AdamWW's Perpetual Bulking Log - The Time Has Come

[AdamWW]

Feel better bro

Thanks dude.. little better this morning. probably just a strain...

[AdamWW]

Back is a little better this morning.. but JUST a little..

Managed to do some upper body at the gym tho:


BENCH PRESS

135x5
205x4
205x4
195x5
195x4
195x4

DIPS

15
10
10

DB SKULLCRUSHERS

25x8
25x8
25x8

DB FLIES

40x8
40x8
40x7

LATERAL RAISE MACHINE (on account of the back...)

4 sets of 8

SINGLE-ARM CABLE PUSHDOWNS

Did 3 sets alternating arms without rest... did between 5 and 12 reps... 12-8-5 on each arm.

SEATED CALFS

100lb for a total of 80 reps... did 5 sets.

Didn't do anything crazy and didn't hurt the back... just wanted to get some exercise in

[AdamWW]

Got in a workout... back still hurts though.

MAH oh well.

LAT PULLDOWNS

Wide: 150x10, 165x7, 165x6
Close: 150x8, 150x8, 150x7

CHEST SUPPORTED T-BAR ROWS

100x8
90x9
90x9
90x8

BENCH PRESS

135x5
205x4
225x2
205x4
205x4

INCLINED HAMMER PRESS (each arm)

70x10
70x10
70x10

SEATED DB CURLS

32.5x8
32.5x8
32.5x7
32.5x7

EZ BAR PUSHDOWNS

110x12
120x8
120x8
120x8

LATERALS

22.5x8
22.5x8
20x8
20x8

[AdamWW]

If the pain is muscular, you may have pulled a back muscle or had a partial tear. Often, if it's a partial tear, the area where the pain is should be tender to the touch. If it was your spine, the pain would be radiating. I would take it easy until it heals, then strengthen your lower back. Feel better.

Thanks.

I get sciatica from it, but it's also possible thats because i've slipped a disc before and I have lingering damage/inflammation.

For now it's lots of ice and advil

[psychodiver9]

You should take a solid week off from lifting and let t heal. Don't want to end up needing surgery like canes

[The Solution]

Thanks.

I get sciatica from it, but it's also possible thats because i've slipped a disc before and I have lingering damage/inflammation.

For now it's lots of ice and advil

Go to the doctor if you know what a slipped disc is like further training would just maybe turn into a herniated disc and put you out longer.

The finishing pics were outstanding dude. You look so much healthier and thicker. Not to mention your abs look more defined.

Noob gains FTW! ?
Amazing progress man.

[AdamWW]

You should take a solid week off from lifting and let t heal. Don't want to end up needing surgery like canes

Last week training was pretty limited. In some cases, particular motions actually helped the pain; lat pulls seems to stretch the spine upward and relieve the pressure for the lumbar area.

I made sure be really careful... I know all the tricks in the book on how to reduce the strain.

Good news is that this morning its feeling a lot better and less sensitive to motion... hopefully it's on the mend!

Go to the doctor if you know what a slipped disc is like further training would just maybe turn into a herniated disc and put you out longer.

The finishing pics were outstanding dude. You look so much healthier and thicker. Not to mention your abs look more defined.

Noob gains FTW! ?
Amazing progress man.

Yeah im thinking an MRI is in order if by monday it's not basically 100% better, but it's been healing well in terms of pain reduction.

It's funny you mentioned my abs because I really surprised that they actually showed up in the pics, but it almost looks to me that because of the deads and squats, my core just thickened up in certain areas... kind of cool!

One of the most liberating things is that now, I feel super confident. Not in a boastful or gloating sense, but I feel more able to protect myself....it may sound funny but it's nice to feel you have a chance in a fight

Nood gains... probably... but i'll take it!

[AdamWW]

Back feels much much better today... Should be able to squat again. No deads for a bit tho.

[MrCarl.]

Back feels much much better today... Should be able to squat again. No deads for a bit tho.

Really hope to see the same enthusiasm in the evening. gl

[AdamWW]

Back has really been healing well and the pain is almost gone. Seems like it wasn't a disc issue but just inflammation and a pull or something.

Since I won't be able to work out today or tomorrow, I worked out (lifted) Twice yesterday.... very full day!!!

WORKOUT #1 (AM)

Highlights: SQUAT PR .... 225x5.... did it twice!

SQUATS

135x6
205x4
225x4
225x4
205x4

V-SQUAT MACHINE (Similar to hack squat)

2ppsx8
2ppsx8
2ppsx8

LYING HAM CURLS

3 Sets of 10-12

QUAD EXTENTION

4 Sets of 8-10





WORKOUT #2 (PM)

Switched it up a bit and did DB bench press... amazing how much you have to take the weight down

Warmed up with 2 sets of dips at Bodyweight

FLAT DB BENCH

80x9
80x8
80x8
80x7

OVERHEAD CABLE EXTENTIONS

100x10
110x9
110x8
100x10

UPRIGHT ROW

80x9
80x9
80x8
80x8

DB FLIES

45x8
45x7
45x7
30x10

SINGLE-ARM CABLE PUSHDOWN

3 Sets of 10

STRAIGHT-LEG CALF RAISES

5 Sets of about 15-20





Mixed in with this stuff was a total of about 40min of cardio.

[The Solution]

Sucker for working out

[psychodiver9]

Nice job on the prs

[AdamWW]

Had a workout this morning... it's been a bit hard keeping to the diet aspect because work's been insane.. I think i've lost a pound or so of mostly water and some glycogen, but it'll be quick to return.

Did chest and delts and triceps


BENCH PRESS

135x6
185x5
205x4
205x3
185x6
185x4

INCLINED HAMMER CHEST PRESS (weight added each side)

90x5
80x5
70x8
70x8

SEATED OVERHEAD EZ-BAR EXTENTIONS

60x7
60x7
60x7

SEATED LATERALS

20x10
20x8
17.5x10
17.5x8

ROPE PUSHDOWNS

4 Sets of 8-10

Did 10min of cardio after and some pushups... then stretched.



Lost a tiny bit of strength from lack of sleep.. it'll be back soon. Many calories today... so many

[AdamWW]

In non-lifting news... I will be moving to the Bay Area with my girlfriend in about 3 weeks for a new job.

Got an awesome offer with relo benefits and it's a great opportunity, so i'm pretty sure it's settled...

This will be an interesting adventure since i've never been that far from Seattle to live. Total life change coming up for me... nervous but excited.

[The Solution]

Aint nothing pizza and ice cream can cure.
huge congrats on the new job man!

[AdamWW]

Aint nothing pizza and ice cream can cure.
huge congrats on the new job man!

Don't I know it!

Bought some Sea-Salt & Caramel gelato at the store today... will smash at dinner

[MITCHAPAL00ZA]

In non-lifting news... I will be moving to the Bay Area with my girlfriend in about 3 weeks for a new job.

Got an awesome offer with relo benefits and it's a great opportunity, so i'm pretty sure it's settled...

This will be an interesting adventure since i've never been that far from Seattle to live. Total life change coming up for me... nervous but excited.

brb coming to visit. <3 cali, only been to LA area though. Bay area seems sick, you gonna be in SF? Also, I hope you smoke or are at least MJ friendly. If not, pepper your angus.

[AdamWW]

brb coming to visit. <3 cali, only been to LA area though. Bay area seems sick, you gonna be in SF? Also, I hope you smoke or are at least MJ friendly. If not, pepper your angus.

Tons of ganj in the Seattle-area man, and I went to a notoriously high pot-smoking university here


Yeah i'll be working in downtown SF but living probably in Easy Bay area... nice area and it'll be an interesting lifestyle shift!

[hcoyle545]

In non-lifting news... I will be moving to the Bay Area with my girlfriend in about 3 weeks for a new job.

Got an awesome offer with relo benefits and it's a great opportunity, so i'm pretty sure it's settled...

This will be an interesting adventure since i've never been that far from Seattle to live. Total life change coming up for me... nervous but excited.

Congrats man you must be absolutely buzzing!

Also bench is solid as ****, I am coming for that azz though. Just give me a couple of months.. :'(

[MarkVI]

brb coming to visit. <3 cali, only been to LA area though. Bay area seems sick, you gonna be in SF? Also, I hope you smoke or are at least MJ friendly. If not, pepper your angus.

Tons of ganj in the Seattle-area man, and I went to a notoriously high pot-smoking university here


Yeah i'll be working in downtown SF but living probably in Easy Bay area... nice area and it'll be an interesting lifestyle shift!

Mitch is obviously very unaware of Seattle loo. Legal Dispensary on every corner lol.


Well we just have to kill it overdrive until you go and then I'll come visit, so make sure wherever you get a place it has 2or3 bedrooms!

[PBateman2]

So you gained 15+lbs and virtually no fat?

Fukin juicer..

...lol..not srs.

BEAST MODE SON! Keep it up, Adam. Will follow your progress. How far from 180?

[ErikTheElectric]

In non-lifting news... I will be moving to the Bay Area with my girlfriend in about 3 weeks for a new job.

Got an awesome offer with relo benefits and it's a great opportunity, so i'm pretty sure it's settled...

This will be an interesting adventure since i've never been that far from Seattle to live. Total life change coming up for me... nervous but excited.

Only a few hours away from me! Huge congrats man!

Hopefully we can hang one of these months, I love San Francisco. Absolutely beautiful city.

[AdamWW]

Congrats man you must be absolutely buzzing!

Also bench is solid as ****, I am coming for that azz though. Just give me a couple of months.. :'(

HAHAHA, thanks man. I really want to get my bench repping 225 ASAP... soon!!

Mitch is obviously very unaware of Seattle loo. Legal Dispensary on every corner lol.


Well we just have to kill it overdrive until you go and then I'll come visit, so make sure wherever you get a place it has 2or3 bedrooms!

For sure man! In fact we need to do a Red Robin feast before I leave too... post workout style.

So you gained 15+lbs and virtually no fat?

Fukin juicer..

...lol..not srs.

BEAST MODE SON! Keep it up, Adam. Will follow your progress. How far from 180?

Basically yeah! I added a tiny bit of fat but the amount of muscle was so much more than you can't even notice..

I'm still 172.... which likely means cals need to go up, but I ate obscene amounts near the end of contest and then the job thing happened which made things slow down a bit.

My strength is up INSANELY over when I started.. feels good

Only a few hours away from me! Huge congrats man!

Hopefully we can hang one of these months, I love San Francisco. Absolutely beautiful city.

Thanks man!! Going to be a crazy change but very excited.

For sure we'll need to train it up sometime.... we'll show them what skinny guys can do, hah!

[Anthonyxavcx]

Did you do any ab specific work at all during this? It looks like you grew a set of abdominal muscles. Legit never seen that. Normally people melt away their stomachs and BOOM, abs. You fuking created those things in a few months and I just... I'm 12 and uwotm8

[AdamWW]

Did you do any ab specific work at all during this? It looks like you grew a set of abdominal muscles. Legit never seen that. Normally people melt away their stomachs and BOOM, abs. You fuking created those things in a few months and I just... I'm 12 and uwotm8

Ya know, oddly enough I stopped training my abs at ALL during this bulk... I just was spending all my energy on the compound lifting things.

I used to do weighted things for abs, but now I swear that during Deads and Squats I keep my core so tense that it worked them, especially the obliques to remain stable. I also from time to time to "posing" moves for abs but nothing difficult.

[Anthonyxavcx]

Good. Cause I haven't been doing any ab work either, haha. Phat is high volume enough so that i'm fuking wiped after a sessions and not trying to do any sort of crunches. Been feelin dem squats and deads, though.

[MITCHAPAL00ZA]

current macros?

[FitnessCPA]

Ya know, oddly enough I stopped training my abs at ALL during this bulk... I just was spending all my energy on the compound lifting things.

I used to do weighted things for abs, but now I swear that during Deads and Squats I keep my core so tense that it worked them, especially the obliques to remain stable. I also from time to time to "posing" moves for abs but nothing difficult.

http://startingstrength.com/articles...y_rippetoe.pdf

[AdamWW]

current macros?

Right now i'm getting about 3500 cals..

Fat 80+
Carbs 350+
Protein 180+

Most of the time is falls around

f 100
c 450
protein 200

One thing i've been struggling with is food volume because I love healthy stuff like sweet potatoes and fish and veggies... my body feels much more energized with less refined sugar for whatever reason. Also the super-sweet things upset my acid reflux, but I still eat them

So, i'm going to be experimenting using more olive oil, etc, for fats and more calorie-dense foods so I don't get as bloated and uncomfortable. My stomach has expanded a bit but it's just not quite catching up to my hunger levels!

http://startingstrength.com/articles...y_rippetoe.pdf

some good points for sure... for me it's mainly the energy balance part.

[MarkVI]

http://startingstrength.com/articles...y_rippetoe.pdf

That article sucked. Ripple toe is ok, but this was off. Core training is definitely important. Not make or break it but huge for injury prevention.