Valentine's Workout Journal (an attempt to bulk up)

[MISSINGLINK]

Man, when I come in here there are always blue colors in here. Nice job Rich.

[RichValentine]

Long day today, was up at 6am to get ready for a volleyball match, we lost sadly, although I was expecting it, it's my second team who I play with just to get hands on a volleyball and stay in shape. I am happy with my performance although my main team would have thrashed them but I still had a great time.
Ate lunch and had a shake then headed off to do Back and Biceps.

Workout:
Seated T-Bar Row 4x8 - 75kg , 80kg , 80kg , 85kg
Wide Grip Lat Pulldowns 4x6 - 63.5kg , 68kg , 75kg , 82kg
Bent Over BB Row 5x5 - 50kg , 55kg , 60kg , 62.5kg , 67.5kg
BB Bicep Curl 4x8 - 20kg , 20kg , 22.5kg , 25kg
Rope Cable Hammer Curl 3x8 - 21kg , 21kg , 21kg
Machine Bicep Curl 3x6 - 35kgx8 , 45kg , 45kg
supersetted w/
Close Grip Chins to Fail - 5 , then WideGrip Lat Chins to Fail - 3.

Felt a nice pump in my biceps after the workout, I want to do more work on them though as I feel that they are one of my weak points.

Also took a new photo of my back before the workout which I am very happy with, seems to be coming along nicely:

[RichValentine]

Felt really tired today, probably due to the fact I stayed up late to watch the end of the Patriots - Cowboys game I recorded on Sky+. Ground out the workout but definitely felt less energetic than normal. On a positive side though, been playing a lot of volleyball recently and my skill level is rocketing, the weight lifting is certainly helping. Anyway...

Workout:
Seated Leg Press 4x8 - 195kg , 197.5kg , 202.5kg , 202.5kg
One Legged DB Squats 3x6/leg - 50kg , 55kg , 55kg
Deadlifts 4x5 - 100kg , 100kg , 110kg , 120kg
Seated Calf Raise 4x6 - 60kg , 65kg , 70kg , 70kg
Arnold Press 4x8 - 40kg , 42.5kgx4 , 40kg , 40kg
Rear Delt Flyes 3x8 - 61kg , 63.5kg , 68kg
Upright Row 3x8 - 31.5kg , 31.5kg , 31.5kg

Think the fatigue definitely affected my weights today but still close to PBs on them so it wasn't too bad. I can go heaver on Upright Rows still so might add another 5kg or so next time around.

[MISSINGLINK]

Nice work Rich. Congrats on the PR's.

[RichValentine]

Felt much much better today. Went to bed early last night and it made all the difference. Was a nice workout today, I much prefer working out mid-afternoon, I realise I won't be able to do that once I get a job though, so enjoying it while I can.

Workout: Chest/Triceps
DB Bench Press 5x5 - 50kg , 55kg , 55kg , 65kg , 60kg
Incline DB Press 4x8 - 42.5kg , 42.5kg , 50kg , 50kg
Decline DB Press 2x8 - 42.5kg , 42.5kg kept sliding backwards so stopped these at 2 sets
PecDec 4x8 - 82kg , 82kg , 89kg , 89kg
Tricep Rope Cable Pushdown 3x8 - 24.5kg , 28kg , 31.5kg
Lying Triceps Press 3x8 - 25kg , 25kg , 27.5kg
BW Dips To Failure (3 Sets) - 6 , 5 , 7

Got a volleyball match tonight, should have some semi decent players to play with so we might stand a chance of winning.

[RichValentine]

Caught up with some more sleep today and the benefits showed in the gym. Set more PRs definitely getting stronger, finding things I used to struggle with much easier now. Added an extra bicep exercise and still feel the pump now, you always know it's a good workout when you have trouble showering afterwards as you are still pumped.

Workout: Back/Biceps
Seated T-Bar Row 4x8 - 75kg , 80kg , 82.5kg , 87.5kg
Wide Grip Lat Pulldowns 4x8 - 68kg , 70.5kg , 75kg , 82kg
Bent Over BB Row 5x5 - 55kg , 60kg , 60kg , 65kg , 70kg
BB Bicep Curl 5x5 - 22.5kg , 25kg , 25kg , 27.5kg , 30kg
Rope Cable Hammer Curl 3x8 - 21kg , 21kg , 24.5kg
Concentration Curl 3x8 - 7.5kg , 10kg , 12.5kg
WideGrip Lat Chins to Fail (3 sets) - 4 , 3 , 1

Felt like a great workout. Got a day off tomorrow to recover after a week packed with weights and volleyball. We won the match last night, was pretty much unstoppable last night through the middle

[RichValentine]

Just ordered some BSN No-Xplode having read so many good things about it.

[RichValentine]

Changed things up a bit in my workout today, moved leg day to the end of this cycle as knee was aching today. Also upped the reps I did in each exercise just to do something different, glad I did though felt a huge pump in my chest at the end.

Workout: Chest/Triceps
DB Bench Press 4x10 - 50kg , 55kg , 55kg , 55kg
Incline DB Press 4x8 - 42.5kg , 42.5kg , 42.5kg , 50kg
PecDec 3x10 - 80kg , 82kg , 82kg
Triceps Rope Cable Pushdown 3x10 - 28kg , 28kg , 31.5kg
Cable Overhead Triceps Extension 3x10 - 15kg , 17.5kg , 21kg
Close Grip Bench Press 3x10 - 40kg , 40kg , 40kg
BW Dips To Failure (3 Sets) - 4 , 2 , 1

The DB Presses burnt pretty badly during the final sets but was definitely good pushing through the pain.

[Lunchbox89]

keep up the progress man, i like your split too, looks hardcore. I just take the NO Xplode on workout days and i take from 1 scoop to 1.5 scoops. If i'm totally on an empty stomach, 1 scoop is enough to get me friggin' pumped in about 20 minutes. I'm actually gonna switch to Animal Pump once im done with my current tub for economic reasons, plus the creatine in Animal Pump. but of course if it doesn't work out, i'll just go back to NO cause it's great stuff.

[RichValentine]

Felt absolutely drained today, spent about 6 hours in a car travelling to pick up a SKY HD box. Travelling always makes me tired will start training again tomorrow, hopefully my NO-Xplode should be here as well.

[genevieved]

Hey Rich, who do you get your supps sent from? I'm expecting some Xpand soon - cant wait. How do you find No-xplode.

[RichValentine]

First day back training in my cycle after a weird weekend. Decided to shift the order to Back/Bicep , Legs/Shoulder , Chest/Tricep. Will see how this split goes.
Also, my NO-Xplode came today, had one scoop about 20mins before my workout and although I didn't really feel a rush during the workout had incredible pump in my biceps. Will up my intake to two scoops before a workout, will also give my body some time to get used to it. Really happy with it so far though, veins were pumped and biceps felt like they were going to come out my arms.

Workout:
Seated T-Bar Row 4x8 - 75kgx10 , 80kgx10 , 85kg , 90kg
Wide Grip Lat Pulldowns 4x8 - 68kg , 75kg , 75kg , 84.5kgx9
Bent Over BB Row 5x5 - 55kg , 60kg , 60kg , 65kg , 70kgx6
BB Bicep Curl 4x8 - 22.5kg , 25kg , 25kg , 27.5kg
Rope Cable Hammer Curl 3x10 - 21kg , 21kg , 24.5kg
Concentration Curl 3x8 - 7.5kg , 10kg , 12.5kg
WideGrip Lat Chins to Fail (3 sets) - 4 , 3 , 2

Think I've pretty much got my supps sorted now, very happy with all of the products I have, only thing I might add is BSN Cellmass for after the workout.

[MISSINGLINK]

Damn Rich, there is blue in every workout. Great job.

[RichValentine]

I am in a fantastic mood. Had an amazing workout today, don't know if it is the effect of the NO-Xplode or not but something was different today.
I managed to break the 300lb barrier on my deadlift, probably not a lot for some of you but this has been a target of mine for the last few weeks and I got it today. Very very happy. It also seemed to be attractive women day at the gym which made the last stages of my workout more enjoyable.

Workout: Legs and Shoulders
Workout (Legs + Shoulders)
DB Squats 4x6 - 90kg , 90kg , 90kg , 90kg (still waiting for the gym to get a squat rack, and 45kg DBs are the heaviest there)
Deadlifts 3x5 - 100kg , 110kg , 115kg + 1x137.5kg I went for 300lb and got it on the third attempt, went up pretty well so I reckon I can go higher.
Seated Calf Raise 4x8 - 60kg , 65kg , 65kg , 70kg
Military 3x10 - 40kg , 40kg , 40kg
Reverse Flyes 3x8 - 61kg , 61kg , 61kg
BB Upright Row 3x10 - 30kg , 30kg , 40kg
Seated Leg Press 4x10 - 202.5kg , 202.5kg , 202.5kgx15 , 202.5kgx15 (again heaviest it goes so one leg presses next)

[John_Clark]

Awesome job breaking 300 lb. on deadlift.

[RichValentine]

Cheers John.

Had another good workout today, NO-Xplode is good, I am not really feeling the focus it promises but it is more than made up for by the pump and the blood flow.

Workout: Chest/Tricep
DB Bench Press 4x8 - 50kgx10 , 55kgx10 , 55kg , 55kgx7(Fail)
Incline DB Press 4x8 - 42.5kg , 42.5kg , 50kg , 50kg
PecDec 4x8 - 82kg , 82kg , 89kg , 89kg
Triceps Rope Cable Pushdown 3x10 - 28kg , 28kg , 28kg
Cable Overhead Triceps Extension 3x8 - 15kg , 17.5kg , 21kg
Close Grip Bench Press 3x10 - 40kg , 45kg , 45kg

Felt like another good workout, and my chest and triceps were really really pumped during and after the session.

Just want to say thanks to everyone who has written and offered encouragement and advice so far, it's good to know that the support is there if I need it or have any questions.

[MISSINGLINK]

300 is a huge milestone in any lift. Nice job Rich.

[RichValentine]

Another day, another good workout. Definitely loving the pump I get from NO-Xplode.

Workout: Back and Biceps
Seated T-Bar Row 4x8 - 80kg , 80kg , 85kg , 90kg
Wide Grip Lat Pulldowns 4x8 - 68kg , 75kg , 75kg , 82kg
Bent Over BB Row 5x5 - 55kg , 60kg , 60kg , 65kg , 70kg
BB Bicep Curl 4x8 - 22.5kg , 25kg , 25kg , 27.5kg
Rope Cable Hammer Curl 3x10 - 21kg , 21kg , 24.5kg
Concentration Curl 3x8 - 10kg , 12.5kg , 12.5kg
Hammer Chins to Fail (3 sets) - 5 , 4 , 1

[MISSINGLINK]

Nice work Rich. Keep it up.

[RichValentine]

Had an absolutely increidble weekend visiting friends at my old uni. I am now currently really missing my old life at uni but get to start working out again properly tomorrow.

[MISSINGLINK]

Originally Posted by RichValentine

Had an absolutely increidble weekend visiting friends at my old uni. I am now currently really missing my old life at uni but get to start working out again properly tomorrow.

I miss college and high school. I dream about the old days but then I hear my kids crying and oops back to reality.

[RichValentine]

Back in training after a few days traveling and visiting friends. Figured I'd just start the rotation again so did back again today, plus I reckon it's the best part of my body at the moment apart from maybe my abs.

Workout: Back and Biceps
Seated T-Bar Row 4x8 - 80kg , 80kg , 85kg , 92.5kg
Wide Grip Lat Pulldowns 4x8 - 68kg , 75kg , 75kg , 82kg
Bent Over BB Row 5x5 - 55kg , 60kg , 60kg , 65kg , 70kg
BB Bicep Curl 4x8 - 22.5kg , 25kg , 25kg , 27.5kg
Concentration Curl 3x8 - 10kg , 10kg , 12.5kg - definitely getting stronger with these needed very little assistance at all with last few reps.
Rope Cable Hammer Curl 3x10 - 21kg , 21kg , 21kg
Hammer Chins (3 setsx5) - 5 , 5 , 4 - many more than last time, these were all done from completely locked out arms at bottom and pulled up to my chest.

[RichValentine]

Another good workout, felt a little tired after wandering around town for a couple of hours but ground it out.

Workout: Chest/Tricep
DB Bench Press 5x6 - 50kgx8 , 55kg , 55kg , 60kg , 60kg + 2x70kg
Incline DB Press 4x8 - 42.5kg , 42.5kg , 50kg , 50kgx5(FAIL)
PecDec 4x6hvy - 87kg , 87kg , 91.5kg , 103kg
Triceps Rope Cable Pushdown 3x10 - 28kg , 28kg , 28kg
Cable Overhead Triceps Extension 3x10 - 17.5kg , 21kg , 21kg
Close Grip Bench Press 3x8 - 40kg , 50kg , 50kg
Dips to Fail - 5

Set a new Bench PR, PecDec PR and CGBP PR, can definitely go heaver on CGBP.

[MISSINGLINK]

Good stuff Rich. Keep it up.

[RichValentine]

Workout : Legs + Shoulders
DB Squats 4x5 - 90kg , 90kg , 90kg , 90kg
Deadlifts 4x5 - 100kg , 105kg , 110kg , 115kg
Seated Calf Raise 3x8 - 60kg , 60kg , 65kg
Military Press 3x10 - 40kg , 40kg , 42.5kg
Reverse Flyes 3x8 - 61kg , 61kg , 61kg
BB Upright Row 3x10 - 30kg , 30kg , 40kg
Seated Leg Extension 3x10 - 70kg , 80kg , 90kg

Abs: 2x1min Planks + 3x10 Weighted Crunches - 20kg , 20kg , 20kg + 1x6 30kg Crunches

For some reason lack any kind of motivation in the gym but just kept going at it.

[b_r_o_w_n]

doing well mate. keep up the good work

[RichValentine]

Off to the Selection Centre now. Back on Friday, probably not a lot of working out until then. Hopefully after that I will be on my way to becoming an officer!

[MISSINGLINK]

Do you hold the dumbells in an upright position when you use them for squatting?

[John_Clark]

Nice progress.

I think the glucosamine is helping a lot, and it's only been about a week. My knees and joints are far less creaky. I would definitely look into purchasing some. I'm using Universal Animal Flex, seems like a pretty good product.

[RichValentine]

Currently recovering from a stinking cold so not working out. Have bought myself some Glucosamine tablets as well. Will try working out tomorrow as I'm almost over the cold and can hopefully get back to training.