Past training: Started training my Junior year of high school due to finally realizing how ridiculously skinny I was. I’ve pretty much been doing body-part splits the entire time I’ve trained. I trained up to a skinny fat 175lb by the time I graduated high school.
Worked that summer in a kitchen and stopped working out, was 155lbs by the end of the summer. College started up, gained 15lbs, then got swine flu and hurt my back deadlifting in the same week, lost all 15lbs again.
I didn’t lift until around march (hurt back in august) due to my back injury, and have been working out ever since. I tried gomad (gallon of milk a day) over the summer, and just put on fat, which is why I’m softer than I’ve been in a long time.
I’ve been working out in the 5-8 rep range mostly, which is what makes me think that BBB’s higher rep ranges could stimulate a fair amount of growth.
Starting weight-130lbs
Current weight-180lbs
Looking to get up to maybe 200ish, then perhaps starting the anabolic diet and leaning up.
Higher reps were really hard still. Don’t think I’ve trained above 8 reps except on a certain few exercises for a long time. Each set is supposed to be to failure in the 13-15 rep range.
Squats
185x15
170x12
150x13 felt weak as hell by the end of these, quads were cramping by the last set. not fun. Top set will probably be increased weight next week, rest stay the same.
DB Military
45’sx15
40’sx15
40’sx12 weights up next week
Glute/Ham Raise
bw+25x15
bw+20x14
bw+15x15 Really felt these in my hams, but also got a really painful lower back pump.
JM press
70x15
65x15
60x15 weights up next week
Weighted Crunches(cable)
67.5(lbs? machine doesnt say)x15
62.5x15
57.5x15 weights will be higher next time.
A really hard workout, the higher reps really took it out of me. I felt sick to my stomach during GHRs and the JM’s.
BBB Ramp 1 Week 1 Day 3 Reps to failure in 10-12 rep range
Chest
Back
Biceps
Calves
Wide Grip ISO HS Bench
105lbs psx14
100psx12
90psx11.5 (failed a couple inches from lockout)
Higher weight next week
Wide Grip Pulldowns
150x15
140x13
130x14
Def. more weight next week…maybe start at 170.
DB Hammer curls
40’sx9 (weak.)
35’sx12
30’s were taken and I didn’t want to mess up my rest times, so i did the 35’s again…
Which was good, because
35’sx12 Probably jump each set up 5lbs next week
Seated Calf Raises
90x12
90x12
90x12 starting around 115 next week
I definitely feel that this program is difficult, I’m a lot more tired than usual (though this may have something to do with just getting back from a break). I’ve been getting the same amount of sleep as usual AND taking a 2-3 hour nap each day so far.
Halfway ripped off two callouses on my right hand deadlifting. However, the outer layer of skin stretched and didn’t completely tear lower down, so I have two little pockets of blood where the callouses used to be. I’m fully expecting my girlfriend to freak out when she sees them. lol.
Did deadlifts as a hamstring exercise… high rep deadlifts suck, that is all. lol
Deadlifts
275x12 (end of the year goal was 315x3, i’m going to consider this a rough equivalent at least)
255x12
245x8 (should have dropped more than 10 lbs)
Tate Presses
40’sx12
35’sx12
30’sx12 (+5lbs to each db set next week)
Leg ext.
70x12
65x12 (these were supposed to be warmups but I still have bad DOMS from the last leg day high rep squats and GHRs, so I just stopped because I wasn’t doing any appreciable weight, I usually rep 115-130 on these)
Seated Cable Rows (neutral v grip handle)
220x10 (weight going up next week)
210x10
200x10
Incline DB Bench
75’sx9.5 (helped very slightly at lockout)
70’sx10
65’sx8 (not sure I rested for the full 2 minutes) (weights up next week)
Alt Db Curls
45’sx10
40’sx10
40’sx8 (weight on first two sets each up 5lbs/set next week probably)
Smith Calf Raises
185x10
185x10
185x12 (not terrible. Slight weight increase next week)
Talked to someone about my program today and they said something along the lines of “so it’s a toning program” after I told them the rep ranges. I was not amused. lol.
BBB Ramp 1 Week 2 Day1
Rest period down 30 sec from last week to 1:30.
Goal failure range 13-15 reps
Back
Chest
Biceps
Calves
BB Rows-supinated grip (last week top was 135, so +15lbs and still hit all my reps)
150x15
140x15
125(I thought it was 130)x15
120x15
DB bench (last week top set was 65’sx14, so +10lbs and +1 rep, so solid)
70’sx15 PR
65’sx15
60’sx11 (shorter rest caught up to me)
55’sx13
BB Curls
85x11 (missed goal reps. last week was 80x15, not sure why it’s weaker. Maybe I was using a little bit of biceps on the rows?)
75x13
65x15
55x15
Leg Press Calf Raises
230x15
230x15
230x15
230x25 (up 30lbs from last week and still easy, just repped out the last set. Going to ~300lbs next week I think)
Question:
One of my friends back home has been working out for a while and texts me for advice. He’s getting pains in the front of his shin when squatting (similiar to shin splints). Anyone have ever have this happen to them or know what to do about it?
Hammer Curls
45’sx10 (form was pretty sloppy here, felt like I was bringing too much shoulder into it.)
35’sx12 (40’s were all taken and didn’t want to mess up rest times)
35’sx12
30’sx12
Seated Calf Raises
115x12
115x12
115x12
90x12 (weight up to maybe 125 next week)
My eating recently has been horrible. I’ve had no appetite at all and have been getting full really easily. It doesn’t help that I’m out of protein and haven’t had time to go to the store either.
Example: a regular lunch of mine is to make a full box of storebrand macaroni and then put a full can of peas in it. (hey it’s cheap, costs like $1.10 for 1500 cals) I normally eat this no problem for a lunch. Today I ate half and was full. Not just tired of eating, but I actually felt like I couldn’t eat more.
Anyone have any tips on stimulating appetite? I really need to get my eating back to a good level, as I’m doing a pretty intense program and will probably fail if I keep at my current eating level.
[quote]Blaze_108 wrote:
My eating recently has been horrible. I’ve had no appetite at all and have been getting full really easily. It doesn’t help that I’m out of protein and haven’t had time to go to the store either.
Example: a regular lunch of mine is to make a full box of storebrand macaroni and then put a full can of peas in it. (hey it’s cheap, costs like $1.10 for 1500 cals) I normally eat this no problem for a lunch. Today I ate half and was full. Not just tired of eating, but I actually felt like I couldn’t eat more.
Anyone have any tips on stimulating appetite? I really need to get my eating back to a good level, as I’m doing a pretty intense program and will probably fail if I keep at my current eating level.
[/quote]
If you’re only eating 3 meals transition to 4-6 meals, that way you won’t have to eat as much in one sitting.
If you’re currently eating 5-6 meals try spacing them out more evenly throughout the day (7AM, 11AM, 3PM, 7PM, ect.) or even dropping one, while adding the kcals in elsewhere. Fasted morning cardio helps some people get hungry, others it doesn’t. For some people a big breakfast or small breakfast makes them hungier throughout the day.
An extreme measure would be to be restrictive, with carbs or kcals. Most people going into a caloric deficit want to eat anything and everything in their fridge after a day or two of dieting.
A less extreme measure would be to take cruise/break from training and only eat when you’re hungry. This has worked for me, but don’t be suprised if you lose a bit of weight (it can alwasy been gained back).
These tricks helped me get from 250-278 in 6 months
Eat things that you can get in your belly quickly ( Beef > Pork > Fatty Fish > Chicken > canned tuna)
Eat more calorically dense things (Ground beef > chicken > fish > black beans > lettuce)
Cut up what you’re about to eat, so you don’t waste extra time chewing
Remind yourself you are not eating for enjoyment/pleasure, but to build muscle
Sorry for the wall of text. You’re not doing “a pretty intense program” lol, I honestly haven’t even heard of a program more “intense” (5 days a week, TBT/4 large muscle groups, 3 sets to failure). You need all the food you can get into your pie hole!!!
[quote]deat wrote:
Sorry for the wall of text. You’re not doing “a pretty intense program” lol, I honestly haven’t even heard of a program more “intense” (5 days a week, TBT/4 large muscle groups, 3 sets to failure). You need all the food you can get into your pie hole!!![/quote]
Hah thanks for the replies deat.
I’m going to try to break up my eating into smaller meals, it’ll just take me while to figure out the timing. I’ve usually been eating a small breakfast, a large lunch and a large dinner with a protein shake somewhere in there too.
Going to get more protein tomorrow. Going to aim for 4-5 meals of 750+ cals as opposed to one of like 300 cals and two of 1500-2000.
Yeah the program is intense. The multiple sets to failure is rough. This week it’s 4 sets to failure with 90 sec rest. Next week the rest stays the same and it’s increased to 5 sets.
It slows down the next week though, the whole program is designed to push you very slightly into overtraining, then back off and give you time to recover, then repeat.
[quote]Blaze_108 wrote:
Hah thanks for the replies deat.
I’m going to try to break up my eating into smaller meals, it’ll just take me while to figure out the timing. I’ve usually been eating a small breakfast, a large lunch and a large dinner with a protein shake somewhere in there too.
Going to get more protein tomorrow. Going to aim for 4-5 meals of 750+ cals as opposed to one of like 300 cals and two of 1500-2000.
Yeah the program is intense. The multiple sets to failure is rough. This week it’s 4 sets to failure with 90 sec rest. Next week the rest stays the same and it’s increased to 5 sets.
It slows down the next week though, the whole program is designed to push you very slightly into overtraining, then back off and give you time to recover, then repeat.[/quote]
Sounds like you’ve got a good plan for diet.
I don’t know the details of OTS beyond what I’ve seen in your log, but anything can work as long as you’re:
A) Gaining muscle
B) Getting stronger
C) Staying healthy (joints, tendons, ligaments, endocrine system, immune system)
My back felt terrible even when warming up today. Anyone who has had a back injury know what i’m talking about when I say you know what the problem area feels like on a good day and a bad day. Today was a bad day.
Deadlifts
285x10 (form wasn’t terrible but not good either)
265x10
x
x
( went to start these sets and my back didn’t feel good at all, didn’t want to risk injury. Keeping same weights next week)
BBB Ramp 1 Week 2 Day 5
Rest Periods:90 seconds (suck)
Failure Range: 8-10 reps
Back
Chest
Biceps
Calves
Seated Cable row (neutral V-grip)
230x10
220x10
210x10
200x10 (felt decent. Will probably up the weight even though next week is 5 sets/exercise)
Incline DB Press
80’sx6 (fail, got 75’sx9.5 last week, same weight next week)
70’sx10
65’sx10
60’sx10
DB alt curls
50’sx9/arm (I was swinging some on these, same weight next week and I’ll try to clean up form some)
45’sx8/arm
40’sx8/arm
35’sx10/arm (my forearms were getting crazy tight, it felt like they were getting more of a workout than my biceps)
Smith Calf Raises (Weights are free weight value, I don’t know how much the smith machine subtracts)
205x10
x10
x10
x10
Weight up next week.
Decent session, only missed the goal rep range on one set.
DB Bench
75’sx14
70’sx11
65’sx12
60’sx11
55’sx11 (I just failed on these, don’t know what was up)
BB Curls
85x12
75x13
70x15
65x15
60x15 (nothing makes you feel tougher than having people watch you struggle with the bar with 7.5lbs on each side for your last few reps, lol)
LP Calf Raises (not sure if I like these, might switch them out next week)
250x15
290x20
340x15
340x15
340x15
Decent workout. 5 sets with only 90 seconds of rest is torture. lol. I’d switch my weights, get a drink, then have about 10 seconds before starting my next set. The whole purpose of this week though is to push me slightly into over training, then next week it backs off to 3 sets with 180 seconds rest at slightly lower reps, which will feel amazing after this week I’m sure. lol.
