I didn’t lift from the 21st of December through yesterday (13 days)… Money has been tight and I couldn’t get a gym membership while back home. Without working out I had no appetite…One thing led to another and i lost 8 lbs. I have the world’s fastest metabolism and I drop weight like no other if I slow down on the eating.
On a positive note- Christmas presents netted me enough money to get a nighttime extended release protein and a 5lb tub of whey, so i’m ready to come back and hit it hard.
BBB Week 4 Supergrowth Phase 1 Day 1
Rest:180 secs Goal Rep Range: 10-12 reps
Back
Chest
Biceps
Calves
BB Rows
170x12
160x12
155x12 (my lower back felt like shit on these, probably because I slacked on the stretching over break as well)
DB Bench
75’sx9
70’sx11
65’sx9 (horrible… before the time off I did 75’sx14 for my first set.)
BB Curls (strict)
80x12
75x12
70x12 (these actually went really well)
Smith Calf Raises
205x12
205x12
205x12 ( I’m not getting a good feeling out of these. Going to switch to free weight raises)
I really need to get my nutrition in line. At the moment, I’m planning on a shake when I wake up, A PWO shake, and an extended release/casein shake before bed, combined with at least two medium sized meals.
One of my biggest nutritional problems is the morning- I almost never eat breakfast due to a lack of time. Anyone have a calorie dense breakfast food that’s cheap and quick to make (<five mins)? Considering just trying to make myself eat a batch of H4M’s Puppy Shit every morning.
BBB Week 4
Supergrowth Phase 1
Days 2 and 3
Rest:180 secs
Failure Rep ranges: 10-12 and 8-10 respectively.
Day 2
Quads
Delts
Triceps
Hams
Leg Press (squat rack was taken and I was in a hurry)
290+sledx12
250+sledx12
220+sledx12
DB Military
50’sx12
45’sx12
40’sx12
GHR’s
30x12
25x12
25x10
Started JM’s but ran out of time.
Day 3
Chest
Back
Biceps
(calves but didn’t have time)
Hammer Str Wide ISO bench
125ps (2 plates, 25,10 per side)x10
115psx10
105psx9
Wide Neutral grip Pulldowns
180x10
170x10
160x10
Hammer Curls
45’sx10
40’sx12
35’sx10
I finally got back into the gym again today. Classes starting + trying to see the gf= no time. Only an engineering major gets 3 homework assignments and a program (that the teacher says should take a mere 14 hours or so) assigned on the first two days of class. What happened to syllabus day?
I’m still pretty down in weight, but comments from friends got me back into it. I swear to god, if one more person tells me I’ve really leaned up or “am looking toned” or “defined”, I’m going to break something.
BBB
SG 1
Week 5
reps 8-10
180 secs rest
Chest
Back
Biceps
(calves, but gym closed so I couldn’t hit them)
Hammer Str Wide ISO bench (the vertical one)
135 (3 plates) ps x8 PR
125 (2 plates, 25,10) ps x9
115 (2 plates, 25) ps x 8
DB rows
I did these without straps, my grip was giving out way before my back was.
120lber x10
120x8 (grip)
110x4 (grip died completely)
BB Curls
85x10
80x10
75x10
I tried to text a minute ago and my hand cramped halfway shut. Envision trying to pick something up with all 5 fingers on a hand, my hand cramped to that shape. lol.
Class work this semester is going to be hell so i’m going to need all the motivation I can get to make it to the gym.
Blaze, are you still doing OTS BBB or what? I’ve read through this log and am really interested in hearing the results you’ve gotten or are getting from this program. If it’s working, I’d like to try it after I finish this current cycle of the program that I’m doing now.
I actually switched back to a traditional 5 way bp split, then on to a higher frequency 6 day split.
I didn’t have the best results from OTS BBB, but only have myself to blame. The training was constantly to failure, and I tried the program during a period where I wasn’t eating nearly enough, so I ended up getting really burnt out (though I still gained strength on a couple different exercises). I actually like the program itself though. I’d like to eventually give it another try. Sorry I can’t be more help. I would look up the BBB threads in the Bodybuilding forum, along with the Modok how do you train thread.