View Full Version : Sweet sweet SPBR!

11-26-2009, 01:43 PM

Lifting for about 2 years now. Only seriously since 3 months ago. Back in 2007 I used to weigh 220 lbs and I was strong as hell but way overweight. I decided to melt down to a tony 155 and I became a skinny fat mesomorph due to improper dieting and improper training. I lost tons of muscle and I didn't understand the concepts of protein intake back. I cut all that weight on a high carb low protein diet..yukkkk.

Everysince my metabolism for fucked up because I went from 6000 kcal a day to 1800. I have had my ups and downs and now I can maintain my weight at 2400 kcal.
Three months ago I started IA's SPBR and here are some of the main changes that took place.

here is my progress so far on some of the main lifts:

Squat: 3x5 (198 lbs)
Deadlifts: 3x5 (220 lbs)
Bent over Row: 4x6 (132 lbs)
Flat BB Bench: 3x5 (132 lbs)

Now (2 months and a bit later)
Squat: 3x5 (264 lbs) --- with plates under my heels due to hip tightness..
Deadlifts: 3x5 (286 lbs)
Bent over Row: 4x6 (176 lbs)

I have seen a lot of strength gain but not much muscle due to the fact that I have been cutting at 1700 kcals and playing rugby since I started.

My goal for now is to get from 176 lbs to 170 lbs and then gain mass with a carb cycling approach.

This thing I have seen no fat loss due to problems with my digestive system. I think it s the dairy so I am cutting that out.

I am just coming off a deloading week. My first workout is tomorrow and my lfits will be:

Incline DB Bench Press: 6,7,7 (62 lbs dumbells)
Dumbell Bench Press: 7,7, 7,8 (57.,2 lbs dumbells)
Overhead Press: 3 x 5 (100 lbs)
Dips 3 x 7 x (5 kilos assisted weight)


My Porsche
11-26-2009, 02:46 PM
While I'm not sure where you're coming up with these weights (62lb dumbbells? 198, 132, 264, 286, 176 pounds?) great strength progress, keep it up!

11-26-2009, 02:47 PM
That's great progress man, keep up the good work! :)

11-26-2009, 03:16 PM
I work in Kgs so I need to multiply everything by 2.2 :)

My Porsche
11-26-2009, 03:18 PM
Ah gotcha, it would be easier to just put your weights in kg, make other people do the math. ;)

11-26-2009, 03:19 PM
What were your numbers when you were fat.
and that's some great progress by the way.

11-26-2009, 03:24 PM
When I was fat I never trained.
I did but it was in the notion of working out a 10 year old has.

All I know is that I could eat 2 pounds of chocolate in a sitting, down 5 milkshakes, eat 30 cookies and repeat the same every 30 minutes to one hours. It is amazing how I managed to gain only 10-15 lbs a year despite me not being very active.

I considered myself strong because I could beat the shit out of any senior as a freshman and I could run the entire length of the rubgy field without being taken down, could wrstle besatly and was the winner of arm wrestling competitions in Brussels/ France/ Luxemburg /Holland without even practicing seriously.

Haha but on a serious note: Question about the SPBR... I didn't rotate my lifts every three weeks, and there a lifts that are a staple in my wroutine like squats, bench press, DB bench presses, Deadlifts. Should I be rotating these babies aswell?

11-28-2009, 07:26 AM
Incline DB Bench Press: 7,7,7 (62 lbs dumbells) ---> With high rep shrugs for active recovery

Dumbell Bench Press: 7,7, 8,8 (57.,2 lbs dumbells) ---> Abs active recovery

Overhead Press: 3 x 5 (100 lbs) ------- FAILED too much after both benchings. Switched to Lateral raises for today.

Dips 3 x 7 x (5 kilos assisted weight)

Was a good workout. Good coming off a whole week of deloading. It was hard to train because I consumed quite a lot of high gi carbs before. I was feeling lethargic.

I will be switching to some sort of substitute for the overhead press... its killing me. I can't go past 3 x 5 x 100 lbs. The benching screws me over too much.

I am off for a shake and stretching now. peace.

11-28-2009, 07:32 AM
Going to switch my routine around.

I will lift on Sundays, Mondays, Fridays. Play rugby on tuesdays, wednesday and thursdays.

Wednesday we have a rugby lifting session and I will do bicep, tricep, trap, Overhead press, ab work on this day.

Sounds good?

11-30-2009, 01:35 PM
PRs baby.
I have hits PRs on all lifts for 3 months straight now. Props to me :D

Here were my lifts for today.

DL: 3 x 5 (110kg)
Leg Press: 3 x 11 (140kg)
T-Row: 4 x 6 (80 kg)
Bicep Curls: 3 x 9 (55kg)
Calves: 3 x 20 (60 kg)

Changing to DB rows for next workout. They feel more natural and I can get a deepend range of motion.

iron addict
11-30-2009, 02:13 PM
Your brother/sister/cousin/uncle just posted he was stalling on the routine. Next contrary post from this account (you keep saying your brother is using it) and I ban you. Then neither of you will have access to the site. Figure out what you want to do and how to stop your brother/sister/cousin/uncle from using your user ID or no one will have access.


11-30-2009, 03:38 PM
Okay, IA. Sorry.

12-03-2009, 03:14 PM
OK workout today.

Decided to completely eliminate the benching from my routine... it kills my shoulders. Might come back to it over the holidays.

Bench press 3x 5 (70kg)
DB Incline press 4 x 8 (26 kg dumbells)
Db Shoulder Press 3 x 8 (18 Kg Dumbells)
Dips 3 x 8 (10 kg assisted)

Heavy abs during the rest periods and some close grip bicep curls to get a pump.

I am switching the Bench press to decines next time.


12-05-2009, 06:48 AM
Workout today:

Squat: - Warm up
88 lbs x 12
132 lbs x 10
176 lbs x 8
220 lbs x 6
242 lbs x 5
264 x 5
work set:
275 lbs x 5
275 x 5
275 x 10
275 x 10

AMAZING PR! Doubled the reps for the third and fourth sets and increased 10 lbsx :D

Record Breakers:
220lbs x 3 x 8

Pull ups killed by lat pull downs:
To failure x 4

Calf Raises:
132lbs x 3 x 20

2x failure.

Good workout as a whole. A bit of lower back pain after squatting though.

12-05-2009, 12:18 PM
Your doing really well man, you probably have some good potential for bbing/pling because +10lb and 5 reps is a very big PR, i'm happy adding 5lbs at this moment and i squat 5lbs less as my 3rm... keep it up

12-05-2009, 05:50 PM
thanks a lot man
Today's workout made me realize my potential of pushing myself.

The fifth rep was veru hard and I was shaking like crazy. But I took a deep breath and sucked it up. BAMM 5 more reps. I even did a fourth set because I didn't believe at first.

Must be the fact I lose my virginity between last squat workout and this one... and also had a bit of deload :D

only thing was that I was toasted for the entire workout after.
I look at myself hitting good PRs on a like 700 cal deficit.. I wonder what I could do with a proper fueling diet.

12-05-2009, 05:55 PM
omg bit of deload, that was classic if you meant what i think you meant

12-05-2009, 06:21 PM
haha yes I was hoping some one would :D

12-07-2009, 01:25 PM
Awesome workout today
Holy shit! my two past workouts have yielded amazing PRs.

Today I did:
Incline DB bench press: 7,8,9 x (28kg dumbells)
Flat DB bench: 8,8,8,9 x (26 kg dumbells)
Shoulder DB press (sitting): 8,8,9 x (18 kg dumbells)
Dips: 8,9,9 x 10 kg support.

Between the first benching I did shrugs for active recovery and between the second bench I did some heavy ab work.


12-11-2009, 01:01 PM
another Holy shit day! I think there hasnt been a single workout that I have not PRed since I started SPBR.

I can't believe it..
It was Waterburry I think said you can only have 1 godlike workout every three years. I believe I just hit jackpot and had 3 in a row! Man!!

Squat: 3x5 286 lbs (PR +10 lbs)
Deadlift: 3x5 300 lbs!!!!! (PR +20 lbs!!)
DB Rows: 4 x8 58 lbs dumbbells
Curls: 3 x 9 121 lbs.
Calf Raises: 3 x 20 standing with 176 lbs 2:0:2 tempo.

will post DL pr video soon.

12-13-2009, 07:20 AM
good improvement today.
Dumbbell weights went up.

DB Bench Press: 3 x 5 (66lbs DBs)
Incline DB press: 4 x 7 (61.6 lbs DBs)
Lateral Raises: 3 x 8 (132 lbs)
Dips: 3 x 9 with 22 lbs assisted weight

good workout in general
No sore shoulders. Slaming down some oats now

12-16-2009, 07:23 AM
ok workout today
Forgot the gloves at home and could grab the barbell for DLs properly
The gym was freeeeeeeezing

DLs: PR --> 308 x 2 sets of 5
Leg Presses: 308 lbs x 12 x 3
DB Rows: 58lbs dbs 4 x 8
Cable curls: 44 lbs each side 3 x 12
Calf Raises: 88 lbs 3 x 20

Tomorrow is my last chest workout and then I am off to Brazil.
I probably wont have access to a squat rack and space to DL but I will work something out. Myabe do a 4 day split for mass or so, since i ll be eating like a bull.

12-17-2009, 07:29 AM
New workout set up today. Still on SPBR. It feels good though.
I had to hurry up my workout because I am going to Brazil in like an hour.

It went like this... and again. All prs.

Decline DB press 3 x 7 (28 kg dbs)
Incline DB press 7,6,6,6 x 28 kg dbs
Lat raises 3 x 9 (60 kg)
Dips 3 x 9 ( 8 kg assisted weight) 2 kg improvement from last time.

12-19-2009, 01:08 PM
First workout in Brazil
Was ok.. disappointing because I wont be able to squat

Deadlift 120 kg 3 x 8
Leg Press 80 kg 3 x 12 (one legged)
DB rows 3 x 10 (26 kg dumbells)
Calf Raises 3 x 20 (seated) 60kg 3 x 20
Standing barbell curls 3 x 10 (30kg)

was ok
but not enough access to quality food and I am going to get smashed today. :D so elts see

12-21-2009, 01:51 PM
Second workout in Brazil
Bought straps and started talking egg protein post workout. Feels good :D

DB Incline Bench: 5,5,6 x 30 kg dumbells
Flat DB bench: 6,6,7,7 x 28 kg dumbells
Lat/ front raises: 3 x 12 (10 kg dumbells)
Dips: 3 x 7 bodyweight (awesome!!! Never knew I could go this high with my bodyweight)

did some ab work in between sets.
Been loosing some fat here in brazil.. I have to walk everywhereeee.. its amazing.
well I am off for some soccer and beers. And of course.. barbecue.

12-23-2009, 03:08 PM
Going to delaod for two weeks.
Perfect time since I ll be binge drinking my face off and will be eating like a pig too.

Today I decided to deload when I felt that 120 kg deadlifts x 8 were heavy as shit.
Well maybe its the hangover.

So my workout today went like this:
DL: 9x120kg, 8x120kg, 20x 70 kg
The high rep DL killlllsss

Then I did 3 x 6 bodyweight chins
4 x 9 bodyweight peck dips
4 x 12 rows with 50 kg.

That was about it and I feel good. Not exausted. Typical deload workout.

12-30-2009, 09:07 AM
Nice workout man, that's a lot for a deload. Are you not happy with 120 x 9 then, i'm always happy to get 1 rep PR's. Maybe it's a little small for deadlifts, but considering how you're on holiday and stuff i think it's great to maintain let alone gain.