View Full Version : Big N Ripped - Vol 1

06-19-2006, 06:30 PM
Well I started BGB last week and felt good about it. HEre is the link as to my progress.


Someone said I should start a journal and I am doing so now. Today was the second week of my BGB workout and I was looking forward to it. Well this morning at PT (military), I was doing a slow burn push up at a 35 count and it felt real sore afterwards. I get to the gym today and I start my Rack pulls, bent over rows - no problem. Well I start to do bench - warm up set - then put 225 on there for a 5 count, and on the 5 th one I got stuck and my partner jumped in to help, but by then my left Pec was ON FIRE! As I am sitting here typing this it still hurts. I will be taking a few days - maybe more - to recover and see how it feels. I will probably still do legs tommorow, but well see.


06-22-2006, 08:06 AM
I went in on Tuesday and Did the BGB workout 2. It was a good overall workout. I felt a little tension in my Groin area when doing the squats. How LOW do most people go down when doing their sets? I feel like I am not going low enough, but I dont want to go so low that I strain something. Today I am going to go in and do workout 3, the vertical PULL day. My Pec is still hurting so I will see how the pull ups go.

06-22-2006, 08:07 AM
Just needed to subscribe to my own thread...

06-22-2006, 06:07 PM
Well today.....I did pull ups along with the rest of the BGB day 3 workout. I LOVE pull ups and my count is going up and up. My partner didnt come today so I listed to my IPOD. SOmetimes that is better than having a partner, because you get so focused. I am considering getting on some creatine or something as soon as I get back from this TDY!

07-02-2006, 03:39 PM
Well, I just got back from my TDY and I will have regular access to my computer so I will start using this Journal daily. Today I did workout 4 for BGB, which is below.

Deadlift - (185-5x) (225-5x) (275-5x) (315-5x) (365-2x) - Last set was hard as crap
Good Mornings - (135 - 3 sets of 8)
Leg Extensions - (130 - 12x), (160 - 12x) (190 - 10x)
Dips (+45 pounds - 5x for 4 sets) (Last set was 8 by no weight)
Tricep pull down - I do these as a burn out. Start on lik 65, do 10, drop to the next plate, do 10 and drop the next plate, ect.
Weighted reverse sit ups - 2 sets of 10 with 30pds

I get a good workout and I am kicking ass, but sometimes I wonder if it is enough excercises. I am starting my 4th week next week and I am about to start a stack. Someone tell me that I am doing enough. Any advice or add ons is greatly accepted. Built, what ya think?

07-03-2006, 04:47 PM
Went to the gym today, and had a GREAT chest day. It was BGB workout day 1, but it went awsome. I am def get stronger.

BENCH - 225-5x, 225-5x, 225-4x, 225-3+2assisted, 225-2x+2 assisted
Incline Dumbell Press - 70sX8, 70X6, 70X6
Cable Flys - 3X12 - 35
Rack pulls - 135-5x, 225-5x, 225-5x, 225-4x, 225-5x
Bent Over row - 135X8 for 3 sets
Calf raises - 3 sets 15

I weighed in at 206 today. I havent started cutting yet, but I think the time may be coming soon.

07-04-2006, 08:20 AM
HAPPY 4th of JULY!

Today I got up early and hit the gym so I can enjoy the festivities the rest of the day. One good thing about being military, the gym is always open!

Squat - 225x5, 245x5, 265x4, 275x4(after this set I felt my form was hurting so I dropped back down to 225) 225x5
Leg press - 180x8, 270x8, 350x6
Leg Curls - 150x12, 150x11,150x10
Seated dumbell curls - 50sx5, 50sx5, 45sx5,45x5s, 45sx5
Hammer curl with bar - 60x8, 80x8, 90x8
Burn out with barbell - 9x9x9 half up, half down, full
Abs - Did through out workout inbetween sets

On a side note, this is my 4th week doing BGB and I feel stronger. I am about to order some Protien since I want to put on another 10-15 pounds of muscle. I figure when I get to 220 I will start cutting. If you havent checked out my pics, feel free and let me know what you think!


07-05-2006, 05:00 PM
Today was my first day back to work. It is also my rest day. My body needs it! My right shoulder feels wierd. I didnt bother me at all working out yesterday, but for some reason today it does. In the morning I get up at 0400 and head to the gym so I can get a good early morning workout in. I believe it is deadlift day, or pull up. Either way I am pumped! Tonight I might do an ab workout before I head to bed. God knows I need to! Until 2marrow!


07-05-2006, 08:03 PM
good workout...is ee your max on the bench and squat.. got any for the deads?


07-05-2006, 08:05 PM
I have never maxed out on Dead lift. I did 365 twice the other day. Second was a killer though. Whats yours?

07-05-2006, 08:09 PM
u probably r at a 405..my squat and deadlift are the same..540.. missed doing triple my weight on both by 30lbs.. best on the bench is 336


07-05-2006, 08:11 PM
540!!! Damn bro! My problem is I did not do legs for like a year. I was running like everyday and did not want to injure them. PANSY! Now I am getting back into it so hopefully after a few months the legs will jump up a little bit. Thanks for your post though!

07-05-2006, 08:16 PM
was able to do those numbers because of a good traing partner i had name pup


07-06-2006, 09:38 AM
Pull up day

I went in with a sore shoulder and hit it at 5 AM this morning. It didnt bother me that much while lifting, but now that I am at work I can feel it a little sore. I hope its nothing serious...

Chin Ups - 5 sets of 5
Seated Row - 8X130, 8x140, 8x150
Behind the neck pull down - 8x130, 8x145, 8x145
Military press - 5x135, 5x155, 5x165, 3x175, 3x175
Lateral raises - 8x20, 8x25, 8x30
front raises - 8x30x3
Flinstone burn-out
Ab routine - 10 minutes

I weighed in at 208 today. I think it may have been the scale, but who knows.
Is it possible to gain 7 pounds in little over a month?

07-07-2006, 03:14 PM
Deadlift day.

I was off work today, and went to eat lunch with the wif...made her pay....and got a guiltless chicken breast with steamed veggies and corn. we also got a bowl of chilli and split it. Thats bad huh...Owell...my Nitrean came it today. That was crazy fast. I am drinking my first serving post workout as I type this. I felt pretty good lifting today even though I was rushing. My shoulder doesnt bother me while I lift, it only hurts when sitting here. Owell, I guess that is a side affect of lifting heavy.

Deadlift - 275x5, 275x5, 315x5, 375x3, 395-2x-(neither locked out, but close!!!!)
Good mornings - 135x8x3 I think I should move up on these.
Leg extensions- 165x12, 180x10, 195x8
Weighted Dips - +45x5, +45x5, +55x5, +65x6, +0x10
Seated Dips - 195x12, 210x8, 225x8
Tricep Pulldown - I do these as a burn out. Start on like 65, do 10, drop to the next plate, do 10 and drop the next plate, ect

Today is Friday so I have the next two days off. I have a softball toruney 2marrow so I will be busy with that. How often should I take this protien? I dont think I need 2 days off. Would it hurt to start the workout early? Probably not. I am gonna weigh in after I take a shower. Later!

07-07-2006, 06:05 PM
solid workout man.. keep up the good work

07-08-2006, 06:18 PM
Today was a softball day. I got up, had a game about an hour away at 9 am. We lost to a decent team like 15-6. My team normally comes out cold early, which sucks. We didnt play again until 230, so we went to an open field and hit around a few times. We came back out and MURDERED this team like 25-2. After that were rolling and play right away cause were in the losers bracket. We play the team that beat us in the first game cause they lost to someone too. It was a close one but we lost 25-21. A total of 16 HRS were hit in the game. I went 6-12 for the day with is horrible for softball, but not bad considering I had been gone for a month and all the lifting I did in the period. It was a fun day. 2marrow I hit the gym and start my 5th week of BGB. Only one way to get.....STRONGER!

07-09-2006, 12:12 PM
Today marked the 5th week of doing BGB. I am gaining strength and muscle I hope.

12 minute eliptical warm up

Bench - 135-warmup - 225x5, 225x5, 230x4, 230x3, 230x3+2 assisted
Incline Dumbell - 70x8, 70x7, 70x8
Cable fly + Chest raises? - 3 sets each
Rack Pulls - 225x5, 315x5, 315x4, 375x3, 395x2
Bent over Rows - 145x8x3
No calf raises today. My calves are still sore from my ball game so I wil pick them up later in the week.
Abs - Assorted workouts

07-10-2006, 06:44 AM
Today was Squat day and it HURT cause I was sore from my softball tourney, so I decided to do lower weight and focus on my form and getting low.

2 Mile outside run for warm up

Squat - 225x5x5
Leg Press - 225x8x3
Leg Curl - 110x10x9x10
Dumbell seated Curls - 50x5x5
Hammer bar curl - 70x8x3
Burn out - 8x8x8 with barbell

What is kinda wierd is that I weighed in at 205 which is like 5 pounds less than last week. I have been trying to eat real healthy, but apparently I have not been eating enough. I am trying to get up to 220 before I start my cut.

07-12-2006, 05:27 AM
An AWSOME workout day today. I started going to a new gym today. More of a hole in the wall where the people who come are there for the same purpose as me. TO GET HUGE.

Pull-ups - 5x5x5 grip facing out - BW
Hammer pull down - 90x8, 180x8, 200x7, 200x6
behind head pull down - 130x8x3
Military Press smith machine - 135x5, 155x5, 175x5, 185x4, 185x3
Seated Dumbell Press - 60x8x3
Standing side Lat raises - 15x8x3
Standing Front Lat Raises - 20x8, 25x8, 30x8
Flinstones burnout 45x8 35x8 25x8 10 -- 20 sec hold
Abs - 10 min routine

I am going to keep going to this gym for a month to see how it is. So far I like it.

07-13-2006, 04:27 PM
Another good workout....today was a hectic day at work. I had to yell at a few of my troops, and found out I might have to work Saturday. So the gym was MUCH needed.

Basketball - 30 min

Deadlifts - 135x10-warmup, 225x5, 315x5, 315x5, 365x1, 385x1, 405x.75(couldnt lock out) - drop set - 225x5
Good Mornings - 135x8, 135x8, 155x8
Leg Ext - 130x10, 160x10, 190x10
Dips - BW+45x5, BW+70x5, BW+45x5, BW+75x5, BW+75x2 - BWX10
Skull Crushes - 65x10, 85x8, 85x6
Standing Single Tricep pull up - 65x10, 65x5
Tricep Pull down (rope) burnout - 110x10, 90x10, 80, 70, 60, 45, 25, 10x10
Seated dips burn - 90x25

Overall a good long workout. I have a 2 day rest period now. You ever feel like you want to say SCREW the rest days and lets hit the IRON? I feel that way but I know that it is important to keep working.

07-14-2006, 09:18 PM
Overall a good long workout. I have a 2 day rest period now. You ever feel like you want to say SCREW the rest days and lets hit the IRON? I feel that way but I know that it is important to keep working.

Yep, I feel that way a lot. Sometimes, I take advantage of the motivation but usually you're correct the rest days are just as important.

Deadlifts are looking great. That 4 plater will come very soon for ya. Nice going.

07-17-2006, 10:32 AM
Well, here comes WEEK 6 of BGB and I am gettting stonger and Stronger. I took 3 days off due to an extended softball tourney that went through SUnday but was only suppose to go through Sat. I also started my Creatine today. It doesnt taste too good with plain water!!

BENCH - 135x10warmup, 230x5, 230x5, 230x4, 230x3, 230x2.5+2 assisted.
Incline Dumbell Press - 70x8x3
Cable Flys - 30x10x3
Seated Hammer Press - 135x10, 225x10, 225x10
Rack Pulls - 135x10 warm up - 225x5, 315x5, 365x4, 385x3, 405x1 - Dropset 225x5
Bent Over barball rows - 145x8x2, 145x7
Standing calf raises - 90x12x3
Abs - 10 min workout

07-17-2006, 12:38 PM
solid past couple of workouts.. what type of creatine are you taking? I have just plain unflavored monohydrate and when I mix it with dextrose and water, I don't taste a thing. Keep up the good work.

07-17-2006, 02:47 PM
The Creatine is Pure..unflavored. I mix with water. What is dextrose? \

Also...weighed in at 211.5 today!! A few more weeks and I will start my cut. Bulking is fun!

07-17-2006, 03:12 PM
dextrose is corn sugar. I think it's supposed to create an insulin spike to deliver the creatine monohydrate to your muscles better. If you look at any of those premade creatine type mixes usually the two main ingredients are monhydrate and dextrose. If you do a search for it online, you can buy them in 2lb bags for only 2 bucks. I usually buy 3-4 bags at a time, but I might buy more since I'm using more of it now.

07-18-2006, 09:44 AM
Today was my "favorite" day, Squats!! This is probably my weakest excercise. I feel I should be getting like 350, but I am not there yet. Day 2 of creatine though.

Squats - 135x10- warmup, 225x5, 245x5, 265x5, 285x3, 285x3
Leg Press - 225x8, 315x8, 405x8
Leg Curl - 100x10, 130x10, 130x10
Seated dumbell curl - 50x5x5
Standing Hammer bar curl - 65x8x3
standing dumbell curl with squeeze at top - 25x7x2
Barbell burn out curl - 1 set
Barbell burn out Reverse curl - 1 set

I am getting bigger and stonger. I am going to Max out a few things next week. I am curious as to where my bench is and my 1 rep squat.

07-18-2006, 11:12 AM
nice job man.. I know you want to do more weight, but the key is to have good form first. It's better to do it correctly at a lower weight than try to exert yourself too much with ****ty form. strong squats though.

07-18-2006, 02:46 PM
I totally agree that form is key. Quality, not Quanity. Tommorow is an off day, although I may go do some sprints, and cut the yard, and I have a softball game.

07-20-2006, 03:34 PM
So, Wend night I have a Softball game, and we win it at about 8pm. I go home, shower and then jump in a car and drive 10 hours to Tennesee. I sleep for about 2 hours, wake up, take my protein and creatine and then hit the gym. I changed a few things to the BGB workout I am doing. I am following the same principles, but instead of military Press, I did power clean then standing raises. I think this is clean and jerk, not sure. I also added seated dumbell raises. I kinda hurt my shoulder doing the seated Hammer pull backs in the beggining, but I just pushed through. Hopefully its just tweaked.

Pull ups - BW+10x5, BW+10x5, BW+10x4, BWx5, BWx4
Seated Hammer pull down - 225x8, 275x8, 315x7
Behind the head pull down - 130x8, 150x8, 160x7
Clean + Jerk over head- 135x5, 155x5, 155x4, 140x5, 140x5 - this was a good exc.
Side lat raises - 15x10, 20x10, 25x10
Seated dumbell raises - 60x8x3
Dumbell front raises - 30x8x3

After this my shoulder was aching so I took off. I was going to do some abs, but I will add them 2marrow. I had my brother with me today. He really needs to start working out. He has gained a bunch of weight and doesnt look to healthy. Too bad I live 10 hours away or I would take him with me everyday.

07-21-2006, 12:07 PM
Friday, and a rough one. My shoulder was still bothering me from yesterday, and I didnt follow my diet like I should have as well. I am home for a family get together so that makes it hard. I took my brother again today and I am happy about that. Right now my shoulder is aching. Thank goodness I get a few days off for it to recover. I was only going to take a one day rest, but I think I will need 2.

Deadlift - 315x5, 315x5, 315x5, 365x2, 315x4
Good Mornings - 135x8x3
leg curls - 115x8x3
Dips - BW+45x5, Bw+55x5, BW+70x5, BW+70x5, BW+80x2
Close Grip Bench - 135x8, 155x8, 175x5
Standing Dumbell raise - 40x8, 55x8, 65x8
Cable Pull down burn out
abs - 10 min workout

07-21-2006, 12:25 PM
solid deadlifting and dips! keep up the good work and let that shoulder heal up

07-22-2006, 05:58 PM
Thanks man, I am resting and going to try and max out.

07-25-2006, 08:40 AM
Ok, well I yesterday I drove home 10 hours from Tenn to NC, and during that drive I had a lot of time to think, and the thing I couldn't get off my mind was going to the gym. So as soon as I got home, I changed and left for the gym. I decided I was going to Max out my Bench and see where I stood. Well I got 275 fairly easy, so I moved up to 285. Bam got it, new PR. I decided to try 295. Well I am pushing it up and I get it OVER half way, then I lose it falling back. I had a spotter so it was cool, but I was INCHES from getting 295. That is AWSOME. I went on to do chest and back. BY the time I got home I was ready to PASS OUT!!

Bench - MAXED 285 and then 3 sets of 5 with 225
Incline Dumbbells - 65x8, 65x8, 70x8
Seated Flys - 130x8x3
Seated Incline press - 225x6x3
Rack Pulls - 315x5, 315x5, 335x5, 335x4, 335x3
Seated cable Row - 145x8x3
Calf Raises - 115x12x3
Ab routine - 10 min

I probably would have got more if I was rested I think. Who knows. I wont max out again for at least a month or so. I will be back later for 2days routine.

07-25-2006, 10:39 AM
nice job on the PR.. you should be able to get it next time you try to max out in a month.

07-25-2006, 12:41 PM
Chris : Thanks man. I just feels good to get the most you ever. Always a good feeling!

Today was my fav day, SQUATS. It was hard to get motivated cause I was so worn from the drive yesterday and the hard workout. I weighed in at 215 today. I slipped on my food intake this weekend. At some stuff I shouldnt have. A few more pounds and I start cutting.

10 min elipitcal warm up.

Squats - 225x5, 245x5, 265x5, 275x5, 295x3
Leg Press - 225x8, 450x8, 540x7
Leg ext - 110x10, 130x10, 130x10
Seated Dumbell curls - 50x5x5
Hammer curl - 65x8x3
standing dumbell curl with 3 sec squeeze at top- 25x8, 20x6, 15x5
Standing barbell curl burn out - 6x6x6

07-26-2006, 01:32 PM
Today I did some HIIT training. I went to the gym on base and did the following:

Suicides - 1 then 20 sit ups for 3 sets
Jump Rope - Speed jump for 20 sec - slow jump for 40 - for 3 sets
Sprint around the gym - then 20 pushups - for 2 sets

THEN I DID IT ALL AGAIN - so everything up there x 2

It took about 23 minutes to do all of this. I was pretty wet and exuasted by the time I got done. I went into the cardio room and did 5 minutes on the bike with 30 seconds FAST and then 30 Second SLOW. It was a good workout.

Next time I will try to do 3 sets of everything instead of 2. That means 9 suicides instead of 6, ect.

07-26-2006, 01:33 PM
Today I did some HIIT training. I went to the gym on base and did the following:

Suicides - 1 then 20 sit ups for 3 sets
Jump Rope - Speed jump for 20 sec - slow jump for 40 - for 3 sets
Sprint around the gym - then 20 pushups - for 2 sets

THEN I DID IT ALL AGAIN - so everything up there x 2

It took about 23 minutes to do all of this. I was pretty wet and exuasted by the time I got done. I went into the cardio room and did 5 minutes on the bike with 30 seconds FAST and then 30 Second SLOW. It was a good workout.

Next time I will try to do 3 sets of everything instead of 2. That means 9 suicides instead of 6, ect.

07-26-2006, 05:54 PM
looks like a killer workout man

07-27-2006, 06:20 PM
Today was a good work out day. Pull ups were a little down, I think because my chest was still sore from monday a little.

Pull ups - BW+10X5, BW+10x5, BWx5, Bwx4, Bwx3
Seated lat pull down, 225x8x3
Seated behind head pull down - 130x8x3
Power Clean + over head lift - 135x5, 135x5, 155x5, 155x5, 175x2
seated dumbell raises - 60x8x3
Front lat raises - 25x8x3
Side late raises - 20x8x3
Flinstones burn out
Shrugs - 50x10x3

07-28-2006, 01:31 PM
Dead lift, Dead lifts, WOOHOO...my back doesnt like them very much right now!! My last day of leave and a decent workout.

Deadlift - 225x5, 315x5, 335x5, 355x5, 410x.5!!!( Tried to set new PR, but couldnt lock out)!!
Good Mornings - 135x8x3
Leg Curls - 130x8, 130x8, 160x10
Dips - BW+25x5, BW+25x5, BW+50x5, BW+50x5, BWx10
Close grip Bench - 135x8x3
Behind head single dumbell - 55x8x3
cable pull down burn out - 90x10 - 25x10
seated bench reverse dips - 2x20

Then I came home and cut my yeard, took me like 2 hours!

08-01-2006, 04:06 PM

Bench - 230X5x4, 230x3, 275-1 negative
Incline Dumbells - 75x7, 75x7, 75x4
Cable Fly - 25x8x3
Cable chest pull up -25x8x3
Rack Pulls - 225x5, 315x5x2, 315x3, 375x1
Bent Over Row - 135x8x3
Calf Raises - 120x12x2

10 Minutes HIIT with my wife

WEIGHT 212.3

08-01-2006, 04:10 PM
Today was the hottest day of the year here in NC. I have a bad sunburn from all the softball this weekend. It is now peeling. People in the gym were looking at me like I was a BAD BURN victim!!

Squats - 225x5, 245x5, 275x4, 275x3, 295x1
Leg Press - 245x8, 445x7, 625x4
Leg Curl - 130x10, 150x10, 150x8
Dumbell seated curl - 52.5x5x3
Standing dumbell curl - 30x8x3
Hammer Press - 65x8x3
Seated incline dumbell curl - 15x10
Barbell burn out!!

08-04-2006, 03:35 AM
Thursday evening -

Well, my best friend is in town and he decided to work out with me! Not sure if he will do it again!! LOL, I had to cut things short becuase I had softball practice right after I worked out.

Pull ups - 5x5x5
Seated hammer rows - 225x8, 275x7, 295x6
Seated behind head lat pull down - 130x8, 150x8, 165x7
Power Clean + Snatch - 135x5, 155x5, 185x3
Seated Dumbell Press - 60x8x2
Lat front raises 2x25

08-04-2006, 11:30 AM
nice job man. I don't usually go to the gym with friends, but I'm sure not many of them could keep up.

08-06-2006, 07:33 AM

Deadlift - 225x5, 315x5, 315x5, 315x4
Good Mornings - 135x8x3
Weighted Dips - BW+25x5, BW+50x5x4
Close grip bench - 135x8, 155x7, 175x5
Behind head dumbell raise - 60x8x3
Cable pull down burn out

THis was a short workout because I was hung over and during deadlifts I had a sharp pain in my back. I have to take this week off due to an excercise at work. Were working 13-14 hours a day in the sun, so the gym is a no go! At least this will give my body a chance to heal all the little things up.

08-07-2006, 06:49 AM
nice workout.. good luck with the long hours in the sun and I don't blame you for not wanting to lift after all that.

08-13-2006, 10:30 AM
Well, my week long excercise is over so I am back to the lifting grind.

FRIDAY - Had to make this a quick workout as I had to pick my son up from school.

Bench - 230x5, 230x5, 230x5, 235x4, 245x2 2 more assisted
Dumbell incline press - 75x8, 80x7, 80x5
Cable flys - 3 sets of up and downs
Push ups burn out

SATURDAY - Softball tourney

20 Minutes on the Eliptical

Seated dumbell curls - 50x5x5
Standing Barbell curl - 95x6, 105x5, 115x3
Dumbell hammer curls - 25x6x3
hammer bar curl - 75x8x3
Incline iso curls - 15x5x2
Barbell burnout