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[b]11/27/2012[/b]
[B]Lifts:[/B] Back/bi
BB Bent Over Row (145x8; 145x8; 145x8; 145x12)
BB shrugs (215x15; 215x12; 215x13; 215x12)
DB Bent Over Row (70x8; 70x8; 70x8; 70x10)
DB Pullover (75x10; 75x10; 75x10; 75x10)
Alt DB curl (40x7; 40x7; 40x7; 40x8)
Hammer curl (40x7; 40x6; 40x7; 40x7)
Preacher curl (25x10; 30x10; 30x9; 35x6)
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[B]11/28/2012[/B]
[B]Lifts:[/B] DL/abs
Deadlift (200x5; 230x5; 260x5; 295x5; 315x3; 350x1)
Hanging ab raise (15; 15; 15; 15)
Weighted decline crunch (25x15; 35x15; 45x15; 55x15)
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[b]11/29/2012[/b]
[B]Lifts:[/B] Shoulders
Military Press (115x8; 115x8; 115x8; 115x10)
DB Shrugs (65x20; 65x20; 75x20; 80x20)
DB Arnold press (45x10; 45x10; 45x10; 45x8)
Rear Delt Raise (30x10; 30x10; 30x10; 30x10)
Lat Raise (30x8; 30x8; 30x8; 30x8)
EZ Bar Upright aRows (100x10; 100x10; 100x10; 100x12)
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[B]12/1/2012[/B]
[B]Lifts:[/B] Legs/DL
Squat (155x10, 195x5, 215x5, 235x5, 275x5)
Calf raise (225x15, 225x15, 225x15, 225x18)
Decline crunch (25x20; 35x20; 35x20; 35x20)
EZ bar curls (65x8; 65x8; 65x8; 65x8)
SLDL (185x10, 185x10, 185x10, 185x10)
DL (185x10, 185x10, 185x10, 185x10)
BB Shrug (215x10, 215x10, 185x15, 185x15)
-
so i guess i should post at least something about diet. the bottom line is i've been eating like a madman, and it's a great feeling. have had some incredible workouts the past week or so, every single lift is going up weekly, overall just some really good feelings about this so far. i feel fat as fuark when im bloated at the end of the day, but in the morning after a nice dump it's not so bad. probably will continue to eat w/o tracking (i keep a general tally in my head, esp w/ regard to protein) until exams are over, then get on a more consistent diet over the holidays right around 3500cal or so just so i can make adjustments as necessary, but i definitely am happy to be doing a good ol fashioned bulk.
just to give you an idea of what i ate today (this is off the top of my head but yeah):
- 1/2 lb 92/8 ground beef
- 6 eggs
- couple slices of cheese
- 6 pieces wheat bread w/ lowfat cream cheese + nutella
- oatmeal
- greek yogurt
- little bit of beef jerky
- chickfila chargrilled sandwich + 12 nugs
- half pt talenti
- 2 scoops isopure zero carb
- couple random cheesecake bites
- 3 cliff bars
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[QUOTE=earthshieldlol;987555053]
- 1/2 lb 92/8 ground beef
- 6 eggs
- couple slices of cheese
- 6 pieces wheat bread w/ lowfat cream cheese + nutella
- oatmeal
- greek yogurt
- little bit of beef jerky
- chickfila chargrilled sandwich + 12 nugs
- half pt talenti
- 2 scoops isopure zero carb
- couple random cheesecake bites
- 3 cliff bars[/QUOTE]
Sounds like a very good day...jealous/10
**never thought to put cream cheese with nutella
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[B]12/3/2012[/B]
[B]Lifts:[/B] Chest/tri
Flat bench (165x10; 205x8; 210x8; 215x6; 225x4)
Wide guillotine (150x10; 155x8; 160x8; 165x8)
Incline bench (150x8; 150x8; 155x6; 155x6)
Chest flyes (25x10; 25x10; 25x10; 25x15)
2h tri extension (85x8; 75x10; 75x10; 75x12)
Skullcrusher (75x8; 75x8; 75x8; 75x8)
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[B]12/4/2012[/B]
[B]Lifts:[/B] Back/bi
BB Bent Over Row (165x8; 165x8; 165x8; 165x12; 185x8)
BB shrugs (185x15; 185x15; 185x15; 185x15)
DB Bent Over Row (75x8; 75x8; 85x8; 85x8)
DB Pullover (85x8; 85x8; 85x8; 85x8)
Alt DB curl (40x10; 40x8; 40x8; 40x10)
Hammer curl (40x8; 40x8; 35x10; 40x9)
Preacher curl (30x10; 30x10; 35x8; 35x7)
Reverse BB curl (65x8; 65x8; 65x8; 65x8)
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Nice cut. Did you ever hit 160? How was your strength in the gym during your cut (did you have to lower weights to make your sets at any point)?
Wish you great success in your bulk, pics are looking pretty solid, mang.
-
[QUOTE=lucksterx;989259563]Nice cut. Did you ever hit 160? How was your strength in the gym during your cut (did you have to lower weights to make your sets at any point)?
Wish you great success in your bulk, pics are looking pretty solid, mang.[/QUOTE]
hey man, thanks. the lowest i got was like 168-169 at the end of psmf in october. considered going for 160 but just felt like the time was right to bulk. i also have a little bit of loose/weird skin that i thought might benefit from bulking & extra time to tighten up in general before trying to cut super low. planning to bulk til mar 1 and then get cut up in the spring.
my strength stayed relatively constant throughout the cut luckily. bench did go down by maybe 15 lbs initially, but slowly worked my way back up to pre-cut by the end. other than that any strength loss i attribute to getting strict about better form. since i've been on a surplus strength has really shot up. gotta admit, it feels pretty awesome. need to get that DL over 400 and i'll have pretty solid stats considering i've really only been lifting seriously for bout a year now.
good luck to you too!
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[B]12/6/2012[/B]
[B]Lifts:[/B] Shoulders
Military Press (125x7; 125x7; 125x8; 125x7)
DB Shrugs (80x20; 80x20; 80x20; 80x20)
DB Arnold press (50x6; 50x6; 50x6; 50x6)
Rear Delt Raise (35x8; 35x8; 35x8; 35x8)
Lat Raise (30x8; 30x8; 30x8; 30x8)
EZ Bar Upright aRows (110x6; 110x6; 110x6; 110x10)
-
was out of the gym for a few days cause of exams, back in today & hit chest/tris. didn't bother logging cause i was kinda messing around a lot. decent workout still though. feels f'in good to be lifting again. (only took 3 days off but was lifting 6 days/wk before that so felt like an eternity)
now that exams are over i think im gonna start tracking cals again this week.
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[B]12/11/2012[/B]
[B]Lifts:[/B] Back/bi
BB Bent Over Row (185x8; 185x8; 185x8; 185x10)
DB Bent Over Row (85x8; 85x8; 85x8; 85x10)
DB Pullover (85x8; 85x8; 85x8; 85x8)
Alt DB curl (45x6; 45x6; 40x8; 40x8)
Hammer curl (40x6; 40x6; 35x8; 35x9)
Preacher curl (35x8; 35x7; 30x10; 30x10/8)
Reverse BB curl (65x8; 65x8; 65x8; 65x8)
-
stats: 169
Do you even bulk?
-
[QUOTE=BradKemp;992548593]stats: 169
Do you even bulk?[/QUOTE]
lol more like 185 atm. stepped on the scale the other day for the first time in about a month.
-
[B]12/12/2012[/B]
[B]Lifts:[/B] DL/abs
Deadlift (215x5; 245x5; 275x5; 305x3; 350x1)
Hanging ab raise (15; 15; 15; 15)
Weighted decline crunch (45x15; 45x15; 55x15; 55x15)
-
[B]12/14/2012[/B]
[B]Lifts: [/B]Shoulders
Military Press (125x8; 125x8; 125x8; 125x12)
DB Shrugs (60x20; 80x20; 80x20; 80x20; 80x25)
DB Arnold press (50x6; 50x6; 50x6; 50x8)
Rear Delt Raise (35x8; 35x10; 35x10; 35x10)
Lat Raise (30x10; 30x10; 30x10; 30x10)
EZ Bar Upright aRows (115x6; 115x6; 125x8; 125x10)
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[B]12/17/2012[/B]
[B]Lifts:[/B] Chest/tri
Flat bench (165x10; 205x8; 215x6; 225x4; 225x5)
Wide guillotine (155x8; 165x7; 170x6; 175x6)
DB press (65x7; 65x7; 70x5; 70x6)
DB shrug (85x15; 90x15; 95x12; 60x25)
Chest flyes (25x10; 30x8; 30x8; 25x12)
2h tri extension (65x10; 70x8; 75x7; 80x6)
Weighted decline crunch (50x15; 50x13; 60x10; 65x6)
Dips (15; 7; 10; 9; 8)
-
[B]12/18/2012[/B]
[B]Lifts:[/B] Back/bi
BB Bent Over Row (150x10; 150x10; 150x10; 150x10)
DB Bent Over Row (65x10; 65x10; 65x10; 65x10)
DB Pullover (65x10; 65x10; 65x10; 65x10)
Lat pulldown (50x10; 75x10; 85x10; 95x10)
Alt DB curl (40x10; 40x9; 40x8; 40x8)
Hammer curl (40x8; 40x8; 35x8; 35x8)
-
[B]12/23/2012[/B]
[B]Lifts:[/B] Shoulders
DB Shrugs (80x20; 80x20; 80x15; 70x15; 70x15)
Military Press (125x8; 130x6; 130x4; 125x6)
Decline crunch (50x10; 55x10; 60x10; 65x8)
DB Arnold press (45x8; 45x6; 40x8; 40x4)
Rear Delt Raise (35x10; 35x10; 40x8; 40x8)
Lat Raise (30x8; 25x10; 25x10; 25x10)
EZ Bar Upright aRows (125x8; 125x8; 115x10; 115x10)
Calf raise (135x10; 135x10, 135x15, 160x10)
-
[B]12/24/2012[/B]
[B]Lifts: [/B]Chest/tri
Flat bench (165x10; 205x8; 215x6; 225x4; 230x4)
Wide guillotine (165x8; 165x8; 165x8; 165x12)
Dips (10; 10; 10; 10; 10)
DB press (60x8; 60x8; 55x8; 55x8)
Chest flyes (25x10; 25x10; 30x8; 30x8)
2h tri extension (60x10; 75x6 75x6; 80x4)
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[B]12/26/2012[/B]
[B]Lifts:[/B] Back/bi
BB Bent Over Row (185x10; 185x10; 195x8; 195x8)
DB Bent Over Row (70x10; 85x8; 85x8; 90x8)
Lat pulldown (90x10; 120x8; 120x6; 105x8)
Decline crunch (55x10; 65x10; 65x10; 70x8)
DB Pullover (75x8; 75x8; 55x10; 60x10)
Alt DB curl (40x8; 40x7; 35x8; 35x8)
Hammer curl (30x8; 30x8; 35x8; 35x9)
Deadlift (225x5; 275x5; 300x3; 315x1; 325x1)
SLDL (225x5; 225x5; 245x5; 255x5; 265x5)
Dips (10; 10; 10; 10; 10)
Wide lat pulldown (75x10; 90x10; 90x8; 75x12)
so uhhh my workout was kinda nuts today and i didn't even feel tired at the end. started using DS craze for the first time today, and it's kind of insane.
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[B]12/27/2012[/B]
[B]Lifts:[/B] Shoulders
DB Shrugs (65x25; 85x25; 85x20; 85x20; 75x25)
DB Arnold press (45x8; 45x8; 45x8; 50x6)
Military Press (125x6; 115x8; 115x7; 110x7)
Rear Delt Raise (35x10; 35x12; 40x10; 40x10)
Lat Raise (25x10; 25x10; 25x10; 25x12)
EZ Bar Upright Rows (85x10; 105x10; 115x10; 125x10)
Seated calf raise (135x25; 225x20; 225x20; 315x15)
BB shrugs (185x15; 205x15; 225x15; 225x15)
-
[B]12/29/2012[/B]
[B]Lifts:[/B] legs
Leg extension (100x10; 140x10; 160x10; 180x10)
Calf raise (225x20; 225x20; 225x20; 225x20)
Leg press (270x10; 360x8; 360x8)
Squats (135x5; 185x5; 205x5; 225x5; 225x5)
Decline crunch (55x15; 65x15; 65x12; 75x10)
got to the gym like 45 mins before close today so didn't get to hit legs as hard as i wanted, but was a good start. wish i had access to a leg press a long time ago. dat jello leg feel is the best feel.
-
fell off the face of the earth for a week. my bad. regular updates starting back tomorrow.
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[B]1/5/2012[/B]
[B]Lifts:[/B] Legs/chest
Leg extension (160x12; 200x8; 200x8; 200x8)
Seated Calf raise (180x15; 180x15; 135x20; 135x20)
Leg press (8x10; 10x6; 10x6; 10x10)
Squats (150x5; 185x5; 205x5; 225x5; 250x3)
Decline crunch (65x15; 65x15; 70x10; 70x10)
Dips (15; 15; 10; 10; 10)
BB calf raise (250x15; 250x15; 275x15; 275x10)
Bench (165x10; 205x8; 230x4; 230x6)
Wide guillotine (165x8; 165x8; 165x8; 165x8)
SLDL (218x8; 218x8; 228x5; 228x5)
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[B]1/7/2012[/B]
[B]Lifts:[/B] Shoulders
Military Press (95x10; 125x8; 125x6; 120x8)
BB shrugs (225x15; 245x15; 275x15; 315x15)
DB Shrugs (85x25; 90x20; 95x15; 95x15)
Rear Delt Raise (40x10; 35x10; 40x8; 35x10)
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[B]1/8/2012[/B]
[B]Lifts:[/B] Back/bi
BB Bent Over Row (195x10; 195x10; 205x8; 185x10)
DB Bent Over Row (85x10; 85x10; 90x8; 90x8)
Lat pulldown (110x8; 100x8; 100x8; 100x8)
Wide lat pulldown (70x10; 80x8; 90x8; 100x8)
Decline crunch (65x15; 65x15; 65x12; 65x10)
Alt DB curl (35x8; 35x8; 40x6; 40x8)
Hammer curl (30x8; 30x8; 35x6; 35x6)
SLDL (185x5; 225x5; 275x2; 315x1)
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[B]1/10/2012[/B]
[B]Lifts:[/B] Legs/tri
Leg extension (150x12; 210x8; 190x8; 190x8)
Leg press (6x10; 10x6; 8x8; 10x6)
Dips (15; 15; 12; 12; 15)
BB calf raise (225x20; 225x20; 275x15; 275x15)
Squats (185x5; 205x5; 225x5; 235x3; 255x2)
Seated Calf raise (135x20; 135x20; 180x20; 205x20)
Tricep extension (65x10; 75x10; 80x10; 90x8)
Decline crunch (65x15; 65x15; 75x10; 75x12)
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[B]1/12/2012[/B]
[B]Lifts:[/B] Shoulders
Military Press (125x8; 125x8; 135x6; 135x5)
DB Shrugs (95x25; 95x25; 105x20; 105x18)
Rear Delt Raise (40x10; 45x8; 45x8; 35x12)
DB Arnold press (40x8; 40x8; 45x8; 45x6)
Lat Raise (30x10; 30x10; 30x10; 30x10)
EZ Bar Upright Rows (115x10; 115x10; 125x8; 125x10)
BB shrugs (225x25; 250x20; 275x15; 320x10; 320x10)