Hey folks. I’ve been reading a lot other logs on here so I thought I’d record my own. 30 y/o, 5’9” 190lbs. Been lifting seriously for only about a year and a half now. Just got done with Christian Thibaudeau Built for Battle after about 8 weeks. The snatch grip high pull in that program really blew up my traps. Started Eric Bachs X-Physique program about a week ago, been nice and sore everyday thus far . . . really like this routine to this point
Today’s workout was as follows:
C4 in a can as a preworkout
Med ball slams as warmup
3x10 High pulls w/ 140lb; 90 sec rest between sets
4x8 Seated shoulder press w/ 145lb, real slow eccentric
4x6 Incline DB press w/ 90s superset w/ 4x8 machine chest press w/ 2 sec pause @ peak contraction
4x8 V-handle pulldown w/ 140lb (slow eccentric) superset w/ 4x8 wide-grip cable row 120lb
3x20 Prone rear delt raise w/ 20lb DB
Had a really good upper back pump after this one.
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Quick neural charge workout yesterday. No pre-workout today. Sipped on cell-tech during the workout.
Warmed up with 10 broad jumps.
2:1 Accentuated Leg curls w/ 110lbs; that’s curling with both legs and then slowly lowering with just one; dis 3 sets of 12 of these alternating legs.
1.5 rep Front Squats w/ 145lbs; that’s going all the way down, halfway up, back down and then the whole way up, that’s 1 rep; did 5 sets of 10; whole body was shaking the last couple reps
Leg press w/ feet high and wide; real slow eccentric; 3 sets of 12 w/ 6 total plates
Frog stance hack squat; 3 sets of 15 w/ 4 total plates
Went to play basketball after this; legs felt really heavy. Good workout
6pm workout yesterday with no pre-workout.
Warmed up with 3 sets of 5 med ball slams.
3 sets of 9 and 1 set of 7 of incline BB press w/ increasing weight: 175,185,195,and 205
supersetted with
3 sets of 9 and 1 set of 7 of bent over BB row w/ increasing weight: 155,175,185, and 195
2 sets of weighted chins (10 reps and 7 reps) w/ 25lb plate
supersetted with
2 sets of weighted dips (20 reps and 14 reps) w/ 25lb plate
Shoulder finisher mega set:
3x8 leaning lateral raise w/ 25db
3x8 leaning shoulder press w/ 25db
3x8 behind the back cable lateral raise w/ 30lb
3x8 lying on bench lateral raise w/ 25db
3x8 L lateral raise w/ 25db
Really good shoulder pump after this one. I’ve been sipping on celltech Intra workout; curious to see if that makes any difference in size
Strayed from the program slightly yesterday; was supposed to be heavy calves and RDLs but this is what I did:
Worked up to a 3RM in Back Squat; 185x3, 225x3, 245x3, 275x3, 295x3, 315x3, and stopped at 335x3 as my form was starting to slip a bit.
3x8 Wide-stance RDL with 205lb
supersetted w/
3x8 Close-stance RDL with same weight
Called it a day after that. Had a scoop of PumpSurge preworkout from Jacked Factory prior to this. It’s stimulant free and seemed to work well.
Upper body day this morning. Woke up and had some almonds, a scoop of whey, some peanut butter cups, and a can of C4 on the way to the gym.
Warmed up with some med ball slams.
3x8 Snatch grip High pulls w/ 150lb
4 sets of 7 Seated BB press w/ 155lb & real slow eccentric
4 sets of 7 DB incline press w/ 90lb DBs
supersetted w/
4x8 Machine chest press w/ 125lb; hold and squeeze @ peak contraction for 2 seconds
Neutral grip Pull-ups: 4x8
supersetted w/
4x8 Wide-grip cable rows w/ 120lb
Skipped rear delt raises as I felt a slight strain in my right trap
Still having a scoop of celltech intraworkout; trying to eat bigger portions too so I’ll start monitoring my weight closer
Looking strong.
I’m somewhat curious how you set up the built for battle. How many bars/ stations did it take you?
Hey thanks.
Only 2 stations for the Built for Battle; a squat rack and an incline bench. I did clean and press, front squat, high pull, and pendlay row all in the same rack; I kept the bar racked at front squat position the entire time; it worked pretty smoothly for me, just alot of swapping weights. After I run this program for 6-8 weeks I’m going to do Built for Battle again but with the explosive exercises this time.
You thinking about running it?
Took the last 3 days off as my trap really tightened and made it painful to even turn my head. I put some KT tape on it and that seemed to help.
Good leg session today:
3 sets of 12 of 2:1 Accentuated leg curls @ 110lbs
4 sets of 10 of 1.5 rep Front squats @ 150lbs; my whole body was shaking pretty good getting those last couple reps up
3 sets of 12 leg press w/ feet high and wide; had 3 plates + a 25 on each side
3 sets of 15 Frog squats on the hack machine w/ heels touching and toes pointed at 45 degrees
Had some days off and was craving a good bicep pump so I finished with a mechanical drop set of incline db curls followed by incline hammer curls followed by standing hammer curls all w/ 35lb DB;
Set 1: Incline curl x10 (10 sec rest), incline hammer x7 (10 sec rest), standing hammer x6
Set 2: Incline curl x8, incline hammer x6, standing hammer x5
Set 3: incline curl x8, incline hammer x6, standing hammer x4
Whole workout took almost exactly an hour. Feel good but probably going to bed early tonight