Built for Show - Wakiki's Training (B)Log

Training Training Logs
81

Winter program, Phase I Week 5 Workout 1 (Monday)

3/23/2009 5:54 - 6:39 PM

A) Squat (120s)
250 x 4,4,4 180 x 10

B1) DB Romanian DL (60s)
75 x 8,8,8

B2) Bulgarian split squat (60s)
50s x 6, 45s x 6, 6+2

C) Reverse crunch (30s)
15,15,20

// 11 more squats

Have been trying to figure out why I’ve been crashing around halfway through my workouts recently. My sleep and recovery have been better than ever. The scale is going up. I figured it must be lack of carbs before training. The last meal I eat before training is protein+fat followed by a protein shake.
So yesterday I drank a small Redbull before training (not the sugar-free one, but the regular one which has like 28g of sugars). I felt a lot better that session.

Also, an experienced lifter mentioned to me that I was going too deep on the squats and rounding my back at that bottom point. So I started going slightly less deep. And the lower back pain which I felt after squatting for the longest time didn’t happen!

82

I just found your thread good to see someone else is doing the BFS wo. I just started the winter workout. Loved the fall wo and couldn’t believe how much I dreaded the 3x15 days they killed me. I’m gonna keep up with your log. Stay strong bro.

83

[quote]slammer03 wrote:
I just found your thread good to see someone else is doing the BFS wo. I just started the winter workout. Loved the fall wo and couldn’t believe how much I dreaded the 3x15 days they killed me. I’m gonna keep up with your log. Stay strong bro.[/quote]

Thanks. Changing the training styles among the seasonal programs also provides me with a lot of information about what I respond better to and enjoy.

For me, the one thing I liked best about the winter program was thr return of deadlifts and back squats.

84

I am just starting the winter program and I do enjoy doing some back squats again the weights are coming up good and I think my form has gotten a little better too. I even like doing the warmups now they seem to have helped me alot since I have really bad hip mobility.

85

Winter program, Phase I Week 5 Workout 2 (Wednesday)

3/25/2009 6:06 - 7:00 PM

A1) BB bent-over row (120s)
200 x 4,4,4 165 x 11,9

A2) BB incline bench press (120s)
180 x 2, 175 x 3,2 150 x 7,6

B1) DB shoulder press (60s)
50s x 4,4 45s x 6

B2) Wide-grip lat pulldown (60s)
145 x 4,4 120 x 10+3

C) Plank (60s)
:60,:60,:60

// 3 more bench press, some pec deck work as a finisher.

86

Winter program, Phase I Week 5 Workout 3 (Friday)

3/27/2009 6:18 - 7:03 PM

A) Deadlift (120s)
375 x 4,3,3 250 x 10 (w/ shrug)

B1) Bulgarian split squat (60s)
50s x 8,8,6

B2) Hip ext / leg curl (60s)
8,8,8

C) Crunch (30s)
10,10,4

// Trap bar deadlifts with shrug, 245 x 4,4

87

Winter program, Phase I Week 6 Workout 1 (Monday)

3/30/2009 6:01 - 6:52 PM

A1) Chinups (120s)
50 x 4,4,2 BW x 10

A2) BB push press (120s)
155 x 4,3,3 120 x 10

B1) Wide-grip cable row (60s)
165 x 4,4 145 x 10

B2) DB bench press (60s)
85s x 4,4 70s x 7

C) Side plank (45s)
:45, :45 / side

// Rows 145 x 10, 10
// DB press 70s x 9,7,7
// Pec deck finisher set

88

Winter program, Phase I Week 6 Workout 2 (Wednesday)

4/1/2009 6:23 - 7:08 PM

A) Squat (120s)
260 x 4,4,3 190 x 10

B1) DB romanian deadlift (60s)
75s x 8,8,8

B2) Bulgarian split squat (60s)
50s x 8,8,8

C) Reverse crunch (30s)
15,15,20

// Did some hack machine squats to well below parallel as a finisher.

Today is Friday and I’ve got some sweet DOMS.

89

Winter program, Phase I Week 6 Workout 3 (Thursday)

4/3/2009 5:40 - 6:37 PM

A1) BB bent-over row (120s)
205 x 4,4,4 175 x 10+3

A2) BB incline bench press (120s)
180 x 4,4,4 155 x 7

B1) DB shoulder press (60s)
50s x 7,6 45s x 7, 6

B2) Wide-grip lat pulldown (60s)
150 x 4,4 125 x 10, 7

C) Plank (60s)
:60,:60,:60

90

Winter program, Phase I Week 7 Workout 1 (Monday)

4/6/2009 6:28 - 7:17 pm

A) Deadlift (120s)
380 x 3+1,2+1,2+2 260 x 10

B1) Bulgarian split squat (60s)
50s x 8,8,8

B2) Hip ext / leg curl (60s)
10,10,10

C) Crunch (steep bench) (30s)
12,7,5

91

Winter program, Phase I Week 7 Workout 2 (Wednesday)

4/8/2009 3:48 - 4:52 pm (traveling, new gym)

A1) Chin-up (120s)
50 x 4,4,3 BW x 11

A2) BB push press (120s)
155 x 4,3+1 150 x 4, 125 x 10

B1) Wide-grip cable row (60s)
170 x 4,7 150 x 10

B2) DB bench press (60s)
85s x 4,5 75s x 6+1

C) Side plank
2 x :45/side

92

Winter program, Phase II Week 1 Workout 1 (Friday)

4/10/2009 5:47 - 6:47 pm (traveling, new gym)

A) Squat (120s)
245 x 5,
255 x 4,
265 x 2,
250 x 5,
260 x 2,2

B1) Romanian DL (60s)
70s x 4,
65s x 6,
75s x 4,
45s x 12

B2) Bulgarian split squats (60s)
50s x 4,
45s x 6,
55s x 4,
30s x 12

C) Reverse crunch (30s)
12,12,12

93

==================

==================
I am off the Built for Show program now.
I am going to have the opportunity to train with a much more advanced bodybuilder, and I’ve been starting to do more of a split routine now in preparation for that.

===================

94

4/13/2009 Monday 4:01 - 5:03 PM
Chest and triceps

Flat bench
95 x 5
135 x 5
165 x 4
175 x 7,4,4

Incline DB bench
35s x 8
50s x 6
60s x 6
70s x 5,4,5

Floor presses
60s x 8,5

Triceps pressdowns
25 x 12
42.5 x 11
50 x 8,8

// Flat bench bar x 12, 65 x 12,16, bar x 14
// Flyes 20s x 11, 25s x 7

95

4/14/2009 Tuesday
Back and Biceps

(couldn’t find my index card, will have to update later)

96

4/15/2009 5:51 - 6:53 PM
Legs

Squats
115 x 10
135 x 8
185 x 5
235 x 5,4,3

Lying leg curls
#6 x 10
#8 x 8
#7 x 8,8

Standing calf press
185 x 9
205 x 8
Calf press machine
35 x 12,
90 x 10,7

Hack squat machine
90 x 11, 110 x 10,8

// Lying leg curls #7 x 10,10
// Calf press on LP machine 170 x 12, 210 x 14, 250 x 10, 270 x8

97

4/16/2009 3:54 - 4:34 PM
Shoulders and traps

BB shoulder press
bar x 6
85 x 6
95 x 7,6,4,4,4

A1) Lateral raise 15 x 15, 10
A2) Front raise 15 x 10, 11
A3) Overhead press 15 x 10, 15
(lots of rest between supersets… very challenging)

Shrugs
95 x 12
135 x 8,10
175 x 6,9,6

Plate shrugs
45s x 13+7

98

4/17/2009 6:26 - 6:57 PM

Deadlifts
135 x 8
225 x 5
275 x 3
335 x 3
365 x 2
385 x 2,2

// after a lot of leg pressing
sets of around 8-10 with 500

99

4/20/2009 5:33 - 6:20 PM

Flat bench
135 x 5
160 x 5
180 x 5
185 x 5,3,2

Incline DB bench
45s x 8
70 x 5,5

Floor presses 70s x 5

A1) Cable crossover
25 x 6,9,9,7

A2) Triceps pressdowns
50 x 12
55 x 12
60 x 12
65 x 5

Flat bench - bar x 30

100

4/21/2009 4:56 - 6:07 PM

Squats
135 x 7
185 x 7
225 x 7
245 x 5,5,3,3

Lying leg curls
#8 x 11
#9 x 7,5,4

Standing calf press
135 x 9
205 x 9
215 x 3+9 (plate slipped)

Calf press on leg press machine
150 x 11
190 x 11
230 x 9,11,10,9

Hack squat machine
140 x 9,8,8,7