Greg's bulking journal - Page 30 - ABCbodybuilding

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

Notices

Reply
 
Thread Tools
  #291  
Old 04-07-2010, 11:23 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

Body composition update.

I got bored and thought i'd compare back to when i first started lifting, at the docs today i got my bf% calculated and it is at 16.8%.

Comparisons
June 09 ----- April 10
weight: 136lbs now 172lbs +(36lbs)
BF%: 10% now 16.8% (+6.8%)
Chest: 37.25" now 40.8" (+3.55")
Waist: 31" now 35.1" (+4.1")
Biceps: 12.5" now 14.8" (+2.3")
Forearms: 10.4" now 11.4" (+1")
Thighs: 19.1" now 23.6" (+4.5")
Calves: 12.4" now 14.2" (+1.8")

My BF calculations were done using calipers and from those figures ive worked out my gains so far have been roughly 15.3lbs of fat and more importantly 20.7lbs of muscle.
Not the cleanest bulk by any means but im really pleased and if i can get back to 10-12% bf without losing muscle i'll weigh roughly 155-160lbs
__________________
Do or do not, there is no try.
Reply With Quote
  #292  
Old 04-08-2010, 02:45 AM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,544
Default

20 lbs of lean mass is awesome, don't stress the fat, you'll shed it when you are ready.
__________________

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
  #293  
Old 04-08-2010, 08:38 AM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

tbh the past 2-3 weeks i've lost some fat, my waist has dropped half an inch and my abs are nearly visible again. I lose fat really easily so im looking forward to my cut. I only intend to lose 10-15lbs over 2-3 months then i cant wait to bulk up again and try to reach 190 before cutting this time.
__________________
Do or do not, there is no try.
Reply With Quote
  #294  
Old 04-08-2010, 10:09 AM
Rectify's Avatar
Rectify Rectify is offline
Rectify is back? Kind of...? :O
Bantamweight
 
Join Date: Nov 2007
Location: England
Posts: 211
Default

Dayummm. :P

Nice job Greg, kind of makes me laugh when i read on other forums ''you will be lucky to gain even 1lb of muscle a month unless you take 'roids'' and then see people like you and Ellingham putting on double that, haha. Nice.

I'm in the opposite boat right now. Cutting from 175 to around 160-165, then slow bulking to 180ish hopefully by the end of the year. Then someday onto 200, some day!

Short term goals are the best appetiser though, what are yours? IE - When are you going to start your cut?

Also at that starting weight at your height, you sounded like you were pretty thin and you'd expect someone like that to be a hardgainer. You sure kicked that theory out of the window man.

You gonna be putting up before/after pics?
Reply With Quote
  #295  
Old 04-08-2010, 11:20 AM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

I dont have before pics that are useful as a comparison, i'll be doing progress pics of my cut though. I'm continuing to bulk for the next 3 weeks (when the 6th cycle of my workouts end, after that i'll be starting my cut. I've already planned my routines and diet so i can just concentrate on the next 4 weeks without any worry. I only intend to shed about 10-15lbs, i dont need to get down to 5% bf as it wouldnt be practical for me, so anywhere around the 8-10% mark would be nice before i bulk again.

I was very skinny when i started out, you could see my collarbones protruding, my arms were tiny and i had chicken legs. It used to embarass me, and the main reason i decided to start lifting was to change that and give myself something to work towards that would benefit my health and self esteem.
I used to be a hardgainer, i spent 6 months prior to an ACL tear in the gym but made very little progress then i found ABC and well the rest is history.
__________________
Do or do not, there is no try.

Last edited by Gregsimo; 04-08-2010 at 11:55 AM.
Reply With Quote
  #296  
Old 04-08-2010, 10:25 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

Day 59. non linear split.
Hypertrophy military. 04/08/2010

Seated military press
88x10
88x9
88x8x2

Seated Db OH press
35'sx8x2
35'sx7

Upright Rows
70x11
70x10x2

CGBP
132x9
132x8
132x8
132x7

Nice day today, not my best numbers for military but its my first workout doing them seated again so next week i'll hit better rep numbers. CGBP felt slightly weaker than normal but nothing major. deadlifts tomorrow are 50-50 depending on whether i feel pain in my knee.
__________________
Do or do not, there is no try.
Reply With Quote
  #297  
Old 04-09-2010, 10:33 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

Day 60. non linear split.
Deadlift. 04/09/2010

Deadlift
220x8
242x6
264x4

Wide grip pullups
BWx6
BWx5x3

DB Rows
55'sx9
55'sx8
50'sx9

Cable curls 21's
45lb
40lb
40lb

Concentration curls
25x10
25x8x2

bicep fascia stretch

nice workout today, dealdifts were solid, i concentrated on form and im hoping to hit top performance with improved form within the next 2 weeks so in 3 weeks time i'll attempt a new 1RM.
Today was the bicep blitz and it hurt. i hate 21's and i hate concentration curls, in my eyes all the more reason to use them for a shock to stimulate hypertrophy.
Tomorrow is speed bench then going for a walk as the weather is gonna be great.
__________________
Do or do not, there is no try.

Last edited by Gregsimo; 04-10-2010 at 02:13 PM.
Reply With Quote
  #298  
Old 04-10-2010, 02:17 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

Day 61. non linear split.
DE bench. 04/10/2010

Speed bench
88x3
99x3
99x3
110x3
121x3
132x3
132x3

Rear delt machine
50x13 drop to 35x5
50x12 drop to 35x5
50x12 drop to 35x5

Reverse curls w/ wrist curls
40x17/50x16
40x15/50x13
35x14/40x13

Speed bench felt wierd today, i wasnt as explosive as normal, most likely due to the ridiculous heat of the gym. Rear delts and the forearm work felt very good, nice burn going. Im off for a 5 mile walk now to enjoy the sunshine.
__________________
Do or do not, there is no try.
Reply With Quote
  #299  
Old 04-12-2010, 03:03 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

Day 63. non linear split
DE squat. 04/11/2010

DE squat
132x3x6 (45%)

Pullups/chins
BWx8 (wide grip)
BWx6 (wide grip)
BWx5 (shoudler width)
BWx5 (chinups)

Hanging leg raises
22lbx13
BWx13
BWx11

Ab crunch machine
60x14
60x13
50x15

Squats felt ok today. its my first time squatting in over a week and i took things easy, concentrated on explosiveness and made sure my knees tracked with my toes. No pain in my during or after the workout, which is a good sign. pullups were better than normal and ab work felt solid. Heavy bench tomorrow.
__________________
Do or do not, there is no try.
Reply With Quote
  #300  
Old 04-13-2010, 06:30 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

Day 64. non linear split
Heavy bench. 04/13/2010

Bench press
176x5 (equal PR)
165x5
165x4x2

Incline Db press
50x5
45x6x2

Dips
BWx13 (PR)
BWx7
BWx5

I felt weak on bench today. I only just got the 5th rep on the first set then strugged on each remaining set. I get the feeling im not eating enough.
Incline BB station was taken and had people queuing up for it so i did DB's instead. Dips felt good and BWx13 is a PR. Im determined to reach the 20 mark for BW dips by august.
Knee update - bit achy today after DE squats yesterday but not as bad as it has been. I will squat on thurs but im not going heavy or even close to failure, i may do occluded squats.
Just a question for the experienced guys. in the absence of squatting with full intensity i intend to do SLDL. But without placing any undue strain on my quadricep tendon what exercises can i do to stimulate strength and hypertrophy gains for my quads other than occluded squats or leg press? (leg press is a huge no no exercise according to my doc, while i recover). Im aware that alot of people hate leg extentions and while i feel they have their use for hypertrophy gains as an assistance exercise is their anyway to do them to adapt towards strength gains?
__________________
Do or do not, there is no try.
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 07:47 PM.


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