Built like a Jackass

ThunbergsAreGo

After reading a few threads on the Built Like a Badass program on here any other forum have decided to give it a go.

Day 1

Bench 50*8 55*6 60*5
Bench DB 14*20 14*20
Row 30*15 30*15 30*15 30*15
Tricep Push down 2*15 3*15 2*15 3*15
DB shrugs 20*15 20*15 20*15
DB lateral raise 4*15 4*15 4*15
Face Pulls
Finisher (Deadlifting, Row, Power Clean, OHP, squat (All x10) Barbell Barbell

Enjoyed the first day, the finisher is a tough one to get right. Would struggle on the OHP with more but the deadlifts feel way to light

ThunbergsAreGo

Day 2

Hamstring injury means I am swapping Day 2 and 3 for this week

Chin Ups 8 4
Lat Pull Down 30*25 30*20
Standing DB Military Press 10*20 10*15
Roling Triceps 8*4 8*4 8*4 8*4
Hammer Curls 8*4 8*4 8*4
Core Circuit
- Toe Touches 20 20
- Bicycle 30 30
- Side Plank 30 30
100 Push Ups 7.04

**** me, those push ups were a killer!

Very different to the previous programs I had been doing with much higher reps, think it will be good for me

ThunbergsAreGo

Day 2.5

10k Cycle


Day 3

Squat jump 8*6 8*6 8*6 8*6
Box Squat 75*8 80*6 85*5
Good morning 40*15 40*15 40*15
MB TWIST 3*20 e.s 3*20 e.s 3*20 e.s
Deadlifting 60*10 60*10 60*10
1 Mile Run 7m 20 seconds

Run was really slow, but was minding myself coming off a hamstring injury.

Thought the day looking a bit light so added in the Deadlift 3x10s

Looking forward to the next round

ThunbergsAreGo

Bench 52. 5*7 57. 5*5 62. 5*4
Bench DB 14*20 14*20
Row 35*15 30*15 35*12 35*12
Tricep Push down 3*15 3*15 3*12 3*12
DB shrugs 20*10 20*10 20*10
DB lateral raise 5*10 5*10 5*10
Finisher 22.5 22.5 22.5
(Deadlifting, Row, Power Clean, OHP, squat)

ThunbergsAreGo

Squat jump 8*6 8*6 8*6 8*6
Box Squat 70*70 75*5 80*3 (lowered the box used so lower numbers put thinking long term)
Good morning 45*15 45*15 45*15
MB TWIST 3*20 e.s 3*20 e.s 3*20 e.s
Deadlifting 60*10 60*10 60*10
1 Mile Run 7.15

Disappointed with the one miles so far might drop the deadlifts next week (they arent in the programme and see how I go)

ThunbergsAreGo

Chin Ups 9 5
Lat Pull Down 35*20 35*20
Standing DB Military Press 10*20 10*15
Roling Triceps 8*8 8*8 8*8 8*8
Hammer Curls 8*8 8*8 8*8 8*8
Core Circuit
- Toe Touches 20
- Bicycle 30
- Side Plank 30
100 Push Ups 6.05

Knocked a minute off the 100 push up time which I was delighted with, some seriously wobbly ones near the end however!

ThunbergsAreGo

Bench 57.5*6 60*4 60*4 65*3
Bench DB incline 16*15 16*15
One arm Row 22*8 22*8 22*8 22*8
Tricep Push down 5*8 5*8 5*8 4*8
BB shrugs 40*8 50*8 55*8
Incline delt flyes 4*10 4*10 4*10
Finisher (Deadlifting, Row, Power Clean, OHP, squat) 20 20 20 20

Probably my favourite day of the program (shrugs aside), finisher can be a bit frustrating though as you what is easy for a squat isnt as easy for a clean/OHP, I probably should have gone higher on it

ThunbergsAreGo

Good weekend, got out or a 5k run and 9k cycle on Saturday

W3D2
Box Squat 72. 5*6 77. 5*4 85*2
BSPLIT SQUAT BW×5 BW×5 BW×5 BW×5
Eagle Sit Up 15 15 15
Ball Hamstring Curls 15 15 15
DB FW lunge 6*45 seconds 6*45 seconds
1 Mile Run 7.01

W3D3
Chin Ups 8 6 3
Lat Pull Down 35*25 35*20
Standing DB Military Press 10*20 10*15
One Arm Cable Delt Rack L1*10 L1*10 L1*10 L1*10
DB rackrun 12,10,8,4 *8 12,10,8,4 *8
Core Circuit
Toe Touches 15 15
Sprinter Sit Ups 20
Hip Ups 15
100 Push Ups 4.53

Delighhhted with the 100 Press Ups time!

ThunbergsAreGo

Ruptured my achilles tonight, looks like that is the end of the log for now!

Dtp1979

naughtb4 wrote: »

Ruptured my achilles tonight, looks like that is the end of the log for now!

Sorry to hear that. Get well soon

ThunbergsAreGo

So playing football and BANG in the ankle. Into Vhi swiftcare, into A&E and seven hours later with confirmed Achillies Rupture!

Seeing the Consultant on Monday (I wish that would hurry up!) hoping to avoid the surgery as that would be a week in the cast and towards recovery! With a first child on the way in two weeks time is of the essence.

Might blog on the recovery here to keep me on track!

Dtp1979

I would suggest working upper body while recovering but with a baby on the way I think your gonna have your hands full

Alf Veedersane

Dtp1979 wrote: »

I would suggest working upper body while recovering but with a baby on the way I think your gonna have your hands full

Babies are small but with 6/7 lbs, you can still get a decent level of resistance with them for certain exercises and certainly some upper body prehab work for shoulders for example.

Mr. CooL ICE

Too light for one-arm rows. Maybe it's the perfect weight for a one-arm serrano press and/or lying external rotators

ThunbergsAreGo

At least their natural weight gain will be useful for some progressive overload

Alf Veedersane

naughtb4 wrote: »

At least their natural weight gain will be useful for some progressive overload

There you go.

It's a bit like Milo of Croton


As an aside, think of your rehab like a training programme - it helps mentally. I banjoed my back a week after Littl'un was born and I couldn't squat or deadlift for a few months but thinking of the rehab stuff like a programme kept me going mentally and offset, for the most part, the frustration of not training.

ThunbergsAreGo

Alf Veedersane wrote: »

There you go.

It's a bit like Milo of Croton


As an aside, think of your rehab like a training programme - it helps mentally. I banjoed my back a week after Littl'un was born and I couldn't squat or deadlift for a few months but thinking of the rehab stuff like a programme kept me going mentally and offset, for the most part, the frustration of not training.

Thats part of the idea behind keeping this going, hopefully it will serve as motivation

ThunbergsAreGo

Cast off today and straight into the boot. Told the Consultant that surgery was a no go and he was happy with this.

So boot set at 4 "wedges" high for the next two weeks but can start weight bearing, all in all a good news day

ThunbergsAreGo

First day back in work, feeling good so far getting back into a routine

Going to try get an upper body DB routine together tonight, that I can do at home (will stay out of the gym for the next two weeks)

ThunbergsAreGo

2.5 weeks in now, a really frustrating time. Have started getting back ache (previous slipped disc so worried about this) and some knee pain in the lst week. Looking forward to getting back to the Doctor to ask 1001 questions.

Started an upper body routine of the below (not much else you can do at home with dumbells, unless any suggestions?:)
A
Floor Press
Shoulder Press
One Arm Row
Side Raise
Front Raise

B
Floor Press
One Arm Shoulder Press
Lat Raise
Biceps
Dips

Dtp1979

A pull up bar if you had one would be good. And there's endless excersises you can do with a pair of dumbells

ThunbergsAreGo

Dtp1979 wrote: »

A pull up bar if you had one would be good. And there's endless excersises you can do with a pair of dumbells

Yeah tough finding ones that don't need a bench and don't involve too much weight on the foot

coffee_cake

Floor press might be a good one

ThunbergsAreGo

bluewolf wrote: »

Floor press might be a good one

Yeah that is my staple lift at the moment, hadn't really done it before so I'm sure it's helping.

Back to doctor Monday who will hopefully give me a note for the gym where I'll have more options

Alf Veedersane

Standing overhead tricep extensions, dumbbell flyes, reverse flyes.

Dtp1979

Cuban press with some defranco twisty thing. Horribly hard even with light dumbells. Upright rows, floor flyes, Arnold press, curls, curls, curls and more curls

Dtp1979

Here ya go naughtb4. Youll thank me one day but it won't be soon.
https://m.youtube.com/watch?v=EMwA266_Nx4

ThunbergsAreGo

Dtp1979 wrote: »

Here ya go naughtb4. Youll thank me one day but it won't be soon.
https://m.youtube.com/watch?v=EMwA266_Nx4

That looks nasty will give it a go over the weekend

Alf Veedersane

They're very good for shoulder health. Start very light. 2-3kg. Keep the lowering of the weights slow. The slower the 'better' (it will burn after a few reps)

coffee_cake

Are you people serious
that looks evil

lol

Alf Veedersane

bluewolf wrote: »

Are you people serious
that looks evil

lol

It feels harder than it looks.

If you don't have light dumbbells, you can elicit the same effect by pouring petrol on your shoulders and dropping a match on them