WeightingToGrow's attempt at bulking

[WeightingToGrow]

Chest & Arms Hypertrophy



Barbell Bench Press; Warm-up + 90x6,6,6,6

Incline Dumbbell Press; 22.5x6, 27.5x8,8,8

Incline Dumbbell Flys; 20x8,8,8 Increase in Weight

Dips; BWx12,12,12

EZ Curl; 40x12,12

Close-Grip Decline Bench Press; 60x8, 70x10,8,7 Increase in Reps

Alt Hammer Curl; 19x20,20,18 Increase in Reps

Preacher Curl; 17.5x12,12


Weight this morning, 164.6lbs. I’m assuming that some of the increase can be attributed to water weight fluctuations because I haven’t changed my kcal intake for a while... either that or im fulking

[WeightingToGrow]

Been following this routine now for 10 weeks, but going to make a few slight adjustment...

Moving ‘lower body power’ to Monday, and ‘upper body power’ to Tuesday; which will give more of a break between chest sessions.

Moving deadlift from my ‘lower body power’ to ‘back & shoulders’, will drop barbell rows to compensate. Hopefully will be able to progress better this way.

Switching focus from flat bench, to incline dumbbell press.

[lovingit]

Don't worry, I am sure some of that is water weight.

Do you not do weighted dips?

[WeightingToGrow]

Don't worry, I am sure some of that is water weight.

Do you not do weighted dips?

Yer I'm not too worried about it

I do non-weighted dips atm, just because I don't have a belt. I've tried with a dumbbell in the past but lack the basic coordination ha! Alongside weighted chins, it's something I've been meaning to sort for a while

[lovingit]

Yer I'm not too worried about it

I do non-weighted dips atm, just because I don't have a belt. I've tried with a dumbbell in the past but lack the basic coordination ha! Alongside weighted chins, it's something I've been meaning to sort for a while

Gotcha. I use the belt at the gym...when I can find it or when it's not broken. I am forced to do BW sometimes also.

[WeightingToGrow]

Lower Body Power.... on a Monday :O


Squats; Warm-up + 120x3,3 135x2,2 100x6,6 Increase in Weight

Leg Extension; 100x12,12-4-3 Rest Pause

Lying Leg Curl; 52.5x10,10,9

Standing Calf Raise; 180x10, 220x10, 250x9,10,9,

Seated Calf Raise; 45x20,18,20,17 Increase in Reps

Abs Machine; 72.5x12, 80x10,10


Driving home after leg day is such a chore! Completely debilitating cramp down my left quad means I have no clutch control... stuttering through traffic like a boss!

[WeightingToGrow]

Upper Body Power;


Incline Dumbbell Press; Warm-up + 27.5x8, 32.5x8, 35x8, 40x5,5

Bent Over Barbell Rows; Warm-Up +80x5, 90x5, 100x5,5,5

Wide Grip Chin Ups; BWx12,12,12

Dumbbell Shoulder Press; 20x10, 27.5x8,8,8 Increase in Reps

Dips; BWx12,12,12

Barbell Curl; 35x6, 40x6, 45x5,5,5 Increase in Weight

Shrugs; 120x8, 170x8,8


This was a tough workout. Exhausted.

[WeightingToGrow]

Back & Shoulders Hypertrophy


Deadlift; Warm-up + 60x5, 100x5, 140x3, 160x1,1 Increase in Weight

Seated Incline Cable Row; 82.5x8, 97.5x8,8,8

Wide Grip Pull Down, 90x10,10

Wide Grip Chins; BWx10,10

Dumbbell Shoulder Press; 22.5x8, 30x8,8, 32.5x8 Increase in Weight

Side Raise; 15x12, 17.5x12,12,12

Upright Rows, 40x12,12


Hitting the deadlift fresh rather than after squats was great, I was able to pull more weight, but there’s defiantly still room for improvement!

Managed to hit 32.5 for the shoulder press, been looking for this for a while... felt almost easy, threw it up and was able to hit 8 clean reps...

[WeightingToGrow]

Legs Hypertrophy


Squats; Warm-up + 100x6, 120x3,3, 100x8,8,8

Hack Squats; 40x10, 80x8,8,8

Leg Extension; 75x12, 100x12,12,12-4-4 Rest Pause

Lying Leg Curl; 45x12,12,12

Standing Calf Raise; 180x10, 220x15,15,15

Seated Calf Raise; 45x20,20,10,10 Increase in Reps

Shrugs; 110x10, 140x8, 150x12,12,12

[WeightingToGrow]

Chest & Arms Hypertrophy



Incline Dumbbell Press; 35x8, 40x6,6,6, Increase in Reps

Barbell Bench Press; Warm-up + 60x10,10, 80x6,6,7,7

Incline Dumbbell Flys; 20x10,8,8

Dips; BWx12,12,12

EZ Curl; 40x12,12

Close-Grip Decline Bench Press; 50x8, 70x10, 60x10,10

Alt Hammer Curl; 19x20, 20x14,14,14 Increase in Weight

Machine Curls; 25x8, 30x8, 35x6, 40x6

[WeightingToGrow]

Lower Body Power


Squats; Warm-up + 100x6, 120x3, 135x3,3,4, 100x6,6 Increase in Reps

Leg Extension; 100x12,12,12-5-3 Rest Pause

Lying Leg Curl; 52.5x10,10,10 Increase in Reps

Seated Calf Raise; 52.5x20,20,20,20 Increase in Reps & Weight

Standing Calf Raise; 180x10, 210x10, 240x10 250x10,10

Long day at the office today; nailed a pretty large espresso to get myself up for a workout... which was great at first... but then I crashed. Legs were cramping like mad which made the standing calf raise torturous

[WeightingToGrow]

Upper Body Power;


Incline Dumbbell Press; Warm-up +35x8, 40x6,6,6 Increase in Reps

Bent Over Barbell Rows; Warm-Up +60x8, 90x5,5 110x5,5, 90x5

Wide Grip Chin Ups; BWx10,10,10

Dumbbell Shoulder Press; 20x8, 32.5x6,6,6,5 Increase in Reps

Dips; BWx12,12,12

EZ Curl; 40x6, 45x6,6,6

Shrugs; 120x10, 170x8,8

[WeightingToGrow]

Back & Shoulders Hypertrophy


Deadlift; Warm-up + 100x5, 130x3,3,3, 170 - FAIL

Seated Incline Cable Row; 75x10, 97.5x10,10,8 Increase in Reps

Wide Grip Pull Down, 90x10,10

Wide Grip Chins; BWx10,10

Dumbbell Shoulder Press; 20x10, 30x10,10,

Side Raise; 17.5x12,12,12

Upright Rows, 45x6,6,6

Couldn’t manage to hit my deadlift target, got it up but couldn’t quite lock it out


Legs Hypertrophy


Squats; Warm-up + 110x6,6,6 80x10,10

Hack Squats; 40x10, 60x8,8 80x8,8,

Leg Extension; 75x12, 100x12,12,12

Lying Leg Curl; 52.5x10,10,10

Standing Calf Raise; 180x10, 220x15,15,15

Seated Calf Raise; 45x20,20,

Ab Machine, 72.5x12,12,12

Weight this morning was 166.5lbs, but has been fluctuating a lot this week.

[WeightingToGrow]

Chest & Arms Hypertrophy from Saturday



Incline Dumbbell Press; 22.5x10, 40x7,6,6,

Incline Dumbbell Flys; 20x12,12,12 Increase in Reps

Dips; BWx12,12,12

EZ Curl; 45x6,6,6

Close-Grip Decline Bench Press; 50x12, 70x10,10,10 Increase in Reps

Alt Hammer Curl; 20x16,16 Increase in Reps

Machine Curls; 25x8, 30x8, 35x8, 40x6


Been really busy with work and have been tired recently but this was a good session

[WeightingToGrow]

Lower Body Power


Squats; Warm-up + 100x5, 130x2, 140x3,3,3 Increase in Weight

Leg Extension; 100x12,12,12,12

Lying Leg Curl; 55x8,8,8

Standing Calf Raise; 180x8, 220x8, 250x10,10

Seated Calf Raise; 60x12,12,12,12 Increase in Weight

Ab Machine; 72.5x8, 80x12,12,12

[WeightingToGrow]

Upper Body Power;


Incline Dumbbell Press; Warm-up +20x8, 32x6 42x5,5,5 Increase in Weight

Bent Over Barbell Rows; Warm-Up +60x6, 100x5,5 110x4

Wide Grip Chin Ups; BWx10,10,10

Dumbbell Shoulder Press; 20x8, 30x6,6, 35 - FAIL

Dips; BWx12,12,12

EZ Curl; 40x6, 45x8,8 Increase in Reps

Shrugs; 120x10, 160x10,10,10 Increase in Reps


Tried to increase my shoulder press again this week, but couldn't quite get it

[SideSteal]

Looks like steady progress up in here!

[WeightingToGrow]

Looks like steady progress up in here!

Thanks bro! It’s not huge progress each week... but its progress, and it all adds up at the end


Back & Shoulders Hypertrophy


Deadlift; Warm-up + 60x8, 100x3, 130x3,3,3 140x3,3,3 Increase in Reps

Seated Incline Cable Row; 97.5x12,12,9 Increase in Reps

Wide Grip Pull Down, 90x10,9

Dumbbell Shoulder Press; 20x8, 30x10,8,8

Side Raise; 17.5x15,15,15 Increase in Reps

Upright Rows, 45x8,8,8,8 Increase in Reps


Decided to increase the amount of sets I do for deadlifts... hopefully this will help with progress; if not I’ll try something else.

[WeightingToGrow]

Legs Hypertrophy


Squats; Warm-up + 60x8, 90x6, 110x6,6,6,6,6,6

Leg Extension; 75x12, 100x12,12,12,12

Lying Leg Curl; 55x8,8,8

Standing Calf Raise; 180x10, 220x12,12,12,12

Seated Calf Raise; 45x20,20,

Ab Machine, 80x12,12,12

[WeightingToGrow]

Chest & Arms Hypertrophy



Incline Dumbbell Press; 20x10, 32.5x6, 40x8,8,6, Increase in Reps

Incline Dumbbell Flys; 20x12,12,12

Dips; BWx12,12,12

EZ Curl; 45x8,7,6

Close-Grip Decline Bench Press; 50x12, 70x12,10,10

Alt Hammer Curl; 20x20,20,20 Increase in Reps



Lower Body Power


Ab Machine; 80x15,13,10

Squats; Warm-up + 100x6, 140x3,3,

Narrow Stance Squats; 100x8,8

Leg Extension; 100x12,12,12,12

Lying Leg Curl; 62.5x6,6,6 Increase in Weight

Standing Calf Raise; 180x6, 220x8, 260x8,8,6 Increase in Weight

Seated Calf Raise; 60x16,16,16,16 Increase in Reps


When I got into the gym this evening both squat racks were in use... first time I've had to wait to squat!

Have been super busy with work recently and have been lacking a few calories some days...nothing major. Probably made up for that when I went out drinking this weekend so I didn't bother weighting myself as it wouldn't be a fair representation. Will update my weight next weekend

[WeightingToGrow]

Upper Body Power;


Incline Dumbbell Press; Warm-up +27.5x8, 35x6 40x7,5, 35x6,6

Bent Over Barbell Rows; Warm-Up +60x8, 90x6, 110x3,3,3, 90x8,8 *30 seconds rest between these*

Wide Grip Chin Ups; BWx12,10,10

Machine Shoulder Press; 75x8, 90x6,6,6,6 Increase in Reps

Dips; BWx12,12,10,10 Increase in Reps

EZ Curl; 45x8,8,8

Shrugs; 160x10,10

Don’t think I have been setting the bench at the right angle for my incline presses so I cranked it up further, but had to drop the weight a little to accommodate.

I also think that focusing on the incline press, rather than flat bench is affecting my shoulder press

[WeightingToGrow]

Back & Shoulders Hypertrophy


Deadlift; Warm-up + 60x8, 100x5, 140x3,3,2,3,3

Seated Incline Cable Row; 75x8, 97.5x12,12,12 Increase in Reps

Wide Grip Pull Down, 75x8, 90x10,10, 75x12

Machine Shoulder Press; 75x6, 90x8,8,8 Increase in Reps

Side Raise; 20x8,8,8 Increase in Weight

Upright Rows, 45x10,10,10 Increase in Reps

Shrugs, 160x10,10,10


Beyond frustrating when I can’t find a matching pair of dumbbells at the weight I want for shoulder press :s

[WeightingToGrow]

Legs Hypertrophy


Squats; Warm-up + 60x8, 100x6,6,6,6

Leg Extension; 75x12, 100x12,13,15 Increase in Reps

Lying Leg Curl; 47.5x12,12,12

Standing Calf Raise; 180x10, 220x12,12,12,12

Seated Calf Raise; 45x20,20,20,20

Ab Machine, 72.5x12,12,12




Chest & Arms Hypertrophy



Incline Dumbbell Press; 32.5x12,12,11

Incline Dumbbell Flys; 20x12,12,12

Dips; BWx12,12,12

EZ Curl; 45x8,7,6

Preacher Curl, 15x10,10,10

Close-Grip Decline Bench Press; 50x12, 70x12,12,12 Increase in Reps

Alt Hammer Curl; 20x20,20



Lower Body Power



Squats; Warm-up + 100x5, 120x5, 140x3, 120x5,5

Leg Extension; 1075x10, 100x15,13,12, Increase in Reps

Lying Leg Curl; 40x8, 62.5x8,8,8 Increase in Reps

Standing Calf Raise; 180x10, 220x10, 250x8, 260x8,8,8 Increase in Reps

Seated Calf Raise; 45x10, 60x16,16,16,

Ab Machine; 72.5x12,12,12




Upper Body Power;


Incline Dumbbell Press; Warm-up +20x10, 32.5x8 40x8,6,6

Bent Over Barbell Rows; Warm-Up +60x8, 100x5,5,5

Wide Grip Chin Ups; BWx6, +15x6,6,6 Increase in Weight

Dips; BWx8, +15x8,8,8 Increase in Weight

Dumbbell Shoulder Press; 22.5x10, 30x5,5,5

Barbell Curl; 30x8, 40x8,8,6 *Used the Olympic bar, and really focused on slow negatives.


Been very busy recently, switching jobs atm and have started at my new place whilst finishing my contract at the last, so have been working 65 hour weeks... hence not having time to log my workouts.

Have really focused on nailing my diet regardless, it’s been difficult with such little free time to cook/eat so have just focused on hitting 200g Protein/day with 3500 calories... which has often resulted with me forcing protein shakes with pizza and ice cream combos down before bed.

My weight hasn’t really changed the last 2-3 weeks, so if I weigh myself and I’m still below 170 this weekend then I’ll bump up the calories to either 3700 or 4000, this is probably just due to the extra workload recently, and so many only be a temporary increase.

Also; finally picked up a dip belt and new phone, so can work some weighted chins/dips into my routine and incorporate some photos into this hurr log



Relaxed but with a pump...looking slightly bloated

EDIT: Fixed the pic

[WeightingToGrow]

Back & Shoulders Hypertrophy


Deadlift; Warm-up + 100x6, 155x3,3,2,

Seated Incline Cable Row; 82.5x8, 105x8,8,8,8 Increase in Weight

Wide Grip Pull Down, 75x8, 90x8,8

Machine Shoulder Press; 75x8, 90x10,10,10 Increase in Reps

Side Raise; 15x12,12,12-6-6 Rest Pause

Upright Rows, 45x12,12,8 Increase in Reps

Shrugs, 80x8, 100x10, 120x8, 160x10,8,8


Loaded up the bar uneven for my deadlifts, 70kg on one side, 65 on the other...pulled it a little awkwardly, checked the bar but must have missed it and finished my sets without fixing it... only realised as I un-racked it... it’s been a long day

[WeightingToGrow]

Legs Hypertrophy


Squats; Warm-up + 70x10, 90x8, 110x5,5,5,5,5

Leg Extension; 75x12, 100x12,12,15

Lying Leg Curl; 47.5x12,12,12

Standing Calf Raise; 180x10, 220x15,15,12

Seated Calf Raise; 60x11,12,10

Ab Machine, 80x12,12,12




Chest & Arms Hypertrophy



Incline Dumbbell Press; 32.5x12,12,12

Incline Dumbbell Flys; 20x15,12, Increase in Reps

Dips; BWx12,12,12

EZ Curl; 45x8,8,8 Increase in Reps

Preacher Curl, 15x12,12

Close-Grip Decline Bench Press; 50x8, 70x12,12,12

Alt Hammer Curl; 20x12,12




Lower Body Power



Squats; Warm-up + 90x5, 100x5, 110x5,5

Leg Extension; 75x8, 100x15,12,

Lying Leg Curl; 47.6x8, 62.5x10,10,10 Increase in Reps

Standing Calf Raise; 180x8, 220x8, 260x10,10,10 Increase in Reps

Seated Calf Raise; 45x10, 60x20,20,10 Increase in Reps

Ab Machine; 82.5x12, 87x10,8 Increase in Weight




Upper Body Power;


Incline Dumbbell Press; Warm-up +25x10, 35x8, 42x5,5, 35x8,8

Bent Over Barbell Rows; Warm-Up +60x6,6 100x5, 110x5,5

Wide Grip Chin Ups; BWx6, +15x6,6,6

Dips; +15x10,10,10 Increase in Reps

Machine Shoulder Press; 75x8, 97.5 - Fail

Barbell Curl; 40x8,10,8

Shrugs, 120x8, 160x12,12,10


Apologies for the lack of updates, still incredibly busy with work atm, but not missing a workout... or calorie Have been keeping my workout logs on the phone so will update the missing ones...

[WeightingToGrow]

Back & Shoulders Hypertrophy


Deadlift; Warm-up + 100x6, 155x2,3,2, 130x7,7

Seated Incline Cable Row; 82.5x8, 105x10,9,9 Increase in Reps

Machine Shoulder Press; 75x6, 90x10,10,10

Side Raise; 17.5x10,10, 15x15-6-4 Rest Pause

Upright Rows, 45x12,12,

Shrugs; 90x8, 120x8, 160x12,12,8




Legs Hypertrophy


Squats; Warm-up + 60x10, 90x6,6 110x5,5,5

Leg Extension; 75x8, 100x12,12,12

Lying Leg Curl; 47.5x12,12,12,12

Standing Calf Raise; 180x10, 220x15,15,15

Seated Calf Raise; 60x12,12,12

Ab Machine, 80x12,12,12




Chest & Arms Hypertrophy



Incline Dumbbell Press; 20x10, 27.5x8, 35x12,10,10 Increase in Reps

Incline Dumbbell Flys; 20x15,15, Increase in Reps

Dips; +15x10,10,10

EZ Curl; 40x8,8,

Preacher Curl, 17.5x8,8

Close-Grip Decline Bench Press; 50x12, 70x10, 75x8,8 Increase in Weight

Alt Hammer Curl; 22.5x10,10





Lower Body Power



Squats; Warm-up + 60x8, 100x5,5, 120x5,5 80x8,8

Leg Extension; 75x8, 100x15,15,10 Increase in Reps

Lying Leg Curl; 47.6x8, 62.5x10,8,8

Standing Calf Raise; 180x10, 220x8, 270x8,8,8 Increase in Weight

Seated Calf Raise; 45x12, 60x20,15,20 Increase in Reps,

Ab Machine; 67.5x12, 87x10,10,8 Increase in Reps

[WeightingToGrow]

Upper Body Power;


Incline Dumbbell Press; Warm-up +32.5x8, 42x6,6,6, Increase in Reps

Bent Over Barbell Rows; Warm-Up +60x8 100x5, 110x5,5,5

Wide Grip Chin Ups; +15x8,8,8 Increase in Reps

Dips; +20x10,10,10 Increase in Weight

Dumbbell Shoulder Press; 25x8, 27.5x6,8, 30x6,5,5

Barbell Curl; 45x6,6,6

Shrugs, 120x6, 160x12,12,


Progress has been pretty consistent, no huge increases but were moving in the right direction. Since I got the dip belt, i've been able to work on bringing up my dips/chins which is great, but going heavy on dips, after heavy incline presses seems to be pre-exhausting my front delts, which makes my shoulder press quite difficult :/

My weight has been pretty inconsistent, can be as low as 166 some mornings and upto 170 others, so not sure what my precise weight is atm. Recently bumped calories up to 3700 which I thought would do the trick, but may have to push to 4000, will stick with 3700 for a little while tho.

[WeightingToGrow]

Back & Shoulders Hypertrophy


Deadlift; Warm-up + 60x10, 100x8, 140x5 160x2,2,2

Seated Incline Cable Row; 82.5x8, 105x10,10,10 Increase in Reps

Wide Grip Pull Down, 75x8, 90x8,8

Dumbbell Shoulder Press; 25x12,11,10

Side Raise; 15x12,12,12

Upright Rows, 45x15,15, Increase in Reps

Shrugs; 100x10, 170x8,8,8 Increase in Weight

[WeightingToGrow]

Legs Hypertrophy


Squats; Warm-up + 60x10, 90x12, 100x12, 110x10,10, 90x8, 75x8, 60x8 Increase in Reps & Drop Set

Leg Extension; 75x8, 100x12,12,12

Lying Leg Curl; 47.5x12,12,12,

Standing Calf Raise; 180x10, 220x15,15,15

Seated Calf Raise; 60x15,15,15 Increase in Reps

Ab Machine, 87.5x12,10,10

Played around with some higher rep squats than usual, left me pretty sore but feelsgoodman

[WeightingToGrow]

Chest & Arms Hypertrophy



Incline Dumbbell Press; 20x8, 27.5x8, 35x12,12,10

Incline Dumbbell Flys; 22.5x10,10, Increase in Weight

Dips; +15x12,12,10

EZ Curl; 40x8,8,8

Preacher Curl, 17.5x10,10

Close-Grip Decline Bench Press; 60x8, 75x8,8,8

Alt Hammer Curl; 22.5x15,15 Increase in Reps


Quads were still pretty sore today, been a while since I've had DOMS