AdamWW's Perpetual Bulking Log - The Time Has Come

[Ashlei]

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.

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/

^Agree with everything here. Also, I couldn't keep up the volume when I started going really heavy either. CNS too taxed after even just 4 exercises (esp. leg day).

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

Yeah, bicep isolation work too boring for me.

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.

Is that just because you're not feeling sore afterwards? Or because it's the beginning of a program and not pushing the limits much yet?

I really like the set up of the baby got back routine lovingit mentioned. Really similar to the GST I'm doing. I love it and have made some good gains on it so far.

[lovingit]

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.

Well, it could be mostly mental because I felt that way the first time I tried lower volume, more compounds lifts, and super heavy weight (heavy for me, of course).

But it also could be that you just need your routine redesigned so that certain lifts are done on the same day which could wear you out more. Once I switched to a routine that is designed to go really heavy with fewer reps, I felt it fo sho.

Or, you might not have been going as heavy as you could have.

[psychodiver9]

My guess would be when he does leas reps he doesn't challenge himself with the weights. On my current routine I've gotten my triceps sore. Never had that happen before. Gotta go heavy

^Agree with everything here. Also, I couldn't keep up the volume when I started going really heavy either. CNS too taxed after even just 4 exercises (esp. leg day).



Yeah, bicep isolation work too boring for me.



Is that just because you're not feeling sore afterwards? Or because it's the beginning of a program and not pushing the limits much yet?

I really like the set up of the baby got back routine lovingit mentioned. Really similar to the GST I'm doing. I love it and have made some good gains on it so far.

[AdamWW]

my triceps always get sore... only thing that rarely does is calves and abs for me..

[ErickStevens]

Here's some stuff I promise that you will feel:

Chest: BB Bench Press w/ 70% of your 1RM 5 x 5
Back: Deadlifts w/ 70% of your 1RM 5 x 5 and/or Weighted Chins 3 x Failure
Shoulders: BB OHP w/ 70% of your 1RM 5 x 5
Legs: Squats w/ 70% of your 1RM 5 x 5 and/or Romanian Deadlifts w/ 70% of your 1RM 5 x 5
Biceps: Weighted Neutral Grip Chins 3 x Failure
Triceps: Weighted Dips 3 x Failure

You might not get "da pump" or "da burn" but you will feel it.

[AdamWW]

Here's some stuff I promise that you will feel:

Chest: BB Bench Press w/ 70% of your 1RM 5 x 5
Back: Deadlifts w/ 70% of your 1RM 5 x 5 and/or Weighted Chins 3 x Failure
Shoulders: BB OHP w/ 70% of your 1RM 5 x 5
Legs: Squats w/ 70% of your 1RM 5 x 5 and/or Romanian Deadlifts w/ 70% of your 1RM 5 x 5
Biceps: Weighted Neutral Grip Chins 3 x Failure
Triceps: Weighted Dips 3 x Failure

You might not get "da pump" or "da burn" but you will feel it.

Come now.. I never said "da pump", I think we all know what burn i'm talking about.

What about something like this for Monday Upper Days:


Chins - 4 Sets to 5-6 Rep Failure each set
Flat Presses (DB or BB) - 5 x 5-8
Compound Rowing Movement: 5x5-8
Incline Chest Presses: 4x5-8
Side Laterals: 4x6-8
Freeweight Curls: 4x6-8
Dips or Extensions: 4x6-8
Seated Calf Raise: 3x10-15
Secondary Calf Exercise: 3x10-15

[AdamWW]

By the way tonight I'm going to nosh on this kettle corn I picked up from the store - it's amazing.. and I have a weekness for kettle corn.

I'll probably hit about 3500 calories today, give or take.

[PBateman2]

Subbed

Hat down, earphones on, and focus on you. Everything is essentially trial and error. No right or wrong way until you see the actual results and put what you propose into practice on a consistent basis. My half cent opinion

Will definitely follow!

Train hard, man!

[AdamWW]

Subbed

Hat down, earphones on, and focus on you. Everything is essentially trial and error. No right or wrong way until you see the actual results and put what you propose into practice on a consistent basis. My half cent opinion

Will definitely follow!

Train hard, man!

Thanks for stopping in Manu!

Good point about the training - it might be worth my to just try a couple different things and see what works with me best.

I've been doing it this way for a while, so who knows, maybe a change is what I need!

I think Today I might try and mix it up - do Chest and Arms all on the same day, see what happens there but go heavier.

And with that.. im off to the gym!

[chickeneater]

nice weekly gain adam

[AdamWW]

Had a good workout today - did things a bit different:

Chest:

Flat BB Bench: 5x-6
Incline DB Press: 4x6-8 + 1x12

Biceps:

Seated DB Curls: 5x6-8

Triceps:

Skullcrushers: 4x6-8

Shoulders:

Lateral Raises: 4x10

Abs:

Hanging Leg Raises: 15-15-15


Actually really sore right now.. damn!

[Ashlei]

Had a good workout today - did things a bit different:

Chest:

Flat BB Bench: 5x-6
Incline DB Press: 4x6-8 + 1x12

Biceps:

Seated DB Curls: 5x6-8

Triceps:

Skullcrushers: 4x6-8

Shoulders:

Lateral Raises: 4x10

Abs:

Hanging Leg Raises: 15-15-15


Actually really sore right now.. damn!

Looks like a great workout!

[AWD_TURBO]

Solid workout. First thing I noticed about lowering reps and lifting heavier on the big lifts, is that I didn't feel like I did much when leaving the gym, but the next day you def noticed.

[AdamWW]

And here's breakfassssssst:



275g Greek Yogurt (***e 0%)
40g Peanut Butter (Maranatha No-Stir)
2 Ezekiel English Muffins
130g Banana
1 Tbsp TJ's Honey Apple Butter
8oz Almond Milk (Almond Breeze Unsweetened Vanilla)

Macros:

920 Calories
24g Fat
120g Carbs
56g Protein

[AWD_TURBO]

Looks mighty tasty! Wheres the bacon

[AdamWW]

Looks mighty tasty! Wheres the bacon

Would have loved some, but my acid reflux makes bacon tough sometimes, especially in the morning

[AWD_TURBO]

I feel for you man. Eggs and bacon are a staple for me But your meal looked damn tasty. I've never had almond milk, but love regular milk. How much of a taste difference?

[Ashlei]

And here's breakfassssssst:

[IMG]http://i1090.photobucket.com/albums/i364/AWadd618/photo13.jpg

275g Greek Yogurt (***e 0%)
40g Peanut Butter (Maranatha No-Stir)
2 Ezekiel English Muffins
130g Banana
1 Tbsp TJ's Honey Apple Butter
8oz Almond Milk (Almond Breeze Unsweetened Vanilla)

Macros:

920 Calories
24g Fat
120g Carbs
56g Protein

Breakfast looks awesome! I love reading your food log. Makes me want some apple butter!

I feel for you man. Eggs and bacon are a staple for me But your meal looked damn tasty. I've never had almond milk, but love regular milk. How much of a taste difference?

Unsweetened vanilla almond milk is amazing!

[AdamWW]

I feel for you man. Eggs and bacon are a staple for me But your meal looked damn tasty. I've never had almond milk, but love regular milk. How much of a taste difference?

Well the sweetened stuff is like Candy to me, but the unsweetened kind is a bit thicker, which I like, but slightly more bland.. I just like the texture

[psychodiver9]

I feel for you man. Eggs and bacon are a staple for me But your meal looked damn tasty. I've never had almond milk, but love regular milk. How much of a taste difference?

I'm with ya on eggs and bacon. Don't get to eat it much during the week though. I use almond milk for shakes, cereal, and oats. Never really drank it much

[Ashlei]

I'm with ya on eggs and bacon. Don't get to eat it much during the week though. I use almond milk for shakes, cereal, and oats. Never really drank it much

Yeah I never really drink milk - only shakes or I love adding protein powder to it and eating cereal or granola with it. Makes for some tasty oatmeal too. Unsweetened chocolate is great too. For the the sweetened ones are just too sweet.

[AdamWW]

Yeah I never really drink milk - only shakes or I love adding protein powder to it and eating cereal or granola with it. Makes for some tasty oatmeal too. Unsweetened chocolate is great too. For the the sweetened ones are just too sweet.

Yeah I used to drink quite a bit of milk but just never want it anymore for some reason.. I think some of it comes from the fact that I like eating calories vs drinking them.

[AWD_TURBO]

I'm with ya on eggs and bacon. Don't get to eat it much during the week though. I use almond milk for shakes, cereal, and oats. Never really drank it much

I may have to pick some up this go around at the store.

[AdamWW]

I actually prefer eggs to meat... if I could handle that many eggs without getting sick to my gut, i'd eat alot

[Ashlei]

Yeah I used to drink quite a bit of milk but just never want it anymore for some reason.. I think some of it comes from the fact that I like eating calories vs drinking them.

Me too. Food cals are so much better than liquid. I think that's why I like almond milk too..less cals per cup.

I may have to pick some up this go around at the store.

Do it do it!

I actually prefer eggs to meat... if I could handle that many eggs without getting sick to my gut, i'd eat alot

Man I love eggs. Wish I could get most of my protein from them too.

[AdamWW]

Man I love eggs. Wish I could get most of my protein from them too.

I'm actually like a wannabe vegetarian - I don't LIKE eating animal flesh but I find it hard to get my protein if I don't have at least a little.. I like to vary things and there are only so many non-meat protein sources I can eat without getting an upset stomach and still have variety..

[Ashlei]

I'm actually like a wannabe vegetarian - I don't LIKE eating animal flesh but I find it hard to get my protein if I don't have at least a little.. I like to vary things and there are only so many non-meat protein sources I can eat without getting an upset stomach and still have variety..

Yeah if I could get away with not eating meat I would. I used to be vegetarian so that's where I get my love of fruits and vegetables from. Didn't want to be eating protein powder, tempeh, eggs and greek yogurt only. Yep, too boring! I'd never hit my protein being vegetarian.

[AdamWW]

Yeah if I could get away with not eating meat I would. I used to be vegetarian so that's where I get my love of fruits and vegetables from. Didn't want to be eating protein powder, tempeh, eggs and greek yogurt only. Yep, too boring! I'd never hit my protein being vegetarian.

Exactly.. I also did the pescatarian thing, but it was alot of fish and I was worried about the whole heavy metal stuff.

[Ashlei]

Exactly.. I also did the pescatarian thing, but it was alot of fish and I was worried about the whole heavy metal stuff.

Being in Seattle you've got the Pike Place Market to get some awesome seafood too!

[AdamWW]

Being in Seattle you've got the Pike Place Market to get some awesome seafood too!

Don't get me started - I do love seafood.

One of my favorites:

Honey-Glazed Grilled Salmon.. OH.. MY.. GOD.. I never knew honey and fish was SO GOOD. it's insane. Serve with mashed sweet potatoes and asparagus.. so amazing. I could literally dip salmon in honey now.. it's that good.