Huntermc6 Bulking in 2012 and Beyond

[HunterMC6]

Nice session mate. I like the weighted chins. On your workouts listed, is there anything you can do for your legs at all, like lunges, bulgarian split squats or even isolation work like curls and extensions?

I think that just maybe there might be too much stuff in one session. It's like your trying to cover ALL bases every workout rather than every 2 workouts. I mean for example, you could split the chins and rows up across the 2 sessions and also do a lighter DL variation rather than DL EVERY session. That's the sort of things I'd be thinking about. But then, you don't know til you try.

I think you are right, after looking over those two days that is going to take some time to finish. I like the idea of a light DL variation. I didn't really try anything for legs I was thinking about it at the end of the session but ran out of time. I will attempt something tomorrow for sure not sure what just yet.

keep deadlifting if that doesn't bother you.

Are you working out 3 day a week still? If so it doesn't look too horrible lol

Maybe deadlift once a week only and do heavy rows or GHR/RDL/SLDL on the other day instead of going heavy deadlifts 2x/week.

3 days a week yes, I totally agree got to look into doing something a little different DL 3 days a week is going to be hell. It's funny that DL doesn't seem to bother my knee at all but squats are about the worst possible thing for it, any time I even try the next week it hurts like hell.

Doctors trip Friday I think, hopefully that will resolve some issues.

[Woody-5]

Nice session mate!

layout looks good, hammer what you can and hit it hard! if the volume is too much you'll know it when you don't recover for the next go round. I recon you'll be fine.



You ready for puck drop or what????

[HunterMC6]

Nice session mate!

layout looks good, hammer what you can and hit it hard! if the volume is too much you'll know it when you don't recover for the next go round. I recon you'll be fine.



You ready for puck drop or what????

I tihnk it needs a little tweaking but I will have something more solid to go by starting next week.


Can't wait for puck drop! Been thinking about it all day today. This is going to be a finals for the ages I think.

[HunterMC6]

Bro Workout Week 2 Day 2

This song has hit me right in the feels lately:


PR
Failed


Weight 157.5 (gym scale)

Bench
1x8 45
1x5 95
1x3 135
1x2 155
3x5 worksets 180

Notes Actual 1x5, 1x4, 1x3
Little surprised by this but I will work on 180 again Friday or Saturday.

Rows
1x7 45
1x5 95
3x5 worksets 140

Notes: Not too bad was a little tough but moving on to 145

Incline Crunches
3x10 BW

Cable Crunches
3x10 120,130,140

Chins
1X8 BW
1X5 BW + 5lbs
1x4 BW +5
1x3 BW +5

Straight Bar Curls
3x8 10# + bar



Summary

Went fishing over the weekend for father day with my dad, had a blast caught a ton of brookies. Haven’t been up north in a long time and it was totally worth it. It meant I didn’t get in a 3rd day last week and lost out on a ton of sleep but it was awesome anyways. I do think this lack of sleep hurt my bench and chins though I was dragging ass all day today since I haven’t got a 7+ hour night of sleep in 4 days, not going to let that get me down though. Just going to hammer 180 later this week and crush 3x5 chins with BW + 5lbs

I decided against ding those high rep OHP’s and DL’s I think it is too much for right now. If I end up having to stick to this routine for a while I will tweak it as I go and probably fill those lifts in somewhere. I also did not get into the docs last week just way to much going on (a big mistake I know) but this week I am going to do my best to schedule something and get in there. I need to figure out what the deal is here before things get too messy. I need to get my ass back under the bar and squat that ****!

Brook trout for supper tonight!!!



GO BRUINS!!!

[Woody-5]

So close on the bench! You'll get all the sets next time

Strong rowing ad nice work on those weighted chins

[HunterMC6]

So close on the bench! You'll get all the sets next time

Strong rowing ad nice work on those weighted chins

Thanks Woody, regressed a little on everything it felt like, but I'm not surprised. I will be ready to go again Wednesday.

[LiftingObjects]

Workout A
Bench 3x5
Rows 3x5
Chins 3x5 (1xAMRAP)
OHP light 3x8-10
DL 3x8-10 (this might be a stretch)
Abs 3x10 (2-3 exercises)

Workout B
OHP 3x5
DL 1x5
Chins 3x5 (1xAMRAP)
Bench 3x8-10
Rows 3x8-10
Abs 3x10 (2 to 3 exercises)

Is this wayy to much volume? I want to try to extend my workouts a bit. I know these are the most "bro" workouts you have ever seen but until my knee is back in working order I can not squat it's tough enough walking around all day at work on it right now but there is no reason I can't do upper body exercises right?

Hey man! Sucks about the injury dude my knees are ****ed as well, they crack & ache (as with all my joints) -- thankfully no pain day to day but squatting sometimes stresses them quite bad. I find using a wider stance & really pushing my knees out hard helps a lot. Your routine above doesn't look bro at all lol I'd probably just split Workout A/B into Back/Biceps - Chest/Shoulders/Triceps & hit those 2x a week. Something like:

Back/Biceps
Deadlifts
Rows
Chins
Shrugs
Biceps

Chest/Shoulders/Triceps
Bench
OHP
Incline DB or BB Press
Side/Front Raises
Triceps

Using something like 3-5x5 on the big lifts & 2x8-12 on the iso work. just an idea.

Brook trout for supper tonight!!!

^^^ That looks damn tasty, good catch!!

[GinjaNinja85]

Did you try anything for legs?

[HunterMC6]

Hey man! Sucks about the injury dude my knees are ****ed as well, they crack & ache (as with all my joints) -- thankfully no pain day to day but squatting sometimes stresses them quite bad. I find using a wider stance & really pushing my knees out hard helps a lot. Your routine above doesn't look bro at all lol I'd probably just split Workout A/B into Back/Biceps - Chest/Shoulders/Triceps & hit those 2x a week. Something like:

Back/Biceps
Deadlifts
Rows
Chins
Shrugs
Biceps

Chest/Shoulders/Triceps
Bench
OHP
Incline DB or BB Press
Side/Front Raises
Triceps

Using something like 3-5x5 on the big lifts & 2x8-12 on the iso work. just an idea.



^^^ That looks damn tasty, good catch!!

Holy chit he does exist! Been a long time since I have seen you around the forums, why the hiatus? I like yur outline there I will have to go over it some more and see if I can make it work.

Did you try anything for legs?

I didn't on Monday I had to get back for the Bruins game. I am going to give myself more time on Wednesday, and will probably start with some leg exercises and see what works for me and what doesn't. I want to go back to box squats but I don't know if that is the best plan right now.

[HunterMC6]

Bro Workout Week 2 Day 2

PR
Failed


Weight No weigh in



Box Squat
1x9 45
1x5 95
1x5 135
1x3 worksets 155

Notes These are for you GN (kidding kind of)
I know this is pathetic but I don’t want to push this too quickly, box squats with a sumo style stance felt pretty good. I still have flexability issues I just can’t get my shins straight and my ass back on the box without falling onto it. I need to stretch more (I say this a lot time to take action). Maybe I should bring the box up a bit until I can get my shins more perpendicular and work my way down from there? Any help on this would be much appreciated *cough* Valhallaboundn (sp?)

OHP
1x5 45
1x5 55
1x3 85
3x5 worksets 110

Notes: This was easier than I thought it would be given my struggle with 105. Hopefully 115 will be just as easy next week.

Dead Lift
1x5 135
1x5 185
1x5 worksets 235

Notes: Not happy with the rounding, but this got easier as the set went on so I got to work on getting my back into position and locked in before I pull. Should my hips be lower than they are? I feel like I might be too flat when I start which causes me to pull to much with my back and not get any hip drive, does this sound right?

Chins
1x8 BW
1x5 BW + 5lbs

Cable Crunches
3x10 140,150,150

Incline Situps
3x8 BW + 10lbs

Curls
3x9 Bar + 10’s



Summary

First off got 9.5 hours of sleep last night and what difference it makes in the gym!

What a draining session, Box squats added to the beginning were a decent choice didn’t really bother my knee at all even though I am still getting too much forward travel. I could feel it a little throughout the session but that probably has just as much to do with these 10 hour work days as anything I do in the gym. Did a ton of stretching and foam rolling the last 2 days which was a good change of pace because I always slack badly on doing this which is clearly a problem given my injury history.

Might drop the curls back to 1 or 2 days a week, I have never done them this often and I don’t know if they really do much for me besides give my arms a massive burn. Don’t really care about big arms at this point I just need to get back to the basics and work on my core lifts.

[HunterMC6]

6-21-13

Posted a day late but finally got time to put this up.

PR
Failed


Weight 157.0

Box Squat
1x7 45
1x5 95
1x5 135
1x5 155
1x3 worksets 165

Notes: Man this was pretty tough but I was pushing hard to get the reps in. I think I had more but I am still going slow to make sure I don’t F up my knee and such. Any suggestions on what I should do for a scheme on these? ramping 5x5 sets to a single heavy 1x5 set? Should I ramp to a 3x5 set? should I do a 5/3/1 scheme with these?

In my limited experience with these box squats are wayyyy harder than standard squats, at least for me so I will have a really tough time with a heavy 3x5 I think but maybe that is a good thing?

Bench
1x7 45
1x5 95
1x3 135
1x2 155
3x5 worksets 180

Notes Failed again on this, my bench was awful form was crap bar path was all over the place. I just didn’t get comfortable with this so I hung it up after failing the 2nd set. I was afraid I was going to lose control of the bar and drop it on myself seemed like taking the safe road was better than pushing through this one today. 1 more go at 180 then I have to think about reducing the weight.

Rows
1x7 45
1x5 95
1x2 135
3x5 worksets 145

Notes: One bad reps but this was not too bad overall. I am going to keep going up for a while.

Cable Crunches
3x10 150,160,160

Summary

Bench is puzzling, I have no idea what was going through my head when I started that first workset but I was all over the place just never got settled and felt like I was struggling more than usual. Should be able to put this up no problem considering 175 went up easy as pie about a week ago but 180 is hard as F.

I need to start tracking calories and weight a lot more closely than I have, multiple weigh ins are going to happen and I think I am going to buy a scale to take with me for the week so I don’t have to use the gym scale at the beginning of the workout. I think mornings weigh ins are way more consistent for me since I am on an empty stomach at every weigh in, doing it in the afternoon doesn't really work since I am often inconsistent with water consumption and my eating patterns get all messed up from working all day. Also bought another food scale going to leave my old one for my parents and take my new on one the road with me but I was thinking that i would weigh out all my food ahead of time and package every meal in its own container with the calories already figured out that way it is easier to record day to day. less weighing in on that tiny table in my hotel room.

Downloaded myfitnesspal on my work phone anyone else use this to track calories? I had calorieking on my computer but it stopped working and I don’t want to pay for it again.

No chins today, I am thinking that I will do weighted chins M/F and curls Wed, just to break it up a little and give myself a little recovery time.

Videos are coming later today got to take care of some things first. Any feed back on box squats is much appreciated.

[HunterMC6]

Here is the video for yesterdays session

[Woody-5]

I see the squats are making an appearance! Good stuff fella! Give 180 bench another shot and re-evaluate. You should look into some mini 1.25 plates for microloading.

[GinjaNinja85]

Nice session Hunter! I agree with Woody. Micro plates were crucial for me adding my last 10lbs to my bench press 5 rep PR.

As for squat sets, I would say that ramped sets would be less of a strain on an injury so to possibly mimic madcow programming or something.

[HunterMC6]

I see the squats are making an appearance! Good stuff fella! Give 180 bench another shot and re-evaluate. You should look into some mini 1.25 plates for microloading.

Yes I should thanks! I actually was just reading through Farleys journal and he had a nice link to how many chains of certain size at home depot make up certain weights so I might just go buy some of those then I don't have to wait for the plates to come in the mail. I have also heard guys buy large enough diameter washers that total 1.25 lbs and such. Did you just buy micro plates of amazon or did you use chains?

Nice session Hunter! I agree with Woody. Micro plates were crucial for me adding my last 10lbs to my bench press 5 rep PR.

As for squat sets, I would say that ramped sets would be less of a strain on an injury so to possibly mimic madcow programming or something.

They would be critical to increasing my OHP. Would love to hit a plate on that some day soon but I am a ways off. I was thinking the same thing as you regarding the programming for box squats, it feels like a much different lift than standard squat so I think the 3x5 structure will be difficult to keep up with but ramping 5x5 looks like the way to go right now.

[HunterMC6]

6-24-13

PR
Failed


Weight 165 (home scale)

Squat
1x5 45
1x5 95
1x5 135
1x5 155
1x5 worksets 165

Notes: This was surprisingly easy, going to wait and see how the knee feels tomorrow after this session since this was “a lot” of volume. I know to most this is laughable but 5x5 ramping is a lot for me on squats lately.

Over Head Press
1x5 45
1x5 55
1x3 85
1x2 105
3x5 worksets 115

Notes Going to have to figure out my micro loading thing here, I think this is going to be a sticking weight for me 115-120 range with OHP has been my 3x5 max for a while.

Deadlift
1x5 135
1x5 205
1x5 worksets 245

Notes: Crushed it, first rep was kind of tough but after I nailed that one I absolutely destroyed this, should have filmed this.

Chins
1x8 BW
3x5 BW +7.5lbs

Cable Crunches
3x10 160,170,170

Summary

Real good session, had a hard time convincing myself that I even wanted to go today, it was so hot at work and on top of that had a long day full of stupid **** happening and was just fuming once I got done for the day. Alas if I don’t go I don’t gain anything but body fat the way I have been eating so I had to make the trip. I need to stay on top of this if I am ever going to make any progression with my lifts.

Anyways enough typing got to pay attention to the Bruins Hawks game. Go B’s!

[Sinaku5]

Hey hunter - awesome to see that u crushed ur Dl!

Just stopping by to show some love!

Get those other lifts back up now!

[GinjaNinja85]

Always feels good to crush both squat and deadlift, nice work!

[HunterMC6]

6-27-13

PR
Failed


Weight N/A




Box Squat
1x5 45
1x5 95
1x5 135
1x5 155
1x5 worksets 175

Notes: Bumped this 10lbs and got all 5 reps on the final set. I think I can work my way pretty high with this. By looking at the video the way the box is set up I am not quite parallel. Honestly with box squats I have heard you can set the box at any height and work on your weaknesses this is probably good for me as I need to practice sitting back, you can see my knees come forward a lot still. Good morning slightly on the last rep.

Bench
1x5 45
1x5 95
1x3 135
1x2 155
3x5 worksets 180 (fail) so 170

Notes Failed on rep 3 of set 1 on 180 so dropped back to 170 and did 2x5 with that felt good. Probbaly hit a 3x5 with it next session and work my way up. No idea why 180 is so tough after my lay off a few weeks back but it’s sticking right here.

Rows
1x5 45
1x5 95
1x2 135
3x5 worksets 150

Notes: I think 155 is a PR for me on this so we are getting there form was crap on set 2 but set 3 was a major recovery and I thought every rep was strong and a full ROM pull.

Cable Crunches
3x10 170

Straight Bar Curls
3x10 Bar +10

Summary

Took yesterday off, almost a 12 hour day after it was all said and done and just completely out of gas physically. Hit the gym hard today though man what a good feeling. Even though I failed bench I still managed a pretty solid workout. Pumped for Box Squats to continue their rise to glory. Looking forward to chins on Saturday!

[HunterMC6]

Hey hunter - awesome to see that u crushed ur Dl!

Just stopping by to show some love!

Get those other lifts back up now!

Yeah buddy good to see you around still, get that journal back up and running man! Still hitting the gym on the regular?

Always feels good to crush both squat and deadlift, nice work!

Sure does man, tough having them in the same day good thing the weight is pretty light and still fairly low volume. Hope to change that in the future though!

[Woody-5]

Box squats climbing back up! Glad the knee is handling it

A small reset on the bench should do the trick for you

In for row PR!

[HunterMC6]

Box squats climbing back up! Glad the knee is handling it

A small reset on the bench should do the trick for you

In for row PR!

Thanks Woodman! Nice new AVI looking thick solid and joocy (no homo). Hopeing my bench comes back up I need to weigh my barbells at home and see how they compare to the ones in the gym.

[HunterMC6]

I actually made it to the doc's today, didn't get any good news but didn't get any bad news either. Going to have to schedule an MRI for further information. Doc seems to think it is either a tendon issue or something is going on with the cartilage in my knee, so it seemed unlikely to be a ligament since i have decent side to side mobility and still am able to have stability while walking but wont know much more until next week sometime. Hoping for no surgery as that puts me out of a job and also out of a gym, which are the only two things I have going for me right now.

[GinjaNinja85]

I actually made it to the doc's today, didn't get any good news but didn't get any bad news either. Going to have to schedule an MRI for further information. Doc seems to think it is either a tendon issue or something is going on with the cartilage in my knee, so it seemed unlikely to be a ligament since i have decent side to side mobility and still am able to have stability while walking but wont know much more until next week sometime. Hoping for no surgery as that puts me out of a job and also out of a gym, which are the only two things I have going for me right now.

Good luck man, hope it comes back ok.

[LiftingObjects]

Good to see the box squats goin well man!

Regarding the knee, what's the treatment if it turns out to be a tendon or cartilage issue?

[HunterMC6]

Good luck man, hope it comes back ok.

Me too man, surgery would be the worst!

Good to see the box squats goin well man!

Regarding the knee, what's the treatment if it turns out to be a tendon or cartilage issue?

Thanks man, I don't really know physical therapy maybe? I honestly don't know until someone with a lot more knowledge about knees and how they work can have a good look at the MRI.

BTW are you back to logging in your journal? I think I unsubbed from it so send me a link if you are back at it again.

[HunterMC6]

6-29-13

The jam of the weekend:


PR
Failed


Weight 163 (home scale)

Box Squat
1x5 45
1x5 95
1x5 135
1x5 160
1x5 worksets 180

Notes: Well I got my shins more vertical today but I noticed I was “plopping” onto the box to much. I am thinking so much about the process with these that it is starting to feel almost robotic I need some major practice. Probably going to go with just the bar Monday and hit a bunch of reps until things feel right.

OHP
1x7 45
1x5 55
1x3 85
1x2 95
3x5 worksets 115

Notes Finally got this, last rep was a hell of a fight, like almost crap your pants type of push. 120 this week is going to be mine!

Dead Lift
1x5 135
1x4 225
1x5 worksets 255

Notes: Didn’t like the back rounding but this went up pretty easy, got to work on a tighter setup and initial pull, maybe lower my hips just a tad more, I might be setting up to the bar a little close.

Chins
1x8 BW
3x5 BW +10lbs

Balance Ball Crunches
3x10 +10lbs

Poundstones
1x31

Summary
Had some form issues today with box squats and DL’s but I hit 115 on OHP which is a huge win for me! Got some work to do in the squat department now. Deadlifts shouldn’t be a hard fix going to film my warm up sets next time and see what they look like. Make some adjustments before hitting my workset.

Chins were almost easy today which is a strange feeling. I weighed my bars that I use when at home and one is a tad light, 38 lbs the other is around 42 so I guess I will stick with the heavier one but I don’t know how accurate a crappy wal-mart scale is at those weights in the first place.

Also found clips that weight in at 1.17lbs so I think I can use these for “micro plates” even though they are not quite 1.25 lbs on the nose but for me it is close enough for now.

Videos to come.

[Sen8or]

Good win on the press Hunter

[LiftingObjects]

Finally got this, last rep was a hell of a fight, like almost crap your pants type of push. 120 this week is going to be mine!

Gratz on the 115 OHP! I found it got real heavy at 110 last time I was on SS, closing in on 135 is a bitch! you're getting close man!

Thanks man, I don't really know physical therapy maybe? I honestly don't know until someone with a lot more knowledge about knees and how they work can have a good look at the MRI.

Well at least you're getting it sorted bro!

BTW are you back to logging in your journal? I think I unsubbed from it so send me a link if you are back at it again.

Yeah just getting started again man, new journal is here: http://forum.bodybuilding.com/showth...hp?t=154804793

[HunterMC6]

This took uite some time to upload today but here is todays session. The firsts SET (160lbs) box squat wasn't too bad a little though last rep but form really broke down on 180 IMO way to much plopping on the box. You will also see the dead lift back rounding problem I had that needs to be addressed.

Good win on the press Hunter

Yes it was thanks man!

Gratz on the 115 OHP! I found it got real heavy at 110 last time I was on SS, closing in on 135 is a bitch! you're getting close man!



Well at least you're getting it sorted bro!



Yeah just getting started again man, new journal is here: http://forum.bodybuilding.com/showth...hp?t=154804793

Nice in and sub'd. I am glad I finally got time to get to the doc shouldn't have delayed as long as I did...