Today’s workout:
Incline bench SS with front squat:
5 sets of 5 on both
Dumbell clean and press:
sets of 5 on each side ending at a 90 lb bell.
Military press SS with pulldowns:
4 sets of 10
I’ve been working doubles (16 hours) which doesn’t leave much time or energy for exercise but it makes for a nice paycheck!
I tried C.T.'s “Built for Bad” circuit as written a few days ago and failed miserably. Apparently I’m not in very good shape… so I cut the weights back and even noted this on my workout notebook with the addition of “Pansy Edition” after the “Built for Bad” title.
Today’s workout:
Crunches and pyramiding weights on the B.f.B. circuit movements as a warm up. I also hit the speedbag between sets.
Deadlift:
325 x 5
335 x 4
345 x 3
355 x 2
365 x 1
Dips (could have gone MUCH heavier):
50 x 5
60 x 8 (at this point I decided to do at least double the reps on dips)
70 x 10
80 x 10
90 x 8
Upright rows (started on a smith machine then used an E-Z curl bar for the final two sets. Public gym, yada, yada):
90 x 5
100 x 4
110 x 3
120 x 2
130 x 1
O.H.P.:
135 x 5
140 x 4
145 x 3
150 x 2
155 x 1
Weighted chins (these were surprisingly hard):
25 x 5
30 x 4
35 x 3
40 x 2
45 x 1
C.T. was right, the 3 rep set is the tipping point. After that it was gravy.
Overall I’d have to say, GREAT GOOGLY MOOGLY, this program is an ass kicker!
I am wiped out.
Monday Morning Workout (My update disappeared. Can’t remember the exact reps performed):
Lighter weight on the movements as a warm up. BfB circuit.
Front Squats (I’ll be adding some weight to this):
95 x 5
105 x 4
115 x 3
135 x 2
135 x 2
Dips:
90 x 5
100 x 4
110 x 3
125 x 2
135 x 3
Snatch Grip High Pull:
95 x 5
105 x 4
115 x 3
135 x 2
135 x 5
Seated Military Press:
140 x 5
150 x 4
160 x 3
170 x 2
180 x 1
Wide Grip Pulldowns:
180 x 5
190 x 4
200 x 3
240 x 2
240 x 5
My shoulders and elbows are very poppy and clunky today. My chest and lats have perma-doms.
[quote]The_Jed wrote:
My chest and lats have perma-doms.[/quote]
That just means you should start training them every day, twice a day. Just quit your job to make time, it’s no big deal.
[quote]csulli wrote:
[quote]The_Jed wrote:
My chest and lats have perma-doms.[/quote]
That just means you should start training them every day, twice a day. Just quit your job to make time, it’s no big deal.[/quote]
That’s just crazy enough to work!!!
Man nice to see you back at this month. Good work here, volume too. I just added rollouts and sghp to my week as well.
Glad to be back!
Hopefully I’ll get the chance to hit it again today.
Today’s workout:
Lateral raises, calf raises and ab rollouts as a warm up.
Built for Bad circuit.
Deadlift:
325 x 5
335 x 4
345 x 3
355 x 2
365 x 1
Machine Bench Thingy:
230 x 5
250 x 4
270 x 3
290 x 2
310 x 1
Upright Rows:
90 x 5
100 x 4
110 x 3
120 x 2
135 x 1
O.H.P.
135 x 5
140 x 4
145 x 3
150 x 2
155 x 1
Weighted Chins:
25 x 5
30 x 4
35 x 3
40 x 2
45 x 1
A couple of people in the gym have noticed growth in my chest and shoulders. One guy asked me if I was natural. I had to laugh, " Very much so."
Today’s Workout:
Built for bad circuit, speedbag, crunches and pyramiding weights as a warm up.
Front Squat:
135 x 5
155 x 4
165 x 3
175 x 2
185 x 1
Dips:
90 x 5
100 x 4
110 x 3
120 x 2
135 x 1
S.G.H.P.:
95 x 5
105 x 4
135 x 5
135 x 5
135 x 5
Seated Military Press:
140 x 5
150 x 4
160 x 3
170 x 2
180 x 1
Wide Grip Pulldowns:
180 x 5
190 x 4
200 x 3
240 x 2
240 x 1
Today’s Workout:
Speedbag and pyramiding weights with the exercise movements as a warm up.
Built for Bad circuit
Deadlift:
325 x 5
335 x 4
345 x 3
355 x 2
365 x 1
Dips (with these weights it’s sort of like active recovery):
60 x 5
70 x 4
80 x 3
90 x 2
100 x 5
Upright Rows (nice and slow, squeeze at the top):
90 x 5
100 x 4
110 x 3
120 x 2
130 x 1
Dumbell O.H.P. (The other bar was taken…):
65 x 5
70 x 4
75 x 3
80 x 2
85 x 1
Weighted Chins (again, surprisingly difficult):
25 x 5
30 x 4
35 x 3
40 x 2
45 x 1
One more round with the speedbag to finish things off. Next week I may try adding some weight to the front squat workout, not this one.
Looks awesome man.
If you’re looking for something to change up your training give “Built for Bad” a shot. It’s an ass kicker!
Im puttin it on the list!
Today’s Workout:
No BfB today. 
Leg Curls:
6 sets, 10 reps
Leg extensions:
6 sets, 10 reps
Leg Press:
3 sets, 20 reps - calf raises after the final rep of each set
Flat Bench (SS with bent laterals and T-bar rows):
bar x 20
65 x 20
85 x 20
95 x 20
135 x 20
185 x 20
225 x 10
275 x 5
225 x 14
Ab Rollouts:
3 sets of 15
Pull Ups:
2 sets of 20
N.G. Pulldowns:
1 set, 10 reps
Flyes:
1 set, 15 reps
I think that was it, it was kind of chaotic.
Tonight’s Workout:
BfB
Speedbag, leg extensions, rotator cuff exercises as a warm up.
Lots of residual soreness in my left shoulder joint and left knee.
Speedbag and leg extensions between sets as well.
Front Squat:
135 x 5
155 x 4
165 x 3
175 x 2
185 x 1
Dips:
90 x 5
100 x 4
115 x 3
125 x 2
135 x 1
S.G.H.P.:
135 x 5
135 x 4
135 x 3
135 x 2
135 x 5
Seated Military Press:
140 x 5
150 x 4
160 x 3
170 x 2
180 x 1
W.G. Pulldowns:
180 x 5
200 x 4
220 x 3
240 x 2 (full stack)
240 x 1
I’m a bit worried about my shoulder. It feels like it needs to pop but I can’t pop it. I guess I’ll just take a bit longer warming up and really focus on my rotator cuffs.
Today’s Workout:
Speedbag, crunches and lighter weights as a warm up.
Deadlift:
325 x 5
335 x 4
345 x 3
355 x 2
365 x 1
Dips:
90 x 5
100 x 4
115 x 3
135 x 2
135 x 1
Upright Rows:
90 x 5
110 x 4
120 x 3
130 x 2
140 x 1
Dumbell O.H.P.:
65 x 5
70 x 4
75 x 3
80 x 2
85 x 1
Weighted Chins:
25 x 5
30 x 4
35 x 3
45 x 2
45 x 1
Pouring sweat!
Today’s Workout:
Rotator cuff exercises, speedbag and lighter weights with the main movements as a warm up.
It took a looooong time to get warmed up tonight, warm up sets included in today’s BfB log entry.
Front Squat:
bw x 10
45 (bar) x 10
65 x 10
85 x 10
105 x 10
115 x 10
125 x 5
135 x 5
155 x 4
165 x 3
175 x 2
185 x 1
Dips:
bw x 10
45 x 10
45 x 10
90 x 5
bw x 5
90 x 5
100 x 4
115 x 3
125 x 2
135 x 1
S.G.H.P.:
bar x 10
95 x 10
135 x 5
145 x 4
150 x 3
160 x 2
170 x 1
Seated Military Press:
0 (empty smith machine) x 10
20 x 10
40 x 10
50 x 10
70 x 10
90 x 10
110 x 5
130 x 5
140 x 5
160 x 4
180 x 3
190 x 2
200 x 1
Pulldowns:
140 x 10
150 x 5
160 x 5
170 x 5
180 x 5
200 x 4
220 x 3
240 x 2 (full stack)
240 x 1 (full stack)
And we’re back!
This morning’s workout:
Built for Bad circuit.
Leg extensions, crunches and speedbag for a warm up.
Front Squat:
bar x 10
bar x 10
65 x 10
85 x 10
95 x 10
115 x 10
135 x 5
155 x 4
165 x 3
175 x 2
185 x 1
Dips:
bw x 20
45 x 15
90 x 10
90 x 5
100 x 4
135 x 3
135 x 2
135 x 1
S.G.H.P.:
bar x 10
95 x 10
115 x 5
135 x 5
135 x 4
135 x 3
135 x 2
135 x 5
Seated Military Press:
empty smith machine x 10
50 x 15
90 x 15
140 x 5
150 x 4
160 x 3
170 x 2
180 x 1
Wide Grip Pulldowns:
120 x 20
150 x 20
180 x 5
200 x 4
220 x 3
240 x 2
240 x 1
Last night’s workout (more like active recovery):
Rotator cuff exercises, leg extensions, crunches and speedbag to warm up.
I ran 3 rounds of a light weight circuit after a big meal to send the nutrients into my sore muscles…in theory.
Stiff Deads:
115 x 20
Machine Bench Press:
155 x 20
Lateral Raise:
15 lb x 20
Machine Shrugs:
90 x 20
Seated Cable Row:
120 x 20
After that I goofed around with pressdowns and straight bar curls.
Decent pump.
Very overtime. Such doubles.
Yesterday’s workout:
Speedbag and lateral raises as a warm up.
Front Squat:
bw x 10
45 (bar) x 10
65 x 10
95 x 10
115 x 10
125 x 5
135 x 5
155 x 4
165 x 3
175 x 2
185 x 1
Dips:
bw x 10
45 x 10
90 x 5
100 x 4
115 x 3
125 x 2
135 x 1
Upright Rows:
bar x 10
95 x 10
115 x 5
125 x 4
135 x 3
145 x 2
150 x 1
Seated Military Press:
0 (empty smith machine) x 10
50 x 10
70 x 10
90 x 10
110 x 5
130 x 5
140 x 5
160 x 4
170 x 3
180 x 2
180 x 1
Pulldowns (to my chest):
140 x 10
160 x 5
180 x 5
200 x 4
220 x 3
240 x 2 (full stack)
240 x 1 (full stack)