Papa's Time to Bulk

Training Training Logs
41

Day 1 Week 5

Legs, Back Bi’s

Warm up:
Body weight squats - 15
Deadlifts - 135x8

Work Out:
Deadlifts - 3 sets 6x275,5x275,5x275
Leg press - 3 sets 8x440,7x445,7x445 (Hurting good, didnt think I could go up on that last set)
Leg curls - 3 sets 8x160,8x160,8x160 (machine)
BB T Rows - 3 sets 8x165,7x167.5,6x170
BB curls - 3 sets 8x95,7x100,6x100
Seated curls - 3 sets 8x40’s,7x40’s,6x45’s
Calf raises - 3 sets 12x215,12x215,12x215

Lower back still failing on the deadlifts, everything else was really good.

42

Day 2 Week 5

Chest, Shoulders, Tri’s

Warm up:
Push Ups - 15
Incline Bench DB - 10x50’s

Work Out:
Incline Bench DB - 3 Sets 8x85’s, 8x85’s, 6x85’s
Decline Fly’s - 3 Sets 8x60’s, 7x60’s, 6x60’s
Standing Press - 3 Sets 8x115 , 6x115 , 6x120
Upright Rows - 3 Sets 7x115 , 7x115 , 7x115
Tri Extention - 3 Sets 8x#16+15 lbs, 8x#16+25 lbs, 8x#16+25 lbs
Tri Press Down - 3 Sets 8x#15 lbs, 8x#16, 8x#16

43

Week 5 Day 3

Legs, back, Bi’s

Warm up:
Body Weight Squats - 15

Work Out:
Lunges DB - 3 Sets, 8x50’s, 7x55’s, 7x60’s
Roman Dead Lifts - 3 Sets, 8x215, 7x225, 6x235
Weighted Pullups - 3 Sets, 8x35, 7x35, 7x40
Machine Rows - 3 Sets, 8x180, 7x185, 6x190
Hammer Curls - 3 Sets, 8x55’s, 7x55’s, 6x60’s
Reverse Curls - 3 Sets, 8x75, 7x80, 6x80

I wasnt feeling the hack squats that day, so i figured I would do Lunges. Seemed to hit my legs good.
Calf Raises - 3 Sets, 12x320, 12x320, 12x320 (on leg press)

44

I went to a wedding in Ohio on Thursday, so I missed Fridays workout.
Also while I was there, my food intake greaty went down. I was there for 3 days so my body suffered, but I will recoupe.
Life gets in the way sometimes.

45

Weigh in day 173.5 down from 174.5 last week.
I expected this from the Thurs Fri and Sat days of basically half the food intake, if not less.

46

Day1- week 6

Chest, Shoulers, Tri’s

Warm Up:
15 push ups
Bench 10x135

Work Out:
Bench Press BB - 4 sets, 1x255, 7x225, 5x230, 4x230
Incline Fly - 3 sets, 8x60’s, 7x60’s, 7x60’s
Seated Press DB- 3 sets, 7x65’s, 6x65’s, 5x65’s
Lateral Raises - 3 sets, 8x27’s, 7x30’s, 6x30’s
Skull Crushers - 3 sets,8x115, 6x120, 5x120
Rope over head ext - 3 sets, 8x15, 7x15, 8x14

Another PR today,I put up 255 on bench for the first time. It was definatly a struggle but in 2 weeks I think I am going to try for 265. Feels good to have my eating back on schedule.
Abs- 30 incline situps

47

Day 2 Week 6

Legs, Back Bi’s

Warm up:
Body weight squats - 15
Deadlifts - 135x8

Work Out:
Sumo Deadlifts - 3 sets 7x225,7x245,7x255
Leg press - 3 sets 8x440,7x450,6x460
Leg curls - 3 sets 8x160,8x160,6x165 (machine)
BB T Rows - 3 sets 8x167.5,7x170,6x172.5
BB curls - 3 sets 8x100,7x100,6x105
Seated curls - 3 sets 8x40’s,6x45’s,6x45’s
Calf raises - 3 sets 12x270,12x270,12x270

Figured Id try some Sumos. It was easier on the lower back, but harder to break off the ground.

48

Day 3 Week 6

Chest, Shoulders, Tri’s

Warm up:
Push Ups - 15
Incline Bench DB - 10x50’s

Work Out:
Incline Bench DB - 3 Sets 8x85’s, 7x85’s, 6x90’s
Decline Cable Cross overs - 3 Sets 8x6, 7x7, 7x7
Standing Press - 3 Sets 8x115 , 5x120 , 5x120
Upright Rows - 3 Sets 8x115 , 7x115 , 7x115
Tri Extention - 3 Sets 8x#16+25 lbs, 8x#16+25 lbs, 8x#16+25 lbs
Tri Press Down - Ran out of time, had to leave for work

It was hard getting in today, my motivation has been low. I need to watch some Rocky or something.

49

Ever read Merry Christmas, Bob? Definitely good for motivation.

Also remember, you gotta get in there, your progress is being watched on THE NATION.

50

Very good article, a good read.

51

Week 5 Day 3

Legs, back, Bi’s

Warm up:
Body Weight Squats - 15

Work Out:
Split Squats DB - 3 Sets, 8x55’s, 7x55’s, 7x60’s
Roman Dead Lifts - 3 Sets, 8x225, 7x235, 6x240
Weighted Pullups - 3 Sets, 8x35, 7x40, 7x45
Machine Rows - 3 Sets, 8x185, 7x190, 6x195
Hammer Curls - 3 Sets, 8x55’s, 7x55’s, 7x60’s
Reverse Curls - 3 Sets, 8x80, 7x80, 6x85
Calf Raises - 3 Sets, 12x280, 12x280, 12x280 (on leg press)

Good day at the gym

52

Weigh in day 176.5 up from last weeks 173.5

Still making progress.

53

Day1- week 7

Chest, Shoulers, Tri’s

Warm Up:
15 push ups
Bench 10x135

Work Out:
Bench Press BB - 3 sets, 7x230, 5x230, 4x235
Incline Fly - 3 sets, 8x60’s, 7x60’s, 7x65’s
Seated Press DB- 3 sets, 7x65’s, 4x65’s, 4x65’s
Lateral Raises - 3 sets, 8x27’s, 8x30’s, 7x30’s
Skull Crushers - 3 sets,8x115, 6x115, 5x120
Rope over head ext - 3 sets, 8x16, 7x15, 8x15

Didnt have my log, soi was going off of memory. Poop for seated press and skull crushers.

54

Day 2 Week 7

Legs, Back Bi’s

Warm up:
Body weight squats - 15
Deadlifts - 135x8

Work Out:
Sumo Deadlifts - 3 sets 8x240,8x250,7x260
Leg press - 3 sets 8x440,8x450,7x460
Leg curls - 3 sets 8x165,8x165,7x175 (machine)
BB T Rows - 3 sets 8x172.5,7x175,6x177.5
BB curls - 3 sets 8x105,5x105,4x105
Seated curls - 3 sets 8x45’s,5x45’s,7x45’s
Calf raises - 3 sets 12x270,12x270,12x270

55

Day 3 Week 7

Chest, Shoulders, Tri’s

Warm up:
Push Ups - 15

Work Out:
Incline Bench DB - 3 Sets 8x90’s, 7x90’s, 5x90’s
Decline Cable Cross overs - 3 Sets 8x#7, 7x#7, 7x#7
Standing Press - 3 Sets 8x120 , 6x120 , 4x120
Upright Rows - 3 Sets 8x115 , 7x115 , 7x115
over head Extention - 3 Sets 10x#16+25 lbs, 8x#16+25 lbs, 8x#16+25 lbs
Tri Press Down - 3 Sets 8x#16, 8x#16, 8x#16

56

Looking at your start til now, you’ve made some pretty awesome progress in 7 weeks. 18 pounds, plus plenty of strength increase. Keep it up man.

57

Thanks man Ive been trying to go balls to the wall on the weights. Now if my deads could only increase.

58

Day 4 Week 7

Legs, back, Bi’s

Warm up:
Body Weight Squats - 15

Work Out:
Split Squats DB - 3 Sets, 8x55’s, 6x60’s, 6x60’s

Weighted Pullups - 3 Sets, 8x45, 8x45, 7x45

Hammer Curls - 3 Sets, 8x55’s, 7x60’s, 7x60’s

I only did a half work out today, I was feeling dizzy and sick halfway into the split squats.

59

Weigh in day - 178 up from 176.5

I am pleased with the gains, getting to 180 alot fasterthan I thought.

60

So some how my sole camera went through a cycle in the wash machine. I was very frustrated, so progress pics might be delayed.