Workout ON the 4th… I am sure I am not the only one. We are having this huge family reunion at our house from the 4th thru the7th… plus I work. And work out. oh well!
Front Squats 165x5x10 (60% of 1RM)
Hanging Pikes 5x10
Seated Calf Raises 295x5x10
I work out at home, so I have to be creative with my options, I used the Smith Machine for calves and didn’t want to unload my FS everytime, so just stuck with about 300 for calves. All this was with 60 sec rest.
I’m behind in my log.
Friday:
A1 BWx5x10 Pullups
A2 BWx5x10 Dips
60 sec rest
It was hard. I don’t do pullups as much as a should, and I rarely do dips, but both those will change. I was sore as hell but it felt good.
Sunday:
A1 DL 295x10x3
A2 Decline Sit ups +25x10x3 (Weight behind head)
A3 Calf Raises ?x5s10.
Problem. I don’t have enough weight at home to do 10x3 calf raises, and it is way to tiring to be unracking all the weight from the deadlifts 10 times in between sets, so I just loaded my remaing weight onto the smith machine bar for calf raises, and they were EXTREMELY paused to get more out of them. Another tough workout.
Lower Body day.
175x5x10 Front Squats
Hanging Pikes BWx5x10
Seated Calf Raises 315x5x10
Hanging pikes hurt a lot… and i don’t really know. I love ABBH though.
Nice improvement on the front squats. Keep hitting it. This site needs some guys who get the whole “progression” thing with the new crowd of bb.com posters thats showed up recently.
thanks, i’ll admit that up until VERY recently I really didn’t have a very clear idea of how I was supposed to progress… besides just get stronger damn it. Reading CW, CP, and CT has given me waaaay more knowledge than I ever thought was out there… and did I mention I love ABBH? 
Anyway, Upper day.
Pullups BWx5x10
Dips BW+15lbsx5x10
Re. keeping the same weight on pullups- I did not get 5 straight sets of 10 pullups… last couple sets I had to take a couple seconds rest to get out the last few, and the last set first week I used a ball to give me a little push, so I am keeping weight the same until I can get 5 sets of 10 reps without any of this pussy rest within sets shit.
Lower.
DL 295x10x4
DSitups +25x10x4
Calf Raises ?x5x10
hard workout. DL’s drain the shit out me but they are fun.
Upper day…
BPN 165x10x5 These felt good
Rows 205x10x5 These felt amazing… like i could bruise my rib I was pulling them so fast
Good work out. After this week I switch it up and I am excited.
Next day, Lower day
FS 185x5x10 These were easier than the 165x5x10
Hang pikes BW 5x10
Seated Calf Raises 300x5x12
Keep up the good work man. Looks like youve been doing your homework and hitting it hard.
long time since i have updated this. I took a long weekend, rested, and came back with upper day on monday…
Upper
Pullups BW+30x10x3
Dips BW+45x10x3
60s rest.
This workout was very exciting. before doing ABBH I had NEVER done a weighted dip or weighted pullup. they are both strangely fun! tonight i have DL 5x10, so that should be exciting.
I also have to say that this shake that i ganked off the AD thread is absolutely amazing…
8 oz ice
2 oz cream
2 scoops protein powder (van or choc)
3 raw eggs
1 tbsp vanilla extract
= awesome.
Strange I never saw this log…
[quote]kkeane wrote:
Disclaimer: I AM NOT STRONG. Kindly refrain from reading N3wb’s training log right before mine,
[/quote]
lol its all good your lean… Im a fat ass, on a good day. I look like a overweight lineman at best. Plus your maken alot of progress, putting 115lbs on your deadlift in a year is good much less 115lbs for 3x8. And I dont think anyone would complain about puting 90lbs on thier bench in under a year.
Another year any where near as good as this one and youl be strong as hell and prety damn big if you keep eating.
n3w
lower:
DL 225x5x10
In Situps +15x5x10
Calf Raises ?x5x10
Deadlifts were hard… but awesome. my hammies absolutely kill today, and it feels sweet. anyway, the calf raises I just throw the rest of the weights I have onto it and do 10 reps… not really sure how much it is.
lower:
DL 225x5x10
In Situps +15x5x10
Calf Raises ?x5x10
Deadlifts were hard… but awesome. my hammies absolutely kill today, and it feels sweet. anyway, the calf raises I just throw the rest of the weights I have onto it and do 10 reps… not really sure how much it is.
[quote]n3wb wrote:
Strange I never saw this log…
kkeane wrote:
Disclaimer: I AM NOT STRONG. Kindly refrain from reading N3wb’s training log right before mine,
lol its all good your lean… Im a fat ass, on a good day. I look like a overweight lineman at best. Plus your maken alot of progress, putting 115lbs on your deadlift in a year is good much less 115lbs for 3x8. And I dont think anyone would complain about puting 90lbs on thier bench in under a year.
Another year any where near as good as this one and youl be strong as hell and prety damn big if you keep eating.
n3w[/quote]
lol thanks man… you are strong as fuck dude I would love to have your numbers, most likely i had just read your log right before posting and wanted to give you props. you are ridiculously strong dude.
as per makin progress, i am going to keep eating and keep lifting and see what happens.
yesterday’s workout…
BPN 125x5x10
BB Row 155x5x10
60s rest.
I felt like a pussy, but 125 is 60% of my 1rm for bench… (about 205), and it was actually really hard, which made me feel like MORE of a pussy, but i guess Chad knows what he is talking about. i have felt great on this program so far, and want to try more of CW’s in the future… after I do Thib’s Superhero workout next.
Saturday I did legs…
FrontS 215x10x3
Hang pikes BW+8lbs 10x3
Calf Raises ?x5x10
60s “rest”… i set the treadmill for like 3.0 and walked during my rest periods. Squats felt light, prob cause I needed more weight in hindsight, hanging pikes were done with the weight in between my ankles.
man youre lovin those front squats. good work on those, theyre looking strong. Iv got a new log over in the strength sports section in case youre interested in checking it out.
[quote]fightingtiger wrote:
man youre lovin those front squats. good work on those, theyre looking strong. Iv got a new log over in the strength sports section in case youre interested in checking it out.[/quote]
i’ll do that. yes, i love front squats… haven’t done back squats in like… 8 months, actually. i can’t even remember.
monday was upper…
Pullups BW+30x10x4
Dips BW+45x10x4
The pullups were hard, but the dips felt pretty easy except they hurt my shoulder like crazy… only the right one. i am just going to warm up better next time.
I hear you on the front squats man. I think they make you tough. Getting under a weight and squatting it is one thing. Holding it up and squatting it is a whole different ball game.
Just for shits a few weeks ago, a friend of mine and I did a 25 rep set of front squats. I have to say I dont think 135 lbs has ever felt as heavy as it did those last 5 reps.