Bioteknik's Culking Log

[Bioteknik]

What's up everyone, well I'm finally joining the bandwagon and starting a log. I might have to change the title though in a few months since the goals will change, but I'll figure it out then.

Into: I've been lifting steady for a little over a year, still learning new things and finding my limits. I had gotten about 20 lbs over weight when I turned 25 and last summer decided it was time to lose the fat. Most of my first year of training I was losing weight and basically doing most things wrong in the weight room. Since about April or so I have gotten my **** straight and been making steady improvements. So by June I got to my target weight.. 155 and then realized how silly it was to be that light and be a full grown man.. on came the bulking. Now at about 20 lbs later I'm sitting at 15% again and want to lean up but want to still make progress in the gym since I've gotten addicted to it.

Basically I'm going to shave a few hundred cals from the intake that had me gaining just about a half pound a week and gradually increase tempo and intensity as I get closer to my strength goals. I want to try and maintain my weight but keep making some sort of steady progess in the gym, but obviously won't be making PR week after week like I did on my first bulk.

Split: Monday legs
Tuesday Rest
Wednesday: Chest/Arms
Thursday: Spin
Friday: Back
Saturday:Swim
Sunday: Run

I'm also getting ready for a tri in July so I'll keep this up until April then it's tri training time.

No Supps, just food, about 3300 cals or so, but I don't count any more. Goal is to just eat well and maintain weight, and work my ass off.

First Workout: Legs

Squat.. I'm giving these 20 reppers a try.

Warmup, 95x10, 135x5, 155x5

185x19 That last rep was pretty much a GM coming out of the hole, and I think I had lost count by that time

Front Squats: 135x10x3

Romanian Deadlifts: 205x10x3

Bulgarian Split Squats: 80lbsx10x3 Thinking about doing something different.. hard as hell to balance when doing these.

Single leg extension: 60x10, x10, x8 Left leg only (I still have one quad smaller than the other from being in a full leg cast for 5 months when i was 12).

That's it for today, I like to keep it simple and to the point.

[lth]

In! Looks like helluva split man, can't wait to see the results.

[Bioteknik]

well I'm starting to take the before pics.. like I said in another thread.. the camera is not my friend right now.

[Bioteknik]

Chest/Tris

BB Bench
95x10
145x5
160x5
175x5
190x5
215x4(still getting stuck on that last one)

weighted dips
80x5x5 PR Time to move on to 85. 2 plates is in sight!

Hammer strength incline press
140x8 (only listing weight added, not sure how much the "bar" weighs
145x8
145x7

external rotation
20x10x3

internal rotation
25x10x3

CGBP
135x7
135x6
135x5 Usually do them on a different day.. ouch after doing all the pressing

Incline CGBP
105x7
95x7
95x7 Tris were hurting here!

V-Bar Tricep extension
77.5x7
72.5x8
72.5x8 drop to 57.5x5 drop to 42.5 x 6

Felt o.k. during the workout, I was sure that I was going to make 215 this week.. if I can't get all 5 next week, I'll drop the top set weight by 10 lbs and work back up. Seems to have worked before and just going to keep doing that until it doesn't.

[141455675]

Hey mate, thanks for subbing and the advice over in my log.. I'll be subbing fo sure in here

That bench is pretty much exactly where I want mine to be, guys have told me to reset the bench about 5-10lbs and the platue should be broken so I reckon you're on the right track there.

Some strong ass dips too brotha!

[Bioteknik]

NP on the advice, I've got some shoulder issues of my own so I'm familiar with having to work around them. Thanks for stopping by.

Have you thought about doing a more ramping style 5x5, I think I noticed you're using the same weight each set. Heck the first time I did a 5x5 like that it added almost 10 lbs to my heaviest set weight.

[Bioteknik]

So did a 1 hour spin this morning at 9:00. Was pretty intense, since the instructor knew we were trying to punish ourselves for coming in on Thanksgiving. Never done a ~10 minute climb slowly increasing the tension until you can barely move the pedals. Was a good workout and lots of good food today.

Going to be busy tomorrow with family though so doubt I'll have the time to lift.

[141455675]

Oh I feel you, spin classes can be HELL!

I did a one hour one, pretyt much identical to your 10 min increasing resistance part and man... that is all!

Enjoy the the holiday mate

[Bioteknik]

Back/Biceps

Deadlift
135x10
185x5
245x5
290x5
330x5
This is a new PR, but I am now doing them strapped for the last two..
Say what you will but someone convinced me it’s not worth it to rep DL too often with a mixed grip. Will do all 1RM without straps.

Pulled 345x1 unstrapped for ****s and giggles, current 1 Rep PR, will do a proper setup though for doing a true 1RM in a few weeks, time to deload since I’ve been going strong on DL since 255x5 without one.

Pullups
BWx5x4
BWx4
Had to start these over, Bodyweight exercises get harder when you gain weight!

Seated Row
145x5
165x5
190x5 PR

Barbell Row
185x5
205x5
220x4 PR.. wish I could have gotten that 5th rep though

Dumbell Row
75x8x3

Straight BB Curl
90x8
90x5
80x6, +1, +1

Straight BB Curls pronated grip
60x8x3

Dumbell curls
30x10x3

Well found the time to work out. Felt really good. Time for leftover turkey sandwiches!!!

[daYDreAmErX]

Hi

[Bioteknik]

Also plugged in some things in to fitday to get a ballpark of my macros

about 200g protein/375g Carbs/120g Fat That's on a higher fat day when I'll eat some porkchops, not sure if the fat is that much realistically, since the ones I get are pretty trimmed, but whatever.

[MarkVI]

I forgot about this! I'm in and subb'd and likin the WO! Excellent stuff my man.

Time for mo' food .

[Bioteknik]

Awesome, thanks for stopping by!

[lth]

Back/Biceps

Deadlift
135x10
185x5
245x5
290x5
330x5
This is a new PR, but I am now doing them strapped for the last two..
Say what you will but someone convinced me it?s not worth it to rep DL too often with a mixed grip. Will do all 1RM without straps.

Pulled 345x1 unstrapped for ****s and giggles, current 1 Rep PR, will do a proper setup though for doing a true 1RM in a few weeks, time to deload since I?ve been going strong on DL since 255x5 without one.

Pullups
BWx5x4
BWx4
Had to start these over, Bodyweight exercises get harder when you gain weight!

Seated Row
145x5
165x5
190x5 PR

Barbell Row
185x5
205x5
220x4 PR.. wish I could have gotten that 5th rep though

Dumbell Row
75x8x3

Straight BB Curl
90x8
90x5
80x6, +1, +1

Straight BB Curls pronated grip
60x8x3

Dumbell curls
30x10x3

Well found the time to work out. Felt really good. Time for leftover turkey sandwiches!!!

Awsome workout bro! Great numbers that are only gonna get better.

[141455675]

Great job on that PR mate. Feels great.

Get those pull-ups cranking

[BlueFenix13S]

Last time I attempted pull-ups after deadlifts I felt like my back was going to snap in half.... nice work, good volume.

Subbed for sure.

[DTrulez616]

In on this bro.

[Bioteknik]

In on this bro.

ha.. seeing your videos of the day made me want to post up this one. I was going through a bunch of my old CDs and was listening to minstry's psalm 69 before this workout.. talk about getting pumped up.

http://www.youtube.com/watch?v=T2UA-7Q3ncU

http://www.youtube.com/watch?v=DGiv2...eature=related

[Bioteknik]

Today's workout was a 1k swim, I'm trying to up my swim by 200 meters each time until I get up to a 1500-1600, for the whole workout, then start trying to do 800 and up without stopping.

So Today's swim was a 200 Free, 200 Breast stroke warmup, 3 100 Frees (resting in between each), 2 100 breast, then 2 50 frees. Time in pool was about 35 minutes. Not bad, my first time in the pool I only did 600 meters in about the same time.

Doing those 2 50 frees at the end with little rest was killer.. I felt like puking for a good 15 minutes afterwards.. this is one workout where I am not feeling like eating anything for a good hour or so afterwards.

Well time to watch the rest of the skins/giants game. I think I made up for the many chocolate chip cookies I had last ngiht.

[DTrulez616]

Looks like a good workout today. Swimming is definately one of the most tiring things.

[141455675]

Nice work mate, swimming takes fitness to a whole new level.

Actually generates strength unlike other cardio. I had a mate when he was 14, benching 90kg (198lbs) x 4 just through swimming alone.

[Bioteknik]

yeah.. the swimming part is tough, I can tell though that I'm going ot have to chill out on curling or similar motions when it gets closer to the tri, my hands now cramp up late in the swim. Also my lats/traps are dying after the swim, whole body shaking after a good effort.

I'm posting an end of bulk pic, just the difference in my rear double bi. This is about 15 lbs different.

me at 158



Now


obviously leaner in the first pic.. still got a few pounds to go before I get my goal of 15lbs of lbm in a year, should be pretty close to it by the end of April. I'll be taking once a month progress pics, got my other fat pics up on the bodyspace.

[DTrulez616]

Wow, big difference. Nice progress.

[MarkVI]

BIG improvement man! 1st pic isn't bad at all but it's a big improvement.

[lth]

yeah.. the swimming part is tough, I can tell though that I'm going ot have to chill out on curling or similar motions when it gets closer to the tri, my hands now cramp up late in the swim. Also my lats/traps are dying after the swim, whole body shaking after a good effort.

I'm posting an end of bulk pic, just the difference in my rear double bi. This is about 15 lbs different.

me at 158



Now


obviously leaner in the first pic.. still got a few pounds to go before I get my goal of 15lbs of lbm in a year, should be pretty close to it by the end of April. I'll be taking once a month progress pics, got my other fat pics up on the bodyspace.

damn bro...nice work! Delts looking good, nice improvement on lat thickness!

[Bioteknik]

thank you, thank you.. Got a long way to go, but having fun along the way.

[blacksmith77]

in this , also, youre not 15% bodyfat !

[141455675]

Improvement is very evident mate!

Not fat at all I'd say. How long are you planning on shredding a few lbs?

[Bioteknik]

Legs/Shoulders

Back Squats
95x10
135x5
155x5
185x20
Well got all 20 this time, not sure if it was easier physically or just mentally having already tried it last week. Well 190 next week!


Front Squats
140x10
140x10
145x10
Was feelin pretty good so decided to move up on the last set.. Not sure if I’m going to keep these in here since my shoulder is put under too much stress in that position. I can always move back to the hack squat sled though.

Romanian Deadlift
210x10x3

Barbell Step ups
70x10x3 Resting about 5-10 seconds when switching legs and about a minute between sets


Leg Extension
65x15
65x10
65x10

(left leg only)

Standing OH Press
110x5
120x5
140x5 PR

Lateral DB Raise supersetted with Front DB Raise
15x12 to the side x12 to the front..

Shoulders weren’t liking this..Did one more set and right shoulder was popping so I called it a day. Will try again without supersetting them.

[DTrulez616]

Nice job getting 185 for 20 reps. I tryed 20 rep squats once at 95 pounds and that was not very fun.