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#21
01-14-2004, 01:34 AM
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Re: The Neverending BULK! (comments welcome)
14/01/03
Shoulders Dumbell press 12 x 35lb Push press 8 x 40kg 6 x 40kg 7 x 40kg Dumbell front raises (one arm at a time) 12 x 15lb 12 x 15lb Cable side laterals 10 x 20lb -> 6 x 10lb 8 x 20lb -> 6 x 10lb One arm cross-cable laterals 12 x 10lb 12 x 10lb Forearms Behind the back wrist curls SS w/ dumbell holds 15 x 40lb SS w/ 10 sec x 75lb Farmers walk 30 sec w/ 75's 30 sec w/ 75's Preacher dumbell hammer curls 12 x 17lb 12 x 17lb 12 x 17lb Notes: A fairly rushed workout as I had to get to work but it was still productive. I really like those hammer curls on the preacher.
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[b]"Strong is the one whose steely drive and confidence move him to lift the bar. Powerful is the one who pushes the bar until it's fully extended overhead. Mighty is the one who then repeats the process - and first makes the bar heavier!" http://member.telpacific.com.au/bams/ron.jpg <font color="navy">YAAAEEEE BUUDDDYYY!!!!</font> |
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#22
01-16-2004, 08:33 PM
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Re: The Neverending BULK! (comments welcome)
16/01/04
LEGS Squats 12 x 60kg 8 x 70kg 6 x 80kg 6 x 80kg Close stance squats (hitting outer quads) 12 x 60kg (*** to heels) 10 x 60kg (*** to heels) Leg press 12 x 80kg (feet high) 12 x 120kg (feet close) 12 x 120kg Hack squat (feet high, toes out) 12 x 60kg 12 x 60kg 12 x 60kg Lying leg curl 20 x 25kg 12 x 30 kg -> 8 x 20kg 12 x 30kg Standing leg curl 10 x 20lb 10 x 20lb Calves Standing calf raise 12 x 120lb 10 x 220lb + 10 sec partials 10 x 220lb -> 12 x 120lb 12 x 120lb ( 3 sec pause at top and bottom of each rep) 12 x 120lb ( 3 sec pause at top and bottom of each rep) Leg press calf raise 15 x 40kg 12 x 60kg 12 x 60kg Abs Romain Chair crunches 15 x 20lb medicine ball -> 10 x bw 15 x 20lb medicine ball -> 10 x bw Weight:66.5 kg Notes: My squats are slowly going up again now that I have my form right and am going below parallel.
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[b]"Strong is the one whose steely drive and confidence move him to lift the bar. Powerful is the one who pushes the bar until it's fully extended overhead. Mighty is the one who then repeats the process - and first makes the bar heavier!" http://member.telpacific.com.au/bams/ron.jpg <font color="navy">YAAAEEEE BUUDDDYYY!!!!</font> |
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#23
01-17-2004, 06:45 PM
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Re: The Neverending BULK! (comments welcome)
you're doing the same amount (reps x wt) on squats as wide stance squats.
I bet you could up the weight a little on your squats. Excellent workout! You haven't left anything out.
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"You will never have THIS day again" Power with Discipline, Strength with Honor "Seeking the very best in ourselves means actively caring for the welfare of other human beings." Epictetus Workout Design I (split) Workout Design II |
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#24
01-17-2004, 10:34 PM
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Re: The Neverending BULK! (comments welcome)
IK, thanks for dropping by mate.
I have just reworked my form on the squats to ensure I'm going below parallel as I used to cheat a little. I'm hoping to up the tempo this week.. hopefully I can hit 100kg for reps within a few months..
__________________
[b]"Strong is the one whose steely drive and confidence move him to lift the bar. Powerful is the one who pushes the bar until it's fully extended overhead. Mighty is the one who then repeats the process - and first makes the bar heavier!" http://member.telpacific.com.au/bams/ron.jpg <font color="navy">YAAAEEEE BUUDDDYYY!!!!</font> |
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#25
01-18-2004, 12:57 AM
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Re: The Neverending BULK! (comments welcome)
Good luck! I'm glad someone actually watches and fixes thier form! Keep up the good work.
I'll be watching. (Think about that next time you squat. Somewhere, somehow. IK will know if you're cheating!)
__________________
"You will never have THIS day again" Power with Discipline, Strength with Honor "Seeking the very best in ourselves means actively caring for the welfare of other human beings." Epictetus Workout Design I (split) Workout Design II |
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#26
01-19-2004, 01:33 AM
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Re: The Neverending BULK! (comments welcome)
19/01/04
Chest Flat dumbell press 12 x 35lb 10 x 45lb 8 x 50lb 5 x 60lb Incline dumbell press SS w/ Incline flies 12 x 35lb SS w/ 10 x 20lb 10 x 45lb SS w/ 10 x 20lb 10 x 45lb SS w/ 10 x 20lb 8 x 45lb SS w/ 10 x 20lb Dips 10 x bw 8 x bw Cable crossovers 12 x 15kg 8 x 20kg -> 10 x 15kg -> 12 x 10kg 10 x 15kg -> 12 x 10kg Triceps Skull crushers SS w/ close grip bench 15 x 45lb SS w/ 12 x 45lb 12 x 55lb SS w/ 12 x 55lb 12 x 55lb SS w/ 12 x 55lb French press w/ dumbell 12 x 35lb 12 x 35lb Close grip pushdown SS w/ wide grip pushdown 12 x 40kg SS w/ 10 x 25kg 12 x 40kg SS w/ 10 x 25kg Weight:66.8kg Notes:Man my chest is fried. I'm pretty happy with myself putting up the 60s for 5 reps as that is a new pb for me.
__________________
[b]"Strong is the one whose steely drive and confidence move him to lift the bar. Powerful is the one who pushes the bar until it's fully extended overhead. Mighty is the one who then repeats the process - and first makes the bar heavier!" http://member.telpacific.com.au/bams/ron.jpg <font color="navy">YAAAEEEE BUUDDDYYY!!!!</font> |
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#27
01-20-2004, 02:40 AM
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Re: The Neverending BULK! (comments welcome)
20/01/04
Back Wide grip chins 10 8 6 Hands facing chins 8 DEADLIFTS 10 x 60kg 6 x 100kg 5 x 100kg 4 x 100kg Bent rows 10 x 50kg 8 x 55kg 6 x 55kg Seated cable row 12 x 60lb 12 x 80lb 12 x 80lb Good mornings 12 x 40kg 12 x 40kg 12 x 40kg Biceps High Incline dumbell curls 12 x 20lb 12 x 20lb -> 10 x 10lb 10 x 20lb -> 10 x 10lb EZ cable curls Psycho set! 4 x 30lb 4 x 40lb 4 x 50lb 3 x 50lb 2 x 60lb 2 x 70lb 1 x 80lb 2 x 70lb 2 x 60lb 3 x 50lb 4 x 40lb 4 x 30lb Close grip cable curls w/ 1.5 rep method 8 x 50lb Calves Standing calf raise (reverse calf raises between each set) 12 x 120lb 11 x 200lb 10 x 200lb Leg press calf raise (one leg at a time) 12 x 40kg 8 x 40kg Seated calf raise 12 x 50lb 12 x 50lb -> 8 x 30lb 12 x 40lb -> 10 x 20lb Abs Roman chair w/ 10kg medicine ball 10 -> 8 x bw 10 -> 8 x bw 10 Weight:66.8kg Notes:I expected the weight to go up a little over the weekend as I really shoved the food in. I liked that psycho set as a bit of a shock. I'm so close to rowing a plate a side.. man that day will be glorious [img]/forum/images/graemlins/smile.gif[/img]
__________________
[b]"Strong is the one whose steely drive and confidence move him to lift the bar. Powerful is the one who pushes the bar until it's fully extended overhead. Mighty is the one who then repeats the process - and first makes the bar heavier!" http://member.telpacific.com.au/bams/ron.jpg <font color="navy">YAAAEEEE BUUDDDYYY!!!!</font> |
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#28
01-23-2004, 03:03 AM
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Re: The Neverending BULK! (comments welcome)
23/01/04
LEGS!!! Squats 10 x 60kg 8 x 80kg 6 x 85kg 5 x 87.5kg 5 x 87.5kg (booyahh!) Feet touching squats (hitting outer quads, *** to heels) 10 x 60kg 10 x 60kg 10 x 60kg Hack squats (feet high) 15 x 55kg 12 x 55kg Leg extensions 12 x 70lb 12 x 40lb, 12 x 40lb (one leg at a time) Lying leg curl 15 x 25kg 8 x 40kg 10 x 35kg Dumbell SLDL's 12 x 40lb SS w/ 8 x 40lb lunges 12 x 40lb Calves Standing calf raise 12 x 100lb 10 x 200lb 6 x 300lb + 10 sec of partials Leg press calf raise SS w/ calf raises SS w/ reverse calf raises 15 x 40kg SS w/ 25 x bw (3 sec peaks) SS w/ 75 x bw Weight:67.5kg Notes: This workout dedicated to IronKnuckle [img]/forum/images/graemlins/smile.gif[/img]. You couldn't keep me out of the squat rack tonight. My lifts seem to be climbing each week..so does my weight. 70kg here I come!
__________________
[b]"Strong is the one whose steely drive and confidence move him to lift the bar. Powerful is the one who pushes the bar until it's fully extended overhead. Mighty is the one who then repeats the process - and first makes the bar heavier!" http://member.telpacific.com.au/bams/ron.jpg <font color="navy">YAAAEEEE BUUDDDYYY!!!!</font> |
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#29
01-29-2004, 08:00 PM
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Re: The Neverending BULK! (comments welcome)
30/01/04
Biceps & Triceps CG bench SS w/ dumbell curls 12 x 40kg SS w/ 12 x 25lb 12 x 40kg SS w/ 10 x 25lb 10 x 40kg SS w/ 10 x 25lb Incline skulls SS w/ Incline dumbell curls 12 x 55lb SS w/ 10 x 20lb 12 x 70lb SS w/ 9 x 20lb 10 x 70lb SS w/ 9 x 20lb Rope pushdowns SS w/ EZ cable curls 12 x 70lb SS w/ 12 x 50lb 12 x 60lb SS w/ 12 x 60lb Weight:67.5kg Notes: I took this week off due to some niggling injuries to my RC and elbow. Even though the elbow is still bugging me I went for a quick workout... don't think I should have done the skulls though. New split starts next week : Mon - Back & Abs Tues - Chest Wed - Calves & Forearms Thur - Legs & shoulders Fri - Bis & Tris I will also start the 8 weeks to bigger forearms II and 8 weeks to bigger calves programs!
__________________
[b]"Strong is the one whose steely drive and confidence move him to lift the bar. Powerful is the one who pushes the bar until it's fully extended overhead. Mighty is the one who then repeats the process - and first makes the bar heavier!" http://member.telpacific.com.au/bams/ron.jpg <font color="navy">YAAAEEEE BUUDDDYYY!!!!</font> |
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#30
02-03-2004, 06:03 AM
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Re: The Neverending BULK! (comments welcome)
03/02/04
Chest R/C warmup Incline barbell 8 x 50kg 8 x 50kg 6 x 55kg 5 x 55kg Flat Dumbell Flies 10 x 25lb 10 x 25lb 10 x 25lb Straight arm pullovers 15 x 35lb 10 x 40lb Cable cross overs 12 x 15kg 12 x 15kg Notes: I am stupid and went out drinking last night so I expect I lost some weight. I also got my timetable for Uni and realised how hard it will be to keep going to the gym. I'm sure I'll find a way though.
__________________
[b]"Strong is the one whose steely drive and confidence move him to lift the bar. Powerful is the one who pushes the bar until it's fully extended overhead. Mighty is the one who then repeats the process - and first makes the bar heavier!" http://member.telpacific.com.au/bams/ron.jpg <font color="navy">YAAAEEEE BUUDDDYYY!!!!</font> |
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