Greg's bulking journal - Page 33 - ABCbodybuilding

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

Notices

Reply
 
Thread Tools
  #321  
Old 12-15-2010, 12:59 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

It's been 4 months but im back to lifting again. Work and life in general got in the way but now ive got set hours in work so i can fit in the gym easily. I've kept fit these past 4 months by going swimming once or twice a week.
My plan is to use Starting Strength for around 4-6 weeks, in that time im hoping to get my lifts back to where i had them and begin getting some size back. After that i'll be focusing on hypertrophy with a non linear split. Although i'll be replacing speed work with shocking workouts using supersets, drop sets, occlusion etc and occationally speed work upto 70% of 1RM. Nutrition wise i've got everything set, im hitting my target cals and macro ratio each day, its something i never really changed even while i wasnt lifting. (except the odd choc bar)

12/15/2010
Starting Strength Day 1

Squats
44x5x2
77x5
99x3
121x2
132x5x3

Bench Press
44x5x2
66x5
82.5x3
99x2
110x5x3

Deadlift
88x5x2
110x5
132x3
154x2
176x5x1

Nice easy stuff today, bar speed began to slow on squats and bench but Deads were ridiculously easy, im going to do 5kg increase on squats, 5kg on bench and 10Kg on Deads. Once they begin to feel heavy i'll do smaller increases, especially on bench press.

Bodyweight: 153.5lbs
Macros: 3750cals / 50c:30p:20f
__________________
Do or do not, there is no try.
Reply With Quote
  #322  
Old 12-15-2010, 02:50 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: 6,518
Default

Welcome back! Time to hit it hard, SS will work well.
__________________

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
  #323  
Old 12-16-2010, 04:38 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

12/16/2010
Starting Strength Workout 2

Squats
44x5x2
88x5
110x3
132x2
154x5x3

OH Press
44x5x2
55x5
66x2
77x5x3

Pendlay Rows
44x5x2
66x5
88x2
110x5x3

Went for a bigger increase on squats than planned as it just felt right. OH press and pendlay rows were good. Main thing im concentrating on is form and bar speed/explosiveness.

Bodyweight: 153.5lbs
Macros: 3800cals / 50/30/20
__________________
Do or do not, there is no try.
Reply With Quote
  #324  
Old 12-19-2010, 06:06 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

12/19/2010
SS Workout 3

Squats
44x5x2
88x5
121x3
143x2
165x5x3

Bench
44x5x2
66x5
88x3
110x2
121x5x3

Deadlift
88x5x2
132x5
154x3
176x2
198x5x1

Squats and Deads felt good today, squats are beginning to feel slightly heavy and the bar speed was quite slow on my last rep on the last 2 sets. DL's flew up like a feather. Bench press on the other hand felt heavy, weak and uncomfortable, i need to do some serious work around form, my setup is good but execution is poor.

Bodyweight: 153.8lbs
Macros: 4015cals / 50/30/20
more cals due to an increase to 7 meals a day
__________________
Do or do not, there is no try.
Reply With Quote
  #325  
Old 12-22-2010, 12:00 AM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

12/21/2010
SS Workout 4

OH press
44x5x2
55x5
66x3
77x2
82.5x5x3

Pendlay Rows
44x5x2
66x5
88x3
110x2
121x5x3

Dips
BWx7
BWx5
BWx3

Pullups
BWx5
BWx3

No squats today, my legs are fried from being on warehouse duty (dragging pallets of spuds that are 420kg up an incline) in work so it wasnt practical to attempt them today. Oh press felt nice, my form is now where it needs to be, Pendlay rows i absolutely love and im hoping to get back to my prev PR within a few weeks.

Bodyweight: 153.9lbs
Y/days Macros: 4620cal (went out for a meal and ate a lot of steak) / 40/40/20
__________________
Do or do not, there is no try.
Reply With Quote
  #326  
Old 12-24-2010, 08:39 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

12/24/2010
SS workout 5

Squats
44x5x2
88x5
132x3
154x2
176x5x3

Bench
44x5x2
66x5
88x3
110x2
127.5x5x3

Deadlift
88x5x2
132x5
165x3
198x2
220x5x1

Squats felt heavy and my bar speed was very slow on the last 2 reps of each set. Bnch felt more comfortable today as i concentrated more on pressing to the same point of reference on the ceiling and i made sure my lats were doing their job on the eccentric. DL's felt really good, beginning to feel heavier and i cant wait to start getting towards my old PR's.
2-3 more weeks of starting strength and then i'll swap over to a non linear split focusing on hypertrophy for a 6 week phase then 6 weeks on strength where i will aim to beat my old 1RM's by the end of the cycle.

Goals are to beat all my old 1RM lifts and get my bodyweight above 165lbs by March 31st.

Bodyweight: 154.2lbs
Y/days Macros: 3850cals / 50/30/20
__________________
Do or do not, there is no try.
Reply With Quote
  #327  
Old 12-27-2010, 03:20 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

12/27/2010
SS Workout 6

Squats
44x5x2
88x5
132x3
165x2
187x5x3

OH Press
44x5x2
55x5
66x3
77x2
88x5x3

Pendlay Rows
44x5x2
66x5
88x3
110x2
132x5x3

Dips
BWx9
BWx6
BWx4

Pullups
BWx7
BWx3

Squats felt very heavy today so increases will be smaller from the next workout, OH press and Rows felt very comfortable. Assistance work was routine.

Bodyweight: 154.5lbs
Y/days Macros: A lot! (no idea on exact figure, but definately over 4000)
__________________
Do or do not, there is no try.
Reply With Quote
  #328  
Old 12-29-2010, 10:48 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

12/29/2010
SS workout 7

Squats
44x5x2
88x5
132x3
165x2
192.5x5x3

Bench
44x5x2
66x5
88x3
110x2
132x5x3

Deadlift
88x5x2
132x5
176x3
209x2
231x5x3

Squats were very heavy, dont think i have much in the tank before i stall on these, i'm hoping when i start speed work that i can push towards my old PR. Bench press felt better than ever, ive adjusted my setup so that my feet are flatter on the floor (previously i had my legs really far back so my heels were off the ground), i felt more comfortable, my leg drive felt consistent and the weight flew up. DL felt amazing.

Bodyweight: 154.8lbs
Y/days Macros: 3920cals / 50/30/20
__________________
Do or do not, there is no try.
Reply With Quote
  #329  
Old 12-30-2010, 03:13 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

12/30/2010
Cardio + Abs day

Swimming baths were closed so i went to the gym.

Treadmill - 15 mins @ 6.5mph, 1 min sprints @ 10mph 30 seconds rest between x3

Roman chair leg raises
13, 11, 11, 10

Broom Twists
25x3

Standing calf raises
75x16
75x13
75x12
75x11

Cardio felt good, although i prefer swimming. Decided to throw in some calf work after abs just in preparation for when i begin training them directly on leg days. I'll be using occlusion and static holds and fascia stretches to try and induce growth as my calves are very stubborn. I've been pretty boring with Abs exercises since starting back so next Abs workout i'll mix it up with side crunches, decline situps and lying leg raises.
__________________
Do or do not, there is no try.
Reply With Quote
  #330  
Old 01-04-2011, 03:09 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

1/4/11
SS workout 8

Squats
44x5x2
88x5
132x3
176x2
198x5x2
198x3

OH press
44x5x2
60.5x5
71.5x3
82.5x2
93.5x4x1

Bad workout today, my diet has been shocking since NYE, i havent had much sleep and i worked 30 hours in 3 days so im pretty tired and i felt it during this workout. Felt ok until the working sets on squats but then i felt very rough and had to give up after the first set of OH press. Plan is to forget about this workout, eat better and get more sleep. I'll be back strong on thurs and will kill 198 on squats.
__________________
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 04:19 PM.


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