Clean bulking on Coolcicada's PPL routine

[krisco69]

Background:

I've tried several routines in the past (5/3/1, PHAT, GST, Greg Plitt stuff, and so on), but never really held a workout log. I'm hoping this will help me follow through.
Will be following Coolcicada's Push/Pull/Legs Routine and running it P/P/L/P/P/L/rest, every week. More information on the workout can be found here: http://forum.bodybuilding.com/showth...hp?t=149807833

Current Stats:

Age: 23
Height: 6'0" (183cm)
Weight: 162lbs (73,5kg)
Bench: 115kg x 1
Deadlift: 180kg x 1
Squat: 150kg x 1
OHP: 60kg x 3

Goals:

I'm hoping to pack on some mass, while not gaining too much fat. Lacking body parts are my shoulders and arms (arms are pretty strong, but don't grow very easy), therefore hoping to get my OHP up to at least 1xBW, and looking for 40cm arms (36-37 at the moment) in a couple months. Also, I'd like to get more of a v-shape back, but maybe that's just genetics.
Have been stationary also regarding my lifts for the past month or two, even though people have been telling me I got bigger, so aiming for at least 10kg increase on each of my major lifts.

Nutrition and supplements:

I think I can consider myself a hard gainer, and because I'm very active outside of school (running, tennis, etc.), I will try to consume at least 3000 cals per day (divided 50/25/25 as c/f/p)
The supplements I will be taking are:
-Whey protein (morning, post workout)
-Fish oil (morning)
-MP Assault (Pre wo) or Universal shock therapy
-CL Green magnitude (half pre and half post wo)
-Xtend Scivation (intra wo)
-Universal Torrent (post workout)

I started two weeks ago, so I'm posting both weeks at once, and will try to keep up and post my workouts every day starting tomorrow.
Any advice is very welcome

[krisco69]

August 11th 2014

Push:

Bench Press: 5 x 95kg (3 sets)
Standing Military Press: 5 x 55kg (2 sets), 4 x 55kg (more of a push press on 5th rep)
Incline Bench press: 5 x 80kg (3 sets)
Lateral Raises: 12 x 12kg (2 sets), 10 x 14kg
Rope Pushdowns: 12 x 30kg (3 sets)
DB Overhead Extensions: 12 x 26kg (3 sets)
Shrugs: 12 x 35kg (2 sets), 12 x 37,5kg


August 12th 2014

Pull:

Barbell Row: 5 x 100kg (3 sets)
Lat Pulldown (V-bar): 8 x 100kg (3 sets)
Seated Row: 10 x 40kg (3 sets)
Facepulls: 10 x 60kg (3 sets)
Barbell Curl: 12 x 40kg (narrow, 2 sets), 10 x 45kg (wide, 2 sets)
Hammer Curls: 10 x 18kg (3 sets)
Abs

August 13th 2014

Legs:

Squat: 5 x 120kg (4 sets)
Leg Press: 10 x 145kg (1 set), 10 x 165kg (2 sets)
Leg Extensions: 12 x 45kg (3 sets)
Standing Hamstring Curls: 12 x 40kg (3 sets)
Standing calve raises

August 14th 2014

Push:

Bench Press: 5 x 95kg (3 sets)
Standing Military Press: 5 x 55kg (3 sets)
Incline DB press: 5 x 37,5kg (3 sets)
Lateral Raises: 12 x 12kg (3 sets)
Rope Pushdowns: 12 x 30kg (3 sets)
DB Overhead Extensions: 10 x 27,5kg (3 sets)
Shrugs: 12 x 37,5kg (3 sets)

August 15th 2014

Pull:

Barbell Row: 5 x 100kg (3 sets)
Lat Pulldown (V-bar): 10 x 100kg (3 sets)
Seated Row: 10 x 60kg (3 sets)
Bent over lateral raises: 12 x 7kg (3 sets)
Barbell Curl: 12 x EZ+30kg (narrow, 2 sets), 12 x EZ+30kg (wide, 2 sets)
Hammer Curls: 12 x 18kg (3 sets)
Abs

August 16th 2014

Legs:

Squat: 5 x 120kg (4 sets)
RDL: 12 x 70kg (3 sets)
Leg Press: 10 x 165kg, 10 x 185kg
Standing Hamstring Curls: 12 x 45kg (3 sets)
Standing calve raises

I decided to follow an advice given on this forum saying that leg day needed one more hamstring dominant exercise to balance out quads and hams. Therefore I replaced leg extensions with RDL's

[krisco69]

August 18th 2014

Push:

Bench Press: 5 x 97,5kg (3 sets)
Standing Military Press: 5 x 55kg (3 sets)
Incline DB press: 5 x 38kg, 5 x 40kg (2 sets)
Lateral Raises: 12 x 12kg (3 sets)
Rope Pushdowns: 12 x 40kg (3 sets)
DB Overhead Extensions: 12 x 30kg (3 sets)
Cable flys: 12 x 30 kg (3 sets) Light weight with a slight pause at the top
Shrugs: 12 x 38kg (3 sets)

August 19th 2014

Pull:

Barbell Row: 5 x 102,5kg (3 sets)
Lat Pulldown (neutral grip): 10 x 100kg (2 sets)
Chin ups: 15, 12 reps
Seated Row: 10 x 60kg (3 sets)
Bent over lateral raises: 12 x 7,5kg (3 sets)
Barbell Curl: 8 x EZ+35kg (narrow, 2 sets), 8 x EZ+35kg (wide, 2 sets)
Hammer Curls: 8 x 20kg (3 sets)
Abs

August 20th 2014

Legs:

Squat: 5 x 122,5kg (4 sets)
RDL: 12 x 70kg (3 sets)
Leg Press: 10 x 185kg (3 sets)
Standing Hamstring Curls: 12 x 40kg (3 sets) lowered the weight and tried doing these with a slow negative which felt better
Standing calve raises

August 21st 2014

Push:

Bench Press: 3 x 102,5kg (2 sets), 5 x 95kg
Standing Military Press: 5 x 55kg (3 sets)
Incline DB press: 5 x 40kg (3 sets)
Lateral Raises: 12 x 12kg (3 sets)
Rope Pushdowns: 12 x 40kg (3 sets)
DB Overhead Extensions: 12 x 32kg (3 sets)
BB Shrugs: 12 x 80kg (3 sets)

Had exam today, only slept 4 hours, and I messed up the weights on my bench press :/

August 22nd 2014

Pull:

Barbell Row: 5 x 102,5kg (3 sets)
Lat Pulldown (neutral grip): 10 x 100kg (2 sets)
Chin ups: 15, 13 reps
T-bar row: 12 x 80kg (3 sets)
Bent over lateral raises: 12 x 8kg (3 sets)
Barbell Curl: 10 x EZ+35kg (narrow, 2 sets), 10 x EZ+35kg (wide, 2 sets)
Hammer Curls: 10 x 20kg (3 sets)
Abs

August 23rd 2014

Legs:

Squat: 5 x 122,5kg (4 sets)
RDL: 12 x 70kg (3 sets)
Leg Press: 8 x 200kg (3 sets)
Standing Hamstring Curls: 12 x 40kg (3 sets)
Standing calve raises

[krisco69]

August 25th 2014

Push:

Started today with a nice warmup and some mobility work.
I will be doing the following before each push routine

• Foam roll thoracic spine for 30-90 seconds: http://i.imgur.com/W7V9mB1.gif

• Soft tissue RC work with lacrosse ball for 1-5 minutes depending on tightness: http://i.imgur.com/Nv9h7LG.jpg

• Hang from pull-up bar for 15-30 seconds

• Unilateral external circular rotation x 10 reps per arm

• Unilateral internal circular rotation x 10 reps per arm

• Shoulder band dislocates x 15 reps: http://i.imgur.com/IcCAOe3.gif

• Lightly resisted face pulls x 15 reps: http://i.imgur.com/DzwwQDm.jpg

Credits go to KS98, his PPL routine can be found here: http://forum.bodybuilding.com/showth...hp?t=162836851

Workout

Bench Press: 5 x 97,5kg (3 sets)
Standing Military Press: 5 x 55kg (3 sets)
Incline DB press: 4 x 42kg (2 sets), 3 x 42kg
Lateral Raises: 12 x 12kg (3 sets)
DB flys: 12 x 16kg (2 sets)
Rope Pushdowns: 12 x 40kg (3 sets)
DB Overhead Extensions: 12 x 32kg (3 sets)
Shrugs: 12 x 42kg (3 sets)
Abs

[krisco69]

August 22nd 2014

Pull:

10min mobility warmup

• Foam roll thoracic spine for 30-90 seconds

• Hang from pull-up bar for 15-30 seconds

• Shoulder band dislocates x 15 reps

• Upper back rotation on all fours x 10 reps per side: http://vimeo.com/66627082
 Specific deadlift warmup –

• Foam roll glutes for 1-2 minutes: http://i.imgur.com/Q8pYrz8.jpg

• Modified 90/90 stretch for however long you need: http://i.imgur.com/UnDELgB.jpg

• Dynamic lower back stretch circuit: http://youtu.be/KezFqnATOmk

• Lying straight leg raise x 10 reps per side: http://y2u.be/pD1nzSFZ8Xs

Workout

Deadlift: 5 x 115kg
Barbell Row: 5 x 105kg (3 sets) with straps
Lat Pulldown (wide grip): 8 x 100kg (2 sets)
Chin ups: BW x 15 (2 sets)
T-bar row: 10 x 4 plates (3 sets)
Bent over lateral raises: 12 x 8kg (3 sets)
Barbell Curl: 10 x EZ+35kg (narrow, 2 sets), 10 x EZ+35kg (wide, 2 sets)
Forearms: Reverse curls ss w/ wrist curl (3x to failure)

[krisco69]

August 27th 2014

Legs:

10 min mobility warmup:

• Foam roll thoracic spine for 30-90 seconds

• Foam roll IT band for 30-90 seconds: http://youtu.be/P0B25p7urT8

• Foam roll glutes for 1-2 minutes

• Prying goblet squat for 1 minute (relax and maintain a neutral spine): http://youtu.be/PykOiUZ_s-Y

• Hip pump stretch for however long you need: http://youtu.be/dGK_Bdi6vFc

• Prying frog stretch for however long you need (if you’re tight... this is where you should be spending A LOT of time): http://i.imgur.com/TLsQ1rT.jpg

• Bodyweight squats x 10 reps

Workout

Squat: 5 x 125kg (4 sets)
RDL: 10 x 80kg (3 sets)
Leg Press: 8 x 205kg (3 sets)
Standing Hamstring Curls: 12 x 40kg (3 sets)
Seated calve raises
Abs

[krisco69]

August 28th 2014

Push

10min mobility warmup
Pre workout: Cellucor C4, coffee
In: 1100 Out: 1215

Flat barbell bench press

20 x bar
5 x 60kg
3 x 80kg
1 x 90kg

5 x 97,5kg
5 x 97,5kg
5 x 97,5kg

Standing Military Press

10 x bar
5 x 40kg
3 x 50kg

5 x 55kg
5 x 55kg
5 x 55kg

Incline DB press

5 x 42kg
4 x 42kg
4 x 42kg

Lateral Raises

12 x 12kg x 3

1-arm cable fly

12 x 20kg x 3

Rope Pushdowns

12 x 40kg x 3

DB Overhead Extensions

12 x 32kg
11 x 32kg x 2

DB Shrugs

12 x 42kg x 3

Thoughts: Bench press went pretty well, I feel completely recovered after 3mins, so I’ll attempt 100kg for 3 x 5 next week. Military press is also improving, I’ll up the weight 2,5kg and see how well next week goes.

[krisco69]

August 29th 2014

Pull

10min mobility warmup
Pre workout: Cellucor C4
In: 1000 Out: 1120

Deadlift

20 x bar
5 x 60kg
3 x 100kg

5 x 115kg

Bent over row

20 x bar
5 x 60kg
3 x 80kg

5 x 105kg x 3 (with straps)

Wide grip pull down

10 x 100kg x 2

Chin ups

15 x BW x 2

T-bar row

10 x 80kg x 2
10 x 85kg x 2

Face pulls

12 x 25kg x 3

EZ bar curl

10 x EZ + 35kg x 2 narrow grip
10 x EZ + 35kg x 2 wide grip

Hammer curls / Forearm wrist curls

10 x 18kg x 2


Thoughts: I incorporated one working set of deadlift, with relatively low weight because I need to work on my form (rounded back) and increase hip flexibility. Bent over rows feel better with straps, and because I need to strengthen my grip I added some forearm work at the end.

[krisco69]

August 30th 2014

Legs

10min mobility warmup
Pre workout: Cellucor C4
Intra workout: Muscle Pharm Amino 1
In: 0900 Out: 1010

Back squat

20 x bar
5 x 60kg
3 x 80kg
1 x 100kg
1 x 110kg

5 x 125kg x 4

Romanian DL

10 x 80kg x 3

Leg press

9 x 200kg x 2
8 x 200kg

Standing Hamstring Curls

12 x 40kg x 3

Smith machine calve raises

(20 x 80kg one leg
supersetted
20 x 80kg both legs together) x 3


Thoughts: Might keep the same weight for squats next session as I’m not happy with the depth of my last one or two reps at the end. Will work on getting my groin more flexible, and hopefully will allow me to get to proper depth easier.

[Hybridreamer]

Good job so far. How do you like this routine? I'm going to be switching to my own PPL routine that is similar to this after I finish my cut.

[krisco69]

September 1st 2014

Push

10min mobility warmup
Pre workout: Cellucor C4
Intra workout: MP Amino 1
In: 0945 Out: 1125

Flat barbell bench press

20 x bar
5 x 60kg
3 x 80kg
1 x 90kg

5 x 100kg x 3

Standing Military Press

10 x bar
5 x 40kg
3 x 50kg

5 x 55kg
5 x 57,5kg
4 x 57,5kg

Incline DB press

5 x 42kg x 2
4 x 42kg

Lateral Raises

12 x 12kg
10 x 14kg x 2

Decline cable fly

10 x 25kg x 3

1-arm reverse tricep pushdown

12 x 25kg x 3

DB Overhead Extensions

10 x 34,5kg x 3

BB Shrugs

15 x 80kg x 3

Abs

Thoughts: Long session today. My 100kg PR for reps for BP is 6, and those 3 x 5 felt great, so I think I could’ve beat that if I went all out. Getting those 42's up for the first rep on the incline with no spotter is really hard, but I'll get there. Really liking this routine so far, recovering a lot faster compared to doing a regular bodybuilding split.

[krisco69]

Good job so far. How do you like this routine? I'm going to be switching to my own PPL routine that is similar to this after I finish my cut.

Thanks man! I'm really liking it so far. The funny thing is that I recover a lot faster, while still working every muscle twice a week. I guess this suits me better than a regular bodybuilding split.
Good luck with your PPL!

[krisco69]

September 2nd 2014

Pull

Song of the day



10min mobility warmup
Pre workout: Cellucor C4
Intra workout: MP Amino 1
In: 0945 Out: 1050

Deadlift

20 x bar
5 x 60kg
3 x 100kg

5 x 120kg

Bent over row

20 x bar
5 x 60kg
3 x 80kg

5 x 107,5kg x 3

Reverse grip pull down

10 x 100kg
10 x 106kg
9 x 108kg

Machine row

10 x 65kg x 3

Face pulls

12 x 25kg
12 x 30kg x 2

EZ bar curl

8 x EZ + 40kg narrow grip
8 x EZ + 40kg wide grip
12 x EZ + 30kg narrow grip
12 x EZ + 30kg wide grip

Hammer curls

10 x 20kg x 3

Reverse curls / DB wrist curls

(15 x 20kg / 15 x 17,5kg) x 2

Thoughts: I've been working a lot on my flexibility lately because I'm rounding my back a little (more than I'd like) on the deadlift. Still have got some hip flexor stretching to do as well as hams, but it's looking better than before. Went really heavy on those pull downs, and glad my forearms didn't fail.

[krisco69]

September 3rd 2014

Legs

Song of the day



10min mobility warmup
Pre workout: Cellucor C4
Intra workout: Muscle Pharm Amino 1
In: 0915 Out: 1025

Back squat

20 x bar
5 x 60kg
3 x 80kg
1 x 100kg
1 x 110kg

5 x 125kg x 3
4 x 125kg

Good mornings

10 x 40kg x 3

BB Lunges

20 (total reps) x 60kg
18 x 60kg
20 x 60kg


Standing Hamstring Curls

12 x 40kg x 3

Smith machine calve raises

20 x 80kg both legs together with a pause at top x 3


Thoughts: Was not feeling great today, woke up tired but dragged myself to the gym anyways. Squats were really hard, probably because I tried going past parallel. The stretching and foam rolling at night these last couple of days def helped me go deeper. However my glutes were holding me back a little and they felt the weakest muscles, so after squatting I replaced the leg press with lunges.

[Hybridreamer]

Keep up the good work! How long do these workouts typically take you? I've been lifting on my lunch break but I'm thinking I will most likely have to lift before work when I switch over.

[krisco69]

Keep up the good work! How long do these workouts typically take you? I've been lifting on my lunch break but I'm thinking I will most likely have to lift before work when I switch over.

It takes me about 1 hour of actual lifting, sometimes more, depending on how fast I recover between compound sets.

[krisco69]

September 4th 2014

Push

Song of the day



10min mobility warmup
Pre workout: Cellucor C4
Intra workout: MP Amino 1 with coconut powder
In: 0930 Out: 1100

Flat barbell bench press

20 x bar
5 x 60kg
3 x 80kg
1 x 90kg

5 x 100kg x 3

Standing Military Press

10 x bar
5 x 40kg
3 x 50kg

5 x 57,5kg
5 x 57,5kg
4 x 57,5kg

Incline DB press

5 x 42kg x 2
5 x 40kg

Front Raises

10 x 16kg x 3

1-arm tricep pushdown

12 x 20kg x 3

DB Overhead Extensions

8 x 37kg x 3

Abs

Thoughts: Was feeling really sore from yesterday's leg training. Bench went alright, but I'll keep the same weight for next week. Skipped shrugs, was not feeling it meh. Might take the whole weekend off and start fresh on Monday.