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 Post subject: Re: Bulking phase
PostPosted: Sun Jun 03, 2012 6:22 am 
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Gorilla
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My beard is pretty angry looking atm, defiantly organic/free range!

I'll be posting up the first bb with 5/3/1 tomorrow so check in!!! My bulk was fast, I just wanted weight on my frame but I will slow this one right down:)

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 Post subject: Re: Bulking phase
PostPosted: Mon Jun 04, 2012 4:22 pm 
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Gorilla
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Mon-4th-June Cycle 6 week 1 (3x5) Wendler's bodybuilding template

So today marks two new additions....1) bodybuilding(ish) template & 2) first session fasted.

Main lift:
OHP: (warm up sets 22.5kg x5 30kg x5 35kg x3) 37.5kg x5 45kg x5 50kg x5

Assistance:
Dumbbell press: 26kg's x12 24kg's x12 20kg's x12 16kg's x12
Side raise/rear raise super set,10kg dumbbells for the side raise & 5kg plates for the rear's: 2x12
Chin ups (between OHP) 4x10
Preacher curls on hammer strength machine: 1x10 20kg plate 3x10 25kg plate

Ab circuit: side bends/hammer strength machine with 15kg loaded/crunches.

Summary:
Good session, felt weird going back to 4 sets with 10+ reps. Was really going blind here as it's been an age since I've done this kinda work, so was feeling things out. Main thing that came out being heavy dumbbell pressing after OHP isn't going to happen, I was struggling on the first set with the 26kg's to hit 12 reps. Everything else was fine no issues. I do love reverse pyramiding the sets after the main lift.

Writing this is the end of the second day using leangains protocol. The workout felt fine, energy level were there. Meal wise, in all honesty haven't been all that bad. One o'clock soon comes round & I look forward to eating, where as it was such a chore. Today I had pizza at a restaurant, saw a movie & was hungry again for my last meal at 20:30.

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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: Tue Jun 05, 2012 4:21 am 
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VBB Moderator Powerlifter & Ultrarunner
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Location: Christchurch, New Zealand.
Pizza and a movie sounds like my kind of day haha.

How do you find Leangains?

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 Post subject: Re: Bulking phase
PostPosted: Tue Jun 05, 2012 5:12 am 
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Gorilla
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Only my third day mini but I'm not minding it thus far...today will be a test, working till 13:00 training right after so can't really break the fast till 14:30. So a long time without food but I'll make up for it, may have an double espresso just before though to see me through.

Haven't tracked macros or anything for it, just seeing how I do using the method for now

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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: Tue Jun 05, 2012 5:18 am 
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Double espresso - do it.

I just commented in another journal that I've never tracked any macros, I'll often have a general idea of what I am eating and I don't think I would be massively off with them. Doesn't concern me though, I'd rather go by other markers than worrying about my macros but that's just me.

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 Post subject: Re: Bulking phase
PostPosted: Tue Jun 05, 2012 5:24 am 
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Gorilla
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Ye totally agree, people really do get the head up their asses tracking macros, usually people who in reality just need to eat some food in the first place.

I wouldn't mind dropping some weight to start if it means the bulk I'mgoing to do means a little leaner mass. Though the thought of eating bulking food in the food window scares me

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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: Tue Jun 05, 2012 10:40 am 
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Gorilla
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Location: England
Tues-5th-June Cycle 6 Week 1 (3x5)

Worked this morning so up early, does suck a little not eating getting up so early but keeping busy helps. 

Main lift: 
Squats: (warm up sets 55kg x5 70kg x5 82.5kg x3) 90kgx5 105kgx5 117.5kgx5

Assistance:
Leg press:  3x15 at 150kg 2x15 at 100kg
Standing hamstring curls (superset with leg press): 4x12
Leg extensions: 56 plate 2x22 49 plate 2x12 
Reverse hypers (superset with leg extensions): 4x12

Tried to do some hanging leg raises for abs but my back wasn't having any of it.

Summary:
Session was good, after squats I moved to leg press & again had no clue what to lift. Though it's not to be over thought its still good to have some numbers in mind. 150kg for 3x15 isn't bad going, it's just a little weird hitting more sets/reps...I keep wanting to go heavy but these assistance sets are meant to be for more reps ect.

Broke my fast with a pretty protein, carb heavy meal & I'm fighting to stay awake...

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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 Jun 06, 2012 9:18 pm 
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Must have been heavier on the carbs than the protein by the sounds of it ?!

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 Post subject: Re: Bulking phase
PostPosted: Thu Jun 07, 2012 8:10 am 
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Gorilla
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Location: England
Thurs-7th-June cycle 6 Week 1 (3x5) Wendler's bodybuilding template

Main lift:
Bench press: (warm up sets 40kg x5 50kg x5 60kg x5) 67.5kg x5 77.5kg x5 87.5kg x5

Assistance:
Dips: body weight (90kg) x12 20k plate x12 15kg plate x12 10kg plate x12

Dumbbell press:  24kg's 2x10 flat 2x10 incline 

Push downs 21.6 plate 4x20   17 plate x20

Hammer strength machine chest press: 2x10 20 plates
Hammer strength incline chest press: 2x10 

Summary:
So this session ended up being a mess, mainly because pulling the dumbbells up onto my knees from the floor was enough to set my back off. I'm highly annoyed I did dumbbell pressing over push ups which I'd planned to do.

Also I have discovered my shoulders dislike any type of chest fly movement. I think if I do train this way again I'll have to look things which avoid me picking things up from the floor. I actually can't see me doing this kinda thing ever again. 

No ab work as my back is killing me, not sure where this leaves me deadlifting tomorrow. Think I'll do it Saturday now & again I'm questioning deadlifts in general.

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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 Jun 09, 2012 10:08 am 
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Gorilla
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No 5/3/1 today....no deadlift & this was I guess a "back" day. Next week I'm going back to boring but big.
No deadlifting this week as my lower backs awful again.

So this means I'm done with trying to progress  on deads for the foreseeable. All I'm going to do is lift 100kg 2x5 (with warm up sets) on deadlift day until I see the doctor about my back. Most defiantly a disc problem :(

My shoulders are still sore so today was more me pottering about the gym doing bits & pieces. Be glad to be back on bbb with proper programming.

Pull ups: 20 reps wide 10 hammer & left it at that, shoulders complaining.

MTS Hammer strength row...4x12

Dumbbell rows: per arm 34kg x10 32kg x10 28kg x10 22kg x10

Cable narrow row: 3x10

Abs: hammer strength crunch +15kg 30 reps/side bends 30 reps a side with 20kg plate & 30 crunches.

Can't be fucked to list what plates, bbb next wk & can wait.

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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 Jun 11, 2012 4:11 pm 
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Gorilla
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Location: England
Mon-11th-June cycle 6 week 2 (3x3)

Up at 5:00, food packed/bagel coffee & 4 scrambled eggs eaten with a coffee. I slipped on my water proof jacket & stomped to work. Just over two miles with my back pack full.

Pretty  busy day but in the gym for 19:20...

Main lift:
OHP: (warm up sets 22.5kg x5 30kg x5 35kg x5) 40kg x3 45kg x3 52.5x3 +5

Assistance:
OHP boring but big: 40kg x10 35kg 2x10 30kg 2x10

Pull ups: 40 reps wide 10 reps hammer...all between OHP sets

Narrow cable rows: 3x10 (extra back work)

Cable bicep curls: 3 plate drop set of 10 reps...so x2 this.

Summary: 
Smashed this today, loved getting back to bbb...I kidded about never doing curls to a pal & he said its because I'm crap at them. Kinda funny when I curled almost the whole stack for a 30 rep drop set twice hahaha

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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 Jun 11, 2012 4:20 pm 
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Gorilla
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Location: England
Oh ye abs: hammer strength crunch machine with 15kg loaded 30 reps/side bends with 20kg plate 30 reps aside & 30 crunches...

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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 Jun 11, 2012 10:14 pm 
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Location: Waukesha, WI
Sorry to hear the lower back is being a pain, VS. Hope that it gets better before too long and that you'll be able to squat and deadlift without any problems!

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 Post subject: Re: Bulking phase
PostPosted: Tue Jun 12, 2012 12:37 am 
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Gorilla
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Location: England
Thanks VE...going to register this week at a new GP & hopefully get referred to the hospital for scan. Need to get this sorted.

Squatting, thank god is fine. Deads just kill me & even pulling up dumbbells last week from between my legs to my knees was also terrible :/

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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: Tue Jun 12, 2012 4:31 pm 
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Gorilla
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Location: England
Tues-12th-June

Missioned up to walk to work again. 40 ish min walk mostly up hill so it's a cheeky bit of conditioning with my back pack on with my foods & gym gear inside.

Main lift: 

Deadlift: (warm up sets 60kg x5 70kg x5 80kg x5) 100kg 2x5 

Assistance:
Front squats programmed: 60kg x8 70kg x8 80kg x6
Leg press: 4x15 at 100kg
Standing hamstring curls: 4x12 (between front squat sets)

Hanging knees raises: 3x10....felt loads better than full hanging leg raises, easier on my back for sure.

Summary:

So that is basically all  I'm doing deadlift wise until I know for sure what's going on with my back....feeling rather dejected I can't deadlift properly but I need to get fixed :/ the work easy easy enough, which of course is the point of it. No more programming deadlifts:(

Everything else was nice, front squats were great. Leg extension was out of order so I just threw an easy weight on the leg press for a final little burn out, super set along with standing hamstring curls.

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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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