Gappa's Westside Journal

Gappa238 · 10-26-2005, 05:09 PM

After reading over the new and improved WS4SB I figured I'd give it a shot. My goals are to obviously increase strength, drop a little bf% and stay in the 165-170lbs range. I'll have to post my current stats tomorrow, but here are my current PR's
Bench - 210x3
Squat - 275x4
DL - 315x2

Running times:
100m - 11.7 {est}
200m - 23.9

My goals for running is to drop into the 10's on the 100m, work on my explosiveness to post some low times in the 60m, and see what i can do in the long jump.

Here's what my routine looks like ATM.

Monday - A.M.
Dynamic Warm-up
General Warm-up Phase

Body squats x 10
Jumping jacks x 15
Seal jumping jacks x 15
Front skips — 20 yards down & back
Stationary side lunge x 8 each leg
Side shuffle, 20 yds. down & back
Stationary leg swings (front & back) x 10 each leg
Stationary leg swings (side to side) x 10 ea. leg
60% Build-up sprint (arm & posture focus) — 30 yds. down and back
Lunge walk x 10 steps down and back
Backpedal x 20 yds. down and back
Squat jumps x 5
75% Build-up sprint — (knee drive focus) — 40 yds. down and back
Ground-Based Mobility Phases

Back bridges x 10
Iron cross x 10 each leg
Rollovers into V sits x 10
Birddogs (on all 4’s) — 10 each arm/leg
Fire hydrant circles (on all 4’s) — 10 fwd, 10 bkw ea. leg
Prone scorpions x 10 ea. leg
Mountain climbers x 10 ea. leg
Groiners x 10
Low pogo jumps — 3 x 20 sec.
High pogo jumps — 3 x 10 sec.
Quick steps/Ankling — 2 sets of 10 yards
Wideouts — 2 sets of 5 sec. (in and out as fast as possible!)
Lateral quick steps — 2 sets of 10 yards
85% Build-up sprint — 40 yds.

Monday PM: ME upper body
Barbell bench - work up to max of 3-5 reps
Incline bench - 3 sets of 6-10
Seated cable rows & Rear delt flyes - 3 supersets of 8-12 reps
Abs circuit - TBA

Tuesday: Lower body strength
Box squat - work up to max of 3-5 reps
DB Lunge - 3 sets of 8-12 steps total
Hypers - 3 sets of 8-15
Barbell shrug & wrist roller - 3 supersets of 8-12 reps

Weds: Sprint training
TBA

Thursday: Rep upper body
Swiss ball DB bench - working up to 3 sets of max reps
Chest supported rows & Straight arm lat pulldown - 3 supersets of 8-12
Bradford press - 3 sets of 8-12
Preacher curls & tricep pushdown - 3 supersets of 8-12reps
Hanging leg raises & Reverse cable side bends - 3 supersets of 10-15

Friday: Sprint training
TBA

Saturday:
Rest day or light cardio
Sauna

On ME days I will be increasing the weight on each set by 10% of what my max rep is.

Feel free to input any ideas, suggestions or questions!

**Peaked_18** · 10-26-2005, 05:10 PM

Sorry I couldn't help out much before, but I will be watching your journal and watching how you do.

Good luck Gappa.

Gappa238 · 10-26-2005, 05:19 PM

Jogged 1/4 mile and ran another 1/4 for warmup
Box squat - 95x5, 95x5, 135x5, 135x5, 175x5, 215x5, 255x4, 275x2 {I would of tried for another rep or two but there was no one to be found in the gym to spot me other than these 2 girls running on tredmills}
DB Lunge - 55x10, 55x12, 55x10
Hypers - 35lb plate x10, 35x10, 35x8
Barbell Shrug - 185x10, 185x8, 185x8, superset w/wrist rollers using a 10lbs plate.

Total time in the gym - 90mins

I felt a little light headed near the end of the workout, i think from pumping out the last set of hypers, also on my way home I realized that instead of up the wieght by 20lbs each set on squat I had added 20lbs per side totaling 40lbs, idiot!

Gappa238 · 10-26-2005, 05:21 PM

Quote:

Originally Posted by Peaked_18

Sorry I couldn't help out much before, but I will be watching your journal and watching how you do.

Good luck Gappa.

No biggie, it's a work in progress and I am looking forward to getting tips from the "golden" Peaked

**Peaked_18** · 10-26-2005, 05:26 PM

lol

Good workout.

Gappa238 · 10-27-2005, 07:30 PM

DB Bench - 35x5, 35x5, 40x5, 40x5, 45x5, 50x5, 55x5, 60x5, 65x5, 70x4, 70x4, 70x3
Chest supported rows & Standing lat pulldown superset - 90x10 & 70x12, 100x8 & 80x7, 100x8 & 80x8
Bradford press - 95x8, 95x8, 95x8
Straight bar preacher curl & straight bar tricep pushdown - 40x12 & 110x11, 50x11 & 120x10, 60x8 & 130x8
Leg raises and standing twist with med. ball(25lbs) superset - 3 sets to fail

Total gym time - 110 mins

Felt pretty good until the end, I started to get light headed again.

Also could someone clearify if I was doing the Bradford press correctly, for one rep I would bring down to chest, up then down behind the head. Also does the DB bench numbers look right for a ME day?

Gappa238 · 10-27-2005, 07:36 PM

As of 10/25:
Weight - 174lbs
Forearms - 11 1/4 and 11 1/4
Arms - 11 5/8 and 11 1/2, flexed - 13 1/4 and 13 1/4
Chest - 40, flexed - 42 1/2
Waist - 33 1/2
Thighs - 22 3/4 and 22 1/2
Calf - 14 and 14 1/8
Neck - 15 1/2

All measurement and weight were taking first thing in the morning

geoffsherman · 10-27-2005, 07:45 PM

I have to tell you, I am doing the same routine and have never spent more than 45 minutes on the weight portion. Two hours is WAY too much time to be working out.

**Peaked_18** · 10-27-2005, 10:04 PM

Quote:

Originally Posted by Gappa238

DB Bench - 35x5, 35x5, 40x5, 40x5, 45x5, 50x5, 55x5, 60x5, 65x5, 70x4, 70x4, 70x3
Chest supported rows & Standing lat pulldown superset - 90x10 & 70x12, 100x8 & 80x7, 100x8 & 80x8
Bradford press - 95x8, 95x8, 95x8
Straight bar preacher curl & straight bar tricep pushdown - 40x12 & 110x11, 50x11 & 120x10, 60x8 & 130x8
Leg raises and standing twist with med. ball(25lbs) superset - 3 sets to fail

Total gym time - 110 mins

Felt pretty good until the end, I started to get light headed again.

Also could someone clearify if I was doing the Bradford press correctly, for one rep I would bring down to chest, up then down behind the head. Also does the DB bench numbers look right for a ME day?

Looks good, why are you doing Total Gym along with all the training your doing now?

Bradpresses are one reps for each press. The DB ME work looks a little over volume, cut back the sets a little. But still hit to the 3-5 rep range to failure.

**Peaked_18** · 10-27-2005, 10:06 PM

Quote:

Originally Posted by geoffsherman

I have to tell you, I am doing the same routine and have never spent more than 45 minutes on the weight portion. Two hours is WAY too much time to be working out.

I would cut the total gym work, no need.

Gappa238 · 10-28-2005, 06:16 PM

Quote:

Originally Posted by Peaked_18

I would cut the total gym work, no need.

By total gym time I'm referring to the amount of time I was in the gym, not the Chuck Norris crap. :redcard:

GameDayDog · 10-29-2005, 03:20 AM

Hahaha... Hey.. I used a total gym and got very effective workouts...

(then again, I was in rehab

) .... It also comes with a black karate belt.

Peace..~G

**Peaked_18** · 10-29-2005, 03:47 PM

Quote:

Originally Posted by Gappa238

By total gym time I'm referring to the amount of time I was in the gym, not the Chuck Norris crap. :redcard:

lol

Well cut more time on that, what's yor rest between sets?

Gappa238 · 10-30-2005, 10:31 PM

Quote:

Originally Posted by Peaked_18

lol

Well cut more time on that, what's yor rest between sets?

Normally I go get a quick drink of water inbetween sets, but I guess I should try to cut back on that. I also spend 10 mins before lift to run/ warm up

Gappa238 · 10-30-2005, 10:34 PM

Easy day:
Bike - 4 miles
Eliptical - 16 mins {Alternated forward and backwards in 4 min intervals}

Gappa238 · 11-01-2005, 04:47 PM

Warm up - 10 min jog
ME Bench - 95x5, 95x5, 115x5, 115x5, 135x5, 155x5, 175x3, 175x1 {I cut this short because I had a sharp pain in my right palm and the heavier I went the worse it got}
DB Incline - 45x12, 50x10, 50x8 {No shoulder popping! Woohoo!}
Seated Row & Rear Delt Machine superset - 120x9 & 15x8, 120x8 & 15x8, 120x7 & 15x7
E-Z bar curl - 65x10, 65x9, 65x6{stupid pain in mt hand again}
Abs:Ball sit ups w/ 12lbs ball - 3 sets to fail
Decline sit ups with 12lb ball - 3 sets to fail
Knee raises - 3 sets to fail

Total gym time - 65 mins

I felt like crap all day because of stupid allergies and I didn't feel like I got a decent workout in, that ans plus my hand was bothering me. Didn't do any of the morning drills either due to heavy cold rain.

10-26-2005, 05:09 PM	#1
Gappa238 Fast guy in training Join Date: May 2005 Location: Gappaville Posts: 614 Recipes: 0 Rep Power: 25	Gappa's Westside Journal After reading over the new and improved WS4SB I figured I'd give it a shot. My goals are to obviously increase strength, drop a little bf% and stay in the 165-170lbs range. I'll have to post my current stats tomorrow, but here are my current PR's Bench - 210x3 Squat - 275x4 DL - 315x2 Running times: 100m - 11.7 {est} 200m - 23.9 My goals for running is to drop into the 10's on the 100m, work on my explosiveness to post some low times in the 60m, and see what i can do in the long jump. Here's what my routine looks like ATM. Monday - A.M. Dynamic Warm-up General Warm-up Phase Body squats x 10 Jumping jacks x 15 Seal jumping jacks x 15 Front skips — 20 yards down & back Stationary side lunge x 8 each leg Side shuffle, 20 yds. down & back Stationary leg swings (front & back) x 10 each leg Stationary leg swings (side to side) x 10 ea. leg 60% Build-up sprint (arm & posture focus) — 30 yds. down and back Lunge walk x 10 steps down and back Backpedal x 20 yds. down and back Squat jumps x 5 75% Build-up sprint — (knee drive focus) — 40 yds. down and back Ground-Based Mobility Phases Back bridges x 10 Iron cross x 10 each leg Rollovers into V sits x 10 Birddogs (on all 4’s) — 10 each arm/leg Fire hydrant circles (on all 4’s) — 10 fwd, 10 bkw ea. leg Prone scorpions x 10 ea. leg Mountain climbers x 10 ea. leg Groiners x 10 Low pogo jumps — 3 x 20 sec. High pogo jumps — 3 x 10 sec. Quick steps/Ankling — 2 sets of 10 yards Wideouts — 2 sets of 5 sec. (in and out as fast as possible!) Lateral quick steps — 2 sets of 10 yards 85% Build-up sprint — 40 yds. Monday PM: ME upper body Barbell bench - work up to max of 3-5 reps Incline bench - 3 sets of 6-10 Seated cable rows & Rear delt flyes - 3 supersets of 8-12 reps Abs circuit - TBA Tuesday: Lower body strength Box squat - work up to max of 3-5 reps DB Lunge - 3 sets of 8-12 steps total Hypers - 3 sets of 8-15 Barbell shrug & wrist roller - 3 supersets of 8-12 reps Weds: Sprint training TBA Thursday: Rep upper body Swiss ball DB bench - working up to 3 sets of max reps Chest supported rows & Straight arm lat pulldown - 3 supersets of 8-12 Bradford press - 3 sets of 8-12 Preacher curls & tricep pushdown - 3 supersets of 8-12reps Hanging leg raises & Reverse cable side bends - 3 supersets of 10-15 Friday: Sprint training TBA Saturday: Rest day or light cardio Sauna On ME days I will be increasing the weight on each set by 10% of what my max rep is. Feel free to input any ideas, suggestions or questions! __________________ My WS4SB II log -> Me pimping AX in my current Mass FX and Superdrol - NG log ->

10-26-2005, 05:19 PM	#3
Gappa238 Fast guy in training Join Date: May 2005 Location: Gappaville Posts: 614 Recipes: 0 Rep Power: 25	Tuesday 8/25 Jogged 1/4 mile and ran another 1/4 for warmup Box squat - 95x5, 95x5, 135x5, 135x5, 175x5, 215x5, 255x4, 275x2 {I would of tried for another rep or two but there was no one to be found in the gym to spot me other than these 2 girls running on tredmills} DB Lunge - 55x10, 55x12, 55x10 Hypers - 35lb plate x10, 35x10, 35x8 Barbell Shrug - 185x10, 185x8, 185x8, superset w/wrist rollers using a 10lbs plate. Total time in the gym - 90mins I felt a little light headed near the end of the workout, i think from pumping out the last set of hypers, also on my way home I realized that instead of up the wieght by 20lbs each set on squat I had added 20lbs per side totaling 40lbs, idiot! __________________ My WS4SB II log -> Me pimping AX in my current Mass FX and Superdrol - NG log ->

10-27-2005, 07:30 PM	#6
Gappa238 Fast guy in training Join Date: May 2005 Location: Gappaville Posts: 614 Recipes: 0 Rep Power: 25	Thursday 10/27 DB Bench - 35x5, 35x5, 40x5, 40x5, 45x5, 50x5, 55x5, 60x5, 65x5, 70x4, 70x4, 70x3 Chest supported rows & Standing lat pulldown superset - 90x10 & 70x12, 100x8 & 80x7, 100x8 & 80x8 Bradford press - 95x8, 95x8, 95x8 Straight bar preacher curl & straight bar tricep pushdown - 40x12 & 110x11, 50x11 & 120x10, 60x8 & 130x8 Leg raises and standing twist with med. ball(25lbs) superset - 3 sets to fail Total gym time - 110 mins Felt pretty good until the end, I started to get light headed again. Also could someone clearify if I was doing the Bradford press correctly, for one rep I would bring down to chest, up then down behind the head. Also does the DB bench numbers look right for a ME day? __________________ My WS4SB II log -> Me pimping AX in my current Mass FX and Superdrol - NG log ->

10-27-2005, 07:36 PM	#7
Gappa238 Fast guy in training Join Date: May 2005 Location: Gappaville Posts: 614 Recipes: 0 Rep Power: 25	The numbers are in As of 10/25: Weight - 174lbs Forearms - 11 1/4 and 11 1/4 Arms - 11 5/8 and 11 1/2, flexed - 13 1/4 and 13 1/4 Chest - 40, flexed - 42 1/2 Waist - 33 1/2 Thighs - 22 3/4 and 22 1/2 Calf - 14 and 14 1/8 Neck - 15 1/2 All measurement and weight were taking first thing in the morning __________________ My WS4SB II log -> Me pimping AX in my current Mass FX and Superdrol - NG log ->

10-29-2005, 03:20 AM	#12
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Hahaha... Hey.. I used a total gym and got very effective workouts... (then again, I was in rehab ) .... It also comes with a black karate belt. Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

10-26-2005, 05:10 PM	#2
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Sorry I couldn't help out much before, but I will be watching your journal and watching how you do. Good luck Gappa.

10-26-2005, 05:26 PM	#5
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	lol Good workout.

10-27-2005, 07:45 PM	#8
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 194 Recipes: 0 Rep Power: 4	I have to tell you, I am doing the same routine and have never spent more than 45 minutes on the weight portion. Two hours is WAY too much time to be working out.

10-30-2005, 10:34 PM	#15
Gappa238 Fast guy in training Join Date: May 2005 Location: Gappaville Posts: 614 Recipes: 0 Rep Power: 25	Sat 10/29 Easy day: Bike - 4 miles Eliptical - 16 mins {Alternated forward and backwards in 4 min intervals} __________________ My WS4SB II log -> Me pimping AX in my current Mass FX and Superdrol - NG log ->

11-01-2005, 04:47 PM	#16
Gappa238 Fast guy in training Join Date: May 2005 Location: Gappaville Posts: 614 Recipes: 0 Rep Power: 25	Monday 10/31 Warm up - 10 min jog ME Bench - 95x5, 95x5, 115x5, 115x5, 135x5, 155x5, 175x3, 175x1 {I cut this short because I had a sharp pain in my right palm and the heavier I went the worse it got} DB Incline - 45x12, 50x10, 50x8 {No shoulder popping! Woohoo!} Seated Row & Rear Delt Machine superset - 120x9 & 15x8, 120x8 & 15x8, 120x7 & 15x7 E-Z bar curl - 65x10, 65x9, 65x6{stupid pain in mt hand again} Abs:Ball sit ups w/ 12lbs ball - 3 sets to fail Decline sit ups with 12lb ball - 3 sets to fail Knee raises - 3 sets to fail Total gym time - 65 mins I felt like crap all day because of stupid allergies and I didn't feel like I got a decent workout in, that ans plus my hand was bothering me. Didn't do any of the morning drills either due to heavy cold rain. __________________ My WS4SB II log -> Me pimping AX in my current Mass FX and Superdrol - NG log ->