OTS BBB

Training Logs
21

[quote]trm91 wrote:
Great Progress!! Hopefully i can reach your levels of strength one day

Any size gains?

Keep up the good work, I’m going through the same shit. But it’s been good, i love being able to work hard and feel like i’m accomplishing something (plus make gains)[/quote]

Thanks! You’ll no doubt get there alot faster than you think and far beyond if you keep at this.

I’ve been getting compliments from people I haven’t seen in a while, so I am bigger all over since starting the program.Get blind to my own progress real easy, but the weights don’t lie and they’re going up.

Haven’t measured anything though.

22

Ramp 2 Week 2 day 2

Pec Dec PP
75x15
82x15,15

I’ll change this to Hammes Strength Flye next time, easier on the shoulders.

Assisted Chins
BW-40x15
Got a wicked bicep pump, so changed it around a bit
bw-40x10 , same here, changed the grip
bw-40x15 could finally feel the lats working and not the biceps

TFCGBP
bar+40x15
bar+50x13

Leg Press
290x10
270x12
240x10

Bloody hell.

Seated Calf Raise
60x15,15,15

23

Did some measurements today. Last measurements are from 5 months ago.In inches, for you backwards Americans.

Weight:89 - 98.5
Waist 37 in to 37 in
Arms 13.2 in to 15.74
Forearm 12 in to 12.2
Chest 41 to 41
Hips 41 to 41
Thigh 24 to 26
Calf 15 to 15.3

24

Ramp 2 Week 2 day 3
Did not want to train today. Once I got to the gym it was allright.

Wide Grip HS Chest Press
130x12,10, 12

T-Bar Rows
4 platesx12,12,12 might change this to cable rows

Pinwheel Curls
22x10
20x10

GM
70x12
75x12
705x4 - lower back didn’t want anymore

Did some sumo leg presses, don’t like them yet, and some SLDS, which I think I’ll use instead of GMs.

25

Nice Growth!!

Your arms and legs have exploded!! Any compliments from friends?

26

Nice results do you train in Australia, you have a very strong skull crusher relative to your bench press.

27

Thanks! I don’t have any friends :frowning:

I spend most of my time in a very, shall we say, feminine enviroment. I go to nursing school,and when I work it’s with kids who have all kinds of behavioural problems, aggression, ADHD, depression, diagnoses up that alley. At school more people ask about how my training’s going than before, and no one asks IF I train anymore, like they did when I was around 85 kg. Most of my friends give unintended compliments, like ’ don’t get an bigger’ or ‘yeah, I don’t want to be as big as you…’ which is funny to me, since compared to guys like MODOK, Cephalic_Carnage, Waylander and Professor X I’m a shrimp, but there aren’t many big guys in my enviroment.

I live in Norway, and most guys grow up playing Soccer, where being above say 200 pounds isn’t an advantage since you’re running around a field after a ball for one and a half hours several times a week.

28

Ramp 2, week 2, day 4

Ate way too much at school and had to take a monster dump before I could train. Nice.

Inc Db Bp
38x10
Shoulders felt good, but was weak
38x8 time to down the weight
34x10

HS Pulldowns
85x12,10
70x12

Dead Skulls
47x11 ALMOST 12
47x9
45x6

This ramp is zapping me fast.

Leg Extensions
120x10 felt like a ton
120x10
100x10 …DAMN.

Seated Calf raise
80x12,12,12

29

Ramp 2, week 2, day 5

Dips
40x5

Widened grip on the dips, hit the chest much harder
20x10
30x8

Db Curl
18x9,8,7

Hammer Low Row
120x10,8,6

Calf Raise
105x10,10,8

Leg Curl
70x10,8,8

30

Ramp 2, week 2, day 6

Squat
140x7
130x5
110x10

Felt really good!

Inc BB
90x10,8,8

Chins
7,5,4 Damn.

TFCGBP
bar+80x10,8

Seated Calf Raises
95x10,10,10

31

Ramp 2, day 1, week 1

Started off with
Inc BB Benchpress
85x15, then the fastest 60 seconds of my life, then
85x8
75x8
and
60x12

That sucked.

Bb rows
100x13
90x15,13
80x20

Leg Curls
60x15,15,10,7

HS Preacher Curl
30x15,10
25x10
20x15

Talked to a guy who said ’ for biceps,you should just do 60x10 on the bar.’ ’ It’ll be 40x10 then’ I said. He looked at me with disbelief, then I said ’ I have 39-40 cm arms. How about you?’ ‘45 cm’. ‘There you go.’

So, 2 inches on my arms is going to be +20 kgs on my barbell curl, simple :smiley:

Standing Calf Raise
90x15,13
85x15,13

32

I just put like 20 kilo’s on my barbell curl (40 + the bar), and i put on like a half inch. That puts me up to 15.5 inches, but i need more size!!! my arms are still the weak link in my body, i’m like the torso guy thibs described in his article. No arms, no shoulders

How’s ramp 2 been? i’m thinking of re-running ramp 1/supergrowth 1, i’ve had so much success with it. I might just reduce the reps by two or three and change some of the exercises/order. What do you think?

Great progress by the way, keep it up!

33

OH and i found a great program for arms to be poliquins post-exaustion method, set up like this

A1) Dips 4 X 4-6 Rest 10 seconds
A2) French press 4 X 6-8 Rest 120 seconds
A3) Chin-ups 4 X 4-6 Rest 10 seconds
A4) Barbell Curls 4 X 6-8 Rest 120 seconds

I put an inch on my arms in 3 or 4 weeks, and i’ve kept it on. Give it a try when you finish BBB

34

[quote]trm91 wrote:
I just put like 20 kilo’s on my barbell curl (40 + the bar), and i put on like a half inch. That puts me up to 15.5 inches, but i need more size!!! my arms are still the weak link in my body, i’m like the torso guy thibs described in his article. No arms, no shoulders

How’s ramp 2 been? i’m thinking of re-running ramp 1/supergrowth 1, i’ve had so much success with it. I might just reduce the reps by two or three and change some of the exercises/order. What do you think?

Great progress by the way, keep it up![/quote]

Nice! Our arms are identical! My next goal is 45 cm, race you to it!

Ramp 1 / SG 1 was great for me too. After the entire program is done I think I’ll run that for a few weeks.

Don’t think you can go wrong by reducing the reps a bit. I don’t follow the order, I do the same order every time. Back work always comes after chest, legs come last since I have problems standing firm after a few heavy sets of squats or leg presses.

35

[quote]trm91 wrote:
OH and i found a great program for arms to be poliquins post-exaustion method, set up like this

A1) Dips 4 X 4-6 Rest 10 seconds
A2) French press 4 X 6-8 Rest 120 seconds
A3) Chin-ups 4 X 4-6 Rest 10 seconds
A4) Barbell Curls 4 X 6-8 Rest 120 seconds

I put an inch on my arms in 3 or 4 weeks, and i’ve kept it on. Give it a try when you finish BBB

[/quote]

Looks interesting.

36

[quote]Amonero wrote:
trm91 wrote:

Nice! Our arms are identical! My next goal is 45 cm, race you to it!

Ramp 1 / SG 1 was great for me too. After the entire program is done I think I’ll run that for a few weeks.

Don’t think you can go wrong by reducing the reps a bit. I don’t follow the order, I do the same order every time. Back work always comes after chest, legs come last since I have problems standing firm after a few heavy sets of squats or leg presses.
[/quote]

haha sure, how many inches is that?

Yeah i do the same thing, i didn’t even know there was an order. And the squats just kill me, i can’t be bothered to do anything after them

37

17.7, and my arms grew 0.1 inch just searching for ‘45 cm in inches’ on google :wink:

Ramp 2, day 1, week 2

Machine Flyes
65x15
75x15,13
70x10

Rack Chins
13,10 Hm, don’t feel as good as
Assisted wide grip chins
BW-33x11
BW-47x13

STFCGBP
70+barx15,12
60+barx9
50+barx10
Felt it more in the lateral head today than before, think I’m getting the technique down.

Now, I dreamt about this, and thought about it, and with equal parts anxiety and determination I sat my ass down and got ready for some

HS Leg Press
260x15
240x13
210x13,13

Seated calf Raise, at this point I swear I could feel the heat from my legs on my face.
85x15,15,12
70x15

Had serious trouble walking home today, uphill from the calf work, downhill from the leg presses.
This is going to be a long, fun week.

This is going to be a long, fun week of pain.

38

[quote]Amonero wrote:
17.7, and my arms grew 0.1 inch just searching for ‘45 cm in inches’ on google :wink:

Now, I dreamt about this, and thought about it, and with equal parts anxiety and determination I sat my ass down and got ready for some

HS Leg Press
260x15
240x13
210x13,13

[/quote]

Much Respect man!! those are some big numbers

well let’s round it off to 18 inches shall we? But let’s make the race to 16 to start with, because most of the people here took years to build that kind of arm size. How old are you by the way?

39

[quote]trm91 wrote:
Amonero wrote:
17.7, and my arms grew 0.1 inch just searching for ‘45 cm in inches’ on google :wink:

Now, I dreamt about this, and thought about it, and with equal parts anxiety and determination I sat my ass down and got ready for some

HS Leg Press
260x15
240x13
210x13,13

Much Respect man!! those are some big numbers

well let’s round it off to 18 inches shall we? But let’s make the race to 16 to start with, because most of the people here took years to build that kind of arm size. How old are you by the way?[/quote]

Thanks, I have stubby ass legs :smiley:
It’s on!First to 18…Plan on staying the course then, 18 is a bit down the road :wink:
I’m 23.

Ramp 2, week 3, day 3

HS Chest Press
140x12
120x10,8
100x12

Pinwheel Curls
24x10
22x12
20x9
18x11
Brachialis fayaaaaah!

Cable Rows
77x12
87x12,10
77x12

Now the ham training was random.

GM
50x12
70x8

And then i tried a PL stance
50x12
70x4, felt it too much in my lower back and glutes

Then I tried some GHRs in the smith-machine with the bar holding my feet down, but that didn’t go too well.

Then some Sumo Leg Presses, but didn’t feel quite right.

Finally I remembered an old favorite, Sumo Deadlifts!
100x10,6

This was pretty weak, considering I’ve pulled 215 at 15 kgs less than I weigh now but hams were fried. Using a superwide stance and completely upright torso they hit the hams better than anything, except GHRS, which I haven’t found a way to do at my gym yet.

Standing Calf Raise
95x12,12,10,9

Now I’m getting physical with 400g of rice and a can of corn.

40

The HS Chest Presses.