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  #71  
Old 05-10-2004, 01:02 AM
CatchAFire CatchAFire is offline
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Join Date: Mar 2003
Location: Newcastle, NSW AUSTRALIA
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Default Re: The Neverending BULK! (comments welcome)

10/05/04

Dynamic Effort Bench (3 different grips inside rings)

3 x 90lb
3 x 90lb
3 x 90lb
3 x 90lb
3 x 90lb
3 x 90lb
3 x 90lb
3 x 90lb
3 x 90lb

Incline Skullcrushers
12 x 70lb
12 x 70lb
10 x 70lb

Incline CG bench
8 x 115lb
6 x 115lb

Wide grip pullups
8
8

Palms facing
10
10

Incline Dumbell curls
10 x 25lb
6 x 30lb
5 x 30lb

Bent cable laterals
12 x 20lb
12 x 20lb

RC work
__________________
[b]"Strong is the one whose steely drive and confidence move him to lift the bar.
Powerful is the one who pushes the bar until it's fully extended overhead.
Mighty is the one who then repeats the process - and first makes the bar heavier!"

http://member.telpacific.com.au/bams/ron.jpg
<font color="navy">YAAAEEEE BUUDDDYYY!!!!</font>
  #72  
Old 05-11-2004, 06:28 AM
CatchAFire CatchAFire is offline
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Join Date: Mar 2003
Location: Newcastle, NSW AUSTRALIA
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Default Re: The Neverending BULK! (comments welcome)

11/05/04

MAX EFFORT SQUAT/DEAD

BOX SQUATS (box @ parallel)
12 x 45lb
5 x 135lb
5 x 180lb
4 x 200lb
3 x 225lb
1 x 225lb
1 x 250lb (new PR)
1 x 250lb

FRONT SQUAT
6 x 135lb
4 x 155lb

HAMSTRING LEG PRESS
8 x 270lb
6 x 360lb
6 x 450lb
6 x 450lb

HYPEREXTENSION
8 x 30lb
8 x 60lb
8 x 60lb
8 x 60lb

REVERSE PREACHERS
12 X 25lb
10 x 45lb
8 x 55lb
8 x 55lb

STANDING CALF
12 x 120lb
12 x 180lb
6 x 220lb
6 x 220lb

Notes: I can feel my strength climbing and I am only in my second week. Size wise I haven't changed much.. my diet has gone downhill lately. I'm going to make an effort to get in ~3000 cals/day from tomorrow.
__________________
[b]"Strong is the one whose steely drive and confidence move him to lift the bar.
Powerful is the one who pushes the bar until it's fully extended overhead.
Mighty is the one who then repeats the process - and first makes the bar heavier!"

http://member.telpacific.com.au/bams/ron.jpg
<font color="navy">YAAAEEEE BUUDDDYYY!!!!</font>
  #73  
Old 05-16-2004, 03:09 AM
CatchAFire CatchAFire is offline
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Join Date: Mar 2003
Location: Newcastle, NSW AUSTRALIA
Posts: 127
Default Re: The Neverending BULK! (comments welcome)

13/05/04

MAX EFFORT BENCH

RACK LOCKOUTS
12 x 135lb
5 x 135lb
5 x 145lb
3 x 155lb
3 x 170lb
2 x 180lb
2 x 190lb
1 x 200lb (new PR)

DUMBELL SKULLCHRUSHERS
12 x 15lb
10 x 20lb
8 x 25lb
8 x 25lb
7 x 25lb

Cable side laterals
12 x 20lb
12 x 20lb

R/C work
__________________
[b]"Strong is the one whose steely drive and confidence move him to lift the bar.
Powerful is the one who pushes the bar until it's fully extended overhead.
Mighty is the one who then repeats the process - and first makes the bar heavier!"

http://member.telpacific.com.au/bams/ron.jpg
<font color="navy">YAAAEEEE BUUDDDYYY!!!!</font>
  #74  
Old 05-16-2004, 03:18 AM
CatchAFire CatchAFire is offline
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Join Date: Mar 2003
Location: Newcastle, NSW AUSTRALIA
Posts: 127
Default Re: The Neverending BULK! (comments welcome)

15/05/04

DYNAMIC EFFORT SQUAT/DEAD

BOX SQUATS (below parallel box)
6 x 135lb
2 x 180lb
2 x 180lb
2 x 180lb
2 x 180lb
2 x 180lb
2 x 180lb
2 x 180lb

SLDLs
10 x 115lb
8 x 155lb
8 x 155lb
6 x 180lb
6 x 180lb

REVERSE HYPERS
15 x bw
15 x bw
15 x bw

ROMAN CHAIR CRUNCHES
12 X 8lb (behind head)
12 X 8lb (behind head)

BTB WRIST CURLS
12 X 45lb
12 x 45lb

WRIST CURLS
12 x 45lb
10 x 45lb
8 x 55lb
8 x 55lb

Notes: I think i have finally got my box squat form down. I also get to work out in an awesome powerlifting room in my gym I found where no one goes. I think it is meant for the football teams but they have a sweet squat cage which I have never used before.. and heaps of different sized boxes.
__________________
[b]"Strong is the one whose steely drive and confidence move him to lift the bar.
Powerful is the one who pushes the bar until it's fully extended overhead.
Mighty is the one who then repeats the process - and first makes the bar heavier!"

http://member.telpacific.com.au/bams/ron.jpg
<font color="navy">YAAAEEEE BUUDDDYYY!!!!</font>
  #75  
Old 05-16-2004, 10:21 PM
CatchAFire CatchAFire is offline
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Join Date: Mar 2003
Location: Newcastle, NSW AUSTRALIA
Posts: 127
Default Re: The Neverending BULK! (comments welcome)

DYNAMIC EFFORT BENCH

BENCH PRESS (3 different grip inside rings)
3 x 90lb
3 x 90lb
3 x 90lb
3 x 90lb
3 x 90lb
3 x 90lb
3 x 90lb
3 x 90lb
3 x 90lb

DB FRENCH PRESS
12 x 45lb
10 x 55lb
10 x 55lb
10 x 55lb

PULLDOWNS
12 x 90lb
8 x 120lb
6 x 120lb
10 x 100lb

BENT CABLE LATERALS
12 x 20lb
12 x 20lb

DB CURLS
8 x 35lb
6 x 35lb
5 x 35lb
__________________
[b]"Strong is the one whose steely drive and confidence move him to lift the bar.
Powerful is the one who pushes the bar until it's fully extended overhead.
Mighty is the one who then repeats the process - and first makes the bar heavier!"

http://member.telpacific.com.au/bams/ron.jpg
<font color="navy">YAAAEEEE BUUDDDYYY!!!!</font>
  #76  
Old 05-18-2004, 06:00 AM
CatchAFire CatchAFire is offline
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Join Date: Mar 2003
Location: Newcastle, NSW AUSTRALIA
Posts: 127
Default Re: The Neverending BULK! (comments welcome)

18/05/04
MAX EFFORT SQUAT/DEAD

BOX SQUAT (@ PARALLEL)
8 X 45LB
8 X 135LB
5 X 155LB
5 X 180LB
3 X 200LB
2 X 225LB
1 X 250LB
1 X 260LB (NEW PR)

DEADLIFTS
12 X 90LB
5 X 180LB
4 X 225LB
2 X 250LB
2 X 270LB
1 X 290LB
1 X 315LB
1 X 325LB (NEW PR)

MACHINE HACK SQUAT (FEET HIGH)
12 X 135LB
8 X 225LB
6 X 270LB

BARBELL HOLDS (OVER HAND GRIP)
180LB X 30 SEC.
225LB X 30 SEC.
225LB X 30 SEC.


NOTES: What can I say? This was easily my best workout EVER!
I struggled a little with the 260lb box squat but I'm glad I got it up. I then wanted to max out on deads as I've never done that before. The 270lb was surprisingly easy, so I decided to go for three plates. After getting that I was so psyched up I just said stuff it and tried for 325lb. I struggled but I locked it out. My grip has improved heaps.. all of these were done with chalk only.
This powerlifting routine is so good. I'm getting my best strength gains ever and I'm only in my third week.
__________________
[b]"Strong is the one whose steely drive and confidence move him to lift the bar.
Powerful is the one who pushes the bar until it's fully extended overhead.
Mighty is the one who then repeats the process - and first makes the bar heavier!"

http://member.telpacific.com.au/bams/ron.jpg
<font color="navy">YAAAEEEE BUUDDDYYY!!!!</font>
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