Moving Steel Journal 2011-2012

[NoleDoc954]

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"

[NoleDoc954]

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!

[bigbear6708]

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.

[arian11]

No more updates? And what does NoleDoc mean? It would be cool if it meant you go to Florida State.

[NoleDoc954]

Originally Posted by arian11

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?

[NoleDoc954]

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 didn’t 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.

[NoleDoc954]

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

[NoleDoc954]

So I got some "Fat Gripz" from EliteFTS. Going to start incorporating it to my workout and work on my grip strength.

[NoleDoc954]

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.

[NoleDoc954]

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.