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 Post subject: Re: Bulking phase
PostPosted: Mon Nov 21, 2011 9:47 am 
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Elephant
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Location: New Jersey, USA
Nicely done.

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 Post subject: Re: Bulking phase
PostPosted: Wed Nov 23, 2011 5:31 am 
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Gorilla
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Location: England
Good workout today! I think dead lifts are going to be the one thing which is going to take time for me to make serious gains. I Ve had lower back issues in the past so this must be effecting me because everything else I'm strong on. 
 
My technique is solid enough So I'll need to be patient. Guess everyone has a weak area.

Shrugs were awesome I could of gone heavier.

deads:
All in sets in 5 reps
60k
80k
100k
110k

Chins with hammer grips.
8-10-8-10

Shoulder dumbbell press:
1x10 44k
1x10 52k
1x8 56k
1x4 60k
1x4 60k
Side raises:
1x10 20k
2x10 24k

Superset shrugs with side rises (dumbbells):
3x10 80k

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 Post subject: Re: Bulking phase
PostPosted: Fri Nov 25, 2011 8:25 pm 
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Gorilla
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Location: England
25/11/11

Test week over so now I get to follow what the spread sheet throws at me. Good workout considering I came from a 12 hr night shift.

Flat barbell press:
1x5 50k
1x5 70k
1x5 80k
1x5 90k
1x3 100k

Squats:
1x5 50k
1x5 80k
1x5 100k
1x5 110k
1x5 120k

Barbell underhand rows:
1x15 70k
1x12 80k
1x15 82.5 k
1x15 85k
1x15 90k

Incline bicep curls:
1x12 24k
1x8 28k
1x9 28k

Cable crunch with 3 second pause:
1x15 80plate
1x15 85plate
1x15 95 plate (whole stack :)

Cable bicep curl (single handle):
1x6 25plate
1x10 20 plate

Into laying bicep curl: 1x15 45 plate

Leg curls:
1x10 77 plate
1x10 84 plate
1x10 91 plate

Didn't need the cable curls but I was feeling good. My barbell rowing is becoming my strongest movement. 15 solid reps at 90kg was hugely pleasing. Maybe time to ramp the weight for some 5x5 action

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 Post subject: Re: Bulking phase
PostPosted: Thu Dec 01, 2011 7:09 am 
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Gorilla
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Joined: Mon Oct 17, 2011 6:01 pm
Posts: 876
Location: England
De load for the next 3 weeks. Loving the 3 day split. Monday I trained so hard & intense I had to calm myself down haha (self time out)

Mon 28/11/11

Squats: 5x60k 5x70k 5x85k 5x100k 8x112.5k (no belt)

Flat barbell press: 5x50k 5x60k 5x70k 5x80k 8x85k

Dips:
15xbody weight (80k)
12x +5k
12x +10k
11x +11.5k

Barbell rows:
15x60k
12x70k
10x75k
12x80k
10x85k
( I bent over a little more & found it hit may back more Still soreish)

Tricep pull downs (whole stack):
15x 32.9k
2x11 32.9k
(maybe time to changes these to easy)

Wed 30/11/11

Dead lifts:
5x65k
5x75k
5x90k
8x102.5k
5x102.5k

Hammer chins:
12
10
7
7
(very slow with full range of motion)

Dumbbell presses:
10x44k
10x48k
10x52
10x56k
6x56k

Side raises:
10x3x24k
superset with heavy shrughs

Dumbbell shrugs:
10x3x80k

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 Post subject: Re: Bulking phaseho
PostPosted: Sat Dec 03, 2011 1:47 pm 
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Gorilla
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Joined: Mon Oct 17, 2011 6:01 pm
Posts: 876
Location: England
Friday 2/12/11

Squats:
5x60k
5x75k
5x80k
5x105k
3x125k
8x90k

Bench press:
5x50k
5x60k
5x70k
5x80k
3x90k
12x70k

Barbell rows:
10x50k
10x60k
8x70k
8x85k
3x96k
10x70k

Z bar curls:
15x20k
10x20k
10x22.5k
10x30k

Leg curls:
10x77 plate
10x91 plate
8x98k

Cable crunches:
15x80 plate
10x85 plate
8x95 plate (Whole plate)

First week of three week de load done. Feeling good

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 Post subject: Re: Bulking phase
PostPosted: Fri Dec 09, 2011 9:43 am 
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Elephant
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Joined: Thu Apr 09, 2009 8:53 am
Posts: 1481
Location: Scotland
how you enjoying the strength training?

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 Post subject: Re: Bulking phase
PostPosted: Sat Dec 10, 2011 6:13 pm 
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Gorilla
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Joined: Mon Oct 17, 2011 6:01 pm
Posts: 876
Location: England
Going great cheers mate. Really enjoying the 3 day split I'm doing. Fairly straight forward with some assistance on the 3 work outs. Adding 2.5kg each week atm & hitting it all.

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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: Sat Dec 10, 2011 6:50 pm 
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Gorilla
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Joined: Mon Oct 17, 2011 6:01 pm
Posts: 876
Location: England
Full week of training below. I couldn't get my butt below my knees for whatever reason Monday. I'm not the most flexible of guys but was frustrating.

5/12/11

Barbell Bench:
5x50k
5x60k
5x72.5k
5x85k
5x92.5k

Dips:
18 reps body weight
15 + 5k
15 +10k
14 +12.5k

Squats:
5x62.5k
5x77.5k
5x95k
5x110k
5x125k

Barbell rows:
10x50k
8x60k
8x75
8x85
5x95

Tricep Pull Downs:
15x32.9plate
2x12x32.9plate

7/12/11

Dead Lifts:
5x67.5
5x77.5k
5x97.5k
8x105k

Hammer Chins:
10
10
10
7

Dumbbell Shoulder Press:
10x44k
10x48k
10x52k
10x56k
8x60k

Side Raises:
3x10x24k

Shrugs s'set with side raises:
10x3x80k

9/12/11

Barbell Bench Press:
5x52.5k
5x62.5k
5x75k
5x85k
3x95k
10x70k

Squats:
5x65k
5x75k
5x85k
5x100k
5x105k
10x80k

Barbell Rows:
5x52.5k
5x62.5
8x80k
5x87.5k
5x95k
10x70k

Leg Curls:
10x77plate
10x91plate
8x98plate

Z Curls:
15x20k
10x22.5k
10x25k
8x30k

Cable Crunches:
15x85plate
15x90plate
10x95plate

_________________
"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 Dec 11, 2011 9:56 am 
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Elephant
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Joined: Thu Apr 07, 2011 4:10 am
Posts: 2138
Location: New Jersey, USA
Wow that was one long ass workout! :)

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 Post subject: Re: Bulking phase
PostPosted: Sun Dec 11, 2011 10:19 am 
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Gorilla
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Joined: Mon Apr 11, 2011 5:44 am
Posts: 532
Location: Sunshine Coast, Queensland, Australia
jungleinthefrunk wrote:
Wow that was one long ass workout! :)



I think it's three seperate workouts.

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 Post subject: Re: Bulking phase
PostPosted: Mon Dec 12, 2011 3:06 pm 
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Gorilla
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Joined: Mon Oct 17, 2011 6:01 pm
Posts: 876
Location: England
12/12/11

Barbell bench:
5x52.5k
5x62.5k
5x75k
5x85k
5x95k

Dips:
15 body weight
15 +10k
10 +15k
10+15k

Barbell rows:
10x52.5k
10x62.5k
8x80k
8x87.5k
8x95k

Tricep pull downs:

12x3x32.9 plate (whole stack)

Squats:

5x65k
5x75k
5x85k
5x100k
5x110k
5x100k

110kg set on squat were good but felt form slipped slight toward the 4th rep, think I positioned my feet a bit off so hit another set.

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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: Wed Dec 14, 2011 2:21 pm 
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Gorilla
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Joined: Mon Oct 17, 2011 6:01 pm
Posts: 876
Location: England
Needed a good lifting session today after having one of those days where I was thinking "is it all worth it"

Getting sick of the sight of food & preparing it. Feeling bloated & an achy back. A solid workout put all this a side.this is what you get working nights as well haha


Pleased with my dead lifting today. Though making gains this is a weak area at present due to lower back injuries in the past. This is week four of a twelve week plan & I'm now back to my current max on the big lifts. When I dead lifted 110k on my test week I struggled with 5 reps, 105k was easy but 110k felt a killer.

110k today & I nailed it. 10 solid reps & I could of carried on but hitting a round 10 felt great.

I need to remember though I been training for years I have only been lifting seriously for size for 5-6 months.

14/12/11

Dead lifts:
5x70k
5x80k
5x100k
10x110k

Hammer chins:
10 10 10 7

Dumbbell shoulder press:
10x44k
10x48k
8x52k
10x56k
6x60k

Side raises:
2x10x24k
1x10x28k

Shrugs s'set with side raises:
3x10x80k

_________________
"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: Fri Dec 16, 2011 4:36 pm 
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Gorilla
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Joined: Mon Oct 17, 2011 6:01 pm
Posts: 876
Location: England
Couple of quick back shots. Will get more on soon :)

Image

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: Fri Dec 16, 2011 4:39 pm 
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Gorilla
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Joined: Mon Oct 17, 2011 6:01 pm
Posts: 876
Location: England
ps It's actually better clothed doing progress pics as my tattoo coverage...well covers me haha

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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 Dec 18, 2011 1:53 am 
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Gorilla
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Joined: Mon Oct 17, 2011 6:01 pm
Posts: 876
Location: England
16/12/11

Barbell bench:
5x55k
5x65k
5x75k
5x85k
3x97.5k
10x70k

Barbell rows:
10x55k
10x65k
8x85k
8x87.5k
5x95k
10x70k

Z bar curls (bar weight not counted)
15x20k
10x25k
6x30k
10x20k

Did curls directly after Rows this week instead of towards the end.

Squats:
5x67.5k
5x77.5k
5x87.5k
5x2x105k
10x80k

Still not fully happy with depth of squats. My workout pal said I was getting past my knees but I wasn't convinced so I stayed at 105k for two sets. Need to record this coming week, not got great flexibility as it is.

Leg curls:
10x77plate
10x91plate
10x98plate

Cables crunches:
15x80plate
15x85plate
10x95plate (whole stack)

_________________
"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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