Cronin_j's "Built Like a Badass Log"

Programme was due a major change, I was getting bored and even neglecting some vital lifts in favour of ones I liked; as a result by Bench has gone from a 70kg lift to a 60kg. This quite frankly shocked me.

I was perusing the Health and Fitness forum yesterday and came across Joe Defranco's "Built Like a Badass". I had a look at it, thought it was a little light with regard to the number of days in the gym but overall a good shake up which is what I needed. (For example I was never doing Hang Cleans before)

Its here: http://mrpj.mittnettsted.com/files/badass-ebook.pdf

So today going to the Gym I said Id try Day 1 out. Im off to Amsterdam for a long weekend this weekend so it was just a trial to start properly this Monday.

I took my measurements as follows:
Age: 26
Height: 1.86m
Arm Circumference: 38cm
Chest Circumference: 108cm
Waist Circumference: 90cm
Thigh Circumference: 56cm
Weight: 96.6kg

Day 1: (Ill start the same this Monday)
Bench Press 8 Reps @ 72.5% = 43.5kg
Bench Press 6 Reps @ 77.5% = 46.6kg (had to do 47.5kg)
Bench Press 4 Reps @ 82.5% = 49.5kg (had to do 50kg)

Flat Dumbell Press
2 sets x 20 Reps 15kg

Seated Overhand Cable Row
4 sets x 15 Reps 139kg

Dumbell Shrugs
3 sets x 15 Reps 30kg Dumbells

Dumbell Lateral Raise
3 sets x 15 Reps 8kg Dumbells

Barbell Complex
2 sets x 10 each using 40kg.

I was literally gasping for air doing the Barbell Complex, by the time the Hang Cleans were over I was dying for the squats. They really take it out of you. I found it very hard to get my elbows in line with the bottoms of my ears, my Biceps felt like they wanted to break out of my skin.. I found my forearms were really feeling it too..