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  1. Replies
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    BBS Day 1 - Chest Fly, Row, Chest press, pull...

    BBS Day 1 - Chest Fly, Row, Chest press, pull downs, planks

    TWT = 10m 17s
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    I recommend checking out Drew Baye's site.

    I recommend checking out Drew Baye's site.
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    I recommend reading the book BODY BY SCIENCE,...

    I recommend reading the book BODY BY SCIENCE, where all of this is covered.

    I started with the BBS "Big 5" workout - this is where it is recommended everyone starts the program. You do Rows, Chest...
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    That was a bit of a challenge, at first. I was a...

    That was a bit of a challenge, at first. I was a 5-6 day-a-week guy for 20+ years before I started BBS. I must say that I far prefer this approach, both in terms of the time involved and in terms of...
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    Thanks!

    Thanks!
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    Yep. My split looks like this: Workout 1...

    Yep. My split looks like this:

    Workout 1 (Chest/Back)

    Chest flies
    Rows
    Chest Press
    Pulldowns
    Planks
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    Yes. All of this.

    Yes. All of this.
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    I follow BBS - been doing it since May of last...

    I follow BBS - been doing it since May of last year - and only lift once a week, for about 10 minutes. I usually do an HIIT jump rope workout three days after my lift. That gives me four days after...
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    Jump Rope intervals: 4 x 60:60, 8 x 20:10 TWT...

    Jump Rope intervals: 4 x 60:60, 8 x 20:10

    TWT = 11m 32s
  10. Replies
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    Day 3 of my 3-day BBS split: Shoulder flies,...

    Day 3 of my 3-day BBS split: Shoulder flies, Biceps curls, Overhead Presses, Triceps extensions, Knee Tucks

    Total Workout: 10m 45s
  11. Stop at 1 set of 10. Then move on to 2 sets of...

    Stop at 1 set of 10. Then move on to 2 sets of 20. Then 3 sets of 40. So from workout to workout it might look like this:

    First workout: 1 x 8
    Second workout: 1 x10 (you progress next workout)...
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    Day 2 of the 3-way BBS split: Deadlift, Leg...

    Day 2 of the 3-way BBS split: Deadlift, Leg Presses, Leg Curls, Calf Presses, Ab crunches

    TWT = 8m 36s

    I've started doing the deadlift in a standard cadence, not a slow BBS cadence.
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    I've been lifting only once a week since May, and...

    I've been lifting only once a week since May, and have seen only gains.
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    Ok! Let us know how it goes on your new program.

    Ok! Let us know how it goes on your new program.
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    Finished the first rotation of the new split, as...

    Finished the first rotation of the new split, as detailed above. This is a much better way to break things up in terms of grip strength not giving out and undermining the workout. I'm going to keep...
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    BBS Day 3 - Shoulder Flies, Biceps Curls,...

    BBS Day 3 - Shoulder Flies, Biceps Curls, Overhead Presses, Triceps pressdowns, knee tucks.

    TWT = 10m 45s
  17. Replies
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    BBS Legs/Abs - Deadlifts, Leg Presses, Leg Curls,...

    BBS Legs/Abs - Deadlifts, Leg Presses, Leg Curls, Calf Presses, Ab crunches (on machine)

    TWT = 8m 45s
  18. 1 day/week of BBS (lifting - about 10 minutes...

    1 day/week of BBS (lifting - about 10 minutes total, at gym)
    1 day/week of jump rope intervals (about 12 minutes total, at home)
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    You might like this: bodyweight exercises,...

    You might like this: bodyweight exercises, bodyweight workouts
  20. Replies
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    Jumprope intervals: 4 x 60:60, 8 x 20:10 TWT =...

    Jumprope intervals: 4 x 60:60, 8 x 20:10

    TWT = 11m 10 s
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    First day on the new split (as listed above)....

    First day on the new split (as listed above). Basically solved the grip issue, but still need to dial in the weights a bit as by the time I got to the pulldown, I was far more worn out and couldn't...
  22. Replies
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    651,620

    New 3-way BBS Split - Day 1, Chest/Back - Chest...

    New 3-way BBS Split - Day 1, Chest/Back - Chest Flies, Rows, Chest Presses, Pulldowns, Planks

    TWT = 9m 58s
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    Thanks - trying again: ...

    Thanks - trying again:

    http://imageshack.com/a/img540/6051/T8z16S.jpg

    http://imageshack.com/a/img911/9662/UYJzXO.jpg

    http://imageshack.com/a/img540/5996/rNr9xl.jpg
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    Hehe, sure. (Not sure if the pics are visible - I...

    Hehe, sure. (Not sure if the pics are visible - I never seem to know how to post images)

    http://www.marksdailyapple.com/forum/member70363-albums563498-18285.jpg
    ...
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    I highly recommend you read Body By Science. It's...

    I highly recommend you read Body By Science. It's a book/program about High Intensity Training. It can give you excellent results with a minimal investment of time - about 12 minutes a week, in fact....
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