Alex's BBB Log

Training Training Logs
41

SuperGrowth Phase 2
Week 1 - Day 3: 10-12 reps, 90 sec. rest

1-Arm DB Row
90x12
95x12
95x12
95x12

BB Flat Bench
195x10
170x12
185x10
165x10

Standing Calf Raise (Machine)
335x12
355x12

Decline CGBP
185x12

EZ Curl
90x11

42

SuperGrowth Phase 2
Week 1 - Day 4: 8-10 reps, 90 sec. rest

Front Squats
165x8
165x8
155x8
145x8

BB Incline
170x8
160x8
150x8
140x10

Incline Front Shoulder Raise
50x10
50x8

Sit Down Calf Raise
175x10
185x10

Smith Wide-RGP
180x8

Zottman Curl
40x8

43

SuperGrowth Phase 2
Week 2 - Day 1: 13-15 reps, 90 sec. rest

Cobra Lat Pulldown
90x15
95x15
100x15
105x15

Sit Down Machine Flye
225x15
225x13
210x11
180x15

Alt DB Curl
50x13
45x13
40x15
40x13

Smith Machine Calf Raise
250x15
260x15
270x15
300x15

44

SuperGrowth Phase 2
Week 2 - Day 2: 13-15 reps, 90 sec. rest

Sit Down Side Lateral Raise (machine)
140x15
145x13
130x13
120x13

Rolling Tri. Ext. w/ DBs
60x14
55x13
50x13
40x15

Stiff-Legged Deadlifts
160x13
160x13
160x13
160x15

Decline Sit Up
35lb platex15
35x15
35x15
35x15

45

SuperGrowth Phase 2
Week 2 - Day 3: 10-12 reps, 90 sec. rest

1-Arm DB Row
95x12
95x12
95x12
95x12

BB Flat Bench
200x9
180x10
160x11
160x11

Standing Calf Raise (Machine)
375x12
395x11

Decline CGBP
200x10

EZ Curl
90x11

46

SuperGrowth Phase 2
Week 2 - Day 4: 8-10 reps, 90 sec. rest

Front Squats
165x8
165x8
165x7
145x8

BB Incline
170x8
150x8
140x8
130x10

Incline Front Shoulder Raise
50x9
40x10

Sit Down Calf Raise
180x10
190x10

Smith Wide-RGP
180x8

Zottman Curl
40x8

Felt really weak today but I’ll be back at it next week.

47

SuperGrowth Phase 2
Week 3 - Day 1: 13-15 reps, 90 sec. rest

Cobra Lat Pulldown
100x15
105x15
105x15
100x15

Sit Down Machine Flye
240x13
225x13
210x13
180x15

Alt DB Curl
50x13
45x13
40x15
45x13

Smith Machine Calf Raise
320x15
340x15
350x13
330x15

48

SuperGrowth Phase 2
Week 3 - Day 2: 13-15 reps, 90 sec. rest

Sit Down Side Lateral Raise (machine)
150x15
160x13
150x13
140x15

Rolling Tri. Ext. w/ DBs
60x15
65x10*
55x13
50x15

Stiff-Legged Deadlifts
160x15
180x13
170x13
170x15

Decline Sit Up
35lb platex15
35x15
35x15
35x15

49

SuperGrowth Phase 2
Week 3 - Day 3: 10-12 reps, 90 sec. rest

1-Arm DB Row
95x14
95x14
95x14
95x14

BB Flat Bench
200x9
185x10
170x10
155x12

Standing Calf Raise (Machine)
395x12
400x12

Decline CGBP
200x10

EZ Curl
80x12

50

SuperGrowth Phase 2
Week 3 - Day 4: 8-10 reps, 90 sec. rest

Front Squats
I tweaked my hip doing these last week so I skipped them this week.

BB Incline
170x10
180x8
170x8
160x8

Incline Front Shoulder Raise
50x8
40x12

Sit Down Calf Raise
190x10
190x10

Smith Wide-RGP
180x10

Zottman Curl
40x8

SuperGrowth phase 2 is over. Taking a week off and then onto Ramp 3

51

Ramp 3
Week 1 - Day 1: 13-15 Reps, 180 sec. rest

V-Bar Lat-Pulldown
137.5x15
150x15
162.5x12

Sit Down Machine Flye
180x15
195x15
205x13

Incline DB Hammer Curl
22.5x15
25x15
27.5x15
30x12

Smith Machine Calf Raise
300x15
310x15
320x15

52

Ramp 3
Week 1 - Day 2: 13-15 Reps, 180 sec. rest

Sit Down Reverse Flye (machine)
135x14
135x13
120x15
130x15

Smith Wide-RGP
110x15
130x15
140x15
150x13

Leg Press (Feet High and wide on pad)
270x15
320x15
340x15

Decline Sit Up
I was running low on time and had to nix these this week.

53

Ramp 3
Week 1 - Day 3: 10-12 Reps, 180 sec. rest

Pendlay Rows
135x12
155x12
175x10

Flat Bench Press
185x11
165x11
155x12

Stiff-Legged Deadlifts
140x12
150x12
160x12

Seated Calf Raise
160x12
160x12

Standing Push Press
95x12
105x12

54

Ramp 3
Week 1 - Day 4: 8-10 Reps, 180 sec. rest

Front Squats
135x8
135x8
145x8

DB Incline Press
70x10
75x7
70x8

Rack Chins
BWx8
BWx8
BWx8

Seated Lateral Raise (machine)
140x10
150x10

Standing Calf Raise (machine)
375x10
395x10

My hip is still a bit sore from 2 weeks ago.
Also, bodyweight is currently at 273 lbs.

55

Ramp 3
Week 2 - Day 1: 13-15 Reps, 120 sec. rest

V-Bar Lat-Pulldown
150x15
162.5x13
150x13

Sit Down Machine Flye
190x15
205x15
215x13

Incline DB Hammer Curl
25x15
27.5x15
30x13
27.5x15

Smith Machine Calf Raise
320x15
340x15
350x15

56

Ramp 3
Week 2 - Day 2: 13-15 Reps, 120 sec. rest

Sit Down Reverse Flye (machine)
135x15
140x13
130x13
125x15

Smith Wide-RGP
140x15
150x13
140x14
135x13

Leg Press (Feet High and wide on pad)
340x15
360x15
430x15

Crunches (machine)
BWx33
BWx34
BWx35

Gym was busy tonight so I had to substitute the decline sit ups for regular crunches, not ideal but what are you going to do.

57

Ramp 3
Week 2 - Day 3: 10-12 Reps, 90 sec. rest

Pendlay Rows
155x12
165x12
175x11

Flat Bench Press
185x11
175x11
165x10

Stiff-Legged Deadlifts
160x12
170x12
180x11

Seated Calf Raise
180x12
180x10

Standing Push Press
115x12
125x9*

58

Ramp 3
Week 2 - Day 4: 8-10 Reps, 180 sec. rest

Front Squats
145x9
155x8
165x8

DB Incline Press
75x7
70x8
65x7

Rack Chins
BWx8
BWx8
BWx8

Seated Lateral Raise (machine)
160x10
170x8

Standing Calf Raise (machine)
375x10
375x10

Felt pretty weak tonight. Also, my hip is still bothering me from SuperGrowth Phase 2.

59

Ramp 3
Week 3 - Day 1: 13-15 Reps, 120 sec. rest

V-Bar Lat-Pulldown
162.5x14
150x13
137.5x15
150x12

Sit Down Machine Flye
215x15
220x14
210x13
205x15

Incline DB Hammer Curl
27.5x15
30x13
27.5x15
30x13
27.5x15

Smith Machine Calf Raise
340x15
350x15
360x15
370x15

60

Ramp 3
Week 3 - Day 2: 13-15 Reps, 120 sec. rest

Sit Down Reverse Flye (machine)
140x13
135x13
125x13
120x13
105x15

Smith Wide-RGP
140x15
150x15
160x12
150x13
140x14

Leg Press (Feet High and wide on pad)
360x15
410x15
430x15
450x15

Crunches (machine)
BWx35
BWx35
BWx35
BWx35