Week 7
February 11, 2009
Workout (D)
Winter Phase 1
A1. Pullups (No weight belt)
8xBW
8xBW
7xBW
6xBW
A2. BB Overhead Press
4x145
4x155
4x155
10x140
B1. WG cable row
4x155
4x155
10x125
B2. DB Bench
4x85
4x85
10x70
C. Side Plank
2 sets of 60 second holds
Just wanted to add when I started I weighed about 180lb. As of last night I weigh 193lb. I feel like i’ve been gaining weight while maintaining, if not losing some bodyfat.
This is a sample of what my meal plan is most often like:
(I dont weigh food really, i just try to eat a lot.)
Wake up - 6:00 am
Meal 1 - Breakfast - 6:15 am
5-7 whole eggs scrambled
4-5 slices of microwave bacon
1 banana
1-1.5 cups of 2% or skim milk
1-2 capsules of fish oil
Meal 2 - 10:00 am
2 scoops of Metabolic Drive w/ water
Meal 3 - 12:00 pm
6-8 oz of skinless, boneless chicken breast
2 slices whole wheat bread
1 apple
1 banana
Meal 4 - 5:45 pm
Peanut butter sandwich on whole wheat
1 banana or apple
Workout - ~6:15pm
Post-Workout - 7:00pm
2 scoops of Surge Recovery w/ water
Meal 5 - 8:00pm
8oz-1 lb…steak, chicken, or ground chuck
1 steamfresh bag of mixed vegetables
1-2 cups of milk
Meal 6- 10:00pm
1 scoop of Metabolic Drive w/ water
P.S. I also drink 7-9 17oz bottles of water while I’m at work
Week 1
February 16, 2009
Workout (B)
Winter Phase II
Weight: 191.8 lb
Started phase II of the winter program after a few days rest and an eventful trip to visit my college for the weekend…
A. BB Incline Bench
5x185
3x185
2x190
4x185
4x170
2x185
I definitely made a rookie mistake by trying to much weight on my first time with this workout, so instead of adding weight my second time through the 5,4,2…I had to decrease the reps/weight…next time I will know better
B1. BB Bent over Row
4x155
6x145
4x160
12x135
B2. Standing DB Overhead Press
4x60
6x55
4x65
12x45
B3. Widegrip Lat Pulldown
4x155
6x150
4x155
12x135
Plank
2 sets of 75 seconds
Kind of learned from my mistake with the incline press and didn’t try to much weight on the supersets. Still experimenting, but i’ll get it down. After this workout, i’m not looking forward to the pain of wave loading on a leg day…can’t wait for wednesday 
Week 1
February 18, 2009
Workout (C)
Winter Phase II
Weight: 194lb
A. Deadlift
5x255
3x265
2x280
4x265
4x270
2x285
B1. Supine Hip Ext/Leg Curl
4xSingle Leg
4xSingle Leg
4xSingle Leg
12xDouble Leg
B2. Bulgarian Split Squat
4x60
4x65
4x65
12x40
^^^^^THAT SUCKED^^^^^
Swiss Ball Crunch
15x45lb plate
15x45
I was DESTROYED after the BSS…this workout really took a lot of energy. I know i’ll be feeling this for a few days…
Week 1
February 20, 2009
Workout (D)
Winter Phase II
Weight:
So I didn’t learn from my mistakes on Monday and AGAIN went to heavy at first on chinups which screwed it all up. I guess I have a little to much confidence in myself these days lol. Next time I’ll get it right…
A. Chinup
5x15lb DB
4x20lb
2x20lb
5x5lb
4x5lb
2x15lb
B1. Standing BB Overhead Press
4x145
6x135
4x155
9x135 (Didn’t finish)
B2. Neutral Grip Cable Rox
4x150
6x150
4x165
12x140
For some reason the DB bench press went away with phase 2 of winter, so I added in some BB bench which didn’t go all that well…
Side Plank
3 sets of 45s
Hey man, good to see the numbers are goin upwards, i just bought the book so interested to see how u go. Hope u took some pics before hand and if not get to it 
i wanna see results
Im goin to post a log as well, not this routine but sort of like it. Good luck 
Week 2
February 23, 2009
Workout (A)
Winter Phase II
Weight: 193lb
A. Squat
5x225
4x235
2x245
5x235
4x245
2x250
B1. DB Deadlift
4x80s
6x85s
4x95s
12x80s
B2. BB Reverse Lung
4x135
6x135
4x145
12x105
^^^ Reverse Lunges SUCKED…especially 12 reps…
Reverse Crunch
3 sets of 20
I think today went pretty well. I set a new PR on Squat with 250 for 2 reps although by that set my form was getting a little shaky…For some reason all my lifts go up but squat and its always been like this. Hopefully it will start progressing faster…
Hey Pro-a-gression, thanks for the support. Unfortunately I do not have any before pics. I did have some from last summer, but i’m not sure where they are. I currently do not have a camera where I live, but I’ll see what I can do to get some pics up. I wasn’t in horrible shape to begin with a year ago, but I lost a lot of fat and gained A LOT of muscle up until i started BFS. This program has basically taken me from average to very athletic looking in a short amount of time. Just remember to give your full effort each workout and you are set.
-KB
Week 2
February 25, 2009
Workout (B)
Winter Phase II
Weight:
A. BB Incline Bench
5x165
4x175
2x185
5x175
4x180
2x195
Got it right this time…
B1. BB Bent over Row
4x155
6x155
4x165
12x145
B2. Standing DB Overhead Press
4x65
6x55
4x65
12x50
B3. Widegrip Lat Pulldown
4x155
6x150
4x165
12x140
Plank
2 sets of 75 seconds
Took a quick pic of my progress…Leg pics didn’t turn out well, but this will have to do
Keep it going, man. Feel free to ask any questions if you have 'em.
-Nate
Week 2
February 27, 2009
Workout (C)
Winter Phase II
Weight:
A. Deadlift
5x265
3x275
2x285
4x275
4x280
2x295 (PR)
B1. Supine Hip Ext/Leg Curl
4xSingle Leg
4xSingle Leg
4xSingle Leg
12xDouble Leg
B2. Bulgarian Split Squat
4x60
4x65
4x70
12x40
^^^ much easier this time, I think i’ll be going up in weight next go around (ouch)…
Didn’t do any abs, no time.
Week 3
March 2, 2009
Workout (D)
Winter Phase II
Weight: 193.4
A. Chinup
5xBW
4x5
2x10
5x10
4x15
2x20
Started lower weight this time and it worked out well. I think the key to these phase 2 workouts is getting the first 5,4,2 down…then the next 3 sets are easy to determine.
B1. Standing BB Overhead Press
4x145
6x145
4x155
5x135 9x105
I really think my form is all wrong on this lift. It hasn’t gone up very much since I started.
B2. Neutral Grip Cable Row
4x155
6x165
4x175
12x150
C. DB Bench
4x85
6x75
4x85
12x70
Side Plank
2 sets of 45s