BUILT LIKE A BADASS
11/27/09
Did my benchmarks lifts for 1RM today, only used the 1RM numbers from the lifts with good form.
I’ll hit up the gym later on and do Session #1, Not sure If I’ll use DLs or Frontsquats for this Routine yet.
Bench: 245x1
Pullups: 6
Front Squat: 315x1
DL: 475x1
Progress pics:
[photo]26872[/photo]
11/27/09
Day 1
Bench:
3x10x135
8x185
4x195 (should’ve been x6)
4x205
DB Bench:
2x20x35
A1 Cable Rows
A2 Cable Pushdowns
3x15x120 1x15x100
4x15x80
B1 DB Shrugs
B2 DB Lat Raise
3x15x75
3x15x10
Finisher:
BB Complex
DL- Row - Pwr Clean - Push Press - Squat
2x10x65
C/F/P/cals
162/91/218/2018
Pretty good numbers, looks like your on a BB split. What routine are you on exactly?
[quote]BlackLabel wrote:
Pretty good numbers, looks like your on a BB split. What routine are you on exactly?[/quote]
Defranco’s “Built Like a Badass” Program, It’s based losely on his WSFSB Routines
It has 3 ME days based on the Bench, Pullup, and either the Squat or DL, I’m doing Fronstsquat because they’re easy on my back and force me to use good form.
11/28/09
OFF
brisk walk x30m
C/F/P/cals
125/98/162/2026
Tomorrow is gonna be a beast, my legs are still sore as fuck from testing my 1rm on Frontsquat and DLs
5’9
~250
before Pics from 11/1/09
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[photo]25938[/photo]
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I will be very interested in this log, I am a fan of Joe Defranco, and you have some muscle on your frame, I would really like to see you stick it out and come out looking like a badass.
Agreed. I think this program is basically designed for you. 12 weeks right?
[quote]VikingsAD28 wrote:
I will be very interested in this log, I am a fan of Joe Defranco, and you have some muscle on your frame, I would really like to see you stick it out and come out looking like a badass.[/quote]
That’s the plan, problem is I’m not sure about my macros and total cal intake. As you can see I got quite a bit of flab on me. I was going to start at 2k a day and then start upping the cals slowly week by week.
[quote]FutureGL wrote:
Agreed. I think this program is basically designed for you. 12 weeks right? [/quote]
Ya it’s 12 weeks, with 2 upper and 1 lower day each week. I’ll be done with this program (and a nice recomomp) by my Bday in February if everything goes well.
11/29/09
Day 2
DB Squat Jumps
4x6x10
Front Squat
3x5x135
6x230 (should’ve been x8)
5x245 (should’ve been x6)
3x255 (should’ve been x4)
3x265
3x265
Back Raises
3x15x10
MB Side Twists
6x20x8
Finisher:
Elliptical
1 mile @ 10:51
C/F/P/cals
208/101/202/1935
11/30/09
OFF
Magic 50
DB@50lb
5 DB Swings L
5 DB Swings R
5 DB Snatch L
5 DB Snatch R
Burpees w/ jump
rest 60s
x5
C/F/P/cals
208/101/206/1939
So tomorrow calls for “1. Chin-ups (total reps) = Chin-up max + 50%”
That’ll be 9 pullups total!
There’s no way that’s enough volume so I’ll treat it as an ME exercise like I did in WSFSB, adding weight working my way up to heavy triples.
[quote]SickDevildog wrote:
So tomorrow calls for “1. Chin-ups (total reps) = Chin-up max + 50%”
That’ll be 9 pullups total!
There’s no way that’s enough volume so I’ll treat it as an ME exercise like I did in WSFSB, adding weight working my way up to heavy triples.
[/quote]
Do it the way Joe prescribed. If he thought that weighted chin ups were a good idea, he would have used it. Stick with it for this time around and if you decide to use the program after these 12 weeks, then you can play around with weighted variations.
You’re probably right, I won’t do any weighted pullups but I’ll sure as hell do more than 9 pullups ()=
Lookin forward to seein those pullup numbers go up, especially since you are going to shed lots of fat poundage. 6 @ 250# is pretty impressive and it’ll only get better. I have kids on my team that weigh less than you and can’t do 6 good pullups.
[quote]Sanitarium wrote:
Lookin forward to seein those pullup numbers go up, especially since you are going to shed lots of fat poundage. 6 @ 250# is pretty impressive and it’ll only get better. I have kids on my team that weigh less than you and can’t do 6 good pullups.[/quote]
Thanks, I could’ve gotten 12 or so w/o kipping but they weren’t dead hang so I only counted the ones with good form (i.e no kipping, dead hang and chin over the bar)
Will update later tonight when I get off work.
fail
I added some extra exercises to the session and almost puked… at the gym.
I forgot my notepad… at the gym,
and last but not least bought a 10lb tub of whey and forgot it… at the gym.
Will update tomorrow, when i come back… from the gym
12/1/09
Day 3
Pullups
Overhand: 6/6/5/5/4/3
Underhand: 5/4/3/3/2
A1 Cable Pulldowns Wide
A2 Seated DB Mil Press
30x80/25x80
25x20/22/20
Complex 1
Rows @80lb
DB Snatch 6x60 L
DB Snatch 6x60 R
Cable Rows Narrow x12
Rest 60s
x3
B1 Rolling Tri’s
B2 Hammer Curls
15x20/7x35/8x35/5x35
15x20/8x35/7x35/4x35
Complex 2:
V-Ups x30
Prone Flutters x30
rest 60s
x2
OH Squats
3x8x70