka after each rep I re-racked the bar and restarted my setup)

    2) Box Squat (parallel/just above)
    Bar x8
    60kg x5
    80kg x5
    90kg x3
    100kg x3
    110kg x3

    3) Barbell Step-up (box above knee height)
    20kg x5 x1
    40kg x5 x1
    50kg x5 x3 (each side), 90 sec rest

    4) Ab Wheel Rollout (kneeling)
    BW x8 x2

    5) Bodyweight Circuit
    Squats x20
    Push-ups x10-15
    Pull-ups x5
    - I did this for 3 rounds with minimal rest in between.
    WS4B / Strength & Athletic Training Log: http://forum.bodybuilding.com/showthread.php?t=147264393
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