Greg's bulking journal - Page 9 - ABCbodybuilding

Go Back   ABCbodybuilding > Iron, Metal, & Steel!! > Online Training Journal

Notices

Reply
 
Thread Tools
  #81  
Old 10-16-2009, 04:57 PM
Ellingham's Avatar
Ellingham Ellingham is offline
Ellingham is getting lean
Middleweight
 
Join Date: May 2009
Location: London
Posts: 681
Default

Quote:
Originally Posted by Gregsimo View Post
day 39
weight 160.0lbs

Chest, tris

Bench press
159.5x5
159.5x4
154x4 (was meant to be hitting 3x5 on 159.5 but wasnt feeling it today)

Incline flyes
30'sx8
27.5'sx8
25'sx9

Dips
BWx11
BW+5kgx6
BW+10Kgx5 (PR)

French press w/ tricep pressdowns
35x10/100x9
35x8/90x10
30x9/80x9

Not my best workout to date as i wasnt feeling 100% on bench press but i managed a PR on dips and ive brought back a tricep superset that i used a while back and loved. My arms when pumped looked huge after this and im sure its going to result in some decent growth.
arms looking huge yeah, nice
did you get my email mate?
Reply With Quote
  #82  
Old 10-16-2009, 10:08 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

I'll check my inbox now, havent been on hotmail for a few days, oh god 243 emails in 4 day :s
__________________
Do or do not, there is no try.
Reply With Quote
  #83  
Old 10-18-2009, 02:15 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

Day 41
weight 159.8lbs

Shoulders, bi's forearms

Deadlifts
88x5x2
132x5x1
176x3x1
209x2x1
242x5x1 (PR)

OH BB press
44x5x2
66x5x1
77x3x1
88x2x1
99x5x3 (PR)

Upright Rows
80x10 drop to 60x4
80x8 drop to 60x3
70x9 drops to 50x5

Concentration curls
30'sx10 (PR)
27.5'sx8
25'sx8

Reverse wrist curls w/ wrist curls
30x10/50x13
25x12/50x11
25x11/40x10

My best workout to date, set a new PR for deadlifts and it even felt light, my strength is improving really well, same for OH press but that felt very heavy and i only just locked out the 5th rep. didnt hit my usual numbers for forearms but i still had some slight DOMs from my last forearm workout.
__________________
Do or do not, there is no try.
Reply With Quote
  #84  
Old 10-19-2009, 01:22 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

Day 42
Weight 161.8lbs

Leg day

Squats
44x5x2
88x5x1
132x3x1
159.5x2x1
170.5x5x3

Seated calf raises (DC style)
4Px10 (1,5,15 candence)
4Px11 (1,3,5) candence)

Hamstring curls
60x11 (PR)
50x10
50x7

45' leg press
308x12
330x10
352x9 (PR)

My knee is now 100% recovered and im starting to progress on squats again. i am going to do 5.5lb increase per workout until i get back to where i was last month on them. This workout was very brutal and my legs are still shaking now (1 hour after workout) and i set a PR on leg press by 88lbs! I havent done leg press for 5 months and in that time its pretty clear my strength has gone up! (my warmup weight was my old max lift.)
__________________
Do or do not, there is no try.
Reply With Quote
  #85  
Old 10-21-2009, 03:50 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

Day 44
Weight 161.5lbs

Back, forearms

Wide grip chins
BWx7 + 2 negs
BWx5 + 2 negs
BWx4 + 2 negs
BWx3 + 2 negs

DB shrugs
60'sx12
70'sx10
80'sx8

Lat pulldowns
121x11 (PR)
132x8
132x7

Reverse curls
50x11
40x12
40x11x2

behind back wrist curls
90x14 (PR)
80x12
70x11

I couldnt do as many chin ups as normal today so i introduced negatives after each set as a shock and to make up the lost reps that i should have got. Everything else felt good today, especially reverse curls.
__________________
Do or do not, there is no try.
Reply With Quote
  #86  
Old 10-22-2009, 11:59 AM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

Day 45
Weight 161.0lbs

Chest / tri's

Bench press
159.5x5
154x3
143x4

Pec deck
60x9
50x10x2

Dips
BWx10
BW+5kgx6
BW+10kgx4

DB French press w/ pressdowns
35x13/100x10
35x10/90x9
30x11/80x12

I wasnt feeling 100% today, little bit tired from work yesterday and a bad headache this morning so not my best workout to date but not a disaster either. hoping to hit atleast 154x5x3 on bench on my next workout.
__________________
Do or do not, there is no try.
Reply With Quote
  #87  
Old 10-26-2009, 12:30 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

Day 48 (25th oct)
Weight 166.4lbs

Shoulders, forearms

Deadlifts
88x5x2
132x5x1
176x3x1
214.5x2x1
253x5x1 (PR)

OH BB press
44x5x2
66x5x1
93.5x2x1
104.5x5x2 (PR)
99x5x1

Upright Rows
80x9
80x8
70x7

Reverse curls w/ wrist curls
30x12/50x13 (very slow negative and 2 second pause at the bottom of each rep (OUCH)

Im doing a lower volume week, just until the weekend as i was beginning to feel tired. im also upping my carbs pre WO. I also did HIT for forearms, just one working set for each exercise in a superset and it felt very good. Also hit a PR for deads again, i think ive got atleast another 30-40lbs in me on these but im still going to take it easy and only raise it by 11lbs a workout.
__________________
Do or do not, there is no try.
Reply With Quote
  #88  
Old 10-26-2009, 04:33 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

day 49
weight 165.3lbs

Legs

Lying ham curls w/ seated machine ham curls
60x11/77x10
50x9/66x13
50x9/66x11

Seated calf raises (DC method)
4Px13 (PR) (1,5,15 candence)
4Px10 (1,3,5 candence)

45' Leg press
363x13
374x11
385x10 (PR)

leg extentions
100x10
90x10
80x10

I couldnt do squats today as on my warm up i had a twinge in my right trap which since i cant turn my headf to the right without pain. so i did a superset for hamstrings and did both leg press and extentions for my quads. Have to say that without the squats i loved the workout as i had more energy in the latter half of my workout and i absolutely smashed my old PR for leg press. But im doing squats next workout no matter what. I just hope this trap injury is minor so i dont miss my back workout on weds.
__________________
Do or do not, there is no try.
Reply With Quote
  #89  
Old 10-28-2009, 11:20 AM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

day 51
weight 164.2lbs

Back, bi's forearms

Wide grip pullups
BWx9 (PR)
BWx6
BWx5
BWx4

Lat pulldowns
121x12
132x7
121x9

Reverse BB curls w/ BB curls
50x10/50x11
40x12/40x10
40x10/40x10

Behind back wrist curls
90x14
80x12
70x10

On this workout i concentrated on making sure my rest times were better as previously ive been taking a bit too long between sets. As a result i couldnt lift as much on my final working sets. I had to skip Db shrugs as my right trap is still tight, i also tried T bar rows but got a twinge so had to leave my back and move onto biceps. It should be recovered by my next back workout.
__________________
Do or do not, there is no try.
Reply With Quote
  #90  
Old 10-28-2009, 05:15 PM
Achillesreborn's Avatar
Achillesreborn Achillesreborn is offline
Achillesreborn is using his HIT Jedi mind tricks
HIT Jedi
 
Join Date: Mar 2007
Posts: 758
Default

Quote:
Originally Posted by Gregsimo View Post
day 51
weight 164.2lbs

Back, bi's forearms

Wide grip pullups
BWx9 (PR)
BWx6
BWx5
BWx4

Lat pulldowns
121x12
132x7
121x9

Reverse BB curls w/ BB curls
50x10/50x11
40x12/40x10
40x10/40x10

Behind back wrist curls
90x14
80x12
70x10

On this workout i concentrated on making sure my rest times were better as previously ive been taking a bit too long between sets. As a result i couldnt lift as much on my final working sets. I had to skip Db shrugs as my right trap is still tight, i also tried T bar rows but got a twinge so had to leave my back and move onto biceps. It should be recovered by my next back workout.

Are those wide-grip pulldowns? Great job on the PR by the way
__________________
Age: 23
Height/weight: Fricken Huge and gettin' HUGER!
Reply With Quote
Reply

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 11:49 PM.


Powered by vBulletin® Version 3.7.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.