Armor Bodybuilding day 1
Rx for the first two weeks is to do both some press work and ABCs, alternating the starting exercise to get a feel for the movements.
Double KB shoulder Press 20 kg 1x 2-3-5
Alternating KB shoulder press 20 kg 1x 2-3-5
Armor Building Complex 20kg
5 rounds of
2 double KB cleans
1 KB press
3 double kb front squats
25 red band pull aparts
Armor bodybuilding day 2
16kg ABC - 7 rounds
16 kg alternating press
2x 2-3-5-10
10 is definitely a lot of reps. KB weight feels so much heavier than DB weight.
6/4/24
35 minutes treadmill.
6/6/24
Armor bodybuilding day 3
All with 20kg bells
KB military Press 2x 2-3-5-10
7 armor building complexes.
6/9/24
Armor bodybuilding day 4
16 kg Bells (“light”) day
10 Armor building complexes
Double Military Press 2x 2-3-5 (keep prescribed press reps to about 30)
6/18/24
Didn’t log last week but moving on to workouts.
Today is Press day 1 (week 3 day 1 Armor Building Bodybuilding)
16kg KB double Presses
4x 2,3,5, 10
Felt light. Will go up to the 24s for a heavy workout next press day.
40 band pull aparts
Been a rough week for mental health but back fighting the iron today.
6/22/24
Armor Building Bodybuilding week 3 day 2
ABC day
20kg KB 15 rounds EMOM
Good to see you still getting after it dude. If you need someone to chat with, reach out.
@T3hPwnisher thanks for that. I think I am good now. I have had depression for a long time and it’s a longer down period than normal. I am going to my doctor on Tuesday coincidentally so I will probably discuss a change to meds with him.
Armor Bodybuilding Week 3 day 3
Press day
24kg bells
2x 2, 3, 5, 10
1x 2, 3, 5
Doesn’t seem like a lot but the volume will go up as the weeks progress.
6/26/24
30 minutes treadmill.
Armor bodybuilding week 4 day 1
ABC day.
10 rounds of ABC 24 kg KB
(15 ABCs 2 workouts from now to build volume to 25ABCs in week 5)
Armor Bodybuilding Week 4 day 2
press day
24kg bells
3x 2, 3, 5, 10
5 more reps than last workout.
Armor Bodybuilding Week 4 day 3
15 ABCs with 25kg KB
How you liking the program so far?
I love the simplicity of it. It’s been making me do a lot of things sorely lacking in my training since the beginning (squats, hinge movements, and overhead pressing). The volume progression is a neat way of doing the periodization.
Haven’t seen a lot of physique progress yet but shoulders feel a little wider.
I will see how it goes but I am already planning on running it again.
Armor Bodybuilding Week 5 day 1
Press day
Alternating touchdown Presses 20kg Kbs
2x 2, 3, 5, 10
1x 2, 3, 5
ABF Week 5 day 2
20 kg ABCs - 20 rounds
Restarting ABF
Week 1 day 1
Press day with 20kg bells
3x 2,3, 5, 10 double clean and press away
