T Nation

Degerdahl's BBing Split Log

I have recently decided I need something more that the 3 days/ week outlined in starting strength. I have decided to do somewhat of a BB split. I still want to lift heavy as possible and add some auxilary work as energy and time permits. Here is todays Back/ Bicep day

Prone Pulldown/ Pull ups 40x10 90x5 130x5 140x5 160x5 180x5 BW(~213 lbs) x6
1 Arm DB Row 40x6 60x6 80x6 80x10
db Rear delt fly 10x15x4
BB curl 60x10 70x10 80x10 90x5

The above was all I planned to do. felt like doing more so…

Cable pullover 100 x 12 140x12 140x12 did not like this exercise need a better lat movement
DB curl 30 x12x3

PWO meal 2 cup whole milk 1 scoop whey(~26g pro) 1 ww bagel w/2 T PB

Felt great after. Moring was f’d up though. I had been lifting at home, and this morning was first time to the gym in months. Forgot my work shoes and shaving cream.

Can’t wait for Chest/ shoulders, and tris tomorrow!

Chest/ Shoulders/ Tris

Bench
45x10
95x5
135x5
155x5
175x5
195x5
215x5(f)

DB shoulder press
50x6
60x6
70x6 (f)

Fly
15 reps
12 reps
8 reps Not sure of the weight, exactly. Just going for a pump. Plus, some old lady took the machine I was on so end up switching.

Cable lateral raise
20 lbsx12x3

overhead tricep extension
60x10
70x10
80x10
90x10

Cable tricep pulldown

80lbs x 15, 12, 8

Saw some people playing basketball decided to get a game ~30 min.

Plan was only to bench, db shoulder press, fly, and 1 tricep, end having more in me.

PWO 2 c whole milk, 1 scoop whey, PB sand, banana.

Today I had a meeting that I had to travel to so I could not lift in the AM. Ate too much sugary shit for breakfast and a minimally acceptable lunch, provided by my company. Got the kcals but did not have the same energy as yesterday.

Legs tomorrow.

Fuck Me!! Ok Leg day

Squat
45x10
95x5
135x5
185x5
225x5
265x5
305x1!!! Fucked up my back!! Not good. Switched to some open chain movements

Leg extension
45x12
90x12
135x12
180x12
225x12

Leg curl
45 x 12
90x12x2

smith machine calve raise
135x15
225x15
315x15

Did some ab work. All could think is, “great now I need to fix this shit”. One hand I was pissed, because I like to do legs with squats, RDLs, deadlifts, etc. On the other hand it will give me a chance to bring up my upper body, which is what I really want any way.

Same PWO nutrition

Off to work. Tonight figure out what I can do the fix my back.

Back day 2

HS Low Row. Tried cable row but to much low back pain with that. Did 50x10, 80x5
90x5
140x5
180x5
200x5
220x5
240x5
270x3

Lat pulldown
120x10
140x6
160x6

Prone reverse fly
50x12x3

Pullover machine (found it by the ab machines.) I liked this for lats. Held contration each time
100x 15
140x15
140x15
140x11

Preacher curls
55x7
35x15
35x15 Very weak on this??? I guess thats why arms are small

seated DB curl
30x12x3

Same PWO nutrition

Took hot bath last night for low back. No Ice, no core, rolling, or stretching. Does feel better but I know I have some work to do on that.

Felt shitty this morning. Ended up working tonight.

Military press
45x10
65x5
95x5
115x5
135x5
145x5
155x5
165x3

HS incline press
90x10
140x10
180x10
230x4

Lateral/ front/ arnold
15x15/15/15
20x12/12/12
20x10/10/10

Low to high cable fly
25x15
45x15x2

Cable pressdown
70x12
80x12
90x6

Called it a night. Shake and a sammie. Nighty-night

Measurments and goals

Weight: 217.6 lbs (no goal)
BF% estimate (3 site skin fold): 17.15% (10% eventually)
Neck: 16 in (18in)
Shoulders: 51in (54in)
Arm: 15.5in (18in)
Waist 37.5in (34in eventually)
Thigh 24.75 in (28in)

The priority for me is my arms, then legs, then Shoulders/ neck, and lastly waist and BF%. I have no real weight goal as long as the other numbers are reached the weight will be what it will be.

I have no “maxes” to speak of as I am basically detrained. Photos to come as results come.

Prone Pulldown/ Pull-up
50x10
80x5
110x5
140x5
170x5
BW (~217.6) x7

DB Row
70x10
80x10
90x10
100x6

Pull-over
140x15
140x10 Hold and negative
155x8 hold and negative

PReacher curl
15x10
25x6
35x6
45x6
65x7

DB curl
35x12
35x10
35x8

Rear delt fly
50x12x3

Ran out of milk had to use my wifes almond milk for PWO shake (too sweet!!).