Jazz's Journal

Bench 4x8 (80 kg) 6 on last set

Row 5x5 (75 kg)

Incline Press 3x12 (27.5 kg) 8 on last set

Lat Pulldowns 3x12 (61 kg) 8 on last set

Deadlifts 3x5 (155 kg) 4.5 on last set

Military Press 4x8 (52.5 kg) 7 and 4 on last two sets.

Ladder Pull-Ups max reps 8 and 5

Barbell Curls 3x12 (35 kg) 9 and 8 on last two sets

Ab Machine 3x12 (35 kg) Only just

Squats (120-125 kg) Went easy this week with only 2-3 reps per set

Dips 4x8 (25 kg) 6 on third set, 5 + two rest pause on fourth

Pull-Ups Ladder style (7 and 5)

Calf Raises 3x12 (93 kg)

Bench 5x5 (85-87.5 kg) 2 sets 85 kg, 3 sets 87.5 kg, 4 on last set

Row 4x8 (65 kg)

Incline Press 3x8 (32.5 kg) 7 on last set

Pull-downs 3x8 (2x63 kg, 1x56 kg)

Snatch Grip Deadlift 2x5, 1x3 (130 kg) New exercise today using two 10 kg plates to stand on.

Military Press 5x5 (55 kg)

Barbell Curls 3x8 (40 kg)

Flys 3x8 (2x15 kg, 1x 17.5 kg)

External Rotations 3x12 (7.5 kg)

Squats 3x8 (100 kg) 4 on last set

Dips 5x5 (25 kg)

Calf Raises 3x8 (93 kg)

Ab Machine 3x8 (40 kg)

Decline Close Grip Bench (60 kg) 1x12, 1x10, 1x6

Row 4x8 (67.5 kg) 7/8 on last set

Bench 4x5 (87.5 kg) 4+1 on last set, 1x4+1 (85 kg)

Pulldown 3x8 (63 kg)

Incline Press 3x8 (32.5 kg) 6 on last two sets

Interesting journal bud! I haven't read through it all yet, but what are your goals? I am looking for a routine for my next bulk that will add mass and strength, though neither at full potential of course. How are you finding WSFSB? I tried it once before but I don't think I gave it all I had.

I did WSFSB a while back (it's only a small part at the beginning of my journal). I liked it but didn't like the fact that the exercises were changed so frequently.

I'm training for general mass and strength at the moment and like the idea of varying the rep ranges. Reps range from 5-12 so when I'm stuck on an exercise I change the rep range....

Deadlift 3x6 (140 kg) Going for 8 reps but weight not quite right

Military Press 5x5 (57.5 kg)

Curls 3x8 (40 kg) must add weight

Flys 3x8 (17.5 kg)

External Rotations 1x12 (10 kg), 2x12 (7.5 kg)

Squats 3x8 (100 kg)

Dips 5x5 (27.5 kg)

Calf Raises 3x8 (106 kg)

Ab Machine 3x8 (42.5 kg)

Decline Close Grip Bench 3x12 (60 kg) 9 on last set

Bench 5x5 (87.5 kg) For some reason I reached failure on the fourth set after four reps, but managed the last set ok.

Row 4x8 (67.5 kg) last couple of reps a little shaky

Incline Press 3x8 (32.5 kg) 7 on last set

Pull-downs 3x8 (68 kg) 7 on last set

Deadlifts 3x8 (140 kg) 6 on last set

Military Press 3x5 (60 kg), 2x3 (60 kg), 2x2 (60 kg)

Barbell Curls 3x8 (42.5 kg) 6 on last set

Flys 1x8 (20 kg) Not really getting on with flys. Find lowering the weight difficult....

Dips 3x5 (30 kg), 2x3 (30 kg), 1x2 (30 kg) Tough....

Squats 3x8 (105 kg) 8, 5, 6 + 1 set of 5 Not really confident at pushing myself

Close Grip Bench 3x12 (60 kg) 9 on last set + a few rest pause reps

Ab Machine 3x8 (45 kg)

Calf Raises 3x8 (112 ? kg)

Bench 5x5 (87.5 kg)

Row 4x8 (67.5 kg)

Incline Press 3x8 (32.5 kg)

Pulldowns 3x8 (68 kg)

Good strength routine the Bill starr one mate...

I enjoyed it. My lower body went a bit big with all that squatting though....

Deadlifts 3x8 (140 kg) 6 + 2 rest pause on last set

Military Press (60 kg) 5, 5, 5, 4, 3, 3

Barbell Curls 3x8 (42.5 kg)

Cable Crossovers (35 kg) 12, 8, 6

Rotator Cuff work

Squats (110 kg) 7, 6, 6

Dips 5x5 (30 kg) 4 on last two sets

Calf Raises 3x8 (115 kg)

Ab Machine 3x8 (47.5 kg)

Decline Close Grip Bench (60 kg) 12, 12, 9+2 rest pause

Bench 3x12 (70 kg) 10 on last set, 1x10 (67.5 kg)

Row 4x12 (1x55 kg, 3x57.5 kg)

Incline Dumbell Press 3x5 (2x35 kg, 1x37.5 kg)

Pulldowns 3x5 (1x70 kg, 2x75 kg)