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BeeRich's IBB Training Log
1
 

BeeRich
Level

Join date: Feb 2012
Location: Texas, USA
Posts: 36

I actually did the above workout yesterday, just now got around to logging it.

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BeeRich
Level

Join date: Feb 2012
Location: Texas, USA
Posts: 36

Forearms are killing me, haha.. Still doing the HP MASS program, with the exception that I am doing pulls too.

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BeeRich
Level

Join date: Feb 2012
Location: Texas, USA
Posts: 36

Did both shoulders and back on same day...also worked Biceps from http://www.T-Nation.com/...to_the_gun_show

did one bicep exercise from each catagory

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BeeRich
Level

Join date: Feb 2012
Location: Texas, USA
Posts: 36

I actually did the above workout yesterday, I just didnt post it.. got caught up on the Immortal movie haha.

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BeeRich
Level

Join date: Feb 2012
Location: Texas, USA
Posts: 36

I dont know what the world record for a push press is, but 205 is fucking heavy..

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BeeRich
Level

Join date: Feb 2012
Location: Texas, USA
Posts: 36

I did the full body workout yesterday, I just didnt have time to upload it.

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Level | Join Date: Feb 2012 | Location: Texas, USA | Posts: 36

SHOULDERS - MONDAY - SPECIALIZATION
07-17-2012, 02:56 PM

Activation Cluster
A
EXERCISE
SETS
REPS
SPEED
REST
Top-Half Seated Overhead Press from Pins
3
3 x 1
Max Force
10/90
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
205
225
255
REPS
3
3
3
Force Spectrum Ramping
B
EXERCISE
SETS
REPS
SPEED
REST
High-Incline Bench Press
6
3
Max Force
90
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
145
145
185
185
205
205
REPS
3
3
3
3
3
3
Ratchet Loading
C
EXERCISE
SETS
REPS
SPEED
REST
Push Press
7
1/3/X
Max Force
90
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
135
135
155
155
185
185
135
REPS
1
3
1
3
1
3
Max Rep

 

BeeRich
Level

Join date: Feb 2012
Location: Texas, USA
Posts: 36

I cant get rid of the damn old post, I am restarting it, I am "bulking up" for a fight and this helps keep my power to weight ratio up.. also doing 4 miles of cardio a day 6x week.

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Level | Join Date: Feb 2012 | Location: Texas, USA | Posts: 36

SHOULDERS - TUESDAY - FULL BODY
07-17-2012, 04:34 PM

Ratchet Loading
A1
EXERCISE
SETS
REPS
SPEED
REST
Leg Press
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
600
600
700
700
700
REPS
1
3
1
3
Max Rep
Ratchet Loading
A2
EXERCISE
SETS
REPS
SPEED
REST
Leg Curl
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
100
100
130
130
100
REPS
1
3
1
3
Max Rep
Ratchet Loading
B1
EXERCISE
SETS
REPS
SPEED
REST
Low-Incline Bench Press from Pins
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
185
185
205
205
205
REPS
1
3
1
3
Max Rep
Force Spectrum Ramping
B2
EXERCISE
SETS
REPS
SPEED
REST
Seated Row
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
135
185
205
205
205
REPS
3
3
3
3
Max Rep
Force Spectrum Ramping
C1
EXERCISE
SETS
REPS
SPEED
REST
Triceps Extension from Pins
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
135
135
155
155
155
REPS
3
3
3
3
Max Rep
Force Spectrum Ramping
C2
EXERCISE
SETS
REPS
SPEED
REST
Preacher Curl
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
50
60
70
100
70
REPS
3
3
3
3
Max Rep

Level | Join Date: Feb 2012 | Location: Texas, USA | Posts: 36

SHOULDERS - WEDNESDAY - SPECIALIZATION
07-18-2012, 04:20 PM

Max Force Sets
A1
EXERCISE
SETS
REPS
SPEED
REST
Top-Half Seated Overhead Press from Pins
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
255
255
255
255
255
255
255
REPS
2
2
2
2
2
2
2
Max Force Sets
A2
EXERCISE
SETS
REPS
SPEED
REST
Dumbbell Lateral Raise
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
50
50
50
50
50
50
50
REPS
2
2
2
2
2
2
2
Max Force Sets
A3
EXERCISE
SETS
REPS
SPEED
REST
Push Press
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
155
155
155
155
155
155
155
REPS
2
2
2
2
2
2
2
Max Force Sets
A4
EXERCISE
SETS
REPS
SPEED
REST
Dumbbell Front Raise
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
30
30
30
30
30
30
30
REPS
2
2
2
2
2
2
2
Max Force Sets
B1
EXERCISE
SETS
REPS
SPEED
REST
High Power Pull
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
175
175
175
175
175
175
175
REPS
2
2
2
2
2
2
2
Max Force Sets
B2
EXERCISE
SETS
REPS
SPEED
REST
Low Power Pull
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
175
175
175
175
175
175
175
REPS
2
2
2
2
2
2
2
Max Force Sets
B3
EXERCISE
SETS
REPS
SPEED
REST
Upright Row
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
135
135
135
135
135
135
135
REPS
2
2
2
2
2
2
2
Max Force Sets
B4
EXERCISE
SETS
REPS
SPEED
REST
Face Pull
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
100
100
100
100
100
100
100
REPS
2
2
2
2
2
2
2

 

BeeRich
Level

Join date: Feb 2012
Location: Texas, USA
Posts: 36

So yea,I am only going to do one week of each routine, then repeat. This is straight abuse if you do it right. I think if you lift as heavy as your diet allows then a week is enough.. my shoulders are already grinding, but I can see results already after just three days.

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Level | Join Date: Feb 2012 | Location: Texas, USA | Posts: 36

SHOULDERS - MONDAY - SPECIALIZATION
05-03-2013, 12:36 AM

Activation Cluster
A
EXERCISE
SETS
REPS
SPEED
REST
Top-Half Seated Overhead Press from Pins
3
3 x 1
Max Force
10/90
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
185
185
185
REPS
3
3
3
Force Spectrum Ramping
B
EXERCISE
SETS
REPS
SPEED
REST
High-Incline Bench Press
6
3
Max Force
90
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
185
185
155
155
135
135
REPS
3
3
3
3
3
3
Ratchet Loading
C
EXERCISE
SETS
REPS
SPEED
REST
Push Press
7
1/3/X
Max Force
90
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
135
135
115
115
95
95
95
REPS
1
3
1
3
1
3
20

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