Football Training Log (Get BIG Or Die Tryin')

[kingmode]

Sunday
Max Effort Lower Bod

A. Deadlift
Bar x12
65kg x10
90kg x5
100kg x5
110kg x3
120kg x3
135kg x3
145kg x3
155kg (341,7lbs) x3 PR!

B. BB Reverse Lunges
55kg x7 (each leg)
55kg x8 (each leg)
55kg x8 (each leg)

C. 45° Hyperextensions
holding 50kg DB x12
holding 50kg DB x12
holding 50kg DB x12

50kg (110,2lbs) DB is the heaviest dumbell my gym has... feels good to be able to use it!

D. Abs circuit
Sprinter Sit Ups 20, Toe Touches 20, V-Ups 20, (forgot to do Crunches at the end..)
Sprinter Sit Ups 20, Toe Touches 20, V-Ups 20, Crunches 20
Sprinter Sit Ups 20, Toe Touches 20, V-Ups 20, Crunches 20

[kingmode]

Wednesday
AM Speed and Power Workout

5-Minute Speed Rope Workout
Warm-up: 2-3 minutes of skipping and dynamic calf stretches
Main Set: Jump as fast and efficiently as possible with 10-15 seconds rest between exercises.
• A-Run: 25 each leg
• Bounce Jump: 25
• A-Run: 25 each leg
• Double Unders: 25 (I suck at Double Unders plus my jump rope doesn't swing properly anymore...)
• A-Run: 25 each leg
• Forward-Straddle: 25
• A-Run: 25 each leg
• Scissors: 25
• A-Run: 25 each leg
• Skier's Jump: 25
• A-Run: 25 each leg

Box Jumps 7x3 (increased height after each set)

Broad Jumps 7x1

PM Max Effort Upper Body

A. Bench Press
Bar x12
40kg x10
50kg x5
60kg x5
70kg x3
80kg x3
90kg (198,4lbs) x3 (barely got 3 reps.. almost failed at the last rep)

I can not describe how disappointed I am!! Going into the workout I thought I'd be able to bench press 95kg x3 easy or maaayybe 100kg x2 or 3 but this is just a huge disappointment. After 17 weeks of hard work I thought I'd be way stronger.

B. Flat DB Bench (palms in)
23kg DB's x17
23kg DB's x16 1/2
Crap, I don't want to go to failure on any exercises but sometimes I just want to complete my goal reps and fail accidently.

C. BB Rows---SS---Rear Delt Flyes
75kg x10--------13kg DB's x12 (Someone used the 14kg DB's..)
75kg x9---------14kg DB's x9
75kg x9---------14kg DB's x9 (bad form on Rear Delt Flyes)
75kg x9---------14kg DB's x9 (really bad form on both exercises on this set!)

D. DB Shrugs
47,5kg DB's x11
47,5kg DB's x11
47,5kg DB's x11
47,5kg DB's x11

E. Seated Incline DB Curls
14kg DB's x10
14kg DB's x10
14kg DB's x10
14kg DB's x10

[kingmode]

Thursday
Came home late from college.. felt tired, sore and destroyed but I try to never skip a lifting workout!

11PM Dynamic Effort Lower Body

A. Hang Clean
Warm Up: 30kg x12
75kg x3
75kg x2
75kg x3
75kg x3
75kg x2
75kg x1
bad form on all sets because I was so tired..

B. DB Reverse Lunges
28kg DB's x9 (each leg)
28kg DB's x9 (each leg)
28kg DB's x8 (each leg)

C. Romanian Deadlift
100kg x8
100kg x8
100kg x8
alternate grip on all sets

D. BB Russian Twists
12,5kg on bar x10 (each side)
12,5kg on bar x10 (each side)
12,5kg on bar x10 (each side)
12,5kg on bar x10 (each side)

I hate Russian Twists!!

[kingmode]

Saturday
AM Speed Workout

- 4 hill sprint variations (8 reps each)

PM Repetition Upper Body

A. Wide Push Ups
Warm up: 10 Wide Push Ups, 10 Close Push Ups, 10 Regular Push Ups
43, 23, 21

B. Chin Ups---SS---Seated DB Power Clean
11----------10kg DB's x8
11----------10kg DB's x8
11----------10kg DB's x8
11----------10kg DB's x8

C. DB Lateral Raises
11kg DB's x8
11kg DB's x8
11kg DB's x8
11kg DB's x8

D. DB Shrugs---SS---One Arm DB Triceps Extension
47,5kg DB's x8--------11kg DB x10 (each arm)
47,5kg DB's x8--------11kg DB x10 (each arm)
47,5kg DB's x8--------11kg DB x10 (each arm)

E. Plate Pinch Grippers
holding two 5kg plates in each hand x max time
holding two 5kg plates in each hand x max time
holding two 5kg plates in each hand x max time

[MatthewChav]

About me
I'm 18 years old and play Safety. I weigh around 160lbs (skinny fat).
I started working out at 12 at home. I did tons of bodyweight exercises and lifted heavy stuff I found around the house. At 15 I joined a gym and got very serious with lifting and training for football.

I had a ton of injuries that prevented me from progressing in the weight room and on the football field. But I never stopped working out. When I had an upper body injury I did lower body workouts and vice versa.
My ultimate goal is to play football at a very high level (AFL, professional football in Europe etc.)..
My goals right now are obviously to get bigger, faster and stronger.

Current Stats
I injured my right calf 10 weeks ago. Wasn't able to walk for 4 weeks and limped badly for 2 weeks. After 8 weeks I was able to sprint again but the injury made all my lifts go way down. My calf has not healed completely but it's enough to lift and do speed work.
So here are the results of my injury:
Bench: 85kg x 5 (187lbs x 5)
Squat: 120kg x 5 (264lbs x 5)

Only Stats I remember from before my calf injury:
Box Squat: 140kg x 5 (308lbs x 5)
Dead Lift: 150kg x 3 (330lbs x 5)

Workout Plan
Westside For Skinny Bastards 3 by Joe Defranco... I'm on this program for 3 weeks now. I used this program before my calf injury too.
I rotate Max Effort Lifts every 3 weeks and all other exercises every 2 weeks.
Right now the speed work I do is not the same as in Joe's article but maybe I will change this in the future.

Any critique and recommendations are welcome.
Let me know if you know better workout programs or twists I can add to my current program.

Sounds great training-wise what you do OP

Will add/give you reps mate

[kingmode]

Sounds great training-wise what you do OP

Will add/give you reps mate

Thank you, I really appreciate it.

[kingmode]

Sunday
Max Effort Lower Body

A. Squats
Bar x12
60kg x10
90kg x5
100kg x5
110kg x3
115kg x3
120kg x3
125kg x3
130kg (286,6lbs) x3 Wasn't as hard as I though it would be.. I think I could've hit 135kg for 3 reps.. maybe. But I didn't want to end up failing at Squats.

B. BB Reverse Lunges
55kg x8 (each leg)
55kg x8 (each leg)
55kg x8 (each leg)

C. 45° Hyperextensions
holding 50kg DB x12
holding 50kg DB x12
holding 50kg DB x12

D. Abs circuit
Sprinter Sit Ups 20, Toe Touches 20, V-Ups 20, Crunches 20
Sprinter Sit Ups 20, Toe Touches 20, V-Ups 20, Crunches 20
Sprinter Sit Ups 20, Toe Touches 20, V-Ups 20, Crunches 20

Those abs circuits burn!!

[kingmode]

Wednesday
AM Speed and Power Workout

5-Minute Speed Rope Workout
Warm-up: 2-3 minutes of skipping and dynamic calf stretches
Main Set: Jump as fast and efficiently as possible with 10-15 seconds rest between exercises.
• A-Run: 25 each leg
• Bounce Jump: 25
• A-Run: 25 each leg
• Double Unders: 16 (maaan, f*** those double unders!)
• A-Run: 25 each leg
• Forward-Straddle: 25
• A-Run: 25 each leg
• Scissors: 25
• A-Run: 25 each leg
• Skier's Jump: 25
• A-Run: 25 each leg

Broad Jumps 7x1

Box Jumps 7x3 (increased height after each set)
I failed on the last jump of my last set and fell like a retard...

PM Max Effort Upper Body

A. Bench Press
Bar x12
40kg x10
50kg x5
60kg x5
70kg x5
80kg x5
85kg x5 (barely got 5 reps, almost failed.. damn!)
I don't what it is with me and bench pressing but I know 2 things.. I suck at benching and this lift went down for no reason!

B. Incline DB Bench
22kg DB's x15
22kg DB's x15

C. DB Row----SS----Seated DB Power Cleans
42,5kg DB x8--------11kg DB's x6
42,5kg DB x8--------11kg DB's x6
42,5kg DB x8--------11kg DB's x6
42,5kg DB x8--------11kg DB's x6

D. Behind The Back Smith Machine Shrugs
45kg on each side x10
45kg on each side x10
45kg on each side x10
45kg on each side x10

E. Hammer Curls
16kg DB's x9
16kg DB's x9
16kg DB's x9
16kg DB's x9

[kingmode]

Thursday
Dynamic Effort Lower Body

A. Hang Snatch
Warm Up: 30kg x12
50kg x3
55kg x3
55kg x3
55kg x3
55kg x3
55kg x3

B. DB Step Ups
28kg DB's x8 (each leg)
28kg DB's x8 (each leg)
28kg DB's x8 (each leg)

C. Good Mornings
75kg x8
75kg x8
75kg x8

D. Hanging Leg Raises
15, 15, 12, 12

E. Calf Raises
40kg DB's x20
40kg DB's x20
40kg DB's x20

[kingmode]

Saturday
AM Speed Workout

- 4 hill sprint variations (8 reps each)

PM Repetition Upper Body

A. Close Push Ups
Warm Up: Wide Push Ups 10, Close Push Ups 10 Regular Push Ups 10
35, 21, 18

B. Straight Arm Pull Downs--SS--Face Pulls
65kg x8--------70kg x8
65kg x8--------70kg x8
65kg x8--------70kg x8
65kg x8--------70kg x8

C. Cable Lateral Raises
10kg x12 (each side)
10kg x12 (each side)
10kg x12 (each side)
10kg x12 (each side)

D. Behind The Back Smith Machine Shrugs--SS--DB Triceps Extension
45kg on each side x8-------22kg DB x10
45kg on each side x8-------22kg DB x10
45kg on each side x8-------22kg DB x12

E. Plate Pinch Grippers
holding two 10kg plates for max time
holding two 10kg plates for max time
holding two 10kg plates for max time

[kingmode]

Sunday
Max Effort Lower Body

A. Squats
Bar x12
60kg x10
90kg x5
100kg x5
110kg x5
115kg x5
120kg x5
125kg x5
130kg x5
(130 felt alot heavier than last week... that's a sure sign I need to deload I think!)

B. BB Step Ups
55kg x9 (each leg)
55kg x9 (each leg)
55kg x9 (each leg)

C.Romanian Deadlifts
100kg x9
100kg x9
100kg x9

D. Abs circuit
Sprinter Sit Ups 20, V-Ups 20, Crunches 20, Heel Touches 20 (each side)
Sprinter Sit Ups 20, V-Ups 20, Crunches 20, Heel Touches 20 (each side)

Next week will be a deload week. This was the last "real" week of WSFSB3.

[kingmode]

Wednesday
Deload Upper Body

A. Bench Press
Bar x12
40kg x10
45kg x5
50kg x5
55kg x5
60kg x5


B. Incline DB Bench
16kg DB's x20
16kg DB's x20

C. DB Row----SS----Seated DB Power Cleans
30kg DB x10---------6kg DB's x10
30kg DB x10---------6kg DB's x10
30kg DB x10---------6kg DB's x10

D. Behind The Back Smith Machine Shrugs
30kg on each side x10
30kg on each side x10
30kg on each side x10
30kg on each side x10

E. Hammer Curls
11kg DB's x12
11kg DB's x12
11kg DB's x12
11kg DB's x12

Happy christmas to all my fellow BB.com members!

[kingmode]

Thursay
Deload Lower Body

A. Hang Snatch
Warm Up: 30kg x12
40kg x3
40kg x3
40kg x3
40kg x3
40kg x3

B. DB Step Ups
20kg DB's x10 (each leg)
20kg DB's x10 (each leg)
20kg DB's x10 (each leg)
I don't know why but this was challenging even though I can do this exercise with a lot more weight.

C. Good Mornings
50kg x12
50kg x12
50kg x12

D. Hanging Leg Raises
10, 10, 10, 10

E. Calf Raises
28kg DB's x15
28kg DB's x15
28kg DB's x15

[kingmode]

Saturday
Deload Upper Body

A. Close Push Ups
Warm Up: Wide Push Ups 5, Regular Push Ups 5, Close Push Ups 5
20, 20, 20

B. Straight Arm Pull Downs--SS--Face Pulls
45kg x10--------45kg x10
45kg x10--------45kg x10
45kg x10--------45kg x10
45kg x10--------45kg x10

C. Cable Lateral Raises
5kg x8 (each side)
5kg x8 (each side)
5kg x8 (each side)
5kg x8 (each side)

D. Behind The Back Smith Machine Shrugs--SS--DB Triceps Extension
30kg on each side x10-------14kg DB x12
30kg on each side x10-------14kg DB x12
30kg on each side x10-------14kg DB x12

[kingmode]

Sunday
Deload Lower Body

A. Squats
Bar x12
40kg x10
50kg x5
55kg x5
60kg x5
65kg x5

B. BB Step Ups
40kg x6 (each leg)
40kg x6 (each leg)
40kg x6 (each leg)

C.Romanian Deadlifts
60kg x10
60kg x10
60kg x10

D. Abs circuit
Sprinter Sit Ups 10, V-Ups 10, Crunches 10, Heel Touches 10 (each side)
Sprinter Sit Ups 10, V-Ups 10, Crunches 10, Heel Touches 10 (each side)

I was sore after the workout even though it was a light workout.

[kingmode]

Ok, this was my WSFSB 3 experience and I'm happy I did it but also expected to make more strength gains (my bench press really disappointed me!).

Here are my stats before and after 20 weeks of WSFSB 3 (17 "real" weeks + 3 deload weeks):

Bench: 85kg x 5 (187lbs x 5) ------> 90kg x 3 (198lbs x 3) HUGE disappointment!
Squat: 120kg x 5 (264lbs x 5) ------> 130kg x 5 (286lbs x 5)
Deadlift: 140kg x 3 (308lbs x 5) ------> 155kg x 3 (341lbs x 3)
Weight: 76kg (167,55lbs) ------> 80kg (176,37lbs) I did not gain any noticeable muscle. Most of the weight (90% or so) I gained is fat unfortunately. I wrote in my first post that I weigh 160lbs but I weighed 167,55lbs at that time already. The reason for that was that I eat tons of food and if I stopped eating so much my weight would drop to 160lbs in 3-6 days.
Physique: Garbage ------> Trash (Quads, shoulders & traps got a little bit bigger)

Stats I'm proud of:

DB Step Ups:
21kg DB's x10 (each leg) (46lbs DB's) ------> 28kg DB's x8 (each leg) (61lbs DB's)
Bulgarian Split Squats:
22kg DB's x12 (each leg) (48lbs DB's) ------> 30kg DB's x8 (each leg) (66lbs DB's)
45° Hyperextensions:
holding 30kg DB x12 (66lbs DB) ------> holding 50kg DB x12 (110lbs DB)

[kingmode]

I don't know if anyone is following my log or so but I did a lot of "research" regarding WSFSB3 (I read hundreds of BB.com threads and Ask Joe posts) and thought I write down some advice and infos I gathered for people who want to try WSFSB 3:

Please note that I have fructose intolerance and a metabolic disease (my body can't handle large amount of carbs) and nocturia (I go to the bathroom 2-6 times every night). These things really suck and limit you in terms of gains. Why am I telling you this? Because whatever gains I made, you will make way better gains than I made on this program!!

In general I can say WSFSB 3 will improve your strength a lot. Your max effort lifts will go up very fast and you break all plateus if you stay away from failure. It will also improve your unilateral exercises big time.
If I could do it all over again:
- I would never go to failure. This was my biggest mistake!! (There is thread on elitefts where Joe D. says that you should stay away from failure). Unfortunately I realised this too late (after week 14 or 15). The only time you should go to failure is on the first exercise of Repetition Upper Body day (and this only for 4 weeks!).
- I would add one or two exercises on all days and make some accessory exercise substitutions. I don't think the volume is too low (my legs, bi's & traps were always sore because I couldn't recover) but I think it can and should be increased over time.
- I would change the exercise rotation order of my max effort lifts.

Now here are some info I gathered & my advice:
- Exercise rotation: I rotated max effort lifts every 3 and all other exercises every 2 weeks (this worked for me but I think rotating every 3 or 4 weeks would work too).
Max Effort Upper Body: (my rotation order was different but this one I think is better!)
Bench 3 weeks
Close Grip Bench 3 weeks
Floor Press 3 weeks
Bench 3 weeks
Incline Bench 3 weeks
Bench 3 weeks
OR
Bench 3 weeks
Close Grip Bench 3 weeks
Floor Press 3 Weeks
Rack Lockout 3 weeks
Incline 3 weeks
Bench 3 weeks

Max Effort Lower Body: (my rotation order was different but this one I think is better!)
Squat 3 weeks
Box Squat 3 weeks
Deadlift 3 weeks
Squat 3 weeks
Box Squat 3 weeks
Deadlift 3 weeks

Repetition Upper Body:
I would advise you to do some type of push up variation for your first exercise and rotate like this
(4 weeks to failure and then 4 weeks of staying away from failure)
Wide Push Ups 2 weeks 3 sets to failure
Close Push Ups 2 weeks 3 sets to failure
Clap Push Ups or a tough push up variation 2 weeks 4 sets x 12 - 15
Elbow Push Ups or a tough push up variation 2 weeks 4 sets x 12- 15
etc.

Dynamic Lower Body:
If your gym does not have any boxes or enough space for Broad Jumps like my gym then just do olympic lifts instead.
I did Hang Cleans and Hang Snatches (each 2 weeks then rotate). Joe Defranco recommends to do 4-6 sets x 1-3 reps.

- Progression:
Max Effort Lifts
Example:
Week 1 200lbs x3
Week 2 200lbs x5
Week 3 210lbs x3
OR
Week 1 200lbs x5
Week 2 210lbs x3
Week 3 210 lbs x5
(For Incline Bench you might want to add only one rep each week.)

Accessory Lifts
Try to add reps the following week and the next time you do the exercise try to up the weight or add reps again.
Example:
Week 1 50lbs 4 sets x8
Week 2 50lbs 4 sets x9
.... (then the next time you choose the exercise)
Week 7 50lbs 4 sets x10
Week 8 50lbs 4 sets x11
OR
Week 1 50lbs 4 sets x8
Week 2 50lbs 4 sets x9
.... (then the next time you choose the exercise)
Week 7 52lbs 4 sets x8
Week 8 52lbs 4 sets x9
You can perform whatever reps you want. this is only an example not a protocol!

- Rest Periods:
Max Effort Lifts
3-5 minutes when lifting heavy. But my rest periods were very different while I was working up to my work set.
Example: Deadlift
Bar x12 - no rest
65kg x10 - no rest
90kg x5 - 30sec. rest
100kg x5 - 30-90sec. rest
110kg x3 - 1-2min. rest
120kg x3 - 2-3min. rest
135kg x3 - 3-4min. rest
145kg x3 - 4-5min. rest
155kg x3 - 4-5 min. rest
this worked for me.

Accessory Lifts
1-2 minutes. Take your time! Most of the time I rested 90sec. or 2 min. between sets.

Between Exercises
Joe Defranco recommends 1-2 minutes.

- Speed Work:
WSFSB 3 has a Strength&Speed template but i chose the 4day strength template and did my own speed routine. Joe D. said in some post that you can do speed work after Upper Body workouts but there's also a video of Ask Defranco's Gym and the guy says that they do speed work before their workouts..I don't know what's better. I did my speed workouts in the AM on Upper Body days and lifted in the PM. Worked for me. On Max Upper Body day I did rope jumping, box jumps & broad jumps and on Repetition day I did hill sprints.

I hope this will help some people and save them the days I spent browsing BB.com and other sites for infos. Most of the advice is from BB.com members.

[kingmode]

Okay.. tomorrow I'm going to start this workout:
http://www.bodybuilding.com/fun/muta...kout-plan.html

I know that most people would say that football players should not get on programs like this but I want more hypertrophy work like I said in an earlier post. I will give this program a try (at least 4 weeks) but will make some modifications to it to fit me.
Also I know I should probably get on a strength program like Bill Starr's 5x5 to improve my poor stats but size is right now more important to me because I think my lack of muscle mass was one reason for my many injuries.

[kingmode]

Wednesday
WK1DAY1

A. Bench (Working 1RM 95% = 95kg (209,44lbs))
Bar x12
60% 55kg x5
65% 60kg x5
75% 70kg x5
75% 70kg x5

B. DB Military Press
17kg DB's x10
17kg DB's x10
17kg DB's x10
17kg DB's x10

C. Behind The Neck Press
30kg x9
30kg x9
30kg x9
30kg x9

D. Cuban Press
8kg DB's x8
8kg DB's x8
8kg DB's x8

E. Dips--SS--Tricep Push Downs
8---------60kg x8
8---------60kg x8
8---------60kg x8

F. Shoulder Circuit (Lateral Raises, Front Raises, Real Flyes, OH Press)
8kg DB's x8; 7kg DB's x8; 10kg DB's x8; 40kg x8
8kg DB's x8; 7kg DB's x8; 10kg DB's x8; 40kg x7
8kg DB's x8; 7kg DB's x8; 10kg DB's x8; 40kg x6
8kg DB's x8; 7kg DB's x8; 10kg DB's x8; 40kg x5 1/2
(Accidently failed... next time I will do OH Press as first exercise of the circuit!)

Good workout. I didn't go to hard on any exercises (except the shoulder circuit) because I want my body to adapt properly to this high volume training.

[kingmode]

Thursday
WK1DAY2

A. Squats (Working 1RM 95% = 144kg (317,47lbs))
Bar x12
60% 90kg x5
65% 95kg x5
75% 110kg x5
75% 110kg x5

B. Front Squats
55kg x10
55kg x10
55kg x10
55kg x10

C. Single Leg Decline Leg Press
one 10kg plate on each side x10 (each leg)
one 10kg plate on each side x10 (each leg)
one 10kg plate on each side x10 (each leg)
one 10kg plate on each side x10 (each leg)

D. Calf Raises---SS---Hanging Leg Raises
42,5kg DB's x12------12
42,5kg DB's x12------12
42,5kg DB's x12------12
42,5kg DB's x12------12

E. Barbell Rollouts
40kg x10
40kg x10
40kg x10
40kg x10

I did not stretch yesterday and today before my workout... BIG mistake. I fatigued way too fast even though I did not go heavy on Front Squats and Single Leg Press.

[kingmode]

Saturday
AM Speed Workout

5-Minute Speed Rope Workout
Warm-up: 2-3 minutes of skipping and dynamic calf stretches
Main Set: Jump as fast and efficiently as possible with 10-15 seconds rest between exercises.
• A-Run: 25 each leg
• Bounce Jump: 25
• A-Run: 25 each leg
• Double Unders: 15 (my rope is fuqed somehow.. that's why double unders are so tough)
• A-Run: 25 each leg
• Forward-Straddle: 25
• A-Run: 25 each leg
• Scissors: 25
• A-Run: 25 each leg
• Skier's Jump: 25
• A-Run: 25 each leg

PM WK1DAY3

A. Weighted Pull Ups (I didn't know my 1RM so I did three sets to figure it out.)
18kg DB x5
20kg DB x5
22kg DB x5 (this was my max.. after calculating my 1RM is 26kg (57,32lbs))
15kg DB x5

B. DB Row
42,5kg DB x8
42,5kg DB x8
42,5kg DB x8
42,5kg DB x8

C. Bodyweight Row
9, 9, 9, 9

D. Incline DB Curl
14kg DB's x8
14kg DB's x8
14kg DB's x8
14kg DB's x8

E. Biceps Circuit
Zottmann Curls--Cross Body Curls--BB Pronated Curls
8kg DB's x8--------10kg DB's x6-------Bar x8
8kg DB's x8--------10kg DB's x6-------Bar x8
8kg DB's x8--------10kg DB's x6-------Bar x8
8kg DB's x8--------10kg DB's x6-------Bar x8

Good workout.

[kingmode]

Sunday
WK1DAY4

A. Incline DB Bench
Warm Up: 7kg DB's x6; 10kg DB's x8
26kg DB's x6
26kg DB's x6
26kg DB's x6
26kg DB's x6

B. Close-Grip Bench Press
Bar x12
55kg x10
55kg x10
55kg x10
55kg x10

C. High to Low Cable Flyes
5kg each side x5 (only to see how tired my just was)
15kg each side x10
20kg each side x10
20kg each side x10
20kg each side x10

D. DB Bench Incline Drop (you start with a steep incline perform reps then decrease the incline and perform reps and then you decrease the incline to a flat bench and perform your reps... this exercise is done with the same weight on every incline but I somehow forgot that today.. next time I will remember it )

Steep Incline----Decreased Incline----Flat Bench
16kg DB's x6----18kg DB's x6------20kg DB's x6
16kg DB's x6----18kg DB's x6------20kg DB's x6
16kg DB's x6----18kg DB's x6------20kg DB's x6
16kg DB's x6----18kg DB's x6------20kg DB's x6

E. Triceps Circuit
Triceps Push Downs--Dips--Close Push Ups
50kg x8---------------8--------6
50kg x8---------------6--------6
50kg x6---------------6--------6
50kg x6---------------6--------6
(I should've performed less reps in my first two sets... these circuits are super hard!)

[kingmode]

Monday
WK1DAY5

A. Deadlifts (Working 1RM 95% = 162kg (357,15lbs))
Bar x12
60% 100kg x5
65% 105kg x5
75% 120kg x5
75% 120kg x5

B. Romanian Deadlift
95kg x10 (overhand grip)
95kg x10 (alternate grip)
95kg x10 (alternate grip)
95kg x10 (alternate grip)

Alternate grip because there are too many *******s in my gym that use hand cream and hand sanitizer and **** like that.. that's why the barbells are always slippery plus my hands were sweaty.

C. Zercher Squats
55kg x10
55kg x10
55kg x10
55kg x10
Wow, my bi's were already super sore.. zercher squats killed my bi's. RIP.

D. DB Shrugs
50kg DB's x8
50kg DB's x8
50kg DB's x8
50kg DB's x8

E. Weighted Incline Sit Ups
10kg plate x10
10kg plate x10
10kg plate x10
10kg plate x10
easy!

F. Sprinter Sit Ups
18, 18 ,20

I know my body is still adapting to the high volume but my 120kg deadlift felt like a 145kg deadlift... Ok workout today.. nothing great.

[kingmode]

Wednesday
WK2DAY1

A. Bench (Working 1RM 95% = 95kg (209,44lbs))
Bar x12
65% 60kg x4
75% 70kg x4
85% 80kg x4
85% 80kg x4

B. DB Military Press
18kg DB's x8
18kg DB's x8
18kg DB's x8
18kg DB's x8

C. Behind The Neck Press
30kg x10
30kg x10
30kg x10
30kg x10

D. Cuban Press
8kg DB's x9
8kg DB's x9
8kg DB's x9

E. Dips--SS--Tricep Push Downs
9---------60kg x9
9---------60kg x9
9---------60kg x9

F. Shoulder Circuit (Lateral Raises, Front Raises, Real Flyes, OH Press)
8kg DB's x8; 7kg DB's x8; 10kg DB's x8; 40kg x7
8kg DB's x8; 7kg DB's x8; 10kg DB's x8; 40kg x7
8kg DB's x8; 7kg DB's x8; 10kg DB's x8; 40kg x7
8kg DB's x8; 7kg DB's x8; 10kg DB's x8; 40kg x5

[kingmode]

Thursday
WK2DAY2

A. Squats (Working 1RM 95% = 144kg (317,47lbs))
Bar x12
65% 95kg x4
75% 110kg x4
85% 120kg x4
85% 120kg x4

B. Front Squats
60kg x8
60kg x8
60kg x8
60kg x8

C. Single Leg Decline Leg Press
15kg on each side x 9 (each leg)
15kg on each side x 9 (each leg)
15kg on each side x 9 (each leg)
15kg on each side x 9 (each leg)

D. Calf Raises---SS---Hanging Leg Raises
42,5kg DB's x15------12
42,5kg DB's x15------12
42,5kg DB's x15------12
42,5kg DB's x15------12

E. Barbell Rollouts
50kg x8
50kg x8 After the 7th rep I felt and heard a loud crack in my right shoulder. My shoulder felt numb and I was scared of making it worse by doing another two sets.. so I ended the workout at that point.
Today my shoulder started hurting. Hopefully the pain will go away soon because my next workout will be hard on the shoulders if they're not healthy.

[kingmode]

Saturday
WK2DAY3
Shoulder still hurts alot so I decreased the reps on some exercises and increased the rest periods alot.

A. Weighted Pull Ups (Working 1RM 95% = 24kg DB)
Warm Up: Bodyweight x3
65% 16kg DB x4
75% 18kg DB x4
85% 20kg DB x4
85% 20kg DB x4

B. DB Row
42,5kg DB x6
42,5kg DB x6
42,5kg DB x6
42,5kg DB x6

C. Bodyweight Row
8, 8, 8, 8

D. Incline DB Curl
14kg DB's x6
13kg DB's x8
13kg DB's x8
13kg DB's x8

E. Biceps Circuit
Zottmann Curls--Cross Body Curls--BB Pronated Curls
7kg DB's x8--------10kg DB's x8-------Bar x8
8kg DB's x8--------10kg DB's x8-------Bar x8
8kg DB's x8--------10kg DB's x8-------Bar x8
8kg DB's x8--------10kg DB's x8-------Bar x8

The circuit was really painful for my shoulder but I did it anyway because I had SO MANY injuries that I can't let them slow my progress again.

[kingmode]

Sunday
WK2DAY4

A. Incline DB Bench
Warm Up: 8kg DB's x8; 13kg DB's x6
26kg DB's x7
26kg DB's x7
26kg DB's x7
26kg DB's x7

B. Close-Grip Bench Press
Bar x12
60kg x8
60kg x8
60kg x8
60kg x8

C. High to Low Cable Flyes
10kg each side x10
10kg each side x10
10kg each side x10
10kg each side x10
I had to go easy on this exercise because my shoulder was in pain.

D. DB Bench Incline Drop
Steep Incline----Decreased Incline----Flat Bench
18kg DB's x6----18kg DB's x6------18kg DB's x6
18kg DB's x6----18kg DB's x6------18kg DB's x6
18kg DB's x6----18kg DB's x6------18kg DB's x6
18kg DB's x6----18kg DB's x6------18kg DB's x6

E. Triceps Circuit
Triceps Push Downs--Dips--Close Push Ups
45kg x6---------------6--------6
40kg x6---------------6--------6
40kg x6---------------6--------6
40kg x6---------------6--------6

The circuit was really painful for my injured shoulder but I can't and won't stop.

[kingmode]

Monday
WK2DAY5

A. Deadlifts (Working 1RM 95% = 162kg (357,15lbs))
Bar x12
95kg x4 (only to see if my shoulder was healthy enough for heavy deadlifts)
65% 105kg x4
75% 120kg x4
85% 140kg x4
85% 140kg x4

B. Romanian Deadlift
100kg x9 (overhand grip)
100kg x9 (overhand grip)
100kg x9 (alternate grip)
100kg x9 (alternate grip)

C. Zercher Squats
50kg x10
50kg x10
50kg x10
50kg x10
Went easy on this one because Zercher Squats are hard for my shoulder.

D. DB Shrugs
50kg DB's x9
50kg DB's x9
50kg DB's x9
50kg DB's x9

E. Weighted Incline Sit Ups
20kg plate x12
20kg plate x12
20kg plate x12
20kg plate x12

F. Sprinter Sit Ups
18, 18 ,18

Nice workout but my shoulder needs to recover faster... I want to use more weight!!

[kingmode]

Wednesday
WK3DAY1

A. Bench (Working 1RM 95% = 95kg (209,44lbs))
Bar x12
70% 65kg x3
80% 75kg x3
90% 85kg x3
90% 85kg x3

Dang, 85kg felt heavy as fuq... But I guess that is because I can't do upper body stretches because of my injured shoulder.

B. DB Military Press
18kg DB's x9
18kg DB's x9
18kg DB's x9
18kg DB's x9

C. Behind The Neck Press
30kg x10
30kg x10
30kg x10
30kg x10
This was painful for my shoulder!

D. Cuban Press
6kg DB's x10
6kg DB's x10
6kg DB's x10

E. Dips--SS--Tricep Push Downs
8---------45kg x8
8---------45kg x8
8---------45kg x12

No shoulder circuit because shoulder was hurting alot.

[kingmode]

Thursday
WK3DAY2

A. Squats (Working 1RM 95% = 144kg (317,47lbs))
Bar x12
70% 100kg x3
80% 105kg x3
90% 130kg x3
90% 130kg x3

B. Front Squats
60kg x9
60kg x9
60kg x9
60kg x9

C. Single Leg Decline Leg Press
30kg on each side x 9 (each leg)
30kg on each side x 9 (each leg)
30kg on each side x 9 (each leg)
30kg on each side x 9 (each leg)

D. Calf Raises---SS---Hanging Leg Raises
42,5kg DB's x16------12
Hanging Leg Raises were too painful because of injured shoulder, so I substituted it with Sprinter Sit Ups

Calf Raises---SS---Sprinter Sit Ups
42,5kg DB's x16------18
42,5kg DB's x16------18
42,5kg DB's x16------18 or 20?

No BB Roll Outs because... injured shoulder...