T Nation

Alex's BBB Log


#1

I've been lifting for a while and wanted to change up my workout. I decided to give the Big Beyond Belief program. (All weight is in pounds)

Ramp 1-Week 1 Day 1 13-15 Reps 120 seconds rest

1-Arm DB Row:
50x15
50x15
50x15

BB Incline Press
95x15
115x15
115x15

Alt DB Curl
27.5x15
25x15
22.5x15

Standing Calf Raise (on machine)
235x15
235x15
235x15

Followed up by 10 minute walk on 3.0 speed.

I really took it easy on this day because it was my first day on the program and I wanted to hit the appropriate number of reps.


#2

Ramp 1-Week 1 Day 2: 10-12 reps. 120 sec rest

DB Military Press
50x15
45x15
40x15

Decline CGBP
165x15
145x13
115x15

45 Degree Angle Leg Press
410x15
300x15
290x15

Decline Sit Ups
25lb platex15
25x13
25x13

10 minute walk on treadmill on 3.0 speed


#3

Day 2 13-15 reps*


#4

Ramp 1-Week 1 Day 3: 10-12 reps. 120 sec rest

BB Row
145x12
135x12
135x12

DB Flat Bench
70x11
65x10
55x10

Front Squats
115x10
95x10
95x10

Upright Row
80x12

Seated Calf Raises
110x12
120x12

EZ Curl on Preacher
80x12

Skullcrushers
90x9

10 Minute walk on treadmill on 3.0 speed.

I think I'm going to change up the skullcrusher workout. I don't really care for them. I may substitute with rolling tricep extention


#5

Ramp 1-Week 1 Day 4: 8-10 reps. 120 sec rest

Hack Squat on plate loaded machine
180x8
110x10
160x10

BB Incline Press
150x10
135x10
140x10

Rack Pulls
225x10
255x10
205x10

BB Military Press
115x10

Calf Raises on Leg Press Machine
270x10
450x10

Smith Machine Wide-RGP
140x10

1-Arm Preacher Curl
40x8

10 minute walk on treadmill on 3.0 speed and 3.0 incline


#6

Ramp 1-Week 2 Day 1: 13-15 reps. 90 sec rest

1-Arm DB Row
70x15
70x15
60x15
60x15

BB Incline
140x15
135x10*
95x15
95x13

Alt. DB Curl
30x15
30x15
27.5x15
25x15

Standing Calf Raises on machine
255x15
275x14
255x15
235x15

10 minute walk on treadmill on 3.0 speed at 5.0 incline

*I really under-estimated the 90 second rest and it kicked my ass on this set.


#7

Ramp 1-Week 2 Day 2: 13-15 reps. 90 sec rest

DB Military Press
55x13
45x13
45x13
40x13

Decline CGBP
170x15
140x13
135x13
120x14

45 Degree Angle Leg Press
450x15
360x15
290x15
250x15

Decline Sit Ups
10lb plate x13
25x13
25x13
25x13

10 minute walk on treadmill at 3.0 at 5.0 incline


#8

Ramp 1-Week 2 Day 3: 10-12 reps. 90 sec rest

BB Row
150x12
140x12
135x10
135x10

DB Flat Bench
70x12
70x9*
60x10
45x12

Front Squats
120x10
115x10
115x10
95x10

Upright Rows
90x12

Seated Calf Raises
140x12
140x12

Standing EZ Bar Curls
90x10

Rolling Tricep Extensions
40x12**

10 minute walk on the treadmill on 3.0 speed and 5.0 incline.

*Again, I really underestimated the 90 seconds rest and it kicked my ass
**First time doing this workout, i like it a lot more than skullcrushers so I'm gonna stick to these. May switch to an EZ bar. Anyone have any advice on this?


#9

Ramp 1-Week 2 Day 4: 8-10 reps. 90 sec rest

Hack Squat on plate loaded machine
180x10
200x8
200x8
180x8

BB Incline Press
160x10
140x10
120x10
110x10

Rack Pulls
275x10
260x8
250x10
235x10

BB Military Press
125x8

Calf Raises on Leg Press Machine
450x10
500x10

Smith Machine Wide-RGP
145x10

1-Arm Preacher Curl
40x10

10 minute walk on treadmill on 3.0 speed and 5.0 incline


#10

Ramp 1-Week 3 Day 1: 13-15 reps. 90 sec rest

1-Arm DB Row
75x15
75x15
65x15
65x15
55x15

BB Incline
150x15
135x13
115x13
105x15
95x15

Alt. DB Curl
35x15
35x15
30x15
27.5x14
22.5x15

Standing Calf Raises on machine
275x15
275x15
255x15
255x15
235x15

10 minute walk on treadmill on 3.0 speed at 5.0 incline.

The 5 sets with 90 seconds rest today was extremely challenging. This week is going to be hell!!!!


#11

Ramp 1
Week 3 Day 3: 13-15 reps. 90 sec rest

DB Military Press
55x13
50x11*
40x15
40x15
30x15

Decline CGBP
175x13
140x15
120x15
115x15
100x15

45 Degree Angle Leg Press
500x15
450x15
410x15
360x15
320x15

Decline Sit Ups
25lb plate x15
25x13
25x13
25x13
25x15

10 minute walk on treadmill at 3.0 speed and 5.0 incline

*Holy crap, these 90 second rest periods are brutal!


#12

Ramp 1
Week 3 Day 3: 10-12 reps. 90 sec rest

BB Row
155x12
145x12
135x12
125x12
115x12

DB Flat Bench
70x12
60x12
55x12
50x12
45x12

Front Squats
135x10
135x10
125x7*
115x10
100x12

Upright Rows
95x12
100x12

Seated Calf Raises
160x12
150x12

Standing EZ Bar Curls
80x10

Rolling Tricep Extensions w/ DBs
40x12

10 minute walk on the treadmill on 3.0 speed and 5.0 incline.

I lost some strength in some areas of my workout but that's to be expected with this routine.

*The bar was falling off my shoulders, rookie mistake.


#13

Ramp 1
Week 3 Day 4: 8-10 reps. 90 sec rest

Hack Squat on plate loaded machine
230x10
200x10
200x10
180x10
180x10

BB Incline Press
170x8
155x10
135x10
125x10
120x10

Rack Pulls
315x8
275x10
260x10
245x10
240x8

BB Military Press
125x6*
95x10

Calf Raises on Leg Press Machine
550x10
500x10

Smith Machine Wide-RGP
160x10

1-Arm Preacher Curl
45x8

10 minute walk on treadmill on 3.0 speed and 5.0 incline

*Only got 6 reps on this set, BB military presses were absolutely brutal after 5 sets of rack pulls. I'm glad this 3rd week is finally over! On to Supergrowth!!!!


#14

SuperGrowth Phase 1
Week 1 Day 1 10-12 Reps, 180 seconds rest

1-Arm DB Row:
80x12
80x12
80x12

BB Incline Press
170x10
170x8*
155x10

Alt DB Curl
45x10
45x12
40x12

Standing Calf Raise (on machine)
295x12
315x12
315x12

10 minute walk on treadmill on 3.2 speed, 7.0 incline.


#15

SuperGrowth Phase 1
Week 1 Day 2: 10-12 reps, 180 sec rest

DB Military Press
60x10
55x10
50x12

Decline CGBP
185x12
190x9
185x8*

45 Degree Angle Leg Press
550x12
570x10
550x12

Decline Sit Ups
35lb platex12
35x12
35x12

*I tried to move up on my decline close-grip but seemed to be a bit heavy. I'll be back at next week to dominate the weight.


#16

SuperGrowth Phase 1-
Week 1 Day 3: 8-10 reps. 180 sec rest

BB Row
185x10
185x8
165x10

DB Flat Bench
80x9
75x8
65x10

Front Squats
145x10
155x8
145x8

Upright Rows
110x10

Seated Calf Raises
180x10
190x10

Standing EZ Bar Curls
90x10

Rolling Tricep Extensions w/ DBs
45x10

10 minute walk on treadmill at 3.2 speed with 7.0 incline


#17

SuperGrowth Phase 1
Week 1 Day 4: 5-7 reps. 180 sec rest

Hack Squat on plate loaded machine
250x7
260x7
270x7

BB Incline Press
185x7
185x5
170x7

Deadlift
315x5
275x7
275x7

BB Military Press
120x7

Calf Raises on Leg Press Machine
590x7
610x7

Smith Machine Wide-RGP
180x7

1-Arm Preacher Curl
50x5

I changed Rack Pulls over to Deadlifts for the Supergrowth phase. Great workout, starting to notice some real strength gains. I took it a bit easy today on BB military presses because they are extremely brutal after doing deads.


#18

SuperGrowth Phase 1
Week 2 Day 1 10-12 Reps, 180 seconds rest

1-Arm DB Row:
85x12
90x12
95x10

BB Incline Press
170x10
160x9
140x11

Alt DB Curl
50x10
45x12
45x10

Standing Calf Raise (on machine)
335x12
375x10
355x12


#19

SuperGrowth Phase 1
Week 2 Day 2: 10-12 reps, 180 sec rest

DB Military Press
60x10
55x12
55x10

Decline CGBP
195x10
175x11
170x12

45 Degree Angle Leg Press
590x10
560x12
540x10

Decline Sit Ups
35lb platex12
35x12
35x12

10 minute walk on the treadmill at 3.0 speed, 7.0 incline


#20

SuperGrowth Phase 1-
Week 2 Day 3: 8-10 reps. 180 sec rest

BB Row
195x10
200x8
190x9

DB Flat Bench
85x8
80x8
70x10

Front Squats
185x6
165x7
135x10

Upright Rows
125x10

Seated Calf Raises
200x10
210x10

Standing EZ Bar Curls
100x8

Rolling Tricep Extensions w/ DBs
50x10

I pushed it on front squats and struggled through them. I'll be next week to improve them.