steves BULKING log -- 20LBS has come, now i want 20LBS more! - Page 22 - ABCbodybuilding

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  #211  
Old 08-10-2010, 04:00 AM
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Monday, August 9: Chest

I ate some bad eggs on Friday night which put me in a calorie deficit all weekend. The good news is i only had to take one extra day off, and my appetite has almost fully returned. I had enough energy tonight to do my chest.

Decline DB Press:
50X10
55X10
55X10
Supersetted the last two sets with some DB Flies, also on decline.
20X10
20X10

Incline DB Press
35X8
35X8
35X8
Supersetted the last few sets with some incline DB Flies, mainly to stretch out my pecs (still a little sore from the austrian blitz 8 days ago!)

Machine Flies
60X10
70X10
70X10

My energy levels were pretty low still, but I'm happy i got out there and got a workout done.
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  #212  
Old 08-11-2010, 03:56 AM
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Default Tuesday, August 10: Back, Shoulders and Biceps

Better workout today, my appetite has fully returned and my energy & intensity levels were good.

CG Pullups:
BW +25 Pounds X8
BW +25 Pounds X7
BW +25 Pounds X6
BW +25 Pounds X5

Supersetted these with some super-wide grip pulldowns:
50X12
50X12
50X12
50X12

Kettlebell Deads:
70X20
70X20
70X20

Supersetted these with some kettlebell shrugs (They were closer than dumbbells )
40X12
40X12
40X12

Cable Rows:
120X10
120X8
105X10

DB Laterals:
12.5X10

Preacher Curls:
40X7,7,7
45X8
40X7

Supersetted these with some Upright Rows:
20X20
40X10

Alternating DB Curls, Rest on Contraction:
20X10
20X8

Slow Concentration Curls:
15X8, 10X8

Pretty decent workout, it was nice to get back into weighted chins. Can't wait till I'm back using some serious weight for those.
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  #213  
Old 08-12-2010, 03:08 AM
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Default Wednesday, August 11: Legs & Triceps

Started out with the spinbike and some hip mobility dynamic stretching.

Squats:
135X10
185X7
155X10
165X10
135X10

Hack Squats:
1 Set, 2 Plates

Walking Lunges: 25 Dumbbells in hand, 2 Sets.

Skull Crushers SS Close Grip BP
35X15,15
45X12,12
50X10,10

Decline DB Triceps Extension
25X6
17.5X8

Overall a good workout, my squats were great and my energy levels were high. I did some sprints in between different exercises as well, which was great on my mushy legs following my squats.
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  #214  
Old 08-15-2010, 06:53 AM
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Friday August 13: Chest and Delts

Decline Bench:
135X6
125X6
115X6

Supersetted the bench with some upright rows:
50X12
50X12
50X12drop
25x6

Flat DB Press:
45X7
40X6
35X10

Supersetted these with some DB Flys
12.5X7
12.5X7
12.5X7

DB Laterals:
12.5X10
12.5X10
12.5X10

Followed this with some Anterior Cable raises (supinated grip) to stretch out my upper pecs; i finished the workout off with some medicine ball throws. Overall a decent workout, strength is slowly returning.
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  #215  
Old 08-15-2010, 06:59 AM
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Default Saturday August 14: Back and Biceps

Weighted Chins:
BW+25X8
BW+25X5
BW+25X3

Supersetted those with some Superwide Lat Pulldowns:
60X12
60X12
60X12

Deadlifts:
70x20 (Warmup with kettlebell)
135X7
135X10
135X10

Bent over BB Rows:
50x12
70x12
70X10

Supersetted those with some Leg swings off the end of a bench.

Preacher DB Curls (Alternating arms, no rest):
25X14,14
25X9,9
25X6,6
15x8,8

Cable Rows (Wider Grip):
80X10
80X10
80X8

Supersetted these with some reverse DB Flys:
12.5x8
12.5x8

Pretty decent workout, although i felt that i could of hit my lats/biceps harder. My upper back and traps were fried though.
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  #216  
Old 08-17-2010, 04:16 AM
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Default Monday, August 16: Arms and Legs

SkullCrushers
45X12
55X10
55X9
45X10

Supersetted those with some standing BB Curls
45X12
55X12
55X10
45X12

French Presses
40x12
40x10
40x10
40x8

Supersetted those with some One arm DB Curls supported off a high incline bench
17.5X12
17.5X10
17.5X8
15X12

Squats
135X10
135X10
135X10

I played around with a safety squat bar on these and hated it, I think because it changed the center of balance during my squat motion. I don't think I'll use it again, I'm fine with the regular olympic bar i was just curious what it would be like.

Walking Lunges
35LB DB's for 2 Lengths

Pretty decent workout overall, i felt great with a day off yesterday. Energy and intensity levels were high
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  #217  
Old 08-18-2010, 04:33 AM
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Default Tuesday, August 17: Chest and Shoulders

Flat DB Press:
50X12
60X10
60X4

Supersetted these with some Upright Rows:
50X12
60X10
60X10

Decline DB Press:
50X8
50x6
50x7

Incline DB Flys:
20X15
20X15
20X15

Bent over Reverse Cable Flys:
12.5X12
12.5X12
12.5X10, dropset to failure

Pretty solid workout, i fried my chest and had plenty of energy. Felt like i could of done alot more today, the workout only took 40 minutes and i had alot of energy to burn. Might consider revising my split so i have more to do on this day.
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  #218  
Old 08-21-2010, 03:45 AM
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Default Friday, August 20: Back and Arms

CG Chins:
BW+30X7
BW+30X6
BW+25X7

Supersetted these with some Widegrip Lat Pulldowns:
60x10
60x10
60x10

Bent over Barbell Rows:
70X12
70X12
70X12

Supersetted these with some Reverse Cable Flys:
12.5X12
12.5X12
12.5X10

Skull Crushers Supersetted with CG Bench:
50X12, X12
50X8, X8
50X8, X8

Alternated these with some Standing BB Curls:
50X12
50X12
50X10

Dumbbell Preacher Curls:
20X12
20X10
15X10

Supersetted these with some French Presses:
45X12
45X9
45X8

V-Grip Pushdowns:
25X12
35X10

Great workout tonight.
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  #219  
Old 08-23-2010, 04:05 AM
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Default Sunday, August 22: Legs

Ran for a bit & spent a little time on the spinbike, then stretched out my hips and legs.

Squats:
135X10
175X10
185X10
155X10

Hamstring Curls:
50X12
60X10
50X10

Walking Lunges:
30LB Dumbbells X 3 Lengths till failure

Also mixed in some kettlebell swings and sprints between sets. Great workout overall, by squatting with my feet close together i have alleviated a lot of my hip pain. I am getting more flexible, so i can still go as deep with the closer stance.
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  #220  
Old 08-24-2010, 04:40 AM
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Default Monday, August 23: Chest and Triceps

Flat DB Press:
40X12
60X8
60X5
55X5

Supersetted these with some upright rows:
60X12
60X8
60X8
60X7

Flat DB Flys:
25X12
25X12
25X12

Supersetted these with some L-Laterals:
25X6
15X10
15X10

Flat DB Triceps Extension:
15X15

Skull Crushers
60X10
60X8
50X7

Supersetted the last two with CG Bench:
60X7
50X5

French Press:
45X9
45X7

V-Grip Pushdowns:
42.5X10
42.5X9

Followed this up with a set of pushups with my feet up, and then did some work on the cable crossover to try and activate my inner upper chest fibers.
3 Sets, varying degrees. 1 Final set done incline off an exercise ball.

Great workout, my chest and triceps were really pumped after this one. Looking forward to back and biceps next!
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