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  #11  
Old 04-26-2004, 10:12 AM
Kühn Kühn is offline
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Join Date: Jan 2003
Location: Saskatoon, Saskatchewan
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Default Re: Kühn\'s Journal Of Bulking

Thanks for all your comments so far guys. It feels good to be back at the gym, as something Syddles might just say

DOMS oWnZ mAh


[ QUOTE ]
like calories.. how many calories are you consuming on a day to day basis.

[/ QUOTE ]

I take in about 3750 - 4250 cals.
Do you guys think this is enough? Perhaps I should slowly increase it
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  #12  
Old 04-27-2004, 07:01 PM
Kühn Kühn is offline
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Default Re: Kühn\'s Journal Of Bulking

Here are some measurements I just currently took:

Measurements as of April 27, 2004

Right Arm Relaxed 11”
Left Arm Relaxed 11.5”
Right Arm Flexed 13”
Left Arm Flexed 12”
Right Forearm 11”
Left Forearm 10.5”
Chest 37.9”
Waist 30”
Hips 31”
Right Thigh 21.5”
Left Thigh 21.5”
Right Calf 13.5”
Left Calf 13.5”


Over my course of training, I am hitting to hit a 42" chest with 16" arms along 25" quads. Do you guys think this is all possible?

I didn't have a chance to do my leg workout today, the gym was closed since it had some sort of troubles there [img]/forum/images/graemlins/mad.gif[/img]
But tomorrow I will go and drive my legs into submission [img]/forum/images/graemlins/cool.gif[/img]
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  #13  
Old 04-28-2004, 02:07 PM
Kühn Kühn is offline
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Default Re: -- Ignite Your Soul -- Comments Welcome!!

Gym was closed again today [img]/forum/images/graemlins/mad.gif[/img] and was planning to do legs. But guess I am gonna have to do them on Saturday.
But here is my next workout for shoulders and traps that I am gonna try tomorrow. I took it from Appleman10's journal and am pumped to try it [img]/forum/images/graemlins/laugh.gif[/img] Reason I am changing around my schedule a bit is cause my tris and bis are still really sore from my workout on Monday, and don't want to kill them so delts and traps are gonna be the way. This sound alright?

Shoulders and Traps

Shoulders
Dumbell Shoulder Press

25lbs/12 reps
35lbs/12 reps
40lbs/10 reps
45lbs/8 reps
55lbs/3 reps
45lbs/8 reps
30lbs/10 reps

Upright Rows
bar(45)/12 reps
65lbs/10 reps
70lbs/8 reps
bar/8 reps


Front Raises
15lbs/8 reps(alternating)
20lbs/8 reps
20lbs/6 reps
15lbs/12 reps
15lbs/10 reps


Military press
bar/10 reps
65lbs/8 reps
75lbs/6 reps
bar/10 reps


Traps

Dumbell Shrugs
40lbs/10 reps
50lbs/10 reps
55lbs/10 reps
70lbs/8 reps
75lbs/8 reps
55lbs/8 reps
45lbs/10 reps


Cable Shrugs w/ rope
120lbs/10 reps
150lbs/10 reps
150lbs/10 reps
130lbs/8 reps
110lbs/6 reps
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  #14  
Old 04-28-2004, 03:15 PM
PurposeDriven26 PurposeDriven26 is offline
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Default Re: -- Ignite Your Soul -- Comments Welcome!!

Shoulder workout looks great. Like Syds said, you have an awesome base to work with. You have the potential to make some big time gains if you stick to it and take in enough calories. Don't ask me how many calories you should take in cause I have no idea. I'm on the other side of things where I have to limit cals.
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  #15  
Old 04-29-2004, 05:07 PM
Kühn Kühn is offline
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Default Re: -- Ignite Your Soul -- Comments Welcome!!

Woooo!!!
Just got back from the gym and slamming down my PW, and had an amazing pump for delts and traps [img]/forum/images/graemlins/laugh.gif[/img] Thank's Appleman10

Shoulders

<font color="blue"> Dumbell Shoulder Press </font>

15 lbs/12 reps
20 lbs/12 reps
25 lbs/10 reps
25 lbs/10 reps
20 lbs/8 reps
15 lbs/8 reps
30 lbs/10 reps

<font color="blue"> Upright Rows </font>
55 lbs/12 reps
65 lbs/10 reps
70 lbs/8 reps
65 lbs/to faliure
55 lbs/to faliure
45 lbs/to faliure
35 lbs/to faliure

<font color="blue"> Front Raises </font>
10 lbs/10 reps
15 lbs/8 reps
20 lbs/to faliure
15 lbs/to faliure
10 lbs/tofaliure

<font color="blue"> Military Press </font>
Pressed the bar to faliure to really hammer my delts [img]/forum/images/graemlins/laugh.gif[/img]


Traps

<font color="blue"> Dumbell Shrugs </font>

40 lbs/10 reps with 30 sec static hold
50 lbs/10 reps with 30 sec static hold
55 lbs/10 reps with 30 sec static hold
60 lbs/6 reps with 30 sec static hold
55 lbs/to faliure
45 lbs/to faliure
35 lbs/to faliure

<font color="blue"> Cable Shrugs </font>

3 Drop Sets Each To Faliure
150 lbs, 135 lbs, 120 lbs
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  #16  
Old 04-29-2004, 05:22 PM
Syddles Syddles is offline
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Default Re: -- Ignite Your Soul -- Comments Welcome!!

Wow. [img]/forum/images/graemlins/ooo.gif[/img] That's some crazy volume. [img]/forum/images/graemlins/cool.gif[/img]

And depending on how you do them, upright rows can either put emphasis on traps or more on the delts. Generally having your hands uber-close together, you'll hit the traps more. I wasn't sure if you knew that since you stuck them under delts. [img]/forum/images/graemlins/smile.gif[/img]
  #17  
Old 04-29-2004, 05:30 PM
Kühn Kühn is offline
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Default Re: -- Ignite Your Soul -- Comments Welcome!!

I had my hands about 4" apart. Not really that über close together.


Oh and I am so pumped also. I had a job interview on Tuesday, for a Biotechonoly company and today I got a phonecall saying I was on top of there list outta 56 people interviewed. All they had to do was check references [img]/forum/images/graemlins/laugh.gif[/img] I will find out tomorrow if I get the job [img]/forum/images/graemlins/laugh.gif[/img]

I am so happy right now, had a killer workout, came crusing home with the sunroof open and got this amazing phone call for a killer position that can turn into a career for me [img]/forum/images/graemlins/laugh.gif[/img]

I will stop rambling now...
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  #18  
Old 04-30-2004, 04:36 PM
Kühn Kühn is offline
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Default Re: -- Ignite Your Soul -- Comments Welcome!!

Just finshed my back/forearm workout, and can barely type cause my forearms are still pumped [img]/forum/images/graemlins/cool.gif[/img]
I started the 12 weeks Back Program

Back

<font color="blue"> Wide-Grip Pullups </font>

Each set was to failure, and 4 sets. On the 5th set, I emphazised the negative portion of the rep and took a 5 sec descent.

I know according to the 12 Week Back Program, it says barbell rows, but yesterday I did those and didnt' want to hit my traps two days in a row

<font color="blue"> T-Bar Deadlifts </font>

75 lbs/10 reps
90 lbs/8 reps
105 lbs/6 reps

<font color="blue"> Incline Bench Isolation Rows </font>

35 lbs/10 reps
20 lbs/10 reps

40 lbs/8 reps
25 lbs/8 reps

50 lbs/6 reps
35 lbs/6 reps

<font color="blue"> Wide-Grip Lat Pulldowns </font>

90 lbs/10 reps
70 lbs 15 sec conc. hold

100 lbs/8 reps
75 lbs 10 sec conc. hold

100 lbs/ 7 reps
75 lbs 10 sec conc. hold


Finshed up with a set of reverse push-ups to faliure. Everyone at the gym was looking at me like WTF. Then I put up a smug look, just wait in a few months, I will have you wanting to try them [img]/forum/images/graemlins/cool.gif[/img]

I got the exercise from Yu's journal:

[ QUOTE ]
Reverse pushups - 4 sets. I LOVE these, and they are NEVER used in any gym. Set up next to a smith machine. Place a chair away from the smith machine so that if you are sitting in the chair you are facing the bar. Now, set the bar to waist height and lay on your back on the floor beneath it. Place both feet on the chair and grab onto the bar with a overhand grip slightly wider than the shoulders. You will then stiffen your body so that your lower back and glutes are off the ground, you are essentially handing by your arms at this point as you are horizontal to the ground. You will then pull yourself up and touch your chest to the bar. See, just like a push up, but upside-down! Go to failure!

[/ QUOTE ]

Forearms

A giant superset of:
Front Wrirst Curls/Behind the Backwrist Curls/Cliffhangers

50 lbs/12 reps
50 lbs/12 reps
14 sec hold

50 lbs/12 reps
50 lbs/12 reps
10 sec hold

50 lbs/12 reps
50 lbs/12 reps
8 sec hold

Now I have a question, by T-Bar deadlift station at my gym isn't very anatomically correct for a short guy like me. Is there any varation on how I can perform this excerise?

And also 'bout the job. I got the phone call saying I all my references checks went well, they where all positive. But they still need to get ahold of one of them. So it is pushed back to Monday again [img]/forum/images/graemlins/frown.gif[/img] I still have good feelings though [img]/forum/images/graemlins/laugh.gif[/img]
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  #19  
Old 05-02-2004, 04:04 PM
Kühn Kühn is offline
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Default Re: -- Ignite Your Soul -- Comments Welcome!!

I weight myself this morning, so it has been a week and I went got upto 138 lbs [img]/forum/images/graemlins/shocked.gif[/img] [img]/forum/images/graemlins/crazy.gif[/img] [img]/forum/images/graemlins/grin.gif[/img] I believe it has to do with something with muscle memory, and I also took some pics

Front Relaxed


Front Double Bi


Rear Relaxed


Rear Double Bi


I will be posting my workout later today
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  #20  
Old 05-02-2004, 04:10 PM
Kühn Kühn is offline
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Heavyweight
 
Join Date: Jan 2003
Location: Saskatoon, Saskatchewan
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Default Re: -- Ignite Your Soul -- Comments Welcome!!

Oh, and I went home this weekend to visit my parents for my Mom's B-Day and took pictures of my dog. Decided to put 'em on here. He is a 3 year old pure breed german rottie and he weighs bout 135, just a bit under me [img]/forum/images/graemlins/crazy.gif[/img]


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