The ABC Challenge: Muckansing's Bulk [Archive]

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Muckansing

01-06-2003, 03:04 AM

OK well good luck to everyone, Im gonna try to keep on top of this and keep it updated. Im really busy, and I may miss entering info for a day or two here and there so bare with me please. Its tough to work full-time, and arrange my workout days around my evening school classes and get my beauty sleep, so I will be doing most of my updating the following day at work(if its not too busy)! I did my BF% test yesterday and will be updating my stats tommorow. /forum/images/graemlins/grin.gif

**DONOTDELETE**

01-06-2003, 04:11 PM

Muckansing

01-07-2003, 09:43 PM

Body Fat Caliper Measurements (Jan. 6/03):

 BF% - 12.3%
Chest - 5.3mm
Thigh - 10.6mm
Suprailiac - 16.6mm
Triceps - 4.6mm
Biceps - 4mm
Calf - 4.6mm
Subscapular - 12mm
Midaxillary - 16mm
Abdomen - 25mm

Muckansing

01-07-2003, 09:45 PM

I have been down with the flu this week so I have not been doing any lifting. I will wait one more day to be sure im cured before starting to lift again.

Muckansing

01-09-2003, 08:56 PM

01/09/03

School tonight, so I won't be lifting today. Tommorow is Shoulder day and am looking forward to beating them into submission, these few days off due to illness have really made me even more excited to get back to the iron. Saturday is gonna be Arm day and im debating on either a riot bombing or do a Austrian Blitz for my Bis! /forum/images/graemlins/grin.gif

Muckansing

01-11-2003, 01:44 PM

01/10/03

Stretching & Warm-up

 Shoulders
Military Presses SuperSet Dumbbell L Laterials
1 Set Of 12 Reps 45lbs/10lbers
1 Set Of 10 Reps 65lbs/15lbers
1 Set Of 8 Reps 75lbs/20lbers
1 Set Of 6 Reps 85lbs/20lbers

Front Raises SuperSet Lying Rear Dumbbell Laterials
1 Set Of 10 Reps 20lbs/5lbers
1 Set Of 8 Reps 30lbs/10lbers
1 Set Of 6 Reps 30lbs/10lbers

 Traps
Upright Rows SuperSet Barbell Shrugs
1 Set Of 10/15 Reps 75lbs/145lbs
1 Set Of 8/15 Reps 85lbs/155lbs

Comments: I tried implementing supersets into my workout this week, I got an out-of-this-world side delt burn! However this was too early in the workout I feel and the rest of my lifts suffered due to the much lower weights I could handle and much lower energy levels by the time I did traps. I would have normally done a few more sets for traps, but I was totally spent! If I try this again the side delt superset will be at the end of the shoulder routine.

Muckansing

01-12-2003, 02:22 PM

01/11/03

Stretching & Warm-up

 Biceps/Triceps (Riot Bombing)
Standing Barbell Curls SuperSet Skull Crunchers
1 Set Of 10 Reps 75lbs/45lbs
1 Set Of 9 Reps 75lbs/45lbs
1 Set Of 8 Reps 70lbs/40lbs
1 Set Of 7 Reps 70lbs/40lbs
1 Set Of 6 Reps 65lbs/35lbs
1 Set Of 5 Reps 65lbs/35lbs
1 Set Of 4 Reps 60lbs/30lbs
1 Set Of 5 Reps 60lbs/30lbs
1 Set Of 6 Reps 60lbs/30lbs
1 Set Of 8 Reps 55lbs/30lbs
1 Set Of 10 Reps 55lbs/30lbs
1 Set Of 10 Reps 50lbs/30lbs
1 Set Of 11 Reps 50lbs/25lbs
1 Set Of 12 Reps 45lbs/25lbs
1 Set Of 13 Reps 45lbs/20lbs
1 Set Of 14 Reps 45lbs/20lbs
1 Set Of 15 Reps 45lbs/20lbs
1 Set Of 14 Reps 45lbs/20lbs
1 Set Of 13 Reps 45lbs/20lbs
1 Set Of 12 Reps 45lbs/20lbs

Fascia Stretch 2min w/30lbers

Comments: My shoulders were still a tad tender from yesterdays assult, but nothing like my arms are gonna be! This was brutal, I never thought the end would come! The skull crunchers have real meaning in their name as I found out first hand near the end.

Muckansing

01-12-2003, 02:37 PM

01/12/03

Rest Day

Body Fat Caliper Measurements (Jan. 12/03):
 BF% - 12.2%
Chest - 5mm
Thigh - 7.6mm
Suprailiac - 17.3mm
Triceps - 4.6mm
Biceps - 3.6mm
Calf - 6mm
Subscapular - 13.3mm
Midaxillary - 13.6mm
Abdomen - 27.3mm

Results Summary
Average % Body Fat - 12.2%
Deviation of % Body Fat - 4.0%
Median % Body Fat - 11.2%
Fat weight (average) - 25.1 lb
Lean weight (average) - 180.9 lb

Comments: My arms are really sore today. Today is rest day, and is very much required! Tommorow is chest so I hope to recover by then!

Muckansing

01-14-2003, 07:52 PM

01/13/03

Stretching & Warm-up

 Chest
Incline Bench Press SuperSet Incline Flys
1 Set Of 12 Reps 55lbs/15lbers (Warm-up)
1 Set Of 10 Reps 75lbs/20lbers
1 Set Of 8 Reps 85lbs/20lbers
1 Set Of 8 Reps 95lbs/25lbers

Flat Bench Flys
1 Set Of 10 Reps 20lbers
1 Set Of 10 Reps 20lbers
1 Set Of 20 Reps 20lbers

Flat Bench Press
1 Set Of 7 Reps 95lbs
1 Set Of 6 Reps 95lbs
1 Set Of 6 Reps 85lbs

Pullovers
1 Set Of 12 Reps 25lbs
1 Set Of 10 Reps 35lbs
1 Set Of 8 Reps 35lbs
1 Set Of 8 Reps 35lbs

Comments: I wasent using my regular weights today because my arms are still recovering from my riot bombing on saturday. Also my shoulders were still a bit sore too. The main reason also being that because I work out at home, and I just took my squat rack that I build back into the shop to add a few more features onto it. And because I only have an incline-decline bench without uprights, I use the squat rack for benching and shoulder exercises as well. So with out it sorta makes heavy lifting more difficult as well as dangerous. Iam hoping to have it finished soon though, cuz I really miss it! /forum/images/graemlins/grin.gif

**DONOTDELETE**

01-14-2003, 10:02 PM

Lumina20

01-14-2003, 10:15 PM

Body Fat Caliper Measurements (Jan. 12/03):
BF% - 12.2%
Chest - 5mm
Thigh - 7.6mm
Suprailiac - 17.3mm
Triceps - 4.6mm
Biceps - 3.6mm
Calf - 6mm
Subscapular - 13.3mm
Midaxillary - 13.6mm
Abdomen - 27.3mm

Muckansing

01-16-2003, 09:53 AM

Thanks for reposting my measuremnets Lumina20 /forum/images/graemlins/wink.gif Im a few days behind in updating cuz ive been crazy busy, but I will hopefully have time to fill in the days tonight. I just looked through my journal and was wondering what he was looking for as I post my new measurements every sunday! Maybe a tad confused! lol /forum/images/graemlins/tongue.gif /forum/images/graemlins/grin.gif

**DONOTDELETE**

01-16-2003, 04:54 PM

Muckansing

01-16-2003, 07:48 PM

<blockquote>Posted by: yu yevon:<hr> I missed them! Sorry! After looking at so many journals (over 50), I tend to get a little dizzy! /forum/images/graemlins/tongue.gif <hr /></blockquote>

Its understandable! Just don't let it happen again! /forum/images/graemlins/tongue.gif J/K /forum/images/graemlins/grin.gif

Muckansing

01-16-2003, 08:00 PM

01/14/03

Stretching & Warm-up

 Quadriceps/Hamstrings
Leg Extensions
1 Set Of 12 Reps 125lbs
1 Set Of 12 Reps 165lbs
1 Set Of 9 Reps 185lbs
1 Set Of 8 Reps 200lbs
1 Set Of 8 Reps 220lbs
1 Set Of 6 Reps 220lbs

Leg Curls
1 Set Of 12 Reps 75lbs
1 Set Of 10 Reps 85lbs
1 Set Of 8 Reps 95lbs
1 Set Of 6 Reps 100lbs
1 Set Of 6 Reps 105lbs

Stiff Legged Deadlifts
1 Set Of 12 Reps 115lbs
1 Set Of 10 Reps 145lbs
1 Set Of 8 Reps 165lbs
1 Set Of 6 Reps 165lbs

Lunges
1 Set Of 8 Reps 25lbers
1 Set Of 10 Reps 25lbers
1 Set Of 8 Reps 25lbers

Comments: Argh! I really need my squat rack back, I feel as though my leg day isn't complete without squatting. But I did get a really good burn in my hammies though, and my glutes are feeling it as well. This is the first time I tried using lunges, definatly gonna keep on using them. They really finish off the workout nicely....or is that painfully! /forum/images/graemlins/grin.gif

Muckansing

01-16-2003, 08:01 PM

01/15/03

Rest Day

Comments: Today was to be back day, but due to very sore legs from yesterday there is no way I can do deadlifts and I feel really overtaxed this week as it is. So I am taking an involuntary day of rest to avoid an injury or sever soreness. /forum/images/graemlins/ooo.gif

Muckansing

01-16-2003, 08:19 PM

01/16/03

Rest Day

Comments: School tonight so I won't be lifting tonight. Be back at it tommorow, gonna try to do an morning workout...that means up by 5AM!!!! COuld be rough, well see what transpires! /forum/images/graemlins/grin.gif

Muckansing

01-18-2003, 12:14 PM

01/17/03

Stretching & Warm-up

 Shoulders
Front Raises SuperSet Lying Rear Dumbbell Laterials
1 Set Of 12 Reps 30lbs/10lbers
1 Set Of 10 Reps 45lbs/15lbers
1 Set Of 8 Reps 45lbs/25lbers
1 Set Of 10/15 Reps 45lbs/30lbers

Military Presses SuperSet Dumbbell L Laterials
1 Set Of 12 Reps 45lbs/10lbers
1 Set Of 10 Reps 65lbs/15lbers
1 Set Of 8 Reps 80lbs/20lbers
1 Set Of 7/8 Reps 90lbs/20lbers

 Traps
Upright Rows SuperSet Barbell Shrugs
1 Set Of 12/15 Reps 75lbs/165lbs
1 Set Of 8/15 Reps 85lbs/175lbs
1 Set Of 6/15 Reps 95lbs/165lbs

Comments: Shoulders feel ok, not as beat as last week. Im abit happier with the weights I used this week, was able to lift more when I switched the shoulder supersets around. I tried moving my head when I was doing my shrugs either chin up, down and straight ahead as there was a post about this the other day. I still perfer looking straight ahead, I got a sore neck this week from varying it. Also this is my first day that I lifted in the AM (very am for me....5 to be exact), I am gonna change up my split abit to incorperate am workouts. Then I can do a split like hamstrings and quads in the morning, then calves in the evening for example. Looking forward to this, just got to be sure to get to bed really early now! /forum/images/graemlins/wink.gif

Muckansing

01-22-2003, 10:58 AM

01/18/03

Rest Day

Comments: Due to extreme work load and pressured due dates, my lifting is seriously taking a back burner for a few days. /forum/images/graemlins/frown.gif **** work always interfers with things! Im gonna try to keep my sleep and diet in check though.

Muckansing

01-22-2003, 11:19 AM

01/19/03

Rest Day

Body Fat Caliper Measurements (Jan. 19/03):
 BF% - 11.6%
Chest - 5.8mm
Thigh - 8.3mm
Suprailiac - 17.3mm
Triceps - 2.3mm
Biceps - 2.0mm
Calf - 4.0mm
Subscapular - 11.6mm
Midaxillary - 11.6mm
Abdomen - 27.6mm

Results Summary
Average % Body Fat - 11.6%
Deviation of % Body Fat - 4.0%
Median % Body Fat - 10.8%
Fat weight (average) - 24.4 lb
Lean weight (average) - 185.6 lb

Comments: Still very busy at work and with deadlines approching sleep is gonna suffer for a few nights as im working insainly long hours to get the job done!

Muckansing

01-22-2003, 11:29 AM

01/20/03

Rest Day

Comments: GRRRRRRRRRRRRRRRRRRRRR Getting very sick of work! Only a few more days and this will all be over!

Muckansing

01-22-2003, 12:08 PM

01/21/03

Rest Day

Comments: Well Iam almost done this big job and it will be back to the iron hopefully in another day or two.

Muckansing

01-27-2003, 10:47 PM

01/26/03

Rest Day

Body Fat Caliper Measurements (Jan. 26/03):
 BF% - 11.9%
Chest - 6mm
Thigh - 6.6mm
Suprailiac - 20mm
Triceps - 3mm
Biceps - 3.6mm
Calf - 4.3mm
Subscapular - 12mm
Midaxillary - 13mm
Abdomen - 28.3mm

Results Summary
Average % Body Fat - 11.9%
Deviation of % Body Fat - 4.2%
Median % Body Fat - 11.3%
Fat weight (average) - 24.7lb
Lean weight (average) - 182.3lb

Comments: Well due to pressure at work this past week I was busy right up till wednesday, well with school on thursday I never got a chance to lift then either. So I decieded to just take the week off and start up again on monday. I cannot wait to get back at her tommorow, my chest is on deck and I wanna make up for lost time. /forum/images/graemlins/smile.gif

Muckansing

01-27-2003, 10:57 PM

01/27/03

Stretching & Warm-up

Chest
Decline Bench Press
1 Set Of 12 Reps 45lbs
1 Set Of 12 Reps 95lbs
1 Set Of 10 Reps 115lbs
1 Set Of 6 Reps 135lbs

Flat Bench Flys
1 Set Of 12 Reps 20lbers
1 Set Of 8 Reps 25lbers
1 Set Of 9 Reps 25lbers

Incline Bench Press (Double Drop Set)
1 Set Of 12/6/7 Reps 90lbs/80lbs/70lbs
1 Set Of 8/6/6 Reps 80lbs/70lbs/60lbs

Incline Flys
1 Set Of 8 Reps 20lbers
1 Set Of 6 Reps 20lbers
1 Set Of 6 Reps 20lbers

Pullovers
1 Set Of 12 Reps 25lbs
1 Set Of 10 Reps 25lbs
1 Set Of 9 Reps 35lbs
1 Set Of 7 Reps 35lbs

Comments: I had a really good pump from this workout, felt abit sore shortly after. Prolly be a tad tender. Really need my squat rack back so I can use some heavier weights on my bench as without it im stuck to a incline/decline bench thats got no uprights. Makes getting ito benching position difficult without it, especially on the decline! Doing quads and hams tommorow, followed by calves. Can't wait! /forum/images/graemlins/smile.gif

Muckansing

01-28-2003, 10:07 PM

01/28/03

Stretching & Warm-up

 Quadriceps
Leg Extensions
1 Set Of 12 Reps 125lbs
1 Set Of 12 Reps 165lbs
1 Set Of 12 Reps 185lbs
1 Set Of 10 Reps 200lbs
1 Set Of 8 Reps 220lbs
1 Set Of 6 Reps 230lbs

Lunges
1 Set Of 12 Reps 25lbers
1 Set Of 10 Reps 30lbers
1 Set Of 8 Reps 35lbers

Hamstrings
Leg Curls
1 Set Of 12 Reps 75lbs
1 Set Of 12 Reps 85lbs
1 Set Of 10 Reps 95lbs
1 Set Of 8 Reps 105lbs
1 Set Of 6 Reps 115lbs

Stiff Legged Deadlifts
1 Set Of 12 Reps 115lbs
1 Set Of 12 Reps 145lbs
1 Set Of 10 Reps 165lbs
1 Set Of 6 Reps 185lbs

Calves
One Leg Standing Calf Raises
1 Set Of 12 Reps 35lber
1 Set Of 15 Reps 35lber
1 Set Of 15 Reps 35lber
1 Set Of 15 Reps 35lber

One Leg Standing Reverse Calf Raises
1 Set Of 20 Reps Bodyweight
1 Set Of 15 Reps Bodyweight
1 Set Of 15 Reps Bodyweight

Comments: I feel like my legs are in casts, they don't bend and are like walking with stumps! LOL I feel this was one of my better leg workouts in quite awhile, even though I haven't finished the work on my sqat rack yet Im still getting good burns with out squats. All my weights and reps are up from previous which I like to see, especially on my hamstring curls. All-In-All, a **** good day! /forum/images/graemlins/grin.gif