Cutting with BPP (no emo)

[BPP]

11/3

quickie workout, had a late meeting and a busy day

bench: 45x20, 135x12, 185x10, 225x6

smith incline: 135x12, 155x10, 175x8, 195x6

low incline DB fly: 35x12, 40x12, 50x8

cable crossovers: 50x15, 60x12, 80x10

overhead tricep rope cable ext: 80x15, 100x12, 110x12, 120x9

1-arm reverse grip tricep cable pushdowns: 30x12, 35x12, 40x12, 45x9

v-grip pushdowns: 140x11->90x10 (drop set finisher)

[BPP]

11/4

5am workout (havent slept yet after the last workout)

smith military: 65x15, 105x12, 125x12, 155x8

cable side laterals: 20x15, 25x13, 30x12, 35x10

cable front laterals: 25x12, 30x10, 30x10, 35x10

reverse pec dec: 80x15, 100x13, 120x12, 140x10

notes:
-was gettin tired, but had to get this in.... workin midnights made it so even on my off night cant fall asleep at night
-forgot my size-on at home, so had to drink water from the fountain...feels weird man
-smith militarys feel good

[BPP]

11/4 #2

3rd workout since last sleeping...

no explode tastes AWFUL

leg extensions: 100x15, 120x15, 140x15, 50x100 (2 pauses)

hack squats: 90x12, 135x12, 160x12, 180x12
(assuming it weighs 45 empty?)

leg press: 460x25, 550x25, 605x25, 615x25

seated calf raises: 100x21, 110x21, 115x21, 125x21

lying ham curls: 110x15, 120x15, 80x25, 100x20

notes:
-high rep, DESTROYED my fibraz...feels amazing
-cant walk

[Eddie-M]

Nice workouts, now get some sleep!

[BPP]

11/5

u-grip cable rows: 150x15, 170x13, 180x12, 200x12

WG lat pulldowns: 160x12, 180x10, 190x10, 200x10

str8 arm lat pushdowns: 40x15, 50x15, 60x10

DB pullovers: 35x12, 40x12, 45x12

hammer strength weight-loaded preacher curls: 49x12, 59x12, 64x12, 69x12
(4lbs empty)

1-arm low cable curls: 35x15, 40x12, 45x12

reverse grip cambered 21's: 50x21, 60x21

11/4 nutrition:

cals: 4460
fat: 152(50)
carb: 446(193)
prot: 304
fiber: 23

water: 120oz

[SFriday425]

You're killing it man! Glad to see you got some sleep, haha.

[BPP]

11/6 after work cardio

elliptical x 10 min
stepper x 5 min
treadmill x 10 min

25 min / 245 cals

[BPP]

11/6

no sleep...still

crossramo: 5 min

decline bench: 95x15, 155x12, 205x12, 235x10

smith incline: 125x12, 155x10, 175x8, 195x4->155x6

CG bench: 135x12, 155x12, 175x10, 185x10

low cable crossovers: 25x12, 30x12, 35x12

tate press: 30x12, 35x12, 40x10

rope cable pushdowns: 70x15, 80x15, 90x12, 90x13

[SFriday425]

What's up with the lack of sleep? When's the last time you slept?

[BPP]

Originally Posted by SFriday425

What's up with the lack of sleep? When's the last time you slept?

midnights then having like daytime training on off days has me all jacked up..im up like 24-36 hours at a time sometimes lol

caught up last night with 12 hours though....feels good man

[BPP]

11/9 #1:

after work/before bed

crossramp x 10 min
stepper x 10 min
elliptical x 5 min

25 min / 295 cals burned

11/8 nutrition:

4709 cals
177(52) f
472 (180) c
269 p
39 f

130oz water

[BPP]

11/9 #2

Shrugs: 225x15, 315x15, 405x12, 495x5->405x8
note: strap blew out on rep 6, WTF... see below

WG lat pulldowns: 170x12, 190x12, 200x12, 220x8

T-bar rows: 90x12, 115x10, 135x8

u-grip cable rows: 180x12, 200x10, 220x8, stack(250) x 8

cambered curls: 70x10, 80x10, 90x10, 100x8

hammer curls: 45x8, 50x7, 55x6

1-arm low cable curls: 40x12, 45x12, 50x9

BB 4arm curls: 65x15, 75x15, 85x13, 95x10

notes:
-middle of 6th rep my left strap(3 weeks old) completely blew out, bar went flying...elbows a bit sore from that sudden jolt...see pic below

[B Con]

I'll see what we can do about some straps. Heavy lifting is always FTMFW.

[DedicatedToLift]

Subbed and holy ****, beastly back+bicep workout You know you're hitting the weights hard when the straps break haha.

[BPP]

11/10 #1

havent slept yet

bench: 45x21, 135x10, 185x5, 225x2, 255x1, 300x1!!!! PR, 315x 1/2

incline bench: 135x12, 155x12, 175x8

decline bench: 185x10, 225x8, 250x6

cable crossovers: 80x12, 90x12, 100x12

overhead rope tricep ext: 80x13, 100x12, 120x10

pushdowns: 110x13, 120x12, 130x9

1-arm reverse grip pushdowns: 30x12, 35x12, 40x10

notes:
-**** yeah! 300 club

[J_Bo]

EFF yeah! BPP! Congrats on being officially in the 3's!

[BPP]

Originally Posted by J_Bo

EFF yeah! BPP! Congrats on being officially in the 3's!

thanks big man

one day ill be strong like you

[BPP]

11/10 nutrition:

cals: 4705
fat: 125(50)
carb: 531(189)
prot: 327
fiber: 39

water: 172oz



11/11 #1

1-leg leg ext:
R (warmup): 40x15, 50x15, 60x15
L (rehab): 10x15, 15x15, 20x15

leg ext: 160x12, 40x100 (NO setdowns this week)

hack squat: 45x13, 90x12, 135x12, 180x10

leg press: 415x25, 505x25, 550x25, 605x25

seated calf raise: 90x15, 135x13, 160x12, 180x8->135x11

lying ham curls: 120x12, 130x12, 150x12, 170x12

standing machine calf raise: 200x15, 240x13, 280x12, 300x12

[J_Bo]

what do the numbers in the parenthesis mean? sorry for my ignorance.

[BPP]

Originally Posted by J_Bo

what do the numbers in the parenthesis mean? sorry for my ignorance.

fat = saturated

carb = sugar

[J_Bo]

Originally Posted by BPP

fat = saturated

carb = sugar

NICE!

Important stuff

[BPP]

11/11 #2

seated military press: 45x15, 95x12, 120x12, 140x7, 140x8

DB front laterals: 30x12, 35x12, 40x10, 45x8

cable side laterals: 30x12, 35x12, 40x10, 45x8

machine military: 150x12, 170x12

reverse pec dec: 100x12, 110x12, 120x12, 140x12

[Eddie-M]

Congrats on the bench PR!

[BPP]

Originally Posted by Eddie-M

Congrats on the bench PR!

thanks Eddie

[J_Bo]

Good workout. I like going in that sequence of going from pressing to isos back to pressing, too.

[BPP]

11/11 nutrition:

4309 cals
fat: 117(42)
carb: 533(188)
prot: 248
fib: 34

water: 157 oz


11/12

WG lat pulldowns: 150x12, 170x12, 190x10, 210x9

1-arm DB rows: 80x10, 90x10, 100(max)x10

u-grip cable rows: 180x12, 210x12, 230x10, stack(250) x8

str8 arm lat pushdowns: 40x12, 50x12, 60x12, 70x10

1-arm DB preacher curls: 30x12, 35x12, 40x9

crucifix curls: 40x12, 50x10

1-arm low cable curls: 35x12, 40x10

notes:
-elbow was a bit sore still from the broken strap, so took it easy on the curls/forearm work bc it was hurtin a bit

[BPP]

11/12 nutrition:

cals: 4987
fat: 183(72)
carb: 493(129)
prot: 304
fiber: 38

water: 140oz

11/13

smith incline: 65x15, 105x13, 135x12, 155x12, 175x10

hammer MTS decline(per side): 40x13, 50x12, 60x12, 75x12

flat DB flies: 35x12, 40x12, 45x12

FST-7 cable crossovers: 80x12, 80x12, 80x12, 80x12, 80x12,80x12, 80x12

rope pushdowns: 80x12, 90x12, 100x12

FST-7 rope overhead tri ext: 90x12, 90x12, 90x12, 90x12, 90x12, 90x12, 90x10

notes:
-first time trying FST-7...holy jesus what a pump. exactly 30 seconds rest between sets....never had such a full pump before
-i dont list it, but I always do the branch warren warmup (other than leg day) with 10lb dumbbells

[Al Swearengen]

Originally Posted by BPP

11/10 #1

havent slept yet

bench: 45x21, 135x10, 185x5, 225x2, 255x1, 300x1!!!! PR, 315x 1/2

incline bench: 135x12, 155x12, 175x8

decline bench: 185x10, 225x8, 250x6

cable crossovers: 80x12, 90x12, 100x12

overhead rope tricep ext: 80x13, 100x12, 120x10

pushdowns: 110x13, 120x12, 130x9

1-arm reverse grip pushdowns: 30x12, 35x12, 40x10

notes:
-**** yeah! 300 club

well hell that's very large in my book, congrats BP

keep it going brah!

[BPP]

11/15 nutrition:

sucked...got busy at work, didnt have a chance to get enough cals in...MAYBE got in 2800...felt it today!

11/16:

forearms hurt on the ulnar side in the forearm to upper arm connection area...took a phyiscal test at the FD on saturday that used them some while they were sore from workouts, so maybe just a slight bit of tendinitis? decided to avoid movements that used alot of forearm and hurt

WG lat pulldowns: 160x12, 170x12, 180x12, 200x12

u-grip cable rows: 180x12, 200x12, 220x10, 250(stack)x9

str8 arm rope lat pushdowns: 30x13, 40x12, 40x12, 50x12

precor machine seated rows: 140x12, 160x12, 180x10

hypers: 25x12, 35x12, 45x12

hammer machine preacher curls: 49x12, 74x12

alternating DB curls: 40x8, 45x7

1-arm low cable curls: 30x15, 35x12

kneeling rope cable crunches: 90x15, 120x15, 150(stack) x13, stack x 12

crunch machine: x25, 10x15, 10x15, 15x12

[J_Bo]

How are those lat pushdowns with the rope? I've never tried that before? I suppose you can get a better contraction, since you can take you hands past your waist.