Set 1: 50kg *10 (oh fucking hell yes !)
Set 2: 52.5kg *6 ( I REALLY need to start ramping down but it’s so bloody hard not to try it !)
Set 3: 50kg *6 (Again i fucked it, lesson learned will ramp down now if it’s hard)
Close Grip Bench Press:
Warmup Sets: Bar *5, 25kg *5
Set 1: 50kg *10 (HELL YES!)
Set 2: 52.5kg *10 (!!!)
Set 3: 60kg *8 (I admit it the smile on my face after this was HUGE lol, though on the 8th rep thought a vein in my head was going to blow with all the straining :P)
Back Squat:
Warmup Sets: bar *5, 40kg *5, 60kg *5
Set 1: 90kg *10 (Bit adventerous LOL)
Set 2: 95kg *10 (FUCK YES)
Set 3: 100kg *8 (Was just going to do 95kg again but couldn’t resist the 2 plate option LOL, got buried on the 8th rep had to dump it off my back onto the rack)
Abs:
Set 1: BW *10
Set 2: BW +10kg *8
Set 3: BW +10kg *7
I would do as many sets for the second leg exercise as for the first… Basically follow the program’s parameters there… Modok used modified compound sets, so go look that up in the bbb ebook
Considering that your knee isn’t feeling too great… It might be prudent not to overstress things though… Maybe only do deadlifts on wednesday or so… no quad exercise (the original program only had one exercise for thighs per leg day, anyway)… And get that knee checked.
Erm your confusing all your students LOL. It’s Jo3 that has the knee problem, only been in the gym 6 times not enough time to injure anything :P[/quote]
For my 2nd week in the gym this week was the best, i actually had a plan so i went in with an idea what to do and then could leave.
Week 2 seems awful lol an extra set on every exercise and less rest (AH!)
Will my weights still be going up ? I’d be well peeved off if they don’t ! Though the extra sets will put paid to my ramping up, i’ll have to start ramping down now.
Also a good point if not a little silly is my arms feel alot harder now (:P) actually look like arms not something hanging off me i’ll post pictures come the end of Ramp 1 in 5 more weeks if i don’t look like i lift then ill be majorly disappointed !
Btw, there isn’t much of a point in comparing, say, day 2 to day 6.
Compare day 2, week 1 to day 2, week 2 and so on in order to figure out how well you’re progressing.
Of course with the ramps, it’ll be a bit hard to actually improve due to the increasing volume… The real progress happens in the actual training phase.
When you’re, say, going from week 2 to week 3, I’d say just try to improve by 2.5 kilos or so on most sets compared to last week, and the new, additional set(s) you can use a lighter weight and just hit your rep goal…
[quote]SmallToBig wrote:
So, so ends Week 1 (finally :P)
For my 2nd week in the gym this week was the best, i actually had a plan so i went in with an idea what to do and then could leave.
Week 2 seems awful lol an extra set on every exercise and less rest (AH!)
Will my weights still be going up ? I’d be well peeved off if they don’t [/quote] You might still be able to improve. You can definitely improve on the first set of every exercise, but the subsequent sets will be difficult due to the lack of rest and overall increased volume. Don’t worry about it. [quote]! Though the extra sets will put paid to my ramping up, i’ll have to start ramping down now.
Also a good point if not a little silly is my arms feel alot harder now (:P) actually look like arms not something hanging off me i’ll post pictures come the end of Ramp 1 in 5 more weeks if i don’t look like i lift then ill be majorly disappointed ![/quote] ← eh… Muscle-gain is not a very fast process. You have beginner gains on your side though.
[quote]SmallToBig wrote:
Wow slept in till 12 midday never sleep in that long!
1/3 of my day gone agh gonna have to squeeze some snacks and meals together.
Crazy Volume Week 2 starts tomorrow ![/quote]
Week 2 isn’t too bad. Just do your best to up the weight each time. Even if you have to reduce the weight after your initial set, going balls to the wall each set will ensure that you get the most out of the program.
Week 2 isn’t too bad. Just do your best to up the weight each time. Even if you have to reduce the weight after your initial set, going balls to the wall each set will ensure that you get the most out of the program.
Keep up the good work![/quote]
Well compared to the crazy Week 3 your going to be starting lol Week 2 is a breezzeeeeeee
Donated bloody today, like always i was advised not to go, but didn’t want to miss the day. I slept for 2-3 hrs beforehand to try get someway back to normal, but at the start of the EZ Bar curls i started seeing stars and shit so i put down the weight and went home.
Set 1: 20kg *15
Set 2: 22kg *15 (bloody hard)
Set 3: 22kg *15 (aaahhh 90 second rest just flys by in a moment)
Set 4: 22kg *13 (right) 12 (left) Just wiped pure and simple sweating after 1 exercise LOL !
Incline Bench
Warmup Sets: Bar *5, 35kg *5
Set 1: 50kg *15
Set 2: 52.5kg *15
Set 3: 50kg *8 Really should have ramped down, just being stubborn)
Set 4: 45kg *12 (Quoted from my log “Fucking hell i have no rest” enough said !)
HS Calf Raise:
Warmup Sets: 35kg *5
Set 1: 60kg *15
Set 2: 65kg *15
Set 3: 67.5kg *15
Set 4: 70kg *13 (At this time the stars and stuff started i was totalled)
EZ Bar Curls:
I admit at this stage all my motivation was gone, i was wiped feeling dizzy just all around crap so i threw in the towel, not exactly what was needed but i truly could not do any more.
Not going to try justify it, i wimped out hopefully for the last time.
Allright either i ramped right or i once again did disgracefully bad i was swearing like crazy at the weights for the 1st two exercises i cannot understand why i couldn’t do more !
So without further ado:
Week 2 - Day 2
90 Second Rest - 13-15 Reps
Military Press (standing)
Warmup Sets: Bar *5, 35kg *5
Set 1: 50kg *13 (Ok i got this last week on 8-12 so i was like HELL YES going great)
Set 2: 45kg *7
Set 3: 40kg *7
Set 4: 35kg *8
Honestly i wont type what i wrote after each, suffice it to say i was steaming mad lol 7,7,8 is a disgrace !
Close Grip Bench Press:
Warmup Sets: Bar *5, 40kg *5
Set 1: 60kg *9 Allright yes i aimed high but i fully expected to get it and no frigging FAIL
Set 2: 55kg *9 ← WHAT A DISGRACE
Set 3: 50kg *9 ← At this stage i was ready to smash something was getting more and more frustrated
Set 4: 40kg *14 ← Dropped the weight by 10kgs and finally got somewhere near the target reps.
Back Squat:
Warmup Sets: Bar *5, 40kg *5, 60kg *5
Set 1: 90kg *14 ← Lol i got ALL my frustration out on this set i was wiped
Set 2: 80kg *13 ← After this one i was sweating bricks could barely get air
Set 3: 80kg *11 ← Got stuck at the bottom of the 11th had to take off the weight and bring the bar up and put weight back on !
Set 4: 70kg *13 ← HEll yes !
Abs:
Set 1: +10kg *13
Set 2: +7.5kg *13
Set 3: +5kg *13
Set 4: BODYWEIGHT *9
The hell happened on M. Press ? I got the 13 but next 3 sets 5th and 6th rep are weigh almost double and at the 7th i literally fail muscularly i literally stood there for 20 seconds pushing and pushing wouldn’t budge just got mass attack by lactic acid shite.
Clearly i’m doing something wrong, i was MAJORLY pissed at this, i like this excercise !
Again with the CGBP. I REALLY like this and i know i WELL overestimated what i should have done but still to stop at 9 for the 2nd and 3rd and to drop to 40KG to try and get 14 again WTF went on ?
It wasn’t lack of food, i had 8oz beef and 30g Nuts 1 hr before the gym, i felt great going in ready to hit it hard and i ran up against a freaking wall ! To say i’m pissed off would be an understatement lol im meant to be INCREASING not going backwards !!!
[quote]MODOK wrote:
SmallToBig wrote:
Crashed and burned really early last night, donating blood wipes your energy lol especially when your not consuming lots of carbs !
Looking forward to today’s workout, make up for yesterdays disgrace !
Also, you just donated blood, and you are concerned about your drop off in weight and wondering why it happened? I think the answer is pretty obvious. A pint of blood will drain your energy and work capacity. LOL…you shouldn’t have done that. Eat a bunch of beef and drink an shitload of fluids to recover, but that is what f’ed up your gym performance.
[/quote]
Ya but it’s only once every 3 months so it’s done now for a while.
