Built like a badass - On cycle started the test today

Mr.M


o, and how come u dcided to add in the leg presses as well?
cheeky cheeky :-) haha..

ya i wanted to do some high reps

haha.. good man
may give it a bash myself.
one thing i dont like about the first 2 leg sessoins is there's nothin really in the way of hamstring work!! i know squats OR deads on day 2, but u cant do a routine without squats in, but u can without deads..its a shame there's no direct ham work in there to be honest..
yeh i was going fairly heavy for the 15 reps on the seated row.. usually i'd do my sets of 6-8 on close grip rows with about 97-107kg's, i was doin 77 for the wide grips for 15, and jesus christ it hurt me!! i was in bits afterwards.. copletely knackered.. just not used to the high reps at all

i did 180lbs which are about 80 kgs on the rows and they were a bitch.

about the leg workouts i think of adding deadlifts every 2 weeks or so, i can't go without deadlifting seriously. and i couldn't do deadlifts instead of squats of lower body i just can't let go of both

for the rows, did u do BB bent over rows? or seated rows?>yeh i cant drop squats, i love front squats sooooooo much, and cos i havent really deadlifted in a long time i dont mind a routine without them, however, i like SLDL's, so i wish they were in there still, but they come back in in like wk 3 or somethin! so i wont worry too much

Mr.M


for the rows, did u do BB bent over rows? or seated rows?>yeh i cant drop squats, i love front squats sooooooo much, and cos i havent really deadlifted in a long time i dont mind a routine without them, however, i like SLDL's, so i wish they were in there still, but they come back in in like wk 3 or somethin! so i wont worry too much

Me too I way prefer them to back squats for some reason!

Mr.M


for the rows, did u do BB bent over rows? or seated rows?>yeh i cant drop squats, i love front squats sooooooo much, and cos i havent really deadlifted in a long time i dont mind a routine without them, however, i like SLDL's, so i wish they were in there still, but they come back in in like wk 3 or somethin! so i wont worry too much

seated rows. i love back squats hate fronties. And deadlifts well they are my favourite lift so thats why i can't do a program without them.

CitizenKane


Me too I way prefer them to back squats for some reason!

no fronties

Built like a badass week 1

Upper (Chins emphasis):

1)Chins 22 total reps

2a)Front Pull downs 100lbsX20, 15

2b)Standing Db mil press 10kgX20, 15kgX15

3a)Rolling triceps extensions 5kgX8, 10kgX8, 15kgX8,8

3b)Db hammer curls 15kgX8, 17kgX8,8,6

4)Core circuit (2 rounds):
toe touchers 20reps
bicycle crunches 30 reps
plank 30 sec

finisher:
100 pushups 4 mins

Notes:
the finisher was awesome , next time i have to do it in even less time. And the rolling tricep extension is nice here's a link: http://www.youtube.com/watch?v=rD5Mz2262fU

are the rolling tricep extensions nice mate?
doin them tomorro. lookin forward to the session to be honest :-)

Mr.M


are the rolling tricep extensions nice mate?
doin them tomorro. lookin forward to the session to be honest :-)

they are very good the burn was amazing it was like stretching the triceps and then locking it out and shocking the muscle. am i making sense?

yep!
makes sense dude..
lookin forward to trying them tomorro

Allo mate. How you finding Built Like A Badass? Gonna start it in the new year and really looking forward to it.

paddym99


Allo mate. How you finding Built Like A Badass? Gonna start it in the new year and really looking forward to it.

great, lovin it i don't think anyone would be disappointed the sets and reps are awesome as well as the excercise combination

Built like a badass week 1

Upper (bench press emphasis):

1)Flat BB press 80kgX7, 85kgX5, 90kgX3

2)Flat Db press 20kgX15,13

3a) Cable wide grip rows 140lbsX12, 160lbsX12, 180lbsX12, 190lbsX12

3b) Cable tricep pushdowns 80lbsX12, 100lbsX12, 110lbsX12,12

4a) DB Shrugs with holds 22kgX12, 27kgX12, 30kgX12

4b) Db side laterals 8kgX12,12, 10kgX12

finisher:
Complex( deadlift, bb rows, bb clean, pushpress,squat) 40kgX10, 40kgX10, 40kgX10

Notes:
I was dying at the complexes today, my lungs were on fire.

Built like a badass week 1

Lower (Squat emphasis):

1)Db squat jumps 10kgX6,6,6,6

2)BB Squat 85kgX7, 92.5kgX5, 97.5kgX3

3)Leg press 225lbsX15, 315lbsX15

4a) Back extensions 10kgX12, 20kgX12,12

4b) Twists15,15,15

finisher:
1 mile run 10 mins

Notes:
painful

Built like a badass week 2

Upper (Chins emphasis):

1)Chins 22 total reps

2a)Front Pull downs 110lbsX20, 15

2b)Standing Db mil press 12kgX20, 15kgX20

3a)Rolling triceps extensions 10kgX8, 12kgX8,8,8,8

3b)Db hammer curls 15kgX8, 17kgX8,8,8,7

4)Core circuit (2 rounds):
toe touchers 20reps
bicycle crunches 30 reps
plank 30 sec

finisher:
100 pushups 3.5 mins

Notes:
i was so pumpeddddddddddddd

good goin buddy!!
lovin the routine.. u had a look thru his vids on youtube???
some freaky big guys who he trains...

how do u go about doin the pull ups mate?
i do 22 reps as well, but i when i do them i go,
9-10
8-9
the rest..
i use short rests as well.. like 30 secs between sets.

what kind of reps do u do them in?

o and ur beatin me on the pressups, ur conditioning is obviously far better than mine right now:-)
how do u them also??
i tried in sets of 12 today with about 15 sec rest between each set and it dint quite work out as well as i thought it would.. nopt im thinkin sets of 5 reps, with 5 sec rest in between..

Mr.M


good goin buddy!!
lovin the routine.. u had a look thru his vids on youtube???
some freaky big guys who he trains...

yeah they are all big and ripped !!!!!!!!!!!

Built like a bad ass week 3

Upper (bench press emphasis):

1)Flat BB press 82.5kgX6, 87.5kgX4, 95kgX5 **

2)Incline Db press 17kgX18,14

3a) Db rows 25kgX10, 30kgX10, 35kgX10,10

3b) Rope tricep pushdowns 70lbsX10, 900lbsX10, 100lbsX10,10

4a) BB Shrugs with holds 60kgX10, 80kgX10, 100kgX10

4b) Db incline rear laterals 5kgX10, 8kgX10,10

finisher:
Complex( deadlift, bb rows, bb clean, pushpress,squat) 30kgX10, 35kgX10, 40kgX10, F

Notes:
** for the bench press i was supposed to do 2 or more so i was able to grunt out 5 reps which was surprising since i worked out at 6 am in the cold and i only ate an orange !!!, for the complex i was supposed to do 4 sets but after the 3rd i was shivering and sweating so bad that i called it a day, seriously couldn't do more