12/3 Back Day Even Better Day?
I don't know why, but I'm liking back day more and more every week. I think it's because of the back/arm pumps but idk, I just like it. lol
I switched out WG Seated Rows for Underhand BB Rows because I've maxed out the Seated row machine here at the uni gym, we don't really have a WG Row station, just sit on the floor at the cable machine. Today was my normal carb day, I'm going to start posting a screenshot from MFP this week. I'm not neccessarily being spot on at my carb number, just eating until I can't eat more, but going on feel. I think I was adding a little too much fat for a couple weeks, so I'm playing around with numbers to see where I like my levels at.
Back Workout!
[B]DB Pullovers[/B]
W/U: 80x12
W/U: 90x10
Working: 115x9 (lowered weight a little and focused more on the stretch and contraction)
[B]HG Pulldowns[/B]
W/U: 180x12
Working: 120x8 rest pause 120x3 * added 1 rep to both
[B]1 Arm DB Rows[/B]
W/U: 85x12
Working: 120x10 * +2
[B]Underhand BB Rows[/B] [I]Was only going to do 1 warmup but having not done these in a long time I didn't really know where to start/end[/I]
W/U: 135x20
W/U: 205x12
Working: 255x7
This was a great workout, crazy lat and trap pumps, mid back felt good too. I'm going to add hyperextensions to leg day this week to try something different. Had to get ready for work.
Glycobol showed up today! Can't wait to start it in a few weeks!
12/4 I got a little behind Shouldrs/Tris
So I've been slacking on getting my workouts posted, been overly tired this week, haven't done much other than work and work out. Shoulders went great, tris went surprisingly better!
[B]DB Shoulder Press[/B]
W/U: 65x12
W/U: 70x10
Working: 80x7 -same as last week, maybe could have hit one more with a spotter but First exercise is always my weakest
[B]Side DB Laterals[/B]
W/U: 30x12
Working: 45x10 +4 partials
[B]Low Pulley Delt Raises[/B]
Working Drop Set: 50x12/40x12/30x15/20x14 +1 negative
[B]Rear Delt Pec Deck Flies[/B] [I]Note: These are going to be my new go-to for Rear Delts[/I]
W/U: 50x12
W/U: 70x11
Working: 100x11
[I]Note2: Never done these before, didn't know what weight to start with. Now I know. Will start ~90 next week[/I]
[I]5 Minute Rest[/I]
[B]Tricep Pushdowns[/B]
W/U: 150x12
Working: 190x7 *
[B]Lying Extensions[/B]
W/U: 85x12
Working Rest-Pause Set: 115x10/115x4/115x3 *
[B]Bench Dips[/B] [I]Going to add these in every other week now[/I]
W/U: 90x12
W/U: 180x10
Working: 225x7 *
[B]DB Seated Extensions[/B] [I]A Lot of focus on the stretch and squeeze on these[/I]
W/U: 80x10
Working: 100x9 *
[B]DB Shrugs[/B] [I]No straps to work forearms a bit[/I]
W/U: 100x15
Working: 120x10 (Failure) * (Strapless PR)
Whole Tricep workout was PRs. Felt great, hy00ge pump, tris looked thick, horseshoelike, and solid, shoulders were full, vascular, and separated like crazy. Phone was broke so I couldn't get pump pics
12/5 Legs: A new exercise arises
So I was getting really frustrated with the lack of growth I have been experiencing in my legs since I started bulking. BRB Calves as big as my thighs. So I decided to try squatting again. For those of you in for the ride on my Glycobol log, I injured my knee, and as a result, I haven't squatted in MONTHS. My best then IIRC was 225x8. I've been leg pressing my brains out for a while, here is my first workout back to squatting :D
Also, I increased my first warm up set reps to 20, trying to get more fatigue and stress on the muscles.
[B]Leg Extensions[/B]
W/U: 170x20
W/U: 215x12
Working: 245x10 * +3 o_O What kind of wizardry is this?
[B]SQUATS[/B]
[I]To parallel, I don't go ATG, not my thing, esp with knee issues. Sorry[/I]
W/U: 135x15
W/U: 225x10 *
Working: 275x4 *
Last 2 sets were PRs :D
[B]Leg Press[/B]
[I]I don't like having these after squats. With my prior heavy fcking leg presses, Felt weak as fuark with 7ppsx5 lol[/I]
[I]However, the DOMs I've had today tell me it's a good idea lol[/I]
W/U: 3pps x20
W/U: 4pps x15
Working: 7pps x7
[I]5 minute Rest[/I]
[B]Seated Ham Curls [/B]
W/U: 140x20
W/U: 155x12
Working Rest Pause Set: 170x10/170x5
[B]SLDL[/B]
[I]Was a lot stricter on form today, went for a deep stretch and solid contraction, MMC to the Hams. Always felt like I was hitting my back more.[/I]
W/U: 135x20
W/U: 185x15
W/U: 225x10
Working: 275x8
[B]Calf Raises[/B]
[I]This Format: Fast reps/ Slow Stretch:contract reps / Fast/ Slow[/I]
Set 1: 160x20
Set 2: 160x12
Set 3: 160x18
Set 4: 160x12
[B]Walking BB Lunges[/B]
[I]I really like finishing up my leg workout with these. I go knee to floor on them and explode up, straight to next rep, not pause with even feet or anything, straight to next rep.[/I]
Set 1: 125x20
Set 2: 125x20
Set 3: 125x16
Who likes going heavy on these vs. lighter for more reps?
12/6 Chest Day: The real Massularia test
So One of the claims of Massularia is increased recovery time. I decided today to put that to the test and go ahead and go 5 on and hit chest again today. So No rest days since last chest workout at all. I honestly didn't expect it to go well, but.................it did :D I did seitch out Incline DB Press for Flat DB just because I felt like switching it up a bit. Also added pec dec flies and an extra 2 bicep exercises. Holy FUARK I am still pumped and I got done about 9 hours ago!
[B]Decline Bench[/B]
W/U: 185x12
W/U: 225x10
Working: 315x7 * PRd with no rest. Chit's legit
[B]Flat DB Press[/B]
W/U:75x15
W/U: 95x10
Working: 105x8 *
[B]Incline Cable Flies[/B]
[I]Switched doing incline bench and flat flies to flat bench incline flies[/I]
Working: 70x11 +1 Negative
[B]Pec Dec Flies[/B]
W/U: 95x10
Working: 110x5
[I]5 minute rest[/I]
[B]Straight Bar Cable Curls[/B]
W/U: 100x15
W/U: 120x10
Working: 140x8
[B]DB Outer Curls (Seated)[/B]
[I]Forgot how bad these burn lol[/I]
W/U: 30x10
Working: 35x8
[B]DB Hammer Curls[/B]
Working: 45x8 (Failure like a mofo) *
[B]Short Bar NEGATIVES[/B]
Rest Pause Working: 125x5/125x4/125x4
I failed so bad I still don't want to move my arms in a curling type motion.
I think it's finally time for a break. Tommorrow and [I]maybe[/I] Saturday off. Have to see how I feel. inb4 I'm back at the gym tommorrow doing cardio and do a full body circuit instead.
Shoulder day! And some Mass. notes
So today I found something new. I have several visible veins running all over my arms. One splits off at the shoulder and goes down the tricep to my forearm, prolly me new favorite. Took a pic at work because I keep talking about how much Massularia is bringing out my vascularity, and even with a crappy picture (iPhone 3gs), you can still see a couple bulging out. Note-Not flexed.
[IMG]http://i1167.photobucket.com/albums/q632/GetFittoWin/other/D5816C87-8E6A-44A6-96CE-EE7079DA344D-4980-000002A2CE37C1B2.jpg[/IMG]
I'm lovin it! I am having a very successful bulk so far, and I think Mass is bringing out the best of both worlds. I'm getting strength gains literally every workout, along with vascularity going up, AND I just noticed new striations on my pecs yesterday. Promise I will stay awake tonight and get new progress pictures up! :p Early morning workouts have been wearing me down for sure! Had an awesome shoulder workout tonight, upped weight on pretty much everything and still PR'd! Here it is:
[B]Seated DB Press[/B]
W/U: 60x12
W/U: 70x10
Working: 80x8 Went up easy as fuark. Form slipped so I stopped. Don't want to get hurt! *
[B]Side DB Laterals[/B]
W/U: 30x12
Working: 45x10 +5 partial reps
[B]Low Pulley Delt Raises[/B]
[I]Upped weight by 10 lb this week.[/I]
Working Drop Set: 60x6/50x9/40x15/30x15
[B]Rear Delt Pec Deck Flies[/B]
W/U: 100x12
Working: 115x8 *
[B]Tricep Pushdowns[/B]
W/U: 150x12
Working: 190x12 * (+5 from last week-WOW!)
[B]Lying Tricep Extensions[/B]
[I]Upped Working set to 120[/I]
W/U: 85x12
Working Rest-Pause Set: 120x8/4/4 * (Upped weight by 5 lbs, and was only 1 rep lower than I was at 115)
[B]Bench Dips[/B]
W/U: 180x12
Working: 225x8 *
[B]DB Seated Extensions[/B]
[I]Upped by 5 lb[/I]
Working: 105x8 *
[B]Barbell Shrugs[/B]
W/U: 225x12
W/U: 315x10
Working Rest Pause: 405x8/6/6
[I][B]I have GOT to bring my traps up dang it. Hopefully going heavy on these will help. I'm doing 5 second peak holds and then slow negatives every set.[/B][/I]