[quote]scally wrote:
Hey
Been having a quick look at your workout, I’m currently doing this. Just wanted to say you’re doing a wicked job and look forward to reading this.
Simon[/quote]
Thanks, how far into BAB are you?
Just finished the second day of week 1. Managed to knock 2 minutes off my mile time since the last time I did it. I also chose the deadlift (am doing this with my brother and he wants to deadlift instead of squat so I’m doing it with him). I’m also doing 3x3 (starting with 75% 1RM) for my squat because since I won’t be squatting for 3 months, I don’t want it to suffer. What do you guys think?
Also been reading some other BLAB logs too, seems like everybody is doing more than the prescribed reps for the chin ups.
Good stuff, I’m starting Badass Monday. It’s my own bastardized program (focusing on APFT stuff mainly).
[quote]PB Andy wrote:
Good stuff, I’m starting Badass Monday. It’s my own bastardized program (focusing on APFT stuff mainly).[/quote]
What’s APFT, Army PFT?
[quote]Airness wrote:
Just finished the second day of week 1. Managed to knock 2 minutes off my mile time since the last time I did it. I also chose the deadlift (am doing this with my brother and he wants to deadlift instead of squat so I’m doing it with him). I’m also doing 3x3 (starting with 75% 1RM) for my squat because since I won’t be squatting for 3 months, I don’t want it to suffer. What do you guys think?
Also been reading some other BLAB logs too, seems like everybody is doing more than the prescribed reps for the chin ups.[/quote]
The program is pretty low volume so I don’t see why not, I’ve been adding stuff left and right and havent lost any strength.
1/10/10
Week 6 Session 2 Lower
Front Squat
3x12x135
8x230
6x245
4x260
2x280
2x280
A1 45 Degree Back Extension
A2 Stability Ball Plank
3x12x25
3x30sec
B1 OH Plate Squat
B2 Burpee w/ jump
3x15x25
3x10
Tabata Bagwork
1-2’s x20sec
rest 10sec
x8
p/f/c
263/63/208/2451
Diet wasnt on track at all today
Hey
Just started back on week 2 day 1 today. The gym i go to has been closed over the xmas period and then closed for a week due to snow.
What kills me is the finisher on day 1, i’m fried after it.
Keep going.
Simon
[quote]scally wrote:
Hey
Just started back on week 2 day 1 today. The gym i go to has been closed over the xmas period and then closed for a week due to snow.
What kills me is the finisher on day 1, i’m fried after it.
Keep going.
Simon[/quote]
Finishers are a beast but you’ll get used to them.
1/11/10
OFF
Clean + Press
3x5x135
1x185
2x185
1x205
0x225
0x225
1x215
0x225
1x215
0x225
1x215
0x225
1x215
so much fail, couldnt get that 225 for shit
Complex
Snatch 5x135
Pushup x10
Prone Flutters x50
Burpee w/ Jump x5
rest 60sec
x3
p/f/c
214/53/249/2329
good work, been watching your log for a while, what im really waiting to see are the after pics when its all over, i already know that you will be looking crazy . . . . . . like a badass
good luck
[quote]young n wrote:
good work, been watching your log for a while, what im really waiting to see are the after pics when its all over, i already know that you will be looking crazy . . . . . . like a badass
good luck[/quote]
Thanks man, I don’t think I’ll qualify for badass status when I’m done, there always something to improve upon especialy chest/shoulders/bis for me.
o yea about “isolation work” im not sure but arent you allowed a day where you can hit all the muscles that you feel are lagging or sumthing; ei; biceps, tris, rear delts, etc.
i mean im sure the program hits everything very nicely and has you fried at the end of the work out
[quote]young n wrote:
o yea about “isolation work” im not sure but arent you allowed a day where you can hit all the muscles that you feel are lagging or sumthing; ei; biceps, tris, rear delts, etc.
i mean im sure the program hits everything very nicely and has you fried at the end of the work out[/quote]
The program doesnt call for it but I’ve been adding my own workouts here and there, most of them were to get me ready for Muay Thai (conditioning and shoulders). I’m really torn between bodybuilding and Muay Thai prep atm.
1/12/10
Bagwork
x30min (1-2 1-2-rrh)
Now this is what I call progress. Keep at it man. You’re a sick devil dog.
[quote]Billy Whizz wrote:
Now this is what I call progress. Keep at it man. You’re a sick devil dog.[/quote]
Thanks, I still got a long ways to go.
1/12/10
Bagwork
x30min (1-2 1-2-rrh)
Week 7 Session 3 Upper
Pullups (under)
BW
x12/10/9/6
+10
x6/6
+20
x4/4/3
+25
x4/3
+45
x2/2
3 sec Eccentric Lat Pulldown (wide)
3x12x100
Modified Arnold Press
3x12x30
Backburns
4x20sec x2.5
4x20sec xhands
Core Circuit
Plate Crunch @25lb x15
Hip-Ups x15
Chinnies x15
rest 60sec
x3
BW Circuit
Mnt Climbers x30
Pushups x20
Mnt Jumpers x10
Burpee w/ jump x5
rest 60sec
p/f/c
256/28/281/2400
Forgot to do cable curls, I’ll add them into my shoulder session tommorow.
1/13/10
OFF
Shoulders/Bis/Conditioning
A1 Snatch BB
A2 Arnold Press
3x5x135
3x15x30
MT Circles
front 50x2.5
side 50x2.5
45 degree 50x2.5
top 50x2.5
Standing Cuban Press
3x12x35
B1 Incline Rear Delt Raise
B2 Incline Front Raise
3x20x15
3x12x15
Lean Away Side Delt Raise
3x15x15
Preacher EZ 21’s
3x21x45
DB Hammer Curls
3x10x20 (each arm)
Cable Curls
52x20
26x20
26x20
Bagwork
x30min (random combos)
Chi Kung
x15min
p/f/c
254/87/175/2498
1/14/10
OFF
Brisk Walk
x30min
p/f/c
198/98/176/2378
1/15/10
Bench
3x12x135
7x185
3x225
2x225
1x245
2x225
DB Rows
3x15x55
Clean + Press
5x135
3x155
2x185
1x205
1x205
1x215
0x225
3x185
Pullups
10x3xBW
A1 Incline Flies
A2 Flat Flies
25x12 25x12 20x12
30x10 25x10 20x12
T-Bar Rows
3x15x135
Smith Incline
6x140
4x140
3x150
12x90
Inverted Rows
2x12xBW
7xBW
DB Pullovers
12x60
11x60
9x60
Dips
6xBW
3xBW
4xBW
p/f/c
312/54/208/2566
1/16/10
OFF
p/f/c
284/74/141/2366
Nice progress buddy. Still not eating after 6pm? How’s that working out?
I normally start with plans like that but then give up when lifting heavy because I’m just so damn hungry all the time.
[quote]justrob wrote:
Nice progress buddy. Still not eating after 6pm? How’s that working out?
I normally start with plans like that but then give up when lifting heavy because I’m just so damn hungry all the time. [/quote]
I ytry not to eat after 6-7pm, if I start craving at night I go ahead and drink a shitload of water and/or do some Chi Kiung/walking. Every now and then I’ll crumble and stuff my face with some cottage cheese +tuna.