Greg's bulking journal - Page 7 - ABCbodybuilding

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

Notices

Reply
 
Thread Tools
  #61  
Old 10-02-2009, 12:43 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

Day 25
Weight 158.5lbs

Bench press
154x6
143x6x2

Dips
BWx10
BW+5kgx7
BW+10kgx4

Incline flyes
30'sx10
30'sx8
27.5'sx8

Standing shoulder press
88x4
77x6x2

Upright Rows
70x12x2
70x10

Tricep pushdowns (straight bar)
100x12
105.5x8
105.5x7

I enjoyed this workout but doing dips before standing press didnt feel good as my tris were giving out before my shoulders. Im tempted to move shoulders onto my back workouts earlier in the week so i can give them a bit more prioritization and do less on my back, possibly only deadlifts for that workout.
So monday would be:

Deadlifts, standing shoulder press, upright rows, BB curls, rev wrist curls w/ wrist curls

and thurs; Chins, shrugs, lat pulldowns, rev curls and wrist curls (or behind back wrist curls)

and friday; Bench press, flyes, dips, tricep pressdowns.

All exercises worked in that order.

Any suggestions to improve my workouts are welcome.
__________________
Do or do not, there is no try.

Last edited by Gregsimo; 10-02-2009 at 12:48 PM.
Reply With Quote
  #62  
Old 10-05-2009, 12:43 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

day 28
Weight 160.4lbs

Back, bis, forearms

Pendlay Rows
132x10
132x9
132x8

Deadlifts
132x5x2
203.5x3x1
231x5 (PR)

Lat pulldowns
110x13
121x9
132x6

BB curls
60x15
70x10
70x8

Reverse wrist curls w/ wrist curls
25x16/50x14
25x14/50x9
25x10/40x11

I was going to change my workouts to do shoulders today with deadlifts but im going to have to do that next week as my shoulders still have DOMS from friday. This workout felt very good, i hit a few PR's and got a great pump in my biceps and forearms. My old strength on all exersises is now back especially my arms; last weeks lifts were poor in comparison.
__________________
Do or do not, there is no try.

Last edited by Gregsimo; 10-05-2009 at 12:47 PM.
Reply With Quote
  #63  
Old 10-06-2009, 12:23 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

Day 29
Weight 159.8lbs

Legs

Squats
44x5
88x5
110x3
154x10

Leg extentions
110x12 (PR)
100x12
100x10 drop set 20% to 80x4

Standing calve raises (DC style)
90x12 (1,5,15 cadence)
1 minute rest
105x11 (1,3,3 cadence)

Lying hamstring curls
50x15 (PR)
50x11
50x9

I'm still taking things easy on squats until i am 100% sure my knee is recovered, had no pain today and it isnt aching so signs are good. The rest of my workout went really well, broke a couple of PR's and left the gym feeling very good, and unable to walk properly!
__________________
Do or do not, there is no try.
Reply With Quote
  #64  
Old 10-07-2009, 03:19 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

7th Sept ----- 7th Oct

height 5' 11''
Weight 11st 0lbs ---- 11st 4lbs (158.2lbs) (+4lbs 1oz)
Waist 32.6" ---- 33.1" (+0.5)
Chest 40.4" ---- 40.1" (-0.3)
Biceps 14.0" ---- 14.3" (+0.3)
Forearms 11.1" ---- 11.2" (+0.1)
Thighs 21.4" ---- 22" (+0.6)
Calves 13.0" ---- 13.2" (+0.2)

This month i gained 4lbs, but suffered some chest and lat atrophy, no idea why unless at the time i measured myself last month i was pumped up or something. my arms are still growing and so are my thighs at a very nice rate, if i can keep this up i'll have huge legs by next summer.
My only concern now is my waist size, i must be putting down some fat, although by looking in the mirror i can hardly tell and can still just see my abs. im not going to worry too much about this, the rest of my body is fairly lean and im putting on muscle so i'll worry about bf% when summer comes along.

Goals for this month:
  1. Gain another 4lbs atleast but as lean as possibly
  2. increase back and lat width
  3. improve strength on all core lifts, deads, squats, bench, OH press
  4. Stick with DC training for calves

Longer term goals:
  • Reach 180lbs by april
  • Squat over 240 by april
  • deadlift 280 by april
  • increase calve size to over 14" by feb
__________________
Do or do not, there is no try.
Reply With Quote
  #65  
Old 10-08-2009, 06:56 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

Day 31

Weight 159.2lbs

Back and forearms

Wide grip chins
BWx8
BWx7
BWx5
BWx4

Behind back smith machine shrugs
176x14
187x10
198x8

Rear delt machine
50x11
45x11x2

Reverse curls
40x15
40x12
40x11
40x10

No wrist curls today as during my warmup sets i got a very nasty twinge in my left wrist so i stopped there to be on the safe side.
Looking forward to tomorrow as im going for PR's on bench press and standing press.
__________________
Do or do not, there is no try.
Reply With Quote
  #66  
Old 10-09-2009, 12:43 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

Day 32

Weight 158.7lbs

Chest, Delts, Tri's

Bench Press
159.5x5x2 (PR)
159.5x4

Dips
BWx10
BW+5Kgx7
BW+10Kgx4

Incline flyes
30'sx10
30'sx7
27.5'sx8

Upright rows
80x9
70x10
70x8

Tricep pressdowns (straight bar)
105.5x14
105.5x9
105.5x7 (5+ 2RP)

This was a great workout, i hit my PR for bench press and im starting to feel more explosive on dips. im mixing things up next week by moving shoulders to monday and doing dips after the flyes rather than straight after bench to allow my stabiliser muscles to recover before doing dips. i did compound-compound-isolation the past couple of workouts to shock my chest.
__________________
Do or do not, there is no try.
Reply With Quote
  #67  
Old 10-09-2009, 03:31 PM
VeeKay VeeKay is offline
VeeKay should change his/her status!
Rookie
 
Join Date: Apr 2009
Posts: 139
Default

Good going, keep pumping!

I noticed, u & I have more or less the same body measurements & body weight.. however i'm a couple of inches shorter than u.. wats your diet like?
Reply With Quote
  #68  
Old 10-09-2009, 05:37 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

im eating 3500-3700 cals per day, on a 50/30/20 breakdown. i am very strict with my carbs, only eating sweet potatoes, oatmeal, brown rice and wholemeal bread. as for protein i eat steak twice a week, salmon or tuna everyday, whey, 3-6 eggs per day and cottage cheese. as for fats getting some from milk, olive oil, peanuts and eggs.

how is your diet and what sort of training scheme are you using at the min?
__________________
Do or do not, there is no try.
Reply With Quote
  #69  
Old 10-09-2009, 06:59 PM
Ellingham's Avatar
Ellingham Ellingham is offline
Ellingham is getting lean
Middleweight
 
Join Date: May 2009
Location: London
Posts: 681
Default

Quote:
Originally Posted by Gregsimo View Post
im eating 3500-3700 cals per day, on a 50/30/20 breakdown. i am very strict with my carbs, only eating sweet potatoes, oatmeal, brown rice and wholemeal bread. as for protein i eat steak twice a week, salmon or tuna everyday, whey, 3-6 eggs per day and cottage cheese. as for fats getting some from milk, olive oil, peanuts and eggs.

how is your diet and what sort of training scheme are you using at the min?
glad to see things are coming along nicely mate, good job you dont have to worry about the bf% winters basically here now
quick question what multi vits are you using at the minute because i need to pick some up
Reply With Quote
  #70  
Old 10-09-2009, 07:17 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

im using asda's own multivitamin A-Z its also got all the minerals like zinc magnesium etc in. holland and barretts vitamin C tabs, and i get my omega 3-6-9 caps from asda aswell.
have you started training yet or still waiting for the money to come through?
__________________
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 01:10 PM.


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