T Nation

My OTS BBB Program Setup


#1

I have read all the threads on BBB plus the e-book and I am going to start my own 18 week program on 11-28-11. I will be doing the pre-condition week on 11-21-11, as to get my weights somewhat set up for the program. I will be sharing my progress through this thread. I was wanting some advice as to if my setup and meal plan looked ok or not. Modok, and C_C, STB, DH could you lend your thoughts as well as anyone else on these topics, thanks...

I have been lifting off and on for roughly 8 years, however no lifting what so ever for the last 7 months due to work and what not...

Starting Statistics

Male
6' 2"
166lbs
Chest 38"
Arms 11"
Hips 34"
Waist 34"
Thighs 21"
Calves 14"
Forearms 11"
Shoulders 46"
Neck 15"

Program Overview:

Listed Below is my Exercise Routine for Ramp 1 & Level 1 SuperGrowth Phase 1. 6 Weeks Total

I will be doing the 4 day program

Monday
Chest-DB Decline Press
Back-BB Row
Bicep-EZ Bar Curl
Calf-Standing Calf Raise

Tuesday
Delts-Lateral Cable Raise
Tricep-Skull Crushers with EZ Bar
Hams-Leg Curls on Powertec
Thighs-BB Squats
Abs-Hanging Pikes, AB Roller, Hanging Knee Raise

Wed
Off Day from Weights, I will do a light swim or run during my schedule w/o time slot

Thursday
Chest-Incline BB Bench
Delts-Seated DB Press
Back-Lat Pulldown on Powertec
Thighs-Leg Press
Calfs-Seated Calf Raise
Bicep-EZ Bar Reverse Grip Curls
Triceps-Overhead V Bar Extension on Cable Machine

Friday
Thighs-BB Squats
Chest-BB Flat Bench Press
Hams-Straight Leg Deadlifts in Power Rack
Delts-Powertec Seated Military Press
Back-Floor Row on Powertec
Calf-Standing Calf Raise
Tricep-V Bar Press Down on Cable Machine (Palms Down)
Bicep-BB Curl

Nutritional Overview

1 8:45 A.M.

Berry Booster Shake includes:
1 Scoop Vanilla Whey Protein
A ½ Cup Frozen Strawberries
A ½ Cup Frozen Blueberries
1 Banana
1Cup Water
Mix all together
Multivitamin

Calories 300 Fat 3 Protein 26 Carbs 18 Sodium 65mg

2 9:30 A.M.

3 Egg Whites
2 Whole Eggs
1 Scoop Chocolate Protein mixed within 1 serving of Oatmeal
1 Slice of 100% WW Bread

Calories 581 Fat 16 Protein 60 Carbs 51 Sodium 475mg

3 11 A.M. (Pre-W/O Meal)

1 Scoop of Whey Protein w/8oz of Skim Milk

Calories 220 Fat 2 Protein 34 Carbs 14 Sodium 185mg

W/O Between 11:30 A.M. & 12:30 P.M.

4 12:45 P.M. (Post W/O Meal)

1 Scoop of Serious Mass by ON w/12oz of Skim Milk

Calories 745 Fat 2 Protein 37 Carbs 143 Sodium 395mg

5 2:30 P.M.

1 Can of Albacore with 1Tbsp of Relish & 1 Tbsp of Light Mayo
2 Slices of 100% WW bread
8oz of Skim Milk

Calories 440 Fat 6 Protein 44 Carbs 56 Sodium 855mg

6 4:30 P.M.

1 tsp of Flax Oil
2 Tbsp of Jif Creamy All Natural PB

Calories 235 Fat 21 Protein 7 Carbs 8 Sodium 80mg

7 6:30 P.M.

8oz of Chicken, Fish, or Lean Red Meat
A ½ Cup of Brown Rice or 1 Sweet Potato
1 Cup of Frozen Vegetables

Calories 410 Fat 7 Protein 50 Carbs 40 Sodium 200mg

8 9:00 P.M.

A ½ Cup of Cottage Cheese
2 Tbsp of Jif Creamy All Natural PB
8oz of Skim Milk

Calories 350 Fat 16 Protein 27 Carbs 25 Sodium 670mg

9 10:45 P.M.

1 Scoop of Serious Mass by ON w/12oz of Skim Milk

Calories 745 Fat 2 Protein 37 Carbs 143 Sodium 395mg

Total Daily Caloric Intake

Calories 4026 Fat 75 Protein 322 Carbs 498 Sodium 3320mg

Notes
Meal Plan is based on needing a starting calorie intake of 4000, 166lbs x 25 calories per lb of bodyweight. Protein intake should be closer to 250, 166 x 1.5, but this starting # will suffice. Carbohydrates should be total estimated protein intake x 2 is roughly 500. Fat intake should be 30% of estimated protein intake, so 250 x .30 is roughly 75grams. I always watch my sodium intake and try to keep it under control, so the 3320 is acceptable.

Every 2 weeks I will monitor progress and adjust caloric intake by bumping or lowering. Grocery bill should run about $70 per week, I want to try and get this down closer to $55 if possible.

Comments or suggestions?


#2

Ok here is an update on my first week back in the gym, and I am doing the BBB Pre-Condition Program for the week. Then on Monday I will be starting the 18 week 4 days per week BBB Program!

w/u=warmup

Monday
Chest-BB Flat Bench 130lbs x 12 for 3 sets w/u was 60lbs
Back-BB Row 70lbs x 12 for 3 sets w/u was the bar
Bicep-EZ Bar Reverse Grip Curls 35lbs x 12 for 3 sets w/u was the bar
Calf-Standing Calf Raise 90lbs x 20 for 3 sets w/u was body weight

Tuesday
Thighs-BB Squats 90lbs x 12 for 3 sets w/u was the bar
Delts-Powertec Seated Military Press 50lbs x 12 for 3 sets w/u was the bar
Tricep-Overhead V Bar Extension on Cable Machine 50lbs x 12 for 3 sets w/u was 20lbs

Wed
Chest-DB Incline Press 35lbs x 10 for 3 sets w/u was 15lbs
Back-Lat Pulldown on Powertec 140lbs x 10 for 3 sets w/u was 50lbs
Calf-Standing Calf Raise 180lbs x 20 for 3 sets w/u was 90lbs
Bicep-BB Curl 65lbs x 10 for 3 sets w/u was the bar

Thursday
Hams-Straight Leg Deadlift in Power Rack 90lbs x 10 for 3 sets w/u was the bar
Tricep-EZ Bar Skull Crushers 45lbs x 10 for 3 sets w/u was the bar
Delts-DB Seated Military Press 30lbs x 10 for 3 sets w/u was 15lbs

Friday
Chest-DB Decline Press 40lbs x 8 for 3 sets w/u was 20lbs
Back-Floor Row on Powertec 140lbs x 8 for 3 sets w/u was 50lbs
Bicep-EZ Bar Curl 45lbs x 8 for 3 sets w/u was the bar
Calf-Seated Calf Raise 80lbs x 20 for 3 sets w/u was 35lbs

Saturday
Thighs-Leg Press 270lbs x 8 for 3 sets w/u was 180lbs
Delts-Lateral Cable Raise 10lbs x 8 for 3 sets w/u was 5lbs
Tricep-V Bar Press Down on Cable Machine (Palms Down) 50lbs x 8 for 3 sets w/u was 20lbs

Weights are pretty light, but it feels good to finally get back into the gym! Ready to hit the Program!


#3

Ok started day 1 of BBB Ramp 1 Level 1 Supergrowth Phase 1

Monday (13-15 Reps with 2 min rest between sets)

Chest-DB Decline Press 40lbs x 15 for 2 sets 40lbs x 13 for 1 set w/u was 20lbs
Back-BB Row 90lbs x 15 for 3 sets w/u was the bar
Bicep-EZ Bar Curl 65lbs x 15 for 3 sets w/u was the bar
Calf-Standing Calf Raise 180lbs x 20 for 3 sets w/u was 90lbs

Notes
Might have to switch DB Decline Press at some point my db's only go to 50lbs.


#4

Tuesday (13-15 Reps with 2 min rest between sets)

Delts-Lateral Cable Raise 20lbs x 15 for 3 sets w/u was 10lbs
Tricep-Skull Crushers with EZ Bar 55lbs x 15 for 3 sets w/u was 35lbs
Hams-Leg Curls on Powertec 60lbs x 15 for 2 sets 60lbs x 13 for 1 set w/u was 25lbs
Thighs-BB Squats 80lbs x 15 for 3 sets w/u was the bar
Abs-Hanging Pikes 3 Reps Ab Roller 7 Reps Hanging Knee Raise 20 Reps


#5

Thursday (10-12 Reps with 2 min rest between sets)

Chest-Incline BB Bench 95lbs x 12 for 3 sets w/u was the Bar
Delts-Seated DB Press 40lbs x 10 for 1 set w/u was 15lbs
Back-Lat Pulldown on Powertec 90lbs x 12 for 3 sets w/u was 40lbs
Thighs-Leg Press 270lbs x 12 for 3 sets w/u was 90lbs
Calf-Seated Calf Raise 95lbs x 20 for 2 sets w/u was 25lbs
Bicep-EZ Bar Reverse Grip Curls 45lbs x 12 w/u was the Bar
Tricep-Overhead V Bar Ext. on Cable Machine 70lbs x 12 for 1 set w/u was 20lbs

Notes
On Lat Pulldown I am doing 2 sets with a wide grip and 1 set with a narrow grip.
On EZ Bar Reverse Grip Curls I need to find better hand placement to lessen any possible wrist pain.
Hurt my shoulder tonite playing basketball so I hope it will be ok for Friday, then 2 days of rest.
Legs are filling pretty sore and I'm sure by Friday night & Saturday they will feel pretty blitzed.
I have been doing dynamic stretching before the w/o & static stretching after the w/o its seems to make a big difference, so I will continue to spend time stretching.


#6

My Home Gym Setup


#7


My Home Gym Setup


#8

My Home Gym Setup


#9


My Home Gym Setup


#10

My Home Gym Setup


#11


My Training Mantra


#12

Friday (8-10 Reps with 2 min rest between sets)

Thighs-BB Squats 110lbs x 10 for 3 sets w/u was the Bar
Chest-BB Flat Bench Press 110lbs x 10 for 3 sets w/u was 60lbs
Hams-Straight Leg Deadlifts in Power Rack 130lbs x 10 for 3 sets w/u was 60lbs
Delts-Powertec Seated Military Press The Bar x 10 for 1 set w/u was the Bar
Back-Floor Row on Powertec 140lbs x 10 for 3 sets w/u was 50lbs
Calf-Standing Calf Raise 180lbs x 20 for 2 sets w/u was 90lbs
Tricep-V Bar Press Down on Cable Machine (Palms Down) 110lbs x 10 for 1 set w/u was 40lbs
Bicep-BB Curl 65lbs x 10 for 1 set w/u was the Bar

Notes
Did lower weight on Chest and also on Delts, trying to give my shoulder some rest. Hoping that it will feel much better on Monday, so I can hit the week hard!


#13

Ramp 1 Week 2 of BBB

Monday (13-15 Reps with 90 second rest between sets)

Chest-DB Decline Press 50lbs x 15 for 1 set. 50lbs x 14 for 1 set. 40lbs x 15 for 1 set. 40lbs x 13 for 1 set. w/u was 20lbs

Back-BB Row 130lbs x 13 for 1 set. 110lbs x 13 for 2 sets. 90lbs x 13 for 1 set. w/u was the bar

Bicep-EZ Bar Curl 85lbs x 13 for 1 set. 65lbs x 15 for 1 set. 65lbs x 13 for 1 set. 55lbs x 15 for 1 set. w/u was the bar

Calf-Standing Calf Raise 180lbs x 20 for 3 sets. 90lbs x 20 for 1 set.

Notes
I have not been following my diet as outlined above, due to laziness. I need to make a real effort to eat correctly if I intend to put on any weight and/or make it completely through BBB. STOP BEING LAZY WHEN IT COMES TO NUTRITION!

Also as for DB Decline Press I might have to substitute Standing or Lying Cable Flyes done on cable machine. If DB Decline Press becomes to easy, since my DB's only go to 50lbs?


#14

Tuesday (13-15 Reps with 90 second rest between sets)

Delts-Lateral Cable Raise 45lbs x 13 for 1 set. 35lbs x 15 for 1 set. 35lbs x 14 for 1 set. 25lbs x 15 for 1 set. w/u 10lbs

Tricep-Skull Crushers with EZ Bar 65lbs x 13 for 2 sets. 55lbs x 14 for 1 set. 45lbs x 15 for 1 set. w/u was 35lbs.

Hams-Leg Curls on Powertec 75lbs x 13 for 1 set. 70lbs x 13 for 1 set. 60lbs x 13 for 1 set. 50lbs x 14 for 1 set. w/u was 15lbs

Thighs-BB Squats 90lbs x 15 for 1 set. 110lbs x 15 for 1 set. 110lbs x 14 for 1 set. 100lbs x 15 for 1 set. w/u was the bar.

Abs-Hanging Pikes 3 Reps for 1 set. Hanging Knee Raise 20 Reps for 2 sets. Ab Roller 9 Reps for 1 set.

Notes
1st set of Lateral Cable Raise might have been about 5lbs to heavy to start?
Skull Crushers were causing some pain to my shoulder. Hopefully shoulder pain will decrease a little more this week.


#15

Thursday (10-12 Reps with 90 second rest between sets)

Chest-Incline BB Bench 130lbs x 12 for 1 set. 130lbs x 10 for 1 set. 120lbs x 10 for 1 set. 110lbs x 12 for 1 set. w/u was 60lbs

Delts-Seated DB Press 30lbs x 10 for 1 set. w/u was 20lbs

Back-Lat Pulldown on Powertec 160lbs x 12 for 1 set. 140lbs x 12 for 2 sets. 130lbs x 10 for 1 set. w/u was 50lbs

Thighs-Leg Press 360lbs x 12 for 1 set. 410lbs x 11 for 1 set. 360lbs x 12 for 1 set. 270lbs x 12 for 1 set. w/u was 90lbs

Calf-Seated Calf Raise 115lbs x 20 for 1 set. 90lbs x 20 for 1 set. w/u was 25lbs

Bicep-EZ Bar Reverse Grip Curls 50lbs x 12 for 1 set. w/u was 25lbs

Tricep-Overhead V Bar Ext. on Cable Machine 90lbs x 12 for 1 set. w/u was 40lbs

Notes
Shoulders were blasted after Incline Press, which is why weight was low for them.
3rd set on Lat Pulldowns I used a close grip bar.
Still not eating properly, need to work on that pronto...


#16

Friday (8-10 Reps with 90 second rest between sets)

Thighs-BB Squats 130lbs x 10 for 1 set. 120lbs x 10 for 2 sets. 110lbs x 10 for 1 set. w/u was 60lbs

Chest-BB Flat Bench Press 140lbs x 9 for 1 set. 135lbs x 10 for 1 set. 130lbs x 8 for 1 set. 120lbs x 9 for 1 set. w/u was 70lbs

Hams-Straight Leg Deadlifts in Power Rack 135lbs x 10 for 2 sets. 135lbs x 9 for 1 set. w/u was 80lbs

Delts-Powertec Seated Military Press 70lbs x 10 for 1 set. w/u was 20lbs

Back-Floor Row on Powertec 160lbs x 10 for 1 set. 170lbs x 10 for 1 set. 170lbs x 8 for 1 set. 160lbs x 9 for 1 set. w/u was 50lbs

Calf-Standing Calf Raise 180lbs x 20 for 2 sets. w/u was 90lbs

Tricep-V Bar Press Down on Cable Machine (Palms Down) 110lbs x 10 for 1 set. w/u was 40lbs

Bicep-BB Curl 70lbs x 10 for 1 set. w/u was the bar


#17

Ramp 1 Week 3 of BBB

Monday (13-15 Reps with 90 second rest between sets)

Chest-DB Decline Press 50lbs x 15 for 1 set. 50lbs x 14 for 1 set. 45lbs x 14 for 1 set. 40lbs x 14 for 1 set. 35lbs x 15 for 1 set. w/u was 20lbs

Back-BB Row 130lbs x 13 for 2 sets. 125lbs x 13 for 1 set. 120lbs x 13 for 1 set. 110lbs x 13 for 1 set. w/u was 60lbs

Bicep-EZ Bar Curl 75lbs x 15 for 2 sets. 75lbs x 13 for 1 set. 65lbs x 15 for 2 sets. w/u was 25lbs

Calf-Standing Calf Raise 180lbs x 20 for 5 sets. w/u was 90lbs


#18

Tuesday (13-15 Reps with 90 second rest between sets)

Delts-Lateral Cable Raise 45lbs x 15 for 1 set. 40lbs x 15 for 1 set. 35lbs x 15 for 1 set. 30lbs x 15 for 2 sets. w/u was 20lbs

Tricep-Skull Crushers with EZ Bar 65lbs x 15 for 2 sets. 65lbs x 13 for 1 set. 55lbs x 15 for 2 sets. w/u was 35lbs

Hams-Leg Curls on Powertec 90lbs x 13 for 1 set. 80lbs x 13 for 1 set. 70lbs x 14 for 1 set. 65lbs x 13 for 1 set. 55lbs x 15 for 1 set. w/u was 15lbs

Thighs-BB Squats 150lbs x 14 for 1 set. 145lbs x 15 for 1 set. 140lbs x 14 for 1 set. 135lbs x 14 for 1 set. 130lbs x 15 for 1 set. w/u was 70lbs

Abs-Hanging Pikes 3 reps for 1 set. Hanging Knee Raise 25 reps for 1 set. Hanging Knee Raise 20 reps for 1 set. Ab Wheel 10 reps for 1 set. Ab Wheel 6 reps for 1 set.


#19

Thursday (10-12 Reps 90 second rest between sets)

Chest-Incline BB Bench 140lbs x 10 for 2 sets. 135lbs x 7 for 1 set. 130lbs x 7 for 1 set. 120lbs x 10 for 1 set. w/u was 70lbs

Delts-Seated DB Press 30lbs x 10 for 1 set. 30lbs x 11 for 1 set. w/u was 20lbs

Back-Lat Pulldown on Powertec 160lbs x 12 for 1 set. 160lbs x 11 for 2 sets. 140lbs x 11 for 1 set. 140lbs x 10 for 1 set. w/u was 70lbs

Thighs-Leg Press 410lbs x 10 for 3 sets. 360lbs x 10 for 2 sets. w/u was 180lbs

Calf-Seated Calf Raise 115lbs x 20 for 2 sets. w/u was 25lbs

Bicep-EZ Bar Reverse Grip Curls 50lbs x 12 for 1 set. w/u was 25lbs

Tricep-Overhead V Bar Ext. on Cable Machine 110lbs x 12 for 1 set. w/u was 40lbs

Notes
Lat Pulldown sets 3 & 4 were close grip.
Still have not followed my diet at all, this w/o was very difficult need to eat properly to progress. Just been lazy.
Weighed myself this morning and weighed 170lbs.


#20

Friday (8-10 Reps with 90 second rest between sets)

Thighs-BB Squats 155lbs x 10 for 2 sets. 150lbs x 10 for 1 set. 150lbs x 8 for 1 set. 140lbs x 9 for 1 set. w/u was 80lbs

Chest-BB Flat Bench Press 145lbs x 10 for 1 set. 145lbs x 9 for 1 set. 140lbs x 8 for 1 set. 135lbs x 8 for 1 set. 130lbs x 8 for 1 set. w/u was 70lbs

Hams-Straight Leg Deadlifts in Power Rack 135lbs x 10 for 3 sets. w/u was 80lbs

Delts-Powertec Seated Military Press 90lbs x 10 for 2 sets. w/u was 50lbs

Back-Floor Row on Powertec 180lbs x 10 for 2 sets. 170lbs x 10 for 1 set. 170lbs x 8 for 1 set. 140lbs x 9 for 1 set. w/u was 90lbs

Calf-Standing Calf Raise 270lbs x 20 for 2 sets. w/u was 90lbs

Tricep-V Bar Press Down on Cable Machine (Palms Down) 120lbs x 10 for 1 set. w/u was 50lbs

Bicep-BB Curl 75lbs x 10 for 1 set. w/u was the bar

Notes
Will start Supergrowth phase on Monday!