Moving Steel Journal 2011-2012 - ABCbodybuilding

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  #1  
Old 12-08-2011, 09:16 PM
NoleDoc954 NoleDoc954 is offline
NoleDoc954 is on Defranco's Built Like a Badass
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Default Moving Steel Journal 2011-2012

Just finished up Joe Defranco's "Built Like a Badass" regiment. It's worked well thus far, been satisfied with it. Going to take a De-load week and start the 12 week regiment again. Just bought some HMB, Creatine mono, BCAAs to add to my Whey and casein supplements. Lets see how well it works the second time around. After the 12 weeks I can say my squat, bench, & chins have improved.
Bench: Up 13%
Squat: Up 3%
Chin-Ups: Up 43%

Planning on doing Wendler's "5-3-1" after Defranco's "Built Like a Badass"
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  #2  
Old 12-14-2011, 02:54 AM
NoleDoc954 NoleDoc954 is offline
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Just started Round 2 of B.L.A.B.A. Also, got my package of Body Tech Creatine Mono, OP HMB, and Body tech BCAAs. Going to supplement them in with my OP whey and casein. Ready to get to work!
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  #3  
Old 12-14-2011, 02:50 PM
bigbear6708 bigbear6708 is offline
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logged in. I am currently on Wendler's 3/5/1 version. doing alright so far, I am only in my second round, so I am still not working with my "true" max...but ill be there soon enough. The "+" sets make up for that anyway. looking forward to seeing how you do in this log.
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Old 02-06-2012, 03:51 PM
arian11 arian11 is offline
arian11 is 500 deadlift achieved, time for a 500 squat!
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No more updates? And what does NoleDoc mean? It would be cool if it meant you go to Florida State.
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  #5  
Old 02-07-2012, 05:17 AM
NoleDoc954 NoleDoc954 is offline
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Quote:
Originally Posted by arian11 View Post
No more updates? And what does NoleDoc mean? It would be cool if it meant you go to Florida State.
I'm still on the second round of "Built Like a Badass." Just finished my Week 5 Deload. I admit haven't been keeping up with my online journal. Ill have to update it tomorrow. I graduated from FSU in 2008 with my B.S. in Exercise Physiology and I'm also an aspiring physician. I noticed your location is Tally, do you attend FSU?
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"If you're going through hell, keep going."
-Winston Churchill
"I ask not for a lighter burden, but for broader shoulders."
-Jewish Proverb
"Fight 'em till hell freezes over, then fight 'em on the ice" -Dutch Meyer
"To be challenged is invitable to be defeated is optional." ...Daniel Perron
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  #6  
Old 02-07-2012, 05:52 AM
NoleDoc954 NoleDoc954 is offline
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Alright, this should update my journal. I've already completed the 12week program once in the Fall, so this is my second round.

Week1 Round2
Bench Press: 190lb x 8, 205lb x 6, 220lb x 7
Squat: 240lb x 8, 260lb x 6, 275 x 4
Timed one-mile run: 11:55
Chin-ups (total reps) = 30 reps
100 push-ups Timed: 4:50

Week2 Round2
Bench Press: 200lb x 7, 210lb x 5, 225lb x 6
Squat: 250lb x 7, 270lb x 5, 285 x 3
Timed one-mile run: 10:49
Chin-ups (total reps) = 30 reps
100 Push-ups Timed: 4:46

Week3 Round2
Bench Press: 205lb x 6, 220lb x 4, 240lb x 5
Squat: 260lb x 6, 275lb x 4, 300 x 2 (Felt good, could have gotten another rep but didnít want it to affect my timed run)
Timed one-mile run: 10:00
Chin-ups (total reps) = 32 reps
100 Push-ups Timed: 4:40

Week4 Round2
Bench Press: 215lb x 5, 225lb x 3, 250lb x 2
Squat: 270lb x 5, 285lb x 3, 320 x 1
Timed one-mile run: 9:19
Chin-ups (total reps): 34 reps

Week5-Deload Round2
Bench Press: 135lb x 5, 160lb x 5
Squat: 170lb x 5, 200lb x 5
Steady State cardio: walked, 45min. @ 60-70% of max HR
Chin-ups (total reps) = 10 reps

Weighed myself today at 179lbs. Going to start Day1 of Week6 on Tuesday.
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"If you're going through hell, keep going."
-Winston Churchill
"I ask not for a lighter burden, but for broader shoulders."
-Jewish Proverb
"Fight 'em till hell freezes over, then fight 'em on the ice" -Dutch Meyer
"To be challenged is invitable to be defeated is optional." ...Daniel Perron
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  #7  
Old 02-14-2012, 05:51 PM
NoleDoc954 NoleDoc954 is offline
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Week6 Round2
Bench Press: 195lb x 8, 205lb x 6, 220lb x 9
-Increased the weight of the dumbbell complex to 30lbs, felt easier than when I did them in round 1 with 25lbs. Will try with 35s next time.

Squat: 245lb x 8, 260lb x 6, 275 x 6
Tabata-style jump rope for 5min straight

Chin-ups (total reps) = 32 reps
Bodyweight complex: 4x through w/ 60sec rest b/t sets. Wasn't as exhausting as other weeks.

My diet took a slight hit due to valentines day lol. Dang chocolate covered Strawberries
__________________
"If you're going through hell, keep going."
-Winston Churchill
"I ask not for a lighter burden, but for broader shoulders."
-Jewish Proverb
"Fight 'em till hell freezes over, then fight 'em on the ice" -Dutch Meyer
"To be challenged is invitable to be defeated is optional." ...Daniel Perron

Last edited by NoleDoc954; 02-27-2012 at 03:20 PM.
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  #8  
Old 02-15-2012, 04:38 AM
NoleDoc954 NoleDoc954 is offline
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So I got some "Fat Gripz" from EliteFTS. Going to start incorporating it to my workout and work on my grip strength.
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"If you're going through hell, keep going."
-Winston Churchill
"I ask not for a lighter burden, but for broader shoulders."
-Jewish Proverb
"Fight 'em till hell freezes over, then fight 'em on the ice" -Dutch Meyer
"To be challenged is invitable to be defeated is optional." ...Daniel Perron
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  #9  
Old 02-27-2012, 03:20 PM
NoleDoc954 NoleDoc954 is offline
NoleDoc954 is on Defranco's Built Like a Badass
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Week7 Round2
Bench Press: 200lb x 7, 215lb x 5, 225lb x 10
-35lbs DB complex

Squat: 250lb x 7, 270lb x 5, 285 x 6
Tabata-style jump rope (20sec on, 10 off) for 6min straight

Chin-ups (total reps) = 32 reps
Bodyweight complex: 5x through w/ 60sec rest b/t sets.
__________________
"If you're going through hell, keep going."
-Winston Churchill
"I ask not for a lighter burden, but for broader shoulders."
-Jewish Proverb
"Fight 'em till hell freezes over, then fight 'em on the ice" -Dutch Meyer
"To be challenged is invitable to be defeated is optional." ...Daniel Perron

Last edited by NoleDoc954; 03-09-2012 at 05:19 AM.
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  #10  
Old 03-09-2012, 05:18 AM
NoleDoc954 NoleDoc954 is offline
NoleDoc954 is on Defranco's Built Like a Badass
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Week8 Round2
Bench Press: 205lb x 6, 220lb x 4, 240lb x 5
-35lbs DB complex

Squat: 260lb x 6, 275lb x 4, 300 x 4
Tabata-style jump rope (20sec on, 10 off) for 7min straight

Chin-ups (total reps) = 34 reps

I'm trying to not violate any copy right material so I've been leaving out nearly all of the accessory workouts.
__________________
"If you're going through hell, keep going."
-Winston Churchill
"I ask not for a lighter burden, but for broader shoulders."
-Jewish Proverb
"Fight 'em till hell freezes over, then fight 'em on the ice" -Dutch Meyer
"To be challenged is invitable to be defeated is optional." ...Daniel Perron
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