Mmmm bulking is fun. Was at a wedding today that was obviously fully catered for. Thought I’d throw caution to the wind and go all out for this cheat meal/day. The look on the waiter’s face as I asked him to bring me out a fourth plate of steak before the desert came out. It was priceless!
5/3/1-Cycle 2- Week 3- Bench Day:
A. Bench Press:
20kgx10
35kgx5
40kgx3
55kgx5
60kgx3
67.5kgx5
B. Weighted Dips:
12reps @ bodyweight
10reps +12.5kg
10reps +12.5kg
6reps +17.5kg
6reps +17.5kg
C. Incline Benchpress:
18kg(x2)x10reps
20kg(x2)x12reps
22.5kg(x2)x6reps
22.5kg(x2)x7reps
18kg(x2)x10reps
D. Tricep Pushdowns:
bunch of sets x bunch of reps
Notes:
Good session today, felt strong. My bench really feels like its improving. Incline benchpress also felt better after last weeks disaster. Fairly sure it was just a form issue which I have corrected now.
Nice benching man! Keep workin hard, itll pay off!
5/3/1-Cycle 2-Week 3: Zercher Squat Day:
A. Zercher Squat:
40kgx10
45kgx5
55kgx3
60kgx5
77kgx3
87kgx3
B. BB Lunges:
45kgx30
50kgx30
55kgx20
60kgx16
65kgx16
C. Goblet Squats:
32.5kgx20
35kgx15
35kgx15
40kgx10
40kgx12
D. Smith Calf Raises:
40kgx20
50kgx15
60kgx10
65kgx10
65kgx10
Notes:
Good session overall, Zerchers were all right, didn’t feel too strong on them. Goblet squats and BB lunges killed me as usual. I love/hate those exercises, they are great at building strength and also double as a decent conditioning exercise. High rep goblet squats will wear you out in a very humbling way…
Those are some crazy BB lunges, they suck man! Lol, nice job
Was getting all pumped up to hit the gym tomorrow then remembered its a deload week… Boring!
5/3/1-Cycle 2-Week 4- Military press day:
A. Military Press:
30kgx5
30kgx5
35kgx5
35kgx5
40kgx5
40kgx5
B. DB Shoulder Press:
12kg(x2)x15r
14kg(x2)x15r
18kg(x2)x10r
22.5kg(x2)x6r
16kg(x2)x12r
C. Arnold Press:
3 sets - 14kgx12r
2 sets - 16kgx8r
D. BB Curls:
25kgx12r
27.5kgx10r
30kgx10r
32.5kgx6r
25kgx12r
E. Preacher Curls:
2 sets - 10kgx12r
2 sets - 12kgx10r
2 sets - 14kgx8r
Notes:
Good session, typical boring deload on the military press… Couldn’t help going for a PR on the Dumbbell press though, was chuffed to get 22.5kgx2 for 6 reps. Am loving my shoulder workouts at the moment, its so rewarding seeing a previously very weak point becoming one of my strongest. Great bicep pump work at the end of todays session too.
5/3/1- Cycle 2- Week 4- Deadlift:
A. Deadlift:
70kgx5
70kgx5
75kgx5
87kgx5
95kgx15
B. Db Rows:
30kgx20r
30kgx20r
32.5kgx15r
35kgx10r
37.5kgx8r
C. Pull Ups:
8reps +7.5kg
8reps +7.5kg
5reps +10kg
4reps +15kg
2reps +20kg
D. BB Good Mornings:
45kgx15r
45kgx15r
50kgx12r
50kgx12r
55kgx10r
C. ABs:
Cable Crunches some x some
Notes:
Deload session thankfully… Stepped into the gym today and I just wasn’t feeling it. I felt so tired, was pretty much falling asleep in between sets! As I said, it was a deload session today so it didn’t matter hugely, but still I hate going in feeling tired. These university exams are going to kill me, 2nd year doing them and they don’t seem to get any easier… Also tried wearing a lifting belt today and it is something I am definitely going to do in future. My form just looked so much stricter on everything and I could really power through movements by pushing my abs out and holding my breath. The belt felt really great over all. Was also relatively happy to get the pull ups with 20kg added, would of liked to have gotten 3 reps but I’ll take whatever PRs I can at the moment!
5/3/1-Cycle 2-Week4-Bench Day:
A. Benchpress:
35kgx10r
35kgx10r
40kgx5r
40kgx5r
50kgx5r
50kgx5r
70kgx3r
B. Incline DB Bench Press:
20kg(x2)x12r
20kg(x2)x12r
22.5kg(x2)x9r
22.5kg(x2)x8r
25kg(x2)x5r
C. Dips:
8r+10kg
6r+12.5kg
5r+15kg
3r+17.5kg
10r@Bodyweight
D. Tricep Pushdowns:
Supersetsxsomexsome
Notes:
Good Session today actually. Went to the gym straight after I did a 3 hour essay writing exam this morning and was still on a good buzz from the caffeine I was using to cram last night. Went in, did my deload sets and then decided to put 70kg on the bar and see how I managed. Busted out 3 reps (had enough for a 4th but no spotter so I didn’t chance it), not a PR per say in terms of my 1RM but I’d never had 2 big boy 20kg plates on the bar so it felt nice 
Went straight into the incline DB press and it felt good. Form felt spot on and managed a nice little pr of 25kg x2 for 5 reps which I was chuffed with as my weight had stalled on this for a while.
By the time it came to the dips I was pretty spent and my numbers were down a bit, wanted to get 3 reps with 20kg added but I didn’t have it in by that stage. Oh well, it will have to wait for next week!
Don’t have the numbers from my squat session today. Can’t find the notepad with it on… It was a grand session. Very typical deload day. Felt like crap as I was working off of about 2 hours sleep. Exams are destroying me!
Seem to be weighing in at a stable 158/159 lbs in the morning at the moment, up from 148lbs at the start of February. Slow but steady I guess, could be gaining quicker but I’m trying not to get too fat… About to hit up the gym and DESTROY my shoulders.
5/3/1-Cycle 3-Week 1- Military press:
A. Military Press:
25kgx5
30kgx5
35kgx3
37.5kgx5
42.5kgx5
48kgx6
B. DB Press:
16kg(x2)x14r
18kg(x2)x12r
20kg(x2)x8r
22.5kg(x2)x5r
22.5kg(x2)x5r
C. Arnold Press:SS:Side/Front lateral raises:
14kg(x2)@12r/ss/5kg(x2)@16r
14kg(x2)@10r/ss/5kg(x2)@16r
14kg(x2)@9r/ss/5kg(x2)@16r
14kg(x2)@8r/ss/5kg(x2)@16r
14kg(x2)@9r/ss/5kg(x2)@16r
D. Barbell Curls:
27.5kg@12r
30kg@10r
32.5kg@7r
32.5kg@7r
30kg@9r
E. Cable Curls:
Dropsets - some x some x maximum-pump
Notes:
New cycle today! Looking forward to killing it! Good session overall, military press felt good. Got 48kgx7 on the last set, but I only counted 6 as the 7th was an utter grinder with a bit of hip drive. DB press felt good, reps not as high on 22.5kg as last week, but it was a deload then so I wash fresher. Supersetted some lateral raises with the arnold press and my-oh-my was it effective. Only used 5kgx2 on for the raises as thats all it took! Shoulders were crazy weak by the end of my last set. Great pump. Bicep stuff was fine, got a solid pump going on with the cable curls at the end. Now to refuel and get cramming for my 3rd last exam this saturday…
5/3/1-Cycle 3-Week 1-Deadlift day:
A. Deadlift:
60kgx5
70kgx5
85kgx5
95kgx5
110kgx5
123kgx8
B. DB Rows:
30kgx15
32.5kgx15
35kgx10
40kgx6
40kgx7
C. Seated Rows:
SomexSome
D. Good Mornings:
50kgx10r
50kgx10r
50kgx10r
E. RDLS:
50kgx10
55kgx10
55kgx10
F. Cable Crunches:
Somexsome
Notes:
Good Session today! Was happy enough with how my Deadlifts played out, got 8 reps on my max set but I definitely feel I could of gone for a 9th rep but decided against as I knew my form was going to suffer. Used a belt too for my heavy sets which I am really liking. Decided to make a slight change to my back workout, gonna drop the weighted pull ups and put in some bent over BB rows instead. I’m incorporating and extra workout on one of my off days where I will be training grip and doing some back stuff (in this case pull ups) to bring up those specific weaknesses I have. Threw in some RDLS today to mix thing up a bit, forgot how much these killed my grip. Could barely hold on to the bar by the 10th rep… I finish my exams this Tuesday and I cant freaking wait. Will be nice to relax and focus on training!
Nice deadlift session man! Good to see you are training smart, thats awesome. I really like RDLs, theyre great. Good luck on the rest of your exams!
Nice deads!
Good mornings after deadlifts and before RDLs?
You’re a braver man than I am haha.
Keep up the good work!
In response to your weight gain (148-158 over 3 months?), as long as you didn’t notice much of a bodyfat increase, that’s actually pretty good. If you think it’s too slow, you just have to add some more cals in.
[quote]pbclax1 wrote:
Nice deadlift session man! Good to see you are training smart, thats awesome. I really like RDLs, theyre great. Good luck on the rest of your exams![/quote]
Thanks, appreciate it!
[quote]Blaze_108 wrote:
Nice deads!
Good mornings after deadlifts and before RDLs?
You’re a braver man than I am haha.
Keep up the good work!
In response to your weight gain (148-158 over 3 months?), as long as you didn’t notice much of a bodyfat increase, that’s actually pretty good. If you think it’s too slow, you just have to add some more cals in.[/quote]
Yeah I haven’t gained too much extra fat I don’t think. It’s hard to get a really accurate body fat reading with calipers and using them on yourself too. I reckon I’ve probably gone from about 9/10% bf to 11/12%. Nothing too huge, but just about noticeable in the mirror. Trying to hit about 3,500 to 3,600 cals a day and I think this works about just right for me to be able to control my gains.
5/3/1-Cycle 3-Week 1: Bench Day:
A. Benchpress:
30kgx10
40kgx5
45kgx3
50kgx5
55kgx5
65kgx8
B. DB Incline Benchpress:
20kg(x2)x15
22.5kg(x2)x10
22.5kg(x2)x10
25kg(x2)x6
25kg(x2)x6
C. Dips:
15@bodyweight
8 + 10kg
7 + 12.5kg
5 + 15kg
5 + 20kg
D. Tricep Cable Pushdowns:
SomexSome (did a bunch of sets, maybe 8 or 9!)
Notes:
Really enjoyed this session, my benching felt great. The 8th rep was a proper grinder, was going to call it quits at 7 reps on the last set but said to myself “fuck it!”, took a huge breath and grinded it out. My eyes were so bloodshot after that last set haha! Everything else felt strong too. Would of liked more reps with the 25kgs on the incline DB bench, but in general it felt a lot lighter than last week. Dips felt good too!
5/3/1-Cycle 3-Week 1-SQUATZ:
A. Back Squats:
5rx50kg
5rx80kg
4rx90kg
5rx90kg
10rx70kg
12rx70kg
B. Leg Extensions:
6 sets
C. Goblet Sqauts:
15rx35kg
15rx35kg
8rx40kg
10rx40kg
D. Calf Raises:
3 heavy sets and 3 dropsets (30reps per dropset)
Notes:
Was feeling confident today so I decided to switch to trying back squats even though I didn’t have a squat rack. Basically just took the barbell on my back off the Benchpress stand and shuffled back a bit past the bench so I had room to squat. It worked out pretty well, although I wasn’t able to go too heavy or balls to the wall as I had no back up in case it went tits up. My form actually looked pretty decent, I was going super deep. Like properly ass to the grass! All those goblet squats have worked wonders for my mobility. Squat is definitely looking weak though, but I am very much looking forward to bringing it up with the rest of my lifts! Switched out the BB lunges I do for some quad extensions, got a nice burn and really isolated my quads. Didn’t have a whole lot of time today so I had to skip abs.
Finished exams yesterday. Feels great, it was such a long exam period this year. Celebrated by consuming copious amounts of beer and burritos, good times all round!
Glad your done with the exams man.
We should really go airsofting soon. Im dying to hit the office block!