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ajm87's WS4SB III LOG15766

ajm87 private msg quote post Address this user
Age: 27
Height: 5'9
Weight: 138 lbs.
BF: about 11-12%

I am looking to gain 0.5 lbs./week. Current macros and calorie intake:

Calories: 2872
F: 79
P: 159
C: 381

Tomorrow I am starting up Westside for Skinny Bastards III. I have been using PHAT for awhile now and want to do something different. I will be doing the new program for at least 6 months, potentially longer as I feel it is a very good program that can constantly be modified.

I have mild aortic stenosis, which is a heart condition. My cardiologist does not want me "powerlifting" aka attempting 1RM's or anything like that, so for the Max effort days, I will be stopping about 2 reps shy of failure.

I will be following Westside for Skinny Bastards III by Joe DeFranco. I will be changing up the "MAIN" lifts once the ones I am using stall for two sessions.

Tuesday- Max Effort Upper Body
Wednesday- Dynamic Effort Lower Body
Thursday- Off
Friday- Repetition Upper Body
Saturday- Max Effort Lower Body
Sunday- Off
Monday- Off

Max Effort Upper Body
A. Incline Barbell Press - max set of 3-5 reps
B. Flat Dumbbell Press - 2 x max reps (at least 15-20 first set)
C1. Seated Cable Row - 3-4 x 8-12
C2. Face Pulls - 3-4 x 8-12
D. Barbell Shrugs - 3-4 x 8-15
E. Dumbbell Curls - 3-4 x 8-15

Dynamic Effort Lower Body
A. Broad Jumps: 5-8 x 1-3
B. Barbell Reverse Lunge (front foot elevated): 2-3 x 8-10
C. Glute Ham Raises: 3 x 8-12
D. Spread Eagle Sit-ups w/Dumbbell Over Chest: 4 x 10-15

Repetition Upper Body
A. Flat Dumbbell Press: 3 x max reps
B1. Chin-ups: 3-4 x 8-12
B2. Rear Delt Flyes: 3-4 x 8-12
C. Dumbbell Lateral Raise: 4 x 8-12
D1. Dumbbell Shrugs: 3 x 8-10
D2. Triceps Pushdown: 3 x 15-25
E. Heavy Dumbbell Holds: 2-3 x max time

Max Effort Lower Body
A. Barbell Back Squat: max set of 3-5 reps
B. Walking Dumbbell Lunges: 3 x 6-12
C. Weighted Hyperextensions: 3 x 8-12
D. Ground-based Abdominal Circuit: Sprinter Sit-ups, V-ups, Toe Touches, Hip Thrusts: 2-3 x 10-20
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FiremanSi private msg quote post Address this user
In for this man. Pretty high fats there. Do u prefer that to higher carb.
Keen to see how u find this program lad.
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ajm87 private msg quote post Address this user
@FiremanSi

Yeah I work off out 1.25 per kg of BW for fat totals. Prefer it to higher carb.
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340762 3 3
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