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  1. #241
    Registered User FaIIen's Avatar
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    26.3.19 | BBM 7 Week Hypertrophy | W0D2

    Sumo Deadlift
    6 x 80/100/100/100

    Not awful, got in a decent position. Legs were super shaky exerting force in that position, we'll see what it feels like when there is weight on the bar. Trying a few stretch sessions per week. Can definitely feel the fkd up 240 from Saturday, not in terms of injury, but just stress/fatigue/strain.

    Paused Bench
    6 x 60/80/80/80

    Trying to learn to leg drive so that my butt doesn't come up. Softer touches, less heave and more back tension.

    Leg Press
    Myo-reps: 100 x 15 + 5/5/5

    Leg Press ROM feels short AF, even tho I'm pushing my knees out to make room for my tummy.

    Pull Up
    7 mins - 15 reps

    Did these strict. Brachalises were oddly tight, maybe the rower from yesterday.


    Thursday and Friday sessions will have variations of the big 3, so I might push those slightly harder already, maybe even up to 7 RPE
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  2. #242
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    26.3.19 | BBM 7 Week Hypertrophy | W0D3

    Yeeee I still took it pretty light. Haven't done this stuff in a while.

    Front Squat
    8 x 60/70/80/80

    Incline Bench
    8 x 20/30/40/50/60/60

    Seated DB Press
    Myo-reps: 16's x 15 + 5/5/5

    KB Swing
    12 min HIIT (20 sec ramp, 20 sec sprint, 80 sec rest)
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  3. #243
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    29.3.19 | BBM 7 Week Hypertrophy | W0D4

    Snatch Grip Deadlift
    8 x 100/110/120/120

    Close Grip Larsen
    8 x 60/70/80/90/90

    Pretty much 8 RPE @ 90 kg tbh. We'll see how much room there is for improvement.

    Wide Cable Row
    Myo-reps: 50 x 15 + 5/5/5/4

    Dead Bug
    6 mins - 53 reps

    DB Preacher Curl
    10's x 15/12/10

    Rope Pushdown
    20 x 15/12/10
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  4. #244
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    1.4.19 | BBM 7 Week Hypertrophy | W1D1

    First week. Still a bit conservative with weights, but putting some effort in.

    High Bar Squat
    6 x 130/135/140/140

    OHP
    6 x 40/50/52.5/52.5/52.5

    Pull Up
    Step 8: 5/4/3/2/2

    I feel like a retard, but during that last set of 2 - I finally realized wtf I'm supposed to do. I properly squeezed my glutes for the first time and managed to pull myself up without hunching my upper back forward. What a revelation. It's like a completely new exercise.

    DB Bench
    Myo-reps: 22's x 16+5/5/4

    Rower
    12 min HIIT (20 sec ramp, 20 sec sprint, 80 sec rest)

    HIIT is ruff.
    Last edited by FaIIen; 04-02-2019 at 05:27 AM.
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  5. #245
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    2.4.19 | BBM 7 Week Hypertrophy | W1D2

    Super draining - but also pretty rewarding.

    Sumo Deadlift
    6 x 100/130/150/160/165/165

    Ended up going quite narrow, still finding my groove. Feet are barely outside my arms. Can't get quite as upright as with a wider stance, but this actually didn't feel half bad. I'll start moving out wider at some point - baby steps.

    Paused Bench
    6 x 100/105/106.25/107.5

    I'm a retard and misloaded that 106.25 >_> Was wondering why the left side felt so fking heavy.

    Leg Press
    Myo-reps: 120 x 16 + 5/5/5/4

    Better, still pretty shaky.

    Pull Up
    Step 8: 5/4/3/2/2

    Liking the new style, was pretty drained after the deadlifts, but these were doable.

    DB Preacher Curl
    10's x 14/11/9

    Rope Push Down
    20 x 12/9/8

    Arms were toast.


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  6. #246
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    4.4.19 | BBM 7 Week Hypertrophy | W1D3

    Front Squat
    8 x 60/80/85/90/90

    Incline Bench
    8 x 40/60/62.5/65/65

    Pull Up
    Step 8: 5/4/3/2/2

    In retrospect, I should've maybe started from the 6th step. Tomorrow is going to be SGDL + Pull Ups + Rows. Fml.

    Seated DB Press
    Myo-reps: 18's x 14 + 4/4/3

    KB Swing
    12 min HIIT (20 sec ramp, 20 sec sprint, 80 sec rest)

    I think my form with the KB swings is still a bit off in some way. I think I don't brace enough as I fatigue because my lower back starts to get pumped towards the end. Nothing like the burn I feel in my glutes, but some pump.
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  7. #247
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    5.4.19 | BBM 7 Week Hypertrophy | W1D4

    Snatch Grip Deadlift
    8 x 100/110/120/120

    Realized that my grip was way too narrow last week, so grabbed the bar next to the collars today and kept the same weight. Still not quite hitting my pubic bone at the top as I'm apparently supposed to. Owell, not much I can do about it. Might try widening my stance just a bit next week to make more space for my legs. Also, math is hard.

    Close Grip Larsen
    8 x 85/90/90/90

    Was planning on hitting 92.5 on the two last sets, but the first set at 90 was already 8ish RPE so I stuck with it.

    Dead Bug
    7 mins - 58 reps

    Gotta try to stay further away from failure next time.

    Inverted Row
    Myo-reps: N10 x 15 + 5/5/4


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  8. #248
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    8.4.19 | BBM 7 Week Hypertrophy | W2D1

    High Bar Squat
    6 x 135/140/140/145/145

    OHP
    6 x 40/50/52.5/55/55/55

    Pull Up
    Step 9: 5/4/3/3/3

    Pull Ups felt a lot lighter now than on Fridat.

    DB Bench
    Myo-reps: 14+5/5/3 x 24's

    Rower
    14 min HIIT (20 sec ramp, 20 sec sprint, 80 sec rest)

    Got an itsy bitsy bit of puke in my mouth during the HIIT, fking great.
    Last edited by FaIIen; 04-09-2019 at 01:51 PM.
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  9. #249
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    Nice work mate
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  10. #250
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    Originally Posted by Ben0090 View Post
    Nice work mate
    Cheers. My diet hasn't really kicked off though 😅 I've made some questionable nutrition choices lol.
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  11. #251
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    9.4.19 | BBM 7 Week Hypertrophy | W2D2

    Sumo Deadlift
    6 x 140/155/162.5/162.5/170/170

    No lower back fatigue this time, but i notice my right shin getting more bruised than the left. Must be a little twisted, gotta look into that.

    Paused Bench
    6 x 100/105/105/110/110

    Leg Press
    Myo-reps: 15+5/5/5/5/5 x 140

    Starting to feel semi natural.

    Pull Up
    Step 9: 5/4/3/3/3

    DB Preacher Curl
    15/13/11 x 10's

    Rope Push Down
    15 x 20, 12 x 17.5, 11 x 15

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  12. #252
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    good to see im not the only one suffering under BBM volume protocols haha.
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  13. #253
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    Originally Posted by WolfRose7 View Post
    good to see im not the only one suffering under BBM volume protocols haha.
    Dreading week 4.
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  14. #254
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    Originally Posted by FaIIen View Post
    Dreading week 4.
    I'm on week 2 of my second run on 12str.. kinda, I just ran the first 8 weeks and am more or less repeating that.

    Today took 2.5hrs... lol
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  15. #255
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    Originally Posted by WolfRose7 View Post
    I'm on week 2 of my second run on 12str.. kinda, I just ran the first 8 weeks and am more or less repeating that.

    Today took 2.5hrs... lol
    Oh God.. I was considering running that at some point, but those sessions apparently take ages so I'm not sure anymore >_> Others have said that too.
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  16. #256
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    Originally Posted by FaIIen View Post
    Oh God.. I was considering running that at some point, but those sessions apparently take ages so I'm not sure anymore >_> Others have said that too.
    yeah it's kinda hard to do it right quick..

    today

    Sumo dead up to 1@8 (so 1@6, 1@7 3-4m rest 1@8, then 5x5 all with 4-5m rest.
    Exact same for comp Bench
    303 tempo Squat 10 @7,8,9 -5% for 4th set...
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  17. #257
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    Originally Posted by WolfRose7 View Post
    yeah it's kinda hard to do it right quick..

    today

    Sumo dead up to 1@8 (so 1@6, 1@7 3-4m rest 1@8, then 5x5 all with 4-5m rest.
    Exact same for comp Bench
    303 tempo Squat 10 @7,8,9 -5% for 4th set...
    Ugh.
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    I really need to get my masters thesis done by the end of the week so I'll have to skip the rest of this weeks workouts. I just really need to get it done and need all the hours I can get. Reading and writing scientific stuff after working a full day at the office, where I conveniently do similar work, is really rough.

    Going abroad for a week on the next Sunday, so will have to skip that week too. Thinking I'll just start over from week 1 again once I get back. I'll try to get as many sessions in as possible next week.
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    2.5.19 | BBM 7 Week Hypertrophy | W0D3

    And so it appears that 3 weeks have gone by. At least I returned my master's thesis and drank a whole week abroad, so that's something.

    Restarting the cycle. I'm really tempted to switch comp squats to paused high bar for the first 4 weeks, maybe just do 4-5 rep sets because TUT is longer. I feel like that would benefit me the most. I might just do that.

    Needless to say, training today felt horrible.

    Front Squat
    8 x 60/70/80/85/85

    Incline Bench
    8 x 20/40/50/55/60/60

    Pull Up
    Step ?: 4/4/3/3/3

    Pull Ups were surprisingly good. I'll try to jump right back to step 9 on Monday.

    KB Swing
    4 min HIIT (20 sec ramp, 20 sec sprint, 80 sec rest)

    That's right. I did two sets of swings and then called it quits to avoid puking. #smart

    Seated DB Press
    Myo-reps: 16's x 15 + 4/4/4

    Not the worst possible session. Quite okay TBH.
    Last edited by FaIIen; 05-02-2019 at 02:43 PM.
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    4.5.19 | BBM 7 Week Hypertrophy | W0D4

    Snatch Grip Deadlift
    8 x 102.5/112.5/120
    4 x 120

    Absolute max grip width and I forgot my straps home. Was forced to just tape and chalk up and pull hook. I haven't pulled hook in a while. Painful.
    On the very last set, I stopped at 4 reps to re-grip, which was a mistake. As soon as blood started flowing in my hands again, the pain got so apparent that it was all I could think about and my muscles kinda refused to cooperate.

    Close Grip Larsen
    8 x 60/70/80/85/85

    Not quite recovered from Thursday. Chest always gets really sore after time off from the gym.

    Pull Up
    Step ?: 4/4/3/3/3

    Dead Bug
    5 mins - 42 reps

    Inverted Row
    Myo-reps: N10 x 14 + 4/4/4


    Upper back is pumped.
    Last edited by FaIIen; 05-04-2019 at 05:50 AM.
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  21. #261
    Registered User WolfRose7's Avatar
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    85 x 8 Cg larsen is impressive, that's some tricep mass you've got there.

    Well done on the Thesis

    6+ new BBM templates dropping the next week or so btw
    2018 Log
    https://forum.bodybuilding.com/showthread.php?t=175232661

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  22. #262
    Registered User FaIIen's Avatar
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    Originally Posted by WolfRose7 View Post
    85 x 8 Cg larsen is impressive, that's some tricep mass you've got there.

    Well done on the Thesis

    6+ new BBM templates dropping the next week or so btw
    Well to be honest, I should probably call it "Closer" Grip Larsen >_> Pinkies are like just inside the rings, so uhh.. like two finger widths closer. I want to drive it up to 8 x 100 at some point.

    Ye I heard about the templates on the podcast, pretty curious about them! I might even buy one of them this time to support the cause. My scavenged library of templates is getting out of hand.
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    What are the bbm templates going to be? Are they further updates of their current ones (again) or something new? I know they offer powerbuilding group programming.
    Good to see you back lifting mate
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    Originally Posted by NomadicApe View Post
    What are the bbm templates going to be? Are they further updates of their current ones (again) or something new? I know they offer powerbuilding group programming.
    Good to see you back lifting mate
    I don't remember them being super specific on what they're releasing. I think powerbuilding and crossfit were mentioned. Pretty sure all the old templates are getting revamped too.

    Felt really good to get back to lifting as well. I mean everything hurts now and I'm feeling a tad weak, but putting work in makes me feel like less of a slob.
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    6.5.19 | BBM 7 Week Hypertrophy | W1D1

    Paused High Bar Squat
    5 x 100/120/125/130/130

    Not bad. Pauses could've maybe been slightly longer, but at least I'm descending with control. I'll try to push this up like 5 kg per week.

    OHP
    6 x 40/50/52.5/55/55

    Pull Up
    Step 9: 5/4/3/3/3

    DB Bench
    Myo-reps: 22's x 16+5/5/4

    Rower
    12 min HIIT (20 sec ramp, 20 sec sprint, 80 sec rest)

    Last edited by FaIIen; 05-07-2019 at 01:56 PM.
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    7.5.19 | BBM 7 Week Hypertrophy | W1D2

    Sumo Deadlift
    6 x 100/130/150/162.5/170/170

    Paused Bench
    6 x 80/95/102.5/105/105

    Pull Up
    Step 9: 5/4/3/3/3

    Leg Press
    Myo-reps: 150 x 15 + 5/5/4

    DB Preacher Curl
    10's x 14/12/0

    Lying Tricep Extension
    22.5 x 15/15/15
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    31.5.19 | BBM 7 Week Hypertrophy | W0D0

    Aaaaand I'm back. Three of the most stressful weeks of my life have passed, but I managed to pull it off and will be graduating next month, hooray.
    Needless to say, back to square one with training.

    Paused High Bar Squat
    5 x 60/60/80/100/105/110

    Paused Bench
    6 x 60/60/80/85/90

    Snatch Grup DL
    8 x 20/80/90

    Got dizzy, tired af.
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    4.6.19 | BBM 7 Week Hypertrophy | W1D1

    Quads were pretty sore. Other than that, fine and dandy. A bit shaky and weak, but that always happens.

    Paused High Bar Squat
    5 x 90/105/112.5/120/120

    OHP
    6 x 40/45/47.5/50/50

    Pull Up
    Step X: 3/3/3/3/3

    DB Bench
    Myo-reps: 20's x 15+5/5/5

    Rower
    10 min HIIT (20 sec ramp, 20 sec sprint, 80 sec rest)
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  29. #269
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    6.4.19 | BBM 7 Week Hypertrophy | W1D2

    Was aiming a bit too high on some exercises today.

    Sumo Deadlift
    6 x 150/160/165/160

    Paused Bench
    6 x 85/90/95/90

    Pull Up
    Step X: 4/3/3/3/3

    Leg Press
    Myo-reps: 130 x 15 + 5/5/5/3

    DB Preacher Curl
    10's x 11/10

    Lying Tricep Extension
    22.5 x 12/12
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  30. #270
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    Good to see you back...... again!
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