DOMS

Thanks, Scarface!

Everyone is different, but I packed on enough size that it's easily noticeable. That's why I chose this exercise. According to Waterbury, it's meant for hypertrophy. And, from where I sit, the man is honest.

Strength and size are not mutually exclusive. If you get one, you're going to get some of the other. But I you're correct. Doing a 10x3 and upping the 1RM % from 80 to 86 has probably done wonders for my 1RM. My current PR on Bench is 190, but I just did 10x3 @ 165. I'm willing to bet that I can hit a new PR.

goob

Great job DOMS, that workout looks brutal. Your pressing strength is very impressive.

SamEaston

Hi DOMS

I've had a read through the Waterbury Method pages you posted up and it looks like it's going to be the most difficult thing i've ever done. I have a couple of questions though, maybe you would have time to answer?

Firstly, Im guessing i will need to do a one rep max for each exercise before i begin? Did you do that?

Second, what do you do on the days inbetween workouts? Are you allowed to do anything, like cardio, or is it not recommended?

Third, and last , what are external rotations?

Thank you so much DOMS - you're very good

www.extremebodybuilding.net

DOMS

Thanks, man!

I've always made it a point not to put my bench before any other part of my body, but hell yeah, it's good to see it go up. I'm betting that I can hit 200 when I test next time.

Hell, my next routine will focus on just my bench. w00t!

DOMS

Thanks, goob!

But my bench isn't even one body weight yet.

BoneCrusher

You've kinda been up and down with minor injuries and vacation and all ... what is your bench at nowadays? Max that is ...

DOMS

Sam!

Yes, I tested my 1RM on all of the exercises in this routine. You can find them at the end of my last journal. I didn't want to shortchange myself by guessing or using a 1RM calculator. I think that really paid off.

Up until last week, I didn't do any cardio. I use to hate cardio, but I'm learning to like it. Between the heavy squats and running (if that's your poison), you need to keep an eye on your knees and shins.

I've attached the page from the book that explains what these are.

You're too kind!
.
.
.

DOMS

It use to be 190. But now I can do 10x3 @ 165, so I'm guessing that I can probably hit 200 or so. I'm moving my family up to Boise this next weekend, so I'll have to wait until the following week to find out. This week I'm going to finish off my routine. Probably tomorrow.

DOMS

Oh, and my current body weight is around 210 or so. But I haven't weighed myself in a couple of months, so I'll need to do that this week.

goob

What would be your ideal weight DOMS?

DOMS

About 215 at 10% body fat.

goob

And you are 210, with ????? BF?

DOMS

I don't know. I've yet to have it tested. But I'm going to be getting 3 weeks of "me" time, so I'll get it tested then. I'm guessing around 15-18%. But that's just a blind guess.

DOMS

WBM, Day 12: Fini

Today marks the last day of this routine as well as my last workout in this house. I'll spend about two weeks in an apartment, and then it's on to Boise.

Change bring opportunity!

I have to admit that I slouched in my final workout. I took 2 minutes between the majority of my sets. Working at 86% is a bitch. I clearly understand now why this routine is only 12 days.

On a positive note, I was very strong on the Leg Curls. This has routinely been an exercise that I've struggled with. But tonight, it felt absolutely easy.

My next workout will be the Total Strength Program aimed at benching.

Chin-up
3 @ BW (assisted)
3 @ BW (assisted)
3 @ BW (assisted)
3 @ BW (assisted)
3 @ BW (assisted)
3 @ BW (assisted)
3 @ BW (assisted)
3 @ BW (assisted)
3 @ BW (assisted)
3 @ BW (assisted)

Decline DB Bench Press
6 @ 70
6 @ 70
6 @ 70
6 @ 70

Hammer Curl
6 @ 45
6 @ 45
6 @ 45
6 @ 45

Standing Calf Raise
6 @ 205
6 @ 205
6 @ 205
6 @ 205

Leg Curl
6 @ 85
6 @ 85
6 @ 85
6 @ 85

Overhead Squat
6 @ 95
6 @ 95
6 @ 95
6 @ 95


04/12/2007

b_reed23

nice calf raises and squats!!

My Journal!

SamEaston

Sorry DOMS - did i miss this? I might be blind, but i can't see any attachments!

After seeing your workouts, im actually looking forward to starting this (in a weird kind of way!).

www.extremebodybuilding.net

DOMS

What the fuck? I attached two PDF files!

When I get to work, I'll report them.

DOMS

Okay, I'm uploading the PDFs again.

Well...it just told me that I've already uploaded them.

So here's the links:

The Waterbury Method, page 1 & page 2.

DOMS

Okay, I feel like a moron. They're attached to this post (Better Than Ever) on the previous page.

katt

No you're not a moron.. I printed them the first time. They may have gotten lost in our "glitch"

DOMS

Nope, they're there. It's just that I've written two large posts to Sam, I went stupid about which post I attached the PDFs to.

But I'd be happy to blame the computer.

SamEaston

DOMS - thank you!

www.extremebodybuilding.net

DOMS

Giggity...
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