Papa's Time to Bulk

Training Training Logs
141

Day 3- week 14

Chest, Shoulers, Tri’s

Warm Up:
15 push ups
Bench 10x135

Work Out:
CABLE Press* - 7 sets, 5x5, 5x7, 5x9, 5x11, 5x13, 5x16, 3x16+10lbs
Incline Fly - 1 sets, 7x75’s ( I wasnt feeling the Flies )
Seated Press DB- 3 sets, 8x75’s, 8x75’s, 7x80’s
CABLE Lateral Raises* - 3 sets, 8x4, 8x5, 7x5+5lbs
CABLE Skull Crushers* - 4 sets, 8x19, 8x19, 8x21, 7x21
Reverse Press Downs - 3 sets, 8x#5, 8x#5, 8x#5+5lbs

So I had to do Cable Press because my brother bailed on me in the last 15 minutes, that and I had some work pressure so the workout started rough. I did 1 set of flies decided I didnt want to do anymore. As I was thinking about just calling it a day, I got a work related call that went well and put me back in a good mood and set a new Seated Press PR!!! Funny how your emotions affect your body.

142

Figured I would throw this out there for you guys, my Faceboook.

143

Day 4- week 14

Legs, Back Bi’s

Warm up:
Body weight squats - 15

Work Out:
Deadlifts - 6 sets 5x135,5x185,5x225,3x275,1x315,3x350 (killed me)
Leg press - 3 sets 5x505,5x505,4x505
Leg curls - 3 sets 8x190,7x190,6x195 (machine)
BB T Rows - 2 sets 8x187.5,6x190
BB curls - 3 sets 4x125,5x125,3x125
Seated curls - 3 sets 6x50’s,6x50’s
Calf raises - 1 sets

Deads were killing me today

144

Day 1- week 15

Chest, Shoulers, Tri’s

Warm Up:
15 push ups
Bench 10x135

Work Out:
Bench Press - 8 sets, 5x135, 5x155, 5x175, 3x205, 3x225, 3x250, 3x275!!!
Incline Fly - 3 sets, 8x75’s, 7x75’s, 6x80’s
Seated Press DB- 3 sets, 7x80’s, 6x80’s, 5x80’s
Lateral Raises - 3 sets, 8x30’s, 8x30’s, 8x35’s
Skull Crushers - 3 sets, 8x125, 7x130, 6x135
Over head Rope Ext - 3 sets, 8x#16, 8x#16, 8x#16
Some abs

Brother and Dad were with me today. I stuck the 275 for a solid 3, I am pleased.
Thinking I will try either 280 or 285 next week depending on how I feel.

145

[quote]Papa Nick wrote:
3x275!!!
[/quote]

damn, nice job. i think 315 is coming your way soon!

146

I did not have my log so I’m going from memory here

Week 15 Day 2

Legs, back, Bi’s

Warm up:
Body Weight Squats - 15

Work Out:
Front Squats - 3 Sets, 8x135, 8x185, 8x185
Leg Extentions - 1 set, 8x175
Roman Deadlifts - 3 Sets, 6x260, 6x260, 6x260
Weighted Pullups - 3 Sets, 8x45, 8x45, 7x45
Machine Rows - 3 Sets, 7x235, 6x235, 4x235
Hammer Curls - 3 Sets, 8x70’s, 7x75’s, 6x75’s
Reverse Curls - 3 Sets, 7x100, 6x100, 5x100
Donkey Calf raises

So the Front Squats were more like Box Front Squats on a Bench. As you can imagine this is very hard to unrack, which is why the weight was so low. Oh well, maybe someday I will be able to do squats

147

I could not Get 355 off the ground for deads today, next week I will stick it.

148

3 x 350 last week? When you stick 355, might as well get several.

149

Day 3 Week 15

Chest, Shoulders, Tri’s

Warm up:
Push Ups - 15

Work Out:
Incline Bench DB - 3 Sets 8x90’s, 8x90’s, 7x90’s
Decline Cable Cross overs - 3 Sets 8x#11, 7x#11+5lbs, 6x#11+5lbs
Standing Press - 3 Sets 7x135 , 5x135 , 4x135
Seated lateral raises - 3 Sets 8x30, 8x30, 8x30
Close grip Bench - 3 Sets 7x195, 6x195, 5x205
Tri Press Down - 3 Sets 8x#21, 8x#21, 7x#21

It seems I did not do as good as last week, bummer.

150

Day 4- week 15

Legs, Back Bi’s

Warm up:
Body weight squats - 15

Work Out:
Deadlifts - 5 sets 5x135,5x185,5x225,3x275,3x320
Leg press - 2 sets 6x505,6x505 / Leg Ext - 2 sets 8x190, 8x195
Leg curls - 3 sets 8x190,8x190,8x195 (machine)
BB T Rows - 3 sets 8x190,7x190,6x190
BB curls - 2 sets 6x125,5x125
Seated curls - 3 sets 7x50’s,6x50’s, 4x55’s

Again failed on the 355 DL

151

Day 1- week 16

Chest, Shoulers, Tri’s

Warm Up:
15 push ups

Work Out:
Bench Press - 8 sets, 5x135, 5x155, 5x175, 3x205, 3x225, 3x250, 2x280
Incline Fly - 3 sets, 8x80’s, 8x80’s, 6x80’s
Seated Press DB- 3 sets, 8x80’s, 6x80’s, 4x80’s
Lateral Raises - 3 sets, 8x30’s, 7x35’s, 7x35’s
Skull Crushers - 3 sets, 8x130, 6x130, 5x135
Over head Rope Ext - 3 sets, 8x#16, 8x#16, 8x#16
Some abs

152

Some new news, I joined Ballys gym today. Biggest thing is the squat rack!
There is alot more eqiptment for me to choose from so you might see some exercise changes.
But not too much, because this seems to b working for me now.

SQUATS Tomorrow!

153

Good call on the new gym man, kill the squats.
Do they also have heavier dumbells or no?

154

I was told the dumbells go up to 100’s, well 95’s at the moment the 100’s apparently broke last week??

Ramped squats up to 305x5, not impressive but I was satisfied for not having done real squats in… not sure, a long time.

155

Week 16 Day 2

Legs, back, Bi’s

Warm up:
Body Weight Squats - 15

Work Out:
Squats!! - 5 Sets, 5x135,5x185,5x225, 5x275, 5x305
Roman Deadlifts - 3 Sets, 6x260, 6x260, 6x265
Weighted Pullups - 3 Sets, 8x45, 8x45, 7x45
Cable Rows - 3 Sets, 7x185, 7x185, 7x185
Hammer Curls - 3 Sets, 7x75’s, 5x80’s, 5x80’s
Reverse Curls - 3 Sets, 8x90, 8x90, 8x90
Calf raises

New gym, new weights and equpitment…gonna take a getting used too

156

Day 3 Week 16

Chest, Shoulders, Tri’s

Warm up:
Push Ups - 15

Work Out:
Incline Bench DB - 3 Sets 8x90’s, 7x95’s, 5x95’s
Machine Flys - 3 Sets 8x170, 8x172.5, 6x180
Standing Press - 3 Sets 6x135 , 4x140 , 4x140
Rear delts - 3 Sets 8x120, 8x135, 8x142.5
Close grip Bench - 3 Sets 7x195, 4x205, 4x205
Tri Press Down - 3 Sets 9x190, 9x190, 8x190

Is what it is I guess. Next week everything is going up

157

Stuck 355x4 on deads today, about crapped an organ doing it though.

Also bought 2 TMuscle shirts, look good and feel good.

158

[quote]Papa Nick wrote:
Stuck 355x4 on deads today, about crapped an organ doing it though.
[/quote]

Awesome man, that’s huge

159

Day 4- week 16

Legs, Back Bi’s

Warm up:
Body weight squats - 15

Work Out:
Deadlifts - 5 sets 5x135,5x185,5x225,3x275,1x320,4x355
Leg press - 3 sets 7x505,7x505,7x505 / Leg Ext - 2 sets 8x195, 8x197.5
Lying Leg curls - 2 sets 8x145,5x145 (new machine)
BB bent over Rows - 3 sets 8x185,7x185,6x185
BB curls - 2 sets 4x125,4x125
Seated curls - 3 sets 7x50’s,4x55’s, 4x55’s

Got 355 on the deads!! but almost died
I think I might have to go down on the BB curls cause I found my self cheating, althought my bi’s were very sore the next day

EDIT: 280x3 on bench tomorrow??

160

Day 1- week 17

Chest, Shoulers, Tri’s

Warm Up:
15 push ups

Work Out:
Bench Press - 8 sets, 5x135, 5x155, 5x175, 3x205, 3x225, 3x250, 3x280
Incline Fly - 3 sets, 8x80’s, 8x80’s, 8x80’s
Seated Press DB- 3 sets, 8x80’s, 7x80’s, 4x85’s
Lateral Raises - 3 sets, 8x35’s, 8x35’s, 7x35’s
Skull Crushers - 3 sets, 8x130, 6x135, 6x135
Over head Rope Ext - 3 sets, 8x#16, 8x#16, 8x#16
Some abs

Nailed 280x3! 285x2 next week?
Felt strong today, hope it carries over to tomorrows squats(going for 315).