4 week widow maker

only thing that sucks is its really a two man workout but aint got nobody with the balls to do it with

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

ohhh lol i didnt even take it like that because it does look stressful

i love a good challange like this
 
really puts you to the test i did have a guy spot me on the bench press because after the 17th rep i couldnt feel my arms they wouldnt work
 
 
i dont plan on walking on the upcoming leg workout  

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

This plan worked.  It was brutal but it was awesome!  After 4 weeks, I was ready to quit.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

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hey thanks for checking out my journal ,
 
haha did you mean you wanted to quit lifting or just this plan ?
 
 
ya'll will know if im alive tomorrow if i manage to live through the legs part ohh this will be lots of fun
 
 
i'll really be amazed if i dont blow chunks lol

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

Just that plan.  It's hard.  But it works.  4 weeks was plenty.  I needed a break.  I can't and I don't train at that intensity level all the time.  However, it was quick and fun.  And while everybody else was doing the same old boring.. lift heavy weights with crappy form and rest 10 minutes.. I was in and out by the time they got their straps on for the 2nd round of deadlifts.

It was a fantastic free program.  And it's not some long, 2 hour program that burns you out.  I took a stopwatch and followed it to the letter.  The Widow Maker portion had my crying at the end.  It's a bitch.

But there's no way you can't make progress on this program.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Do You Twitter?  If So....
Follow Me On Twitter

I guess that makes me the closest one to ya.  Where do you workout?

 
 
pgrommesh-
wow another ohio dude i workout at murphs gym right before you hit downtown grove city
 
Marc David-
tell you what im already looking forword to the end  but if i get through its wich im planning on it i feel pretty damned good about myself
 
just to add to the fun im trying to cut down a little so i'll be missing some tastey carbs
 
 
 
 

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

widow maker day 2
 
july 14th , 2008
 
 
i gotta be pretty active for some stuff tommorrow so i did cardio and abdominals today nothing major
 
20 minutes cardio on treadmill and rode a bike today for about 40 minutes today
 
6 sets of ab crunches
 
 
decided to do it like this
 
day 1 - WM 1
day 2 - cardio / abs / calves
day 3 - WM 2
day 4 - cardio / abs / calves
day 5 - WM 3
day 6 - cardio
day 7 - WM 4
day8-9 off or light cardio then repeat process

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

WWOOOOOOOOOOooooo
 
made it throught the first leg day holy hell that sucked
 
 
leg press 6x6 - 465 - 1x40 310
 
squats - 6x6 275 - 1x30 135
 
leg curls - 5x10 90-110
 
leg ext - 4x10 - 100-130
 
 
 
 
nothing else wobbled out and came home to eat oh and also landed a job finnally 3rd shift life here i come !!
 
 
 
last note came pretty close to spewing

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

july 16th , 2008
 
 
 
ALrighty im feeling pretty good today so im gonna go ahead and tackle day 3 week one of this ****i'll post later on how i did with weights and all that
 
 
 
 
might even post a pic up in mu avatar or somthing ....

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

heres a lovely vid
 
http://vids.myspace.com/index.cfm?fuseaction=vids.individual&VideoID=38580424

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

wednesday july 16th 08
 
 
day 3 workout week 1 back bi
 
bent bb rows
6x6=205
1x20=135
 
pulldowns
6x6=190
1x20=130
 
deadlift
6x6=315
1x30=155 that sucked biggg time
 
preacher curl 4x6
bb  curl 4x10
 
 
 
 
******abs and cardio and calves tomorrow**********
 
 

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

july 17th 2008
 
 
 
 
i went ahead and used this as a ab/calves day plus a little cardio
 
6 sets of calves to failure
 
and 9 sets of abs 3 for each region upper lower obliques

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

s hit
 
i know i havent posted in a bit but ive been a little busy....
now that ive got numbers from the first week it will be easier to pick weight i can handle easiser so i can up the intensity
 
but i'll update more often !!

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits