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Gunshow
05-14-2007, 09:39 AM
Hey everyone, i thought its probably about time to start a journal, and since i finally have a solid goal that im working for, i guess now is the best time... also im starting the BGB program today, although ive kinda tied it in with the Super Squats program that i started last week. I was going to start cutting this week so that i would look good for summer but in a last minute decision i realized being big is more important to me so im going to clean bulk to 185. I'm not to worried about tracking calories at the moment, im just aiming to eat allot of clean food throughout the day, if i'm not gaining after a couple of weeks i'lll start to track my calories and see where i need to improve, however i think i will be fine as i have never had a problem eating 4000+ calories in a day. Heres some of my stats right now:
5'7
165-170
Max Bench: 300
Max Squat: 300
Max DL: 350
15 or 16% BF

If my body fat goes over 20% im going to stop bulking and cut because i dont want it to get out of control, that is why im doing a clean bulk and i will still do cardio once or twice a week to help keep the fat off. Today is Back and Chest i will post my workout later...

Gunshow
05-14-2007, 03:20 PM
Just finished my first day on the BGB program... i did chest and back.

Chest:
Flat Bench:
warm up with 135x15
225x5
225x5
225x4
205x5
205x5

Incline DB's:
80x5
80x5
80x5
80x5
80x5

Back:

Rackpulls(with pins just below my knees)
warm up with 135x20ish
225x5
250x6
250x5
275x5
275x5 (with straps)

Bentover Rows (supinated grip)
185x5
185x5
185x5
185x5 (with straps)
185x5 (with straps)

So far i love the program, i have night school but after that im going to go back and do calves and abs...

Gunshow
05-15-2007, 06:40 PM
Just did Quad dominent day... because of the super squats program that im on it wasnt much in volume, but i still felt like it was a good day.
Legs:

warm up with 95,115, 135 x 20
1 working set of 165x20.
my next squat day will be thursday and i will do 170

Biceps:

Standing Ez bar curls
65x12
75x12
85x12
95x10

Incline DB curls
25x12
30x12
25x10
40x8

3 sets of 21's with 75 lbs.

Bako Lifter
05-15-2007, 07:19 PM
1 working set of 165x20.
my next squat day will be thursday and i will do 170
These are insane dude. I did 20 rep squats twice a few weeks ago, most intense sh** ever!

Gunshow
05-15-2007, 07:28 PM
yeah so far im loving them...i never knew that this was commonly used until i started it, and now tons of guys have talked to me about it and fortunately everysaid they had amazing results with it so i think ill stick with for a good 12 weeks or so...

Gunshow
05-16-2007, 02:53 PM
Todays workout looked like this...

Wide grip pull ups
3x10
2x8

Chins
5x10

Seated Rows:
120x6
120x6
120x6
120x4

Military Press
180x8
180x8
180x6
180x6

Reverse Pec Deck
180x6
180x6
180x6
200x4

Bako Lifter
05-16-2007, 03:27 PM
That's some really strong pressing man, keep it up.

Gunshow
05-23-2007, 08:29 PM
ok so i missed posting yesterdays w/o, thats because it was nothing special. I was really short on time so all i did was 5 sets bench 5 sets incline DB... a bit more weight then last week and thats just b/c last week i had no spotter and wasnt feellin to hot... today i got a great workout in. i just did my 20 rep squats, which i am now up to 180 on, and i also did rack pulls which looked like:

135x 12 warm up
225x8
275x8
315x6
315x6
405x2 New PR by 30 lbs:shoot:
my back was dead and i didnt feel like i could stand up anymore so i called it a night and didnt do any rows, maybe i will throw them in tomorrow...

Gunshow
05-27-2007, 02:38 PM
missed posting a couple again, but today did chest and back again...

Bench:
135x15
185x12
225x8
255x6

Incline DB:
80x8
80x8
100x6
100x6

Fly's
50x10
55x8
60x6

Bent Over Rows
185x10
185x8
185x8
185x8

Rack Pulls ( Higher than usual, at the top of my knee as opposed to just below knee level, just one pin higher)
315x10
355x8
405x6
495x1(a bit sloppy)
495x1 (bingo)

Next Chest/back day will be deads again, haven't done them in a little while hopefully the rack pulls and squatting program will result in a new PR.

Gunshow
05-28-2007, 03:22 PM
Squat Day#1 on the week.
Warm Up 135x12
Working Set 185 x20

I'm loving the 20 rep squat program, im adding 10 lbs every week its incredible. I really gotta wonder how long i can keep this up, b/c its impossible to add 10 lbs a week forever, or else i'd be squatting 600 in a year... but we'll see if i get 225 for 20, i cant see myself going too far past that at 10 lbs a week... i also did biceps today nothing special, just alittle something to shock some growth with all that extra GH from the squats...
Barbell Curls:
75 x12
95 x8
95 x8
95 x8
115 x5

One Armed Preacher Curls:
35 x10
35x10
40x6

Gunshow
05-30-2007, 09:32 PM
Squats and Tri's today....
Squats, warmed up with a light jog, and some leg extensions, then did
135x15
185x20... if this keeps up im going to be at 225 before the summer, which is my original goal with this program, im thinkin i might just keep it going until i cant go up 10 lbs every week.

Tris:
CG Bench:
135 x12
170 x12
185 x10
185 x8

Overhead extensions:
70x10
80x10
90x9
100x10

Straight bar pushdowns:
90 x12
100 x10
110 x8
120 x8

Gunshow
06-11-2007, 07:38 PM
Took a whole week off because of sickness, i still have a bit of a cold, but i'm back in the gym, after a month of the BGB i've decided to go back to how i was training before, with one muscle group per day, however i'm still going to do the 20 rep squatting program. Also while i'm on the squat program i'm not doing deadlifts anymore, because its just too much for me. I will just do rackpulls until i come off the squat program. So my new split will look something like

Monday: Chest
Flat Bench
Inlcline DB
Flies
Pullovers
Some tricep work(CG bench, overhead extensions, rope pushdowns etc.)

Squat day 1. warm up, then 1x 20

Tuesday: Back
Bent over rows
Tbar rows
Pull ups
Chins
Rack pulls
Bicep work(oly bar curls, ezbar curls, preacher curls)

Wednesday: Cardio, Squat day 2 1x20

Thursday: Repeat Chest

Friday: Repeat Back

Saturday: Squat day 3, Cardio

Sunday: Cardio

Sometimes i'll throw some shoulder work in on back days if i feel my shoulders did not get worked during my cest workout, but i dont feel they need their own day as i usually just do shoulder press, lat raises, front raises andsome reverse flys for rear delts.

i'm eating at maintenance for the time being, as well as increasing cardio to create a bit of a caloric deficit, i'm not cutting, but i want to tighten up the gut a little bit for the summer, as well as bring out my muscles a bit more, not looking for a 6 pack or a single digit bf%, just trying to look a bit better before summer.

North
06-11-2007, 09:55 PM
Nice job, i'm diggin the mili's

Gunshow
06-12-2007, 09:46 PM
Thanks man, ok today was back day:

Tbar Rows:

135x12
180 x10
205 x8
225 x6

Lat pulldowns:

170x12
170x10
170x8
180x6

Bent Over rows:

135x12
185x10
185x10
185x9
205x5

Chins

BWx10
BWx10
BWx8
160x8(reverse grip pulldowns)

Rack Pulls (3rd pin, right at the very bottom of my knee cap)
315x8
405x6
405x6
495x2(PR)

Vapour Trails
07-03-2007, 11:28 AM
Got any video of that 300 pound bench @ 170 lbs.

Gunshow
07-25-2007, 09:10 PM
wish i did... i have no camera whatsoever anymore as mine decided to just stop working:S i'm not too good at keeping this journal up hopefully i can start keeping track of things better when i decide on a solid goal for myself. I want to bulk, but i hate having the extra fat... o well i guess you have to make sacrifices to achieve your goals. I think i might take a break from bulking and do a 2 week PSMF or similar diet to try to shed a little bit of fat, kind of a 2 steps forward, one step back kind of approach.