steves BULKING log -- 20LBS has come, now i want 20LBS more! - Page 23 - ABCbodybuilding

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  #221  
Old 08-25-2010, 04:45 AM
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Join Date: Sep 2004
Location: Canada
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Default Tuesday, August 24: Back and Biceps

Amazing workout tonight, probably the best i have had all month. Energy and intensity was through the roof. I had only 50 minutes to work out, but i definitely made the most of it tonight.

CG Pullups:
BW+35PoundsX8
BW+35PoundsX7
BW+25PoundsX7drop
BWX3

Supersetted these with some wide grip Lat Pulldowns:
60X10
60X8
60X8

Alternated that Superset with some low pulley reverse cable flys:
12.5X12
12.5X10
12.5X10

DB Rows:
50X12
50X10
50X8

Back Extensions:
2 Sets till failure, BW only

Standing BB Curls:
50X12
50X10
50X8

One arm DB Preacher Curls:
20X12
20X9
15X8

Deadlifts:
135X10 Stiff Legged
135X10
135X10
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  #222  
Old 08-27-2010, 03:54 AM
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Default Thursday, August 26: Legs!

Great workout today! My squat form was excellent and I really hammered my legs. I warmed up with 15 minutes on the bike and some stretching.

Squats:
135X10
185X10
195X8
205X6
215X4 drop
135X9

Leg Press (Hamstring emphasis, feet high and close together):
2 PlatesX10
2 PlatesX10
2 PlatesX10

Suoersetted these with some regular leg press:
2 PlatesX10
2 PlatesX10
2 PlatesX10

This superset really made me sweat, I'll definitely be doing it again!

Leg Curls:
40X12
60X10
80X8

Followed that up with a few calf raises and kettlebell swings. Overall, high energy levels and intensity. Can't wait till next leg day
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  #223  
Old 08-29-2010, 08:52 AM
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Default Saturday, August 28: Chest, Shoulders and Triceps

Flat DB Press:
60X12
65X7
50X10

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

Incline DB Flys:
27.5X12
35X7
27.5X9

Supersetted these with some Skull Crushers:
65X10
65X8
55X8

Supersetted the last two with some Close grip BP

Chest Press Machine: 3 Sets, concentrating on explosive reps.

French Press:
45X11
45X8
45X8

V-Grip Pushdowns:
45.5X10
50X7drop
35X4drop
25X4drop
15X7
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  #224  
Old 08-30-2010, 05:57 PM
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Default Sunday, August 29: Back and Biceps

Neutral grip Chins:
BW + 50 Pounds X6
BW + 50 Pounds X5
BW + 25 Pounds X6drop
BW X 4
BW + 25 Pounds X5
BW X 3

Supersetted the last three with some Widegrip Lat Pulldowns:
60X8
60X7
60X7

Bent over BB Row:
80X10
80X12
80X10

Standing BB Curl:
50X10
50X7drop
30X4
50X6drop
30X6

DB Preacher Curl
20X12
20X10
15X8

Rack Pulls
135X10
185X8
185X8

Pretty good workout, happy to be working with decent weights again on my chinups. I did notice my grip strength being an issue on the rack pulls, i will have to do more deadlifting
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  #225  
Old 09-01-2010, 05:03 AM
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Tuesday, August 31: Legs

Just a quick leg workout at home tonight, couldn't make it out to the gym before it closed.

Squats:
135X10
185X10
205X10
225X5
135X10

Did a few lunges, calf raises, and a ton of stretching after these. My short term goal is to pump out a full set of ten with 225, and i think I'm fairly close to getting there!
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  #226  
Old 09-03-2010, 05:36 AM
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Thursday, September 2: Arms

I am continuing to take it easy this week, just did a huge stripset for my arms tonight.

Skull Crushers:
70X10
65X10
60X10
55X10
50X10
45X10
45X10 One set of Close Grip BP After failure

Supersetted with Bicep Bomber EZ Barl Curls:
70X10
65X10
60X10
55X10
50X10
45X10
45X7,7,7 One set of 21's to finish it off.

Great little workout, i took 30 seconds between each superset which was just enough recovery time for me to crank out 10 on each set. Pretty fun to do things like this once in a while, the pump is unreal!
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  #227  
Old 09-05-2010, 05:36 AM
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Default Saturday, Sept 4: Chest and Shoulders

Still taking it easy with the workouts this week, but wanted to get out there and do something tonight so i did quick stripset type of workout on my chest/shoulders. Workout consisted of:

Flat DB Press:
65X9
60X8
55X7
50X8
45X7
40X8
35X8
32.5X7

Supersetted with Upright Cable Rows:
30X12
60X9
60X8
60X7
42.5X9
42.5X7
30X9
30X8

I kept my rest intervals between supersets very short so i could hit failure at around 8 reps for each one. Pretty fun little workout! I might do an easy back day and a few more days off before i start going hard for another month, we'll see.
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  #228  
Old 09-13-2010, 09:34 AM
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Friday, Sept. 10: Full Body

CG Chins:
BW +50lbs X5
BW +50lbs X4
BW +25lbs X6
BW +25lbs X4

Supersetted these with wide grip pullups and wide grip lat pulldowns in quick succession. Overall, about 5 sets of ~20 reps (100 reps or so) with these.

Next, did some benchpress

115X10
165X2
135X6
135X6
135X6

Next, did some medicine ball throws (quick plyometric catch and release) to finish off my chest.

After that i did some squats:
135X10
225X5
185X11
185X8
185X6

Next, did some arm work:
V-Grip Pushdowns: 4 sets or so
Cable Curls: 4 sets or so

Pretty fun workout, it was fun to do a bit of everything for once. I'll be doing strength till the end of september, then i will be shifting back over to a hypertrophy emphasis again and ramping up my diet. In my last month of hypertrophy training, i really nailed my diet and gained ~12 pounds of lean body mass. I'm hoping to keep my weight about the same this month, but aim for an additional 4 pounds in November hitting it hard.
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