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  #21  
Old 01-14-2004, 02:34 AM
CatchAFire CatchAFire is offline
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Default 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.
__________________
[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!"

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<font color="navy">YAAAEEEE BUUDDDYYY!!!!</font>
  #22  
Old 01-16-2004, 09:33 PM
CatchAFire CatchAFire is offline
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Default 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 -&gt; 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 -&gt; 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 -&gt; 10 x bw
15 x 20lb medicine ball -&gt; 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.
__________________
[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>
  #23  
Old 01-17-2004, 07:45 PM
IronKnuckle IronKnuckle is offline
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Default 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.
__________________
"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)
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  #24  
Old 01-17-2004, 11:34 PM
CatchAFire CatchAFire is offline
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Default 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>
  #25  
Old 01-18-2004, 01:57 AM
IronKnuckle IronKnuckle is offline
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Default 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
  #26  
Old 01-19-2004, 02:33 AM
CatchAFire CatchAFire is offline
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Default 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 -&gt; 10 x 15kg -&gt; 12 x 10kg
10 x 15kg -&gt; 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>
  #27  
Old 01-20-2004, 03:40 AM
CatchAFire CatchAFire is offline
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Default 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 -&gt; 10 x 10lb
10 x 20lb -&gt; 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 -&gt; 8 x 30lb
12 x 40lb -&gt; 10 x 20lb

Abs

Roman chair w/ 10kg medicine ball
10 -&gt; 8 x bw
10 -&gt; 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>
  #28  
Old 01-23-2004, 04:03 AM
CatchAFire CatchAFire is offline
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Default 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>
  #29  
Old 01-29-2004, 09:00 PM
CatchAFire CatchAFire is offline
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Default Re: The Neverending BULK! (comments welcome)

30/01/04

Biceps &amp; 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 &amp; Abs
Tues - Chest
Wed - Calves &amp; Forearms
Thur - Legs &amp; shoulders
Fri - Bis &amp; 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>
  #30  
Old 02-03-2004, 07:03 AM
CatchAFire CatchAFire is offline
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Default 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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