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My log and opinions of BLAB

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  • 21-02-2012 10:50pm
    #1
    padunne
    Registered Users Posts: 75 ✭✭


    Hi guys,

    I started Built like a badass back in october 11 and finished it just before christmas 11 so am just updating a log for people to question and advise me on where i can improve. I had been a regular gym user for about 1.5-2yr and never really adhered to a program till this. My reason for this log is I want to either start over on this program or take suggestions on where I should go. My main aim now is to reduce bodyfat which is currently at 23% down from around 32% when I began. I know most of this is my diet as I am trying to find what is working for me.

    Here goes. I am basically transcribing my notes from pages and the program so will try keep each week seperate.
    Any advice appreciated as I'm not an expert by any means.


    Maxes before program: Bench flat 65kg
    Back squat: 85kg
    Dead: 110kg
    Dips: 1-2 left shoulder injury prevented proper execution
    Chins: 3-4
    Pull up: 6-8

    Height: 5 9
    Weight: 90kg

    Week 1 Day 1
    Warm up 2k row 8.42min
    Bench: 47x8 50x6 54x4
    Flat DB press: 15DB 2 x max reps
    Seated overhead rows: 4x15 40kg
    Cable triceps pushdown: 4x15 45kg
    DB shrugs: 3x15 15DB
    DB lat raises: 3x15 7.5kg
    Barbell complex: 2 sets 10reps 20kg (just bar)

    Found very tough on finishers.


    Day 2
    Warm up 5min cycle
    DB squat jumps: 4x6 5kg DB
    Deadlift: 80x8 85x6 90x4
    Back raises: 3x15
    Russian twist legs back raised: 3x20ea side 3kg ball
    Timed one-mile run: 1.6k 8.28min

    Absolutely hate running. Something i will be doing more of in sprints and runs when i restart the prog in march 12. Always was a cycling person.


    Day 3
    Warm up 1k run 6min
    Chin ups max plus 50%: 4 + 3
    Front lat pulldown: 2 x max reps 25 x 40kg 16 x 40kg
    Standing military press: 16 x 10kg DB x 2 sets
    Rolling triceps extensions: 4 x 8 10kg
    Hammers curl: 4 x 8 10kg
    Core circuit:
    toe touches, bicycle, side plank 30 each
    100 push ups: got to 40 and left shoulder impinged and painful so stopped
    Cool down: 1k row 4.30min


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