Alex's BBB Log

Training Training Logs
101

SuperGrowth Phase 1
Week 2 - Day 4: 5-7 Reps, 180 sec. rest

Front Squats
190x5
190x5
185x5

Flat BB Bench
225x4
210x5
205x5

Rack Chins
25lb platex5
35x5
35x6

Smith High Incline Press
145x5

Smith Machine Calf Raise
270x7
270x7

Tricep Push Down
96x8

BB Bicep Curl
105x6

102

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

1-Arm DB Row
95x12
95x12
95x12

Sit Down Machine Flye
240x10
225x10
225x10

Concentration DB Curl
35x10
30x12
35x10

Standing Calf Raise (machine)
320x12
320x10
320x10

103

SuperGrowth Phase 1
Week 3 - Day 2: 10-12 Reps, 180 sec. rest

Sit-Down Lateral Raise (machine)
180x10
170x10
160x12

Decline CGBP
205x10
200x10
200x9

Leg Press
500x12
500x12
500x12

Partial Turkish Get-Up
40x12
40x12
40x12

104

SuperGrowth Phase 1
Week 3 - Day 3: 8-10 Reps, 180 sec. rest

Pendlay Rows
225x8
215x8
205x8

Decline DB Pullover
85x9
85x8
85x8

Hamstring Curl
150x9
145x9
140x10

Reverse Flye
170x8

Seated Calf Raise
180x10
190x10

Reverse Grip EZ Bar Preacher Curl
80x7

Smith Wide-RGP
180x10

105

SuperGrowth Phase 1
Week 3 - Day 4: 5-7 Reps, 180 sec. rest

Front Squats
190x5
190x5
185x5

Flat BB Bench
225x5
215x5
205x5

Rack Chins
35lb platex7
35x7
45x7

Smith High Incline Press
145x5

Smith Machine Calf Raise
270x7
320x7

Tricep Push Down
102x7

BB Bicep Curl
105x7

106

Ramp 2
Week 1 - Day 1: 13-15 Reps, 150 Sec Rest

Cobra Lat Pulldown
75x15
75x15
75x15

Sit Down Machine Flye
180x15
195x15
205x15

Hamstring Curl
130x15
135x14
130x13

Standing Calf Raise (Machine)
295x15
275x13
255x15

Concentration Curl
27.5x15
30x13
27.5x15

107

Ramp 2
Week 1 - Day 2: 13-15 Reps, 150 Sec Rest

Decline Press (Hammer Strength)
180x15
210x13
200x13

Rope Face Pulls
(Not sure what the weight is on these aside from the number on the cable crossover)
9x15
10x15
11x15

Leg Extensions
125x15
130x15
135x15

Donkey Calf Raise
180x15
230x15
230x15

Smith Wide-RGP
140x15
150x15
160x12

108

Ramp 2
Week 1 - Day 3: 10-12 Reps, 150 Sec Rest

Pendlay Rows
185x10
185x10
185x10

Incline Press (Hammer Strength)
140x12
160x10
150x10

Leg Press
450x12
500x11
500x10

DB 6-Way Shoulder Training
10x12

Sit Down Calf Raise
160x12
160x12

Reverse Preacher Curl
60x12

Decline CGBP
205x9

I’ve been doing the program, just have been lazy with updating the online training log

109

Ramp 2
Week 1 - Day 4: 8-10 Reps, 150 Sec Rest

Front Squats
135x8
145x8
165x8

Flat BB Bench Press
200x8
195x8
190x8

Rack Chins
35lb platex8
35x8
35x8

High Incline Smith Press
110x10

Smith Machine Calf Raise
270x10
320x10

Push Downs (w/ rope)
77x10

BB Curl
75x10

110

Ramp 2
Week 2 - Day 1: 13-15 Reps, 90 Sec Rest

Cobra Lat Pulldown
80x15
80x15
80x15

Sit Down Machine Flye
205x15
210x15
205x15

Hamstring Curl
135x15
140x12
130x13

Standing Calf Raise (Machine)
215x15
215x15
235x15

Concentration Curl
27.5x15
30x15
30x13

111

Ramp 2
Week 2 - Day 2: 13-15 Reps, 90 Sec Rest

Decline Press (Hammer Strength)
150x15
180x15
200x14

Rope Face Pulls
(Not sure what the weight is on these aside from the number on the cable crossover)
11x15
12x15
13x15

Leg Extensions
130x15
150x15
155x15

Donkey Calf Raise
180x15
250x15
250x15

Smith Wide-RGP
150x15
160x15

112

Ramp 2
Week 2 - Day 3: 10-12 Reps, 90 Sec Rest

Pendlay Rows
185x10
195x10
195x10

Incline Press (Hammer Strength)
150x12
160x12
170x9

Leg Press
450x12
475x12
500x10

DB 6-Way Shoulder Training
10x12

Sit Down Calf Raise
180x10
140x12

Reverse Preacher Curl
70x10

Decline CGBP
175x12

113

Ramp 2
Week 2 - Day 4: 8-10 Reps, 90 Sec Rest

Front Squats
135x8
145x8
165x8

Flat BB Bench Press
205x8
200x8
195x8

Rack Chins
25lb platex8
25x8
25x8

DB 6-Way Shoulder Training
12.5x9

Smith Machine Calf Raise
320x10
320x10

Push Downs (w/ rope)
71x10

BB Curl
95x8