Alex's BBB Log

Training Training Logs
61

You’re killing it, Dente.

62

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

Pendlay Rows
165x12
175x10
170x10
160x10

Flat Bench Press
190x7
165x10
160x11
155x10

Stiff-Legged Deadlifts
170x12
180x10
170x10
160x12

Seated Calf Raise
160x12
170x12

Standing Push Press
115x10
105x12

63

Ramp 3
Week 3 - Day 4: 8-10 Reps, 60 sec. rest

Front Squats
155x8
155x8
155x6

DB Incline Press
65x10
70x7
65x7
60x8

Rack Chins
BWx8
BWx8
BWx8
BWx8

Seated Lateral Raise (machine)
170x10
180x6

Standing Calf Raise (machine)
380x10
395x10

My hip is still really hurting on front squats. I’m still going to work through it but its really hurting my progress

64

SuperGrowth Phase 3
Week 1 - Day 1: 13-15 Reps, 60 sec. rest

V-Bar Lat-Pulldown
162.5x14
150x14
147.5x12
137.5x12

Sit Down Machine Flye
220x15
225x13
210x13
200x12

Incline DB Hammer Curl
30x15
35x12
30x14
27.5x15

Standing Calf Raise (machine)
255x15
295x15
300x13
280x13

65

SuperGrowth Phase 3
Week 1 - Day 2: 13-15 Reps, 60 sec. rest

Sit Down Reverse Flye (machine)
140x15
145x13
135x13
115x15

Smith Wide-RGP
160x13
150x14
145x15
155x13

Leg Press (Feet High and wide on pad)
360x15
410x15
450x15
500x15

Crunches (machine)
BWx35
BWx35
BWx35
BWx35

66

SuperGrowth Phase 3
Week 1 - Day 3: 8-10 Reps, 120 sec. rest

Pendlay Rows
185x9
175x9
170x10

Incline DB Press
70x8
65x9
60x8

Stiff-Legged Deadlifts
180x10
190x8
190x9

Seated Calf Raise
180x10
190x10

Standing Push Press
115x8

Bent Over Arnold Curl
30x10

Tri. Push Down
83x10

67

SuperGrowth Phase 3
Week 1 - Day 4: 4-6 Reps, 180 sec. rest

Front Squats
175x5
185x4
185x4

Flat BB Bench Press
205x5
205x6
225x4

Deadlifts
225x6
275x5
295x6

Seated Lateral Raise (machine)
190x5

Smith Machine Calf Raise
270x6
340x6

Decline CGBP
185x6

Zottman Curls
45x5

68

SuperGrowth Phase 3
Week 2 - Day 1: 13-15 Reps, 60 sec. rest

V-Bar Lat-Pulldown
162.5x15
175x11
150x13
137.5x14

Sit Down Machine Flye
225x13
205x13
195x15
200x13

Incline DB Hammer Curl
35x14
30x14
27.5x15
30x15

Standing Calf Raise (machine)
295x15
315x15
315x15
315x14

69

SuperGrowth Phase 3
Week 2 - Day 2: 13-15 Reps, 60 sec. rest

Sit Down Reverse Flye (machine)
135x15
140x15
145x13
140x15

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

Leg Press (Feet High and wide on pad)
360x15
450x15
500x15
520x15

Crunches (machine)
BWx35
BWx35
BWx35
BWx35

70

SuperGrowth Phase 3
Week 1 - Day 3: 8-10 Reps, 120 sec. rest

Pendlay Rows
185x10
195x8
185x9

Incline DB Press
65x4
45x10

Stiff-Legged Deadlifts
180x10
190x8
200x9

Seated Calf Raise
180x10
235x10

Standing Push Press
95x8

Bent Over Arnold Curl
35x10

Tri. Push Down
83x10

I hurt my left shoulder pretty bad over the weekend. It really hurts on some workouts and not so much on others. I’m just trying to push through it and get through with the Big Beyond Belief program.

71

SuperGrowth Phase 3
Week 2 - Day 4: 4-6 Reps, 180 sec. rest

Front Squats
185x4
185x5
195x4

Flat BB Bench Press
205x4
205x4
215x4

Deadlifts
275x6
315x6
340x4

Seated Lateral Raise (machine)
190x6

Smith Machine Calf Raise
320x6
340x6

Decline CGBP
165x8

Zottman Curls
45x5

My shoulder is still really bothering me. For example, I put 195lb on decline cgbp and everything felt fine but my shoulder gave out on rep #2 so i had to take weight off mid-set.

72

SuperGrowth Phase 3
Week 3 - Day 1: 13-15 Reps, 60 sec. rest

V-Bar Lat-Pulldown
175x13
162.5x13
150x13
137.5x13

Sit Down Machine Flye
225x13
210x13
195x13
185x13

Incline DB Hammer Curl
40x13
35x13
30x13
27.5x15

Standing Calf Raise (machine)
315x15
315x15
315x13
300x13

73

SuperGrowth Phase 3
Week 3 - Day 2: 13-15 Reps, 60 sec. rest

Sit Down Reverse Flye (machine)
135x15
140x15
140x14
135x15

Smith Wide-RGP
120x15
130x15
130x15
130x13

Leg Press (Feet High and wide on pad)
450x15
500x13
500x13
410x15

Crunches (machine)
BWx35
BWx35
BWx35
BWx35

74

SuperGrowth Phase 3
Week 3 - Day 3: 8-10 Reps, 120 sec. rest

Pendlay Rows
195x8
185x10
190x8

Incline DB Press
50x10
50x9

Stiff-Legged Deadlifts
160x10
160x9

Seated Calf Raise
140x10
160x10

Standing Push Press

Bent Over Arnold Curl
40x8

Tri. Push Down
90x10

75

SuperGrowth Phase 3
Week 3 - Day 4: 4-6 Reps, 180 sec. rest

Front Squats
185x4
185x4
195x4

Flat BB Bench Press
210x5
215x4
225x5

Deadlifts
275x6
295x4
315x4

Seated Lateral Raise (machine)
195x6

Smith Machine Calf Raise
270x6
340x6

Decline CGBP
185x6

Zottman Curls
40x6

76

So, I just finished up the Big Beyond Belief program. I found that I gained strength and set personal records throughout the program. I found where my weaknesses are and which exercises I found the most gains on. So, I am taking a week off to lick my wounds and I’ll be back to start Ramp 1 all over again.

77

Good job. Now that you know what exercises give you the most bang don’t switch them out! I only did 2 ramps and all my pressing exercises went up by 40 pounds (Falt/Incline/Military) I’m giving the program another run starting tomorrow.

78

Thanks alot. I had to pull things back a bit on the last supergrowth because I was/still nursing a shoulder injury. Hopefully the week off helps things and I can get back to 100%. Good luck with the program.

79

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

1-Arm DB Row
90x15
95x15
95x13

Sit Down Machine Flye
195x13
195x13
195x13

Incline DB Hammer Curl
27.5x15
30x14
30x15

Standing Calf Raise (machine)
275x15
295x15
295x14

Started BBB again fresh from the beginning. Looking forward to doing the program again.

80

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

Sit-Down Lateral Raise (machine)
130x15
140x15
150x13

Decline CGBP
160x13
145x12
135x14

Leg Press
450x15
500x13
500x13

Partial Turkish Get-Up
27.5x13
27.5x13
27.5x13