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  1. #61
    Registered User Ashlei's Avatar
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    Originally Posted by AdamWW View Post
    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.
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  2. #62
    Delts Brah Ryan314's Avatar
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    Originally Posted by AdamWW View Post
    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
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  3. #63
    Grunts Doing Crunches AdamWW's Avatar
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    Originally Posted by Ashlei View Post
    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.
    I like having fun.
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  4. #64
    Grunts Doing Crunches AdamWW's Avatar
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    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
    I like having fun.
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  5. #65
    The Bullet ErikTheElectric's Avatar
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    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!
    "Retribution and Transcendance" My Log: http://forum.bodybuilding.com/showthread.php?t=153626131

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  6. #66
    Registered User JHarden's Avatar
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    Nice workout man. Guessing 154.8 on the weight.
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  7. #67
    Putzomorph lovingit's Avatar
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    155.4



    :d
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  8. #68
    USAPL Nut Hugger ErickStevens's Avatar
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    Originally Posted by AdamWW View Post
    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
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
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  9. #69
    Grunts Doing Crunches AdamWW's Avatar
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    Originally Posted by ErickStevens View Post
    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.
    I like having fun.
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  10. #70
    Grunts Doing Crunches AdamWW's Avatar
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    Weight this mornin... 155lbs ON THE DOT. Which means +1.8 pounds since last week.
    I like having fun.
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  11. #71
    Putzomorph lovingit's Avatar
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    Originally Posted by ErickStevens View Post
    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.

    Originally Posted by AdamWW View Post
    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?
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  12. #72
    Grunts Doing Crunches AdamWW's Avatar
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    Originally Posted by lovingit View Post
    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
    I like having fun.
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  13. #73
    Delts Brah Ryan314's Avatar
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    Originally Posted by lovingit View Post
    155.4



    :d
    I see what you did there..

    Great work, Adam!
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  14. #74
    The Blank psychodiver9's Avatar
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    Originally Posted by AdamWW View Post
    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
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  15. #75
    Putzomorph lovingit's Avatar
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    Originally Posted by AdamWW View Post
    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!!

    Originally Posted by Ryan314 View Post
    I see what you did there..
    muahahah I was giggling when I posted it.
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  16. #76
    Grunts Doing Crunches AdamWW's Avatar
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    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
    I like having fun.
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  17. #77
    USAPL Nut Hugger ErickStevens's Avatar
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    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.
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
    http://forum.bodybuilding.com/showthread.php?t=155661573&pagenumber=
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  18. #78
    The Blank psychodiver9's Avatar
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    Originally Posted by ErickStevens View Post
    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
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  19. #79
    USAPL Nut Hugger ErickStevens's Avatar
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    No offense Adam but your workouts look straight out of Muscle & Fitness or something. Just way too bro.
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
    http://forum.bodybuilding.com/showthread.php?t=155661573&pagenumber=
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  20. #80
    Grunts Doing Crunches AdamWW's Avatar
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    Originally Posted by ErickStevens View Post
    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?
    I like having fun.
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  21. #81
    The Blank psychodiver9's Avatar
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    Originally Posted by AdamWW View Post
    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
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  22. #82
    Grunts Doing Crunches AdamWW's Avatar
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    Originally Posted by ErickStevens View Post
    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'.
    I like having fun.
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  23. #83
    Grunts Doing Crunches AdamWW's Avatar
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    Originally Posted by psychodiver9 View Post
    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.
    I like having fun.
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  24. #84
    Pop Tarts and PR's AWD_TURBO's Avatar
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    Ok, caught my eye. Count me in.
    BTK - Work. Hustle. Kill.

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  25. #85
    Grunts Doing Crunches AdamWW's Avatar
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    Originally Posted by ErickStevens View Post
    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?
    I like having fun.
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  26. #86
    Grunts Doing Crunches AdamWW's Avatar
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    Originally Posted by AWD_TURBO View Post
    Ok, caught my eye. Count me in.
    thanks man!
    I like having fun.
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  27. #87
    Pop Tarts and PR's AWD_TURBO's Avatar
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    Im doing Layne Nortons PHAT training now. Pretty Solid strength gains so far, and I'm cutting.
    BTK - Work. Hustle. Kill.

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  28. #88
    Putzomorph lovingit's Avatar
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    Originally Posted by AdamWW View Post
    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.

    Originally Posted by AdamWW View Post
    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).

    Originally Posted by AWD_TURBO View Post
    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/
    Last edited by lovingit; 08-24-2011 at 02:32 PM.
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  29. #89
    The Blank psychodiver9's Avatar
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    Agree. I love 5x5 and armday is easily my least favorite

    Originally Posted by lovingit View Post
    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/
    PL Log
    http://forum.bodybuilding.com/showthread.php?t=154662503

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  30. #90
    Grunts Doing Crunches AdamWW's Avatar
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    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.
    I like having fun.
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