I’m starting the 6 day/one workout per day tomorrow.
I will post some progress pictures as I go. I have done this before and gotten good results out of it. I think I will do much better this time if I can get my diet good.
My avatar is me in 2005, right after finishing the first phase.
My problem for a lot of years has been catching colds that just won’t go away. I spent most of November sick and part of December. It’s rarely bad, just lingers and makes it hard to get any workouts done.
My chiropracter (he is John Stockton’s chiropracter) just told me that if I take 5000 IU of Vitamin D3 and 3g of Vitamin C every day, then I shouldn’t have this problem anymore. I sure hope so. So far, it got me over my December cold and I was able to workout half of last week, so I’m ready to go.
I’ve been wanting to start this all month, so I’m glad to finally be ready.
Starting stats:
6’0’’
195 pounds
arms 16.5
waist 34
chest 44
calves 15.75
thighs 23.5
Here is a pic that I just took. I’m a bit flat from being sick the past 2 weeks and my waist is grew a bit during the holidays.
My arms shrank about a quarter inch, so that should come back pretty quick.
Ramp 1
Day 1
bb row 155 15
145 14
135 12
db incline bench
75 15
70 14
60 11
db curl
30 15, 14
25 15
standing calf raise
175 15
155 14
135 13
OK, finally back to fill in the rest of my workouts to now…
Ramp 1 Week 1 Day 2
Lying side lateral 20 lbs 15-15-15
db extension 30 15
25 14
20 13
squat 205 15-14
stiff leg deadlift 135 15
crunch 15
hip raise 15
in and out 15
Ramp 1 Week 1 day 3
incline db 80 lbs 12
75 11
70 11
bb row 165 12
155 12
145 11
db curl 35 12-10
30 12
standing calf raise 195 12
175 12
155 12
Ramp 1 Week 1 day 4
lying side lateral 25 lbs 12-12-12
db extension 35 11-9
30 9
squat 225 12-11
stiff leg deadlift 145 12
incline situp 12
straight leg raise 12-12
Ramp 1 Week 1 Day 5
bb row 175 10
165 9
155 9
db incline press 85 10-8
80 8
calf raise 235 10-8
215 9
db curl 40 10-8
35 10
Ramp 1 Week 1 day 6
db press 50 10
45 10-9
db extension 40 6
35 8
30 9
squat 245 10-9
stiff leg deadlift 155 10
crunch 15-10-9
Ramp 1 Week 2 Day 1
bb row 165 14
155 10
135 12
115 13
db incline press 80 14
70 10
60 12
dip 13
db curl 35 15
30 14
25 15-14
standing calf raise 195 15
175 14
155 13
135 13
I tried to go up in weight on the first set of each exercise (compared to last week). The hard part was keeping up the reps with only 90 seconds. Pretty painful with each fourth set, but it went away pretty quickly.
Ramp 1 Week 2 Day 2
lying side lateral 20 lbs 15-15-15-13
db overhead extension 30 lbs 14
25 13
20 14
15 15
squat 225 lbs 15
205 14
185 14
stiff leg deadlift 135 15
crunch 15
hip rock raise 15-15
in/out 15
Ramp 1 Week 2 Day 3
Incline DB Press 85 11
75 10
70 10
60 11
BB Row 175 10
155 10
145 10
135 10
DB Curl 40 11
35 10
30 11-10
Standing Calf Raise 235 12
215 12
195 11
175 10
Ramp 1 Week 2 Day 4
Lying Side Lateral 25 lbs 12-12-11-10
db extension 35 lbs 11
30 11
25 11
20 12
squat 245 lbs 12-10
225 10
stiff leg deadlift 155 12
incline situp 12-10
leg raise 12-10
Ramp 1 Week 2 Day 5
bb row 185 lbs 9
175 8
165 9
155 8
db incline press 90 9
85 7
75 7
70 7
standing calf raise 255 10
235 10
215 10
195 9
db curl 45 lbs 9
40 8
35 9
30 10
Ramp 1 Week 2 Day 6
seated db press 55 lbs 10
50 9-8
db ext 40 7
35 8
30 9
25 10
squat 265 10
245 9
225 9
stiff leg deadlift 165 10
incline situp 10-10-9-8
Ramp 1 Week 3 Day 1
BB row 165 14
145 13
135 12
115 13
105 13
DB incline 80 14
70 13
60 14
50 13
dip 14
DB curl 35 15
30 15-13
25 14
20 15
standing calf 215 15
195 14
175 14
155 13
135 12
Tough to keep the reps up. Lots of pain on the 5th set of each part. Just tried to survive and get the reps.
Ramp 1 Week 3 Day 2
Lying side lateral 20 lbs 15-15-15-14-13
db extension 30 lbs 15-10
20 15-13
reverse dip 15
squat 225 lbs 15
205 15
185 15-13
stiff leg deadlift 135 15
in/out 15-15
knee raise 15-15
hip raise 15
Definitely starting to feel this. Squats were especially tough.
Ramp 1 Week 3 Day 3
DB incline press 85 lbs 12
80 9
70 10
65 10
60 10
BB Row 175 11
155 11
145 11
135 10
115 12
DB curl 40 12
35 12
30 12-11-10
standing calf raise 255 10
235 10
215 12-10
195 10
I’m feeling the effects of these workouts. I feel a buzz in my body all day, and I love it. Just trying to go all out these last few days. I figure that the harder I work now, the better rebound I’ll get in the next 3 weeks.
This is very challenging.
Ramp 1 Week 3 Day 5
bb row 185 9
175 8
165 8
155 9
145 9
db incline press 90 9
80 8
70 9
65 9
60 9
donkey calf 275 10-10-10-10-9
db curl 45 9
40 9
35 10-9-8
Ramp 1 Week 3 Day 6
seated DB press 55 10
50 10
45 9
40 10-8
db extension 40 6
35 8
30 10-8
25 9
squat 265 10
255 9
245 9
235 8
225 9
deep incline situp 10-9-8
leg raise 10-10
Glad to be done with the ramp. The last week was tough, but I feel pretty good and happy to be going on to the first SG phase.
