AdamWW's Perpetual Bulking Log - The Time Has Come

[AdamWW]

Congrats on the weigh-in! Thats how ya do it.

Sick forearm vascularity...can see all the thunder and lightening

Keep it up, man!

Thanks chief!

I just hit 508lbs on the leg press for 3 reps.. did 3 sets.. never done above 500 before

[PBateman2]

Thanks chief!

I just hit 508lbs on the leg press for 3 reps.. did 3 sets.. never done above 500 before

Back and legs FTW....make that training count. Sick work!

[AdamWW]

Back and legs FTW....make that training count. Sick work!

Ha! Did back yesterday.. i LOOOOOVE training my back. Nothing like the sweet burn of the bent over barbell rows to get that blood flowing.

I also love finishing with lat extensions using the rope..stretch it out and then leave.. nothin like it

Not to mention back has always been my strongest bodypart.. relatively speaking.

[Ashlei]

Thanks! Yeah when it's warm in the gym they pop RIGHT out!

I woke up a terrible migraine today, but now that it seems to be going away, i'm ready to hit up legs I'm going to try and up my leg press today.

Hells yea!


I do feel kind of soft in the stomach.. but at this point the gains im making feel so good size wise, Im not caring as much. Plus, i live in washington state.. not like it's beach weather very often. On top of THAT, I have that competition im trying to win.. so I got a lot riding on this bulk!

Thanks chief!

I just hit 508lbs on the leg press for 3 reps.. did 3 sets.. never done above 500 before

Nice work after waking up with a migraine! Glad it went away so you could go hit those legs hard

[lovingit]

I never feel any burn in my back, ever. I must be doing it wrong.

[AWD_TURBO]

I never feel any burn in my back, ever. I must be doing it wrong.

I really feel it on db rows, and Wide grip lat pulldowns.

Way to go Adam, 500lb leg press man I'm impressed

[lovingit]

I really feel it on db rows, and Wide grip lat pulldowns.

Way to go Adam, 500lb leg press man I'm impressed

Weird, I end up at failure before I feel any burn. But my back does get sore the next day.

[Ashlei]

Weird, I end up at failure before I feel any burn. But my back does get sore the next day.

High reps = major doms for me. Finally over legs from Tuesday, feeling yesterday's back workout.

[lovingit]

High reps = major doms for me. Finally over legs from Tuesday, feeling yesterday's back workout.

Oh actually maybe this is why. I tend to do low-ish rep work on back.

[psychodiver9]

I never feel any burn in my back, ever. I must be doing it wrong.

I rarely do either but had some major doms this week. Weird

[AWD_TURBO]

The worst doms for me are from Rack Deads. LOVE them

[lovingit]

The worst doms for me are from Rack Deads. LOVE them

Is that the same as rack pulls? I have killer DOMs after rack pulls.

[AWD_TURBO]

Is that the same as rack pulls? I have killer DOMs after rack pulls.

Yeah rack pulls = rack deads. Such a great workout.

[AdamWW]

Couple Progress Pics

Front



Front, more lats



The hair is growing! Only ~18 more pounds before i can cut it, hehe.



I have a headache AGAIN this morning.. woke me up at 5am. Not sure what the heck is goin on but it's not fun!

[Nimm]

Ha! Did back yesterday.. i LOOOOOVE training my back. Nothing like the sweet burn of the bent over barbell rows to get that blood flowing.

I also love finishing with lat extensions using the rope..stretch it out and then leave.. nothin like it

Not to mention back has always been my strongest bodypart.. relatively speaking.

Bent over rows were absolutely killing my lower back (causing or aggravating a pinched nerve, I think), so I've stopped them and for now I'm doing upright rows and chinups, pullups instead. Is there some other lift I can do that's a better replacement? And is there some tip or technique with bent-over rows to avoid that sort of lower back pain/injury?

[AdamWW]

Bent over rows were absolutely killing my lower back (causing or aggravating a pinched nerve, I think), so I've stopped them and for now I'm doing upright rows and chinups, pullups instead. Is there some other lift I can do that's a better replacement? And is there some tip or technique with bent-over rows to avoid that sort of lower back pain/injury?

I actually had a slipped L4-L5 lumbar disc for years, but eventually the pain from that went away - I don't even know when or how it slipped, but the MRI doesn't lie

For me, I started bent over rows with a lower weight - i'm very strict on my form in general - and made sure to get the movement right before doing it.

For the bent over BB rows, what I do is basically start like a deadlift and it bring the bar from the ground all the way up to an upright stance. Then, I bend over like a SLDL only not SO far as to stretch the hamstrings out to the point of feeling the burn in the back ofmy legs.

At this point, I tell myself to feel as though im resting my lower stomach on my upper quads, keeping a nice arch in the back, but there's no need to be at a 45 degree angle.. my back is usually at around 60-65 degree when doing then, which takes pressure OFF the lower back.

Another GREAT variation is the v-grip BB row. I LOVE doing these and prefer them to seated rows:

[Nimm]

I actually had a slipped L4-L5 lumbar disc for years, but eventually the pain from that went away - I don't even know when or how it slipped, but the MRI doesn't lie

For me, I started bent over rows with a lower weight - i'm very strict on my form in general - and made sure to get the movement right before doing it.

For the bent over BB rows, what I do is basically start like a deadlift and it bring the bar from the ground all the way up to an upright stance. Then, I bend over like a SLDL only not SO far as to stretch the hamstrings out to the point of feeling the burn in the back ofmy legs.

At this point, I tell myself to feel as though im resting my lower stomach on my upper quads, keeping a nice arch in the back, but there's no need to be at a 45 degree angle.. my back is usually at around 60-65 degree when doing then, which takes pressure OFF the lower back.

Another GREAT variation is the v-grip BB row. I LOVE doing these and prefer them to seated rows:

Thanks a lot - that's very helpful. Bending over more may be the answer - I'd been standing at around the 45 degree angle, and bending over further would probably help. I'll try that v-grip row, too. My measly rep is on spread for you, so I'll have to remember to come back to this post again once I can....

[AdamWW]

Thanks a lot - that's very helpful. Bending over more may be the answer - I'd been standing at around the 45 degree angle, and bending over further would probably help. I'll try that v-grip row, too. My measly rep is on spread for you, so I'll have to remember to come back to this post again once I can....

Bascially think of it like half way between an upright row and a SLDL angle..

You want to bend over far enough to take some emphasis off the shoulders, but not SO much as to put a lot of pressure of the lower back

[Ashlei]

Oh actually maybe this is why. I tend to do low-ish rep work on back.

Me too. I almost never feel doms when I do lower rep stuff.

Couple Progress Pics

Front



Front, more lats



The hair is growing! Only ~18 more pounds before i can cut it, hehe.



I have a headache AGAIN this morning.. woke me up at 5am. Not sure what the heck is goin on but it's not fun!

Still crazy lean!

I dig the longer hair too - it looks good.

[AdamWW]

Me too. I almost never feel doms when I do lower rep stuff.



Still crazy lean!

I dig the longer hair too - it looks good.

Thanks

Yeah I don't mind longer hair, it just is more to take care of though.. takes more time.

I also have been considering calling up my college and getting a Bod Pod test done.. then doing another in a few months to see my actual lean mass increases.

It's like $30 per session and it's super easy to do... when I tested during college I was 161lbs and it measured 9.9%. That was about 4 years ago, tho.

[Ashlei]

Thanks

Yeah I don't mind longer hair, it just is more to take care of though.. takes more time.

I also have been considering calling up my college and getting a Bod Pod test done.. then doing another in a few months to see my actual lean mass increases.

It's like $30 per session and it's super easy to do... when I tested during college I was 161lbs and it measured 9.9%. That was about 4 years ago, tho.

You're a number cruncher like me...do it!

For the headaches have you changed anything in your diet? More caffeine? Eating something you don't normally? More stressed?

[AdamWW]

You're a number cruncher like me...do it!

For the headaches have you changed anything in your diet? More caffeine? Eating something you don't normally? More stressed?

Nothing comes to mind really.. but i have a feeling it could be my neck.. it hurts more when I shake my head

Oh well, i'll live!

[Ashlei]

Nothing comes to mind really.. but i have a feeling it could be my neck.. it hurts more when I shake my head

Oh well, i'll live!

Your neck isn't stiff though is it? You can still turn it?

[AdamWW]

Your neck isn't stiff though is it? You can still turn it?

Yeah yeah.. but if i shake my head (as if to gesture "no"), it hurts more especially when it changes direction.

Feels a bit better right now.

[Ashlei]

Yeah yeah.. but if i shake my head (as if to gesture "no"), it hurts more especially when it changes direction.

Feels a bit better right now.

Ok, glad it's feeling a little better. I hear stiff neck and think meningitis.

[AdamWW]

So today's workout kicked ass.

It was short and to the point.. but something funny happened.

I had been feeling like shat all day. Woke up with a headache, and frankly didn't even think I would lift AT ALL.

So I got to the gym earlier than usual, and said to myself "anyone can workout hard when they feel good... but it's what you do when you don't feel good that makes the difference". I started out light and just let my body adjust.. here's what happened:

Warm Up Sets:

Inclined DB Bench:
35x10
35x10

Standing DB Curls:
20x10
20x10

Then did 15min on the stationary bike.

Then did 25 push ups

Then I came back and started getting into it:

Inclined DB Bench
55x8
70x5 (NEW PR!)
70x3 (They started getting too heavy... pecs just FAILED)
65x6
65x5

Seated DB Curls
35x8 (+5lbs!)
35x7
35x7

Rear Delt Machine I always pull back trying to focus in on traps, too with this one.
110x10
100x8
100x8

Standing BB Shrugs
145x10
145x9
145x9

Inclined Machine Press (Chest)
70x8 (this is for each arm)
65x7
65x7

I was sooo happy about hitting the 70's with my inclined bench

[AdamWW]

Ok, glad it's feeling a little better. I hear stiff neck and think meningitis.

Unlikely since i have no fever hehe

[AWD_TURBO]

Damn killer workout man! Congrats on the 70s incline. I want to challenge you to get 70x5x2 next week. Dig deep and push out them extra two reps!

[AdamWW]

Damn killer workout man! Congrats on the 70s incline. I want to challenge you to get 70x5x2 next week. Dig deep and push out them extra two reps!

Im down!

There was just NOTHING left after 3 on the second set this time.

Right before I dropped them my chest felt like it was gunna tear open Felt goooood hehehe.

I also was taking a look at my traps and upper back in the locker room mirror (it's set up so you can see your back, too) and it looks like it's seriously getting thicker.

[AWD_TURBO]

The mirror never lies man! keep it up!