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BBOE Design It Yourself Workout – Phase 4

Now that I have done each of the workouts once, I can publish this.  I am relatively happy with it.  Not a major shake up from Phase 3, just a natural progression.  I expect that the next go ’round will be a major re-working.  Time will tell.  Here is the BBOE Design It Yourself – Phase 4 Log.

If you decide to use this workout – please – give me your feedback.  I not only want it – I need it.

WORKOUT A: 10 Rep Max – 5 Rep Sets

  • 1 Core – Ch 10 Side Plank – 30 sec hold (p 284)
  • 2A Glutes & Hamstrings – Ch 9 Barbell Dead Lift (p 248)
  • 2B Upper Back – Ch 5 Cable Face Pull with External Rotation (p 108)
  • 3A Quadriceps – Ch 8 Single-Leg Body Squat (p 197)
  • 3B Lats – Ch 5 Standing Cable Pull Over (p 107)

WORKOUT B: 25 Rep Max – 10 Rep Sets

  • 1 Core – Ch 10 Roll Out (p 292)
  • 2A Chest – Ch 4 Incline Dumbbell Bench Press (p 46) palms forward
  • 2B Quadriceps – Ch 8 Trap Barbell Squat (p 203)
  • 3A Upper Back – Ch 5 Seated Cable Row (p 92)
  • 3B Glutes & Hamstrings – Ch 9 Rotational DB Straight Leg Dead Lift (p 257)

WORKOUT C: 20 Rep Max – 5 Rep Sets

  • 1 Core – Ch 10 Incline Reverse Crunch (p 323)
  • 2A Quadriceps – Ch 8 Barbell Squat (p 198)
  • 2B Chest – Ch 4 Barbell Bench Press (p 46)
  • 3A Glutes & Hamstrings – Ch 9 Weighted Back Extension (p 258)
  • 3B Shoulders – Ch 6 Barbell Press (p 116

NB: The Chapter and Page Numbers refer to the Men’s Health Big Book of Exercises by Adam Campbell

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6 Comments (+add yours?)

  1. barneyrocks
    Mar 01, 2012 @ 10:22:06

    Trap barbell squat on page 203? I just see a dumbbell squat in the book. Using and enjoying your program TNTMan! Thanks.

    Reply

    • TNT Man
      Mar 01, 2012 @ 12:20:00

      Good Catch. I started by using DBs and they are effective, but I maxed out at 50 pounds. I could not hold the grip. A Trap (hexigon) Bar provides the same form but allows for an even distribution of the weight and therefore the ability to use heavier weights.

      I was lucky that my gym has (had) a Trap Bar. It is also effective not only for squats but also as an alternative deadlift.

      Unfortonately this past week – the Trap Bar disappeared. No one knows what happened. I may well have to go back to DBs and learn how to handle heavier weights. I actually subbed out DBs this last workout.

      Keep up the good work.

      TNT Man

      Reply

  2. barneyrocks
    Mar 20, 2012 @ 13:50:26

    TNTMan,
    Does the rep max mean you should stop at that number? For example, stop at 2 sets at Workout A? If so, how do you manage your reps on Workout B with 25 max and 10 reps per set? always confused with that.

    thanks again for your public info to support us that are dedicated to health and nutrition.

    Reply

    • TNT Man
      Mar 20, 2012 @ 14:46:35

      Good Question. In these instances, I am following some of the concepts adopted by Chad Waterbury in HIAH.

      10 rep max, 5 rep sets means that the total amount of reps while doing this exercise is 10 but the first set, your weight should be at a level that you are only able to do between 3-5 reps while holding good form. That may mean that your next sets may be 2, 2, 1,1,1 So this is a heavy weight.

      Similarly, 25 reps max – 10 rep sets, means the total should not exceed 25 reps and that the first set should be at a weight were you are able to do between 8-10 reps while holding good form. If you can’t – then lower the weight – if you exceed 10 then increase your weight, The following sets may be fewer than 10.

      If you end up where you have just a couple left to do – then just do those couple and you don’t need to push past it.

      The key is finding the right weight for the first set. I do between 4-8 weeks for each Phase – depending upon how I feel and whether I have made enough progress with the program. The first run through – in my mind – is a test to find the right weight.

      Keep up the good work.
      TNT Man

      Reply

      • barneyrocks
        Mar 21, 2012 @ 08:29:52

        TNT Man,
        Are you increasing weight after the first set, or are your muscles more fatigued and you keep the weight the same for the following sets?

        Thanks for your explanation, as I was maxing out the reps on each set and going well beyond the maximum reps prescribed .

        Reply

        • TNT Man
          Mar 21, 2012 @ 09:46:09

          Hey-

          I keep the weight the same and just do the amount of reps I can each set until I complete the entire number of maximum reps.

          Reply

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