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-   -   BTB's 2010 - 20's Madness Log - Now Sex Free! (http://www.muscleandbrawn.com/forums/showthread.php?t=1578)

BendtheBar 12-27-2009 11:13 AM

BTB's 2010 - 20's Madness Log - Now Sex Free!
 
BTB's 2010 - 20's Madness Log

Why 20's? Here's why:

--I want to hit 220 pounds.
--I want to work up to 20 rep sets with bench, deadlifting, squats and overhead presses. My major 4 lifts.

Notes.

--I will be cutting.
--I will be using a 4 day split:
Day 1: Chest & Triceps
Day 2: Legs
Day 3: OFF
Day 4: Shoulders & Biceps
Day 5: Back
Days 6 & 7: OFF
Cutting Approach. I've put a lot of thought into my cutting approach. This is far from a conventional approach, and I do not recommend it for the average Joe. I know my body, and know that if I am lifting heavy I retain muscle mass. If I do lose a couple pounds, they generally come back very quickly.

My approach is more of a lifestyle. Once I hit my goal weight it can be easily modified to a lifestyle approach. I am a big night eater. Call it my farmer roots, but that's how we roll.

My diet will look like:
Day 1: Spike Diet - 4500 Calories - Anything I want.
Day 2: Warrior Diet - 2300 Calories - 300 during the day, 2000 at dinner.
Day 3: Paleo Diet - 2000 calories - Lean meats, fruits and veggies.
Day 4: Warrior Diet - 2300 Calories - 300 during the day, 2000 at dinner.
Day 5: Warrior Diet - 2300 Calories - 300 during the day, 2000 at dinner.
Days 6 & 7: Paleo Diet - 2000 calories - Lean meats, fruits and veggies.
This approach gives me 17,400 weekly calories, or 2,486 per day. This is the perfect cutting range for my body.

Training.

Chest and Triceps
Bench Press - 2 x 3 reps with 20-rep weight
Bench Press - One balls out set with 20 rep weight. Goal = to hit 20 reps.
Bench Press - 5 sets, bulldozer style. 30/30/60/60 second rest.
Incline Bench - 5 sets, bulldozer style. 30/30/60/60 second rest.
Closegrip Bench Press - 5 sets, bulldozer style. 30/30/60/60 second rest.

Legs
Squats - 2 x 3 reps with 20-rep weight.
Squats - One balls out set with 20 rep weight. Goal = to hit 20 reps.
Squats - 3 x 8 reps.
Romanian Deadlifts - 7 sets, bulldozer style. 30/30/60/60/90/120 second rest.

Shoulders & Biceps
Seated Behind Neck Press - 2 x 3 reps with 20-rep weight.
Seated Behind Neck Press - One balls out set with 20 rep weight. Goal = to hit 20 reps.
Seated Behind Neck Press - 5 sets, bulldozer style. 30/30/60/60 second rest.
Arnold Press - 5 sets, bulldozer style. 30/30/60/60 second rest.
Curls - 5 sets, bulldozer style. 30/30/60/60 second rest.

Back
Deadlift - 2 x 3 reps with 20-rep weight.
Deadlift - One balls out set with 20 rep weight. Goal = to hit 20 reps.
Deadlift Singles - 5 deadlift singles with 90%.
Yates Rows - 5 sets, bulldozer style. 30/30/60/60 second rest.
T-Bar Rows - 5 sets, bulldozer style. 30/30/60/60 second rest.

End Game

Goals are 20 rep sets:

Squat 405 x 20
Deadlift 405 x 20
Overhead Press 225 x 20
Bench Press 315 x 20

Weight : 220

These goals may or may not be obtainable, but I am going to commit to them in 2010 and see what happens.

jwood 12-27-2009 11:36 AM

Wow, BTB this looks like a crazy intense routine with a quite a bit of volume and low reps. It looks like a good scheme and also a very good diet. Good luck with this, I know you will do great, commit and stay consistent, 220 here you come!!

glwanabe 12-27-2009 11:56 AM

BTB,

I have no doubt that you will achieve your goals this year! The months are going to roll on bye, and before you know it, you'll be at your target weight, and hitting those reps you have planned.

kman025 12-27-2009 12:02 PM

I've been looking forward to this.

Good luck man. The approach looks very interesting. I hope it all works out.

Any plans to take videos along the way? It be cool to see it documented throughout the year. (even if you filmed the progress once a month). Just thinking it be cool to see you struggling with the weight and then a year later see you banging out 20 reps with it.

BendtheBar 12-27-2009 01:01 PM

Quote:

Originally Posted by kman025 (Post 16897)
I've been looking forward to this.

Good luck man. The approach looks very interesting. I hope it all works out.

Any plans to take videos along the way? It be cool to see it documented throughout the year. (even if you filmed the progress once a month). Just thinking it be cool to see you struggling with the weight and then a year later see you banging out 20 reps with it.

I will start doing videos probably when I hit 240-250 pounds. I want some of the weight off before I get to the meat of my quest. With my (ancient) setup, videos take a bit of time to process and get online. So maybe I'll do one a week. Possibly do one major lift each week, so over the course of a month I will have all 4 lifts covered.

I am going to back off 20 pounds to start, simply because of my recent illness. But my goals are still the same.

rippednmichigan 12-27-2009 01:04 PM

Do it big BTB, you know I got your back!

BendtheBar 12-27-2009 02:05 PM

Quote:

Originally Posted by rippednmichigan (Post 16916)
Do it big BTB, you know I got your back!

http://rbeale.com/wp-content/themes/...-Thumbs-Up.jpg

moore_716 12-27-2009 10:45 PM

DO THIS!!!!! Awesome goals now go kick there ass.

big valsalva 12-27-2009 11:19 PM

I'm pulling for ya, BTB. This looks like a very interesting approach. Unique, if nothing else. Your workout has made me start rethinking my workout, but we'll visit that down the road. Good luck!

BendtheBar 12-28-2009 08:46 AM

Quote:

Originally Posted by big valsalva (Post 16990)
I'm pulling for ya, BTB. This looks like a very interesting approach. Unique, if nothing else. Your workout has made me start rethinking my workout, but we'll visit that down the road. Good luck!

Thanks Big V. Outside of the addition of the 20 rep sets, I trained like this for over 8 months last year and really enjoyed it. It will be a somewhat familiar approach which should be good for cutting.


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