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Old 08-25-2004, 08:13 PM
teamsr888 teamsr888 is offline
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Default MPGs Journal - Bulking

Well, I started on a bulking cycle again last Monday, 8/16. I'm starting out somewhat "light"!

I need to keep track of my progress and weights, so here it is. All questions and comments welcome.

Monday 8/23 Chest, calves

Incline Bench
2 warm ups: 95 x 15, 95 x 15
135 x 12
185 x 10
225 x 8
135 x failure

Flat Bench Smith Machine
185 x 12
225 x 10
275 x 6
135 x 12

Decline Hammer Strength
140 x 12
180 x 12
230 x 8
180 x 12

Incline Dumbell Flyes
45 x 12
60 x 10
70 x 8
50 x 12

Cable Crossover
50 x 12
50 x 12
50 x 12

Calves

Standing Calf Raise
180 x 20
180 x 20
210 x 15
250 x 15
280 x 12
180 x 15

Seated Donkey Raise
90 x 15
135 x 15
180 x 10
135 x 15
90 x failure

Tuesday 8/24, Back, Forearms

Close Grip Cable Pulldowns

Warm up - 2 sets at 80 lbs.
130 x 12
150 x 12
170 x 10
180 x 8
140 x 10

One arm rows
80 x 12
100 x 10
110 x 8
90 x 12

Seated Cable Rows
110 x 12
140 x 12
160 x 10
180 x 8

3/4 Deadlifts - Romanian
135 x 12
135 x 12
185 x 12
225 x 10
275 x 8
315 x 6
135 x failure

Forearms
Standing Behind Back Curls superset with Reverse Curls
40 x 15, 40 x 15
60 x 15, 40 x 15
60 x 15, 40 x 15
60 x 15, 40 x 15
60 x 15, 40 x 15

Wednesday 8/25, Legs Complete

Quads

Smith Machine Squats
4 Warm ups:
95 x 12
95 x 12
135 x 12
185 x 12

Working:
225 x 10
275 x 10
315 x 8
225 x 10
135 x failure

Hack Squats - Legs close together
90 x 15
180 x 12
180 x 10
90 x failure

Leg Extensions superset with Leg Curls
130 x 15, 65 x 15
140 x 12, 65 x 15
150 x 12, 80 x 12
180 x 10, 95 x 10
120 x 20, 95 x 10

Hams

Stiff Leg Deads

95 x 12
135 x 12
135 x 12
135 x 12

No calves tonight [img]/forum/images/graemlins/frown.gif[/img] ;Not enought time.

Tomorrow is Shoulders and Traps
Friday is Tris, Bis, and Forearms.

I try and do abs everyday or every other day depending on how I feel.
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