the HYPERplasia challenge: q22weasel's bulk

[q22weasel]

just starting the journal today...will post starting bf, weight, and goals on the 1st.

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[q22weasel]

i've got my temporary split worked out...i still have a few things in my school schedule to work out, but i think this one will work.

sun: off
mon: back/foreams
tue: chest/tri
wed: quad/ham
thur: off
fri: shlds/abs
sat: calves/bis

a main area of interest is once again my shoulders. i still feel they are my weakest area, so i'm really going to hit them hard.

i've also got all of my meal times worked into my schedule...i'm just not sure exactly what i'm going to be eating. i think i'm going to start at 4000 calories and see where that takes me.

weight and bf to be posted in a day or two.

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[q22weasel]

age: 22
height: 5-6
weight: 165
bf%: 16.7 (well...i did a 7 pt test and got 11% which seems a lot more accurate, but since we're doing the 9 pt test, i'll go w/ 16)

goals: to maintain bf% and gain 10 lbs of lean mass.

[q22weasel]

just a little update. did back/forearms, was a great workout. chest/tri wasn't the best i've ever had...partly due to the fact that i sliced a nice chunk out of my hand when i "accidently" broke a window. hehe. leg day was spectacular tho. i tried the hack squats that are in the building your own gym article in the new magazine. since our gym never has had a hack squat machine, i think this exercise is going to help me tons. i'm sure my quads will be feeling it for days. good luck and good lifting to all.

[soccerchick]

[ QUOTE ]
chest/tri wasn't the best i've ever had...partly due to the fact that i sliced a nice chunk out of my hand when i "accidently" broke a window.

[/ QUOTE ]

accidently eh? uh-huh... /forum/images/graemlins/wink.gif

how do you like your split? its similar to the one i was using the past 8 months. it never bothered me to do 3 big three muscle groups (back, chest and upper legs) on consecutive days.

[q22weasel]

this was my first week of doing the 3 big muscle groups in a row like that, so it's working just fine for now. if it gets to be a problem after a few weeks, i'll change it up, but i tend to recover fairly quickly, so i don't anticipate any problems.

the "accidental" window incident is because my door would not open, and then i tried to break in, and that didn't work...so i got pissed off and hit the door, but instead of the door i hit the glass. so i got a huge shard of glass in my hand and covered my floor w/ the rest of the glass. hehe...oops.

[soccerchick]

[ QUOTE ]


the "accidental" window incident is because my door would not open, and then i tried to break in, and that didn't work...so i got pissed off and hit the door, but instead of the door i hit the glass. so i got a huge shard of glass in my hand and covered my floor w/ the rest of the glass. hehe...oops.

[/ QUOTE ]

yikes... i bet you won't be doing that again /forum/images/graemlins/crazy.gif i'm glad your ok for the most part though!

[q22weasel]

wt: 166
bf: 9-pt=15.9, 7-pt=11.3
pec:8, abd:16, thi:18, sub:12, tri:12, mid:10, sup:8, bic:6, calf:8

weight went up, which i'm happy about. not sure what to think about bf tho. the nine point test went down, and the 7 point stayed the same. just more reason for me to believe the 7 is more accurate.

goals for this week: keep my diet in check the ENTIRE week. i had a lot of trouble this past weekend. another goal is to gain 2 lbs this week...i know i've got it in me.

[q22weasel]

great leg day today! i haven't done squats in about a month probably and i managed 265x4. will be back up to 290 in no time! did barbell lunges for the first time today too...i really liked em, not as much as walking db lunges tho. well deserved rest day tomorrow then back to hit it hard w/ the shlds and abs.

[Tuf]

Great job on your leg workout, q22weasel! It sounds like you are determined to get your squat back up, so I trust you will! /forum/images/graemlins/smile.gif

[President Wilson]

[ QUOTE ]
i think i'm going to start at 4000 calories and see where that takes me.

[/ QUOTE ]

Hardcore!

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[q22weasel]

[ QUOTE ]
[ QUOTE ]
did barbell lunges for the first time today too

[/ QUOTE ]

BB lunges rock! I did those today as well. /forum/images/graemlins/smile.gif I like to hold at the bottom of each rep with my knee about 2 inches from the floor. I hold for 3 seconds and then explode upwards.

[/ QUOTE ]

ouch, they burned pretty bad w/ just a momentary pause, that's a great idea to hold for longer. i may try that next time i do the BB lunges.

[q22weasel]

[ QUOTE ]
Great job on your leg workout, q22weasel! It sounds like you are determined to get your squat back up, so I trust you will! /forum/images/graemlins/smile.gif

[/ QUOTE ]

i was so close to getting over 300 a few months ago, i can't believe i kinda just quit. this time i'm going well over 300! thanks for the encouragement.

[q22weasel]

good workouts the past few days. didn't quite finish my calf workout today tho...my gym closed an hour earlier than i thought it did, argh. my diet was going very well until today...i cheated a bit. got a rest day tomorrow, then it's back to the iron on monday.

[q22weasel]

wt: 168
bf: 7 pt-12.8, 9 pt-17.4
pec:8, abd:18, thi:18, sub:12, tri:10, mid:10, sup:18, bic:6, calf:8

i accomplished both of my goals this week.

goals for this upcoming week: gain another 2 lbs-i feel i can do this for one more week, then it's back to 1 a week. squat 280x4, and keep the diet even cleaner than last week.

[q22weasel]

back/forearms:

deads (kg): 110x8, 120x6, 130x4, 140x1, 110x5
my forearms really gave out on these, i felt i could do more. guess i won't forget my straps on back day again.

laying row: 50x10, 60x9, 70x5, 80x4

pulldown w/ cable pullover: 150x6-50x6, 162.5x4-50x5, 150x4-50x4, 137.5x5-50x4

one arm db row: 65x8x6x6x4

bb static hold: 3 sets

bb wrist curl w/ db reverse wrist curl: 3 sets

decent day today, won't forget my straps for deads again. my pullups/pulldowns have been very dissapointing lately, i'm moving in the wrong direction. i was able to get 9 pullups in, last week i only got 5, and today i was only able to pull 150 6 times. dunno what's going on there.

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[q22weasel]

well...i guess i'm gonna stop being lazy and start posting all of my workouts again.

chest/tri

flat db press(wt per db): 70x9, 75x6, 80x4, 70x5-db fly 30x5

db fly: 40x5-20x4, 40x5-20x4

incline smith press: 155x9x8x6x5

decline db fly w/ press: 35x6x5, x5x5, x4x4

ez skull cruncher w/ behind the back dips(there were just done til failure) 65x9, 65x7, 65x4, 55x7

rope pulldown: 110x8-90x5, 110x7-90x5-70x4, 110x5-90x3-70x4-60x3

pretty good workout today, everything felt pretty good. i was hoping to get more on the skull crunchers, but my tris were a bit worn out from the chest w/o.

[soccerchick]

[ QUOTE ]

goals for this upcoming week: squat 280x4

[/ QUOTE ]

/forum/images/graemlins/cool.gif good luck with that!

[q22weasel]

hams/quads:

squat: 225x8, 265x6, 280x4 (the last rep wasn't perfect form), 250x5, 225x8

SLDL: 4 sets, do not remember the weights

hack squat w/ sissy squat: did 70kgs for the hack squats and 25 lbs for the sissy squats x 4 sets...don't remember reps

leg curl drop sets: 165-135, 165-134-120, 165-135-120-95

i got my goal on squats!!! after that i was really tired and didn't do as well on anything else i wanted to. i actually felt like resting today instead of lifting, which i probably should have. i'm thinking about resting wed, and switching legs to thur instead of resting that day. hmm...we'll see how i feel next week.

[Lngfree2]

Congrats on reaching your squat goal /forum/images/graemlins/smile.gif

[q22weasel]

didn't get a chance to workout yesterday, so tweaked my split a bit. did shlds/bis today, will do calves/abs tomorrow. and i will definately move my leg day back to thur and rest wed this week.

push press w/ db upright row: 95x15-40x5, 115x8-40x5, 125x6-40x4, 135x4-40x4, 135x3-40x3

one arm db laterals: 30x6-22x4, 30x5-22x4, 30x4-22x4

cable front raise w/ cable upright row: 50x11-100x10, 60x8-110x9, 70x6-120x6, 80x3:70x3:60x3:50x3-130x3:120x2:110x4

cable lateral w/ bent over lateral: 3 sets

barbell curl: 90x6, 90x5, 85x5, 80x5, 75x6

cable curl: 50x6, 50x6, 50x6, 50x5

preacher curl w/ db hammer: 75x5-20x5, 75x4-20x4, 70x6-20x4

felt really good today, now it's time to watch michigan beat oregon!

[q22weasel]

calves/abs

calf raise: 90x20-30sec partial reps, 140x15-30 sec rp x8, 180x9-30sec partial reps, 230x5-30sec rp x2, 180x7-30sec partial reps, 140x10-30 sec rp x7, 90x14-30sec partial reps

seated calf raise: used 90 lbs, 2 30sec rest pauses per set, 3 sets, didn't count reps w/ one leg reverse calf raise x 20reps

3 ab workouts = 11 sets

good workout today, my calves are gonna be good and sore tomorrow.

[q22weasel]

wt: 169
bf%: 9-pt:17.3, 7-pt:12.5
pec:8, abd:17, thi:18, sub: 12, tri:10, mid:10, sup:17, bi:6, calf:10

pretty good week i guess. still haven't figured out what's going on w/ my bf. it's just bouncing all over the place. probably due to my crappy calipers.

goals this week: gain 1 pound (and hopefully keep the bf level) and my lifting goal will be on bench this week, see if i can put up 245lbs a couple times.

[q22weasel]

back/forearms

bent over row machine: 115x10, 125x8, 140x4, 125x6, 110x8

wide pullup w/ close pullup: 6-4, 6-3, 5-3, 5-2
i'm still behind where i was on pullups, guess i'm just gonna have work twice as hard

ez pullover: 65x7, 65x7, 75x5, 75x4
first time i've tried these, i've always used a db. i like these better i think

close row machine: 120x7-90x5, 120x5-90x4, 120x4-90x4-60x4

back extensions: 3 sets, 25lbs to failure

forearm triset: wrist curl w/ reverse wrist curl w/ db twisties

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[q22weasel]

[ QUOTE ]
Thanks for the measurements bro! How is your diet coming along?

[/ QUOTE ]

well, if i follow my diet, it is excellent...the problem is that on the weekend i don't have much to do, so i sleep in, miss meals, and end up cheating to get my cals in. during the week when i have classes and practice, i'm right on tho.

[**DONOTDELETE**]

[q22weasel]

chest/tri

well...i did manage to get my goal of 245 on bench. however, i only got it once, which kinda pissed me off. i was pretty much worthless on everyhting chest today so i'm not even gonna post it. by the time i got to tris, i was so pissed that i just did set after set w/ almost no rest not paying attention to how much weight or how many sets i did. oh well...better luck next week.

[q22weasel]

leg day!

leg press: 485x11, 585x7, 685x4, 635x4, 585x5, 485x6

SLDL w/ good morning: 80kg x10-75x8, 90kg x7-75x6, 100kg x4-75x5

smith front squat: 105x12, 125x8, 135x5

leg curl: 150x10, 165x7, 180x3-150x3-120x4

bb hack squat: 60kg x9, 7, 6

felt good today. i was going to do one more set of SLDL, but my low back really started hurting.

[q22weasel]

great...i'm getting sick. about 2 hrs after i lifted i started sneezing and got the sniffles. my throat is hurting now as well. i've taken some extra vit c and will have some zinc before bed. hopefully i can nip this in the butt before it gets bad.

[q22weasel]

taking today off...i feel like ***. will start back up tomorrow.

[q22weasel]

well...i'm feeling a bit better today, so i decided to lift. after about 20 mins of lifting i felt really great!

shld/bi

bb upright row w/ l-laterals: 105x6-17x5, 105x5-17x5, 105x5-17x4

bb upright row w/ side laterals: 95x8-25x4, 95x8-25x5, 95x6-25x4

cable front raise w/ plate front raise: 70x8-45x5, 70x8-45x4, 70x6-45x3

rear delt machine: 75x9, x8, x8

shld press machine: 70x4-80x4-90x3-100x2-110x2-120x1-110x1-100x2-90x2-80x3-70x4, 70x4-80x4-90x3-100x2-110x1-120x1/2-110x1-100x1-90x2-80x2-70x3

incline db curl: 35x6, 40x4-30sec rp-40x2, 40x3-30sec rp-40x1-30sec rp-40x1

one arm cable curl: 40x9, 50x6, 60x3-50x2-40x2-30x2-20x3-10x3

animal curl: 50x12, 70x9, 90x8, 100x6
first time i've tried these...they are awesome! i reccomend everyone try them. they do look kinda funny cause you're laying on the ground, but they feel sooo good!

[q22weasel]

calves/abs

seated calf raises:6 sets

leg press calf raises: 4 sets

low cable ant tib pull things (hehe)4 sets

standing calf raises w/ toes in:2sets
toes out: 2 sets
strait: 2 sets
all were supersetted w/ toe raises

hanging leg raises:4 sets

hi cable crunch: 4 sets

decline bench crunch: 3 sets

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[q22weasel]

back/foreamrs

deadlift(kg): 120x5, 130x4, 140x3, 125x4, 110x5

pulldown wide:150x10, 150x7 close/reverse: 175x6, 162.5x6

bb row w/ db pullover: 155x9-50x7, 175x7-50x7, 175x4-60x5

low pully row: 150x6-125x4, 150x5-125x4-100x3, 150x4-125x3-100x3-75x4

db grabs? don't remember name: 6 sets

will post bf and weight for the week when i get back from practice

[q22weasel]

forgot to post these yesterday:

wt:170
bf:9pt-17.5, 7pt-12.5
pec-6, abd-17, thi-17, sub-12, tri-10, mid-12, sup-8, bi-6, calf-12

[q22weasel]

chest/tri

bench: 195x8, 225x5, 205x6, 185x7

db press: 75x5, 70x5, 65x6 w/ db fly 20x5

incline: 135x10, 155x8, 165x5

cable fly: did all to failure...didn't count reps...50-60-60-50-40

one arm db skull crusher: 30x5, 25x6, 22.5x7

bb skull crusher: 75x5, 65x8, 65x7

one arm reverse grip pulldown: 3 double drop sets

tri machine: 3 sets to fail

[q22weasel]

quad/ham

squat!: 245x8, 275x5, 295x2, 225x8, 200x11

bb lunge (kg): 40x8, 7, 6, 5
used a 3 sec pause at the bottom, as reccomended by yu...it was very painful, especially towards the later reps

good morning (kg): 40x12, x12, 45x8, x6\

leg extention: 180x10, 195x8-165x3, 210x6-180x1-150x3, 210x4-180x1-150x2-120x3

decent day today, i upped my squat again! i actually didn't feel like lifting today, i'm surprised i did so well.

[q22weasel]

oh...i almost forgot to add...i got two really good compliments today. one guy who i haven't seen in a while saw me in the gym and said i looked a ton bigger and was very impressed. some random guy came over and complimented me on my squat form too. he was just happy to see someone doing full squats, and not doing quarter squats, hehe.

[q22weasel]

calves/abs

smith calf raise: 4 sets

leg press calf raise: 3 sets w/ a 30sec rest pause in each one

seated calf raise: sets w/ a 30sec rest pause in each one

anterior tib low cable pulls w/ standing one leg toe raises: 3 sets

hi cable ab crunch: 6 sets

3 sets of an ab circuit

[q22weasel]

wt:170
bf: 7pt-12.5%, 9pt-17.3%
pec-6, abd-17, thi-17, sub-12, tri-10, mid-12, sup-17, bi-6, calf-11

weight and bf both stayed level this week. we'll just have to start gaining again this week.

[q22weasel]

back/forearms

pullup:7,7,6,6,5,4

pulldown: 150x6, 6, 4

bb row (kg): 60x8, 70x6, 70x5, 60x6, 40x15

row machine: 90x10, 105x8, 115x7, 125x5

bb wrist curl w/ reverse wrist curl: 4 sets

weighted grips: 70x3 sets

low back extention: 3 sets x 25 lbs

[q22weasel]

chest/tri today

bench: 205x5, 205x5, 205x5, widegrip: 185x7, 185x6, 185x6

incline db: 65x10, 70x8, 70x6

decline fly w/pushup: 35 to failure, pushups to failure

close grip bench on smith: 155x8, 145x8, 135x9

pushdown v-bar: 120x11, 130x8, 140x6, 140x5-130x2-120x2-110x2-100x3

dips: x10, x9, x8

can't drink my post wo shake today. everytime i take a sip i feel like i'm going to ralph. maybe i'll just slam the whole thing and see what happens.

[q22weasel]

rest day today, and a much needed trip to the grocery store. i think i'm going to shop around for a better set of calipers. whenever i decide to cut i'm going to want a better set. right now i've got these stupid little plastic ones that cost me $15.

[q22weasel]

quad/hams

squats:
w/ heels raised: 225x11, 225x9, 225x7
regular: 245x8, 260x7, 275x4
wide w/ toe out: 205x12, 205x9, 205x8

leg curl: 150x16, 165x9, 180x6

front squat (smith): 135x8, 7, 6

i made the mistake of riding my bike to the gym today. ugh, it wasn't a pleasant ride home.

[q22weasel]

alright, i've got everything all listed out week by week.

***i think i discovered why my bf dropped so much on week 2...i have 8 for my suprailliac measurement, and if you look at the rest of them, it was obviously wrong. maybe i just fogot to put a 1 in front of the 8??***

Weight: 165/166/168/169/170/170
7pt: 11.9/11.3/12.8/12.5/12.5/12.5
9pt: 16.7/15.9/17.4/17.3/17.5/17.3

Pectoral: 6/8/8/8/6/6
Abdomen: 18/16/18/17/17/17
Thigh: 18/18/18/18/17/17
Subscapular: 10/12/12/12/12/12
Tricep: 10/12/10/10/10/10
Midaxillary: 10/10/10/10/12/12
Suprailliac: 16/8/18/17/18/17
Bicep: 6/6/6/6/6/6
Calf: 8/8/8/10/12/11

[q22weasel]

shld/bi

military press:95x15, 105x6, 115x6, 125x4, 105x6, 95x9

upright row w/ bb shrug w/ db side laterals: 95x9-225x6-20x6, 95x8-225x5-20x6, 95x7-225x5-20x6, 95x6-225x4-20x5

i don't know the name of this next one...my buddy showed it to me today. you take a wide grip on the barbell, upright row until your upper arms are parallel to the floor, externally rotate your arms, and press it up. the movement looks similar to a clean, but you just really concentrate on squeezing your shoulder blades together...it just kills your upper back and rotator cuff. anyways...

barbell curl: 90x7, 90x6, 85x6, 85x5, 75x6, 75x5

lo cable one arm curl: started at 60, dropped until i got 15 reps in. 3 sets.

[q22weasel]

calves/abs today.

seated calf raise: sets, 30sec rest pause, set, 30 sec partials. did 3 sets of these, very painful.

leg press calf raise: 4 sets

standing calf triple drop sets: 3 sets

ant tib pulls w/ toe raise: 4 sets

hanging leg raise: 5 sets

hi cable crunch: 5 sets

[Fireproof]

Good job on the weight gain progress Weasel. Keep up the good work. And I agree that the 2nd week on the suprailiac measurement must have been a typo. /forum/images/graemlins/wink.gif An 8 would be a near impossible change in one week, only to go back to the previous measuremnt, LOL.

[q22weasel]

[ QUOTE ]
Good job on the weight gain progress Weasel. Keep up the good work. And I agree that the 2nd week on the suprailiac measurement must have been a typo. /forum/images/graemlins/wink.gif An 8 would be a near impossible change in one week, only to go back to the previous measuremnt, LOL.

[/ QUOTE ]

thank you very much...yeah, i didn't even notice that 8 until i put them all back to back like that.

[q22weasel]

Weight: 165/166/168/169/170/170/172
7pt: 11.9/11.3/12.8/12.5/12.5/12.5/12.6
9pt: 16.7/15.9/17.4/17.3/17.5/17.3/17.4

Pectoral: 6/8/8/8/6/6/7
Abdomen: 18/16/18/17/17/17/18
Thigh: 18/18/18/18/17/17/17
Subscapular: 10/12/12/12/12/12/12
Tricep: 10/12/10/10/10/10/10
Midaxillary: 10/10/10/10/12/12/12
Suprailliac: 16/8/18/17/18/17/17
Bicep: 6/6/6/6/6/6/6
Calf: 8/8/8/10/12/11/12

weight went up and bf stayed pretty much the same. guessi have to call it a great week!

[q22weasel]

back/forearms

deadlift (in kg): 110x7, 125x5, 140x3, 125x3, 110x5

pullup: bw x6-50lb assist x6, bw x5-ast x5, bw x4-ast x5, bw x3-ast x3-80lb ast x5

bb row w/ pullover: 185x4-55x10, 175x5-55x8, 165x5-55x6, 135x9-55x5

one arm db row: 70x7, 70x5, 70x4-40x6

db wrist curl w/ db reverse curl: 4 sets

standing db curl w/ static hold: 4 sets

[**DONOTDELETE**]

[q22weasel]

chest/tri:

incline bb:135x10, 185x6, 185x5, 150x6

decline bb: 205x7, 225x5, 245x4, 185x9

flat db fly w/ press: 40x4-3, 40x4-3, 40x3-3, 30x6-5, 30x5-5

close bench w/ behind dip: 115x10-fail, 125x8-fail, 135x7-fail

reverse pulldown w/ pulldown (in plates): 10x10-6, 11x8-5, 12x6-4 - 8x6-4 - 6x8-5

done!

[q22weasel]

leg day...or maybe i should call it ***** day. no motivation, no effort, no energy...just worthless today. i've felt a bit burntout the past few days. i don't know why, i've gotten more sleep this week than i normally do, and i feel very good when i get up, instead of wanting to go back to sleep. oh well, there's always tomorrow.

[**DONOTDELETE**]

[q22weasel]

well...somehow i managed to hurt my wrist pretty bad. i can't grip anything w/o it huring real bad. figure i'll take a few days off to let it heal, and i think my body needs the rest anyway.

[ QUOTE ]
You may need to tweak your diet a little. That could be the cause.

[/ QUOTE ]

i'm going to take a good hard look at my diet and maybe revamp it for next week. should i just up my calories a bit you think? or is there something else i should be adding?

as of today however...it's homecoming...so i'm going to cheat up a storm! /forum/images/graemlins/smile.gif

[q22weasel]

Weight: 165/166/168/169/170/170/172/171
7pt: 11.9/11.3/12.8/12.5/12.5/12.5/12.6/12.5
9pt: 16.7/15.9/17.4/17.3/17.5/17.3/17.4/17.4

Pectoral: 6/8/8/8/6/6/7/7
Abdomen: 18/16/18/17/17/17/18/17
Thigh: 18/18/18/18/17/17/17/17
Subscapular: 10/12/12/12/12/12/12/12
Tricep: 10/12/10/10/10/10/10/10
Midaxillary: 10/10/10/10/12/12/12/12
Suprailliac: 16/8/18/17/18/17/17/17
Bicep: 6/6/6/6/6/6/6/6
Calf: 8/8/8/10/12/11/12/12


hmmm...didn't eat well the last few days, because my stomach was messed up...didn't workout...ugh.

[soccerchick]

i hope your feeling better now?!?!

[q22weasel]

[ QUOTE ]
i hope your feeling better now?!?!

[/ QUOTE ]

well...my stomach is feeling a bit better...i was able to eat a little more normally this morning. still felt like i was gonna puke after i ate tho. my wrist is feeling better too. i did back/bi/forearms today and it hurt a little bit, so i just kinda took it easy. by the end of the week i should be back to normal.

[q22weasel]

man o man...i feel great today! i've been able to eat everything so far today! my wrist is still a smidge sore, but once i started working out i didn't feel a thing.

chest/tri

bench: 185x12, 225x5, 225x4, 205x6, 195x6, 185x5, 165x7

db incline w/ fly: 70x6-20x5, 65x7-20x4, 60x6-20x5

cable fly: 70x9-7-7

smith close grip bench w/ db overhead press: 135x10-40x6, 155x8-40x5, 155x6-40x5

dip: 8-50ast x6, 7-50ast x5, 6-50ast x4

day off tomorrow then legs on fri

[juice]

[ QUOTE ]
7pt: 11.9/11.3/12.8/12.5/12.5/12.5/12.6/12.5
9pt: 16.7/15.9/17.4/17.3/17.5/17.3/17.4/17.4


[/ QUOTE ]

...hey bro, in your opinion which one of your 2 calculations is more accurate...i have a similar dilema like yours where the my 9pt is significantly higher than the 7pt....but i'm certain the 9pt is more accurate than the 7 pt......

[q22weasel]

[ QUOTE ]
[ QUOTE ]
7pt: 11.9/11.3/12.8/12.5/12.5/12.5/12.6/12.5
9pt: 16.7/15.9/17.4/17.3/17.5/17.3/17.4/17.4


[/ QUOTE ]

...hey bro, in your opinion which one of your 2 calculations is more accurate...i have a similar dilema like yours where the my 9pt is significantly higher than the 7pt....but i'm certain the 9pt is more accurate than the 7 pt......

[/ QUOTE ]

i've always felt that the 7pt was more accurate. i think i look closer to 12.5 rather than 17...but who knows. i plugged them into the 3pt test and came up with 12.2. i just can't understand why they would be so far apart.

[q22weasel]

legs:

leg press: 585x11, 685x5, 685x4, 585x6

squat (wide toe out): 225x8, x6, x5

SLDL (kg): 80x8, 80x7, 100x5

leg press (high placement): 385x10, x9, x8

leg press calf raise:3 sets

seated calf raise w/ toe raise: 4 sets

calf raise on steps: bw x150reps

[q22weasel]

shld/abs

push press: 115x9, 115x8, 115x5, 95x8, 95x7

bb upright row: 105x7, 105x6, 105x5

db shrug w/ lat raise (seated): 70x9-20x6, 70x9-20x6, 70x9-20x6

reverse pec deck: 90x10, 90x8, 90x7

3 ab workouts: 10sets

[Fireproof]

[ QUOTE ]
[ QUOTE ]
7pt: 11.9/11.3/12.8/12.5/12.5/12.5/12.6/12.5
9pt: 16.7/15.9/17.4/17.3/17.5/17.3/17.4/17.4


[/ QUOTE ]

...hey bro, in your opinion which one of your 2 calculations is more accurate...i have a similar dilema like yours where the my 9pt is significantly higher than the 7pt....but i'm certain the 9pt is more accurate than the 7 pt......

[/ QUOTE ]

The way the calculations work, unless someone has really funky calves and biceps, the 9-point test will always read higher than the 7 point. And from my experience, the 9-point test does seem to be a more realistic absolute bodyfat % measure.

[Fireproof]

Nice gains, Weasel - keep up the good work!! Take care of that wrist so it doesn't hold you back any more than it needs to (i.e., you don't want to re-injure it!)

[q22weasel]

[ QUOTE ]
Nice gains, Weasel - keep up the good work!! Take care of that wrist so it doesn't hold you back any more than it needs to (i.e., you don't want to re-injure it!)

[/ QUOTE ]

i'm still going to be icing it this week, just to be sure. it hasn't hurt at all for the past few days. i still don't have a clue how i hurt it tho /forum/images/graemlins/crazy.gif

[q22weasel]

back/bi

deads (kg): 100x11, 120x7, 130x5, 140x4

wide pullup w/ close pullup: 7-3, 6-3, 6-3, 5-2 (did 4 negatives after)

standing row machine: 100x8, 105x7, 110x6

one arm low cable row: 80x11, 90x9, 100x8

barbell curl: 95x6, 90x6, 85x5, 75x6

animal curl: 110x9, 110x7-90x4, 110x5-90x3

concentration curl w/ hammer: 25x8-17x5, 25x7-17x5, 25x5-17x4

did some light forearm work, and...done

[Tuf]

Hi! /forum/images/graemlins/smile.gif

[ QUOTE ]
standing row machine: 100x8, 105x7, 110x6

[/ QUOTE ]
What is the standing row machine?

[q22weasel]

[ QUOTE ]
Hi! /forum/images/graemlins/smile.gif

[ QUOTE ]
standing row machine: 100x8, 105x7, 110x6

[/ QUOTE ]
What is the standing row machine?

[/ QUOTE ]

it's got 2 foot platforms to stand on. in the middle is a long bar that moves up and down and you put the weights on the end. it's got a close and wide grip on it. it looks like a T-bar row when u do it. not sure if it's got a specific name...that's just what i call it.

[q22weasel]

Weight: 165/166/168/169/170/170/172/171/172
7pt: 11.9/11.3/12.8/12.5/12.5/12.5/12.6/12.5/12.2
9pt: 16.7/15.9/17.4/17.3/17.5/17.3/17.4/17.4/17

Pectoral: 6/8/8/8/6/6/7/7/6
Abdomen: 18/16/18/17/17/17/18/17/18
Thigh: 18/18/18/18/17/17/17/17/18
Subscapular: 10/12/12/12/12/12/12/12/12
Tricep: 10/12/10/10/10/10/10/10/10
Midaxillary: 10/10/10/10/12/12/12/12/10
Suprailliac: 16/8/18/17/18/17/17/17/16
Bicep: 6/6/6/6/6/6/6/6/6
Calf: 8/8/8/10/12/11/12/12/12


alright, i'm done with this weight. it's time to move on. i'm feeling a good week ahead of me!

[ThePunisher]

Good job with the gains so far! What is your goal for the end of your bulk?

[q22weasel]

[ QUOTE ]
Good job with the gains so far! What is your goal for the end of your bulk?

[/ QUOTE ]

thanks, i started very well, now it seems i've stumbled a bit. my goal was to gain at least 10 lbs on this bulk. i'll probably take a few days or up to a week off after that, depending on how i feel. then i'm gonna try to squeeze my way into at least 180lbs by feb...then it's time for the dreaded first cut! hehe.

[ThePunisher]

[quote...then it's time for the dreaded first cut! hehe.

I hear that! Looks like we might be cutting around the same time. If all goes well.

[q22weasel]

[ QUOTE ]
[quote...then it's time for the dreaded first cut! hehe.

I hear that! Looks like we might be cutting around the same time. If all goes well.

[/ QUOTE ]

well i guess we'll have to help each other thru our pizza cravings! /forum/images/graemlins/smile.gif

[q22weasel]

chest/tri


db bench: 70x8, 75x6, 80x4, 85x3, 60x11(super slow reps)

decline bb: 205x8, 195x7, 185x6, 155x12(super slow reps)

incline fly w/ press: 3 sets at 35lbs to fail

skull crusher w/ close grip bench: 3 sets at 75lbs to fail

weighted dips: 25x8-bw x4, 25x7-bw x4, 25x5-bw x3

pushdown (plates): 10x4-11x4-12x3-13x2-14x1-13x1-12x2-11x2-10x3-9x4, 10x4-11x4-12x3-13x2-14x1-13x1-12x2-11x2-10x3-9x4-8x4

felt good today, i added about 50 more cals to my breakfast, i think that helped.

[q22weasel]

quad/ham

squat: 225x11, 255x8, 275x6, 295x4, 245x6

SLDL (kg): 70x10, 70x10, 80x7, 80x7, 90x5

db walking lunges: 40x5, 40x5, 45x5, 45x5

laying leg press: 255x6-175x4, 235x6-155x4, 215x5-135x4

[q22weasel]

there's a study going on here that involves using the bod pod to test bodyfat. i figured i would go ahead and sign up and see how accurate my caliper readings have been compared to the bod pod results. i'm going to do it on saturday. i just have to fast for 3 hrs and no exercise prior to taking it...i can handle that.

[soccerchick]

hey, that's pretty cool! i wish i could try something like that! make sure you let us know what the results are.

[q22weasel]

[ QUOTE ]
hey, that's pretty cool! i wish i could try something like that! make sure you let us know what the results are.

[/ QUOTE ]

of course i will...i wouldn't want to tease ya like that /forum/images/graemlins/smile.gif

[q22weasel]

just rolled in from my bod pod test! two trials put me at 19% bf and two trials put me at 17% bf. i came out with an average of 18%, which is just slightly higher than what i've been measuring w/ the calipers. score 1 for the 9-pt bf test...looks like that one is more accurate for me.

on a side note, i forgot to post my shld/bi wo yesterday, but i will post my calf/ab tomorrow.

[soccerchick]

i just looked at what the bod pod is... a clausterphobic person would probably not fair to well in that! lol

[q22weasel]

[ QUOTE ]
i just looked at what the bod pod is... a clausterphobic person would probably not fair to well in that! lol

[/ QUOTE ]

it's really not too bad...i'm a little bit clausterphobic myself. it's got a really big window on it, which makes it fine to sit in. the only bad thing was the uncofortable tiny speedo i had to wear!

[soccerchick]

[ QUOTE ]
the only bad thing was the uncofortable tiny speedo i had to wear!

[/ QUOTE ]

/forum/images/graemlins/shocked.gif i wonder what they make the girls wear...

[Adam Knowlden]

[ QUOTE ]
felt good today, i added about 50 more cals to my breakfast, i think that helped.


[/ QUOTE ]

I'm like that too! A bigger breakfast is the best part of the bulk!

[ QUOTE ]
there's a study going on here that involves using the bod pod to test bodyfat. i figured i would go ahead and sign up and see how accurate my caliper readings have been compared to the bod pod results.

[/ QUOTE ]

Glad it went well! Very cooL! /forum/images/graemlins/cool.gif

[q22weasel]

calves/abs

seated calf machine: 135x9-rp-7-rp-4, 135x8-rp-7-rp-5, 135x6-rp-6-rp-3

leg press calf raise: 385x22-rp-14-rp-10, 385x20-rp-15-rp-8, 415x16-rp-10-rp-6

**all rp were 20sec**

low pulley ant tib w/ toe raise: 60x11-13, 50x11-11, 40x11-10

hi cable crunch: 3 sets

hanging leg raise: 3 sets

ab machine: 3 sets

[Fireproof]

That's great that the Bod Pod measurements validated your skinfold measurements. Good job on accurate skin folding! LOL.

Great calf workout, Weasel!

[q22weasel]

[ QUOTE ]
That's great that the Bod Pod measurements validated your skinfold measurements. Good job on accurate skin folding! LOL.

Great calf workout, Weasel!

[/ QUOTE ]

ya, i was pretty happy about that. and thanks, my calves are sore yet again for another week /forum/images/graemlins/smile.gif

[q22weasel]

back/forearms

bb row w/ db row: 155x12-60x15, 175x10-70x12, 190x7-80x10, 195x6-80x10, 205x3-80x8, 185x6-80x8, 165x8-80x7, 135x10-80x5
*rows felt very good today...figured i wouldn't waste the opportunity /forum/images/graemlins/smile.gif

pulldown: 175x4-150x3-125x4, 175x4-150x4-125x3, 175x3-150x3-125x3-100x4, 175x2-150x2-125x2-100x4

low back extension: 3 sets @25lbs to fail

db wrist curl w/ twisties: 3 sets

reverse bb curl w/ bb curl: 3 sets

i'm all hopped up on bendryl today, my allergies are out of control...was a bit woozy during the workout, but it was definatley a good one /forum/images/graemlins/smile.gif

[q22weasel]

Weight: 165/166/168/169/170/170/172/171/172/173
7pt: 11.9/11.3/12.8/12.5/12.5/12.5/12.6/12.5/12.2/12.8
9pt: 16.7/15.9/17.4/17.3/17.5/17.3/17.4/17.4/17/17.2

Pectoral: 6/8/8/8/6/6/7/7/6/6
Abdomen: 18/16/18/17/17/17/18/17/18/18
Thigh: 18/18/18/18/17/17/17/17/18/19
Subscapular: 10/12/12/12/12/12/12/12/12/12
Tricep: 10/12/10/10/10/10/10/10/10/10
Midaxillary: 10/10/10/10/12/12/12/12/10/11
Suprailliac: 16/8/18/17/18/17/17/17/16/18
Bicep: 6/6/6/6/6/6/6/6/6/6
Calf: 8/8/8/10/12/11/12/12/12/10

finally moved in the positive direction again...i still think it's time to revamp the diet, so that will be my new project this week /forum/images/graemlins/smile.gif

[q22weasel]

chest/tri

bench: 205x8, 225x6, 245x3, 215x5, 200x7

db incline w/ fly: 65x9-25x8, 65x8-25x7, 65x6-25x6

cable fly w/ cable overhead extention: 70x5-60x12, 60x6-80x10, 50x7-90x7, 40x10-100x4-70x4

weighted dip: 25x8-bw x7, 25x6-bw x7, 25x5-bw 5

reverse pulldown: 110x7-90x5-70x5, 120x6-100x4-80x3, 130x4-110x3-90x3-70x3

[q22weasel]

quad/ham:

squat: 225x10, 275x6, 305x2!!!, 225x7, 195x12
*new squat record for me!

bb lunge (kg): 50x6,6,5,5

leg curl: 165x12,11,9,7

leg extension: 210x11, 7, 6

great day today, got my squat goal for this bulk. was a big woozy after squats, but i still think it's from the bendryl i've been pumping down. it's getting cold again, so hopefully my allergies will be gone again tomorrow.

[soccerchick]

/forum/images/graemlins/cool.gif nice job on the squat record!

[Tuf]

[ QUOTE ]
/forum/images/graemlins/cool.gif nice job on the squat record!

[/ QUOTE ]
Yeah, that's awesome! /forum/images/graemlins/laugh.gif

[ThePunisher]

[ QUOTE ]
great day today, got my squat goal for this bulk.

[/ QUOTE ]

Good job! You'll easily get 315 soon.

[**DONOTDELETE**]

[q22weasel]

did shld/bi today

military press: 105x11, 115x9, 125x6, 135x4, 115x7, 95x9

upright row w/ bb shrug: 105x10-245x10, 105x8-275x8, 115x7-275x6, 125x5-275x6

cable front raise w/ lateral raise w/ bent over raise: 3 sets to failure

barbell curl: 95x6-85x3-75x3-65x3-45x5, 95x6-85x3-75x3-65x3-45x5

barbell reverse curl: 55x9, 55x8, 55x6

db curl: 35x8, 35x7
*i was just going to finish on these, but they just didn't feel good today

machine preacher curl: 80x8-60x3, 70x7-50x4, 60x6-40x4, 5-x7-30x4

[q22weasel]

[ QUOTE ]
I was just reviewing your measurements and your doing an awsome job! /forum/images/graemlins/laugh.gif Just a few weeks left! /forum/images/graemlins/shocked.gif

[/ QUOTE ]

thank ya much /forum/images/graemlins/smile.gif i still want to squeeze out 2 more lbs out of this bulk...it's been hard gaining the past few weeks tho.

[q22weasel]

calves/abs

standing calf raise: 180x17, 180x15, 180x12, 230x10, 230x7, 230x4-180x6-130x7-90x10

seated calf raise: 135x12-90x9-45x10, 135x12-90x9-45x10, 135x12-90x9-45x10

ant tib pull w/ standing toe raise: 3 sets

body weight calf raise on stairs: 120reps

9 sets of abs

[**DONOTDELETE**]

[q22weasel]

bad back wo today, i'll get my focus back tomorrow. will post new measurements tomorrow too, i can't get them done today.

[q22weasel]

Weight: 165/166/168/169/170/170/172/171/172/173/173
7pt: 11.9/11.3/12.8/12.5/12.5/12.5/12.6/12.5/12.2/12.8/12.8
9pt: 16.7/15.9/17.4/17.3/17.5/17.3/17.4/17.4/17/17.2/17.3

Pectoral: 6/8/8/8/6/6/7/7/6/6/6
Abdomen: 18/16/18/17/17/17/18/17/18/18/18
Thigh: 18/18/18/18/17/17/17/17/18/19/19
Subscapular: 10/12/12/12/12/12/12/12/12/12/12
Tricep: 10/12/10/10/10/10/10/10/10/10/10
Midaxillary: 10/10/10/10/12/12/12/12/10/11/11
Suprailliac: 16/8/18/17/18/17/17/17/16/18/18
Bicep: 6/6/6/6/6/6/6/6/6/6/6
Calf: 8/8/8/10/12/11/12/12/12/10/11


everything stayed pretty much the same...oh well

[q22weasel]

as you can see from my lack of a journal last week, i took the week off! i felt like crap for a few days and have felt burntout for a while, so i figured i would just take a week off. today was my first day back in the gym, and i feel great! i did back and forearms, and had great intensity. and i have new measurements:

Weight: 165/166/168/169/170/170/172/171/172/173/173/172
7pt: 11.9/11.3/12.8/12.5/12.5/12.5/12.6/12.5/12.2/12.8/12.8/12.8
9pt: 16.7/15.9/17.4/17.3/17.5/17.3/17.4/17.4/17/17.2/17.3/17.4

Pectoral: 6/8/8/8/6/6/7/7/6/6/6/6
Abdomen: 18/16/18/17/17/17/18/17/18/18/18/18
Thigh: 18/18/18/18/17/17/17/17/18/19/19/18
Subscapular: 10/12/12/12/12/12/12/12/12/12/12/12
Tricep: 10/12/10/10/10/10/10/10/10/10/10/11
Midaxillary: 10/10/10/10/12/12/12/12/10/11/11/11
Suprailliac: 16/8/18/17/18/17/17/17/16/18/18/18
Bicep: 6/6/6/6/6/6/6/6/6/6/6/6
Calf: 8/8/8/10/12/11/12/12/12/10/11/11

[q22weasel]

chest/tri

db bench: 75x9, 85x6, 85x5, 75x7

decline bench: 185x12, 205x8, 215x5, 195x7

incline fly w/ press: 40x9-5, 45x7-5, 45x6-3

cable fly: 50x9-8-7

bb skull crusher: 75x10, 80x8, 80x5, 70x7

rope pushdown: 120x7, 110x7, 100x6, 90x7, 80x7

[q22weasel]

legs

squat: 135x20, 165x20, 185x15, 205x10
(my low back has been really sore, so i decided to go light today)

leg press: 585x9, 585x8, 685x4, 485x8

leg curl: 180x10, 180x6, 180x5, 150x8

leg extension: 210x12, 210x10, 210x9

[soccerchick]

i wish squatting 205 was "light" for me /forum/images/graemlins/grin.gif

what's up with the back?

[q22weasel]

i'm not sure what's wrong w/ it...it started hurting real bad last night (tue) and when i woke up this morning it was worse. after my workout it actually felt a little better, and it only hurts a little bit now tonight. i'm hoping i'll wake up and it'll be gone! /forum/images/graemlins/smile.gif

[q22weasel]

Weight: 165/166/168/169/170/170/172/171/172/173/173/172/172
7pt: 11.9/11.3/12.8/12.5/12.5/12.5/12.6/12.5/12.2/12.8/12.8/12.812.8
9pt: 16.7/15.9/17.4/17.3/17.5/17.3/17.4/17.4/17/17.2/17.3/17.4/17.4

Pectoral: 6/8/8/8/6/6/7/7/6/6/6/6/6
Abdomen: 18/16/18/17/17/17/18/17/18/18/18/18/18
Thigh: 18/18/18/18/17/17/17/17/18/19/19/18/18
Subscapular: 10/12/12/12/12/12/12/12/12/12/12/12/12
Tricep: 10/12/10/10/10/10/10/10/10/10/10/11/11
Midaxillary: 10/10/10/10/12/12/12/12/10/11/11/11/11
Suprailliac: 16/8/18/17/18/17/17/17/16/18/18/18/18
Bicep: 6/6/6/6/6/6/6/6/6/6/6/6/6
Calf: 8/8/8/10/12/11/12/12/12/10/11/11/11

everything stayed exactly the same. what a crappy ending to the competition...i started out very well. after thanksgiving i will continue my bulk up to 180 and then it will be time to cut for the first time.

good job all who participated!

[Schlyder]

Great!