Nice set-up there! Is that like a home gym or shared with your group? (read Armed Forces).
[quote]yo-eleven wrote:
Maf14 thanks for your comments.
I have switched a few things based on your thoughts. I have a couple of questions however.
-
As for Triceps you suggest a rope pulldown, which I put in a v bar pulldown. I was wondering if you don’t like pressing movements what other exercises would you suggest for Thursday and Friday?
-
Besides BB & EZ bar curls for Biceps what would you suggest over chin ups for my other day?
Thanks[/quote]
well if you really want to do a press, you can do REV grip bench on the smith. emphasizing pushing AWAY from the body should engage the long head more… but you could do two v-bar pulldowns: 1 with palms up, 1 with palms down. or i think i said before you can do an OVERHEAD rope ext to hit the long head (instead of a press, just make sure to warm up the elbows before going heavy)
for bi’s you want to get a brachialis exercise in so may pin wheel curls or hammer curls - but my favorite is still EZ bar reverse grip BB curls which also hits the forearms
and no problem! glad i could help
[quote]XanderBuilt wrote:
Nice set-up there! Is that like a home gym or shared with your group? (read Armed Forces).[/quote]
Thanks Xander this is my home gym!
[quote]MAF14 wrote:
[quote]yo-eleven wrote:
Maf14 thanks for your comments.
I have switched a few things based on your thoughts. I have a couple of questions however.
-
As for Triceps you suggest a rope pulldown, which I put in a v bar pulldown. I was wondering if you don’t like pressing movements what other exercises would you suggest for Thursday and Friday?
-
Besides BB & EZ bar curls for Biceps what would you suggest over chin ups for my other day?
Thanks[/quote]
well if you really want to do a press, you can do REV grip bench on the smith. emphasizing pushing AWAY from the body should engage the long head more… but you could do two v-bar pulldowns: 1 with palms up, 1 with palms down. or i think i said before you can do an OVERHEAD rope ext to hit the long head (instead of a press, just make sure to warm up the elbows before going heavy)
for bi’s you want to get a brachialis exercise in so may pin wheel curls or hammer curls - but my favorite is still EZ bar reverse grip BB curls which also hits the forearms
and no problem! glad i could help[/quote]
Maf14 made a couple other changes based on your input, what do you think about Delta Sign Pushups for triceps? I put in the overhead Ext along with the V Bar press down palms down, however I tried the palms up part of that exercise and didn’t care for it. And I also don’t have a smith machine.
Thanks
ehh for this no, i really dont like a push up exercise… unless you have some contraption that’ll allow you to add weight to your back effectively?
do skull crushers fuck with your elbows? maybe try dead-stop skull crushers w/ EZ bar or even DB’s to keep elbows healthy
as far as your protein concern, 2g per lb body weight is fine… the upper limit where most natty’s go but fine none the less.
also i dont think you need to worry about hitting your EXACT amount of fat per day… i was doing this program 2 years ago going 0 carb and gaining strength like a mad man. it was awesome!
if you want to save money eat more eggs and oat meal… idk about prices in Europe but they’re cheap as hell here in the US and theyre probably better quality there as well
[quote]MAF14 wrote:
ehh for this no, i really dont like a push up exercise… unless you have some contraption that’ll allow you to add weight to your back effectively?
do skull crushers fuck with your elbows? maybe try dead-stop skull crushers w/ EZ bar or even DB’s to keep elbows healthy
as far as your protein concern, 2g per lb body weight is fine… the upper limit where most natty’s go but fine none the less.
also i dont think you need to worry about hitting your EXACT amount of fat per day… i was doing this program 2 years ago going 0 carb and gaining strength like a mad man. it was awesome!
if you want to save money eat more eggs and oat meal… idk about prices in Europe but they’re cheap as hell here in the US and theyre probably better quality there as well[/quote]
I think I will try Skull Crushers with an EZ Bar and see how my elbows hold up.
As for your time on BBB did you have gains in both strength and size?
When you tried it 2 years ago did you do it once or cycle through again?
only did the first ramp then had to stop… i got a lot stronger but i cant really comment on how much size because i gained a lot of fat during that time because of a shitty job and a ton of stress
Ok here is an update on my first week back in the gym, and I am doing the BBB Pre-Condition Program for the week. Then on Monday I will be starting the 18 week 4 days per week BBB Program!
w/u=warmup
Monday
Chest-BB Flat Bench 130lbs x 12 for 3 sets w/u was 60lbs
Back-BB Row 70lbs x 12 for 3 sets w/u was the bar
Bicep-EZ Bar Reverse Grip Curls 35lbs x 12 for 3 sets w/u was the bar
Calf-Standing Calf Raise 90lbs x 20 for 3 sets w/u was body weight
Tuesday
Thighs-BB Squats 90lbs x 12 for 3 sets w/u was the bar
Delts-Powertec Seated Military Press 50lbs x 12 for 3 sets w/u was the bar
Tricep-Overhead V Bar Extension on Cable Machine 50lbs x 12 for 3 sets w/u was 20lbs
Wed
Chest-DB Incline Press 35lbs x 10 for 3 sets w/u was 15lbs
Back-Lat Pulldown on Powertec 140lbs x 10 for 3 sets w/u was 50lbs
Calf-Standing Calf Raise 180lbs x 20 for 3 sets w/u was 90lbs
Bicep-BB Curl 65lbs x 10 for 3 sets w/u was the bar
Thursday
Hams-Straight Leg Deadlift in Power Rack 90lbs x 10 for 3 sets w/u was the bar
Tricep-EZ Bar Skull Crushers 45lbs x 10 for 3 sets w/u was the bar
Delts-DB Seated Military Press 30lbs x 10 for 3 sets w/u was 15lbs
Friday
Chest-DB Decline Press 40lbs x 8 for 3 sets w/u was 20lbs
Back-Floor Row on Powertec 140lbs x 8 for 3 sets w/u was 50lbs
Bicep-EZ Bar Curl 45lbs x 8 for 3 sets w/u was the bar
Calf-Seated Calf Raise 80lbs x 20 for 3 sets w/u was 35lbs
Saturday
Thighs-Leg Press 270lbs x 8 for 3 sets w/u was 180lbs
Delts-Lateral Cable Raise 10lbs x 8 for 3 sets w/u was 5lbs
Tricep-V Bar Press Down on Cable Machine (Palms Down) 50lbs x 8 for 3 sets w/u was 20lbs
Weights are pretty light, but it feels good to finally get back into the gym! Ready to hit the Program!
Ok started day 1 of BBB Ramp 1 Level 1 Supergrowth Phase 1
Monday (13-15 Reps with 2 min rest between sets)
Chest-DB Decline Press 40lbs x 15 for 2 sets 40lbs x 13 for 1 set w/u was 20lbs
Back-BB Row 90lbs x 15 for 3 sets w/u was the bar
Bicep-EZ Bar Curl 65lbs x 15 for 3 sets w/u was the bar
Calf-Standing Calf Raise 180lbs x 20 for 3 sets w/u was 90lbs
Notes
Might have to switch DB Decline Press at some point my db’s only go to 50lbs.
Tuesday (13-15 Reps with 2 min rest between sets)
Delts-Lateral Cable Raise 20lbs x 15 for 3 sets w/u was 10lbs
Tricep-Skull Crushers with EZ Bar 55lbs x 15 for 3 sets w/u was 35lbs
Hams-Leg Curls on Powertec 60lbs x 15 for 2 sets 60lbs x 13 for 1 set w/u was 25lbs
Thighs-BB Squats 80lbs x 15 for 3 sets w/u was the bar
Abs-Hanging Pikes 3 Reps Ab Roller 7 Reps Hanging Knee Raise 20 Reps
Thursday (10-12 Reps with 2 min rest between sets)
Chest-Incline BB Bench 95lbs x 12 for 3 sets w/u was the Bar
Delts-Seated DB Press 40lbs x 10 for 1 set w/u was 15lbs
Back-Lat Pulldown on Powertec 90lbs x 12 for 3 sets w/u was 40lbs
Thighs-Leg Press 270lbs x 12 for 3 sets w/u was 90lbs
Calf-Seated Calf Raise 95lbs x 20 for 2 sets w/u was 25lbs
Bicep-EZ Bar Reverse Grip Curls 45lbs x 12 w/u was the Bar
Tricep-Overhead V Bar Ext. on Cable Machine 70lbs x 12 for 1 set w/u was 20lbs
Notes
On Lat Pulldown I am doing 2 sets with a wide grip and 1 set with a narrow grip.
On EZ Bar Reverse Grip Curls I need to find better hand placement to lessen any possible wrist pain.
Hurt my shoulder tonite playing basketball so I hope it will be ok for Friday, then 2 days of rest.
Legs are filling pretty sore and I’m sure by Friday night & Saturday they will feel pretty blitzed.
I have been doing dynamic stretching before the w/o & static stretching after the w/o its seems to make a big difference, so I will continue to spend time stretching.
RE: reverse grip curls
on the ez bar i like putting my hands on the grooves so that my thumbs are facing each other at about 45 degrees and pointing upward. never had any wrist issues doing that while straight bar curls hurt very badly
also you might want to transfer all this to a “training log” as its not really “informational” any more 
Thanks for both tips, will do…
Why is the weight staying the same for all the sets? I’ve done a couple cycles of 6 day program, and now have been doing 4 day. The weights should go down each subsequent set since your going to failure and trying to keep in the rep range, no?
ex:
db bench in the 13-15 ‘range’
first set 100x13
second 90x14
third 80x13
Are you not going to failure?
[quote]aspengc8 wrote:
Why is the weight staying the same for all the sets? I’ve done a couple cycles of 6 day program, and now have been doing 4 day. The weights should go down each subsequent set since your going to failure and trying to keep in the rep range, no?
ex:
db bench in the 13-15 ‘range’
first set 100x13
second 90x14
third 80x13
Are you not going to failure?[/quote]
well, after being recommended to go 1-2 reps short of failure by MOODOK CC DH etc, i started doing that and felt less run down…
anyway, you’re right, first set should be the highest then weight should drop from there
Well this is my first week back into a program after a lengthy lay-off. So I was somewhat using this week as a starting point to get comfortable with the exercises and what not. I will be varying my weight load starting Monday as much as possible.