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Thread: Big N Ripped - Vol 1

  1. #1
    Air Force Gym Rat
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    Big N Ripped - Vol 1

    Well I started BGB last week and felt good about it. HEre is the link as to my progress.

    http://www.wannabebigforums.com/showthread.php?t=80800

    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.

    LATER
    My Journal

    Oct 23, 2007
    Weight - 206 Bench - 285 Squat - ? Dead - 405

  2. #2
    Air Force Gym Rat
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    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.
    My Journal

    Oct 23, 2007
    Weight - 206 Bench - 285 Squat - ? Dead - 405

  3. #3
    Air Force Gym Rat
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    Just needed to subscribe to my own thread...
    My Journal

    Oct 23, 2007
    Weight - 206 Bench - 285 Squat - ? Dead - 405

  4. #4
    Air Force Gym Rat
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    Pull ups!!

    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!
    My Journal

    Oct 23, 2007
    Weight - 206 Bench - 285 Squat - ? Dead - 405

  5. #5
    Air Force Gym Rat
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    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?
    My Journal

    Oct 23, 2007
    Weight - 206 Bench - 285 Squat - ? Dead - 405

  6. #6
    Air Force Gym Rat
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    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.
    My Journal

    Oct 23, 2007
    Weight - 206 Bench - 285 Squat - ? Dead - 405

  7. #7
    Air Force Gym Rat
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    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!

    Later
    P
    My Journal

    Oct 23, 2007
    Weight - 206 Bench - 285 Squat - ? Dead - 405

  8. #8
    Air Force Gym Rat
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    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!

    P
    My Journal

    Oct 23, 2007
    Weight - 206 Bench - 285 Squat - ? Dead - 405

  9. #9
    The Pounder YoBrickWall's Avatar
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    good workout...is ee your max on the bench and squat.. got any for the deads?

    YBW

  10. #10
    Air Force Gym Rat
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    I have never maxed out on Dead lift. I did 365 twice the other day. Second was a killer though. Whats yours?
    My Journal

    Oct 23, 2007
    Weight - 206 Bench - 285 Squat - ? Dead - 405

  11. #11
    The Pounder YoBrickWall's Avatar
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    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

    YBW
    Last edited by YoBrickWall; 07-05-2006 at 08:09 PM.

  12. #12
    Air Force Gym Rat
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    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!
    My Journal

    Oct 23, 2007
    Weight - 206 Bench - 285 Squat - ? Dead - 405

  13. #13
    The Pounder YoBrickWall's Avatar
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    was able to do those numbers because of a good traing partner i had name pup

    YBW

  14. #14
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    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?
    My Journal

    Oct 23, 2007
    Weight - 206 Bench - 285 Squat - ? Dead - 405

  15. #15
    Air Force Gym Rat
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    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!
    My Journal

    Oct 23, 2007
    Weight - 206 Bench - 285 Squat - ? Dead - 405

  16. #16
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    solid workout man.. keep up the good work
    Chicken, Cows, Eggs, and Milk: Eating Big, Lifting Heavy
    My Fitday

    Age: 22
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    5/07 Weight: 168 lbs, 9% BF using calipers
    Goal: Start lifting again in January and hopefully get rid of this tendinitis.
    "Nothing in this world that's worth having comes easy"

  17. #17
    Air Force Gym Rat
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    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!
    My Journal

    Oct 23, 2007
    Weight - 206 Bench - 285 Squat - ? Dead - 405

  18. #18
    Air Force Gym Rat
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    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
    My Journal

    Oct 23, 2007
    Weight - 206 Bench - 285 Squat - ? Dead - 405

  19. #19
    Air Force Gym Rat
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    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.
    Last edited by Ammotroop; 07-10-2006 at 02:32 PM.
    My Journal

    Oct 23, 2007
    Weight - 206 Bench - 285 Squat - ? Dead - 405

  20. #20
    Air Force Gym Rat
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    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.
    My Journal

    Oct 23, 2007
    Weight - 206 Bench - 285 Squat - ? Dead - 405

  21. #21
    Air Force Gym Rat
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    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.
    My Journal

    Oct 23, 2007
    Weight - 206 Bench - 285 Squat - ? Dead - 405

  22. #22
    Super Mastah Mod rookiebldr's Avatar
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    Quote Originally Posted by Ammotroop
    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.

    Me /pwn1ng by Xian Rookie's journal Rookie's Picture Thread

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    ROFL, oh man - I usually wait until I'm on the freeway to do that. What an idiot! -teufy doing what he does best.

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  23. #23
    Air Force Gym Rat
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    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
    My Journal

    Oct 23, 2007
    Weight - 206 Bench - 285 Squat - ? Dead - 405

  24. #24
    Senior Member
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    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.
    Chicken, Cows, Eggs, and Milk: Eating Big, Lifting Heavy
    My Fitday

    Age: 22
    Height: 5'8"
    5/07 Weight: 168 lbs, 9% BF using calipers
    Goal: Start lifting again in January and hopefully get rid of this tendinitis.
    "Nothing in this world that's worth having comes easy"

  25. #25
    Air Force Gym Rat
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    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!
    My Journal

    Oct 23, 2007
    Weight - 206 Bench - 285 Squat - ? Dead - 405

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