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 Post subject: Re: Bulking phase
PostPosted: Mon May 21, 2012 3:32 am 
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VBB Moderator Powerlifter & Ultrarunner
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Great stuff with that promotion bro, awesome stuff !!

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 Post subject: Re: Bulking phase
PostPosted: Mon May 21, 2012 5:35 am 
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Gorilla
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thnx mini, sorry to hear you had your phone stolen...cunts

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 Post subject: Re: Bulking phase
PostPosted: Tue May 22, 2012 6:52 am 
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Gorilla
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Location: England
Tues-5th-May Cycle 5 Week 3 (5/3/1)

Nice lay in & lovely weather before deads.

Main lift:
Deadlift: (warm up sets 52.5kg x5 65kg x5 80kg x3) 100kg x3 112.5kg x3 125kgx3+7

Assistance:
Front squats (programmed) 60kg x5 70kg x5 80kg x5
Hamstring curls: 3x12

Abs: Hanging leg raises 3x15

1 Mile on treadmill

Summary:
Form was outstanding today. Though I belted up on the last set (to help with my back issue) Something clicked (in a good way) & for a long time I haven't felt so decent of my deads, back wise. Wish I had recorded, felt like the tension was better in my legs before the movement began. Pleased to of hit 7 reps in such a comfy manner, I did program this pretty light at the start & looks like it's helped, if only a little. Still some way off what I know I can pull. Front squats were strong. Nice session, to the point with no fuss.

Had a cup of brown rice, two veggie sausages,mixed salad followed by left over chilli & a bean burger for post workout food

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 Post subject: Re: Bulking phase
PostPosted: Tue May 22, 2012 2:46 pm 
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Location: Christchurch, New Zealand.
Good little session ~ and your post WO meal sounds great.

Hope your week is going well mate?

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 Post subject: Re: Bulking phase
PostPosted: Tue May 22, 2012 2:50 pm 
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Gorilla
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Joined: Mon Oct 17, 2011 6:01 pm
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Location: England
Yes mate pretty relaxed really. Was a biggish meal but I ate it with gusto lol

How is the bodybuilding going?

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 Post subject: Re: Bulking phase
PostPosted: Tue May 22, 2012 3:19 pm 
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Gorilla
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Location: England
This makes me veryyyyyyyyyyyyyyyy happy

Image

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 Post subject: Re: Bulking phase
PostPosted: Tue May 22, 2012 9:03 pm 
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Location: Christchurch, New Zealand.
Whoa, cool !!!!

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 Post subject: Re: Bulking phase
PostPosted: Fri May 25, 2012 1:00 am 
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Gorilla
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Joined: Mon Oct 17, 2011 6:01 pm
Posts: 876
Location: England
Thurs-24th-May Cycle 5 Week 3 (5/3/1)

Weathers pretty hot still & I hate the heat. Had to work yesterday & it was like an oven, so hot & draining was unbelievable. I've also been full of a cold the last few days.

Main lift:
Bench press: (warm up sets 40kg x5 50kg x5 60kg x3) 75kg x5 85kg x3 95kg x1+3

Assistance:
Bench press: boring but big 70kg x10 60kg 2x10 50kg 2x10
Dumbbell rows: all per arm 32kg x10 30kg x10 28kg x10 24kg x10 22kg x10
Chin ups: 35 reps chin ups 15 hammer grip pull ups.

Ab circuit: side bends, crunches,hammer strength weighted crunches

Summary:
Knew today was going to be shit. So drained from the heat/work & the cold, guess I should of not bothered really. The last set on bench was crap, know I can lift heavier/better. I may re program bench anyway for next cycle.

Everything else was good, no problems. 

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 Post subject: Re: Bulking phase
PostPosted: Fri May 25, 2012 3:34 pm 
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Gorilla
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Joined: Mon Oct 17, 2011 6:01 pm
Posts: 876
Location: England
Fri-25th-May Cycle 5 Week 3 (5/3/1)

Same shit as yesterday. Rubbish:/ :/ :/

Main lift:
Squats: (warm up sets 52.5kg x5 67.5kg x5 80kg x3) 100kg x5 115x3 127.5kg x1+3

Assistance:
Squats: Boring but big 92.5kg x10 80kg 2x10 67.5kg 2x10 
Standing hamstring curls: 3x12
Reverse hypers: 3x15

Abs: leg raises 3x15

Summary:
Still not 100%, cold is mildly better. Work again was like an oven, also a shit nights sleep. Wasn't holding out again for a great session, purposely hit 3 reps on the one set & left it at that. Feel drained, deload week next week so should help with getting better.

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 Post subject: Re: Bulking phase
PostPosted: Mon May 28, 2012 4:04 am 
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Gorilla
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Location: England
Mon-28th-May Cycle 5 week 4 (deload 3x5)

Have another Osteopath app shortly so I had to be up early as I'm working tonight. Been a while since I trained on a empty stomach (besides a coffee) but as it's deload week anyway no probs.

Still went with the protocol of paring up two main lifts (upper/lower) as the works so light & to allow for a week of recovery.

Main lift:
OHP: 22.5kg x5 27.5kg x5 32.5kg x5

Assistance:
OHP: boring but big 37.5kg x10 32.5kg x10 27.5kg x10
Pull ups: wide 3x10
MTS Hammer strength row: light 3x10 (extra back work)

Main lift:
Deadlift: 52.5kg x5 67.5kg x5 80kg x5

Assistance:
Front squats: (programmed) 37.5kg x5 47.5kg x5 57.5kg x5
Standing Hamstring curls: 3x12 (light)

Ab circuit: cable crunch, Hammer strength crunch machine, side bends.

Summary:
Deload, easy peasy...

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"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler


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 Post subject: Re: Bulking phase
PostPosted: Mon May 28, 2012 5:24 am 
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Gorilla
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Joined: Mon Oct 17, 2011 6:01 pm
Posts: 876
Location: England
Quick pic before dinner the other night. Had to buy a new top to go out in & even that is a bit tight :? :? :?
My heads looking to small for my body, whoooo :lol:
Image

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"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler


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 Post subject: Re: Bulking phase
PostPosted: Thu May 31, 2012 12:17 pm 
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Gorilla
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Joined: Mon Oct 17, 2011 6:01 pm
Posts: 876
Location: England
Thurs-31st-May Cycle 5 Wee4 (deload 3x5)

Shattered, Worked 36 hours already this week. Got maybe 5ish broken hours of sleep before night shift Wed,after this I napped from 9:30 until 13:00 & had to get up as so I can sleep tonight. Also need to pop into work tomorrow so this week is pushing 70 hours :(

Main lift:
Bench press: 40kg x5 50kg x5 60kg x5

Assistance:
Bench press: boring but big 70kg x10 60kg x10 50kg x10
Chin ups: 3x10
Dumbbell rows: per arm 26kg x10 24kg x10 22kg x10

Main lift:
Squats: 52.5kg x5 67.5kg x5 80kg x5

Assistance:
Squats: boring but big 92.5kg x10 80kg x10 67.5kg x10
Reverse hypers: 3x10
Standing hamstring curls: 3x12

Ab circuit: Side bends, hammer strength crunch & standard crunches

Summary:
Hardest workout in a long time & it was a fucking deload. Not weight wise, just so damn tired........

New cycle Monday, boom.

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"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler


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 Post subject: Re: Bulking phase
PostPosted: Thu May 31, 2012 5:02 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
mate you looking fucking hench!! polo shirts always help too ahha!

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 Post subject: Re: Bulking phase
PostPosted: Sun Jun 03, 2012 12:59 am 
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Gorilla
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Joined: Mon Oct 17, 2011 6:01 pm
Posts: 876
Location: England
Maybe about to grip a hole in the universe but a change in my situation means I have had to look at meals (mainly the timing) & everything points to going "leangains"....

I recently moved up within the company I work & this means I'm extremely busy. I have close to twenty staff under me now & this means I simply cannot keep going off to eat anymore.

Anyone who knows me, will know my views on diets & their "methods" but I have first hand experience with people using IF & the protocol is about the only one I have ever thought seems legit (beside eating what's right for the individual) so it'll be interesting to see what comes of it eg body composition, lifts & how I handle the "food window" looking forward to it. 

Shall be using it as a slow bulk tool, want to get up to a 100kg by Christmas, so another 10kg.

Training wise I'm mixing things up this cycle. Still using 5/3/1 but on my short weeks (at work) I'm going to use Wendlers bodybuilding template, simply from more a fitness view. The strength programming is there but using the assistance & super setting some of it means I can keep my heart rate up, mainly because I can't get motivated to do cardio. 

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"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler


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 Post subject: Re: Bulking phase
PostPosted: Sun Jun 03, 2012 5:59 am 
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Joined: Sat Jan 21, 2012 4:13 am
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Location: Christchurch, New Zealand.
I agree completely with slow bulks, gives your body a chance to realise/adapt to the new muscle and make the necessary adjustments; much better in the long term too, in terms of both keeping the muscle gains and maximising your strength gains along the way.

Looking like a boss in that photo above, and your beard is badass !!

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