Bone's Tired of Medium - BBB Journal

Training Training Logs
41

Super Growth Week 2

Day 1 10-12 Reps, 180 Second Rest

Supinated Grip Pulldown
180/12
180/11
185/8

DB Bench Press
105/10*
105/7
100/10

Seated Incline DB Curl
45/11
45/8
40/10

Strength is totally up, thank goodness. I’m happy with the first set on all of the exercises today. I really pushed it to get an additional rep or two from last week, so I’m closing in on the range. The other two sets suffered a bit, but I like my intensity. Can’t wait for day 2.

Random Workout Song of the Day

The Showdown - Achilles

42

Can you believe you’ll be at 300lbs for reps on the squat soon? That’s going to be one you’ll want to take a video of man, we’d all like to see it.

Excellent choice of music also, you’re broadening my horizons.

43

[quote]Burst wrote:
Can you believe you’ll be at 300lbs for reps on the squat soon? That’s going to be one you’ll want to take a video of man, we’d all like to see it.

Excellent choice of music also, you’re broadening my horizons.[/quote]

That would be awesome dude, I don’t want to jinx myself, but that’ll be the goal by the end of this program. I’m glad you’re digging the music too. I’m a metal head mostly, but like I listened to Alicia Keys this morning too :slight_smile:

Super Growth Week 2

Day 2 10-12 Reps, 180 Second Rest

Seated DB Laterals
60/12*
60/10
60/10

EZ Skulls
45/10
45/8
40/10

Squats**
255/9
255/8
255/9

Abs

**Ok, now I know I didn’t progress on squats, but I really want to nail the depth when it comes to the higher reps. I also think a spot when you approach towards 10 would be pretty nice, but I usually can’t find someone I trust. It’s alright though, I’m going to make sure my form is always there, and progress accordingly.

Random Workout Song of the Day

Nightrage - Scathing

44

Hahaha, there isn’t anything wrong with a little Alecia Keys. I too like just about anything.

Good call on the squats, keeping yourself honest.

Since we’re both coming to our final week on SG1, I was wondering if you had put any thought in to how to pursue ramp 2? Maybe I can save you some time - Jo3 made a pretty good split in the OTS BBB Thread, so I’ll quote it here:

[quote]jo3 wrote:
Sorry for the triple post, but here’s my proposed exercise selection for ramp 2. Let me know what you guys think. I’ve included comments/hesitations about some of the exercises.

Monday - 3 x 13-15
Back (width) - HS lat pulldown (supinated grip)
Chest - BB incline press - (maybe use DBs instead since I’ll be using a BB on Friday?)
Thighs (hamstrings) - swiss ball leg curls (moving to glute-ham raises when ready)
Calves - seated calf raises
Biceps - DB hammer curls

Tuesday - 3 x 13-15
Chest - machine pec flies
Back (thickness) - one-arm DB rows (aka Kroc rows)
Thighs (quads) - angled leg press
Calves - angled leg press (calves)
Triceps - weighted/machine dips - (I need to buy a dip belt… I like weighted dips much better than the machine dips, but keeping the DBs between my legs is becoming a problem, especially when I’m doing the dips upright to emphasize my triceps)

Wednesday - 3 x 10-12
Back (width) - wide-grip rack chins - (not sure how easy this will be to set up… I’ve never done them before)
Chest - DB decline press (neutral grip)
Biceps - DB alt. standing curls
Calves - seated calf raises
Thighs (hamstrings) - straight-legged deadlift - (will probably have to use straps, since the rack chins and curls will probably kill my grip strength)

Thursday - 3 x 10-12
Chest - Cable crossover
Back (thickness) - bent-over BB rows
Triceps - wide reverse-grip smith press/elbows-out DB extension - (considering the elbows-out DB extensions because I’m doing a lot of pressing… maybe it’s not a big deal since I’m not doing any direct shoulder work in these 3 weeks?)
Thighs (quads) - front squat/hack squat - (would prefer to do front squats, but my arms are a huge limiting factor because I have problems keeping them up)
Calves - angled leg press (calves)

Friday - 3 x 8-10
Back (width) - wide-grip lat pulldowns
Chest - BB incline press
Calves - seated calf raises
Thighs (hamstrings) - lying leg curls
Biceps - EZ bar curl

Saturday - 3 x 8-10
Chest - DB flies
Back (thickness) - corner rows
Thighs (quads) - back squat
Triceps - close-grip press
Calves - angled leg press (calves)

General notes:
Setting this ramp up has been much more difficult/confusing than setting up ramp 1. As you can tell, my general set up is:

M/W/F:
-compound chest exercise
-back width exercise
-hamstring exercise

Tu/Th/Sa:
-isolation chest exercise
-back thickness exercise
-quad exercise

I separated back thickness and hamstrings to avoid taxing my lower back. I also separated compound chest exercises and triceps so I can lift heavy on my triceps exercises.

Any comments/suggestions would be greatly appreciated. I won’t do my first workout until tomorrow afternoon, so we still have a good 24 hours of tweaking. [/quote]

Are you thinking of alternating the pressing movements with isolation movements? I think I will, I’m not sure I could handle so much heavy pressing as 6x a week + tricep movements. Jo3 laid out a pretty logical plan, I might change some exercises to what I used in my 1st ramp (so I can maintain progression), but are you interested in this type of layout?

45

Good question. I am a couple of weeks away, but I had also planned on alternating compound and iso movements. i.e. one day bb bench, next day db flye, etc. NOt sure if this is the best method or not, but 6 day in a row for ea. bodypart is extreme.

46

[quote]Burst wrote:

Since we’re both coming to our final week on SG1, I was wondering if you had put any thought in to how to pursue ramp 2? Maybe I can save you some time - Jo3 made a pretty good split in the OTS BBB Thread, so I’ll quote it here:

Long Split Listed…

Are you thinking of alternating the pressing movements with isolation movements? I think I will, I’m not sure I could handle so much heavy pressing as 6x a week + tricep movements. Jo3 laid out a pretty logical plan, I might change some exercises to what I used in my 1st ramp (so I can maintain progression), but are you interested in this type of layout?[/quote]

Yeah I was thinking about asking one of the vets to help me out of the next few days. I like what Jo did, but I’d have to tweak it a bit because I’m only on the 4 day. I usually don’t get elbow problems, but I agree that pressing 6x a week could be murder. My idea right now is to rotate a few compounds that I really want to progress in so I do them twice a week, but I don’t know. Luckily, my back and hip health have been good with deadlifts once a week, and squats twice.

I’ll PM you my idea in a bit. Let me know what you think too. We can never have too many brains on this.

47

[quote]GuerillaZen wrote:
Good question. I am a couple of weeks away, but I had also planned on alternating compound and iso movements. i.e. one day bb bench, next day db flye, etc. NOt sure if this is the best method or not, but 6 day in a row for ea. bodypart is extreme.[/quote]

Yeah it is really interesting. Probably in the large scheme of things, you don’t need compounds on the 6 day. That’s probably just too much work, and you might burn out pretty quick. I’m thinking a couple machine exercises might be life savers if used appropriately.

48

Super Growth Week 2

Day 3 8-10 Reps, 180 Second Rest

HS Plate Row
200/10*
200/9
200/9

HS Incline Bench Press - Each Side
160/10*
160/8
160/9

Deadlift
305/6*
305/5
285/8*

Standing BB Press
145/10*

Cable Curl
140/12*

Smith RGBP - Each Side
100/10*

Good story… So I rush out of work after the morning shift because I was a little behind taking x-rays. I looked at the clock and thought, man this is going to be close.

And after it was all over, I had probably my best workout in years. Every single exercise had either increased reps, or a 10 pound increment for matched reps. Amazing. 305 on deadlifts was light, and I probably could of got another if my grip didn’t give out. Even more impressing to me was the back off set at 285, because I went up 10 pounds on that from last week. Long story short, I was a different man in the afternoon.

While I know everyone has good and bad lifting days, days like this make you appreciate this game. For those of you who literally get nervous before entering the gym because you know you HAVE to beat that LOGBOOK, this is for you.

Things are coming together, brothers.

Random Workout Song of the Day

Metallica - Damage Inc. (I know, old right?)

49

Nice work, Bone! I love those days. Love Metallica too. Most of the other stuff in the log I’ve never heard of, but Metallica I can go with.

50

Holy shit, great job on the deadlifts! MODOK had said that his bench increased 30 or so lbs from randomly from one session to another, so it looks like you had one of these days. That’s a hell of a feat, I’ll bet you were beaming the rest of the day.

I get nervous before my workouts too bro. I get the butterflies in the stomach on my way, knowing I HAVE to beat last week. I tell ya, being in on this with a team is just awesome. It’s nice to know that we’re all right there. Taking shit serious.

51

[quote]Bonechiro wrote:
GuerillaZen wrote:
Good question. I am a couple of weeks away, but I had also planned on alternating compound and iso movements. i.e. one day bb bench, next day db flye, etc. NOt sure if this is the best method or not, but 6 day in a row for ea. bodypart is extreme.

Yeah it is really interesting. Probably in the large scheme of things, you don’t need compounds on the 6 day. That’s probably just too much work, and you might burn out pretty quick. I’m thinking a couple machine exercises might be life savers if used appropriately.[/quote]

I think I have actually decided against doing the second ramp. Instead, whenever I stop gaining on Supergrowth I am going to do the 1st ramp again - switching out a few excercising and using my strength gains to use heavier weights than the first time through.

52

You’re more than welcome to try whatever method you’d like, but I think maybe you should try the program in it’s entirety. IF you have some nagging injuries or pains, then I understand while you’re afraid of the volume. I’m moving forward, and if I start to suffer, than I can always backtrack.

53

Super Growth Week 2

Day 4 5-7 Reps, 180 Second Rest

Squat
275/7*
275/7
275/6

DB Bench Press
110/8*
110/6
110/7

DB Row
120/6*
120/6
120/4

Upright Row
150/6

Skulls - Each Side
55/5

Seated Incline DB Curl
50/6

I stuck with most of the same weight today, but just concentrated on reps. I loved how the squats felt, and I’m almost getting used to “getting almost stuck” at the bottom. As long as you keep pushing, it goes back up :slight_smile: I was happy with the press, but need to stay at that weight for a bit until I find a way to make smaller increments. 120 are too far away :slight_smile:

Random Workout Song of the Day

Testament - Killing Season

54

Sheesh you’ve got some pretty big numbers! That’s great man, do you use straps for your deads and rows and things? I’ve been finding that my forearms are just getting fried every day. Is it the same with you?

55

Indeed good numbers. 110 w/ dumbells is something I am shooting for eventually.

56

dude, nice db bench

57

[quote]Burst wrote:
Sheesh you’ve got some pretty big numbers! That’s great man, do you use straps for your deads and rows and things? I’ve been finding that my forearms are just getting fried every day. Is it the same with you?[/quote]

Thanks bud, I’m not quite happy with my lower body numbers yet, but they are coming along. It’s kinda the price I have to pay crappy form for the first couple years. But yeah, I’m def seeing a difference, and people are telling me I’m bigger. It’s a tough thing to see yourself, ya know?

Yeah I need to start using straps soon. 120s on rows is about my limit, and you have enough to worry about without a slipping grip. My forearms are pretty good actually, but they are pretty well conditioned. I am literally touching and pushing people all day :slight_smile:

58

Thanks for the compliments on the presses, guys. Not too bad for a guy hovering below a buck seventy right?

I may jinx myself for saying this, but I want 120/10 during supergrowth 2. There, I said it.

59

Nice, now you’ve got your goal in writing! Perfect. Not too long I bet.

I forgot that you’ve already got fairly conditioned forearms, I guess a perk if you look at it that way. At 170 with those weights you must have a pretty muscular physique. I haven’t done my db rows with straps yet but I assume I’ll feel it better in the lats, not having to focus on the grip.

60

SuperGrowth Week 3

Day 1 10-12 Reps, 180 Second Rest

Supinated Grip Pulldowns
200/10*
200/8
190/9

DB Bench Press
105/11*
105/9
105/8

Seated Incline DB Curl
45/11
45/9
45/6

Good workout today. I’m getting an extra rep here and there, which is nice because it’s hard to progress on some of the DB movements.

And I agree that straps are a plus on some of these heavier movements. There’s enough to think about when actually lifting the weight, let alone focusing on dropping it :slight_smile:

Random Workout Song of the Day

Blind Guardian - Welcome to Dying