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  • BB85's Highway to Huge

    Well, I figured it was about time to get a Journal started up again and be held a little bit accountable for my nutrition and training.

    My name is Brandon and I am 24 yrs old. about 6' tall and weighed 197.4lbs this morning.

    I am back in the gym after about a 6 week layoff due mostly to logistics (which I'll get to). Upon joining IM in May of '09 I started a 5x5 which I ran for about 6 months. After that it was a sot of bastardized DC program. I say it was bastardized because the gym I was in didn't really have enough equipment to do the program properly. Blasts were short, exercises were duplicated, etc. Now I will be at a gym with plenty of equipment do the program properly. In the past I've let myself get carried away trying to lift too heavy, this time I really want to try to check my ego at the door and give myself a chance to progress.

    As for the logistics I mentioned. I was offered a job in a city about 100 miles away from where my fiancee and I live, so I am here from Monday to Friday, and back home on the weekends. To add to this, I have no vehicle where I am now, as she needs it to get back and forth to her job. Add to this a wedding being planned for October and a pay-cut for the new job and things were a little hairy for a while.

    I have found a gym that is only a 15 minute walk from work and about an hour walk from where I am staying during the week (now I HAVE to do cardio), and I hope to get back on track.

    I am still kind of feeling my way around the new gym and learning what equipment they do and do not have. Here is the proposed blast, it may change as I find that I don't like a particular machine or am waiting too long to use equipment.

    1A
    Cybex Chest press 11-15 rp
    Standing OH press 15-20 rp
    Dead Skulls 20-30rp
    CG pulldowns 15-20rp
    BB row 8-12ss, 4-8 ss

    1B
    Preacher Curl 11-15rp
    Hammer Curl 10-12ss
    Standing Calf Raises 12ss
    Seated Leg Curl 11-15 rp
    Back squat 4-8ss 20wm

    2A
    Smith Incline Press 11-15rp
    Machine OH Press 11-15rp
    CGBP 15-20 rp (reps are high because I seem to have trouble progressing on this one)
    Rack Chins 15-20rp
    Long Pulley Row 11-15 rp

    2B
    WG cable curl (w/ lat pulldown bar) 11-15 rp
    Reverse grip EZ bar curls 10-12ss
    Seated calf raises 12ss
    Good Mornings 15-20 rp
    Leg Press 4-8 ss, 20wm

    3A
    Dips 15-20rp
    Smith BTN presses 11-15 rp
    Smith RGBP 11-15 rp
    WG Pulldown 15-20 rp
    Rack Deads 8-12ss, 4-8ss

    3B

    DB Curls 15-20rp
    One-arm RG Cable curls 10-12ss
    Leg Press Calf raise 12ss
    Cybex Machine SLDL 10-12ss
    Smith Squat (The way Massive G describes in one of his threads) 4-8ss, 20wm


    There it is!! Let me know what you think!

    ~B~
    "no bulking, no cutting, no bullshit. Just training for being a motherfucker" -- Jim Wendler

    "No fucking lifter is hardcore. Hardcore is taking shrapnel in the ass fighting for your country. We're lifting weights." -- Dave Tate

    Check out my Journal

  • #2
    Originally posted by BB85 View Post
    Well, I figured it was about time to get a Journal started up again and be held a little bit accountable for my nutrition and training.

    My name is Brandon and I am 24 yrs old. about 6' tall and weighed 197.4lbs this morning.

    I am back in the gym after about a 6 week layoff due mostly to logistics (which I'll get to). Upon joining IM in May of '09 I started a 5x5 which I ran for about 6 months. After that it was a sot of bastardized DC program. I say it was bastardized because the gym I was in didn't really have enough equipment to do the program properly. Blasts were short, exercises were duplicated, etc. Now I will be at a gym with plenty of equipment do the program properly. In the past I've let myself get carried away trying to lift too heavy, this time I really want to try to check my ego at the door and give myself a chance to progress.

    As for the logistics I mentioned. I was offered a job in a city about 100 miles away from where my fiancee and I live, so I am here from Monday to Friday, and back home on the weekends. To add to this, I have no vehicle where I am now, as she needs it to get back and forth to her job. Add to this a wedding being planned for October and a pay-cut for the new job and things were a little hairy for a while.

    I have found a gym that is only a 15 minute walk from work and about an hour walk from where I am staying during the week (now I HAVE to do cardio), and I hope to get back on track.

    I am still kind of feeling my way around the new gym and learning what equipment they do and do not have. Here is the proposed blast, it may change as I find that I don't like a particular machine or am waiting too long to use equipment.

    1A
    Cybex Chest press 11-15 rp
    Standing OH press 15-20 rp
    Dead Skulls 20-30rp
    CG pulldowns 15-20rp
    BB row 8-12ss, 4-8 ss - I PERSONALLY WOULD GO HIGHER REPS ON THIS, THE LOW END OF THE RANGE BEING FOUR MIGHT BE A LITTLE TOO HEAVY FOR YOU TO GET REALLY GOOD FORM ON. I WOULD GO WITH A 6-10, 10-12/15SS

    1B
    Preacher Curl 11-15rp -11-20 OR 15-20RP, HAVING TO DO A SINGLE FOR THE LAST RP SET OF BICEPS IS OFTEN REALLY DIFFICULT AND MIGHT MAKE PROGRESSION HARD
    Hammer Curl 10-12ss - 12-20SS
    Standing Calf Raises 12ss
    Seated Leg Curl 11-15 rp - 15-20 OR EVEN 20-30RP, DON'T WANT TO PULL HAMMY
    Back squat 4-8ss 20wm - 6-10, THEN THE WIDOW. SAME TYPE OF COMMENTS AS THE BB ROW, YOU DON'T WANT TO HAVE YOUR LOW END OF THE RANGE BE AS LOW AS 4

    2A
    Smith Incline Press 11-15rp
    Machine OH Press 11-15rp - 15-20RP
    CGBP 15-20 rp (reps are high because I seem to have trouble progressing on this one)
    Rack Chins 15-20rp
    Long Pulley Row 11-15 rp

    2B
    WG cable curl (w/ lat pulldown bar) 11-15 rp
    Reverse grip EZ bar curls 10-12ss
    Seated calf raises 12ss
    Good Mornings 15-20 rp - 8-12SS, THIS EXERCISE IS PRETTY CRITICAL TO KEEP FORM ON
    Leg Press 4-8 ss, 20wm - 6-10 OR EVEN 8-12SS THEN THE WIDOW

    3A
    Dips 15-20rp - MAKE SURE THAT YOU GET THE RIGHT "GROOVE" ON THIS TO HIT CHEST, NOT TRIS
    Smith BTN presses 11-15 rp - WATCH THE SHOULDERS WITH BTN PRESSES, 15-20RP
    Smith RGBP 11-15 rp
    WG Pulldown 15-20 rp
    Rack Deads 8-12ss, 4-8ss - 6-10 THEN 10-12

    3B

    DB Curls 15-20rp - 20-30RP
    One-arm RG Cable curls 10-12ss - 12-20SS
    Leg Press Calf raise 12ss
    Cybex Machine SLDL 10-12ss
    Smith Squat (The way Massive G describes in one of his threads) 4-8ss, 20wm - 6-10, THEN WIDOW


    There it is!! Let me know what you think!

    ~B~
    in caps above. overall it looks pretty solid. for the width movements, you might progress better in the higher rep ranges such as 20-25rp, but you have to experiment with this and see what works best for you.

    Comment


    • #3
      Thanks Drop, much appreciated.
      "no bulking, no cutting, no bullshit. Just training for being a motherfucker" -- Jim Wendler

      "No fucking lifter is hardcore. Hardcore is taking shrapnel in the ass fighting for your country. We're lifting weights." -- Dave Tate

      Check out my Journal

      Comment


      • #4
        No gym yesterday. My Fiancee has a few days off so her and our pup came to visit for teh rest of the week. I will be getting into the gym tonight for a "B" workout, but will probably not officially start the blast until next week. I will try to keep a log of tonights numbers and post something up.

        As far as diet is concerned It will be varying slightly every day, but the emphasis will be on shoveling as much clean food into my body as possible. Accumulation of BF hasn't been a huge problem for me in the past so if I notice I'm getting a little soft (or my fiancee starts laughing at my fat ass) then I will scale back as necessary.
        "no bulking, no cutting, no bullshit. Just training for being a motherfucker" -- Jim Wendler

        "No fucking lifter is hardcore. Hardcore is taking shrapnel in the ass fighting for your country. We're lifting weights." -- Dave Tate

        Check out my Journal

        Comment


        • #5
          Also, see attached pics or me from 2 nights ago.

          You'll have to excuse the poor quality and the extra body hair.
          Attached Files
          "no bulking, no cutting, no bullshit. Just training for being a motherfucker" -- Jim Wendler

          "No fucking lifter is hardcore. Hardcore is taking shrapnel in the ass fighting for your country. We're lifting weights." -- Dave Tate

          Check out my Journal

          Comment


          • #6
            Well, like I mentioned, I did a B workout last night and WOW am I sore! I almost forgot how badly widowmakers hurt you.

            I kept everything to straight sets and even still didn't go to absolute failure. It might take a week or 2 for me to get back to pushing myself as hard as I know I can. I would rather get myself used to heavy weights again in a somewhat progressive way as opposed to killing myself the 1st week back.

            I will be out of the gym for the weekend, as I have plenty of catching up to do in the online course I'm taking. Exam on March 30th so I need to get my nose into the books.
            Last edited by BB85; 03-12-2010, 01:28 PM.
            "no bulking, no cutting, no bullshit. Just training for being a motherfucker" -- Jim Wendler

            "No fucking lifter is hardcore. Hardcore is taking shrapnel in the ass fighting for your country. We're lifting weights." -- Dave Tate

            Check out my Journal

            Comment


            • #7
              Mon March 15th, 2010

              Cybex chest press 230 x 9+2+2=13rp
              Dumbbell chest stretch 50's x 55 sec.

              Standing OH press 95 x 8+4+2=14rp (I know my proposed blast said 15-20rp, but does anyone see any reason I couldn't go down to 11-15?)
              Shelby D-handle shoulder stretch 40lbs x 60s ea.

              Dead skulls 95 x 6+4+-= 10rp (Little too enthusiastic here....will drop weight significantly)
              DB tricep stretch 35lbs x 55s ea.

              CG Pulldowns 110 x 9+6+4=19rp
              Hanging Lat stretch 45lbs x 50s

              BB Row 185 x 11, 225 x 6
              "Door-knob" back stretch -- REALLY felt this one near the centre of my back.


              So this was my first day. I feel extremely weak in there, but I know that my strength should come back quickly. I am really focusing on proper form and controlled negatives. I probably won't try to move the weights up next rotation, I would rather try to squeeze out as many reps as I can keeping the form tight and guage my strength increases from there.

              Still trying to eat my ass off. Weighed myself after the workout and was 200 even...I'm positive the extra 3 lbs was water weight, but its encouraging nonetheless.
              "no bulking, no cutting, no bullshit. Just training for being a motherfucker" -- Jim Wendler

              "No fucking lifter is hardcore. Hardcore is taking shrapnel in the ass fighting for your country. We're lifting weights." -- Dave Tate

              Check out my Journal

              Comment


              • #8
                I guess with the hour walk you know you better make the workouts worth it. Journal looks good and it looks like you have some decent leg size. Do you do your dead skulls on a bench or floor?
                21 yrs. old
                NSCA Certified Strength and Conditioning Specialist
                Precision Nutrition Certified

                Comment


                • #9
                  Haha the walk is motivating that is for sure...it sure is a bitch after a leg day though. I usually do them off the floor.
                  "no bulking, no cutting, no bullshit. Just training for being a motherfucker" -- Jim Wendler

                  "No fucking lifter is hardcore. Hardcore is taking shrapnel in the ass fighting for your country. We're lifting weights." -- Dave Tate

                  Check out my Journal

                  Comment


                  • #10
                    March 17th, 2010

                    Preacher Curl #75 x 10+4+3= 17rp
                    Bicep stretch 60s

                    Hammer Curl #25's x 11ss (These are more like rev. grip DB curls. I pronate my hand on the way up and find it makes the move much harder)

                    Standing Calf Raises #80 x 13ss

                    Seated LC #110 x 11+7+5=23 rp
                    Hamstring stretch on Incline bench 60s ea. leg

                    Squat #225 x 10ss, 155 x 20
                    Extreme quad stretch 35s


                    No real complaints. I think I could have squeezed another rep or 2 out of the heavy set of squats though...Feel like I'm still getting used to going right to absolute failure. Got it on the WM though, I nearly passed out doing the quad stretch, hence only 35s. I sat in the rack for a good 3 min. then finished the stretch, then crawled to a flat bench to lay down. I think the issue is more that my cardio is lacking than anything. Hopefully my squat will climb back up rather quickly. My eventual goal is to do a WM with 225.
                    "no bulking, no cutting, no bullshit. Just training for being a motherfucker" -- Jim Wendler

                    "No fucking lifter is hardcore. Hardcore is taking shrapnel in the ass fighting for your country. We're lifting weights." -- Dave Tate

                    Check out my Journal

                    Comment


                    • #11
                      March 19th, 2010

                      Incline BB Bench #185 x 6+3+2 = 11rp (changed over from the smith...just set the pins in the power rack and I'm good to go)
                      Extreme chest stretch #45 by 60sec

                      Machine OH press #90 x 10+7+4=21rp
                      Shoulder stretch #40 x 60s ea.

                      CGBP #115 x 10+6+4=20rp

                      tricep stretch #35 x 60s ea.

                      Rack Chins #25 x 8+5+4=17rp

                      Cybex T-bar Rows (No long pulley Row station in the new gym??) 135 x 6ss, 90 x 12ss

                      Hanging Lat stretch #45 x 50s


                      Been a while since I;ve done any kind of BB presses except in the Smith...I guess thats kind of obvious huh?? Pressing feels very weak, but then again...I only squatted 225 x 10...what can I really expect? I think I would just like to be stronger in general.

                      General weakness aside, I feel like I am using a whole lot of delts in my chest press movements. I will give it more time of course, but maybe I should consider a switch from Incline BB to DB's?? III donno....I'm probably just being impatient...need to make sure my fat head doesn;t get in the way of doing things properly.


                      On another note, I just finished up a great weekend. It was my Fiancee;s 25th b-day on Saturday so her parents and my parents and our siblings all had a get together at her parents place on the lake. Everything is still frozen of course, but the scenery was nice. I wasn;t planning on drinking at all, but in the end I caved and had a glass of red wine with the steak we had for dinner....then another glass.....then a couple more. Needless to say I had a little bit of a sore head today, but what;re ya gonna do right? You;re only young once I guess.
                      Last edited by BB85; 03-21-2010, 10:53 PM.
                      "no bulking, no cutting, no bullshit. Just training for being a motherfucker" -- Jim Wendler

                      "No fucking lifter is hardcore. Hardcore is taking shrapnel in the ass fighting for your country. We're lifting weights." -- Dave Tate

                      Check out my Journal

                      Comment


                      • #12
                        March 23rd, 2010

                        WG cable curl (using lat pulldown attachment) #70 x 12+5+4= 21rp

                        Rev Grip EZ bar curl #65 x 12ss

                        Extreme Bicep stretch 60s

                        Seated Calf Raises #45 x 13ss

                        Good Mornings #135 x 12ss

                        Hamstring Stretch on Incline Bench 60s each leg

                        Leg Press #540 x 12ss, #320 x 23ss

                        Quad stretch 50s

                        I honestly have no idea what the sled on our leg press weighs, so I just counted the weight that was added to it. I tried doing the widowmaker without locking out at the top...WOW..that is a DEEEEP burn. I will definitley make that a habit. the Good Mornings fried my hams and glutes too.

                        7 Days until I write the 1st exam for the course I'm taking, so hopefully I can still make time for the gym. Its a real bitch having to walk everywhere, but I guess its forcing me to get SOME cardio in. I also notice that it helps to reduce soreness some whne I walk home after leg day. I still feel it, but I'm not nearly as sore on days after I walked home. No clue why, but I'm not gonna complain.
                        "no bulking, no cutting, no bullshit. Just training for being a motherfucker" -- Jim Wendler

                        "No fucking lifter is hardcore. Hardcore is taking shrapnel in the ass fighting for your country. We're lifting weights." -- Dave Tate

                        Check out my Journal

                        Comment


                        • #13
                          Figured I might as well post up an outline of my diet...it may not be exctly as layed out, but will be close. If anyone has any suggestions, feel free.

                          Meal 1 - 3 whole eggs, 3 egg whites, 2 cups of oatmeal (cooked)

                          Meal 2 - whole wheat bagel, 50g shake

                          Meal 3 - 2 cups ground Turkey cooked & drained (not that theres a whole lot to drain), 1 cup brown rice (cooked)

                          Meal 4 - 6 oz Steak, Large Apple

                          Meal 5 - 50g PWO shake (w/ creatine and dextrose)

                          Meal 6 - This is the one that changes, It always contains a solid protein source like chicken of beef, usually simple carbs (potato or white rice) and a veggie. I don;t have to cook this one so as long as its not a heaping plate of pasta or Take-out I will not be complaining.

                          Meal 7 - 3 whole eggs, 3 egg whites

                          Let me know what you think.
                          "no bulking, no cutting, no bullshit. Just training for being a motherfucker" -- Jim Wendler

                          "No fucking lifter is hardcore. Hardcore is taking shrapnel in the ass fighting for your country. We're lifting weights." -- Dave Tate

                          Check out my Journal

                          Comment


                          • #14
                            Alrite, I've been slacking on updating the Journal, but I'm done my exam, so hopefully updates will be a little more regular going forward.

                            Here's the workout I did last Thurs. and didn't get a chance to post.

                            March 25th

                            Dips #45 x 11+5+3 = 19rp

                            Chest stretch #40 x 65s

                            Smith Behind the Neck Presses #135 x 10+3+2 = 15rp

                            "Shelby" Shoulder stretch #40 x 60s each arm

                            Smith RGBP #135 x 8+6+4 = 18rp

                            OH DB stretch #35 x 60s ea.

                            WG Pulldown #120 x 12+7+4 = 23rp

                            Rack Pulls (pins set 2" below the knee) 315 x 12ss 405 x 3ss

                            Doorknob lat stretch 75s


                            Overall a pretty decent workout. I'm a little confused about the rack pulls though. I have never done them before and remember seeing a few people on youtube do them from just above the knees. I did my warm-ups like this and felt like I had almost no ROM so I moved the pins down and felt like I was getting more out of it.....is there a right or wrong way to do it?? The 1st set was actually supposed to be my heavy set @ 315, but they kept going up so I kept pulling. I also think I may have been able to eek out a couple more on the 405 set had I not busted my wad on 315. I will start heavier next time and see what happens.

                            No time on the weekend or early in the week to get to the gym, so I will just do the final "3B" workout tomorow start beating my logbook on Monday next week. It was obviously not an ideal situation, but my career had to take priority this past little while.
                            "no bulking, no cutting, no bullshit. Just training for being a motherfucker" -- Jim Wendler

                            "No fucking lifter is hardcore. Hardcore is taking shrapnel in the ass fighting for your country. We're lifting weights." -- Dave Tate

                            Check out my Journal

                            Comment


                            • #15
                              for the most part, those doing dc will do their rack deads from below the knees mainly because above the knee is too little rom.

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