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bhsf2006
06-09-2010, 12:01 PM
Hey,
My name is Ben, I am 22 years old and currently living in Ohio. I have been coming to WBB off and on for about four years. I was going to wait a few weeks to start this routine as I am really busy (college graduation/Air Force commissioning ceremony on Saturday, getting married next week), but I decided to go ahead and start now and hope I can get most of the workouts in. I am going to be doing the four day split using the following exercises:

Workout A:
Pull Ups
Bench Press
Barbell Bent-Over Rows
Standing Military Press
Dips

Workout B:
Squat
SLDL
DB Concentration Curls
Calf Raises
Whatever I feel like doing for abs

I started lifting weights my senior year of High School (Winter 2006), and made okay progress for about the first 6 months or so. After that I started the BGB routine and made great gains, and was actually at my strongest and biggest, up close to 200lbs (Fall '07). After that I dealt with some minor injuries but was able to maintain my size and strength, up until that next summer when I had to go to Field Training for ROTC. I didn't lift much at all that summer as I was mostly running and doing calisthenics to get ready. By the time FT was over I was down around 175lbs (Fall '08). For about the next year I only did enough lifting to maintain mass/strength, until last fall when I finally started lifting consistently again. However in October I developed stress fractures in both of my tibias, and was unable to run or do any heavy lower body work for about 6 months. I was able to maintain upper body size/strength, but my legs are definitely lacking at the moment.

So currently I'm weighing about 185lbs (5'10") and probably around 12-13% body fat. My PR's are 305 bench, 345 squat, and 450 deadlift. If I had to guess right now I'm probably around 285-295 bench, 300 squat, and 405 deadlift. I look forward to posting my workouts on here to track my progress, and for you guys to get on me if I start to slack off :)

bhsf2006
06-09-2010, 12:09 PM
Workout A

Pull-Ups: BWx6, BW+25x6, BW+35x6, BW+45x6, BW+55x6,2,2,2

Bench Press: 135x6, 185x6, 205x6, 225x6, 235x6, 245x5, 235x2,2,2
235 felt light so I went for 245x6, but couldn't get it.

BB Bent-Over Rows: 95x6, 145x6, 155x6, 165x6, 185x6,2,2,2

Standing Military Press: 95x6, 105x6, 115x6, 125x6, 135x6,2,2,2
Had to use a little leg drive on the last few reps. I''m going to try 135 again next time, but I will drop 5lbs if I can't get it strict

Dips: BWx6, BW+25x6, BW+35x6, BW+45X6,2,2,2
Really easy, going to move to 55 next time

bhsf2006
06-10-2010, 12:04 PM
I'm going to get workout B in today and A in again tomorrow. That is all I'll have time for this week, however next week I should be able to get all four in. After that my schedule is pretty open and I'll be able to get on a more consistent routine.

Off Road
06-10-2010, 12:56 PM
Big pull ups. Nice start.

bhsf2006
06-10-2010, 03:09 PM
Workout B

Squats:135x6, 185x6, 205x6, 215x6, 225x6, 245x6,2,2,2
Felt heavy as hell, but I'm just glad my squat is back above my bench haha

SLDL:135x6, 185x6, 225x6, 245x6, 275x6, 295x5,2,2,2
My grip was having a lot of trouble with 295; hopefully it comes along so I don't have to go down

Standing Calve Raises (Plate load machine):90x6, 180x6, 230x6, 250x6,2,2,2

DB Concentation Curls:20'sx6, 25'sx6, 30'sx6, 35'sx6,2,2,2

Abs:Who cares

bhsf2006
06-10-2010, 03:09 PM
Big pull ups. Nice start.

thanks man!

bhsf2006
06-11-2010, 04:14 PM
Workout A

Pull-Ups: BWx6, BW+25x6, BW+35x6, BW+45x6, BW+55x6,2,2,2

Bench Press: 135x6, 185x6, 205x6, 225x6, 240x6,2,2,1
Felt heavy, couldn't quite squeeze out that last rep

BB Bent-Over Rows: 95x6, 145x6, 165x6, 175x6, 195x6,2,2,2

Standing Military Press: 95x6, 105x6, 115x6, 125x6,2,2,2
Had to go down from last time, Im not sure why I've been struggling with these so much

Dips: BWx6, BW+25x6, BW+35x6, BW+40x6, BW+60X6,2,2,2
Easy again

detroiter
06-12-2010, 09:33 AM
Congratulations on all that, a lot of big things happening for you, that's very cool. I've been doing this program (as well as WBB in the past) and I am very pleased with the results so far, and with your lifting experience I think you will be pleased as well. Good strong start, here's to good things to come!

Off Road
06-12-2010, 09:52 AM
I agree...good lifting.

Pure Water
06-12-2010, 07:25 PM
You got some good strength!

bhsf2006
06-14-2010, 11:53 AM
Workout A

Pull-Ups: BWx6, BW+25x6, BW+35x6, BW+45x6, BW+55x6,2,2,2

Bench Press:135x6, 185x6, 205x6, 225x6, 240x6,2,2,2

BB BO Rows:115x6, 135x6, 155x6, 175x6, 185x6, 200x6,2,2,2

Standing Military Press:95x6, 115x6, 125x6, 135x5,2,1,1

Dips:BWx6, BW+35x6, BW+45x6, BW+55x6, BW+65X6,2,2,2

Everything felt great except the Mil. Press which I probably shouldn't have gone so heavy. I'll probably only be able to get three workouts in this week, but I should be able to get on schedule next week.

NUCadet97
06-14-2010, 12:32 PM
looking good, nice work on the dips

Off Road
06-14-2010, 12:48 PM
Nice lifts and weights.

bhsf2006
06-14-2010, 01:20 PM
Thanks guys.

bhsf2006
06-15-2010, 12:49 PM
Squat: 135x6, 185x6, 205x6, 225x6, 250x6,2,2,2

SLDL: 135x6, 185x6, 245x6, 265x6, 285x6, 295x5,2,1,1
Still having grip issues,may need to change things up if this continues.

Calves: Don't remember, doesnt really matter.

Concentration Curls: 20'sx6, 25'sx6, 30'sx6, 35'sx6,2,2,2

Ab Rollers: 16,12,10

NUCadet97
06-15-2010, 02:31 PM
hey are you out at WP AFB?

bhsf2006
06-15-2010, 09:33 PM
hey are you out at WP AFB?

No, but I live about 30 minutes from there (born and raised here in Dayton). I am going to Vandenburg AFB, CA in October for about 7 months or so then to Malmstrom AFB, MT.

Joe Black
06-16-2010, 02:57 AM
Nice work, keep it up buddy. Cant wait to see how your strength pans out.

NUCadet97
06-16-2010, 06:05 AM
No, but I live about 30 minutes from there (born and raised here in Dayton). I am going to Vandenburg AFB, CA in October for about 7 months or so then to Malmstrom AFB, MT.

Ahhh. went to school at WSU, then worked out at Peterson AFB in Colorado Springs, if that duty station ever comes up grab it, the area is awesome. Hopefully you won't get stuck underground too much in MT, its beautiful country there too.

bhsf2006
06-16-2010, 10:57 AM
Ahhh. went to school at WSU, then worked out at Peterson AFB in Colorado Springs, if that duty station ever comes up grab it, the area is awesome. Hopefully you won't get stuck underground too much in MT, its beautiful country there too.

Small world, I just graduated from WSU last weekend.

bhsf2006
06-17-2010, 11:28 AM
Workout A

Pull-Ups: BWx6, BW+25x6, BW+35x6, BW+45x6, BW+55x6,2,2,2
These felt pretty good today, I might go up to 60 next week depending on how I feel

Bench Press: 135x6, 185x6, 205x6, 225x6, 245x6,2,1,1
Felt heavy, but not bad for the first workout at this weight

BO BB Rows: 135x6, 155x6, 175x6, 185x6, 200x6,2,2,2

Military Press:95x6, 115x6, 125x6, 130x6,2,2,3

Dips: BWx6, BW+35x6, BW+45x6, BW+55x6, BW+70x6,2,2,2
This was the first time these were at all challenging, but I'm still probably going to try 75 next week

I might try to make it in early tommorow, but it is my wedding day so we'll see haha.

bhsf2006
06-22-2010, 10:13 AM
Workout A

Pulls Ups: BWx6, BW+25x6, BW+35x6, BW+45x6, BW+60x6,2,2,1

Bench Press: 135x6,185x6, 205x6, 225x6, 245x6,2,2,2

BB BO Rows: 135x6, 155x6, 175x6, 195x6, 205x6,2,2,1

Military Press: 95x6, 115x6,130x6, 135x5,2,2,1

Dips: BWx6, BW+35x6, BW+45x6, BW+60x6, BW+75x6,2,2,2

Kong
06-22-2010, 10:26 AM
Lookin strong as hell in here mate.