The ABC Challenge: Muckansing's Bulk

[Muckansing]

OK well good luck to everyone, Im gonna try to keep on top of this and keep it updated. Im really busy, and I may miss entering info for a day or two here and there so bare with me please. Its tough to work full-time, and arrange my workout days around my evening school classes and get my beauty sleep, so I will be doing most of my updating the following day at work(if its not too busy)! I did my BF% test yesterday and will be updating my stats tommorow. [img]/forum/images/graemlins/grin.gif[/img]

[Muckansing]

Body Fat Caliper Measurements (Jan. 6/03):

<font color="red"> BF% - 12.3%</font color>
Chest - 5.3mm
Thigh - 10.6mm
Suprailiac - 16.6mm
Triceps - 4.6mm
Biceps - 4mm
Calf - 4.6mm
Subscapular - 12mm
Midaxillary - 16mm
Abdomen - 25mm

[Muckansing]

I have been down with the flu this week so I have not been doing any lifting. I will wait one more day to be sure im cured before starting to lift again.

[Muckansing]

01/09/03

School tonight, so I won't be lifting today. Tommorow is Shoulder day and am looking forward to beating them into submission, these few days off due to illness have really made me even more excited to get back to the iron. Saturday is gonna be Arm day and im debating on either a riot bombing or do a Austrian Blitz for my Bis! [img]/forum/images/graemlins/grin.gif[/img]

[Muckansing]

01/10/03

<font color="red">Stretching &amp; Warm-up</font color>

<font color="red"> Shoulders</font color>
Military Presses <font color="red">SuperSet</font color> Dumbbell L Laterials
1 Set Of 12 Reps 45lbs/10lbers
1 Set Of 10 Reps 65lbs/15lbers
1 Set Of 8 Reps 75lbs/20lbers
1 Set Of 6 Reps 85lbs/20lbers

Front Raises <font color="red">SuperSet</font color> Lying Rear Dumbbell Laterials
1 Set Of 10 Reps 20lbs/5lbers
1 Set Of 8 Reps 30lbs/10lbers
1 Set Of 6 Reps 30lbs/10lbers

<font color="red"> Traps</font color>
Upright Rows <font color="red">SuperSet</font color> Barbell Shrugs
1 Set Of 10/15 Reps 75lbs/145lbs
1 Set Of 8/15 Reps 85lbs/155lbs


Comments: I tried implementing supersets into my workout this week, I got an out-of-this-world side delt burn! However this was too early in the workout I feel and the rest of my lifts suffered due to the much lower weights I could handle and much lower energy levels by the time I did traps. I would have normally done a few more sets for traps, but I was totally spent! If I try this again the side delt superset will be at the end of the shoulder routine.

[Muckansing]

01/11/03

<font color="red">Stretching &amp; Warm-up</font color>

<font color="red"> Biceps/Triceps</font color> (Riot Bombing)
Standing Barbell Curls <font color="red">SuperSet</font color> Skull Crunchers
1 Set Of 10 Reps 75lbs/45lbs
1 Set Of 9 Reps 75lbs/45lbs
1 Set Of 8 Reps 70lbs/40lbs
1 Set Of 7 Reps 70lbs/40lbs
1 Set Of 6 Reps 65lbs/35lbs
1 Set Of 5 Reps 65lbs/35lbs
1 Set Of 4 Reps 60lbs/30lbs
1 Set Of 5 Reps 60lbs/30lbs
1 Set Of 6 Reps 60lbs/30lbs
1 Set Of 8 Reps 55lbs/30lbs
1 Set Of 10 Reps 55lbs/30lbs
1 Set Of 10 Reps 50lbs/30lbs
1 Set Of 11 Reps 50lbs/25lbs
1 Set Of 12 Reps 45lbs/25lbs
1 Set Of 13 Reps 45lbs/20lbs
1 Set Of 14 Reps 45lbs/20lbs
1 Set Of 15 Reps 45lbs/20lbs
1 Set Of 14 Reps 45lbs/20lbs
1 Set Of 13 Reps 45lbs/20lbs
1 Set Of 12 Reps 45lbs/20lbs

<font color="red">Fascia Stretch 2min w/30lbers</font color>


Comments: My shoulders were still a tad tender from yesterdays assult, but nothing like my arms are gonna be! This was brutal, I never thought the end would come! The skull crunchers have real meaning in their name as I found out first hand near the end.

[Muckansing]

01/12/03

<font color="red">Rest Day</font color>

Body Fat Caliper Measurements (Jan. 12/03):
<font color="red"> BF% - 12.2%</font color>
Chest - 5mm
Thigh - 7.6mm
Suprailiac - 17.3mm
Triceps - 4.6mm
Biceps - 3.6mm
Calf - 6mm
Subscapular - 13.3mm
Midaxillary - 13.6mm
Abdomen - 27.3mm

Results Summary
Average % Body Fat - 12.2%
Deviation of % Body Fat - 4.0%
Median % Body Fat - 11.2%
Fat weight (average) - 25.1 lb
Lean weight (average) - 180.9 lb


Comments: My arms are really sore today. Today is rest day, and is very much required! Tommorow is chest so I hope to recover by then!

[Muckansing]

01/13/03

<font color="red">Stretching &amp; Warm-up</font color>

<font color="red"> Chest</font color>
Incline Bench Press <font color="red">SuperSet</font color> Incline Flys
1 Set Of 12 Reps 55lbs/15lbers <font color="red">(Warm-up)</font color>
1 Set Of 10 Reps 75lbs/20lbers
1 Set Of 8 Reps 85lbs/20lbers
1 Set Of 8 Reps 95lbs/25lbers

Flat Bench Flys
1 Set Of 10 Reps 20lbers
1 Set Of 10 Reps 20lbers
1 Set Of 20 Reps 20lbers

Flat Bench Press
1 Set Of 7 Reps 95lbs
1 Set Of 6 Reps 95lbs
1 Set Of 6 Reps 85lbs

Pullovers
1 Set Of 12 Reps 25lbs
1 Set Of 10 Reps 35lbs
1 Set Of 8 Reps 35lbs
1 Set Of 8 Reps 35lbs


Comments: I wasent using my regular weights today because my arms are still recovering from my riot bombing on saturday. Also my shoulders were still a bit sore too. The main reason also being that because I work out at home, and I just took my squat rack that I build back into the shop to add a few more features onto it. And because I only have an incline-decline bench without uprights, I use the squat rack for benching and shoulder exercises as well. So with out it sorta makes heavy lifting more difficult as well as dangerous. Iam hoping to have it finished soon though, cuz I really miss it! [img]/forum/images/graemlins/grin.gif[/img]