View Full Version : Rebuilding of BB
Bombboy
07-23-12, 10:07 am
Weight: 255 BF: UNK
Chest Day
Flat Bench Press
135 x 12; 205 x 8; 225 x 6; 235 x 5; 245 x 4; 255 x 3; 265 x 2 ; 275 x 1; 285 x F
Incline Bench Press
135 x 10; 185 x 8; 205 x 6; 225 x 1; 135 x 10
Flat Fly
45 x 10; 50 x 8; 55 x 8; 60 x 6
Incline Fly
50 x 8; 50 x 8; 50 x 8; 50 x 8
Dips
BW x 8; BW x 7; BW x 7
Crunches
4 sets x 25
30 min Cardio, 381 Cal
spartan300
07-23-12, 11:01 am
Weight: 255 BF: UNK
Chest Day
Flat Bench Press
135 x 12; 205 x 8; 225 x 6; 235 x 5; 245 x 4; 255 x 3; 265 x 2 ; 275 x 1; 285 x F
Incline Bench Press
135 x 10; 185 x 8; 205 x 6; 225 x 1; 135 x 10
Flat Fly
45 x 10; 50 x 8; 55 x 8; 60 x 6
Incline Fly
50 x 8; 50 x 8; 50 x 8; 50 x 8
Dips
BW x 8; BW x 7; BW x 7
Crunches
4 sets x 25
30 min Cardio, 381 Cal
Now that's what I call "OLD SCHOOL" training! Cycle your heavy poundages BB! Great start my friend!
Bombboy
07-24-12, 12:55 pm
Pull ups
BW x 4/ BW -20 x 5/ BW -40 x 5
Reverse Row
115 x 12/ 135 x 10/ 165 x 8/ 185 x 8/ 195 x 8/ 205 x 8/ 215 x 6
Behind the Head Pull Downs (Wide Grip)
150 x 10/ 150 x 10/ 150 x 10/ 150 x 10
T- Bar Row
90 x 15/ 135 x 12/ 180 x 8
One Arm Row
100 x 8/ 100 x 8/ 100 x 8
Dead Lifts
225 x 8/ 275 x 8/ 315 x 6/ 263 x 4
Leg Raises
12/10/10
20 min cardio 287 cal
spartan300
07-24-12, 7:03 pm
Do the deed!
Pull ups
BW x 4/ BW -20 x 5/ BW -40 x 5
Reverse Row
115 x 12/ 135 x 10/ 165 x 8/ 185 x 8/ 195 x 8/ 205 x 8/ 215 x 6
Behind the Head Pull Downs (Wide Grip)
150 x 10/ 150 x 10/ 150 x 10/ 150 x 10
T- Bar Row
90 x 15/ 135 x 12/ 180 x 8
One Arm Row
100 x 8/ 100 x 8/ 100 x 8
Dead Lifts
225 x 8/ 275 x 8/ 315 x 6/ 263 x 4
Leg Raises
12/10/10
20 min cardio 287 cal
Thanks for the support spartan.
Current supps:
Pak with breakfast
Stak 45 mins pre-WO
Shock 30 mins pre-WO
Nitro immediate post- WO
Torrent 15 min post- WO
Casien before Bed
I have always had great results with stak, but pairing it with Shock has been absolutely amazing. Amazing energy through out my workouts, even throughout my post lift cardio session. No crash after, and no problems falling asleep. Going to hate to cycle off this pairing.
BB
Bombboy
07-25-12, 10:37 am
Seated Military Shoulder Press
95 x 12/ 115x 10/ 135 x 8/ 165 x 8/ 185 x 5/ 135 x 10
Upright Row
95 x 10/ 115 x 8/ 135 x 6/ 95 x 10
Lateral Raise
30 x 8/ 30 x 8/ 30 x 8/ 30 x 8 DS 20 x 6
Rear Lateral Raise
30 x 8/ 30 x 8/ 30 x 8/ 30 x 8
Barbell Shrug
225 x 15/ 275 x 12/ 315 x 10/ 365 x 8/ 225 x 15
Behind the Back Shrug SS Dumbbell Shrug
225-100 x 10-10/ 225-100 x 10-10/ 225-100 x 10-10
15 min cardio, 210 cal
Bombboy
07-26-12, 11:44 am
Barbell Curl
65 x 15/ 75 x 12/ 85 x 10, 95 x 8/ 105 x 4
Hammer Curl
45 x 8/ 50 x 8/ 55 x 8/ 60 x 6
One Arm Preacher
20 x 15/ 25 x 15/ 30 x 15
Rope Pushdowns
60 x 15/ 70 x 12/ 78 x 10/ 85 x 10/ 92 x 8/ 100 x 8 ds 53 x 8 ds 33 x 10
Overhead Double Bicept Curl
22 x 12/ 28 x 10/ 33 x 8
Overhead Dumbbell Extention
100 x 10/ 100 x 10/ 110 x 8/ 110 x 8
Kick backs
30 x 10/ 30 x 10/ 30 x 10
Forearm Curls ss Extentions
20-20 X 12-8/ 25-15 x 12-10/ 25-15 x 12-10
Crunches- 100
25/25/25/25
30 min Cardio 386 Cal
Bombboy
07-27-12, 10:22 am
Front Squat
95 x 8/ 135 x 8/ 185 x 6
Back Squat
225 x 8/ 275 x 8/ 315 x 6/ 365 x 2
Leg Press super set with Calf Raises
500 x 10-15/ 600 x 10-15/ 700 x 8-15/ 800 x 8-12
Leg Extension
150 x 8/ 130 x 10/ 110 x 12
Standing Leg Curl
53 x 15/ 68 x 12/ 83 x 8/ 53 x 15
Seated Calf Raises
Neutral Toe Placement- 110 x 15/ 110 x 15
Toes out- 110 x 15
Toes in- 110 x 15
Half a mile walk to my dorm for cool down. Now I'm laying in my room watching my quads have seizures around my knee.
BB
Bombboy
07-30-12, 10:37 am
Bench Press
165 x 12/ 205 x 10/ 225 x 6/ 235 x 5/ 245 x 4/ 255 x 3/ 265 x 2/ 275 x 3
Decline Press
165 x 12/ 185 x 10/ 205 x 8/ 225 x 7
Incline Fly
50 x 10/ 55 x 8/ 60 x 8/ 50 x 8
Pull over
80 x 10/80 x 10/ 80 x 8
Dips
BW x 8/ BW x 8
Crunches
30/30/25/25
Standing Obliques 45 lb Plate
15/15/15/15
30 Min Cardio 395 Cal
BB
Bombboy
07-31-12, 10:51 am
Pull Ups (nuetral grip)
BW x 5/ BW-20 x 5/ BW-40 x 7
Reverse Row
115 x 12/ 135 x 12/ 165 x 12/ 185 x 10/ 195 x 8/ 205 x 8/ 215 x 8
Behind the Neck Pull Downs (wide grip)
160 x 10/ 165 x 8/ 170 x 6/ 160 x 10
T-Bar Row
90 x 15/ 135 x 12/ 180 x 10
One Arm HS Pull Downs
75 x 12/ 90 x 12/ 105 x 10
Good Mornings
95 x 10/ 115 x 10/ 135 x 8/ 155 x 8
Lig Lifts
15/15/15
Supermans
10/10/10
25 mins cardio for 350 Cals
BB
Bombboy
08-01-12, 11:20 am
Working my way to my first "cut" in 2 weeks, cleaning up the diet a peice at a time till it hits.
Breakfast 0800- 4 eggs w\ tomato and onion, 3 turkey sausage, banana, yogurt; 736 cal, 37.4 fat, 61.6 carbs, 37.5 pro
Pak
Lunch 1100- Chicken breast, provolone, cauliflower, peanut butter; 654 cal, 35.6 fat, 16.2 carbs, 64.7 pro
Snack 1300- Protein Shake; 220 cal, 6 fat, 14 carbs, 28 pro
Stak 1400
Shock Therapy 1415; 48 cal, 0 fat, 6 carbs, 0 pro
1430- .5 mile walk to gym (warm up)
1500- lift
Shoulder Press
115 x 12/ 135 x 12/ 165 x 10/ 175 x 8/ 185 x 8/ 195 x 5
Arnolds
35 x 10/ 40 x 10/ 45 x 8
Upright Row
95 x 12/ 115 x 10/ 135 x 8/ 95 x 12
Lateral Raise
30 x 10/ 30 x 10/ 30 x 10/ 30 x 10
Rear Pec Dec
130 x 12/ 135 x 10/ 140 x 8/ 140 x 8
Dumbbell Shrugs
110 x 15/ 120 x 15/ 130 x 12/ 140 x 10/ 150 x 10 ds 100 x 10
Nitro
30 mins Cardio, 402 cal
1715- .5 mile walk back (cool down) sipping torrent (2 scoops) 190 cal, 9 fat, 32 carb, 14 pro
Dinner 1900- Chicken, Provolone, Broccolli, Peanut Butter- 680 cal, 36.4 fat, 22.4 carbs, 66.3 pro
Snack 2100- Casein Protein Shake; 292 cal, 1.8 fat, 26.8 carb, 40.8 pro
Overall- 2810 cal, 126.2 fat, 185 carb, 251.3 pro
BB
Bombboy
08-03-12, 10:17 am
Best arm pump I've had in a long time.
Dumbbell Curl
35 x 12/ 45 x 8/ 50 x 8/ 55 x 6
Close Grip Bench
135 x 12/ 165 x 12/ 185 x 8/ 205 x 8/ 225 x 6
Preacher Curl
75 x 8/ 80 x 8/ 85 x 6/ 75 x 8
Dumbbell Skullcrusher
40 x 12/ 45 x 8/ 35 x 10/ 35 x 8
Hammer Curl
40 x 12/ 45 x 10/ 50 x 6/ 40 x 8
Dumbbell Kickbacks
30 x 12/ 35 x 10/ 40 x 8 ds 25 x 10
Dumbbell Forearm Curl/ Extention
25-15 x 18-15/ 30-20 x 15-12/ 35-20 x 12-10
Reverse Curl
50 x 12/ 60 x 8
Crunches
30/30/25/25
Standing Obliques (45lb)
15/15/15/15
30 mins cardio for 332 cal
BB
Bombboy
08-04-12, 10:11 am
Half mile warm up
Back Squat
135 x 8/225 x 8/ 275 x 8/ 315 x 6/ 365 x 2/ 315 x 4/ 225x 8
Leg Ext.
175 x 8/ 165 x 10/ 155 x 12/ 145 x 10
SLDL
135 x 8/ 185 x 8/ 225 x 6/ 135 x 8/ 135 x 8
Seated Leg Curl
160 x 10/ 160 x 10/ 160 x 10/ 160 x 10
Horizontal Calf Raises
250 x 20/ 275 x 18/ 300 x 15/ 330 x 10/ 350 x 10 ds 250 x 10
Stretch
Half mile walk/ crawl cool down
BB
Bombboy
08-06-12, 11:51 am
Half mile warm up
Flat Bench Press
165 x 12/ 205 x 10/ 235 x 6/ 245 x 5/ 255 x 4/ 265 x 3/ 275 x 2/ 285 x 1/ 295 x 1/ 305 x F/ 225 x 10
Incline Bench Press
165 x 10/ 185 x 8/ 205 x 5/ 165 x 8
Flat Bench Fly
50 x 8/ 55 x 8/ 60 x 6/ 45 x 8
Cable Cross pulling from bottom
15 x 12/ 20 x 12/ 25 x 10/ 30 x 8
Dips
BW x 10/ +25 x 8/ + 45 x 5 ds BW x 5
Crunches
35/30/25/25
Standing Obliques w\ 45lbs
15/15/15/15
40 mins cardio burning 523 cals
BB
Bombboy
08-07-12, 10:52 am
Half Mile Warm-up
Pull-ups
BW x 6/ -25 x 6/ -40 x 6
Reverse Row
135 x 12/ 165 x 12/ 185 x 10/ 195 x 8/ 205 x 8/ 215 x 8
Behind the Neck Pulldowns
165 x 10/ 170 x 8/ 175 x 8/ 160 x 10
T- Bar Row
90 x 12/ 135 x 10/ 180 x 8
One Arm HS Pulldowns
100 x 10/ 115 x 8/ 125 x 6
Deadlift
225 x 8/ 275 x 8/ 315 x 6/ 365 x 4/ 405 x 2
Leg Lifts
15/15/15
Cardio 15 mins/ 180 cals
BB
Bombboy
08-10-12, 11:41 am
Hit shoulders pretty good on Wed.
Military Shoulder Press
115 x 12/ 135 x 12/ 165 x 10/ 185 x 8/ 195 x 4/ 135 x 8
Upright Row
95 x 12/ 115 x 10/ 135 x 6/ 95 x 12
Lateral Raise
35 x 8/ 35 x 8/ 35 x 8/ 40 x 5 ds 25 x 6
Rear Pec Dec
130 x 12/ 140 x 10/ 150 x 8/ 160 x 8
Barbell Shrug
225 x 20/ 275 x 18/ 315 x 15/ 365 x 12/ 225 x 20
HS One Arm Shoulder Press
45 x 15/ 70 x 12/ 90 x 10/ 110 x 6
20 mins- 247 Cal
BB
Bombboy
08-10-12, 11:46 am
Dumbbell Curl
35 x 12/ 45 x 10/ 50 x 8/ 55 x 6
Close Grip Bench
135 x 12/ 165 x 10/ 185 x 8/ 205 x 8/ 225 x 8
One Arm Preacher Curl
30 x 10/ 35 x 8/ 40 x 6/ 30 x 10
Dumbbell Skull Crusher
40 x 8/ 40 x 8/ 40 x 8/ 40 x 8
Hammer Curl
40 x 12/ 45 x 10/ 50 x 8
Duumbbell Kickbacks
30 x 12/ 30 x 12/ 30 x 12
Reverse Curl
50 x 12/ 50 x 12/ 50 x 12
Crunches
25/25/25/25
Obliques with 45 lbs
15/15/15/15
20 Min cardio- 280 cal
BB
Using this week as an active rest week off sorts before switching up the program next week.
Bench Press
185 x 8/ 235 x 5/ 275 x 1/ 305 x 1/ 325 x F
Incline Fly
45 x 12/ 45 x 12/ 45 x 12
Flat Fly
45 x 12/ 45 x 12/ 45 x 12
Push ups SS Crunches
20-25/ 20-25/ 20-25/ 20-25
20 min intervals for 330 cals
BB
Bombboy
08-14-12, 10:55 am
Deads
225 x 6/ 315 x 3/ 405 x 1/ 455 x 1/ 475 x 1/ 500 x 1
Pullups
5/4/3/2/1
BW Inverted Row
8/8/8
Forearm Curl
65 x 20/ 85 x 18/ 105 x 12
20 Mins Cardio for 262 Cals
BB
Bombboy
08-15-12, 10:03 am
Military Press
135 x 8/ 185 x 3/ 205 x 1/ 225 x 1
One Arm Lateral Raise
25 x 10/ 25 x 10/ 25 x 10
Alternating Front Raise
25 x 10 /25 x 10/ 25 x 10
Rear Fly
25 x 10/ 25 x 10/ 25 x 10
Dumbbell Shrug
110 x 20/ 110 x 20/ 110 x 20
Hanging Knee Raise
15/ 15/ 15/ 15
Side Crunch
15/ 15/ 15
20 Min Interval Sprints for 316 cal
BB
Bombboy
08-20-12, 11:31 am
So I am roughly half way through this deployment and figure its time to cut some of this fat off and see where I am at. Plan is to run this for 4 weeks then review my progree and go from there. I am going to run workout #15, well as close as I can and add some cardio in the AM. Any advice would be appreciated.
Current Weight: 254/ BF% Unk
Stack:
Cuts
Pak
Flex
Stak
Nitro
Whey
Casien
BB
Bombboy
08-20-12, 11:57 am
Rest between set 30-60 seconds and between exercise 2-3 mins
Military Press
95 x 15/135 x 15/ 165 x 10/ 165 x 8/ 155 x 6 ds 135 x 5
Reverse Pec Dec
140 x 10/ 150 x 10/ 160 x 10
HS Iso- lateral Shoulder Press SS Side Lateral
90-100 x 10-10/ 90-100 x 10-10/ 90-100 x 10-10
Barbell Shrug
365 x 7 lost grip/ 365 x 10/ 365 x 10/ 365 x 10
Dumbbell Shrug
110 x 10/ 115 x 10/ 120 x 10
Crunches
25/25/25/25
Standing Obliques with 45 lbs
15/15/15/15
HIIT Cardio- TM for 20 mins and 325 cals
Diet- 1619 cals, 72 fat, 58.5 carb, 255 pro
BB
Bombboy
08-21-12, 10:44 am
Started cuts yesterday and was up all last night with "crawling" skin. Spoke to a co worker who started cuts two weeks ago and he's had the same reaction a few nights over the last two weeks. Grabed some benadryl for tonight hope it helps. Has anyone else had this issue? Any ideas as to what iscausing it, or what we are reacting to?
Also I never had this issue with the old formula.
BB
Bombboy
08-21-12, 11:39 am
Pull up
BW x 6/ BW x 4
Behind the Neck Wide Grip Pull Downs
155 x 10/ 160 x 10/ 170 x 10
T- Bar Row
115 x 10/ 135 x 10/ 155 x 10
Deads
225 x 10/ 275 x 10/ 295 x 10/ 315 x 10 DS 225 x 10
Reverse Row
135 x 12/ 155 x 12/ 175 x 12
Low Row
88 x 15/ 88 x 15/ 125 x 10/ 147 x 10/ 170 x10
20 mins HIIT Cardio on Elliptical for 242 cals
Cals-1601/ Carbs- 67/ Fat- 53.5/ Pro- 215
Correction on yesterday pro- 197
Need to up my protein and work on my math
BB
Started cuts yesterday and was up all last night with "crawling" skin. Spoke to a co worker who started cuts two weeks ago and he's had the same reaction a few nights over the last two weeks. Grabed some benadryl for tonight hope it helps. Has anyone else had this issue? Any ideas as to what iscausing it, or what we are reacting to?
Also I never had this issue with the old formula.
BB
Did some digging online, looks like this can happen due to caffeine. Taking cute and Shock Therapy I wonder if I'm over doing the caffeine for my body. Going to hunt down the caffeine pill in cute and loose it for a couple days just to see what happens.
BB
Did some digging online, looks like this can happen due to caffeine. Taking cute and Shock Therapy I wonder if I'm over doing the caffeine for my body. Going to hunt down the caffeine pill in cute and loose it for a couple days just to see what happens.
BB
It is usually the red one if I am not mistaken.
Workouts are looking solid, I can't offer you any advice on dieting or cutting lol that is my weak point. Hopefully someone chimes in here. Lots of knowledge on this forum for sure.
It is usually the red one if I am not mistaken.
Yup, found it on another thread. I have had some really good lifts with plenty of energy from Shock Therapy before I started this cut so at the very least I'll be ditching the red pill from the afternoon cuts, I lift aroud 1430 or so.
BB
Yup, found it on another thread. I have had some really good lifts with plenty of energy from Shock Therapy before I started this cut so at the very least I'll be ditching the red pill from the afternoon cuts, I lift aroud 1430 or so.
BB
That is about when I lift, havent taken cuts in years. I tried another similar product but I must drink too much coffee because I can take the daily dose and still fall asleep lol
Flat Bench
165 x 15/ 205 x 12/ 235 x 8/ 235 x 6/ 225 x 6
Incline DB Press
80 x 10/ 80 x 10/ 80 x 10
Flat Fly
35 x 10/ 40 x 10/ 40 x 10
HS Iso Flat Press
90 x 10/ 100 x 8/ 90 x 10
Pec Dec
175 x 10/ 190 x 10/ 190 x 10
20 min HIIT on treadmill for 321 cals.
High calorie day at 2055 cals, 120 carbs, 81 fat, and 225.5 pro
BB
Bombboy
08-23-12, 12:30 pm
First time doing reverse hack squats, man those are nice.
Reverse Hack Squat
235 x 20/ 275 x 20/ 315 x15/ 365 x 15/ 405 x 15/ 435 x 15/ 455 x15
Standing Uni lateral Curl
45 x 15/ 55 x 15/ 60 x 15/ 60 x 15/ 55 x 15
Seated Leg Curl
90 x 10/ 70 x 15/ 70 x 15/ 70 x 15/ 70 x 15
Seated Calves
150 x 15/ 200 x 15/ 200 x 15/ 200 x 15/ 150 x 15
Horizontal Calves
300 x 15/ 330 x 15/ 350 x 15/ 370 x 15 ds 310 x 10 ds 270 x 8
Diet- 1710 cals/ 89 carb/ 48 fat/ 226.5 pro
BB