Workout 4 - 26/02/2010
Full squat - 80kg - 12 / 90kg - 8 / 100kg - 4 +2
SLDL - 80kg - 12 /90kg 10 +2 / 100kg - 8 +2
Workout 1 - 28/02/2010
bench press - 55kg - 12 / 60kg - 8 / 75kg - 7 /85kg - 1 -2 +5kg
military press - 40kg - 12 / 50kg - 8 / 60kg - 1
tricep extension - 25kg - 12 / 30kg - 8 / 35kg - 6 / 40kg - 3
Good luck on the Bulk, how long of a bulk do you plan on doing?
Hope you are getting enough protein
Workout 2 - 02/03/2010
Deadlifts - 100kgs - 12 – +20kgs / 100kgs - 8 / 100kgs - 8 -8
shrugs - 70kgs - 12 – +5kgs / 75kgs 8 – +5kgs - /80kgs - 8
scrapped last set, forearms are too weak
I have ordered 100kgs includes another olympic barbell. Upped the
deadlifts in preparation for the extra weight, forearms suffered
because of it.
[quote]Papa Nick wrote:
Good luck on the Bulk, how long of a bulk do you plan on doing?
Hope you are getting enough protein[/quote]
Hi Nick & thanks. I would like to bulk until i get decent on the routine
i am doing. Hopefully it continues to progress. Hope i am getting enough
protein too, i eat alot and always make proper meals. This routine can be
hard at times, i find my forearms suffer the most, but they are getting stronger
thats the main thing.
Workout 3 - 04/03/2010
Pullups bw - 10 +1 / Pulldowns - 55kgs - 12 – +5kgs / 65kgs - 8 -3 +5kgs / 70kgs - 5 – +5kgs
BB rows - 60kgs - 9 -3 +10kgs - 60kgs - 8 – +5kgs / 65kgs - 6 +2
BB curls - 35kgs - 12 / 40kgs - 8 / 45kgs - 5
Workout 4 - 05/03/2010
Full squat - 80kg - 12 / 90kg - 8 / 100kg - 6 +2
SLDL - Trained on technique
Workout 4 will now be changed to
Full Squats
Calf raises
Good mornings
Hanging Leg raises
Change to workout 2
hanging leg raises replaced with db situps
Change to workout 1
seated press replaced with military press
Laternal raises inputted as exercise 3
Strength review of last three weeks
Comparing with last four workouts with
workout 1 - 10/02/2010
workout 2 - 11/02/2010
workout 3 - 12/02/2010
workout 4 - 13/02/2010
Workout 1 - 28/02/2010
bench press - 55kg - 12 / 60kg - 8 / 75kg - 7 +3 +5kg /85kg - 1
military press - 40kg - 12 / 50kg - 8 / 60kg - 1
tricep extension - 25kg - 12 – +5kg / 30kg - 8 +3 +5kg/ 35kg - 6 / 40kg - 3
Workout 2 - 02/03/2010
Deadlifts - 100kgs - 12 – +20kgs / 100kgs - 8 / 100kgs - 8 +2
shrugs - 70kgs - 12 – +10kgs / 75kgs 8 – +15kgs - /80kgs - 8 +2 +10kgs
Workout 3 - 04/03/2010
Pullups bw - 10 +2 / Pulldowns - 55kgs - 12 +5kgs / 65kgs - 8 +1 +5kgs / 70kgs - 5 +2 +10kgs
BB rows - 60kgs - 9 -1 +20kgs - 60kgs - 8 -2 +20kgs / 65kgs - 6 +15kgs
BB curls - 35kgs - 12 – +5kgs / 40kgs - 8 – +5kgs / 45kgs - 5 +2 +5kgs
Workout 4 - 05/03/2010
Full squat - 80kg - 12 – +10kgs / 90kg - 8 – +10kgs / 100kg - 6 – +15kgs
Of course its not spot on due to a few changes here and there or a scrap of an exericse. This
has been a good few weeks of training, unfortunately its hard to train everyday especially if
something comes up. Hopefully after monday i will have a productive few weeks of training. I noticed
a lot of weak points in the workouts so i have changed numberous exercises so the right balance
is incorporated over all four workouts whilst allowing the muscles to recovery when the turn around
is completed. Will not have my new 100 kgs for another few weeks as argos takes forever to deliver,
hopefully bt that time i will be repping over 100kgs for 20 for the deadlift and full squatting 100kg
for 12. fingers crossed i will make good gains, i am going to work with what i have gained last month
for awhile before i start putting on any weight on the exercises. Should be a good fruitful month 
[quote]ginger_spartan wrote:
Workout 4 will now be changed to
Full Squats
Calf raises
Good mornings
Hanging Leg raises
Change to workout 2
hanging leg raises replaced with db situps
Change to workout 1
seated press replaced with military press
Laternal raises inputted as exercise 3
[/quote]
Wouldn’t bother with good mornings
10 Feb to Now (bulking)
front flexed
front tensed
back
legs
I dont know what the poses are called so i apologise if i got it wrong, about to start workout 1 - 4 in earnet tonight with the changes i made, trying to maintain a steady flow of training everyday until my body needs rest. I still have to weight myself on trustworthy scales. On my to do list to make sure the scales i have is working fine.
Workout 1 - 08/03/2010
bench press - 60kg - 12 – +5kg / 70kg - 8 – +10kg / 80kg - 4 -3 +5kg / 90kg - 1 – +10kg
military press - 40kg - 12 / 50kg - 6 -2 / 60kg - – failed
lateral raises - 7.5kg - 9 / 5kg - 8 / 7.5kg - 5
tricep extension - 30kg - 12 – +5kg / 35kg - 8 – +5kg/ 40kg - 5 -1 +5kg
Workout 1 - 08/03/2010
bench press - 60kg - 12 – +5kg / 70kg - 8 – +10kg / 80kg - 4 -3 +5kg / 90kg - 1 – +10kg
military press - 40kg - 12 / 50kg - 6 -2 / 60kg - – failed
lateral raises - 7.5kg - 9 / 5kg - 8 / 7.5kg - 5
tricep extension - 30kg - 12 – +5kg / 35kg - 8 – +5kg/ 40kg - 5 -1 +5kg
Workout 2 - 11/03/2010
Deadlifts - 100kgs - 12 / 100kgs - 8 / 100kgs - 12 +4
shrugs - 70kgs - 12 – / 80kgs 8 – +5kgs - /85kgs - 6 -2 +5kg
decline situps - 5kgs - 12 / 7.5kgs - 8 / 10kgs - 6
Workout 3 - 11/03/2010
Pullups bw - 11 +1 / Pulldowns - 55kgs - 12 / 65kgs - 8 / 70kgs - 5
BB rows - 60kgs - 12 +3 - 65kgs - 8 – +5kgs / 65kgs - 6
BB curls - 35kgs - 12 / 40kgs - 8 / 45kgs - 6 +1
Workout 4 - 12/03/2010
Full squat - 80kg - 12 / 90kg - 8 / 100kg - 3 -3
calve raises - 100kg- 12 - 8 - 6
hanging leg raises bw - 15 / 15 / 15