OTS BBB

Training Training Logs
41

Ramp 2, week 3, day 4

Inc DB
30x12, auch in left shoulder
12,12, shoulder got increasingly sore. Did some HS Flyes instead.

HS Pulldown
45x12
40x12
35x10,10

Dead Skulls
47x12
42x9
37x8
32x12

Seat Calf
95x10,10,10,10

Leg Extensions
100x10,10,10
80x12

Ramp 2, week 3, day 5
Got drained just walking to the gym, no energy.

Wide Dips
25x10,8,8,8

HS Rows
120x8,8
100x10,10

Leg Curls
70x8
65x8
60x10,10

Alt Db Curls
20x7
18x10,8
16x10

Stand Calf
110x10,10,10,10

Looking forward to training phase!

42

Here’s the program for the training phase:

4x13-15,90 sec
Back â?? BB Rows
Chest - Inc BB Press
Bicep -Preacher Curls
Calf â?? Standing Calf raise

Delts-BTN Press
Tris-Dead Skulls
Thighs-Leg Press
Abs-Rollouts

4x10-12,90 sec
Back - Chins
Chest â?? HS Chest Press
Bicep-Pinwheel Curls
Calf-Seated Calf Raise

Delts- Rear Delt Flye
Tris-TFCGBP
Thighs-Sumo Deadlift
Abs-Crunches

4x8-10, 90 sec
Back â?? BB Rows
Chest â?? Inc BB Press
Bicep-Alt Db Curls
Calf-Leg Press Calf raise

Delts-BTN Press
Tris-Dips
Thighs-Squat
Abs-Rollouts

43

Ramp 2, week 3, day 6

Finally got through the three weeks of hell! Training calves, thighs, chest and back EVERY fucking day! This is blasphemy! This is madness! THIS IS RAMPAAAAAAAAH!

Squat
140x8,4
110x10,8

Incline Benchpress
100x7 A surprise, as warming up with 40 kg my delt/pec tie-in felt really sore in a bad way. Got my setup right, and had minimal pain during the sets. Did 150+ broomstick stretches yesterday too.
90x9
80x9,7

Chins
6,4
Bw-12x7
bw-19x7

TFCGBP
95x7
80x6,6

This just doesn’t work for me at lower reps than 10 it seems, can ahrdly feel it in my triceps.

Switched to
HS Dips
110x10,8
Now these I could feel!

Seated Calf Raise
100x10,10,10,10

44

What I eat most days:

Breakfast:
50g whey/casein
10-20 g milled flax seeds
50g cream
30 g olive oil
10 g fish oil, some GLA and wheat germ tabs, 500 mg vitamin c/B complex
50 g nuts

At school:
30 g whey/casein mix
1 can of tuna
spinach/raw onion
80 g olive oil

Before workout:
50 g whey/casein
10 g cream
10-20 g olive oil

Right after:
30-40 g whey
About 30 minutes after:
30-50 g whey/ casein, 10 g cream, 10-20 g olive oil

Dinner:
500 g chicken drumsticks/2 big porkchops/300 g fish with olive oil, butter and vegetables/ a shitload of eggs

Supper:
Eggs, meat, fish, protein shake, trying to keep it lower fat after 18.00 or so, after 20.00 on most days du to training.

Very low carb in line with the Anabolic diet. I carb up on Sunday, getting about 4000 kcal from carbs and very little from fat and protein. 2 last meals of Wednesday also high carb.

Weigh has slowly increased, to where I am now 100 kg in the morning.On to 110!

45

Supergrowth 2, day 1!

Gym was packed today, so started with
Preacher Curl
35x13
30x13,12
25x15

Incline Benchpress
90x13
80x12
70x15,10

Rest periods got a little funy, since I worked inbetween a guy doing squats and Front Squatted the weight up and down betweenhis and my sets.

BB Rows
100x15
90x15,15,15

Leg Press Calf Raise
120x15
170x13,11
150x13

Liked this much better than the standing calf press. Almost have that maxed out, so in with the leg press calf raises.

46

Supergrowth 2, day 2!

BTNOHPress

60x10
50x13
40x13,13

Front delts were on fire after this, did some stretching and they immediately got better.

Dead Skulls
47x13
42x12
37x13
27x15

Leg Press
280x15
250x13
220x13,13

That was…painful. 90 second rest periods are almost worse than 60, since with the extra recovery I can go heavier for all the sets.

Almost started crying walking home.

Ab Rollouts
13,13,13,10

Did something wrong breathing-wise on the leg presses, felt pressure in the front of my head when doing these. have felt that before, usually comes from not breathing out on the concentric.

47

Supergrowth 2, day 3!
Pinwheel Curls
26x10
24x10
22x10
20x10

Machine Flye
75x12,10,10,10
Gotta be careful with the shoulders, scapulae retracted helped.

HS Pulldown
45x10,10
40x12,11

Seated Calf Raise
100x12,10,10

Down on most exercises a bit, tried Chins and got 5.

48

Hey man just to let you know, i’ve reached 41 cm with my new program!!! The race is on!!!

49

[quote]trm91 wrote:
Hey man just to let you know, i’ve reached 41 cm with my new program!!! The race is on!!![/quote]

Nice!40.5 here, good job! Anys trentgh increases?

50

Worked out at another gym today, basement, more hardcore, less oxygen.

Decided to do deadlifts for thighs today, for the hell of it. haven’t lifted from the floor in months.

Deadlift
60x10
100x3
140x1 This felt so light that I decided to go for
180x6 Hm. Easy!

Switch to sumo:
100x12
120x8
120x6

From now I think my hamstring-training format will be one set of a big exercise like deads, then leg curls or some such.

CGBP from Pins
Gotm a hardon for this after reading about it in the Guns Roundtable over at the T-Cell.

100x8
Pins too high, felt awkward.

80x12,12,12
Pins set just above my chest, chest almost touching bar.

Crunches
75x10,10
65x10,10

Rear Delt Flye
75x10
68x10,10
61x10

Smacked a girl walking by on the ass on the concentric, completely untentional, very annoying.

51

Umm kinda of, just been working on my weaknesses, and because they’re being worked more it’s giving me more overall size. I wish i was still able to do BBB though, kinda miss it lol. Anyways, good luck, looks like your doing well!!

I’ll post when i reach 42-43

52

Goddamn. Crappy workout today. Down on all lifts. Won’t do deadlifts the day before barbell rows ever again.

Incline benchpress
100x6 weak.
90x8 weaker
80x8,8 weakest

Barbell Rows
115x8 Fried lower back, had problems keepin the position
110x8 called it quits
Seated Row
87x10,10

Standing calf Raise
115x8,8
105x8,8

Alt Db Curl
22x3. Yes. 3.
18x7
16x8,8

Tired, weak, nothing in the tank.

53

Trying a new thing now:
1 hour before the workout
2 scoops 4/1 carb and protein powder with creatine (about 40 g carbs, 6 g protein)
30 mins before
2 scoops 4/1 carb and protein powder with creatine (about 40 g carbs, 6 g protein)
During:
1 scoop 4/1 carb and protein with creatine, 1 scoop whey ( 20 g carb,20 g protein)
30 minutes after: 2 scoops whye, ( 50 g protein)

No more carb loads. See how this goes.

Took it easy today, as back wasn’t 100%.

Squat
150x3
120x10,8,7

BTNPress
60x9
50x10,10,10

Close gripd Dead skulls
37x10
Nope.

HS Dips
100x10,10,10
Like this alot better, feel it high in the triceps.

Skipped ab work, a bit nauseous from not diluting the drinks enough I think.

54

From now on I’ll do this log week by week isntead of logging every session.

OTS BBB Trainingphase 2 week 2:

Changes in diet:
I take in about 100 g carbs and protein around my workouts now, and don’t load.

Changes in training:
Instead of going gung ho on all sets I ramp up to the first working set,going all out on that one, then reduce the weight as needed on the following sets, leaving a rep or to in the tank.
Monday:
Inc BB Bench
Delt/pec tie-in has been hurting for a while, was uncofortable when warming up but felt better at working weights.
90x11 Dropoff since last week
70x15,12
60x13

Disappointed with this.

BB row
105x15
90x15,15,15

Leg Press Calf raise
This feels much better than the standing calf raise, plus I maxed out that machine.

170x15,13
145x15,15

HS Preacher Curls
37,5x8
Up 2,5 kg, down 5 reps? Wow.
25x15
27,5x14
25x12

Tuesday:

BTNPress
50x15
55x12
40x15,15

Dead Skulls
47x12
37x13,10,15 ( too long rest on the last one)

Leg Press
280x15
230x13,13,13

Rollouts/ Crunches
13 rollouts
13 crunches w/27 kg
13 rollouts
13 crunches w/27 kg

Wednesday
Life Fitness Flyes
85x12
75x10,10,9
Same here, pain at warmups but felt better after many, many light warmup sets.

Pinwhels
26x8
22x10
22x8
20x10

Seated Calf Raises
100x12
60x12,12,12

Thursday

Pin CGBP
90x8
100x8
80x8,8
Knee started to hurt after this, not used to PL setup hurt all day whenever I put weight on it. Stretched every muscle I could think of in the lower body and did some mobility work the rest of the day and following morning. Seemed to help. Squats were coming up, and after the chest copping out I would hate to now be able to squat on Saturday.

Unilateral SLDL
10x12,12

Seated Leg Curls
65x10
55x12
This machine sucks. From techno Gym.

Don’t remember what I did for abs.

Friday

Incline BB
Started warming up with the bar, intense pain in left pec/delt.
Got to 40 kg, and stopped. Tried pushups, no go, DB inclines, dips, everything with some pec involvement hurt.
All chest work is off for now.

BB rows
110x10,8
100x10,10

Alt Offset Grip Db Curls
20x8
18x7
16x8,8

Leg Press Calf Raise
190x10
210x10,8,8

Saturday

Squat
through warmups knee felt good. Allright!
140x10 Yess.
120x8,8,6

BTN-Press
60x10
50x10,10,8

Dead Skulls
52,5 x7
Intense delt/pec tie in pain again
47,5x 8 Stopped. Want to give that area a rest.
Did pushdowns instead:
35x10
46x7

Rollouts:
Did one (1) then had to stop because of the fucking delt/pec thing. Goddamn.

Crunches:
bwx20,20
Vacuum for 2 minutes :stuck_out_tongue:

Am good week, except for the chest thing. I’ll give it a week of rest and see where I’m at. i think it was the previous 3 weeks of training chest every day that was simply too much. It’ll probably be good to rest it though, and gives me more energy for shoulder work.

55

Weight:98 - 97.5
Waist 37 in to 38 in ( Measured at night, so might be increase here due to food since weight has gone down.)
Arms 15.74 in to 16.2
Forearm 12 in to 12.5
Chest 41 to 44.5
Hips 41 to 42
Thigh 26 to 26.5
Calf 15.3 to 16

Changes in diet:
100 g carbs around workout time.Low carb/high fat rest of the day.
I have been getting up late the past days, so have been falling short on calories.Fixing that starting tomorrow.

56

OTS BBB Trainingphase 2 week 3

Changes:No chest work this week either. Did some incline benching with the bar and very light flyes with cables, but the pain is still very much there.Have been feeling it on overhead pulling and when doing hanging stretches as well.No rollouts or other loaded ab work due to the chest fuckup.

Monday:
Bb Row
110x15
100x13,13
90x5

Took a video and realized they’re more like Yates-rows, but with a protanted grip.Or maybe more like a mix between 45 degree bent rows and yates rows.

Leg Press Calf Raise
190x15
170x13,13,13

Preacher Curls
37,5x12
30x13
25x15,15

No incline bench.

Tuesday
Leg Press
290x13
240x13,13,13

Pin CGBP
80x15
70x15,15,3

Crunches
20,20,20

BTNP
60x11
50x15,12,10

Wednesday

Scott Extension
Rope:
31x12,12,12
Bar:
31x12,12
Bar felt best, but had a shitty rope. Still sore today Saturday from this!

HS Rear Delt Flye
75x10
67x12,12,10

10 kg medicine ball woodchoppers
15x2
to the side:
15x2

One leg GM
I’m trying different ham exercises, haven’t found a way to do GHRs in my gym, GMs are more lower back for me and the leg curl machine sucks.

One leg Gms were pretty good however! Got a better stretch than from one-legged DLs.

12x12
15x12

I had done so many variations before this of GHRs and other stuff that didn’t work out that after twos sets I was fried. Still sore today from this.

Friday:
Alt Off. Grip Db Curls
20x9
16x10,8,7
Just felt weak.

BB Row:
120x8,8

From dead stop at knee level:
100x10,10

Leg Press Calf
220x10,10,8,8

Did some loaded stretching with the same weight on right after the last set, excrutiating pain at first, but when I realized it was only in the calves i could hold the stretch for about a minute. Usually I do 2x30 seconds.

No chest.

Saturday
Squat
150x5 Was hoping for 6, but ass and hams were fried from the rows the day before and one leg GMs before that. Coudln’t sit back properly.

130x8
120x8
Front squat 100x5 with 5 more reps of back squat right after. Just felt like it . :stuck_out_tongue:

Dragon Flags
6,6,6,6

Pin CGBP from chest height:
110x5
100x8
90x8,8
When my setup is tight I can ahrdly feel anything in the left pec/delt tie in, the second I get sloppy there’s sharp pain.

BTNP
62,5x8
55x8,8,8

All in all a good week!

57

Just checking in on you. Good stuff, you do your abs weighted? I might have to start that. Can’t wait to do some lower reps, this higher rep range is killing me!

58

[quote]George Evans wrote:
Just checking in on you. Good stuff, you do your abs weighted? I might have to start that. Can’t wait to do some lower reps, this higher rep range is killing me![/quote]

Yup, did various plate loaded ab machine, standing ab pulldowns and weighted situps before I fucked my chest up, now I do crunches without weight and some heavy medicine ball drills.

The first trainingphases are so sweet! Can’t wait for this one. 4 reps…Ah.

59

Ramp 3 week 1:

Changes:
No chest work this week.Since the program calls for 5 chest days, I’ve done 2 tricep ans houlder exercises on those days instead, to get some stimulation there as I can do CGBPs from pins with a pl setup.Whenever the left arm flares though it’s very painful. Much better though.

Monday
Bb Row
112,5x15 Slight twinge in the lower back, so switched to
Seated Cable Row
77x15
82s15

Leg Press Calf raise
190x15,15,15

Preacher Curl

37,5x13
35x13
30x13,13

Tuesday

Pin CGBP
80x15,15,13,13

Leg Press
300x11
270x13,12
250x13

BTNP
60x11
55x12
50x10,9

Crunches
20,20,20

Wednesday

Pinwheels
26x12,10
22x11,10

HS Pulld
45x12,9,8

DC Seated Calf raise
40x14

Thursday
HS Iso-Lat row
50x12,10,10

One Leg GM
20x12,12,12

LEg press Calf raise
220x12,12,12

Rear Delt
80x12,10
Scott Extensions
35x12
35x10

Friday

HS Pulld
45x8,8,8

Alt Offs. Grip Curl
20x10,8,6

Seated Calf Raise
105x10,8,8

Pin CGBP
100x10,8

Side Raises
12x10
14x8

Saturday
Fell asleep for two hours before, exams are coming up and I’m going to bed early and getting up at 6.Alot less hungry as well.

Squat
150x6 YES.
140x6
120x10

HS Iso-lat low row

55x10
60x10,10

Leg Press Calf
250x10,9,8

OH Tri Ext
38,5x10
42x11