Dionysusedge Training Log

[Dionysusedge]

I just started the old Big Beyond Belief program again. I ran this program back in high school (15 years ago).

Im doing the 6 day - 1 workout a day routine.

I knew going into this that the rest times were going to kill me and the weights i was using, but i think its worth it to get in fantastic shape.

So here we go....

Week 1 - Ramp 1 - Day 1
2 min rest - 13 to 15 reps

BACK
Shoulder wide grip pulldown 205/13 - 190/13 - 175/15

CHEST
Decline dumbbell press 75/13 - 75/13 - 65/11 (the 2min killed me)

BICEPS
EZ curl preacher 65/16 - 65/13 - 55/10 (Damn rest time)

CALF
Seated calf 90/15 - 90/15 - 90/13

Total workout time - 31 minutes

Great workout, huge pump on only 3 sets. The rest time I KNEW was going to kill my weights and my reps.

Before this i could throw around these weights. Ive always trained super heavy, but with the rest protocol being so strict, i pretty much new things would drop, and LOL they did.

It's 3:35 right now and my workout ended well over 2 hours ago, and im STILL pumped right now.

Id also like to point out that the decline db bench KILLED my chest. I dont have alot of muscle fibers in my chest, and i tend to be front delt dominant - so any type of bench press or curls - my front delt takes the brunt of the action. Well in this case - the decline took my delts out of the equation and KILLED my chest. I literally felt the fibers near the center of my chest fire (SOMETHING I HAVE NEVER FELT BEFORE TODAY), and i knew i was gold.

Ive been doing this for 16 years now, and im still learning new tricks!

 

[Dionysusedge]

So somebody has already PM'd me regarding the program. My recommendation is to google search Big Beyond Belief. You can even utilize the search function here at Promuscle.

http://www.professionalmuscle.com/forums/professional-muscle-forum/23433-big-beyond-belief.html

Its a great program that Leo Costa ripped off from our own Phil Hernon and his trainer, John Olsen.

 

[Dionysusedge]

OK day 2 here.

13-15 Reps, 2 min rest, with 3 total sets.

Shoulders
Db Laterals - 40/15, 40/13, 35/13

Triceps
Dips - bw/15, bw/14, bw/13

Legs
Front squat - 225/14, 225/13, 205/14

Abs - did 3 sets of crunchs

Total workout time - 27 minutes. Couldnt believe how fast the workout was.

However with these higher reps, and limited rest time, i pump up like crazy.

Tomorrow I drop the reps to 10-12, so i can start going heavier, however the rest time will remain the same - 2 minutes - through sunday, so im curious to see how things go.

BTW - chest is blazingly sore from yesterday. Feels good!

 

[Dionysusedge]

Day 3

10 - 12 Reps, 2 minutes rest between sets.

CHEST
Hammer Incline Press - 270/12, 270/12. 270/10

BACK
Hammer Pulldown - 270/12, 270/10, 230/12

BICEPS
Spider Curl w/ db's - 40/12, 40/10, 35/11

CALVES
Standing heel raise - 400/12, 400/12, 400/11

Total workout time - 31 minutes

Very sore from the previous two workouts, but once the body started moving, my soreness subsided and had a pretty good workout.

I had a guy come up to me and ask me how i built so much muscle on such short workouts. I told him when everything is in balance, - rest time, intensity, diet, and frequency, that the body has no choice but to respond and grow.

(2) minutes rest doesnt seem very short, but you dont realize how fast that 2 minutes goes when you are trying to catch your breath between sets. Ive got 90 seconds next week, and very soon its gonna be 5 sets with 60 seconds rest - those are gonna be some DAMN tough workouts.

 

[Dionysusedge]

Day 4

10-12 Reps with 2 minutes rest.

DELTS
Gironda Upright Row - 135/12, 135/12, 135/10

TRICEPS
EZ Skullcrushers - 135/12, 135/10, 125/10

THIGH
Hack Squat - 360/12, 360/10, 340/11

ABS
Crunches - 3 sets @ 15 reps each

Total workout time - 33 minutes

Good workout overall. Delts blew up on the Gironda upright rows. Triceps were sore but i made it through ok. The hack squats killed my quads, especially after the higher rep workout on Wed. They blew up.

I gotta say - regulating my rest time is exciting. I definitely feel like im REALLY working hard by being forced to maintain a schedule. Normally my workouts take a least an hour, BUT thats with no rest time regualtion. My workouts go quick, but i gotta say - its effective.

However next week, i go to 90 sec rest with (4) total worksets, and then the following week i go to 90 sec rest with (5) total worksets, so my workout time will increase to around 45-55 minutes, which is good because im using no "supplementation" at this time.

Anyway, after week (3) with the 5 total sets, i move on to the Supergrowth phase for (3) weeks with (3) minutess and lower reps. Im definitely looking forward to that phase.

 

[Dionysusedge]

Day 5 Report

Ramp 1 - Week 1 - Day 5
(2) minutes rest, (3) sets with 8-10 Reps.

BACK
Hammer Undergrip Pulldown 230/10 - 230/9 - 230/9

CHEST
Decline DB press 100/10 - 100/8 - 95/8

CALF*
TOE PRESS on leg press - 540/10 - 540/8 - 540/8

BICEP
EZ-Bar curl - 125/10 - 125/8 - 105/9

Total workout time - 33 minutes.

* Failed to mention when i started this log, i suffered a strained in-step about a month ago, and it has effected my calf training considerably. The stretch portion really is touch and go because of the strain, however the contraction portion is just as strong as before.

Personal note - this is the first time in years that i have worked out (5) days in a row, LOL. My previous routines were usually 2 on 1 off, or 3 on 1 off. (6) days in a row (tomorrow) is really quite the achievement. Although i will say that by keeping the volume low, i have been able to make it through No Problem.

As mentioned, next week I start hitting (4) sets per bodypart, and drop down to 90 seconds rest, a full 30 seconds shaved off from this weeks.

Should be fun....

 

[SmallTownIron]

Workouts are looking products there. Keep it up. Hows your diet and weight looking?

 

[Dionysusedge]

Workouts are looking products there. Keep it up. Hows your diet and weight looking?

My diet is pretty basic - high protein, high healthy fat, and the only carbs i take in are from salads and greens.

Weight is around 247 as of this morning. My bodyfat runs around 15% right now.

I have dropped dairy from my diet completely (Which sucks because i love milk) but im hoping that combined with the high frequency workouts will start my metabolism moving pretty quick. Id love to get around 8-10% bodyfat.

 

[Dionysusedge]

Day 6 Report

Ramp 1 Week 1 Day 6
(2) minutes rest - 8-10 reps - (3) Sets

SHOULDERS
Smith Behind the neck press - 18/10, 185/8, 185/8

TRICEPS
Barbell Close Grip Floor Press - 225/10, 225/10, 225/8

LEGS
Barbell Squat - 335/10, 335/10, 335/9

Abs - Hanging leg raise - 3 sets/15 reps

Well thats 6 days in a row, and the end of week 1. Tommorrow is a day of rest, and im looking forward to it. Tuesday starts 90 sec rest and (4) sets.

It should be good!

 

[Dionysusedge]

Well i was over a week into this and i got the stomach flu.

Its gonna be a couple of days....