Left work early today and headed straight to the gym. I did Delts, Triceps, Legs, and abs. Here is what I did:
Delts- Seated presses to the front on Smith Machine 1x215x12, 1x215x10, 1x205x10, 1x205x9, 1x200x10
Triceps- close grip bench press 1z230x10, 1x230x8, 1x220x10, 1x205x11, 1x205x10
Legs- Leg curls 1x130x10, 1x130x10, 1x120x9, 1x110x9, 1x100x11 ( legs still sore from Hacks! )
Abs- hanging leg raised 3x15
crunches 2x15
Good workout - I felt really tired all day but seemed to pick up when I got to the gym. I can’t wait til next week when I start SuperGrowth Phase 1. I always do well with long rest periods and lower reps.
Upper back and chest starting to fill out some. Arms are slowly looking better but should come around in the next couple of weeks.
Weight is 233.5 this a.m. on an empty stomcach - so I am up about 5-6 pounds so far. Gotta watch it though as I tend to get carried away and get too much in the wrong places!
Chest, back, biceps and calves on tap for tomorrow!
Good workout except for biceps- tried to db curls but couldn’t get the feel so switched to ez bar curls.
When I get to next week and the SuperGrowth Phase I will probably switch to rack pulls on the 4-6 rep day for back. Feel good and excited for next week
[quote]SmallToBig wrote:
Lol your having the same thought as me re the Rack Pull, with the 3 minute rest should provide enough lay off to save the lower back.
Then swap them back out for the next ramp.
Really nice numbers man, keep it up you will be a monster in no time :P[/quote]
Thanks STB! I meant to say Rack Deads on the low rep day. Hopefully I can keep it rolling. Leaving for the gym in a little while for delts, tris, legs and abs.
tris- close grip benches ( on smith machine ) 1x245x9, 1x245x7, 1x235x8, 1x225x9, 1x225x7
legs - squats- 3 warmups then 1 x 405x 9, 1x405x7, 1x 385x9, 1x385x10, 1x385x8
abs- hanging leg raises 5x15
Thats it for that ramp! I will start the first three week growth phase on Monday. Looking forward to longer rest periods between sets and hopefully some new PR’s!
Chest- Smith Machine Inclines- 1x275x5, 1x275x5, 1x265x6
Back- Rack Deadlifts- 1x5x465, 1x5x465, 1x4x465
biceps- straight bar curls - 1x140x5, 1x140x 6, 1x135x5
calves - calf raise on leg press- 1x 360x 6, 1 x 360x6, 1x360x5
Cardio- 30 minutes on the treadmill at 3.4mph with the incline at 4
Good workout especially since it was 6a.m. this morning! I hate working out first thing like that but sometimes you have no choice.
I am liking the 3 minutes rest between sets- Feel nearly fully recovered between sets. I have also added cardio this week - nothing crazy just low intensity for now.
I am going to try an get this journal going again. I have been out sick as a dog the last two weeks or so and haven’t trained at all until today. I am going to do the BBB 4 day workout starting with week 1 ramp 1. Here is what I did today-
triceps- behind the head triceps extensions- 140x10, 130x11, 130x9, 120x10
legs- hack squats- 250x12, 270x13, 270x11, 270x10
abs- crunches- 3x15
Good workout! Started too low on the hacks, and 270 was pretty easy. Hammer shoulder felt really good too. I feel like my strength is starting to come around so I am really looking forward to the Supergrowth phase 1.
[quote]Amonero wrote:
That is one beastly Hammer Shoulderpress! I’m on the 6 day a week BBB schedule, be interesting to see what you get out of the 4-day.[/quote]
I actually prefer the six day - but my work schedule has been pretty hectic so I figured better to go with the four day for awhile.
back- chins with body weight only bwx12,bwx13, bwx11, bwx9
legs- leg curl- 120x10, 120x10, 100x13, 100x9
delts- db presses 90x10, 100x10, 90x9, 90x8
biceps- db curls 1x55x10
triceps- dips 1 x bw plus 45 pound plate x 10 ( should go heavier next time )
no calves today , but did do 25 minutes of cardio on the treadmill at a setting of 3.3 mph and incline at 4. Will hit calves tomorrow and then rest up over the weekend.
