Big Beyond Belief Log starting Jan 2017 - 4 Day program
Starting Stats
Height: 5ft7 Weight: 64kg Age: 26
Dexa Stats Jan 17
Body Fat - 21.8% (13.5% on calipers!)
Total Lean Mass - 47.5kg
Measurements TBC
L Arm 12.5 - R Arm - 13
Waist - 30
L Leg - R Leg -
Shoulder - 17
Chest - 36
Current Lifts (others no recent data)
Incline Press - 70kg x 3
Press - 45kg x 5
Weighted Pull Up - 30kg x 4
Lifts to track
- Incline
- Press
- Weighted Pull Up
- Snatch rack deadlift
- Trap Bar Deadlift
- Ab Wheel
Starting Diet
Calories - Workout 2300, Rest 2000
Protein 175g
Carbs 200g/125g
Fat 100g/120g
Relevant for my own tracking:
Testosterone - 18.4 nmol/l (down from 24.3 2015 due to Vitamin D level decrease)
Oestradiol - 73 pmol/l (allegedly low)
Prolactin - 371 uIU/ml (high from stressful job)
Ramp Week 1
Day 1 08/01/20187
13-15 reps 120 sec rest
Pullups 15,10,8 x BW
Incline 15,13,10 x 43.5, 40 (3rd set)
DB Curls 15,14,15 x 12.5, 10 (3rd set)
TB Shrugs 3x15 65kg
SS with Band Lateral Raises 3x20 Green
Notes:
Will stick with pull ups as goal is to get 3x15 even if if means missing 13-15
Incline increase weight first set, next time decrease enough to hit 13-15
Increase weight on DB curls
Increase Shrug weight
Calories: 2200 - 175g Protein, 175 Carbs, 80 Fat
Ramp 1 Week 1
Day 2 10/01/2017
13-15 reps 120 sec rest
Press 15,15,13 x 25kg
Weighted Diamond Push Up 15,13 x 5kg, 13xBW
Trap Bar Deadlift 3x15 65kg
AB Wheel 15,13,13
Notes:
Increase press weight first twosets
Increase Trap Bar weight
Day 3 12/01/17
10-12 reps 120 sec rest
Pull Ups 12,10.8 x 5kg, BW (set 2/3)
Incline 11x55, 10x50, 8x45
Trap Bar Deadlift 3x12 75kg
Press 1x12 30kg
TB Shrugs 2x12 75kg
DB Curl 1x12 13.5kg
Weighted Diamond Push Up 1x12 5kg
Notes:
2 mins is short rest so need to drop weight sometimes to hit reps on next set
Increase Trap Deadlift weight next time
Increase Press weight
Increase DB Weight
Increase Weighted Push Up
Day 4 13/01/2017
8-10 reps 120 sec rest
Trap Bar Deadlift 10,8,8 x 85kg
Incline 3x8 60,55,50
Weighted Pull Up 3x10,8,8 (10kg, 5kg last set)
Press 1x10 35kg
TB Shrug 2x10 85kg
Weighted Diamond Push Up 1x10 10kg
DB Curl 1x10 16kg
Notes:
Increase Trap Bar Deadlift
Increase Pull Up first set
Increase Press
Increase Weighted Push Up
Increase DB Curl
Week 1 Notes
Rest periods are tough, weights drop quickly
Try to make sure always hitting the rep range
Increase weights on first sets as per notes
Summary target Weights in Ranges for next week
Incline 13-15 x 45kg, 10-12 x 56kg, 8-10 x 61kg
Pull Up 13-15 x bw, 10-12 x 10kg, 8-10 x 15kg
Press 13-15 x 27.5kg, 10-12 x 35kg, 8-10 x 37.5
Trap Bar 13-15 x 70kg, 10-12 x 85kg, 8-10 x 90kg
Push Up 13-15 x 7.5kg, 10-12 x 10kg, 8-10 x 15kg
Curls 13-15 x 14kg, 10-12 x 16kg, 8-10 x 18kg
Day 5 Ramp 1 Week 2
13-15 reps 90 sec rest
Pull Up BWx15,9,7,7
Incline 45kgx15,11, 40kgx10, 30kgx12
DB Curl 13.5kgx15,15, 11kgx11, 8.5kgx15
TB Shrugs - 4x15 75kg
Lateral Raises - 4x20,15,15,15 (blue)
Notes:
Shorter rest period really hard
Increased weight on first set of incline and db curls
Increase again next time, will need to decrease weight more for next sets
Day 6 Ramp 1 Week 2
Morning Weight - 66.6kg (+ 2.6kg)
13-15 reps 90 sec rest
Press - 27.5kgx 15,11 22.5kgx 13 20kg x 13
Diamond Push Up - 7.5kg x 14, 5kg x 11, BW x 13,10
Trap Bar Deadlift - 70kg x 15,15,13,13
AB Wheel - BW X 15,15,12,19
Day 7 Ramp 1 Week 2
10-12 reps 90 sec rest
Pullup - 10kg x 12, 5kg x 8, BW x 8,8
Incline - 56kg x 10, 51kg x 9, 46kg x 10, 41kg x 9
Trap Bar Deadlift - 85kg x 10,10, 75kg x 10,9
Press - 35kg x 10
Shrug - 75kg x 12,12
DB Curl - 16kg x 12
Diamond Push Up - 10kg x 12
Day 8 Ramp 1 Week 2
8-10 reps 90 secs
Trap Bar Deadlift - 90kg 4x8
Incline - 61kg x 8, 56kg x 8, 51kg x 7, 41kg x 10
Pull Up - 15kg x 8, 10kg x 8, 5kg x 6, BW x 8
Press - 37.5kg x 8
Shrug - 90kg x 10,10
Diamond Push Up - 15kg x 10
DB Curl - 18.5kg x 6
Day 9 Ramp 1 Week 3
13-15 reps 90 secs
Pull Up - BW x 15,9,8,7,7
Incline - 45kg x 15,11, 40kg x 11, 30kg x 15,13
DB Curl - 13.5kg x 15, 11kg x 11, 8.5kg x 15,15,15
Shrug - 65kg x 5 x 15
Lateral Raises - Blue band x 20,20,15,15,15