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Thread: Journey to 185...

  1. #1
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    Journey to 185...

    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...

  2. #2
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    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...

  3. #3
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    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.

  4. #4
    phil 4:13 Bako Lifter's Avatar
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    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!

  5. #5
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    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...

  6. #6
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    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

  7. #7
    phil 4:13 Bako Lifter's Avatar
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    That's some really strong pressing man, keep it up.

  8. #8
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    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
    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...

  9. #9
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    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.
    Under Construction...

  10. #10
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    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
    Under Construction...

  11. #11
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    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
    Under Construction...

  12. #12
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    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.
    Last edited by Gunshow; 06-11-2007 at 07:40 PM.
    Under Construction...

  13. #13
    Watchya talkn bout willis
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    Nice job, i'm diggin the mili's
    Weight:207
    375/300/365 Goal by summer:415/315/415

  14. #14
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    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)
    Under Construction...

  15. #15
    Senior Member Vapour Trails's Avatar
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    Got any video of that 300 pound bench @ 170 lbs.
    That's a picture of Scarlett Johansson.

  16. #16
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    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.
    Under Construction...

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