Bulking in the life of a junior!

[macker16]

UTTER BRUTALITY!

Today i ate perfectly and i put myself into the mind frame that i would reward my good eating with my most brutal workout ever this year.

Went a little something like this:

Squat:
60kg x 20 ..yep brought the weight down and will build up again.

Vertical Leg Press:
Approx 5 sets with a peaking set of 160kg for about 6 reps.

Lunges:
48kg up and back the gym 4 times.

By this time my legs were absolutely gone!! But i pushed on and did my calves quick and brutally:

Machine Calf extensions:
96 x 75reps. :
Been doing a knew calf approach where i put it on a solid weight and get to 75 reps as quick as i can with a rest/pause style.

Dead lifts:
122.5kg x 15

Bench press:
72.5kg x 10,8,7.


By the end of this workout i was completely wasted. Loved it. Cant wait for the DOMS

[macker16]

Wasnt the quickest workout ever... But i lifted some heavy weights.

Squat:
62.5kg x 20

Dead lift:
125kg x 15

Before my bench press i did my 1 rep max for flat bench. A new high - 92.5kg!

Incline Bench press:
67.5kg x 8
60kg x 9,8

[macker16]

first 5x5 workout.

Squat:
40kg x 5,5,5,5,5

Overhead press:
15kg x 5,5,5,5,5

Deadlift:
50kg x 5


These were my starting weights. Felt good to train light with strict form. Hit my shoulders at the end of the workout then went home. Im liking my rear delt training.

[arian11]

Originally Posted by macker16

Really want to bring up my biceps and calfs. Any advice would be great. Would working them out three times a week be too much?

Yes, more frequency will do the job. There are some great articles in the Journal section of the site. Good programs for building calves and biceps.

[macker16]

Squat:
37.5kg x 5,5,5,5,5

Bench press:
40kg x 5,5,5,5,5

Barbell rows:
22.5kg x 5,5,5,5,5

[macker16]

Squat:
40kg x 5,5,5,5,5

Overhead press:
17.5kg x 5,5,5,5,5

Deadlifts:
50kg x5,5,5,5,5

[macker16]

Squat:
45kg - 5,5,5,5,5

Bench press:
45kg - 5,5,5,5,5

Barbell rows:
25kg - 5,5,5,5,5

[macker16]

Squat:
47.5kg x 5,5,5,5,5

Overhead presses:
22.5kg x 5,5,5,5,5

Deadlifts:
55kg x 5

[macker16]

Squat:
65kg - 5,5,5,5,5

Bench press:
57.5kg - 5,5,5,5,5

Barbell rows:
40kg - 5,5,5,5,5

Havnt posted my 5x5 training for a while. Its all going sweet, everything is still feeling light. Il post tonights workout with my dead lift weight and shoulder press.

[macker16]

5x5
Once again been slack on my training posts. Will try and be more consistent from now on. Getting into heavier territory now which is what ive been looking forward to. Attacking these weights as hard as i can. Squats kick off every single training I do and have grown to love them.

Squat:
80kg - 5,5,5,5,5

Bench press (Incline):
65kg - 5,5,5,5,5

Barbell rows:
52.5kg - 5,5,5,5,5

Then hammered biceps/triceps to finish. Wasnt really anything different from how i usually attack them. Did some dips and skull crushers for triceps. Pull up and different curls for biceps. Probably did fewer sets than I usually do but took shorter rests between sets. Have pulled up quite stiff especially through the triceps