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  #11  
Old 06-21-2010, 04:38 PM
bigbear6708 bigbear6708 is offline
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interesting approach. i did something similar about two years ago, the only difference is i had a 4 day gap between workouts. i did see some gains and got completely involved in the system (not BBS, but the outline in general)...about 9 months ago i needed surgery and had to start from scratch again and have come to find out that my body actually responds better to more frequent workouts (this is all in my journal) with varying intensities..anyways, to quit rambling...i am logged in now, and look forward to watching your progress! I love unconventional approaches!
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  #12  
Old 06-22-2010, 09:14 PM
OliverFoster OliverFoster is offline
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Thanks for the comment. I will take a look at your routine. Its a time saving thing for me, also I can't realistically eat all the time, so less is more on the exercise front. FWIW I think a split routine (lower body / upper body), twice a week would probably be optimal for me. The downside of this routine is that where there is an overlap of muscle groups between 2 exercises, the one that is trained second really loses out. Having been used to doing multiple sets of flat bench, narrow grip, flies, etc., one set where you are prefatigued doesn't feel like nearly enough. Hopefully if I can bring the shoulders on a bit I will be able to bring bench / chest press to the front.
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  #13  
Old 06-23-2010, 03:37 AM
bigbear6708 bigbear6708 is offline
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also, have you heard of a guy named dr ellington darden? he is the predecesor to arthur jones (nautilus designer)...he has a few differend things to try out. for shoulders as an example. 1 set to fail of overhead press, side raises, then that same bb over head again...back to back to back...
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  #14  
Old 06-25-2010, 03:58 PM
OliverFoster OliverFoster is offline
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Default Ellington Darden - HIT

Yes,

I came across Ellington Darden while researching this. All the proponents of HIT that I have read (Mentzer, McGuff, Drew Baye) mention Darden and Jones.

Today is a trainingday for me. Not much sleep last night - will have to wait and see how it goes.
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  #15  
Old 06-26-2010, 02:45 PM
OliverFoster OliverFoster is offline
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Default BBS - workout # 9

Date: 25/6/10

OliverF:

- 8 second counts positive & negative
- 5 exercises in quick succession
- one set only
- all exercises to positive failure - or as close as I can safely get.

(Not strictly BBS which is 15 secs pos + neg, also now rotating exercises to work on weak areas - see comments on Drew Baye.)
=======================================

Shoulder Press - 75 lbs X 10.4 reps

Lat pull-down, narrow grip with 2 sec. ab clench:
137.5lbs X 8.4 reps

Chest Press - 87.5 lbs + loose weight X 6 reps

Horizontal Pull-ups, overhand grip on Smith Machine
3 "good" reps and two partials

Leg Press - 390 lbs X 10 reps


Comment:

I think I focused too much on rep numbers. May have done a few reps faster than 8 secs each way. Did a few arm curls after I had taken the weights off the leg press machine.
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  #16  
Old 07-05-2010, 01:07 PM
OliverFoster OliverFoster is offline
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Default BBS - workout # 10

Date: 2/7/10

OliverF:

- 8 second counts positive & negative
- 5 exercises in quick succession
- one set only
- all exercises to positive failure - or as close as I can safely get.

(Not strictly BBS which is 15 secs pos + neg, also now rotating exercises to work on weak areas - see comments on Drew Baye.)
=======================================

Shoulder Press - 87.5 lbs X 7.3 reps

Lat pull-down, narrow grip with 2 sec. ab clench:
137.5lbs X 8.6 reps

Chest Press - 87.5 lbs + loose weight X 5 reps

Horizontal Pull-ups, overhand grip on Smith Machine with 2-3 sec clench at top - 4 "good" reps + partials

Leg Press - 400 lbs X 7 reps


Comment:

I could have managed another rep on the leg press. Disappointed with chest press - rep number had more to do with the speed of reps and the fact that I had done more on the others and had no rest. Did some arm + leg curls at the end of the circuit.
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  #17  
Old 07-10-2010, 03:53 PM
OliverFoster OliverFoster is offline
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Default BBS - workout # 11

Date: 10/7/10

OliverF:

- 8 second counts positive & negative
- 5 exercises in quick succession
- one set only
- all exercises to positive failure - or as close as I can safely get.

(Not strictly BBS which is 15 secs pos + neg, also now rotating exercises to work on weak areas - see comments on Drew Baye.)
=======================================

Shoulder Press - 87.5 lbs X 8.4 reps

Lat pull-down, narrow grip with 2 sec. ab clench:
137.5lbs X 9.6 reps
[note: lost time (adding unwanted recovery time) changing grip handle]

Chest Press - 87.5 lbs + loose weight X 6.2 reps
[note: adjusted bar setting from previous user between reps 1 & 2]

Horizontal Pull-ups, overhand grip on Smith Machine with 2-3 sec clench at top - 4 "good" reps + partials

Leg Press - 400 lbs X 8 reps


Comment:

Gym was busy - had to wait for a gap to start, then had to fiddle with settings on 2 exercises which throws off the results. I felt good overall but the 8th rep on leg press was harder than I had expected after last week. Did some arm + leg curls at the end of the circuit. Travelled last week and have been sloppy with the "diet". Hovering around 170lbs now.
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  #18  
Old 07-21-2010, 09:28 PM
OliverFoster OliverFoster is offline
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Default BBS - workout # 12

Date: 21/7/10

OliverF:

- 8 second counts positive & negative
- 5 exercises in quick succession
- one set only
- all exercises to positive failure - or as close as I can safely get.

(Not strictly BBS which is 15 secs pos + neg, also now rotating exercises to work on weak areas - see comments on Drew Baye.)
=======================================

Shoulder Press - 87.5 lbs X 8.75 reps

Lat pull-down, narrow grip with 2 sec. ab clench:
137.5lbs X 9.6 reps

Chest Press - 87.5 lbs + loose weight X 6 reps

Horizontal Pull-ups, overhand grip on Smith Machine with 2-3 sec clench at top - 4 "good" reps + 1 partial

Leg Press - 400 lbs X 9 reps


Comment:

Bad week last week - session delayed. Not pleased with today.
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  #19  
Old 07-28-2010, 02:25 PM
OliverFoster OliverFoster is offline
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Default BBS type workout # 13

Date: 27/7/10

OliverF:

- 8 second counts positive & negative
- 5 exercises in quick succession
- one set only
- all exercises to positive failure - or as close as I can safely get.

(Not strictly BBS which is 15 secs pos + neg, also now rotating exercises to work on weak areas - see comments on Drew Baye.

Another point is that BBS recommends specific older Nautilus machines because they have cambers which distribute the load more evenly throughout the movement - I don't have access to them.)
=======================================

Shoulder Press - 87.5 lbs X 9.4 reps

Lat pull-down, narrow grip with 2 sec. ab clench:
137.5lbs X 10.6 reps

Chest Press - 87.5 lbs + loose weight X 6.5 reps

Smith Machine in-use (#@&*!!) 50lb -dumbell rows each arm to failure

Leg Press - 400 lbs X 10 reps


Comment:

Next week chest press is first - will be interesting to see if I can hold on to much of the gains made on shoulder press while it was first. Will increase leg press weight to 410lbs and aim for 9 reps. Will increase lat pull down weight also by adding a loose weight.

I'm 5'10 3.4" (my wife measured me yesterday and I was disgusted to find out that I am 1/4 inch shorter than I thought I was) . My weight is between 168 and 169lbs depending on the time of day. By my calculations and the scale I am eating about maintenance calories and don't feel as though I am doing without. I still drink wine and beer socially (not competitively) most nights although I plan to cut it out for the next few days. Against that background I am making small incremental strength gains. My thinking is that increased strength has to translate into some additional muscle which over time should help with the remaining fat loss. My waist is 34.75" about 0.5" less than it was when I last tipped 168lbs. so it seems to me I am still making (slow) progress.

Last edited by OliverFoster; 07-28-2010 at 02:44 PM.
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  #20  
Old 08-04-2010, 03:15 PM
OliverFoster OliverFoster is offline
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Default BBS type workout # 14

Date: 3/8/10

OliverF:

- 8 second counts positive & negative
- 5 exercises in quick succession
- one set only
- all exercises to positive failure - or as close as I can safely get.

(Not strictly BBS which is 15 secs pos + neg, also now rotating exercises to work on weak areas - see comments on Drew Baye.

Another point is that BBS recommends specific older Nautilus machines because they have cambers which distribute the load more evenly throughout the movement - I don't have access to them.)
=======================================

Chest Press - 87.5 lbs + loose weight X 8.25 reps

Lat pull-down , narrow grip with 2 sec. ab clench:
137.5lbs + loose weight X 6.9 reps

Shoulder Press - 87.5 lbs X 4.5 reps

Smith Machine in-use - 50lb -dumbell rows each arm to failure

Leg Press - 410 lbs X 8 reps


14 weeks in - Progress Assessment:

Chest press:
April 22nd - 87.5lbs X 5.5 reps (5X5 sec. counts)
August 3rd - 87.5lbs X 8.25 reps (8X8 sec. counts). I'm not really happy with this but I have a shoulder issue so realistically its going to take a bit of time.

Lat pull-down:
April 22nd - 125lbs X 7.5 reps (5X5 sec. counts)
August 3rd - 137.5lbs + loose weight (about 18.5lbs I think) X 6.9 (8X8 sec. counts). I'm happy with this.

Shoulder Press - I took longer to find my starting weight on this

17th May - 75lbs X 4.5
August 3rd - 87.5 X 4.5. Disappointed with this, but I struggled for about 5 secs extra with the last rep on the lat pull-down so I think I'll get another rep next week.

Horizontal pull-ups / dumbell rows. I have not made significant improvement on this. I find dumbell rows very difficult to do effectively and I have always had problems honing in on the muscles that are supposed to be worked by it. The horizontal pull-ups work better for me but I am not able to do enough full reps to reall work the muscles.

Leg press:

27th April - 360lbs X 8 (5x5 sec counts) 1st exercise
3rd August - 410lbs X 8 (8x8 sec counts) last exercise.

I am really pleased with this.

Body weightnow 166.5lbs - about 7.5lbs less than when I started on April 19th - 3 1/2 months. I am pretty lean now.

Overall I am happy with losing about 2lbs a month while getting a bit stronger.
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