@fosterblake20 Yes sir! Was in the middle of re-reading Way of Kings when I made the account and just picked the name
BBB will continue on Monday. Heading to a bachelor party tomorrow for the weekend. Will post my conditioning in the morning then will be off till Monday morning. Still going to try to get at least my daily work in while I am there.
Wednesday 5/29/2024
Daily Work: 75 KB Swings / 75 Pushups / 75 Squats
5:00pm
Roughly 200m sprints x11-12, lost count. Walked back as rest. Might have been too much rest but let me move faster. Hamstrings were dead from KB swings yesterday, but they actually felt good with some blood flowing to them after.
Meals
Breakfast: 2 eggs, 100g egg white, 60g oats, 32g PB
Lunch: 8oz turkey, 1 cup of rice, pico de gallo
Lunch 2: 25g PB and 16g honey on 2 slices of Dave’s Killer Bread
Dinner: going out for Sushi
Snacks: 2 scoops protein
3 Likes
Thursday 5/30/2024
11:00am
Stole this directly from @SvenG G yesterday. Solid quicker workout.
5 rounds:
Assault Bike 12 cals
5 Hang Cleans @ 115lb
10 KB Swings @ 70lb
Finished in 13:12
Followed by:
Daily Work
Remaining 25 KB Swings / 75 pushups / 75 Squats
Headed off for the weekend, will check back in on Monday with BBB W2D1.
4 Likes
Back after a few days off. Bachelor party had me weighing in today at 200.5 compared to 195 last week. Focusing on drinking a ton of water and staying active this week. So bloated I even felt heavy moving today. Feels good getting back to the grind.
Monday 6/3/2024
11:30am
531 BBB W2D1
Forgot my gym bag today, so all sets were done beltless
Squats 245x3 275x3 310x3
Squats 5x10 @ 205 / Chins x50: 10 + 7, 9 + 7, 7 + 5 + 5 (both exercises completed in 13:45)
Dips BWx15, +35x9 35x8 35x8, BWx12 / BB Curls 65x15 75x11 75x10 75x10
4:30pm
10 rounds
Approx. 75 yard sprint
15 KB swings
60s rest
Daily Work: 75 Pushups, swings and squats were accomplished through regular workouts today
Meals:
Breakfast: 2 eggs, 100g egg whites, 63g Kodiak Cakes, 32g PB, 10g honey
Lunch: 8oz 99/1 turkey, 56g pasta, 1 slice Dave’s Killer Bread, 1 can sardines
Dinner: will be 8oz 99/1 turkey, rice, pico, Mexican cheese, maybe avocado
Snacks: banana + 16g PB + honey, 2 scoops protein
5 Likes
In the office a few days this week so planning to lift M/W/F/Sat. Relatively active day at 16k steps thus far. Woke up extremely sore from sprints and squats yesterday so today felt good to replenish.
Tuesday 6/4/2024
6:30am
Daily Work: 75 pushups / 75 squats / 75 KB swings
5:00pm
3 mile walk + 30lb vest
3 Likes
Wednesday 6/5/2024
11:30am
531 BBB W2D2
Press 100x3 115x3 130x7. Felt great so kept pushing on this last set / Band Pull-aparts 3x20
Press 5x10 @ 85lb / BB Underhand Rows 135x10 185x10 205x10 205x10 205x10 (11:05 for both exercises)
Shrugs 205x20 205x20 205x20 / Tricep Pushdowns 72x14 72x12 72x12
GHD Sit-ups BWx15 +10x12 +10x11 BWx11
Skipped single leg work, had to get back to working and leg extensions and leg curls were all taken. Opted for some lunges during my sprint work.
4:00pm
10min walk to and from the field. Conditioning was followed up with a long walk with the fiancée after.
10 rounds
Sprint (not sure of distance, maybe 50-75 yards)
Lunge halfway back
Walk the remainder as rest
Followed by:
3x approx. 200m sprints
Daily Work to be done tonight:
75 KB Swings / 75 Pushups / 75 Squats
Less of a focus on counting calories lately and coming up. I was cutting for a few months now I just want to eat to fuel my performance and becoming more athletic overall. If I eat some shit once in awhile, use it as fuel, not giving it much more mental effort than that. I think doing more conditioning will keep me lean and even get me leaner regardless of how much I eat.
As a former fat kid this mentality is hard for me, but I think eating more will be so much more beneficial since I am so much more active than in the past.
4 Likes
This mentality was a such game-changer for me once I finally realized it—can’t wait to see where this takes you!
1 Like
Looks like some good progress made and some solid training going in it here. Along for the ride.
1 Like
@SvenG thank you for that, glad it worked for you. I think I’ve undereaten for awhile and with increasing my conditioning, it’s just non-negotiable at this point to feed myself enough.
@simo74 thank you sir, appreciate that
Thursday 6/6/2024
Long day in the office, out of the house for about 12 hours before getting home. Did NOT want to do this workout today but forced myself. Took the sprints with a decent amount of rest and made sure they were full effort each round.
6:00pm
8 rounds
200m sprint
90s rest
Daily Work: 75 pushups / 75 squats / 75 KB swings
5 Likes
Friday 6/7/2024
Quick but taxing day. No conditioning today, remainder of the work day is loaded and then I am heading to Smith and Wollensky for dinner for my fiancées birthday tonight.
Planning on a ton of activity this weekend, no plans. Going to try to get a few sessions in of conditioning a day.
11:30am
531 BBB W2D3
30s Dead Hangs x5
Deadlift 285x3 325x3 365x11 felt like I could’ve gone forever here but my grip failed on me / Band Pullaparts 5x20
RDL 225 5x10 / BW Dips x65: 14, 14, 14 + 6, 9 + 8
Reverse Curls @ 55lbs / Roman Chair Leg Lifts x4 sets, wasn’t counting reps
4 Likes
Awesome work
1 Like
@aholding88 thank you, felt great to move some weight for higher reps
Saturday 6/8/2024
11:30am
2 rounds:
10-20-30-40-50-60-70-80-90-100 yard sprint
Walk back to start as rest
5 rounds:
10 yard sprint – 10 yard backpedal – 10 yard sprint
30s rest
2:30pm
531 BBB W2D4
Bench 165x3 185x3 210x3 / Band Pullaparts 3x20
Bench 155 5x10 / Chest Supported Rows – 2 plates 5x10. Did these instead of barbell, lower back was fried from sprints earlier.
GHD Sit-ups x50: 14, 12, 11, 13
Single Leg Ext x25: 25 reps each leg @ 100
6 Likes
Cut the lift today short, but still an overall active day. I’ve had some Thoracic Outlet issues in the past and it has been bothering me for a week or so. I get this pain right along my collar bone and in my trap which is super uncomfortable. Hoping it’s just a strain that’ll clear up as it has in the past and nothing more serious. Already planned on lifting M/Th/F/Sun this week, so the next two days off will just use a ton of ice, Tylenol, and run some sprints. So back to BBB on Thursday and time for some sprints in the meantime.
This has also exposed a part of my fitness I’ve neglected for far too long: mobility. Will try to get a routine going a few days a week to improve on this.
Monday 6/10/24
1:00pm
531 BBB W3D1
Squats 265x5 295x3 325x1
Cut short here after main work. Didn’t think of it in the moment but will get the 5x10 in with the SSB bar later in the week if this is still acting up. DIdn’t want to touch the dips and chins.
5:00pm
Approx 150-200m sprints x10
5x20m sprints
Followed by 2 mile walk
4 Likes
Late post today but long day in the office today and will be again tomorrow. For some reason when I’m in the office all I want to do is eat. May have eaten 600 calories of trail mix in 5 minutes, have to curb that.
Tuesday 6/11/2024
6:30pm
3mile walk. I was going to run sprints but there were little league games going on at the field I usually use, so went for a long walk instead.
8:15pm
250KB swings @ 44lb completed in 13:11. Wanted to get something additional in and just picked a random workout for in the apartment. Way harder than expected
Did some KB rows to feel out the pain, as well as some pullovers, emphasizing the stretch. Felt good to stretch the ribs. The pain is like a pain in my upper ribs under my pec, right up through my collarbone. Very uncomfortable.
3 Likes
Decent sprint work today. Active day with a lot of walks/time on my feet at work and one more walk to come after dinner.
I’ve basically been doing random forms of sprints/circuits for conditioning. Anybody have any ideas on if its best to continue in that sense or should I have more of a plan in terms of conditioning? I’ve basically been just looking for that stimulus of sprints, but maybe should focus on some improvement.
Wednesday 6/12/2024
5:30pm
Approx. 40 yd sprints x10
Approx 60yd sprints x10
2 mile walk
4 Likes
Do you have any specific conditioning goals?
When running BBB I wouldn’t do anything too strenuous, it’s a lot to recover from and the aim of running BBB is to build muscle. Keep the goal the goal.
You could look to include walrus training if you have a weighted vest which will probably also aid recovery. If you have access to a bike I personally found either the same day or day after squats 45 mins at a steady pace was great for recovery.
1 Like
@aholding88 I don’t really have any specific goals in terms of conditioning, just want to improve it massively. I had a heart condition that kind of kept me sidelined from conditioning for awhile, so I’d actually say improving that is more important than lifting to me right now. Great idea to add some easy steady state stuff and walrus for recovery, I’ve found sprints to be hard to recover from around my squat and deadlift days. I definitely skew towards sprints and intervals compared to easier cardio which has a different set of benefits
Thursday 6/13/2024
7:30am
531 BBB W3D2
Felt decent today, the arm pain has let up a bit so that’s a good sign. I’m in California next week so a deload should get me back to normal to start W4 after. Kept the 5x10 work lighter today to feel everything out and replaced the press with the squats I missed from the other day.
I usually lift around noon, shocking how much weaker I feel in the mornings.
Press 105x5 120x3 135x5
SSB Squats 155 5x10 / BB Rows 155 5x10. Had never done SSBs, harder than I thought so kept the weight low
GHD Sit-ups 4x15 / DB Curls 35 4x10-15
Single Leg Extensions: 25 per leg
Will get some conditioning in tonight and post it then.
3 Likes
Didn’t get conditioning in, my fiancée wanted to go on a long walk so we did 4.5 miles. I’ll take it! At around 20k steps plus a lift today.
Dropping another progress pic below. Happy with where I’m at, around 196-198 daily. Probably the leanest I’ve ever been. Not cutting for awhile will feel good. Just going to put a bodyweight cap of 201-202 with weight gain to keep on track and not gain too much, I gain easily. I do eventually want to fully get the abs in, maybe later in the year.
4 Likes
Do you do your sprints on a hill or flat surface? Hill sprints are far kinder on the joints.
Easier cardio such as steady state running is massively underrated IMO
2 Likes
@aholding88 good idea, I usually go flat ground. I’ll find some hill this weekend and see if its less impactful on the hamstrings
Friday 6/14/2024
2:30pm
531 BBB W3D3
Deadlift 315x5 345x3 385x8. Felt like I had more on the last set but couldn’t get number 9 up.
RDL 5x10 @ 225 / 75 BW dips: 18, 15, 13, 13+4, 12
Roman Chair Leg Lifts 4 sets / Hammer Curls @ 40 x4 sets. Didn’t count reps
5 rounds:
Completed in 8:40
12 KB Swings @ 70lb
12 Assault Bike Calories
4 Likes