Bamazav's BGB Training Log

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.

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.

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#

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.

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?

Stick with BGB ! Dont change your program , you've barely given it a go.... Ive nearly completed my 4th week on BGB and im seeing great results.. Best of luck..

Benno.

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

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

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

Originally Posted by bamazav

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!

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

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#

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!

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.

Originally Posted by bamazav

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?

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.

Originally Posted by Built

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.

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.

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#

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.

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.

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.

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.

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#

Good to see ur still giving BGB a good go bro. Looking good mate, remenber persistance and patience. You'll get the results.

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.