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OTS BBB - Gettin My Swole On

Been lifting on an off for a few years, but I always had to stay in weight classes for grappling. Now that is over and done with, I can finally pack on some muscle.

Goals: Increase body weight from 155 to 175 by March 1.

-Keep bf under 15% while doing so.

-Increase Bench from 225 to 275 -(Haven’t been benching regularly so shouldn’t be too hard)

-Increase squat from 275 to 315

-Dead lift 300+ with good form.

And most importantly look even better than I already do naked. :slight_smile:

Here’s what I did today:

Routine Exercise Weight Weight Units Reps Comments
One Arm Dumbbell Row 55lbs 15 Felt energized
One Arm Dumbbell Row 65lbs 14 Not enough rest
One Arm Dumbbell Row 75lbs 13
Bench Press (Barbell) 165lbs 15
Bench Press (Barbell) 165lbs 10
Bench Press (Barbell) 155lbs 6
Alternating Dumbbell Curl 20lbs 15
Alternating Dumbbell Curl 25lbs 14
Alternating Dumbbell Curl 25lbs 13
Standing Calf Raise (Machine) 90 lbs 15
Standing Calf Raise (Machine) 135 lbs 14
Standing Calf Raise (Machine) 165 lbs 13
Ab Roller 0 lbs 15
Ab Roller 0 lbs 15
Ab Roller 0 lbs 15

Here’s to tomorrow.

Another one! Nice.

You’re on the six days a week I take it?

20 pounds is absolutely doable in the timeframe you’ve set. Eat, eat and eat. I’ve tried to go through the program on 3000 kcal, which just wasn’t happening. Strength went to shit, and I just didn’t want to train. Making sure I get 4000+ each day has really helped with that,and numbers are rising steadily.

I’ll keep an eye!

Yeah, I was debating whether to do the 4 or 6 day routine, but I decided on the 6 day because I prefer working out almost everyday. I didn’t see your thread when I posted this one, so I’ll def. check in on you from time to time as well.

Exercise Weight Reps
Shoulder Press (Dumbbell) 35 15
Shoulder Press (Dumbbell) 45 14
Shoulder Press (Dumbbell) 50 10
Tricep Dip 0 15
Tricep Dip 45 10
Tricep Dip 45 15
Squat (Barbell) 165 15
Squat (Barbell) 185 14
Squat (Barbell) 205 13
Crunch 0 25
Crunch 0 25
Crunch 0 25
Crunch 0 25

Felt weak during this one. I def. need to have a better meal before working out. PB sandwich just isn’t doing it.

Exercise Weight Reps
Bent Over Row (Barbell) 95 13
Bent Over Row (Barbell) 115 11
Bent Over Row (Barbell) 135 10
Incline Bench Press (Barbell) 115 12
Incline Bench Press (Barbell) 125 11
Incline Bench Press (Barbell) 135 9
Standing Calf Raise (Barbell) 110 12
Standing Calf Raise (Barbell) 130 11
Standing Calf Raise (Barbell) 150 10
Hammer Curl (Dumbbell) 25 12
Hammer Curl (Dumbbell) 25 11
Hammer Curl (Dumbbell) 25 10
Knee Raise (Parallel Bars) 0 15
Knee Raise (Parallel Bars) 0 15
Knee Raise (Parallel Bars) 0 15

AT LEAST 20x bodyweight in calories. At the very least. Even better would be, say 20x your goal bw, adjust if you gain too much.

Felt much better this time around, after a proper pre-workout meal.

Exercise Weight Reps
Crunch 0 25
Crunch 0 25
Crunch 0 25
Crunch 0 25
Romanian Deadlift (Dumbbell) 75 12
Romanian Deadlift (Dumbbell) 85 11
Romanian Deadlift (Dumbbell) 90 10
Military Press 75 12
Military Press 95 10
Military Press 85 10
Close Grip Bench Press 90 12
Close Grip Bench Press 120 10
Close Grip Bench Press 125 10

12/3/09
Ab Roller 0 15
Ab Roller 0 15
Ab Roller 0 15
One Arm Dumbbell Row 80 10
One Arm Dumbbell Row 75 10
One Arm Dumbbell Row 70 10
Bench Press (Barbell) 185 11
Bench Press (Barbell) 175 10
Bench Press (Barbell) 165 12
Alternating Dumbbell Curl 30 10
Alternating Dumbbell Curl 30 10
Alternating Dumbbell Curl 25 10
Standing Calf Raise (Machine) 180 10
Standing Calf Raise (Machine) 200 10
Standing Calf Raise (Machine) 210 10

12/4/09
Exercise Weight Reps
Shoulder Press (Dumbbell) 55 10
Shoulder Press (Dumbbell) 60 7
Shoulder Press (Dumbbell) 50 8
Tricep Dip 45 10
Tricep Dip 55 9
Tricep Dip 55 10
Squat (Barbell) 185 10
Squat (Barbell) 205 10
Squat (Barbell) 225 8

I’m changing the exercises a little. I’m going to be doing close grip bench for tris twice a week, military press twice a week, flat bench, and squats twice a week.

12/5/2009 16:39 OTS BBB Day 1 Wk 2 One Arm Dumbbell Row 75 15
12/5/2009 16:39 OTS BBB Day 1 Wk 2 One Arm Dumbbell Row 80 13
12/5/2009 16:39 OTS BBB Day 1 Wk 2 One Arm Dumbbell Row 70 14
12/5/2009 16:39 OTS BBB Day 1 Wk 2 One Arm Dumbbell Row 70 14
12/5/2009 16:39 OTS BBB Day 1 Wk 2 Bench Press (Barbell) 175 15
12/5/2009 16:39 OTS BBB Day 1 Wk 2 Bench Press (Barbell) 165 14
12/5/2009 16:39 OTS BBB Day 1 Wk 2 Bench Press (Barbell) 165 9
12/5/2009 16:39 OTS BBB Day 1 Wk 2 Bench Press (Barbell) 145 10
12/5/2009 16:39 OTS BBB Day 1 Wk 2 Alternating Dumbbell Curl 25 15
12/5/2009 16:39 OTS BBB Day 1 Wk 2 Alternating Dumbbell Curl 25 13
12/5/2009 16:39 OTS BBB Day 1 Wk 2 Alternating Dumbbell Curl 20 13
12/5/2009 16:39 OTS BBB Day 1 Wk 2 Alternating Dumbbell Curl 15 15
12/5/2009 16:39 OTS BBB Day 1 Wk 2 Standing Calf Raise (Barbell) 180 15
12/5/2009 16:39 OTS BBB Day 1 Wk 2 Standing Calf Raise (Barbell) 200 14
12/5/2009 16:39 OTS BBB Day 1 Wk 2 Standing Calf Raise (Barbell) 210 13
12/5/2009 16:39 OTS BBB Day 1 Wk 2 Standing Calf Raise (Barbell) 210 13

12/6/2009 13:45 OTS BBB Day 2 Wk 2 Military Press 75 15
12/6/2009 13:45 OTS BBB Day 2 Wk 2 Military Press 80 14
12/6/2009 13:45 OTS BBB Day 2 Wk 2 Military Press 75 13
12/6/2009 13:45 OTS BBB Day 2 Wk 2 Military Press 70 14
12/6/2009 13:45 OTS BBB Day 2 Wk 2 Close Grip Bench Press 110 13
12/6/2009 13:45 OTS BBB Day 2 Wk 2 Close Grip Bench Press 120 10
12/6/2009 13:45 OTS BBB Day 2 Wk 2 Close Grip Bench Press 100 13
12/6/2009 13:45 OTS BBB Day 2 Wk 2 Close Grip Bench Press 90 13
12/6/2009 13:45 OTS BBB Day 2 Wk 2 Squat (Barbell) 185 15
12/6/2009 13:45 OTS BBB Day 2 Wk 2 Squat (Barbell) 190 14
12/6/2009 13:45 OTS BBB Day 2 Wk 2 Squat (Barbell) 205 13
12/6/2009 13:45 OTS BBB Day 2 Wk 2 Squat (Barbell) 210 13
12/6/2009 13:45 OTS BBB Day 2 Wk 2 Ab Roller 0 20
12/6/2009 13:45 OTS BBB Day 2 Wk 2 Ab Roller 0 20
12/6/2009 13:45 OTS BBB Day 2 Wk 2 Ab Roller 0 15
12/6/2009 13:45 OTS BBB Day 2 Wk 2 Ab Roller 0 15

12/7/2009 15:18 OTS BBB Day 3 Wk 2 Incline Bench Press (Barbell) 120 12
12/7/2009 15:18 OTS BBB Day 3 Wk 2 Incline Bench Press (Barbell) 135 10
12/7/2009 15:18 OTS BBB Day 3 Wk 2 Incline Bench Press (Barbell) 140 10
12/7/2009 15:18 OTS BBB Day 3 Wk 2 Incline Bench Press (Barbell) 135 12
12/7/2009 15:18 OTS BBB Day 3 Wk 2 Hammer Curl (Dumbbell) 30 12
12/7/2009 15:18 OTS BBB Day 3 Wk 2 Hammer Curl (Dumbbell) 30 10
12/7/2009 15:18 OTS BBB Day 3 Wk 2 Hammer Curl (Dumbbell) 25 11
12/7/2009 15:18 OTS BBB Day 3 Wk 2 Hammer Curl (Dumbbell) 20 12
12/7/2009 15:18 OTS BBB Day 3 Wk 2 Weighted Pullups 45 10
12/7/2009 15:18 OTS BBB Day 3 Wk 2 Weighted Pullups 35 8
12/7/2009 15:18 OTS BBB Day 3 Wk 2 Weighted Pullups 25 8
12/7/2009 15:18 OTS BBB Day 3 Wk 2 Weighted Pullups 0 10
12/7/2009 15:18 OTS BBB Day 3 Wk 2 Seated Calf Raise (Machine) 90 20
12/7/2009 15:18 OTS BBB Day 3 Wk 2 Seated Calf Raise (Machine) 90 25
12/7/2009 15:18 OTS BBB Day 3 Wk 2 Seated Calf Raise (Machine) 90 20
12/7/2009 15:18 OTS BBB Day 3 Wk 2 Seated Calf Raise (Machine) 90 25

12/8/2009 18:12 OTS BBB Day 4 Wk 2 Shoulder Press (Dumbbell) 55 11
12/8/2009 18:12 OTS BBB Day 4 Wk 2 Shoulder Press (Dumbbell) 55 10
12/8/2009 18:12 OTS BBB Day 4 Wk 2 Shoulder Press (Dumbbell) 50 10
12/8/2009 18:12 OTS BBB Day 4 Wk 2 Shoulder Press (Dumbbell) 45 10
12/8/2009 18:12 OTS BBB Day 4 Wk 2 Weighted Dip 45 12
12/8/2009 18:12 OTS BBB Day 4 Wk 2 Weighted Dip 55 12
12/8/2009 18:12 OTS BBB Day 4 Wk 2 Weighted Dip 55 12
12/8/2009 18:12 OTS BBB Day 4 Wk 2 Weighted Dip 65 10
12/8/2009 18:12 OTS BBB Day 4 Wk 2 Crunch (Cable) 80 12
12/8/2009 18:12 OTS BBB Day 4 Wk 2 Crunch (Cable) 100 10
12/8/2009 18:12 OTS BBB Day 4 Wk 2 Crunch (Cable) 110 10
12/8/2009 18:12 OTS BBB Day 4 Wk 2 Crunch (Cable) 110 10

Should have done legs here but I burnt out horribly. I did run to “make up” for it.

Still going strong.

12/9/09

Exercise Weight Reps
One Arm Dumbbell Row 85 12
One Arm Dumbbell Row 90 10
One Arm Dumbbell Row 80 11
One Arm Dumbbell Row 75 10
Bench Press (Barbell) 205 10
Bench Press (Barbell) 190 10
Bench Press (Barbell) 180 10
Bench Press (Barbell) 170 10
Alternating Dumbbell Curl 30 10
Alternating Dumbbell Curl 35 10
Alternating Dumbbell Curl 25 11
Alternating Dumbbell Curl 20 12
Standing Calf Raise (Barbell) 135 12
Standing Calf Raise (Barbell) 205 10
Standing Calf Raise (Barbell) 205 10
Standing Calf Raise (Barbell) 205 10

Looks like I’ve been screwing the rep ranges a bit. On Days 5 and 6 I was still doing 12-10 reps instead of 8-10. Aww well, I didn’t mess things up too bad.

12/10/09

Military Press 85 12
Military Press 95 10
Military Press 90 12
Military Press 85 10
Close Grip Bench Press 110 12
Close Grip Bench Press 115 12
Close Grip Bench Press 120 10
Close Grip Bench Press 110 10
Squat (Barbell) 205 10
Squat (Barbell) 225 10
Squat (Barbell) 235 10
Squat (Barbell) 245 10
Crunch 0 25
Crunch 0 25
Crunch 0 25
Crunch 0 25

12/12/09

Damn this workout took awhile, I got caught up chatting half the time. Happy with the increases in all my lifts though, especially bench. Looks like I’ve gained a good 5 lbs too, which means I’m right on track for my goal of 20lb body weight increase.

Exercise Weight Reps
One Arm Dumbbell Row 80 14
One Arm Dumbbell Row 85 13
One Arm Dumbbell Row 75 15
One Arm Dumbbell Row 75 13
One Arm Dumbbell Row 70 15
Bench Press (Barbell) 180 13
Bench Press (Barbell) 175 14
Bench Press (Barbell) 170 13
Bench Press (Barbell) 165 8
Bench Press (Barbell) 155 15
Alternating Dumbbell Curl 35 13
Alternating Dumbbell Curl 30 13
Alternating Dumbbell Curl 25 13
Alternating Dumbbell Curl 20 13
Alternating Dumbbell Curl 20 15
Standing Calf Raise (Barbell) 185 15
Standing Calf Raise (Barbell) 205 13
Standing Calf Raise (Barbell) 205 13
Standing Calf Raise (Barbell) 205 13
Standing Calf Raise (Barbell) 215 15

Happy I’m still progressing on all the lifts. This workout I almost stalled out halfway through but I put my head down and grinded it out. I didn’t do my abs today though, but I was short on time.

12/13/09

Military Press 85 lbs 15
Military Press 80 lbs 14
Military Press 75 lbs 14
Military Press 70 lbs 12
Military Press 65 lbs 15
Close Grip Bench Press 130 lbs 13
Close Grip Bench Press 120 lbs 14
Close Grip Bench Press 115 lbs 14
Close Grip Bench Press 110 lbs 14
Close Grip Bench Press 90 lbs 15
Squat (Barbell) 195 lbs 15
Squat (Barbell) 205 lbs 13
Squat (Barbell) 215 lbs 13
Squat (Barbell) 185 lbs 13
Squat (Barbell) 185 lbs 13

Exercise Weight Reps
Weighed myself today. 162 in boxers, fuck yea! All my lifts are increasing too. This shit is awesome. I’m so pumped. God damnit, I fucked up the rep ranges again. Should have done 12-10 but inadvertently changed it to 8-10. Dumb!

Incline Bench Press (Barbell) 150 10
Incline Bench Press (Barbell) 155 10
Incline Bench Press (Barbell) 160 7
Incline Bench Press (Barbell) 145 8
Incline Bench Press (Barbell) 135 10
Hammer Curl (Dumbbell) 35 10
Hammer Curl (Dumbbell) 40 8
Hammer Curl (Dumbbell) 30 10
Hammer Curl (Dumbbell) 30 10
Hammer Curl (Dumbbell) 35 8
Weighted Pullups 25 12
Weighted Pullups 25 10
Weighted Pullups 25 7
Weighted Pullups 20 7
Weighted Pullups 15 7
Nonweighed Pullups 10
Standing Calf Raise (Barbell) 210 10
Standing Calf Raise (Barbell) 210 10
Standing Calf Raise (Barbell) 210 10
Standing Calf Raise (Barbell) 210 10
Standing Calf Raise (Barbell) 210 10

12/15/09

Shoulder Press (Dumbbell) 55 lbs 11
Shoulder Press (Dumbbell) 55 lbs 6
Shoulder Press (Dumbbell) 40 lbs 11
Shoulder Press (Dumbbell) 40 lbs 10
Shoulder Press (Dumbbell) 45 lbs 12
Weighted Dip 55 lbs 12
Weighted Dip 65 lbs 12
Weighted Dip 75 lbs 10
Weighted Dip 80 lbs 10
Weighted Dip 90 lbs 10
Front Squat 135 lbs 10
Front Squat 135 lbs 10
Front Squat 135 lbs 10
Front Squat 135 lbs 10
Front Squat 135 lbs 10

Bench press sort of stalled this workout. I was able to do more weight overall but not on the first set. I’m really feeling the effects of poor pre-workout nutrition in this one.

One Arm Dumbbell Row 90 8
One Arm Dumbbell Row 90 10
One Arm Dumbbell Row 95 6
One Arm Dumbbell Row 80 8
One Arm Dumbbell Row 85 10
Bench Press (Barbell) 205 8
Bench Press (Barbell) 195 8
Bench Press (Barbell) 190 10
Bench Press (Barbell) 185 10
Bench Press (Barbell) 185 8
Alternating Dumbbell Curl 40 10
Alternating Dumbbell Curl 40 8
Alternating Dumbbell Curl 30 10
Alternating Dumbbell Curl 35 8
Alternating Dumbbell Curl 35 8
Standing Calf Raise (Barbell) 225 10
Standing Calf Raise (Barbell) 225 10
Standing Calf Raise (Barbell) 225 10
Standing Calf Raise (Barbell) 225 10
Standing Calf Raise (Barbell) 225 10

While I wouldn’t say I got ‘sick’, I’ve been experiencing lots of fatigue and just general tiredness. I stopped my workout halfway through on 12/18, and I’m taking 2 days off to recover.

12/18/09
OTS BBB Day 6 Wk 3 Military Press 115 lbs 8
OTS BBB Day 6 Wk 3 Military Press 115 lbs 10
OTS BBB Day 6 Wk 3 Military Press 105 lbs 10
OTS BBB Day 6 Wk 3 Military Press 105 lbs 8
OTS BBB Day 6 Wk 3 Military Press 95 lbs 10
OTS BBB Day 6 Wk 3 Squat (Barbell) 225 lbs 10
OTS BBB Day 6 Wk 3 Squat (Barbell) 235 lbs 10
OTS BBB Day 6 Wk 3 Squat (Barbell) 245 lbs 8

So glad I took those two days off. I needed them!

12/21/09

Exercise Weight Weight Units Reps
One Arm Dumbbell Row 95 lbs 11
One Arm Dumbbell Row 95 lbs 10
One Arm Dumbbell Row 90 lbs 10
Bench Press (Barbell) 205 lbs 10
Bench Press (Barbell) 195 lbs 10
Bench Press (Barbell) 185 lbs 12
Alternating Dumbbell Curl 40lbs 10
Alternating Dumbbell Curl 40lbs 8
Alternating Dumbbell Curl 30lbs 12
Seated Calf Raise (Machine) 70lbs 10
Seated Calf Raise (Machine) 90lbs 11
Seated Calf Raise (Machine) 90lbs 10

Gonna attempt to piece together what I have done the last 6 days. I didn’t keep up BBB unfortunately, and I think I may be switching over to a more powerlifting oriented workout, like 5/3/1. I’m a bit sick of the extremely high volume, but I will finish out the 4th week, just to round out the program.

At the end of my ‘new’ week 4, I’ll highlight the gains I’ve made in the past month.

12/22/09

Military Press 115 lbs 10
Military Press 120 lbs 8
Military Press 95 lbs 10
Close Grip Bench Press 130 lbs 10
Close Grip Bench Press 140 lbs 10
Close Grip Bench Press 135 lbs 10

Didn’t have the facilities to squat, in the broken down gym I was using.

12/22/09

Incline Bench Press (Barbell) 165 lbs 11
Incline Bench Press (Barbell) 170 lbs 8
Incline Bench Press (Barbell) 175 lbs 8
Hammer Curl (Dumbbell) 40 lbs 10
Hammer Curl (Dumbbell) 40 lbs 8
Hammer Curl (Dumbbell) 35 lbs 10
Weighted Pullups 35 lbs 8
Weighted Pullups 25 lbs 8
Weighted Pullups 25 lbs 8
Standing Calf Raise (Barbell) 225 lbs 10
Standing Calf Raise (Barbell) 245 lbs 10
Standing Calf Raise (Barbell) 265 lbs 10

4 days off for xmas.

12/26/09

New deadlift pr: 315 for 1

New benchpress pr: 225 for 8

I’ll be starting BBB OTS week 4 again today.