Bulking again --- Evo's Journal - Page 2 - ABCbodybuilding

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  #11  
Old 12-16-2001, 03:43 AM
EvoLuTioN EvoLuTioN is offline
EvoLuTioN is back
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Join Date: Aug 2001
Location: Arkansas
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Default Re: Bulking again --- Evo\'s Journal

Well since i already have this made i might as well post it.

NOTE:supersets are listed together then the sets are all listed (it makes sense on the spread sheet) so if there are 6 sets 3 are exercise 1 and 3 are exercise 2.


Chest/Triceps/Shoulders

Decline DB presses
Incline DB presses
(superset)
x10
x10
x8
x8

Cable Crossovers
Pullovers (superset)
x12
x12
x10
x10

Behind the back Dips (weighted)
x10
x8
x6

Two arm DB tri extensions
x10
x10
x8
x8

Military presses
Bentover laterals (superset)
x10
x10
x8
x10
x6
x10



Back/Biceps/Forearms

Wide Grip Pullups
Low Rows (superset)
x10
x12
x10
x10
x10
x8

Hammer Curls
x10
x8
x6
x4

Kneeling Shrugs (rest pause)
x10
x10
x10

Behind back wrist curls
Rev. EZ wrist curls (superset)
x10
x10
x10
x10

Weighted Crunches
x15
x12
x10





Quads/Calves/Hamstrings

Wide Stance Squats
Hack Squats (superset)
x10
x10
x8
x10
x6
x10

Stiff legged Deads
Leg Curls (superset)
x10
x10
x8
x8
x6
x6

Seated Calf Raises (21's)
21's
21's
21's

Tib Raises
x45
x35
x25

Feel free to make comments at the link below
Thanks

(comment page)
__________________
evolution (v-lshn)
n.
A gradual process in which something changes into a different and usually more complex or better form.

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  #12  
Old 12-16-2001, 03:14 PM
EvoLuTioN EvoLuTioN is offline
EvoLuTioN is back
Heavyweight
 
Join Date: Aug 2001
Location: Arkansas
Posts: 2,190
Default Re: Bulking again --- Evo\'s Journal

Today is day 1 of my new workout (see post above) I'm ready for a change i actually filled out all 5 weeks of my last workout before changing it. Usually i change things after 2 times doing the same thing or maybe even 1 time. Not major changes but tweaks.

Diet notes: well this has went to ***** lately, i mean everything from missing meals to eating sugar. I dont even want to get started on this subject. The holidays are almost over so i can start my cut, i also dont have much whey left so im limiting my self until wednesday when i can buy some more.
__________________
evolution (v-lshn)
n.
A gradual process in which something changes into a different and usually more complex or better form.

_|_|_|_|_|
_|
  #13  
Old 12-16-2001, 11:31 PM
EvoLuTioN EvoLuTioN is offline
EvoLuTioN is back
Heavyweight
 
Join Date: Aug 2001
Location: Arkansas
Posts: 2,190
Default Re: Bulking again --- Evo\'s Journal

Just got back from the gym after day 1 of my new workout. Ok i said it wasnt HIT but since it took me 30 mins to do it i guess i must have been mistaken. The catch is my tri's chest and shoulders are fried. Here is what i did.

__________________________________________________

Chest/Triceps/Shoulders

(superset)
Decline DB presses 50's x10, 60's x3
Incline DB presses 35's x10, 25's x8

(superset)
Cable Crossovers 50 x10, 70 x9
Pullovers 50 x10, 55 x10

Behind the back Dips 25 x10, 25 x8, 25 x6
(weighted)

Two arm DB tri extensions
40 x10
50 x10
55 x 8
60 x 6

(superset)
Military presses 20's x10, 25's x8, 30's x5
Bentover laterals 20's x10, 20's x10, 20's x10

__________________________________________________

I really liked this it was a good change from the higher volume training i've been doing. I think it will really be good during my cut to have the short training times since my body wont have as much fuel from food.

I hope to keep my weights up during my whole cut, i truly believe that its in your mind that your weaker when you cut. So im not going to loose anything but fat [img]graemlins/graylaugh.gif[/img]

The weighted behind the back dips were surprisingly hard even with just a 25 in my lap. I've been doing a ton of weighted parallel bar dips with up to a 45 hanging but the fresh angle was killer for my tri's as were the two arm db tri extensions (overhead). Pullovers were back in the mix this time i had taken them out for the last cycle and they seemed to really put a nice pump in my chest and serratus when supersetted (is that a word?) with cable crossovers.

I'm really pumped and now im going to drink a protein shake and sit on my *** here at the puter for a while before going to bed (after another meal)

"I gotta say it was a good day" [img]graemlins/thumb.gif[/img]

as always please go Here for comments, thank you)
__________________
evolution (v-lshn)
n.
A gradual process in which something changes into a different and usually more complex or better form.

_|_|_|_|_|
_|
  #14  
Old 12-17-2001, 12:03 AM
EvoLuTioN EvoLuTioN is offline
EvoLuTioN is back
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Join Date: Aug 2001
Location: Arkansas
Posts: 2,190
Default Re: Bulking again --- Evo\'s Journal

Was just drinking my protein shake thinking, **** i'm going to miss mixing these in milk when im cutting [img]graemlins/grayimages/icons/mad.gif[/img]


(comment page)
__________________
evolution (v-lshn)
n.
A gradual process in which something changes into a different and usually more complex or better form.

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  #15  
Old 12-18-2001, 01:06 AM
EvoLuTioN EvoLuTioN is offline
EvoLuTioN is back
Heavyweight
 
Join Date: Aug 2001
Location: Arkansas
Posts: 2,190
Default Re: Bulking again --- Evo\'s Journal

Ok first i can not believe how sore my tri's are today. I think the two hand overhead presses killed them since i hadnt done those in quite some time.

The second day of my new split was as follows

__________________________________________________

(superset
Wide grip pullups 8 xBW, 4 xBW +6 neg, 3 xBW + 3 neg
Low rows (seated) 10x 130, 8x 120, 10x 130

Hammer Curls (run rack less than 30 sec rest)
5 x 35's
4 x 30's
5 x 25's
8 x 20's

Kneeling shrugs (5 sec pause at top, bottom)
10 x 105's
10 x 105's
10 x 105's

(superset)
Behind back wrist curls 15 x75, 12 x95
Rev. EZ wrist curls 15 x35, 15 x35

Weighted Crunches
15 x140
12 x150
10 x160

__________________________________________________

This one took 45 mins tops, still think it will kill my back. Might not be enough for forearms not sure i may have to adjust that part of it. Biceps i think will be sore, but i'll have to wait and see for sure. Traps are going to be sore im sure, next time i have to go up in weight on them i did 105's last time too.

(as always comments here please)
__________________
evolution (v-lshn)
n.
A gradual process in which something changes into a different and usually more complex or better form.

_|_|_|_|_|
_|
  #16  
Old 12-18-2001, 04:00 PM
EvoLuTioN EvoLuTioN is offline
EvoLuTioN is back
Heavyweight
 
Join Date: Aug 2001
Location: Arkansas
Posts: 2,190
Default Re: Bulking again --- Evo\'s Journal

Tri's are STILL sore [img]graemlins/thumb.gif[/img] , but my chest didnt get sore so i may rework the chest routine a little bit, i also may have went too low on the incline weight. Back is sore from yesterdays workout also, biceps are a little already maybe more later. Traps are very sore too which is also good [img]graemlins/images/icons/smile.gif[/img]

(comments here please)
__________________
evolution (v-lshn)
n.
A gradual process in which something changes into a different and usually more complex or better form.

_|_|_|_|_|
_|
  #17  
Old 12-20-2001, 04:27 AM
EvoLuTioN EvoLuTioN is offline
EvoLuTioN is back
Heavyweight
 
Join Date: Aug 2001
Location: Arkansas
Posts: 2,190
Default Re: Bulking again --- Evo\'s Journal

my triceps are Still sore [img]graemlins/thumb.gif[/img]

didnt eat right today it was "Christmas" at work, and im out of protein (got paid today tho will have some tomorrow).

Because of the poor eating habits of today and the fact that my tris and back are still sore i added another day off here enstead of doing legs. Tomorrow is my day off so it will be a good day for legs anyway.

(comments here please)
__________________
evolution (v-lshn)
n.
A gradual process in which something changes into a different and usually more complex or better form.

_|_|_|_|_|
_|
  #18  
Old 12-20-2001, 07:51 PM
EvoLuTioN EvoLuTioN is offline
EvoLuTioN is back
Heavyweight
 
Join Date: Aug 2001
Location: Arkansas
Posts: 2,190
Default Re: Bulking again --- Evo\'s Journal

back in business, i picked up 5 lbs of "American Made BIGWHEY" it wasnt really really cheap and it has good numbers. Like <1g sugar and a 42g serving has 30g protein. I am about to do the "test" and see if it tastes good or not.

Update: ok it mixes well and it doesnt have alot of taste too it (this might be good when its mixed in water) [img]graemlins/thumb.gif[/img]


(comments here please)
__________________
evolution (v-lshn)
n.
A gradual process in which something changes into a different and usually more complex or better form.

_|_|_|_|_|
_|
  #19  
Old 12-21-2001, 01:54 AM
EvoLuTioN EvoLuTioN is offline
EvoLuTioN is back
Heavyweight
 
Join Date: Aug 2001
Location: Arkansas
Posts: 2,190
Default Re: Bulking again --- Evo\'s Journal

Well finally got to leg day

Short workout again (good) but very intense
(45 mins)

__________________________________________________


(superset)
Squats 10 x135, 10 x185, 10 x205
Hack squat machine 10 x2plates, 10 x2(p), 10 x2(p)


(superset)
Stiff legged deads 10 x95, 8 x115, 6 x135
Leg Curls 10 x45, 8 x60, 6 x75

Seated calf raises
21's x 3 sets

Tib raises - 3 sets 45, 55, 61 (oh the pain, oh the pain)


__________________________________________________

(comments here, please, please make comments lol [img]graemlins/bluelaugh.gif[/img] )
__________________
evolution (v-lshn)
n.
A gradual process in which something changes into a different and usually more complex or better form.

_|_|_|_|_|
_|
  #20  
Old 12-23-2001, 06:56 PM
EvoLuTioN EvoLuTioN is offline
EvoLuTioN is back
Heavyweight
 
Join Date: Aug 2001
Location: Arkansas
Posts: 2,190
Default Re: Bulking again --- Evo\'s Journal

Well i've been eating alot of crap foods lately since my cut is coming up (day after Xmas) and i have gained exactly [img]graemlins/drummer.gif[/img] drumroll please for the bad news................. (imagine drumroll now) ................... nothing i havent gained anything actually i think even tho i've been eating crap due to missing meals i've already started my cut indirectly, but im going to eat freely for the next two days and then start my serious cut. [img]graemlins/thumb.gif[/img]
__________________
evolution (v-lshn)
n.
A gradual process in which something changes into a different and usually more complex or better form.

_|_|_|_|_|
_|
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