Time for a Real Program....2009, The Year of Built For Show

Doug M. · 01-25-2009, 01:25 PM

Well....I got to college in August. It was an interesting transition to say the least....In early September I needed something to keep my mind off classes, so I got a gym membership.

I did random lifting (not bad..just not on an actual program) from then til December. I was starting to get bored of it again, but I was happy with some of the results I was seeing, so I knew I had to do something about it

I came on here and was told about Built for Show. I got the book in late December, and read it in a few hours. I then started the program and have kept doing. I just finished my fourth week of it.

This is a year long program and my plan is to stay with it the whole way. Even though it's winter, I started with the Fall program because it seemed like the best starting point. This is a great book and basically seems like its built for me.

Doug

Doug M. · 01-25-2009, 01:34 PM

So I'll Start off with some of my numbers

Height: 5'8"
Weight: 150 lbs
Body Fat: 14.7%
Neck: 14.5"
Shoulder: 43.5"
Chest: 34.5"
Biceps: 13"
Forearms: 11"
Abs: 29.5"
Thigh: 19"
Calves: 13.5"

Nothing overly impressive, but it gives me something to work on...

Doug M. · 01-25-2009, 01:36 PM

And here's the first four weeks of the program

Date	Exercise	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6	Rest
12/30/2008	DB Bench	50/8	50/8	50/8	50/8			90
	Underhand Lat Pull	70/8	70/8	70/8	70/8			60
	DB Shoulder Press	30/8	30/8	30/8	30/8			60
	Reverse Crunch	bw/15	bw/15					30
	Plank	60s						30

1/2/2009	Front Squat	135/8	135/8	135/8	135/8			60
	Step-Up	135/8	135/8	135/8	135/8			60
	Supine Hip Ext/Curl	bw/8						30
	Cable Chops	40/8						30
	Side Planks	30s

1/4/2009	DB Bench	55/5	55/5	55/5	55/5	55/5		90
	Underhand Lat Pull	95/8	95/8	95/8	95/8	95/8		60
	DB Shoulder Press	35/8	35/8	35/8	35/8	35/8		60
	Reverse Crunch	bw/15	bw/15					30
	Plank	60s						30

1/6/2009	Front Squat	155/5	155/5	155/5	155/5	155/5		90
	Step-Up	155/5	155/5	155/5	155/5	155/5		90
	Supine Hip Ext/Curl	bw/10						30
	Cable Chops	40/8						30
	Side Planks	30s

1/8/2009	DB Bench	35/12	35/12	35/12				90
	Underhand Lat Pull	82/12	82/12	82/12				45
	DB Shoulder Press	25/5	25/5	25/9
	Reverse Crunch	bw/15	bw/15					30
	Plank	60s						30

1/13/2009	Wide-Grip Row	120/8	120/8	120/8	120/8			60
	DB Bench	50/8	50/8	50/8	50/8			60
150 lbs	Underhand Lat Pull	110/8	110/8	110/8	110/8			60
	DB Shoulder Press	30/8	30/8	30/8	30/8			60
	Reverse Crunch	bw/15	bw/15					30
	Plank	60s						30

1/15/2009
	Front Squat	135/8	135/8	135/8	135/8			60
151 lbs	Step-Up	135/8	135/8	135/8	135/8			60
	Supine Hip Ext/Curl	bw/8						30
	Cable Chops	40/8						30
	Side Planks	30s
Fall Phase 1

Date	Exercise	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6	Rest
1/17/2009	Wide-Grip Rows	130/5	130/5	130/5	130/5	130/5		60
	DB Bench	60/5	60/5	60/5	60/5	60/5		60
151 lbs	Underhand Lat Pull	120/5	120/5	120/5	120/5	120/5		60
	DB Shoulder Press	35/5	35/5	35/5	35/5	35/5		60
	Reverse Crunch	bw/15	bw/15					30
	Plank	60s						30

1/20/2009	Front Squat	155/5	155/5	155/5	155/5	155/5		90
	Step-Up	155/5	155/5	155/5	155/5	155/5		90
150 lbs	Supine Hip Ext/Curl	bw/10						30
	Cable Chops	50/8						30
	Side Planks	30s

1/22/2009	Wide-Grip Row	110/12	110/12	110/12				45
	DB Bench	45/12	45/12	45/12				45
152 lbs	Underhand Lat Pull	100/12	100/12	100/12				45
	DB Shoulder Press	25/12	25/12	25/12				45
	Reverse Crunch	bw/15	bw/15					30
	Plank	60s						30

1/24/2009	Front Squat	115/12	115/12	115/12				45
	Step-Up	115/12	115/12	115/12				45
150 lbs	Supine Hip Ext/Curl	bw/10						30
	Cable Chops	50/8						30
	Side Planks	30s

kingkop182 · 01-25-2009, 01:42 PM

I glad you're enjoying BFS and welcome to the world of logging. Not that it matters now you've already done a number of weeks but the book actually has a misprint for the fall portion it should have been

Week 1
Mon - Workout A 4x8
Wed - Workout B 5x5
Fri - Workout A 3X12

Week 2
Mon - Workout B 4x8
Wed - Workout A 5x5
Fri - Workout B 3x12
etc....

The charts were printed incorrectly and should actually read:

Workout A
1,4,7 4x8
2,5,8 3x12
3,6,9 5x5

Workout B
1,4,7 5x5
2,5,8 4x8
3,6,9 3x12

Doug M. · 01-25-2009, 01:47 PM

thanks...i was kinda confused..cuz i thought i read that somewhere...but then it showed it different...

LisaS · 01-25-2009, 02:28 PM

are you really doing step-ups with the same weight as front squats? That seems off since the step up is a single-leg movement, to move the same amount of weight would be unusual I would think. Unless it is a really low step and you are using a lot of push from the non-working leg.

Doug M. · 01-25-2009, 03:24 PM

Woops..completely forgot to change that...i lift at the firehouse and we dont have any boxes...in the process of getting some..so I have been doing lunges instead....i know..not the same thing, but it was all i could think of at that second...

Doug M. · 01-27-2009, 08:10 PM

Date

Exercise

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Rest

1/27/2009	Wide-Grip Row	120/8	120/8	120/8	120/8	60
	DB Bench	60/8	60/8	60/8	60/6	60
153 lbs	Underhand Lat Pull	120/8	120/8	120/8	120/8	60
	DB Shoulder Press	35/8	35/8	35/8	35/8	60
	Reverse Crunch	bw/15	bw/15			30
	Plank	60s				30

Overall today was a good workout. I pushed a bunch of the weights up, and for the most part I was able to hit everything. Ordered some more protein powder and creatine. They should be in on thursday or friday, so that will be good. I have another 5 1/2 weeks at school before I go home, so I should get pretty far into Fall-Phase 2, and hopefully get up to 160 lbs. That or look better...Either way I'll be happy to be making progress, which seems to be going well..

Doug

Doug M. · 01-30-2009, 04:54 PM

Date

Exercise

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Rest

1/29/2009	Front Squat	145/8	145/8	145/8	145/8	60
	Lunge	135/8	135/8	135/8	135/8	60
154 lbs	Supine Hip Ext/Curl	bw/10				30
	Cable Chops	90/8				30
	Side Planks	30s				30

This workout was a little harder. I upped the weights a little in front squats and chops. I can prolly go up a little more in squats.

I got the new protein powder and creatine today so I'll be starting that with tomorrow's workout. So far since I've been back at school I've gone from ~150 lbs to 154, which I'm happy about. I feel good that it's been 5 weeks and I'm still keeping up with the program.

Doug

Doug M. · 01-31-2009, 04:58 PM

Date

Exercise

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Rest

1/17/2009	Wide-Grip Rows	130/5	130/5	130/5	130/5	130/5	60
	DB Bench	65/5	65/5	65/5	65/5	65/5	60
154 lbs	Underhand Lat Pull	130/5	130/5	130/5	130/5	130/5	60
	DB Shoulder Press	40/5	40/5	40/5	40/5	40/5	60
	Reverse Crunch	bw/15	bw/15				30
	Plank	60s					30

One more week of Fall-Phase 1....I'm happy with the gains in the lifts. Gained some weight from the beginning of it and I like the program.

Next workout Tuesday...

Doug

Doug M. · 02-03-2009, 05:09 PM

Date

Exercise

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Rest

2/3/2009	Front Squat	165/5	165/5	165/5	165/5	165/5	90
	Lunge	135/5	135/5	135/5	135/5	135/5	90
156 lbs	Supine Hip Ext/Curl	bw/10					30
	Cable Chops	90/10					30
	Side Planks	30s					30

Today's workout was good. I moved up some more in the squats. I had a mirror available today and saw that i wasn't going very deep with the lunges, so I dropped off some weight and went down almost to the ground.

I worked myself pretty hard and will now do some homework and prepare for my last two workouts of phase one.

Doug

Mahler · 02-03-2009, 06:14 PM

A bit late on this, but welcome to the Training Log forum.
Those front squats are looking good. They can be killers.

Doug M. · 02-03-2009, 11:20 PM

Yea, i really hate them, but I'm getting used to doing them and theyre not so bad...

thanks for the welcome

Doug M. · 02-05-2009, 08:22 PM

2/5/2009	Wide-Grip Row	110/12	110/12	110/12	45
	DB Bench	50/12	50/12	50/12	45
156 lbs	Underhand Lat Pull	110/12	110/12	110/12	45
	DB Shoulder Press	25/12	25/12	25/12	45
	Plank	60s			30

Tried to do the reverse crunches, but couldnt bend my knees enough...so they are out for this workout.

Doug

Doug M. · 02-07-2009, 07:39 PM

Date Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Rest

2/7/2009 Front Squat 135/12 135/12 135/12 90
Supine Hip Ext/Curl bw/10 30
157 lbs Cable Chops 90/8 30
Side Planks 30s 30

I tried to do the Lunges (in place of step ups)...but that wasnt happening today due to the knee.

So now Phase one is done. I'm happy so far. Here are some results.

Weight 150 lbs to 157 lbs

And changes in the lifts

Wide Grip Rows 130/5

DB Bench	55/5	65/5
Underhand Lat Pull	95/5	130/5
DB Shoulder Press	35/5	40/5

Doug M. · 02-10-2009, 08:49 PM

Fall Phase 2

Date	Exercise	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6	Rest
2/10/2009	Barbell Bent Row	115/5	115/5	115/5	115/5	115/5	115/5	90
	Incline Bench Press	50/5	50/5	50/5	50/5	50/5	50/5	90
	Lat Pulldown	120/5	120/5	120/5	120/5	120/5	120/5	90
	Dips	bw/5	bw/5	bw/5	bw/5	bw/5	bw/5	90
	Reverse Crunch	bw/15	bw/15	bw/15				30
	Side Plank	30s	30s					30

I started Fall Phase 2 today. It was nice to change up a bit. Felt pretty good for the most part. Knee is once again bending, which is always good. Next log coming in on Thursday.

Doug M. · 02-13-2009, 10:15 PM

Date

Exercise

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Rest

2/12/2009	Deadlift	185/5	185/5	185/5	185/5	60
	Bulgarian Split Sqt	30/8	30/8	30/8	30/8	60
157 lbs	Goblet Squat	40/6	40/6			30
	Reverse Chops	60/8	60/8			30
	Plank	60s	60s			60

Well, yesterday was interesting. That was probably the hardest lower body workout i've done in a long time. My Deadlift numbers suck..havent dont them in over a year, so they should come up somewhat quickly. I am still in pain today, but its not really pain pain..just from not using some of these muscles in a while. But it felt good. I was starting to get to the point where Phase one was becoming predictable, so the change is definitely good.

Doug

Doug M. · 02-14-2009, 08:46 PM

Date

Exercise

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Rest

2/14/2009	Barbell Bent Row	95/10	95/10	95/10	95/10	90
	Incline Bench Press	40/10	40/10	40/10	40/10	90
157 lbs	Lat Pulldown	100/10	100/10	100/10	100/10	90
	Dips	bw/10	bw/10	bw/10	bw/10	90
	Reverse Crunch	bw/15	bw/15	bw/15		30
	Side Plank	30s	30s			30

Doug M. · 02-17-2009, 10:15 PM

Date

Exercise

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Rest

2/17/2009	Deadlift	205/5	205/5	205/5	205/5	205/5	60
	Bulgarian Split Sqt	35/5	35/5	35/5	35/5	35/5	60
158 lbs	Goblet Squat	50/6	50/6				30
	Reverse Chops	60/8	60/8				30
	Plank	60s	60s				60

Doug M. · 02-25-2009, 11:57 AM

Date

Exercise

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Rest

2/19/2009	Barbell Bent Row	95/15	95/15	95/15				45
	Incline Bench Press	40/15	40/15	40/15				45
159 lbs	Lat Pulldown	90/15	90/15	90/15				45
	Dips	bw/10	bw/13	bw/15				45
	Reverse Crunch	bw/15	bw/15	bw/15				30
	Side Plank	30s	30s					30

2/21/2009	Deadlift	175/12	175/12	175/12				60
	Bulgarian Split Sqt	35/12	35/12	35/12				60
158 lbs	Goblet Squat	50/8	50/8					30
	Reverse Chops	60/8	60/8	60/8				30
	Plank	60s	60s					60

2/24/2009	Barbell Bent Row	135/5	135/5	135/5	135/5	135/5	135/5	90
	Incline Bench Press	55/5	55/5	55/5	55/5	55/5	miss	90
159 lbs	Lat Pulldown	120/5	120/5	120/5	120/5	120/5	120/5	90
	Dips	bw/5	bw/5	bw/5	bw/5	bw/5	bw/5	90
	Reverse Crunch	bw/15	bw/15	bw/15				30
	Side Plank	30s	30s					30

been busy and havent thought bout posting.....so here's the last week. It went pretty well lifting wise. missed the last set on DB Inline, but i'll survive....

Doug M. · 03-05-2009, 10:11 AM

Date

Exercise

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Rest

2/26/2009	Deadlift	185/8	185/8	185/8	185/8		60
	Bulgarian Split Sqt	35/8	35/8	35/8	35/8		60
160 lbs	Goblet Squat	50/8	50/8				30
	Reverse Chops	60/8	60/8	60/8			30
	Plank	60s	60s				60

3/1/2009	Barbell Bent Row	105/10	105/10	105/10	105/10		60
	Incline Bench Press	45/10	45/10	45/10	45/10		60
160 lbs	Lat Pulldown	100/10	100/10	100/10	100/10		60
	Dips	bw/10	bw/10	bw/10	bw/10		60
	Reverse Crunch	bw/15	bw/15	bw/15			30
	Side Plank	30s	30s				30

3/3/2009	Deadlift	215/5	215/5	215/5	215/5	215/5	60
	Bulgarian Split Sqt	40/5	40/5	40/5	40/5	40/5	60
160 lbs	Goblet Squat	60/6	60/6				30
	Reverse Chops	60/8	60/8				30
	Plank	60s	60s				60

Finishing up this week...taking next week off cuz im on break and don't have the right facilities, so i'll be startin back up in a week to finish up phase one..

Doug M. · 03-22-2009, 08:33 PM

Date

Exercise

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Rest

3/5/2009	Barbell Bent Row	105/15	105/15	105/15				45
	Incline Bench Press	45/11	45/15	45/15				45
162 lbs	Lat Pulldown	100/15	100/15	100/15				45
	Dips	bw/10	bw/13	bw/15				45
	Reverse Crunch	bw/15	bw/15	bw/15				30
	Side Plank	30s	30s					30

3/17/2009	Barbell Bent Row	145/5	145/5	145/5	145/5	145/5	145/5	90
	Incline Bench Press	50/5	50/5	50/5	50/5	miss	miss	90
154 lbs	Lat Pulldown	120/5	120/5	120/5	120/5	120/5	120/5	90
	Dips	bw/5	bw/5	bw/5	bw/5	bw/5	bw/5	90
	Reverse Crunch	bw/15	bw/15	bw/15				30
	Side Plank	30s	30s					30

3/19/2009	Deadlift	195/8	195/8	195/8	195/8			60
	Bulgarian Split Sqt	40/8	40/8	40/8	40/8			60
155 lbs	Goblet Squat	60/8	60/8					30
	Reverse Chops	60/8	60/8	60/8				30
	Plank	60s	60s					60

3/21/2009	Barbell Bent Row	115/10	115/10	115/10	115/10			60
	Incline Bench Press	45/10	45/10	45/10	45/10			60
160 lbs	Lat Pulldown	110/10	110/10	110/10	110/10			60
	Dips	bw/10	bw/10	bw/10	bw/10			60
	Reverse Crunch	bw/15	bw/15	bw/15				30
	Side Plank	30s	30s					30