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bamazav
06-10-2009, 06:03 AM
6/09/09
I am back at it for a week. Next week I have to go to our General Assembly. I am not sure what I will be able to do, training wise, while there. I returned to my own equipment and boy what a difference. Though I went lower than my last workout, it has been almost two weeks since my last heavy lift, it still felt great.

Squats
5 x 5 x 145 - I focused on going as deep as possible. What a feeling!

Lunges
3 x 8 x 20 - I could do these BW and they would still kill me. I hate lunges.

Leg Curls
1 x 12 x 50
1 x 10 x 50
1 x 7 x 50

Standing Curls
5 x 5 x 20

Cable Curls
3 x 8 x 40

Swiss Ball Crunches
3 x 10 x BW - rest paused

I will try to catch up on my log. I have been doing Baby Got Back and will bring things up to date with this routine.

bamazav
06-11-2009, 11:52 AM
I am still developing and working on different areas. I have never been able to chins or pull ups, even when I was a skinny college kid. I started the first set with two chins and the second set with one. Progress, albeit slow progress.

Jump Chins
4 x 5
1 x 2 - I ran out of gas on the last set

Lying DB Pullovers - I have been doing Lat Pulldowns in the last 4 routines I have done, I wanted to try something different for a few weeks

3 x 8 x 20# each

Standing Dumbbell Press
5 x 5 x 35#

Cable Upright Rows
3 x 8 x 90#

Seated Calf Raises
3 x 12 x 35

Standing Cable Crunches
3 x 10 x 40

I find myself getting impatient, wanting to see some kind of change daily. I have seen gains and body comp changes, but am anxious to see something more serious. I am trying to push the weights up.

bamazav
06-12-2009, 12:33 PM
Romanian Deadlifts
5 x 5 x 185#
superset with Decline DB Bench Press
5 x 5 x 35#

Good Mornings I concocted a little apparatus to help me learn this form. Today I added weight to the bar
3 x 8 x 65#

Cable Pressdowns
1 x 8 x 50#
1 x 7 x 50#
1 x 3 x 50#

Leg Extensions
3 x 20 x 50#

Kneeling Cable Crunches
3 x 10 x 40#

bamazav
06-23-2009, 02:04 PM
I was in Orlando last week for our General Assembly. I was able to get two workouts in, though not my BGB workouts. I had never used Cybex machines before, but was able to get a decent workout in, though not able to squat or deadlift.

Today I started back my routine. I feel like it has been weeks since I have worked out. I am going to have to work back into my regular workout routine. Between everyone beign home for the summer and the dogs tearing everything up, things have been crazy.

My weights were down, but I worked on speed and depth, after reading some on Westsides Dynamic Method. I focused on good form, depth in the squat and lifting quickly. Similar to Waterbury's "Huge in a Hurry." Due to work schedule, I didn't do all of the accessory work today.

Squats
5 x 5 x 135 - fast tempo, good form, deep squats

Lunges
3 x 7 x 30 - Why do I hate these so much?

Incline Curls
5 x 5 x 30

Cable Curls
3 x 8 x 30

I have put a few pounds back on around the mid section, not where I had hope to get bigger. While I am wanting to build stronger and bigger muscles, I am wanting to get leaner around the middle. Now that I am not having to eat out so much and am done traveling, it is back on the clean diet.

bamazav
06-25-2009, 05:38 PM
Jump Chins
5 x5 x BW
Standing Dumbbell Press
5 x 5 x 35

Dumbbell Pullover
3 x 8 x 35
Cable Upright Row
3 x 8 x 50

Standing Cable Crunches
3 x 10 x 35

I have been using supersets to speed things up due to time constraints. After being out of commission for the better part of two weeks, my weights are low. I am still doing Baby Got Back, but looking at starting a new routine. Any suggestions?

benno
06-26-2009, 02:22 AM
Stick with BGB ! Dont change your program :tuttut:, you've barely given it a go.... Ive nearly completed my 4th week on BGB and im seeing great results.. Best of luck..

Benno.

bamazav
06-26-2009, 02:17 PM
Thanks Benno, actually I am into my 8th week with BGB. ( I had been journaling on a different site, just started journaling here) I like it, have tweaked the curls and tricep work a bit (just to change things up). Since I have been out of the garage/gym a lot over the last few weeks, I need to up intensity and weight. I supersetted everything today, that helps in my quest to lose this last bit of belly fat.

Romanians Deads
5 x 5 x 165
Dumbbell Skull Crushers
5 x 5 x 20

Good Mornings
3 x 8 x 95
Cable Pushdowns
3 x 8 x 30

Leg Extensions
3 x 12 x 50
Kneeling Cable Crunches
3x 12 x 30

bamazav
06-29-2009, 03:14 PM
Man it is hot here. Working out in a garage with no air conditioner is no fun. The dogs go crazy so I can't open the big door, so the brick under the bottom to create a cross flow had to do.

BGB Day 1 of week 11 - wow, didn't realize I had been at this routine that long.

Rack Pulls
5 x 5 x 215

Bent Over Rows
3 x 8 x 135

Low Incline DB Press
5 x 5 x 35

Flat Flies
3 x 8 x 25

Standing Calf Raises
3 x 10 x 135

Swiss Ball Russian Twists
3 x 10

Swiss Ball Cable Crunches
3 x 10 x 30

Reverse Hypers
3 x 5 x 30

bamazav
06-30-2009, 02:33 PM
Squats
5 x 5 x 155 - went deep on all 25, last few were tough to get out of
Standing Hammer Curls
5 x 5 x 35

Lunges
2 x 8 x Olympic Bar on shoulder
Cable Curls
2 x 8 x 40

Leg Curls
3 x 10 x 50
Kneeling Cable Crunches
3 x 10 x 40

benno
07-01-2009, 09:10 AM
Squats
5 x 5 x 155 - went deep on all 25, last few were tough to get out of
Standing Hammer Curls
5 x 5 x 35

Lunges
2 x 8 x Olympic Bar on shoulder
Cable Curls
2 x 8 x 40

Leg Curls
3 x 10 x 50
Kneeling Cable Crunches
3 x 10 x 40

Found ya! :hello:

Good job on the squats mate, good to see your working on getting good depth. The weight will shoot up in no time.

bamazav
07-02-2009, 01:19 PM
Tried a pre-workout drink that bloated me something fierce, never again.

Chins/Jump Chins
4 x 5
1 x 4 - failed on 5th
Standing Dumbbell Press
4 x 5 x 40#
1 x 3 x 40# - failed on final reps

Single Dumbbell Pullovers
3 x 8 x 40#
Cable upright Row
3 x 8 x 50#

Standing Cable Crunches
3 x 10 x 50#

bamazav
07-03-2009, 12:50 PM
Romanian Dead lifts
5 x 5 x 185

Good Mornings
3 x 8 x 105

Leg Extensions
3 x 15 x 50

Skull Crushers - Had to lower weight after I nearly literally crushed my skull when my right arm gave out.
2 x 5 x 30
3 x 5 x 25

Cable Pressdowns
3 x 8 x 35

Kneeling Cable Crunches
3 x 10 x 40

I hope everyone has a great 4th of July!

bamazav
07-06-2009, 07:01 AM
Chris Mason created this routine for some folks over at the TNT forum on MH. I am calling it:

Mason's Mayhem:

Squats I started too heavy for a first thing in the morning new lift
1 x 3 x 205
1 x 3 x 185

Hack Squat
1 x 13 x 95 - went to failure as per the directions

Leg Extensions
1 x 15 x 95 - again to failure

Close Grip Bench
2 x 10 x 65

Low Incline Dumbbell Press
2 x 10 x 25 - did not go to failure, instead did two sets with a tad left in the tank

Curl Grip Chins
2 x 5 - with some assistance

Standing Calf raises - too light on these
2 x 15 x 95

Kneeling Cable Crunches
2 x 15 x 45

Due to my schedule I am needing to move back to ta three day routine. I am trying this one while I sort out my thoughts and figure out what I should do next.

benno
07-06-2009, 07:03 AM
Chris Mason created this routine for some folks over at the TNT forum on MH. I am calling it:

Mason's Mayhem:

Squats I started too heavy for a first thing in the morning new lift
1 x 3 x 205
1 x 3 x 185

Hack Squat
1 x 13 x 95 - went to failure as per the directions

Leg Extensions
1 x 15 x 95 - again to failure

Close Grip Bench
2 x 10 x 65

Low Incline Dumbbell Press
2 x 10 x 25 - did not go to failure, instead did two sets with a tad left in the tank

Curl Grip Chins
2 x 5 - with some assistance

Standing Calf raises - too light on these
2 x 15 x 95

Kneeling Cable Crunches
2 x 15 x 45

Due to my schedule I am needing to move back to ta three day routine. I am trying this one while I sort out my thoughts and figure out what I should do next.

Interesting looking routine this. Why did u stop doing BGB? :(

bamazav
07-06-2009, 11:35 AM
I may return to BGB. My schedule for the summer is more condusive to a three day routine than a four day routine. I was finding it difficult to recover sufficiently when I challenge the weight or reps. My right shoulder has been sore and I am hoping a little more time between workouts will help. I like BGB. I have thought about doing it as a MWF workout but am not sure about how to work that.

bamazav
07-06-2009, 02:57 PM
xtian - how about hang cleans on vertical day? I do these from time to time for the 5x5 and I love what they've done for my upper body development, particularly through the shoulders and upper trap area.

Progress - I like the way you think. Go for it.

Laxman - I have a number of friends cycling through the programme like this:
Week 1: workouts 1 2 3
Week 2: workouts 4 1 2
Week 3: workouts 3 4 1
Week 4: workouts 1 2 3

You may find this works quite well as a compromise.

I knew I had seen a three day version of BGB. Praise the Lord. I start on Wednesday, sorry Chris. I like BGB too much.

bamazav
07-08-2009, 07:07 AM
Not only have I switched to a three day routine, I am trying to move back to morning training. I have found far less conflicts when I train in the morning. The downside is trying to figure out the nutrition aspects of the preparation and training. Today I did not eat anything, but tried a pre-workout drink. I am a little more alert, but did not notice anything else that would be helpful. I struggled with energy and strength today. Friday, I will have some thing to eat about an hour before I head to the garage.

BGB - Squat Day

Squats
1 x 5 x 95
1 x 5 x 115
1 x 3 x 135
Working Sets
4 x 5 x 185
1 x 2 x 185 - form broke down significantly and I could not pushout three more squats

Lunges with Bar
2 x 8 x Bar

Leg Curls
2 x 10 x 50

Incline Curls - worked on full extension and slowed the tempo down
5 x 5 x 25

Cable Curls
2 x 8 x 40

Swiss Ball Crunches
2 x 15

My energy was zippo today.

bamazav
07-10-2009, 08:58 AM
Today was a better workout. May have been because this was an upper body workout. Tried a couple new movments that I hope will help my shoulder a bit. I also superset everything to move along faster.

Assisted Chin Ups
5 x 5 x BW
Arnold Press - First time with this. I think I found a new press favorite. I loved the rotation and lack of pain from these. Since it was first time, I went a little lighter.
5 x 5 x 25#

Dumbbell Pullover
3 x 8 x 35#
Standing Side Laterals
3 x 8 x 10#

Standing Calf Raise
3 x 10 x 165#
Standing Cable Crunch
3 x 10 x 40#

bamazav
07-13-2009, 11:24 AM
I had a good weekend of rest. During the weekend, I decided to try something different to shake things up. Oh, I am still working through BGB, though three days a week for now, but I am doing five minutes of glory for the secondaries. The heavy lift 5 x 5 movements will remain the same, just superset. The secondary movements are then superset in twos and done, in 5 minute sets. I had hoped to do 10 minute sets but very quickly saw that either I chewed off more than I could chew or I started too heavy ( I think it was the former). I will work to increase the number of reps per time period until I can get 50+ reps in the five minute period.

Today looked like this:
BGB Day 4

Superset A - 5 x 5's
Romanian Deadlifts - 5 x 5 x 195
Bench Dips 5 x 5 x BW - next time I will add 25#

5 min of Glory A
Good Mornings - 5 min - 32 total reps at 65#
Cable Pushdowns - 5 min - 32 total reps at 20 #

5 min of Glory B
Leg Extensions - 5 min- 40 total reps at 35#
Kneeling Crunches - 5 min- 40 total reps at 20 #

I kept weights toward light end, as this was the first time with this experiment. I felt good afterward. It was fun to see how much I could do before the timer went off. Wednesday will be squat and bench day, I am curious to see how I do after those two movements.

bamazav
07-15-2009, 08:00 AM
Today was an early workout (7:30 am) due to an odd schedule with lots of meetings. I went back to the bench press, as I have been studying the form issues and wanted to try it. I was focusing on correct form but feel that something is still not right. Since I train alone, well I do have the dogs with me, it is hard to know if I am doing things correctly. As such, I find there are some movements I just don't feel comfortable about and the bench is one of them. I am still feeling as though I am working with all arm. Until I can get someone to work with me, in person, I will be doing alternatives to the bench.

Straight Sets due to set up limitations:
Rack Pulls
5 x 5 x 220

Bench Press
3 x 5 x 125
1 x 3 x 125
1 x 2 x 125 Form really broke down on last two sets. My rack doesn't really help as the high pin is not set in a way that is helpful to unracking a bench press.

5 Minutes of Glory - I was gassed after 3 minutes - superset
Bent Rows
32 total reps at 125#
Incline Dumbbell Raises
31 total reps at 25#

Standing Cable Crunch
2 x 10 x 40#

Time got me and I wasn't able to fit in my second 5 minutes of Glory set.

bamazav
07-17-2009, 03:21 PM
Today's workout was interesting. I have learned a lot about myself and my training in last few days. I have determined that by switching from a 4 day schedule with only one day rest during the week to a three day MWF schedule affects my load progressions. What it means is that my heavy lifts are spread out further apart, making progression a little slower. Today was evidence of my theory. 5 minutes of glory sets are supersets done for 8 reps or until form breaks down, done as quickly as possible with good form, alternating movement for 5 total minutes.

Back Squats
3 x 5 x 190 - Form broke down very quickly, it has been at least a week since my last squat. I did not want to force out two more sets with bad form.

5 minutes of Glory superset a - This was tough to get through, needed rest breaks.
Lunges - 20lbs - 23 total reps both legs
Incline Curls - 20 lbs - 24 total reps

5 minutes of Glory superset b
Leg Curls - 35lbs - 32 total reps
Cable Curls - 30lbs - 32 total reps

5 minutes of Glory superset c
Swiss Ball Crunches - 34 total reps
Reverse Hyper-extensions - 10lbs - 28 total reps

Between the heat and the intensity, this was as closed to getting sick as I have come in a long time. Overall, while disappointed on the strength element of this session, I was pleased with the overall workout.

bamazav
07-20-2009, 06:58 AM
Early session today. This week is going to be weird, hopefully I can get everything in.

5 x 5's
Assisted Chins
5 x 5
Arnold Presses
5 x 5 x 35#

5 Minutes of Glory
Lying Pullovers
32 total reps with 35#
Shrugs
32 total reps with 35# each hand

It had been almost a year since the last time I did shrugs. It is amazing how quickly your grip can fail and you can forget how to shrug. You would think that shrugging would be easy to do correctly, but when you are working speed and time as well as with weight, form goes quickly.

Standing Cable Crunches
3 x 15 x 30

I just wasn't in the mood to load the bar for Calf Raises today. I have noticed that they are the one area that has seen some great progress, thanks to all the squats and various deadlifts.

bamazav
07-22-2009, 03:53 PM
BGB

Romanian Deads
5 x 5 x 195#
DB Skull Crushers
5 x 5 x 25#

Good Mornings - Didn't feel right today, form was a little off, will go lighter next time to work on form some more
3 x 8 x 135#

5 Minutes of Glory
Leg Extensions
48 reps at 35#
Cable Pressdowns
48 reps at 30#

Kneeling Cable Crunches
3 x 10 x 30#

benno
07-24-2009, 03:38 AM
Good to see ur still giving BGB a good go bro. Looking good mate, remenber persistance and patience. You'll get the results.

bamazav
07-24-2009, 06:34 AM
I just tweaked it a bit. Ran it by Built last week and she said my tweaks looked interesting and she looked forward to hearing what happens.

bamazav
07-25-2009, 06:02 PM
Was in DC site seeing and going to a Washington Nationals game. I didn't get a chance to workout, though I walked a ton.

bamazav
07-27-2009, 08:56 AM
Today was a good but tough session. It has been super hot and humid lately so I tried to train early. It was still hot and humid adn the garage just holds it in. If the dogs wouldn't bolt, I would open the big door.

I am trying to find a press movement that doesn't bother my shoulder. Today I did floor presses. While my rack works, I need a platform to bring me up off the floor about an inch and a half to make them work better. I liked doing them, did them straight legged.

This was also the toughtest 5 minutes of Glory yet. I focused on form with the bent over rows. I had read that the Russians would literally put their heads on a table to keep their form. I set an imaginary table and focused on keeping my head on it, made them a lot tougher.

BGB

Strength Elements
Rack Pulls
5 x 5 x 205 - had some minor back rounding on last few pulls. I need to watch form
Floor Presses
5 x 5 x 105 - Still have some questions about form with these. Elbows out or in? Do I retract shoulders?

5 Minutes of Glory
Bent Over Rows
31 total reps with 105lbs
Incline Dumbbell Press
28 total reps with 25 lbs - I was amazed how quickly my arms quit on me.

Standing Cable Crunches
3 x 10 x 30

bamazav
07-29-2009, 03:26 PM
Gonna finish out this week then deload and work on some shoulder rehab. Today was shorter than other sessions, but I am still wiped out.

Squats - Focused on BTG (butt to the ground) motion. Went as deep as possible and tried to explode out of the hole. Felt great
5 x 185
4 x 185
5 x 185
4 x 185
4 x 185

DB Preacher's Curls - I have never done these before. No body for leverage makes them harder than they look
5 x 5 x 25

5 Minutes of Glory
Leg Curls - 50 lbs - 28 total reps
DB Hammer Curls - 25 lbs - 28 total reps

Kneeling Cable Curls
3 x 10 x 30lbs

bamazav
07-31-2009, 01:01 PM
BGB Worked out after doing some yard work. It was extremely hot in the garage, but tolerable. I was given the privilege of helping my 13 yr old daughter begin to train. Today was a lighter upper body day.

5 x 5 Superset
Chins - assisted
5 x 5
Arnold Presses
5 x 5 x 25

5 minutes of Glory
DB Pullover
30 total reps at 25 lbs
DB Side Laterals
30 total reps at 10 lbs

Standing Calf Raises - Off 2 x4 block
3 x 10 x 95
Standing Cable Crunches
3 x 10 x 35

I am going to take a week or two and just work on some shoulder work. I am wanting to eliminate the pain in my right shoulder. I will be using the Diesel Crew's Shoulder Rehab routine.

bamazav
08-03-2009, 03:28 PM
After a good weekend with my shoulder, I decided to work on strength and form of basic movements. To accomplish this I am going to do Bill Starr's 5 x 5 for the next few weeks. The only tweaking I will be doing is with the accessory exercises and weights.

Heavy Day

Squats
1 x 5 x 70
1 x 5 x 95
1 x 5 x 115
1 x 5 x 135
1 x 5 x 150

Bench Press - Form actually felt pretty good. I am really trying to get these down right
1 x 5 x 55
1 x 5 x 70
1 x 5 x 85
1 x 5 x 95
1 x 5 x 115

Pendley Row - While I couldn't lift as much weight as a normal row, I felt a lot better about the form with these. I did over estimate my weights a bit, so had to back off.
1 x 5 x 85
1 x 5 x 105
1 x 5 x 125
2 x 5 x 135

Reverse Hyper Extension
2 x 8 x 20

Kneeling Cable Crunch
3 x 10 x 40

bamazav
08-05-2009, 05:58 PM
Starr 5 x 5

Light Day

Squats
1 x 5 x 75
1 x 5 x 90
2 x 5 x 110

Military Press
1 x 5 x 55
1 x 5 x 65
1 x 5 x 75
1 x 5 x 90

Deadlift
1 x 5 x 90
1 x 5 x 110
1 x 5 x 130
1 x 5 x 150

Standing Cable Crunch
3 x 10 x 40

Swiss Ball Russian Twist
3 x 10

benno
08-06-2009, 07:33 AM
Starr 5 x 5

Light Day

Squats
1 x 5 x 75
1 x 5 x 90
2 x 5 x 110

Military Press
1 x 5 x 55
1 x 5 x 65
1 x 5 x 75
1 x 5 x 90

Deadlift
1 x 5 x 90
1 x 5 x 110
1 x 5 x 130
1 x 5 x 150

Standing Cable Crunch
3 x 10 x 40

Swiss Ball Russian Twist
3 x 10

Bill starr 5x5 hey? Good work man, really looking forward to seeing your progress through this program. All the best!

bamazav
08-07-2009, 03:30 PM
Starr 5 x 5

Medium Day

Squats
1 x 5 x 80
1 x 5 x 100
1 x 5 x 120
1 x 5 x 140
1 x 3 x 160
1 x 8 x 120

Bench Press
1 x 5 x 60
1 x 5 x 75
1 x 5 x 90
1 x 5 x 110
1 x 3 x 125
1 x 8 x 95

Pendley Rows
1 x 5 x 75
1 x 5 x 85
1 x 5 x 105
1 x 5 x 120
1 x 3 x 140
1 x 8 x 105

Swiss Ball Crunches
3 x 10

Tricep Cable Pulldowns
3 x 8 x 30

bamazav
08-10-2009, 02:47 PM
Starr 5 x 5

Heavy Day

Squats
1 x 5 x 80
1 x 5 x 100
1 x 5 x 120
1 x 5 x 140
1 x 5 x 160

Bench Press
1 x 5 x 60
1 x 5 x 75
1 x 5 x 90
1 x 5 x 105
1 x 5 x 120

Pendley Row
1 x 5 x 70
1 x 5 x 85
1 x 5 x 105
1 x 5 x 120
1 x 5 x 140

Standing Cable Crunch
3 x 10 x 35

Reverse Hypers
3 x 5 x 30

bamazav
08-13-2009, 07:55 AM
Starr 5 x 5

Light

Squats
1 x 5 x 80
1 x 5 x 100
2 x 5 x 120

Military Press
1 x 5 x 55
1 x 5 x 70
1 x 5 x 80
1 x 5 x 95

Deadlift
1 x 5 x 100
1 x 5 x 120
1 x 5 x 140
1 x 5 x 160

Hanging Knee Raises
3 x 5

Kneeling Cable Crunches
3 x 10 x 30

bamazav
08-14-2009, 02:39 PM
Starr 5 x 5

Medium

Today was a good workout. I focused on slowing down the negatives and exploding on the lift. I only had one lift that I really struggled with, but it has been my weakest lift thus far.

Squats
1 x 5 x 85
1 x 5 x 105
1 x 5 x 125
1 x 5 x 145
1 x 3 x 170
1 x 5 x 135

Bench Press
1 x 5 x 60
1 x 5 x 75
1 x 5 x 90
1 x 5 x 110
1 x 2 x 125 - I could not go up past 3/4
1 x 5 x 95

Pendley Rows
1 x 5 x 70
1 x 5 x 90
1 x 5 x 105
1 x 5 x 125
1 x 3 x 145
1 x 5 x 110

Tri/Bi superset

Cable Curls
5 x 5 x 35
Tricep Pulldowns
5 x 5 x 35

Swiss Ball Crunches
3 x 10

bamazav
08-17-2009, 07:04 PM
Starr 5 x 5

Heavy

Squats
1 x 5 x 85
1 x 5 x 105
1 x 5 x 125
1 x 5 x 145
1 x 5 x 170

Bench Press
1 x 5 x 60
1 x 5 x 75
1 x 5 x 90
1 x 5 x 110
1 x 5 x 125

Pendley Row
1 x 5 x 70
1 x 5 x 90
1 x 5 x 105
1 x 5 x 125
1 x 5 x 145

Reverse Hyperextension
2 x 8 x 35
1 x 6 x 35

Swiss Ball Crunches
3 x 10

Good workout. I usually do not workout at night, but due to Band Camp responsibilities I had to make a change. I kind of liked it. I am worn out, but it is a good worn out. I went deep into the hole on the squats, the last five, though lower than my 5 rep max, were tough because I went so deep. They are getting tougher as I focus on going deep and keeping good form. The bench felt better, still working to figure out how best to work them with my rack. My right shoulder is still acting up, may forgo the Bench Presses in favor of dumbbells if it keeps acting up. The Pendleys are fun, harder than normal rows. I envision leaning my head on the edge of the table and trying to keep it there throughout the row. This seems to help my form.

benno
08-18-2009, 05:23 AM
Good workouts man, looks like everything is coming on nicely.

bamazav
08-19-2009, 07:11 PM
Starr 5 x 5

Light

Squats
1 x 5 x 85
1 x 5 x 105
2 x 5 x 125

Standing Arnold Press My right shoulder is still acting up. The Military/Shoulder Presses seem to irritate it. Arnolds do not seem to bother my shoulder, I think it is the rotation in them.
1 x 5 x 10
1 x 5 x 20
3 x 5 x 30

Deadlift
1 x 5 x 105
1 x 5 x 125
1 x 5 x 145
2 x 5 x 170 - two sets, just because I could

Superset of Ab work - Standing Cable Crunches and Kneeling Cable Crunches
2 x 10 x 40lbs

bamazav
08-21-2009, 07:35 PM
Starr 5x5

Medium

Squats
1 x 5 x 95
1 x 5 x 110
1 x 5 x 135
1 x 5 x 155
1 x 3 x 180
1 x 8 x 135

Bench Press
1 x 5 x 65
1 x 5 x 80
1 x 5 x 95
1 x 5 x 110
1 x 3 x 130
1 x 8 x 95

Pendley Rows
1 x 5 x 75
1 x 5 x 90
1 x 5 x 110
1 x 5 x 130
1 x 3 x 155
1 x 8 x 115

Superset of Hammer Curls
2 x 8 x 30
Tricep Pulldowns
2 x 8 x 40

bamazav
08-24-2009, 08:24 PM
Starr 5x5

Heavy Day

Squats - Went deep and worked on my push out of the whole, I have done more than this before, but this seemed hard.
1 x 5 x 95
1 x 5 x 110
1 x 5 x 135
1 x 5 x 155
1 x 5 x 180

Bench Press - This is probably my worst lift. I have found that keeping elbows in, powerlifter style does not seem to bother my shoulder much.
1 x 5 x 65
1 x 5 x 80
1 x 5 x 95
1 x 5 x 110
1 x 3 x 130 - my elbows flared out, form broke down. On third rep, I came down, but was not able to retract shoulders and was unable to lift it again.

Pendley Row - Is it just me or are these just hard to do?
1 x 5 x 75
1 x 5 x 90
1 x 5 x 110
1 x 5 x 130
1 x 5 x 150 - Hard to get through, but gutted out the last three reps.

Reverse Hypers
4 x 5 x 30

Swiss Ball Crunches
3 x 10 x BW

bamazav
08-26-2009, 01:10 PM
Been frustrated last few days over my weight. I was working on losing some weight since my low of 185 (I am 6'3" btw). I was shooting for 180 and wanting to lower body fat. I have tried not to look at the scale, but made the mistake of climbing on. I am up another 5 pounds. That would make an increase of 15 since January. I know some is muscle, just wish I could see it. It is sad that my genetics have made my calves my best looking body part. At any rate, I am eating pretty clean, but have been carb cycling of late. I wonder if I am carb sensitive. I wish I could blame it on calories, but I am doing good to get to maintenance level most days. Enough whining.

Starr 5 x 5

Light Day

Squat
1 x 5 x 95
1 x 5 x 110
1 x 5 x 135
1 x 5 x 135

Arnold Press
4 x 5 x 30
1 x 5 x 35

Deadlift
1 x 5 x 110
1 x 5 x 135
1 x 5 x 155
1 x 5 x 180

Standing Cable Crunch
3 x 10 x 40

Pullthru
3 x 10 x 40

bamazav
08-28-2009, 07:33 PM
Starr 5 x 5

Medium

Squats
1 x 5 x 95
1 x 5 x 115
1 x 5 x 140
1 x 5 x 165
1 x 3 x 190
1 x 8 x 145

Bench Press
1 x 5 x 65
1 x 5 x 85
1 x 5 x 100
1 x 5 x 115
1 x 3 x 135
1 x 8 x 100

Pendlay Rows
1 x 5 x 75
1 x 5 x 95
1 x 5 x 115
1 x 5 x 135
1 x 3 x 155
1 x 8 x 115

Superset
Standing Cable Crunches and Face Pulls
3 x 8 x 40

bamazav
09-01-2009, 07:28 AM
Starr 5 x 5

Heavy

Last full day before school events begin to kick in. Had a shortened workout, eliminating the accessory exercises.

Squats
5 x 95
5 x 115
5 x 145
5 x 165
5 x 190

Bench Press - still needs work
5 x 65
5 x 85
5 x 100
5 x 115
1 x 135 - failed on second rep
5 x 125

Pendley Rows
5 x 75
5 x 95
5 x 115
5 x 135
5 x 155

bamazav
09-02-2009, 06:23 AM
Starr 5 x 5

Light Day

Squats
5 x 95
5 x 115
5 x 140
5 x 140

Standing Arnold Presses
4 x 5 x 35

Deadlifts
5 x 115
5 x 140
5 x 165
5 x 190

Kneeling Cable Crunches
3 x 10 x 40

bamazav
09-04-2009, 09:32 AM
Starr 5x 5

Medium

Squats
5 x 100
5 x 125
5 x 150
5 x 175
3 x 200
8 x 150

Bench Press
5 x 70
5 x 85
5 x 105
5 x 120
3 x 135
8 x 105

Pendley Row
5 x 80
5 x 100
5 x 120
5 x 140
3 x 160
8 x 120

Lat Pulldowns
8 x 50
2 x 8 x 70

DB Preacher's Curls - I have determined that I hate these
8 x 30
5 x 30

Tricep Pulldowns - My arms were worn out by this time
2 x 5 x 50

Now that school is kicking back in I can move back to my morning workouts. I need to figure out my morning eats. I know I need to eat something pre-workout, but I don't do well on a full stomach either. This morning I had oats and protein, but still felt a it weak.

bamazav
09-07-2009, 09:36 AM
Starr 5 x 5 - Week 6

Heavy

Squats
5 x 100
5 x 125
5 x 150
5 x 175
5 x 200

Bench Press - A troublesome lift for me. I finally broke a plateau
5 x 70
5 x 85
5 x 105
5 x 120
5 x 135

Pendley Row
5 x 80
5 x 100
5 x 120
5 x 140
5 x 160 - PR

Reverse Hyperextension
3 x 8 x 30

Reverse Incline Crunch
2 x 8
1 x 5

bamazav
09-09-2009, 07:27 AM
Horrible session today. No energy at all. It was tough all the way around. Squatting so often is taking a toll. I love squats and deads but am having a tough time recovering on this routine.

Starr 5x5

Light

Squats
5 x 100
5 x 125
5 x 150
5 x 150 - these felt like the 200 I did the other day. I really mean it, I was worthless today.

Arnold Presses
5 x 30
5 x 30
5 x 35
5 x 35

Deadlifts
5 x 135
5 x 150
5 x 175 - dog ran under bar as I was setting it down, I think she will stay away from me for a while. Scared her more than anything (PETA Disclaimer- No animals were hurt or maimed during the course of this workout.)
5 x 200

Short session, but I had no gas today.

bamazav
09-11-2009, 05:52 AM
NEVER FORGET!!!!!

I am going to take an extra day to recover. My major joints are recovering slow this week. I will return on Monday with a revamped routine.

bamazav
09-16-2009, 06:45 AM
Was lazy and didn't post Monday.

Today has convinced me that I am more of a full body/5x5 type of guy than the hypertrophy focused type of training. Day two of my Rest/Pause trial is over but has me feeling like something is missing. I am not sold on the isolation exercises, I miss my compound/full body movements. More than likely it is because I am not moving as much weight as others, but at any rate I will return to a 5 x 5 based routine on Monday (I want to finish this week with the Rest/Pause routine).

Today's Numbers

Alt. Curls 20lbs- I do not do many curls, except as an accessory here and there.
33r/p reps - This weight was too light

Hammer Curls - 20 lbs
19 r/p reps

Standing Calf Raises - Hilding at the top - 135lb
12 reps

Lying leg Curls - 50lb
22 r/p reps

Squats
7 x 135
16 x 95

Friday I will complete this week, considering it a sort of deload, and then I will begin the Starr/Pendley 5 x 5

benno
09-17-2009, 09:42 PM
Bama!

Get on those big compounds man, i wanna see those numbers SHOOOTTT up. :) Im a lover of the 5x5 after doing it for my first week! Its time to get massIF.

bamazav
09-18-2009, 07:44 AM
Today was my last day on filler work before beginning, rather restarting, my 5 x 5. I basically wanted to give my new power hooks a new try. If you do a lot of dumbbell work, I recommend these - http://www.bodybuilding.com/store/cp/ph.html

Squats
warm up sets
5 x 95
5 x 115
5 x 135
Working Sets
3 x 5 x 150

Incline DB Press
5 x 20
3 x 10 x 25

Flat DB Press
10 x 25
2 x 8 x 25

Incline DB Press
3 x 8 x 25

Standing Cable Crunch
3 x 10 x 45

Fun session, good wind down. I am looking forward to Monday.

benno
09-20-2009, 11:41 PM
Today was my last day on filler work before beginning, rather restarting, my 5 x 5. I basically wanted to give my new power hooks a new try. If you do a lot of dumbbell work, I recommend these - http://www.bodybuilding.com/store/cp/ph.html

Squats
warm up sets
5 x 95
5 x 115
5 x 135
Working Sets
3 x 5 x 150

Incline DB Press
5 x 20
3 x 10 x 25

Flat DB Press
10 x 25
2 x 8 x 25

Incline DB Press
3 x 8 x 25

Standing Cable Crunch
3 x 10 x 45

Fun session, good wind down. I am looking forward to Monday.

Bama, nice power hooks bro, they look handy :) Would make life much easier when pressing big D/Bs...

Looking forward to seeing todays workout!

bamazav
09-21-2009, 07:57 AM
Ahhhhhhhhh. You know what it feels like when you get back home after a long trip. That is how today's session felt. I guess I really am addicted to the 5 x 5 format.

Starr/Pendlay 5 x5

Squats
4 ramped warm up sets
Working sets
5 x 5 x 150

Bench Press
5 x 80
5 x 85
5 x 95
5 x 100
5 x 105

Pendlay Rows
5 x 105
5 x 110
5 x 115
5 x 120
5 x 130

Kneeling Cable Crunches
3 x 8 x 50

Reverse Hyper-Extensions
2 x 8 x 25 - went light to focus on the extension, I needed this. Great exercise for the lower back

bamazav
09-21-2009, 08:43 AM
Bama, nice power hooks bro, they look handy :) Would make life much easier when pressing big D/Bs...

Looking forward to seeing todays workout!

The power hooks are great. They are located in Hawaii, I would think they could ship your way. Pick up a pair.

benno
09-22-2009, 10:49 PM
Ahhhhhhhhh. You know what it feels like when you get back home after a long trip. That is how today's session felt. I guess I really am addicted to the 5 x 5 format.

Starr/Pendlay 5 x5

Squats
4 ramped warm up sets
Working sets
5 x 5 x 150

Bench Press
5 x 80
5 x 85
5 x 95
5 x 100
5 x 105

Pendlay Rows
5 x 105
5 x 110
5 x 115
5 x 120
5 x 130

Kneeling Cable Crunches
3 x 8 x 50

Reverse Hyper-Extensions
2 x 8 x 25 - went light to focus on the extension, I needed this. Great exercise for the lower back

Good to see your enjoying the 5x5 :)

Thats a great start man, work into it! Remenber progression is the keyyy.

Haha hawaii is miles away for me, the shipping would be expensive i'd say :) I accually havent used D/B's for a very long time. Would be interesting to see what i could do on them now since im improved my benching quite a bit. And yeah hypers i do like aswell :)

bamazav
09-23-2009, 08:11 AM
Good to see your enjoying the 5x5 :)

Thats a great start man, work into it! Remenber progression is the keyyy.

Haha hawaii is miles away for me, the shipping would be expensive i'd say :) I accually havent used D/B's for a very long time. Would be interesting to see what i could do on them now since im improved my benching quite a bit. And yeah hypers i do like aswell :)

True Hawaii is miles from you, but it is closer than I am.

bamazav
09-23-2009, 08:17 AM
Starr/Pendlay 5 x 5

Squats
5 x 5 x 135

Chins and Jump Chins - did these in between squat sets
5 x 5 - Did first three as actually chins a new record for me.

Incline Bench Press
5 x 5 x 100

Deadlifts from Rack - as I was lifting, I think I finally figured out how I can lift from the floor in my limited space. If I raise the cross bar to its highest point (my rack limits how high it can go), I think I can lift from the floor under it. Will have to try it out sometime.

5 x 5 x 150

Did a little ab work as my warm up, nothing spectacular or note worthy. One of those days where I was struggling to find energy.

bamazav
09-25-2009, 07:31 AM
Starr/Pendlay 5x 5 Day Three

I forgot to put the filter in the coffee maker, so I woke up to a huge mess and not drinkable coffee. Made it through the session without it.

Squats
5 x 130
5 x 135
5 x 145
5 x 155
5 x 160

Bench Press
5 x 5 x 95

Pendlay Row
5 x 5 x 120

DB Curls
5 x 25
2 x 8 x 25

Face Pulls
3 x 8 x 30

Tonnage for the Day: 10, 245
Tonnage for the Week: 35,445

Things to work on:
Sleep - only getting between 5 -6 hours, on a good day
Diet - I have strayed from my clean eating a bit too much this week. It was too hard to pass up the pancit and lumpia. I was carb loading on training days and going low low on off days, but am finding it is too much. For now, one load day and carbs only around training. This will be more like the TNT D plan from the TNT Workout/Diet.

bamazav
09-28-2009, 09:09 AM
Starr/Pendlay Advanced Week 2 Day 1

Total Tonnage for the Day = 10,575

Pre-workout - proats (protein and oats) about an hour before hand, coffee, Banana about 20 minutes before, water, 3g L-Arginine, Powerade Zero during workout.

Warmup: Jumped rope, Russian Twists, Swiss Ball Crunches, Shoulder Rotations, warm up lifts.

Squats
5 x 5 x 165

Bench Press
5 x 95
5 x 100
5 x 105
5 x 110
5 x 115

Pendlay Rows
5 x 115
5 x 120
5 x 130
5 x 135
5 x 145 - Form broke on last two, I lifted back up.

Reverse Hyperextensions
3 x 8 x 25

bamazav
09-30-2009, 08:48 AM
Starr/Pendlay 5 x 5

Warmup: jumping jacks, jump rope, russian twists, back extensions, shoulder rotation routine

Squats
Working Sets - 60 s rest between sets
5 x 5 x 145

Rack Deadlifts - I reset between each rep
5 x 5 x 165

Incline Bench
5 x 5 x 115

Wide Grip Lat Pulldown- worked on good retraction and pullled to chest
3 x 8 x 70

Incline Reverse Crunches
2 x 10

benno
09-30-2009, 11:49 PM
Good workouts Bama, Congratz on the chins PR. Will stay posted.

bamazav
10-02-2009, 11:28 AM
Warm ups: Jump rope, Swiss Ball Crunches, Russian Twists, Jumping Jacks, Shoulder rotations and retractions.

Squats 60 s rest
5 x 145
5 x 155
5 x 165
5 x 170
5 x 180

Bench Press Tri set
5 x 5 x 105 - meant to do 110 but forgot the two 2.5 plates.
Leg Extensions
10 x 45
10 x 65
10 x 75
Lying Leg Curls
8 x 75
5 x 75 rest paused then 3 x 75

Pendlay Row super set
5 x 5 x 135
DB Arnold Presses
5 x 5 x 25

Single DB French Press
3 x 10 x 75

Total Tonnage for the Day: 14,500 Total Reps for the day : 176
Total Tonnage for the Week: 37,380 Total Reps for the week: 374

bamazav
10-05-2009, 09:19 AM
Starr/Pendlay Advanced with adaptations (Red are the adaptations)

Warmups: Jumping Jacks, Shoulder Rotations, Swiss Ball Crunches, warm up lifts.

Squats Superset
5 x 5 x 185
Pull Thrus
5 x 5 x 30

Bench Press Superset
5 x 95
5 x 100
5 x 105
5 x 110
5 x 120
Wide Grip Lat Pulldowns
5 x 5 x 75

Pendlay Rows partial Superset
5 x 115
5 x 125
5 x 130
5 x 140
5 x 145 - I had to grind these out I was getting gassed.
Shrugs
5 x 95
5 x 115
5 x 125

Total Tonnage for the day: 14, 850

bamazav
10-07-2009, 07:07 AM
Monday my form broke on my rows and I tweaked my lower back. After one back surgery already, I am a little back sensitive. I can tell that this is a muscle tweak and not disc related, however, I can't seem to get it to loosen up. I am fine as long as I am straight or bend slowly, but any twisting motion at all is excruciating. I started to squat, first warm up went fine, but each added pound I began to feel. The deadlift was a sure no go, even the empty bar sent pain shooting through my body. Rather than just quit for the day, i was determined to do something.

Leg Extension/ Leg Curls mini superset
2 x 10 x 50 - The leg curls were difficult even at this light weight as they called to use some of the lower back muscles I have hurt.

Incline Bench
3 x 135 PR
4 x 5 x 115
3 x 115

Decline DB Bench
5 x 5 x 35

Inverse Rows (weight bar pull ups with feet on the floor)
3 x 5 x BW

bamazav
10-09-2009, 08:14 AM
Back was feeling better, though not 100%. Decide to press on as it only seems to hurt on weird twists or bends. Since I am not worried as much about my row numbers, I substituted some supported rows to avoid the stress on the back.

Squats
wu - 5 x 115, 5 x 135
Working
5 x 160
5 x 170
5 x 180
5 x 190
3 x 200 rest pause
2 x 200 - I was determined to get five done

Bench Press Super Set
5 x 5 x 120
1 arm DB row, hand on bench
5 x 5 x 35

Chest Supported Cable Row Wide Grip
5 x 5 x 75

Arnolds
2 x 5 x 35
3 x 35

bamazav
10-12-2009, 10:50 AM
My back has been stiff and a bit sore all weekend. I felt I could squat, but decided to continue rows that take stress off the lower back.

Squats - 3 warm up sets ramping up to 195
3 x 5 x 195
2 x 5 x 200 - I have hit 200 before, but never for this many reps.

Bench Press
5 x 110
5 x 115
5 x 120
5 x 130
3 x 135 - Just couldn't get those last two up.

Super Set
Chest Supported Cable Row
5 x 5 x 85
DB High Incline Press
5 x 5 x 35

Flat DB Flyes
5 x 20
5 x 20
5 x 20
8 x 20
5 x 20

Inverse Rows Feet up on Bench BW
5 x 5

bamazav
10-14-2009, 06:35 AM
Abbreviated session today. I have a parishioner having open heart surgery this morning and need to head to the hospital.

Squats
5 x 5 x 165

WG Lat Pulldowns
5 x 5 x 85

Incline Press
4 x 130
2 x 5 x 120

If time allows, I may do another session this evening after Bible Study. If not, then I will be busting it on Friday!

bamazav
10-16-2009, 10:29 AM
Final day in 5x5 as the routine moves to 3x3 next week. Weights are pushed up as reps are lowered. Back is still tight and twingy (yes, I made up that word), so I stuck with the chest supported rows.

Squats
5 x 165
5 x 175
5 x 190
5 x 200
5 x 210 - PR- I have done one rep before but never 5, I think I could have done more.

Legs 100
Leg Extensions
5 x 10 x 55
Lying Leg Curls
5 x 10 x 35
100 total reps, my legs are rubbery as I am not used to this many reps. It was fun though.

Bench Press
5 x 5 x 125 - This is a rep record for me.

Wide Grip Chest Supported Rows
5 x 5 x 90

bamazav
10-21-2009, 01:47 PM
My arm and back felt great today so I decided to push ahead. The Starr/Pendlay Advanced plan only had me doing Deadlifts and Incline Presses today with a a couple accessory lifts to boot, so I took some liberties and changed things up a bit.

Incline Bench
Warm ups
3 x 95
3 x 115
Working Sets
3 x 3 x 130

Rack Deadlifts - Reset after each lift. Takes longer but allows for full movements and tension
Warmups
3 x 135
3 x 185
Working Sets
3 x 3 x 200

Lat Pulldowns seated
5 x 5 x 90

Hammer Curls
3 x 8 x 20

Close Grip Bench - hands on either side of the center knurling
5 x 90
4 x 5 x 105

Overall, I felt good. I was a little rushed due to time constraints, but felt good. Itl helped that Pandora was playing some good music: Doobies, Three Dog Night, Skynard, Eagles. I needed some classics.

Haven't had a chance to figure up tonnage for the day or week. Will post that on Friday.

bamazav
10-26-2009, 09:19 AM
Decent Session today. About 45 minutes over all. Decide to move my leg emphasis to Mondays as that gives a little more recovery time before the next squat day.

Squats
warmups
3 x 95
3 x 135
3 x 185
Working Sets
3 x 3 x 200

Tri-set
Bench Press
3 x 110
3 x 125
3 x 135 - looked at the wrong schedule and end up redoing last weeks lifts
Leg 60's - moving up next week
Leg Extensions
3 x 10 x 60
Lying Leg Curls
3 x 10 x 60

Pendlay Row
3 x 135
3 x 150
3 x 170 - form broke on last two, I started to stand up out of my bend

Superset
2x4 Calf Raise
3 x 10 x 105
Good Mornings
3 x 10 x 105

Reverse Hyperextensions
3 x 8 x 30 - These felt good. I need to make sure I am doing these each week to help back.