West side for skinny B@stards

weightlifter1990 · Post by **weightlifter1990** » Mon May 07, 2007 10:42 am

By recomendation of swan05 ive been doing this programme for a few weeks now, WOW! after every session you can really feel the work youve done and its not super long sessions either, i can already see gains in strengh and mass, the only thing thats been worrying me is training when i am still feeling the effects of the last session? but apart from that great !!

swanso5 · Post by **swanso5** » Mon May 07, 2007 4:31 pm

if still feeling sore than eat more for recovery but as we alternate uppwer / lower / upper sessions through the week, by the time the next one comes around you should be alright...what exercises are you doing???

weightlifter1990 · Post by **weightlifter1990** » Wed May 09, 2007 9:28 am

MONDAY
Bench Press
Incline dumbell presses
Bent over rows
Bent over flyes
Weighted swiss ball crunches

WEDNESDAY
Straight bar deadlifts
Single leg squats
Reverse Hypers
Dumbell holds

FRIDAY (this session is killer)
Bench Press
Skull Crushers
Dumbell Shoulder press
Barbell Curls
Ab curcuit

After the friday sessions i really suffer, due to the intensity of the session and obvious lack of rest between sets but is as the programme describes and its great im loving it at the minute, obvious gains in chest and bicep strength and wow triceps look as though theve doubled in size

swanso5 · Post by **swanso5** » Wed May 09, 2007 3:54 pm

remember to cycle exercises every 4 weeks...you've only got db's, bb's it seems??

weightlifter1990 · Post by **weightlifter1990** » Thu May 10, 2007 9:07 am

ye im on 3rd week now will change next week, n ive got bb, db, n the crappy tricep bar and Ez bar, but also the extensions on the bench i use

swanso5 · Post by **swanso5** » Fri May 11, 2007 1:28 am

here are some you can try...search them if not sure what they are

day 1
close grip press
db flat
chest supported bb row
bent over face pulls (same as bent flys but keep the two db ends together and "row" up to face with wide elbows)
bb roll outs (do your wts "spin" around the bb??/)

day 2
snatch grip deads
reverse lunges with bb on shoulders
sliding board leg curl peformed by dragging wt along the ground
try and make up a wrist roller bar

day 3
push ups (hopefully i can explain this...you want 3 different levels say floor, something 25cms high and then a bench or bar etc...do push ups to failure on the floor going as quick as you can then immeidately go up to next to failure than finally to 3rd and last to failure...killers...doesn't matter the just try make it evenly spaced i suppose)
db floor press
can you do chin ups somwhere??? if so just do sets of as many as you can if not just do a differrent row variation...maybe the one your doing now as it's different reps so will tax the body differently
top half range of motion side raises
reverse bb curls
abs