Vitor's bulking log II - I am back!

[vitornoob]

"Deload" workout

Squats
40x5
60x3
80x2
100x3
90x3x2
70x bout free tiddy x free tiddy sets

It was supposed to be a deload workout, but fuk, I wanted to fix the form a lot, and decided to keep doing untill...eh well, untill i felt miserable, lel

here is the footage of one set with 70kg



my feet is pointing out a lot, but i figured it is the only way to keep my kness on track

OHP
20x5
25x3
30x2
35x5
30x5

Deadlift
60x5
80x3
100x5

Cable Row
47x12
57x12
47x12x2

BB Curls
20x12x3

Cable Crunch
28x15x4

[KrunkMasterKyle]

my feet is pointing out a lot, but i figured it is the only way to keep my kness on track

God that looks ugly lol. Your knees are still valgusing inward. If your foot angle is outward then your knees should still be well over the ankle line. Yours is inline with the ankle and then comes in when you squat up.

Do this

[vitornoob]

God that looks ugly lol. Your knees are still valgusing inward. If your foot angle is outward then your knees should still be well over the ankle line. Yours is inline with the ankle and then comes in when you squat up.

Do this

actually, knees and feet should be align, if this is happening, it is fine as long it does not give you knee pain. But i am working on ankle mobility, the problem is only with my left foot

will get some videos today too

[vitornoob]

Deload week

Squats
50x5x2
60x5
80x5
100x3 @9
90x3x6 @9

Bench Press
40x5
45x5
50x5
60x5 @8.5
55x5 @8.5

Chin ups
BWx8x4

DB Row
26x10x4

DB Curls
12x12x2

Seated Calf Raises
43+15x12x3

Dragon Flags
BWx15x4

Notes:

Okay, I think my squat is getting better and I am getting used to the high bar, the problem with my feet opening was a simple butt problem, not sticking it back. Now i just need to get used to the bar placement and booom!
Bench was really easy, I think I got the form now...srs! dat leg drive!

[vitornoob]

Fluffy day - Deload week




BB Row
50x10
60x10x2

DB Press
16x10x3

EZ Curls
19x12x4

DB Shrugs
20x12x3

Lateral Raises
6x12x3

Facepulls
16,25x12x3

HIIT
5 mins warm up
(15s run + 45s jog)x10
5 colldown

Notes:
Pretty much all exercises were @8 or @8.5, decided to add this 4th day and change things a bit from wo routine during the week, just reducing volume to get a quicker workout and avoid doing the accessories in a rush, workout took 45 mins, so that is awesome

[vitornoob]

28.09 - W1D2

Squat
40x5
60x5
80x3
90x5 @8.5
85x5 @8.5
85x5 @9

still fixing the form

OHP
25x5
30x5
35x5
40x5 @9
35x5 @8.5
35x5 @9

Deadlift
60x5x2
80x5
100x3
122.5x3 @9.5 (maybe 122.5x2 + 122.5x1 lol)
115x3 @9 (strong RDL)


Cable Row
47x10
57x10
67x10 @9
57x10 @9

DB Curls
14x12x2
12x12x2

Calves on LP
50x15
70x12x3

Cable Crunch
28x12
31.5x12x2

Notes
Monday's workout sucked a bbc, so not logging it

[vitornoob]

30.08 - W1D3

Squats
40x5
60x5
80x3
100x5 @9
95x5 @8.5
95x5 @9

Bench Press
40x5
50x5
55x3
65x3 @10 meh
60x5 @8.5
60x5 @9

Chin ups
BWx8
5x5
10x5 @9
8.75x5 @9

SLDL
60x10
70x10x2

Skullcrusher
17.5x10
22.5x10x2

Dragon Flags
15x4

Notes

Squats are improving, I figured out the bar placement, now just to fix a bit the stance and I will be back to my previous weights. I wasn't using the Bench that I am used to and i felt terrible, that thing isn't aligned, so my left arm after unracking the bar remains behind..ugh. That thing reflected on my Chin ups..but no big deal, Monday i will fix everything if possible

Also, my interview at the uni is coming, neervous as phuck!

[vitornoob]

31.08 - W1D4

BB Row
40x10
50x10
60x10x2

Not a big fan of these here, I will probably do some T-Rows or CS-Rows instead...

DB Press
16x8
18x8x2
16x8

EZ Curls
17.5x12x5

DB Shrugs
20x12x3

Lateral Raises
6x15
4x15x2

right shoulder was cracking up a bit, decided to go REALLY light

Facepulls
16.25x12x3

Calves on Smith
50x12x3

HIIT
5 mins warm up
(15s running + 45s jogging)x10
5 colldown

[determined4000]

job interview?
for what?

[vitornoob]

job interview?
for what?

university, not job

[vitornoob]

02.09

Squat
50x5x2
60x5
80x5
100x4 @8.5
100x4 @8.5
95x4 @8.5
95x4 @8.5
95x4 @9 <- should not have done it

Bench Press
40x5
50x5
55x5
60x5 @8.5
60x5 @9
57.5x5 @8.5

Chin Ups
BWx8,12,12,10

Dip Belt's vanished

Leg Curls
45x12x3

Tri Pushdown
16.25x15
18.75x12x2

Cable Crunch
28.75x12

Notes
Damn, squats were easier than expected, notsure if placebo or because that warm up from defranco. Hope this strenght keep up...gotta hit 3 plates on DL and back to my previous numbers on Squat/Bench...and get that 1plate chin ups for 5, last time I got only 2~3 reps...well, if someone stops stealing/hiding the fukin belt

[vitornoob]

04.09

Squats
50x5x2
60x5
70x5
80x5x2

OHP
25x5x2
30x5
35x5
41.5x4 @10 meeh
37.5x5 @9

Deadlift
60x5
80x5
105x3
130x1 @9.5~10

-> video http://instagram.com/p/d15khUg5w8/

120x1 @9
100x5 @9

Cable Row
47x12
57x10x3

BB Curls
20x12
25x12
20x12x2

Calves on LP
50x12
100x15x3

Cable Crunch
28x12x4

HIIT
2 mins warm up
(15s jogging + 45s rest )x10
5 mins cool down

Notes:
3pps soon.jpg

also didn't feel confortable during squats, I was expecting a bad day

[vitornoob]

so, i am back, i was in portugal, didn't workout, just walked a lot, lost almost 2kg...fml

Decided to do a upper/lower split yesterday and today in order to get more volume to compensate, but I am tired due to the travel and the first day in the uni. My thyroid is getting better, gonna get the results of the newest blood exam tomorrow

22.10

Squat
40x5x2
60x5
80x5
100x4 @9
90x5x4 @8,8,8,9

DL
60x10
80x10
90x10
100x10x3 @8,8,9

LP
3pps x10x2
2pps x10

25kg plates

Calves on LP
2ppsx15x3

Cable crunch
28x15x3

23.10

BP
30x5x2
40x5
50x3
60x5x2 @8.5,9
57.5x5x3 8.5,9

Chin ups
BWx10
10x5x2
5x5
BWx10

DB BP
18x10x3 @8.5x3

Lateral Raises
4x12x3
+
EZ Bar Curl
17.5x12x3

Cable Crunch
28x12x3

Macros are going to be increased too!

[vitornoob]

25.09

Light Squat
40x5x2
60x5
70x5
80x5x2

OHP
20x5x2
30x5
35x5
40x3 @10 meh
35x5

35kg felt pretty solid, I was doing a really wide grip, decided to narrow it a bit and worked great.

DL
60x5
80x5
105x5
130x3 @10 PR!
120x3 @9.5
100x3 @9.5

Cable Row
47x10
67x10 @9
57x10x2 @8,9

DB Curl
14x12
12x12x2

Calves on LP
100x15x3

Dragon Flags
BWx15x3

HIIT
3 mins warm up
(15s running + 45s jogging)x10
5 mins cool down

Notes:
Finally I am able to make gains again, thyroid is under controll for now, next exam will be in 3 months. Finally I will be able to hit 140kg(3 plates) on DL and back to my 115kg squats...bench..errrr..hmmm