AdamWW's Perpetual Bulking Log - The Time Has Come

[Ashlei]

Tomorrow being weigh-in day, I'm wondering what people would GUESS my weight will be. It's only been 1 week sinced I upped cals, but i bet I'm at 154.5, or about 1.3 pounds above last week. Any guesses? Reps for life if you can guess - it's all I got, come on!

lol I'll play. I'll go higher with 157 since you'd been at a deficit (right?). Thinking more food in stomach + water weight + glycogen increases.

[Ryan314]

Tomorrow being weigh-in day, I'm wondering what people would GUESS my weight will be. It's only been 1 week sinced I upped cals, but i bet I'm at 154.5, or about 1.3 pounds above last week. Any guesses? Reps for life if you can guess - it's all I got, come on!

155.5

[AdamWW]

lol I'll play. I'll go higher with 157 since you'd been at a deficit (right?). Thinking more food in stomach + water weight + glycogen increases.

wow 157 huh, that's almost 4 pounds in a week! I wasn't in a deficit I think I was at maintenance.

[AdamWW]

Finished a nice back workout today.. went pretty GOOD:

Body-Weight Chin Ups (medium grip): 11-7-7-6
Seated Wide-Grip Cable Rows: 120x12, 130x10, 120x10, 120x10
Lat-Pull Downs: 150x6, 130x10, 130x10, 120x15
Seated Single-Arm Cable Rows: 50x12, 50x10, 50x10
Close-Grip Lat Pulldowns: 130x10, 120x10, 120x10
Hyperextensions (+10lb weight): 25-20-15

Hack-Squat Calf Raises: 90x20, 110x15, 110x15
Seated Calf Raise: 90x20, 110x15, 110x15, 110x14

Was pretty damn spent after it.. feelsgoodman

[ErikTheElectric]

In on this!

Currently in recovery from an ED and I'm trying to bulk. Using logs like yours for inspiration so keep it up man!

[JHarden]

Nice workout man. Guessing 154.8 on the weight.

[lovingit]

155.4



:d

[ErickStevens]

Finished a nice back workout today.. went pretty GOOD:

Body-Weight Chin Ups (medium grip): 11-7-7-6
Seated Wide-Grip Cable Rows: 120x12, 130x10, 120x10, 120x10
Lat-Pull Downs: 150x6, 130x10, 130x10, 120x15
Seated Single-Arm Cable Rows: 50x12, 50x10, 50x10
Close-Grip Lat Pulldowns: 130x10, 120x10, 120x10
Hyperextensions (+10lb weight): 25-20-15

Hack-Squat Calf Raises: 90x20, 110x15, 110x15
Seated Calf Raise: 90x20, 110x15, 110x15, 110x14

Was pretty damn spent after it.. feelsgoodman

Too much vertical pulling IMO. I would do something like this:

Weighted Chins 3 x 6
Deadlifts 3 x 6
Pull-Downs 3 x 8
Low Cable Row 3 x 10

[AdamWW]

Too much vertical pulling IMO. I would do something like this:

Weighted Chins 3 x 6
Deadlifts 3 x 6
Pull-Downs 3 x 8
Low Cable Row 3 x 10

Probably true.. i'll try mixing it up a bit.

[AdamWW]

Weight this mornin... 155lbs ON THE DOT. Which means +1.8 pounds since last week.

[lovingit]

Too much vertical pulling IMO. I would do something like this:

Weighted Chins 3 x 6
Deadlifts 3 x 6
Pull-Downs 3 x 8
Low Cable Row 3 x 10

I like this better, especially the rep ranges.

I haven't compared all of your training days, but I wouldn't solely work in the "hypertrophy" range on a bulk. I'd do some of that, but lots of strength work (you'll grow from that too). JMO, for what's it's worth. I kind of like to do some of both to have my bases covered.

Weight this mornin... 155lbs ON THE DOT. Which means +1.8 pounds since last week.

Dang it! I went over. Who won, JHarden?

How's it feel to finally be bulking?

[AdamWW]

I like this better, especially the rep ranges.

I haven't compared all of your training days, but I wouldn't solely work in the "hypertrophy" range on a bulk. I'd do some of that, but lots of strength work (you'll grow from that too). JMO, for what's it's worth. I kind of like to do some of both to have my bases covered.

Dang it! I went over. Who won, JHarden?

How's it feel to finally be bulking?

Good point about the hypertrophy - I'm probably going to have to start upping the weight a little bit. I think more than anything i'm just getting stronger more quickly than i had thought I would.

Harden was the closest without going over! So I guess that means he's the winner

It does feel good to finally add some lbs to the scale, although to be honest I think I look just as lean, so it's probably mostly water and stuff still in my body. Today Chest and Bicep day, probably my favorite workout

[Ryan314]

155.4



:d

I see what you did there..

Great work, Adam!

[psychodiver9]

Good point about the hypertrophy - I'm probably going to have to start upping the weight a little bit. I think more than anything i'm just getting stronger more quickly than i had thought I would.

Harden was the closest without going over! So I guess that means he's the winner

It does feel good to finally add some lbs to the scale, although to be honest I think I look just as lean, so it's probably mostly water and stuff still in my body. Today Chest and Bicep day, probably my favorite workout

Not that it matters but I was going to guess this. Didn't want to be so close to the other Ryan though. Nice job

[lovingit]

Good point about the hypertrophy - I'm probably going to have to start upping the weight a little bit. I think more than anything i'm just getting stronger more quickly than i had thought I would.

Harden was the closest without going over! So I guess that means he's the winner

It does feel good to finally add some lbs to the scale, although to be honest I think I look just as lean, so it's probably mostly water and stuff still in my body. Today Chest and Bicep day, probably my favorite workout

I'll look through my links when I get time, Adam, to see if I kept some of the good articles I've read on strength/hypertrophy. Keep up the great work!!

I see what you did there..

muahahah I was giggling when I posted it.

[AdamWW]

Today's plan for the gym:

Chest:

Inclined DB Press: 4 Sets
Flat Barbell Press: 3 Sets
Inclined Hammer Press: 3 Sets
Dips: 3 Sets
Machine Flies: 3 Sets

Biceps:

Standing BB Curls: 4 Sets
Seated Dumbel Curls: 4 Sets
Concentration Curls: 4 Sets

Abs:

Hanging Leg Raise: 3 Sets
Decline Crunch: 3 Sets

[ErickStevens]

I'm just guessing by looking at your split, but it seems like you're prioritizing volume over intensity. 16 sets for chest? Not necessary. 12 sets of curls working essentially the same part of your bicep? Not necessary. Do you keep a workout log and track the weights you use? Are you focusing on linear progression at all?

I'd recommend reading up on Lyle McDonald's Bulking Routine if you've never checked it out.

[psychodiver9]

I'm just guessing by looking at your split, but it seems like you're prioritizing volume over intensity. 16 sets for chest? Not necessary. 12 sets of curls working essentially the same part of your bicep? Not necessary. Do you keep a workout log and track the weights you use? Are you focusing on linear progression at all?

I'd recommend reading up on Lyle McDonald's Bulking Routine if you've never checked it out.

Damn you keep beating me to the punch. Was gonna suggest he addd deads to back and was going to suggest he do some 5x5 for heavier lifts to focus on high weighr low rep

[ErickStevens]

No offense Adam but your workouts look straight out of Muscle & Fitness or something. Just way too bro.

[AdamWW]

No offense Adam but your workouts look straight out of Muscle & Fitness or something. Just way too bro.

Really? What specifically is wrong with them?

[psychodiver9]

Really? What specifically is wrong with them?

1. Too much volume which means your not lifting heavy enough
2. Too many exercises that are basically the same ie same part of muscle
3. Not enough complex lifts ie deads

[AdamWW]

I'm just guessing by looking at your split, but it seems like you're prioritizing volume over intensity. 16 sets for chest? Not necessary. 12 sets of curls working essentially the same part of your bicep? Not necessary. Do you keep a workout log and track the weights you use? Are you focusing on linear progression at all?

I'd recommend reading up on Lyle McDonald's Bulking Routine if you've never checked it out.

I don't necessarily prioritize volume, im ALWAYS intense when I lift.. I walk out dying pretty much. I encourporate both heavy weight and high-volume... but I don't have a set strategy really. 12 Sets for biceps doesn't really seem like that much, neither does 16 for chest to me, but I could be wrong.. it's just the way i've always done it.. work out till i'm spent pretty much.

I do track my lifts - i carry a notepad with me and try to increase every week in either reps or weight. In the past when I did lower volume and higher weight I never left feeling like I was at failure for some reason.. maybe just less 'burn'.

[AdamWW]

1. Too much volume which means your not lifting heavy enough
2. Too many exercises that are basically the same ie same part of muscle
3. Not enough complex lifts ie deads

Well, if I try to isolate parts of my bicep, there's only really two of them and they're both hit in some capacity on basically every kind of curl.. it's pretty tough to fully isolate one or the other there, which is I why I do bb curls and things like that instead of just preachers or cable curls.

[AWD_TURBO]

Ok, caught my eye. Count me in.

[AdamWW]

I'm just guessing by looking at your split, but it seems like you're prioritizing volume over intensity. 16 sets for chest? Not necessary. 12 sets of curls working essentially the same part of your bicep? Not necessary. Do you keep a workout log and track the weights you use? Are you focusing on linear progression at all?

I'd recommend reading up on Lyle McDonald's Bulking Routine if you've never checked it out.

So I just checked it out.

Looks like an Upper/Lower split, working each body part twice per week.

Is this the idea you're suggesting?

[AdamWW]

Ok, caught my eye. Count me in.

thanks man!

[AWD_TURBO]

Im doing Layne Nortons PHAT training now. Pretty Solid strength gains so far, and I'm cutting.

[lovingit]

I don't necessarily prioritize volume, im ALWAYS intense when I lift.. I walk out dying pretty much. I encourporate both heavy weight and high-volume... but I don't have a set strategy really. 12 Sets for biceps doesn't really seem like that much, neither does 16 for chest to me, but I could be wrong.. it's just the way i've always done it.. work out till i'm spent pretty much.

I do track my lifts - i carry a notepad with me and try to increase every week in either reps or weight. In the past when I did lower volume and higher weight I never left feeling like I was at failure for some reason.. maybe just less 'burn'.

Well, I'm no expert so listen to Erick over me, but when I do low volume (say, 5 x 5) and lift HEAVY, I am fried with relatively few lifts. And I'm one who likes a decent amount of volume. When I started moving very heavy weights, there was no way I could keep up the volume I was doing.

Well, if I try to isolate parts of my bicep, there's only really two of them and they're both hit in some capacity on basically every kind of curl.. it's pretty tough to fully isolate one or the other there, which is I why I do bb curls and things like that instead of just preachers or cable curls.

I wouldn't work biceps that way either. I'd do something like one bicep iso on the day I do chinups, and another bicep iso on another day during the week. Isn't it extremely boring doing all those bicep exercises anyway? Most boring body part to work, IMO. Really, I wouldn't do any bicep isolations but they were lagging way behind my triceps so I added them (I was just doing chins plus my other back work).

Im doing Layne Nortons PHAT training now. Pretty Solid strength gains so far, and I'm cutting.

This is a good one if you like volume.

Also check out this one (I just started it with some tweaks of my own and it's very similar to what I was already doing) since you mentioned you have a strong back/enjoy working back. Julia started out on this routine also:
http://builtblog.wikidbody.com/2007/...baby-got-back/

[psychodiver9]

Agree. I love 5x5 and armday is easily my least favorite

Well, I'm no expert so listen to Erick over me, but when I do low volume (say, 5 x 5) and lift HEAVY, I am fried with relatively few lifts. And I'm one who likes a decent amount of volume. When I started moving very heavy weights, there was no way I keep up the volume I was doing.

I wouldn't work biceps that way either. I'd do something like one bicep iso on the day I do chinups, and another bicep iso on another day during the week. Isn't it extremely boring doing all those bicep exercises anyway? Most boring body part to work, IMO. Really, I wouldn't do any bicep isolations but they were lagging way behind my triceps so I added them (I was just doing chins plus my other back work).

This is a good one if you like volume.

Also check out this one (I just started it with some tweaks of my own and it's very similar to what I was already doing) since you mentioned you have a strong back/enjoy working back. Julia started out on this routine also:
http://builtblog.wikidbody.com/2007/...baby-got-back/

[AdamWW]

I like shoulder day and back day... i guess the volume just comes from liking the lactic burn, or whatever.

When I do heavy/low-volume it feels like im not doing enough... probably all mental.