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Built For Show - KB's Training Log

Hi everybody, I was reading through some training logs today and I decided that it might be beneficial to myself and others if I posted my progress using the Built For Show program by Nate Green. I’ve basically been on the program for 7 weeks now, so I will post all my logs from then until now. I started with the winter program since my previous workouts were similar to the fall program.

Background info:

Age: 21
Height: 6’0"
Weight: ~190lb
Bodyfat: probably around 10-13%…not sure at all
Years Training: less than a year

Max Lifts as far as I know (haven’t maxed ever in squat or DL):
as of 2/10/2009

Bench: ~240-250
Squat: ~280
DeadLift: ~300

UPDATE

Goals for 2009:
40" Vertical Jump
~11.5s 100m dash
1000lb total weight lifted on 3 powerlifts

Short term goals:
Weigh ~200lb before I start cutting during spring program


FYI…I really havent picked up a weight before February 2008, but I was always in pretty good shape because I’ve played sports my whole life.

Any information you guys want, just ask and i’ll post it.

Looking forward to your comments…

-KB

Week 1
December 23, 2008
Workout (D)
Winter Phase 1

A1. Chinup
4xBW
4x5lb weightbelt
4x10lb weightbelt
10xBW

A2. BB Overhead Press
4x105
4x115
4x135
10x105

B1. WG cable row
4x160
4x160
10x120

B2. DB Bench
4x75
4x75
10x65

C. Side Plank
2 sets of 45 second holds

Week 1
December 25, 2008
Workout (D)
Winter Phase 1

Yeah I did the same workout, i don’t remember why…

A1. Chinup
4x5
4x10
4x15
10xBW

A2. BB Overhead Press
4x115
4x125
4x135
10x110

B1. WG cable row
4x150
4x150
10x120

B2. DB Bench
4x75
4x75
10x65

C. Side Plank
2 sets of 45 second holds

Week 1
December 27, 2008
Workout ©
Winter Phase 1

This was kind of a messed up week where i was testing things out I guess…

A. Deadlift
4x225
4x230
4x235
10x205

B1. Bulgarian Split Squat
8x15lb DBs
8x20
8x30

B2. Supine Hip/Leg Extensions
8xBW
8xBW
8xBW

C. Swiss Ball Crunch
8x30
8x30
8x30

Week 2
January 5, 2009
Workout (D)
Winter Phase 1

This is where I got back on track…

A1. Chinup (No weight belt)
8xBW
6xBW
4xBW
9xBW

A2. BB Overhead Press
4x125
4x135
4x140
10x125

B1. WG cable row
4x150
4x150
10x120

B2. DB Bench
4x80
4x80
10x65

C. Side Plank
2 sets of 45 second holds

Week 2
January 7, 2009
Workout (A)
Winter Phase 1

A. Squat
4x215
4x220
4x225
10x190

B1. DB Deadlift
8x20lb DBs
8x20
8x20

B2. Reverse Lunges
8x90
8x90
8x90

C. Rev Crunch
15
15
15

Week 2
January 9, 2009
Workout (B)
Winter Phase 1

A1. BB Bent over Row
5x140
4x145
4x150
10x135

A2. BB Incline Bench
4x165
4x175
4x180
10x155

B1. Standing DB Overhead Press
4x55
4x55
10x40

B2. WG Lat Pulldown
4x150
4x150
10x120

C. Plank
60s
60s
60s

Week 3
January 12, 2009
Workout ©
Winter Phase 1

A. Deadlift
4x225
4x235
4x245
10x205

B1. Bulgarian Split Squat
8x25
8x30
8x30

B2. Supine Hip/Leg Extensions
8xBW
8xBW
8xBW

Week 3
January 14, 2009
Workout (D)
Winter Phase 1

A1. Chinup (No weight belt…just did 4 even though i could of done a lot more)
4xBW
6xBW
6xBW
9xBW

A2. BB Overhead Press
4x135
4x140
4x145
10x130

B1. WG cable row
4x150
4x150
10x120

B2. DB Bench
4x80
4x80
10x65

C. Side Plank
2 sets of 45 second holds

Week 3
January 16, 2009
Workout (A)
Winter Phase 1

A. Squat
4x220
4x220
4x225
10x195

B1. DB Deadlift
8x70
8x70
8x70

B2. Reverse Lunges
8x105
8x105
8x105

C. Rev Crunch
15
15
15

Week 4
January 16, 2009
Workout (B)
Winter Phase 1

A1. BB Bent over Row
4x145
4x150
4x155
10x135

A2. BB Incline Bench
4x175
4x180
4x180
9x160

B1. Standing DB Overhead Press
4x55
4x55
10x40

B2. WG Lat Pulldown
4x150
4x150
10x120

C. Plank
60s
60s
60s

Week 4
January 21, 2009
Workout ©
Winter Phase 1

A. Deadlift
4x225
4x235
4x245
10x205

B1. Bulgarian Split Squat
8x35
8x40
8x40

B2. Supine Hip/Leg Extensions
8xBW
8xBW
8xBW

Side Plank
45s
45s

Week 4
January 23, 2009
Workout (D)
Winter Phase 1

A1. Chinup (No weight belt)
4x8lb medicine ball
4x8
4x8
10x8

A2. BB Overhead Press
4x140
4x145
4x150
10x140

B1. WG cable row
4x150
4x150
10x125

B2. DB Bench
4x80
4x85
10x70

C. Side Plank
2 sets of 45 second holds

Week 5
January 26, 2009
Workout (A)
Winter Phase 1

A. Squat
4x225
4x235
4x240
10x205

B1. DB Deadlift
8x75
8x75
8x75

B2. Reverse Lunges
8x105
8x105
8x115

C. Rev Crunch
15
15
15

Week 5
January 28, 2009
Workout (B)
Winter Phase 1

A1. BB Bent over Row
4x150
4x155
4x160
10x140

A2. BB Incline Bench
4x180
4x180
3x185
9x160

B1. Standing DB Overhead Press
4x60
4x60
10x45

B2. WG Lat Pulldown
4x155
4x155
10x125

C. Plank
60s
60s
60s

Week 5
January 30, 2009
Workout ©
Winter Phase 1

A. Deadlift
4x235
4x245
4x265
10x225

B1. Bulgarian Split Squat
8x40
8x40
8x45

B2. Supine Hip/Leg Extensions
8xBW
8xBW
8xBW

Side Plank
45s
45s

Week 6
February 2, 2009
Workout (D)
Winter Phase 1

A1. Chinup (No weight belt)
4x8lb medicine ball
4x8
4x8
5x8 (hmm)

A2. BB Overhead Press
4x145
4x150
4x155
10x140

B1. WG cable row
4x150
4x150
10x125

B2. DB Bench
4x85
4x85
10x70

C. Side Plank
2 sets of 45 second holds

Week 6
February 4, 2009
Workout (A)
Winter Phase 1

A. Squat
4x235
4x245
3x245
10x205

B1. DB Deadlift
8x75
8x80
8x80

B2. Reverse Lunges
8x115
8x115
8x120

C. Rev Crunch
15
15
15

Week 6
February 6, 2009
Workout (B)
Winter Phase 1

A1. BB Bent over Row
4x155
4x160
4x160
10x145

A2. BB Incline Bench
4x180
4x185
3x190
10x160

B1. Standing DB Overhead Press
4x60
4x60
9x50

B2. WG Lat Pulldown
4x155
4x155
10x130

C. Plank
60s
60s
60s

Week 7
February 9, 2009
Workout ©
Winter Phase 1

Just did Deadlift and BB Bench today…

Bench
3x225
3x225
3x225

Deadlift
4x245
4x265
4x275
10x225