The Neverending BULK! (comments welcome)

[Frenchie]

[ QUOTE ]
***Bought some Vit C tabs today to combat this cold I can feel emerging.

Will be taking 4g/day

I see some people also take it post workout. If anyone reads this.. what is a good amount to take, and should I just have it with my PWO shake?
cheers

[/ QUOTE ]


Hi CatchAFire!!

Good luck with your goals!! [img]/forum/images/graemlins/cool.gif[/img]

It seems that you already had very successful bulks in the past so I'm pretty sure you'll end up meeting your goals in no time!! [img]/forum/images/graemlins/shocked.gif[/img] [img]/forum/images/graemlins/laugh.gif[/img]

Regarding your question on Vit. C, most people here take 3 grams of Vitamin C, spread out during the day. You could for instance take 1g for breakfast, 1g post-workout, and 1g before bed.

Are you taking along any other supplements (creatine, multi-vitamin...)?

[CatchAFire]

Hey Frenchie, thanks for the reply [img]/forum/images/graemlins/smile.gif[/img]
My current supplements involve :

multivitamin
vit C
creatine (plan to start loading tomorrow)
whey

I just got back from the gym and my workout looked something like this:

Chest

Dumbell bench
12 x 35lb
10 x 45lb
8 x 50lb

Incline dumbell bench SS w/ incline dumbell flies
10 x 35lb SS w/ 8 x 25lb
10 x 35lb SS w/ 6 x 25lb
10 x 35lb SS w/ 6 x 25lb

Straight arm pullovers SS w/ decline flies
35lb SS w/ 12 x 20lb
35lb SS w/ 12 x 20lb

Decline flies
10 x 20lb

Triceps

Incline close-grip bench on Smith machine
12 x 20kg
8 x 20kg
6 x 20kg

One arm underhand pulldowns
15 x 20lb

Dips
12 x 15kg -> 8 x bw
10 x 20kg -> 6 x bw

Weight: 63.5
Notes: I need to include those straight arm pullovers more. I breathed deeply each rep and really felt it in my serratus. I didn't count reps, just went for the burn

[AndrewWard]

WOAH! Hardcore workout man!

[CatchAFire]

cheers mate! [img]/forum/images/graemlins/laugh.gif[/img]

[AndrewWard]

Do you ever come down to Sydney CAF?

[CatchAFire]

Andrew, not alot... usually every Friday night I travel to Harold Park races, if you know where that is. I have some relos there though [img]/forum/images/graemlins/smile.gif[/img]

06/01/04

Back

Extra wide chins
8

Wide chins
8
6

Palms facing chins
8

One arm dumbell rows
12 x 50lb
12 x 50lb

Venom rows SS w/ pullovers
10 x 75lb SS w/ 10 x 40lb
10 x 85lb SS w/ 8 x 40lb
10 x 95lb SS w/ 8 x 40lb

Deadlifts
10 x 50kg
8 x 80kg
6 x 100kg

Biceps

Lying cable curls SS w/ dumbell preachers SS w/ Incline curls
12 x 25kg SS w/ 10 x 25lb SS w/ 8 x 20lb

Lying cable curls SS w/ dumbell preachers
10 x 30kg SS w/ 10 x 25lb

Cable curls
70lb -> 50lb -> 30lb ->20lb
70lb -> 50lb -> 30lb

Calves

Standing calf machine
12 x 220lb

Seated calf raises w/ dumbell (one leg at a time)
25 x 30lb
20 x 40lb
15 x 50lb

Seated calf raises
12 x 40lb -> 8 x 20lb

Abs

Roman chair crunches
15 x bw
15 x 20lb
15 x 20lb

Weight: 64.3kg
Notes: Fairly nice workout, I had a massive pump going on those cable stripsets. I also uses smaller plates for the first time on the deads and really taxed my legs.

[CatchAFire]

07/01/03

Traps & Forearms

Barbell shrugs
12 x 50kg
10 x 60kg
9 x 70kg
6 x 70kg

Calf raise shrugs
10 x 80lb
8 x 200lb
8 x 200lb

Forearms

Week 1 of "8 weeks to bigger forearms I"

Notes: Wow! Biggest pump in my forearms I've ever had. By the 6th set of reverse curls SS w/ hammers, I felt like crying, but I still had a massive strip set of EZ wrist curls ahead! I'm keeping this workout for the future...

[CatchAFire]

08/01/03

Shoulders

Push press
8 x 40kg
7 x 40kg
6 x 40kg

Dumbell press SS w/ barbell front raises
8 x 35lb SS w/ 8 x 30lb

Arnold press SS w/ barbell front raises
10 x 25lb SS w/ 8 x 30lb
9 x 25lb SS w/ 8 x 30lb

Bent dumbell laterals (one arm at a time)
10 x 10lb
10 x 10lb
10 x 10lb

Bent cable laterals
8 x 20lb -> 8 x 10lb

Seated cross cable laterals
12 x 10lb
12 x 10lb
12 x 10lb

Weight: 65.1 kg
Notes: I wanted to hit my rear delts hard today as I often neglect them, thinking that my back exercises such as rows will suffice. Also started the loading phase of my creatine today.

[CatchAFire]

09/01/03

LEGS!

Squats (below parallel)
12 x 60kg
10 x 70kg
8 x 75kg

SLDL (heels elevated)
10 x 60kg
8 x 60kg
8 x 60kg

Front squats (heels elevated, deep)
8 x 60kg
8 x 60kg
7 x 60kg
6 x 60kg
6 x 60kg

Hack sled (feet high) SS w/ Lying leg curls
12 x 60kg SS w/ 20 x 20kg
12 x 60kg SS w/ 18 x 20kg
12 x 60kg SS w/ 18 x 20kg

Calves

Standing calf raise
10 x 200lb + 10 sec of partials
8 x 200lb + 10 sec of partials
8 x 200lb + 10 sec of partials

Calf press on leg press (one foot at a time)
15 x 20kg
12 x 20kg
12 x 20kg

Seated calf raise
10 x level 4 -> 8 x level 2
12 x level 2

Standing calf raise SS w/ reverse calf raise
12 x 120lb SS w/ 100 x bw
12 x 120lb SS w/ 100 x bw
12 x 120lb SS w/ 100 x bw

Weight: 65.3kg
Notes: One of my best leg workouts. I have to stop doing front squats all the time as my quads aren't in proportion to my hamstrings... it is such a good lift though [img]/forum/images/graemlins/frown.gif[/img]

[CatchAFire]

13/01/04

Back

Deadlifts
10 x 60kg
6 x 90kg
5 x 100kg
3 x 105kg (new pb!)

Bent rows
12 x 50kg
10 x 52.5kg
8 x 52.5kg

Palms facing chins
10
8
7
5

Good mornings
12 x 20kg
10 x 30kg
10 x 35kg

Biceps

Concentration curls (one arm at a time)
12 x 25lb
11 x 25lb
11 x 25lb

Dumbell preacher curls (one arm at a time)
10 x 25lb -> 6 x 15lb
10 x 25lb -> 6 x 15lb

Close grip cable curls
12 x 45lb
10 x 45lb

Calves

Seated calf raises off block w/ dumbell (one leg at a time)
30 x 35lb
25 x 35lb

Standing calf raises
10 x 220lb + 10 sec partials
8 x 220lb + 10 sec partials
8 x 220lb -> 10 x 140lb

Weight: 66.1kg!
Notes: I was really happy with the deadlifts, and I did some good mornings for the first time in ages. Next week I may try the seated version as I felt it a bit in my hams standing.