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  1. Replies
    7,637
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    670,190

    Day 3 of BBS 3-way split: Overhead press, biceps...

    Day 3 of BBS 3-way split: Overhead press, biceps curls, Shoulder Flies, Triceps presses, knee tucks. TWT = 9m 30s
  2. Replies
    7,637
    Views
    670,190

    BBS day 3 of 3-way split: Shoulder Flies, Biceps...

    BBS day 3 of 3-way split: Shoulder Flies, Biceps Curls, Overhead presses, Triceps press downs, knee tucks. Progress made on all exercises today.

    TWT = 9m 40s
  3. Replies
    7,637
    Views
    670,190

    BBS Day 2 - Deadlifts, Leg Presses, Hamstring...

    BBS Day 2 - Deadlifts, Leg Presses, Hamstring Curls, Calf Presses, Machine Crunches
    TWT = 9m 45s
  4. Replies
    7,637
    Views
    670,190

    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 30s
  5. Replies
    7,637
    Views
    670,190

    BBS Day 3 - Shoulder Flies, Biceps Curls,...

    BBS Day 3 - Shoulder Flies, Biceps Curls, Overhead Presses, Triceps Extensions, Knee Tucks
    TWT = 12m 12s.
  6. Thanks! I imagine you're never, ever hungry...

    Thanks! I imagine you're never, ever hungry eating that.
  7. Yes, please.

    Yes, please.
  8. Replies
    166
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    9,718

    Sure. ...

    Sure.

    http://www.marksdailyapple.com/forum/member70363-albums563499-18059.jpg
  9. If you are still doing the Big 5, I would say,...

    If you are still doing the Big 5, I would say, yes, reduce the weight and see if you can improve your TUL. Don't be in a rush to add weight, but do add when you are able to exceed 90s TUL. Continue...
  10. Replies
    7,637
    Views
    670,190

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

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

    TWT = 10m 17s
  11. Replies
    25
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    924

    I recommend checking out Drew Baye's site.

    I recommend checking out Drew Baye's site.
  12. Replies
    25
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    924

    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...
  13. Replies
    25
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    924

    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...
  14. Replies
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    924

    Thanks!

    Thanks!
  15. Replies
    25
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    924

    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
  16. Replies
    25
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    924

    Yes. All of this.

    Yes. All of this.
  17. Replies
    25
    Views
    924

    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...
  18. Replies
    7,637
    Views
    670,190

    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
  19. Replies
    7,637
    Views
    670,190

    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
  20. 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)...
  21. Replies
    7,637
    Views
    670,190

    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.
  22. Replies
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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.
  23. Replies
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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.
  24. Replies
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    4,296

    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...
  25. Replies
    7,637
    Views
    670,190

    BBS Day 3 - Shoulder Flies, Biceps Curls,...

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

    TWT = 10m 45s
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