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  #11  
Old 08-23-2009, 02:53 PM
Gregsimo Gregsimo is offline
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Weight upon waking 150.8
Yesterdays macros - 397/242/143, 3876 cals

Todays workout was Chest, Shoulders and Tri's

Db Pullovers - 45*13, 50*11, 55*7

Incline smith press - 110*10, 99*9, 88*9

None peak flyes - 27.5's*13, 30's*10, 33's*7

Military Press - 65*10, 77*7, 88*5

BB Upright Rows - 60*12, 70*9, 80*7

Hammer bar press - 45*9, 50.5*6, 56*4

Dips - Bw*6, Bw*5

Comparing with last weeks workout i improved on everything, most importantly on military press, went from 9,6,4 to 10,7,5.
My biggest increases were on Db pullovers, none peak flyes and hammer bar presses. I also upped the weight on upright rows by 10lbs per set from last week and nearly hit 12, 10, 8. hoping to get that next time round.
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Last edited by Gregsimo; 08-23-2009 at 02:59 PM.
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  #12  
Old 08-24-2009, 03:16 PM
Gregsimo Gregsimo is offline
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Weight upon waking - 150.4lbs
Yesterdays macros - 3295cals, 341/226/109. I lowered the fat content in my diet as it was beginning to upset my stomach. still kept carbs at roughly 50% of my intake which im happy with.

Todays workout
Back, Bi's, forearms

bent over BB rows ----- 103*12, 114*9, 125*6 (managed to increase the weight each set and maintain good form, aiming for 13, 10, 8 next week with the same weights.

Cont grip deadlifts ----- 176*10, 176*8, 176*7 (beat my aim of 10, 8, 6) going to try 203.5 next week (finally about to break the 200 mark on my deadlift going for 10 reps.

Lat pulldowns ----- 110*10, 121*7, 132*5 with 20 second static hold after each set (massive improvement from last week)

EZ curls ----- 64.5*10, 70*8, 75.5*6 (managed higher weights on my 2nd +3rd sets for the same reps as last week (rep range aim was 12, 10, 8)

Incline Db hammer curls w/ incline curls ----- 30's*7, 25's*8, 20's*10 (no improvement on these this week, infact one rep less on my second set)

Reverse wrist curls ----- 25*10 RP 2, 25*9 RP 3, 25*7 RP 5 (found these a little bit easier this week, going to use rest pause until i am competant and comfortable with the exercise then do ascending sets.

wrist curls ----- 50*14, 50*11, 40*11 (decent improvement on these, past few weeks ive gone from 30lbs for 15 to 50 for 14 reps.

The workout felt good, especially my biceps and forearms, dead lifts are always good too! my only concern was that it took 1 hr 42 to complete (including warm up sets). im considering supersetting the wrist curls and reverse wrist curls for a greater pump (as if it wasnt bad enough) and to cut down on time.
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  #13  
Old 08-25-2009, 10:30 AM
Gregsimo Gregsimo is offline
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25th Aug
Weight upon waking - 151.6lbs
macros - 403/268/93, 3532 calories
Today is a rest day, and i need it, managed 9 hours of sleep last night and a nap yesterday so i should feel recovered enough for tomorrows leg workout.
Havent felt very well the past few days, i thought it was the fat content in my diet as i was eating 130+g per day, but ive figured it was the bread i was eating, recently tried eating granary bread instead of normal wholemeal. bad idea! feeling better now i have stopped eating it, might slowly up the fats again.
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  #14  
Old 08-26-2009, 07:44 PM
Gregsimo Gregsimo is offline
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27th Aug
Weight upon waking 151.2lbs
Yesterdays macros 3526, 266/235/138 (bit low on carbs as i lost out on 70g (no PWO shake)

Todays painful workout

Squats (close stance) ----- 209*10, 198*10, 190*10
I managed to hit my rep range targets even with increasing the weight from last week, so next week im going to up the weight again.

Leg extentions ----- 100*10, 90*10, 80*10. one drop set of 20% on each set. I managed 4 additional reps for the first set and 5 on the second and final set.

Calves (DC style) -----105*12 RP with (5 second negative, 15 second stretch per rep) I lowered the weight from last time as i couldnt lift powerful enough last time round to get a decent peak contraction, felt much better this week, also achieved a greater pump.
120*13 (3 second negative and 3 second stretch)

Lying hamstring curls ----- 50*9, 50*7, 40*8 (decided to lower my rep range on these to aim for strength, but still maintaining enough reps to stimulate decent hypertrophy.

Ab crunches ----- 3*F

Really happy with my leg workouts at the minute, my quads have grown tremendously (3" in 3 months) and my strength has doubled. My hamstrings are more defined and have increased considerably in size.
Still having trouble with calves but going to give DC a good 6 weeks more to see if i get any results from it.
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Last edited by Gregsimo; 09-02-2009 at 04:59 PM.
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  #15  
Old 08-27-2009, 10:08 PM
Gregsimo Gregsimo is offline
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28 Aug
Weight upon waking 151.4lbs
Yesterdays macros - 367/241/140, 3894 cals.

Traps and forearms day today.

Seated DB shrugs w/ cable static hold
- 50's*10 + 90lbs for 43secs, 50's*10 + 100lbs for 33secs, 50's*9 + 100lbs for 32secs

Smith machine behind back shrugs
- 165*12, 176*9, 198*6, 215*4 (Definately increasing the weight again next week, really suprised myself today with these)

Bent over laterals
- 22's*10, 25's*8, 27.5*7 first set really took it out of me

Reverse curls w/ Db hammer curls
- 50*9 and 22's*11, 40*10 and 22's*9, 40*10 and 20's*8, 35*11 and 15's*12
(huge increase from last week. Im starting to really like this superset)

BB wrist curls
- 50*13, 50*11, 40*12

Static holds
- 110 for 47.5 seconds.
my fingers are slipping off the bars before my forearms give out, might try using a BB rather than Db's next time.

Really enjoyed this workout, but need to look at my rear delts more, may incorporate a machine exercise for them when i change up my workouts in a couple of weeks.
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Last edited by Gregsimo; 08-27-2009 at 10:12 PM.
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  #16  
Old 08-30-2009, 04:29 PM
Gregsimo Gregsimo is offline
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30th Aug
Weight upon waking 152.8
Yesterdays macros - 355/210/113, 3321 cals

Chest, Shoulders and Tri's

Db Pullovers - 50*12, 55*7, 50*9

Incline smith press - 115.5*7, 99*8, 88*8. tried a heavier weight on my first set but overshot it (aim was 8-10 reps)

None peak flyes - 30's*10, 33's*7, 33's*5

Military Press - 66*10, 77*6, 88*5 (still not improving on this, any suggestions are welcome)

BB Upright Rows - 70*12, 70*10, 80*6

Hammer bar press - 45*10, 50.5*7, 56*5

Dips - Bw*8, Bw*6

Chest and triceps are improving steadily as are upright rows but my seated military press is not moving, and got worse this week. any suggestions to tackle this are welcome.
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  #17  
Old 08-30-2009, 09:43 PM
Gregsimo Gregsimo is offline
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ive had a very interesting evening tonight, ive just finished reading rippetoe's starting strength. considering im in my first 6 months of training i figured it could help. and im quite tempted to go back to basics so to speak. my strength is still poor on most lifts, although it is improving, the rate at which it could improve according to rippetoes program makes me too curious to ignore it.
After 3 months of lifting is it wise to step back and go to pure compound lifts only?
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  #18  
Old 08-31-2009, 03:42 PM
Gregsimo Gregsimo is offline
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31st Aug
Weight - 152.8 lbs

Todays workout
Back, Bi's, forearms

bent over BB rows ----- 103*12, 114*9, 125*7

deadlifts ----- 187*8, 176*8 (only did 2 sets as i am tapering down in preparation for the starting strength routine)

Lat pulldowns ----- 110*12, 121*8, 132*6 with 20 second static hold after each set

EZ curls ----- 64.5*10, 70*8, 75.5*6

Incline Db hammer curls w/ incline curls (removed from workout to reduce volume)

Reverse wrist curls w/ wrist curls ----- 25*12 / 50*12, 25*9 / 50*10, 25*8 / 40*10

I enjoyed the superset at the end and my forearms are still pumped now! i managed much better form and reps witht he reverse curls, most likely due to the fact that no pre-exhaust was done as i removed hammer curls from the routine.
Im going to finish my routine this week, with slightly less volume on each workout then next week im starting the rippetoe's starting strength routine and will be strictly sticking to it for around 3 months then i'll start re-introducing some isolation work especially for calves as the routine doesnt do anything taxing on the calves.
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  #19  
Old 09-02-2009, 07:10 PM
Gregsimo Gregsimo is offline
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2nd Sept
Weight upon waking 152.4lbs
Yesterdays macros 3460, 316/229/138


Squats
44x5x2
66x5
88x3
110x2

132x5x3 (work sets)

Due to changing my routine next week i decided to concentrate on form with squats. this was ridiculously easy but my form felt good, except that i dont have the flexibility to place the bar just above my rear delt for support. i had to use an extremely wide grip. going to work on this flexibility using a broom at home so that within a few weeks i can feel comfortable under the bar and push for a new PR each workout.

Leg extentions ----- 100*11 (PR), 90*10, 80*12.

Calf raises (DC style) -----90*12 ss (5 second negative, 15 second stretch per rep)
105*12 (3 second negative and 3 second stretch)

Lying hamstring curls ----- 50*12 (PR), 50*8, 40*8

Ab crunches ----- 3*F

Squats felt really good this week, using less weight i was able to concentrate on form, reading rippetoe starting strength has really helped with these. i think im going to miss doing calf raises and leg extentions, but in 3 months time i'll be re-introducing DC training for calves and hopefully doing sprints for cardio will prevent any calf atrophy over the coming weeks.
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  #20  
Old 09-03-2009, 11:59 AM
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Quote:
Originally Posted by Gregsimo View Post
i think im going to miss doing calf raises and leg extentions, but in 3 months time i'll be re-introducing DC training for calves and hopefully doing sprints for cardio will prevent any calf atrophy over the coming weeks.
Don't worry, your calfs can grow from squatting, plus you won't need leg extensions, your quads will be growing from setting new PR's in the squat.
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