Tuesday
Overhead barbell press
60 kg x 12
55 kg x 12
55 kg x 12
Cable triceps pushdown
105 x 11
100 x 12
100 x 10
I suddenly remember that youre not supposed to lower weight on the training phases since there are 180 sec rest between sets… doh…
Front squat
75 kg x 10… pain in left hip and right foot… poor form
75 kg x 10
75 kg x 10
Abs pulldown standing
90 kg x 12 (too easy)
100 kg x 12
100 kg x 12
need to raise my standing abs weights more next time.
Wednesday
Incline barbell press
75 kg x 8… I actually thought I could get 10 reps but strength is stalling 
75 kg x 8
75 kg x 8
Chinups
BW (102 kg) x 9
BW x 8
BW x 8
Calf raise
220 kg x 8
220 kg x 8
220 kg x 8
Incline DB curls
22 kg x 8
22 kg x 8
22 kg x 8… poor form. too much swinging… Hope I can get 10 reps with better form next time
Thursday
Deadlift
140 kg x 8
140 kg x 8
140 kg x 8
weighted crunch
BW + 22 kg x 10
22 kg x 10
22 kg x 10
Seated lateral raise
12 kg x 10… poor form
12 kg x 9
12 kg x 8… I suck at lats
French press
42 kg x 10
42 kg x 10
42 kg x 10
Friday
BB BOR
80 kg x 7
80 kg x 7
80 kg x 7
BB bench press
110 kg x 5… fail on 6th rep and dropped bar to chest. Had to roll off. Embarrasing
110 kg x 5
110 kg x 5
Calf raise Smith
225 kg x 7
225 kg x 7
225 kg x 7
BB Standing biceps curl
60 kg x 6
60 kg x 5
60 kg x 5
Saturday
BB OH press sitting
65 kg x 6
65 kg x 5
65 kg x 5
Weighted crunch
26 kg x 6
26 kg x 7
26 kg x 7
Dips
BW + 13 kg (120 kg) x 7
120 kg x 7
120 kg x 7
Hack squat
115 kg x 7
115 kg x 7
115 kg x 7
Training phase - week 2
I had a hard twist in my left knee today at work and the doctor said I need to rest for a couple of days… So I dropped leg work today
Monday:
DB BOR
35 kg x 10
35 kg x 10
35 kg x 10
BB bench press
100 kg x 10
100 kg x 10
100 kg x 7… felt wasted
BB Standing biceps curl
50 kg x 10
50 kg x 8…damnit
50 kg x 10
Tuesday
BB sitting military
62 kg x 8… damnit. I cant make progress on this one. Have gotten 60kgx12 before
60 kg x 10
60 kg x 10
Dips
112 kg x 10
112 kg x 11
112 kg x 10
Front squat … couldnt do them cause my left leg is injured
Abs pulldown standing
110 kg x 10
110 kg x 10
110 kg x 10
I’m continuing the program although I cant do leg work. Hope it won’t affect my other lifts too much, but knowing that leg work is needed to boost testosterone levels it sucks being injured
Nice lifts! You’re still liking it?
I’m doing my last session of the first BBB cycle tomorrow and I’m strongly considering continuing on ramp 2 if my school situation etc will allow me to do so. You wrote in an earlier post that you shouldn’t lower the weight for each set in the training phases. If the book said that then I missed it because I have been lowering the weight for 6 weeks now 
But what the hell, I have been beating PR’s every session, so it has not done any damage to my progress.
I love this program. I just got my left leg scanned and was told I couldnt do leg work the next 10 days, so the last 2 weeks are not perfect… But if I get the OK in 10 days, I think I’ll just continue with ramp 2 with a little lower weight on squat/deadlift/calves and then just progress slowly.
Yeah, in training phases there are so many secs rep pause (180) that you should be able to do another work set in the rep range without lowering weights 
BTW I get many comments that my body mass has exploded the last months. Ive so far gained 9 kg from 92-101 but also much of this is fat, but the PMs keep coming so I’m happy. I’ll cut through summer and hopefully lean out and keep as much muscle as possible.
Wednesday
Incline barbell bench press
78 kg x 9
78 kg x 7…damnit
78 kg x 8
Chinups
BW (103) kg x 10
103 kg x 10
103 kg x 10
incline dumbbell curl
22 kg x 8
22 kg x 8
22 kg x 8
damn, first time I couldnt improve weights or reps in curls. My plan was to get 22 kg x 10 but I struggled to get the 8 reps. Maybe it was because I skipped the calf raise and started curling right after chinups so biceps were busted… I’ll try again next week to reach 22x10
Thursday
Weighted crunches
26 kg x 8 reps
26 kg x 8
26 kg x 8
Seated lateral raise
12 kg x 10
12 kg x 10
12 kg x 10
French press
48 kg x 8
48 kg x 8
48 kg x 8
decided to push the envelope on the french press. No problems. Ill go for 50 kg next week and maybe 10 reps Lateral raises arent improving at all, but it has always been the weak link. I couldnt do deadlift so no leg work today…
Friday
BB BOR
85 kg x 5
85 kg x 5
85 kg x 5
BB bench press
112 kg x 2
112 kg x 2
112 kg x 3
112 kg x 2
No energy at all. No power. Weird. Did 4 sets to compensate for lack of reps.
Tried to do BB curls but arms were hurting. So dropped the exercise today. Will try again tomorrow.
Saturday:
BB sitting military
65 kg x 7 reps
65 kg x 7 reps
65 kg x 7 reps
great training. Slobby form on last set and not full ROM on last 2 reps, but lots of power today!
Abs pulldown
120 x 7
120 x 7
120 x 7
Dips
122 kg x 5
122 kg x 5
122 kg x 5
Standing BB curl
60 kg x 6
60 kg x 6
60 kg x 5
very hard. my arms and joints hurt alot. Slobby form with lots of swinging, but at least I dit the curls today
Week 3 training phase - last week of the first ramp/SG og BBB
Monday:
1 arm DB BOR
38 kg x 10…loosing grip- need straps
38 kg x 12. With straps. Feeling great!
38 kg x 12
BB bench press
103 kg x 5… my left leg/knee hurts too much.
100 kg x 6
100 kg x 5
100 kg x 5
100 kg x 5
I’ll stop BBB after this week and wait until my left leg is OK again. Then start all over. I cant lift heavy in too many exercises cause the knee/leg is bad. Did a 5x5 today to compensate for lack of reps with heavy load
Standing biceps curl
53 kg x 10
53 kg x 10
50 kg x 10
Tuesday
Sitting Military press:
62 kg x 8
62 kg x 8
60 kg x 10
60 kg x 8
Dips
115 kg x 10
115 kg x 10
115 kg x 10
Abs pulldown
120 kg x 9
120 kg x 10
120 kg x 9
Wednesday:
DB incline bench (flat BB bench was occupied)
52 kg x 12
52 kg x 15 … not used to DB bench so not sure what my weights are)
52 kg x 13
Chinups
103 kg x 10… felt easy
112 kg x 8
112 kg x 8
112 kg x 7
Incline BB press
78 kg x 5
78 kg x 5
78 kg x 4
Thursday
Seated lateral raise
12 kg x 10
12 kg x 10
12 kg x 10
Rear lateral raise
12 kg x 10
12 kg x 10
12 kg x 10
French press
48 kg x 10
48 kg x 10
48 kg x 10
Friday
BB BOR
85 kg x 5
85 kg x 5
85 kg x 5
BB bench
105 kg x 8… hey - easy. Must add weight
110 kg x 5
110 kg x 5
110 kg x 4
Standing biceps curl
60 kg x 5
60 kg x 5
60 kg x 5
This is the end of BBB for me this time. I’ll return in fall when my leg has healed and try again. So far my stats have altered to following:
weight 96 kg → 101 kg
Stomach 96 cm → 98 cm (damnit)
Arms 41 cm → 42,5 cm (so close to 17" arms…)
Bench press: 100 kg x 8 → 105 kg x 8 (pretty sure I can do 110 x 8 but somehow my leg hurt when bench?)
BB curls: 50 kg x 5 → 60 kg x 5
Chinups: 105 kg x 5 → 112 kg x 8
BB BOR: 60 kg x 10 → 70 kg x 10
Sitting OH press: 55 kg x 7 → 62 kg x 8
Deadlift: 145 kg x 8 → couldnt test
Summary: great program, although I didnt get the benefits of super growth weeks because I couldnt do legs… So I need to try again later and start with higher weights from week 1. This program wasnt as hard as I had feared, but maybe I didnt push myself hard enough. I had no problems with shoulder joints at all. I’ll drop front squat next time and use back squat again and try to get a better form.