Haven't seen many logs for WS4SB so i decided to start one.

4/2/2012:ME upper body
Bench Press:
45x5
95x5
135x3
155x3(not a PR but decided not to push it cuz I stalled Last week)

DB Bench:
45's 2x17

T-Bar rows+ Facepulls superset
2 plates + 45 4x12

DB shrugs
90's 4x12

Hammer curls
25's 3x8

Morning weight 168.3
Bodyfat 21.5

4/3/12 Speed Training
10 yards x 10
20 yards x 6
40 yards x 4

4/5/12 ME Lower Body
Squats:
135x5
185x5
225x5
275x5

DB Stepups:
45's 3x12

RDL:
225 2x10

Natural GHR:
Kind of a set of 8(These are hard as balls)

Ab Circuit:
2x Circuit

4/6/12 RE Upper Body
Warmup
115lbs 3x15 (bounced the weight off my chest, gotta reset weight

Assisted chin ups/ facepulls superset
20lbs assistance/ 60lbs 4x12

Seated DB military press
35's 4x12

DB Shrugs/Hammer curls superset
90's/25's 3x12

Grip work+Abs

4/9/12 ME Upper Body
Warmup
145x3 + 155x2.5(failed on third)

DB Floor Press
45's 2x15-20

One arm rows + Facepulls superset
3x8-12

DB Shrugs
3x8-12

Hammer Curls
3x8-12

thanks man ill try it on monday

4/11/12 ME Lower Body
Box Squats
Worked up to 315x3

BSS
4x12 each leg with 25s

GHRs
4x8

Notes: Didn't really like the box squats going back to normal squats next week

4/13/12
RE Upper Body
Incline Bench 95 3xMax Reps

Lat Pulldowns/Facepulls superset

Seated DB military press
35s 4x12

Notes: felt really sick today hopefully next week will be better

ME Upper Body
worked up to 155x3 then 2x140x4

Db Bench
50'sx12,8

T-Bar rows
2-plates

Facepulls

DB shrugs

DB curls

was feeling good today and could have gotten more on bench but my brother was spotting me like a dumbass and messed me up

4/19/12 ME Lower Body
Deadlifts
Worked up to 315(+20lbs PR)then did 285 for 2x2

BSS
Each leg with 25s 3x12

GHRs
3x12 getting much stronger a these while noticing my hamstrings getting bigger

ABs

Notes: very happy about the DL PR.

RE Upper Body
DB Bench 50's 4x8-12 (Gotta go heavier next week)

Pullups/Facepulls (Never new I was so bad at pullups)
3x3-5/3x8 50lbs

DB Military 40's 4x12

DB Shrugs/Curls

Great workout

This is diet on an off day
Breakfast:
4 scrambled eggs
1 cup OJ
1 cup whole milk

2nd meal:
2 tbsp peanut butter
2 scoops Whey

3rd meal:
8 oz chicken breast
2 oz peanuts

4th meal:
3 oz chicken breast(leftover from before)
1 cup whole milk
2 tbsp peanut butter

Then Dinner that changes everyday

Is this a good diet for a non training day? I want to maintain my weight(~170) while leaning out.
this totals about 2050 calories 186g protein 106g fat 83g carbs + dinner (steak tonite).Will this work or how should i change it?

ME Upper body:
Bench:
work up to 155x5 then 140 2x5

DB Floor press
50's 2xmax reps

T-Bar rows
2 plates + 25 4x12

Db powercleans 25's

shrugzz + curlzz

Notes: So happy about progress on bench its been a long ass time sibce i progressed on bench. Thanks Whiteflash for the tip earlier about the volume reallt seemed ti help

Diet Today on a training day
1st meal:
4 scrambled eggs
1 cup OJ
1 cup Whole milk
2 Packets Oatmeal

2nd meal:
3.5 oz bag of beef jerky
1 banana

3rd meal:
Roast beef sandwich (2 slices whole wheat bread 8 oz of roast beef)
Apple

4th meal:
8oz chicken breast
2 tbsp Peanut Butter

5th meal:
3oz chicken breast
2 tbsp Peanut Butter

(workout)

PWO shake:
2 scoops Muscle Milk
2 tbsp nesquick
12 oz skim milk

6th meal:
3 oz steak
salad
1 cup cottage cheese
Totals: 3500 cal, 137g fat, 258g carbs, 310g protein
Is this lookin good to or should I change this up? Also I need some help with workout nutrition.

4/24/12 Sprints
10x10yards
6x20yards
4x40yards