Greg's bulking journal - Page 27 - ABCbodybuilding

Go Back   ABCbodybuilding > Iron, Metal, & Steel!! > Online Training Journal

Notices

Reply
 
Thread Tools
  #261  
Old 03-13-2010, 08:08 PM
WorkoutMchne WorkoutMchne is offline
WorkoutMchne is Getting Stronger Everyday
Middleweight
 
Join Date: Oct 2009
Location: Tallahssee, FL.
Posts: 679
Default

Hey man, just wanted to drop by real quick and say great job on the deadlifts, congratulations on the PR, and pretty much just a tremendous effort overall on this program. I have a few comments after watching your deadlift video, but don't have much time right now, but they aren't that important, the main thing is you are absolutely tearing it up.
__________________
Mike Zourdos, Ph.D., CSCS
Assistant Professor
Exercise Science
Florida Atlantic University
USAPL Raw Lifter
Reply With Quote
  #262  
Old 03-13-2010, 08:09 PM
Ellingham's Avatar
Ellingham Ellingham is offline
Ellingham is getting lean
Middleweight
 
Join Date: May 2009
Location: London
Posts: 681
Default

Av that mate, av that
Reply With Quote
  #263  
Old 03-15-2010, 03:41 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

Day 35. non linear split
DE squats. 03/15/2010

DE Squats
132x3x4 (50% of 1RM)
143x3x4 (55%)

Pullups/chinups
wide grip: BWx8, BWx6
Shoulder width: BWx4
Chinups: BWx4

Cardio
10 mins treadmill, 3% incline @ 4.2mph
5 mins treadmill, 3% incline @ 6.0mph

My concentration on DE squats was great today, I hit my peak on the 6th set so the 7th and 8th werent as explosive as hoped, but my rep speed has dramatically improved over the last 5 weeks.
__________________
Do or do not, there is no try.

Last edited by Gregsimo; 03-15-2010 at 03:52 PM.
Reply With Quote
  #264  
Old 03-16-2010, 08:44 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

Day 36. non linear split
Heavy bench. 03/16/2010

Bench Press
176x4
176x3
181.5x2
170.5x4

Incline press
121x5
110x7x2

Dips
BWx10
BWx9
BWx7

Nice workout today, bench felt explosive and i equalled my PR for 4 reps. Lowered the weight on the 4th set to go for higher reps. next week is 5-3-1, and i cant wait to attempt over 200 for the first time.
Incline was good again, more explosive on this now and i got an extra rep on the 3rd set than last time round.
Dips felt weak as i havent done them for 2 weeks now but i was happy hitting double figures and more happy that i am now pain free in my shoulder.
weighing in at ~173-175lbs.
__________________
Do or do not, there is no try.
Reply With Quote
  #265  
Old 03-18-2010, 01:21 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

Day 38. non linear split.
Heavy squat. 03/18/2010

Squats
236.5x5
247.5x3
264x1 (all sets a PR)
http://www.youtube.com/watch?v=kqdIkUWhQfc

SLDL
99x12
110x10
132x8x2

Leg Extentions
110x11
100x10x2

Occluded standing calf raises
60x19
45x14
45x9
45x8
45x6

DE Deads
132x3x4 (~40% of 1RM)

Great workout today, i hit my 1RM with ease again and im quite happy to go to 275 in 2 cycles time and destroy it. I've incorporated SLDL again for more hamstring work and went light to get the feel for them again. Calves were a killer, i love the pump but im going to hate the DOMS tomorrow.
I also did 4 sets of speed work with ~40% of 1RM on DL's today, main emphasis was on form and learning to drive the weight using my heels better, these were nice and fast and im looking forward to improving my form on the higher weights.
Standing Military press tomorrow.
__________________
Do or do not, there is no try.
Reply With Quote
  #266  
Old 03-18-2010, 04:46 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,549
Default

Nice work Gregsimo. It is awesome to watch your progress.
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
Reply With Quote
  #267  
Old 03-19-2010, 01:30 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

Day 39. non linear split
Heavy OH press. 03/19/2010

Standing OH press
110x5x3 (equal PR)

Upright Rows
70x11
70x10
70x9
60x10

CGBP
132x11
132x9
132x8

Nice solid workout today, i was disappointed not to hit 6 on my first rep of OH press and struggled to hit 5 on the 3rd set but it went up and im confident to hit more reps or weight next time. Upright rows felt amazing today, great pump going and CGBP went as planned and no pain in my shoulder which is the main thing.
Its the highlight of the week tomorrow. Deadlifts.
__________________
Do or do not, there is no try.
Reply With Quote
  #268  
Old 03-20-2010, 11:12 AM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

Quote:
Originally Posted by Gregsimo View Post
Longer term goals:
  • Reach 180lbs by april
  • Squat over 240 by april
  • deadlift 280 by april
  • increase calve size to over 14" by feb
I've just looked back over my journal for some motivation and see how far ive come. I set these goals back in October 2009.
I am squatting over 240 easily
I am Deadlifting over 280
My calves are over 14" but a month later than planned.
Only thing i havent achieved is 180 lbs in BW. I'm currently 173-175 ish.
After todays workout im going to set myself some more goals to hit.
__________________
Do or do not, there is no try.
Reply With Quote
  #269  
Old 03-20-2010, 05:16 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

Day 40. non linear split
Deadlift. 03/20/2010

Deadlift
275x4x2 (PR)
259.5x5

Pendlay Row
143x8
143x7x2

BB curls
70x12
70x9
60x10

Reverse wrist curls w/ wrist curls
30x14/40x17
25x15/40x13
25x13/40x11

Deadlifts felt very tough today, i attempted to correct a few issues in my form and as a result i felt out of my comfort zone. On the warmups my form looked spot on but as the weight got heavier i stuggled to maintain it. The weight still went up for a PR so im still happy with the workout, just need to get some liquid chalk and start wearing a belt as my grip and ability to hold isometric contraction of my abs and spinal erectors is becoming tough work.
Pendlay rows were spot on as were curls, and that forearm superset made me look huge, i said last time round was a huge pump but it had nothing on today, i had to wait 20 minutes before i could grip properly!
6 week review of this WM split coming up later.
__________________
Do or do not, there is no try.
Reply With Quote
  #270  
Old 03-20-2010, 07:04 PM
WorkoutMchne WorkoutMchne is offline
WorkoutMchne is Getting Stronger Everyday
Middleweight
 
Join Date: Oct 2009
Location: Tallahssee, FL.
Posts: 679
Default

Quote:
Originally Posted by Gregsimo View Post
Deadlifts felt very tough today, i attempted to correct a few issues in my form and as a result i felt out of my comfort zone. On the warmups my form looked spot on but as the weight got heavier i stuggled to maintain it. The weight still went up for a PR so im still happy with the workout, just need to get some liquid chalk and start wearing a belt as my grip and ability to hold isometric contraction of my abs and spinal erectors is becoming tough work.
6 week review of this WM split coming up later.
Dude, I'm very impressed. Anytime you switch something (even if its for the better) it is always tough to get a feel for it as your motor patterns are still used to the old way, and you still hit a PR, nice work and it will only continue to get better. Liquid chalk sucks, can you just sneak some chalk into your gym? Bring a towel and always put the chalk on over the towel and then fold up the towel so nobody sees it. Anyway, nice work and I look forward to your comments, both positive and negative.
__________________
Mike Zourdos, Ph.D., CSCS
Assistant Professor
Exercise Science
Florida Atlantic University
USAPL Raw Lifter
Reply With Quote
Reply

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 02:45 AM.


Powered by vBulletin® Version 3.7.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.