Sunday, 4/24/11
Updated Stats (end of Bulk Week 1)
BW - 152.0 lbs (+1.6 from last week)
Waist - 31.50" (no change from last week)
7 site BF - 10.06% (-0.57% from last week)
Comments -
First week of bulking went well, apparently I even lost some bodyfat while gaining weight! I love the 5 day split, and I stuck to my meal plan all week.
Monday, 4/25/2011 (Chest/Shoulders/Tris)
Incline DB Press
warmup
20/20
20/20
30/10
work sets
40/8
50/8 (+5 lbs)
55/8 (+5 lbs)
Flat BB Press
115/10
135/10 (+3 reps)
Seated OH BB Press
warmup
45/15
65/10
work sets
85/10
95/9
105/6
Cable Lateral Raises
20/10
30/6
20/10
BB Shrugs
135/10
155/10
175/10 (+2 reps)
Lying Behind the Head Extensions
warmup
Bar/20
work sets
50/10
60/10
70/5 (+10 lbs)
1 arm OH Extensions
20/9
25/5 (+5 lbs)
Comments:
Today started out good, I beat last week’s numbers on both Chest exercises. But by the time I got to shoulders, I felt fatigue kicking in. My OH press didn’t change from last week, and the cable lateral raises actually felt heavier this week.
Tuesday, 4/26/2011 (Back/Bis/Abs)
Weighted Pullups
BW/6
BW+5/6
BW+10/6
BW+15/6 (+1 rep)
Seated Straight Bar Rows (with straps)
140/10
165/10
180/10
DB Rows (added these in for addl back volume)
45/10
50/8
Pinwheel Curls
25/8
30/8
35/5
Incline DB Curls
20/8
25/8
30/5
Weighted Crunches (on Nautilus Ab Crunch Machine)
130/15
150/15
170/13
Weighted Planks
BW+5/30s
BW+10/30s
BW+15/30s
BW+25/30s
Wednesday, 4/27/2011 (Legs)
Seated Leg Curls
80/10
100/10
120/10 (+20 lbs)
RDL
135/10
165/10
185/10 (+10 lbs)
Leg Press
185/10
235/10
275/10 (+10 lbs)
Squats
115/8
135/8
165/8 (+3 reps)
Standing Calf Raises
185/8
245/8 (+20 lbs)
245/8 (+10 lbs)
Leg Press Calf Raises
300/15
400/15 (+50 lbs)
Thursday, 4/28/2011 (Chest/Shoulders/Tris)
FLAT DB PRESS
Warm-up - 25/20, 30/12, 40/10
Work Sets
50/8
60/8
70/6 (+3 reps)
INCLINE BB PRESS
115/10
125/9 (+3 reps)
SEATED OH DB PRESS
Warm-up - 20/15
Work Sets
30/10
35/10
40/10 (+4 reps)
DB LATERAL RAISE
20/10
25/10
30/10 (+5 lbs)
DIPS
BW/10
BW+10/10 (+3 reps)
BW+15/6 (+5 lbs)
FRENCH PRESS
40/10
60/8 (+1 rep)
Friday, 4/29/2011 (Back/Biceps/Abs)
BB Rows
Warmup - 45/20, 75/12
Work Sets
95/10
115/10
130/10 (+5 lbs)
Straight Bar Pulldowns (done at gym, on Nautilus machine)
160/10
180/10
200/10
Alternating DB Curls
25/10
30/10
35/7 (+5 lbs)
Reverse Preacher Curls
40/10
60/6
Weighted Hyperextensions
BW+10/15
BW+15/15
BW+25/15
Weighted Leg Raises
BW/15
BW+5/15
Sunday, 5/1/11
Updated Stats (end of Bulk Week 2)
BW - 151.2 lbs (-0.8 from last week, +0.8 in total)
Waist - 31.25" (-0.25" from last week, -0.25" in total)
7 site BF - 9.30% (-0.76% from last week, -1.33% in total)
Bicep (right/relaxed) - 12.25" (no change)
Bicep (right/flexed) - 13.25" (no change)
Comments -
This week I continued eating as I did last week (consistently around 3,000 calories, about 250g P, 165g F, 125g C). But I did feel as if I lifted with more intensity this week. Regardless, my strength still increased, bodyweight decreased slightly, and bodyfat AND waist decreased. This week, I’ll probably increase calories slightly (from carbs, either at breakfast or my 1st solid post-workout meal) just to ensure my gains in the gym.
Monday, 5/2/2011 (Chest/Shoulders/Tris)
Incline DB Press
warmup
20/20
20/20
30/10
work sets
40/8
50/8
60/8 (+5 lbs)
Flat BB Press
120/10 (+5 lbs)
140/9 (+5 reps)
Seated OH BB Press
warmup
45/15
65/10
work sets
85/10
95/8
95/8
Machine Lateral Raises
20/10
40/10
50/10
60/10
BB Shrugs
135/10
165/10 (+10 lbs)
185/10 (+10 lbs)
Lying Behind the Head Extensions
warmup
Bar/20
work sets
50/10
60/10
70/6 (+1 rep)
1 arm OH Extensions
20/10 (+1 rep)
25/8 (+3 reps)
Comments:
DB Incline Bench felt incredibly easy, and BB Flat felt good too. I needed a bit of a spot on my last rep. Only problem on Mondays has been with Seated OH Press. Not sure if I started too heavy or not, but I can’t seem to nail 10 reps with 95 lbs. For next week, I may make 95 my top set. I also tried Machine Raises in place of Cable Raises, might stick with these. Only other thing to mention is with Bb Shrugs. I got all 10 reps, but I once I got to 6 reps, I had to rack the bar in between every rep there forward, because my grip kept on giving out on me.
Tuesday, 5/3/2011 (Back/Bis/Abs)
Weighted Pullups
BW/6
BW+10/6
BW+15/6
BW+20/6 (+5 lbs)
Seated Straight Bar Rows (with straps)
165/10
180/10
190/10 (+10 lbs)
DB Rows
45/10
50/10 (+2 reps, felt easy, so did another set)
55/10 (+5 lbs, felt easy, so did another set)
60/8 (+10 lbs)
Pinwheel Curls
25/8
30/8
35/8 (+3 reps)
Incline DB Curls
20/8
25/8
30/8 (+3 reps)
Weighted Crunches (on Decline Bench)
BW+10/15
BW+20/15
BW+25/15
Weighted Planks
BW+25/30s
BW+35/30s (+10 lbs)
BW+45/30s (+20 lbs)
Just a great overall day, I felt pumped from start to finish. Need to continue this momentum through the week.
Wednesday, 5/4/2011 (Legs)
Seated Leg Curls
90/10
110/10
130/10 (+10 lbs)
RDL
135/10
165/10
195/10 (+10 lbs)
Leg Press
195/10
245/10
285/10 (+10 lbs)
Squats
115/8
145/8
175/8 (+10 lbs)
Standing Calf Raises
205/8
255/8 (+10 lbs)
255/8 (+10 lbs)
Leg Press Calf Raises
350/15
445/15 (+45 lbs) … maxed out the machine, so I’ll have to switch out exercises, maybe do seated calf raises
Thursday, 5/5/2011 (Chest/Shoulders/Tris)
FLAT DB PRESS
Warm-up - 25/20, 30/12, 40/10
Work Sets
50/8
60/8
70/10 (+4 reps) … only wanted 8, but I felt good, so went for 2 more!
INCLINE BB PRESS
115/10
130/7 (+5 lbs)
SEATED OH DB PRESS
Warm-up - 20/15
Work Sets
35/10
40/10
45/10 (+5 lbs) … I must’ve been in the zone for these. The 40s felt difficult, but somehow, I breezed through the 45s!!
DB LATERAL RAISE
20/10
25/10
35/5 (+5 lbs) … 35s felt heavy, it was difficult just starting the movement, but I’ll continue working with these until I get my reps.
DIPS
BW/10
BW+10/10
BW+15/8 (+2 reps)
FRENCH PRESS (was doing these standing, but switched to seated today, felt much better, more controlled movement)
40/12 (+2 reps)
60/10 (+2 reps)
What a great workout today. Not sure what it is, but the workout’s keep getting better and better. I don’t want to get overly excited, but I think I’m finally increasing the “intensity” … need to continue down this path.
Diet has been spot on and consistent. As of this week, I bumped up to 3500 calories, Macronutrient breakdown is roughly 200g Carbs, 285g Protein, 175g Fat.
[quote]Tonino wrote:
What a great workout today. Not sure what it is, but the workout’s keep getting better and better. I don’t want to get overly excited, but I think I’m finally increasing the “intensity” … need to continue down this path.
Diet has been spot on and consistent. As of this week, I bumped up to 3500 calories, Macronutrient breakdown is roughly 200g Carbs, 285g Protein, 175g Fat.
[/quote]
Have noticed the lifts improving daily, good work 
The increase in calories likely has a lot to do with this (good diet = good recovery = good intensity = good gains)
[quote]its_just_me wrote:
[quote]Tonino wrote:
What a great workout today. Not sure what it is, but the workout’s keep getting better and better. I don’t want to get overly excited, but I think I’m finally increasing the “intensity” … need to continue down this path.
Diet has been spot on and consistent. As of this week, I bumped up to 3500 calories, Macronutrient breakdown is roughly 200g Carbs, 285g Protein, 175g Fat.
[/quote]
Have noticed the lifts improving daily, good work The increase in calories likely has a lot to do with this (good diet = good recovery = good intensity = good gains)[/quote]
Thanks! And I’ve been overly meticulous in making sure my protein intake is sufficient. Counting my whole sources only (eggs, dairy, meat, fish) I’m at an average of 225g per day (thats 1.5x my BW). If I add in the other sources (grains, nuts, veggies), I’m up to about 285g per day (closer to 2.0x my BW).
I know that different bodies respond to different protocols, but I find it amazing how advice on protein intake varies so much. Up until recently, I’ve always been told that 1g per lb more than suffices. Actually, I posted to Chad Waterbury’s recent spill where he was taking questions, and his thoughts are that 1g per lb is more than enough. But then when I started reading Shelby’s Spills, I started seeing more of the 1.5x - 2.0x range.
Sometimes I filter through some of the posts of how the big became the biggest, and it just seems that the majority of them eat closer to the 1.5x - 2.0x range, so I’m definitely comfortable with my current intake.
Friday, 5/6/2011 (Back/Biceps/Abs)
BB Rows
Warmup - 45/20, 75/12
Work Sets
95/10
115/10
135/8 (+5 lbs)
Straight Bar Pulldowns
165/10
185/10
205/8 (+5 lbs)
Alternating DB Curls
25/10
30/10
35/10 (+3 reps)
Reverse Preacher Curls
40/10
60/8 (+2 reps)
Weighted Hyperextensions
BW+20/15
BW+25/15
BW+30/15 (+5 lbs)
Weighted Leg Raises
BW+5/15
BW+10/15 (+5 lbs)
I felt as if my biceps could use some more work, so I did a set of Preacher Curls, 60lbs for 10 reps. Actually, these felt much better than the Reverse Preacher Curls. I may substitute these in starting next week.
Things seem to be going great now. Good work.
A few tips based on what I’m seeing:
High reps are a good thing, especially for tiny exercises. Heavy 5 rep lateral raises sound like a bad idea. I would say stick with a weight until you can get a clean 15 with side raises before moving up (this is from personal experience)
Your body can handle more than 1 exercise for biceps. Don’t be scared!
Make sure the form you’re using is controlled. Increasing the weights is exactly what we want, but only if it’s done with total muscular control. Otherwise you will find yourself as one of those guys on youtube that can bench 3 plates but have no pecs to speak of because they rely on momentum and powerlifting technique. I think Dante Trudel had the right idea when he said the negative (lowering) portion of every rep should be just slow enough that you could reverse the movement at any time.
[quote]mr popular wrote:
Things seem to be going great now. Good work.
A few tips based on what I’m seeing:
High reps are a good thing, especially for tiny exercises. Heavy 5 rep lateral raises sound like a bad idea. I would say stick with a weight until you can get a clean 15 with side raises before moving up (this is from personal experience)
Your body can handle more than 1 exercise for biceps. Don’t be scared!
Make sure the form you’re using is controlled. Increasing the weights is exactly what we want, but only if it’s done with total muscular control. Otherwise you will find yourself as one of those guys on youtube that can bench 3 plates but have no pecs to speak of because they rely on momentum and powerlifting technique. I think Dante Trudel had the right idea when he said the negative (lowering) portion of every rep should be just slow enough that you could reverse the movement at any time.[/quote]
Thanks for the tips. I was actually going to increase the reps on the lateral raises next week, because the 35 lb dumbbells felt too heavy, and the few reps I got felt awkward.
I’m usually a stickler for form. The only times I cheat a little is on some of the smaller 1 arm exercises (like db curls or lateral raises). But I’ll be conscious of controlling the negative as I continue moving up in weight.
Sunday, 5/8/11
Updated Stats (end of Bulk Week 3)
BW - 152.6 lbs (+1.4 from last week, +2.2 in total)
Waist - 31.25" (no change from last week, -0.25" in total)
7 site BF - 9.78% (+0.48% from last week, -0.85% in total)
Bicep (right/relaxed) - 12.25" (no measurement this week)
Bicep (right/flexed) - 13.25" (no measurement this week)
Comments -
Moving in the right direction…
Monday, 5/9/2011 (Chest/Shoulders/Tris)
Incline DB Press
warmup
20/20
20/20
30/10
work sets
45/8
55/8
65/10 (+5 lbs) … I felt good, so went for 2 more reps
Flat BB Press
125/10 (+5 lbs)
145/6 (+5 reps) …
Seated OH BB Press
warmup
45/15
55/10
work sets
75/8 … BAD
75/10 … little better
85/5 … BAD
Machine Lateral Raises
60/10
70/10 (+10 lbs)
80/10 (+10 lbs)
BB Shrugs
135/10
165/10
195/10 (+10 lbs) … used straps for these, helped much. I was able to focus on the traps instead of struggling with the grip
Lying Behind the Head Extensions
warmup
Bar/20
work sets
50/10
60/10
70/8 (+2 rep)
1 arm OH Extensions
20/10
25/8
Comments:
Today started out great, but then Seated BB Press ruined it for me. Not sure what it is, but I’ve been struggling with these from day 1. Not sure if it’s because they come right after DB Incline and BB Flat bench, or of it’s the Smith Machine that I’ve been using (moves on 2 planes, vertical and horizontal … feels awkward at times). For next week, I’m thinking of moving Shoulders to the END of the workout, and possibly doing either Standing BB press with free weights, or Push Press … not sure.
Any suggestions?
Hmmm, some people often have a problem with training delts after chest (all the pressing movements), I myself can’t give delts any justice after training chest because of weakened triceps.
There’s not really much you can do with your split to be honest (could put delts on leg day, then you’d only be hitting them 1x/week though…also, there’d be over-lap with triceps training the day before).
One option could be to swap the over-head pressing for upright rows (an exercise many don’t seem to recommend because of shoulder angle…have never had a problem with them personally).
[quote]its_just_me wrote:
Hmmm, some people often have a problem with training delts after chest (all the pressing movements), I myself can’t give delts any justice after training chest because of weakened triceps.
There’s not really much you can do with your split to be honest (could put delts on leg day, then you’d only be hitting them 1x/week though…also, there’d be over-lap with triceps training the day before).
One option could be to swap the over-head pressing for upright rows (an exercise many don’t seem to recommend because of shoulder angle…have never had a problem with them personally).[/quote]
I’ve tried upright rows before, but they always seem to cause me wrist pain (possibly due to bad form?).
Tonight at home, I tried Standing Military Presses with similar weights as earlier, and it was pretty easy. So I definitely think its fatigue. I’m going to try and place the OH Press at the end of the workout, so there’s enough time between big pressing movements. Will report back next week as to how this goes.