My Log (BBB III)

Training Logs
1

The Plan: Week 1

Day 1 13-15 reps 120 seconds rest
(3) Back: Behind Neck Pulldowns
(3) Chest: DB Incline Press
(3) Bicep: Seated DB Curl
(3) Calves: Seated Calf Raises

Day 2 13-15 reps 120 seconds rest
(3) Delts: DB Military
(3) Tricep: DB Overhead Ext
(3) Thighs: Hack Squat
(3) Abs: Pulldown Abs

Day 3 10-12 reps 120 seconds rest
(3) Back: HS Seat Row Machine
(3) Chest: Dips
(3) Thighs: Leg Press (feet high)
(1) Delts: Upright Rows (C_C style)
(2) Calves: Calf Press
(1) Bicep: Preacher Curl
(1) Tricep: Rolling Thunder

Day 4 8-10 reps 120 second rest
(3) Thighs: Squat
(3) Chest: BB Flat Bench
(3) Back: Rack Chins
(1) Delts: Front Military Press
(2) Calves: Standing Calf Raises
(1) Tricep: Reverse Grip bench
(1) Bicep: Seated Curl

2

The Execution: Week 1

Ramp 1 / Day 1

Tues 1/5/10
120 seconds rest between sets, 3 working sets
(3) Behind Neck Pulldowns: 100x15, 150x10, (1) 200x15, (2) 190x14, (3) 180x14
(3) DB Incline Press: 25x10, 50x10, 75x10, (1) 100x17, (2) 90x15, (3) 85x15
(3) Seated DB Curl: 20x10, 30x10, (1) 40x18, (2) 35x16, (3) 30x17(3)
(3) Seated Calf Raises: 45x10, 90x10, (1) 160x17, (2) 135x17, (3) 125x15

Quick workout, 45 minutes that was with 4 minute warm up/5 minute cool down. I also used the 120 seconds or less to get to the next body part and start warming up that sped things up real fast and my heart was ticking fast and I had sweat from my neck to nuts by time I was done!

Ramp 1 / Day 2
Wed 1/6/10
120 seconds rest between sets, 3 working sets
(3) DB Military: 25x15x2, 40x10, 60x10, (1) 80x20, (2) 70x20, (3) 70x15
(3) DB Overhead Ext: 60x10, 80x10, (1) 125x20, (2) 120x15, (3) 120x15(3)
(3) Hack Squat: 90x10, 180x10, (1) 360x15, (2) 320x13, (3) 290x13
Pulldown Abs: 50x10, 80x12, (1) 95x15, (2) blue band x15x2

Holy shit 45 minutes, I’ve been busting my ass on all my other workouts prior to starting this, but this thing beat my ass. I had plenty of calories the last few day, although no carbs does play a toll in my zombie state after a few hard days of training.

1/7/10

OFF, much needed day off. I thought of doing some steady state, but decide to rest up cause I really think tomorrow and Saturday are going to beat my ass! My appetite really jumped mid morning.

1/8/10
Ramp 1 / Day 3
120 seconds rest between sets
(3) HS Seat Row: 90x12, 180x10, 270x10, (1) 450x12, (2) 410x10, (3) 380x10
(3) Dips: -100x10, -50x10, (1) +30x8, (2) +10x11, (3) BWx11
(3) Leg Press (high feet/hamstring): 200x10, 400x10, (1) 580x14, (2) 530x10, (3) 490x10UpU
(1) Upright Row (C_C stle): barx10, 95x10, (1) 115x12
(2) Calf Press: 200x10, 300x10, (1) 360x12, (2) 300x10
(1) Preacher Curl: 45X10, (1) 75x13
(1) Rolling Thunder: 25x10, 50x13

I learned a lesson today, get to the next exercise right away don’t wait the 120 seconds, just keep moving. I was over the suggested time frame, although it was a decent workout, I had a tingle in my right bicep (I partially tore it a few months back).

It sucks training alone and having to haul 225 in each hand in the HS Row, that’s where it happened. So I just trained smart afterwards, could have hit more weight just slowed everything down and focused on the concentration (and not tearing anything).

1/9/10 Ramp 1 / Day 4

120 seconds rest between sets
(3) Squat: 135x10, 225x6, 315x4, (1) 405x8, (2) 385x8, (3) 365x8
(3) BB Flat Bench: 135x10, 185x10, 225x5, (1) 275x8, (2) 250x9, (3) 230x10
(3) Rack Chins: BWx8x2, (1) +25x8, (2) +10x8, (3) +10x8
(1) Front Military: barx10, 95x10, (1) 135x20
(2) Standing Calves: 135x10, 225x10, (1) 365x10, (2) 315x10
(1) Reverse Grip Bench: 135x10, (1) 205x10
(1) Seat Curl: 25x10, (1) 70x10

Well that concludes week one, what a bitch. My legs were still sore from last nights’ leg press work. I was shooting for 495 for 8 mentally, but damn that physical side sucks! All in all was really run down and need to refeed.

So far so good although mentally the bicep is holding me back, I also attempted a weight on front press and it was too light, I just kept going I will ajust next workout. I will start next weeks post below.

Working notes, move faster between exercises. Also not sure if I need to use the prescribed rest periods for warm ups or only working sets.

3

The Plan: Week 2

Day 1 13-15 reps 90 seconds rest
(4) Back: Behind Neck Pulldowns
(4) Chest: DB Incline Press
(4) Bicep: Seated DB Curl
(4) Calves: Seated Calf Raises

Day 2 13-15 reps 90 seconds rest
(4) Delts: DB Military
(4) Tricep: DB Overhead Ext
(4) Thighs: Hack Squat
(4) Abs: Pulldown Abs

Day 3 10-12 reps 90 seconds rest
(4) Back: HS Seat Row Machine
(4) Chest: Dips
(4) Thighs: Leg Press (feet high)
(1) Delts: Upright Rows (C_C style)
(2) Calves: Calf Press
(1) Bicep: Preacher Curl
(1) Tricep: Rolling Thunder

Day 4 8-10 reps 90 second rest
(4) Thighs: Squat
(4) Chest: BB Flat Bench
(4) Back: Rack Chins
(1) Delts: Front Military Press
(2) Calves: Standing Calf Raises
(1) Tricep: Reverse Grip bench
(1) Bicep: Seated Curl

4

The Execution: Week 2

Tues 1/12/10 Day 1
90 seconds rest between sets, 4 working sets
(4) Behind Neck Pulldowns: 100x12, 150x10, (1) 205x15, (2) 190x13, (3) 180x14, (4) 170x13
(4) DB Incline Press: 50x10, 75x10, (1) 105x16, (2) 95x15, (3) 85x15, (4) 75x15
(4) Seated DB Curl: 25x10, 35x8, (1) 45x16, (2) 40x14, (3) 35x13 (4) 30x14
(4) Seated Calf Raises: 45x10, 90x10 (1) 170x15, (2) 160x15 (3) 155x15, (4) 135x15

Ass kicking night, ran through pretty fast around a 45 minute workout. Got a bump in all weights today so that’s good. My arms were so swollen I couldn’t touch my head after bi’s. The only thing I would do different is do an extra warm up set on pulldown since I was still a little tight/cold. I did the elliptical for 4 minutes, plus stretched prior but needed some more blood flow.

Wed 1/13/10 Day 2
90 seconds rest between sets, 4 working sets
(4) DB Military: 25x15, 45x10, 65x6, (1) 90x20, (2) 85x15, (3) 80x15 4) 75x15
(4) DB Overhead Tri Ext: 75x10, 100x5, (1) 135x15, (2) 125x15, (3) 115x15, (4) 110x15
(4) Hack Squat: 90x10, 180x10, 270x3, (1) 380x15, (2) 360x15, (3) 320x13, (4) 290x15
(4) Abs: zero, had to get going kids were impatient and ready to leave.

I left the gym and told the wife I can’t believe I do this to myself. As you can probably guess I was a zombie walking out, although I don’t think zombies legs want to give out while walking. Tomorrow will be a much needed day off, good thing is I moved up in weight, still trying to get the DB military reps in order up 10 pounds and still 20 reps, I’m just thinking I might make to big of a jump and get smashed. Guessed right on tri’s and legs; well I was in the rep range, just got beat up from them.

Fri 1/15/10 Day 3
HS Seated Row: 90x15, 180x12, 270x10, 360x6, (1) 460x13, (2) 430x10, (3) 410x10 (4) 360x10
Dips: -50x6, -25x5, (1) +30x9.75, (2) +20x9, (3) +10x9, (4) BWx9.75
Leg Press (feet high): 200x10, 400x10, (1) 590x12, (2) 570x10, (3) 530x10
Upright Row (c_c style): barx12, 95x10, (1) 135x10
Calf Press: 200x10, 320x6, (1) 370x13, (2) 310x12
Preacher Curl: barx10, 45x10, (1) 85x12
Rolling Thunder: 25x10, (1) 55x12

Damn these full body days BLOW! The dips are not working with my left shoulder, it feels like 2 pieces are skipping over each other and it hurts on the side. Total sucks, cause I like dips I just feel worn out by time I get through with heavy back work. The Leg Press kinda sucks to, I feel it in my hams, just not as much as I’d like, SLDL/RLDL are out since I squat the next day. I’ll give it another week and see how I feel. Upright rows are okay, but when the shoulder hurts so does that movement. On a side note, my youngest daughter hurt her arm pretty bad, I stayed up late and my diet was complete shit today and I still moved up in weight or reps on everything! One more day and week 2 is over and then the ass kicker week 3 is up.

Sat 1/16/10 Day 4

90 seconds rest between sets, 4 working sets
(4) Squat: 135x10, 225x6, 315x4, (1) 405x12, (2) 385x8 (3) 365x8, (4) 345x8
(4) Bench: 135x10, 185x5, 225x3, (1) 280x6 (2) 265x7, (3) 250x9 (4) 240x10
(4) Rach Chins: BWx10, (1) 35x10, (2) 25x10, (3) 15x10, (4) 10x10
(1) Seated Military: 95x10, 135x10, (1) 185x10
(2) Standing Calves: 225x10, 315x8, (1) 385x12, (2) 335x10
(1) Reverse Grip Bench: 135x10, (1) 225x12
(1) Seated Curl: 50x10, (1) 80x12

Well week 2 down, today totally sucked for my bench. The shoulder was really acting up and I couldn’t get comfortable on the bench so my setup was shit. After my first two sets I switched to a tucked setup (metal militia) and things felt better. I also did a ton of warm ups on my shoulders so that may have had an impact. I will focus on rehab on the off days and a little extra warm up during training days. I will switch dips for now since they caused the issue this past day 3. All in all the squat was up by 4 reps, rack chins were up weight and reps, military was up (i do very slow reps to keep my form and tightness good), reverse grip bench should be up since I pussed on the regular bench press. Funny thing is my should didn’t hurt at all doing reverse grip? Seated curl were up and my form is still great so I will shoot for more weight next time.

5

Two weeks down and things are going well, hope next week to continue adding reps and weight to keep sharp mentally. The only change will be switching to days, I decided to do Tues, Wed, Fri, Sat since my youngest daughter has dance, but Sat is just a bad day from me to train. I train Fri night and then Sat morning or early afternoon.

The only bummer was hurting my left shoulder, but I’ll move forward and switch up dips and replace them with another chest exercise. Maybe decline hammer, or incline hammer press or even dumbbell flat bench. We’ll see.

On to the sets of 5 next week, I’m so excited…

6

The Plan:

Ramp 1 Week 3

Day 1 13-15 reps 90 seconds rest

(5) Back: Behind Neck Pulldowns
(5) Chest: DB Incline Press
(5) Bicep: Seated DB Curl
(5) Calves: Seated Calf Raises

Day 2 13-15 reps 90 seconds rest

(5) Delts: DB Military
(5) Tricep: DB Overhead Ext
(5) Thighs: Hack Squat
(5) Abs: Sit Ups (weighted)

Day 3 10-12 reps 90 seconds rest

(5) Back: HS Seated Row
(5) Chest: Dips
(5) Thighs: Leg Press (feet high)
(2) Delts: Upright Rows (C_C style)
(2) Calves: Calf Press
(1) Bicep: Preacher Curl
(1) Tricep: Rolling Thunder

Day 4 8-10 reps 90 second rest

(5) Thighs: Squat
(5) Chest: BB Flat Bench
(5) Back: Rack Chins
(2) Delts: Front Military Press
(2) Calves: Standing Calf Raises
(1) Tricep: Reverse Grip bench
(1) Bicep: Seated Curl

7

The Execution: Week 3

Day 1 13-15 reps 90 seconds rest

(5) Back: Behind Neck Pulldowns: 100x10, 160x10, (1) 210x13, (2) 190x14 (3) 180x15, (4) 170x15, (5) 160x15
(5) Chest: DB Incline Press: 25x10, 55x10, 75x6, (1) 107.5x17, (2) 100x15, (3) 90x15, (4) 80x15, (5) 70x15
(5) Bicep: Seated DB Curl: 25x10, 35x10, (1) 50x15, (2) 45x13, (3) 40x13 (4) 30x13 (5) 25x15
(5) Calves: Seated Calf Raises: 45x10, 90x6, 135x5, (1) 180x15, (2) 170x15, (3) 160x15, (4) 150x15, (5) 140x15

Son of a gun! That 5 set stuff is for the birds, I was run down and pumped up to a point I couldn’t move my biceps. I finished everything, as well as added weight and some reps here and there. I was really run down and beat up, no appetite really so I had a shake after training. I know I’m boarding on over training since I’ve experienced this before. If tomorrow is another no appetite day and I force myself to eat it’s going to really be a tell tale sign.

Day 2 13-15 reps 90 seconds rest

(5) Delts: DB Military: 25x10, 55x10, 75x5, (1) 95x15 (2) 85x15 (3) 80x15 (4) 75x15, (5) 70x15
(5) Tricep: DB Overhead Ext: 75x8, 100x5, (1) 137.5x15, (2) 125x15 (3) 120x15, (4) 115x15 (5) 110x15
(5) Thighs: Hack Squat: 90x8, 180x6, 270x5, (1) 385x15 (2) 360x14 (3) 340x14 (4) 290x14 (5) 270x15
(5) Abs: Sit Ups (weighted): once again ran out of time

Okay, today was a real ass kicker. Started off fatigued, banged through military, then tri’s and hack squat was a mess. I got the reps but it was a fight every set. Still got more weight, reps and still adhering to the time frame to a “T”. I’m definitely over trained right now, I’m draggin ass, my appetite sucks and I’m grouchy. All signs for me that it’s time for a change, to more session to fight through and then onto SG phase/week 4.

Day 3, well following it to a “T” took a wrong turn. It was my youngest daughters b-day so that canceled Fridays workout.

Day 4 8-10 reps 90 second rest

1/23/10

Squat: 135x6, 135x10, 225x5, 315x5 (1) 425x10, (2) 405x8, (3) 385x8 (4) 365x8, (5) 315x8
Bench: barx10, 135x8, 185x5, 225x4. (1) 280x9, (2) 255x8 (3) 235x10, (4) 225x10, (5) 215x10

Had to call it short, had daughters party and needed to prepare for it. Felt awful though, really run down, hard to catch up and get moving and barely got my breathing and heart down by the next set. Tried to rush, but the faster I went during warmups the more I had to hold back puking and dizziness. I’m at the reaching or just beyond for over training, my body was really fighting back the last few days.

8

The Plan:

Ramp 1 Week 4 “Super Growth”

Day 1 10-12 reps 180 seconds rest

(3) Back: Behind Neck Pulldowns
(3) Chest: DB Incline Press
(3) Bicep: Seated DB Curl
(3) Calves: Seated Calf Raises

Day 2 10-12 reps 180 seconds rest

(3) Delts: DB Military
(3) Tricep: DB Overhead Ext
(3) Thighs: Hack Squat
(3) Abs: Sit Ups (weighted)

Day 3 8-10 reps 180 seconds rest

(3) Back: HS Seated Row
(3) Chest: Dips
(3) Thighs: Leg Press (feet high)
(1) Delts: Upright Rows (C_C style)
(2) Calves: Calf Press
(1) Bicep: Preacher Curl
(1) Tricep: Rolling Thunder

Day 4 5-7 reps 180 second rest

(3) Thighs: Squat
(3) Chest: BB Flat Bench
(3) Back: Rack Chins
(1) Delts: Front Military Press
(2) Calves: Standing Calf Raises
(1) Tricep: Reverse Grip bench
(1) Bicep: Seated Curl

9

The Execution: Week 4

Day 1 10-12 reps 180 seconds rest

(3) Back: Behind Neck Pulldowns: 120x10, 170x8, (1) 220x12, (2) 220x11 (3) 220x12
(3) Chest: DB Incline Press: 40x15, 80x8, (1) 120x12, (2) 120x111, (3) 115x11
(3) Bicep: Seated DB Curl: 25x10, 45x6, (1) 60x112, (2) 55x10, (3) 50x10
(3) Calves: Seated Calf Raises: 90x10, 180x8, (1) 225x10, (2) 215x10, (3) 205x12

Today was crazy, the 180 second rest period seemed like an eternity! I feel a little run down still, but a lot better then I did last week when I was just flat out run down after day 2. Weights felt good and I’ve increased every week so far and even added some reps.

The back work with the rest periods were fine and I didn’t have to adjust weight, as I moved through incline bench I was unable to do the 120’s for the third set. Same with DB curls since my bi’s had enough with back work, calf raise I really got after and jumped up from 180 last time and it kicked my ass. “Til tomorrow…”

Day 2 10-12 reps 180 seconds rest

(3) Delts: DB Military: 25x15, 50x8, 75x5, (1) 100x12, (2) 100x12, (3) 100x12
(3) Tricep: DB Overhead Ext: 75x8, 120x6, (1) 140x12, (2) 140x12, (3) 140x14
(3) Thighs: Hack Squat: 90x8, 180x5, 270x5, (1) 410x12, (2) 410x10, (3) 410x12

Well day 2 down and feeling okay, had a CAT scan today (cancer survivor) which total sucked and I felt like crap most of the morning and early afternoon, but still was able to get after it.

Day 3 8-10 reps 180 seconds rest

(3) Back: HS Seated Row: 90x10, 180x10, 270x8, 360x6 (1) 500x10, (2) 500x10, (3) 500x10
(3) Chest: Dips: BWx5, (1) +35x8 (2) +30x8, (3) +25x9
(3) Thighs: Leg Press (feet high): 180x10, 360x8 (1) 610x10 (2) 610x10, (3) 610x10
(1) Delts: Upright Rows (C_C style): barx10, 95x10 (1) 155x10
(2) Calves: Calf Press: 300x8 (1) 400x10 (2) 400x10
(1) Bicep: Preacher Curl: barx10, 75x5 (1) 105x8
(1) Tricep: Rolling Thunder: 35x8 (1) 65x11

Good overall day, strength is still moving up and size is going well. I also dropped an inch in the gut. Although I’m getting smaller I still feel flat this week, the higher reps/short rest periods seem to make me look better in the mirror (if that’s possible).

Day 4 1/30/10

Squat: barx10, 135x10, 225x5, 315x5, 405x3, (1) 495x5 (2) 495x5 (3) 495x5
Bench: barx10, 135x10, 185x5, 225x4, 275x2 (1) 315x5. (2) 300x6 (3) 280x8
Rach Chins: BWx8 (1) +50x8, (2) +50X8 (3) +50x8

Well I had to take a day between day 3 & 4, had to work on my car lastnight and was to late to get into the gym. Went in today just prior to closing and knocked three things out, that 180 seconds between sets really is long and good for the heavier weight. I haven’t squatted over 400 in quite some time due to the GVT and other rep based exercise programs I was using.

It was a nice change and I look forward to getting back into the 6’s for working weight for sets and reps. My bench is really lagging, so I need to keep on with it for a big round dude with short arms it pathetic! Anyway I hated to miss the time and cut last week short, but I just have the family commitments that come first. I’ll still progress forward with the next 4 week rotation.

10

The Plan:

Ramp 1 Week 5 “Super Growth”

Day 1 10-12 reps 180 seconds rest

(3) Back: Behind Neck Pulldowns
(3) Chest: DB Incline Press
(3) Bicep: Seated DB Curl
(3) Calves: Seated Calf Raises

Day 2 10-12 reps 180 seconds rest

(3) Delts: DB Military
(3) Tricep: DB Overhead Ext
(3) Thighs: Hack Squat
(3) Abs: Sit Ups (weighted)

Day 3 8-10 reps 180 seconds rest

(3) Back: HS Seated Row
(3) Chest: Dips
(3) Thighs: Leg Press (feet high)
(1) Delts: Upright Rows (C_C style)
(2) Calves: Calf Press
(1) Bicep: Preacher Curl
(1) Tricep: Rolling Thunder

Day 4 5-7 reps 180 second rest

(3) Thighs: Squat
(3) Chest: BB Flat Bench
(3) Back: Rack Chins
(1) Delts: Front Military Press
(2) Calves: Standing Calf Raises
(1) Tricep: Reverse Grip bench
(1) Bicep: Seated Curl

11

The Execution:

Ramp 1 Week 5 “Super Growth”

Day 1 10-12 reps 180 seconds rest

(3) Back: Behind Neck Pulldowns: 120x12, 160x8 (1) 230x11, (2) 230x10 (3) 230x10
(3) Chest: DB Incline Press: 25x10, 60x8, 80x6 (1) 122.5x11 (2) 122.5x10 (3) 122.5x10
(3) Bicep: Seated DB Curl: 20x10, 40x5 (1) 62.5x12 (2) 60x11 (3) 50x12
(3) Calves: Seated Calf Raises: 100x10, 200x6 (1) 245x12 (2) 245x10 (3) 245x11

Some bitch what a rush tonight, got a good (bad) refeed this weekend so I had some good energy and pounded through stuff. I’m making progress in weight and reps still and feel swollen again, not some much lean(er), although I still feel as though my fat % is dropping. I also had people looking at me weird while tapping 2.5 pounds plates on dumbbells to get some extra weight to beat the book. Oh well, these same people have looked the same for the last 6-8 months!

Day 2 10-12 reps 180 seconds rest

(3) Delts: DB Military: 25x10, 50x8, 75x5 (1) 102.5x10 (2) 102.5x10 (3) 102.5x10
(3) Tricep: DB Overhead Ext: 80x8, 120x4 (1) 145x12 (2) 145x12 (3) 145x12
(3) Thighs: Hack Squat: 90x10, 180x5, 270x5, 360x3 (1) 430x10 (2) 430x10 (3) 430x10

Well the “rush” was over tonight, was pretty beat up from yesterday. I still moved more weight and got some good quality reps. Shoulders were sore and tight, inner right groin was pissy today and tonight when moving laterally, but up and down with the squat was fine.

Day 3 8-10 reps 180 seconds rest

(3) Back: HS Seated Row: 90x12, 230x10, 320x10, 420x6 (1) 520x10 (2) 520x10 (3) 520x12
(3) Chest: Dips: bwx6, (1) +35x9 (2) +25x10 (3) +25x10
(3) Thighs: Leg Press (feet high)
(1) Delts: Upright Rows (C_C style): 95x10 (1) 160x11
(2) Calves: Calf Press: 300x10 (1) 400x12 (2) 400x12
(1) Bicep: Preacher Curl: 45x10 (1) 90x12
(1) Tricep: Rolling Thunder: 40x5 (1) 70x10

Man, running low on energy this week. The no carbs / Anabolic Diet are really punishing me this week, I’m really running through the protein/fat and no carbs what so ever.

Day 4 5-7 reps 180 second rest

(3) Thighs: Squat: 135x5x2, 225x5, 315x5, 405x3 (1) 495x7 (2) 495x3

Well tonight sucked, I felt dehydrated and knew I should have waited until the next day to train, but I wanted to see how I could do on my 4th workout after carb depleting all week. I did great, except for the dehydration thing. I ended up popping something in my upper right thigh. It has a bit of bruising today and feels like a charle horse, I’ll ice, message and stretch to see how it feels, but as of now legs will have to be less weight until I can get back to 100%.

On a side note, I jumped up pretty fast last week when I should have made a conservative jump and got the reps, then continued to move up the next weeks.

12

The Plan:

Ramp 1 Week 5 “Super Growth”

Day 1 10-12 reps 180 seconds rest

(3) Back: Behind Neck Pulldowns
(3) Chest: DB Incline Press
(3) Bicep: Seated DB Curl
(3) Calves: Seated Calf Raises

Day 2 10-12 reps 180 seconds rest

(3) Delts: DB Military
(3) Tricep: DB Overhead Ext
(3) Thighs: Hack Squat
(3) Abs: Sit Ups (weighted)

Day 3 8-10 reps 180 seconds rest

(3) Back: HS Seated Row
(3) Chest: Dips
(3) Thighs: Leg Press (feet high)
(1) Delts: Upright Rows (C_C style)
(2) Calves: Calf Press
(1) Bicep: Preacher Curl
(1) Tricep: Rolling Thunder

Day 4 5-7 reps 180 second rest

(3) Thighs: Squat
(3) Chest: BB Flat Bench
(3) Back: Rack Chins
(1) Delts: Front Military Press
(2) Calves: Standing Calf Raises
(1) Tricep: Reverse Grip bench
(1) Bicep: Seated Curl

13

Well since I hurt my quad, I’ll take this week off and start Ramp 1 over and see if I can put it all together this time around. I’ll start a new log and use this one as a reference.