T Nation

My OTS BBB Program Setup

Ramp 1 Week 4 of BBB 1st week of SuperGrowth Phase

Monday (10-12 Reps 3 minute rest between sets)

Chest-DB Decline Press 50lbs x 12 for 3 sets. w/u was 25lbs

Back-BB Row 130lbs x 12 for 1 set. 135lbs x 10 for 1 set. 130lbs x 11 for 1 set. w/u was 70lbs

Bicep-EZ Bar Curl 85lbs x 12 for 1 set. 90lbs x 12 for 1 set. 90lbs x 10 for 1 set. w/u 35lbs

Calf-Standing Calf Raise 270lbs x 20 for 3 sets. w/u 90lbs

Notes
DB’s only go to 50lbs so I am maxed out on DB Decline Press.
I followed my meal plan by about 30% today felt like it made a difference, obviously I need to get it down 100%. Working towards this…

Tuesday (10-12 Reps with 3 minute rest between sets)

Delts-Lateral Cable Raise 50lbs x 10 for 1 set. 50lbs x 12 for 1 set. 45lbs x 12 for 1 set. w/u was 20lbs

Tricep-Skull Crushers with EZ Bar 85lbs x 10 for 1 set. 75lbs x 12 for 1 set. 70lbs x 12 for 1 set. w/u was 35lbs

Hams-Leg Curls on Powertec 90lbs x 10 for 2 sets. 75lbs x 10 for 1 set. w/u was 20lbs

Thighs-BB Squats 170lbs x 12 for 1 set. 175lbs x 10 for 1 set. 160lbs x 12 for 1 set. w/u was 80lbs

Abs-Forgot to do them.

Thursday (8-10 Reps with 3 minute rest between sets)

Chest-Incline BB Bench 160lbs x 8 for 1 set. 150lbs x 8 for 1 set. 130lbs x 10 for 1 set. w/u was 80lbs

Delts-Seated DB Press 40lbs x 8 for 1 set. w/u was 20lbs

Back-Lat Pulldown on Powertec 180lbs x 9 for 1 set. 180lbs x 10 for 1 set. 160lbs x 10 for 1 set. w/u was 90lbs

Thighs-Leg Press 410lbs x 10 for 2 sets. 360lbs x 10 for 1 set. w/u was 180lbs

Calf-Seated Calf Raise 125lbs x 20 for 1 set. 115lbs x 20 for 1 set. w/u was 25lbs

Bicep-EZ Bar Reverse Grip Curls 55lbs x 10 for 1 set. w/u was 25lbs

Tricep-Overhead V Bar Ext. on Cable Machine 110lbs x 12 for 1 set. w/u was 70lbs

Notes
Lat Pulldown 2nd set was close grip.
Seated Calf Raise I will probably stay at this weight for a bit.
Overhead V Bar Ext. on Cable Machine it’s difficult to put too much more weight on then try and lift up and around by myself, don’t wont to tax my shoulder anymore than needed. So I might consider changing this to a Pressdown exercise at some point.
Workout was hard didn’t eat for shit today, same old story.

Friday (5-7 Reps with 3 minute rest between sets)

Thighs-BB Squats 180lbs x 7 for 1 set. 220lbs x 7 for 1 set. 220lbs x 6 for 1 set. w/u was 90lbs

Chest-BB Flat Bench Press 180lbs x 5 for 1 set. 170lbs x 5 for 1 set. 150lbs x 7 for 1 set. w/u was 90lbs

Hams-Straight Leg Deadlifts 180lbs x 5 for 2 sets. 180lbs x 6 for 1 set. w/u was 90lbs

Delts-Powertec Seated Military Press 140lbs x 5 for 1 set. w/u was 50lbs

Back-Floor Row on Powertec 210lbs x 6 for 1 set. 230lbs x 5 for 1 set. 210lbs x 5 for 1 set. w/u was 70lbs

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

Tricep-V Bar Press Down on Cable Machine (Palms Down) 160lbs x 7 for 1 set. w/u was 70lbs

Bicep-BB Curl 90lbs x 6 for 1 set. w/u was the bar

Notes
Going to do Deadlifts from floor, instead of the Power Rack.

Ramp 1 Week 5 of BBB 2nd week of SuperGrowth Phase

Monday (10-12 Reps 3 minute rest between sets)

Chest-DB Decline Press 50lbs x 12 for 3 sets. w/u was 25lbs

Back-BB Row 135lbs x 10 for 1 set. 130lbs x 10 for 1 set. 120lbs x 11 for 1 set. w/u was 80lbs

Bicep-EZ Bar Curl 95lbs x 10 for 1 set. 90lbs x 10 for 1 set. 85lbs x 11 for 1 set. w/u was 35lbs

Calf-Standing Calf Raise 270lbs x 20 for 3 sets. w/u was 90lbs

Notes
Might do Supergrowth Phase for 4 weeks, undecided at this point though.

Tuesday (10-12 Reps with 3 minute rest between sets)

Delts-Lateral Cable Raise 55lbs x 10 for 1 set. 50lbs x 12 for 1 set. 50lbs x 10 for 1 set. w/u was 25lbs

Tricep-Skull Crushers with EZ Bar 85lbs x 10 for 1 set. 85lbs x 10 for 1 set. 65lbs x 12 for 1 set. w/u was 40lbs

Hams-Leg Curls on Powertec 90lbs x 10 for 2 sets. 65lbs x 12 for 1 set. w/u was 40lbs

Thighs-BB Squats 180lbs x 12 for 1 set. 180lbs x 11 for 1 set. 180lbs x 10 for 1 set. w/u was 90lbs

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