Weight 181.4 I’ll log the first workout of week 3 tomorrow.
Weight yesterday and today was about 181.4-181.7. I’ll log workouts later.
Alright. Started 5/3/1 Building the Monolith yesterday. I enjoyed working out 6 days a week for about 3 weeks. It’s too hard to make work with my work schedule and having 3 kids. So I think MWF for an hour or less will be easier for me. Plus my roots are 5/3/1 and I have always enjoyed it.
I ate really well yesterday at came in at 3,500 calories. I ate 12 eggs and 1.5 lbs of beef. I’m not sure I’ll continue that as I want to ramp up my carbs since my fat was upwards of 180g yesterday. I’ve been eating an animal based diet so I’ve been fairly high fat and protein for a bit. I just enjoy eating that was then slugging down hundreds of grams of carbs.
Week 1 Workout 1
Squat
135 x 5
155 x 5
175 x 5 x 5
Press
70 x 5
80 x 5
90 x 5
70 x 12
Band pull aparts x 100
Chins x 70
Dips x 76
I didn’t quite get all the chins and dips but I was spent. I will work my way up to 100 reps.
I am sore as hell today. My legs back chest and triceps in particular. I had a ton of fun with the workout too. I’ve done BTM once before but I don’t think I ate enough. I’m ready for this 6 weeks.
Weight this morning was 182.5 and the last several days have been 181.5.
I’ve found I don’t like posting all the time and takes away from the enjoyment. I’ve decided to take in the Super Squats program and above one week down.
Due to lack of sleep because of work, I did the abbreviated program Monday and the full length program Wednesday and Friday. I think going forward I’ll do the abbreviated program.
For the first workout I did 1 x 20 at 135 pounds for the squat. Second workout was 145 and the third I did 165. It was hard but not as hard as I think it should be. Monday I’ll be doing 175.
I’m dealing with some right elbow pain that is limiting me a little bit. But I think by cutting the military press it will help. That seems to aggravate it along with BB curls.
Anyway, here we go. Five weeks of the 20 reps squats then I’ll do a variation of the 5 x 5 listed in the book.
I’m also lowering my protein to .8g / lb of body weight and upping my carbs to 455 grams. Still eating 3,500 calories a day. I tried to drink lots of milk but started to have some stomach issues after I got past about 16 ounces in a day.
I’m weight 185 and feel the biggest and strongest I’ve ever felt. I can actually see some muscle growing!
@T3hPwnisher any helpful tips on supersquats? I know you are a huge fan, and well let’s face it, you’re a beast!
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Hey thanks so much man!
Have you read the book by Randall Strossen?
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I bought the ebook on my kindle because I didn’t want to wait and yea. Not word for word but most of it. Great book by the way and makes so much sense.
Oh dude, read it word for word at LEAST twice is the best advice I can offer for the start. There are SO many hidden gems in there and things people overlook or screw up
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I’ll do it!
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Alright week 2 underway for super squats. I weighed 186.2 this morning and feel strong. My Monday workout is below.
Bench press - 155 x 15 and 12
Squats - 175 x 20
DB pullover - 20lbs x 20
1 arm DB row - 70’s x 15 and 15
I have been dealing with some right elbow pain but it feels really good today. I will try to BB row tomorrow in place of 1 arm DB row.
I like the abbreviated version and I think military pressing was aggravating my elbow. I can push really hard on those 4 exercises. So far I’ve done 4 super squats works and my squat went from 135 x 20 to 175 x 20. Not sure if I’ll do 180 or 185 tomorrow but the squats are awesome and super tough but humbling. After doing 175 for 20 I about wanted to puke.
Workout 5 tomorrow. I will do 155 on the bench again to make sure I can do 15 and 15. I was only able to do 155 for 14 and then 7 on week 1 so that went up really well already. I’ll also be doing BB rows I just don’t know what weight yet.
I’m enjoying the crap out of super squats though and I really think it’s going to put on size and strength and I’m excited to see what happens by the end.
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Doug Hepburn A Routine
4/6/24 Week 1 Workout 1
Squat 195 x 8 x 2
Bench press 165 x 8 x 2
Squat 155 x 3 x 6
Bench press 135 x 3 x 6
BB row 135 x 6 x 5
-first set was overhand second was underhand. I set the weight down after every two but still with a controlled negative
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Hepburn B Routine
Deadlift
5 x 1 @ 215
Press
5 x 1 @ 115
BB curl
5 x 1 @ 75
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Hepburn B Routine
Squat
5 x 1 @ 205
Bench press
5 x 1 @ 175
BB row
5 x 1 @ 155
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Been a long time as I generally don’t like keeping a detailed log but I’ll give it a go again.
Starting the Darden BIG routine tomorrow. I let my almost 8 year old choose from three routines and that’s what he picked. I’ll run it for 6 weeks. Measurements will be tonight and wheels up tomorrow. Calories are starting at 3,200 and I’ll increase by 100 every week. Diet will be vertical diet. Protein approximately .8g/lb, fat .3g/lb and the rest carbs.
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Measurements are as follows
Body weight 188lbs
Arms flexed 15.25
Belly 36
Chest 42.5
Left thigh 23.5
Right thigh 24
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I forgot how much this workout sucks. But I love chins and dips so I’ll try not to complain. I workout in a garage gym so I don’t have a leg extension or leg curl so I just dropped that exercise. I also opted for a 4/4 smooth cadence instead of the 5/10 as recommended in the book. Todays workout below.
Squat 175 x 6
DB Pullover 20 x 14
Squat 155 x 5
DB pullover 20 x 13
Lateral raise 10 x 9 (seated 5/5 cadence)
Dips 25 x 6
Chins BW x 8
Negative dips 35 x 7
Negative chins 25 x 7
Brutal workout. Had to walk around for quite awhile to catch my breath. I’ll drop the squat weight to 155 and they are done ATG which oddly enough feels better on my knees than stopping when quads hit parallel.
Macros for the day if my last meal goes the way I want is as follows.
Calories 3237
Protein 157
Carbs 481
Fat 70
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Weight 188.9 calories yesterday turned out to be more 3300-3400
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Weight this am 188.3
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