Timhet's lean bulk to 175 pounds @ 5'10"

[timhet]

Exercises:
Incline DB bench:
8 x 25Kg
8 x 30Kg
8 x 35Kg
7 x 35Kg

Incline DB flyes:
8 x 12.5Kg
8 x 17.5Kg
4 x 20Kg drop to 4 x 12.5Kg

Machine flat presses:
8 x 50Kg
8 x 64Kg
8 x 84Kg
4 x 91Kg + 1 drop to 1 x 77Kg

Side/front raisers:
8 x 10Kg
8 x 12.5Kg

Side laterals:
8 x 12.5 + 2

Front raisers:
4 x 10Kg + 2

Shoulder press machine:
10 x 30Kg
10 x 40Kg
10 x 50Kg
7 x 60Kg + 1

Rear delt machine:
10 x 43Kg
10 x 57Kg

Wide tricep pushdown:
10 x 50Kg
6 x 60Kg

Close tricep pushdown:
4 x 60Kg drop to 4 x 50Kg drop to 4 x 40Kg

Diet:
Same diet as original post. Dinner chicken schnitzel, corn on the cob and mixed vegies.

Notes:
n/a

[Minimuz]

Howd the shoulders fare for the workout brother?

Speaking of lats ill def be emphasising width this time, so using the vbar extensivly and hammer grip chins, i find that for me they really hit the lats coz damn iam sick of cutting and looking forward to the mass phase. Unfrotunetly having high inserted lats ive gotta get that extra width, thickness is there-love my bent over rows-but really gotta hit the db supported rows and develop the MMC to force them to blow up! lol

[timhet]

Howd the shoulders fare for the workout brother?

Speaking of lats ill def be emphasising width this time, so using the vbar extensivly and hammer grip chins, i find that for me they really hit the lats coz damn iam sick of cutting and looking forward to the mass phase. Unfrotunetly having high inserted lats ive gotta get that extra width, thickness is there-love my bent over rows-but really gotta hit the db supported rows and develop the MMC to force them to blow up! lol

Shoulders felt pretty good...so was happy with that. Not quite 100% but good enough.

Yeah, I love the bent over rows... I do them in a Dorian Yates style of being 45 degrees or so...it hits the lower lats and allows you to do more weight.

[timhet]

Exercises:
Standing calf raisers:
10 x 70Kg
9 x 80Kg
8 x 90Kg
11 x 70Kg + 5

Leg press:
10 x 45Kg
10 x 85Kg
10 x 110Kg
10 x 130Kg
8 x 150Kg + 2

Front squats:
8 x 40Kg
5 x 50Kg

Leg extensions:
10 x 47Kg
10 x 57Kg
13 x 71Kg + 2

Seated hamstring curls:
10 x 46Kg
10 x 50Kg
10 x 57Kg

Ab circuit

Diet:
Same diet as original post. Dinner was chicken and vegie stirfry.

Notes:
n/a

[wabeer1]

Front Squats after Leg press -ouch!! Solid leg session today! Also, Danny Green and Mundine fight..gonna try to get tickets! Go the green machine

[timhet]

Front Squats after Leg press -ouch!! Solid leg session today! Also, Danny Green and Mundine fight..gonna try to get tickets! Go the green machine

Cool...whereabouts are they fighting? I heard that Mundine is weighing 67kilos or something at the moment. I wonder if he is going to bulk up for the fight.

[timhet]

Exercises:
Rest day.

Diet:
Same diet as original post. Dinner a large steak at a restaurant, with curly fries, vegies and ice-cream.

Notes:
Feeling quite vascular today...not sure why. Might have something to do with the leg workout yesterday. Hope this keeps up as I'm dressing as Rambo for a dress-up party this weekend! haha

[wabeer1]

Cool...whereabouts are they fighting? I heard that Mundine is weighing 67kilos or something at the moment. I wonder if he is going to bulk up for the fight.

I heard this through someone at work but I think he will be fighting Manny Siaca on Wednesday 14 April 2010 in Perth.

[timhet]

Exercises:
Pull-ups:
8 x bw
6 x bw+10Kg
6 x bw+15Kg
5 x bw+20Kg + 2 + 1
6 x bw+15Kg
6 x bw+10Kg
8 x bw

Bent over BB rows:
10 x 60Kg
10 x 80Kg
10 x 80Kg
12 x 70Kg
12 x 70Kg

One arm rows:
8 x 30Kg
8 x 35Kg
8 x 40Kg + 3

EZBar curls:
10 x 20Kg
10 x 30Kg
10 x 30Kg superset 7 x 10Kg DB hammer curls
short rest, 6 x 10Kg DB curls + 1 negative

Diet:
Same diet as original post. Dinner was fish, beer-battered fries and vegies.

Notes:
n/a

[timhet]

Exercises:
Incline DB bench:
10 x 25Kg
10 x 30Kg
8 x 35Kg
6 x 35Kg

Flat DB bench:
10 x 25Kg
7 x 30Kg
6 x 30Kg

Flat DB flyes:
8 x 12.5Kg
6 x 17.5Kg
7 x 15Kg

Smith machine shoulder presses (counter weighted):
10 x 20Kg
10 x 40Kg
5 x 50Kg
6 x 45Kg + 1

Side laterals:
10 x 10Kg
8 x 12.5Kg
12 x 10Kg drop to 5 x 7.5Kg drop to 12 x 5Kg

Tricep cable pulldowns:
10 x 36Kg
10 x 46Kg
6 x 55Kg + 2

Tricep cable overhead extensions:
10 x 27Kg
10 x 36Kg
7 x 41Kg

3 sets of cable flyes

Diet:
Similar diet as original post. Dinner is party food including home-made meat pie, puffy dogs, violet crumble cheese cake and other goodness

Notes:
Felt a bit weak today which is frustrating. I was getting 6 reps using the 40Kg DBs a week or so ago. I've narrowed the weakness down to not training flat bench much of late, dehydration or possible over-training. I might mix it up a bit next time and see how I go.

[timhet]

Exercises:
Leg press machine:
10 x 100Kg
10 x 150Kg
10 x 200Kg
10 x 240Kg
4 x 280Kg + 2 + 2 + 2

Front squats:
8 x 60Kg
2 x 80Kg

Prone hamstring curls:
10 x 43Kg
10 x 50Kg
8 x 57Kg + 2 + 2

Seated calf raise:
10 x 40Kg
10 x 60Kg
7 x 50Kg drop to 8 x 40Kg drop to 10 x 20Kg

Diet:
Similar diet to original post. Dinner was take-out fish 'n' chips, with a chicken burger, 2 savs and 2 jam donuts, plus Violet crumble cheesecake for dessert. DAYem!!

Notes:
Was happy to have some strength after a night of drinking red wine and party food. I really felt like I was pushing my limits with the leg press machine.

Rambo dress-up party pic
Here is a pic of my wife and me at the dress-up party. I was dressed as rambo. Had the fake tan and oil happening. The wig I used kinda made me look how Vince Colisimo would look if he played Rambo. Only the Aussies will get that...haha!

[wabeer1]

haha you look like Vince Colosimo....Underbelly ftw! HAHA!

Solid leg pressing and you followed it up with front squats...love this exercise. What grip are you using for this?

Btw, it's been a heatwave in Perth and long weekend here..whoohoo!

[timhet]

haha you look like Vince Colosimo....Underbelly ftw! HAHA!

Solid leg pressing and you followed it up with front squats...love this exercise. What grip are you using for this?

Btw, it's been a heatwave in Perth and long weekend here..whoohoo!

hehe...I do the cross grip. Theres no way I could do the bent back grip. My legs were pretty stuffed by that stage, but I'm just keeping the front squats in check.

Have fun on your long weekend. Its raining a bit here at the moment...

[timhet]

Exercises:
Rest day.

Diet:
Same diet as original post. Dinner a chicken Kiev, beer-battered fries and vegies.

Notes:
Once I'm in slightly better shape, I'm thinking of putting together a training video, just for fun. I'm not planning on selling it or anything. I would just like to document some of the stuff I've learnt so far...looking into buying a HD video camera...

[Minimuz]

ha, nice pic brother, i too get it! lol

Unfortunetly ive gotta learn the oly style grip for front squats, cross armed i just cant hold the weight up there, as in it keeps slipping on my soaked tshirt (shows my love for leg day).

Getting my metabolism up to scratch and deloading so once i hit the front squats ill try it!

Btw iam curious mate, how often do you go to failure, in terms of sets?

[timhet]

ha, nice pic brother, i too get it! lol

Unfortunetly ive gotta learn the oly style grip for front squats, cross armed i just cant hold the weight up there, as in it keeps slipping on my soaked tshirt (shows my love for leg day).

Getting my metabolism up to scratch and deloading so once i hit the front squats ill try it!

Btw iam curious mate, how often do you go to failure, in terms of sets?

Yeah, front squats in the hot weather are hard due to the slippage. I've tried putting my towel across my front delts to stop it and that seems to help.

At the moment I'm trialing going to failure on the last set only. I treat the first two or three sets as gradual warm-ups, starting at 50% energy (not 50% of 1 rep max), then 70%, then 85% then 100% on the last set. I'm also trialing going beyond failure with rest/pauses as I don't have a spotter that can help me get extra reps.

[Minimuz]

Yeah, front squats in the hot weather are hard due to the slippage. I've tried putting my towel across my front delts to stop it and that seems to help.

At the moment I'm trialing going to failure on the last set only. I treat the first two or three sets as gradual warm-ups, starting at 50% energy (not 50% of 1 rep max), then 70%, then 85% then 100% on the last set. I'm also trialing going beyond failure with rest/pauses as I don't have a spotter that can help me get extra reps.

aye, i too am a lone iron warrior and hate getting people to spot me since they never seem to be able to do it right, for my taste anyway. In the past every set has been till failure, great fun too, but i think after deloading and ramping up the cals are all done ill stop following the old way and instead hit 3/5 rep sets. Really emphasise the power while getting back to a bread and butter push/pull/lower split. Never really did them at the start!

[timhet]

aye, i too am a lone iron warrior and hate getting people to spot me since they never seem to be able to do it right, for my taste anyway. In the past every set has been till failure, great fun too, but i think after deloading and ramping up the cals are all done ill stop following the old way and instead hit 3/5 rep sets. Really emphasise the power while getting back to a bread and butter push/pull/lower split. Never really did them at the start!

You're looking great in your avi (no homo) - your abs are getting pretty defined.

I agree with what you're saying about spotters. Its an artform in itself. If I had a spotter, I would only want them to help on the last set or two, and only help enough to get a few more reps out.

Are you going to keep a log? If so, let me know and I'll sub to it.

[timhet]

Exercises:
Pull-ups:
8 x bw
6 x bw+15Kg
6 x bw+20Kg
5 x bw+25Kg + 2 + 2
8 x bw

Bent-over rows:
10 x 60Kg
8 x 80Kg
8 x 90Kg
12 x 70Kg

Shrug machine:
10 x 50Kg
10 x 80Kg
10 x 100Kg + 5

Deadlifts (partials in order to focus on the back)
10 x 60Kg
10 x 70Kg
12 x 80Kg
10 x 90Kg

Seated row machine:
10 x 43Kg
10 x 64Kg
9 x 84Kg

DB curls:
9 x 15Kg
6 x 15Kg + 1 negative

Diet:
Same diet as original post. Dinner fettuccine bolagnaise with meatballs.

Notes:
Fairly busy in the gym today. I really wanted to do some seated rows, but there were guys lining up for that machine. In addition, there weren't any DBs available when I wanted to do curls, plus the preacher curl machine was being used. I managed to channel my rage into my sets haha I've calmed down now.

[Minimuz]

ha, phuck calming down, gotta pretend you have roid rage ALL the time, that or just go to Fitness first like i do, the guys in there will always get you pissed off! lol

nice work on the +2,+2 pullups, shows the commitment and squeezing it out!

Yeah unfortunetly due to a higher setpoint naturally its pointless for me to go any lower when bulking .

I always found rack pulls kick ass for improving the D/L, safer then partial deadlifts and you can go heavier IMO. Mate you and i gotta start getting in power days, enough of these 10 rep dead's we gotta hit 180kg triples brother!

Aye i do have a journal but havent advertisied it or anything, more just a thing to keep track of my progress and to be able to look back and see how far ive come.

[wabeer1]

haha glad to see that you got the R*A*G*E out of ya system and into the weights Fark I hate gym time when it's like this and why do small villages seem to form when you want to use a piece of equipment

With partials, what range of motion do you go to? Agree that Minimuz on Rack Pulls but I would even take it once step further and go for the full motion - high pulls. This is by far one of my fave exercises.

Got some solid Rowing going on and I want to see 100kg next week!

[timhet]

ha, phuck calming down, gotta pretend you have roid rage ALL the time, that or just go to Fitness first like i do, the guys in there will always get you pissed off! lol

nice work on the +2,+2 pullups, shows the commitment and squeezing it out!

Yeah unfortunetly due to a higher setpoint naturally its pointless for me to go any lower when bulking .

I always found rack pulls kick ass for improving the D/L, safer then partial deadlifts and you can go heavier IMO. Mate you and i gotta start getting in power days, enough of these 10 rep dead's we gotta hit 180kg triples brother!

Aye i do have a journal but havent advertisied it or anything, more just a thing to keep track of my progress and to be able to look back and see how far ive come.

haha at the phuck calming down comment. I goto a similar big chain gym. Today was similar. Its really busy and guys are taking multiple sets of DBs to do drop sets etc. Pretty frustrating, but yeah, if I can channel that rage into my sets, the its not a bad thing I guess.

Some power days would be cool, but I'm worried I might injury myself. I always feel I'm one slip away from doing a shoulder, elbow or knee.

I'll have to give the rack pulls a go.

haha glad to see that you got the R*A*G*E out of ya system and into the weights Fark I hate gym time when it's like this and why do small villages seem to form when you want to use a piece of equipment

With partials, what range of motion do you go to? Agree that Minimuz on Rack Pulls but I would even take it once step further and go for the full motion - high pulls. This is by far one of my fave exercises.

Got some solid Rowing going on and I want to see 100kg next week!

With the partials, I picked the bar from the ground and I would go down as far until I could feel my hamstrings/glutes being involved. My hands were just past my knees. It really did emphasize the back.

I'm trying to get to two plates with good form. I've rowed 100Kg before, but my form was a bit suspect.

[timhet]

Exercises:
Incline DB bench:
8 x 20Kg
8 x 30Kg
8 x 37.5Kg
6 x 37.5Kg (slow negative on last rep)

Flat DB bench:
8 x 30Kg
6 x 32.5Kg
6 x 32.5Kg

Incline DB flyes:
8 x 15Kg
6 x 17.5Kg
5 x 20Kg

Side laterals:
8 x 15Kg
8 x 15Kg
6 x 15Kg
8 x 12.5Kg

DB Front raisers:
10 x 7.5Kg
10 x 7.5Kg

DB shoulder press:
8 x 17.5Kg
8 x 20Kg
4 x 25Kg

Tricep cable pulldowns:
8 x 41Kg
8 x 50Kg
8 x 55Kg + 2

Tricep cable overhead extensions:
10 x 27Kg
12 x 36Kg

Diet:
Same diet as original post. Dinner was beef korma, brown rice and green beans.

Notes:
I was going to go for the 40Kg DBs again, but one was taken so went for the 37.5s. I feel I'm making slight improvements in either weight, reps or form, so fairly happy with my progress so far, but I want to keep improving.

[wabeer1]

You are making some solid gain and fast! How much as are you weighing in these days?

[timhet]

You are making some solid gain and fast! How much as are you weighing in these days?

Thanks. I just went about two weeks without weighing myself. I'm currently around 77Kg/ 170 pounds. My main concerns are improving strength and not getting fat in the mirror.

[timhet]

Exercises:
Leg press machine:
10 x 140Kg
10 x 205Kg
10 x 250Kg
6 x 280Kg
6 x 230Kg

Seated calf raise:
10 x 50Kg
10 x 70Kg
12 x 60Kg

Prone hamstring curls:
10 x 43Kg
10 x 50Kg
10 x 57Kg

Diet:
Same diet as original post. Dinner was home-made meat pie, hash browns and vegies.

Notes:
Focused on good form, particularly on the calf raisers and hamstring curls. I tried a fast positive movement and a slow negative movement, holding slightly in the contracted position (static contraction if you will - Ryan and Scott )

[timhet]

Exercises:
Rest day.

Diet:
Same diet as original post. Dinner was mini hotdogs, bacon bits in bread.

Notes:
Thinking I might lower my calories (namely carbs) a bit in an attempt to slightly reduce bodyfat.

[timhet]

Exercises:
Pull-ups:
8 x bw
6 x bw+15Kg
5 x bw+25Kg
6 x bw+15Kg + 2 + 2 + 1
10 x bw

Bent-over rows:
10 x 60Kg
10 x 80Kg
7 x 100Kg + 2

Wide grip seated row:
10 x 50Kg
10 x 64Kg
7 x 73Kg + 2

Nautilus lat pulldown (uni-lateral):
10 x 25Kg
10 x 35Kg
10 x 45Kg
8 x 55Kg

Hyper extensions:
10 x bw
12 x bw + 5Kg
12 x bw + 10Kg

Seated DB curls:
10 x 12.5Kg
6 x 15Kg

BB ezbar curls:
12 x 30Kg
9 x 30Kg

Diet:
Same diet as original post. Dinner is yet to be decided...

Notes:
The uni-lateral Nautilus machine felt fantastic. It feels very natural and works your lats as well as your upper back. I recommend giving this machine a try if you have one at your gym. It was a quiet saturday morning at the gym. There was no one annoying me so I had to manufacture my own roid rage to get the most out the sets.

[timhet]

Exercises:
Incline Smith machine bench (counter-weighted):
10 x 60Kg
8 x 80Kg
6 x 90Kg
3 x 100Kg
9 x 85Kg

Decline Smith machine bench (counter-weighted):
10 x 60Kg
10 x 80Kg
10 x 90Kg
7 x 100Kg

Incline DB flyes:
10 x 15Kg
8 x 17.5Kg

Seated Side laterals:
10 x 7.5Kg
10 x 10Kg
10 x 10Kg

Standing side lateral:
12 x 10Kg

Uni-lateral shoulder press machine:
10 x 20Kg
10 x 30Kg
8 x 35Kg
5 x 40Kg

Tricep V-bar pushdown:
8 x 50Kg
8 x 58Kg
6 x 69 + 1

DB kick-backs (no rest between arms):
6 x 7.5Kg
6 x 7.5Kg
6 x 7.5Kg

Rear delt machine:
10 x 36Kg
10 x 43Kg
12 x 50Kg

Ab circuit

Diet:
Same diet as original post. Dinner was pizza.

Notes:
Decline smith machine felt really strong considering I've never done it before. Shoulder presses felt really strong too.

[timhet]

Exercises:
Leg press machine:
10 x 180Kg
8 x 225Kg
10 x 225Kg

Prone hamstring curls:
10 x 43Kg
8 x 57Kg
6 x 64Kg + 2 + 2

Standing calf raise:
10 x 70Kg
10 x 80Kg
9 x 90Kg

Diet:
Same diet as original post. Dinner was chicken caesar salad.

Notes:
Today was a public holiday, but I had to work. The gym closed early so I only had 25 minutes for the entire workout. The leg presses felt really heavy and I didn't get a chance to rest enough between sets. I was happy with the hamstring curls though.