My BBB Journal

Training Training Logs
41

Today was the start of week 3 of ramp1 5sets per bodypart this week 90 seconds rest between sets. I will be using Jump Sets this week as well. Here is what I did today:

chest-smith machine inclines 225x15, 225x13, 225x12 jump to back

back -pulldowns 230x15, 230x12, 210x12 jump back to chest

smith machine inclines 225x13, 225x10,
jump back to pulldowns 230x13, 220x13

biceps- seated machine curls- 110x15, 110x12, 100x10, 90x11, 80x13

calves-seated calve raise 180x15, 180x14, 180x11, 160x14, 160x15

cardio- 25 minutes on the treadmill 3.3mph incline on 4

Good workout- feeling pretty good. Just need to plow through this week and get ready for the Supergrowth phase starting next week.

Pars

42

Finished week 3 of Ramp 1 yesterday. Looking forward to starting the SuperGrowth phase next week. Here is what I did yesterday:

Chest -hammer bench press 320x9,320x 8, 320x6 jump to back

back- bb rows- 245x10, 245x 8, 225x 8 jump to chest

hammer bench 320x9, 320x7
back bb rows 245x8,225x7

delts- smith machine military press 225x9, 225x7

triceps- closegrips on smith machine 1x265x7

biceps- db curls 1x55x8

legs- squats- 315x10,315x10, 315x10,315x8, 295x12

calves- standing calve raise 250x10, 250x10, 250x8, 240x9,230x8

*-90 seconds rest between all sets

Ready for the SG phase next week!!

Pars

43

Nice journal man, I wish there was something I could add but you clearly know what your doing lol

44

Ha! I don’t know about that! Just trying to keep at it

Pars

45

Currently on week 1 of SG1. Here is my workout for this past Monday:

Monday-chest, back, biceps calves- 3 minutes rest between sets 3 sets per exercise.

chest- smith machine inclines- 235x10( ez), 245x10, 245x10

back - Lat machine Pulldowns- 250x10, 250x 10 did 1 set of Chins with a 45 LB. plate around my waist to see how many I would get- 1x8xbw plus 45lb.

biceps- straight bar curls- 1x125x9, 1x125x7, 1x125x6 ( I suck at straight bar curls might just do ez bar curls andpreachers from now on, maybe db’s )

calves - did did calves on leg press 1x10x 270, 1x10x 270, 1x11x270 ( really good pump in calves!) might keep these in for awhile

Overall, good workout on Monday- i did straight bar BB curls more or less out of necessity- gym was crowded and everything else was taken by people chatting! Maybe i will go back to 6am workouts-

Yesterdays workout-delts, triceps, legs, abs -same 3 minutes rest between sets as monday

Smith machine presses 1x225x10, 1x225x9, 1x225x9

triceps- tricep pulley extensions ( behind head ) 1x150x10,1x160x10, 1x160x8

Legs-Squats 1x315x10, 1x335x9,1x335x8

abs - hanging leg raises 3x15

did 25 minutes of cardio on the treadmill 3.4 mph and an incline of 4. I find some kind of cardio on leg day helps alot with soreness and recovery

Good workout - especially squats- felt really comfortable and felt like I had more in me- looking forward to the next few weeks.

I also did 30 minutes of cardio tonight when i got home from work 3.3mph, incline of 4

Pars

46

Pars do you generally stick with the same exercises throughout all the ramps? I’m looking to try 2-3 new exercises (CG bench off pins, Skull crushers off pins, and rack pulls) but I’m considering waiting until I’m completely done a cycle of BBB so I can judge exercise progress from start to finish.

47

Hey I also just noticed you posted in my journal at IA.com, I guess I missed it between my posts lol, thanks though

48

[quote]pumped340 wrote:
Pars do you generally stick with the same exercises throughout all the ramps? I’m looking to try 2-3 new exercises (CG bench off pins, Skull crushers off pins, and rack pulls) but I’m considering waiting until I’m completely done a cycle of BBB so I can judge exercise progress from start to finish. [/quote]

To a point yes- I like to add in some type of deadlift during the lower reps days of the first and third super growth phase. Just on the the low rep days ( 4-6 reps ) though. This ssupergrowth phase will be rack deadlifts with the bar set just above my knee caps.

Otherwise I will try to stick to the exercises i did while ramping up. This helps because there will be less “guesswork” about what weights to start the SG phase with, plus, it makes it easier to chart your progress. Find a exercise you like and get as strong as possible until you plateau - I’m pretty sure that’s what the DC guys do also-makes alot of sense to me.

For now I would maybe wait until you go through at least the first SG phase before mixing things up- uou should have a pretty good idea of whats working by the end of the first SG phase

Just my two cents worth- hope it helps!

Pars

49

Well I didn’t mean switching between ramps and SG phases, I meant switching after say Ramp 1 + SG1 and using different exercises for Ramp 2 + SG 2 but I get what your saying and will probably keep most of the exercises the same throughout all of it honestly…maybe just switching out 1-2 smaller exercises I feel might not be as good.

Thanks

50

[quote]pumped340 wrote:
Well I didn’t mean switching between ramps and SG phases, I meant switching after say Ramp 1 + SG1 and using different exercises for Ramp 2 + SG 2 but I get what your saying and will probably keep most of the exercises the same throughout all of it honestly…maybe just switching out 1-2 smaller exercises I feel might not be as good.

Thanks[/quote]

Yeah- I think switching out the smaller exercises might be a good idea- see whats working best and go from there

Pars

51

No workout yesterday- long day of work. So I did yesterdays workout today and will do todays workout tomorrow.

Today 11/13/09 3 sets per exercise, 3 minutes rest between sets

chest db presses 120x10, 120x11, 130x7

back- bent over rows (from floor ) 245x10, 255x8, 255x8

delts- hammer shoulder press 290x9

biceps - seated machine curls 130x12 ( ez will go up next time )

triceps - close grips on smith machine- 275x8

leg curls- 120x10, 120x8, 100x11

calves- toe raises on leg press- 270x12, 270x 12 ( ez)

rows sucked - felt really heavy- like I couldn’t get “into” it - oh well - it happens, otherwise things are progressing nicely!

Pars

52

Todays workout- end of week 1 of first SG phase

My normal gym was closed today- so I had to go to a Fitness 19 down the road.

chest- hammer strength incline 320x6, 320x5, 310x6

back- was going to do rack deadlifts- but the Fitness 19 didn’t have a rack! did BB rows instead from floor

255x7, 255x5, 245x8 ( still alittle sore from yesterday )

delts- hammer strength shoulder press- 320x5!

triceps close grips on smith machine- 280x6

biceps- hammer preacher curls- 1x145x6

calves seated calve raise 180x10, 225x6, 225x6

legs- squats 405x5 ( ez ) 425x6, 425x6

Decent workout considering I was in a different gym then usual- Should be back to normal on Monday for week 2 of SG1.

Pars

53

Here are yesterdays and todays workouts for week 2 od SG1

Tuesday- chest, back , bicep, calves

chest- smith machine inclines 265x9, 265x7, 245x9

back- pulldowns 250x10, chins with BW plus 45lbs plate x10, x9 ( trying to do more chins lately )

biceps- preachers - 145x12 ( ez ) , 150x10, 160x9

calves seaed calve rasie 180x11, 190x10, 200x9

cardo- 25 minutes treadmill 3.3 mph incline of 4

Todays workout-

delts, triceps, legs, abs

delts hammer machine presses 290x10, 290x11, 295x 10

triceps close grips on smith 275x9, 275x8, 255x10 ( barely )

legs- squats 405 x10, 425x10, said what the hell and actually did 450x8! ( motivated by recent events )

abs- hanging leg raises 3x15

no cardio today

Good workout- starting to feel strong and my motivation has defineatly gone up a notch. Iwill do some cardio tomorrow at home and then hit the gym again on Friday and Saturday this week.

Pars

54

So you do your cardio PWO? I’m considering throwing some incline walking for 20min. or so in after 2 workouts per week in addition to what I’m doing. How do you feel about it in terms or affecting recovery and preventing fat gain?

55

Congrats on the beastly squat! Hope to join you there in, say, 2-3 years :smiley:

56

[quote]pumped340 wrote:
So you do your cardio PWO? I’m considering throwing some incline walking for 20min. or so in after 2 workouts per week in addition to what I’m doing. How do you feel about it in terms or affecting recovery and preventing fat gain?[/quote]

I like to do it first thing in the morning when I can- I end up doing it whenever I can squeeze it in - out of necessity, not optimal but at least I get it in.

I do think it helps prevent fat gain when done first thing in the morning, and recovery after hard leg workouts especially ( for me anyway )

Pars

57

[quote]Amonero wrote:
Congrats on the beastly squat! Hope to join you there in, say, 2-3 years :D[/quote]

Thanks! I;m sure you can do it sooner than that, keep the pedal to the metal- you will get there!

Pars