Bulking & Lifting Objects

[LiftingObjects]

Bulking & Lifting Objects

Time to start getting back on track! current goal is just too bulk the hell up, to around 100kg.

Lifts I wanna hit by the end of the year (kg)

Bench 100x5
Deadlift 140x5
Row 80x5
OHP 60x5
Squat 120x5

I'll be logging mostly every day from now on, my routine is 6 on 1 off. here's my week so far:

Monday 10/6/13
Back/Biceps


3x5 Deadlifts: 60/60/60
5x5 BB Rows: 35/35/35/35/35
2x8 One-Arm DB Rows: 11.5/11.5 - 11.5/11.5
2x8 BB Shrugs: 20/20
2x10 BB Curls: 20/20




Tuesday 11/6/13
Chest/Shoulders/Triceps


5x5 Flat BB Bench: 40/40/40/40/40
5x5 BB OHP: 30/30/30/30/30
2x8 Incline DB Press: 9/9
2x8 Front Raises: 9/9 - 9/9
2x10 BB Skullcrushers: 15/15



Decided to start getting some RC warmups in as mine tend to get beat up easily & have some cracking.
I didn't use any plates as I felt the exercises alone did the job perfectly, an effective warmup for sure.


Wednesday 12/6/13
Legs/Abs


3x5 Back Squats: 50/50/50
5x5 SLDL: 30/30/30/30/30
2x10 BB Calf Raises: 25/25
3x5 Situps: BW




Thursday 13/6/13
Back/Biceps


3x5 Deadlifts: 65/65/65
5x5 BB Rows: 37.5/37.5/37.5/37.5/37.5
2x8 One-Arm DB Rows: 11.5/11.5 - 11.5/11.5
2x8 BB Shrugs: 22.5/22.5
2x10 DB Curls: 9/9 - 9/9

Started incorporating hip & knee circle warmups.


Friday 14/6/13
Chest/Shoulders/Triceps


5x5 Flat BB Bench: 42.5/42.5/42.5/42.5/42.5
5x5 BB OHP: 32.5/32.5/32.5/32.5/32.5
2x8 Incline DB Press: 11.5/11.5
2x8 Side Raises: 6.5/6.5 - 6.5/6.5
2x10 BB Skullcrushers: 17.5/17.5




Sunday 16/6/13
Legs/Abs


3x5 Back Squats: 52.5/52.5/52.5
5x5 SLDL: 32.5/32.5/32.5/32.5/32.5
2x10 BB Calf Raises: 27.5/27.5
2x12 Crunches: BW

[LiftingObjects]

Monday 17/6/13
Back/Biceps


3x5 Deadlifts: 67.5/67.5/67.5
5x5 BB Rows: 40/40/40/40/40
2x8 One-Arm DB Rows: 14/14 - 14/14
2x8 BB Shrugs: 25/25
2x10 BB Curls: 22.5/22.5

Awesome workout, love back/biceps day!-- goin' in with 100% intensity, feeling great!!
Some head nod music for you brah's, wicked track in the gym.

[GinjaNinja85]

I approve of the light start. Smart lifting dude. Good to have you back

And my word, you are going IN with the frequency! Should get swole.

[Sen8or]

Welcome back and re-subbed in to the new journal. Thought you'd fallen off the planet

Still the Tom Mustaffis (sp?) split or something a bit different?

[LiftingObjects]

I approve of the light start. Smart lifting dude. Good to have you back

Thanks man. Yeah lifting 6 days a week is pretty taxing alone, so don't wanna **** things up with ego lifts.

And my word, you are going IN with the frequency! Should get swole.

Or more like fat bear mode before swole! but yeah just gonna lift hard, eat big & see where I'm @ around 100kg BW.

Welcome back and re-subbed in to the new journal. Thought you'd fallen off the planet

Still the Tom Mustaffis (sp?) split or something a bit different?

Cheers Sen. This is my own routine this time. really like it so far. definitely prefer training with a split instead of full-body.
I'll be over to check out things over your side in a bit. hope all is good!!

[LiftingObjects]

Tuesday 18/6/13
Chest/Shoulders/Triceps


5x5 Flat BB Bench: 45/45/45/45/45
5x5 BB OHP: 35/35/35/35/35 belt
2x8 Incline DB Press: 14/14
2x8 Front Raises: 9/9 - 9/9
2x10 BB Skullcrushers: 20/20

Decent stuff!!

[dk240t]

Why not back on SS like before? Just wondering...

[LiftingObjects]

Why not back on SS like before? Just wondering...

I think SS sucks for my goals which are primarily bodybuilding. I also prefer training on a split vs full-body & ultimately being consistent is gonna yield the results, so working with something that promotes that is obviously key. I'm hitting everything 2x a week & progressively overloading, confident my gainz will be much better than running SS! Thanks for checking in man, will get over to your log later. hope it's all goin well.

[LiftingObjects]

Wednesday 19/6/13
Legs/Abs


3x5 Back Squats: 55/55/55
5x5 SLDL: 35/35/35/35/35
2x10 BB Calf Raises: 30/30
2x12 Crunches: BW

All good, looking forward to hitting back tomorrow!

[LiftingObjects]

Adding some more info, here's my current bulking macros:



Eating lot's of meat, grains, fruit/veg & pizza's ofc -- this is almost a weeks worth of eats:

[Sen8or]

Bulking and Pizza, good combo

[LiftingObjects]

Thursday 20/6/13
Back/Biceps


3x5 Deadlifts: 70/70/70
5x5 BB Rows: 45/45/45/45/45
2x8 One-Arm DB Rows: 16.5/16.5 - 16.5/16.5
2x8 BB Shrugs: 27.5/27.5
2x10 BB Curls: 25/25

Good back day, enjoyable lifting!

[LiftingObjects]

Bulking and Pizza, good combo

Easiest way to bump up the macro's. What BW are you aiming for with your bulk?

[Sen8or]

Easiest way to bump up the macro's. What BW are you aiming for with your bulk?

I wanna get to about 90kgs. Was tracking ok, about 1kg a mth until the ankle went, been struggling since then. Diet hasnt changed much, but obviously enough to hinder, down to 82 this week.

[GinjaNinja85]

Thursday 20/6/13
Back/Biceps


3x5 Deadlifts: 70/70/70
5x5 BB Rows: 45/45/45/45/45
2x8 One-Arm DB Rows: 16.5/16.5 - 16.5/16.5
2x8 BB Shrugs: 27.5/27.5
2x10 BB Curls: 25/25

Good back day, enjoyable lifting!

Some nice volume there for all your back! What do you plan on doing when deads get heavy? 1x5, ramped, or see how far straight 3x3 takes you?

[LiftingObjects]

I wanna get to about 90kgs. Was tracking ok, about 1kg a mth until the ankle went, been struggling since then. Diet hasnt changed much, but obviously enough to hinder, down to 82 this week.

Sucks man but this will be behind you soon enough then it's onwards & upwards!!

Some nice volume there for all your back! What do you plan on doing when deads get heavy? 1x5, ramped, or see how far straight 3x3 takes you?

Yeah feels good man, love back days! When deads get heavy thinking I might swap 1 of the back days deadlifts to rack pulls & adjust the 1 day of deadlifts as needed. think that sounds alright?

[GinjaNinja85]

Yeah feels good man, love back days! When deads get heavy thinking I might swap 1 of the back days deadlifts to rack pulls & adjust the 1 day of deadlifts as needed. think that sounds alright?

Yeah, I would absolutely avoid pulling heavy twice a week. Rack pulls, stiff legs, higher rep deficits, anything like that depending on where you feel weak I'd say. Could even just hammer GHRs or back extensions as you're already doing lots of upper back work. Anything but heavy pulls.

[LiftingObjects]

Friday 21/6/13
Chest/Shoulders/Triceps


5x5 Flat BB Bench: 47.5/47.5/47.5/47.5/47.5
5x5 BB OHP: 37.5/37.5/37.5/37.5/37.5 belt
1x10, 1x8 Incline DB Press: 33/33
2x8 Side Raises: 6.5/6.5 - 6.5/6.5
2x10 BB Skullcrushers: 22.5/22.5

Good stuff. db press felt great.. forgot to add the combined weight of db's in previous posts for press.

[LiftingObjects]

Yeah, I would absolutely avoid pulling heavy twice a week. Rack pulls, stiff legs, higher rep deficits, anything like that depending on where you feel weak I'd say. Could even just hammer GHRs or back extensions as you're already doing lots of upper back work. Anything but heavy pulls.

Rack pulls it is I reckon! never done em before but they look like a beast of a lift & I've heard they have a good carry over to deadlift & building back thickness, win, win! you tried them out?

[LiftingObjects]

Saturday 22/6/13
Legs/Abs


3x5 Back Squats: 57.5/57.5/57.5
5x5 SLDL: 37.5/37.5/37.5/37.5/37.5
2x10 BB Calf Raises: 35/35
2x12 Crunches: BW

Slowly bumping the weights up! easy leg day...

[GinjaNinja85]

Rack pulls it is I reckon! never done em before but they look like a beast of a lift & I've heard they have a good carry over to deadlift & building back thickness, win, win! you tried them out?

I've never tried any partial or extended ROM deadlift. If and when I do though it'll probably be deficits of a 1-2" plate to help my off the floor strength. I've never failed above the knee and usually I can't get it moving if anything. I'd probably do 2 deficit weeks then 1 deadlift week and repeat. Something like that, but I dunno for sure!

[LiftingObjects]

Monday 24/6/13
Back/Biceps


3x5 Deadlifts: 72.5/72.5/72.5
5x5 BB Rows: 47.5/47.5/47.5/47.5/47.5
2x8 One-Arm DB Rows: 19/19
2x8 BB Shrugs: 30/30
2x10 BB Curls: 27.5/27.5

Decent back day! will keep db rows & bb curls at this weight thursday. everything else can go up np.

BW around 86.5kg

[LiftingObjects]

I've never tried any partial or extended ROM deadlift. If and when I do though it'll probably be deficits of a 1-2" plate to help my off the floor strength. I've never failed above the knee and usually I can't get it moving if anything. I'd probably do 2 deficit weeks then 1 deadlift week and repeat. Something like that, but I dunno for sure!

Yeah man it's all down to experimentation, dunno until you try! I haven't picked out my weakness yet but on a side note my grip isn't too great, brought some straps though for later down the line.

[pyaarawala]

Definitely a lot of volume you got here. Volume + frequency + all that food you got there = swole. I don't think I could ever do 6 days on 1 day off, unless I was only doing 45 min each session in the gym. But that doesn't include the extra time it takes to go to and from the gym and all.

That rotator cuff warmup looks pretty good. I think I'll start incorporated those into my workouts from now on. I know plenty of people who've had (and have) rotator cuff issues including my dad. It'd be good to keep them in shape while I'm still young.

Good luck man. Subbed

[LiftingObjects]

Tuesday 25/6/13
Chest/Shoulders/Triceps


5x5 Flat BB Bench: 50/50/50/50/50
5x5 BB OHP: 40/40/40/40/40 belt
2x8 Incline DB Press: 38/38
2x8 Front Raises: 9/9 - 9/9
2x10 BB Skullcrushers: 25/25

Not bad today. didn't go as smoothly as I hoped but increased the weights on everything except raises so good enough.

Anyone see this nutter on the news last night?



^^^ That's without any harness or safety equipment.. ****ing GJDM!

[LiftingObjects]

Definitely a lot of volume you got here. Volume + frequency + all that food you got there = swole. I don't think I could ever do 6 days on 1 day off, unless I was only doing 45 min each session in the gym. But that doesn't include the extra time it takes to go to and from the gym and all.

I haven't timed any of these workouts yet but I'd say they're under an hour although that will obviously increase as the weight goes up. I'm training in my garage too so that makes things easier!

That rotator cuff warmup looks pretty good. I think I'll start incorporated those into my workouts from now on. I know plenty of people who've had (and have) rotator cuff issues including my dad. It'd be good to keep them in shape while I'm still young.

Yeah it's really effective man, give em a shot for sure! I usually do 2 sets of 20 reps on each of the 3 exercises without any weights, burns my shoulders up!

Good luck man. Subbed

Cheers dude! good to have you on-board!

[GinjaNinja85]

Why didn't it go smoothly? Bench still feels unnatural for me even after all this time.

That guy is crazy. Have you seen Man On Wire? It's a film documentary about a guy like that. Really interesting.

[LiftingObjects]

Wednesday 26/6/13
Legs/Abs


3x5 Back Squats: 60/60/60
5x5 SLDL: 40/40/40/40/40
2x10 BB Calf Raises: 37.5/37.5
2x12 Crunches: BW

Need to work on keeping my back tighter/neutral during SLDL.

Looking forward to back day tomorrow!

[LiftingObjects]

Why didn't it go smoothly? Bench still feels unnatural for me even after all this time.

I didn't expect that sessions bench & OHP to feel heavy, but it ended up feeling.. heavyish will just have to nail everything Friday!

What doesn't click with benching for you? -- I find I use my arms too much, trying to get my chest into it more...

That guy is crazy. Have you seen Man On Wire? It's a film documentary about a guy like that. Really interesting.

Yeah it's insane what these guys do, serious balls of steel! I'll have to check out that film sometime, looks good.

[GinjaNinja85]

I didn't expect that sessions bench & OHP to feel heavy, but it ended up feeling.. heavyish will just have to nail everything Friday!

What doesn't click with benching for you? -- I find I use my arms too much, trying to get my chest into it more...

Well apparently the best thing is to use the triceps more anyway. I read this and I'm gonna try this stuff out.

http://forum.bodybuilding.com/showth...hp?t=155047493

I struggle to arch and tucking the elbows takes a lot of concentration for me. It's possibly my least favourite lift, so I need to get better at it.