Waterbury completed. Next?

spawn · Post by **spawn** » Mon Oct 27, 2008 1:51 am

I finished WM. That was awesome! I can see difference on body. I really liked it.

Well, I think I'm bulk enough. I don't want to get more bigger. I want to shape body. I mean more shaped body and muscle lines and I want to pump upper chest little bit more.

What do you suggest?

swanso5 · Post by **swanso5** » Mon Oct 27, 2008 5:10 am

pump up upper chest some more?? please...

i'd move onto another full body waterbury program (art of waterbury, total triple training, big boy basics), up your cardio a little and clean up your diet

spawn · Post by **spawn** » Tue Oct 28, 2008 10:36 pm

Sorry swans. I know that "pump up" was stupid.

I will start Big Boys Basics next week. This week I want to rest. Do you know any tricks or ropes for this program or do you have other suggestions?

swanso5 · Post by **swanso5** » Tue Oct 28, 2008 11:47 pm

haven'r seen it for a while, copy it to here and i'll take a peek

spawn · Post by **spawn** » Wed Oct 29, 2008 2:18 am

Here it is:

Day 1
BB Bench Presses 8 x 3 @ 5RM 60 sec.
Seated Rows 8 x 3 @ 5RM 60 sec.
Pull-Ups 8 x 3 @ 5RM 60 sec.
Standing DB Shoulder Presses 8 x 3 @ 5RM 60 sec.

Day 2
BB Squats 3 x 8 @ 10RM 90 sec.
Leg Raises 3 x 8 @ 10RM 60 sec.
DB Deadlifts 3 x 8 @ 10RM 90 sec.
Decline Bench Sit-Ups 3 x 8 @ 10RM 60 sec.
Standing Calf Raises 3 x 8 @ 10RM 60 sec.

Day 3
Cardio for Recovery

Day 4
45-Degree Incline DB Bench Presses 3 x 8 @ 10RM 90 sec.
45-Degree DB Rows 3 x 8 @ 10RM 90 sec.
Standing BB Curls 3 x 8 @ 10RM 60 sec.
Standing Reverse-Grip Tricep Press-Downs 3 x 8 @ 10RM 60 sec.

Day 5
Hack Squats 8 x 3 @ 5RM 60 sec.
Lying Leg Curls 8 x 3 @ 5RM 60 sec.
Lying Leg Raises 8 x 3 @ 5RM 60 sec.
Seated Calf Raises 8 x 3 @ 5RM 30 sec.

Day 6 and Day 7 Rest

swanso5 · Post by **swanso5** » Wed Oct 29, 2008 4:48 am

looks good as is

spawn · Post by **spawn** » Wed Oct 29, 2008 5:18 pm

One more question. What exactly 5RM or 10RM is?

swanso5 · Post by **swanso5** » Wed Oct 29, 2008 6:46 pm

5 rep max / 10 rep max..the most wt you can lift for 5 or ten reps

spawn · Post by **spawn** » Wed Oct 29, 2008 7:45 pm

Thanx swans. I'll start next week.

spawn · Post by **spawn** » Wed Oct 29, 2008 10:52 pm

We don't have seated row machine. What can I do instead of it?

swanso5 · Post by **swanso5** » Thu Oct 30, 2008 2:30 am

if you have any low pulley station you can use that...if not chest supported rows then